Archive for category Nutrition & Health Coaching

If you are one of the many Australians who suffer from digestive issues, struggle with weight or are simply seeking more energy, you will be delighted to hear we have recently welcomed a new Holistic Nutritionist to the Studio. With a bachelor’s degree in Nutritional Medicine, GAPS Certification and Australian Traditional Medicine Society Membership, Dorota Trupp is a passionate, highly experienced nutritionist with a special interest in gut health and weight loss.

Co-founding Trupp Cooking School in 2011 and then establishing  Everyday Holistic Nutrition in 2013, Dorota is also a published writer and sought-after wellness contributor for print and radio. 

To learn about Dorota’s journey into nutrition, her approach to treating clients and her own wellness routines, read on.

What’s the best part of your job as a Holistic Nutritionist?

Seeing the positive change in people’s health with simple adjustments to their lifestyles and diets.

When did you know this was the profession for you?

I have always had an interest in food and wellness and, when I relocated to Melbourne in 2002 from Europe, I looked at expanding my qualifications in this area. I found Natural Medicine courses very appealing as the ideology was like Environmental Protection, which I studied in Europe.

After enrolling into a Naturopathic degree, I soon realised that I loved Nutritional Medicine the most so that is the degree I ended up completing. It gave me much-needed knowledge and skills to help not only my patients but myself and my family.

Who is your typical client? 

Those wanting to lose weight for health and aesthetic reasons or trying to overcome digestive problems like irritable bowel syndrome (IBS).

What are the most common complaints you see in your practice?

Weight gain, fatigue and digestive problems such as bloating, gas, indigestion, constipation, diarrhoea or food intolerances. 

What’s unique about your approach? 

I offer my patients hands-on solutions and education that enable them to take better care of themselves on a routine and everyday level. That approach creates lasting positive health changes.

Is there one piece of advice you wish your patients listened to?

If you keep healthy food in your pantry, you will end up eating healthy food.

What’s the biggest mistake most of us make with our diets?  

Most people feel that eating out or eating pre-cooked, pre-packaged meals is safe for our health. They do not second guess their everyday meal choices. The obesity crisis and development of Type 2 Diabetes or cardiovascular disease is a result of our blind trust in modern food supply.

What’s your personal approach to wellness?

Being well means to me being physically, emotionally, mentally, and spiritually healthy.

As you can see, there are lots of elements we need to have under control to be well. Sometimes our diets are perfect, but we may be enduring emotional suffering due to relationship issues.

Scan your life in all areas regularly, seek assistance from professionals and look for ways to improve your life holistically.

How do you relax, unwind and recharge?

I like to swim and do light weights regularly. I also like to spend time alone with an informative book to read. And, of course, cooking healthy meals! This is my favourite way to unwind and relax.

Yoga or Pilates?

Pilates.

My secret talent is…

I have a good eye for photography.  

Call us on 9650 2220 for further information or to book an appointment with Dorota.

Wondering if you should eat an anti-inflammatory diet? Read on. Here, Nutritional Therapist Tara Doherty tackles the topic of chronic inflammation, its causes, and the best anti-inflammatory foods to add to your diet.  

When we look at the key diseases that plague our society – arthritis, heart disease, diabetes, Alzheimer’s, high blood pressure, asthma, inflammatory bowel disease – we notice that inflammation is the common denominator that ties all these diseases together.

Not all inflammation is bad. When you cut yourself, the area around the wound becomes inflamed and signals to the body’s immune system to activate healing and prevent infection. This is acute inflammation and it is absolutely normal.

Chronic inflammation is the really bad guy

Chronic inflammation results from exposure to toxins in our environment, eating heated and rancid vegetable oils (trans fats), a diet high in sugar and grains and living a stressful lifestyle combined with not enough sleep. If you are carrying some unwanted weight, this may also be due to inflammation. Inflammation creates excess insulin – the hormone responsible for shovelling calories into our fat cells – and this is definitely something most of us are trying to avoid!

When inflammation is triggered, it is systemic and affects the whole body. By combatting inflammation with an anti-inflammatory diet, not only can the symptoms of these diseases be alleviated, but we may even see them disappear.

The best anti-inflammatory foods

To enjoy greater health, try incorporating the following foods into your anti-inflammatory diet:

• Bok Choy
• Celery
• Beetroot
• Broccoli
• Blueberries
• Pineapple
• Wild Caught Salmon
• Bone Broth
• Walnuts
• Coconut Oil
• Chia Seeds
• Flaxseeds
• Turmeric
• Ginger
• Green Leafy Vegetables

Including these foods will elevate your health and reduce inflammation; however, we also need to focus on eliminating the key behaviours and foods instrumental in creating chronic inflammation.

Treating chronic inflammation through nutrition

The mind and body are an integrated system, so how we act and what we think, eat and feel are directly related to our health. Psychological stress can cause excessive inflammation; however, the biggest contributor is actually processed oil. Any kind of oil that’s been fried or cooked or treated at high temperatures is going to impact inflammation throughout the entire body.

Most processed foods, including chips, biscuits, pizza and even store-bought trail mix may contain these oils. Look for the word “hydrogenated” on labels or oils such as safflower, peanut and sunflower. Cut these oils out and replace them with good fats such as avocado, coconut and extra virgin olive oil.

Cooking with fresh produce and whole foods is one of the best daily practices we can do for wellbeing. It’s really important to understand that particular cooking methods can either benefit or destroy the nutritional density of our food. Focus on finding the oils that are hiding out in all the snacks and meals you eat and you’ll be well on your way to cutting out inflammation.

Get into the habit of asking yourself, “Does this food support the body and mind I require to live the life I’m trying to create?”

To discover how an anti-inflammatory diet can support your health, make an appointment with The Alignment Studio’s Holistic Nutritionist Dorota today.

Want more nutrition information? Here’s everything you need to know about intermittent fasting.

Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no health care provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

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The 5:2 Diet, 16/8 method, alternate day fasting, Warrior Diet… With a variety of methods and catchy titles, there’s no denying intermittent fasting is one of the biggest wellness trends in recent years. But what is intermittent fasting, exactly? And what does it do?

If you’re ever considered skipping your morning meal to optimise your health, read on. Nutritional Therapist Tara Doherty explains the basics, benefits and best practices of fasting.

What is intermittent Fasting?

Intermittent fasting is time-restricted eating, in some form on a regular basis and is one of the most important steps we can take to achieve healthy ageing.

Intermittent fasting has definitely become a topic of extreme interest recently and is a very normal, natural and healthy thing to do. Food hasn’t always been so readily available. Historically, we had no choice but to fast on a relatively frequent basis and consequently, our bodies designed ways to adapt and thrive in times of scarcity.

Benefits of intermittent Fasting

In my experience, intermittent fasting can definitely turn your health around and set you firmly on the path to longevity. The current access to an overabundance of food is so recent that our body hasn’t caught up with the changes and is struggling to cope with the excessive amounts of food we now consume. We have not evolved to handle three meals a day, with snacks in between.

Fasting…
• Improves mental clarity and concentration
• Helps with weight loss
• Lowers blood sugar and improves insulin sensitivity
• Improves fat-burning
• Lowers blood cholesterol
• Helps prevent Alzheimer’s disease
• Decreases inflammation

Intermittent Fasting Protocols

Intermittent fasting restricts when you eat, rather than what you eat. You can try fasting once a week to begin with to get your body accustomed to the process. The best way to do this is to stop eating at 7pm and then start eating again at 7am the following day. Most of the time you are sleeping so it’s not such a stretch. Gradually increase the number of days each week and then begin to shrink your eating window.

Personally, I use intermittent fasting in a 15-9 pattern, meaning each day my eating window is approximately 9 hours and then I fast the other 15 hours. Some people choose to increase to 16-8; however, we are all biologically unique and we need to listen to our bodies.

Another intermittent fasting regime many people benefit from is the 5:2 diet, whereby you are calorie restricted for two days and eat whatever you like for the balance of the week. Or the Eat/Stop/Eat option which requires a day of normal eating, followed by a day of fasting (<500cal).

Whichever fasting regime you follow, the key is to start slowly, increasing your fasting periods over time, in a methodical manner.

Intermittent fasting & Exercise

When first beginning to fast, you may need to modify your exercise routine and only take yoga or Pilates on your intermittent fasting days.

For those who are already combining fasting with exercising, benefits can be found by burst training, directly after fasting and before eating, for between five and thirty minutes. The combination of intermittent fasting and high intensity exercise may assist with reducing accelerated ageing, cancer and Alzheimer’s disease. In addition, exercise helps gets your blood sugar under control and helps you build more muscle.

Supporting intermittent fasting with good nutrition

Choosing nutrient-dense foods after the fasting period is critical for overall health. A fast should be supported by eating foods that are high in fibre, vitamins, minerals and other nutrients to help keep blood sugar levels steady. Keeping well hydrated is also critical and a factor which is often ignored while fasting.

Before starting intermittent fasting…

Whether you want to fast or not, always remember that an integrated approach is essential for optimal health. This means incorporating physical exercise and stress management, optimising sleep, reducing toxins and maintaining a healthy gut.

People who have malabsorption, are at risk of low blood sugar or have other medical conditions, should seek the advice of their doctor before starting a fasting protocol.

To learn more about intermittent fasting and healthy ageing, book an appointment with our Holistic Nutritionist Dorota today!

Want more nutrition info? Read this article on following an anti-inflammatory diet.

Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no health care provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

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A strong immune system helps keep you healthy, so there’s no better time to bolster yours than during cold and flu season. According to Nutritional Therapist Tara Doherty, if you’re looking for ways to prevent winter lurgies (and who isn’t?!), it’s time to hit the green grocer’s! Here, she’s started your weekly shopping list with eight fabulous immune boosting foods for winter. Read on to discover their cold-and-flu-fighting super powers, then make sure you add them to your trolley.

1. Citrus Fruits

Most people rush out to buy Vitamin C after they’ve caught a cold. However, as your body doesn’t produce or store Vitamin C, you actually need a daily dose to maintain health. This is because Vitamin C helps build up your immune system and is thought to increase the production of white blood cells, which are key to fighting infections. Delicious citrus fruits to munch on include grapefruit, oranges, mandarins, lemons and limes. Eat the whole fruit or add a squeeze of lemon or lime to your food. Yum!

2. Red Capsicums

These sweet, crunchy and versatile fruits (yes, fruits) pack a powerful dose of Vitamin C, containing twice as much as citrus. They are also a rich source of beta carotene and can help optimise eye and skin health. Best eaten raw to preserve the nutrient content, capsicum is perfect for adding crunch and colour to your salad. Or try serving in sticks, alongside your favourite dip.

3. Broccoli

One of the most nutritious foods on the planet, broccoli is packed with vitamins and minerals, including Vitamins A, C and E, as well as many antioxidants. To get the best nutritional bang for your buck, serve raw (eg. as part of a salad), or very lightly steamed. Broccoli sprouts are also nutrient-dense and easy to grow at home.

4. Almonds

Almonds contain valuable Vitamin E – essential to a healthy immune system. A fat-soluble vitamin, Vitamin E requires the presence of fats to be absorbed by the body. This makes almonds the perfect delivery vehicle as they are both high in Vitamin E and healthy fats. A handful of almonds makes the perfect portable, healthy snack, so stash some in your desk drawer, car, or gym bag.

5. Garlic

Regularly eating garlic may help prevent the common cold or the flu, as it has immune-boosting properties stemming from a heavy concentration of sulfur-containing compounds such as allicin. Prior to cooking garlic, allow it to stand for 10 minutes after crushing or slicing to increase the allicin content. Two to three cloves a day is an effective dose to experience the benefits.

6. Ginger

With chronic inflammation in the body at the root of most chronic disease, ginger has an important role to play in boosting wellness. It’s valued for its anti-inflammatory as well as antioxidative properties, making it a great addition to countless winter dishes. Fresh ginger may be sliced and added to a lemon and honey tea, or grated and included in soups, curries and other comforting dishes.

7. Spinach

Spinach increases the infection-fighting ability of our immune system, with research indicating that the flavonoids found in spinach may help prevent the common cold in otherwise healthy people. Healthiest eaten raw, spinach is also rich in antioxidants called carotenoids, as well as Vitamins C and E. Your spinach should also ideally be organic, due to high levels of pesticides used in standard farming practices.

8. Green Tea

Packed with powerful antioxidants shown to enhance immune function, green tea is the perfect health tonic all year round. A great low-caffeine alternative to coffee, it’s also a good source of L-theanine – an amino acid that may aid in the production of germ-fighting compounds. And, if you find the pure form not to your liking, there are some great infusions available. Green Tea and Pomegranate is my particular favourite.

Another great way to boost your immunity this winter? With remedial massage! Book now.

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Now that winter has officially arrived, we’re well in the midst of cold and flu season. From coughing colleagues to sneezing kids, it can be hard to escape its icy grip and stay in fighting form. But it is possible.

To make this cold season your healthiest ever, start by embracing these surprisingly simple winter wellness tips. Because, with 85 days until spring comes around, there’s still a long way to go!

Have a flu injection

Last year’s flu season was one of Australia’s worst in years, so experts are stressing the importance of protecting yourself with the flu jab this winter. Contrary to belief, the vaccination will not make you sick as it does not contain the live virus. You can have your flu injection at the pharmacy or your regular GP, and it is free for pregnant and older patients, and those considered more at risk.

Keep moving!

Winter is not the time to turn into a couch potato, as tempting as it can be. Regular exercise will not only keep the comfort eating kgs under control, it will help you from succumbing to the winter blues, and support healthy immune function. One study out of the University of Wisconsin found there were significantly less sick days due to acute respiratory infection in those who engaged in moderate intensity exercise over an 8-week period than in a non-exercise control group. So, don’t let cold weather put an end to your workouts!

Book a fortnightly massage

It might seem indulgent, but regular massage could save you splashing out on cold and flu tablets. Not only does massage relieve tension, knots and muscle aches, it is known to help boost your immune system. So, book a regular rub down to keep the sniffles at bay!

Get plenty of sleep

Those cosy mornings make it harder to leap out of bed, so, if you can avoid it, don’t! Various studies show insufficient sleep suppresses the immune system, not to mention the impacts on cognitive function. But exactly how much shut eye should you be getting?

According to recent recommendations from the National Sleep Foundation (US), 7 to 9 hours sleep is advised for adults aged 26 to 64. So, snuggle in, switch off that tech at least an hour before bed, and try your best to meet your daily requirement.

Wash your hands

While you should obviously wash your hands year-round – after using the bathroom, catching public transport, before eating – to avoid the spread of illness-causing bacteria during winter, you should be even more vigilant. And for convenience when you’re out and about or travelling, consider keeping a hand sanitiser in your bag.

Get souping!

Green juices may be a great way to meet your vitamin and nutrient requirements, but they’re not as appealing in the cooler months. Hearty vegetable soups, especially home-made, are a warming replacement to nourish the body in winter. Pack yours with a rainbow of vegetables and add cold-fighting ingredients like garlic, ginger and turmeric. Yum!