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http://www.tessarickardnutritionist.com/

Tessa Rickard Nutritionist, Frankston (2025)

23/12/2024

I’ve been slowly updating my YouTube channel with more vlog versions of my blogs for those auditory or visual learners.

I’ve even got a video on the best bread for Hashimoto’s which is rather specific 🤪

Hit follow so you don’t miss any. I’ll be adding another bulk lot in early Jan.

25/06/2024

Look, I have no intention of getting between you and cheese. But I've had this question so many times I knew it was time to write a blog on this topic.

Dairy in Hashi's, yay or nay?

The blog covers everything from...

🧂 Red flags to look out for
🧂 Different types of dairy intolerance
🧂 How your racial background may be relevant
🧂 Why dairy can be problematic for some with autoimmunity
🧂 Plus there's a breakdown of A1 and A2 milk proteins that could really help clear things up for you
🧂 Instructions on how to do an elimination and reintroduction of different dairy products to see if and what you might tolerate

Yeah, it's a detailed one. Although I felt like I could write three more on the topic.

It's also not and black and white topic because you might find that some forms of dairy in specific doses are ok while others aren't. It's very much an individual response and something you need to explore and discover for yourself.

I hope this helps!

Share your thoughts below.

28/05/2024

Well this took six months longer than I expected but here it is, the latest blog, a deep dive into drinking with Hashimoto’s as promised back in errr *cough December *cough

If you have Hashimoto's disease and are dissatisfied with your symptoms, weight gain, fatigue etc and you regularly drink alcohol then this bog post is for you.

There is even a very long overdue newsletter going out today too. It’s all happening! If you want to get on my fortnightly newsletter list shoot me a DM with your email.

Sorry I disappeared for a while there. I’ve had some personal circumstances which have meant I need to step back from clinical practice to take care of my family.

I trust you all understand 🥰

16/02/2024

Blood sugar regulation - it should be taught in schools because it's a heck of a lot more relevant to the human experience than knowing what a conjunction is or the Pythagorean theorem.

If you get this right you can feel sensational, even with a Hashimoto's or Hypothyroidism diagnosis.

It really is crucial and forms the crux of what I teach my clients. This isn't some diet you do for a while, it's a knowledge and skillset that once perfected you can keep up for the rest of your life - which will probably be longer, less moody & more energised - just saying!

It is THE key to releasing excess weight and keeping it off.

At it's core its very simple and can be applied to any cuisine or budget.

There are several factors that will affect blood sugar but the most important start you can make is to ensure breakfast, lunch & dinner all feature...

🔥 A palm sized serve of protein
🔥 Vegetables
🔥 At least one tbs of oil (extra virgin olive oil is king)
🔥 Complex carbs such as fruit, low glycemic load bread, potato etc.

The amount of complex carbohydrates will vary according to your size, metabolic rate, activity level and even sometimes where you are at in your menstrual cycle as will your overall portions sizes.

Once you've nailed this 👆 you can finesse the other details.

Do you know about blood sugar regulation? Do you get it? Hit me with your questions

14/02/2024

16 weeks, 20 kg and a total food relationship transformation for this Hashi's toddler Mama 🎉

Amy goes on to say…

"I learnt to approach meal times differently, using nice crockery and setting the food environment to be aesthetically pleasing increased my enjoyment of meals and made meal times joyful. I couldn’t believe how using my Nana’s old china sparked so much joy and made what I ate feel like such a treat, total mind shift! I banished all Tupperware and ensured I always ate from real crockery to remove any gloomy feelings about my food. I’m able to actually keep up with my toddler now and be so much for involved and not feel like I need to lie down with exhaustion! I have so much improved stamina and fitness and don’t feel exhausted from exercise or basic housework."

My work here is done 🥰

I’m not taking any clients at the moment due to personal circumstances but I’m working on putting all the goodies I teach clients like Amy into a handy little package for anyone currently missing out. If you want first dibs then DM me your email and I'll make sure you get it first.

05/02/2024

It's getting hot!

Well not today - right now it's 20 where I live - but yesterday was a scorcher!
⁠
If you are tired, foggy, dry, achey and you know you aren't drinking enough water then hydration is the first port of call in your health journey.⁠

It's one of the best returns on investment you can make. That and getting 8 hours sleep.
⁠
How do I know if I'm not getting enough?⁠
⁠
- Dark urine⁠
- Thirst⁠
- Hunger without cause⁠
- Frequent headaches⁠
- Constipation ⁠
- Poor cognition⁠
- Dizziness⁠
- Infrequent urination⁠
- Dark circles under your eyes⁠
- Dry mouth⁠
- Dry Skin
⁠
How much should I be drinking then?⁠
⁠
Let's do some maths. Multiply your weight in kg by 35 to find out how many millilitres of fluid your body needs daily. Eg. 60kg X 35ml = 2100ml or 2.1litres daily. ⁠
⁠
If you sweat, drink alcohol, consume more than a couple of caffeinated drinks per day or are breastfeeding then that need will increase. ⁠
⁠
Hot or iced herbal tea counts toward your fluid intake if you aren't a fan of plain water. You can also add some fruit & herbs to your drink bottle to fancy it up a little. Basil & watermelon are my favourite. ⁠
⁠
If you want to feel more alive then get hydrating!⁠
⁠
How do you keep track of your water?⁠

I have a one litre bottle and I simply ensure I've had two of them and at least two cups of hot or iced herbal tea. Once I add the water I use to take supplements I've surpassed my minimum fluid intake which is not a bad thing in summer.

31/01/2024

No tin foil hats necessary!

This seems to be a sticking point for many Hashi's sufferers. In their minds life without wheat seems like an insufferable reality and unnecessary burden.

I’m here to tell you that it’s 1000% worth the effort and that like all hard things, eventually you get so used to it that it doesn’t feel hard anymore.

If you're battling with Hashi's weight gain and inflammation then this may be the one change that makes the most difference for you.

I’ll freely admit that I has been so long for me that I find it hard to step back into that fearful mind space so....

Can you help me?

Let me know what your biggest reservations are about taking the plunge and committing to a gluten free lifestyle for your thyroid health. What do you need to know to make it easier?

05/01/2024

My top post of 2023 - you guys love the humour and seeing the funny side of hypothyroidism reality. Noted!

A little thyroid funny for you.

Hands up if you can relate? 🤚

Even though it makes us who understand this reality all too well giggle, it's also kind of maddening because too many women go undiagnosed for too long.

In part this is because in Australia Medicare will only cover a few thyroid tests which like the tip of the iceberg, don’t tell the full picture and can mean the patient’s symptoms get dismissed. So although it stings, it's worth paying for a FULL thyroid panel to properly investigate your thyroid function.

It’s also due to outdated lab ranges that fail symptomatic woman who need help but are not in the more serious stages of thyroid disease yet.

Not cool!

In other news I am recovering very well and almost back to my usual work load. Thank you so much for the lovely messages and 'get well soon's.

If you missed the memo it's no biggie,
I just got really, really sick with a random infection. Check out my last post if you're curious.

04/01/2024

Top posts of 2023 number two!

2/ How crucial blood sugar regulation is for battling symptoms

I knew what I ate mattered of course, I was studying Nutritional Medicine and ate a really good diet if-you-don’t-mind-thank-you-very-much! 90% of my daily eating was whole foods, made from scratch, lots of veggies and much of it was organic.

BUT, my blood sugar still wasn’t regulated, I wasn’t addressing meal timing, portion sizes, macronutrient balancing and ensuring I was getting enough protein, healthy fats and complex carbs daily.

My coffee habits and addiction to busy-ness was keeping my stress hormones & insulin high.

There was also enough inflammatory foods creeping in to keep me trapped on the disregulated blood sugar rollercoaster day after day. I wanted off but I couldn’t find the release switch and truth be told, I wasn’t equipped with the knowledge to recognise what it was anyway.

Wasn’t poor blood sugar regulation only relevant to those with diabetes? How wrong I was.

If I had understood how crucial blood sugar regulation was for lowering inflammation and shifting stubborn Hashimoto’s weight, exhaustion, brain fog, poor sleep, haywire hormones and my skin I wouldn’t have suffered all those years. It turns out eating ‘healthy’ foods was not enough.

If, like me back then, you wouldn’t know where to start when it comes to blood sugar regulation, I have a free nifty resource that makes it all extremely simple and easy to follow. You can download it here. Oh how I wish I had a resource like this when I was first diagnosed with Hashimoto’s disease!

03/01/2024

Top posts of 2023 number 3!

The women I see always tick more than 2 or 3 of these. A family history of autoimmunity and thyroid disease is common but not always present. This comes down to way more than your genes. They set the scene but it’s usually one or more hormonal or environmental triggers that tip women over the edge.

The three most common I see in clinic are the four G’s:

⛳️Genetics
⛳️Glandular fever &/or other viral infections
⛳️Grief/trauma
⛳️Gut infections & Intestinal Permeability

Hormonal events like pregnancy, childbirth, menopause are also a given and very often play a part.

Personally I can relate to viral infections, mould exposure, GI infections, genetics, chronic stress, nutrient deficiencies, trauma & intestinal permeability.

That’s 8 in total.

How many boxes would you tick?

Tessa Rickard Nutritionist

23/12/2024

25/06/2024

28/05/2024

16/02/2024

14/02/2024

05/02/2024

31/01/2024

05/01/2024

04/01/2024

03/01/2024

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