It is a well-known fact that our outdoor environment is full of toxic chemicals that are harmful to our health, but did you know that our home environment is our greatest source of pollution? 

Conventional personal care and cleaning products contain a slew of toxic ingredients harmful to our health. Manufactured with ingredients including PEGs, sulphates, SLSs, phthalates and synthetic fragrances. These chemicals have been shown to be endocrine disrupting (hormone altering), allergenic, neurotoxic, and even carcinogenic.

The good news is that there are several ways that we can reduce our toxic burden. By consciously choosing what we purchase to eat, how we store our food, what we clean our house with and what we use on our skin, we can avoid or greatly reduce the detrimental effects these synthetic chemicals can have on our health.

It can be very confusing however as many products found in the supermarket and in shops are often ‘green washed’ whereby the front label will use terms such as organic, natural, botanical or earth friendly to make it look like a certain product is a better option, however one look at the ingredients list and it tells a different story. What’s worse is the term ‘fragrance’ used ubiquitously in products and which is unregulated is a way for manufacturers to hide their trade secrets and which can often include many harmful substances.

Shopping for these reasons can become overwhelming and time consuming and why I can show you how to ditch and switch the harmful chemicals in your home so you can start or continue your low tox journey.

To learn more either send me a message through the link on this website or click on the Young Living link to join my team.

Essential oils are the most powerful component of a plant, often known as the lifeblood of the plant as without them the plant would not survive. These ‘oils’ are made from all or any part of the plant including bark, wood, roots, leaves, flowers and peel. Rather than being an oil like a fat/lipid they are instead an extract of the plant. These extracts are removed using processes such as steam distillation, resin tapping and cold pressing.

Essential oils are highly detoxifying, scientific studies showing that pure essential oils carry the highest level of oxygenating molecules of any substance, making pure unadulterated essential oils more powerful than the plant from which it came from.

Pure, therapeutic grade essential oils are potent plant medicine which have been used for millennia as natures first aid kit, supporting everything from sleep, cuts, headaches, pain, digestion, inflammation, muscle tension, teething, insect bites and everything in between.

Essential oils can also be used to replace toxic products including, perfume, insect repellent, chest rub, candles, and other household items.

Unfortunately, not all essential oils are created equally, and many products are unadulterated versions reducing/eliminating the therapeutic value.

To learn more about how essential oils can support your health you can book into an upcoming workshop by sending me a message or click on the link in my bio via my Instagram  @nurtured_bites

To join my Young Living team, click on the link here 

Is a protein shake a daily fixture in your routine?

Protein powders can be an effective way to reach protein targets in times when protein needs are increased. These include athletes, both professional and amateur, injury recovery, and for those that are susceptible to sarcopenia or malnutrition.

There are so many types of protein powders available today making it confusing to know which one is right for you. Unfortunately, many of these contain unwanted ingredients including preservatives, emulsifiers, and sugars so take the time to read the nutritional panel to find a good quality one. Many are also high in lactose and casein which makes digestion difficult for those with a dairy intolerance. If flatulence, bloating, diarrhoea, or reflux occurs after ingestion of a protein powder, using a collagen powder may be a better way for you to increase protein in your diet (even though collagen is an incomplete protein it can help contribute to daily protein intake).

If you are training regularly or recovering from injury and finding it difficult to reach your protein requirements for muscle growth or to prevent muscle loss, the following list will help find one right for you.

• Whey protein concentrate: High in Branch chain amino acids (BCAAs), fast digesting best in the morning pre & post workout. Contains small amounts of lactose

• Whey protein isolate: As above

• Casein: Best before bed to prevent muscle catabolism, slow digesting, High in BCAAs. Not suitable for those with dairy intolerance

• Pea protein: Low in BCAAs, often poor tasting, best in morning, suitable for vegans

• Rice protein: Low in BCAAs, best in morning, low bioavailability of protein, incomplete amino acid, suitable for vegans

• Soy protein: Pre & post workout, suitable for vegans. Cannot be taken with thyroid medications

Several studies have shown Whey protein to be the most superior in stimulating muscle protein synthesis together with resistance training. Casein, if tolerated due to its slow digestion makes a great protein “hit” before bed (more on this in another blog!)

If you are looking for a program to tailor your nutritional requirements and get the most out of your training or recovery program, book a consultation using the link below or book a free discovery call.

When it comes to getting the most benefit out of your training program, a well-designed nutrition plan cannot be overlooked

Both what and when you eat can impact how you feel, how you perform and how well you recover from physical activity.

Activity type, duration, intensity, and timing as well as personal goals including fat loss and muscle building, influence a nutrition plan.

Both Protein and carbohydrates are important macro nutrients needed to maximize training results, however carbohydrates have the greatest influence on both the workout and recovery

The post training meal is the most important as glycogen (stored carbohydrates in muscle) which provides the majority of energy during a training session needs to be replenished to prevent fatigue and to ensure that any protein ingested is used for muscle building and not for glycogen production which happens when carbohydrate intake is inadequate!

This meal should be the largest of the day and consumed within 30 minutes of a workout. Eating within this time frame post training not only replenishes glycogen stores it also supports the immune system by lowering cortisol (stress hormone) which is elevated during training.

Body weight, gender, intensity, and length of workout will all determine carbohydrate requirements.

A post meal workout of a 3:1 or 2:1 ratio between carbohydrate and protein is optimal, and for a 45min- 1hr workout could look like 40-45g carb:15 protein for a female or 50g carb: 15-20g protein for a male. When it comes to protein 15-20g   post training is enough to stimulate muscle protein synthesis, look out for the next  blog to learn more about this!

If you are looking for an individualized nutrition plan to optimize your training, use the link on this page to book an appointment or visit the website to make an enquiry

www.nurturedbites.com

Did you know that our 10th cranial nerve, the vagus nerve, known as the wandering nerve, runs from the brain, innervating the heart, lungs, organs in the respiratory tract and the gastrointestinal tract?

This nerve runs in a bi-directional capacity, allowing thoughts and feelings to impact gut function i.e., stress causing the body to produce a ‘fight or flight’ response by diverting blood flow away from the digestive organs, reducing gastric secretions, releasing a flood of chemicals including cortisol and adrenaline, whilst increasing heart rate amongst other things. In return, the pH of our gut is altered, affecting the gut microbiota. In acute instances the impact can be managed, however in a repeated and chronic situation, the impact is more profound. Continual alterations in gut pH, change microbial species and diversity further resulting in changes to gut function with a resulting symptomology including, bloating, reflux, pain, changes to bowel motions to either diarrhoea or constipation as well as food sensitivities and inflammation. As the gut-brain axis communicates both ways, the alterations to gut microbes impact our brain chemistry reducing the capacity for neurotransmitter production, creating a vicious cycle by increasing anxiety and mood disorders.

The good news is there are numerous ways to stimulate the vagus nerve and reduce your stress response to support your gut and prevent these alterations or bring your body back into balance.

Want to find out more? Use the booking tab above to make an appointment or organize a free discovery call.

Do you suffer from an invisible illness?

Have you been told that you look great but feel terrible? Have you seen practitioner after practitioner, undergone countless tests and simply told there is nothing wrong or that its all in your head, yet you know that you feel far from well?

It has been found that up to 1in 2 Australians suffers from an invisible illness. 

You may suffer from symptoms such as dizziness, insomnia, fatigue, mood swings, depression, or chronic pain amongst other things. Your blood tests according to the GP are all ‘normal’, so what have you got?

In a world where we have become used to a getting a clear diagnosis, having different symptoms that don’t fit into a set criterion make it difficult for conventional medicine to ‘treat’.

Our modern lifestyles which often involve, nutrient depleted diets high in processed convenient foods, elevated stress, lack of movement and sunshine, detrimental sleep hygiene habits and exposure to high amounts of environmental toxins are wreaking havoc on our health causing a multitude of symptoms.

This is where nutritional medicine can help. Holistic health practitioners view the health of a patient very differently to conventional medicine. ‘Normal’ ranges in pathology are not used as a clear diagnosis, functional testing is often included, as is dietary and lifestyle analysis. All information is put together creating a timeline of events with a clear plan put in place using diet, lifestyle, and supplementation to restore balance. 

If you are ready to restore your wellness and say goodbye to your invisible illness, then click on the appointment tab above or book a free discovery call to start a pathway to wellbeing.

Most people understand the importance of well-structured rehab programme to assist with injury recovery however without the proper nutrients, only ½ the job is done.

For optimal recovery and a re-gain of strength and movement combining nutrition with physical therapy will ensure the road back to peak performance is not only accelerated but enhanced.

Protein is the key macro nutrient when it comes to tissue repair and prevention of muscle atrophy during immobilization. During injury, the body’s protein needs are increased. To minimize muscle loss during injury, consuming protein in an evenly distributed manner through the days meals is a well-researched strategy. Leucine the key amino acid in protein muscle synthesis should be taken into consideration when choosing protein rich foods.

Diet quality is another key focus during recovery with nutrient density a key factor in aiding optimal recovery.

Nutrients including Omega 3 fatty acids due to their anti-inflammatory effects have been found to aid in recovery by reducing muscle damage.

Collagen, the building block of connective tissue such as tendons, joints and ligaments is another important nutrient to consider for injury recovery. The consumption of gelatine, rich in amino acids has been shown to increase collagen synthesis vital for tissue repair. Vitamin C, another pivotal nutrient required for collagen production and as an anti-inflammatory should also be considered.

Other nutrients needed for bone health including Vitamin D, calcium and magnesium can also be used to aid recovery.

Do you have an injury or want to find out more about a nutrition program to prevent injury? Click the make an appointment tab or book an free discovery call.

When we talk about the importance of nutrients, magnesium is at the top of the list in terms of functionality in the body. Whilst every nutrient is vital to maintain homeostasis, its Magnesium’s diverse functionality that makes it such a talked about mineral.

Did you know that Magnesium is involved in over 300 enzymatic reactions in the body including those related to bone formation, blood sugar control, thyroid health, stress regulation and healthy hormone production to name just a few?

Stress exponentially increases our magnesium needs causing a rapid depletion, and with the majority of the population already deficient in this super important mineral the endless list of deficiency symptoms that include headaches, muscle aches, hormone dysregulation, fatigue, sleep disruption and even depression is seeing a rapid rise in many individuals

Eating a diet full of magnesium rich foods is particularly important, however due to modern farming practices may not be enough to counter the effects of magnesium depletion resulting from our modern lifestyles.

Magnesium is also absorbed through the skin which means that a magnesium salts bath as well as topical creams can also help with increasing magnesium status, and these have the added benefits of inducing stress relief and reducing muscle aches.

Magnesium rich foods include leafy greens such as spinach, bananas, nuts, and seeds as well as raw cacao, so having that 80% cacao piece of chocolate is very much justified.

Magnesium supplementation can be a game changer for many people, but it is important to note that self-prescribing and buying of the shelf may not get you the results you are after, as magnesium comes in many forms and needs to be holistically evaluated by a health professional to ensure the correct form and therapeutic dose is prescribed for your individual needs to ensure you get the best results.

Want to talk more about how magnesium can help you? Book a consultation via the booking link above.

When most people think about their health, nutrition and exercise are often at the top of the list, however it’s good quality sleep that is absolutely essential for optimizing health and no amount of healthy food or exercise can compensate for inadequate z’s.

So why is sleep so important? Sleep is where all the magic happens. It is a time for growth and repair, healing, and detoxification. Sleep supports immune health, metabolism, mood, and memory and without adequate sleep, good nutrition and exercise tend to suffer as we make poorer food choices, lose motivation, and have difficulty maintaining a good mood.

Trying to lose weight? Watching calories and following an eating plan but not sleeping well?

Research has shown that poor sleep dysregulates hormones, increasing ghrelin the hunger hormone, reducing leptin the hormone that signals the brain when you are satiated and lowers insulin release leading to weight gain, promoting insulin resistance and type 2 diabetes susceptibility. 

It’s no surprise either that when we are sick our bodies yearn for sleep, as cytokines (cell signalling molecules) that regulate the immune system are released when we sleep, lack of sleep hinders their release and therefore increases our susceptibility to illness.

It doesn’t stop there either as lack of sleep impacts every body system in several ways including reducing testosterone levels in men leading to lowered libido.

Its not only the quantity of sleep that matters either however as quality has an even larger bearing on the physiological benefits induced by sleep.

So, what can you do to increase both the quality and quantity of your sleep? Practicing good sleep hygiene is essential.

There are several things that you can do, the following tips are a good place to start 

• Turn off all electrical devices 45mins – 1hr before sleep

• Make sure room is well ventilated and the temperature is neither too cold nor hot

• Avoid coffee late in the day

• Try some meditation or night yoga before bed to help your body relax

To learn more about how to increase your sleep quality and determine if there are any other factors that may be affecting your ability to get a good night rest, make an appointment and we can work on a personalized plan to help increase your z’s and support your well-being.

In the last decade gluten, a protein found in many cereal grains and processed foods has become a topic of lengthy discussion. In those with coeliac disease, (an auto-immune condition whereby gluten causes the villi of the small intestine to become damaged preventing the proper absorption of nutrients) it is imperative that it be removed from the diet, however aside from coeliacs, more people are finding that by removing gluten from their diets they seem to have improved their health. But is gluten really the enemy it’s made to be if you aren’t coeliac?

Non-coeliac gluten sensitivity has seen a rapid rise of the past few years and for these people removing gluten can make a world of difference to their health. Those with other auto-immune conditions may also see an improvement in their health and a reduction in anti-bodies. So why is this so?

Gliadin, which accounts for 70% of the protein in gluten is the one responsible for causing the inflammatory response in coeliacs and whilst this accounts for the damage to the small intestine in this case, it can also cause inflammation when it is not properly broken down in those with sensitivities to gluten. Gluten has also been shown to produce molecular mimicry with the thyroid gland and individuals with Hashimoto’s thyroiditis often see a vast improvement in their health by removing gluten from their diets

Gliadin, the protein that makes up 70% of gluten has also been shown to upregulate Zonulin which modulates the tight junctions in the intestine causing intestinal permeability or what is better known as ‘leaky gut’, allowing unwanted substances to cross into the bloodstream.

Intestinal permeability however cannot be blamed on gluten alone with a mix of irritants including processed foods, pharmaceutical medications, pathogens, and other environmental toxins disrupting the tight barrier between the digestive system and the bloodstream producing symptoms that can be similar to those with actual gluten intolerance

Gut health is a major factor in gluten tolerance in many individuals and once this is addressed a re-introduction of gluten containing grains in moderate amounts is often well tolerated.

To discuss whether following a gluten free or low gluten diet to address your health concerns is right for you, make an appointment using the booking tab.