Nutrition Archives - Alison Tehan Nutrition

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...

What is causing my high cholesterol?

September 21, 2022

Exercise, fibre, good mood, Gut Health, Health, hormone balance, immune support, Lifestyle, liver cleanse, liver detox, liver support, Nutrition, weight loss

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually include Total Cholesterol HDL LDL Triglycerides LDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...

Are your hormones sabotaging your weight loss?

July 19, 2022

Fitness, good mood, Gut Health, hormone balance, Lifestyle, liver detox, liver support, Nutrition, weight loss

Have you tried everything and are still struggling to get rid of that extra weight around your middle? While calories and diet quality are important factors when it comes to managing weight it may be your hormones at play. How do hormones affect your weight? Hormones support many important functions within the body, including your ability to maintain muscle, sleep, lose body fat, and experience stress and hunger. When a hormonal imbalance occurs, it becomes significantly harder to lose weight. The main hormones that affect your weight are Cortisol: your body makes cortisol in response to stress, but most of us are in a state of fight or flight too much of the time, and our cortisol is high as a result. High cortisol levels over time deplete happy...

What is causing my bloating?

April 4, 2022

depression, Exercise, food intolerance, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, immune support, liver detox, Nutrition

There are so many causes of bloating and its not always about the food. This is an area that can confuse so many and I want you to know that its not always about the food as I outline below. Yes some food groups can cause our gut to bloat after eating them. This can be a normal physiological reaction. Normal bloating shouldn’t cause too much discomfort and it passes after a short period of time. I believe our bodies are designed to eat real, whole foods. Our bodies know what do to with them, they are designed to break them down and digest them. As we get older it becomes harder to digest foods such as dairy as we stop producing much of the enzyme to...

bloat bloating gut health

Nutrients to support your immune health during Winter

June 1, 2021

depression, detox, Exercise, fibre, good mood, Gut Health, Health, immune support, Lifestyle, Nutrition, Vitamins

While it’s not possible to completely prevent or avoid colds and viruses there are things we can do to support our immune system this Winter. With 70% of our immune system in our gut it seems logical that the food we eat is one of the most important ways to support our immune system. Natural, wholefoods deliver the enhancing, protective properties we need. It’s also a good time to eat foods high in flavonoids, which support your immune system, think bright, colourful and seasonal foods and herbs. There are also a few nutrients and lifestyle changes to keep an eye on or to include during the Winter months that specifically support our immune system. Vitamin C No surprise here – vitamin C is long known for its role in...

Should I try Fasting

May 21, 2021

anxiety, bloating, depression, detox, Fitness, good mood, gut dysbiosis, Gut Health, gut-mind connection, Health, hormone balance, Nutrition

Fasting is one of the most ancient and a widespread healing traditions and has lately become popular and mainstream. There are so many benefits to fasting mainly focusing around weight loss. Other benefits that have come out of more recent research include improved insulin resistance, blood pressure, gut health, reduced inflammation and also allowing for cell recovery and tissue rejuvenation. The idea of fasting is to allow the insulin levels to go down far enough and for long enough that we start to burn our fat stores. After a week or so of trialing a fast you may start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels...

Nutrition