Nutrition Archives - Alison Tehan Nutrition

vitamin d, immunity, energy, inflammation, gut health

How optimal Vitamin D levels can transform your health

August 5, 2024

anxiety, depression, good mood, gut dysbiosis, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Motivation, Nutrition, perimenopause, Uncategorized, Vitamins, weight loss

Its that time of year when it's important to consider your vitamin D levels and ensure they are at an optimal level. Many people start to feel off balance with a low mood and susceptible to every bug circulating. Often, low vitamin D levels are the reason, something I frequently witness in my clinic Vitamin D is essential for several critical aspects of our well-being, including immune function, mood regulation, energy levels, gut health, and thyroid function. It is often referred to as the “sunshine vitamin”, as it is created in our skin in response to sunlight exposure. During winter, shorter days and wearing more layers mean less skin exposure to sunlight, leading to lower Vitamin D production and storage. Here are some surprising benefits of Vitamin...

The missing nutrient for a healthy perimenopause and menopause transition?

July 19, 2024

bloating, detox, fibre, food intolerance, good mood, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, menopause, Nutrition, perimenopause, Uncategorized, weight loss

While we hear a lot about the importance of dietary protein for women during the perimenopause and menopause transition I would argue that adequate fibre in your diet is just as important. There are so many health benefits to eating more fibre, from aiding in weight management to reducing inflammation and supporting immune health. Here’s why ensuring an adequate fibre intake is essential: Weight management - foods rich in fibre are super dense and filling. This provides the feeling of satiety or satisfaction after a meal which means you will be less likely to overeat or snack. This can certainly help manage your weight during this phase of the life cycle Prevent constipation and symptoms of irritable bowel syndrome - constipation and bloating can increase during...

Perimenopause weight gain, what you need to know

March 25, 2024

bloating, Gut Health, Health, hormone balance, immune support, inflammation, menopause, Nutrition, perimenopause, weight loss

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

body fat inflammation perimenopause perimenopause symptoms weight gain weight loss women over 40

Why loving bitter foods is good for you

November 20, 2023

bloating, detox, fibre, food intolerance, gut dysbiosis, Gut Health, Nutrition, Uncategorized

When it comes to food it can sometimes feel too easy to focus on the sweet and savory while bitter foods are often overlooked in our diet. One of the most harmful shifts in our diet over the past 50 years has been the persistent increase in the sweetness of our foods. This trend has led to a significant consequence: a growing sensitivity or aversion to bitter foods. Bitter foods may not be an obvious first choice, but from a nutritionist, their inclusion in our diet is crucial for maintaining optimal health, gut health, and promoting healthy bile flow. Before going into the benefits of eating bitter foods, let's talk about the importance of bile. Bile is a digestive fluid produced by the liver and stored in...

bile bloating cholesterol diarrhoea diet digestion gut health

Simple foods to support your mental health

October 16, 2023

anxiety, depression, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Lifestyle, Nutrition

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental health Here are 7 easy foods that can help you get started on your journey to a happier, healthier mind. Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

anxiety mood food

Probiotics and what you need to know

May 2, 2023

gut dysbiosis, Gut Health, gut-mind connection, inflammation, Lifestyle, Nutrition

Probiotics are something that I've noticed many people take without really knowing what they are taking and if they provide any benefit. It seems that there is still some confusion regarding the benefits and prescribing of probiotics, especially when they are purchased over the counter at the chemist or online. To help guide you in purchasing and taking probiotics for maximum benefit, i have provided some information below. Probiotics can be incredibly beneficial for our digestive health and overall well-being. However, not all probiotics are created equal, and understanding some key factors can help you make informed choices. There are many different kinds of probiotics, or species of beneficial bacteria, and each acts on the body in different ways Different strains of probiotics offer different benefits. It's essential to choose a...

gut health probiotics

High protein raspberry breakfast muffins

May 2, 2023

fibre, Fitness, Gut Health, Health, Nutrition

Raspberry breakfast muffins Makes 8 1 tsp baking powder 2 tsp vanilla 1/4 cup extra virgin olive oil 1 cup raspberries 1/3 cup rolled oats ¾ cup high protein plain yoghurt ¾ cup buckwheat flour 1/3 cup coconut ¾ cup almond meal 2 eggs 1 tbsp maple syrup or honey 2 tbsp roughly chopped almonds Preheat oven to 180’ Prepare a 6 holes muffin tray with patty cases Place almond meal, flour, baking powder, oats and coconut in a large bowl and stir to combine. In a separate bowl, whisk yoghurt, eggs, oil, maple syrup and vanilla together. Pour wet mixture into the dry mixture and mix until combined. Don['t over mix. Gently stir through raspberries. Spoon the mixture evenly among the 6 greased muffin holes and top with chopped almonds Place muffins into the oven and bake for 25 minutes, or until...

healthy breakfast high protein Nutrition recipes

Balancing blood sugar in Perimenopause

March 29, 2023

bloating, detox, fibre, gut dysbiosis, Gut Health, hormone balance, inflammation, menopause, Nutrition, perimenopause

I haven’t changed what I eat or how I move but my weight keeps increasing, what is going on? This is such a common question I hear from many women in their 40s and 50s. The weight gain during perimenopause and menopause is one of the most frustrating and confusing elements of this phase in a womens life. Blood sugar balance is the key to avoiding weight gain at any age and is particularly important as we approach this significant phase of life. The changes in hormones creates an environment in our body where managing blood glucose needs to be done more carefully and thoughtfully. Balancing our blood sugar across the entire day is a game changer for feeling more energised with no energy slumps, less snacking and less...

insulin perimenopause; weightless; menopause weight

The best foods to eat during perimenopause

February 21, 2023

bloating, depression, Gut Health, Health, hormone balance, immune support, inflammation, liver support, Nutrition, Uncategorized, weight loss

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

Foods that fight inflammation

October 19, 2022

anxiety, bloating, depression, detox, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, immune support, inflammation, Nutrition, weight loss

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

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