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Tris Alexandra Nutritionist

HEY THERE, I’M TRIS

Holistic health and wellness coach, final year BHSc Nutritional Medicine student and a self-confessed nutrition nerd, wholefood lover, fit foodie and meal prep queen. I’m passionate about empowering you with evidence-based nutrition, health and wellness knowledge for you to live an optimally healthy life and reach your goals.

 
 

WORK WITH ME

 

Health & Wellness Coaching

Tris understands that everybody is different - our lifestyles, goals, choices and habits. That's why Tris provides personalised one-on-one health coaching tailored to your unique needs. Tris uses a mix of professional knowledge and personal experiences to teach you the skills and guide you to finding the right approach for you. Perhaps you want to learn how to fuel your body to maximise your training results? Or improve your lifestyle or eating habits? Maybe you want to heal your relationship with food and learn to nourish your body?

No matter your goal, I'm here to support you to make healthy, sustainable lifestyle changes you will have for the rest of your life.

If you would like to work with Tris, please get in touch directly to hello@trisalexandranutrition.com or fill out the contact form for further information.

Recipe Development

Tris is a foodie at heart, and loves to work with brands in recipe development and content creation to inspire and educate consumers to incorporate products into their everyday meals. Using her culinary nutrition skills, Tris creates delicious recipes with a holistic health focus, tailored to her clients’ needs - whether it be for a product, cookbook, or meal plan. Tris has worked with Cobram Estate, Hemple, Mayvers, Hello Fresh, McCormick, Soul Origin, Nuvia & more.

Please email hello@trisalexandranutrition.com or fill out the contact form.

Writing & Research

Tris is a passionate evidence-based nutrition, health and wellness writer, sharing numerous articles on her blog. Tris has contributed to Get Drop Recipes, Nuvia, Affordable Wholefoods, & Australia’s Elite Fitness Models, sharing evidence-based articles to various audiences. If you are looking for a contributor or columnist for your website, magazine or business, please email hello@trisalexandranutrition.com

Tris’ media kit is available on request.

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Latest on the Blog >

 

INSTAGRAM

Numerous studies have reviewed protein intake & it's affect on improving body composition (i.e. increased muscle mass, decreased fat mass). But how much, how often & what should we consume? Please keep in mind these studies & info are in regards to active individuals. ⠀⠀ ✖️How much? Optimal daily intake of protein is between 1.6-2.4g/kg/day, with intakes up to 3g/kg/day. In healthy individuals, high protein intakes are not harmful, however more isn't better for muscle growth. Further, excess protein intakes may affect performance by causing excess urea production & altering brain neurotransmitter production. Typically the higher end of intake is used by athletes during an energy deficit or in bulking phases to minimise fat gain. ⠀⠀ ✖️How often? Spread protein intake evenly across 3-4 meals (0.4-0.55g/kg/meal) for optimal absorption and to maximise muscle protein synthesis several times per day. Consume high quality protein sources for a variety of essential amino acids, particularly leucine. ⠀⠀ ✖️Timing? Aim for 3-5 hours between meals. This allows muscle protein synthesis to drop to baseline before stimulating it again. ⠀⠀ ✖️What sources? Whilst previous studies have suggested only 20-25g protein can be absorbed & utilised at a time, this only applied to fast-digesting proteins (e.g. whey protein) consumed on its own. When whole-food protein sources (meat, eggs, dairy, lentils, etc.) are consumed along with other macronutrients (carbs/fat/fibre), digestion is slowed & protein can be maximally absorbed. Therefore consuming a proper meal rather than a protein shake may be more beneficial with high protein meals. ⠀⠀ References in comments. #TANutrition
Should GLUTEN be avoided if someone doesn’t have celiac disease? // ⠀⠀ Most people don’t have any issues tolerating gluten. However, some individuals 🙋🏻‍♀️ have non-celiac gluten sensitivity & experience similar symptoms (digestive issues, pain, bloating, fatigue, etc.) + gut inflammation when gluten is consumed. Both cause an immune reaction however they are very different. Celiac disease is an autoimmune condition, non-celiac gluten sensitivity is not. In celiacs, consuming even a crumb of gluten causes damage to the microvilli of the small intestines, leading to malabsorption of nutrients. To be diagnosed with celiac you need to have specific blood tests AND a biopsy to confirm intestinal damage. There are 2 genes involved in celiac disease, however carrying the genes doesn’t mean you will necessarily get it. ⠀⠀ If you are gluten intolerant, of course avoid gluten. Some gluten sensitive people find they can tolerate small amounts (try a good quality sourdough - the fermentation process actually breaks down a lot of the gluten, making it easier to digest). And if you’re really sensitive, a digestive supplement such as @gluteguard can help eliminate symptoms if gluten is ingested. ⠀⠀ Reducing or eliminating gluten can be helpful in some other diseases & conditions, however this is something that should be discussed with a Nutritionist. There’s really no benefit in eliminating foods unnecessarily. Let’s be clear, a #glutenfree diet isn’t “healthier”. Gluten isn’t the reason you aren’t losing weight. Products labelled gluten free are not necessarily healthier. There are also numerous nutritious foods that contain gluten (think oats, rye, barley) that can be included in a healthy diet if you don’t have celiac or gluten sensitivity. ⠀⠀ Gut health & digestive issues are complex. So if you are experiencing symptoms, seek professional help rather than self diagnosing. Tag a friend who would benefit from this info ✨ #TANutrition
I’m pretty sure the only argument Flynn & I have had revolved around whether to cook white or sweet potato for dinner 🤣 Can you guess who prefers which potato? ⠀⠀ If you want to debate over which potato is better head to my article ‘White Potato vs Sweet Potato’ (link in profile). I also talk about resistant starch & how cooked & cooled potatoes contain less available carbohydrates. Have a read to find out how! ⠀⠀ + I’ve included the recipe for this Roast Potato & Crispy Kale Salad with Green Goddess Dressing. It does not disappoint! 🌿💚 #TANutrition
😂🤣Seriously though, SELF CARE is so much more than practices like sage-ing your home & gloriously relaxing in your coconut hair mask. (It could be those things too, just don’t go eating your salt lamp). ⠀⠀ ✨ Self care is our regular actions & attitudes that promote our health & wellbeing. It encompasses all areas of our life, not just our physical self care like nutrition & exercise but also social, emotional, professional, spiritual & more. But we so easily push aside looking after ourselves because we’re too “busy” hustling in our modern lifestyles. ⠀⠀ Self care practices could be as simple as reading a book, doing a digital detox, practising self compassion, having a bath, going for a walk in nature, spending time with friends & family, cooking a nourishing meal you love. And you know what? ⠀⠀ YOU ARE SO WORTH IT. 💕 You are worth taking time out for you. You are worth taking care of yourself. You are worth any form of self care practice that makes YOU feel good. ⠀⠀ At the moment self care for me is daily stretches or yoga, even just for 10mins. It’s saying no & not taking on too many tasks. It’s taking it slower at least for 1 day a week & finding peace in sometimes simply doing nothing but relaxing with my fiancé (it’s hard for me as I don’t sit still, but so needed). 💁🏻‍♀️ ⠀⠀ What self care practices do you do? 👇🏼
Healthy Peanut Butter Protein Fudge 😍 I’m just going to leave it there... and the recipe for you in the link in my profile. Although I should also warn you that freezing some portions is a good idea 🤣 . Just a quick note on #mealprep - I usually do a quick bit of planning for my week ahead on a Friday. I’ll share it on IG stories today including some of the favourite recipes from my blog to give you some recipe ideas for meal prep next week. Stay tuned. . Happy Friday! Tris xx #TANutrition
Learning to nourish & fuel your body, listening to your hunger signals, and learning what does & doesn’t make you feel great makes eating & maintaining a healthy lifestyle so much easier and actually sustainable. 💚 ⠀⠀ Nutrition & healthy living doesn’t need to be hard. It’s about creating healthy daily habits that you do consistently, which eventually become ingrained in you. 🌿 ⠀⠀ P.S. those healthy habits usually involve more veggies, a variety of whole foods, plenty of hydration, quality sleep, regular physical activity & stress management. I know, groundbreaking 💁🏻‍♀️ It doesn’t really sound sexy or on trend but it works. #TANutrition #TAMealPrep