Athene Nutrition

Athene Nutrition Raenika Athene
(BHSc. Nutrigenomics Practitioner.

1:1 online consults, bookings via website.

NutDMed)

Clinical Nutrition & Lifestyle Medicine for digestive health, hormones, metabolism, mood, energy, physical performance, healthy aging and longevity.

🌟🍎 Powerful Pomegranates🍎🌟Thriving in the Mediterranean’s arid heat since ancient times, this resilient fruit symbolizes...
19/08/2024

🌟🍎 Powerful Pomegranates🍎🌟

Thriving in the Mediterranean’s arid heat since ancient times, this resilient fruit symbolizes life and renewal. 🦋

Known as Anaar in Persian texts, and first introduced to Egypt from Syria and Israel around 1600 BCE, pomegranates have long been celebrated for their tart flavoured, vibrant ruby arils, and for their potent health benefits.

Packed with antioxidants, flavonoids, and punicalagin, they’re not just a feast for the eyes but a boost for your health. They reduce inflammation, support heart health, and even enhance gut microbiome health and metabolism. 🩺💪

In Australia, these beauties ripen from March to May. Enjoy their versatile flavour by sprinkling fresh arils over salads and yoghurt, blending the juice into smoothies, or using pomegranate molasses to add a tangy kick to your dishes.

From ancient traditions to modern wellness, this fruit is a timeless symbol of vitality and cultural richness. 🌿✨

Flavonoids: the plant world's all-stars🌿✨ These natural chemicals not only protect the plant from sunburn and pest attac...
16/08/2024

Flavonoids: the plant world's all-stars🌿✨

These natural chemicals not only protect the plant from sunburn and pest attack, and attract pollinators, but they even influence local soil microbes in the ground to ward away competing plants. 🌸🦋

But their magic doesn’t stop in the plant kingdom. Diets rich in flavonoids are linked to amazing health benefits for us too. With thousands of flavonoid types and six main classes—flavones, flavanones, flavanols, flavonols, anthocyanidins, and isoflavones—each offers unique perks:

🌿 Flavones (e.g., luteolin in celery & sage) are antioxidant champs that fight oxidative stress.

🍊 Flavanones (e.g., hesperidin in citrus) boost heart health by reducing inflammation and improving blood vessel function.

🍓 Flavanols (e.g., catechins in berries & green tea) support heart health and mood by influencing neurotransmitters.

🧅 Flavonols (e.g., quercetin in onions) combat infections, act as natural antihistamines, and fight allergies.

🍇 Anthocyanidins (found in red & blue fruits) are powerful antioxidants that enhance metabolic health.

🌱 Isoflavones (e.g., genistein in soy) balance hormones and may protect against certain cancers.

Add a rainbow of flavonoid-rich foods to your diet to boost flavour, colour, and wellness 🌈

🍊 The humble orange, with roots dating back to 2200 BCE, delights us year-round. From winter's Navel Orange to summer's ...
14/08/2024

🍊 The humble orange, with roots dating back to 2200 BCE, delights us year-round. From winter's Navel Orange to summer's Valencia, it's always in season. Packed with Vitamin C, fibre, and antioxidants, oranges boost collagen, aid digestion, and support heart health. They’re also a great source of Folate, Vitamin E, carotenoids, and polyphenols, all essential for overall wellness. Even the zest is beneficial! Cheers to the orange for being a small fruit with big benefits 🌟

🧠✨ Polyphenols are brain health superheroes! Urolithins A & B and hydroxytyrosol fight oxidative stress and reduce infla...
12/08/2024

🧠✨ Polyphenols are brain health superheroes!

Urolithins A & B and hydroxytyrosol fight oxidative stress and reduce inflammation, boosting cognitive function. Caffeic acid and vanillic acid support neurogenesis and protect brain cells. DHPVL and enterolactone enhance mood and cognitive performance, while equol helps maintain brain health.

Enjoy polyphenol-rich foods like berries, green tea, and dark chocolate for a sharper, healthier mind 🍇🍫

12/08/2024

🧠✨ Polyphenols are brain health superheroes! 🌟

Urolithins A & B and hydroxytyrosol fight oxidative stress and reduce inflammation, boosting cognitive function.

Caffeic acid and vanillic acid support neurogenesis and protect brain cells. DHPVL and enterolactone enhance mood and cognitive performance, while equol helps maintain brain health.

Enjoy polyphenol-rich foods like berries, green tea, and dark chocolate for a sharper, healthier mind! 🍇🍫

🌰✨ Walnuts, a classic of the Mediterranean Diet, have been cherished since the Roman Empire. They top the nut charts wit...
12/08/2024

🌰✨ Walnuts, a classic of the Mediterranean Diet, have been cherished since the Roman Empire. They top the nut charts with high polyphenol content, including pedunculagin, which converts to ellagic acid and urolithins for cancer-fighting power.

Rich in phytosterols, γ-tocopherol (Vitamin E), and alpha-linoleic acid (ALA), they boost heart health and reduce cholesterol.

Plus, their prebiotic fibre supports gut health by feeding beneficial bacteria. Packed with essential minerals like calcium and magnesium, walnuts are a nutritional powerhouse and a sustainable choice for the planet.

Try them in a walnut pesto, or spiced granola for a tasty and healthy twist🌍💚

🌿✨ Polyphenols are nature’s powerhouse compounds, defending plants and offering us incredible health benefits. Found in ...
10/08/2024

🌿✨ Polyphenols are nature’s powerhouse compounds, defending plants and offering us incredible health benefits. Found in foods like pomegranate, artichoke, dark chocolate, and herbs - they act as antioxidants, reduce inflammation, and may lower disease risk.

With over 8000 types, they’re split into flavonoids and non-flavonoids. Non-flavonoids include:

Phenolic acids: Like gallic and ellagic acids, found in fruits and nuts, known for their antioxidant and anti-cancer properties.

Hydroxycinnamic acids: Present in apples, artichokes, and carrots, with benefits like antimicrobial and anti-diabetic effects.

Stilbenes: Such as resveratrol in grapes and cocoa, praised for anti-aging and anti-inflammatory properties.

Incorporating these into your diet—think colourful berries, refreshing green tea, and crunchy walnuts—can support good health and a vibrant, well balanced lifestyle.🌟🍇🍵

10/08/2024

🍇 The Mediterranean diet offers a rich blend of flavours and a legacy of health.

Less of a diet, and really more of a love affair with food, it serves as a balanced and pleasurable way of eating.

The Mediterranean Diet emphasizes fresh, seasonal ingredients, with a focus on plant-based foods, whole grains, and healthy fats like olive oil. Beyond food, the lifestyle promotes physical activity, nature, and social connections.

In essence, the Mediterranean Diet is more than just a set of dietary guidelines; it is a holistic approach to living well.

It invites us to reconnect with the simple pleasures of life—good food, good company, and a respect for the natural rhythms of the earth.

By embracing these principles, we not only nourish our bodies but also our minds and spirits, paving the way for a healthier, happier future. 🌿

🌿✨ Extra Virgin Olive Oil (EVOO) is the true gem of the Mediterranean Diet and a secret to longevity in the "blue zones"...
09/08/2024

🌿✨ Extra Virgin Olive Oil (EVOO) is the true gem of the Mediterranean Diet and a secret to longevity in the "blue zones" 🌍💚

EVOO's monounsaturated fatty acids and polyphenols offer anti-inflammatory, heart-protective, and gut-boosting benefits, while hydroxytyrosol supports brain health and antioxidant capacity.

To pick the best EVOO:

1️⃣ Choose early harvest oils with a recent harvest date (Australian harvest: April-July).
2️⃣ Store in a dark glass bottle, in a cool place, and use within a month of opening.
3️⃣ Look for PDO or PGI certifications for top quality.

Taste test for a fresh, grassy aroma and a hint of pepper—signs of high polyphenol content. 🌿

Embrace EVOO as part of a balanced diet with fruits, veggies, and whole grains💚

09/08/2024

🔄Curious about liver detoxification? It’s a 3-phase process influenced by your genes and diet!

1️⃣ Phase 1: Oxidation & Reduction 🌿
Goal: Transform toxins into more water-soluble forms.
Genes Involved: CYP1A1, CYP1A2, CYP1B1, CYP3A4, CYP2A6, CYP2B6, CYP2C9, CYP2C19, CYP2D6, CYP3A5, FMO3, ALDH2.
General Support:
• Vitamins: B vitamins (B1,B2, B6, B12), Vitamin A, Vitamin C
• Minerals: Magnesium, Zinc, Copper, Iron
• Other nutrients: Omega-3 PUFAs
• Foods: Citrus fruits, leafy greens, nuts, seeds, wholegrains, oily fish.

2️⃣ Phase 2: Conjugation 💧
Goal: Neutralise toxins for easier elimination.
Genes Involved: NAT2, PEMT, SOD2, GSTP1, UGT1A1, UGT2B7, UGT2B4, GSTM1, GSTT1, NQO1.
General Support:
• Vitamins: B Vitamins (B6, B9, B12), Vitamin A, Vitamin E,
• Minerals: Copper, Magnesium, Selenium, Sulphur (from sulphur-rich foods), Zinc
• Other nutrients: Choline, Glutathione
• Foods: Garlic, cruciferous vegetables, orange vegetables, leafy greens, beans, and legumes.

3️⃣ Phase 3: Excretion 🚽
Goal: Eliminate toxins from your body.
Genes Involved: FUT2, ABCB1, ABCC2, ABCC3, SLCO1B1, SLCO1B3, MATE1, MATE2-K, OATP1A2, OATP1B1.
General Support:
• Vitamins: B Vitamins (B9, B12) Vitamin C, Vitamin E,
• Minerals: Magnesium, Selenium,
• Other nutrients: Omega-3 PUFAs, Prebiotics, Probiotics, Fibre, Glutathione
• Foods: Hydrating fruits, vegetables, legumes, whole grains, oily fish, walnuts, h**p seed, flax seed, chia seeds, natural yoghurt, kefir, and unpasteurized fermented vegetables.

🌟 Why It Matters: Detoxification helps remove environmental toxins and manage endogenous hormones. Genetic variations may impact how efficiently these processes work.

Before starting any supplementation regime, it’s crucial to consult with your primary healthcare provider to consider your overall health status, existing health conditions, and current medications.

Additionally, seek guidance from a qualified clinical nutritionist who can help you tailor nutrient recommendations to your specific needs and genetic profile, for a more effective approach to supporting your detoxification process. 💪

🔄Curious about liver detoxification? It’s a 3-phase process influenced by your genes and diet:1️⃣ Phase 1: Oxidation & R...
09/08/2024

🔄Curious about liver detoxification? It’s a 3-phase process influenced by your genes and diet:

1️⃣ Phase 1: Oxidation & Reduction🌿
Goal: Transform toxins into more water-soluble forms.
Genes Involved: CYP1A1, CYP1A2, CYP1B1, CYP3A4, CYP2A6, CYP2B6, CYP2C9, CYP2C19, CYP2D6, CYP3A5, FMO3, ALDH2.
General Support:
• Vitamins: B vitamins (B1,B2, B6, B12), Vitamin A, Vitamin C
• Minerals: Magnesium, Zinc, Copper, Iron
• Other nutrients: Omega-3 PUFAs
• Foods: Citrus fruits, leafy greens, nuts, seeds, wholegrains, oily fish.

2️⃣ Phase 2: Conjugation 💧
Goal: Neutralise toxins for easier elimination.
Genes Involved: NAT2, PEMT, SOD2, GSTP1, UGT1A1, UGT2B7, UGT2B4, GSTM1, GSTT1, NQO1.
General Support:
• Vitamins: B Vitamins (B6, B9, B12), Vitamin A, Vitamin E,
• Minerals: Copper, Magnesium, Selenium, Sulphur (from sulphur-rich foods), Zinc
• Other nutrients: Choline, Glutathione
• Foods: Garlic, cruciferous vegetables, orange vegetables, leafy greens, beans, and legumes.

3️⃣ Phase 3: Excretion 🚽
Goal: Eliminate toxins from your body.
Genes Involved: FUT2, ABCB1, ABCC2, ABCC3, SLCO1B1, SLCO1B3, MATE1, MATE2-K, OATP1A2, OATP1B1.
General Support:
• Vitamins: B Vitamins (B9, B12) Vitamin C, Vitamin E,
• Minerals: Magnesium, Selenium,
• Other nutrients: Omega-3 PUFAs, Prebiotics, Probiotics, Fibre, Glutathione
• Foods: Hydrating fruits, vegetables, legumes, whole grains, oily fish, walnuts, h**p seed, flax seed, chia seeds, natural yoghurt, kefir, and unpasteurized fermented vegetables.

🌟 Why It Matters: Detoxification helps remove environmental toxins and manage endogenous hormones. Genetic variations may impact how efficiently these processes work.

Before starting any supplementation regime, it’s crucial to consult with your primary healthcare provider to consider your overall health status, existing health conditions, and current medications.

Additionally, seek guidance from a qualified clinical nutritionist who can help you tailor nutrient recommendations to your specific needs and genetic profile, for a more effective approach to supporting your detoxification process. 🔄✨

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