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Alethea Mills Nutrition- Gold Coast Nutritionist

BHSc Nutritional and Dietetic Medicine

The Gut Garden Recipes

September 29, 2023 by Leave a Comment

The Gut Garden Recipe Guide by Alethea Mills Nutrition | Gold Coast Clinical Nutritionist

$9.95

Here’s to your journey in The Gut Garden, where vibrant plant nutrition builds a happy microbiome. Let’s cultivate a healthier you, one recipe at a time. Take your plant food tracker to the next level with The Gut Garden recipe collection. Elevate your nutrition effortlessly and reach your 40+ plant food goal.

By embracing each of these specially crafted dishes during the week, and you’ll not only meet your 40+ plant food goal but also nurture a thriving microbiome.

This Digital Download includes the Plant Food Tracker & 16 amazing recipes, 5 x drinks; 5 x lunches; 5 x dinner and 1 x snack recipe.

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Upgrade your tracking, to thriving! Please note, this is a digital product. Upon completing checkout, please download the file from the confirmation page.

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Essential Runners Tips

Turn your run into fun! Do bloating, diarrhoea or food sensitivities affect your runs?  Download the FREE guide on how to run and have a happy gut.

Runners Tips | Nutritionists Guide to Runners Gut

Plant Food Tracker for a Rockin’ Gut Microbiome

Plant food tracker - Alethea Mills Nutrition

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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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LATEST POSTS

Tart Cherry Juice: The Natural Sleep and Recovery Booster for Active Women and Perimenopause

Gut Friendly Bliss Balls

Maximise Your Race: The DIY Sweat Test for Athletes

Be a Marathon Rockstar: Fuel Your Success from Start to Finish

aletheamills_nutrition

🌱| ℕ𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟𝕚𝕤𝕥 (𝔹ℍ𝕊𝕔ℕ𝕦𝕥𝕄𝕖𝕕)
➡️ Helping active people optimise energy, digestion & performance with nutrition & functional testing.

Do you think about where your food comes from? 🤔 

The quality of what we eat will impact our health, how we feel and who we are supporting financially with our hard earned dollars 💸 

After being vegetarian for over a decade it was an important part of my shift back to being an omnivore that the quality of food I was consuming was good.

We fill our chest freezer with local seafood and seafood from @butcher_crowd for the wild caught salmon - if you’ve never had wild caught, please try it, you will never go back! 

We buy our beef from a local farmer who raises and feeds cattle in a manner that I am comfortable with and I much prefer I can financially support a local farmer directly than a supermarket. And it is waayyy cheaper!

We buy our eggs, chicken and any meat too ups or liver from @goldcoastorganicmeats and @firmnfresh 🥚
Fasted Training or Fueled Training 🏃‍♀️ Fasted Training or Fueled Training 🏃‍♀️ 

Fasted Training ❌
▫️If <1hr of lower intensity exercise
▫️If it personally feels good for your body
▫️Has shown some benefits for endurance sport due to body adapting to fat as fuel source so less supplemental fuel required, although over time the body will start to store fat in muscles 
▫️Fasted training can result in the body oxidising fat for fuel due to low glycogen. ▫️Does not necessarily equal fat loss.
🚩 protein breakdown in muscles increases in fasted state & underfueled athletes have elevated cortisol, fatigue, increased inflammation & poor recovery.

Fueled Training 🍌 
Can be done always but definitely if:
▫️Session is over 1hr
▫️Luteal phase of menstrual cycle
▫️High intensity or CrossFit / HIIT / strength training 
▫️Ability to train harder = lift heavier and/or more reps = increased muscle and strength 

What to have? 🤔 
It’s a small amount of carbohydrate needed. Some examples are: Medjool date, glass of fresh OJ, 1/2-1 banana, sports gel are a couple of options. For those that tell me they absolutely can’t eat before training seem to be pretty ok with a red frog 🐸 😉 

Start with a small amount of protein (10g) and carb (30g) and train your gut to take in fuel. These numbers can be tweaked as needed.

Save for later or share with a friend who would find this helpful 📌
When your friends own a literal piece of paradise When your friends own a literal piece of paradise 🙌🏼 A day of food, friends, fun, nature and dogs, does it get better? ❣️
Things I genuinely don’t care about as a nutriti Things I genuinely don’t care about as a nutritionist 🍏

Not because they’re all bad, but because they’re meaningless without good foundations.

Cold exposure won’t fix underfueling.
Greens powders don’t replace vegetables.
Data doesn’t replace body awareness.
Weight loss isn’t impressive if health is compromised.

Real progress looks boring:
🥑Eating enough.
😴 Sleeping better.
🧘🏼‍♀️Recovering properly.
🤸🏼‍♂️Training in a way your nervous system can tolerate.

Fed bodies perform better.
Regulated nervous systems recover faster.
And health that lasts doesn’t need constant new trends.

Save this if you need this little reminder x
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