Nutritionist Rae Kirkpatrick in Sydney, Australia | Medical and health

Nutritionist Rae Kirkpatrick

Locality: Sydney, Australia

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• Medical and health
• Mental health service
• Nutritionist
• Weight loss centre

25.01.2022 When you need some motivation; turn up your favourite song ~ Music is Medicine ~

25.01.2022 As you head to work this morning, consider ; "As a worker, youre replaceable. Your time on Earth is not."

24.01.2022 [ The New Science of Stress ] how you think about it matters >>> Ultimately, stress is part of being human. We are genetically hardwired for it. It is an evolutionary survival mechanism to escape danger and in today's fast paced world we are pushed into modern danger stress cycles almost on a daily basis. The world is not going to change, so we need to make changes to our world. We can learn to be more present with the feelings. The more present we can be with something lik...e stress, the more we control our response. My personal stress relievers are to; 1) Mindfulness and Breathing Exercises. 2) Getting outside in nature. 3) Keeping socially engaged and connected with friends and community. In this TED Talk, Psychologist Kelly McGonigal urges us to see stress as a positive. https://www.youtube.com/watch?v=RcGyVTAoXEU

24.01.2022 How do you enhance your immunity? Did you know that your immune system is important for preventing and controlling infections, healing injuries, and maintaining functional balance? Immune cells require a lot of energy once activated, which is why they are tightly regulated by metabolic pathways (where chemical reactions take place to create and use energy).... The intensity and duration of your physical exercise as well as availability of nutrients affect immune cell development and function through those pathways. Therefore maintaining a nutritious diet and exercising DAILY is important for maintaining a well-functioning immune system. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/

23.01.2022 [ QUICK TIP ] Combining protein, fibre rich veges and good fat (think olive oil and avocado) at every meal is one of the best things you can do to improve your health. By balancing these macro-nutrients, you will:... - Regulate blood sugar levels - Increase mental and physical energy - Stay fuller longer - Balance hormones - Think clearer (banish brain fog) - Sleep better - the list goes on and on.....! See more

23.01.2022 [ HEALTH IS WEALTH ] In the year 1900 the average life span was 50 years. Fast forward and now we may only retire at the age of 70. So it makes complete sense that we must take control of our own health to stay mentally and physically well into old age. Do you think those big business multi-national food companies are making products that are truly healthy? Or do you think they make food 'like' products which are cheap to produce for profit (full of fillers, sugars and crap) ...as well as being addictive? Profits over health? So what is my plan to tip my odds in favour of staying mentally alert, happy and full of life well into my 90's - I will spend the time and the money now to maintain my most valuable asset. My health.... Here's my Pyramid of Happy & Healthy To Do List. #1 - Just Eat Real Food: think no packaging, think fresh and colourful #2 - Get Sweaty: exercise a minimum of 5 days a week #3 - Practice Mindfulness: just 10 mins/day will make you happier #4 - Have purpose: what is your talent? how can you help? #5 - Be connected: find meaningful healthy human connections

22.01.2022 Our ancient Hunter-Gatherer ancestors ate between 100 - 150 grams of fibre per day. Today our average intake is only 15 grams ! [ FIBRE ] is the fertiliser for the good bacteria that makes up the internal garden in the gut called The Microbiome. Veggies are the best source of fibre and we should aim to eat fibre rich vegetables with every meal, including with breakfast. ... Non-Starchy vegetables like spinach, asparagus, broccoli, carrots, cabbage, cauliflower, green beans and kale should make up 50 to 75 percent of your plate along with a good source of protein and also healthy fats like olive oil or avocado. Fermented foods like kombucha or natural yoghurt also provide health benefits, the bacteria in these foods support the gut as they pass through the digestive system, but you need to feed the already existent garden of bacteria with compounds found in fibre for the gut to Thrive and Survive.

21.01.2022 Find a little bit of nature this Australia Day weekend. This study found a clear benefit to reducing stress and promoting healing both physically and mentally for people who spent two hours a week outside in natural spaces.

20.01.2022 You may have read articles or studies being reported about the use of intravenous (IV) Vitamin C in hospitals in China and also within the US to treat patients with COVID-19. I wish to say, it is important to note that no supplement, including Vitamin C, will cure or prevent contracting COVID-19. However we do know about the value of Vitamin C and its role as an antioxidant and the positive effect on the immune system (Nutrients 2017, 9(11), 1211; https://doi.org/10.3390/nu9...111211) that it does makes sense to boost your C intake to support immune function. If like me you limit the amount of sugar (natural or added) you consume in your diet, these low sugar vege/salad options are high in Vitamin C. 1. Capsicum 2. Parsley 3. Leafy Greens 4. Broccoli 5. Cabbage

18.01.2022 [ KEEP THE BALL ROLLING ] - 75% of a healthy life is diet ; - 25% is exercise, purpose and connection to others.... For me, yesterday was spent with wonderful friends on a wildflower bushwalk, in the sunshine, sharing laughter, sharing stories. It was followed by a beautiful shared lunch with a couple of cheeky, cheery drinks. I ticked a few boxes in the overall health and happiness scale, (exercise, purpose, connection) and also indulged a few not on my usual healthy list. BALANCE is what makes life great, BUT if you really want to keep moving forward in the health stakes, tip the balance to healthy choices MOST ( aka the MAJORITY ) of the time.

18.01.2022 [ AT WORK THIS WEEK - BOOK IN A WALKING MEETING ] " Ten minutes of mild exercise can immediately alter how certain parts of the brain communicate and coordinate with one another and improve memory function."

16.01.2022 [ Each Day Get Your D.O.S.E ] D = Dopamine O = Oxytocin S = Serotonin... E = Endorphin Brain hormone and chemical production are vital for Health & Happiness.

16.01.2022 [ IT'S OFFICIAL ] After many days and 100's of hours of learning, teaching, assignments and exams, I am now an officially certified and association recognised Meditation and Mindfulness Teacher. Meditation is no 'woo woo' hippy practice. It is a proven, science backed modality that is as important as exercise. I teach very modern, basic principles....and no you don't have to be a mystical yogi sitting palms up, silent for hours..... Just 20 mins a day, relaxed in a chair, will reduce stress, alter thought patterns and change how we react to whatever or whomever is thrown our way.

15.01.2022 FLAVONOLS - FOODS FOR BRAIN HEALTH Diets highest in flavonols, showed the rate of incidence of Alzheimer disease was 48% lower than that of their counterparts......."Kale, beans, spinach, apples, olive oil, and tomato sauce are among the sources richest of these flavonols." https://www.medscape.com/viewarticle/924543

15.01.2022 Gut health is fundamental to our overall health. Fibre helps build and maintain a healthy gut microbiome The more diverse the fibre sources, the better.

15.01.2022 If you want to improve your digestion which will improve heart health, make sure you are eating plenty of greens with every meal. Breakfast ideas; wilted spinach and eggs or add some mint to your smoothie.

15.01.2022 [ BEFORE YOU TAKE A BITE, TAKE A BREATH ] If you eat when youre stressed or worried, it can impair your body's digestive process, leading to weight gain, gut disturbance and nutrient absorption issues. My hack to improve my digestion is to take a few deep breaths before eating. This simple and science backed tip will engage the parasympathetic nervous system (our rest & digest mode) to create a state of relaxation and prepare the body to release the enzymes needed to break down the foods youre about to eat. Just place your hands in your lap and take 8-10 deep long breaths before you start your meal.

14.01.2022 THIS WEEK I AM [Resistance Training] - muscle health is anti-ageing news. From about age 30 our muscle mass starts declining rapidly. Muscles are our Energy Factories helping to beat fatigue but they also help to regulate blood sugars, metabolism, hormones +++ All the health problems we traditionally see showing up as we age right? I have recently added 15 mins of muscle resistance training 3-4 times a week as part of my healthy aging plan.

13.01.2022 IT'S SIMPLE EVOLUTION - Our brain and body are made for simpler times. Society changes & technology are evolving much quicker than we are. For optimal performance and survival we must disconnect from all distractions, and take SOME time for ourselves, everyday. And the benefits..... 1. Increased Focus & Productivity [ work & home goals ] 2. Stress Less [a chemical called cortisol reduces ] 3. Enhances Creativity and Ideas [ more productivity ]... 4. Increases Empathy [ be a nicer human ] See more

13.01.2022 [ FROM ZERO TO ZEN ] If you are needing a cup of *Chill* - allow me to introduce you to my favourite amino acid, L-theanine. L-theanine is effective in relieving anxiety and does *not* cause drowsiness, and in science geek speak The anti-anxiety effect is achieved through enhanced alpha brain wave activity and increased synthesis of GABA (Juneja 1999; Kakuda 2000). ... GABA ( our cool, calm and collected hormone ), increases levels of dopamine and serotonin in the brain ( our happy happy, joy hormones ), resulting in general feelings of calm and well-being. Diet wise, you can increase L-theanine in the body by drinking green tea or green tea matcha. A chill pill in a mug!

10.01.2022 Adaptive humor, such as cheering people up or looking for the funny side in rather negative events, is connected to well-being and psychological health, according to a study from Universität Innsbruck

09.01.2022 SIMPLE - If you want to eat and feel healthier, avoid the middle aisles of a supermarket. The REAL food [ fresh produce & meat ] are usually on the outer edge. So what food staples do I buy from the packaged & processed food aisles personally? Read below for my Top 10 List... 1. Brown Rice 2. Australian Olive Oil + [ Vinegar for Dressings ] 3. Canned Tuna... 4. Spices 5. Natural Yoghurt 6. 90% Dark Chocolate 7. Organic Teas 8. Organic Butter 9. Frozen Berries 10. Frozen Spinach Portions The remainder of my trolley items are fresh fruit, vegetables and meat. I do also buy dried pulses and legumes like chickpeas etc, from bulk stores to make my meat free protein packed meals. QUESTION: If you showed this picture to someone in the year 1900. What would they think about our Jetson's Space style food choices?

08.01.2022 [ HOW TO FIND PURPOSE, AGAIN ] Life is sometimes fun, often challenging... Research shows, people who have a greater sense of purpose or meaning in life tend to be happier, less depressed and less anxious.... Below are 3X practices to help you find and connect with what makes you healthier and happier. 1. EARLY LIFE ; What did you love doing as a child or young adult ? Rediscovering these experiences can provide powerful clues about what we might find most meaningful in our lives today. 2. EXPLORATION LIST ; Locked into routines & responsibilities? In our modern lives, we rarely allow ourselves to explore and we lose touch with our curiosity, intuitions and deep personal interests. An exploration list contains things you would like to learn, do, try out and those activities you enjoyed as a child. Take action and tick off the list. 3. PAY ATTENTION TO FEELINGS ; What activities energize you? What activities drain you? What activities can you count on to lift your mood? Use these 'how do I feel clues' to either do more of a certain activity, or alternatively, do less of.

08.01.2022 [ PARKLIFE ] Queen Square, Bristol UK.

08.01.2022 It is better to look suffering straight in the eye, acknowledge and respect its presence, and then get busy as soon as possible focusing on things we choose to focus on. (Csikszentmihalyi) I recent weeks I found myself all over the shop - generally 'organised dis-organisation'. So, over the past week or so I have purposely structured and scheduled my days or week to get sh*t done. It has helped me to better focus on my job and family and importantly re-evaluate any person...al and business goals I would like to try to achieve after this 'pause' in reality is past. What can you focus on today, this week, this month? This article is a good Sunday read : R. https://bit.ly/3crQvmS

07.01.2022 I'm still seeing plenty of patients with lingering coughs weeks after their initial flu and cold symptoms. Thankfully an immune supporting diet and natural therapies are working for most. I work on supporting and strengthening the body's systems to fight and defend against further attacks. Adults; if you have a cough try some Licorice and Ginger Tea. LICORICE to relieve mucus congestion and soothe bronchial airways & GINGER is beneficial for the respiratory system by providing antitussive and spasmolytic actions to suppress coughing ~ Rae.

07.01.2022 [ FEEL BETTER, SLEEP BETTER ] Your night time cravings are more likely tied to you needing sleep and hydration than to needing food. To manage or lose weight and to have a better night’s sleep, slowly get used to going to bed just a bit hungry. Not so hungry that your stomach is screaming, but the emptier it is, the better.... If you do need something, drink a glass of water and have a small serving of nuts or a piece of low-sugar fruit. Nuts of all varieties (except for peanuts) in moderation, make great snacks. Choose unroasted, unsalted ones.

06.01.2022 Ever heard of nature deficit disorder? Its the idea that were not spending enough time in nature, and that lack of time unplugged is detrimental to our health. Looking at trees can actually reduce stress ==>https://bit.ly/2KQPIRp

06.01.2022 I don't have time to make fancy, expensive meals. This recipe book has been my 'go to' for years. So when I pulled it off the shelf again today, I decided to share it with you >>>https://amzn.to/2zXdAja

05.01.2022 Teabags made with PLASTIC! - Buy organic bags or even better loose leaf tea for your health and the environment.

04.01.2022 Wonder of nature All the creatures great and small Winter into spring ~ RAE

03.01.2022 NEW RESEARCH ON SUNSCREEN "New FDA testing of sunscreens shows that six common active ingredients are absorbed into the body and may linger for days or even weeks, in some cases." THE GOOD NEWS - There are plenty of good quality, non-toxic products available these days.... https://www.medscape.com/viewarticle/924035 See more

03.01.2022 Science is discovering rapidly that the blue light emitted from electronic devices is harmful for eye health and also interrupts wake/sleep cycles, which plays a major part in our overall health. The reality is device use is part of the modern world and we need to adapt our habits. Reduce night time use, wear blocking glasses and another protective strategy is to eat foods rich in lutein, which has been shown to be photoprotective in the eye, especially against the effects of blue light.

02.01.2022 "Eating a Mediterranean diet (MedDiet) for just 1 year improved diversity in the gut microbiome of elderly participants and was associated with reduced frailty and better health, according to the study published February 17." - https://www.medscape.com/viewarticle/925646

02.01.2022 Its NEVER too late to achieve your goals. Whether you're 20 or 75, you can do anything you put your mind to. What do you want to achieve?

02.01.2022 [ A LONG POST - THE ENDS THE KICKER ] Rituals, Plans, Projects, Goals........help us prepare and be motivated and not just physically they also shift gears mentally, from relax-and-enjoy (could also mean lazy-and-comfortable) states to get-it-together and get-it-done. Research shows that human beings are built for fresh starts. We are in fact hardwired to accept cues that prompt us to change our routines, and we can action them by setting new goals, disrupting bad habits and... with optimism and energy, move forward. Every time we finish a task, goal or objective the brain receives a cocktail hit of brain loving chemicals which over time and repetition, allow us to start to make these habits part of life without the mental focus to do so. An addiction of sorts... They can be physical or mental goals which will change the way we live or think. Spring is the perfect time of new beginnings. It oozes new life and change. There is nothing like those first few days of warm weather, the floral scents (and the maggies swooping) to get us motivated and moving. So in this new world we live, what are you wanting to add or change about your life? I challenge you to think of one thing you want and how you can accomplish this goal...... ... and over the month of September (30 days and no less); ... repeat every single day; ... no matter how hard your body and brain tells you to miss a day, ... DON'T. Do not miss a day. Because, ... it is only the years of well trodden patterns, and your brain instructing you and telling you...."you're good buddy, you don't need to get this done, you don't have to, you have survived this far"....... Be strong, day by day, your body and brain will re-model, re-wire and over time your new habit will become just that, a HABIT. Everyday rituals are necessary for change, and now has never been a better time to take back your health and happiness with a new outlook and zeal to make.... ......the rest of your life, the best of your life. What am I doing? As strange as it seems being a Nutritionist , is to cook myself a wonderful home cooked meal every day so I can regain my love of cooking once again....(Something which has lacked in recent times).... I know, this is a very long post, but I am passionate about all of us enjoying the greatest time on Earth for the time we are lucky enough to enjoy. Happy Spring 2020.... Rae.

01.01.2022 Juice is the worst way to consume fruit. This is because you get all the sugar with little or next to no fibre. Problem #1 - The Glycemic Load (GL) of a whole orange is 3, while the GL of orange juice is 12 (4 x higher), which means it raises your blood sugar much faster and higher than eating an orange in its whole state. Problem #2 - When you drink your fruit, it doesnt create the sensation of fullness you get when eating it. Also, your brain does not recognise calories you drink the same way it does when you chew and eat food. As a result, you consume more calories drinking juice than you do when eating whole fruit.

01.01.2022 [ MY 75% RULE ] Provide your body with the nutrients and fibre it needs to run like a well oiled machine. Make 75% of your plate plant foods, mostly non-starchy ones. By doing this you are helping to re-balance hormones, lose weight, lower blood sugar, etc, etc.....the healthy list goes on.....

01.01.2022 The 2 Most Common culprits for poor quality sleep are ; 1. Unregulated Blood Sugar Levels 2. Chronic Stress... [ TRY ] Start an eating schedule, with a protein rich small meal in the evening and stop all snacking no later than three hours before bed. Strictly monitor sugar intake and eliminate added sugar products. Reduce amounts of processed foods, bread, flours, white rice and potatoes as they raise blood sugar. Move your body everyday ; exercise helps both stress and blood sugar levels. An hour before bed, write down the things that cause you stress and anxiety. What can you do the next day / next week / next month to reduce your worry. Develop regular sleep and wake patterns. In the bedroom create total darkness and quiet and avoid electronic devices after sundown. Get at least 20 minutes of sunlight exposure daily.

01.01.2022 A dream...doesn't become reality through magic; it takes determination, hard work and perseverance. Spring; is the time for change.