{5 minutes with…} A Clinical Nutritionist

Recently I was lucky enough to spend some time with Rachel Murray of Total Nutrition. Rachel is based in Bathurst and offers a service that I personally believe more people should be utilising.

Total Nutrition by Rachel Murray Bathurst

So, I asked Rachel some questions:

What does a clinical nutritionist do?

I works with clients with various health conditions and health goals and use nutritional principles to assist them on their individual health journey. I have been practicing in Bathurst for just over a year.

What do you like most about your job?

I am really passionate about nutrition and love being able to share this with my clients. I also really enjoy being able to empower individuals to make their own choices regarding food, while listening to their own bodies

So, why should people see a clinical nutritionist?

Individuals may choose to see a clinical nutritionist for a number of reasons. Some clients come to me for guidance on what foods to eat, recipe ideas and food allergy/intolerance substitutes, while other see me for specific health conditions from IBS to hypertension to weight loss. And many other conditions in between. At the end of the day, the foods we consume can have an extensive impact on many facets of our health.

What is one tip you could give people for improving their health?

I really believe that reducing processed foods and preparing foods in advance help with overall health (Sorry that’s two tips!)

Why is good gut health so important?

Gut health is a highly researched topic in natural medicine and the findings are continually linking gut health to a range of health conditions from mental health to reproductive health, immunology, dermatology and many more. In fact, a large portion of the body’s immune system is location within the GI tract and hence, there is no surprise that by optimising digestive health, simultaneously we are facilitating our body’s ability to fight off disease.

What’s a simple way to get started with good gut health?

* Firstly reducing processed foods and foods high in refined sugars.

* Consuming natural probiotics such as those found in plain yoghurt and fermented foods

* Consuming prebiotic containing foods such as garlic, onion, carrots, tomato, chia seeds, flax seeds etc.

What are some tips for the best diet for little ones to keep them healthy throughout winter

Vitamin C: A lot of people have heard about the importance of Vitamin C when it comes to the immune system. Vitamin C can help to reduce the severity and duration of colds, and help to reduce the severity of upper respiratory tract infections. Foods to include: Oranges, broccoli, strawberries, red capsicum.

Zinc: Zinc is an essential mineral that has immune boosting properties and something to consider to help get through the winter months. Foods to include: meat, fish, poultry, legumes and dairy

Gut health: As mentioned above, gut health has been linked with the immune system

Is a nutritionist the best person to see if you are diagnosed with pre-diabetes or diabetes?

Clinical Nutritionists can assist individuals with diabetes by educating them on stabilising blood sugar levels through nutritional intake. This would be done alongside the individuals GP and the medications that may be prescribed.

Do you recommend taking multivitamins?

Yes and No… I always say that supplements such as multivitamins should supplement a healthy lifestyle and nutritious intake of foods and not be used to replace nutritious foods. There are also situations where individuals may need additional nutritional support through supplementation such as high stress environments, athletes, health conditions.

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Please note: As everyone is different, nutritional needs will vary from person to person. What works for one person may not work for the next. You should speak to Rachel directly for a one-on-one program designed for your personal circumstances.

You can contact Rachel at Total Nutrition:

VISIT: 125 William Street, Bathurst

PHONE: 02 6331 3535

FACEBOOK: @tnrmbathurst

WEBSITE: www.totalnutritionbyrachelmurray.com.au

{The Nest Health} Shake yo booty with the Fitness Marshall

Some people find solace in burpees, others like lifting weights. I however LOVE this guy and try to drop my booty to his tracks daily.

Not only is it a bit of cardio but it is hella fun. I find I just shake it out whenever I watch his videos.

The fitness marshall is enthusiastic, vibrant and funny and I totally believe we are spirit-animal-BFFS-on-otherside-of-the-world-kinda-pals. ornah_large

His backup dancers are the bomb and kill it every single time. Plus, he doesn’t use typical dancers, they just look like the rest of us!

So if you want a little more pep in your step check this guy out, I guarantee you WILL NOT regret it.

This is my fave – Meghan Trainor – Me Too ->

Happy booty shaking nesters x

{The Nest Health} Quick Kettlebell swings anyone can do

Every one knows how good swinging your kettle can be for you, but it’s always WAY too much effort, plus you don’t know what exercise to do and it is so time consuming.

Well I am about to smash your excuses with 3 Quick Kettle Bell Exercises Anyone Can Dokettlebell

Now swing your bell and call it a day.

You’re welcome.

 

{Christmas Prizeapolooza} Win the gift of fit

One of our very favourite contributors to the blog is the fantastically motivating and friendly Riss from Larissa Riss Personal Training.

She offers one on one and group training in a supportive and energetic environment and is the perfect addition to your fitness regime.

Whether you are interested in losing some weight, you have a specific injury or just want to improve your general overall fitness then look no further.riss

Riss will meet with you in a comfortable and supportive environment to discuss the outcome that you want to achieve and together you will work out the best, most efficient way to achieve your goals.tree

The gorgeous Riss has happily jumped on the Christmas Prizeapolooza bandwagon and is offering a wonderful prize to one very lucky Nester. You could kick off the New Year with a one on one personal training session that also includes a detailed personal consultation. Fantastic!

To be in the running all you have to do is be a ‘liker’ of Larissa Beer Personal Training as well as The Central Nest and ‘like’ the competition post on our Facebook page.

Remember for an additional entry remember to ‘tag’ a friend!

Prize will be drawn 21 November 2014!

Good luck Nesters!

{Raising Little People} The top 10 things to boost your little birdie’s immunity this winter

I have a bit of crush on Dr Joanna. She is smart, clever and informative. Plus, you can always understand what she is saying because she speaks in everyday language.

Dr Joanna

In another brilliant article for Essential Kids she discusses things you can do to improve your little birdies’ immunity over the cooler winter months. You can find it here -> Top 10 Immunity Boosters for Kids

Happy reading Nesters!

{The Nest Health} Work it baby – in the comfort of your own lounge room

Our brilliant, resident personal trainer, Riss from Larissa Beer Personal Training, has some great advice regarding at home exercising. line4

Hi again Nesters!

I love exercise! Really I do. Everything about it. I especially love the feeling of my muscles burning and working up a sweat.

Yet, like everyone else there are days, particularly on the frosty and cold winter days when the temptation to stay inside by the fire with a warm cup of tea seems much more ideal than braving the elements!

BUT winter and cold weather are no excuse for not getting your daily dose of exercise. There are plenty of simple and effective exercises that you can do at home that require no gym equipment.

Today I am providing some of my favourites with you. This is a quick 30 minute circuit – because surely you can fit 30 minutes of exercise in, especially when it’s in the comfort of your own home.

workout at home

Each exercise will go for 1 minute which you will then repeat after you have gone through the circuit once.

  1. Jog (just a simple jog on the spot to get the heat rate going and warm your muscles up)
  2. Squats
  3. Mountain climbers
  4. Push ups (if you can’t do a full push up, then a modified or wall push up is perfectly fine)
  5. Alternate lunges (lunging from one leg to the other rather than your standard static lunge)
  6. Burpees
  7. Bicycle crunches
  8. Tricep dips (for this one you will need a chair or coffee table)
  9. Skipping (no rope required just pretend you have a rope and start skipping)
  10. Prone hold (if you can’t do the whole minute on your toes then come down to your knees)
  11. Lying side leg raises right side (lying on your side bend the lower leg, keep top leg straight and pulse up and down)
  12. Lying side leg raises left side
  13. High knees (just like jogging on the spot but bring your knees high and pick up the pace
  14. Sit ups
  15. Star jumps

Make sure you remember to repeat the circuit and then 30 minutes later you are done!!

Finish with some stretches and your at home workout is complete (and you haven’t even had to leave your lounge room!)

Of course, make sure you speak to your doctor before starting any new health regime.

As always, if you have any health or fitness questions please email me at centralwestnest@outlook.com

love larissa copy

Happy health Nesters!

 

{Amy’s story} Michelle Bridges 12WBT finale party

Amy has just completed the Michelle Bridges 12 week body transformation program and updates us on her progress, feeling happier and why she signed up again. amy finale

The Nest: Hi Amy, thanks again for sharing your story with the Central Nest. You look amazing!

Amy: Thanks, I have lost a total of 8.8kgs and 36cms all over!

The Nest: What a great achievement you have made. What do you find is the biggest change you have noticed in yourself?

Amy: I am feeling much healthier and happy within myself and finding that I have more energy to keep up with my three kids.

The Nest: Did you enjoy the finale?

Amy: The finale party was brilliant. The workout was hard, but so rewarding. The party afterwards was a fantastic was to celebrate everyone’s achievements.

The Nest: Why did you sign up again for the next round?

Amy & Michelle Bridges

Amy & Michelle Bridges

Amy: I decided that I need to focus more on the mindset area of the program to help me continue my weight loss journey. I am prepared and ready to go again!

The Nest: Would you recommend this program to others?

Amy: If you are even considering it you should definitely do it! There is a HUGE support network available and the people are so encouraging!

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The Central Nest is so incredibly proud of Amy and her weight loss to date and can’t wait to watch her continue on her journey. Thanks for sharing your story with the Central Nest xx