nutrition

Broadbeach IBS Dietitian

Broadbeach IBS Dietitian
Broadbeach IBS Dietitian 1333 1000 Ace Health Centre

Broadbeach IBS Dietitian

We are your Broadbeach IBS Dietitian. Irritable Bowel Syndrome (IBS) can be one of the frustrating conditions if it is not managed properly. Suppose you have tried different strategies to manage IBS symptoms for a while and still don’t see any improvement. Maybe it is worthwhile to trial the FODMAP diet.

What is the low FODMAP diet? 

The low FODMAP diet is an elimination diet that restricts foods that are high in fermentable carbohydrates (i.e., Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). FODMAPS are either poorly absorbed or not absorbed at all in our gut, so they are fermented by our gut bacteria. During the fermentation process, gases are produced and expand our intestine, in people with IBS can result in triggering symptoms like abdominal pain or bloating.

Where do I find FODMAPS in food?

FODMAPs are found in a wide range of foods, including fruit, vegetables, grains/cereal, nuts/seeds, dairy products, processed food, and beverages.

To give you an idea, the table below shows you some common high and low FODMAPs food from the five food groups.

Food Group High FODMAPs Low FODMAPs
Fruit Apple, Pear, Mango, Dried fruit, Nectarine Orange, Grapes, Kiwifruit, Strawberries
Vegetables Onion, Garlic, Mushroom, Snow peas, Cauliflower Green beans, Potato, Zucchini, Carrot
Grains/cereal Wheat-based bread, rice, pasta Sourdough bread, Gluten-free bread, pasta
Meat/alternatives Processed meat (e.g., sausages), Cashews, Pistachios, Kidney beans Plainly cooked meat, Macadamias, Peanuts, Chickpeas
Dairy Cow’s milk, Custard, Soft cheese Lactose-free milk, Cheddar cheese, Yoghurt (small amounts)

How does it work?

The low FODMAP diet has 3 phases:

  1. Elimination (2-6 weeks)
  • Reduce FODMAPs in the diet to only a small amount
  1. Re-introduction (6-8 weeks)
  • Food challenge to identify symptoms triggering food and amount of food tolerated.
  1. Personalization (Long term)
  • Maintaining good symptoms control, while expanding your choice of food, to ensure adequate nutrition from a variety of food.

Trialing in a low FODMAP diet can be challenging because it is a highly restrictive diet. Therefore, it is recommended to complete the diet with a Dietitian, to ensure you are getting the proper nutrition. Our Dietitian has completed specialist training in a low FODMAP diet with Monash University. Book an appointment to find out more!

IBS Dietition

IBS Dietitian
IBS Dietitian 640 427 Ace Health Centre

IBS Dietitian

IBS Dietition is now available. With so many gut issues from food intolerance to coeliac disease, Irritable Bowel Syndrome (IBS) seems to get more attention on the internet or even in conversation. Not surprisingly, the fact that almost one in five Australians have experienced the unpleasant symptoms of IBS at some time. For most of you, frustration can be the common feeling while you are constantly living in discomfort, worrying about where the closest toilet is and being cautious with food choices all the time.

What is IBS?

IBS is a condition that affects the function of the gut, causing abdominal pain, bloating, gas, diarrhoea and constipation. These symptoms often wax and wane and vary in severity. Till now, we don’t know what causes IBS, but some factors are thought to be causing IBS:

  • Change in the gut bacteria
  • Change in the gut movement
  • Stress and anxiety
  • The difference in individuals on how they perceive normal muscle contraction and stretching of the bowel

If you suspect you have IBS, book in with your IBS Dietition and then if needed check with your GP to ensure your symptoms are not caused by other illnesses (e.g., inflammatory bowel diseases, diverticulitis, coeliac disease) because they all have many overlapping symptoms that are similar to IBS.

As unpleasant as the symptoms are, the good news is some ways may help improve IBS symptoms. Here are some of the general IBS management strategies that you may try:

  1. Stress and anxiety management

Stress and anxiety may trigger overactivity of the gut and causing those IBS symptoms.

  1. Healthy eating tips

Be mindful of your meal pattern and portion size. Remember to drink plenty of water. Try to limit your consumption of caffeine, alcohol, fatty food, and spicy food, as they may trigger IBS symptoms.

  1. Lifestyle change

Low to moderate-intensity exercise (e.g. jogging etc.) may help relieve your symptoms as well.

Suppose you have tried these strategies for a while and don’t see any improvement in your symptoms. An IBS Dietition can help you investigate further using a low FODMAP diet. Book an appointment with our dietitian today.

difference between a Dietitian and Nutritionist?

Difference between a dietitian and nutritionist?
Difference between a dietitian and nutritionist? 500 350 Ace Health Centre

What’s the difference between a dietitian and a nutritionist?

The terms dietitian and nutritionist seem like describing the exact same profession. They all focus on health and nutrition, which can be confusing for those who are not within this profession. Being an Accredited Practising Dietitian, my friends, colleagues, or even doctors have asked the following question many times. What is the difference between a dietitian and a nutritionist?

The simplest answer to this question is that all dietitians are nutritionists, but not all nutritionists can call themselves dietitians.

Nutritionist

In Australia, the term ‘Nutritionist’ is not regulated. It can be used by the dietitian, nutrition graduates or someone with limited qualifications in nutrition. Although there is no specific regulation, a nutritionist can be registered through The Nutrition Society of Australia if they have formal training and qualification in nutrition.

Nutritionists usually are trained in community and public health, food science, and policy. Therefore, they can provide general health advice but cannot provide medical advice or medical nutrition therapy.

Dietitian (Accredited Practising Dietitians, APDs)

The major difference between dietitians and nutritionists is how they are trained. Being a dietitian requires completing a course that is accredited by Dietitian Australia. Therefore, they are qualified to provide individualized, evidence-based nutrition advice and offer medical nutrition therapy. In other words, whenever there is a need for nutrition advice with medical conditions, a dietitian is always the go-to person.

difference between a Dietitian and Nutritionist conclusion

All in all, Accredited Practising Dietitians (APDs) have a broader scope of practice when it comes to providing individual medical nutrition advice.

APD is the only credential recognized by Medicare, the Department of Veteran’s Affairs (DVA) and many private health insurers. Therefore if you simply want to improve your health through nutrition or require specific dietary advice to manage your condition better, book in with our dietitian now. We are here to help.

Fasting for Females – Friend of Foe?

Fasting for Females – Friend of Foe?
Fasting for Females – Friend of Foe? 910 565 Ace Health Centre

Fasting for Females – Friend of Foe?

 

Fasting is a diet and lifestyle protocol that has gained interest in recent years. It can help individuals with weight loss, stabilising blood sugar levels and improve digestive issues. But, is fasting for females a good lifestyle option?

What is fasting?

You may have heard of intermittent fasting, currently one of the world’s most popular health and fitness trends. Individuals will cycle through periods of eating or fasting, with the most common method being to fast for 16 hours and then eat within an 8 hour period.

Essentially, most of us are already fasting for a period of time when we are sleeping. Many people may extend this fast by skipping breakfast and eating for the first time around noon.

Furthermore, many people may also undertake fasting protocols for cultural or religious reasons.

How May it Help?

Firstly, studies have found fasting can aid weight loss and increase fat oxidation due to reducing overall energy intake. Other studies report that fasting may help to regulate blood sugar and insulin levels, which may help reduce the risk of developing type 2 diabetes.

 

Fasting for Females – What are the risks?

Hormones

For girls and women in particular, fasting may not be the best option, as female hormones can be highly affected by periods of restricted eating.

Reproductive hormones can be greatly affected by fasting. In turn, this can play havoc on the production of estrogen and progesterone – both are major players in the female reproductive system.

Women are also more likely than men to suffer from hypothyroidism (an underactive hormone). Consequently, they produce less of the hormones required for metabolic processes. Often this results in symptoms such as weight gain, tiredness and fatigue. Many women with this condition may highly restrict calories in the aim to lose weight. However, this is counterproductive the consumption of food and energy is what stimulates the production of the hormones are needed for our metabolism to run effectively. Therefore, it is recommended for women with any hormone related conditions to avoid fasting for long periods of time.

 

Other health risks involved include

  • Nutrient deficiencies (vitamins, minerals, protein and fat) due to a reduced amount of meals of foods eaten each day.
  • Higher risk for binge eating of overeating later in the day.
  • Can also be dangerous for people with certain conditions, such as diabetes.

 

What Should I do?

Currently, strong research into the positive and negative impacts of fasting for women is still in its early days. Therefore, if you believe you may have a hormonal issue that is stopping you from smashing your goals. Dont be afraid to reach out to our dietitian for help developing a plan. This may involve developing a solid nutrition protocol that incorporates fasting while ticking all the nutritional boxes. Another option is finding another route better suited for you and your health and hormones.

NDIS Services Gold Coast

NDIS Services Gold Coast
NDIS Services Gold Coast 900 900 Ace Health Centre

With The NDIS no up and running we have got ourselves registered. We at Ace Health Center are offering NDIS Services on the Gold Coast. We understand that it is hard to find the right health professionals when you have so much else on your plate. This is why our health clinic on the Gold Coast has your services all in one place.

Our Services

Dietitian – We understand that with busy lives diet may not be the first thing on your mind. Diet is so very important though with mental health, well-being, activity and overall wellness. Without this everything else fails. This is available via your NDIS

Podiatry – Keeping on your feet is your transport to see the world. Making sure these are in working order are very important. Many medication and other morbidity can have an impact on your foot health. Reducing foot pain via orthotics and footwear can keep you mobile.  This is available via your NDIS

Physio – Strength, stability and being pain free enable us ot be happy and do the things required to live a long life. This is available via your NDIS

Ex Physiology – Weather you think you need it or not making sure you are getting enough exercise and the correct exercise for you is important to everybody. Not just people on the NDIS

As you can see being healthy doesn’t stop at one place. There is a whole range of factors and influences. Its normally beneficial to assess them all and not just 1. i.e if you want to do exercise you need to have the correct shoes (podiatry), be doing the correct exercise for you, your lifestyle so to not get injured (ex physiology), be getting the correct protein intake to get adequate recovery and not get sick (dietitian).

So if you need NDIS Services Gold Coast then Ace Health center is your clinic.

11 brain food boosters

11 brain food boosters you should pack into your diet now!
11 brain food boosters you should pack into your diet now! 800 534 Ace Health Centre

It’s no secret that your brain is kind of a big deal, so make sure it gets the food it deserves (the brain food boosters). The brain is the skipper of your body and in charge of keeping your thoughts running, your lungs breathing, your feet moving, and of course, your heart beating.

Even though we tend to focus on other parts of our body, it is crucial to keep our brain in peak working condition to breeze through the day, and it all starts with the type of food we consume.

Our brain works pretty similar to a car engine in the sense that it needs “fuel” to get going. Without petrol, your car would not move an inch, and your brain is no different. Eating the right food at the right time can do wonders to not only keep your brain healthy but also improve specific mental tasks, such as memory and concentration.

Our dietitian Jess compiled a list with 11 brain food boosters you should add to your diet today.

1. Broccoli

Broccoli is great for our nervous system due to the high concentration of potassium.

2. Garlic

Garlic is a must-ingredient for every healthy household. Not only is garlic highly nutritious and great for your blood pressure, but it also offers your brain protection against aging and memory loss.

3. Dark chocolate

Good news, chocolate lovers! In moderation, dark chocolate can strengthen the bodies immune system, which correlates with a boosted blood flow to the brain.

4. Almonds

This little piece of nut is a Vitamine E bomb which helps to maintain your cognitive abilities and boost your alertness.

5. Lean Meat

Again, it’s all about the balance. In moderation, lean meat can help to calm down your thoughts thanks to the amino acid tryptophan, which is found in red meat, chicken, turkey, fish, and even eggs. Lean meat is also rich in vitamin B6 and B12, which helps the brain’s neurotransmitters and boosts your metabolism, respectively.

6. Eggs

Egg yolk is a great ingredient to kickstart your memory in the morning, while the high concentration of protein constitutes to the healthy development of your brain too.

8. Banana

Bananas are one hell of a brain food  and rich in potassium, which helps our brain to focus and think more clearly over a more extended period.

9. Spinach

Just ask Poppey! Spinach is packed with healthy nutrients and considered a super food. It boosts the circulation of blood in your brain, which lowers the risk of a stroke, brain, and other brain injuries.

10. Carrots

Carrots aren’t just good for your eyes but your brain too! The key ingredient called Luteolin is a memory booster and at the same time slows down aging and can even prevent cancer.

11. Water

This one goes without saying. Drink plenty of water! Dehydration is a common reason for headaches and lightheadedness, which won’t be kind on your concentration and focus.

 

There are plenty of other great and delicious snacks, drinks, and brain foods that are not only great for your mind but a healthy lifestyle in general. Want to know more? Check in with our dietitian for custom meal plans and more at ACE Health Centre, Clear Island Waters on the Gold Coast or you can read more about it Australian Dietary Guidelines > https://www.eatforhealth.gov.au

Enter your
text here