Danijella Badrak Clinical Nutritionist

Danijella Badrak Clinical Nutritionist

Holistic clinical nutritionist — Special interest in skin, hormonal & gut health — Consults avai

30/09/2022

Vegetables never looked so good

19/09/2022

A nutritionist’s tips for getting through a breakup with coffee ——
Whether you’re sick of the anxiety, energy crash, upset gut or paying $100 for a latte, here are some tried and trusted tips to successfully get through a breakup with coffee:

𝙇𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚
𝘚𝘭𝘰𝘸 𝘢𝘯𝘥 𝘴𝘵𝘦𝘢𝘥𝘺 𝘸𝘪𝘯𝘴 𝘵𝘩𝘦 𝘳𝘢𝘤𝘦: decrease your coffee intake every 3 days by ½ to 1 shot. This can reduce the severity of withdrawal symptoms.
𝘍𝘪𝘯𝘥 𝘢𝘯 𝘢𝘭𝘵𝘯𝘦𝘳𝘢𝘵𝘪𝘷𝘦: such as matcha tea or cacao. These contain a small amount of caffeine along with other compounds that release feel-good neurotransmitters.

𝘿𝙞𝙚𝙩
𝘌𝘢𝘵 𝘦𝘷𝘦𝘳𝘺 3-4 𝘩𝘰𝘶𝘳𝘴: if your body doesn’t have the fuel it needs, you’re going to feel fatigued and crave that caffeine hit.
𝘚𝘵𝘢𝘺 𝘩𝘺𝘥𝘳𝘢𝘵𝘦𝘥: dehydration can cause fatigue. Women need 2.1L and men, 2.6L of H2O per day.

𝙎𝙪𝙥𝙥𝙡𝙚𝙢𝙚𝙣𝙩𝙨
𝘉 𝘷𝘪𝘵𝘢𝘮𝘪𝘯 𝘤𝘰𝘮𝘱𝘭𝘦𝘹 𝘸𝘪𝘵𝘩 𝘊𝘰𝘘10*: for general energy support. If you have your coffee in the morning, take with lunch to ease an afternoon slump.
𝘛𝘺𝘳𝘰𝘴𝘪𝘯𝘦*: can enhance wakefulness. (Note – tyrosine interacts with numerous medications).
𝘊𝘰𝘳𝘥𝘺𝘤𝘦𝘱𝘴: a medicinal mushroom traditionally used to increase stamina. Best served in a hot cacao. (Note – cordyceps can increase estrogen and testosterone.)

*Always seek the advice of a health professional for correct dosage.

Photos from Danijella Badrak Clinical Nutritionist's post 25/07/2022

Your weeknight dinner sorted. Thai tofu curry with sweet potato noodles —— enjoy.

Photos from Danijella Badrak Clinical Nutritionist's post 09/06/2022

Your winter produce guide ——

While we’re lucky in Australia to be able to enjoy almost all produce all year round, there are specific fruits and vegetables that are best consumed during this season.

What do I mean by best? They’re currently the most nutritious, cheapest and at the peak of their flavour.

Dig in.

22/05/2022

Eat your greens

Photos from Danijella Badrak Clinical Nutritionist's post 08/04/2022

A favourite meal of mine to cook when I feel like a simple dish.

—— Served best with a side of rocket drizzled in lemon and extra virgin olive oil.

28/02/2022

🤍🤍🤍

08/02/2022

Sippin’ on that smoothie? It may not be as benefical for your health as you think. When you ‘drink your food’ you are missing the vital first step of digestion, 𝘤𝘩𝘦𝘸𝘪𝘯𝘨.

Where food particle size is ‘pre-manipulated’ (e.g. soups and smoothies) research reports:
— There is a decrease in satiety and increase in energy intake at the next meal.
— An elevation in post-prandial glucose and insulin.
— A higher incidence of digestive disturbances and poorer nutrient absorption.

Handy tip: add muesli or fruit on top of your smoothie.

Photos from Danijella Badrak Clinical Nutritionist's post 11/01/2022

When we think of healthy mood, we often think of serotonin but there are multiple other neurotransmitters that are involved. One thing they share in common — they are all synthesised from 𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵𝘴.

On top of this, foods such as 𝘤𝘢𝘧𝘧𝘦𝘪𝘯𝘦, 𝘢𝘭𝘤𝘰𝘩𝘰𝘭, 𝘳𝘦𝘧𝘪𝘯𝘦𝘥 𝘴𝘶𝘨𝘢𝘳𝘴 and 𝘢𝘳𝘵𝘪𝘧𝘪𝘤𝘪𝘢𝘭 𝘴𝘸𝘦𝘦𝘵𝘦𝘯𝘦𝘳𝘴 can have a negative effect on neurotransmitters. After silly season, incorporating dietary as well as lifestyle changes to increase the production of our happy hormones can often make all the difference.

18/12/2021

Salt + sand

Photos from Danijella Badrak Clinical Nutritionist's post 30/11/2021

Happy summer! Here’s your guide to seasonal produce + the why and how behind seasonal shopping 🍍🍊🍉🍓

Photos from Danijella Badrak Clinical Nutritionist's post 17/11/2021

It’s easy to buy that supplement to ‘balance your hormones’, forgetting to use food first. Here’s a hormone loving salad that uses broccoli stem (the bits you normally toss out).

The main superstars are:
➖ 𝘉𝘳𝘰𝘤𝘤𝘰𝘭𝘪 𝘴𝘵𝘦𝘮 and 𝘤𝘢𝘣𝘣𝘢𝘨𝘦: contain indol-3-carbinol (I3C) which is converted within the body to DIM (diindolylmethane) that can help to balance estrogen and testosterone ratios.
➖ 𝘊𝘢𝘱𝘴𝘪𝘤𝘶𝘮: an excellent source of vitamin C required for progesterone production.
➖ 𝘚𝘦𝘢𝘸𝘦𝘦𝘥: high in iodine, essential for balanced estrogen ratios and healthy thyroid function (which in turn, effects s*x hormones).
➖ 𝘚𝘦𝘢𝘧𝘰𝘰𝘥: rich in omega-3 fatty acids, the precursors for all hormones. They are also anti-inflammatory and support detoxification/metabolism of s*x hormones in the liver.

04/11/2021

When you’re unwell or at the beginning of a health journey it’s easy to feel that your body is against you.

Your body however, is never against you. It’s doing the best it can with the genetics it has, diet it’s given and environment it’s in.

Your body wants to heal, be healthy and support you 🖤

31/10/2021

Your brain, your phone and social media ➖

Recently I took a little break from social media after finding myself slipping into the habit of mindless scrolling. It may come as a surprise but natural health practitioners often recommend reducing phone usage as it can affect food choices, mental health and sleep quality. To those who think we just want to ruin your fun, there is an abundance of research that establishes these links.

But cutting down phone/social media usage is no easy job. Social media provides random, unlimited stimuli, triggering the same dopamine-mediated feedback signals that are found in other addictive behaviours such as gambling. For those who would like to educate themselves on this topic, I suggest reading: https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle-time/

So here are a few tips I have gathered to reduce phone/social media usage:
+ Use each platform consciously. When opening the app, ask yourself what your purpose is and set a time limit.
+ Take one morning, night or (if you’re game) day a week to ‘digital detox’.
+ Turn off your notifications.
+ Remember, at the end of the day people will likely not remember what you’ve posted. So, is it worth spending that much time on posts, stories e.t.c?

(📷 from Pinterest)

11/10/2021

𝗖𝗹𝗶𝗻𝗶𝗰 𝘂𝗽𝗱𝗮𝘁𝗲 ——

The last fortnight has been busy as I’ve been settling into my beautiful new home at the Gold Coast.

As I settle in to my new home and search for a space to practice here, I’ve decided that 𝗜 𝘄𝗶𝗹𝗹 𝗻𝗼𝘁 𝗯𝗲 𝘁𝗮𝗸𝗶𝗻𝗴 𝗼𝗻 𝗻𝗲𝘄 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗿𝗲𝗺𝗮𝗶𝗻𝗱𝗲𝗿 𝗼𝗳 𝘁𝗵𝗶𝘀 𝘆𝗲𝗮𝗿.

If there is a health goal you would like to work on in the new year, please email me to be placed on a wait list for (the fast approaching) 2022 🤎

27/09/2021

🤍 5 reasons to love carbs from a nutritionist 🤍

Today there seems to be much (mis)information about carbohydrates and our health. Whilst not all carbs are created equal, carbohydrates (in particular complex carbohydrates) have been shown in research to have numerous positive effects on our health. Here are 5 reasons to love carbs:

1. 𝘛𝘩𝘦𝘺 𝘤𝘰𝘯𝘵𝘢𝘪𝘯 𝘧𝘪𝘣𝘳𝘦 𝘸𝘩𝘪𝘤𝘩 𝘧𝘦𝘦𝘥 𝘰𝘶𝘳 𝘨𝘰𝘰𝘥 𝘨𝘶𝘵 𝘣𝘢𝘤𝘵𝘦𝘳𝘪𝘢 – the benefits these guys provide go beyond good gut health. Almost every day there is new research establishing a link between gut bacteria and how they affect other organs/systems of the body.

2. 𝘛𝘩𝘦𝘺 𝘢𝘳𝘦 𝘢 𝘳𝘪𝘤𝘩 𝘴𝘰𝘶𝘳𝘤𝘦 𝘰𝘧 𝘉 𝘷𝘪𝘵𝘢𝘮𝘪𝘯𝘴 – these vitamins are essential for detoxification, healthy mood, metabolism… and so much more.

3. 𝘛𝘩𝘦𝘺 𝘬𝘦𝘦𝘱 𝘺𝘰𝘶 𝘧𝘶𝘭𝘭𝘦𝘳 𝘧𝘰𝘳 𝘭𝘰𝘯𝘨𝘦𝘳 – complex carbohydrates are filling and stabilise blood sugar.

4. 𝘛𝘩𝘦𝘺 𝘨𝘪𝘷𝘦 𝘶𝘴 𝘦𝘯𝘦𝘳𝘨𝘺 – creating energy from carbs is your body’s preferred method over other macronutrients. Back to B vitamins, these guys are also essential for energy production.

5. 𝘛𝘩𝘦𝘺 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘺𝘰𝘶 𝘭𝘰𝘴𝘦 𝘢𝘯𝘥 𝘮𝘢𝘪𝘯𝘵𝘢𝘪𝘯 𝘢 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘸𝘦𝘪𝘨𝘩𝘵 – yes, you read that right. You may be surprised to know there is a lot of research on complex carbs and healthy weight loss/maintenance.

Photos from Danijella Badrak Clinical Nutritionist's post 19/09/2021

Sunday reminder from

Photos from Danijella Badrak Clinical Nutritionist's post 12/09/2021

This week was Body Image and Eating Disorders Awareness Week.

I created this short post to bring attention to patterns of 𝘥𝘪𝘴𝘰𝘳𝘥𝘦𝘳𝘦𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 ➖ a wide range of abnormal eating behaviours, many of which are shared with diagnosed eating disorders.

Listed are dietary habits that I regularly see clients, family, friends (and myself in the past) fall trap to. These seemingly innocent patterns often negatively effect our relationship with our body and food. Let’s all prioritise our emotional, physical and social health; say ✖️ no to diet culture✖️ and seek professional advice if we are confused about what diet is best to achieve our health goals.

(📷 from Pinterest)

Photos from Danijella Badrak Clinical Nutritionist's post 31/08/2021

Looking for a simple, healthy meal to cook in bulk?

This lentil curry can be portioned into containers, frozen and thawed as needed throughout the week.

Best served with sautéed silverbeet or spinach and basmati rice. Enjoy 🌞

18/08/2021

S e l f c a r e —— it’s more than a weekly facial and wine while watching your favourite show on Netflix.

It’s an ongoing commitment to your mental and physical health that involves:

∅ Eating well
⊼ Moving your body
⊙ Ensuring adequate sleep
⍝ Establishing a healthy work-life balance
⍜ Spending time with those you love
⋒ Learning to say no and more…

Self care is the most powerful tool we can use to maintain our wellbeing and prevent a variety of health concerns.

Photos from Danijella Badrak Clinical Nutritionist's post 12/08/2021

MEXICAN STUFFED SWEET POTATOES //

One of my favourite dishes because of its versatility.

➖ It can be used as a main or side.
➖ The black beans can be replaced with beef mince.
➖ The filling can be used in a burrito or burrito bowl.
➖ The avocado sauce is also a great salad dressing.

Enjoy! 🤍

04/08/2021

What actions do you need to take to get there?

We rarely pause to reflect on our health, lockdown however gives us this opportunity. Are you happy with your current health? Do you have a health concern or is there one you would like to prevent? Clinical nutrition can provide support in both of these cases. Examples include:

➖ Supporting healthy mood during lockdown.
➖ Holistic investigation and treatment of gut complaints.
➖ Improvement of diet to prevent diet-related health conditions.

𝗧𝗵𝗶𝘀 𝗺𝗼𝗻𝘁𝗵, 𝗜 𝗮𝗺 𝗼𝗳𝗳𝗲𝗿𝗶𝗻𝗴 𝟮𝟱% 𝗼𝗳𝗳 𝗶𝗻𝗶𝘁𝗶𝗮𝗹 𝗰𝗼𝗻𝘀𝘂𝗹𝘁𝘀 𝗮𝗻𝗱 𝗺𝗲𝗮𝗹 𝗽𝗹𝗮𝗻𝘀. 𝗔𝘀 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗼𝗻𝘀 𝗶𝗻 𝗕𝗿𝗶𝘀𝗯𝗮𝗻𝗲, 𝘁𝗵𝗲𝘀𝗲 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝗼𝗻𝗹𝗶𝗻𝗲 𝘂𝗻𝘁𝗶𝗹 𝗳𝘂𝗿𝘁𝗵𝗲𝗿 𝗻𝗼𝘁𝗶𝗰𝗲. 𝗧𝗼 𝗯𝗼𝗼𝗸, 𝗳𝗼𝗹𝗹𝗼𝘄 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼 𝗮𝗻𝗱 𝘂𝘀𝗲 𝘁𝗵𝗲 𝗰𝗼𝗱𝗲 ‘𝗮𝗰𝘁𝗶𝗼𝗻’.

(Private health rebates are available)

Photos from Danijella Badrak Clinical Nutritionist's post 01/08/2021

A post to shed a little light on histamine that is involved is oh so many health conditions.

To summarise:
➖ Histamine intolerance is an over accumulation of histamine within the body.
➖ This can occur for multiple reasons.
➖ A low histamine diet can reduce symptom severity in a variety of histamine related conditions.

11/07/2021

Unfortunately, today there is an infinite number of additives that could be in our food. Since beginning my journey with nutritional medicine, I’ve attempted to find out which are ‘okay’ and which are ‘bad’ for my health. I ultimately decided to stop consuming products with additives, when I came across this piece of information on the government website, The Better Health Channel (2012):

“𝘔𝘰𝘴𝘵 𝘧𝘰𝘰𝘥 𝘢𝘥𝘥𝘪𝘵𝘪𝘷𝘦𝘴 𝘢𝘳𝘦 𝘵𝘦𝘴𝘵𝘦𝘥 𝘪𝘯 𝘪𝘴𝘰𝘭𝘢𝘵𝘪𝘰𝘯, 𝘳𝘢𝘵𝘩𝘦𝘳 𝘵𝘩𝘢𝘯 𝘪𝘯 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 𝘰𝘵𝘩𝘦𝘳 𝘢𝘥𝘥𝘪𝘵𝘪𝘷𝘦𝘴. 𝘛𝘩𝘦 𝘭𝘰𝘯𝘨-𝘵𝘦𝘳𝘮 𝘦𝘧𝘧𝘦𝘤𝘵𝘴 𝘰𝘧 𝘤𝘰𝘯𝘴𝘶𝘮𝘪𝘯𝘨 𝘢 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘢𝘥𝘥𝘪𝘵𝘪𝘷𝘦𝘴 𝘢𝘳𝘦 𝘤𝘶𝘳𝘳𝘦𝘯𝘵𝘭𝘺 𝘶𝘯𝘬𝘯𝘰𝘸𝘯”.

I encourage you all to look at food labels. There are often many additives in a single product and it is common to consume multiple products with multiple additives, daily.

With the number of food choices available to us, why wouldn’t we choose the safest option (being whole foods)? When grocery shopping, a rule I like to follow when reading food labels ➖ if you can’t pronounce it, don’t eat it.

Photos from Danijella Badrak Clinical Nutritionist's post 04/07/2021

What’s in your stock?

Lately I’ve had clients report they’ve been vividly dreaming and/or having difficultly staying asleep. Now that it’s winter, soups and stews are being consumed along with store bought stock/broth that contain MSG. To find out more about this additive, swipe right!

I’ve also included a simple chicken stock/broth recipe made using the bones from a roasted chicken (no waste here!).

17/06/2021

𝘠𝘰𝘶 𝘤𝘢𝘯'𝘵 𝘣𝘶𝘪𝘭𝘥 𝘢 𝘩𝘰𝘶𝘴𝘦 𝘰𝘯 𝘢 𝘸𝘦𝘢𝘬 𝘧𝘰𝘶𝘯𝘥𝘢𝘵𝘪𝘰𝘯… our bodies are no different. Often, we begin at the top, introducing supplements before checking if we have a solid foundation. Ask yourself:

➖ Do I practice healthy sleep hygiene?
➖ Am I drinking enough water?
➖ Does my diet mainly consist of whole foods?
➖ Am I moving my body?
➖ Do I get sunshine?
➖ Is there joy in my life?

All of the above are the building blocks to not only maintain health but also to 𝘩𝘦𝘢𝘭.

Timeline photos 07/06/2021

It’s cooling down outside, so it’s heating up in the kitchen 🔥

Photos from Danijella Badrak Clinical Nutritionist's post 03/06/2021

I’m shouting it from the rooftops —stomach acid is not your enemy! It’s essential for a healthy digestive system and many suffer from low (opposed to high) stomach acid.

Medications, age, dietary and lifestyle practices influence our stomach acid secretion. If you think you may be suffering from low stomach acid, above are simple strategies. However, it is best to consult a practitioner as supplements may be initially necessary.

Timeline photos 23/05/2021

𝘚𝘸𝘦𝘦𝘵 𝘴𝘸𝘦𝘦𝘵 𝘴𝘢𝘭𝘪𝘷𝘢𝘵𝘪𝘰𝘯… the overlooked, vital first step of the digestive process.

Digestion truly begins before we put food in our mouth. We should notice our meal’s colours, textures and smell, anticipating the delicious food we are about to eat which causes salivation.

Salvia is a lubricant, helping us to properly chew and swallow our food. In our salvia is also an enzyme called amylase that attaches itself to food and begins to break carbohydrates into pieces we can absorb.

If you rush to eat, salivating can be difficult and step one of the digestive process then skipped. A handy tip – take a few seconds before eating to imagine biting into a lemon 🍋

Timeline photos 04/05/2021

True healing comes by nourishing the body, mind and soul —— unknown.

Timeline photos 29/04/2021

Z I N C, a mineral that is oh so trendy to supplement during winter for cold/flu prevention. The research however, points to supplemental zinc being effective at decreasing the severity and duration of colds/flus opposed to a preventative*.

Zinc is essential for healthy functioning of the immune system and there is no doubt that if you’re deficient, you’ll be more susceptible to nasties. Whilst supplementing zinc may be necessary to correct deficiency, research has shown 40mg+ p/day for 10 weeks to induce copper deficiency, which comes with a whole lot of other problems!

To avoid dipping into low zinc status this winter, ensure you’re meeting the daily zinc requirements through food. The 𝗲𝘀𝘁𝗶𝗺𝗮𝘁𝗲𝗱 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝗿𝗲𝗾𝘂𝗶𝗿𝗲𝗺𝗲𝗻𝘁 (𝗘𝗔𝗥) 𝗼𝗳 𝘇𝗶𝗻𝗰 𝗶𝘀 𝟭𝟰𝗺𝗴 𝗳𝗼𝗿 𝗺𝗲𝗻 𝗮𝗻𝗱 𝟴𝗺𝗴 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 𝗽𝗲𝗿 𝗱𝗮𝘆. High zinc foods include:

➖ 6 small oysters (16mg)
➖ 6 semi-sundried tomatoes (4mg)
➖ 65g/a palm size of red meat (approx. 4mg)
➖ 1 cup of beans, chickpeas, lentils or peas (3-4mg)
➖ ¼ cup pumpkin seeds or pine nuts (3mg)
➖ ¼ cup cashew nuts or 2 tbs tahini (2mg)
➖ 1 serve of hard cheese e.g., cheddar, gouda, parmesan (1-2mg)

*Tip: zinc is a good one to have in your medicine cabinet for when you’re ‘coming down with something’.

Photos from Danijella Badrak Clinical Nutritionist's post 18/04/2021

A mini guide to Autumn produce + seasonal eating 〰️

For those who want specific information on seasonal produce in their state along with nearby farmer’s markets, check out http://seasonalfoodguide.com/australia-general-seasonal-fresh-produce-guide-fruits-vegetables-in-season-availability.html for a useful resource 🍋🥑🍑

Photos from Danijella Badrak Clinical Nutritionist's post 09/04/2021

A side salad I’ve been making lately with one of my favourite autumn fruits — pomegranate.

Next week, keep an eye out for a complete list of in-season fruits and vegetables along with tips on seasonal eating!

Photos from Danijella Badrak Clinical Nutritionist's post 28/03/2021

𝘋𝘺𝘴𝘮𝘦𝘯𝘰𝘳𝘳𝘩𝘦𝘢 — the term used to describe painful periods.

Whilst I tend to avoid writing posts regarding supplements, as I believe it’s always best to speak to a qualified practitioner; my reason for writing this post is to a. educate women on dysmenorrhea and b. increase awareness of the available options there are to manage painful periods.

Unfortunately, those who experience dysmenorrhea (regardless of the type) are often told NSAIDs and hormonal contraception are the only options to manage symptoms. Whilst yes in severe cases this holds true, for many they certainly aren’t the only options!

In nutritional medicine, there are specific supplements that can help to manage painful periods. My general recommendations are listed above for primary dysmenorrhea and secondary dysmenorrhea caused by endometriosis (one of the most common causes of pain) 💫

( 📷 from )

Timeline photos 17/03/2021

CHOP & STOP! Garlic lovers, read this post.

Garlic’s primary health benefits are attributed to a compound called 𝘢𝘭𝘭𝘪𝘤𝘪𝘯. The precursor to this compound is alliin and can be thought of as ‘inactivate’. Chopping or crushing garlic releases an enzyme that converts alliin to allicin, the ‘active’ form. This process occurs with 10-15 minutes of chopping or crushing, however can be inhibited by the presence of heat which destroys the activity of the enzyme and therefore the conversion.

So… be sure to chop or crush your garlic and allow it to sit for a minimum of 15 minutes prior cooking to receive all of the benefits of this wonderful herb!

Photos from Danijella Badrak Clinical Nutritionist's post 10/03/2021

Anyone with endometriosis will tell you it’s not just a ‘bad period’. This month is endometriosis awareness month and for me, is close to home. Whilst my journey with endometriosis hasn’t been easy, it has shown me the power of nutritional medicine and education. Clinical nutrition provides holistic management of endometriosis that may be utilised alone or in conjunction with allopathic medicine.

〰️ 𝘐𝘧 𝘺𝘰𝘶 𝘰𝘳 𝘴𝘰𝘮𝘦𝘣𝘰𝘥𝘺 𝘺𝘰𝘶 𝘬𝘯𝘰𝘸 𝘩𝘢𝘴 𝘦𝘯𝘥𝘰𝘮𝘦𝘵𝘳𝘪𝘰𝘴𝘪𝘴 𝘢𝘯𝘥 𝘮𝘢𝘺 𝘣𝘦𝘯𝘦𝘧𝘪𝘵 𝘧𝘳𝘰𝘮 𝘢 𝘤𝘭𝘪𝘯𝘪𝘤𝘢𝘭 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯, 𝘐’𝘮 𝘰𝘧𝘧𝘦𝘳𝘪𝘯𝘨 25% 𝘰𝘧𝘧 𝘪𝘯𝘪𝘵𝘪𝘢𝘭 𝘤𝘰𝘯𝘴𝘶𝘭𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘵𝘩𝘪𝘴 𝘮𝘰𝘯𝘵𝘩 𝘧𝘰𝘳 𝘦𝘯𝘥𝘰𝘮𝘦𝘵𝘳𝘪𝘰𝘴𝘪𝘴 𝘴𝘶𝘧𝘧𝘦𝘳𝘦𝘳𝘴. 𝘚𝘪𝘮𝘱𝘭𝘺 𝘮𝘦𝘴𝘴𝘢𝘨𝘦 𝘮𝘦 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 〰️

A message to all women: painful and heavy periods are common however they are not ‘normal’! I urge you to seek a health practitioner who will adequately investigate your concerns and liaise with other health professionals.

Timeline photos 04/03/2021

𝘛𝘌𝘈𝘚 𝘍𝘖𝘙 𝘋𝘐𝘎𝘌𝘚𝘛𝘐𝘖𝘕

Tea is a gentle way to relieve mild to moderate digestive concerns, particularly gas and bloating. I often encourage clients to sip on tea between meals; certain teas act as ‘carminatives’, promoting digestion, expelling gas and relieving discomfort.

A few of my favourite combinations I create from loose tea include…
— Cinnamon, ginger, peppermint
— Fennel seed, ginger, peppermint
— Ginger, lemon balm
— Chamomile, cinnamon

A few tips…
— To have a therapeutic effect, 3 cups per day should be consumed.
— Avoid having tea with a meal, it contains tannins that can reduce nutrient absorption. The water will also dilute your stomach acid that is essential for digestion.
— In some individuals peppermint and ginger can aggravate reflux, be cautious.

(📷 Pinterest)

Timeline photos 25/02/2021

As a holistic nutritionist, a prescription often involves not only dietary but also lifestyle advice. Poor sleep initiation, quality and length is one of the most common complaints I hear in clinic.

𝘏𝘰𝘸 𝘥𝘰 𝘸𝘦 𝘨𝘦𝘵 𝘵𝘰 𝘴𝘭𝘦𝘦𝘱?
The pineal gland (located in our brain) synthesises and secretes melatonin — the primary hormone responsible for our sleep-wake cycle. Melatonin levels rise after sunset (making us feel sleepy) and fall in the early morning (making us feel alert).

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘵𝘩𝘦 𝘴𝘶𝘯 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘴𝘭𝘦𝘦𝘱?
When people are exposed to sunlight in the morning, nocturnal melatonin synthesis occurs sooner therefore you enter sleep more easily at night.

𝘏𝘰𝘸 𝘤𝘢𝘯 𝘐 𝘣𝘦𝘯𝘦𝘧𝘪𝘵?
Within 1 hour of waking, get your breakfast/coffee and sit on your patio, balcony or by a window. It isn’t necessary to be directly in the sun, only surrounded by bright sunlight (without sunglasses) for 20-30 minutes.

Timeline photos 21/02/2021

Why is it important to speak to a health practitioner (such as a clinical nutritionist or naturopath) about supplements? When prescribing a supplement, we consider…

— If you truly need the supplement: it may be possible to achieve intake through food or it may not be benefical for you in that time of the healing process.
— Your life stage: e.g. pregnancy.
— How well your digestive system is functioning: would you be able to absorb the supplement?
— Other nutrient deficiencies that impact the utilisation of the supplement.
— It’s form: certain forms are better absorbed and are more indicated for certain conditions.
— It’s interaction with other supplements and foods which potentially can inhibit its absorption.
..There’s a lot to it! On this platform, marketing can make it tempting to sporadically buy this/that. Please consider the above and remember seeking professional advice will always achieve the best outcome.

For general advice, you can find me at on Mondays, Tuesdays and Thursday mornings. For those who require specific advice to achieve a health goal, I have consults available at .den on Thursday nights and Fridays 🤍

Photos from Danijella Badrak Clinical Nutritionist's post 18/02/2021

One of the many reasons you should be eating your greens!

Not a woman of childbearing age and think this isn’t relevant? Think again! Folate is also essential for:

〰️ Synthesis of neurotransmitters (particularly serotonin, the brain chemical associated with happiness)
〰️ & healthy formation of new cells (just the guys that make-up most of our physical being).