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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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HELLO!

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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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🌿      𝔸𝕝𝕖π•₯𝕙𝕖𝕒 π•„π•šπ•π•π•€      🌿
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 πŸ’© 

One of the main complaints is constipation which leads to poor compliance and iron levels not improving πŸ‘ŽπŸΌ

There are forms that are much easier absorbed than the good ol” Ferrograd!
πˆπ«π¨π§β—β—β €β£ ⠀⁣ This weeks IGT πˆπ«π¨π§β—β—β €β£
⠀⁣
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 πŸ’š
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 πŸ“ To finish off the we Berry Collagen Smoothie πŸ“

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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