The internet is flooded with people claiming to be health experts and doling out cookie-cutter nutrition advice. Navigating the world of nutrition alone can be overwhelming and confusing. But I am here to hold your hand throughout your journey to a healthier, happier you. My name is Alethea Mills, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.


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Red Witch Immune Tea

Supporting the immune system via food has been in place for centuries and there are simple ways to do this here and now in 2022, shocking, I know :) Supplementation holds a valuable place in supporting the immune system and easing symptoms, however, it is important to know you can't out supplement a bad diet! This tea is a great one to sip on at the first sign of cold, flu, or viral symptoms. Ingredients 2 cups boiling water1 fresh lemon, sliced3 cloves garlic, crushed2 tsp apple cider vinegar2 tsp fresh ginger, grated1 tsp fresh turmeric, grated1 pinch cayenne pepperSweeten with raw honey or Manuka honey Add all ingredients (excluding ginger & turmeric) into a saucepan and bring to a boil with the lid on. Simmer for 5 ...

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Can health be packaged into a convenience product?

Can health be conveniently packaged into a product we buy off the shelf? No. Health is multifactorial and essentially, we often need to make changes to improve health. The old “doing the same thing produces the same results” is kind of true. Health requires change. Change can be hard and we tend to make changes when the current reality becomes too uncomfortable. Change can be initiated from a health diagnosis, mental health decline, job change, meeting new people, being inspired by others, so many factors that can initiate change. And change is constant, we grow, we learn and we change I turn 47 this week. I used to be well known for celebrating “birthday month”, however, this has toned down a little over the years. Perhaps age and ...

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Coco-Green Smoothie

Smoothies can be an alternative way to increase your vegetable intake if you are finding it hard to increase vegetables in the morning. They also can be a great option post-workout/long runs when your digestive is not quite ready for whole foods and you need to refuel, this is particularly important if a second session is scheduled for later in the day. Adding vegetables to your smoothies increases the nutrient profile in the meal and also over the day. Remember to chew your smoothies - sounds odd right? Slowing down and chewing allows time for digestion to work as it should, this is super important if you tend to experience bloating. Ingredients 1 small lebanese cucumber30-40g vanilla protein powder1/2 cup chopped fresh pineapple1 ...

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Ginger Digestive Tea

In many of my discussions around digestion, I talk about constipation being one of the factors commonly associated with bloating. Ginger acts as a laxative and prokinetic to aid with gastrointestinal motility and moving of the bowels. Ginger can be added to cooking, teas, or taken as a supplement. Ginger is also beneficial for easing nausea and in relation to sport, eating lollies such as Buderim Ginger Bears can be a great way to gain glucose and ease any nausea in endurance races. And the cute little ginger bears won't have a therapeutic amount of ginger to increase laxation, so you won't need to run to the loo! Ingredients 4tsps of fresh ginger2 cups of water1tbsp fresh lemon juice Instructions Add water and ginger into a ...

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Square Breathing

What is square breathing? It is breathwork that works within a framework and can be used similar to diaphragmatic breathing which I often recommend with my clients. I generally recommend a form of breathwork for clients with digestive issues, anxiety, and stress. In fact, we can all benefit from it! It can increase feelings of calm by minimising stress, it achieves this through moving a shift from the sympathetic nervous system ("fight or flight") to the parasympathetic nervous system ("rest & digest"). It is referred to as box breathing, square breathing, 4x4 and essentially is about breathing in counts of four as illustrated below. How to start square breathing It is a good idea to sit in a chair, the earth or the ...

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