Tessa Cowley, Naturopath, Nutritionist and Herbalist

13/02/2026

Bone health and protein intake

Calcium is often a go to for ensuring adequate bone density in the elderly. Which yes it is, however it is a part of a whole matrix which makes up bones.

There are many nutrients that are often overlooked. More posts exploring these to follow.

Up 1st is...... Protein

Protein is well know for building muscle, with all the protein powders out there it's a wonder why!?

It's not as well known that protein intake has a direct link to bone strength and flexibility (super important for preventing fractures) Hard bones don't handle strong impact well, like a fall, which is common in older age.

Protein make up around 50% of bone volume in the form of collagen. This is the framework which calcium and other minerals adhere too.

A greater intake of protein increases the absorption of calcium in your intestines.

The intake of protein stimulates the production of Insulin-like Growth Factor (IG-F 1). IGF-1 is a hormone (signaling molecule) that promotes bone formation and reduces bone break down.

It is important that protein is taken with adequate calcium to get the above benefits to bone health.

As we age our stomach acid production declines, which can in turn reduce appetite. Low stomach acid makes it hard to break down foods.

Protein is also required for stomach acid production and a low intake (less than .8g/kg of body weight per day) can cause reduced stomach acid. So it's a continuing cycle, low stomach acid, poor digestion, low protein intake which contributes to low stomach acid.

Calcium is apart of the picture, not the whole picture. Food and supplements are only going to help if you're absorbing them.

How much protein are you having per day?
I aim for 1.5g/kg of body weight.

Photo credit: Kelvin Shelwell

A few yummy vegetarian sources of protein are in the picture, including edamame and almonds. A variety of protein sources help boost your intake.

26/12/2025

What do you do on boxing day? Save those chicken caucuses and make stock of course. It's certainly cold enough to have the stove running for hours. Waste not, want not.

I'm adding what ever we have in the fridge that needs using up.
That includes, celery, carrot tops, ginger, spring onion, leek, half a bunch of old coriander and parsley. A healing meal for another day

26/10/2025

Oi who else family if full of phlegm? The combo of springtime allergens, wind and change of season makes us more prone to congestion. There are some foods that aid in it's breakdown and clearance. Here's a handy chart to keep on hand for when that phlegm takes a while to clear. Here's to breathing easier.

15/09/2025

Recipe testing

https://vancouverwithlove.com/savoury-vegan-muffins/

I'm introducing eggs to my not so little one, I omitted 1 flax egg for a real egg.

I reduced the amount of refined gf flour and replaced with just under 3/4 cup of almond meal and 1 tablespoon of coconut flour.

I chose finely grated zuchinni as mr 5 is still fussy with other veg. Next time I'll try to add a little roasted red capsicum.

For taste I added in some smoked paprika and some garlic chives im growing ontop of the other ingredients.

I'll update if they get the tick from master 5.

UPDATE: It was a hit.......for today! Lol

These savoury vegan muffins are easy to make and naturally gluten free. They're great as a savoury breakfast, snack or packed lunch.

10/09/2025

Postpartumn haemorrhoids and bleeding gums.

Increasing your daily vitamin C intake can significantly improve these conditions.

Vitamin C is required for healthy tissue formation (not the kind you blow your nose on), maintain healthy blood vessels and overall healing.

Simple ways to increase your vitamin c intake.
Have a fresh bunch of parsley in the fridge or growing in the garden. Eat a handful each day.

Pair your parsley with a nice amount of lemon juice. A great way to do this is to make tabbouleh.

Enjoy 1 cup of berries each day, i always ha e frozen ones on hand.

Image below- homemade tabbouleh

09/09/2025

Recipe testing today- goal to incorporate more plants into a day in a way my master 5 will enjoy.

Beetroot brownies were a hit.
I reduced the sugar by 1/2.
I used noshu dark chocolate nibs- 60grams instead of 120gm.
Opted for almond milk over oat.
I added an extra 40g of coconut oil.
As Cacao is quite energising due to theobromine content, which is similar to caffeine, I reduced the amount and subbed in carob powder. Carob is naturally sweet and less bitter. You can play around with ratios.

Beetroot fact file- beetroot naturally raises nitric oxide in the body. This compound is great for relaxing blood vessels, therefore enhances blood flow to muscles. A great pre-workout option.

Beetroot is a great source of fiber, support liver and blood health.

Chocolate Beetroot Brownies (vegan and gluten-free) https://share.google/4XzeTwxdBJWsVp1Ch

28/08/2025

Top causes of low stomach acid.

*Chronic stress
* Nutrient deficiencies- zinc and B group vitamins, especially B12
* Low protein intake

I personally have had low iron for years, with my iron and iron stores (ferritin) being especially low post-partum. The game changer to boost my levels has been taking activated -B vitamins and stress management, this includes exploring underlying beliefs which had been driving my stress response on a daily basis.

So taking more iron or an iron infusion is often not the answer.

28/08/2025

Good gut function = optimal nutrient absorption.

Signs of poor digestion:

* Bloating
* Gas
*Burping
*Irregular bowel habbits- diarrhoea, constipation
* Reflux
*Gut pain
* Nausea

Signs of low stomach acid

*Undigested food in poo 💩 (can also be caused by not chewing your food properly).
* Feeling full quickly
* Reflux
* B12 and iron deficiencies are common when there is low stomach acid.

Correcting the above are crucial when you have low iron.

I'll explore causes for low stomach acid next.

25/08/2025

Do you constantly have low iron levels?
For absorption and utilization iron needs:

* Stomach acid
* The nutrients - Vitamin A, vitamin C and the mineral copper.

Inhibitors of iron absorption include:
Phytate, a compound present in plant-based diets and polyphenols found in some herbal teas, black tea, coffee, wine, legumes and cereals.
The above inhibit non-heme iron (plant based) iron absorption.
Calcium inhibits both heme (meat) iron and non-heme.

Consuming vitamin C rich foods with iron rich meals can reduce the impact of the above by binding with iron in the stomach and making it more readily available to be absorbed in the small intestine.

Follow for more tips on understanding iron

19/08/2025

04/08/2025

These Protein Bagels are dairy-free, egg-free, yeast-free bagels loaded with over 15g of natural protein, packed with fiber, healthy fats, and minerals.

01/08/2025

🥪 Let’s talk about ham — and why it’s not as harmless as it looks in your kid’s lunchbox.

Yep, I’ve fallen into the ham trap too. It’s easy, salty, and they’ll actually eat it. But here’s the truth…

⚠️ Ham is classified as a Group 1 carcinogen by the WHO.
That means there’s strong evidence it can cause cancer — especially colorectal cancer.

It’s not the pork itself — it’s the way it’s processed:

❌ Nitrates and nitrites → turn into cancer-causing nitrosamines
❌ Smoking + curing → create inflammatory compounds
❌ Preservatives and salt → irritate the gut and immune system

So what do we use instead?

✅ Grilled or shredded chicken
✅ Hard-boiled eggs or egg muffins
✅ Mini meatballs or homemade rissoles
✅ Hummus + veggie sticks
✅ Bean or lentil patties
✅ Leftover roast meat
✅ Nut/seed butter (if school-friendly)

We don’t need to be perfect — but these little swaps can make a big difference.

👩‍🍳 I’m rebuilding better lunchboxes at my place. The ham’s out — the real food’s in.