Alison Tehan Nutrition

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Alison Tehan Nutrition

Alison is a qualified nutritionist who is passionate about helping people understand how the nutrients in wholefoods are vital for optimal health.

03/03/2026

This is something that easily confuses a lot of people
Why are we eating a low fat yoghurt now, isnt fat good for us?

Yes fat is absolutely essential in our diet but you don’t need to get it in yoghurt if your goal is to increase protein and manage your calorie intake.

If you want to eat a high protein diet with fewer calories then high protein yoghurt is a great option. You can eat 3/4 cup for around 15-20g protein without feeling too full. For some healthy fat you can add your seeds and nuts which are high in fat and also great fibre for your gut health.

Any questions pop them below 👇

health

03/02/2026

Last week I celebrated another year earthside 🎂 Birthdays always make me reflect on my working year & where we are with the health / wellness industry

While health support & research for women in midlife Is progressing it’s still lacking and needs to go further

So I thought I’d share a small birthday wish list a few changes I would love to see in this space

🦴 Earlier bone density screening Why are we still waiting until women are over 65? So many women I see in clinic in their early 50s already have osteopenia. There is so much we can do in our 40s and 50s to protect bone health and prevent progression to osteoporosis but only if we’re actually looking early enough.
❤️ Better cholesterol screening Women are often told their cholesterol is “high” and to change their diet quickly with a statin script not far away. If heart disease is the leading cause of death, why isn’t ApoB & LpA included in routine testing? It’s a far more sensitive and meaningful marker of cardiovascular risk than total cholesterol alone. And why aren’t we talking more about gut health and liver function when we see high cholesterol both of which can influence markers far more than dietary cholesterol ever will?
🧠 Gut health and midlife health
With all the changes going on in midlife the gut is affected in so many ways. Increased bloating, constipation, food sensitivities and digestive discomfort are common
More support for diet & gut health should be a priority in midlife, because it impacts every aspect of health including mental health & our long term health

There is so much moreI could add but that’s for another post …
So tell me what would you love to see change?
💚

26/01/2026

So much is changing and happening to our bodies in our 40s and 50s and it’s great we have broad guidelines on what we@can do to optimise our health.

But we are all different and have different presentations where just some of the following can be impacting us and how we feel each day without realising

- our gut health and our happy our microviome is
- levels of inflammation that naturally increase with the drop in hormones
- our metabolic health
- our liver & gallbaldde health which changes during this life stage
- the quality of our sleep which also changes
- how well our detoxification is working

These are all areas I am woking on with women because@the are all impacted by thr midlife transition to post menopause

If this sounds like you please@book in for a free 15
Min chat to get on top of your health this year

12/01/2026

Its easy to feel the pressure of doing it all at the start of the year but that’s not sustainable

This is about building momentum from doing 3 simple things consistently that make you feel good fast

If you need some guidance or accountability please book on for a free chat about how I can help you have the healthiest 2026 🙌🙌

18/11/2025

These are the comments that I love to hear in clinic

They may not seem significant but these changes tell me so much and are so important - your body is responding

These are the changes that are setting your body up for long term change - your metabolism, your gut health, detoxification and hormones are working well so you can achieve weight loss or any health goal

it’s a sign that the body is responding and changing and not just a short term fix

If this resonates and this is the change you need book in for a discovery call so we can chat about how I can help you

29/10/2025

Are your mornings running on caffeine, toast and chaos?

Most of us know the first meal of the day is importsnt but it’s often the first thing to go when we’re busy, trying to lose weight or trying to fast

It’s time to make a change and start nourishing your body the right way and feel the benefits

Join my Breakfast Challenge and discover how a simple, nourishing, high fibre, high protein breakfast can completely change your day

✨ More energy all day
✨ Fewer afternoon crashes
✨ Better gut health
✨Feeling calm & more in control

are you ready to start your day feeling nourished & more energised (not surviving on toast and coffee)

Comment BREAKFAST and ill send you the link to register
We start on Monday 10th November

16/10/2025

Every woman I see in clinic is completely different with her own challenges and goals.

But this week, a few common themes have been popping up again and again.

We often need to take a step back and look at the basics:
🩵 are you sleeping enough?
🩵 Are you eating too much?
🩵 Are we setting up your day with a good morning routine?
🩵 Are you supporting detox pathways?

And one I always come back to in the consultation is planning.
If we don’t plan what we’re eating and when we are exercising how can we expect to be consistent?

If you think you need some guidance and help book in for a free 15 min chat to see how I can help you

21/08/2025

After working with so many women who are going through Perimenopause feeling confused and frustrated with all the changes, here are 4 things I need you to know.

If you’re in your 40s and you feel like nothing is working but you are feeling overwhelmed
I see you. And you’re not broken.

To make a start come to my free online Masterclass next Tuesday at 7pm and I’ll be teaching you all about this stage of life and what you need to do

Comment Masterclass below and ill send you the link to register

You don’t need another diet or quick fix supplement.
You need guidance and support that actually works for this stage of your life

04/08/2025

If you are confused and frustrated with your Perimenopause journey this FREE MASTERCLASS is for you 🙌

Are you trying to understand what is happening to your body while also looking for increased energy, better mood, sleep and better weight control?

You dont have to just put up with the symptoms and feel like you have to push through during this period

I will be sharing everything you need to know and what to do during this stage of life including

* What perimenopause is and what’s causing your symptoms
* The best diet & lifestyle strategies to support your body through perimenopause
* The 3 essential pillars to support your hormones, energy and mood
* The blood tests to uncover what’s going on and supplements I recommend for this phase

I will be running this live on Tuesday 26th August at 7pm.

You can learn more and register via the link in my bio or comment MASTERCLASS below and ill send you the link 😊

25/06/2025

Creatine is having a moment right now and I wanted to share the actual benefits so you can decide if its for you

With all the changes that women experience in perimenopuse and menopause, Creatine seems to be able to support not only the physical changes but also the mental changes that occur during this life phase.

You may benefit most if you

- vegetarian/ vegan
- a women going through perimeonpause/ menopause
- strength train regularly
- sleep deprived and experience a lot of stress

To notice any benefits you need to take it consistently for around 4 weeks.

Do you take creatine, have you noticed the benefits?

17/06/2025

All of these foods provide key nutrients to support my body through perimenopause
They either decrease inflammation which is key during this transition or provide some key nutrient my body needs to function well.

Being intentional about your food each day can help set you up into a good rhythm of
increasing specific fibres and nutrients that will all support your gut and brain and decrease inflammation

🍵Green tea for polyphenols and antinflammatory. There is so much research on the benefits of green tea for your gut, brain and immune health

🫐Berries are such a great source of fibre, reduce inflammation and polyphenols

🌱Ground flaxseed for the omega 3 fats, fibre and a good source of phytoestrogens for modulating estrogen

🥝Kiwi fruit because they are so high in vitamin c and great for gut health

🍫Dark chocolate so I don’t feel deprived and for the polyphenols. I choose over 80%

🥚Eggs for choline which supports my brain and liver health

🥜Brazil nuts for selenium which is important for thyroid and breast health

There are so many other foods I could add to this list but these are just a few that you can easily eat regularly

What about you, do you have any foods you love that support your body and make you feel good?

05/06/2025

Before you buy another supplement… ask yourself: are your nailing the basics?

I see it so often, we feel tired, bloated no energy, and the first thing we do is head to the health food store or scroll online for the quick fix

But no supplement can replace the basics.

You probably already know that you feel better when you eat well, sleep properly, manage stress, and move your body?

Yet so many of us skip those steps and jump straight to the “quick fix.”

If you’ve ever said:
👉 “I feel amazing when I eat well and focus on sleep”
Then it’s time to actually get back to the basics. Remember it starts with your daily foundations.

Get the basics right, and youll remember how much changes.

🌱 Nutrition.
💤 Sleep.
🧘‍♀️ Stress support.
💧 Hydration.
🚶‍♀️ Movement.

Want help putting the pieces together in a way that works for your life?

Book in for a free@chat with me to see how i can help you

Address

Mornington Peninsula
Mount Eliza, VIC
3930

Website

http://www.alisontehan.com/

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