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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Summer Rainbow Salad

July 25, 2019 by aletheam Leave a Comment

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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 essential amino acids, albeit in small amounts. Raw almonds provide high levels of biotin, calcium and vitamin E for healthy hair, nails and bones.Course: Dinner, Lunch Author: Alethea Mills

Ingredients

  • 1 bag fresh rocket (arugula)
  • Β½ punnet blueberries
  • ΒΌ cup Persian fetta
  • 2 tbsp goji berries
  • 2 tbsp chopped raw almonds

Dressing

  • extra virgin olive oil
  • fresh lemon juice

Instructions

  • Arrange all salad ingredients in a bowl or platter of your choice.
  • Drizzle with extra virgin olive oil and squeeze over fresh lemon juice.

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Filed Under: Main Meals, Recipes, Salads

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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.

Recent Posts

  • Gut Health: How to have a rockin’ microbiome
  • Eating Rainbows vs Counting Macros
  • Richie’s Rustic Broth
  • 11 Ways to Decrease Stress & Support Immune Health
  • Essential Tips for COVID-19

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Gut Health: How to have a rockin’ microbiome

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🌱| ℕ𝕦π•₯π•£π•šπ•₯π•šπ• π•Ÿπ•šπ•€π•₯ (π”Ήβ„π•Šπ•”β„•π•¦π•₯𝕄𝕖𝕕)
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#goldcoastnutritionist #sportsnutrition

🌿      𝔸𝕝𝕖π•₯𝕙𝕖𝕒 π•„π•šπ•π•π•€      🌿
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? πŸ€” 

Some examples of this are below.

🩸 Biotin (vitamin B7) can lead to altered results in thyroid testing by falsely elevating T3 and T4 and by affecting troponin (a biomarker for heart attacks). Biotin is often found in B vitamins, prenatal supplements and often seen in hair/nails growth products.

🩸Strenuous exercise or alcohol consumption prior to testing can alter iron studies and other markers including creating kinase, thyroid hormones, albumin, bilirubin and CRP. Alcohol should be avoided 24-48hrs prior to testing.

🩸Timing - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

🩸Fasting - recommended prior to most blood tests. An overnight fast and having blood taken first thing in the morning is ideal for most testing. It is important however, to be hydrated when testing is done as dehydration can affect some markers. I’m talking water for hydration, avoid caffeine πŸ˜‰

🌱General advice is avoid supplementation approximately three days prior, avoid strenuous exercise and alcohol, maintain a similar diet with a fasting period the night before whilst remaining hydrated. This is very general and will change with the individual and current treatment so always speak to your practitioner before ceasing any supplementation/medication.
Add some potato and this is my food heaven 😍 Add some potato and this is my food heaven 😍
Athletes are often at higher risk of injury, which Athletes are often at higher risk of injury, which makes sense right, if you are involved in physical activity you are more likely to obtain an injury than sitting on the couch. Of course the benefits of physical activity over sitting on the couch are numerous, so don’t at me πŸ˜‰

Investigating why the athlete is injured is always an essential step. Worthy considerations to minimise future risk are to assess if the athlete is energy deficient, review mechanics, insufficient sleep and/or rest days, lack of strength training to name a few.

Then it’s all about recovery which involves physical rehab with a chosen practitioner such as physio, myotherapy, acupuncture, massage with reputable practitioners. And then there is nutrition! 🍏πŸ₯©βœ¨

Consuming adequate energy is necessary for healing, however some key nutrients to consider are:

✨Fractures: focus on bone building nutrients - calcium, vitamin D, magnesium
✨Inflammatory conditions (ones that end in β€œitis”- anti-inflammatory nutrients and antioxidants such as omega3, curcumin, berries, vitamin A, C, E. Not nutrition related however I found great relief in rolling the foot on a frozen water bottle for plantar fasciitis!!
✨Joint pain - grass fed hydrolysed collagen - taken in the hour prior to strength training is πŸ‘ŒπŸΌ
✨Muscle injuries - adequate protein and BCAAs can be helpful here too.

If you are finding you have recurrent injuries, stress fractures, joint pain, get in touch and we'll get you on the road to feeling great πŸ‘
Tuna Salad πŸ₯— Old favourite 😍 Tuna Salad πŸ₯— Old favourite 😍
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