Doctor Verena

Doctor Verena Dr Verena Raschke-Cheema PhD, MSc. Nutritional Sciences, Kinesiologist, Author

is a highly accomplished academic and clinician in the field of nutritional science. Verena is also a neuro-training kinesiologist, holistic health consultant, author, keynote speaker and mentor. After a decade of clinical practice, Verena's dedication to delivering holistic, evidence-based solutions has seen her become an influential figure in her area of expertise. With credentials including a PhD and a Masters in Nutritional Sciences from the University of Vienna, Austria, Verena’s internationally-published works, including The Health Benefits of Traditional Food Habits and The Colonial and Neo-colonial Forces Underpinning the 'Nutrition Transition’ are frequently presented at major conferences. Her innovative conceptualisation of the ‘Nutrition Transition’ is now included in the curriculum of leading universities worldwide. Extending her knowledge far beyond the realm of traditional science, Verena is qualified in Neuro-Training Kinesiology, remains a registered professional member of the Australian Institute of Kinesiologists and is committed to ongoing professional development with 'Resolve, beyond Neurology'. Verena has a deep understanding of Ayurvedic medicine, studying with Dr Lilardha Gupta of Vrindaban, India. Doctor Verena's career has allowed her to specialise and gain invaluable experiences in the field of nutritional sciences across various cultures and continents, including Austria, Germany, Africa, New Zealand, and Australia. Today, she shares her profound understanding of the Nutrition Transition, gut health, and the path to radiant health with clients in her practice, delivers engaging workshops and seminars, and is a sought-after keynote speaker.

Bloating is not “normal.” It’s feedback.When we support digestion upstream, everything downstream improves, such as:✨ En...
23/03/2026

Bloating is not “normal.” It’s feedback.

When we support digestion upstream, everything downstream improves, such as:

✨ Energy
✨ Skin
✨ Hormones
✨ Brain clarity
✨ Nutrient status

The gut is not separate from the rest of you.
It is the gateway.

Use these tips and see if you notice a difference. Small shifts can create powerful change when they’re consistent.

Is bloating something you experience daily, occasionally or not at all? Let me know in the comments 🧡

Easter is just around the corner and with so many chocolates and hot cross buns to choose from, it helps to know what to...
23/03/2026

Easter is just around the corner and with so many chocolates and hot cross buns to choose from, it helps to know what to look for..

Many Easter treats are filled with refined sugars, vegetable oils, emulsifiers and preservatives, which we always want to avoid 🙅‍♀️

Instead, choose products made with simple, high-quality ingredients to better support yours and your family's health.

When selecting your Easter treats, look for options made with:

✔️ Raw cacao – rich in polyphenols and antioxidants
✔️ Natural sweeteners – such as raw honey, coconut sugar or coconut nectar instead of refined sugar
✔️ Quality fats – like cacao butter or coconut oil rather than highly processed vegetable oils
✔️ Wholefood ingredients with minimal additives and preservatives

To make choosing easier, I’ve put together a list of my favourite Easter chocolates and hot cross buns made with better-quality ingredients.

Chocolate Eggs & Bunnies 🐰

Lindt Dark Gold Bunny
Haigh's Dark Chocolate Bilby
Koko Black Dark Chocolate Egg
Loco Love Cosmic Eggs
Deva Cacao Organic Easter Bunnies
The Carob Kitchen Mini Egg Gift Bag
Organic Times Dark Chocolate Easter Eggs
Moo Free 'Easter Egg Hunt Box'
Spencer Cocoa Dark Chocolate Bunnies
Alpha Dairy Free Mini Easter Eggs

Hot Cross Buns 🐰

Healthy Bake
Britt's Organic Bakery
GF Precinct
No Grainer
Primal Alternative
Baker's Chemistry .chemistry

Tag someone who would love this healthy Easter guide 🧡

16/03/2026

Homemade Grass-Fed Beef Jerky 🥩

Use 2kg organic grass-fed and finished topside or eye round, sliced thinly. Arrange the slices evenly on stainless steel dehydrator trays.

For the seasoning, grind 3 tablespoons whole black peppercorns in a coffee grinder until finely ground and aromatic. Then grind 3 tablespoons celtic sea salt separately to achieve an even texture.

Transfer salt and pepper into a shaker for easy, even application, then generously coat each slice of beef to ensure full coverage.

Place the trays into a dehydrator at 55°C for 10 hours. This slow, low-temperature method helps preserve nutrients while creating that classic chewy jerky texture.

The result? ✨
Pure, high-protein, school-lunch-ready beef jerky made from quality meat.

Save this recipe and give it a try 🧡

Are you holding onto unprocessed stress, grief or trauma? 🧐Set yourself free by creating the safety to feel and release ...
16/03/2026

Are you holding onto unprocessed stress, grief or trauma? 🧐

Set yourself free by creating the safety to feel and release these stored emotions. This allows your body, mind and nervous system to find balance and ease.

Exciting news! My books are officially open again to new clients.

So if your body is asking for support, now is the perfect time to listen.

Get in touch to book your Neuro-training Kinesiology session 🧡

📖 doi: https://doi.org/10.1136/bmj-2022-073613

09/03/2026

When it comes to supplements, it's not just what you take, it’s when you take it.

Timing matters because your body changes throughout the day. Hormones shift, digestion turns on and off and your ability to absorb nutrients fluctuates.

On top of that, some supplements compete with each other and when taken together, they can block absorption or cancel each other out.

Here’s a simple breakdown:

☀️ Morning (empty stomach or with breakfast)
✔️ Thyroid medication (alone, water only)
✔️ B-complex / B12
✔️ Vitamin C
✔️ Iron (away from coffee, calcium & tea)
✔️ Adaptogens (rhodiola, ginseng)

🥗 With meals (better absorption, less irritation)
✔️ Omega-3s
✔️ Vitamin A, D, E, K
✔️ Zinc (away from iron & calcium)
✔️ Digestive enzymes
✔️ Curcumin (away from iron)

🌝 Evening / night (calming + repair)
✔️ Magnesium (glycinate, threonate)
✔️ Glycine
✔️ Collagen
✔️ Inositol

🚫 Keep separate
❌ Iron ↔ calcium, magnesium, zinc
❌ Zinc ↔ copper (balance matters)
❌ Thyroid meds ↔ minerals (separate by 4 hrs)

The goal isn’t more supplements.
The goal is right timing, right form, right person.

This is where personalised testing and strategy changes everything.

Save this post and tag someone in the comments below who could find this helpful 🧡

09/03/2026

Breathing through your nose is NON-NEGOTIABLE 👃

It's not a trend. It's not a biohack. It's a biological requirement for human health.

Nasal breathing activates the parasympathetic nervous system (PSNS), your rest, digest, repair state.

This is where true healing happens: hormone regulation, immune repair, nervous system recalibration and gut restoration.
👉🏼 No PSNS = no real recovery.

This is why mouth taping at night is such a powerful tool for mouth breathers. It gently re-trains the airway and nervous system to stay nasal during sleep, improving:

🔶 Sleep depth
🔶 Oxygen efficiency
🔶 HRV
🔶 Gut motility
🔶 Inflammation
🔶 Immune resilience
🔶 Physical & neurological recovery

Important: mouth taping is not the root-cause solution.

The real work is recalibrating the nervous system and restoring proper breathing patterns.But mouth taping is one of the best support tools while you relearn how to truly breathe again.

Have you tried mouth taping? Share your experience in the comments below 🧡

These are my go-to supermarket picks made from real, wholefood ingredients 🌿When shopping at the supermarket, always cho...
09/03/2026

These are my go-to supermarket picks made from real, wholefood ingredients 🌿

When shopping at the supermarket, always choose products that are as close to their natural state as possible.

Check the label and make sure they don't contain any additives, preservatives, artificial flavours, gums or cheap fillers.

The best products contain only simple, quality ingredients that support your gut, energy and overall health.

❗️Save this post for your next grocery shop.

What’s one clean supermarket staple you never go without? 🧡

Creamy, zesty and nourishing, these Lime Avocado Match Bars are the perfect treat reminding us of summer that won't end ...
09/03/2026

Creamy, zesty and nourishing, these Lime Avocado Match Bars are the perfect treat reminding us of summer that won't end up in a sugar crash 🍋‍🟩

Matcha is an antioxidant powerhouse boasting up to 137 times more EGCG catechins than standard green tea. By consuming the whole leaf, you’re fueling your body with a potent shield that actively lowers LDL cholesterol, boosts immunity, and promotes long-term heart health.

They’re a delicious option for afternoon tea, weekend gatherings or sliced into smaller squares for the kids if they're craving something sweet.

Give this recipe a try and tag your matcha-loving friend in the comments below.

For more recipes browse my new cookbook 'Doctor Verena's Kitchen: Eating for ultimate health made easy.' Link in bio 🧡

2026 is not about doing more, it's about doing what truly supports you 🙌Let's move away from fear-based, quick-fix, one-...
23/02/2026

2026 is not about doing more, it's about doing what truly supports you 🙌

Let's move away from fear-based, quick-fix, one-size-fits-all health advice and instead, make choices which are steadier, wiser and more sustainable.

This shift looks like:
👉🏼 Repairing instead of suppressing
👉🏼 Consistency instead of intensity
👉🏼 Nourishment instead of punishment

2026 isn’t the year of extremes, it’s the year of repair, presence and building the foundation for long-term vitality.

❗️Save this post and come back to it as the year unfolds.

Which swap feels most supportive for you right now? 🧡

Fatigue, brain fog, gut issues, skin flare-ups, hormonal shifts, anxiety, poor sleep.. These are all surface-level signs...
23/02/2026

Fatigue, brain fog, gut issues, skin flare-ups, hormonal shifts, anxiety, poor sleep.. These are all surface-level signs that something isn’t quite right in the body.

🌳 Beneath these symptoms lie the 'real roots', such as chronic stress, nervous system overload, gut imbalance, inflammation, hidden toxins, nutrient depletion etc.

True healing happens when we understand why the body is acting this way and provide it with the care it’s asking for on a deeper level.

Treat the roots and the whole system can finally thrive 🙌

What is your body trying to tell you right now? 🧡

16/02/2026

I love flowers 🥰

The smell, the colours, the way they instantly soften my nervous system. They truly feed my soul.

My very first summer job as a teenager was in a flower shop, surrounded by blooms. Long before I understood the science, my body already knew.

Research shows that flowers in our environment can:
🌼 Reduce anxiety and mental fatigue
🌼 Improve mood, creativity and emotional resilience
🌼 Support faster recovery after illness or surgery
🌼 Enhance feelings of connection, gratitude and calm

And the scent matters too 👃
Natural floral compounds speak directly to the limbic system. The emotional centre of the brain, helping regulate stress, sleep and emotional wellbeing.

This isn’t just aesthetic pleasure. It’s nervous system nourishment.

When was the last time you brought fresh flowers into your space and how did they make you feel? 🧡

Today’s children may be the first generation to live shorter, sicker lives than their parents.Here are the facts 👇🔸 1 in...
16/02/2026

Today’s children may be the first generation to live shorter, sicker lives than their parents.

Here are the facts 👇

🔸 1 in 3 children are overweight or obese (rates have tripled since the 1970s)
🔸 Type 2 diabetes is rising in children (once almost unheard of!)
🔸 1 in 5 children now lives with a mental health condition
🔸 Children sleep 1–2 hours less per night than previous generations
🔸 Over 90% don’t meet daily fibre needs, weakening gut and immune health
🔸 50–60% of children’s calories come from ultra-processed foods
🔸 Food allergies have increased by >50% in just two decades
🔸 1 in 4 children is iron deficient, impacting learning, mood and immunity
🔸 Children are exposed to more environmental chemicals by age 5 than ever before

Today’s kids are growing up in a world their biology isn’t designed for.

But the good news is that their bodies are incredibly adaptable when we support nutrition, gut health, sleep, nervous system regulation and real food.

This isn’t about perfection, it’s about awareness and better choices.

Like. Share. Start the conversation 🧡

Address

Suite 1, 24 Young Street Novello Building, Young Street Medical
Wollongong, NSW
2500

Opening Hours

Wednesday 8am - 6pm
Thursday 8am - 6am
Friday 8am - 6am

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