What are the opening hours?

Monday 8:30am - 5:30pm Tuesday 8:30am - 5:30pm Wednesday 9am - 5:30pm Saturday 8:30am - 4pm

Dog Watch Nutrition

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Bolwarra Heights, NSW
Dog Watch Nutrition

Accredited Nutritionist based in the Maitland and the Hunter. Catch me in clinic at ResMed Newcastle as a Sleep Coach or give me a call to make a time to meet.

I'm Sarah, an accredited Nutritionist the owner and operator of Dog Watch Nutrition. I'm located in Bolwarra Heights in the Hunter Valley. I provide dietary advice and support as a sleep coach for shift workers. Whether you're a nurse, doctor, miner, truck driver, firefighter or security guard, I'm here to assist your nutritional and sleeping needs. My clients are all over the Hunter Valley. Wheth

er you're from Cessnock, Maitland, Newcastle, Dungog, Rutherford, Thornton, Singleton or anywhere in between, I'm here to help. I also provide pathology testing and nutrition plans for individuals. So, if you need a Nutritionist, Sleep Coach, or are just looking for a holistic approach to your health and wellbeing, please reach out.

04/01/2024

While caffeine can provide a morning boost, excessive consumption can impact your body's functioning long-term.

It's a natural stimulant that helps with occasional wakefulness. Still, I recommend limiting coffee intake to one cup per day, with the second cup at least 6 hours before bedtime.

Excessive caffeine use can result in sleeplessness, apprehension, migraines, nausea, and irregular heartbeats. It's not a reliable solution for extended periods, especially when dealing with disrupted sleep cycles from shift work.

Contact Dog Watch Nutrition for alternative options.

31/12/2023

Happy New Year! Dog Watch Nutrition wishes you a year filled with success, fun and time with your loved ones. Bring on fresh beginnings!

25/12/2023

Merry Christmas and Happy Holidays from Dog Watch Nutrition! For those celebrating, I hope this day brings joyful laughter, food comas, afternoon naps and, most importantly, quality time with your family!

23/11/2023

I appreciate your review and thank you for choosing Dog Watch Nutrition for your needs.

16/11/2023

Staying hydrated is key when working long shifts, and increasing your water intake can help manage fatigue. Tea and coffee are alright in moderation but limit yourself to two coffees a night and avoid all caffeine six hours before bed. Herbal teas like mint and ginger are great throughout your shift, and fruit-infused water is a tasty way to stay hydrated.

Avoid sugary drinks from the vending machine and opt for a kombucha or fruit smoothie instead. And when it's time to wind down after your shift, choose a non- alcoholic beverage like sparkling grape juice or chamomile tea.

Stay healthy and hydrated with these drink tips during night shifts.

09/11/2023

Are you struggling with what to eat during your shift work? Here are some tips!

Focus on snacks high in protein, like hummus with carrots, nuts and seeds or Greek yogurt with fruit. For your main meals, include lean protein, whole grain carbohydrates, and plenty of salad and vegetables. Don't forget about healthy fats, such as salmon, avocado, olive oil, and olives, as they support different body functions. Remember, moderation is key!

Let Dog Watch Nutrition help you optimise your nutrition for better health and performance at work.

26/10/2023

Are you struggling with what and when to eat when working shifts? Here's a tip:

Eat your main meal before your shift and have smaller meals or snacks if required during the night. Ideally, your body is in fasting mode, so if you can avoid eating between 12am-6am.

For a light meal or snack, try to eat at least 2 hours before bedtime to avoid going to bed on a full stomach. Remember to eat every 3-4 hours if you are hungry and listen to your body's hunger signs.

The food you eat should be used to give you energy and nutrients, not to keep you awake. Don't forget to be mindful of why you are eating and avoid eating out of boredom.

Contact us to learn more about optimising your diet for shift work.

12/10/2023

Did you know our biological clock controls our sleep-wake cycle, called the circadian rhythm?

This process is crucial in sending signals to our body systems when it's time to sleep and wake up. The Suprachiasmatic Nucleus in the brain plays a vital role in regulating our circadian rhythm. Factors like brightness, darkness, hormones, genetics, and medications can affect our circadian rhythm changes.

For instance, our body temperature drops in the evening, promoting sleepiness, and rises again in the morning, signalling wakefulness. Understanding your body's circadian rhythm can help improve your sleep quality.

Get your circadian rhythm tested with Dog Watch Nutrition's pathology testing and experience a restful sleep!

28/09/2023

Food prepping and planning your meals in advance is key to maintaining a balanced diet while working rotating shifts 😴💤. Pack healthy snacks, prepare meals with lots of veggies and lean proteins. And don't forget to plan your fasting periods too. Having meals and beverages prepared for your shift is essential for managing fatigue

19/09/2023

Do you work night shifts? ☀️🌙 I can help you stay healthy and energized even while working the late-night hours! DM me to find out more about a nutrition consultation where I specialized in chrononutrition and night shift meals. Let's tackle that shift work life together! 🥑🍏

17/09/2023

You can sleep better, feel refreshed and rejuvenated. I love providing guidance and solutions to improve sleep habits and CPAP therapy adherence. Book in to see me at Bolwarra Heights for CPAP support. I'm here to help you Upper Hunter.

14/09/2023

Here at Dog Watch Nutrition, I strive to provide the best service possible, and I'm thrilled that I was able to make your experience a great one. It was our pleasure serving you. Thank you again!

03/09/2023

Today I want to express my appreciation to all the amazing Dads. Happy Father’s Day from Dog Watch Nutrition!

24/08/2023

Did you know that sleep can be broken down into stages? Understanding the different stages can help you optimise your sleep and overall health.

Stage 1 is the dosing off stage, while
Stage 2 sees your bodily functions slowing down.
Stages 3 and 4 are the Non-Rapid Eye Movement (NREM) stage, where deep sleep occurs, the immune system is activated, and brain function is optimised.
Finally, stage 5 is Rapid Eye Movement (REM) sleep, where dream states occur.

Optimising your sleep can benefit your physical and mental health. Interested in learning more?

Contact Dog Watch Nutrition for personalised support.

15/08/2023

Did you know that certain nutrients can support better sleep? Incorporating foods & nutritional supplements rich in magnesium, tryptophan, and melatonin inducing nutraceuticals like Herbatonin into your daily routine to enhance your sleep quality. Contact me to find more about supplementation for a better sleep.

10/08/2023

Sleep is crucial for our overall health and well-being, but did you know that exposure to blue light from electronic devices and fluorescent lights can disrupt your sleep- wake cycle?

To support a better night's sleep, try powering down your technology 1-2 hours before bed and opting for dim, warm light from lamps. Signals from the optic nerve can dictate the timing of circadian rhythms, and blue light has been shown to stimulate wakefulness, while low, warm light signals darkness and sleepiness.

By reducing exposure to blue light before bedtime, you may improve the amount of time your body spends in NREM and REM sleep.

03/08/2023

Sleep deprivation can have serious health consequences. If you're struggling with sleep while working night shifts, don't wait! Book a consultation with me and I will work with your other healthcare practitioners for personalized advice. We can explore strategies to optimize your sleep health and maintain a nutritious diet.

# sleepcoach

30/07/2023

Did you know that certain foods can promote better sleep after a night shift? Try incorporating foods rich in tryptophan, such as turkey, eggs, and nuts, into your meals.

Address

3 Tocal Road
Bolwarra Heights, NSW
2320

Opening Hours

Monday	8:30am - 5:30pm
Tuesday	8:30am - 5:30pm
Wednesday	9am - 5:30pm
Saturday	8:30am - 4pm

Telephone

+61409018132

Website

https://dogwatchnutrition.com/

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