What’s Inside a Nutritionist’s Cupboard?

Hi again! In this video, I pull back the curtain on what you’ll find in a Melbourne nutritionist’s cupboard… well, this nutritionist‘s cupboard, anyway ūüôā

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Natural Nut & Seed Butter

Looking for a delicious, healthy and natural spread? In this video I show you how to make a nutritious tasty nut & seed butter (without all the nasties!) which your whole family will love.

As always, let me know if you have any questions about the process!

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Banana Chai Smoothie with Recipe

In this video, I demonstrate how to make a delicious & nutritious banana chai smoothie. Complete with recipe!

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5 Reasons to Choose Healthy Apple

When it comes to getting healthy and fit, they say that a bad diet cannot be fixed by hours of exercise. This is why it is so important for anyone to seek the guidance of a really good nutritionist like Melbourne’s Healthy Apple. If you are trying to get fit because you have gained too much weight from childbirth, have been sick for a long time, or if you simply want to go on the right path of healthy eating, then you need to check out Healthy Apple.

Below are five reasons why:

1: Professional Caring Service

With Healthy Apple in Greensborough, you can be sure that all the nutritional advice you will be getting will come from someone who understands how nutrition affects your overall health. A relaxing environment also ensures you can feel confident and at ease during your consultation and guaranteed to receive confidential and professional service.

2: Result-based Treatment

It’s very easy to yo-yo from one diet fad to another, or to mistakenly generalise fruit-and-vegetable serving rules as a fast way to lose weight, improve health or manage illness. Correct guidance towards the right eating habits for different body types and lifestyles need different dietary requirements, treatment protocols and limitations.

With Healthy Apple, clients can rest assured that their treatments will be unique and fitted to their needs. Healthy Apple is dedicated and striving to achieve maximum results for each and every patient.

3: Comprehensive health assessment

Longer consultation times for more thorough consultations allow for really personalised treatment and support. Why? Because when it comes to health only the most effective natural approach will do.

If you want to achieve a new state of well-being, thus maximising the quantity and quality of your life, you and your nutritionist must not only treat the symptoms, but also the underlying cause of your disease or condition. That’s why many of the programs that your nutritionist will prescribe may involve significant dietary and lifestyle changes and the use of natural medicines.

4: High Quality Natural Medicine Service

The surest and easiest way for you not to get sick often is to make sure that your body is nourished properly. With Healthy Apple, you can be sure that your diet contains all the right nutrients for your body to function optimally and that only the best quality nutritionist and clinically effective products are used for you to achieve optimal health and quality of life.

5: Professional Advice and Support

Counseling and support go a long way when it comes to attaining good health. It is very easy to feel discouraged or lost when nothing seems to work, you feel sick most or all the time or the weight issues are either creeping back or not progressing at all.

Following the latest diet fad, you might just spiral down the yoyo-dieting path again or get sicker than before. With Healthy Apple, we’re concerned primarily with your overall health and not just your symptoms.

Your nutritionist is fully qualified to dispense treatment protocols and help you with condition specific health concerns and also help you to achieve and maintain overall wellness.

Also, your nutritionist is focused on staying ahead of the latest health trends. For that reason she regularly attends specialised training sessions and is dedicated to ongoing education in the field by keeping well informed of the latest research and treatment options to give you the best healthy outcomes.

If you want to be as healthy as possible for as long as possible, contact Cristina and discover how good nutrition can create a fantastic life!

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Digestive Health

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Pregnancy

Pregnancy

You are embarking on a special journey called motherhood. Your pregnancy is a special time in your life that needs to be enjoyed and cherished and remember it with affection.

Pregnancy is also a time of great physiological change for both mother and the growing foetus and later infant. Nutritional status before, during and after pregnancy greatly influences maternal and infant health outcomes in the short term and the development of chronic disease later in life. A broad range of certain nutritional factors need to be accounted for and dietary as well as lifestyle modifications need to take place in order to achieve this.

  • Poor nutrition before and during pregnancy has lifelong effects on the growth and development of your baby. If it‚Äôs ever important to eat healthy in your life then this is the moment.

However we cannot expect to get the entire nutrients mother and baby need through diet alone. Supplementation (where required) with micronutrients is an essential part of pregnancy (and pre-pregnancy) care. This is NOT just folate. Research shows that a multivitamin & mineral approach provides better outcomes for mothers and babies. (Zerfu TA, Avele HT. Nutrition Journal; 2013, 12:20). This is due to the fact that not one nutrient acts in isolation in the body ‚Äď but all nutrients support each other in all physiological processes (eg. folate needs B6 &B12 to work more effectively).

Also, if one nutrient deficiency is identified then there is a greater likelihood that other nutrients are low as well but are yet to be detected.

Common nutritional deficiencies in pregnancy include:

  • Iron
  • Zinc
  • Calcium
  • Magnesium
  • Vitamin D
  • Iodine
  • and Omega 3 fatty acids.

 

One of the first things to consider in pregnancy is the energy requirement which will vary from one woman to another.

A healthy ratio of protein, carbohydrates, vegetables and fruits whilst reducing and eliminating processed foods from the diet should be a priority.

During pregnancy there is an increased need for energy which is required for the development of the foetus, placenta and the wellbeing of the mother.

From the 3rd through the 6th month of gestation much of the energy is used for the growth of the uterus and other maternal tissues.

In the last trimester the focus is switched on the growth and development of the foetus and the placenta.

This does not mean that the ‚Äúeating for two‚ÄĚ principle should come along. Quality of food is the focus not the quantity!!!

 

  • Protein is needed to support tissue growth in both mother and foetus and it provides the required amount of essential amino acids needed for optimum functioning of various bodily functions
  • Iron is required mainly in the 2nd and 3rd trimester due to the increase in maternal and red cell mass and the developing foetus and placenta. Deficiency is related to increased risk in pre-term delivery, low birth weight, significant delays in nervous development that can persist into adulthood.
  • Zinc is needed for growth and development and as such if the mother is deficient during pregnancy Zinc stores can be further depleted after birth andAlso poor zinc status has been linked with post partum depression therefore this nutrient must be part of any pregnant woman‚Äôs dietary intake.
  • during lactation. Deficiency is related with increased maternal pre-eclampsia and toxaemia, premature birth, low birth weight infants to name a few.
  • Calcium is one of the critical nutrients during pregnancy especially during the gestational period of 20-33 weeks when the greatest foetal mineral accretion is most active.

Prevention of Pre-eclampsia is also a key factor in pregnancy as women with the risk of hypertension and low calcium intake have been found to have share a strong link and calcium intake therefore in such group reduces  both systolic and diastolic blood pressure.

  • Magnesium is important as it reduces leg cramps which are a common issue in pregnancy. Also optimum magnesium levels are associated with fewer rates of preterm birth, low birth weight and fewer small-for-gestational age infants.
  • Vitamin D deficiency may be a risk factor for developing glucose intolerance during pregnancy and women with gestational diabetes have been found to have lower levels than women without, suggesting a strong correlation with insulin sensitivity. Also low levels have been found to raise risks of adverse musculoskeletal effects, bacterial vaginosis, small for gestational age babies, pre-eclampsia.
  • Iodine– Maternal iodine is transferred to the foetus in the second trimester for the production of thyroid hormones, deficiency being closely linked with impaired foetal development, miscarriage and mental retardation in the offspring.
  • Omega 3 Fatty Acids-DHA is one of the main fatty acids needed for neural, visual and cognitive development of the growing foetus.
  • Probiotics- specific strains of probiotics have been found to play an important role in reducing the risk of gestational diabetes, post-partum obesity, childhood asthma, eczema & hayfever, childhood diarrhoea& infection and mastitis risk.

 

Special Needs

During pregnancy some women have individual health needs that require professional assessment and prescription, these include:

  • Significantly overweight – your nutrient demands will change;
  • Significantly underweight – your nutrient demands will change;
  • If you’re a teenager who’s still growing, you’ll need more nutrition (such as calcium) for the two of you.
  • If you’re expecting multiples, you’ll have additional nutrition needs of course!
  • If you develop gestational diabetes or have pre-existing diabetes, your diet needs to change and closely monitor your blood sugar levels and communicate regularly with your healthcare team.
  • If you are an athlete‚Äď you may have entered pregnancy with specific nutritional deficiencies or demands.
  • If you have a short space between pregnancies (less than 1 year between birth of one and conception of the next), you may not have repleted your nutritional reserves, especially if you breastfed.
  • If you experienced a previous pregnancy with complications such as premature labour, pre-eclampsia or high blood pressure, a low birth weight baby, a baby with a birth defect or postnatal depression/anxiety you will benefit from extra nutritional supplementation.

 

Food quality

Main points to follow for a healthy pregnancy are:

  • Avoid caffeine and alcohol.
  • Follow a wholefood, unprocessed, fresh food diet.
  • Avoid junk foods, processed foods, high sugar foods and high fat foods (trans fat).
  • Use organic produce where you can, particularly when eating animal products such as dairy, beef, eggs and chicken.
  • Aim for organic fruits and vegetables, and if this can‚Äôt be done ensure you always wash/scrub before eating.
  • Read food labels and avoid additives.
  • A healthy diet is the cornerstone of lifelong health and healthy eating habits from gestational stage, after birth and early childhood, as these have long lasting effects throughout life.
  • Improving your nutritional status during pregnancy can help in establishing successful breastfeeding and by continuing healthy eating habits you will also help your child‚Äôs nutritional needs at each milestone he/she will progress to.
  • By instilling healthy, nourishing and nutritious foods in your life you will avoid
  • or at least reduce the chance of having a ‚Äúfussy eater‚ÄĚ.
  • Seek professional advice for your individual needs in order to achieve a better outcome for your pregnancy and your future child as this is a lifelong investment.

Yours in health,

Cristina Vitellone

Healthy Apple

 

 

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Healthy Skin

                                                                                                                                                                                                                                                                                                                                                   Foods for the skin

We are constantly bombarded in the media of all kinds, with the¬†latest products that promise glowing, young looking skin and many other miracles. The truth is most¬† of them are very expensive and contain harsh chemicals that are anything but wonderful for our whole bodies let alone for our face. Beautiful skin comes from¬†within because nourishment comes from what we put in our bodies and it’s shown on our skin.

The skin is our external reflection of how our body is functioning internally and problems may occur as toxins and waste products accumulate within the body and place additional stress on the skin.

Healthy skin needs help from the inside of the body as various lifestyle and dietary factors play a role in how it looks and feels. So the saying “You are what you eat” is very much spot on maybe¬†in this case we can say “You show what you eat” instead. To get nourishment for healthy skin¬†we need a variety of specific nutrients from our diet.

Here is a summary for these and what they do:

ANTIOXIDANTS-to prevent free radical production, anti-aging;

ESSENTIAL FATTY ACIDS-Decrease inflammation, hydrate the skin;

HUMECTANTS-to draw moisture to the skin;

WATER AND FAT SOLUBLE VITAMINS AND MINERALS-nutrients/food for the skin;

ADEQUATE FOOD AND WATER INTAKE-For optimal health and hydration.

INFLAMMATION¬† –¬† is said to be the key link to aging and therefore reduced skin integrity, hence why anti-inflammatory actions are important . ¬†

COLLAGEN Рis the most abundant protein in the body; it makes up to 70% of the dry weight of human skin and is a critical component of the vascular and muscular system, hence why adequate  collagen synthesis is important.

ANTIOXIDANTS – are substances that destroy free radicals, which are harmful compounds in the body that damage DNA and even cause cell death. Free radicals are believed to contribute to aging as well as the development of a number of health problems, including skin cancer.

  HYDRATION РIs essential for proper skin cell integrity/production, as well as flushing impurities from the skin. Water and fresh fruits and vegetables (which are mostly made up of water) are responsible for this. There is a strong need to drink 2-3 litres a day, eat 5 serves of vegetables and 2 serves of fruit to maintain proper hydration.(quantities are estimates and depend on the individual).

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† VITAMIN A – Retinol- precursor to Beta Carotene

SPECIFIC SKIN FUNCTION РLipid antioxidant, assists epithelial production, assists mucous membrane integrity, protects skin against epithelial carcinoma, and sunburn, increases resistance to microbial infection and anti-aging. FOODS РBarley grass, cod liver oil, green leafy vegetables, egg yolk, mint.                         

  BETA CAROTENE FOODS Р(Orange foods) apricots, carrots, pumpkin, sweet potato, mango.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† VITAMIN C – Ascorbic Acid

SPECIFIC SKIN FUNCTION – Collagen production, potent antioxidant, anti-inflammatory, maintains integrity of connective tissue and cell membranes, promotes wound healing. FOODS – Aloe Vera juice, Black currents/berries, broccoli, brussel sprouts, red capsicum, parsley, citrus fruit, pawpaw, rosehips, tomato.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Vitamin E – Tocopherol

SPECIFIC SKIN FUNCTION – is an oil-soluble vitamin antioxidant and a reducing agent (best in combination with vitamin C), intracellular antioxidant, lipid soluble antioxidant, maintains lipid membrane integrity, kills free radicals, prevents tissue polyunsaturated fatty acid peroxidation, stabilizes cell membranes, anti-inflammatory. FOODS – Almonds, apricot oil, beef, corn, egg yolk, hazel nuts, safflowers, sunflowers, wheat germ.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†OMEGA 3 ESSENTIAL FATTY ACIDS – Linoleic Acid

SPECIFIC SKIN FUNCTIONS Рbrings hydration to skin cells, cell and tissue communication, maintenance of cell membranes and fluidity, decreases inflammation (inflammatory mediator, prostaglandin precursor) prevents dry/flaky skin.                          FOODS РCod liver oil, mustard seed oil, linseed oil, cod, salmon, tuna, sardines, mackerel, walnut oil, linseed oil.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†ZINC

SPECIFIC SKIN FUNCTIONS РAssists wound healing and proper skin cell proliferation, improves immune function, cofactor for prostaglandins, improves hydrochloric acid levels (so we can absorb the nutrients in these foods). FOODS РBeef, bilberry, brewer’s yeast, egg yolks, sunflower and pumpkin seeds, sea food, whole grains, ginger, herrings, milk, liver.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†SILICA-Silicon

SPECIFIC SKIN FUNCTIONS – anti-aging, assists with cross-linking in collagen and elastin, assists collagen synthesis, humectant, assists the architecture and resilience of connective tissue. FOODS-Barley, brown rice, bell peppers, oats, horse tail plant, root vegetables, pumpkin skin, whole grain cereals.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†GREEN TEA (Always drink an hour away from meals)

SPECIFIC SKIN FUNCTIONS- Potent antioxidant, Promotes hydration to skin, anti-inflammatory, prevents free radical damage and decreases skin cancer production.

  • ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†COCONUT¬†OIL -my personal favourite!-

Most of the Health Benefits of Coconut Oil are attributable to its high content of Medium-Chain Saturated Fatty Acids such as Capric Acid, Caprylic Acid and Lauric Acid which¬†are ¬†a “healthy” form of saturated fats compared to trans fats.

                      Unlike most other dietary Oils, Coconut Oil (if not hydrogenated) does not contain Trans-Fatty Acids (due to its very low content of Unsaturated Fatty Acids).

Coconut oil is an excellent massage oil for the skin, it acts as an effective moisturizer on all types of skin, including dry skin.

The benefit of coconut oil on the skin is comparable to that of mineral oil. Fortunately, unlike mineral oil, there is no chance of having any adverse side effects on the skin from the application of coconut oil.

Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It delays the appearance of wrinkles and sagging of skin which normally accompany aging. Coconut oil is very good at hydrating skin.

It sinks in deep, conditions, moisturizes, and softens skin. It isn’t pumped full of water or petroleum byproducts like many commercial cleansers or lotions either. Skin is kept clean by an oily substance called sebum.

When sebum mixes with too much dirt, bacteria, and dead skin cells it can clog pores and lead to acne and other blemishes. Coconut oil naturally clears away dirt, grime, and dead skin cells. It even has some antibacterial properties, killing off harmful bacteria.

It truly  is the all-in-one natural solution to all your skin problems. It soothes bug bites, speeds healing, helps with rashes, gets rid of flaking skin, softens and shrinks wrinkles, protects against sun damage, keeps tans longer, acts as an antioxidant to prevent cellular aging, and so much more.

It removes makeup easily and even makes the perfect massage oil. When choosing coconut oil bear in mind that it has be  organic, pure, extra virgin coconut-basically it is supposed to be white, thick (if cold weather) or a clear-yellowish liquid and smell of coconuts! So there you have it in a nutshell how to make your skin looks better.   Make sure to update your shopping list with the ingredients mentioned before.

 

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Leek tart

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Prasopita Kozanis (Leek tart)

Preparation time:20 minutes Cooking time: 50 minutes Difficulty: easy

Ingredients: 6 leeks

100 ml olive oil

1 bunch dill 2 bay leaves

1 cup cooked quinoa or 2-3 tablespoons psyllium husks

pinch salt, grounded pepper

3 eggs

1 scant cup/100 g grated Gruyere/kasseri/fetta/ goat chevre cheese + extra 10-15 cubes of fetta cheese.

Method:

Trim off the tough green part of leeks and the root of the leeks, then slice the white and the light green parts into rounds. Rinse thoroughly in a colander under running water to get rid of any dirt.

In a saucepan gently fry leeks for 5 minutes in a little oil, keep stirring then add chopped dill and bay leaves and stir for about 10 minutes on medium heat.

Remove bay leaves and add the quinoa or psyllium and mix again. Season with salt and pepper.

Whisk eggs in a separate dish then add to the leek mixture and stir well. Reduce heat to low and stir in cheese.

Oil the bottom of a ovenproof dish with olive oil or butter (not too thick).With a spatula arrange the leek mixture evenly in the dish.

Arrange the fetta cubes at regular intervals over the leek mixture the put in oven pre-heated to 220 C for 30 minutes and serve hot.

The original recipe calls for semolina and breadcrumbs. I have substitute these for more lower carbohydrate content alternatives. Semolina amount is 1/2 cup and 2-3 tablespoons breadcrumbs.

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Movember

 

 

Cardiometabolic disorders include a cluster of diseases such as metabolic syndrome, hypertension, dyslipidaemia, obesity, type2 diabetes to name a few.

These conditions influence each other and increase considerably the risk for cardiovascular disease, kidney and metabolic complications.3.4 million of Australians are severely affected by these range of diseases which impact the quality of life and causing at least 46.000 premature deaths in Australia.

Central or abdominal obesity is strongly correlated with cardiometabolic disorders and is a predictor of type 2 diabetes and cardiovascular risk.

Excess abdominal fat has been confirmed by research to be strongly implicated in insulin resistance, type 2 diabetes and other inflammatory diseases.

But these markers of health can be reversed by appropriate dietary and lifestyle changes and can improve the quality of life and reduce risk factors associated with cardiometabolic diseases.

During November Healthy Apple has a special offer for a free health assessment to help kick start health goals which have been put away for long time.

November is Movember so men’s health is the topic for this month therefore men can take advantage of this offer as well.

Call Healthy Apple now to make an appointment.

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clinic photos

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