Karina Paskin Clinical Nutrition in Artarmon, New South Wales, Australia | Alternative & holistic health service

Karina Paskin Clinical Nutrition

Locality: Artarmon, New South Wales, Australia

Phone: +61 423 778 438

Address: 76B Hampden Road 2064 Artarmon, NSW, Australia

Website: http://karinapaskin.carrd.co

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Pre & Probiotics . Our microbiome, the collection of naturally occurring organisms that live on and in our body, functions as part of our immune system helping to protect our body from infection. Probiotics are a useful way to support your microbiome which also supports your gut health. .Foods rich in probiotics are often called ‘functional foods’ as the benefits go beyond the vitamins and minerals found in the food. These foods include, but are not limited to; sauerkraut, k...imchi, pickles, kombucha, yogurt, kefir, tempeh and miso. . Another great way to support your microbiome is to eat plenty of fibre. Fibre is not only great for keeping your bowels regular, fibre also provides food to your microbiome. Fibre rich foods are also referred to as prebiotic foods for this reason. These foods include, but are not limited to; dark leafy green vegetables, avocado, seeds such as chia or sunflower, seaweed, oats, buckwheat, lentils and beans..One of my favourite recipes for a probiotic and prebiotic dish is Wakame Avocado Salad, this recipe has been getting a lot of use at my house as the dressing is always a crowd favourite with its blend of sweet and salty and works as a side salad for almost any meal. . Base of the salad; avocado, sliced 3 cups roughly chopped lettuce of your choice 2 teaspoons wakame rehydrated in cold water . For the dressing, stir till smooth; 1 tbsp brown rice vinegar 1 tbsp white miso paste tbsp maple syrup or agave nectar . To serve; teaspoon ground roasted sesame . Arrange all base salad ingredients on a large plate, dress with miso dressing and top with ground sesame! Serves 1 See more

25.01.2022 VITAMIN D As we all spend more time indoors due to social isolation or the coming of winter and the chill in the air it brings, our Vitamin D levels will begin to deplete. During periods of illness our vitamin D levels can deplete more rapidly as it is utilised by our immune system. . WHY IS IT IMPORTANT? Vitamin D assists with calcium absorption, helping maintain healthy bones and provide enough calcium in our blood to help our blood vessels and muscles function properly.... Vitamin D also play a major role in immune cell development. . WHERE DO WE GET IT? Vitamin D is a fat soluble vitamin, meaning we can build up a store of vitamin D to use when we aren’t getting enough from our diet or able to produce our own through sun exposure. Around 15mins of direct sun exposure on average per day is usually enough for adequate levels of vitamin D to be maintained. Dietary sources of Vitamin D (from highest to lowest) include: Cod liver oil, trout, salmon, UV grown mushrooms, milk, sardines, fortified milk and cereal products, egg, beef liver, tuna, cheese, regular mushrooms, chicken breast, ground beef. . WHO IS AT RISK OF LOW VITAMIN D? -Breastfeeding women and infants; the vitamin D stores of the mother have to be shared between her and the growing infant. -Older adults; older skin is less able to make vitamin D, older people are more likely to spend time indoors -People with limited sun exposure; those who spend a lot of time indoors, wear covering clothing often or those who avoid the sun -People with darker skin; the increase in melanin (the cells that give skin it’s colour) can reduce the skins ability to make vitamin D -People with fat absorption issues such as IBD or coeliac disease; as vitamin D is fat soluble, those with reduced fat absorption have a reduced ability to absorb dietary fat -Australians; we have very strong sun-safe messaging due to the hole in the ozone layer above Australia that increases the UV radiation exposure. -People with type 1 skin (light hair and eyes) as they burn in the sun very quickly due to the lack of melanin in their skin. . Vitamin D levels can be tested as part of a routine blood test. See more

25.01.2022 WHO NEEDS ZINC? We all require zinc at varying levels throughout our lifespan. Diet, lifestyle and individual factors all influence the amount of zinc we need. It is estimated that 47% of the population is zinc deficient. HOW DOES IT HELP MY IMMUNITY? Is required for defence against oxidative stress... Regulates gene expression Improves Natural Killer cell function Increases T cell numbers In a nutshell zinc is needed for your body to produce enough immune cells and for those immune cells to function effectively. WHAT FOODS HAVE ZINC? Zinc is more abundant in animal sources such as oysters, seafood, meat, organ meat, eggs and milk. Zinc is found in smaller amounts in plant sources and are harder for the body to absorb. If you are following a plant based diet or have existing health issues your zinc requirements maybe higher. HOW MUCH ZINC DO I NEED? The National Health and Research Council recommends: Infants: 3-6 mg Children: 4.5-18 mg Adults:12-16 mg Pregnancy/Lactation: 16-22 mg These Recommended Daily Intake values are based on a mixed diet of plants and animals. DOI 10.3390/nu12010236 ISBN 978-1-875239-54-2

24.01.2022 As the spread of COVID19 continues I am pleased to be able to offer COVID19 PCR testing. If you are concerned, but do not meet current testing requirements, this test is now available to you..Please message me if you have any questions or concerns . .Online bookings now open for regular consults and COVID19 testing..Link to bookings in bio

20.01.2022 WHO NEEDS VITAMIN C? We all require Vitamin C at every stage of life, it’s not just for sailors who need to ward off scurvy! HOW DOES IT HELP MY IMMUNITY? Is required for defence against oxidative stress Most abundant antioxidant in the body... Protects immune cells from oxidative stress High doses can be used to increase immune cell function WHAT FOODS HAVE VITAMIN C? Citrus fruit such as oranges and lemons Blackcurrants, guava, paw paw, strawberries Broccoli, brussel sprouts, cabbage Parsely, sweet potato, tomatoes Heat destroys Vitamin C, so it’s important to eat some uncooked sources of Vitamin C to ensure maximum levels of Vitamin C. HOW MUCH VITAMIN C DO I NEED? The National Health and Research Council per day recommends: Infants: 400 mg Children: 650-1200 mg Adults:1800 mg Pregnancy/Lactation: 1800 mg See more

18.01.2022 Why am I making fabric masks? . First of all to stop the use of disposable masks that need to be kept for our hospitals and front line healthcare workers. . Fabric masks is an accessible protection measure we can take to reduce our exposure to pathogens when we have to break isolation. Remember to still follow health advice in addition. ... . This design was developed by the #deaconesshospital to help assist with the lack of masks they are experiencing. . #stayhome #fabricmasks #masksforhealthcareworkers #covidaustralia #lowwasteliving See more

18.01.2022 It works - Dr Jen Gunter Dr Gunter practiced social distancing for 18 months when her triplets were born prematurely, here are her tips: Stay at home as much as possible If you leave the house, keep a distance of 1.8m between you and other people... Strict hand hygiene, anyone entering the house has to immediately go to the bathroom to wash their hands with soap and water for 20 seconds No child visits her immunocompromised children No shaking hands, just smiles and nods Remember: even young and healthy people can die from this virus You can read more about Dr Jen Gunter here: https://www.nytimes.com//social-distancing-coronavirus.html My tips Wear a fabric mask. They may not be as effective as a N95 or medical mask (90-95% reduction), but they do offer a level of protection (50% reduction). Making and wearing fabric masks when you must leave the house also ensures supply of disposable masks for doctors and nurses who need them to save lives. Plan for how you would care for a sick family member; which room could they be isolated in? Which bathroom will they use? How can you ensure they don’t share belongings with other family members? Refrain from large family gatherings. If you and your extended family become ill all at the same time, this reduces their and your ability to care for yourself and others. Create ‘cells’ of family members where possible to limit exposure risks. Remember: this virus has asymptomatic transmission and can be passed along by someone who feels perfectly healthy

16.01.2022 Vitamin C - improve immune function. Found in supplements, berries, citrus fruits, sweet potato, tomato, capsicum and leafy green vegetables. . Coconut oil - contains lauric acid which improves immune function and is a natural anti-viral. Can be eaten or used for cooking . Garlic & Ginger - natural antivirals that can be added into the diet cooked or raw... . N99 & N95 masks - N99 blocks viruses entering the mask & droplets borne viruses and airborne pollutants. N95 stops droplet viruses & most airborne pollutants. Masks are useful for public transport and other areas people gather in large numbers . Handwashing - wash your hands before every meal, before touching your face or another persons face. Viruses enter through our mucosal membranes of our eyes & mouth. viruses can live on surfaces for up to 7 days. Be mindful of the surfaces you touch, especially in public places . Do not 'Solider On' - medications help ease symptoms only, if you are ill stay home & rest, you will still shed the active virus, putting others at risk. Call your GP's office before arriving if you need to see a doctor. . . . . #caronavirus #flu #prevention #naturalhealthtips #nutrition #nutritionalmedicine #beawarenotalarmed See more

08.01.2022 Online nutrition consults now available https://karinapaskin.carrd.co/ Whether isolation over the past few months gave you the time to perfect your home workout regime, or it just gave you the opportunity to watch 'Tiger King' on Netflix more than once... ... I know it's been difficult for us to juggle new working arrangements, distance education, social distancing all topped with the mental strain of a once in 100 year event. Honestly it's ok if you've not found the time and energy to start working on improving what you eat and focussing on your long term health and wellbeing. This year has been HARD. I'm here to make at least one part of this year easier. Think of me as your nutrition concierge.

06.01.2022 Making my favorite pickle recipe to keep my fresh veg around just a bit longer! You can use pretty much any veg for this recipe but I’ve stuck with Daikon, Carrot, Cauliflower, Cucumber and Red Radish. I love having pickles around as they make for a great quick and easy vegie option for dinner, tasty topper for salads or even just a quick snack. Thanks to @kylie_kwong for Goong Goongs pickles! (In Five days when they reached peak deliciousness)

05.01.2022 I’ll me making a series of posts over the next few days/weeks on evidence based diet and lifestyle approaches to boosting your natural immunity. My goal is to give you practical and easily implemented advice. #covid_19 currently has no vaccine, we need to all do our part to #slowthespread whilst being #keepingcalm

01.01.2022 Food intolerances and food allergies are on the rise in Australia and across the globe. Food allergies and intolerances are often grouped together but there are some important distinctions when it comes to your health and wellbeing. A true food allergy is when the body mounts an IgE immune response. Most of us would recognise these symptoms; swelling, difficulty breathing, eczema and asthma and in serious cases anaphylaxis. This immune response is an immediate reaction by the... body to an otherwise harmless food. Due to this immediate response by the body, IgE food allergies are usually easy to identify. Food allergies often appear in childhood at an early age. The most common food allergies are to peanuts, tree nuts, soy, shellfish, eggs and milk. Food intolerances and food sensitivities are more common than food allergies and are caused by an IgG immune response. An IgG immune response is a delayed reaction to food and develops later in life, making them much harder to identify. The most common foods that people are intolerant to can include; milk, eggs, nuts, legumes and grains. The symptoms of food intolerances and sensitivities are also very different from allergies and can include; Abdominal Bloating Altered bowel habits - constipation/diarrhea Asthma Autoimmune conditions Behavioural problems Fluid Retention Irritable Bowel Syndrome Increased pain sensitivity Joint pain - arthritis Migraines & Headaches Mood disorders such as depression and anxiety Skin conditions - eczema or rashes Sleep disturbances I often conduct food tolerance testing with my clients to help identify their unique food intolerances and sensitivities if they are experiencing one or more of these symptoms. Food tolerance testing is an easy non-invasive test that can take the ‘guess work’ out of food intolerances; often removing the need for lengthy elimination diets. Food intolerances and sensitivities are often caused by impaired gut health and intestinal permeability, also more commonly referred to as ‘Leaky Gut’. Removing foods you are intolerant and sensitive to helps reduce negative symptoms and inflammation, aiding the healing of the gut and the intestinal barrier. Once the gut has had time to heal, more often than not people are able to slowly reintroduce these previously reactive foods without any symptoms. If you experience one or more of these symptoms food intolerance testing may be a beneficial component in addressing your health needs.