The Nurturing Nutritionist

29/10/2021

Standard evening meal for me - protein with lots of veggies 🥦

Unfortunately, only 4% of Australians eat the recommended 5-6 serves of vegetables each day. It’s actually really easy to eat this amount, especially if you spread them out over the day.

Veggies are packed with fibre, vitamins and minerals, which are essential for optimal health 😊

Veggies are also a great way to fill you up for less calories, which is very helpful if wanting to lose some weight.

And the best part - they taste amazing, well I think so anyway.

So, what’s stopping you?

20/10/2021

Are you low in magnesium?

I see quite a lot of people who are low in magnesium, although it’s adequately available in a healthy diet, there are factors which can deplete your magnesium stores, or increase your need.

Common symptoms of a magnesium deficiency are:
- headaches
- high blood pressure
- anxiety
- trouble falling asleep
- low mood/depression
- fatigue
- muscle twitches
- period pain/PMS

I know for me personally, I get a pesky little eye twitch if I’m not taking magnesium regularly.

If you regularly experience a few of these symptoms, it’s a good idea to asses your magnesium intake and requirements.

16/09/2021

Can you guess my favourite supplement?

Magnesium 😊

Its one supplement I always have on hand.

Did you know that stress (physical and mental) and anxiety deplete magnesium, which in turn, can increase stress levels, as magnesium is needed for a healthy stress response.

My favourite compound contains magnesium and other nutrients to support the stress response, such as B Vitamins, Vitamin C and Zinc.

With these lockdowns, it can be hard to avoid feeling stressed and anxious, but at least I can support my stress response and avoid deficiencies.

11/09/2021

Is anyone else feeling a little more stressed than usual?

I know I sure am 😞

This current 7 day snap lockdown seems to be never ending.

Everyone has different ways to help reduce their stress and anxiety, I thought I’d share a few of the things which help me feel better.

- listening to my favourite songs: 90s RnB never disappoints.
- going for a walk, especially out in nature.
- talking to a friend, combine walking and talking and it’s a winning combination.
- have a cup of tea, may sound boring, but a cup of herbal tea makes me feel healthier and relaxed.
- lighting an amazing smelling candle, I’m even using the ‘good’ candles.

Has anyone got any other simple ways which makes them feel better a little bit less stressed?

10/09/2021

How many steps do you do a day?

I’m sure we all know that physical activity is an important aspect of weight management, and walking can contribute to that.

Research has found that accumulating 10,000 steps per day, with 3,500 of those being moderate to vigorous intensity, can enhance your weight loss efforts.

Other benefits of walking include, improved cardiovascular health, improved circulation, strengthens muscles, increase in lung capacity, and my favourite - it’s a great way to relax and improve your mood.

09/09/2021

Have you had your Vitamin D levels checked lately?

After a few months of minimal sunshine, it can be expected that our levels will be lower.

Vitamin D is important for bone health, brain function, nervous system, regulating insulin levels and immune support.

Studies have found lower levels of Vitamin D being associated with worsening outcomes after virus infection.

Ideally, we want Vitamin D levels to be above 100 nmol/L.

Recently, a clients Vitamin D levels were at 20 😟 with good quality practitioner range Vitamin D supplements, we are hoping to get them up to 100 within a few months.

Today, the sun is shining, so get outside for some fresh air and expose some skin to soak up the beautiful sunshine ☀️

If you have recently had blood tests done and are needing to increase Vitamin D levels, please send me a message and I can help 😊

07/06/2021

Telehealth consultations are still available during lockdown.

Lockdown restrictions don’t need to stop you from reaching your health goals 🍏

Let me know how I can help you or your family today 🤗

17/05/2021

It’s not uncommon to find elevated levels of lead when doing a HTMA, which tests minerals, nutrients as well as heavy metals. Lead can inhibit IQ, cause hyperactivity, memory/concentration issues and mood disorders.
Thankfully it can be detoxed out of the body.
If anyone is interested to learn more about the HTMA, please let me know.

When Julie Heller and her young family moved into their weatherboard home in 2013, they were excited by the prospect of growing their own produce in their sprawling no...

09/05/2021

Happy Mother’s Day 💕

I hope everyone has had a nice day.

I’m so grateful that I am the mother of these 3 beauties, I know how lucky I am.

Also glad I’ve taught Levi how to make an omelette, he’s mastered it perfectly 😊

17/03/2021

I love what I do 😊

Nothing feels better than when a client comes back in for their follow up appointment beaming with pride and they can’t wait to tell me how much weight they’ve lost or how much better they are sleeping 😴

I can instantly see they look happy and healthier, and these changes were made because they followed the simple advice I gave.

Even just making a few small changes can make a huge difference.

If you want to lose weight, sleep better, or improve your health in general, you can book an appointment with me in the link in my bio 🍏

13/03/2021

It’s not uncommon for children to have heavy metal toxicity. Especially children that have behavioural concerns, anxiety or learning disabilities.

You may wonder how young children could be exposed to heavy metals such as mercury, aluminium, cadmium or lead? Heavy metals are trans-generational, meaning that they can be passed down from parents or grandparents.

Metals can block the function of other nutrients, particularly zinc, which can impact on behaviour and learning.

Aluminium can be found in cookware, baking powder, antiperspirants and antacids. High levels of aluminium can cause developmental disorders, speech problems and slow growth in children.

Cadmium and lead exposure both increase the risk of neurodevelopmental disorders, they can inhibit IQ, cause memory and attention deficits, hyperactivity and lead to mood disorders.

Once these heavy metals have been identified through a HTMA (hair tissue mineral analysis), they can be detoxed out of the body.

If you want to have your child (or yourself) assessed for heavy metals, please message me and I can send you some further info.

It really is an easy and inexpensive way to find out if heavy metals may be causing behavioural issues or neurodevelopmental disorders such as ADHD, ASD, anxiety or learning disabilities.

07/03/2021

Why do you exercise?

There are many different reasons why people exercise, it may be for aesthetic purposes, to lose fat, to gain muscle, to increase fitness or even just to escape the kids.

I exercise because it makes me happy and I enjoy it. Post exercise endorphins are a real thing, it’s so good for mental health 😊

I exercise for my future self, I want to continue to be fit and healthy as I age, weight bearing exercises are so important for bone health, it’s a simple way to help prevent osteoporosis.

I personally love group resistance training, it’s so much fun and it’s great to train in a supportive and fun environment 💪

Numerous studies have proven that resistance training and aerobic exercise such as cycling, swimming, jogging and walking can reduce symptoms of depression and anxiety.

Even just going for a 30 minute walk is beneficial.

Any movement is better than none!