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INSTAGRAM:

alitehan_nutritionist

🥑Online & in person appointments available
🥦Empowering women to energise their body, nourish their gut & live their healthiest, most fulfilling life

You dont have to fast during perimenopause to mana

You dont have to fast during perimenopause to manage your weight. If your are fasting and it’s working for you great.

But fasting doesnt suit everyone and can cause more stress and nutrient deficiencies for some people if not done correctly

You may be feeling frustrated with the weight gain that can happen during this decade and that you should just eat less and less and remove entire meals

Your body is changing but Its NOT a time to start introducing restriction, calorie counting and trying every diet, it wont work

Your body needs nurturing and plenty of the right nutrients such as fibre, polyphenols and quality protein

Its also time to start supporting your metabolic health so your body can adapt to the hormonal changes going on.

If you need support please book in a free 15 min chat with me via the link in bio.
This could be a great investment for peace of mind and not needing to second guess every meal 😊

Well that was fun and a whirlwind I was lucky to

Well that was fun and a whirlwind

I was lucky to spend 3 days in Ho Chi Minh with Steve on a work trip over the weekend

I absolutely love this city. The culture, people and architecture are all 😍 and the city is just full of energy

We managed to pack it in with so much coffee, noodles and seeing the sights

Back to work today and feeling very grateful and 😴

#hochiminhcity #foodie #nutritionistonholiday #nutritionlife #vietnam #nutritionist

Can we agree on this? And then notice how good you

Can we agree on this?
And then notice how good you feel

#nutritionist #perimenopausenutritionist #womenshealthaus #wellbeinginperimenopause #nutritionadvice #onlinenutritionist #wellbeingeveryday #vitalityrutuals

Disrupted / poor sleep can actually be one of the

Disrupted / poor sleep can actually be one of the first signs that you are in perimenopause

The fluctuations in sex hormones during perimenopause affect our sleep and you may have noticed that your sleep quality changes across your cycle with lighter sleep during the end of the luteal phase.

If you cant sleep well it literally makes everything in life much harder.
I am helping women most days in clinic with sleep quality as it is one of their biggest challenges.
If we cant sleep well we cant make good decisions, we dont eat as well, we lack energy to exercise and move our body well and shifting weight becomes much harder.

I always strongly recommend having a good night routine in place. I know I would be lost without mine.

One of my non negotiables for good sleep (along with many of my clients) is magnesium glycinate with taurine as a supplement taken before bed - it’s life changing and to adopt a good night routine

make sure you are aiming for this
* no screens after 9pm
* finish dinner 3 hours before bed
* hot shower or bath before bed
* no screens in bed - wear proper blublockers if you must
* journal or brain dump before you sleep
* deep breathe work before you sleep
* a dark & cool bedroom
* exposure to natural morning light when you wake

If you need some help with your sleep you can get in touch via the link in bio 😊

3 things I want my perimenopause clients to know

3 things I want my perimenopause clients to know

1️⃣your relationship with food is something you want to work on - understanding and appreciating how real food makes you feel can be life changing rather than focusing calories, diets, fear and restriction

2️⃣your muscle mass is declining more rapidly after the age of 40 so with muscle decline there comes slower metabolism and less overall strength. Resistance training is more important than ever 💪

3️⃣You need to up your protein to levels you have probably never had before - getting this right especially at the beginning of the day can make you feel so much more energised and balanced and help muscle synthesis

Obvsiouly there are so many more things to focus on but these are the main areas of focus for a smoother peri journey 😊

Are you supporting your body in the best way throu

Are you supporting your body in the best way through this hormonal transition?

Your body is amazing the way it can send you messages and at this stage in life they are loud

⭐️are you eating enough whole foods?
⭐️are you digesting your food
⭐️are you sleeping well
⭐️are you moving your body
⭐️are your detoxification pathways working
⭐️are you taking time for yourself

If you need some guidance in this phase Id love to help. You can reach me via the #linkinbio for a free 15 min chat 😊

#clinicalnutritionist #onlinenutritioncoach #onlinenutritionist #womenshealth #perimenopausecoach #perimenopausesymptoms #perimenopausehealth #nutritionadvice #holisticnutritionist #melournenutritionist #foodie #nutritionistlife

Welcome to perimenopause 🙌 What symptoms have

Welcome to perimenopause 🙌

What symptoms have i missed?

I’m curious, tell me are you experiencing any of these or all of these or just sailing through?

I would love to know 👇

#perimenopauserelief #perimenopausesymptoms #weightloss #menopause #perimenopausefuntimes #menopausesymptoms #perimenopause #perimenopausefuntimes #clinicalnutritionist #holistichealth #nutritionsupport #digestionsupport #onlinenutritionist #nutritionistlife #healthyliving #over40women #mteliza #morningtonpeninsula #morningtonpeninsulabusinesswomen #mornpenbizchicks #womenshealthnutrition #nutritiontips

Your 40s and your perimenopause transition doesnt

Your 40s and your perimenopause transition doesnt have to feel chaotic and leave you feeling a hot mess

Think of it as a window of opportunity to really listen to your body and invest in your health.

Start paying attention to the messages from your body

Start working on your relationship with food

Start resistance training and build muscle

This is an investment in you and your future health

Your menopause transition will be much smoother and you will feel more in control

Ifif you need guidance, then great, book a time to see me, I love supporting women in this area

#WomenHealth
#Perimenopause
#Nutritionist
#HealthyEating
#HormoneHealth
#MenopauseSupport
#HormoneBalance
#NutritionTips
#WellnessWomen
#MenopauseJourney
#HealthyHormones
#WomenWellness
#PerimenopauseNutrition
#HolisticHealth
#HormoneFriendly
#WomenNutrition
#BalancedHormones
#NutritionAdvice
#HealthTips
#MenopauseNutrition

😊

Something you may not know is I dont just talk abo

Something you may not know is I dont just talk about food and nutrition in my consultations

While eating the right food does make you feel amazing, your lifestyle habits also help you make better food choices

Here is sienna advice I hide every day in clinic to help women feel energised with vitality

⭐️Supporting your circadian rhythm benefits so many aspects of your energy, metabolism and health. It also influences blood sugar, hormones, insulin sensitivity and also promotes better sleep.
waking and exposing your eyes to natural light, eating at the same time most days and adopting a healthy night routine all support your rhythm.

⭐️Drink water as soon as you wake up because you are dehydrated and your body needs the fluid to digest, focus, feel energised, hydrate and it will help with your skin and staying regular 💩

⭐️Maximise the hours before midnight - if you make it a habit most nights to get to sleep by 1030pm, you will feel very different the next day, more energy and make better choices when it comes to your diet.

⭐️Our habits around our phones seem to be becoming harder to manage so lets try to introduce a toilet stop and a meal without the distraction of your phone and enjoy the peace and mindful eating and 💩 each day

Can you relate to any of these or are you nailing them already? I’d love to know

#onlinenutritionistaustralia #onlinenutritionist
#clinicalnutritionist #nutritionconsultant
#WomenHealth
#Perimenopause
#Nutritionist
#HealthyEating
#HormoneHealth
#MenopauseSupport
#HormoneBalance
#NutritionTips
#WellnessWomen
#MenopauseJourney
#HealthyHormones
#WomenWellness
#PerimenopauseNutrition
#HolisticHealth
#HormoneFriendly
#WomenNutrition
#BalancedHormones
#NutritionAdvice
#HealthTips
#MenopauseNutrition

Aim for ✨optimal nutrient levels ✨optimal sle

Aim for

✨optimal nutrient levels
✨optimal sleep
✨optimal digestion
✨optimal energy levels
✨optimal vitality

it’s easy to fall into the common and normal ranges and then gut used to feeling uuugghh.

Let me help you reach optimal 🙌 🤸‍♀️

#onlinenutritionist
#nutritiontips
#WomenHealth
#Perimenopause
#Nutritionist
#HealthyEating
#HormoneHealth
#MenopauseSupport
#HormoneBalance
#NutritionTips
#WellnessWomen
#MenopauseJourney
#HealthyHormones
#WomenWellness
#PerimenopauseNutrition
#HolisticHealth
#HormoneFriendly
#WomenNutrition
#BalancedHormones
#NutritionAdvice
#HealthTips
#MenopauseNutrition

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