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Vaga Nutrition

Welcome to Vaga Nutrition

“Natural forces within us are the true healers of disease” – Hippocrates

Vaga Nutrition is here to support you, your health and well-being from a whole person approach.

Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.

gut health

What are your children eating at school?

March 9, 2015

In February this year (2015), I was interviewed by Channel 9 News, Melbourne, Australia for expert tips on what foods to put into a child’s lunch box for school.

You can catch the clip below!

https://www.youtube.com/watch?v=Tr4Kunclp3o

As a mother of two children myself, their health is so important to me. I see many children with health and behavioral issues that are changed significantly with changes in their food intake. While the dietary aspect is one small part for the families, it makes a difference. What we eat has the power to change our health ‘destiny’.

Children grow and learn at exponential rates, and the amount of ‘work’ their bodies and brains do while at school is absolutely extraordinary. Following classroom rules, school rules, playing, learning, reading, mathematics, making friends, getting messy and dirty, physical education, and if needed, additional support from reading recovery groups, writing groups and the like, takes a lot out of them. And, then there is homework like reading, spelling, creative projects and after-school activities!

If they don’t get a good balance of the nutrients they need for growth and development, how can we expect them to be able to keep up with all the other stuff?

Kids get TIRED, and cranky. We expect a lot out of them. And schools expect a lot out of them too. So let’s start nourishing them with things that will help them be their very best.

I am often asked what my kids take to school for lunch and snacks. It’s pretty basic stuff really, and consists of 3 main things.

  1. Water. Every day they take a drink bottle filled to the brim with water.
  2. Snacks. These include vegetable sticks, dips, fruit, full-fat yogurt with seeds and berries, a home-made bliss ball or other ‘treat’ (nut free to abide by school rules).
  3. Lunch. This is, 99.9% of the time, left-over meat/protein and salad. I dress their salad with either olive, flax or chia oil, and some apple cider vinegar or lemon or balsamic vinegar.

While many children have issues with food intolerances and allergies, there is a reason why they do, and it’s important to find out the cause. These intolerances can cause children to act out, lose focus, struggle in school, become ‘disruptive’ in the classroom, have skin and gut issues, are ‘fussy’ eaters and become quite depressed and self-critical. They may not be getting sound sleep either, which just fuels the fire and they end up in this vicious cycle. They are considered ADHD, ODD, and autistic, among a myriad of other labels.

If your child or children are struggling, fussy, or acting out, or have been given one of the labels mentioned above, let me know. Make an appointment and we will find out the cause, correct any imbalances and give you easy guidelines to follow to help your child, you, and the rest of the family.

You can contact me on:

amanda@vaganutrition.com

Family health and well-being is a big deal, and we MUST be the advocate for our children.

Amanda xx

Filed Under: food as medicine, functional medicine, Gastrointestinal Health, gut health, healing, Health and Organics, holistic health, lifestyle, nutrition, nutritional medicine Tagged With: autism, behavior, bowel, childrens health, eating, food, health, kids

Calcium, the Benefits and Sources

March 7, 2015

Calcium. An essential nutrient in human health.

WHAT EXACTLY IS CALCIUM?

Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.

While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.

WHAT ARE THE BENEFITS OF CALCIUM?

  • Bone and tooth health and development
  • Protects the heart muscle
  • Maintenance of electrolytes and pH
  • Maintenance of blood pressure
  • Reduces PMS
  • Muscle health, growth and development
  • Supports nerve transmission
  • Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
  • Fetal growth and development
  • Hormone secretion
  • Vascular contraction and vasodilation
  • Intracellular signalling
  • Kidney health/renal function

An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.

Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).

Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.

‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk.   For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.

Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.

The parathyroid glands house most of the body’s calcium receptors.

Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.

Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.

CALCIUM CONTAINING FOODS

Figs Chives Radish Celery
Almonds Walnuts Cashews Sesame seeds
Pumpkin seeds Sunflower seeds Seaweed & sea vegetables Fish (with bones)
Leek Amaranth leaves Collard greens Kale
Spinach Mustard leaves Arugula (rocket) Turnip leaves
Dandelion Beet leaves Chicory Watercress
Purslane Swiss chard Cos lettuce Red leaf lettuce
Romaine Garlic Mushrooms Taro
Parsley Black-eyed beans Edamame Peas
Pinto beans Black beans Fava beans Lima beans
Lentils Chickpeas Broccoli Borage
Brussel’s sprouts Cabbage Cilantro (coriander) Potatoes
Sweet potato Green beans Onions (+green tips) Shallots
Rutabaga Butternut pumpkin Winter squash Chili
Peppers (capsicum) Artichoke Parsnip Carrots
Tomatoes Cauliflower Turnip Alfalfa sprouts
Mung bean sprouts Tahini Lotus root Kohlrabi
Asparagus Zucchini Chayote (choko) Beets
Cassava Yam Bamboo shoots Water chestnuts
Tofu Tempeh Parmesan Ricotta
Mozzarella Oranges Tangerines Red grapefruit
Papaya Blackberries Strawberries Lime
Lemon Kumquat Peanuts Pecans
Brazil nuts Raspberries Cherries Coconut
Grapes Cucumber Celery Hazelnuts
Macadamia nuts Persimmon Cinnamon Artichoke
Eggs Buckwheat Quinoa Blackstrap molasses
Maple syrup Oats Flaxseed Oysters
Caraway Black pepper Mustard seeds Poppy seeds

As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.

Some figures for calcium requirements are outlined below.

Australian Requirements = 

Infants

Age AI
0-6 months 210 mg/day
7-12 months 270 mg/day

Children

Age EAR RDI
All
1-3 yr 360 mg/day 500 mg/day
4-8 yr 520 mg/day 700 mg/day
Boys
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
Girls
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day

Adults

Age EAR RDI
Men
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 840 mg/day 1,000 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
Women
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 1,100 mg/day 1,300 mg/day
>70 yr 1,100 mg/day 1,300 mg/day

https://www.nrv.gov.au/nutrients/calcium

*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake

United States Requirements = 

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

*RDA: recommended dietary allowance

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©Vaga Nutrition 2015

Filed Under: food as medicine, functional disorders, functional medicine, Gastrointestinal Health, gut health, healing, holistic health, lifestyle, nature, nutrients, nutritional medicine Tagged With: body, bowel, calcium, disorders, food, gastrointestinal, gut, health, nutrition, synergy

Signs of Adrenal Dysfunction

June 19, 2014

Adrenal Fatigue is a condition where the adrenal glands can no longer function appropriately. Often caused by excess stress, adrenal fatigue manifests in a number of ways. When you feel you can no longer cope with even the smallest amount of stress, good or bad, you may be suffering from adrenal fatigue.

The adrenal glands are 2 triangular shape organs, one on top of each kidney. They are endocrine glands and help to produce and regulate various hormones throughout the body.

Hormones produced and regulated by the adrenal glands include

  • Aldosterone: this helps to regulate sodium, potassium and water in the body and helps to maintain blood volume and pressure
  • Cortisol: controls the body’s use of fats, carbohydrates and proteins as well as increase blood glucose levels
  • Corticosterone: with cortisol, helps suppress inflammatory responses and affects the immune system
  • Sex hormones: androgens, progesterones and estrogens help with sexual maturation, fertility and libido
  • Epinephrine (adrenaline): helps the body respond to stressful situations by increasing heart rate and facilitating blood flow to muscles and the brain, while helping to relax smooth muscles. It is also aids in the conversion of glycogen to glucose in the liver, increases metabolic rate and reduces blood flow to the bladder and intestines
  • Norepinephrine (noradrenaline): this helps increase blood pressure in response to acute stress, constricts blood vessels, reduces heart rate, and increases depth and rate of breathing. It helps to relax smooth muscles of the intestinal wall

Any disturbance to the hormones from the adrenal glands can lead to the following symptoms, and can have chronic effects on the body. It is important to be mindful of yourself and how you are feeling in order to control the sense of overwhelm that comes from excess, accumulated stress.

 

Signs and symptoms of adrenal fatigue include

  • Inability to cope
  • Insomnia, excess sleep
  • Bowel changes and digestive system disturbances (diarrhea, constipation, bloating)
  • Increased heart rate/palpitations
  • Irritability/moodiness
  • Chronic and recurrent infections
  • Reduced ability to heal from infections
  • Poor digestion
  • Cravings for salty and sweet foods
  • Increased use of caffeine and other stimulating food and drinks
  • Emotional instability (crying, withdrawn)
  • Fatigue
  • Pain
  • Muscle twitches
  • Increased urination
  • Edgy, ‘bouncing’
  • Nervous tension
  • Sweating
  • Dizziness
  • Easily startled
  • Headaches
  • High blood pressure
  • Anxiety and panic disorders
  • Dehydration and electrolyte imbalances
  • Nutrient deficiencies
  • Reduced libido
  • Morbid thoughts

Chronic stress can overwhelm the adrenal glands, and this accumulation of stress comes from various sources such as holding onto things, not speaking out, not asking for help, physical and emotional stress, work/family/money pressures, death or injury of a loved one, and not being aware of oneself. Other things like bacterial and viral infections can lead to accumulation of stress on the body, especially infections like pneumonia and gastrointestinal parasites.

There are many ways that you can gain control of your health and help to prevent adrenal fatigue using diet and lifestyle techniques, and vitamin and mineral therapies to restore and balance insufficiencies that result from stress and adrenal fatigue.

 

Filed Under: Anxiety, Gastrointestinal Health, gut health, holistic health, lifestyle, nutrition, Stress Tagged With: adrenal fatigue, adrenal glands, adrenals, body, bowel, coping, fatigue, hormones, mood, stress

Autism

April 2, 2014

World Autism Awareness Day, celebrated on April 2nd.

Let me highlight some of the known reasons behind Autism (ASD). There is not one particular thing that causes Autism, making it a multi-factorial condition that requires a multi-factorial and holistic approach.

Autism affects boys more than it does girls.

What is the picture of Autism?

There are many neurodevelopmental disorders in a person with autism.

Key identifiers include:

  • sensory issues (sight, smell, sound)
  • problems communicating
  • repetitive and self destructive behaviors
  • mimicking others
  • unresponsiveness
  • fixed focus on particular objects
  • inability to initiate or maintain eye contact
  • reference to ‘self’ as “I” or “me”
  • social awkardness/impairment
  • shouting, undesirable behavior
  • learning difficulty
  • sleep disorders
  • mood disorders (anxiety, depression)
  • poor concentration, difficulty remembering
  • altered physical and neurological development

Factors influencing the predisposition to Autism

These again, are varied, however, it appears to be a culmination of factors that expose children to autism.

  1. Genetic defects
  2. Nutrient deficiencies and excesses
  3. Altered gut flora
  4. Diet, lifestyle and environmental influences

Let’s start with genetic defects. Our genes are influenced by internal and external environments. These gene defects affect the mitochondria of cells by interrupting the energy used by neurons. Many gene faults have been linked to autsim. Pten, SHANK2, SYNGAP1, DLGAP2 and X chromosome are just a few of these genes. There are likely to be issues in the methylation processes of the liver that lead to autism.

Nutrient deficiencies including vitamins B6, B12, niacin, C, E and D. Zinc, magnesium, selenium, folate, chromium, glutathione and essential fatty acids may also be deficient.

There may be an overload of copper in the body, which interacts with zinc, altering the zinc/copper ratio. Zinc is required to push copper away and keep levels in check.

Essential fatty acids, especially EPA and DHA, are important in maintaining the integrity of cell walls. If cell walls are deficient in EFA’s, there is more susceptibility to assault from toxins, leaving the cells vulnerable to defects. Toxins include viruses and bacteria, heavy metals (lead, mercury, arsenic, cadmium etc.), and this increased risk is often seen in-utero and shortly after birth. These can create an environment within the body that leads to gastrointestinal, immune, endocrine and central nervous system disruption.

Altered gut flora leads to dysbiosis and leaky gut. Dysbiosis occurs when the bad bacteria within the gut over-run the good bacteria. This then causes the wall of the gut to become damaged (leaky gut), creating an environment where nutrients and pathogens leave the gut and enter into the bloodstream. When this occurs, there may be food intolerance and sensitivity, or allergy-type symptoms. Receptor sites within the gastrointestinal tract and brain are affected by bacterial dysbiosis resulting in both gut and neurological symptoms (as mentioned above).

Diet and lifestyle factors that can affect genes include nutritionally deplete foods such as highly processed and refined foods, artificial colors, flavors and preservatives. Even whole foods that are farmed in mono-cultures and heavily sprayed with toxic chemicals have proven to affect genes. The modern farming techniques see a decline in decomposition of organic matter by bacteria, reduce the nutrient content of food and create an internal environment in the body that is not designed for and cannot process effectively. This  can lead to an accumulation  of heavy metals and dysfunction of liver detoxification pathways, as well as interrupt hormones.

To put it simply, neurotransmitters NEED amino acids, minerals and vitamins for appropriate and adequate synthesis. An imbalance of these 3 things leads to interruptions and problems in brain chemistry, particularly serotonin, noradrenaline and GABA (calming). Low GABA causes an increase in noradrenaline (stimulating) and this requires balance with zinc and vitamin B6. Noradrenaline is copper dependent and requires a fairly high amount of copper for synthesis (remember that a copper imbalance is often found in autism). Serotonin needs vitamin B6 for synthesis and production.

While I won’t get into serotonin, GABA and noradrenaline here, these neurotransmitters are especially important in healthy gut, brain and hormone function.

In conclusion, the importance of a healthy body and mind is paramount, particularly in pre-conception and post-natal care. Any of the nutrients that are deficient in this life-stage, affect the health and genetic predisposition of our children, and their risk of autism.

I have seen a number of children who display autistic traits later in life and this is primarily due to the heavy intake of processed and refined foods. A few dietary changes may be the key to improving mood and behavior in older children considered to be on the autism spectrum.

Getting to the cause of any underlying health and genetic conditions is especially important in the diagnostic process for autism, and these issues can be addressed nutritionally, both through supplementation and foods, and lifestyle changes to improve regulation and production of neurotransmitters associated with autism.

Families with children who have autism need support on an emotional and nutritional level. It takes a whole lot of work to care for autistic children, and a whole family approach is important. While the children experience severe and debilitating effects, so too does the rest of the family with increased stress and their own health concerns as a result. Please be careful how you ‘label’ a family with a child running through the mall shouting or uncontrollably touching everything in sight. They cannot help it. Shopping malls and ‘busy’ places are highly stimulating to an autistic child, and really upsets their already ‘upset’ delicate balance. Autism is VERY common, and without knowing why that child is acting the way s/he is, we are not to judge them or the family.

 

 

 

 

 

 

Filed Under: gut health, Health and Organics, holistic health, lifestyle, nutrition Tagged With: autism, behavior, brain, disorders, food, health, mood, nutrients

Candida

April 1, 2014

What is Candida?

Candida is an opportunistic fungal pathogen (yeast). There are numerous forms of candida, and this post will be referring to CANDIDA ALBICANS.

It lives in the human body in small amounts and aids in digestion, however, several factors can lead to overgrowth, also known as Candidiasis. With this overgrowth, intestinal permeability is compromised, and the fungus leaches out into the blood, causing a systemic candida infection.

Often occurring in people with compromised immune function, antibiotic use, highly processed foods, refined and added sugars and reduced gastric acid secretion, candida can wreak havoc on the body.

Candida produces pyruvate and acetate within the gut. It also increase cytokine IL-17, in turn resulting in high inflammation of the gut.

Symptoms of candida overgrowth include

  • Eczema, dry, itchy, red and flaky skin
  • Reduced appetite
  • Headaches and migraines
  • Insomnia
  • Fatigue and brain fog
  • Poor focus and concentration
  • Low energy
  • Mood and behavioural disorders (anxiety, depression, ADHD)
  • White coating on the back of the tongue (can be scraped off)
  • Food intolerance
  • Sugar cravings
  • Constipation and diarrhea
  • Abdominal distention, cramping, bloating, flatulence
  • Recurrent and/or chronic ear infections
  • Dandruff
  • Reduced libido
  • Sinusitis
  • Joint and muscle aches and pain
  • Lowered blood sugar, diabetes

Reducing candida can take some time, however, it responds well to alkalizing of the gastrointestinal tract and body, oxygen and nutrient levels and increased bile secretions. The goal of treatment is to modulate bacteria within the colon and improve and heal the gastrointestinal wall.

What can help reduce candida overgrowth?

  • Digestive enzymes. Especially those that contain cellulose, hemicellulase, bromelain, papain, peptidase, amylase, lipase and protease. These help to break down the biofilm (protective covering) of candida so it can be eliminated
  • Olive leaf extract and coconut oil (caprylic acid)
  • Apple Cider Vinegar (unfiltered) taken before meals
  • Foods = thyme, oregano, garlic, paprika, rosemary, cinnamon, black pepper, cloves, ginger, flax seeds, celery cucumber, spinach, zucchini, avocado, asparagus, broccoli, artichoke, basil and sunflower seeds

It is important that while following a candida reduction, to use Vitamin C, fish oil and Epsom salt baths daily. This will assist in detoxification and reducing side effects of the ‘die-off’ that occurs with candida.

Filed Under: Gastrointestinal Health, gut health, Health and Organics, holistic health, lifestyle Tagged With: bowel, gastrointestinal, health, nutrition, wellness

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