Physical Nutrition in Perth, Western Australia | Alternative & holistic health service

Physical Nutrition

Locality: Perth, Western Australia

Phone: +61 447 590 912

Address: 68 South Terrace, South Perth 6151 Perth, WA, Australia

Website: http://www.physicalnutrition.com.au

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

25.01.2022 Check this out. Now that’s what I call balance!

25.01.2022 We should all be moving for at least an hour every day. If you are doing one or 2 yoga classes per week and thinking that’s enough it just isn’t. It is really important to aim for your 10,000 steps per day to keep you healthy on a cellular level, prevent insulin resistance, keep the heart healthy, keep blood pressure low etc. On a historical level, we used to hunt, go to the river for water, migrate and there was no TV or social media so we’d move to entertain ourselves. We are meant to move. Leave the car at home, walk to the shops, garden, do housework, walk everywhere etc. If you struggle to walk due to injuries then swim, bike, dance just move! #healthylifestyle #fitnessmotivation

24.01.2022 Build muscle to keep your metabolic rate fired up. It is always of major concern when I am working with weight loss clients on low calorie or fasting plans that their metabolic rate plummets then they are no longer able to lose weight. Therefore, I always recommend strength and muscle building programs to keep their metabolic fires well and truly blazing. Did you know that our basal metabolic rate accounts for most of the calories we burn in a day (unless you are a high volume athlete or have a very physical job)? The more muscle on our body, the higher our basal metabolic rate, and the less likelihood of hitting a plateau. #musclebuilding #basalmetabolicrate #muscleforfatburning

24.01.2022 Have a great year everyone! #happynewyear #healthynewyear #health

24.01.2022 Today is World Diabetes Day. Type II diabetes is the ultimate lifestyle disease which is very much driven by a typical Western diet and sedentary lifestyle. The promotion of the high carb, low fat diet in the 1970s-80s has resulted in a health disaster which has seen diabetes cases quadruple in the past 40 years. Every day I work with clients with insulin resistance and diabetes and by working together to make the necessary diet and lifestyle changes we can get them off their meds and living a healthy life. Do something about your blood sugar levels today. It is not too late. #worlddiabetesday #diabeteswa #physcialnutrition

22.01.2022 Weight loss is more than calories in and calories out. Weight loss is a multifactorial issue. Yes you can eat too much and gain weight but factors such as hormones, unconscious thoughts, gut health, toxin exposure, stress, movement etc all play a part in whether you gain or lose weight. You can also eat too little and gain weight! If you feel you are doing all of the right things and getting no where get some help. Ticking the right boxes can get you the results you want. #calories #weightlossperth #physicalnutrition

22.01.2022 Celebrate the wins. Comments below

18.01.2022 Histamine has a many natural processes in our body. It is a big part of immune response, it regulates physiological function in the gut and acts as a neurotransmitter in the brain, spinal cord and uterus. When you eat something you are allergic to mast cells in your skin, lungs, mouth, gut and blood release histamines that lead to classic allergy symptoms such as runny nose, itchy skin, hives, itchy eyes, redness etc. However did you know that many foods contain histamine a...nd can trigger the same symptoms? Foods high in histamine include: Alcohol and fermented beverages e.g. kombucha Fermented foods such as yoghurt, sauerkraut Dried fruits Avocadoes Eggplant Spinach Processed or smoked meats Shellfish Aged Cheese If you are experiencing a persistent blocked nose or other allergy symptoms note if they get worse when you consume these foods. #histamine #histamineintolerance #physicalnutrition

17.01.2022 An excellent article on the occurrence of hot flushes during menopause and perimenopause. They can be absolutely debilitating for some women due to sleep disruption. In my own experience I was finding that I was waking up nightly in a giant pool of sweat. I quit alcohol and reduced my carbs at night and they pretty much disappeared. I only get the odd feeling of someone switching the heating on now and again! Diet and lifestyle can really help with menopausal symptoms (inclining weight gain, mood, sleep etc).

16.01.2022 I look at blood test results differently from a doctor. When I see important fatigue drivers such as thyroid, iron and vitamin B12 at the bottom (or in the case of thyroid at the top) of the reference range it doesn’t make me happy, and I always take my clients symptoms into account. I’m looking for optimal results, not just scraping through into a reference range. If the results are suboptimal I work with supplementation, nutrition, gut absorption etc until they are in the perfect range. This usually equates to my clients feeling much better. #perthmedical #bloodtest #physicalnutrition

16.01.2022 A positive outlook on life is a very important part of mental health. Everyone is different - some are glass half empty and some are glass half full. It would be a very boring world if we were all of the same! I am a glass half full kind of person and super positive but even I get a bit down and overwhelmed now and again. I find gratitude very useful especially if you practice it last thing at night. If you think about all of the positive things in your life before you go to bed it eases a stressed brain and helps you sleep then you wake up with the same positivity the next morning. What are you grateful for in your life? #gratitude #mentalhealth #positivemindset

16.01.2022 Add these foods to your diet to help your liver detox. 1. Raw garlic has an antioxidant effect which may help the liver process environmental toxins. The active ingredient allicin in garlic is destroyed by heating so raw is best. Add to salad dressings or add to stir fries at the last minute. 2. Beets contains betaine which may help the liver eliminate toxins. 3. Leafy greens high in chorophyll, which may be beneficial to the liver cleansing process. 4. Grapefruit ...contains the enzyme naringen, which helps the liver eradicate toxins and promotes the liver’s antioxidant defense system. 5. Cruciferous veg (e.g. broccoli, cauliflower, brussel sprouts) boost glucosinolate in the body, which helps your liver rid the body of toxins. 6. Lemons and limes Limonene in lemon juice may activate many of the phase I and II enzymes responsible for processing toxins in the liver. 7. Walnuts contains healthy fats and high amount of the amino acid arginine which aid the detoxification process. 8. Cabbage helps stimulate crucial liver detoxifying enzymes that flush out toxins. Try kimchi, coleslaw, cabbage soup, sauerkraut etc. Here is a recipe for homemade sauerkraut so cheap and easy and also a mega probiotic https://loom.ly/d1bU3wc 9. Turmeric may help liver detox by assisting enzymes that actively flush out dietary carcinogens. 10. Artichoke contains cinarin which stimulates the gall bladder to produce bile, aiding in the detoxification process and simylarin, which may have powerful liver protective effects. #liverdetox #liverhealth #physicalnutrition

16.01.2022 Ignore peer pressure to smash your health and fitness goals. Do you find that you are often in a situation with a group of friends or family where you are trying to make healthy choices but they are giving you a hard time for not being part of the group/spoiling everyone’s fun/being boring or you may even get a big lecture on how you are taking this diet and exercise thing too seriously. The truth is their input really isn’t about you, it’s about how they feel about themsel...ves. Some may be thinking why you can pass on cake but they can’t or you how come you’ve managed to stop drinking for a month but they can’t get past the weekend without a bottle of wine. Do you really want to make your health choices based on what other peoples hang ups are? Be firm but pleasant. No thank you I don’t want to eat the cake. No need to explain why. NEVER apologise. #dietandlifestyle #nutritionist #freetochoose See more

14.01.2022 Spots are filling fast. Sign up now - it will be life changing. #health #nutrition #feelamazing

14.01.2022 Comment below #healthgoals #health #nutrition #fitnessgoals

12.01.2022 The next 10-Week Weight Loss Program starts this Saturday. Take a big step towards better health.

12.01.2022 The liver is an amazing organ. It cleans toxins from our blood, manufactures proteins, carbohydrates and fats, produces hormones etc. Christmas and New Year can be a very challenging time for our liver and I have quite a few clients that saw their liver enzymes rise (a sign of liver damage) just after the Christmas and New Year holidays. Here are some ways you can take the pressure off: Keep the alcohol volume low (bit of a no brainer this one). Eat protein rich foods... such as meat, eggs, fish etc before you head out to a party. This ensures that the booze hits your liver in more manageable amounts (it also means you won’t be stripping on top of the photo copier at the office Christmas party!) Avoid bubbles. They accelerate absorption of alcohol. Try adding soda water to wine or go for lower alcohol options. Drink water after every drink and have a big glass before you go to bed if you’ve had a big one. Opt for herbal tea the next day rather than coffee (it’s a diuretic so will make you more dehydrated). Eat eggs the next day. They are loaded with amino acids which help to break down acetaldehyde (the headache causing bi product of alcohol). Limit alcohol intake to every few days to allow your liver some time to recover. Enjoy! #liverhealth #christmas #booze See more

11.01.2022 Endurance athletes often place too much focus on carbohydrates and not enough focus on protein and healthy fats. An average person needs around 0.8g to 1g per kg body weight of protein, but an endurance athlete with a heavy training load can need from 1.4g-1.6g per kg body weight of protein. That’s nearly double. Protein is very much required for most body processes including neurotransmission, liver detoxification and of course, muscle repair. Note that a 100g of chicke...n does not mean 100g protein. An average chicken breast has around 40g of protein and a reasonable size steak has around 50g protein. You can also obtain protein from a wide range of plant-based foods such as beans, lentils, chickpeas etc. Fats are also super important for health and performance. If you are eating lots of junk and processed food you will be topping up on saturated and trans fats both of which can have a pro inflammatory effect on the body. Switching these foods for avocado, olive oil, oily fish, olives, nuts, and seeds etc can top up your anti-inflammatory omega 3s and monounsaturated fats and help with recovery and repair. It’s not all about the carbs! #enduranceathlete #perthathletes #physicalnutrition

10.01.2022 There is 1 spot left in the weight loss group that starts this Saturday. Do you want to learn how to eat for your own individual body type and build some amazing lifestyle habits?? Is this what you have been waiting for? Contact me today. It will be life changing.

09.01.2022 Did you know that the health choices you make have been ingrained into your unconscious brain since childhood?? Did your mum give you sweets when you felt bad to cheer you up? Did you parents eat an unhealthy diet (kids do what you do not what you say!)? Were you brought up a home where there wasn't a lot of money so you were told to eat everything on your plate? Were you called chubby as a child or teenager or was your body shape discussed in front of you? Well meaning ...parents have no intention of imparting unhealthy attitudes towards body image and food on to their kids but sometimes they have no idea they are doing it! I have clients in the clinic who are emotional eaters or have to finish everything on their plate (and other people's too) or have terrible body image - and these first impressions are the reason why. The first step to changing these behaviours is to recognise where they stem from, and recognise the influence the effect these beliefs are having on your everyday choices. The good news is beliefs and attitudes can change if you know they are there. #behaviourchange #healthychoices #nutrition See more

09.01.2022 Back pain is something I am very familiar with. I have 3 herniated discs in my back and a little bit of arthritis for good measure. I have been managing back issues since I was 18 years old I have a flat back so I am kind of built for back pain. It doesn’t limit me much. I’ve pushed my body hard over the years. The key is to keep moving. If you sit on your butt and do nothing, your muscle grow weak and they struggle to support the spine. Sitting also tightens the mus...cles around your hips which can also further exacerbate back pain. Even when my back is at its worst I always walk, swim or work on mobility. If you are using your back as an excuse not to move (unless of course there is a serious injury preventing you from moving), then you are probably making it worse rather than better. Start moving slow and at your own pace. Work on mobility first just do what you can. As you progress, lengthen out tight muscles and work on strengthening core and butt muscles (we often overuse our back muscles when our glutes are weak). Get professional help physios are good at providing basic programs to get you going. The key is to find what you are capable of. I can’t jump on a trampoline anymore (I found that out the hard way!), but I can do burpees, push ups, run 20kms and swim for an hour in the pool! See more

09.01.2022 A high alcohol consumption will drive gut pain and dysfunction. If you are experiencing gut issues and are a heavy drinker the first thing you should do is stop! Alcohol damages the gut lining and causes a condition called hyperpermeability whereby gaps appear between our gut cells allowing larger molecules to pass into our blood stream which may lead to further inflammation throughout the body and multiple food intolerances. Alcohol also changes our gut microbiome to a b...ad mix of gut bacteria and encourages growth up into the small intestine (those little critters are supposed to stay in our large intestine) which can cause a whole heap of gut symptoms. It also fires up the immune cells that are contained in our gut lining which causes an inflammatory response and further damage. Those with inflammatory bowel disease should stay away from alcohol completely and if you are experiencing gut symptoms, removing alcohol from your diet may make a big difference. #guthealth #drinkless #physicalnutrition

09.01.2022 If you have 10 minutes to meditate every day then do it and if you don’t then you should meditate for 20-minutes! We all have super busy lives and are constantly on the go. I think few of us actually realise the effect that this is having on our long-term health. Personally, I am not very good at meditating I have super discipline when it comes to exercise but I’m pretty appalling at sitting doing nothing. I play piano and knit for relaxation and I find that both work b...eautifully to help bring me back down off the ceiling after a busy day. However, meditation is something I want to practice and improve on. There is very strong research evidence to show that daily mindfulness and meditation practices can help to balance hormones, improve memory, reduce inflammation and improve a feeling of wellbeing. I am committing to a starting point of 5 minutes of meditation daily with a view to building it up to 20-minutes. Would you like to join me? #meditation #mindfulness #health See more

08.01.2022 Persistent migraines can cause the sufferer a serious drop in quality of life. There are a few food migraine triggers: 1. Caffeine withdrawing from caffeine can cause headaches but even drinking less than normal can cause some form of withdrawal (e.g. you have 1 cup of green tea instead of 2 cups of green tea and a coffee). 2. Aged cheese and meats contain nitrates which can trigger headaches. Also dehydrating due to high salt content 3. Alcohol usually accompanies... a hangover, but can be due to tannins and sulfate preservatives commonly used in Australian wines. 4.Monosodium glutamate or MSG contains an excitatory neurotransmitter that can trigger a migraine. Commonly found in Chinese food but is also very common in many prepared foods such as barbecue sauce and salad dressings. 5. Citrus fruits high acid foods that can cause gastric irritation 6. Chocolate contains caffeine 7. Spicy foods chili peppers react on TRP pain receptors in the brain that lower the threshold for developing a migraine. 8. Aspartame found in diet foods and breath fresheners. A toxin. Please note if you have ingested any of these foods prior to a headache. Keeping a food and symptom diary is a great way to track what is your particular trigger(s). #migraine #migrainetriggers #physicalnutrition

07.01.2022 The liver is an amazing organ. Even after some serious abuse it can regenerate itself and get back to detoxifying the blood and regulating metabolic factors. However, it needs a bit of a rest from the nasties before it can repair itself. If the nasties keep coming then it doesn't get the chance to regenerate. That's why taking a month off alcohol can be so beneficial for the body. Consider 4 weeks of dry January and be nice to your liver! #dryjanuary #liverdetox #nutrition #liverhealth

04.01.2022 Freo running festival. A fabulous event. The first year in my 50s came with a few issues - back & neck. I had to rethink how I train. I now run less and cross train more. First race of the year and I felt fantastic this morning. Good time too although not sure what it is yet as I had a disagreement with my Garmin!

03.01.2022 Avoid chips for better health. Replace salty chips with healthy snacks such as olives, hummus and crackers or crudities, raw nuts etc. Potatoes fried or baked at high temperatures contain acrylamide, a chemical of an inflammatory nature that may increase your risk of cancer and heart disease. High salt consumption may lead to a greater risk of hypertension. Crisps or any other deep fried carbohydrate are high in trans fats, which are fats known to have detrimental health effects, and may lead to elevated cholesterol. Crisps are also very energy dense leading to an accumulation of triglycerides and weight gain. #chips #healthysnacks #physicalnutrition

03.01.2022 Is fruit part of a weight loss diet?? I get asked this question all of the time by clients who are concerned about the sugar content of fruit. Fruit is super nutritious but it does have a high sugar content. I like to have it in the diet as it provides lots of vitamins and minerals and fibre (which is especially useful for my constipated clients). I always advise my clients to limit their fruit intake to 2 pcs per day e.g. 1 banana and 1 apple. 1 orange and 1 palmful of... berries etc. Those who have been eating a high sugar diet in the past often over compensate with fruit when dietary changes are made. In other words, they have replaced one sugar with another. However, what would be better for health - a pack of Tim Tams or a mango? We have to look at it with a health perspective. If fruit is in the diet and you are losing weight then keep it in. If you are not then look at your fruit intake and decide if it is excessive. Reducing it or cutting it out may be way to get you the results you are looking for. #fruit #health #nutrition #fruitforhealth See more

02.01.2022 Teens are pretty well known for tired and mopey all of the time but if there is consistent low iron, fatigue, an inability to gain weight as well as gut issues (although gut issues are not always present) it may be worth getting your child or teen tested for coeliac disease. Coeliac is a genetic condition whereby a person's immune system reacts to gluten which is a protein found in grains such as wheat, barley, rye, triticale, farro etc. This reaction leads to gut damage and malnutrition due to a breakdown in the absorptive surfaces in the gut. This can lead to a reduction in the absorption of vitamins and minerals in foods and this can show up in a routine iron blood test. If in doubt speak to your GP or nutritionist. #coeliac #teens #nutrition #nutritionforteens

01.01.2022 I always advise my clients to relax and enjoy some treats over the festive holidays. However, Boxing Day is d-day (d for don't!). It's a great day to start thinking about getting back on track. Get out for walk, eat a salad, say no to the cream cakes and give your liver a rest. Your body and mind will thank you. #boxingday #healthy #survivingchristmas