Delina Rahmate - Clinical Nutritionist

The Foundations to a Healthy Gut Microbiome - Delina Rahmate ~ Clinical Nutritionist There are many simple but effective ways to enhance your microbiome and gut function. . Here are 7 recommendations that you can implement.

https://www.delina.com.au/health/beat-brain-fog/

6 Science-Backed Foods to Beat Brain Fog - Delina Rahmate ~ Clinical Nutritionist Many factors can contribute to brain fog but perhaps the most unexpected and underlying cause of brain fog is our diet.

Delina Rahmate - Clinical Nutritionist updated their address.

Ireland’s Supreme Court has ruled that bread sold by the fast food chain Subway contains so much sugar that it can not legally be defined as bread!

Subway bread isn't bread, Ireland's Supreme Court says Court rules that the bread sold by Subway contains too much sugar to be categorized as a "staple food," which is not taxed.

Some things are too good not to share!

Chocolate Lovers' Smoothie Bowl What’s better than drinking a chocolate smoothie? Eating one! Top it with your favorite fruit and nuts for a delicious snack every time.

Have you ever bought a product that claimed to be good for you and the planet, only to look up the ingredients list and find things like “Cocamidopropyl Betaine,” or “Sodium Myreth Sulfate?”
This is due to a practice called greenwashing, and it’s rampant in so many industries, like beauty, skin and body care, cleaners, and more.
This article also contains a downloadable list of 46 toxic ingredients your skincare should never contain. It’s worth a quick read!

How to Avoid Greenwashing to Ensure Your Skincare Is Safe & Effective “Free from ___” is just that. It doesn’t tell you what else might be hiding in the product.

The first randomized controlled trial (RCT) of vitamin D in COVID-19 has just been published. The results are astounding: vitamin D nearly abolished the odds of requiring treatment in ICU. Although the number of deaths was too small to say for sure, vitamin D may actually abolish the risk of death from COVID-19.

"Effect of Calcifediol Treatment and best Available Therapy versus best Available Therapy on Intensive Care Unit Admission and Mortality Among Patients Hospitalized for COVID-19: A Pilot Randomized Clinical study" The vitamin D endocrine system may have a variety of actions on cells and tissues involved in COVID-19 progression especially by decreasing the Acute …

𝙏𝙞𝙥 #3 𝙛𝙤𝙧 𝙂𝙡𝙪𝙩𝙚𝙣 𝙁𝙧𝙚𝙚 𝙉𝙚𝙬𝙗𝙞𝙚𝙨...

There's an alternative for EVERYTHING!

Not boring alternatives either. I mean nutrient-rich, often-healthier-than-the-original alternatives💖.

It’s fortunate you're living at a time when gluten free is well understood and alternatives are easy to find.

Your local supermarket, cafes and restaurants ought to be able to cater to your child's GF needs, at least to some degree - don't be afraid to ask what they have.

Pre-prepared cakes, biscuits, chocolates, donuts, pizzas, bagels, gnocchi - they all come in gluten free varieties. So if your child is feeling down because they're not eating the same as everyone at the table, it's time to encourage them to let that feeling go and embrace a 😊healthier perspective.

It's common for children (and adults) to feel left out at parties where the host doesn't cater for GF. Yeah, it sucks, but this too shall pass... and it's also why I recommend carrying GF snacks in your 👜bag wherever you go, just in case you're in a situation like this.

There’s also an abundance of gluten free recipes available online, which means if you like to cook, you have the power to create delectable & healthy, gluten free meals and treats or your family.

Buy gluten free ingredients, e.g. coconut flour, quinoa flour, chickpea flour, cocoa and raw nuts from your local bulk food shop, as it usually makes things much cheaper.

Come back tomorrow and discover the final (and possibly best!) gluten free survival tip.

𝙏𝙞𝙥 #2 𝙛𝙤𝙧 𝙂𝙡𝙪𝙩𝙚𝙣 𝙁𝙧𝙚𝙚 𝙉𝙚𝙬𝙗𝙞𝙚𝙨...

Research!

You already know the basics, i.e. to avoid wheat, spelt, kamut, farro, durum, bulgar, semolina, barley, rye, triticale and oats (read label as some are now GF).

But you'll find researching what is/isn't safe for your child the quickest way to feeling more confident.

That's how you discover the hidden gluten lurking in...

😮 soy sauce
😮 powdered cooking spices
😮 tomato sauce
😮 malt-flavoured products
😮 some medications
😮 + many more innocuous-looking foods.

Look for a reference chart you like, then print it out and keep it on your fridge so you and your little one can learn what to buy and eat. Eventually you won't need this, but it's a lifesaver when you start transitioning to gluten free.

You'll also want to research gluten free recipes you can cook at home, as well as great GF restaurants (that's how I found the place in Cairns in this pic).

Spend just 60 seconds with a Google search and you'll have an abundance of awesome blogs, podcasts, social media accounts to use as your reference.

Visiting www.coeliac.org.au is a great place to start researching, and an appointment with your Nutritionist/Dietitian/Naturopath is beneficial for providing greater understanding and gut healing too.

Remember to check in tomorrow with Gluten Free Survival Tip #3

𝙃𝙤𝙬 𝙩𝙤 𝙧𝙚𝙢𝙖𝙞𝙣 𝘾𝘼𝙇𝙈 𝙞𝙛 𝙮𝙤𝙪𝙧 𝙘𝙝𝙞𝙡𝙙 𝙗𝙚𝙘𝙤𝙢𝙚𝙨 𝙂𝙡𝙪𝙩𝙚𝙣 𝙁𝙧𝙚𝙚

If your child has recently been diagnosed with gluten sensitivity or coeliac disease, you’ll know what it’s like to be thrust into a space where you NEED to learn a whole new way of shopping & cooking to survive.

Today marks the start of week, and over the next few days I’ll be sharing my expert GF tips – ones that'll help make your transition to a GF life much easier.

Personally, I was diagnosed with gluten sensitivity 20+ years ago, back when the bread was like bricks. Now, as a Naturopath with 15 years experience, I empathise with other GF-ers, especially Mums whose children are gluten sensitive. (Now you know why all the info in is 100% gluten free).

I remember what it was like for my gorgeous Mum when we received my diagnosis. She spent hours in health food stores searching for tasty, gluten free alternatives. I saw her stress levels rising, but had no idea how I could help her, while she was helping me.

With an abundance of personal & professional experience under my belt, I’m well prepared to show you how to remain calm if your child becomes gluten free.

To get you started, here are the grain basics:

❌ AVOID (gluten-containing) – wheat, spelt, kamut, farro, durum, bulgar, semolina, barley, rye, triticale, oats (read label as some are now GF)
✅ ENJOY (gluten free) – quinoa, rice, amaranth, corn, millet, rice, sorghum.

Check in tomorrow for your 1st Gluten Free Survival Tip.

This is a great read for anyone following a plant or majority plant based diet.

Kion | How To Get More Protein On A Plant-Based Diet Getting enough protein is a struggle that many plant-based dieters face. Here are three simple ways to get more protein, no animal products required.

Antioxidant beauty brownies😍, this one looks too good not to share.

Antioxidant: Healthy Beauty Brownies Healthy brownie recipe with rich black beans create a luscious base for these tasty beauty brownies. Raw cacao with coconut butter gives these brownies the moist, chocolaty decadence you have been craving.

8 fascinating benefits of cauliflower & 3 recipes.

8 Fascinating Health Benefits of Cauliflower + 3 Recipes When you think of your favorite vegetables, Cauliflower might not automatically come to mind but this mild colored, mild-flavored vegetable delivers a whole spectrum of health benefits that’ll have you wondering how you can get more of it in your meals each day.

Having a chat about fuelling your body correctly for the incredible Kokoda Challenge.

Delving into the world of intermittent fasting (IF) or time restricted feeding (TRF) can be intimidating and if not done correctly can lead to nutritional deficiencies. IF is not the same as a severe calorie restricted/ starvation diet plan. An interesting new study on TRF shortened the daily duration of food intake where participants pushed breakfast back by 90 mins and moved dinner earlier by 90 mins. The results showed significant losses in body fat. This has opened the door to further studies in TRF. For more information on IF, TRF or modified fasting techniques please don't hesitate to comment or contact me.

https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/pilot-feasibility-study-exploring-the-effects-of-a-moderate-timerestricted-feeding-intervention-on-energy-intake-adiposity-and-metabolic-physiology-in-freeliving-human-subjects/9C604826401917A6CAD9CD10B72FEA32

5-easy-christmas hacks to prevent weight gain by Delina Rahmate Clinical Nutritionist

Did you know that 50% of peoples annual weight gain occurs over the Christmas holiday season? Christmas and New Year are loads of fun where we socialise, eat and drink and generally have a good time. Here are some simple nutrition and exercise hacks that can help prevent the post-prandial paunch. Eat a protein rich snack: Eat something rich in protein before you eat a high sugary or carbohydrate meal, snack or dessert as it can curb your appetite leading you to eat less. [ 540 more words ]

http://www.delina.com.au/5-easy-christmas-hacks-to-prevent-weight-gain/

delina.com.au Did you know that 50% of peoples annual weight gain occurs over the Christmas holiday season? Here are some simple nutrition and exercise hacks to help.

Getting through the “Silly Season”

Getting through the “Silly Season” by Delina Rahmate- Clinical Nutritionist Healthy food substitutes for common ingredients As Christmas is approaching we can start to panic about parties, gift baskets, alcohol and snack foods being readily available. We may have worked hard to be healthy and then it all goes out the window once the drinks and snacks start to flow. [ 647 more words ]

http://www.delina.com.au/getting-through-the-silly-season/

www.delina.com.au To stay on track in the silly season here are a few tips to help you substitute more processed foods and drinks for healthier options.

Zucchini (Courgette)

The humble zucchini is often underestimated as a vegetable and used as an after-thought, yet it is highly nutritious, low in calories and makes a great addition to the diet. Zucchini has a high water content, high in both soluble and insoluble fibre and is low in calories. This means it makes us feel fuller for longer without the added calories when we are trying to lose weight or choosing to eat a lower carbohydrate diet for a variety of reasons. [ 177 more words ]

http://www.delina.com.au/zucchini/

delina.com.au The humble zucchini is often underestimated as a vegetable and used as an after-thought, yet it is highly nutritious, low in calories & makes a great addition to the diet.

Pumpkin – 6 reasons why it is such a great addition to our diet

Did you know how healthy pumpkin is for you? Besides the obvious reason to eat pumpkin – it’s delicious taste- lets delve in to why it can help optimise your health. Feeling fuller-Pumpkin helps us to feel fuller: one cup of mashed pumpkin contains 50 calories and 3 grams of dietary fibre. We know the benefits of fibre help to make us feel fuller for longer and can assist in weight loss and management. [ 447 more words ]

http://www.delina.com.au/pumpkin/

delina.com.au Did you know how healthy pumpkin is for you? Besides the obvious reason to eat pumpkin we delve in to why it can help optimise your health.

Sh*take Mushrooms

The benefits of mushrooms are numerous. Each variety of mushrooms provide a host of different healthful and medicinal properties. The sh*take mushroom may help to fight cancer cells and infectious disease, boost the immune system, promote brain function, and serves as a rich source of B vitamins and vitamin D. Other shiitake health benefits include its ability to aid weight loss, support cardiovascular health, improve energy levels and reduce inflammation. [ 165 more words ]

http://www.delina.com.au/sh*take-mushrooms/

delina.com.au The benefits of mushrooms are numerous. Each variety of mushrooms provide a host of different healthful and medicinal properties.

Coconut Chickpea Curry

(vegan and gluten free) Recipe by Jessica in the Kitchen Ingredients 2 tablespoons coconut oil 2 mediums yellow onions/1 large red onion, sliced 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes) sea salt & ground black pepper, to taste 16 ounces/454g can chickpeas, drained 3 garlic cloves, minced 1 ½ tablespoons garam masala 1 teaspoon curry powder… [ 185 more words ]

http://www.delina.com.au/coconut-chickpea-curry/

delina.com.au Coconut chickpea curry is a delicious dish that is also vegan and gluten free.

Portobello Mushrooms

Portobello Mushrooms and why we should be eating more! By Dr Mercola It’s established that mushrooms are a fungi, but they’re sometimes placed in the vegetable category even though they have a protein profile similar to meat, beans, or grains. Low in saturated fat and cholesterol and high in fibre, Portobello’s are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body. [ 582 more words ]

http://www.delina.com.au/portobello-mushrooms/

delina.com.au Low in saturated fat and cholesterol and high in fibre, Portobello’s are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body.

Hi Everyone, firstly I'd like to say thanks for your incredible support over the past few years. Now that Bubba's Bikelab has moved to expand their amazing tours and coaching with the new coaching program , I'm now working on Tuesdays at PhysioLogic Physiotherapy Gold Coast. I'd like to say a huge thankyou to Brian Cooke Benny Ball and Michelle Cooke for your support and opportunity at the Bike lab.
As a Clinical Nutritionist I see a variety of clients with different needs. These include clients with gut issues, autoimmune disease, thyroid issues, weight loss, hormonal issues, vegan and vegetarians, stress, anxiety and depression. I also work with beginner to elite athletes to support training and performance through nutrition.
If you are interested in booking in an appointment to see me I'd love to support your journey to better health. The contact number for bookings is 07 5578 7155.

Fit Dimension Education - RTO 41309

Feeling like comfort food but want to stay healthy? Try this creamy broccoli soup. Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fibre. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Broccoli is also high in indole-3-carbinol which helps in oestrogen metabolism.
Cream of Broccoli Soup
Recipe by Gourmandelle
Ingredients
* 1 kg broccoli, frozen
* 3 potatoes, medium, cubed
* 3 garlic cloves
* 1 onion, medium
* 3 Tbsps nutritional yeast flakes
* olive oil, to taste
* salt and pepper, to taste
* mixed seeds for topping

Instructions
1. Add the broccoli, potatoes, and onion into a pot and boil until soft - about 30-40 minutes.
2. Drain the water into a bowl and put the veggies in a blender. Add the garlic cloves, salt, pepper and nutritional yeast and blend until smooth. Add the water, little by little, until you reach the desired consistency.
3. Top with some mixed seeds and drizzle with olive oil.

Here is a delicious and nutritious plant based recipe
Spinach and Butternut Fritters with Moroccan Tomato Sauce (gluten free and vegan)

2 cups of grated butternut pumpkin
2 cloves crushed garlic
1 onion diced finely
1 Tablespoon oil
140g baby spinach
1 Tablespoon curry powder
1 cup chickpea (besan) flour
1/2 cup coriander chopped roughly
1/2 teas salt
1 Tablespoon honey or date purée

1. In a pan sauté the pumpkin, garlic and onion and oil for 8 minutes until pumpkin softens.
2. Add spinach and curry powder and stir for 2 mins.
3. In a bowl stir the pumpkin mix with remaining ingredients.
4. Heat a little oil in a pan and measure out 1/4 cup serves of mixture to make the fritters.
5. Serve on Moroccan sauce and garnish with mushrooms, cherry tomatoes and fresh herbs.
Moroccan sauce

1 Tablespoon oil
1 onion finely diced
2 cloves crushed garlic
1 Tablespoon ginger purée
1 teas cumin
1 teas coriander
1/2 teas mixed spice
1 chilli finely diced
400g canned tomatoes
4 Tablespoons tomato purée
1 teas salt
2 Tablespoons honey or date puree

1. In a pan sauté the oil, onion, garlic and ginger for 5 mins until soft.
2. Add spices and chilli and stir for 30 seconds.
3. Add tomatoes and purée and heat until just bubbling. Add salt and honey.
4. Using a blender blend until smooth. Simmer for 10mins to let flavours develop.
This recipe was sourced from Jeremy Dixon - Revive Cafe Auckland

Sam's organic homegrown breakfast made with ❤️ and homegrown avocados, herbs, kale, watercress, mustard greens, lettuce, edible flowers with free range eggs, mushrooms and sourdough. Delicious and nutritious🌻

Sweet potatoes are delicious and nutritious, packed with vitamins, minerals and fibre. Sweet potatoes give you energy, are great for eyes and skin, immune system, bones and teeth, healthy blood, muscle function and the conversion of stored carbohydrates and fats into energy. Sweet potatoes make a great fuel for ultra distance events and a post-workout meal. Pictured is a homegrown organically grown beauty with recipe for Sam's delicious fries.
Chop Sweet potato into fries then toss in coconut oil. Fry or bake until crisp and golden and soft in the centre. Toss in a mix of Himalayan rock salt and homegrown herbs. We used parsley, oregano, thyme and shallots-they were divine!

PhysioLogic Physiotherapy Gold Coast

If you missed our seminar, Nutrition in Sport, here is a link to the video of the whole seminar for you to watch in your own time. Hope you enjoy it :)
https://youtu.be/X3PfRV60Kmo