WELL AZ Clinical Nutrition, 28 Nannup Close, Mandurah (2025)

04/07/2024

Dog Nutrition 101: Protein and Beyond
Ever wondered how much protein your furry friend needs? Dogs require a diet rich in protein to support their active lifestyles and overall health. On average, adult dogs need about 18-25% of their daily calories to come from protein sources. However, this may vary depending on factors like age, size, breed, and activity level.
In addition to protein, dogs also require a balanced diet that includes other essential macronutrients like carbohydrates and fats. Carbohydrates provide energy and fiber, while fats supply essential fatty acids necessary for healthy skin, coat, and immune function.
While meat is a great source of protein for dogs, it's important to ensure their diet is well-rounded. Feeding your dog only meat may lack essential nutrients found in other food groups. Opt for high-quality dog food or home cooked meals that includes a balanced mix of protein, carbohydrates, and fats to meet all their nutritional needs. Remember to consult with your veterinarian to determine the best diet plan for your furry companion based on their unique needs.
Need a quick chat about your Dogs Health - call for a free 15-minute consultation - contact us - https://linktr.ee/XLR8yourhealth

03/07/2024

Getting the Right Amount of Protein is as Easy as 1-2-3 with the 3-2-1 Diet
Curious about how much protein your body needs? Let's break it down and see how the 3-2-1 Diet simplifies getting the right amount of protein to fuel your health and vitality.

How Much Protein Do You Need?
Most adults need about 0.8 grams of protein per kilogram of body weight daily. For example, a 40-year-old male weighing 70 kg needs about 56 grams of protein per day, while a 40-year-old female weighing 60 kg needs about 48 grams per day. Athletes, older adults, and those building muscle may need more.
Three Protein Essentials:
Quality Matters: Include high-quality protein sources like lean meats, fish, eggs, dairy, legumes, nuts, and tofu.
Timing Is Key: Spread your protein intake throughout the day. Starting with a protein-rich breakfast is essential to kickstart your metabolism and keep you energized throughout the day. Including protein in pre- and post-workout meals also supports muscle repair and growth.
Balance Is Essential: Combine protein with carbs, healthy fats, fruits, vegetables, and fiber-rich foods for overall well-being.
The 3-2-1 Diet: Your Easy Path to Protein Power
The 3-2-1 Diet ensures you get a variety of high-quality proteins in your meals, making it easy to meet your daily needs and support your health goals
Ready to harness the power of protein? Stay tuned for tips and recipes to help you thrive! 🌿
To find out more about the 3-2-1 Diet, contact us for a free 15-consultation: contact us - https://linktr.ee/XLR8yourhealth

02/07/2024

Tuesday's "Ask a Nutritionist" Q&A
Question: "My daughter has just transitioned to a vegan diet. How can I ensure she is getting enough protein in her meals?"
Answer: Making sure your daughter gets enough protein on a vegan diet is crucial for her overall health and well-being. Fortunately, there are plenty of plant-based protein sources she can incorporate into her meals to meet her needs.
Include Protein-Rich Foods: Encourage your daughter to include a variety of protein-rich plant foods in her diet, such as tofu, tempeh, lentils, chickpeas, beans, quinoa, nuts, seeds, and edamame. These foods are not only delicious but also packed with essential nutrients.
Optimise Meal Planning: Help your daughter plan balanced meals that include protein sources at each meal. For example, she could enjoy a tofu scramble for breakfast, a lentil and vegetable stir-fry for lunch, and a chickpea curry for dinner.
Emphasise Diversity: Encourage your daughter to eat a diverse range of plant foods to ensure she gets various nutrients, including protein. Eating a rainbow of fruits, vegetables, grains, legumes, nuts, and seeds will help her meet her nutritional needs.
Consider Protein Supplements: While getting enough protein from whole foods on a vegan diet is possible, protein supplements can be a convenient option, especially for athletes or those with higher protein needs. Look for high-quality plant-based protein powders from pea, h**p, or rice protein.
Consult a Clinical Nutritionist: For personalised advice and guidance, consider consulting a qualified and certified Clinical Nutritionist who specializes in vegan nutrition. They can assess your daughter's individual protein needs and provide tailored recommendations to ensure she thrives on her vegan journey.
Remember, with careful planning and attention to nutrient-rich foods, your daughter can easily meet her protein needs on a vegan diet. Encourage her to explore new recipes, experiment with different plant-based ingredients, and enjoy the journey to vibrant health on her vegan path.

Need a quick chat about protein on a vegan or vegetarian diet - call for a free 15-minute consultation - https://linktr.ee/XLR8yourhealth

01/07/2024

High Protein Bread Recipe

2 cups cottage cheese full-fat
3 eggs
2 1/4 cups organic oats
1 tsp baking powder
1/2 tsp salt
1/4 cup sunflower seeds
1/4 sup flax seeds
1/4 cup pumpkin seeds
1 tbsp ground psyllium husks

Blend it all well and then shape into a loaf ( you can also mix in a food processor ) then shape - Bake at 180' or 350' for an hour

"

01/07/2024

"Monday Motivation: Kickstart your week with strength! Fuel your body with protein, the building block of your best self, and conquer the week ahead!"

"Welcome to Protein Power Week! Did you know that after age 30, we can lose 3-5% of our muscle mass per decade? But there's good news! Consuming enough protein can help preserve muscle strength, boost metabolism, support immune function, and even improve cognitive health as we age.
Protein is one of the three essential macronutrients, alongside carbohydrates and fats, that our bodies need to function properly. Acting as a building block for our muscles, tissues, and organs, protein plays a crucial role in growth, repair, and overall health. It supports immune function, aids digestion, and maintains healthy skin, hair, and nails. Found in foods like meat, fish, eggs, dairy, beans, nuts, and seeds, protein provides the energy needed to perform everyday activities and stay strong.
Not getting enough protein can lead to muscle loss, weakened immunity, and slower recovery from illness. It's surprisingly easy to fall short of your protein needs, especially with busy lifestyles and dietary restrictions. Ensuring you get enough protein is essential for maintaining good health, especially as you age.
Stay tuned this week as we dive into the fascinating world of protein and discover how it can enhance your health and vitality at any age. Follow us for tips, recipes, and expert insights!
Need a quick chat about your Nutritional Health? Call for a free 15-minute consultation: contact us https://linktr.ee/XLR8yourhealth
"

30/06/2024

Three Simple Things You Can Grow at Home in Winter in Perth
Even in the winter months, you can enjoy fresh, home-grown produce in Perth. Here are three functional foods that are easy to grow at home during the cooler season, including two herbs:

Spinach
Benefits: Spinach is packed with vitamins A, C, and K, iron, and antioxidants, making it a great addition to your diet for overall health and immune support.
Growing Tip: Spinach thrives in cooler temperatures. Plant spinach seeds directly into well-drained soil in a sunny spot. Water regularly, and you'll have fresh spinach leaves ready to harvest within a few weeks. It's a versatile leafy green perfect for salads, smoothies, and cooked dishes.
Parsley
Benefits: Parsley is rich in vitamins A, C, and K and can help with digestion while adding a fresh, bright flavour to many dishes.
Growing Tip: Parsley can be grown in pots or garden beds. It prefers full sun but can tolerate partial shade. Plant seeds or seedlings in well-drained soil and keep the soil moist. Parsley can withstand cooler winter temperatures and will continue to produce leaves that can be harvested as needed.
Thyme
Benefits: Thyme is a hardy herb rich in vitamins C and A, and it has antiseptic properties. It adds wonderful flavour to various dishes, from soups to roasted vegetables.
Growing Tip: Thyme grows well in pots or garden beds. Plant it in well-drained soil in a sunny spot. It requires less water than many other herbs, so allow the soil to dry out between waterings. Thyme is a perennial herb that will continue to grow year-round, providing fresh sprigs whenever you need them.
By growing these three simple and nutritious plants, you can enjoy fresh, home-grown produce throughout the winter months in Perth. Happy gardening!

29/06/2024

Functional Foods on a Budget: Top 5 Ideas
Eating healthy doesn't have to be expensive. Here are five affordable, functional foods that can boost your health without breaking the bank:
Oats
Benefits: Rich in fibre and essential nutrients, oats help regulate blood sugar levels and promote heart health.
Usage: Make versatile meals like oatmeal for breakfast, add to smoothies, or use in baking. A cost-effective, nutrient-dense choice.
Canned Beans
Benefits: High in protein, fibre, and essential minerals, beans support digestive health and keep you full longer.
Usage: Use in soups, stews, salads, or as a side dish. Beans are a budget-friendly way to add plant-based protein to any meal.

Frozen Vegetables
Benefits: Packed with vitamins and minerals, frozen vegetables are just as nutritious as fresh and last longer.
Usage: Keep a variety of frozen veggies on hand to easily incorporate into stir-fries, soups, or as a side dish. Economical and convenient.

Eggs
Benefits: Affordable and versatile, eggs are a great source of high-quality protein, healthy fats, and essential nutrients like choline and vitamin D.
Usage: Perfect for breakfast, lunch, or dinner. Make scrambled eggs, omelets, frittatas, or hard-boiled eggs for snacks.
Brown Rice
Benefits: Whole grain brown rice is high in fibre and essential nutrients, supporting digestion and sustaining energy.
Usage: Use as a base for stir-fries, grain bowls, or as a side dish. Bulk-buy to save even more.

By incorporating these budget-friendly functional foods into your diet, you can enjoy the benefits of healthy eating without overspending. Eating well is possible at any budget!
📞 Contact us today at https://linktr.ee/XLR8yourhealth
BlueZones

28/06/2024

Best Functional Comfort Foods for Winter Breakfast
Start your winter mornings with these warm and nourishing functional breakfast ideas that provide essential nutrients and keep you energised throughout the day:

Hearty Oatmeal with Berries and Nuts
Benefits: Oatmeal is rich in fibre and complex carbohydrates and helps regulate blood sugar levels and keeps you full longer. Berries add antioxidants, while nuts provide healthy fats and protein.
Recipe: Cook oats with milk or a plant-based alternative, then top with fresh or frozen berries, a handful of nuts, and a sprinkle of cinnamon.
Veggie-Packed Egg Scramble
Benefits: Eggs are an excellent source of high-quality protein and essential nutrients like choline and vitamin D. Adding vegetables boosts fibre, vitamins, and antioxidants.

Recipe: Sauté a mix of your favourite vegetables (e.g., spinach, bell peppers, tomatoes) in a pan. Add beaten eggs and cook until scrambled. Season with herbs like parsley or chives, and serve with a slice of whole-grain toast or avocado.
Quinoa Breakfast Porridge
Benefits: Packed with protein, fibre, and essential amino acids. Quinoa supports muscle health and provides lasting energy, making it a perfect start to your day.
Recipe: Cook quinoa in milk or a plant-based alternative until tender. Sweeten with maple syrup or honey, and top with dried fruits, nuts, and a sprinkle of cinnamon.
These functional breakfast options are perfect for cold winter mornings, offering warmth, comfort, and essential nutrients to start your day on the right note. Enjoy!
📞 contact us at https://linktr.ee/XLR8yourhealth

27/06/2024

Best Functional Foods for Dogs
Did you know that just like humans, dogs can benefit greatly from functional foods? Incorporating these nutrient-rich options into your furry friend's diet can support their overall health, boost their immune system, and improve digestion. Here are some of the best functional foods for dogs:

Pumpkin: Great for digestion and a fantastic source of fibre and vitamins.
Blueberries: Packed with antioxidants that support brain health and fight inflammation.
Sweet Potatoes: Rich in vitamins A and C, promoting healthy skin and coat.
Salmon: Loaded with omega-3 fatty acids, essential for heart health and a shiny coat.
Carrots: Excellent for dental health and rich in beta-carotene for good vision.
Add these functional foods to your dog's meals for a happy, healthy pup! Always consult your vet before making any dietary changes to ensure they’re appropriate for your pet’s needs. 🐾🥕
📞 Contact us today at https://linktr.ee/XLR8yourhealth

26/06/2024

Discover the 321 Diet: Functional Foods for Optimal Health
At XLR8 Health, our 321 Diet is built around clean, nutrient-dense functional foods that nourish your body and support overall well-being. Each recipe is a tasty adaptation of familiar favourites, promoting health with anti-inflammatory ingredients and gut-boosting benefits.
Key Features of the 321 Diet:
Functional Foods: Packed with vitamins, minerals, and antioxidants to heal rather than harm.
Anti-Inflammatory: Includes turmeric, ginger, and leafy greens to reduce inflammation.
Gut Health: Rich in probiotics and prebiotics, such as yogurt and fibre-rich veggies, to support digestion.
Variety and Balance: A diverse range of recipes ensures you never get bored while maintaining a balanced diet.
Easy to Follow: Simple, straightforward recipes with readily available ingredients.
How It Works:
3 Balanced Meals Daily: Nutritious meals that provide essential nutrients.
2 Functional Snacks: Healthy snacks to keep you energized.
1 Treat: One mindful treat daily to stay satisfied without deprivation.
Why Choose the 321 Diet?
Delicious and Nutritious: Healthful meals that taste great.
Improved Gut Health: Promotes a balanced gut microbiome.
Anti-Inflammatory: Helps reduce chronic inflammation.
Easy and Varied: Simple recipes with plenty of variety.
Special Winter Promotion ❄️
For a limited time, when you sign up for our 321 Kickstart Plan, you’ll receive your first consultation FREE! This comprehensive plan provides you with all the tools, education, and resources you need to dial up your health and maximise your well-being.
Included in the Kickstart Plan:
Personalised Nutrition Plan: Tailored to your unique needs and goals.
Educational Resources: Access to a wealth of information to guide your health journey.
Support and Guidance: Continuous support from our expert team to keep you on track.
Take the First Step:
Join us in embracing Infinite Health and discover how the 321 Food for Life Plan can transform your health and add more life to your years. Let’s make this winter the season of your health revolution!
Ready to add years to your life and life to your years - to book your free consultation and get started
📞 Contact us today at https://linktr.ee/XLR8yourhealth

25/06/2024

Tuesday's Tips "Ask a Nutritionist" Q&A- Functional Foods week
Question:
"My vitamin D levels are low. What foods should I add to my diet to boost my vitamin D, and should I take a supplement?"
Answer:
Thank you for your question! This is a very important topic, especially during the winter months when sunlight exposure is limited. Here's how you can boost your vitamin D levels through diet and whether you should consider supplementation.
Why Vitamin D is Important
Vitamin D is crucial in maintaining healthy bones and teeth, supporting our immune system, and regulating mood. During winter, the lack of sunlight can make it harder for our bodies to produce enough vitamin D, so focusing on dietary sources is essential.
Vitamin D and Immunity
Vitamin D is not just crucial for bone health; it also plays a critical role in immunity. Adequate vitamin D levels are essential for the optimal functioning of your immune system, which helps protect against infections such as the flu and COVID-19. Growing evidence suggests that vitamin D can help reduce the risk of respiratory diseases and improve outcomes in those with respiratory illnesses, including COVID-19.
Foods Rich in Vitamin D
Fatty Fish: Salmon, mackerel, and sardines are excellent sources of vitamin D.
Egg Yolks: Easy to add to your meals and a good source of vitamin D.
Fortified Foods: Many dairy products, plant-based milks, and cereals are fortified with vitamin D.
Mushrooms: Some varieties, like maitake and shiitake, can provide vitamin D, especially when exposed to sunlight.
Cod Liver Oil: A potent source of vitamin D, though it should be used in moderation.
Recommended Daily Intake
Adults generally need about 600-800 IU (15-20 micrograms) of daily vitamin D. Individuals with low levels may require more. This intake must be obtained through a combination of food and, if necessary, supplements.
Consider Supplementation
While dietary changes can help, meeting your vitamin D needs through food alone may still be challenging, especially in winter. In such cases, taking a supplement can be beneficial. However, we highly recommend consulting with a clinical nutritionist or healthcare provider before starting any supplementation. They can provide a holistic health assessment and determine your appropriate dosage.
Professional Advice
Each person’s nutritional needs are unique, and it's essential to get personalised advice. Consulting with a clinical nutritionist will ensure you receive a tailored approach to your vitamin D requirements, considering your overall health status.
Thank you for reaching out with your question! Stay proactive about your health this winter by incorporating these vitamin D-rich foods into your diet, and consider professional guidance for supplementation.
Warm regards, Deb and Liza from the XLR8 Health Team 🌞🥗
📞 Contact us today at https://linktr.ee/XLR8yourhealth

24/06/2024

Monday Motivation
“Transform your health one bite at a time.
Small changes in your diet today can lead to monumental changes in your health tomorrow."
Happy Monday and welcome to Functional Foods Week!
Transform your health one bite at a time. Small changes in your diet today can lead to monumental changes in your health tomorrow.' This week, we’re diving deep into the world of functional foods. Discover how simple, nutritious choices can revolutionise your well-being and pave the way for a healthier, happier you. Prepare for a week with tips, recipes, and inspiration to help you make those powerful changes!
Functional foods, rich in nutrients and health benefits beyond basic nutrition, are your key to a healthier you. They're not just for the health gurus-anyone can incorporate them into their diet. These foods, packed with bioactive compounds like vitamins, minerals, antioxidants, and fibre, can positively impact various bodily functions. The best part? They can seamlessly replace your current food choices without sacrificing taste or convenience. It's simpler than you might think to make a powerful change for your health.
Healthy Swap for Monday Night Dinner
For your Monday night dinner, consider a simple and healthy swap-replace white potatoes with sweet potatoes or pumpkin. This small change can make a big difference in your health. Unlike white potatoes, which have a higher glycemic index and fewer nutrients, sweet potatoes and pumpkin are nutritional powerhouses. They're packed with vitamins, minerals, and antioxidants. Sweet potatoes, rich in fibre, vitamins A and C, and potassium, support immune function and heart health. Pumpkin, low in calories and high in vitamin A, is essential for eye health. Roast them with olive oil, salt, and your favourite herbs for a delicious and nutritious side dish that enhances your overall health and well-being. It's a simple swap that can lead to monumental health improvements.
Also Watch tonight Channel 9 7.30pm
Tonight, we encourage you to watch Episode 2 of the riveting new series "Do You Want to Live Forever?" on Channel 9 at 7.30 pm. This inspiring show delves into groundbreaking discoveries and simple daily habits that can significantly improve your health and longevity. Don't miss out – watch it live or catch up later by following this link. https://9now.nine.com.au/do-you-want-to-live-forever
Follow our Socials all week.
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Two stories a day on – Easy Food Swaps – Functional Foods
To learn more about call for a free 15-minute consultation - contact us - https://linktr.ee/XLR8yourhealth

WELL AZ Clinical Nutrition

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