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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Is your Microbiome affecting your Athletic Performance?

What is the Gut Microbiome? The gastrointestinal microbiome/microbiota or gut microbiome is the microbes that reside in the intestines and can weigh up to 2 kilograms. The microbiome starts at birth from contact with the mother’s vagina and from skin contact in the following three to five days and then builds from the food the infant consumes and the environment they come into contact with. The microbiome stabilises from around the age of three years and evolves with age and food diversity. The microbiome consists of over 1000 species of bacteria which is over 3 million genes, this is 150 times more than the human genome! What makes it so special is approximately 1/3 of the microbiome is common to the general population, however 2/3 ...

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Summer Rainbow Salad

Summer Rainbow Salad This salad is a quick and easy salad for that last-minute barbecue or get together. Rocket is considered a bitter green which aids in digestion by supporting bile flow and enzyme production which in turn supports nutrient absorption. The western diet often focusses on salty and sweet tastes, adding bitter greens to the diet is a wonderful way to stimulate the bitter taste buds.Blueberries add a touch of sweet whilst providing antioxidant benefits via their phytochemical compound called anthocyanin. It’s this plant compound that gives blueberries the blue colour and many of the health benefits. Goji berries are a second sweet snap to the salad whilst also providing vitamin A and C, essential fatty acids and eleven ...

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Post-Workout Smoothie

Post-Workout Smoothie Eating whole foods post training is the best option, in fact chewing and consuming whole foods is often, the best option regardless. However, there are times post exercise where the digestive system may not be welcoming to whole foods. If the training schedule includes a second session for the day consuming carbohydrate and some protein within 30 minutes is highly recommended, so if whole food is out of the question, a recovery smoothie is your next best option.This powerhouse smoothie contains carbohydrate to replace glycogen stores, protein for muscle synthesis and repair, cacao for magnesium, chia seeds for essential fatty acids, nut butter for healthy fats and blueberries for an antioxidant ...

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Go Green Breakfast

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 eggs½ small avocado1 cup watercress or baby spinach¼ cup sauerkraut1 tbsp parsley ...

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Toasted Maple Muesli

Toasted Maple Muesli Making your own muesli is a fantastic way to have this crunchy addition in your pantry. The shop bought muesli can be very high in sugar and added colours and flavours. And the bonus of making your own is you can include all your favourite ingredients.Cook Time20 minsCourse: Breakfast Author: Alethea Mills Equipment Baking trayParchment paper Ingredients 3 cups rolled oats1 cup raw nuts (almonds, hazelnuts, walnuts, pecans)40 grams coconut flakes¾ cup seeds (linseed, sunflower, hemp, pumpkin seeds)1 tsp your favourite spice (I chose nutmeg and cinnamon)3 tbsp 100% pure maple syrup or raw honey3 tbsp coconut ...

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