Monthly Archives: January 2024

alexa mullane nutritional therapist health wellness

In Conversation With Alexa Mullane

Meet Alexa Mullane, a nutritional therapist with a wealth of experience dealing with hormonal health and gut issues. We sat down to discuss the benefits of a healthy diet, wellness and eating with intention.

What role does a well-balanced diet play in promoting overall health and vitality as we age?

A well-balanced diet is one of the most important things (but not the only thing!) you can do for overall health and vitality. Every cell in our body needs nutrients to function, and without essential nutrients in our diet, our health would be affected, and the aging process would be sped up. Nutrition can be used to help heal us and to prevent illnesses. Other things we can do to promote health and vitality are stay active, get out in nature, keep our brains active and maintain healthy personal relationships.

Having said that, are there certain superfoods or nutritional powerhouses you recommend for those of us looking to prioritise our health?

It’s important to get a wide range of nutrients from a variety of sources to ensure we have optimal health – and we shouldn’t focus on one food or nutrient to the detriment of others; if we ate the same foods every day then this would limit our nutrient status. A good way to ensure we get a wide range of nutrients in our diet is to eat a rainbow of fruits and vegetables, ensure we eat a range of pulses, grains, nuts and seeds, and make sure we don’t miss out any food groups – restricting foods can lead to nutrient deficiencies. Having said that, a few foods are cheap to buy and can easily be incorporated into meals – brassicas like broccoli are full of nutrients like vitamin C and help the liver detoxify hormones. Garlic is an incredible food which has antioxidant, antibacterial and antiviral properties. And turmeric is a potent anti-inflammatory food, we should be looking to include these foods in our diets most days.  

Can you share insights into the role of protein in maintaining muscle mass and strength throughout the years – and how it contributes to our overall wellbeing?

Protein has many functions in the body. It’s a vital component of muscle and bone which means that as we age we need to ensure we consume good levels of protein to maintain strength and stability. Not only that but protein is also used to make some hormones (like insulin, cortisol, oxytocin and follicle-stimulating hormone), it is the building block of all enzymes in our body (which we couldn’t live without – they enable processes like liver detoxification or converting vitamin D into its useable form). Protein also contributes to immunity and is a source of energy – the list goes on. So you can see why it’s important for us to get enough protein in our diets from a variety of sources (I prefer a mixture of both plant and animal sources). 

What advice do you have for someone looking to balance protein intake with other dietary requirements, especially if they have specific health concerns or conditions?

The rule of thumb I use is to have a portion of protein with every meal which is roughly the size of the palm of your hand, or a quarter of the dinner plate. This ensures you get a steady intake of protein throughout the day. If you have specific health concerns or extra protein requirements, or if you sometimes need a super quick snack or post-workout boost, then a protein supplement like the elénzia PROTEIN™ is a great idea to have in the cupboard to ensure you always hit your protein target. 

How does the concept of mindful eating tie into healthy aging, and what are some practical steps for incorporating mindful eating habits into daily life?

Eating mindfully is great for digestion. If we practice mindful eating we will chew more, we will be relaxed while eating and we are less likely to overeat. All of this means that our food will be better digested and better absorbed (because the digestive juices and peristalsis will be doing an efficient job) – meaning that we will get more nutrients into our system to nourish our cells and support healthy aging. Mindful eating also means that we will be more aware of what we are putting into our bodies and will be more likely to make healthy choices and less likely to grab junk food on the go. My main advice for mindful eating is to sit down while eating (no eating a sandwich while running to your next meeting!) and have no other distractions – no phone and no TV. Eat slowly, chew each mouthful 30 times, and visualise how much your delicious food is nourishing your body. Think about the texture, temperature and flavour and you’ll appreciate food in ways you never have before.  

As we strive for wellness in our later years, what’s the most rewarding nutritional change you’ve witnessed making a difference in individuals’ lives? 

I believe it’s not about making one big sweeping change but instead about understanding the individual and making small, incremental changes which will improve their overall wellbeing. For me and my clients, there is no ‘one size fits all’ change. If someone loves their coffee or glass of red with dinner then I’m not going to take that away from them. I will give them small swaps or help them cut down if necessary so that they feel like good health is achievable. I will work with them over time to slowly introduce new habits and slowly phase out any bad habits. Good health and nutrition is for life and I want people to enjoy their food so that the good habits last a lifetime.

Where to find Alexa:

Official Website | Instagram

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hand on alcohol

How Alcohol Could Be Aging You

In the rhythm of our lives, the occasional glass of wine or celebratory toast can feel like a momentary escape. Yet, let’s delve into a topic that’s often overlooked – the potential impact of alcohol on the aging process. This exploration is not meant to condemn, but rather to shed light on how our choices may influence our wellbeing.

The Liver, Your Most Valuable Player

Our livers emerge as the true MVPs, tirelessly processing everything we consume. However, alcohol can burden this vital organ significantly. Regular and excessive alcohol intake can lead to inflammation and fatty liver disease, hindering the liver’s ability to function optimally. This isn’t a call to abstain completely but a gentle nudge to consider the health of your liver, a true ally in your wellbeing journey.

Cheers to Skin Health

Have you ever noticed that after a night of indulgence, your skin might not look as vibrant as usual? Alcohol has a dehydrating effect, robbing the skin of essential moisture. Over time, this can contribute to premature aging, manifesting as fine lines, dullness, and a loss of elasticity. It’s a subtle reminder that our skin often reflects our choices, encouraging us to approach our skincare routines with mindfulness.

Insights from the University of Oxford

A recent study from the University of Oxford has delved into the genetic aspects of alcohol consumption, providing evidence that it could accelerate biological aging. The study suggests that the effects of alcohol on certain genes may contribute to an accelerated aging process. While this adds another layer to the discussion, it’s important to approach this information with compassion and a commitment to informed choices. Read the full paper here.

Prevention and Nurturing

As we balance enjoying life’s pleasures and prioritising our wellbeing, consider incorporating preventive measures into your routine. Why not try out our Endor Technologies® anti-aging skincare range? It’s the perfect way to restore the skin, formulated using advanced biomedical research and patented ingredients. Pair with a glass of elénzia SKIN™, our delicious supplement that works by rebuilding collagen and removing toxins from the night before to leave you with skin that glows from within.

Alternatively, opt for our

Our much-loved supplement, elénzia ENDURANCE™ supports liver function by reducing insulin spikes caused by excess sugar in the blood and can easily be used in your hangover routine.

In conclusion, this exploration isn’t about imposing restrictions but rather about fostering awareness. Your wellbeing is a journey, and every choice matters. Let’s approach the aging process with curiosity, kindness, and a commitment to selfcare. After all, the path to a vibrant life is all about moderation.

salmon poke bowl

Salmon Poke Bowl Recipe

On the topic of hormones, the food we consume plays a pivotal role in shaping our overall health and wellbeing. As we navigate the complexities of life, finding recipes that not only excite our taste buds but also contribute to hormonal balance becomes a major key. Enter the “Salmon Poke Bowl,” a vibrant and delicious dish that combines flavours, textures, and nutrients to create harmony within your body.

🍣 Salmon – Omega-3 Fatty Acids: These essential fatty acids are crucial for hormone production, reducing inflammation, and supporting overall cellular function.

🥑 Avocado – Healthy Fats: Monounsaturated fats, which are heart-healthy and can contribute to hormone production.

🥭 Mango – Vitamins and Antioxidants: Mango is a rich source of vitamins A and C, as well as antioxidants. These nutrients play a role in supporting the immune system and overall health, indirectly contributing to hormonal balance.

🍚 Sushi Rice – Complex Carbohydrates: Balanced blood sugar levels are crucial for hormonal balance, and complex carbohydrates help regulate blood sugar and provide a steady source of energy.

🪸 Seaweed – Iodine: Iodine is a mineral important for thyroid function. The thyroid gland produces hormones that regulate metabolism, and adequate iodine supports the health of the thyroid.

🫛 Edamame Beans – Protein and Fiber: Protein is essential for hormone synthesis, and fibre supports digestive health and blood sugar balance.

🌱 Sesame Seeds – Healthy Fats and Micronutrients: Sesame seeds contribute healthy fats, vitamins, and minerals. They also contain zinc, which is important for the production and regulation of hormones.

Full Recipe

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New Year, New Hormones

As we step into 2024, it’s the perfect time to focus on resetting those hormones that play a crucial role in our overall health and wellbeing. We’re sharing our plan to help you make mindful choices this year and set the stage for a better, more balanced version of yourself.

The Power of Sleep

In the hustle and bustle of daily life, sleep often takes a backseat. However, it’s a non-negotiable factor when it comes to hormone balance. Quality sleep acts as a reset button, allowing your hormones to find their rhythm. The key is to create a cosy bedtime routine, dim the lights, and unwind with a good book. If you’re menopausal, check out elénzia MENOPAUSE™: PM, created to aid sleep and alleviate nightly symptoms. Your body will thank you.

Nutrient-Packed Nourishment

Fueling your body with the right nutrients is key to hormone health. Incorporate healthy fats like avocados and nuts, sufficient protein from a quality source such as elénzia PROTEIN™, and fibre-rich foods to support digestion. These elements work in synergy to maintain hormonal balance and provide sustained energy throughout the day.

Feeding Your Second Brain

Did you know your gut is often referred to as the second brain? A happy gut translates to balanced hormones. Embrace probiotic-rich foods like yoghurt, sauerkraut, and kefir to cultivate a thriving gut microbiome. This not only aids digestion but also supports the production of hormones crucial for overall health and wellbeing.

Lowering Sugar Intake

While a sweet treat now and then is perfectly fine, consistently high sugar intake can wreak havoc on your hormones. Opt for natural sweeteners like stevia, honey or maple syrup and savour the sweetness in moderation to maintain a stable blood sugar level.

Managing Stress

Stress, the silent disruptor of hormonal harmony, is inevitable in our fast-paced lives. Introduce mindfulness practices like meditation, deep breathing exercises, or a calming cup of herbal tea into your routine. Lowering stress not only promotes hormonal balance but also contributes to a more serene and centred you.

This year, let’s make a pact to nurture ourselves and treat our bodies like a temple by prioritising sleep, mindful nutrition, gut health, reduced sugar intake, and stress management.