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Taryn Rucci – Clinical Nutritionist

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Email: taryn AT PTCPerth DOT com DOT au

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Contact Taryn on 0439 389 698

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Had a lovely morning spending time in nature with @annalynch77 and all the kids! Not quite relaxing with bull ants 🐜 and slippery rocks 🚨😃.

I really love the Coles and Woolworths magazines! Who's with me? They're always full of great ideas for salads and they are free. What's not to like there!? I especially like this recipe because it proves a point that I always like to make :). Food prep does not need to be complicated. You don't always have to prep chicken breasts with vegetables in 50+ plastic containers on the weekend which takes hours to create. And it also can be a bit yuck. Chicken breasts dry out when reheated and ugh, I couldn't eat that! This is a great lunch to take to work and highlights that creating a FOOD DISPENSARY in your kitchen is actually the most important factor in food preparation. This one has: - Can of beans - Tin of tuna - Mixed Salad vegetables. As long as your FOOD DISPENSARY ie mini supermarket at home is well stocked, you'll have no issues pulling this one together the night before/morning of. Heaps better than anything you can buy at a food court! Go eat it!

BLOOD TESTS AND YOUR NUTRITION STATUS Examining my client's blood tests is a big part of how I assess a client's nutritional status and what they need. Standard blood tests such as liver function, urea creatine and electrolytes, lipids, iron studies, thyroid function and haematology can prove very insightful about what nutrients you are lacking. Sometimes these markers may be out of range but your doctor is not concerned. Sometimes these markers are 'within range' but not within what I classify as 'optimal ranges'. I pick those up too. Assessing your health issues along with any blood tests, helps me put together a picture of your health so I can recommend food and supplements to correct the imbalance. I'll be talking more about nutrition and blood tests over the weekend. Image credit https://bit.ly/2wAhqtc

MORE ON SLEEP If you're having trouble sleeping, taking a magnesium supplement may be helpful. In my clinic, I have seen magnesium supplements greatly improve sleep quality and improve overall quality of life. A good magnesium can do this if you are lacking. You're looking for a good quality magnesium with elemental doses over 300mg daily generally speaking. Everyone is different. Beware of magnesium supplements sold at chemists! Some of them boast "high doses" but actually use poor quality magnesium, such as magnesium oxide which is well known to have poor rates of absorption in the body. Magnesium supplements may interact with medication. Speak to your nutritionist or doctor to see if it's right for you. Image credit: Blackmores #sleep #magnesium #energy #perthnutritionist #nutritionist #perthwellness #foodismedicine #nutritionalmedicine #clinicalnutrition

This week I'm talking about sleep! "Don't eat carbs after 5pm to lose weight" It's an interesting statement and one that has no research proving it to be true!! Omitting good quality carbohydrates in the afternoon/evening may reduce your sleep quality/quantity because carbohydrates play a role in getting us to sleep. They increase the brain's uptake of tryptophan, an amino acid required for serotonin/melatonin synthesis. In fact, poor sleep makes it hard to maintain a healthy weight! Feel like eating well and exercising if you haven't slept? Exactly! There's some indication in the research that sleep deprivation can disrupt the hormones that control hunger (leptin and ghrelin), thereby increasing appetite. If you are following a low carb or ketogenic way of eating and finding it difficult to get a good nights sleep, that could be why. #nutrition #sleep #insomnia #wellness #perthnutritionist #nutritionist #eatforsleep #weightmanagement

My social media feeds are full of one size fits all weight loss and meal programs! Arrgh I hate them. If there's one thing you can do to improve your HEALTH in this new year, then it would be to improve your sleep. Did you know that vitamins and minerals form the building blocks of sleep neurotransmitters such as melatonin and GABA? So if you're not eating great, your sleep quality is likely to suffer. Regular good quality sleep has countless health benefits including boosting your mood, digestion, energy and overall wellbeing. It may also help support a healthy weight. This week I'm going to talk about some ways you can improve your sleep quality. Stay tuned xxx #perthnutririonist #nutritionist #sleep #neurotransmitters #perthwellness #wellness

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