Your Vegan Nutritionist

12/07/2024

Creatine can help support muscle protein synthesis. As we age, we naturally loose muscle mass. This can lead to sarcopenia and osteoporosis and difficulty maintaining a healthy weight.

Creatine may also support cognition and memory. And if you have been through or going through perimenopause, you know we can all do with a little extra help there 😊

Plant based eaters do tend to have lower creatine stores.

A balanced diet and healthy lifestyle however is more important than one supplement. However supplements can absolutely support you where needed.

If you want a list of what pathology tests I recommend for perimenopausal women and plant based eaters, let me know below.

12/07/2024

When having your iron tested be sure to have complete iron studies done including markers of inflammation such as CRP tested.

You cannot rely on ferritin alone. Doing so may give you a false reading.

Also make sure pathology testing is done after overnight fasting, in a hydrated state and rested state. That is no exercise before. These can all affect your results.

And remember, often it’s not just iron we need to fix a deficiency, we need to understand why the deficiency exists in the first place and address that.

11/06/2024

Join me for 30 days 🚀 4 days left to sign up -

31/05/2024

Boost Your Health for Only $30: Join '30 Plants in 30 Days' Challenge! -

12/04/2024

Do you avoid bread? Are you worried it will lead to unwanted weight gain? Do you wish you could enjoy bread guilt free? Well perhaps you can.

Many people incorrectly believe bread contributes to excessive weight gain. However when it comes to bread it’s important to distinguish between whole grain healthy varieties and refined, white, less healthy varieties of bread.

Numerous studies show that whole-grain bread consumption within a healthy Mediterranean-style way of eating is associated with lower gains in weight and abdominal fat. This is both in those managing obesity and the broader population.

While studies have also shown that the simple act of replacing white bread with whole grain varieties such as rye, contribute to weight loss, despite no reduced calories, due to the breads lower lower glycemic index.

The inclusion of whole grains, whether from bread or otherwise, have been demonstrated to reduced body fat, particularly abdominal fat. This is one of the reasons consuming whole grains are associated with a lower risk for cardiovascular disease, diabetes, and obesity. In addition whole grains can lower risk of colorectal cancer.

Whole grains are rich in fibre which can increase satiety, while they may also exert metabolic effects such as reducing blood glucose contributing to its beneficial health effects.

So how do you choose a healthy whole grain bread? Learn to read your nutrition labels and follow these two steps:

1. Make sure the first ingredient is whole grain, even if bread is brown, the first ingredient can still be white refined flour.
2. Aim for a fibre to carbohydrate ratio of less than. Divide carbs, by dietary fibre, aim for 5 or less.

References:
PMID: 26148919
PMID: 23199451
PMID: 36904300
PMID: 31159235

25/03/2024

Vegan nutritionist in Bondi Sydney, Stephanie Sandor, is a specialist in plant based nutrition and diets to address a variety of health concerns such as acid reflux, menopause, perimenopause, vegan pregnancy, weight loss without restrictive diets, gut health. I offer on line and face to face consult...

16/03/2024

⚡Speedy Vegan 🌱 Eats: Create Quick, Healthy, Balanced Meals in Minutes -

Almost every client I see in my Bondi clinic and online, mentions they are time poor and suffer from overwhelm or anxiety at one time or another.

07/02/2024

Join us tonight where we share what we will be covering in our upcoming seminar on supporting women through peri & menopause. This seminar is all about empowering and educating women to advocate for their own health during their menopause transition and beyond.

Using food, lifestyle, exercise and stress management techniques, we show women how they can minimise symptoms, improve long term health and improve their quality of life.

We hope to see you there. X###x

31/01/2024

Excited to be presenting at this peri/menopause day retreat. Myself and the two other presenters, a naturopath and breath coach, will be supporting women with diet and lifestyle strategies to improve the quality of their lives during the menopausal transition.

As a nutritionist, I will be discussing all things diet and lifestyle, as well as some beneficial supplements, that can help reduce symptoms and improve long term health post menopause.

Unfortunately, as oestrogen naturally drops into menopause, women's disease risks increases for complications such as elevated LDL cholesterol, type 2 diabetes and osteoporosis.

Diet and lifestyle strategies can help reduce these risks while also reducing symptoms of menopause such as depression, anxiety, hot flushes, joint pain, constipation and more.

Book online at https://www.risetemple.life/thewisdomofchange-dayretreat
or feel free to ask questions below or DM.

Hope to see you there, Steph xx

07/03/2023

Do you want to boost your iron absorption? Do you find you are often diagnosed with low iron levels?

Following a few food preparation methods may help. Of course you need to be including good sources of iron rich foods in your diet, but then it’s important to make sure you actually absorb the iron you eat.

Vitamin C boosts non heam iron absorption as does sufficient hydrochloride stomach acid, of which zinc is required for producing.

Phytic acid found in grains, seeds, legumes and nuts can reduce iron absorption so it’s good to pre soak these and further cook grains with allium vegetables to reduce the phytic acid.

Long term iron deficiency that is not responsive to dietary changes and supplements needs further assessment to determine the underlying cause.

03/03/2023

Bloating has many causes, so the first step in addressing your bloating is determining its cause.

I ask my clients to keep a “Food and Lifestyle Diary” for one week. This records daily information including:
- what you eat and drink,
- digestive symptoms such as bloating, flatulence, pain, reflux, burping, etc
- bowel movements and consistency
- energy, stress & moods
- Sleep quality

This information is a great starting point to addressing the cause of your bloating.

I used to suffer bloating every day. I remember well when I worked in a corporate job. After work, we would all go out, and I felt just awful. I didn’t enjoy eating or drinking as my stomach was so distended and painful. I found out I was intolerant to some of my favourite foods. After eliminating them for a while I was able to reintroduce. I still need to be careful with too many Brazil nuts.

What have you identified as a trigger for your bloating?