Nutritionist Tips For The Christmas Rush

Are you feeling a little burnt out coming to the end of year? It’s been a little while since your last holiday and the Christmas party season is here!

Tips to prevent burnt out!

• Prepare nutritious meals when you have time, this is the key to nourishing your body.

• Vitamin B’s- vitamin B’s are amazing for the nervous system. Foods include leafy greens, meats, nuts and seeds, legumes, whole grains.

• Start the day with wake hygiene. Don’t look at your phone when you wake up, have a glass of water with a squeeze of lemon and take a couple of deep breaths. This is setting your calming nervous system for the day.

• If you are feeling stressed swap cardio workouts with more restorative yoga.

• Sleep is essential for health and this time of year if you are going out later for a few drinks etc. Go to bed earlier during the week or miss the early morning boot camp.

• Had a few glasses of wine, drinking green tea is great for liver detoxification and is antioxidant rich.

• Say no, if you have a lot of functions on and you are starting to feel run down or fatigued then stay at home. Have bath and take some time for yourself.

• Legs against the wall for ten minutes, this is great to stimulate the calming nervous system.

• Laughter, yes it is a great form of stress relief, and that's no joke.

Nutritionist Topic -Testosterone

As a nutritionist hormone balance is key and important aspect to consider with overall health. Men this is for you. Testosterone levels start to decline every year by 1% after the age of 30.

Testosterone plays a key role in your:

-muscle mass and bones

-sex drive

-mood and quality of life

-verbal memory and thinking ability

What can we do to support your testosterone levels?

Zinc - this mineral helps to boost testosterone levels.

Vitamins - A,C,E.

Magnesium - supports healthy testosterone levels.

Reducing stress levels and cortisol ( stress hormone), high cortisol levels reduce testosterone levels.

Increase muscle by weight lifting.

A balanced diet of protein, carbohydrates and fats is essential for healthy hormones in men but also essential for muscle building and repairing.

Have you had your diet professionally evaluated to see if you are hitting macronutrient and micronutrient intake.

Send me a message!

Thanks

V 🥑

Nutritionist Topic -Acne

As a nutritionist imbalance to consider. Do you breakout when you are stressed? It’s a common complaint for women and I see it often in clinic.

Why does our skin do this?

One research article discussed the mechanisms. Chronic stress increases the secretions of adrenal androgens therefore increasing sebaceous gland lipid production, this means an increase of oil in the skin. Also skin inflammation increases with higher cortisol production from elevated stress.

A greater production of oil and inflammation is the perfect combination for acne. Stress can also delay wound healing by 40% which can lead to acne scarring.

Now how can we address this.

🌿 Reduce stress levels through lifestyle changes, incorporate meditation daily to stimulate the parasympathetic nervous system ( the calming part of the nervous system). Introduce yoga into your fitness regimen.

🌿 Reducing sugar and highly processed foods

🌿 Consume a nutrient rich wholefood diet

🌿 Nutraceuticals- zinc is my favourite mineral for acne

🌿 Address any GUT issues

🌿 Drink water and reduce coffee

🌿Use active topical cosmeceutical products

Seek professional skin advice from a skin therapist and clinical nutritionist for chronic skin conditions.

Nutritionist Topic - Hunger Hormones

Trying to loose weight is difficult, and our hormones are to thank. Why? 
When losing fat, the body produces increased amount of a hormone called Grehlin. This hormone increases the desire to eat. This is why weight loss can be difficult, we are fighting our bodies biology. Working with a nutritionist can support you with your weigh loss goal with a healthy and nutritious diet.

Nutrition Tips for Glowing Skin

Glowing skin post

Some of you know that before I studied nutrition that I have been a skin therapist for 13 years. I work with clients that are concerned with ageing, acne, rosacea, pigmentation and general skin health. Skin health is a reflection of internal health especially with skin conditions. Consuming nutrient rich food will not only enhance your natural beauty but also prevent premature ageing, and skin conditions such as acne, dermatitis and rosacea.

As a nutritionist these are my top recommendations for glowing skin

Omega 3

Fish oil contains high amounts of omega 3 essential fatty acids. Added benefits include skin hydration and reduction of fine lines. A systematic review demonstrated the benefits of fish oil and skin.

Skin conditions including acne, eczema, psoriasis and rosacea are associated with inflammation. A journal article states that omega 3’s dampens inflammation, therefore improving skin appearance and reducing inflamed states. Omega 3 also may have photo-protection properties meaning it may protect the skin from photo ageing, and sunburn. An all rounder for skin conditions .

Functional foods include salmon, sardines, chia seeds, hemp seeds, tuna and marine algae.

Antioxidants

Antioxidants are substances that combine to neutralize reactive oxygen species, preventing oxidative damage, so how does this affect your skin? Free radical damage from reactive oxygen species can cause premature ageing, pigmentation including melasma and provide photo protection.

Oral and topical antioxidants prevent skin damage through the prevention of the oxidative attack on cellular structures. Antioxidants include vitamin C, vitamin E, lycopene, resveratrol.

Functional food sources include, berries, acai berry, dark chocolate (cacao), green tea, kale, tomatoes, and turmeric.

Prebiotic and Probiotics

Probiotics are beneficial bacteria that influence the gut/digestive system. Now what is the link between your gut and skin health? This is known as the gut skin axis, if there is inflammation from poor gut integrity and digestive issues. This can lead to systemic inflammation and resulting inflammation in the skin. One journal article found that L. acidophilus improved complexion of skin furthermore a reduction in acne breakouts.

Functional food sources include kombucha, yogurt, miso, kimchi. 

Zinc

Zinc is the third most abundant mineral found in the skin. Zinc is a co factor for over 1000 enzymatic reactions. This mineral encourages the healing process in the skin. Through the action of repairing damaged tissue and wounds. Also zinc may help to reduce acne breakouts, this is my go to nutrient for acne.

Sources include red meat, oysters and legumes.

Eating a whole food diet that includes a a variety of colorful vegetables, and fruits is one of the best steps to glowing skin.

All information has been retrieved from a number of recent scientific journals and articles.

Nutritionist Topic -Heathy food swaps

As a nutritionist healthy food swaps with patients are affective in helping patients improve their diet. Small changes in what you eat can have huge benefit on how you feel and your body.

Here are my food swaps

• White rice to brown rice

• White bread to wholegrain sough dough

• Replace juice with a piece of fruit

• Margarine for butter

• Potatoes for sweet potatoes

• Potato chips for popcorn

• Creamy pasta base for tomato pasta base

• Cereal for oats

• Milk chocolate for dark chocolate

Nutritionist Topic -Fish oil absorption

Do you take a fish oil supplement? It’s best to take it with food that contain fats for example avocado, olive oil or butter. This allows optimal absorption of the essential fatty acids.

Stress

Stress! Great little video of stress and the brain 🧠 
As a nutritionist stress is common in clinic and a trigger for many health conditions. How can we reduce stress?
Exercise, meditation. 
Vitamin Bs, magnesium and vitamin C. 
Your herbs include ashwagandha which is an adaptogen and helps to reduce cortisol levels.

Nutritionist Topic -What to eat before working out.

As a nutritionist optimal nutrition and nutrient metabolism is key.

Recent research indicates that eating a small amount of carbohydrates before exercising benefits metabolism.

For example a small bowl of oats before exercising primes the body to burn carbohydrates faster. Additionally carbohydrates stimulate digestion leading to increase food metabolism throughout the day 🧘‍♀️

As a nutritionist stress eating is a big factor to consider and address. Watch this video as why and what happens to our body when we do.

Welcome to The Nourished Co

Welcome to The Nourished Co.

This is the time we tend to starting writing goals, in particular health goals. For people to achieve goals its best to start small. Small changes are realistic and more achievable.

Nutrition and Health tips for 2019

• Do not buy into diet fads. Research shows that 95% of diets fail and do not lead to long term weight-loss. Changing your lifestyle to eat whole foods, will have greater benefit for long term health.

• Whole foods are foods that are closest to their natural state, which means little human intervention. They generally resemble how they look when harvested. This includes whole grains, nuts, legumes, vegetables and fruits. With higher nutritional value this will maintain health and wellness.

• Exercise- some people do struggle to enjoy exercise. Finding what you like it vital for you to stick to a routine and to reach fat reduction and health goals.

• Practice mindful eating, taking three deep breaths before your meals. This will stimulate your digestion and reduce digestive complaints.

• Start the morning with lemon and water. This tonic will stimulate stomach acid resulting in improved digestion.

• Avoid drinking water with meals. Water will dilute the ph of the stomach, therefore reducing digestive function.

• Get outside! Spending time outside is vital for vitamin D levels. Not only does vitamin D benefit immune function and bone health but evidence shows that spending time in nature benefits mental health. Improving depression and non depression states in people.

• Take regular baths with epsom salts. Research shows that baths reduce stress, tension, anxiety and depression. A previous cross-sectional study that found people who had a habit of bathing in hot water had good subjective health status, sufficient sleep and rest, low levels of stress and high subjective happiness.

Vanessa Hewett

The Nourished Co