Diana Newman Nutritionist

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Diana Newman Nutritionist

Nutritionist and mum of toddler twins with a special interest in digestive health, women's health, fertility and pregnancy.

09/03/2022

Completing the SIBO Mastery Program took a long time! 16+ hours of webinar watching and a looooot of detail around everything relating to SIBO and digestive health.

If you're wondering what SIBO is, it's an acronym that stands for Small Intestinal Bacterial Overgrowth. It's estimated that around 80% of patients with IBS have SIBO.

The characteristics of SIBO include abdominal bloating, pain, altered bowel motions and food intolerances, among many other symptoms.

09/03/2022

Today’s universe card 🌎 ✨ 🙏🏻

11/10/2021

3 Benefits of Dark Chocolate 🍫

1. 80% dark chocolate and above contains polyphenol antixodiants that help to stimulate the growth of beneficial bacteria in the gut for a healthy microbiome. 😄

2. The polyphenols in dark chocolate and over help keep blood vessels healthy, improving cardiovascular health. Reseach stuides have confirmed that a small amount of 70% dark chocolate has cardioprotective effects. ❤️

3. Chocolate contains Phenylethylamine (PEA), a compound that has mood enhacing effects on the brain. So there IS a reason chocolate makes you feel so good. 🥰

30/09/2021

Iron is an essental mineral and one that is often lacking not only in vegan/vegetarian diets, many meat eaters aren't getting enough either.

Women especially tend to have low iron levels, due to increased iron needs compared to men. If you're a meat eater, it's important to include plant-based sources of iron just as much as meat and seafood. For those following a plant-based diet, focus on consuming a good variety of iron rich foods, and if you're a woman, monitor your iron levels regularly with your GP. 👩💉

🥗Non-haem iron (plant-based)
Red lentils
Cashew nuts
Dried apricots
Spinach (raw)
Tofu (firm)
Chickpeas

🥩Heam iron (animal-derived)
Sardines
Red meat
Eggs
Chicken (dark meat)

13/09/2021

Eating fermented foods regularly helps to keep your gut healthy by introducing friendly bacteria, promoting good digestion, immune and mental health (among many other functions).

One of my favourite ferments at the moment is sauerkraut, which has the benefit of containining good microbes + prebiotic fibre which helps to colonise beneficial bacteria in the gut.

I'll admit, initially I had no idea how to use it. But after adding it in as a regular to our grocery shop, it now features in our dinners, lunches and snacks (not all at once).

Not sure how to eat sauerkraut? Here are some simple ideas:

1. As a side with dinner, e.g use it like a relish. It pairs beautifully with veggies and mashed potato.

2. In a sandwich.

3. With avocado on toast.

4. As a topping with crackers.

5. Mixed through salad.

6. Add it to a buritto or wrap.

10/09/2021

Our genetics determ how our body will respond under certain conditions. It is our potential, but it is not our certain destiny.

You hold great power in the way you live, laugh, eat and love that will ultimately shape your longterm health.

Quote credit: Toni Miller (naturopath & iridologist)

06/09/2021

Gluten gets a bad wrap, so what's the deal? 🍞

Due to gluten being, by nature, highly resistant to digestion, gluten has been associated with numerous digestive and inflammatory complaints. 🔥

Most people are able to digest gluten, although in cases where there is damage to gut the gut lining (leaky gut), avoidance of gluten containing foods is recommneded to heal the tight junctions of the gut wall.

A serious form of gluten intolerance is called coeliac disease. Celiac is a hereditary autoimmune disease. For individuals with coeliac disease, gluten can cause diarrhea, stomach pain, excessive gas, and skin rashes. Over time, it can cause damage to the intestines, which impairs a person's ability to absorb certain nutrients.

However, some people test negative for coeliac disease but still react to gluten. This is referred to as non-coeliac gluten sensitivity. The symptoms are similar to coeliac disease, but without the autoimmune response. People with non-coeliac gluten sensitivity may experience diarrhea, bloating, and gas, along with joint pain and brain fog.

Is it ok to remove gluten from the diet?

Since gluten is not a food group, it is fine to remove gluten from the diet, so long as you take care to include enough fibre by replacing gluten containing foods with nutritious alternatives, and avoid simply swapping bread and pasta for standard gluten-free products which are often low in nutrients and fiber.

It's recommended to consult with a nutrition professional before making any dietary changes.

02/09/2021

Zinc is an essential mineral for the immune system, skin and tissue healing, as well as being an important co-factor for many neurological and metabolic functions.

A deficiency in zinc may present as
🤒lowered immunity - e.g frequent colds and slow recovery time (recovery taking 1 week or more)
🤕slow wound healing
acne
😖low stomach acid / increase bloating and reflux
😢mental health issues
✋Weak nails, flecks on nails

We need between 8-12 mg of zinc daily from dietary sources which you can get by including these foods in your diet:

1. Pumpkin seeds
2. Seafood, in particular oysters
3. Meat
4. Legumes
5. Cashews

01/09/2021

What are your favourite breakfast recipes?

Now that the weather is warming up, we can start to enjoy smoothies again. Yay!

How do you eat yours? Bowl vs glass?

31/08/2021

Amen to this 🙌

Do you agree?

31/08/2021

🍋Citrus fruits are a rich source of vitamin C, a powerful antioxidant. In fact, one squeezed lemon provides around 21% of a person’s daily value.

🍊Citrus fruits are a source of plant compounds called flavonoids, which have antioxidant and anti-inflammatory effects.

🍊Antioxidants are compounds that help protect the body’s cells from damage. By reducing cell damage, antioxidants reduce the risk of many health conditions, including cardiovascular disease, diabetes and obesity. Antioxidants do this by mopping up free radicals, which are harmful, disease-causing compounds in the body created by oxidative stress. Citrus flavonoids also reduce inflammation in the body.

🍋Boost your vitamin C and antioxidant intake by:

1. Drinking lemon water before breakfast.
2. Squeezing lemon juice over salads or steamed vegetables.
3. Snacking on fruit such as an organge (remember to add a protein source like some nuts to sustain hunger levels).

31/08/2021

While dairy is a great source of calcium, it’s not the only source.

Dairy-Free Sources of Calcium Include:

🥦Green Veggies - Broccoli, collards (cabbage family), bok choy, Chinese cabbage and spinach.

🍲Soy & Tofu (depending on type) or tempeh and calcium fortified soy drinks.

🐟Fish - Sardines and canned salmon (bones included).

🌰Nuts & Seeds - Brazil nuts, almonds and sesame seed paste (tahini).

Address

Level 1-2, 667 Chapel Street, South Yarra
Melbourne, VIC
3141

Website

http://www.lovenutrition.com.au/

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