Tonina Rizzo - Nutritionist

28/11/2024

Hi everyone, no one can imagine the pain and devastation these families are feeling. A small way to offer some support via the go fund me page if you’re interested.

Link to fundraiser in bio.

09/01/2023

What are your current estrogen levels? Have you considered declining s*x hormones like estrogen may be contributing to how you feel?

Estrogen levels vary during a woman’s life, but having lower-than-normal levels can cause significant health symptoms including:

Irregular or missed menstrual cycles
Weak bones
Dry skin and/or eyes
Painful in*******se due to lack of lubrication
Hot flashes
Depression
Anxiety
Mood swings
Breast tenderness
Fatigue
Trouble concentrating. These symptoms can be helpful in understanding your body’s behaviour. What you eat and when you eat can be instrumental in helping you feel like yourself again.

07/01/2023

Eating for your hormones doesn’t need to be boring…learn how to eat for your stage of life and move from surviving to thriving. 👏🏼🫐

30/03/2022

This makes me both laugh and cry. We spend so much wasted time focusing on a number . Time to focus on health instead. Eat Yourself Healthy 💪🏼

18/03/2022

Get creative with your morning omelette! Increasing the visual appeal of your favourite nutrient dense meals = greater enjoyment. 😚

07/03/2021

A healthy body for longevity and happiness. 🍏

06/03/2021

Nothing says ‘I’m worthy’ more than feeding yourself nutritiously. 🍏

26/10/2020

VITAMIN D, more than just a bone strengthening vitamin... have you had your levels checked lately?

Research has found that this everyday supplement could play a significant role in giving people immunity from COVID-19.

17/10/2020

Beautifully articulated. For anyone who has felt loss. This is about moving forward, not moving on.

10/10/2020

WORLD MENTAL HEALTH DAY TODAY!!

Research suggests watching cute animal videos for just 30 minutes can help reduce feelings of stress.

So here's a gorgeous video to lift your spirits on World Mental Health Day.

Enjoy everyone

08/10/2020

SUPPORTING MOOD BALANCE with OMEGA 3 - new guidelines.

Daily doses of 1-2 grams of Omega-3 fatty acids with an EPA/DHA ratio of at least 2:1 are now recommended to support mood balance and as an effective preventative measure, even in vulnerable populations.

These guidelines have recently been developed by an international panel of mental health experts.

The Omega-3 status of each individual is variable depending on diet, gender, age and metabolic function, making dosing recommendations complex.

However, the panel advised starting with a dose of at least 1g pure EPA or an EPA/DHA ratio of at least 2:1 as being “crucial” to Omega-3 PUFAs mood balancing effects. If tolerated, the dose could be increased to 2g after two weeks for non- or partial responders.

For those patients still not responding, it is recommended to evaluate the quality of the fish oil product being prescribed.
“The significant difference in efficacy observed in various conditions could be partly related to the concentration (purity) and quality (product preparation) of n-3 PUFA products, which lead to the discrepancy of bio-availability and pharmacodynamics.”

Another interesting recommendation involved the use of the EPA/DHA ration of 2:1 as an adjunct to other treatments designed to support mood balance.

Dose duration was suggested to be eight weeks depending on patient tolerability.

References
1. Guu TW, Mischoulon D, Sarris J, et al. International Society for Nutritional Psychiatry Research Practice Guidelines for Omega-3 Fatty Acids in the Treatment of Major Depressive Disorder. Psychother Psychosom. 2019;88(5):263-273. doi:10.1159/000502652
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10/09/2020

How Do you Like These Apples?

Apples are delicious! They are portable, versatile and inexpensive.

Available in many shades of red, green, and yellow, making them just as pleasing to the eye as to the palate.

Personally, I love green apples! They’re low in calories, have no fat and are high in both soluble and insoluble fibre. Eaten from the fridge, they’re crispy and thirst quenching with just enough tartness to curb that 3.30 hunger pang.

I recommend leaving the skin on for the extra fiber and the concentration of nutrients which are hidden just beneath the skin.

Slice an apple with 1 dessert spoon of nut butter spread over each wedge for a satisfying twist to your fruit snack. The creaminess of almond butter goes beautifully with the crispness of granny smith apples. Almond butter is available in all supermarkets.

Enjoy!