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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Simple (but important) Things to Know about Electrolytes

February 9, 2020 by aletheam 1 Comment

Are you one of those athletes with rings of white on your hat post-training? Are you feeling fatigued at the end of a session? Are you feeling smashed for the day post-training sessions? Are you training in your luteal phase? Answered yes to any of these? You may need to consider an electrolyte replacement. What are Electrolytes? Electrolytes are salts that are found in nature in the form of minerals. They have an electrical charge, either a positive or a negative ion, that is part of our nerve communication system. They speak to the opposite ion; the negative will communicate with the positive i.e. opposites attract! I mean do opposites really attract? I donโ€™t know about that but in this case, they do! In addition ...

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Filed Under: Exercise, Health, Lifestyle, Sports Nutrition, Uncategorized Tagged With: electrolyte, sports nutrition

Is your Microbiome affecting your Athletic Performance?

October 7, 2019 by aletheam 1 Comment

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 motherโ€™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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Filed Under: Exercise, Health, Nutrition, Sports Nutrition Tagged With: Gut Health, gut microbiome, performance, sports nutrition

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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Nutrition News

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LATEST POSTS

Gut Health: How to have a rockin’ microbiome

Macros, Eating Rainbows

Eating Rainbows vs Counting Macros

Richie’s Rustic Broth

11 Ways to Decrease Stress & Support Immune Health

aletheamills_nutrition

๐ŸŒฑ| โ„•๐•ฆ๐•ฅ๐•ฃ๐•š๐•ฅ๐•š๐• ๐•Ÿ๐•š๐•ค๐•ฅ (๐”นโ„๐•Š๐•”โ„•๐•ฆ๐•ฅ๐•„๐•–๐••)
๐Ÿคธ๐Ÿผโ€โ™‚๏ธ| โ„™๐•–๐•ฃ๐•—๐• ๐•ฃ๐•ž๐•’๐•Ÿ๐•”๐•– & โ„๐•–๐•”๐• ๐•ง๐•–๐•ฃ๐•ช โ„•๐•ฆ๐•ฅ๐•ฃ๐•š๐•ฅ๐•š๐• ๐•Ÿ
๐ŸŒฑ| ๐”พ๐•ฆ๐•ฅ โ„๐•–๐•’๐•๐•ฅ๐•™
๐Ÿพ| ๐•‹๐•ฃ๐•’๐•š๐• โ„๐•ฆ๐•Ÿ๐•Ÿ๐•–๐•ฃ
#goldcoastnutritionist #sportsnutrition

๐ŸŒฟ      ๐”ธ๐•๐•–๐•ฅ๐•™๐•–๐•’ ๐•„๐•š๐•๐•๐•ค      ๐ŸŒฟ
Runners Diarrhoea ๐Ÿ’ฉ โฃ โฃ Yep, itโ€™s a thing Runners Diarrhoea ๐Ÿ’ฉ โฃ
โฃ
Yep, itโ€™s a thing! And those of you who experience it, know all too well how this can easily become the focus rather than the run ๐Ÿ˜•โฃ
โฃ
Where are the closest toilets? ๐Ÿšฝ Are they even open at this time of the morning? ๐Ÿค” Am I seriously going to have to do it in a bush? ๐ŸŒณ Have I got tissues on me? ๐Ÿ˜ณโฃ
โฃ
Letโ€™s be honest, weโ€™d rather be enjoying the surroundings and focussing on our run than if we are going to land in a ๐Ÿ’ฉ situation.
โฃ
Whatโ€™s the cause? ๐Ÿค”โฃ
โฃ
๐ŸŒฑGastrointestinal inflammationโฃ
๐ŸŒฑPoor gut health
๐ŸŒฑGut microbiomeโฃ imbalances
๐ŸŒฑMovement increasing digestive functionโฃ
๐ŸŒฑRapid increase in speedโฃ
๐ŸŒฑDehydrationโฃ
๐ŸŒฑFibrous foods being consumed prior to the runโฃ
๐ŸŒฑStress and anxietyโฃ
โฃ
These are a few causes however there are many other options.โฃ
โฃ
If the runnerโ€™s trots ๐Ÿ’ฉ are part of your running schedule click the link in my bio to see me and we can work out a plan for you ๐Ÿƒโ€โ™€๏ธ
๐Ÿ’•๐Ÿ’• My favourite pink smoothie using dragon ๐Ÿ’•๐Ÿ’•

My favourite pink smoothie using dragon fruit (pitaya) powder. The powder holds some nutritional benefits however Iโ€™m not a โ€œsuperfoodโ€ promoter but I do love the amazing colour - something feels awesome about drinking a pink smoothie ๐Ÿ˜‰

This one has banana, cherry, dragon fruit powder, VIVO vegan protein and coconut water ๐ŸŒฑ

ps vegetables are my favourite superfoods ๐Ÿฅฆ๐Ÿฅ‘๐Ÿ†๐Ÿซ‘๐Ÿฅ•
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? ๐Ÿค” 

Some examples of this are below.

๐Ÿฉธ 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.

๐ŸฉธStrenuous 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.

๐ŸฉธTiming - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

๐ŸฉธFasting - 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. Iโ€™m talking water for hydration, avoid caffeine ๐Ÿ˜‰

๐ŸŒฑGeneral 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 ๐Ÿ˜ Add some potato and this is my food heaven ๐Ÿ˜
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