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Jess Clayden Nutrition

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Jess Clayden Nutrition, Nutritionist, .

16/03/2022

I’ve been a lover of online grocery shopping for many years now. And a 2021 study has now proven what I’ve known to be true. Shopping online makes you healthier. Here’s how!

1. Spending less on sweets! Researchers found online grocery shoppers spent less each week on foods like lollies, ice cream and baked desserts. These aren’t usually on our shopping list, but rather incidental purchases that seem very necessary when we’re inside a supermarket. Shopping online helps to reduce the temptation to add these items to your trolley.

2. Less frequent shops = less exercising of the self-control muscle. I’m often told in clinic ‘I have no self control!’ but the truth is for all of us, self control is a like a muscle that gets tired when you use it again and again and again. Planning your meals for the week and doing 1 big shop a week means you only need to make the decision to ‘eat healthy’ once, rather than making that decision again and again at each subsequent shopping trip (often when you’re tired and hungry at the end of the day).

3. Save time! The average trip to the supermarket takes 36 minutes, and most people go 2-3 times a week. I used saved lists of items I purchase week in week out (milk, bread, bananas, eggs, sweet potatoes, baby spinach etc.) and can add these to my shopping cart in one click.

13/03/2022

Have you been told to ‘take magnesium’? Magnesium is one of the most commonly self-prescribed supplements, and for good reason. It’s an essential and often lacking nutrient that can help with everything from migraines, stress to period pain… if you take the right form!

If you’ve picked up a bottle of magnesium either in the supermarket or over the counter, take a look at the type of magnesium your supplement includes. If it’s magnesium citrate or magnesium oxide (really common for supermarket brands) then this is a great form to help relieve constipation but isn’t going to do much in the way of pain relief or relaxation. I also find that for those using Mg to treat health conditions they need a much higher dose than what’s recommended on the bottle. But again, if you’re not taking the right form then upping your dose is only going to up your trips to the loo ;)

Geez what a debby downer this post is! But one of my pet peeves is seeing people waste time and money on supps that aren’t working for them.

10/03/2022

Recipe: My powerful anti-inflammatory golden smoothie

Ingredients
1 small banana
1 cup pineapple, diced
1 tsp fresh ginger
½ tsp turmeric
½ lemon, juiced
½ cup coconut milk
½ cup water
6 ice cubes (you can omit if using frozen fruit)

Instructions
Add all ingredients into a high powered blender and blend 30 seconds. Serve cold.

08/03/2022

Have you heard of PEA?

PEA (palmitoylethanolamide) is a natural fatty acid produced in our body. PEA has analgesic, anti-inflammatory, and neuroprotective effects.

PEA is involved in the regulation of pain and inflammation. It’s particularly abundant in the central nervous system where it’s produced by neurons, glial cells, and immune cells.

PEA as a supplement can be beneficial for people with neuropathic pain, inflammatory pain, and neuro-inflammatory conditions.

Conditions where people might benefit from using PEA include:

Chronic neuropathic pain
Fibromyalgia
Arthritic and Rheumatic pain
Peripheral neuropathy
Persistent post-surgical pain
Pelvic & endometrial pain

Individual patients can take up to 4 – 6 weeks to experience benefit from PEA. It is well tolerated and has very little side-effects or contraindications which makes PEA a great option in patients taking multiple supplements or medications.

However, as always it’s recommended to speak to your health provider before commencing any new supplement.

06/03/2022

Due to the Public Holiday today I'm working at on Wednesday this week instead.

I have 1 free appointment available between 1 and 2pm, so I'm offering an Initial Health Consultation for just $75 (usually $130).

Please send me a DM if you're interested in snapping up this appointment.

03/03/2022

Truth: An anti-inflammatory protocol usually involves an elimination diet to help identify some of the triggers which are causing your inflammation and pain.

Also true: It also includes bumping up a lot of foods which have an anti-inflammatory effect on the body. Here are three of my favourites.

28/02/2022

This month I’m going to spend a bit of time talking about chronic pain and inflammation on my social channels. As someone who has had chronic back pain for as long as I can remember, it’s a topic close to my heart.

In fact, my best friend told me I should marry a physio since I spent so much time there (spoiler alert… I did!).

After 10 year of debilitating back pain and migraines I was diagnosed with Ankylosing Spondylitis, an autoimmune disease that affects the spine. This was a game changer for me as it meant I finally had a reason for why I was in pain all the time. It also explained why even when I was “in shape” I always looked a bit puffy in photos (oh hey inflammation!).

I was put on slow release pain meds that did a fantastic job at reducing my pain, but they also caused a few side effects. This led me to a naturopath who introduced me to an anti inflammatory diet and the importance of gut health when you’re diagnosed with an autoimmune disease. Within months of following an anti-inflammatory and gut healing protocol I was pain free enough to come off medication and my rheumatologist told me to keep doing what I was doing!

It’s this experience that inspired me to enrol in a Bachelors of Nutrition so that I could help others manage their pain.

21/02/2022

My top 3 tips for boosting health? Here they are!
1. Make half your plate brightly coloured vegetables.
2. Space out your protein at each meal, including snacks!
3. Avoid trans fats found in fried and packaged foods.

13/02/2022

Recipe: Peanut butter chicken salad bowls

This recipe I stole and adapted from . It’s a winner!

Ingredients
1 tsp olive oil
2 spring onions, sliced thinly
¼ tsp ground turmeric
500 g chicken breasts, diced
1 tbsp crunchy peanut butter
2 tbsp tamari

Salad bowls
2 cups mixed salad leaves
½ cup small coriander sprigs
1 Lebanese cucumber, peeled into long ribbons
200 g snow peas, trimmed and cut into thick strips
1 carrot, cut into thin matchsticks
2 tbsp unsweetened shredded coconut, toasted
1 limes, cut in quarters

Method
For the salad bowls, evenly serve the mixed salad leaves into 4 bowls and top with the coriander, cucumber, snow peas, carrot and coconut.

Heat a large non-stick wok over high heat, then add the oil, spring onion and turmeric and fry for 30 seconds until fragrant. Add the chicken and fry for 4 minutes until cooked and golden, then add the peanut butter, soy sauce and ¼ (60 ml) water and fry for a further 2 minutes until the sauce is combined well and reduced by half.

Add the chicken mixture to the salad bowls evenly and serve. Squeeze over lime juice to serve.

10/02/2022

Kiwi fruits are one of the foods I often reach for when creating therapeutic meals for my clients. They are absolute powerhouses! Half a kiwi fruit with the skin left on (yep!) is a game changer for those with constipation, and there are even some studies that show that having a kiwi fruit a day helps with sleep (might be why I add them to my daughters diet every day!).

08/02/2022

Recipe: Greek Tomato & Feta Omelette

4 Eggs
Pinch salt & pepper
2 tsps Extra Virgin Olive Oil
2 Tomatoes (chopped, seeds removed)
10 Pitted Kalamata Olives (chopped)
30 grams Feta Cheese (crumbled)
2 sprigs Parsley (leaves only, chopped)

In a small bowl, whisk the eggs with a fork and season with salt and pepper. Set aside.
Heat a small skillet over medium heat and add the oil. Pour in the egg mixture and cook until almost set. Place the chopped tomato, olives, and feta on one half of the omelette and fold the other half over top. Remove from heat and top with parsley. Enjoy!

07/02/2022

Having trouble getting a good nights sleep? Upping your intake of these foods may help to help you drift off a little more easily. Give it a try and let me know how you go!

Poultry (especially turkey!) is high in tryptophan which increases the production of melatonin (the hormone that helps you sleep more soundly). Consuming a moderate (note the word moderate) amount of protein before bed could induce better sleep quality.

Dairy is a prime source of tryptophan which is why your Mum probably told you to have a warm glass of milk if you’re having trouble drifting off. Greek Yoghurt is a high protein form of dairy so it’s my pick for a before bed snack.

Cherries are one of the few natural foods that contain melatonin. We often prescribe cherry juice for those with insomnia.

Bananas are a triple threat for sleep; high in natural muscle relaxants magnesium and potassium, as well as the amino acid tryptophan. Must be why my husband sleeps so soundly as he has 1-2 a day!

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