The Dermal Dietitian | Nutritionist

The Dermal Dietitian

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24.01.2022 The Underrated Radish. Radishes are a spicy root vegetable from the brassica family, and I just love adding them to salads for some extra crunch. They pack a nutritional punch too, providing a good source of Vitamins C, B2 and folate to name a few. ... While we know that the antioxidant function of Vitamin C maintains skin health by supporting collagen synthesis and wound healing; Vitamin B plays an important role in healthy skin cell turnover and mucus secretion to prevent acne breakouts and dryness. Radishes are also a natural antifungal. Scientists have found that their antifungal protein RsAFP2 can prevent the overgrowth of Candida albicans; a fungus responsible for oral and vaginal yeast infections (thrush). #thedermaldietitian #APD #womenshealthnutrition #radish #acnenutrition #acnedietitian #thrush #healthyeating #folate #pregnancyeats

23.01.2022 Water is a superfood It is required by every cell in our body to function, and plays a critical role in food digestion and waste removal. While drinking water doesn’t automatically go to the skin, it does improve blood flow, allowing essential nutrients to reach the skin. This results in a healthy glow, fewer fine lines, improved skin tone, and reduced breakouts. ... Aim for a minimum of 2L per day, and a litre extra for every hour of exercise, particularly if you’re a heavy sweater.

21.01.2022 I only speak the truth. Here are a few things that I try and prioritise to maintain a healthy mind and body: Colourful and fresh fruits and vegetables... Variety of whole grains and legumes Nuts and seeds High quality animal and plant proteins Fermented foods Herbs and spices Clean water Morning coffee Daily movement Relaxation Quality sleep Connecting with friends and family Doing what I love. What do you do to care for yourself? If you’re feeling a little flat at the moment, try picking one or two things from the list above and make them a priority today. #thedermaldietitian #APD #acnedietitian #womenshealth #mindbody #healthyeating #selfcare #healthymind #guthealth #mindfulness #pregnancynutrition #skinhealth #mood #selflove

15.01.2022 Go bananas! Bananas are not only a good source of potassium for electrolyte balance, but ‘green’ or underripe bananas are an excellent source of resistant starch for gut health. As the name suggests, resistant starch ‘resists’ digestion in the small intestine, relying on our gut bacteria to ferment it within our large intestine. This process diversifies our gut microbes (beneficial for immunity and reducing inflammation) and produces short chain fatty acids such as butyr...ate. SCFAs increase blood flow to the gut lining, delivering nutrients that nourish our gut epithelium and prevent bowel cancer. Bananas also support: Bowel Health: Rich in Soluble Fibre to soften and add bulk to stools Pregnancy: Rich in Folate to support a healthy pregnancy Energy & Mental Health: Rich in B6, an essential vitamin required for energy metabolism, production of red blood cells and neurotransmitters e.g., GABA, serotonin, dopamine. Acne: Eating bananas has been linked with fewer acne breakouts. Fun Fact: The greener the banana, the more resistant starch. The browner the banana, the richer in antioxidants. #thedermaldietitian #gutdietitian #acnedietitian #acnenutritionist #guthealth #skinhealth #resistantstarch #nutrition #dietitian #nutritionist #APD #mindbody #hormones #womenshealth #healthyeating #hydration #water #mindfuleating #sloweating #IBS

14.01.2022 From the comfort of your own home, I’m excited to announce that I am now offering online and at-home nutrition consultations (Gold Coast residents only). EVIDENCE-BASED & TAILORED As an Accredited Practising Dietitian, all advice is evidence-based and tailored to your individual needs (no cookie cutter programs!). ... WHAT TO EXPECT In each initial consultation, I will conduct a comprehensive nutrition health assessment, discuss goal setting, and formulate a personalised nutrition action plan for you that is specific to your goals and nutritional needs. You should consider seeing me if you have been experiencing: Acne breakouts Low energy Difficulty losing or gaining weight Feeling abnormally anxious or moody Gut issues (diarrhoea, constipation, bloating, gassiness etc) PCOS or Endometriosis Difficulty falling pregnant Or are currently pregnant REBATES AVAILABLE All consultations may be fully or partially covered by your Private Health Fund (depending on your level of cover), DVA, Medicare or NDIS. BOOKINGS For all bookings or queries, please email [email protected] or visit www.thedermaldietitian.com.au Life is busy, but it should never be too busy for your health.

14.01.2022 The Humble Pistachio. This little green kernel is full of surprises! It is one of the most antioxidant-rich tree nuts, contains prebiotic fibre for gut health, is high in protein (6g/serve) and is low in calories.... Pistachios are a great little snack, especially during pregnancy, or leading up to ‘that time of the month’. That’s because they are rich in: ALA, an omega 3 fatty acid, to support fetal brain development Copper, to assist in maintaining red blood cell count Polyphenols, to reduce join pain and swelling Pyridoxine (B6), to produce mood-boosting neurotransmitters Folate (B9), to prevent neural tube defects Pistachios are a great addition to salads, crushed onto yoghurt or muesli, rolled into bliss balls or simply enjoyed on their own. Get cracking! Don’t forget to tag me in your stories if you decide to enjoy them @thedermaldietitian #thedermaldietitian #pregnancynutrition #guthealth #pistachios #healthyeating #healthypregnancy #pregnancysnacks #pregnancyeats #healthysnack

11.01.2022 Iron deficiency is the most common nutritional deficiency in Australia. While female athletes, pregnant and menstruating women, babies and toddlers are at the greatest risk; individuals who follow a vegan or vegetarian diet, restrict calories, or have medical conditions such as coelic disease, may also be at a high risk of iron deficiency. Why Do We Need Iron?... Iron is used as a building block for hemoglobin, a protein found in red blood cells that helps to transport oxygen around your body. It is also a component of myoglobin, an oxygen storage protein found in your muscles to facilitate movement. Iron deficiency can lead to fatigue, tiredness and poor immunity. How Can We Prevent This? There are many factors that influence our iron stores, but food plays the most prominent role. Including a VARIETY of iron-rich foods from heme and non-heme sources is the first step. Heme iron is the most easily absorbed by the body and is found in animal protein such as: Liver 17mg/100g Sardines 2.9mg/100g Beef 2.6mg/100g Chicken 1.3mg/100g Egg 1.2mg/100g Non-heme iron provides around 90% of our dietary iron and is found in plant-based foods such as: Soybeans 15mg/100g Lentils 3.3mg/100g Dried apricots 2.7mg/100g Spinach 2.7mg/100g Wholegrains 2.5mg/100g The next step is ensuring that your gut is able to absorb adequate iron from food. Here are some tips to maximise iron availability and absorption: Eat Vitamin C-rich foods such as raw tomato and citrus fruits. Include Lacto-fermented vegetables such as kimchi and sauerkraut. Avoid Calcium-rich foods such as fortified milks, cows milk and yogurt are main meals. Pre-soak or cook legumes, seeds, nuts and grains to reduce phytates. Remove tea and coffee around meal time to reduce tannins. If you are pregnant, experiencing low energy, or iron deficient, come and chat to me about a personalised approach. Email me [email protected] or visit www.thedermaldietitian.com.au #thedermaldietitian #irondeficiency #pregnancynutrition #healthyeating #energy #skinhealth #sportsnutrition #APD #edamame #liver #womenshealth

08.01.2022 I have a challenge for you Tonight, I’d like you to eat SLOWLY. Digestion begins in the mouth, but far too often we rush this process by eating quickly because we are busy or distracted. Unfortunately, this can cause digestive issues such as bloating and gas, as well as impacting the release of leptin, an appetite hormone which signals our brain that we are full. This can lead us to reach for more serves, or to constantly snack.... By eating slowly and more mindfully, we are less likely to overeat, and more likely to be attuned to our body’s needs. Here are my top tips for eating slower: Eat mindfully by tuning into the smell, taste and texture of each mouthful Use chopsticks or a small spoon Cut food into smaller pieces Set aside enough time to eat your meals at a leisurely pace. Aim for a minimum of 20 minutes per main meal. Remove distractions e.g., phone, TV, laptop Put on some calming background music Burn a candle to promote relaxation Focus on your breathing in between each mouthful Take your time and enjoy your meal. Your body will thank you! #thedermaldietitian #dietitian #nutritionist #APD #acnedietitian #acne #guthealth #mindbody #hormones #womenshealth #healthyeating #skinhealth #hydration #water #mindfuleating #sloweating #IBS

06.01.2022 When working with clients, I consider it a collaboration. Firstly, I collect information around daily routines, typical food intake, medical history, stress, bowel function, cooking skills and more. Secondly, we set 1-3 realistic goals that can be achieved and sustained. And finally, we use evidence-based information to formulate a personalised nutrition action plan. This process repeats itself in all consultations and I find that it is the most effective approach. For more information, please visit www.thedermaldietitian.com.au #thedermaldietitian #APD #acnedietitian #acnenutritionist #guthealth #braingutskin #skinhealth #acnenutrition #moodfoods #healthyeating #nutritiongoals

05.01.2022 Home for the next week. So much beauty and serenity around us! And this is Wilma, but we’re calling her Beards.

05.01.2022 How do you start your day? For me, there’s nothing better than an ocean swim. It’s all about slowing down before the day begins. Meditation. Did you know? ... Exposing our body to the cool and mineral-rich sea water has been shown to improve skin conditions such as psoriasis and eczema, and balance our immunity by increasing our white blood cell count. A morning dip can also lead to changes in our breathing pattern which activates our parasympathetic nervous system and relaxes our muscles. The weightlessness of the water can also help to calm the mind and relieve stress before the day begins. All of these mind-body benefits can only lead to one thing gut health. Jump in! Always practice water and sun safety. #thedermaldietitian #APD #healthyeating #mindbody #mentalhealth #guthealth #emotionalhealth #stress #healthyroutines #ocean #oceanbenefits #skinhealth #psoriasis #eczema #acne

04.01.2022 Unlike the gorgeous purple variety, Kakadu plums are the highest natural source of Vitamin C - a powerful antioxidant that keeps us looking youthful. Vitamin C plays a critical role in fighting free radical damage to our skin cells, as well as synthesising collagen - the most abundant protein in our body. As a major building block of our bones, skin, muscles, tendons and ligaments; collagen plays an important role in wound healing. Similarly, research shows that Vitamin C-r...ich diets can reduce fine lines, acne scarring and improve the appearance of inflammatory acne lesions. Vitamin C also has an antidepressant-like effect due to its role in the synthesis of mood-boosting neurotransmitters such as serotonin, dopamine and noradrenaline. Here are some simple ways to increase your Vitamin C intake: Add fresh papaya, strawberries or kiwi to breakfast Enjoy a grapefruit or orange for morning tea Include raw broccoli or red capsicum at lunch Enjoy cherry tomatoes on wholegrain crackers for afternoon tea Add fresh chilli and a big squeeze of lemon to dinner #thedermaldietitian #APD #acnedietitian #acnenutritionist #vitaminc #collagen #kakaduplum #woundhealing #acnescarring #healthyeating #antioxidants #guthealth #moodboosting #brainhealth

01.01.2022 Antioxidant Cocktails? Yes please. Antioxidants can protect our cells against free radicals; the unstable molecules that cause cell damage and lead to illness and ageing. They can also assist in reducing inflammation, preventing breakouts, and accelerating the skin healing process. It should come as no surprise that alcohol does the opposite, and produces free radicals. Interestingly though, scientists have indicated that by pairing the two, antioxidants can reduce the impact... of alcohol-induced free radicals, DNA and liver damage. So ladies and fellas, allow me to provide a few antioxidant-rich ingredients to add into your cocktails this weekend. Citrus (orange, grapefruit, lemon, lime) Pomegranate Cranberry Juice Red grapes Fresh Berries (Raspberries, Strawberries, Blueberries) Mango Pineapple Tomato Thyme Rosemary Mint Drink responsibly, but make it pretty.