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March 13, 2019

INGREDIENTS

Crust

¾ C raw pecans

¾ C almond flour

3 pitted dates

3 TBS coconut oil

1.5 tspn cinnamon

¼ tspn salt

Cheesecake Filling (middle two layers)

3 C raw cashews (soaked in cold water for at least 4 hours or preferably overnight)

¾ C coconut milk

¼ - ½ C coconut oil (melted and cooled)

½ C pure maple syrup

3 TBS fresh lemon juice

¾  spn vanilla bean powder

3/8 ¼ C freeze-dried blueberries

Blueberry Gel (top layer)

1 ½ C fresh or frozen (thawed) blueberries

1 ½ TBS fresh lemon juice

1 ½ TBS chia seed

METHOD

Crust

  1. Grease a spring form pan with coconut oil and line the base with baking paper. Set aside.

  2. Add all of the crust ingredients to a food processor. Blend for a few seconds until ingredients come together to form a sticky dough with a few larger pecan pieces. Press the dough into the base of the pan.

Filling

  1. In the same food processor (no need to wash) combine all of the filling ingredients except for the freeze dried blueberries. Blend for 2 minutes or until the mixture is silky smoo...

July 18, 2017

Do you experience fluctuations in mood? Are you prone to depression?

Does your energy change throughout the day, affecting your mental focus? Are you feeling unmotivated?

There are a number of nutritional imbalances that can contribute to how you are feeling. Let me introduce you to some mood food’s, essential for brain function and neurotransmitter production, that you can easily add to your green smoothie.

Nutrients for Neurotransmitters

For optimal brain function you need to provide your brain with the appropriate nutrition for neurotransmitter production. So what are neurotransmitters? They are the messengers between the ends of two nerves, the meeting place being the synapse. For your brain to work well you need your neurotransmitters to perform their job quickly and efficiently.  Nerves need to communicate with each other extremely quickly, and if your neurotransmitters aren’t working, you function much slower.

Serotonin for mood regulation and depression prevention.

Serotonin is made...

April 4, 2017

 Do you find it hard to concentrate in class?

 Do you read the same sentence over and over when studying?

 Is your brain fog getting in the way of exam prep?

 Do you lack motivation to study?

Simple nutritional changes can help, even on a budget! Here’s how…

The Technical Side

Acetylcholine is the key neurotransmitter that helps with memory, learning, and concentration. Our body makes it using the key nutrients B5 and choline.

How do we ensure we have adequate amounts in our diet? Some food sources to beat brain fog include:

B5: Avocado, egg yolk, green vegetables, lentils, liver, brains, mushrooms, milk, oranges, royal jelly (supplement), sweet potato, whole grains

Choline: Liver, egg yolk, lecithin, milk, peanuts, split peas, soybeans, spinach, whole grains

Stress often comes hand in hand with the demands of studying. Unmanaged stress can put pressure on your adrenal glands; leading to fatigue and anxiety. Managing this can help you avoid high anxiety levels whilst preparing for an assess...

December 1, 2016

An imbalance in nutritional biochemistry is associated with many nervous system conditions. As a nutritionist, my preference is always to utilize fresh wholefoods to obtain balance in the body, however, there are some conditions where the body needs extra support. Pyroluria is one of these conditions.

Pyroluria is often left un-diagnosed, and should be considered in the diagnosis of many mental health conditions, given its relationship with vitamin B6 and zinc: two key nutrients for a healthy nervous system.

What is Pyroluria?

Pyroluria, also known as Mauve Factor and Kryptopyrrole, is a condition whereby the body produces a high amount of pyrroles. Pyrroles are a by-product of haemoglobin synthesis. Their function in the body is not well understood, however, it is their effect on vitamin B6 and zinc levels that is important. Pyrroles bind to vitamin B6 and zinc, and together they are excreted from the body in urine.

The importance of vitamin B6 and zinc

Deficiencies of vitamin B6 and zinc...

October 13, 2016

How can I Manage my Anxiety with GABA?

What is GABA?

How is GABA related to my Anxiety? Gamma-aminobutyric acid (GABA) is a neurotransmitter within the body that is widely distributed throughout the central nervous system. GABA acts as the major inhibitory neurotransmitter in the brain.

Relevance of GABA to Anxiety and Mental Health

Low GABA levels are associated with a range of conditions affecting the nervous system, including anxiety, depression, insomnia, epilepsy, panic attacks and PTSD.
 

In these conditions, GABA-alpha receptor deficits have been found in some parts of the brain. Similarly, it has been found that people with depression exhibit decreased brain concentrations of GABA and alterations in GABA alpha receptors.

Synthesis of GABA

GABA is synthesised in tissues in the body from glutamic acid via the enzyme glutamic acid decarboxylase, with pyridoxal-5-phosphate (P5P) acting as a cofactor. P5P is the activated form of vitamin B6.

Outside of the central nervous system, GABA is sy...

June 18, 2016

Looking for all the help you can get to quit smoking once and for all?
And with the least withdrawal symptoms?
Understanding nutritional biochemistry can help. Here’s how…

Approach to Quitting: Withdrawal Symptoms

Understanding withdrawal symptoms before initiating an attempt to quit smoking can increase your success. Common symptoms may include tobacco craving, anxiety, nausea, headache, fatigue, drowsiness, irritability, poor concentration, frustration, weight gain and increased appetite.

Introducing a nutritional support protocol may help to reduce the severity and prevalence of symptoms associated with tobacco withdrawal and support a sustainable quitting routine.

How Can Nutrition Help? Biochemistry behind Addiction. . .

Maintaining dopamine, acetylcholine receptors and acetylcholine during the withdrawal phase of quitting may lead to better quitting outcomes. The reasoning behind this is that nicotinic acetylcholine receptors are located throughout the brain and are involved in some o...

May 27, 2016

Feeling out of balance?

-Struggling with brain fog and concentration

-Fluctuating mood

-Exhausted and cannot find answers
-Constant anxiety

-Unable to cope with stress

-Eat well though still have no energy

Looking for answers?: Functional testing may help

Are you fed up with how you are feeling and are looking for answers? Functional testing can help to shed some light on what is happening in your body and contributing to how you are feeling. Functional testing can help investigate:

-Neurotransmitter biochemistry

-Hormone balance: Thyroid, adrenal and sex hormones

-Nutritional status

-Digestive health

-Environmental factors: Chemical and heavy metal exposure

-Genetic factors


Are my neurotransmitters in balance?
Neurotransmitter testing can tell us how the body is working, in a biochemical nature, specifically, which out of balance neurotransmitters are responsible for your changing your mood, low energy or any other symptoms.

Mood, Depression, and Nutrition

Neurotransmitter imbalance can be due...

June 12, 2015

Winter: Time to check in with our body’s defence systems

It’s that time of year again when you can feel the sun outside starting to change and the days are getting shorter. How do our bodies cope with the change in season? As we are now in the last month before Winter is upon us, it’s the perfect time to check in and support our immune system.

One way we can do this is by ensuring our digestive system is working optimally. After all, our digestive system acts as a very important first line of defence to the outside environment it is exposed to.

Did you know that the gastrointestinal system is lined with cells called enterocytes that nutrients entering the body pass through? Why do we want to keep these cells healthy? Well, there are many reasons…

Energy

We want to utilise all the nutrients of the foods that we are eating. By nourishing and protecting the enterocytes lining the intestinal wall we can ensure they are functioning optimally to process the nutrients in our diet to support energy...

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