http://www.nourishwithallira.com/

Nourish with Allira, 19 King George Street, Cohuna (2025)

05/01/2023

Resolutions tend to last a week when you’re relying on your own motivation to make a positive change - combine the epic trio of tailored dietary advice, an exercise plan & gym membership to prioritise your health in 2023!

Contact Cohuna Health Balance for more info - 5456 2167 🏃🏼‍♀️🍉🏋🏼

21/11/2022

The anticipation of visiting a healthcare professional can be a daunting experience.. and it seems dietitians come off as one of the scariest! (I don't know why, we're great people! 😂)
Some of the top myths cleared up to settle your nerves about your next appointment with your local dietitian!

I'm currently taking appointments every fortnight (Tuesday), working within the space at Cohuna Health Balance

Call or book online to chat all things food & health 🍉🍕🥑🧀
☎️ 03) 5456 2167
💻 www.cohunahealthbalance.com.au

24/05/2022

This week is recognised as 'Food Allergy Week'. Awareness of different food allergies, and how to spot a reaction, is crucial to prevent a potentially fatal reaction, especially as the number of individuals with allergies grows.

⚠️ Australia has one of the highest rates of food allergy in the world - 1 in 10 children develop an allergy before their first birthday!
⚠️ Managing severe allergies doesn’t stop when
you grow up. Individuals in their teens and 20’s are at the greatest risk of an allergic reaction.
⚠️ Over half a million Aussies have a diagnosed food allergy and research shows this number is growing.
⚠️ Whilst 90% of food allergic reactions are caused by 10 foods, there are more than 170 foods known to be triggers.

The top 10 foods that trigger allergic reactions are:
• peanuts
• treenuts (e.g. almonds, walnuts, cashews)
• egg
• cow’s milk
• sesame
• fish
• shellfish (e.g. oysters, prawns)
• soy
• wheat
• lupin

Being diagnosed with a food allergy can be daunting, for both you and your family. However, a qualified dietitian can help you navigate a personalised allergen-free diet!
Get in touch if you need some guidance around choosing nutritious foods that meet yours, or your families dietary requirements.

Call 0408 856 874 or book online 🍉

24/05/2022

We’ve all heard a relative reminisce on the days when milk cost only cents, but for the younger generations we’ve, well at least I have, been watching the block of Cadbury chocolate shrink, but the price go up every time!

I think we’ve all noticed changes in our food supply of late - less of it & a price jump to make you look twice!
Unfortunately I don’t see it improving much anytime soon, so being smarter about the way you shop & live can get you a long way!

🔅 Buy things in bulk or on special - flick through the weekly catalogue and use this as a guide to plan meals. Stock up on items you use frequently while they’re at a good price!
🔅 Buy fresh produce that is in season - when fruit & veg are out of season they tend to have a price that reflects the lack of availability and food miles they’ve travelled to be on our shelves!
🔅 Opt for some frozen fruit & vegetables - they last much longer than fresh & don’t lack nutritional value!
🔅 Try out some new recipes that are meat free! Australian meat has had price increases, so try out different protein sources (canned beans, legumes, eggs) to create a tasty meal without breaking the bank! Canned tuna is also an affordable lean protein.
🔅 Meal planning - pick your meals for the week & only buy what you need! It saves on food waste and constant trips to the supermarket & buying unnecessary things! (yes, we all go in for one thing and leave with our hands full!!)
🔅 Is it something you eat often? Could you grow it yourself? There’s plenty of vegetables that are ready to be planted now! (carrots, chives, garlic, coriander, lettuce, onion, parsley, radish, peas…)
Herb gardens look great & there’s nothing better than adding your own herbs to your cooking!
🔅 Despite it getting colder outside, opt to trade the car in for a bike, or walking, if you can! Not only a great way to get in some daily exercise and improve mental wellbeing, but help reduce you fuel costs!

I think we’ve all had to tighten the purse strings with the increased cost of living, but being a bit smarter about the way we cook, shop & live could see our money stretch a little further. 💸

31/03/2022

Time for the low down on the humble, but easily accessorised avo 🥑
I'm not sure how many tuned into Sunrise this morning, but I heard along the grapevine that they were promoting new studies that have found eating an avocado per week will reduce your risk of heart disease..

While an avo does contain some of our much needed unsaturated fats (a healthier source of dietary fat), there is a lot more to factor in when it comes to our risk of developing heart problems, and it seems to be a topic on many minds of late.

Some of the common risk factors to look out for are -
❣️ Genetics - family history, age, ethnicity - these unfortunately cannot be changed, but it is good to be aware.
❣️ Unhealthy diet - diet high in fat, salt or processed foods can lead to heart disease.
❣️ Unhealthy weight - being overweight can lead to numerous preventable health problems, and heart disease is one.
❣️ High Blood Pressure
❣️ High Cholesterol
❣️ Diabetes
❣️ Alcohol
❣️ Smoking
❣️ Lack of Physical Activity

The more risk factors you have, the higher your chance of developing heart disease, and consequently, suffering a stroke or heart attack.

Preventing heart disease starts with knowing your risk factors and making positive lifestyle changes to lower your risk.

Most heart attacks and strokes can be prevented with healthy choices.
As much as I love avocado, throwing in a few more slices of avo on toast unfortunately won't change the outcome if we don't take our whole lifestyle into consideration.

If you're wanting to discuss how to feed your heart, or have some of these risk factors, get in touch! 😍

📞 0408 856 874 | 💻 www.nourishwithallira.com

27/03/2022

Dietitians Week (21-27 March) is coming to an end & the focus this year was all about raising awareness for how . ✨
Dietitians help us understand ourselves better. Because there’s no one-size-fits-all approach to our health, dietitians can improve our lives in many ways.
They are qualified to help you:
- Manage symptoms and thrive in life, despite your health condition
- Build yummy balanced lunchboxes for the whole family
- Enjoy mealtimes despite your food allergy or intolerance
- Assist a healthy recovery following a surgery or hospital admission
- Find creative ways to manage fussy eaters (your kids will learn to love their veggies)
- Maintain a positive life journey with food and health
These are only a few of the many ways dietitians can help.
Just like you would see a GP when sick, or a mechanic when your car breaks down, why not a dietitian when it comes to optimising your food for health and lifestyle?

Make an appointment with your local dietitian (hey there! 👋) & see how we work our magic! ✨

**photo from Dietitians Australia**

24/03/2022

This week has been marked on our calendars as Dietitian's Week & what better opportunity to get a feel for your local dietitian!

As the business name suggests, I'm Allira!
🏡 I was born & raised in Cohuna - left for Melbourne for a couple of years while doing uni, but realised the city is not for me! As my Dad always said, the best part of Melbourne is the drive out!
📚 I completed my Bachelor of Food & Nutrition Sciences and Master of Dietetics at Deakin University in Burwood, totally 4.5 years of studying.
👩‍💻 My passion behind my studies was to increase dietetic services in regional & rural areas, given the lack of accessibility to all allied health, which leads me to where I am today!
🐶 My two furry friends are at the centre of my life. They are full of personality & are well known around town as they deem it absolutely necessary to greet EVERYONE.
☀️ I am an outdoor person & love the sun - I have managed to get an insane watch tan, but it's now past the point of a 'nice tan line' and the watch cannot come off!
🛍 I am known amongst the Cohuna & Koondrook-Barham communities from previous work at Betta Home Living - I done quite a stint lugging around fridges, washing machines & TVs in between school and uni, floating in and out from 2011 to mid 2021.
🍇 As my career revolves around food, I am a serious fruit bat - a kilo of grapes can disappear without a second thought (whoops)! I also, alongside 99% of the population, cannot resist a platter!
I can't stand seafood, the smell alone sends me running!
🩺 I can't deal with blood. I have been known to faint at the sight of gruesome injuries! I feel I've gotten better over the years, but I swear I feel other's pain!
📸 I don't tend to do photos. Sure, I will jump in a group shot here & there, but I never seem to use opportunities to stop & take a pic. Hence why the pic below is of one of my cherubs (no favouritism, the other won’t sit still!!) 😍

I should have just started and ended with 'most likely known as the girl who is dragged around Cohuna by her two dogs everyday' because that would put a face to the name for many! 😂

For all your dietetic/nutrition needs, get in touch & we can pave a way to your prime health!
Send a message or use the below 👇
PH: 0408 856 874
WEB: www.nourishwithallira.com
** I am very accommodating if you need to arrange alternative day of the week **

06/03/2022

'How to lose weight fast' is frequently searched on Google & other search engines, and the popularity of the search leaves open an opportunity for fad diets to enter!
Magazines, social media, the fashion industry & celebrity endorsements have a lot to answer for in terms of our constant desire to follow the latest trends and achieve health results fast.
However, dieting, especially following radical fad diets, does not often produce the results we intend.

🍎 The most popular New Year's resolution is to lose weight or get in shape.
🍎 People following a diet tend to lose 5-10% of their weight initially, however long term, the majority experience weight gain.
🍎 One to two thirds of people who diet regain the weight they lost, plus more!
🍎 Psychologically, deprivation of certain food/s causes the brain to crave it more, and ultimately leads to overeating.
🍎 The majority of people's intake (dieting & not) is based on emotions rather than the biological need to eat.
🍎 Fad diets tend to exclude whole food groups (grains, meat, fat) and are not nutritionally adequate.

Working alongside a dietitian can ensure you still meet nutritional adequacy in your diet, practice sustainable lifestyle changes & get a personalised approach to meet your health goals.

Make this Monday a reset - but ditch the fad diets & instead look to beginning your health journey to a balanced and enjoyable lifestyle! 😍

02/03/2022

It's common after eating to experience some bloating, however to what degree would it be deemed "normal"?

IBS (Irritable Bowel Syndrome) is a disorder of the gastrointestinal tract and is largely under-diagnosed.
Globally, 7-15% of the population are diagnosed with the condition, but there are many more suffering the debilitating symptoms. 😓

The impact of IBS can vary from being mild to severe, and is characterised by abdominal pain, bloating, flatulence and changes in bowel habits (constipation/diarrhoea).
These symptoms tend to be triggered after consumption of particular foods or stress & are relieved following a bowel motion. 💩

The simple resolution would be excluding those particular foods, however it could also potentially be more detrimental in the long run! Our tolerance levels change all the time, so there’s always room to move & rechallenge trigger foods! (with the guidance of a dietitian)
**exclusion is necessary for allergies & coeliac disease**

IBS can cause anxiety around eating & socialising, impacting overall quality of life - if you have noticed changes in the way your body responds to certain foods over the past few months, or have been diagnosed with IBS (or a food intolerance), get in touch to find your happy medium and get back to enjoying life!

> book online - www.nourishwithallira.com
> call/text to make appointment - 0408 856 874

~image by almostanatomical~

24/02/2022

For some, when you hear the word ‘Dietitian’ you automatically think ‘food police’!
To reassure you, this is not the case!
Dietitians use food as medicine to help manage & prevent medical conditions, improve moods & fatigue, and to feel your absolute best!

Nourish with Allira provides a safe environment for open conversation to delve into how your food choices could be influencing your health (and an opportunity to chat!).

To be one of the first through the door, hit the button below or call/text & secure your spot!

*Services are eligible for private health fund & Medicare (by referral) rebates*

20/02/2022

COMING TO COHUNA - MARCH 2022. 🍉🥦🍊

Nourish your body from the inside out and improve overall health & wellbeing with the guidance and support of a Dietitian.

The possibilities are endless as to how a dietitian could optimise your health. Whether it be nutritional knowledge of a diet-related medical condition, achieving a specific health goal or guidance to implement a healthy lifestyle.

Appointments can be made for the first day of trading TUESDAY 1st MARCH, 2022 with the ease of our online booking system, or by getting in touch via email or phone.

☎️ 0408 856 874
📧 allira.wilson@outlook.com
💻 www.nourishwithallira.com

118 King George Street, COHUNA.

Nourish with Allira

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31/03/2022

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