Taryn Rucci • Clinical Nutritionist

10/11/2021

Oh yay it’s my first post of the year! Where has it gone?! Well I’m still here and working busily in my clinic. It’s been a fun year and one with many great outcomes for my clients. That’s a very satisfying and rewarding part of the work I do and why I love it so much!! My current clinical focus is very much gut health and digestion/hormones/allergies but everything in between. It’s a privilege to practice the type of medicine I do. Much love to you all. Maybe I’ll post again this year or… maybe I wont!! 😬😂😘

26/06/2021

Ohh memories from 1990… value my Apple Music membership more than the Netflix etc. Still love my netball after playing most of my life and coaching my daughters for 8 years!! Flat Coke.. hmmmm
not really loving that as much as I used to 😂

02/09/2020

Something for the ladies! Do you adjust your workouts to reflect the time of the month you are in?

Hormonal changes mean during the first half of a woman's menstrual cycle, she'll have more energy and recover more quickly. This is the time to train hardest.

30/08/2020

BLOOD TESTS AND NUTRITION

Did you know standard blood tests run by your doctor can uncover some interesting truths about your nutritional status?

I'm often alarmed by results that lie within reference ranges. Often these are high or low 'normals'.

I've spent most of the year being mentored to learn more about blood test interpretation. Blood tests are free to you and routinely run. They contain a bounty of information
and often save me from running additional, expensive tests.

Examining your blood tests allows me to provide targeted nutritional interventions so we can have you feeling your best.

20/08/2020

So much yes for this ❤️🙌🏻

21/07/2020

Cooking this for dinner tonight. Herby and fresh and delicious. But I made a few tweaks......

TWEAKS FOR GUT HEALTH
🌿 two leeks instead of one. Potent prebiotics fibres here - fructooligosaccharides and inulin which promote the growth of gut bugs associated with good health.
🌿 tricolour quinoa instead of white quinoa. This gives me 3 plants rather than one. Encouraging diversity of the microbiome.
🌿 bone broth because cooking chicken carcasses overnight is exciting for me 😂. You do you boo.

You can't beat chicken soup for a satisfying wholesome meal, so try the herby lemon and quinoa chicken soup.

19/07/2020

VITAMIN A/RETINOL

Vitamin A is ONLY found in animal foods: white meat, red meat, eggs and dairy.

Provitamin A is found in plants and converts in the body to vitamin A/retinol. Carotenoids are a type of provitamin A that have the highest conversion into retinol. Carotenoids are plant pigments responsible for bright red, yellow and orange hues such as carrots and oranges.

Conversion of provitamin A to retinol is not guaranteed! It relies on a number of factors:

- Your zinc and iron status.
- Your status of B2 and B3. These vitamins can be hard to get from food and are found highest in dairy. Omit dairy and you may have a problem.
- Low fat diets impair Vitamin A as Vitamin A is fat soluble.

Vitamin A deficiencies normally presents with poor immune function, inflammation, problems with eyes, skin and mood.

Do you have rough skin around hair follicles on the back of your arms, inner thighs, lower back and abdomen? You may need to consider dietary changes and incorporate more vitamin A rich foods.

We need to be careful when supplementing with Vitamin A as there is cumulative toxicity due to it's fat solubility. Please speak to your nutritionist or doctor x

12/07/2020

Ok. Yum. Just add your frozen veg!
This would make a great meal prep food to serve up for lunches for some of the week. Remember rice only lasts 4 days in the fridge.

29/06/2020

Having problems sleeping?

Let's talk about food sources of melatonin - one of our sleep hormones.

Did you know pistachios are a stand out source of bioactive melatonin? Melatonin concentration in human serum can significantly increase after consuming melatonin rich foods and pistachios record the highest amount of melatonin to date.

They would make a nice snack before bed and may help with sleep. Be mindful of the salt content (when buying them roasted and salted) but be aware that they are actually a good source potassium (the highest source of all tree nuts). They also boast many colours which your gut loves. Green, yellow and purple - half the rainbow!

What's not clear from the research is how much you need to eat to see any effect on your sleep. From my calculations it could be anywhere from 6 pistachio nuts daily (yielding 1g of melatonin).

Source: Meng et al, 2017, 'Dietary Sources and Bioactivities of Melatonin', Nutrients, pp. 1-64.

20/06/2020

Ok I have a super spunky logo now. Tell me, what do you think?

Thankyou to my beautiful and talented friend, Constanze from CK Graphic Design for doing such an amazing job!!