Veronika Larisova
I'm an exercise physiologist and nutritionist.
Location Australia
Activity
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Veronika Larisova made a comment
I want to read all the science mentioned in this course and perhaps attend a more advanced course. Any recommendations?
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Veronika Larisova made a comment
I was aware of the science behind the Mediterranean diet prior to starting this course. The course helped me to refresh my knowledge and reinforce my practice
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Veronika Larisova made a comment
I haven't implemented any changes recently, as I have been eating healthily for over a decade. I will start taking fish oils again on the days when I don't eat fatty fish.
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Veronika Larisova made a comment
Most people on the wall said to plan meals and cook at home, but that's what many of my clients struggle with. Recipes can be overwhelming, including shopping for them. I encourage my clients to buy healthy staples and swaps to add to their meals such as adding biltong (dried beef) into salads and soups, snacking on nuts, blending frozen fruit and veg with...
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Veronika Larisova replied to Kathy O
I love this! I do that too and keep a habit tracker temporarily.
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Veronika Larisova made a comment
I educate my clients on the importance of healthy eating. Gaining deep understanding seems to be a strong motivating factor for dietary changes. I get them to keep a habits tracker and tick off their habits every day. It's very rewarding and helps to build healthy habits in a rewarding way. I keep the habits tracker myself at times when I'm busy and feeling...
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Veronika Larisova made a comment
A positive mindset is the key to a successful and happy life. As Westerners, we tend to focus more on the daily negative things that happen in our lives. Shifting our focus to positive things instead, expressing gratitude and learning from negative experiences requires practice, but it makes a significant difference to my client's outcomes regarding reaching...
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Veronika Larisova made a comment
I'm in a maintenance stage. For over a decade, I've been eating a healthy diet of organic produce and free from ultra-processed foods. I'm so used to it now that I never even think of reaching out for junk.
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1. Add 2 cups of vegetables to every meal for 4 weeks
2. Eat 150g of fatty fish 2x week in the month of June
3. Replace mid-morning snack with a cup or a piece of fresh fruit when at work (Monday to Friday) for 8 weeks -
Veronika Larisova made a comment
I buy everything organic at my local markets and it costs me the same as shopping at woolies. However, I rather save money on clothes than on food as I know how important it is for my health. I don't drink alcohol, don't buy takeaway and eat out only once a week so I'm still spending less comparing to my friends despite of buying all organic food
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I'm using the Complete Microbiome Test by Nutripath
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Love this! definitely trying it
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Veronika Larisova made a comment
My simplest healthy cheesecake recipe in air fryer:
250g cottage cheese or quark
1 egg
Honey or stevia to taste
Mix well, pour into silicone cupcake molds, air fry for 15min on 160 celsius. Let them cool -
I don't eat any grains as I'm celiac, and I've been in great health. I eat lots of vegetables, nuts, some fruits and all kinds of meat and fish in small amounts. I could have more legumes but I don't like them and make up for the fibre and carbohydrates with vegetables.
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Veronika Larisova made a comment
I think this diet is great but might need to be modified to suit personal needs i.e. celiac, lactose intolerant ect. It should also be modified to suit daily activity level. A sedentary person will need less carbohydrates and energy than active person.
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Veronika Larisova made a comment
All of my clients experience improved mental wellbeing when they cut out ultra-processed foods and alcohol. I feel it within myself. When I was younger and drank alcohol and ate junk, I felt down and anxious for days afterwards for no apparent external reason.
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Veronika Larisova made a comment
It's a diet composed of whole foods that includes all food groups. Although heavily plant-based, it also includes all types of meat and fish prepared with olive oil.
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Veronika Larisova made a comment
I'm curious to learn about the recommended dietary changes.
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Veronika Larisova made a comment
I'm especially interested in the dietary changes.
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Veronika Larisova made a comment
I'm really interested in the impact of different diets on our gut microbiome. I always thought we need fibre for healthy gut but many gastroenterologist now promote carnivore or ketogenic diet to heal the gut. There's so much controversy. I also want to learn more about the effect on the neurotransmitters produced in the gut on our mental health and mood. How...
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I like that in Australia, we must list all ingredients that make up for more than 1% of a product. I do not like the Health Start rating as products high in fat, even if it's good fat, can not reach the 5 start rating while some ultra processed products can just because they are low in sugar in fat despite of being laden with artificial additives. I think the...
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Veronika Larisova made a comment
I was aware that fish oils are well-researched and beneficial for mental health. I am a big believer of the ability to cover all our needs from whole foods except for the fish oils. I think eating that much fish would not be healthy due to the heavy metals so perhaps the supplement is a good way to go.
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Veronika Larisova made a comment
I have been eating fermented foods such as sauerkraut and kefir my whole life but my recent gut microbiome test wasn't great so I'm currently trying ketogenic carnivore diet to see if it makes any difference.
I love having kefir smoothies. Recipe is easy:
- Blue bay organic kefir
- handful of frozen mango
- scoop of unflavoured collagen powder
- blend it -
Veronika Larisova made a comment
I used to have bad gut issues although my diet is extremely healthy. I don't eat any ultra-processed foods or alcohol. I realised that my symptoms are due to the artificial sweeteners in chewing gums and plant based milk. Once I stopped having those, my gut issues were gone.
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Veronika Larisova made a comment
The gut and the brain affect each other, mainly via the Vagus nerve. Many neurotransmitters are also produced in our gut. Our brain affects our gut and vice versa. I.e. we can get anxious from eating too many stimulating/sugary foods.
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Veronika Larisova made a comment
I'm very interested in 15 and 21. I've read research indicating that taking probiotics after a course of antibiotics prolonged the gut microbiome recovery and that fermented foods were more efficient in restoring the gut microbiome.
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Veronika Larisova made a comment
It seems that the main characteristic is that all anti-inflammatory diets are made from real food and are lacking in ultra-processed foods. The dietary guidelines in Australia are great but not many people stick to them.
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Veronika Larisova made a comment
Inflammation can be caused by several internal (stress, sleep) and external (environment, diet, endocrine disruptors etc), which switch on the pro-inflammatory processes and genes. When this persists for prolonged periods it develops to chronic inflammation.
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I would be interested if we can cover our nutrients from animal foods only if we include fatty fish, organ meats and cook in animal fats. Do we really need fibre?
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That totally makes sense. I can feel within myself how much food affects my mental wellbeing and mood. I would love to learn more about how ultra-processed foods affect our mental health and how damaging seed oils are to our brain and gut health.
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Veronika Larisova made a comment
I think nutrition should always be personalised. Even without any testing, such as nutrigenomics, we should consider the person's current and past health and activity status. Giving all patients the same diet is a poor practice, and it can have deleterious effects on their physical and mental health and counter-productive in reaching health goals.
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Veronika Larisova made a comment
I want to learn more about the connection between gut and mental health
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Veronika Larisova made a comment
I get my clients to take photos of everything they eat for 4-7 days. I find that questionnaires don't work because people don't remember what they eat and they are not aware of additives in sauces etc.
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Veronika Larisova made a comment
The guidelines in Australia are OK compared to other countries, but we could still do better. I'm shocked there's still a recommendation for low-fat products. I looked at other countries and was very surprised that some still recommend the use of vegetable oils!
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I choose to eat organic fresh produce because of health reasons. I eat grass-fed and grass-finished organic meat and offal as they're great sources of protein and micronutrients. I find that any extremes, such as being vegan, lead to nutritional deficiencies, anxiety and disordered eating.
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Veronika Larisova made a comment
I use exercise as a mental health strategy for myself and my clients. When I don't exercise in the morning, I find it harder to concentrate, and I'm less motivated.
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Veronika Larisova made a comment
Most factors are modifiable, including genetic ones. Our environment (including food and supplements) affects our gene expression.
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Veronika Larisova made a comment
Absolutely agree. It's about feeling good and being able to cope with daily life
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Veronika Larisova made a comment
Lack of knowledge is a big issue. As a nutritionist, I see how people need help to recognise what's healthy and what's not. I spend lots of time teaching my clients how to read food labels. Even highly educated people fall for marketing tricks and fail to recognise ultra-processed foods hiding behind health claims. They all have poor gut health, which impacts...
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Veronika Larisova made a comment
Hi, I'm a little late. Excited to learn new things
