Nutrition by Bell in Cronulla Beach, New South Wales, Australia | Nutritionist

Nutrition by Bell

Locality: Cronulla Beach, New South Wales, Australia

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25.01.2022 In times like these its important that we focus on strengthening our immune system so that our bodies are more capable and ready to fight illness. We need to: STRESS LESS: Its hard when theres a global pandemic, but stress increases our cortisol hormone which causes inflammation and surpasses the effectiveness of our immune system.... SLEEP WELL: Sleep deprivation decreases production of protective cytokines (a protein that targets infection & inflammation), making it harder for our bodies to fight off illnesses. EAT THE RAINBOW: The immune system needs all nutrients to function optimally. Eating colourful fruits & vegetables and focusing on consuming lots of vitamins C, E, as well as zinc & selenium can help decrease inflammation in the body and in turn benefit your immune system. If you are struggling, try a multivitamin supplement (one of my favourites for an immune boost is bioceuticals ArmaForce). CONSUME LESS ALCOHOL: Alcohol disrupts immune pathways, which can impair the bodys ability to defend against infection. EXERCISE: This area needs more research as there are many theories to how exercise aids immunity but overall exercise is good for your health and has been proven to decrease stress levels. REMEMBER Practicing good hygiene will help prevent the spread of illness. If youre suffering from any symptoms stay isolated, we need to protect those most at risk such as the elderly and those with suppressed immune systems.

24.01.2022 A GUIDE TO UNDERSTANDING FOOD LABELS Dont rely on health claims as your guide, utilising the nutrition information on food labels is your best option and can be a useful tool for weight loss when you limit foods that are high in energy. Go for products that are low in saturated fats, high in fibre & contain the least amount of ingredients (better for digestion & usually more natural) to optimise nutritional intake.

23.01.2022 Is breakfast the most important meal of the day?! - YES!! Im a strong believer of eating a nutritious breaky in the morning, it provides benefits such as helping kickstart your metabolism & eating it regularly will increase energy levels as well as improve metabolism... plus its tasty -... So what should you be eating? I like to aim for something high in fibre as this will help you feel fuller for longer, which means less snacking between meals and it is also beneficial for digestive health, bowel movements (great for those with IBS) and managing blood sugar levels. Luckily your typical breakfast meals are usually high in fibre such as oats, cereals & bread. - My preferred breaky in the morning is a bowl of oats (1/2 cup = 4.5g fibre) with almond milk, honey, banana & cinnamon. I find that oats are a great option as you can tailor them to your own liking by adding foods such as fruits, nuts and more. - Some tips for those that dont have time in the morning: - Set your alarm 10 minutes earlier - Make a breakfast that you can eat on the go (I take my oats to eat on my morning break) - Pre-make your breakfast the night before e.g. let oats soak in milk in the fridge overnight (this also helps if you do not tolerate oats very well) . Other high fibre breakfast ideas: - Greek yoghurt with fruits, nuts and granola - Peanut butter (go for the natural option) sandwich on multigrain bread, add for extra fibre - Scrambled with lots of vegetables Lastly FYI... How much fibre do you need daily? Females = 25g Males = 30g

21.01.2022 IS DAIRY BAD FOR YOUR HEALTH? The short answer is NO. It is true that a lot of the population cant tolerate dairy very well but this does not mean you should cut it out all together. MAJORITY of the lactose intolerant population can tolerate some amount of dairy.... - Dairy is an excellent source of calcium, vitamin D & protein, something a lot of the population (especially aussies) are lacking. This also makes it a good choice for maintaining strong bones. . Cultured dairy foods like yogurt contain probiotics which enhances the good bacteria in the gut, improving health & digestive issues. . One study showed that adults who included dairy products in their diet had an improved body composition and also improved weight loss during energy restriction. . Other studies have shown that intake of milk and dairy products are associated with a neutral or reduced risk of type two diabetes and a reduced risk of cardiovascular disease, particularly stroke. - For those who are lactose intolerant, here are some foods that are low in lactose: . Hard cheese - often those that are aged the longest are better as the bacteria in cheese are able to breakdown some of the remaining lactose Probitotic yogurt - Many yogurts contain live bacteria that can help breakdown lactose. Kefir - similar to yogurt as it contains live cultures of bacteria that help breakdown lactose REMEMBER everything should be consumed in moderation, too much of any kind of food can have a negative impact on your health.

15.01.2022 SHOULD YOU AVOID PROCESSED FOODS? Ultra-processed foods contain substances that have been extracted from food, added from food constituents or made in a laboratory e.g. canned foods, salted meat products, instant noodles, soft drink. Studies have found that processed foods have a negative impact on gut microbiota which promotes diverse forms of inflammatory disease e.g. coeliac, IBD, autoimmune disease. ... Research also suggests that eating more whole foods is commonly associated with lower levels of diet related disease.

14.01.2022 WHAT SHOULD YOU INCLUDE IN YOUR MEALS? 1. LEAN PROTEIN Provides you with your energy to keep going, whilst also supporting cognitive function throughout the day.... 2. HEALTHY FATS Healthy fats can help improve your mood and boost wellbeing, whilst also protecting your brain and heart. 3. LOW-GI CARBOHYDRATE Carbs are your bodys main source of energy. Majority of your carbs should come from Low GI carbohydrates as these break down slowly providing sustainable & stable energy throughout the day rather than the quick bursts of energy from High GI carbohydrates. 4. HIGH FIBRE VEGETABLES Include a variety of colourful high fibre vegetables. High fibre vegetables provide many health benefits but also help you feel fuller for longer, leading to less snacking between meals.

10.01.2022 OMEGA 3s ARE AN ESSENTIAL PART OF YOUR DIET - Omega 3 essential fatty acids cannot be produced by the body, this means they need to be consumed through food or supplements.... There are three types of omega-3s: - EPA + DHA Provide anti-inflammatory benefits + structural components of of healthy brain cells, mostly found in fish - ALA Found in nuts, flax seeds, flaxseed oil, leafy vegetables & some animal fat. ALA needs to be converted to EPA + DHA to be utilised by cells, but the bodys ability to do this is very limited (approx. 4-9% conversion rate), it is recommended that vegans take EPA + DHA supplements because of this low conversion rate. Omega 3 benefits (if youre still not convinced): - Boost brain function - Promotes heart health - Improves bone health - Optimises skin health - May aid in mental health disorders such as depression due to anti-inflammatory effects (depression has been linked to inflammation) It is recommended to consume 2-3 servings of per week (excluding deep fried), which provides roughly 200-500mg of omega 3s EPA & DHA per day.

08.01.2022 IMAGINE HAVING A CAFFEINE HYPERSENSITIVITY! Yes, its true caffeine hypersensitivity exist and its a coffee lovers worst nightmare. So how does this happen?... CYP1A2 is an enzyme that plays a role in how quickly your liver metabolises caffeine. Individuals with a caffeine hypersensitivity produce lower amounts of this enzyme compared to people with normal caffeine sensitivity. 3 DIFFERENT TYPES OF SENSITIVITY: HYPERSENSITIVITY to Caffeine is when a person reacts to small amounts of caffeine (even amounts less than 100mg) causing symptoms such as: - Racing heartbeat/heart palpitations - Headache - Jitters - Nervousness or anxiousness - Restlessness - Insomnia NORMAL SENSITIVITY to caffeine includes people who can consume 200-400mg of caffeine daily without adverse reactions (majority of the population) e.g. no trouble sleeping if consumed within reasonable hours. HYPOSENSITIVITY to caffeine affects about 10% of the population, these individuals can consume large doses (>500mg) without many side effects at all e.g. can sleep not long after consuming caffeine.

08.01.2022 Keep an eye out, there is lots to come this year . Nutrition by Bell is here to provide you with up to date, evidence based knowledge & tips to help you conquer your journey towards a healthy, balanced lifestyle. .... #nutrition #balance #wellbeing #blog #lifestyle #2020

05.01.2022 HOW TO UTILISE NUTRITION TO OPTIMISE YOUR TRAINING - PRE-TRAINING ... The goal is to fuel your body so that it has the energy it needs to workout with complex carbohydrates, the time differs from person to person, for me I find I need to eat over an hour before my workout, if you tend to get sick from eating pre-training aim for something easy to digest that wont upset your stomach.... Some examples: - Banana - Cereal - Crackers - Toast and banana (add honey and/or cinnamon) - Muesli bar (carmens bars are my preferred pre-workout snack) - Yogurt with fruit - Pasta POST TRAINING Focus on refuelling and recovering: REPLENISH your muscles with carbohydrates REBUILD your muscles with high quality protein REHYDRATE with fluids and electrolytes Some examples: - Grilled chicken with veggies - Tuna with rice/veggies - Spinach and egg omelete - Oatmeal with protein & fruit - Protein rich smoothie with fruit e.g. banana (Protein powder is not necessary but it is convenient, I use tropeaka lean protein as I cant tolerate dairy but whey protein is perfectly fine, if anything a better source of protein)

03.01.2022 TIME TO BUST SOME MYTHS ABOUT OILS II Coconut oil: Many people believe that coconut oil is a healthful fat in two studies that reviewed the effects of coconut oil vs. vegetable oil researchers observed that coconut oil increased the levels of LDL cholesterol (Bad cholesterol), consequently increasing risk of cardiovascular disease. In another study coconut oil was shown to raise HDL cholesterol (good cholesterol). However the Americal heart association (AHA) advise against c...onsuming saturated fats such as coconut oil. Cannola oil: Low levels of saturated fats & high levels of unsaturated fats makes it seem as though its a healthy option but when used in cooking it creates chemical reaction that releases unhealthy compounds. Vegetable oil: contains the highest level of polyunsaturated fats (good fats)... but partially hydrogenated vegetable oils also contain trans fats (bad fats). Many clinical trials have reported adverse affects from trans fats as they contribute to the risk of cardiovascular disease. This oil is similar to cannola oil when heated but it also has very low levels of antioxidants and can release potentially harmful compounds when heats which have been linked to cancer, alzhiemers and parkinsons. So which oil should you be using? EXTRA VIRGIN OLIVE OIL: Contains a high amount of monounsaturated fats the AHA states that these unsaturated fats (monounsaturated & polyunsaturated fats) can reduce the risk of heart disease. In a clinical trial researchers observed lower rates of cardiovascular problems in people who followed a mediterranean diet which includes a high consumption of olive oil. Olive oil also contains a compound called oleocanthal which stimulates our bodies own repair mechanisms & contains powerful anti-inflammatory properties, which makes it great for gut health.

02.01.2022 LETS TALK ABOUT GUT HEALTH || More specifically gut health and sleep These are two things that I constantly struggle with (especially this week) and after doing some research I wanted to bring to light the connection between the two as many people dont realise the strong connection between gut health and sleep. Did you know that most digestive disorders are due to inflammation in the gut e.g. chrones, IBS & ulcerative colitis? When a person is sleep deprived the immune syst...em creates an excess of pro-inflammatory cytokines... so basically sleep deprivation = inflammation in the gut. In turn digestive issues can also cause sleep deprivation, this being because the gut is where most of our serotonin hormone is kept, a hormone that helps form melatonin (the hormone that tells our body when its bed time ). When the gut is facing digestive challenges it harms serotonin production, preventing it from being converted to melatonin leading to a drop in melatonin production and an increase in the stress hormone (cortisol) and hence, once again leads to sleep deprivation. Tips for a better sleep - avoid big meals before bed time - avoid sleeping on your stomach - Relax (Drink a hot tea, take a bath, meditate) - follow a bed time routine - Stress less - Eat a balanced/nutritious diet Tips for better gut health: - drink plenty of water - consume fresh, unprocessed foods - eat the rainbow (aim for 5 different vegetables a day/35 different vegetables a week) - Avoid over-snacking, try to eat three nutritious/filing main meals a day and limit snacking between - Try not to eat too close to bed time

01.01.2022 DO YOU DRINK ENOUGH WATER II Hydration really is essential for our overall health BENEFITS OF STAYING HYDRATED: Improves weight loss... swap soft drinks for water (less calories)/drinking water before meals creates sense of fullness (less overeating)... Improves digestion hydration is important for stool consistency and maintaining bowel motility Improves skin health dehydration can cause skin to become vulnerable to skin disorders and wrinkling Flushes body waste e.g. through sweating Helps maintain blood pressure Possibly improves performance during activity a review found that dehydration reduces performance in activities lasting longer than 30 minutes (more research is needed). How much water should you consume? Requirements differ from person to person but generally aim for about 2.5 litres or more per day and remember that requirements will also increase with activity/sweating.