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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Go Green Breakfast

July 25, 2019 by aletheam Leave a Comment

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Go Green Breakfast

Breakfast can be done right and not so right. Poor breakfast choices can lead to fatigue and energy slumps mid-morning Breakfast’s that are high in refined carbohydrate, think standard breakfast cereals or the toast brigade, spike blood sugar and lead to blood sugar drops in addition to lacking feelings of satiety (feeling full and satisfied). Including fats and proteins in your breakfast will help stabilise blood sugar and leave you feeling satisfied and support healthy hormone production.Course: Breakfast Servings: 1

Equipment

  • Frying pan

Ingredients

  • 2 organic free range eggs
  • ½ small avocado
  • 1 cup watercress or baby spinach
  • ¼ cup sauerkraut
  • 1 tbsp parsley (finely chopped)
  • 1 – 2 slices rye or sourdough

Instructions

  • Crack 2 eggs into a small bowl and sprinkle with Celtic sea salt and black pepper
  • Whisk the eggs gently with a fork.
  • Slice avocado into thin slices and add to plate with sauerkraut and watercress.
  • Add the olive oil or butter to a pan and bring to a low to medium heat.
  • Place rye/sourdough in toaster.
  • Add the egg and parsley to the pan allowing the egg to cover the bottom of the pan, folding in from the sides as the eggs cook.
  • Remove eggs from the pan whilst they still look “shiny” as they will continue to cook.
  • Add eggs and toast to the plate.

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HELLO!

HELLO!

I'm Alethea, 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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Raspberry Collagen Smoothie

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🌿      𝔸𝕝𝕖𝕥𝕙𝕖𝕒 𝕄𝕚𝕝𝕝𝕤      🌿
There are various forms of iron supplementation an There are various forms of iron supplementation and some of them can lead to havoc with our 💩 

One of the main complaints is constipation which leads to poor compliance and iron levels not improving 👎🏼

There are forms that are much easier absorbed than the good ol” Ferrograd!
𝐈𝐫𝐨𝐧❗❗⠀⁣ ⠀⁣ This weeks IGT 𝐈𝐫𝐨𝐧❗❗⠀⁣
⠀⁣
This weeks IGTV was about iron and why you may be low ⬇️ Head back and check it out 🌱
⠀⁣
Some of the reasons include:⠀⁣

🌱Vegan or plant-based diets (non-haeme iron (from plant food) is not absorbed at the rate of haeme iron (animal sources). Non-haeme iron is also sensitive to other factors in the gut.⠀⁣
🌱Low gastric acid⠀⁣
🌱Malabsorption issues⠀⁣
🌱Infection/Parasite⠀⁣
🌱Drink coffee/black tea with meals⠀⁣
🌱Eating a high oxalate diet (particularly if eaten raw)⠀⁣
🌱Foods high in phytates⠀⁣
🌱Heavy or long periods⠀⁣
🌱 Bariatric surgery
🌱Inflammation inducing hepcidin 
⠀⁣
If you've been on the chasing iron path or working out the best way to support a plant based diet, I can help you 💚
We’re talking about iron deficiency this week an We’re talking about iron deficiency this week and how I can help 🌱

Do you have bloating, diarrhoea, constipation? Always low iron? Tried all the supplements? Iron supplements constipate you? Heavy menstrual bleeds? We might need a chat 🌱
Berry Collagen Smoothie 🍓 To finish off the we Berry Collagen Smoothie 🍓

To finish off the week on nutrition for injury, I've added a recipe for a berry smoothie with vitamin C, omegas and collagen. Live today on the website! Head to linktr.ee in bio and click recipes. Enjoy ❤️
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