Make An Appointment

Alison Tehan Nutrition / Make An Appointment

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Start of the week reminder ✨and artwork from the

Start of the week reminder ✨and artwork from the beautiful @blessthemessy

Let’s begin the week with a new perspective.
Its never too late to turn things around and start again. My clients inspire me all the time especially my older clients who continue to try to improve their health, regardless of their age and stage

Remember it only takes a couple of days to change your gut microbiome through your dietary choices. It doesn’t have to be just about diet either, it can be about sleep movement and mindfulness too, it all contributes to improving our health

What are you going to start this week?

if you’re 40 or over you’re most likely in per

if you’re 40 or over you’re most likely in perimenopause or as this phase is sometimes called, second puberty.

When you understand why and what your body is going through during this phase it can make the transition a lot easier. Your body does need a different level of support compared to your 20s & 30s and understanding how to do that is probably something that is not commonly talked about in the health space.

During our 40s our hormone progesterone (which keeps us calm, decreases inflammation and keeps our nervous system in check) is slowly on the decline while estrogen is up and down and all over the place.
The hormonal changes can manifest differently for everyone but common symptoms include insomnia, migraines, bloating, digestion issues, low mood, night sweats, heavy periods and breast pain. But know this stage is temporary and everyone's experience is completely different. The good news is that the symptoms can respond to diet and lifestyle treatments

🥬Eating in a way that supports our hormone balance with foods rich in magnesium (spinach, avocado, dark chocolate (>80%),pumpkin & chia seeds, almonds & cashews) and taurine (meat). A combined supplement may be required if you cannot eat these foods. Both of these nutrients do so much for our body but can reduce hot flashes and also promote good sleep

🥬Working on your gut health is so important As I say all the time, this is a lifelong process but making sure you are eliminating toxins daily as well as having a balanced gut microbiome can make a big difference to your hormone balance especially estrogen

🥬Reducing alcohol and caffeine to support your estrogen levels and adrenals

🥬Working on mind body practices to reduce stress and estrogen

These are just some changes that can make that such a big difference to how you feel daily. I think its so important to open up the conversation in this area and support women during this time. I think its been a taboo topic for so long and has left women feeling helpless with what options they have to support their bodies and how energised they feel.

If you are struggling with this phase please get in touch for more personalised advice 😊

My kind of bread. This is absolutely DELICIOUS and

My kind of bread. This is absolutely DELICIOUS and you must try this because its a beautiful mix of nutritious plants including seeds and nuts & goes with everything - avo, jam, tahini, butter, honey, eggs, nut butter 🤤

It’s definitely one i recommend if you need a break from wheat bread or need something thats all wholefoods and more satiating

ive made this version of bread for years and it never disappoints. Its a great lunch or breakfast base with plenty of protein included.

Try for yourself, recipe below
Recipe by @thebeautychef

2 cups almond meal
½ cup arrowroot
¼ cup flaxseed meal
1 tbsp chia seeds
1 tsp bicarb soda
¼ tsp salt
5 large eggs
¼ cup extra virgin olive oil
1 tbsp apple cider vinegar
2 tsp raw honey

Preheat the oven to 180’. Lightly grease and line a 18 x 8cm loaf tin with baking paper.
Place the almond meal, arrowroot, flaxseed meal, chia seeds, bicarb soda and salt in a medium bowl and stir to combine.
Beat the eggs, oil, vinegar and honey together in a separate bowl.
Add the egg mixture to the dry ingredients and stir to combine. Spoon into the tin and smooth out to create a flat surface.
Bake for 30-35 minutes, until golden brown and a skewer comes out clean when inserted into the centre to test. Slice as required.

I did lots of my favourite things last weekend - c

I did lots of my favourite things last weekend - climbed a mountain while looking at the ocean, watched the sunrise, gazed at the stars while on the beach and a sunrise swim in the ocean all while guiding and connecting with an amazing and beautiful group of women.

When we nourish our bodies its not always about food its also about doing what lights you up and challenges you

Amanda and I mix up the weekends each time we run our retreats and every time is a unique and special experience ✨

I love our experiences and we are in the process of planning our next one 🙌

I’m so incredibly grateful I get to run a weeken

I’m so incredibly grateful I get to run a weekend like this with @holistic_hikes at Wilson’s prom with these incredible women

We couldn’t have asked for a more amazing group of women and the Prom turned it on for us 🌞 to make sure we could immerse ourselves in its magic to make it even more special ✨💫🌟

This is where I’ll be this weekend 🤗🤗 @hol

This is where I’ll be this weekend 🤗🤗
@holistic_hikes and I are running our women’s nutrition & hiking retreat. I’m so excited it’s going to be a weekend of awesome weather, nature, hikes, fun, food, women and an ocean swim.

I hope you have something fun planned this weekend 🌞🌲🌳⛰🌊🌌🥗🏊

✨SUPPLEMENTS✨ I believe food should always co

✨SUPPLEMENTS✨

I believe food should always come first, our body knows what to do with real food and how to absorb the nutrients correctly. But we cant always get the nutrients we need from our diet due to either poor soil quality = less nutrients in food, allergies/intolerances, specific diets, lifestyle, our age or stage in life.

So many people I see have a list of supplements they have purchased at the chemist or on amazon and I just wanted to let you know there is a big difference in brands you buy yourself vs practitioner brands

The supplements you can buy at the chemist or online are often cheaper because they include cheaper ingredients and mostly synthetic forms of vitamins and minerals. They usually contain a smaller amount of the vitamin/minteral thats needed along with added fillers and binders our body finds hard to break down and absorb effectively. Investigations have also found that some of the over the counter brands do not contain what they say they do.

Practitioner only supplements are designed for the body to absorb efficiently and effectively . While they are more expensive there are no fillers and binders and you can be sure of high bioavailibity.

When taking supplements including probiotics i always recommend checking In with a qualified practitioner to review your regime and to see what you actually need so it’s personalised. Often its expensive and a waste of money to second guess. Also it could be doing your body more harm and causing imbalance. If you are taking magnesium, are you taking the best form for your particular issue? If you are taking iron are you taking one that is gentle on the gut with high bioavailability?

If you have sourced your own supplements make sure you are supporting your body with the right brands and you actually notice a difference or find out if you can adjust your diet to include those nutrients instead 😊

It’s almost the end of the school holiday break

It’s almost the end of the school holiday break and back to reality. It may have been an indulgent time for you. There may have been more alcohol, sugar or processed food. For me I’ve definitely been out of my usual routine and while i have had a great break with my family my gut has certainly told me it needs more nourishment. If this is you and you have indulged over this break it’s now NOT time to start a diet or a new challenge.

Rather than thinking about needing to lose all that weight that you may have gained and punish your body, ask yourself about what could I add to my life.
When we focus on eating less and restriction it messes with our head and when we can no longer resist the “restriction” we can end up with feelings of guilt and failure. The cycle continues.

A more positive way to start again is to think about what you can do more of or increase
🌱More green leaves
🌱More water
🌱More plant foods
🌱More sleep
🌱More vegetarian meals
🌱More movement

These are just small changes that help our body to feel good, help us focus on our health. This.is a far more effective and realistic way to getting back on track and creating a new habit that leads to long term change - short term diets never do.
Let’s ditch the guilt and diet mentality- believe me I’ve seen it time and time again, the all or nothing approach doesn’t work.

Tell me what have you tried that works? 😊

We need to talk about plastic water bottles 💦 T

We need to talk about plastic water bottles 💦
They are everywhere and it seems like they are not going away anytime soon if my gym is anything to go by

Ladies we need to ditch the plastic for our own health and hormone balance.

Plastic water bottles release estrogenic chemicals. As temperature and time increase the chemical bonds in the plastic increasingly break down and leach into the water. The estrogen like activity makes it a hormone disruptor which then affects the balance of our own natural hormones. They disrupt and they also mimic our hormones and bind to our estrogen receptors and interact with our thyroid disrupters. This can then send the WRONG message in our body.

Some of the health concerns that these hormones disruptors pose include
✨estrogen dominance and associated conditions
✨breast cancer
✨thyroid issues
✨endometriosis
✨early puberty
✨fertility (in men as well)
✨low semen quality
✨fertility issues
✨obesity and type 2 diabetes

We all need to take a bigger step in this space because all the plastic in our food packaging and cosmetics and just in our environment is affecting all of us - men, women and children.

It can feel overwhelming at times with the amount of plastic in our lives but one change we can make is ditching the plastic water bottle and replacing it with stainless steel or glass. Even if it says BPA free, its no better.
There are so many places you can buy these bottles now and even the supermarket choices are not that bad

Water bottles are also an easy first step to reducing your exposure to plastic and then you can start thinking about all the other areas in your life such as food packaging and cosmetics 😉

It’s only jiust a little over 5 weeks until @hol

It’s only jiust a little over 5 weeks until @holistic_hikes and I get back to the beautiful Wilsons prom for our next Womens Nutrition and Hiking Weekend Retreat on 30 April - 2 May
We have a beautiful group of women coming along.

The exciting news is we have 1 spot that has become available so if you’re interested please get in touch.

Its a weekend designed to nourish mind, body and soul where we hike, eat nourishing foods, meditate, breathe, spend time understanding our values and experience cold water therapy.
It’s hard to say what is my favourite part of the weekend is but I know I absolutely love witnessing the connection that happens for everyone. The connection with nature, food, ourselves and each other, so it’s incredible when this happens in such a short time.
After the year that 2020 was, an opportunity like this feels all the more special ✨

If you are interested or have any questions please feel free to DM me 😊