AM Nutrition – Alix Murphy Nutritionist

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It's pretty clear from my instagram feed, but for

It's pretty clear from my instagram feed, but for all of you in the back - just an FYI, I'm a bit of a pasta fiend. If I were to be stuck on a deserted island, it'd be top of my list to bring. Could I boil it there? Probably not, but now you're thinking too logically.

So here's yet another pasta themed food photo. Gluten free, vegetarian lasagne. If you stick enough veggies in it, it totally counts towards your plant based diversity target for the week and your Nutritionist (aka me) will give you the best gold star 🌟 win win!

Sooooo, this sunset from last week was just too pr

Sooooo, this sunset from last week was just too pretty not to post. Look at those oranges and pinks 😍

Have you been thinking about working with a Nutritionist? Or are you looking to start your health journey, but not sure where to go?

Book in a FREE 15 minute discovery call with me now! My books are open for new patients from February - get started on your 2021 health goals now 😊

These appointments give you the opportunity to talk about your health goals and see how we could work together to best support you.

We're a health at every size, evidence-based clinic, but what does that mean? How are appointments and treatment plans structured? Book now to understand how I practice and the guiding philosophies of how we practice at Kaptured Nutrition @katherine_hay_nutritionist

Send me a DM or book online https://www.kapturednutrition.com.au/book

The average hormonal cycle for women looks a bit l

The average hormonal cycle for women looks a bit like this. 🩸📈

As you can see, it’s so much more than your period (or bleed) alone.

Your menstrual cycle starts at day one of your bleed and ends when your next bleed begins. A healthy cycle should last between 24-36 days (some exceptions, of course). The median cycle length is 28 days.

In your cycle, the main events are your bleed 🩸, the follicular phase, ovulation and the luteal phase. Or more simply, you have two phases which overlap and interact with ovaries, brain 🧠 and uterus. This communication happens through your hormones!

The first half of your cycle, the follicular phase, is when the lining of your uterus thickens. This happens after your bleed, as this is the time you ‘shed’ your lining. Follicle stimulating hormone (FSH) is also released from your pituitary gland to alert the troops – we’re preparing for an egg to be released from the ovary. This is when oestrogen rises. ⬆️

Mid-cycle, when oestrogen is at its peak, there’s a large rise in luteinizing hormone (LH) signalling an egg to be released from the ovary. This is ovulation – or in my eyes, the main event of your menstrual cycle. Shortly after this, oestrogen and LH drop. ⬇️

The second half of your cycle, the luteal phase, is when the uterus is prepped to accept a fertilised egg (hello, baby!) or to start your next menstrual cycle if babies aren’t being made. This is the only time in our cycle when progesterone is produced in these quantities and is at its peak. ⬆️ The active follicle during the first part of your cycle transforms into the corpus luteum – this is what produces progesterone and another small spike in oestrogen. It shortly drops again. ⬇️

There’s lots of other changes that happen behind the scenes during your entire menstrual cycle – how cool are women?! But these are the main phases that occur during the month. 📉

Continued in comments... 👇

The best recipe I made over the holiday season was

The best recipe I made over the holiday season was this one right here. Mixed Berry salt chocolate ginger tart. 🍓🫐🍒 Pretty light in chocolate flavour to really let the ginger and berries stand out 🍫

Let me know below if you'd like the recipe and I'll upload it 👇

Summer BBQ dinners sorted! 🏖️ Homemade burger

Summer BBQ dinners sorted! 🏖️ Homemade burgers (with all the good stuff!!) and potato chips 😍

We've got some juicy loaded burgers - avocado, tender chicken, goat's cheese, tomato, cos lettuce, caramelised onions, pickles, coleslaw and BBQ mayo.

I've used @gevityrx new bone broth based sauces here - the better belly BBQ one (on the bun) and the great guts mayo (in the coleslaw). The more sauces in a burger, the better 👌

The new sauce range is gluten, dairy and egg free - great for most intolerances/allergies! And the added bonus of EVOO, fibre and bone broth makes these a great choice for your happy lil gut microbes 🦠

What are your favourite burger toppings? 👇

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