What are the opening hours?

Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm

Ovapower Health

Home
Australia
Cessnock, NSW
Ovapower Health

Nutritionist & Endometriosis warrior🎗
Online Consultation available now 👩🏻‍💻
Balanced

11/07/2022

Wondering how much of the 3 main macronutrients your body needs?

Here's a little breakdown of an average dietary intake. This is just a starting point of course, as every one is different.

Protein: 1 gram of protein per kg of body weight is the absolute minimum you should be aiming for. So if you are a 60kg women, aim for 60g of protein per day as a starting point. If you are an active person, have a job where you are doing regular labour or attend the gym often, aim for closer to 2g per kg of body weight, so 120g for our same 60kg example. This is usually equivalent to around 15-20% of your daily energy intake.

Carbohydrates: Aim for around 45% of your overall daily energy intake to come from carbohydrate sources. For instance, if you consume around 2000 calories a day, around 900 of them should be coming from carbohydrates.

Fat: around 35% of your overall calorie intake per day should be coming from fats. It is important to take into account the type of fats. It is recommended that the vast majority of your fat intake comes from mono and polyunsaturated sources.

Need help working out what you should be eating? I can help! Head to my website to book a consult now.

*
*
*
*
*

07/07/2022

Want to know why magnesium is so widely talked about in the health industry?

Because it seems like it has a ✨superhuman✨ amount of uses! Everything from insomnia, anxiety and stress to constipation and muscular pain, can be improved with increased magnesium.

While there are so many beautiful foods with a good amount of magnesium in them, for endometriosis patients it can be useful to supplement or use topical magnesium creams as well, to aid in symptom management.

For supplements, it is important to note that not all forms are created equal. Some forms, like magnesium oxide are poorly absorbed in the body. And some are better for different ailments.

So look for these forms:
💛 Glycinate - for muscle pain & trouble sleeping
💛 Citrate - for constipation
💛 Amino Acid Chelate - most readily absorbable form

Do you take magnesium?

03/07/2022

There's a lot of myths about protein.

"If I have 100 grams of chicken that's 100 grams of protein"
There is around 27g of protein in 100g of chicken. You can find out the protein content of your food from nutrition labels, a google search, or a website like Calorie King.

"You only need large amounts of protein if you're a body builder or gym ju**ie"
Adequate protein is essential for growth, repair and overall health throughout the lifespan regardless of lifestyle; it is needed for all biological processes on a daily basis and is essential for optimal health, even in individuals who do not exercise.

"I will get bulky and fat if I have too much protein"
The human body cannot store excess protein, so there's no real issue of 'too much'. Unneeded amino acids get broken down by the liver and removed by the kidneys and therefore do not get turned into fat.

Protein is so important in your body's function! Want to know if you're getting enough, or advice on how to improve your intake? Go to my website to book a consult now!

*
*
*
*
*

29/06/2022

You've all heard me say it a million times, but everyone with endometriosis is different. Your symptoms will be different, your pain levels will be different, and your reactions to foods will be different.

For some, cutting out gluten from their diet is a life saver, decreasing symptoms and pain incomparably. For others, it's an unnecessary action that is taking away a major source of fibre and carbohydrates in their diet.

As always, trialling any food restriction or limitation is recommended to be undergone with the supervision of a trained nutrition professional. If you'd like help or advice, shoot me a message!

*
*
*
*
*

25/06/2022

Media have created a real fear culture around calories, but they aren't scary! Calories, or kilojoules in Australia, are simply used to measure how much energy a food provides to your body.

It's important to realise that having less calories in a food does not make it healthier than a high calorie food!

Healthy eating is about making sure your foods are nutrient dense, so you are getting more value in your calories. For the majority of clients I find it's actually far more likely you're eating too few calories, not too many!

Did you think low calorie was the healthier option?

*
*
*
*
*

21/06/2022

Digestive issues? Often getting enough dietary fibre can improve your bowel motility and decrease pain.

Dietary fibre relates to the edible parts of plants such as vegetables, fruits, beans and legumes, which are resistant to digestion and absorption in the small intestine, usually with partial or complete fermentation in the large intestine.

The Adequate Intake (AI) of fibre for adult men is 30g per day and 25g per day for adult women, as set by the Australian Government.

Want help working out if you are getting enough fibre, and incorporating more into your diet? Check out my website to book a consult!

*
*
*
*
*

08/05/2022

This is the biggest problem with mainstream healthcare. Symptoms are being treated, but the root of the problem is still there, still causing trouble.

I am passionate about nutrition because it’s the foundation of your life. It’s responsible for every single function in your body running smoothly. Quality nutrition can keep the average person from falling in the river. And for a chronically ill person it can be the life raft that keeps you afloat.

18/03/2022

As the saying goes, your body is like a car, it runs best on premium fuel. What you eat directly affects the function of every system in your body. Logically we all know it affects our digestive health, but it also impacts your mood, your heart function, your inflammation levels, your skin, your energy and fatigue, your risk of serious illness, and a million other little things in your body you would never stop to think about.

If something was wrong with your car, you wouldn't try to fix it yourself. You'd take it to a qualified mechanic. So if your body's check engine light is constantly flashing, it's time to talk to a nutritionist, naturopath or dietitian about the fuel you've been putting in.

*
*
*
*
*

14/03/2022

Omega 3 fatty acids are essential fatty acids that play a crucial role in:
•🧠 Brain health
•🔥 Reducing inflammation
•👀 Vision
•💖 Promoting heart health.
• 🦴Joint health
•😶 Skin health

Both Omega 3 and Omega 6 fatty acids are classed as essential fatty acids as the body cannot create them naturally. These fats therefore are required as part of a healthy, varied diet in order to maintain a healthy functioning body. Omega 6, while essential in the diet, is often over-consumed in the Western diet. But Omega 3 is often under-consumed.

Omega 3 fatty acids can be found in:
• Oily fish (such as salmon and sardines)
• Walnuts
• Ground flaxseed
• Olive oil
• Garlic
• Avocados
• Whole eggs
• Some dark green, leafy vegetables
(spinach, kale, collards).

If you don't consume oily fish on a regular basis, supplementation could be necessary, but discuss this with a health professional as we all have different needs.

*
*
*
*
*

10/03/2022

I had a lovely chat with founder Lily this week in honour of International Women's Day.

It makes me so happy to be a part of the Femcair service, providing healthcare by women for women. Swipe through to read our little interview, and check out what's on offer on the platform at Femcair.com
*
*
*
*

08/03/2022

I am thankful for all the strong, determined women around me. I am grateful for all the wise, passionate women that blazed the path before me. I am proud of all the incredible, powerful women who fight day in day out to be heard.

Health care is one of the many fields that have been historically male dominated. It means the world to me to be able to provide an allied health service by women for other women. On the other side of the coin, it also means the world to me to be part of the endometriosis community fighting to in medical treatment. Endometriosis doesn’t only impact women, but it has been disproportionately funded and researched largely because it is thought of as a women’s problem.

This my message is, keep fighting. Keep speaking up. Keep breaking the bias. Keep being you.

28/01/2022

Chronic illness is ABSOLUTELY exhausting, and fatigue is a common side effect of endometriosis and many other disorders. But there could be other underlying causes.

A health practitioner can help you to assess your levels to determine if there is any problems with B12, iron or your thyroid. Save this post to remind you what to ask your doctor to test! But remember, “normal” levels are not the same thing as “optimal” levels.

🔆 HYPOTHYROIDISM 🔆
If you are experiencing temperature sensitivities, unexplained weight gain, hair loss, and/or constipation alongside your fatigue, your thyroid gland may not be performing optimally. The thyroid hormone is responsible for much of your metabolism.

🔆 B12 LEVELS 🔆
Extreme fatigue, dry, tired and blurry eyes, bouts of pins and needles sensations in your extremities or dizziness, can all be indicators that your Vitamin B12 levels have dipped too low. Look at your animal product intake if this is a major problem, as this is the main source of B12 in your diet.

🔆 IRON LEVELS 🔆
Fatigue and dizziness, an unusual paleness, restless legs, shortness of breath, and cold extremities can all be signs of lower iron levels. Iron is a necessary component to pump oxygen through your blood supply and around the body. Without it your muscles and tissues will become weak and unable to function adequately. Low iron levels are common in those with endometriosis especially.

🔆 LACK OF QUALITY SLEEP 🔆
If the quality of your sleep is lacking, you're waking up through the night etc, you aren't getting the energy regeneration you need from your sleep. Look up some sleep quality improvement tips, or let me know if that's something you'd like to see a post on!

🔆 NOT EATING ENOUGH 🔆
It is SO common for endo warriors to under eat. When you're constantly nauseated or feel like everything you eat triggers a flare, it makes sense. But food is LITERALLY your energy. Calories or Kilojoules are just the scientific measurement of the energy you consume. If you aren't consuming enough energy, you can certainly expect to feel fatigued!

Address

Cessnock, NSW

Opening Hours

Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm

Website

http://www.ovapowerhealth.com/

Alerts

Be the first to know and let us send you an email when Ovapower Health posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Ovapower Health:

Shortcuts

Want your practice to be the top-listed Clinic in Cessnock?