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Body Electric Vitality

Allison Jones - Clinical Nutritionist and Naturopath

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    • C’mon Gut Happy – Affiliates

LATEST FROM THE BLOG

Graphic with image of beans with overlay text - My review of The Bean Protocol...the good, the bad and the ugly

My review of The Bean Protocol

As a Naturopath and Clinical Nutritionist specialising in the gut microbiome, my ears perked up when I saw Juli Bauer from PaleOMG talking about something called The Bean Protocol on Instagram. I’ve been following her a long time and I know how much she has struggled with acne for years, both before eating a Paleo...

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FRESH RECIPES AND ARTICLES

Top down photo of Crispy Carnitas with serving dish and indivdual's plate with sides

Crispy Carnitas with Cinnamon, Garlic and Orange Sauce (Pulled Pork)

    Crispy Carnitas with Cinnamon, Garlic and Orange Sauce (Pulled Pork) is the dish you didn’t know you needed! It’s bursting with layered flavours and will easily wow your hungry humans. I have provided both an Instant Pot/pressure cooker option AND a slow cooker/crockpot option! I am aiming to do that for all relevant...

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Dairy free Palak Paneer served in a cast iron pan with black rice and white rice

Dairy free Palak Paneer (Saag Paneer)

My tasty Dairy Free Palak Paneer recipe is also vegan and nightshade free! Are you one of those people who gets in to a rut with cooking? I sure am! Even though I’m a recipe developer, I find that for dinner, I really want to just eat leftovers or spend the bare minimum time cooking....

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Graphic summarising article key points - the relationship between exercise and the microbiome

Gut Microbiome 101, Part 7 - The relationship between exercise and the microbiome

Welcome to Part 7 of the Gut Microbiome 101 series, in which we will look at the relationship between exercise and the microbiome. TL;DR: The relationship between exercise and the microbiome This is a very new field of research. Much of what we know so far is based on observational and animal studies, with mixed...

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Gut Microbiome 101 Part 6 graphic with summary points

Gut Microbiome 101, Part 6 - how medications affect the microbiome and vice versa

In this, part 6 of the Gut Microbiome 101 series, we will look at how medications affect the microbiome and vice versa. In the previous post of this series, I summarised the various factors that influence the microbiome over an individual's lifetime. Now, it's time to look at those factors in more detail. First up, ...

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Gut Microbiome 101 Part 5 graphic with summary points

Gut Microbiome 101, Part 5 – factors that influence gut microbiome composition

Welcome to Part 5 of the Gut Microbiome 101 series, in which we will look at the various factors that influence gut microbiome composition. In the previous post in this series, we looked at how the infant microbiome influences health and now we are taking a broader view to look at various factors at play...

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Gut Microbiome 101 Part 4 graphic with summary points

Gut Microbiome 101, Part 4 - how the infant microbiome influences health

Welcome to Part 4 of the Gut Microbiome 101 series, in which we will look at how the infant microbiome influences health. In the previous post in this series, I explained how there is convincing evidence that the mode of delivery has lasting health implications during childhood and beyond. In this post, we look at...

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HOLIDAY COOKING

Baked Pancake with Fig, Blueberry and Pistachios (Gluten Free)

Baked Pancake with Fig, Blueberry and Pistachios

Gluten free, dairy free option \ This recipe for Baked Pancake with Fig, Blueberry and Pistachios is based on one from cooking icon Martha Stewart. I adapted it to be gluten free, fluffier and added in the figs and pistachios to make it even more unforgettable. This is perfect for a lazy Sunday morning.

Spiced Pecan Banana Bread

Spiced Pecan Banana Bread

gluten free, no added sugar, dairy free, nut free option \ Well, there's certainly no mistaking this is banana bread! With 5 bananas, you can't go wrong - good thing they are one of the cheapest fruits around, eh?

3 Ingredient, 5 Minute Luxe Hot Chocolate Mix

Luxe hot chocolate drizzling down a pink mug

This 3 Ingredient, 5 Minute Luxe Hot Chocolate mix is gluten free, dairy free, paleo and vegan. I highly recommend keeping it in stock in your pantry at all times for any hot chocolate emergencies! It's winter. The days are blustery, chilly and a touch bleak. But even in Sydney, with its very mild winter...

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Beef Cheek Rendang {Pressure Cooker, Slow Cooker and Oven options}

Beef Cheek Rendang

No doubt, working on this recipe for Beef Cheek Rendang was one of the most enjoyable experiences in my kitchen. I've decided that I'd very much like this dish to be my last, if I'm lucky enough to choose. The complex, delicious layers of flavour in Rendang curry are so unmistakable and moreish. Paired with...

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Crispy "Fried" Potatoes

Crispy "fried" potatoes

Gluten Free, Paleo, Vegan, Dairy Free Don't say I didn't warn you! These Crispy "Fried" Potatoes are little bites of heaven. Potatoes are first par-boiled and then coated in oil and salt. Next, they're blasted in a hot oven for 30 minutes before being feverishly devoured by your new best friends. Potatoes have been given...

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Black Rice Pudding {Pressure Cooker}

Black Rice Pudding

\ gluten free, vegan, dairy free, paleo-ish \ The smell of juicy, juicy mangoes is in the air right now here in Sydney and have I got just the recipe for you to enjoy them with: Black Rice Pudding. Gosh, I have to say, this dessert is on very high rotation in my house right...

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See More Holiday Recipes →

Recipes for Winter

Top down photo of Crispy Carnitas with serving dish and indivdual's plate with sides

Crispy Carnitas with Cinnamon, Garlic and Orange Sauce (Pulled Pork)

Black Rice Congee with chilli oil on the side

Black Rice Congee with Ginger and Shiitake

Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot

Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot

Chorizo and Potato Pancake

Chorizo and Potato Frittata

Refried Black Beans

Refried Black Beans

Beef Cheek Rendang

Beef Cheek Rendang {Pressure Cooker, Slow Cooker and Oven options}

Luxe hot chocolate drizzling down a pink mug

3 Ingredient, 5 Minute Luxe Hot Chocolate Mix

Pressure Cooker Korean Beef Cheeks with Mushrooms

Pressure Cooker Korean Beef Cheeks with Mushrooms

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electricvitality

New research from HK suggests that the gut microbi New research from HK suggests that the gut microbiome -which plays an essential role in optimal immune function - may play a role in the severity of Covid-19 and its lasting effects. This research supports the idea of improving gut microbiome composition to improve outcomes for people with Covid-19 including “long haulers”.

Although the virus predominantly affects the respiratory system, there is evidence that it also affects the digestive tract, which happens to be where most of our immune cells are located. 

The study looked at gut microbiome composition and inflammatory markers of people infected with Covid-19 versus healthy controls. Researchers measured markers during active infection, and kept tracking for some time.

Main findings

Composition of the microbiome in patients with COVID-19 matches disease severity and magnitude of plasma concentrations of several inflammatory cytokines, chemokines and blood markers of tissue damage

Patients with COVID-19 were depleted in gut bacteria with known immunomodulatory potential, such as Faecalibacterium prausnitzii, Eubacterium rectale and several bifidobacterial species

The dysbiotic microbiome composition in patients with COVID-19 persists after clearance of the virus

Assuming no bacterial coinfections, antibiotics are unlikely to be associated with improved patient outcomes but in contrast could exacerbate and prolong dysbiosis in patients.

One key question from the research is whether this is cause or effect, or both. Is the microbiome disturbed before the person becomes infected or is the virus affecting the microbiome? Hopefully, future research which samples and measures the microbiome before infection will be done.

This research could pave the way in developing a microbiome-based risk profile to identify individuals at risk of severe disease or downstream inflammatory symptoms.

My recommendation for everyone is to use strategic supplements such as prebiotic fibres, along with a diet rich in polyphenols and prebiotic foods. This aids diversity of species in the microbiome and also supports the growth of key players in immune health. We can all benefit from actively taking care of our gut microbiomes.
❓ Tell me, what are your weekend cooking plans? ❓ Tell me, what are your weekend cooking plans?

🌞 It’s going to be stinking hot here in Sydney and probably freezing cold at the other end of the planet. 

I’m a bit of a food weirdo in that I will still eat some “winter” foods in summer, and so it is with these Crispy Carnitas with Cinnamon, Garlic and Orange Sauce.

😋 I wanted to give these a unique flavour profile, and with the delicious sauce, the dish could also be considered pulled pork. Carnitas don’t usually have a sauce with them. 

🌮🌯 Either way, this dish is a memorable one that can also be kept in your meal prep arsenal as it makes a lot of serves and freezes perfectly. You can use it for burritos, burrito bowls, nachos, tacos...however you like!

I’ve provided both pressure cooker and slow cooker options, so there’s no excuses not to try it!

If you’re in Australia, I use the boneless pork shoulder from Coles. 

Link in bio for the recipe! Save this post for later when you're stuck for ideas.

#carnitas #pulledpork #feedfeed @feedfeed #heresmyfood #whole30meals #whole30recipes #autoimmunediet #eattheworld #f52community @food52 #paleorecipes #paleofood #sydneyfood #whatsfordinnertonight #gloobyfood #madefromscratch
#saveurmag #surlatable #foodblogfeed #forkyeah #trymyrecipes #fitfood #aip #aiprecipes #aiprecipesgroup
First cab off the rank in the Superfoods Next Door First cab off the rank in the Superfoods Next Door series is Seaweed and Sea vegetables, of which there is quite the variety. 

From the nori used in sushi to the kombu used in dashi and also vegan stock, there are plenty of options and uses. Seaweed lends a delicious umami flavour to many recipes.

Many countries with a coastline have a tradition of using seaweed as food, but especially so in Asian countries such as Japan, Korea and China. 

Health Benefits:
✔supports gut microbiome health with fibre and polysaccharides
✔contain a wide variety of nutrition including thyroid-supportive iodine and tyrosine
✔contains antioxidant micronutrients and phytochemicals

Research is currently investigating whether seaweed may be helpful for heart health, blood sugar regulation and weight management.

Of course, it’s possible to overdo it since seaweed can contain heavy metals and excess iodine may be harmful to the thyroid. So, don’t go overboard! This is especially important for those with an overactive thyroid.

How to enjoy seaweed:

😋whip up some furikake seasoning (recipe in my eBook C’mon Gut Happy)
😋make a seaweed salad-add some nori to a miso soup (see my recipe a few posts back)
in a sushi roll 
😋toast the nori sheets for a tasty snack
in a stir fry
😋make/buy some furikake seasoning for rice, eggs, avo toast

📸 Image credits:

-Main image of Miso soup by me (recipe a few posts back!)
-Furikake on avocado toast by me
-Sushi photo by Niclas Illg on Unsplash
-Udon soup Photo by Youjeen Cho on Unsplash
-Wakame and dulse seaweed products by me
-Miso soup by me (recipe a few posts back!)

Save this post for easy reference for next time you’re out grocery shopping!

Look out for posts covering each of these foods, coming soon!

#nutrition #fitfood #fitfoodhealth #healthyinsta #anxiety #ibd #pcos #acne #microbiome #gutmicrobiome #healthtips #healthygut #instahealth #healthytips #fitfoodguide #foodfit #nutritiontips #nutritionmatters #nutritionfacts #seaweed 
#nutritionalmedicine #guthealth #depression #superfood #superfoods
The term “superfood” is thrown about constantl The term “superfood” is thrown about constantly and there are ever more exotic foods given this label all the time. The hype can make people feel that they need to be spending tons of cash just to keep up with the Joneses to maintain good health. It seems that with superfoods, the more exotic they are, the more attractive to the consumer. 

But, did you know that the term “superfood” is simply a construct of marketing hype and has no actual scientifically-defined meaning? This means that a marketer can slap this label on any food, enticing consumers to spend their hard earned cash on something that often hasn’t been researched to investigate its health benefits or otherwise. Hell, even a bag of coconut sugar I bought recently had the “superfood” label on it.

Having said that, some foods labelled as superfoods do have benefits and are usually revered within the cultural context they originated from - this is certainly part of their exotic appeal. But, they aren’t a necessity to improve or maintain one’s health.

Since I feel strongly that good health should be attainable for everyone wherever possible, I decided to spotlight some of the more readily available and affordable foods that have an outstanding nutritional profile. These are the “superfoods” that should form the basis of a good diet. I’m sure you’ll be surprised by some of them! Some of them are microbiome-friendly (because you know I love the #gutmicrobiome) and others are more for general good nutrition.

Introducing the Superfoods Next Door...

From left to right:

Main image: Black Beans

Eggs
Kangaroo meat
Seaweed and Sea Vegetables
Watercress
Refried Black Beans spread

Save this post for easy reference for next time you’re out grocery shopping!

Look out for posts covering each of these foods, coming soon!
In my previous post, I covered one of the most co In my previous post, I covered one of the most common mistakes I see people making with their health: making changes with the goal of improving their health without understanding that these changes can bring about new problems. This applies to people in general good health - for example, they may want more energy or fat loss - and also applies to those dealing with chronic illness. 
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Most typically, big changes revolve around different diets that are popular. As the hype builds around these diets and the list of problems they supposedly “cure” increases, it’s natural to think it’s the right choice for your own health challenges. It could also apply to different types of exercise or another form of health treatment. 
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Here is my advice when you’re considering your next health-related decisions.
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Ask yourself:
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❓“Can I achieve my goals in a less radical or restrictive way”
❓“Have others reported negative effects of X diet/treatment?”
❓“Am I looking to the right trustworthy people for advice, or just those who confirm the direction I want to go in?”

✔Don’t just seek out information that confirms your pre-existing desires and beliefs about your proposed change, actively seek out information that goes against the direction you want to go in. 

✔Read the negative stories. Avoid taking advice from people who are either incentivised by money or ego to promote a singular way of doing things.

✔Some examples of this would be...instead of keto, you could minimise refined carbs (flour, sugar) instead of cutting ALL carbs. Instead of doing a super strict version of intermittent fasting for fat loss, you could simply switch to a mostly wholefoods diet that is often lower in calories than standard diets.

✔Work with trusted healthcare providers who have a balanced view about health - neither close minded nor lacking in discernment. When it comes to your health, it can be really difficult to recover from making a wrong turn. I’ve seen it so many times, especially with big diet changes.

💜 Don’t rush such important decisions about your health. Some considered decision making up front will save you a lot of pain in the long run.
🍒🥑🍎 A new year brings reflection and a de 🍒🥑🍎 A new year brings reflection and a desire for change for the better, especially in regards to our health.
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Dealing with my own health challenges for over 10 years and being in practice as a Nutritionist-Naturopath means I’ve gained hard-earned wisdom and observed some common mistakes people make with their health decisions.
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So, this year I’ll be sharing more of that wisdom in the hope it helps guide you to the right choices for yourself.
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One of my mottos is “don’t create new problems trying to fix an existing one”. This can apply to a scenario where people seek out information independently of working with a healthcare provider and also when working with a healthcare provider. 
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There has never been so much information and misinformation about health available to us so readily and there is also a lot of bias out there, which even health professionals may fall prey to.
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Also, anyone can call themselves a nutritionist without any qualification which certainly can lead people astray.
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At the moment, it feels as if the more restricted a diet is, the more popular it becomes. I think many people are attracted to rules and guidelines when they feel so uncertain about their health.
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A common problem I’ve seen regularly and experienced myself is when people make changes and try new approaches - from a place of dissatisfaction or even desperation - that may seem to be the right choice when made. The benefit of time often reveals these to be a mistake, sometimes quite a significant one. 
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I’ve lost count of the number of people who’ve been hooked by clever marketing and trends, only for their health to spiral downwards after the honeymoon period. Years later, they still struggle to recover their health.
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We all try to do the best we can with the information and resources we have available, but sometimes we make the wrong turn. Believe me, I’ve been there. 
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Although big changes can feel reassuring - because taking action is empowering - it’s often a false confidence based on the act of change itself. 
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In my next post, I’ll give you my tips for making better healthcare decisions.
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#sibo #ibs #endometriosis #endowarrior #pcos
👋 Hi friends, • It’s holiday season, so tha 👋 Hi friends,
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It’s holiday season, so that means last-minute panic gift buying and scrambling to come up with special recipes to make.
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Which means that my eBook, C’mon Gut Happy, is the answer to all of your holiday problems 😉 Well, maybe not ALL of them 😂
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My goal for the book was to share essential information about how to look after your gut microbiome with as many people as possible, in an achievable way.
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The focus for the book is on promoting diversity of plant foods in the diet - we know that diversity of plant foods = a diverse microbiome. Diversity of species is a key marker of good gut microbiome health. We know that the gut microbiome is highly influential in all aspects of health.
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The book is both educational and inspirational. So, if you know you want to support your gut microbiome health - or just get more plant foods in - all you need to know is included in the book. I explain the science behind the ingredients and show you exactly how to use them!
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Recipes include breakfasts, desserts, snacks, easy and nourishing sourdough bread, dips, salads, pizza, veggie sides, crispy dumplings and lots more! All the recipes are gluten-free and plant-based. 
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Eating well certainly doesn’t need to be boring. I’ve gotten a lot of great feedback about the recipes over the last year or so that I’ve been making and sharing them.
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I’m a big believer in making healthy eating more convenient, less intimidating and, of course, delicious! Exactly what this book delivers.
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Most of the recipes are super easy and require minimal or no equipment. A couple of recipes have visual tutorials, but I promise they're much easier than they look. 
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💜 If you would like to support my work, I’d be super appreciative if you’d like to share this post, or purchase a book for yourself or a friend! There’s an easy gift option at checkout. As a small biz owner, thank you 🙏
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If you’re a healthcare practitioner or fitness coach, you can earn a dead easy 30% commission by recommending the book to your clients - just DM me for more info. Your clients are in need of high quality microbiome recipes!
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👆Link to download is in my bio.
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👇Hit me up with any questions below!
In my previous post, I delved in to the complexiti In my previous post, I delved in to the complexities of pathology testing. Not being mindful of these complexities can be a barrier preventing you from getting accurate answers. 

There are so many factors that can influence and potentially confuse test results. It’s also not uncommon to see problems with interpretation, especially with nutrition-related markers but also other more general markers.

So, here are my recommendations for getting the most out of standard pathology tests:

♡fast for 10-12 hours before your tests* (only consume water -no coffee or tea or anything “light”)
♡avoid excessive fasting
♡avoid taking biotin for a few days before the tests - often found in hair/nail formulas and multivitamins**
♡if you’re taking supplements and any of those nutrients are being tested (eg. iron or zinc), stop them 3-4 days beforehand
♡avoid strenuous exercise for 48 hours before
♡avoid alcohol for at least 24 hours before
♡try to always have your tests done at a consistent time or close to it eg. 8am or thereabouts
♡drink 2 cups of water an hour or so before the test - this helps to hydrate your veins to help blood flow better and also minimises dehydration which can affect many markers
♡always get a print out or digital copy of your results to keep on file. Legally, once your doctor has talked you through your results, they are yours’
♡for those who experience anxiety around blood tests, breathwork is incredibly helpful and being well rested is essential
♡If you don't feel well - physically, mentally or both - but you’ve been told your results are “normal”, seek out someone who can interpret the results for you. There’s nothing wrong with getting a second opinion. I’m trained in pathology interpretation and happy to help you with my pathology interpretation service. Just DM me.

*the only exception here is if you have to consume something specifically for a test (eg. glucose tolerance test) or perhaps if you have a tendency to faint. Otherwise, fasting for tests is ideal because eating within 12 hours of testing can affect many markers (more than what most GPs are aware of)

**Biotin can skew many test results including thyroid markers and Vitamin D
You know the story. You go to the GP because you h You know the story. You go to the GP because you haven't been feeling great. You might be tired, feeling anxious or blue. The doctor runs some tests and assures you everything is "normal". Apparently, you’re a picture of health...when it comes to the numbers that is! Congratulations!
 
But, is this actually true? And, what is “normal” anyway? I’ll save that topic for another post 🙂
 
Blood and urine tests run by your doctor can give enormously valuable information. But only when interpreted correctly and in the context of symptoms, health history etc.
 
Unfortunately there is often a blind reliance on pathology testing when it comes to getting help from some healthcare providers. Part of the problem is that many doctor visits are very quick so the doctor has to make decisions with little time. Asking questions, actively listening, dietary appraisals - these are all essential tools that are often rushed.
 
Most medical professionals are highly competent, but the medical system often means things are missed. Doctors may not be the best at interpreting nutrition-related pathology markers such as B12, folate, iron and zinc as just a few examples. They usually don’t have the time to have their head in the journals to keep abreast of new insights for nutritional pathology interpretation. There's also the fact that many markers that may provide more insight aren't easily available in a commercial pathology setting or aren't commonly requested.
 
Numerous factors can affect test results, affecting accurate interpretation - eg. fasted vs. fed (affects many markers), intense exercise, hydration status, position in the menstrual cycle, biotin supplementation, age, gender, time of day, pregnancy. There needs to be more individualisation of the ranges to account for some of these factors.

So, as you can see, interpretation of pathology results isn't just about whether your results are either too low or too high.
 
In my next post, I’ll tell you how to get the most out of your standard pathology tests.
🌠NEW RECIPE!🌠 • Miso, Shiitake and Nori No 🌠NEW RECIPE!🌠
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Miso, Shiitake and Nori Noodle Soup
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-15 mins
-Serves 2 to 3
-Gluten free, can be made vegetarian and vegan
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Eating well can be as difficult or as easy as you make it.
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This noodle soup is a current favourite and is ridiculously easy to put together, requiring only 15 minutes. Using quick-cook or pre-cooked protein makes it even easier. Using tofu or pre-cooked chicken (eg. BBQ/rotisserie chicken) cuts way back on prep time. For my American friends, if you’re stuck with leftover turkey, you can definitely use it in this soup. 
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It's also pretty adaptable and good for minimising food waste - ingredients that you need to use up like carrots or bok choy would work well too!
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One thing I’ve learnt after a long time cooking most of my food from scratch is the importance of balancing umami with some acid and also not being afraid of salt!
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Umami is the savoury flavour found in miso, mushrooms, parmesan and even Vegemite. We humans love the stuff. For more on balancing different taste elements of recipes, check out the Netflix series and book from @ciaosamin - Salt, Fat, Acid, Heat. I just love her infectious enthusiasm for food traditions. I’ve included a special note about salt in the comments.
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I’ve included the recipe details below so you can save it right here on Instagram!
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Ingredients
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-1 cup water, boiled
-6 teaspoons gluten free white miso paste
-2 teaspoons coconut oil or neutral oil
-4 large garlic cloves, minced
-3 cups chicken or vegetable stock
-150g fresh shiitake mushrooms
-2 teaspoons rice wine vinegar
-¾ - 1 teaspoon cooking salt
-¼ teaspoon white pepper
-250g-300g quick-cook or pre-cooked protein (eg. small firm tofu cubes or pre-cooked shredded chicken)*
-120-180g noodles of choice
-1 cup shredded red cabbage
-4 nori sushi sheets, roughly torn or sliced
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*or you could even use some mince/ground pork or chicken cooked in a separate frypan first
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Method in comments 👇
🌠 New recipe! 🌠 . . Butter Beans with Carame 🌠 New recipe! 🌠
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Butter Beans with Caramelised Onion, Kale and Preserved Lemon.
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👋 I’m breaking the recipe drought with a tasty microbiome-loving dish that you can serve as a side or as a main.
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I’m also doing something different by posting the recipe here in full to save you going over to my website. You can save the recipe right here in Instagram to refer back to!
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👉 The recipe is included below in the caption and first comments for accessibility and also by swiping across the images. 
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😋 Back to the recipe...when people assume that healthy eating is boring, I think it’s just that they may not know how to use superstar natural flavour enhancers. Cooking from scratch requires a good collection of condiments to serve as flavour foundations. In this recipe, gluten-free miso paste and preserved lemons are a match made in heaven: savoury umami meets zesty citrus. These two ingredients are essential for my kitchen adventures and last a long time in the fridge.
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🍽 This recipe comes together easily, using tinned butter beans so there’s no fussing with dried beans. It works well either as a side or a main and can easily be doubled or tripled for a crowd.
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👏 There are not just 1 or 2, but a whopping 5 ingredients included to support your gut microbiome diversity. Once you know how, it’s really easy to create meals to support your gut health.
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📚 I have more delicious recipes and tips in my eBook C’mon Gut Happy (available for instant download via my bio).
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Ingredients
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-1 can organic butter beans
-2 medium red onions
-2 tablespoons olive oil, divided (more if needed)
-1 cup boiled water
-6 teaspoons white miso paste (gluten-free)
-8 large cloves garlic
-6 teaspoons finely chopped preserved lemon
-1/4 teaspoon cooking salt, more if needed
-280g (10 oz.) chopped kale
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Serves 4 as a side or 2 as a main 
30 minutes
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Method included in comments below.
If you follow me on Stories, you may have seen me If you follow me on Stories, you may have seen me mention The Bean Protocol. 
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I first heard about it when Juli from @paleomg mentioned it in her stories as a tool for her long running acne battle. She's had great results with it as have others, so I wanted to know more. Since it includes lots of beans, which we know are excellent food for the bacteria in your gut microbiome, I decided to investigate further.
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As is usually the case with nutrition nerds, I went deep down a rabbit hole to learn more about it in order to provide you all with an in-depth review. Since it is being promoted as a cure all for so many conditions, it's important to take an objective look.
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What the heck is The Bean Protocol? In short, it's a diet and lifestyle that centres around regular consumption of beans every day - in many cases, 6-8 times a day! The beans provide soluble fibre to help bind hormones and toxins to assist with Phase 3 of detoxification (our livers handle Phase 1 and 2).
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The diet/protocol also requires removing a fairly long list of foods and making lifestyle changes such as increased rest, a reduction in high intensity exercise and no fragrances can be used including essential oils.
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To write the review, I consulted various podcasts, articles and I also spoke to someone who has actually done the protocol. I may have gone a bit overboard with research, but I can't help myself!
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My review includes an overview, pro's and con's and I've also critiqued some of the claims made to promote it. I've also listed various reasons I think it helps people outside of the main rationale. I've done a fair and balanced review to help anyone interested make a genuinely informed decision if they want to try it.
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My overall impression is that it's relatively low risk to try out for a while, but I don't believe that it's genuinely suitable for everyone or a cure all. As with any diet or protocol, the most important thing is to treat it as an experiment...if it helps, great. But if new issues come up, you will need to make adjustments or try something else. Also be mindful of disordered eating.
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Link in bio to the full review. Now, tell me...could you eat beans 6-8 times a day?
😋 Ready to switch up your porridge game?
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🥣 If you're bored of your usual oats, give buckwheat a try! This mineral-rich wholegrain is gluten-free despite the name, supports your gut microbiome health and is straight up delicious.
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The little grains have a slightly chewy and silky feel and it's hands-down one of my top 10 ingredients whether as flour or as a grain.
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🥗 You can use the wholegrain in salads, risotto, or in a porridge like this Chocolate Buckwheat Porridge.
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🍫 The addition of cacao will make your gut microbiome even happier due to the polyphenol content. Add some berries and nuts and you've got a microbiome party happening 🍾🕺
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I've provided both an Instant Pot/pressure cooker option and a stovetop option. Both are easy as can be with only 4 ingredients! Make this once and you'll have breakfast ready to go all week
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👆 Link in bio to try this deliciousness.
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#breakfast #justeatrealfood #feedfeed @thefeedfeed #f52grams #f52community #eatmunchies #tastespotting #forkfeed #tastingtable #thekitchn #bhgfood #dailyfoodfeed #onthetable #veganecipes #veganfoodshare #plantbasedliving #inmykitchen #foodstagram #fromscratch #bestofvegan #eattheworld #plantbased #dairyfree #microbiome
Coming in hot near the end of winter with a new so Coming in hot near the end of winter with a new soup recipe: Cauliflower and Leek Soup with Crispy Sage and Roasted Hazelnuts.
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Simple ingredients, delicious flavour, creamy texture.
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Somewhat unrelated... I put up a post yesterday all about being careful of restrictive diets which definitely resonated with a lot of people.
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I'm feeling frustrated with the diet wars at the moment - vegan vs. carnivore, ketogenic vs. plant based... why do we feel the need to go to extremes when the middle ground is where better health really is?
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I have to be transparent here... I do feel a little unsure/maybe hypocritical when I use hashtags of different diets that can be restrictive.
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I would love for as many people as possible to see my recipes, since I work so hard to create them, and many people on different diets are genuinely on that diet to address a health complaint and usually in need of more recipes.
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When I use those hashtags am I feeding the beast of restrictive diets that may cause harm?
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Or am I overthinking things? That's entirely possible, knowing the way my brain works.
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Anyway, be assured that you can enjoy this recipe without having to overthink anything!
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😋 Ingredients
3/4 large cauli
2 leeks, white part
2 tbsp + 2 tsp olive oil, divided
3 c low salt chicken or veg stock
2 tsp AC vinegar
1 1/4 tsp cooking salt
1/4 tsp white pepper
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Garnish
 1 bunch of sage leaves
2/3 cup hazelnuts
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😋 Directions
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Preheat oven to 150C/300F. Once ready, roast the hazelnuts for 20 minutes, check on them at the 10 minute mark and move them around. Remove from the oven and set aside.
•Discard outer layer and end of the leek, wash dirt off and slice in to thin rounds. •Over medium heat, add 1 tbsp of the oil and the leeks. Cook for 10 mins, stirring occasionally. They are ready when soft and lightly brown.
•Wash and cut the cauli in to large florets - steam until just soft. Set aside.
•Add all ingredients except garnish, with 1 tbsp oil, to a blender and blend until smooth.
•Heat the 2 tsp of oil in a small frypan on medium heat - add the sage leaves and crisp them up without burning. Set aside.
•Roughly chop hazelnuts for garnish.
•Re-heat soup, serve w/garnishes.
I find it really disturbing when I hear/see people I find it really disturbing when I hear/see people promoting a diet related product, insisting that all other diets are restrictive and theirs' is not. I mean, really?!
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It's incredibly hypocritical and does not serve anyone except the person wanting to make a profit or raise their profile.
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Any diet with a label on it IS restrictive by definition. Diets that require labels usually cut things out.
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There is always a lack of acknowledgement of the drawbacks of the diet - they will only tell you of the success stories. It usually involves a dramatic personal story to get people interested.
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As a nutritionist with an actual nutrition qualification - not an armchair nutritionist like most of the internet and influencers - I can tell you right now that any diet with a label is bound to create new problems at some point in the future. Diets with a label require things to be removed - often things that are quite important for a well-rounded diet.
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I'm not referring to situations where a person has to remove one or more foods for a genuinely valid health reason, eg. IBS. I'm talking about the popular diets around at the moment where the idea is that everyone should be eating that way, which is frankly ridiculous.
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I've dabbled in lots of different diets in the past. I heavily identified with the Paleo diet for a couple of years, but these days I eat all sorts of foods that do not fit within a label. I regularly change my diet to adapt to whatever is going on for me at that point in time. I personally eat gluten-free because otherwise, the nasty psoriasis patches just come roaring back. But otherwise, I'm not aligned with any diet.
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I create recipes/eBooks that suit all sorts of different diets because I respect the choice that most individuals have when it comes to their diet and I think the more options people have to eat as they choose, the better. But I don't align with any of them because I've seen first hand the problems inherent with most of them. 
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I’ll be writing up a post about how to be a smart consumer of nutrition information and will share soon!
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Allison Jones - Clinical Nutritionist and Naturopath

I am a Clinical Nutritionist, Naturopath, Recipe Developer and Health Coach based in the St. George region of Sydney.

I work with both Australian and international clients, over Zoom video call and email.

I am passionate about recipe development to promote access to nutrient dense, easy to prepare foods.

You'll find plenty of excellent gluten and dairy-free wholefoods recipes here to suit all tastes and dietary persuasions. Learn more about my services →

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