My partner decided he wanted to include bone broth in his diet after reading the benefits and remembering how much he loved it as a child. After experimenting with a few bought products, he decided he would make his own as he loves to cook. So here we have for you, Rich's bone broth. What is bone broth helpful for? Bone broth provides a natural source of gelatin which is made up of amino acids such as cysteine, glycine, proline, and glutamine. These amino acids support gut health by improving the quality of the gut lining and decreasing intestinal permeability - "leaky gut" and supporting the release of gastric acid for digestion. The amino acids and minerals found in bone broth are also supportive of healthy joints and reducing ...
11 Ways to Decrease Stress & Support Immune Health
I’ve mentioned a few times on posts and you have probably heard it thrown around a bit lately, the association of stress and the impact on the immune system and why in the current environment these are both so important. How does stress impact the immune system? When demands on the body exceed the ability of our body to cope and deal with the current demands is when we experience stress. Stress is not always bad for the body to experience, acute stress, such as exercise is positive for our body. This is the type of stress that we might experience over an hour training session or at a time the body senses and emergency, then the body has time to relax, be calm and reset. It is our “fight or flight” mode, our in-built survival ...
Essential Tips for COVID-19
We are currently in unprecedented times and terms such as “social distancing” and “self-isolation” have become part of a standard conversation. For most of us, we are used to living in a fast-paced world, where everything is available at the click of a mouse, tap on a phone and an abundance of whatever the hell you want in all of our stores. This change can be tricky for us and slowing down can be difficult. I have found it helpful to focus on what I can do to make the most of this time and focus on how I can remain in good health, mentally and physically. That’s the organised Cancerian coming out in me! Keeping Sane in Home Isolation! Daily routine - implement work time, family time and exercise. Get showered and dressed ...
Going Vegan…what you need to know.
Living a vegan lifestyle has been gaining in popularity since the early 2000s with Google trends showing an increase since 2004. People are changing to a vegan diet for a multitude of reasons including reducing animal cruelty, seeking improved health, environmental reasons and religious beliefs. Difference between vegan and vegetarian Dietary Vegan – consumes no food that is sourced from animal products and yes this includes honey for the strict vegan. Vegetarian – consumes no meat or fish but will often eat eggs and milk. Ovo-Vegetarian will consume eggs but no milk, lacto-vegetarian will consume milk but not eggs and an ovo-lacto vegetarian will consume both eggs and milk. Got it? Is it suitable for everyone? Like most ways ...
Essential nutrients to watch in a vegan diet
The on-watch list of nutrients Plant-based eating holds some wonderful health benefits, however, it is important to keep in mind that there are some nutrients that are low or not available in a vegan diet. I have included a list of those nutrients in this blog. As mentioned in my other blog, it is important to gain pathology and a baseline of many of these essential nutrients prior to dietary changes to assess and address any nutrient deficiencies. A nutritionist can help you with this process. Vitamin B12 – This vitamin only occurs naturally in animal foods. It is essential for healthy cells and making DNA, kind of important. Being low in vitamin B12 can lead to fatigue, nerve issue and depression. Vitamin B12 should be closely ...
Simple (but important) Things to Know about Electrolytes
Are you one of those athletes with rings of white on your hat post-training? Are you feeling fatigued at the end of a session? Are you feeling smashed for the day post-training sessions? Are you training in your luteal phase? Answered yes to any of these? You may need to consider an electrolyte replacement. What are Electrolytes? Electrolytes are salts that are found in nature in the form of minerals. They have an electrical charge, either a positive or a negative ion, that is part of our nerve communication system. They speak to the opposite ion; the negative will communicate with the positive i.e. opposites attract! I mean do opposites really attract? I don’t know about that but in this case, they do! In addition ...
Tips for Bush Fire Relief
It’s been a tense, emotional and incredibly sad start to the year for the people and animals affected by the bushfires in Australia. I have found it difficult to find words that fit the enormity of what is happening and the long term effects environmentally, emotionally and financially to the people of Australia and the flow-on effects to the world. Our friends in New Zealand are already feeling the environmental impact. The reality of what was happening hit me when I spoke with friends who were leaving town to get to safety and I wondered what I could do to help as a nutritionist. I started back in my gold coast nutrition clinic this week and speaking with patients, many are feeling helpless, guilty to be enjoying a day at the beach ...
A Nutritionists Guide to Christmas…
It's more than just food! The festive season is renowned for celebrations from Christmas parties, family get-togethers, and end of work events, fun, right? Absolutely, however along with the celebrations often comes with overindulging and a lack of sleep. The result of this can be bloating, skin breakouts, fatigue and generally feeling worn out and exhausted by the new year. Here are some of my tips to surviving Christmas and starting the new decade feeling fresh, positive and like you are ready to rock the world. It's OK to Say No For many of us (looking at you people pleasers!), this is a difficult thing to do and learning that a polite “no” does not require any further explanation can take time. Saying no is the key to ...
Citrus Gut Gummies
Citrus Gut Gummies The benefits of these gummies are they are made on gelatin. Gelatin, contains amino acids, in fact, the same amino acids as collagen just with a different chemical structure. Gelatin contains proline, glycine and glutamine, to name a few. These amino acids are beneficial for collagen production, tissue and cartilage repair, healthy gut lining and can also help with sleep quality. Ingredients 1 cup freshly squeezed orange juice1 cup freshly squeezed lemon juice8 tbsp grass-fed gelatin Instructions Place juice in a saucepan and gently heat on low heatSprinkle 1 tablespoon at a time onto the juice as it is heatingStir until gelatin has completely dissolvedPour into a silicone ice cube trayPlace in freezer ...
Chia Seed Pudding
Chia Seed Pudding I'm often recommending this easy and quick to make dish that provides a sweet alternative whilst providing fibre, essential fatty acids (omegas) for vegans/vegetarians, magnesium, calcium and protein. Ingredients 1/2 cup chia seeds2.5 cups coconut/macadamia milk1/2 tsp vanilla powder1/4 cup shredded coconut1 tbsp sulphur-free sultanas Instructions Mix all ingredients in a mixing bowl until well combinedPlace the mixture in the refrigerator overnightSeperate into airtight jars or serveGarnish with berries or fruit of your choice Notes Add 2 tsp of cacao for a chocolate puddingAdd 2-4 tsp of maple syrup if you prefer a sweeter tasteCan substitute 1 cup of the milk for coconut waterThe texture will change ...
