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Alison Tehan Nutrition / Make An Appointment

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Your body communicates through symptoms and let’

Your body communicates through symptoms and let’s you know if it is happy or not. Your body is trying to tell you that something needs to change because your health is out of balance

Do you feel bloated after certain foods or drinks?
Do you experience painful periods?
Do you have regular headaches or migraines?
Does your skin break out frequently?
Do you feel fatigued?
Does your liver need more support
Do you need more sleep and rest?
Do you need to move your body more?

Do you listen to your body or override the messages and keep going?

It’s easy to think about symptoms that could so easily reduced or removed as “normal" but looking at them as little messages can be a positive driver to change

How you respond to your body's messages can give you the power to change how you experience and feel every day 💫

LIVER AND WEIGHT LOSS if you cant shift weight n

LIVER AND WEIGHT LOSS

if you cant shift weight no matter what you eat it could be your liver - the missing piece to your weight loss puzzle. I am so passionate about this topic because I think so many people underestimate the link between our liver and it’s impact on how well we look and feel everyday.

Your liver has a huge influence on whether your body will shift weight or not.
Most people dont think of the liver when it comes to weight loss but the livers role is so long and complex. It aids in digestion by producing bile to help break down fat and absorb fat- and water-soluble vitamins and minerals; and it plays a part in regulating glucose, blood pressure, blood sugar, insulin, estrogen, testosterone, immunity, and blood cholesterol production and elimination.

Because of this long to do list and every day living your liver may need a little love. If you have a high intake of certain substances such as refined sugars, regular alcohol, processed foods, trans fats, regular medication or you are a smoker and not eating enough of the nutrients and herbs that support the liver It doesnt matter how much you restrict your calories weight loss becomes more challenging.

In clinic when I help people to support their liver I hear countless times they feel more energised, less bloated and constipated.
You cant underestimate the impact our liver has on our overall health and vitality. So giving your liver more support and a break from those substances could be the missing piece of your journey.

What you can eat and do to support your liver I will cover in another post as it just as important as what to avoid.

If you are feeling like your liver could do with some support and you would like some guidance this is an area I love to help 😊

Just a little reminder for the week ahead to enjoy

Just a little reminder for the week ahead to enjoy the journey 💫

I think sometimes our end goal becomes the main focus rather than focusing on what we have changed and achieved on the way to reaching our goal

Remembering the small steps we have taken along the way can be so rewarding and empowering and helps keep us stay motivated 🙌

IBS - irritable bowel syndrome Have you been told

IBS - irritable bowel syndrome

Have you been told to try the low FODMAP diet by your GP or someone else to help with your IBS gut symptoms?
Were you given personalised and individual professional guidance with how to implement the diet?

Please know - this diet is a short term strategy only. It’s not meant to be done on your own with no guidance - this is a complex diet that can cause further issues if not done with the guidance of a professional

Yes you may feel better when you remove all the high FODMAP foods but these foods are important for your gut health. its important to understand what foods are triggering your symptoms and if in fact it is food and not some other common trigger. I see this so often where people are diagnosed then left to their devices to figure it out which can take sometimes years on your own

Most foods that are high fodmap feed your beneficial bacteria which is why its important to not exclude them indefinitely. They are important for your gut to thrive.

There are also other non diet approaches to helping with IBS symptom relief which have been shown to be just as effective as removing foods.

If you need help or guidance in this area please get in touch so you can get some lasting relief from your gut symptoms 😊

It’s 4 weeks until Christmas 🙌 Whats you plan

It’s 4 weeks until Christmas 🙌
Whats you plan for supporting your health through this time?
Are you thinking its a write off already and will be full of indulgence that is out of your control BUT you will start a diet in the new year?
It’s such a common and easy pattern to fall into but it often leads to feelings of helplessness and the constant yo yo dieting mentality

How about reframing that thought?

How about thinking of what you can do and how you will look after yourself over this time.
We are out of our normal routines but every time we eat and drink its an opportunity to nourish ourselves and an opportunity to choose health

Remember this. Just because its a time of celebration it doesnt have to mean a sacrifice to your health or that your health journey is on hold

Its a time when we should be taking more care, more planning and looking for ways to nurture what is so precious so we feel our best most days

Listen to your body and what it needs

You get to choose every time and your body will thank you

I have written a piece on some easy ways to navigate the Christmas/New Year period. Link is in my bio 😊

This is one of my go to salads when the weather is

This is one of my go to salads when the weather is hot like today.

Beetroot, carrot, cabbage and mint salad

It’s so simple and looks so amazing and bright that everyone 👧 is happy to eat it 🙌 It goes with everything as well. I love this as an easy way to serve cabbage for the kids

If you want to know how to make it👇

I am lucky to have a thermomix so I just add 1-2 carrots, 1/2 large beetroot and small section 1/4 approx of purple cabbage. I blend them all together for a few seconds so they are finely chopped. If you don’t have a thermomix you can easily do this in any blender or grate or finely chop the veg.
Add a large handful of chopped mint. I then dress with 2 tbsp extra virgin olive oil, 1 tbsp balsamic, 1 tsp honey, 1 tbsp apple cider vinegar. This salad will last a few days too.
Enjoy 😊

PROTEIN AND BREAKFAST something that has been com

PROTEIN AND BREAKFAST something that has been coming up a lot in my consults lately.
A smoothie with plenty of fruit, toast with vegemite or a bowl of porridge with fruit isn’t going to sustain you or make you feel good
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there is just not enough protein and the the protein in milk is not enough.
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While these ingredients are nutritious they only give you energy in the short term but no balance to your blood sugar levels
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Every meal and every snack needs protein otherwise our blood sugar levels are all over the place causing fatigue and cravings especially later in the day. You don’t benefit from a piece of fruit first thing then loading up on protein later - I still see the problems this causes
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When I see people eat this type of breakfast which is so common by the way, without fail they are always ravenous in the afternoon and still looking for food after dinner
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Always make sure you have plenty of protein across the day so you can support your hormones, growth, mood, sleep..so much
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if you are fasting make sure its working for you and not causing more stress or issues with hunger after dinner.
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Also if you’re not feeling hungry for breakfast and only feel like fruit you may be eating too much the night before or your liver is a little overwhelmed
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Breakfast can be anything you like just make sure it has plenty of protein 😉

The easiest way to stay on track and motivated is

The easiest way to stay on track and motivated is to focus on what you gain from living a healthy life. Dig deep and understand your why 😉

i hope you all had a great weekend especially for those who got to escape the 25km bubble 🙌

I’m loving a bit of Mexican food at the moment e

I’m loving a bit of Mexican food at the moment especially vegetarian nachos. You can add so many different plants, whatever you prefer and the more plants the happier your gut. Also it makes for great leftovers 😋

For this recipe 👇
2 thinly sliced sweet potatoes
1 tbsp extra virgin olive oil
1 brown onion chopped
3 cloves of garlic crushed
Kernels from 2 corn cobs
2 tsp ground cumin
2 tsp ground oregano
2 tsp smoked paprika
Chilli flakes
1 tin of black beans rinsed and drained
1 red capsicum
1 can chopped tomatoes
1 cup broth/paste
Baby tomatoes chopped
1 large avocado sliced/mashed
1/2 bunch Coriander stalks and leaves
Corn chips (optional)

Heat oven 200’ and roast sweet potato slices in a splash of oil and salt for approx 30 mins.
Heat oil and cook onion until soft. Add garlic, corn and capsicum and cook for a few mins. Add spices, coriander stalks and cook for 2 mins. Add black beans, tomatoes, stock and cook for about 3 mins.
Place cooked sweet potato in baking tray and spoon over beans mix. Sprinkle with Parmesan cheese and place in oven for 10 mins. Once melted remove from oven and add chopped tomatoes, coriander leaves and sliced/mashed avocado.
Enjoy 🇲🇽

Remember this - gut health is a journey 💫 We c

Remember this - gut health is a journey 💫

We continuously need to nurture and maintain our gut health. Life happens and we can become unwell, indulge at parties and unexpected stress is always around the corner. So our gut can cope with all these situations our gut needs continuous nurturing to build gut resilience.

If you’re unsure or experience ongoing gut symptoms i always recommend checking in with a professional who can help guide you on the cause rather than trying to figure it out yourself. Sometimes it can be straight forward other times not. Asking google or buying a supplement online that can “fix” your gut can sometimes cause more damage

Maintaining good gut health needs to be a consistent & persistent effort. If you feel like you need a nudge in the right direction please contact me for a chat about how I can help you 😊 I love working with people in this area & yes we talk a lot about 💩 🙌