Sandra Stephens | Alternative & holistic health service

Sandra Stephens

Phone: +61 467 962 966

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• Alternative & holistic health service
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• Nutritionist

24.01.2022 Be guided by colour

22.01.2022 I am NOT a vegetarian, but I do appreciate some vegetables too...

20.01.2022 *** My Brunch Recommendation*** Be inspired by the variety of different colorful vegetables, they can be either fermented; sauerkraut, sauteed; chard or fresh; radishes and dill. An amazing combination not only of juicy flavours, but also powerful nutrients that will keep you going all day long

17.01.2022 *** A little box of local treasure*** Make the most of locally grown seasonal fresh produce right now. It is much higher in nutrients than conventionally grown fruit and vegetables and it will boost your immune system ready for winter :)

17.01.2022 Sine I just have celebrated yet another Birthday I would like to share a little reflection; eventually we are all going to get old! But ageing gracefully is the key! It shouldn't really matter how long we are going to live but how long we are going to live in a good health. Making sure that we can stay fit and healthy to an old age will make a tremendous difference to the quality of our life and our loved ones.

16.01.2022 *** Dietary Advanced Glycation End-Products (dAGEs) *** What are dAGEs? These are substances that form when sugars react with proteins and fats especially during cooking in high temperatures. They can be often found in processed foods and animal - derived foods high in fat and protein, and the latter can be prone to the formation of new dAGEs during cooking.... Are dAGEs bad for us? Unfortunately, these substances have been shown to increase oxidative stress and inflammation in our cells, conditions that have been linked to insulin resistance, type 2 diabetes, cardiovascular disease and ageing. In a nutshell, a low AGEs diet is about avoiding processed food, eating more fresh produce, and using lower cooking temperatures. Also marinating meat in lemon juice or vinegar one our before cooking reduces the amount of AGEs while cooking. If you would like to find out more about the science behind DAGEs and see list of foods where they often appear, please refer to the article below.

15.01.2022 *** Earth Day Today*** We can support and protect our environment and our health at the same time... Let's be kind to our planet

13.01.2022 Iron deficiency is a very common condition, affecting mostly females and school-age children. Even though most of us have a fair understanding which foods are rich sources of this essential element, sometimes, by combining different types of foods together we may not be able to absorb the iron. For example, eating iron rich foods together with calcium rich foods, will inhibit the absorption of iron. On the other hand, consuming foods containing carotenoids (vitamin A) and ascorbic acid (vitamin C) will increase iron absorption significantly. If you would like to find out more on this topic I recommend this article below posted by Health-line.

11.01.2022 ***Nice and easy lemon squeeze ;) Enjoy ***

10.01.2022 My favourite comfort drink this winter... The Golden Milk or Turmeric latte will warm your body and soul instantly. Yummy!

09.01.2022 *** Small Steps...consistently*** How to make our New Year's resolution work? Most of us are well aware that what we eat, has a great power to influence how we look and feel. The best way to succeed on the journey to optimal wellness is about shifting your mindset from 'all, or nothing', to 'small achievable goals'. It's all about adopting small practices...consistently.... Most people who succeeded in this journey to optimal health will tell you that the changes that got them the biggest results were the small ones - getting up that extra half hour early to go for a walk, having the smaller portion of meat with dinner, saying 'no' to the second helping of desert. It does really work! And indeed, research shows that if we reduce our kilo-joule intake only by small amounts, our bodies don't even notice. And, more importantly, our minds don't object, because we don't feel deprived. Let's put it to work and see results. See more

09.01.2022 Stay at home, stay positive...

09.01.2022 When it comes to food always be a bit mindful....

08.01.2022 *** Breakfast Fast*** Sometimes it"s hard to find time for a nutritious breakfast first thing in the morning. Most of us are in a rush to get organised and we tend to leave the house perhaps just with a cup of coffee. if this sounds like your kind of a routine, maybe you should aim to prepare your breakfast the night before and then just heat it up in the morning. Some good ideas for such breakfasts include; Bircher muesli, quinoa porridge or just a humble oat porridge. Don't forget to sprinkle some cinnamon on it. Bon appetite!!!

07.01.2022 *** Add colour and more veggies into your everyday eating*** Protect and boost your immune system with fresh and cooked vegetables this winter. Remember that the recommended amount is five serves of veggies every day!

07.01.2022 Many foods to choose from on the list; Both probiotics, found in fermented foods, and prebiotics (non-digestible fibres) are equally important to create a healthy gut. Looking after your microbiome and increasing the number of friendly bacteria will significantly improve your immune function. Stay safe and eat healthy

05.01.2022 *** Sardines Beauty*** Sardines are an excellent source of easily bio - available omega 3 fatty acids and Calcium. The calcium part is in the edible little soft bones of sardines and they can be safely consumed. The other added bonus is the presence of vitamin D, that increases calcium absorption even further. The other benefit of eating sardines is that they are relatively small, in comparison to other fish, and they don't accumulate as much heavy metals, such as mercury, lead, cadmium, cobalt and nickel in their tissue. When purchasing a can of sardines, check the country of origin first; it is better to buy sardines from Alaskan waters or the Mediterranean Sea (Portugal, Spain). Also the kind of oil that they are kept in matters; choose extra virgin olive oil or sardines in spring water are also fine.

04.01.2022 *** Avocados are in Season !!!*** Did you know that avocado is a highly digestible food, often recommended as a baby food and as a good,long-lasting energy source? Recent clinical studies report that avocado has significant anti-inflammatory properties and avocados' monounsaturated oleic acid may reduce serum cholesterol and triglycerides, while increasing beneficial HDL cholesterol. Besides being a rich source of monounsaturated fatty acids, avocados are also high in solubl...e fibre, vitamin E, carotenoids (lutein and zeaxanthin) and folate. Enjoy your avocado when it's just ripe, especially for breakfast, as it will give you more sustain energy and it will also control your hunger (based on "Eat Smart, Stay Well" by Susanna Lyle). See more

02.01.2022 Food for Thought... Look after yourself and make your long term well being your priority... starting from NOW

01.01.2022 Remember to eat your "rainbow"