Easter Special: Maintain your Health over the Easter Holiday

Hello Everyone,

With Easter just around the corner it’s difficult to avoid the obligatory binge: chocolate (anything), hot cross buns and, let’s be honest, everything in sight… especially if your family starts to pressure you into having ‘just one more’ slice or serving. While it can take three seconds to consume a 200g Easter egg, it can take a three-hour run to counteract the sugar content. A hot cross bun slathered in butter isn’t much better, sitting around the 350 calorie mark, and will take 40+ minutes of running to burn it off. Not ideal, right?

So, let’s get a grip this Easter with these healthy habits.

1. Portion control

You will eat chocolate, that’s a given… but just remember portion control. Ultimately, everything is fine in moderation.

Instead of eating large eggs at hourly intervals (which can be up to a third of your daily intake if you are trying to lose weight), buy individually wrapped mini eggs. The process of unwrapping each small egg is more time consuming and will make you more aware of the treats you are consuming. It’s a simple trick, but it works – and you’ll still get among the festivities.

chocolate bar

2. Quality control

Step away from the cheap foil-clad bunny and exchange it for some dark, good quality chocolate. Ideally something with at least 70 per cent dark cocoa which has the added bonus of antioxidants. The high levels of cocoa have also been shown to lower blood pressure.

If you want to take your health kick a step further over Easter, head to your local health food store and get yourself some Raw Organic Cacoa NIBS – these cocoa beans are straight from the source and is what all chocolate and cocoa products are produced from.

The nutritional benefits of raw cacao products include: being a source of beta-carotene, amino acids (protein), Omega-3 EFA’s, calcium, zinc, iron, copper, sulphur, potassium, and one of the best food sources of muscle relaxing and also stress relieving magnesium. Other good news is that it is only 92 calories and 0.54 grams of sugar per 15 grams serving!

You can also add raw nibs to your cooking (use instead of chocolate chips), add to your smoothies or grind with your coffee beans.

3. Feast

On breakfast that is! Make sure you start the day right with a protein-rich breakfast and filling fibre so you aren’t reaching for a chocolate an hour later. Never eat Easter eggs on an empty stomach as this will cause havoc on your blood sugar levels for the rest of the day.

Think veggie and protein-packed omelettes or a protein shake with berries, chai seeds and a handful of spinach leaves to get your day off to a nutritious start.


4. Think outside the box

Rethink the basket of eggs and swap it for a basket of beautiful local fruit. How about a pot of herbs for a gift that keeps giving? Get in the kitchen and whip up some homemade treats.

5. Snack regularly

Snack on something small and healthy every 3-4 hours you will help balance your blood sugar levels, which in turn will help avoid that nasty energy drop.

Foods that cause a spike in blood sugar are generally sugar and refined carbohydrates (aka chocolate and hot cross buns). They cause the body to produce insulin, which makes you crave food constantly, leading to weight gain and a variety of health conditions including diabetes.

They key to a balanced snack is to always included the 3 macronutrients (protein, carbohydrates and good fats).

Options include:

  • Natural yogurt with berries and walnuts. Add a scoop of protein powder for an extra power punch.
  • Hummus with vegetable sticks.
  • A homemade meat pattie with a small side salad.
  • An apple with a teaspoon of almond butter and a drizzle of honey.
  • Bowl of vegetable and barley soup.
  • Shaved turkey, sliver of avocado wrapped in lettuce.
  • Banana smoothie with milk/nut milk, LSA (linseed, sunflower and almond mix), scoop of protein powder, cinnamon and ice.

6. Plan ahead

Make sure you stock the fridge so there are always healthy options on hand, have pre-made delicious options ready to go, and don’t space meals too far apart.


7. Hydrate

Need another reason to drink water? Research has shown that by increasing water consumption by 1.5 liters a day, you can burn an extra 17,400 calories per year. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal.

Another glass, anyone?

8. Burn off a bunny

To counterbalance the extra calorie intake over Easter it is important to exercise every day, whether it be a beach walk, sprint session, bike ride with the family, a game of cricket or a home workout – just move that body!

You don’t have to waste hours of your day either – chose intense interval training which will burn more in a shorter time frame – perfect!

Want to burn off a small 50g bunny (approx 275 calories)?

  • Power walk with the dog for 85 minutes
  • Dance up a storm for 56 minutes
  • Swim freestyle for 36 minutes
  • Jump on the crosstrainer for 33 minutes
  • Clean the house intensely for 70 minutes.

A medium 25g egg:

  • 30 minutes brisk walk
  • 15 minutes jogging/skipping/boxing

A large 100g egg

  • 2 hour brisk walking
  • 1 hour run/skipping/boxing


Healthiest Regards,

and a Happy Easter!

Tegan- Nutrition Nourishment



Healing Herb of the Week: Stinging Nettle

Hello Everyone,

Nettle (also known as Stinging Nettles) has been used for centuries to treat allergy symptoms, particularly hayfever which is the most common allergy problem. It contains biologically active compounds that reduce inflammation. Dr. Andrew Wiel M.D. author of Natural Health/ Natural Medicine says he knows of nothing more effective than nettle for allergy relief. And his statement is backed up by studies at the National College of Naturopathic Medicine in Portland, Oregon.


Fact File

Botanical Name: Urtica Dioca

Parts used: roots and leaves 

Main Actions: Diuretic, anti-rheumatic, depurative, nutritive, styptic (homeostatic) and alternative. 

Indications: Allergic rhinitis, eczema, gout, Rheumatoid/ Osteo arthritis, haemorrhage, topical nose bleeds, burns, wounds, inflammation of mouth/throat, and hair/scalp tonic.

Health benefits

Fewer side effects than prescription medications

Decongestants, antihistamines, allergy shots and even prescription medications such as Allegra and Claritin treat only the symptoms of allergies and tend to lose effectiveness over a period of time. They can also cause drowsiness, dry sinuses, insomnia and high blood pressure. Nettle has none of these side effects. It can be used on a regular basis and has an impressive number of other benefits most notably as a treatment for prostate enlargement.

Safety: Fresh herb may cause irritation if handled without gloves.

Possible allergic reactions, sensitivity in digestive tract. 

Potential for treating disease

Nettle has been studied extensively and has shown promise in treating Alzheimer’s disease, arthritis, asthma, bladder infections, bronchitis, bursitis, gingivitis, gout, hives, kidney stones, laryngitis, multiple sclerosis, PMS, prostate enlargement, sciatica, and tendinitis. Externally it has been used to improve the appearance of the hair, and is said to be a remedy against oily hair and dandruff.


Healing properties

In Germany today stinging nettles are sold as an herbal drug for prostate diseases and as a diuretic. It is a common ingredient in other herbal drugs produced in Germany for rheumatic complaints and inflammatory conditions (especially for the lower urinary tract and prostate). In the United States many remarkable healing properties are attributed to nettle and the leaf is utilized for different problems than the root. The leaf is used here as a diuretic, for arthritis, prostatitis, rheumatism, rheumatoid arthritis, high blood pressure and allergic rhinitis. The root is recommended as a diuretic, for relief of benign prostatic hyperplasia (BPH) and other prostate problems, and as a natural remedy to treat or prevent baldness.

An infusion of the plant is very valuable in stemming internal bleeding. It is also used to treat anaemia, excessive menstruation, hemorrhoids, arthritis, rheumatism and skin complaints, especially eczema. Externally, the plant is used to treat skin complaints, arthritic pain, gout, sciatica, neuralgia, hemorrhoids and hair problems.

Reduces arthritis pain

Taken orally, products made from nettle’s aerial parts may interfere with the body’s production of prostaglandins and other inflammation-causing chemicals. Consequently, nettle may have an anti-inflammatory effect. It may also enhance responses of the immune system. Chemicals in nettle’s aerial parts are also thought to reduce the feeling of pain or interfere with the way that nerves send pain signals. All of these effects may reduce the pain and stiffness of arthritis and other similar conditions.

Reduces allergy symptoms

In addition, nettle’s aerial parts may reduce the amount of histamine that is produced by the body in response to an allergen. An allergen is a substance such as pollen that may provoke an exaggerated immune response in individuals who are sensitive to it. Through this potential action, the aerial parts of nettle may help to reduce allergy symptoms. Results from one human study are promising, but more research is needed to be conclusive.

Relieve skin irritation and muscle pain

A solution of the extract may be applied to the skin to relieve joint pain and muscle aches. Astringent properties of nettle aerial parts may also help to lessen the swelling of hemorrhoids and stop bleeding from minor skin injuries such as razor nicks. An astringent shrinks and tightens the top layers of skin or mucous membranes, thereby reducing secretions, relieving irritation, and improving tissue firmness. It may also be used topically for dandruff and overly oily hair and scalp.

This herb should be used for a minimum of 30 days for full effects.

Final Thoughts:

Nettle is an incredible healing herb that, when used in as a food source, is unlikely to induce any unwanted side-effects. Nettle  can be used therapeutically in teas and topically in creams, It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain, along with treating allergic symptoms. 

Please be advised, if you are thinking of taking a nettle containing supplement, to first speak to a medical professional. As a whole food nutritionist, I would always advise adding these healing herbs to your daily diet to get the optimal benefit it can offer.

Healthiest Regards,


Intermittent Fasting: Metabolic Adaptations to Support Good Health

Hello everyone,

If you’ve read about intermittent fasting but aren’t sure if it’s right for you, the quick answer is: maybe. As a qualified nutritionist, I’ve been exploring intermittent fasting for quite some time—sifting through the science, watching patterns with the clients I’ve seen, and figuring out what really works and what doesn’t.

Simply put, intermittent fasting is a diet that alternates periods of eating with periods of not eating. There have been several research articles showing no improvements in IF, but there is some research showing to its ability to help blast through a weight loss plateau and help burn fat. But, before we go into the reported benefits of fasting, let’s first explore what actually happen in our bodies in a fasting state.

So what are the primary fuels used by the body in the first few hours of a fast?

In the first few hours of a fast, the liver glycogen is broken down and glucose is released into the bloodstream to maintain blood sugar level homeostasis, however, this supply is limited. Most body cells, including muscle cells, are able to switch to the use of fatty acids as fuel, conserving the remaining blood glucose for the brain and other cells that rely heavily on glucose as their main source of fuel. As the fasting state continues, ketone bodies accumulate as fatty-acid-derived acetyl CoA units are blocked from entering the TCA cycle.As the fating state becomes more prolonged, the process of gluconeogenesis increases in intensity. The glucose is synthesized from glucogenic amino acids and glycerol. These short-term adaptions will provide glucose and energy needed to meet the body’s needs for a few days.

What adaptations does the body make when it is in a fasting state?

Insulin levels start to fall causing the breakdown of glycogen into glucose for energy. Glycogen stores last for roughly 24 hours. After a day, gluconoegenesis process begins, where the liver manufactures new glucose from amino acids. After 2-3 days, low insulin levels reached during fasting stimulate lipolysis, the breakdown of fat for energy. The storage of fat, known as triglycerides, is broken into the glycerol backbone, and three fatty acid chains. The glycerol is used for gluconeogenesis. Ketone bodies are capable of crossing the blood-brain barrier, whereas the fatty acids are not. Protein conservation phase begins after 5 days, high levels of growth hormone maintain muscle mass and lean tissue. The energy for maintenance of basal metabolic rate is almost entirely met by the use of free fatty acids and ketones, causing an increase in norephinephrine to prevent a mass decreased in BMR.


Below are some other reported benefits shown in some scientific studies, and there is an impressive list of therapeutic benefits:

1. Protects your brain. Intermittent fasting combined with a ketogenic diet has shown an amazing combination that can make a huge difference in helping to heal the brain in cases of brain trauma and injury.


2. Slows aging. Intermittent fasting mimics caloric restriction. A Research paper explains “When you fast, it gives your cells the ability to detox and recycle, so your body can slow down aging and even prevent age-related diseases.”


3. Fights cancer. Studies have shown that fasting can prevent cancer and even slow or stop its progression! It can also kill cancer cells while boosting the immune system.

If the above aren’t enough to get you excited about the possibilities of intermittent fasting, here are some more benefits: It increases insulin sensitivity, decreases the risk of cardiovascular disease, boosts energy, and enhances mental focus.


These are the different ways to fast.

When it comes to intermittent fasting, there are several options. Some people eat only during an eight-hour window. For example, you can eat from 10 a.m. to 6 p.m., then fast from 6 p.m. to 10 a.m. Or you can fast for 24 to 36 hours once or twice weekly. There are also several ways to deal with hunger cravings and stay hydrated. You can stick with just water or add some combination of coffee, green tea, and fiber. My good friend, Dr. Kellyann Petrucci, author of The Bone Broth Diet, recommends drinking bone broth during a fast. I’ve tried this fasting technique, and it’s my absolute favorite way to do it.

How to know if fasting is right for you.

In my experience, fasting isn’t for everyone. First, I will say that women need to be more regimented about when they eat. Whether it’s because we’re natural fat storers or because we have babies—women’s systems are just more complicated, so proceed with caution.

In general, pregnant women shouldn’t fast, and neither should women with infertility issues. Those who have adrenal problems (which also tend to primarily affect women), blood sugar imbalance, or diabetes should also pass on intermittent fasting. If none of the above issues apply to you, and you’ve cleared it with your doctor, then you get the green light to give it try!

The Pro’s of Fasting:

  • Increased energy and Enhanced mood
  • save money on food
  • Reduction of GIT issues (gas, bloating, irritation, constipation)
  • Can aid in reduction of High blood pressure
  • Provide clearer skin and healing of eczema and psoriasis
  • Weight loss (fat burning)
  • Decreased cravings for sugar and processed foods
  • Body and colon cleanse. The body works to rid of excess toxins
  • BMR will drop, the core body temp also drops and body is more efficient in using energy.

The Con’s of Fasting:

  • Fatigue, irritability, anxiety and muscle weakness
  • Mental confusion
  • Not recommended for pregnant/breastfeeding women, children, the elderly, people with a serious health condition such as heart disease, kidney disease or type 1 diabetes.
  • Water must be consumed to prevent dehydration
  • After fasting, you may find yourself overeating
  • nutrient deficiencies

6 common symptoms of starvation: Possible Side effects

  • Immune deficiency
  • Swelling of fluid under the skin
  • decreased sex drive
  • chronic diarrhoea
  • reduction in muscle mass and consequent weakness
  • irritability and difficulty with mental concentration

Healthiest Regards,



Quick review: Q and A with Pyridoxine, B6


Hello Everyone,

Vitamin B-6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy.

Food sources of vitamin B-6 include poultry, fish, potatoes, chickpeas and bananas. Vitamin B-6 can also be taken as a supplement, typically as an oral capsule, tablet or liquid.

People who have kidney disease or conditions that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes) are more likely to be vitamin B-6 deficient. Certain genetic diseases and some epilepsy medications also can lead to deficiency. This can cause a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to your body’s tissues (anemia), confusion, depression and a weakened immune system.

A vitamin B-6 deficiency is usually coupled with deficiency in other B vitamins, such as folate (vitamin B-9) and vitamin B-12.

The recommended daily amount of vitamin B-6 for adults is 1.3 milligrams.

List three forms of B6. 

Pyridoxine, Pyridoxal and Pyridoxamine

What is the active form of B6? 

Pyridoxal-5-phosphate (PLP)

How does riboflavin deficiency affect the conversion of B6 into its active form? 

Flavoproteins are involved in the metabolism of several other vitamins, therefore, severe riboflavin deficiency may affect many enzyme systems. Conversion of most naturally available vitamin B6 to its coenzyme form, pyridoxal 5′-phosphate (PLP), requires the FMN-dependent enzyme, pyridoxine 5′-phosphate oxidase (PPO). The synthesis of the niacin-containing coenzymes, NAD and NADP, from the amino acid tryptophan, requires the FAD-dependent enzyme, kynurenine mono-oxygenase. Severe riboflavin deficiency can decrease the conversion of tryptophan to NAD and NADP, increasing the risk of niacin deficiency. 5, 10-Methylenetetrahydrofolate reductase (MTHFR) is an FAD-dependent enzyme that plays an important role in maintaining the specific folate coenzyme required to form methionine from homocysteine. Along with other B vitamins, higher riboflavin intakes have been associated with decreased plasma homocysteine levels. Increased plasma riboflavin levels have also been associated with decreased plasma homocysteine levels, mainly in individuals homozygous for the C677T polymorphism in the R gene and in individuals with low folate intake. Such results illustrate that chronic disease risk may be influenced by complex interactions between genetic and dietary factors (see Cardiovascular disease and Cancer).

chemical equation

Chemical Structure of Pyridoxine, Vitamin B6

What is the role of PLP in tryptophan metabolism? 

The conversions of the amino acid tryptophan to niacin or the neurotransmitter serotonin also depend on PLP, as does the synthesis of haem and nucleic acids and lecithin.

The synthesis of the niacin-containing coenzymes, NAD and NADP, from the amino acid tryptophan, requires the FAD-dependent enzyme, kynurenine mono-oxygenase.

What are the general signs and symptoms of B6 deficiency? 

Lethargy, sleepiness, dermatitis, irritability, clinical depression, confusion and microcytic anaemia.

What is the relationship between B6, homocysteine levels and cardiovascular disease? 

High blood levels of the amino acid homocysteine may be a risk factor for heart disease. Taking vitamin B6 supplements with other B vitamins (folic acid and vitamin B12) has been shown to be effective for lowering homocysteine levels.


The various roles Vitamin B6 plays in the body.

How safe is B6 supplementation during pregnancy? 

Studies suggest that taking B6 for morning sickness greatly improves nausea, though not vomiting , for many pregnant women. There has been no sign of harm for the fetus with vitamin B usage. A typical dose of B6 for morning sickness is 10-25mg, three times a day. Intake of more than 100mg a day of B6 can cause temporary nerve damage.

What are the toxicity signs of B6? 

Toxicity symptoms reverse on cessation of supplementation. A dose greater the 200-300mg per day can cause symptoms such as wakefulness and vivid dreams, along with nerve damage.

What are the common food sources of Vitamin B6? 

Watermelon, poultry (chicken and turkey), green leafy vegetables, potatoes, soybeans and soy products and quality meat. 

food sources B6

Healthiest regards,


Mineral Salt Therapy: A look into Calcium Phosphate

Hello Everyone,

Mineral therapy refers to a treatment program that uses mineral supplementation to improve a person’s health and wellbeing. Just like mineral imbalances in the soil affect the health of plants and animals, so too can mineral imbalances affect the health of humans. Mineral therapy was originally based on the Tissue Salts, which were originally identified by Dr. Wilhelm Schuessler of Germany in 1873. The Tissue Salts are also known as Biochemical Cell Salts or Mineral Salts, indicating their importance in the functioning of the human system. These salts are important for the functioning of the cells of our body and through getting these in balance we enhance our health and well-being.

Mineral therapy processes some extraordinary advantages such as affordability, efficacy, safety for all ages, easy to use and very little/no side effects as the mineral salts are made using a low dose that is easily absorbed by the body to enter into the blood stream for utilisation immediately after consuming to ensure fast, effective therapy.

In today’s blog, nutrition nourishment is going to look into one of the key minerals prescribed in mineral therapy known as Calcium Phosphate. Read below to find out the key features, actions, indications, deficiency body signs and symptom qualifications.

Remember: Cell builder, indicative for all stage of growth. And development. Essential in children.


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Calcium and Phosphate are associated with blood, bone and many cellular tissues within the body. Critical interrelationship between these ions in the body fluid are affected by dietary intake of both minerals. Calcium homeostasis is a complex process, closely linked to phosphorus, involving the parathyroid gland, liver, kidney, bones and intestines. There is a close interplay between parathyroid hormone, Vitamin D and Calcitonin.

Bones and Teeth

99% of the body’s calcium storage is found in bone and teeth. In bone, it is mainly present as the compound hydroxyapatite. The approximate ratio of calcium to phosphate in bone is 2:1; along with minerals such as silica, magnesium, carbonate, citrate and fluoride in trace amounts. Calcium and phosphate supplements positively stimulate bone production. In presence of both, calcitonin levels rise, resulting in an increase deposition of bone mineral. In infants, tooth enamel is predominantly a protein matrix with mineral content of 10-20%. By adulthood, approximately 90% of enamel is composed of hydroxyapatite.


During muscle contraction, the release of actylcholine across neuromuscular junctions by motor neurons initiates skeletal muscle contraction. It is an influx of Calcium into the motor neurons which triggers actylcholine release from the synaptic vesicles.

In muscle, if there is not enough Calcium irons in the extracellular environment to facilitate neurotransmitter release, nerve cells become excited to the point of spontaneous muscle cramping. When extracellular calcium levels return to normal, the excited cell membrane becomes stabilised, thus relaxing the muscle. Intracellular magnesium levels also have an inhibitory effect on the electrical excitability of the neuron.

ATP Synthesis, Nerve Transmission

Phosphate is necessary for the continued resynthesis of ATP. Actin and myosin require ATP in order to cross bridges required for efficient muscle contraction. Calcium is also essential for proper nerve transmission, involved in the secretion of neurotransmitters. If Calcium falls, nerves become “jumpy”.


Required increased amounts during eriods of growth due to high demands for the growth of bones, and connective tissue. By the end of pregnancy, the human foetus has accumulated approximately 25-30grams of Calcium and 16grams of Phosphorus.

Key Actions and Indications

Rapid growth, anxiety, irritability, teething, middle ear infections, cold extremities, anaemia, poor digestion, pregnancy, skin conditions and muscular cramps.

Indication include poor appetite in children, low RBC, poor development of bones and teeth, decrease neuromuscular function.

Body Signs:

Nails: White spots (also indicate silica), peeling/flaking at ends, soft and pliable.

Iris: Open wave structure, concentric rings in children.

Tongue: Small, red spots. (strawberry spots).

Symptom Qualifications

A person with a deficiency in Calcium Phosphate may feel better laying down, in warm temperatures, and worse for cold, eating fruits or during night-time.
Healthiest regards,

Tegan, Nutrition Nourishment

Veganism and Protein Requirements: How to adapt a balanced diet.

Hello everyone,

Veganism isn’t about being a healthy choice, or a diet, fad or trendy. It is a lifestyle choice individuals make, usually for humane, spiritual, religious and ecologically reasons. If you decide to adapt a vegan lifestyle there are a few things that need to be kept in mind.

  1. You can have an unhealthy vegan diet. I’m talking about buying processed, packaged ‘vegan’ alternatives at the shop. To ensure you’re getting all the vitamins and minerals you need from your vegan diet, you need to ensure you’re eating plenty of fresh fruits, vegetables, whole grains and legumes (including nuts and seeds).
  2. Be mindful of protein-combining. Animal-based proteins contain all 9 essential Amino acids and are considered complete proteins. There are only a few plant proteins that contain all the essential AA. However, this does not mean you can’t get all your amino acids into your diet, you just have to be smart and combine different varieties of proteins into your diet throughout the day
  3. Iron and B12 deficiency are common in vegans, however, many people eating a diet full of animal foods also have deficiencies. It’s all about balance.

In today’s blog, I’ll be discussing complete vegan (vegetarian) proteins that can be easily incorporated into a daily diet, and providing you with a sample day’s meal plan, with recipes included to get you started.


Complete Vegetarian Protein Options.

Quinoa, Buckwheat, Hemp Seed, Chia Seed, Soy, Quorn ( Mycoprotein)

Dietary sources of protein and the essential amino acids

The protein content of plant origin foods such as nuts, peas and beans (including peanuts) is very high and rivals that of meat and fish. Some vegetarians include eggs and/or dairy products as part of their protein intake. Cheese has similar levels of protein to meat and fish by weight, whilst egg is regarded as the perfect protein food for its ideal balance of amino acids.

Whether dairy products and/or eggs are included in our diet, plant foods provide a major part of protein intake. Pulses, such as quinoa, can form the basis of many types of meals and soya products such as milk, tofu, miso or ready made products like burgers and sausages are probably the most versatile source of protein. Nuts can be incorporated into breakfast and sweet or savoury dishes providing an energy-dense source of protein. QuornTM is a form of myco-protein – an edible fungus – and is sold in a range of different forms from mince to fillets.

Everyday foods that are normally regarded as carbohydrates such as rice and grains, pasta, breakfast cereals and bread contain significant amounts of protein and can play an important part in your intake. For example, 100g of wholemeal bread contains 9.4g of protein. Potatoes eaten in quantity also provide useful amounts of protein.


Protein combining

Of the eight essential amino acids two– lysine and methionine are given special attention in vegetarian diets. This is because compared with foods of animal origin such as eggs, milk and cheese various food groups of vegetable origin have an imbalance of either lysine or methionine. The food groups mainly in question are; cereals, such as wheat, oats and rice, and legumes; beans, peas and lentils.Wheat and rice proteins are comparatively low in lysine but better sources of methionine whereas beans and peas are relatively high in lysine yet in lower methionine. This has naturally led to the idea of cereals and legumes as ‘complementary’ proteins. In practice this means that meals that combine for example beans and rice or hummus and bread will provide a biologically ‘complete’ protein intake. It was thought until relatively recently that, as the body does not readily store amino acids it was essential for vegetarians to combine ‘complementary proteins’ at each meal. There has been some debate over this which has concluded that this isn’t strictly necessary, however it still has some advantages and seems a sensible way to approach a varied and complete diet.

Dietary requirements for protein (RNI)As with the other main food groups, fats and carbohydrates, an excess of protein in the diet will be treated by the body as a source of energy and in turn can be converted to body fat potentially contributing to obesity. Current official guidelines for protein intake suggest for adults a daily intake of 0.75g of protein per kilo of body weight. Pregnant women should add 6g to this total and add 11g whilst in the first 4 months of breast feeding and thereafter add 8g per day for the duration of breastfeeding.

Recommended Protein Requirements for maintenance:

Average adult (19+) woman = 45g per day
Average adult (19+) man = 55g per day

Vegetarian breakfast with spinach, arugula, avocado, seeds and sprouts

Sample Day Meal Plan:

Breakfast: Smoothie made with Almond Milk, Banana, Cacao, Spinach, Kale, un-hulled Tahini, Avocado and hemp powder.

Morning Snack: Homemade Garlic Hummus and vegetable sticks. (cucumber, capsicum, carrot and celery).

Lunch: Tamari & Garlic grilled Portabello Mushroom, with curried vegetable rice stuffing. Served with side salad, add lemon, olive oil dressing. (Spinach, Cos Lettuce, tomato, cucumber, carrot and red onion).

Afternoon Snack: Fresh juice: spinach, kiwi, cucumber, apple, kale, mint and spirulina. Handful of nuts (almonds, walnuts and pecans).

Dinner: Vegetable Noodles with coconut curried sauce

Dessert: Homemade Chia Puddingegards,

Healthiest Regards,

Tegan, Nutrition Nourishment

Quick Review: Q & A with Folate, B9.

Hello everyone,

Most people correlate folate with pregnancy. We know it’s a vital nutrient for the neural development of the foetus and deficiencies have been linked to spina bifida, and other neurological diseases. However, Folate or folic acid, also known as vitamin B9, is an essential component for many of the body’s metabolic and neurological processes. In this quick Q & A, we are going to review the important features of this vitamin.

  1. What are the two forms of vitamin B9? State their sources.

Folate refers to the reduced form which is found naturally in food and in biological tissues.

Folic acid refers to the oxidised form that is found in fortified foods and supplements.

However, the terms folic acid and folate may be used interchangeably.

Which of these two forms is the most bioavailable?

Dietary folates exist predominantly in the polyglutamyl form (containing several glutamate residues), whereas folic acid—the synthetic vitamin form—is a monoglutamate, containing just one glutamate moiety. In addition, natural folates are reduced molecules, whereas folic acid is fully oxidized. These chemical differences have major implications for the bioavailability of the vitamin such that folic acid is considerably more bioavailable than naturally occurring food folates at equivalent intake levels.

The bioavailablitiy of folate ranges from 50% for foods to 100% for supplements taken on an empty stomach.

Name the active form of folate.

The naturally occurring folate, 5-methyltetrahydrofolate, is the major circulating form of folate in the human body.

Active forms include: Tetrahydrofolate (THF) and Dihydrofolate (DHF).

What two micronutrients are required for the conversion of folate to its active form?

To activate folate, vitamin B12 removes and keeps a methyl group, which also activates the vitamin B12. Both the folate coenzyme and the vitamin B12 coenzyme are now active and available for DNA synthesis.


Folate species and catabolites.

Briefly explain the only function of the derivatives/cofactors of folate.

Its primary coenzyme, Tetrahydrofolate (THF), serves as part of an enzyme complex that transfers 1-carbon compounds that arise during metabolism. This action helps convert B12 to one of its coenzyme forms and helps synthesis the DNA required for rapidly growing cells.

Name the three vitamins that are required for folate to be regenerated during folate and nucleic acid metabolism.

Riboflavin, Niacin, Cyanocobalamin.


Vitamin B9, along with other B vitamins, and cofactors, play an important role in the methylation process.

Why can folate deficiency cause a build-up in homocysteine and why is it necessary to prevent the accumulation of homocysteine?

Folate coenzymes are required for the metabolismof several important amino acids, namely methionine, cysteine, serine, glycine, and histidine. The synthesis of methionine from homocysteine is catalyzed by methionine synthase, an enzyme that requires not only folate (as 5-methyltetrahydrofolate) but also vitamin B12.

Thus, folate (and/or vitamin B12) deficiency can result in decreased synthesis of methionine and an accumulation of homocysteine. Elevated blood concentrations of homocysteine have been considered for many years to be a risk factor for some chronic diseases, including cardiovascular disease and dementia.

Name the three vitamins that are required for homocysteine metabolism.

Folate works together with vitamins B12, B6 and B2 in the metabolism of homocysteine.

What is the type of anaemia seen with folate deficiency and why can it be confused with a B12 deficiency?

Clinical folate deficiency leads to megaloblastic anaemia, which is reversible with folic acid treatment. Rapidly dividing cells like those derived from bone marrow are most vulnerable to the effects of folate deficiency since DNA synthesis and cell division are dependent on folate coenzymes. When folate supply to the rapidly dividing cells of the bone marrow is inadequate, blood cell division is reduced, resulting in fewer but larger red blood cells. This type of anaemia is called megaloblastic or macrocytic anaemia, referring to the enlarged, immature red blood cells. Neutrophils, a type of white blood cell, become hypersegmented, a change that can be found by examining a blood sample microscopically. Because normal red blood cells have a lifetime in the circulation of approximately four months, it can take months for folate-deficient individuals to develop the characteristic megaloblastic anaemia. Progression of such an anaemia leads to a decreased oxygen carrying capacity of the blood and may ultimately result in symptoms of fatigue, weakness, and shortness of breath (1). It is important to point out that megaloblastic anaemia resulting from folate deficiency is identical to the megaloblastic anaemia resulting from vitamin B12 deficiency, and further clinical testing is required to diagnose the true cause of megaloblastic anaemia.

Why is folic acid an important supplement to take in pre-conceptual care and what dose is recommended for this time?

The one universally recommended supplement is folic acid. Folic acid is a B group vitamin that is needed for the healthy growth and development of the baby in the first weeks of life. By taking a folic acid supplement, research has found that birth defects such as spina bifida are reduced. The recommendation is to take at least 500 micrograms of folic acid per day for at least one prior to pregnancy and for the first three months of pregnancy.

Name three rich/excellent food sources (unfortified) of folate.

Spinach, Avocado, Lentils. 


What nutrient deficiency may go undiagnosed when taking large doses of folic acid over a long period of time?

One symptom of vitamin B12 deficiency is megaloblastic anaemia, which is indistinguishable from that associated with folate deficiency. Large doses of folic acid given to an individual with an undiagnosed vitamin B12 deficiency could correct megaloblastic anaemia without correcting the underlying vitamin B12 deficiency, leaving the individual at risk of developing irreversible neurologic damage. Such cases of neurologic progression in vitamin B12 deficiency have been mostly seen at folic acid doses of 5,000 μg (5 mg) and above. In order to be very sure of preventing irreversible neurological damage in vitamin B12-deficient individuals.

Healthiest Regards,

Tegan, Nutrition Noruishment.

The Truth Behind Cholesterol: One of Our Body’s Most Vital Lipids

Hello everyone,

In today’s blog, I decided to write the science behind cholesterol and its role in the body. Alot of people in today’s society associate cholesterol with heart disease, illness and early death. However, cholesterol is a vital component in our body and has some extremely important functions for health! I’ll also be discussing the concerns I have with allopathic (conventional) treatment of cholesterol and the problems this may cause for individuals long-term.

What does cholesterol do?

Cholesterol is among the most vital lipids inside of the human body. Its denigration by conventional mainstream dogma over the past several decades defies the actual science that flies in the face of cholesterol’s debased reputation. Not only is there no such thing whatsoever as “good” and “bad” cholesterol, both LDL (the so called “bad) and HDL (the so called “good”) cholesterol are not even cholesterol, they are lipoproteins, transport mechanisms for cholesterol. Efforts to reduce the body’s production of cholesterol and its adjacent lipoproteins, whether through medical intervention, or through nutritional intervention, may have very serious repercussions for one’s health.

The overwhelming majority of cholesterol in the blood is manufactured by the liver and is not derived from dietary sources of cholesterol.

Microsoft PowerPoint - Attia Lipoprotein Trafficking.pptx [Read-

LDL, HDL & Oxidative Stress

LDL and HDL are the lipoproteins that deliver cholesterol to and from the tissues. LDL carries cholesterol out to the different parts of the body, HDL removes cholesterol from the tissues and brings it back to the liver. This is the flow. Neither are good nor bad, they are both essential and normal biological constituents.

Many doctors and researchers have declared LDL to be the so called “bad cholesterol”. First, LDL is not cholesterol at all. LDL transports cholesterol from the liver where it is made to the peripheral tissues where it is used for all of its necessary purposes. LDL transports much more than just cholesterol. LDL also transports essential antioxidants such as Vitamins A, E, D, K, Coenzyme Q10, alpha lipoic acid, as well as phospholipids and various fatty acids.

The current attention in medical research has shifted away from cholesterol per se, and instead has focused on “oxidized” LDL particles as being a cause in vascular inflammation. The term “oxidized LDL” introduces an entirely different discussion. The increase in “oxidation” of certain molecules is reflective of oxidative stress and free radical formation, which inflames and degrades tissues.

The critical point is that oxidizing LDL particles is not being caused by cholesterol. And further, reducing the amount of LDL and cholesterol via a statin drug will not prevent oxidative stress. If anything it will likely increase oxidative stress, because cholesterol is a potent anti-inflammatory, documented in the literature to inhibit pro-inflammatory cascades such as leukotriene via LOX. Cholesterol is needed to synthesize other anti-inflammatory molecules such as the hormone cortisol.

Additionally, recommending statin drugs without concomitantly supplementing with CoQ10 is a very dangerous move, particularly because CoQ10 synthesis will be inhibited when the statin drug blocks a key enzyme in Coenzyme A synthesis. It is well established that CoQ10 plays a pivotal role in the health of the cardiovascular system, and with all cells.


Emerging evidence suggests that more important than the quantity of LDL particles, is the quality of the LDL particles. The quality of an LDL particle will largely prevent the molecule itself from oxidizing, i.e. being more resilient and stable. The quality of LDL molecules will largely be due to factors related to diet and whole food nutrition. An increased consumption of certain oxidative-prone, unsaturated vegetable oils and trans fatty acids will be major ticking time bombs for the degradation of LDL particles.

Increased blood glucose and hyperinsulinism will likely contribute to an increase in oxidative stress as well. The literature has reported extensively on the inflammation induced by glycation. Glycation is the covalent bonding of a sugar molecule with a protein or lipid molecule. This is why normalizing one’s glucose and insulin levels is one of the single most important strategies that exists for preventing vascular risks from developing.

There can be reasons why LDL levels may increase on a blood test, which don’t have to do with inflammation, glycation or oxidative stress. For example:

  • Low thyroid function. Many thyroid experts believe that subclinical low thyroid issues are epidemic. It is known that if thyroid hormone is decreased in cells, LDL receptors will not work well, causing elevated LDL in the blood
  • Immune response to pathogenic infection. LDL has shown in literature to bind to certain types of bacteria
  • High cortisol, Cushing’s syndrome. Because cholesterol makes the adrenal hormone cortisol, and LDL transports cholesterol to the adrenal glands, high cortisol may feature increased LDL

Your Body Cannot Function Without Cholesterol

Among cholesterol’s most essential functions, is its presence in all of the trillions of cell membranes of the body. What is it doing there? It is one of the primary structural components of the membrane of a cell. Without adequate cholesterol, cells will break apart due to a lack of integrity.

In addition to this, all of the steroidal hormones of the body are synthesized from cholesterol. This includes cortisol and corticosteroids, DHEA, the estrogens, testosterone, progesterone, aldosterone, and the master steroidal hormone, pregnenolone. Cholesterol is the precursor to all of these hormones. It is no surprise that some of the many symptoms associated with taking cholesterol-lowering medications are: fatigue, muscle wasting, loss of sex drive and adrenal fatigue.

In addition to this, it is the circulating LDL particles (the so called “bad” cholesterol) that are what deliver cholesterol to the hormone receptor sites of cells.

Cholesterol & Digestion

Cholesterol is the raw material for bile. Bile is an essential water-based substance made by the liver that is necessary for the digestion of fats, fat-soluble vitamins such as A, D, E, K and carotenoids. In addition to this, bile contains conjugated toxins such as the environmental chemicals and toxic metals such as mercury and lead that have been filtered by the liver. Bile is produced as the end result of phase 1 and 2 liver detoxification. Inadequate cholesterol production by the liver and inadequate bile production is indicative of a toxic, over-burdened liver, and an over-all high toxic body burden.

A deficiency in bile will necessarily result in poor assimilation of fat and fat soluble vitamins. In addition to this, bile salts have the responsibility of alkalizing the hydrochloric acid and bolus (partially digested and acidified food) that enters into the duodenum from the stomach. In many instances, a bile insufficiency can produce many symptoms associated with acid reflux, GERD and acid indigestion.

Inadequate levels of bile can damage the normal digestive functions of the body and can prevent the body from detoxifying the thousands of environmental toxins that are often found in high amounts in the average person’s body.


Cholesterol & Immune Function

Among its many primary roles in the body, cholesterol in the tissues is a powerful anabolic lipid, effectively preventing the formation of harmful and destructive free radicals generated when certain immune cell-produced conjugated fatty acids (such as leukotriene) are produced through catalytic mechanisms.

Leukotrienes are among the most virulent and pathological fatty acids that are generated by immune cells. They are produced via the 5-LOX (lipoxygenase) pathway, via arachadonic acid. It is critical to point out that leukotrienes are a primary factor in creating inflammatory processes. Adequate levels of cholesterol  is a powerful anti-inflammatory, effectively neutralizing the catalytic conversions of arachadonic acid before the formation of pro-inflammatory lipids such as leukotrienes and certain prostaglandins.

Cholesterol’s powerful anti-inflammatory capabilities is the strongest evidence to demonstrate cholesterol’s vital role in regulating inflammatory diseases such as cardiovascular disease, asthma, autoimmune diseases, and many others. Cholesterol puts out the fires of inflammation. Cholesterol is NOT the cause of inflammation, it is the response TO inflammation!

Cholesterol, Lipo-proteins & Blood Tests

Cholesterol is not actually measured on a blood test. Only the lipo-proteins are measured, and the sum of which is called “total cholesterol”. Even if cholesterol was measured on a blood test, its clinical value comes into question, at least when looking at the actual results at face value. A very important factor is that cholesterol is only active and usable when it is free and unbound. Since the cholesterol in the blood is mostly lipo-protein-bound, it isn’t free to be used, and therefore is not reflective of what the cells are actually using.

In many ways this is the value of the LDL/HDL ratio, to calculate what amount of lipo-proteins are going out to the cells and tissues, versus what is returning from the cells and tissues.

cholesterol levels chart

The Conventional View Of Cholesterol Is In Error

Heart disease is found among people with high, low, and normal total serum cholesterol! Elevations in LDL and total cholesterol values are very often indicative of the body’s need for more of it in cells and tissues. Remember that it is LDL that sends cholesterol out to the various locations in the body so that cholesterol can perform its many critical functions. Rather than attempting to lower or inhibit cholesterol values, investigating why cholesterol is elevated is of greater importance. Because it is this investigation that leads to deeper inquiries into the body’s functionality, such as:

  • Digestion & bile synthesis
  • Immune regulation
  • Inflammation, free radicals and oxidative stress
  • Detoxification
  • Hormone synthesis
  • Cell membrane formation & integrity

Conventional medicine and conventional nutrition is by nature allopathic, only addressing the level of the symptom, and failing to address causation or the many potential layers of dysfunction, which when investigated can reveal the breakdown of normal physiological homeostasis.

If you have any questions or concerns, please feel free to contact me via the contact page on the website for more information regarding cholesterol and implications on health.

Healthiest Regards,

Tegan, Nutrition Nourishment









Smith, LL, 1991: http://www.ncbi.nlm.nih.gov/pubmed/1937129

‘Research In Physiopathology As Basis Of Guided Chemotherapy’, Revici, MD

‘Cholesterol, Friend Or Foe?’, Natasha Campbell McBride, MD

‘The Cholesterol Myths’, Uffe Ravnskov, MD, PhD

Quick Review: Q & A with CoQ10. (Coenzyme Q10)

Hello Everyone,
In today’s blog Nutrition Nourishment are reviewing Coenzyme Q10, commonly known as CoQ10, with a quick Q & A for all your health related facts. Want to know what role CoQ10 plays in the body? How much do you need to have in your daily diet? What can CoQ10 do for you??Then continue to read on…

1. What is the primary active form of pantothenic acid?

The active form of vitamin B5 (pantothenic acid) is a component of coenzyme A.

2. What family of compounds does CoQ10 belong to?

Coenzyme Q10 is also called ubiquinone, a word that is derived from ubiqitous to reflect the fact that coenzyme Q10 is found in every living cell. The basic structure of ubiquinones is a benzoquione head and terpinoid tail. The number of isoprenoid units in the tail portion varies among coenymes. CoQ10 contains one quinine group and 10 isoprenyl units. Ubiquiones have been found in microorganisms, planta and animals, but CoQ10 form is the most common types found in mammals and humans.

3. CoQ10 is found concentrated in which tissues?

CoQ10 is ubiquitous (found in every cell) in human tissues, although the level of CoQ10 is the highest in organs with high rates of metabolism such as the heart, kidney, and liver.

4. What is a critical feature in CoQ10s physiological functions?

The primary biochemical action of CoQ10 is as a cofactor in the electron-transport chain, in the series of redox reactions that are involved in the synthesis of adenosine triphosphate. As most cellular functions are dependent on an adequate supply of Adenosine triphosphate (ATP), CoQ10 is essential for the health of virtually all human tissues and organs.

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5. What part (series of reactions) is CoQ10 involved in when it comes to energy (ATP) production.

Coenzyme Q10 is necessary in cellular ATP respiration and the production of ATP. It is able to perform this role by being reversibly oxidised and reduced, allowing it to pass electrons along the ETC. This characteristic also allow CoQ10 to act as an antioxidant and it is thought to protect the health of the immune and cardiovascular systems.

6. What is the relationship between CoQ10 and vitamin E?

CoQ10 reconstitutes vitamin C back into its antioxidant form by transforming vitamin E radicals to their reduced (active) form.

7. Why is there caution with CoQ10 supplementation and the anticoagulant drug warfarin?

Taken from the IM Gateway (2001-2017). 

” Case reports have suggested that CoQ10 decreases the anticoagulant effect of warfarin (Landbo and Almdal 1998; Spigset 1994). In one report, three patients had decreased international normalized ratios (INR) after CoQ10 was added to their warfarin regimens (Spigset 1994). The INR of two of the patients dropped after two weeks of CoQ10 supplementation (30 mg/day). Oral administration of CoQ10 (10 mg/kg/day) for 8 days substantially decreased serum concentrations of warfarin (1.5 mg/kg) and significantly increased levels of major metabolites in rats (Zhou and Chan 1998). CoQ10 may increase the hepatic metabolism of warfarin and thereby reduce its anticoagulant effect.” 


IM Gateway. (2001-2017a). Supplement: Coenzyme Q10. Retrieved from http://bioceuticals.imgateway.net/researchdbdetails;docName=ProfSupplements_CoenzymeQ10ps

As Always,
Healthiest Regards,
Tegan, Nutrition Nourishment.
Further Reading.. 

The Mindfulness Series: Chapter Four. Exercises for Stress Management.

Hello everyone,

Welcome to the Mindfulness Series. In this fourth and final chapter we cover details on beneficial exercises and practices that may help decrease levels of stress and increase happiness and well-being. We have detailed a few relaxation and meditation exercises that be may used in stressful situations.  At the end of this chapter there is a list of websites you may want to visit.

Here are some guidelines for using relaxation exercises:

1. Try to practice whichever exercise you prefer at least once or twice a day. Expect your ability to relax to improve as you continue practicing, and expect to practice two or three weeks before you become genuinely proficient. Once you learn how to do one of the exercises, you may no longer require the recorded instructions, and you can tailor the exercise to your own liking.

2. Avoid practicing within an hour before or after a meal (either hunger or feeling full may distract you). Also avoid practicing immediately after engaging in vigorous exercise.


3. Sit quietly and in a comfortable position, with your legs uncrossed and your arms resting at your sides. Or, if required lie down on your back, with your arms beside you. This is especially important when you are first learning the exercise.

4. Adopt a calm, accepting attitude towards your practice. Don’t worry about how well you’re doing or about possible interruptions. Instead, know that with repetition your ability to relax will grow.

5. When you are ready, close your eyes, begin listening to the recording, and follow the directions. As you complete the exercise, you can expect your mind to wander a bit—when this happens you can simply re-direct your focus back to the recording.


6. Once you’ve finished, stretch, look around and remain still for another minute or two.

7. As you become skilled with your chosen exercise, try applying it to specific situations that might otherwise be anxiety provoking, such as tests, oral presentations, difficult social situations, job interviews, insomnia, and so forth.

Exercise Tips:

1. Initially, until you become familiar with the exercise, it may be best to have someone read the exercise to you while you close your eyes and sit in a comfortable chair. Alternatively, if you would like to do it alone, you can record the exercise and play it back to yourself.

2. When you tense your muscles, you should hold that tension (as comfortably as you can) for around 5 to 10 seconds. Then, stay in the relaxed state for at least 10 seconds.

3. A very important piece of this exercise is bringing awareness to the feelings of tension and relaxation. Therefore, throughout the exercise, make sure you are paying attention to these feelings and noticing how different your muscles feel when you move from tension to relaxation.

Practice mindfulness in 15 minutes (1)

4. Practice regularly. The more you practice, the more it will become a habit, and the quicker you will be able to bring about relaxation when you are tense.

5. Make sure you do at least two cycles of tension-relaxation for each muscle group.

Progressive body relaxation exercise using tension/relaxation

Relaxation exercises can be a very effective way of reducing your stress and anxiety. One relaxation exercise called progressive muscle relaxation focuses on a person alternating between tensing and relaxing different muscle groups throughout the body. In this way, relaxation is viewed like a pendulum. More complete relaxation of your muscles can be obtained by first going to the other extreme (that is, by tensing your muscles). In addition, by tensing your muscles (a common symptom of anxiety) and immediately relaxing them, the symptom of muscle tension may become a signal to relax over time.


Difficulty: Easy;

Time Required: At least 30 minutes

1. Sit in a comfortable chair and bring your attention to your left hand. Clench your left hand to make a fist. Pay attention to these feelings of tension. Then, let go of your fist, letting your hand rest against your side or the arm of the chair. Be aware of how different your hand feels in a state of relaxation as compared to tension. Then, make a fist with your left hand again, then relax it, continuing to pay attention to how your hand feels in states of tension and relaxation. Repeat this procedure with your right hand.

2. After you have finished tensing and relaxing your hands, bend both hands back at the wrists in order to tense the muscles in the back of your hand and in your forearms. As before, pay attention to what this muscle tension feels like. After you have tensed these muscles, relax them, also paying attention to what this state of relaxation feels like. Repeat.

3. Make a tight fist with both hands, and pull your hands toward your shoulders. This will bring tension to your biceps. Be aware of this tension and then relax, allowing your arms to drop loosely to your sides. Pay attention to how your arms now feel. Repeat.

4. Shrug your shoulders as high as you can. Pay attention to the tension as you do this. Hold it, then relax your shoulders. Let your shoulders drop. Notice how different this state of relaxation feels compared to when your shoulders were tense. Repeat.

5. Now, bring attention to your face. Wrinkle your forehead. Tense those muscles and hold this state. Notice the feelings of tension. Then, relax those muscles completely, being aware of these feelings of relaxation. Repeat.

6. Close your eyes as tightly as you can. You should feel tension all around your eyes. After holding this state, relax. Recognize differences in how relaxation feels as compared to tension. Repeat. Clench your jaw, biting your teeth together. Hold this tension and then relax. Repeat. To finish relaxing the muscles of your face, press your lips together as tightly as you can. You should feel tension all around your mouth. Examine how this tension feels. Now relax your lips, and in doing so, let go of that tension. Be aware of how this feels. Repeat.

7. Move your awareness down from your face to your neck. Put your head back and press the back of your head against the back of the chair you are sitting in. Feel the tension in your neck and then bring your head back to relax it. Repeat. Now bring your head forward. Push your chin against the top of your chest. Feel the tension in the back of your neck. Hold it, then relax. Notice how different tension and relaxation feel. Repeat.

8. Direct your attention to your upper back. Arch your back, sticking out your chest and stomach. Notice the tension in your back. Recognize what that tension feels like. Then, let go of that tension, bringing about deep relaxation. Allow those muscles to become loose. Be aware of what that relaxation feels like. Repeat. Take a deep breath. Breath in as much as you can. Fill your chest with air until you can feel tension throughout your chest. Hold it and then release. Repeat. Notice your muscles in your chest getting more and more relaxed.

9. Then, tense your stomach muscles. Notice how that tension feels and then relax those muscles, again paying attention to that state of relaxation and how different it feels from tension. Repeat.

10. Now move your awareness to your legs. Lift your legs up and stretch them out. Feel how tense the muscles in your thighs are. Then, let your legs drop, relaxing your thigh muscles. Pay attention to the different sensations of relaxation and tension. Repeat. Tense both of your calf muscles. You can do this by pointing your toes upward. You should feel the pull of your calf muscles as they tense. Notice that feeling. Then, let them relax. Let your feet fall, bringing about relaxation in your calf muscles. Notice that feeling, too. Repeat.

11. You are now done tensing and relaxing all muscles in your body. Scan the different muscles groups covered, and bring attention to any lingering muscle tension. If you find any, bring relaxation to those muscle groups, continuing to notice how different your body feels in a state of relaxation.


One step at a time

Walking meditation when experiencing strong feelings. Often when we walk we do this to get somewhere, it is a means to an end. In a walking meditation the aim is not to reach a goal, but to draw awareness to the walking itself; it is an end in itself. This means walking slowly and with awareness of every step you take. It is a great way to calm down or simply take your mind of things that are bothering you. This walking meditation is adapted from Thich Nhat Hanh (1991), who is a Vietnamese monk working in France. He called the book in which this is explained Peace is Every Step. Making peace through walking can be used when you have strong feelings that are bothering you; whether it is anger or sadness. Walking with awareness, especially in nature will help you to come to terms with those feelings. Recite to yourself whilst walking: Breathing in, I know that anger is here Breathing out, I salute the anger Breathing in, I know that anger is unpleasant Breathing out, I know this feeling too will pass Breathing in, I draw strength from nature Breathing out, I focus on the walking

Note that anger is there, it doesn’t say you are angry, in other words, you don’t interpret your anger, identify with it or otherwise let it dominate you: anger is there, that is all. From this perspective there is a distance between you and the anger and it becomes just another emotion that is sometimes there, and sometimes will not be there.

Nutrition Nourishment hopes you’ve enjoyed the Mindfulness Series and found useful information on managing stress levels and self-care techniques. It’s important to take time out of your day, even 15 mins to recharge and nourish your soul. Whether it’s going for a short walk, making a cup of herbal tea and sitting outside, meeting with a friend or taking a long bath. Self-care will reduce the likelihood of burnout and lead to a happier and more productive life.

If you haven’t already don’t forget to check out the Other Chapters in this series. Links Below.

Chapter One: Burn-out. More than a Stress Response.


Chapter Two: Self Care and Building Resilience against Stress


The Mindfulness Series: Chapter Three. How Meditation and Mindfulness Beat Stress


Healthiest Regards,

Tegan, Nutrition Nourishment