Nourish your body with professional, tailored dietary and lifestyle advice. This led me to study a Nutritional Medicine and thereafter, Counselling.
Tegan Carrall is an Accredited Clinical Nutritionist who is passionate about teaching people the healing benefits of nutrition and therapy counselling on a range of complex diseases. She specializes in Mental Disorders & Cardioendocrine Disease but is able to delve deep into the root causes of a range of complex diseases. With a specific focus on healing nutrients, nutritional counselling therapy and tailored dietary approaches, Tegan aims to restore balance to the body and mind.
” I have always been interested in complementary therapies to promote my own health and that of my daughters. It is an invaluable tool to be used as a preventive tool to reduce risk of chronic disease. A natural course in life made me realise that I had to take control of my health and made sustainable dietary and lifestyle changes, to ensure I was able to be there for my children and enjoy life. I practice a client-centered holistic approach by listening to you and collaborating with you to make sure your treatment plan fits YOU. I enjoy helping and educating people to be able to take control of their own health and start to feel better, using food and nutrients to support the body’s own natural ability to repair and heal. Good, wholesome nutrition is the key to health and well-being to provide your body with the nutrients it requires to function optimally, repair, grow and develop, through all life stages. Nutritional Medicine is so versatile and can be applied to many health conditions, all life stages, a preventative strategy and work alongside other modalities. Every person is an individual and a holistic and comprehensive consultation, treatment and support is offered.” – Tegan Carrall
16/01/2024
Does any of this sound familiar? ⬇ 🤔
✔ Snoozing your alarm, then immediately scrolling on your phone in bed 🤳
✔ You slept in again, so no time for breakfast.
✔ Instead, you'll just grab a coffee on your way to work.
You then feel:
✔ Exhausted, yet anxious and unable to focus.
✔ Feeling like you're in a fog all day.
✔ Can't seem to wake your brain up even after another cup of coffee.
✔ Too tired from the day to do much after work, so you watch a show or scroll on your phone until you go to bed.
✔ When you do go to bed, you can't seem to fall asleep 😫
Then you do it all again the next day. 😐
This has become so normalized....but it is not normal, nor is it healthy for us!
Try implementing some of these into your morning routine (try one at a time if you're 0/6 right now!)
But let me know, is your morning routine supporting your hormones?!
15/01/2024
Seven reasons WHY your cholesterol may be high, besides eating too much dietary cholesterol.
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First, it is important to note that dietary cholesterol has very little affect on your total cholesterol numbers. A healthy body regulates cholesterol production, the more cholesterol you consume, the less your body will make.
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For most people, around 20% of your total cholesterol is due to dietary cholesterol. The rest of your cholesterol is produced by your liver.
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Yet, what is the first thing your doctor tells you when your cholesterol numbers are elevated?
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-Reduce ALL foods that contain cholesterol and/OR you need to go on a cholesterol lowering medication --statins or red yeast rice.
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Hmmmm. Does this make sense since we know, dietary cholesterol contributes very little to your cholesterol numbers?
What else could be affecting your elevated cholesterol numbers?
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Here is what you should know about cholesterol.
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-Cholesterol elevates when thyroid production or conversion is low. Thyroid is needed for cholesterol to convert into all your steroidal hormones.
-Cholesterol elevates with low vitamin A. Vitamin A is also needed for cholesterol conversion.
-Cholesterol elevates if the liver is over burdened (liver converts inactive thyroid (T4) into active T3).
-Cholesterol elevates with unopposed estrogens.
-Cholesterol elevates with low copper and/or low iron (in blood).
-Cholesterol elevates with increased endotoxins and a high bacterial load in the gut.
-Cholesterol elevates under stress. Which means a stressful job, relationship, confinement, isolation, lack of sleep, fear, etc. etc.
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Which means, it would make far more sense to address your stress level, your gut, liver and thyroid health, and your nutrients in your diet before jumping on the statin/red yeast rice band wagon AND removing all things cholesterol from your diet.
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-Not Medical Advice. Always consult with your doctor before getting off of any medication.
11/01/2024
💫 Building balanced meals for good gut health just got WAY easier ⬇️
SAVE this post so you can always refer back to it when needed!
🌱 For plant based protein sources, some options could be lentils, chickpeas, h**p seeds, quinoa, tempeh, etc. Keep in mind that most plant proteins are not complete proteins, with the exception of quinoa.
08/01/2024
🌿 In clinic, the aim is always to develop an environment within which a person’s healing journey begins and continues.
🌿 This environment is founded on the principles above – learned on the very first day of my studies, and reinforced on the second, third and every day from then on! I love the simplicity of them…and the truth in them!
🌿 Sometimes treatment can be downright messy, complex and long! For many people, there is layer upon layer of problems, and getting to the root of it means a necessary uncovering and treating those layers one by one.
🌿 For others, a domino effect of healing can occur from one or two simple changes to diet, or changing sleep habits, or rectifying a nutrient deficiency, or even from just being heard for the first time.
🌿 For all, there is the opportunity to understand and trust the body’s innate push to heal itself, to support that push and to take responsibility for the outcome – along the way you develop body literacy (you know you!) and the wisdom to listen to its signals and language…
And who doesn’t love that?! 🙌
03/01/2024
I've been a proud member of for over 8 years now. ☺️ ✨✨
👉What is ATMS?
The Australian Traditional Medicine Society is the leading association within the natural medicine industry and has been for over 30 years. Their mission is to promote, represent and support professional practitioners of natural medicine occupation who are encouraged to pursue the highest ideals of professionalism within practice and education.
👉What does this mean?
If you see a practitioner who is part of an association, you can be sure your practitioner is maintaining their professionalism, knowledge and practice within their field.
🙏 As a practitioner, it is my responsibility to continue to keep my skills current and continue to keep up with the latest research relating to nutritional therapy. This ensures I am able to provide the very best care to my clients, to help them get the results they deserve!!
Why Choose an Accredited Practitioner? 🌟
When it comes to your health and well-being, making the right choice matters. Accreditation ensures a high standard of care, with rigorous education, ongoing professional development, and professional indemnity insurance. 😊
02/01/2024
🎊 New Year and New Beginnings ✨
👉🏻 Personally, I don't do New Years Resolutions because I don't think they work and then people feel bad for not sticking to them. I'd rather think of goals that I'd like to achieve in the year ranging from business, personal development, family, money, creativity and emotional wellbeing.
🌻 So far I'm focused on continuing to nourish my creativity through my art, finish my degree and find that balance of work/family life (a never-ending battle).
🌿 I'm so grateful for the work I do. I get to meet new people with interesting stories and new challenges to face
I wear many "hats", since I don't just do consulting. I've written blogs, articles and programs, I've been able to contribute to newspapers, magazines, online articles, websites and research.
🌷 But my favourite is probably the opportunity to work within the community with mothers and children to help them find their spark again. Creating that "safe space" to explore, learn and grow as a woman, mother and all-round superstar.
🪴 This year is about fine tuning, and adding all those finishing touches on projects I've been working on for a very long time. It's scary putting yourself out there, but knowing I get to collaborate with some amazing people makes it all worth it.
✨ Definitely living the dream ☺️
👉🏻 One day at a time. You got this too!
01/01/2024
🎉✨Happy New Year. ✨🎉
15/11/2023
“Do I need to get tested to know if my hormones are balanced?!” Yes and no.
You can get a sense of your hormonal balance without jumping straight to tests. Your body is an incredibly intelligent & communicative. It gives you signals that tell you what’s up! (Symptoms)
If you’re dealing with things like PMS, feeling wiped out all the time, cramps that are the absolute worst, headaches that just won’t quit, your hair thinning out, hands and feet that are always freezing, or you’re just cold 24/7, spotting when you shouldn’t be, can’t sleep, or you’re feeling anxious and just not hungry – your body might be waving a red flag about your hormones.
If any of this sounds like your regular, it’s definitely time to check in with your hormonal health. And guess what? You can have chill periods and feel great WITHOUT popping the pill. I’ve seen it time and again with clients who come to me with these kinds of symptoms, and they end up feeling way better once we tweak their diet and lifestyle… actually HEALING the source of the issue, not suppressing it for years to come… when eventually your body starts screaming (disease) instead of whispering (symptoms).
It’s not a quick fix. It’s a journey, and you’ve gotta be all in. It might take a few months to start noticing changes, especially if this is new to you. Don’t fall for the convenience trap of popping pills like M&M’s (it may look like it “works,” but it’s just shutting your body’s signals up so you don’t actually know what the hell is going on).
And here’s the heads up: sometimes things get a bit rocky before they get better. I’ve had clients who start making these healthy changes and then boom, they get hit with acne or bloating they never had before. But, believe it or not, that’s your body adjusting and it’s a good sign. Once we get your hormones to a happy place, those symptoms usually start to fade and you’ll feel like the rockstar you are.
25/10/2023
🥗🌿🍽️Fermented foods have been around for centuries and have been a staple in many cultures around the world.
Here are some fun facts about fermented foods you may not have heard of!
🥒They are rich in probiotics, which are beneficial bacteria that help to maintain a healthy gut and rebuild your microbiome. Fermented foods such as kimchi, sauerkraut, kefir, and yogurt are all good sources of probiotics.
😁Fermented foods are also rich in enzymes, which are essential for proper digestion and nutrient absorption. Fermented foods such as miso, tempeh, and sourdough bread are all good sources of enzymes.
🥗Fermented foods are also rich in vitamins and minerals. For example, fermented cabbage, or sauerkraut, is a good source of vitamin C, vitamin K, and potassium. Fermented soy products such as tempeh and natto are good sources of vitamin K2 and can even lower methane levels!
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03/10/2023
Some of my favorite foods to add into the diet for hormone health! 🙌
If you've been following me for a while, you know I'm a big fan of what we can ADD to the diet versus what we need to eliminate.
While hormone balance is incredibly individualized, these are 6 foods that I generally recommend for hormone health!
🥦 Broccoli sprouts- contain sulforaphane, which is a compound found in cruciferous vegetables (and in higher concentrations in broccoli sprouts!) which can be helpful in supporting estrogen metabolism via the liver. They're also high in fiber which is great for having a daily bowel movement!
🦪 Oysters- high in zinc, can support testosterone production, and can be helpful for boosting libido! Zinc is also important for thyroid function.
🥑 Avocado- great source of fat, rich in magnesium, high in fiber, and can help with blood sugar balance, which is crucial for hormone balance.
🍓 Berries- high in antioxidants, fiber, can help reduce inflammation.
🥚 Eggs- great source of protein, which is important for blood sugar balance. High in choline, a nutrient critical for fertility and baby's brain development. Choline is also important for liver function, which is very important for hormone health.
🐟 Salmon- good source of omega-3 fatty acids, good for reducing inflammation, good source of protein for blood sugar balance.
Which of these foods are your favorite? Which one are you going to try adding into your diet more!?
14/09/2023
🥦✨Salads are a versatile and time-efficient meal to prepare. A salad consisting of protein, a variety of plant foods, grains and healthy fats is a smart meal choice for your overall health. They are a fantastic way of packing in micronutrients and fibre.
🌞 During the summer, when we are lucky enough to get a sunny few days, the heat may affect our appetite. While we may not feel hungry enough for a warm or heavy meal, a salad can be a clever way of ensuring our body is getting the fuel and nutrients it needs.
🥕Here are our 7 simple steps on how to build a nutritious, filling and tasty salad.
🌽 Add Additional Vegetables
TRY roasted sweet potato, cucumber / cherry tomatoes / red onion / cooked beetroot / celery / broccoli / fermented red cabbage (sauerkraut) / shredded carrot / bok choy / peas
🍗 Power up with Protein
TRY 1 small grilled chicken breast / 2 hard-boiled eggs / 1- 1.5 cups of chickpeas / edamame beans / mixed beans / cooked lentils / 1 small tin of tuna or salmon / 2-3 turkey slices / 4 balls of falafel
🍚 Grab Some Wholegrains
TRY quinoa / cous-cous / brown rice / wild rice / bulgur / farik
✨ Add a Touch of Sweetness
TRY slices of apple / mango chunks / sliced grapes / dried cranberries / mandarin oranges/ pear
🥑 Include at Least 1 Healthy Fat
TRY ½ an avocado / sliced almonds / walnuts / cashews / pistachios / macadamias / toasted pine nuts / sunflower seeds / pumpkin seeds / h**p seeds /chia seeds
💫 Don’t Forget to Dress It Up
TRY
‘Creamy’ lemon yogurt dressing: greek yoghurt + olive oil + garlic + lemon juice + salt & pepper)/
Balsamic vinegar and olive oil dressing: 1 tbsp honey + 2 tbsp balsamic vinegar + 1/4 cup of extra virgin olive oil + 1tbsp mustard + sprinkle of salt & pepper
Extra virgin olive oil + salt & pepper + chopped parsley/
Balsamic vinegar (simmer 1 cup in a hob for ~7 minutes to make a balsamic reduction or glaze)
11/09/2023
NUTRITION & CORTISOL✨
Cortisol is your main stress hormone - it’s released by the adrenal glands
It fluctuates throughout the day in line with your sleep & wake cycle (circadian rhythm)
It should be highest in the morning and gradually decrease throughout the day
A cortisol imbalance can show up as:
⚡️Feeling wired but tired
⚡️NEEEED coffee to get going
⚡️Can’t focus
⚡️Food cravings
⚡️Feeling depleted after a workout
⚡️Tired all day & can’t sleep at night
⚡️Racing thoughts before bed
⚡️Hard to get up in the morning
⚡️Wake up in the middle of the night
How many do you have?
You must identify what is filling up your stress cup, figure out what can go, what needs support, and how to build your resilience to stress 🌻
Nutrition shifts can help to support healthy cortisol levels (because your blood sugar is tied into your stress response)
Skipping meals, cutting out foods, intermittent fasting, running on caffeine, fasted workouts, and not prioritizing sleep are not going to help you heal your stress response!
Often just a few key shifts can make a huge impact in how you feel throughout the day!
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Along with nutritional advice, Nutrition Nourishment is based on the principle of teaching the importance of creating healthy lifestyle habits to achieve physical and psychological balance. In other words, examining your lifestyle, not just your diet, and treat you as a whole person, including mind, body and soul as integral parts of our whole individual being. This is how optimal health is achieved through a holistic-lifestyle approach. I’m a firm believer in seeing clients as individuals, and customising plans to suit them. No two plans will ever be the same, after all, each individuals body operates differently.
As your nutritionist, working closely with the Nutrition Nourishment principles, I can tailor a diet and adjust your lifestyle choices that is suited for your everyday needs. There is a lot of information out there, which can create confusion and can make you feel overwhelmed on making the right decisions for your body. There are a million different diets and labels out there: paleo, vegetarian, Atkins, lemon detox and the list goes on. This is where I step in; our bodies are different, and it’s my job to work out what your body needs to perform at its best – and then come up with an eating plan that is not only beneficial and nutritious, but enjoyable and sustainable.
But in order to feel better, we must first be better. And I can help you feel great. For the rest of your life. In my clinic, I aim to gently push people to live their best, most healthiest life. This goes beyond diets. While teaching you how to fuel your body properly is a huge part of what I do, good health is far more complex than the a low-fat diet. In order to reach optimum health, and find a sense of balance and confidence, we need to address sleep, stress, exercise, relationships, and work environments.
I’m here to empower you to make good choices, every day. I’m here to support you on your journey to great health. I’m here to enhance your understanding of health and nutrition. I’m committed to making sure you live the best life. Because you deserve it. Are you ready to start feeling great?
