Alarming symptoms of coeliac disease Do you know what they are?

Coeliac disease is an autoimmune condition that damages the small intestine and ultimately hinders the absorption of nutrients. Unfortunately, many people go undiagnosed or even misdiagnosed.

The rate of incidence is growing, and it may be due to environmental changes according to a researcher at the University of Maryland’s School of Medicine Centre for Coeliac Research.

One belief used to be that you were either born with it or developed it in childhood meaning that if you were lucky enough to get to adulthood without it you then couldn’t develop the disease. Unfortunately, this is not the case and this also means if you have previously tested negative and you now have symptoms it is a good idea to retest as things may have changed. In fact, a study in 2008 showed elderly people have a high risk of developing it too.

There is also gluten intolerance/sensitivity which is different to coeliac. If you have an intolerance it means you are unable to digest gluten easily. You may have all the same symptoms, but it is not an autoimmune condition.

So what are some of the symptoms you may experience as a result of Coeliac disease? Although each case may present differently some of the following might be an indication you need to test.

Bloating and windAnaemiaPoor digestion with either constipation or diarrhoea or bothFatigueUnexplained headachesSkin conditions/rashesJoint pain

And more.

What to avoided if you test positive

Wheat

Rye

Barley

and all the by-products of these grains. Oats are also controversial so you will need to be aware.

Luckily you can be tested to find out if you have developed this and you can speak to your health professional the best way to go about this.

If you test positive the only way to alleviate your symptoms is to abstain from gluten products and its contaminants. These days there are so much more options than previously and you need to be vigilant when eating out, shopping and cooking. Cross contamination can occur in your own kitchen as well. There are many different grains that you can substitute like buckwheat, millet, quinoa and rice. Oats can be cross-contaminated so be aware if you are going to

use them and check with the supplier.

There is gluten hiding in many common products so it is wise to become educated on these but some of products to check are soy sauce, dressings, marinades, starch products, malt and many more. You need to become a very good label reader. The other issue when looking for gluten free packaged foods is to watch out for the sugar (carbohydrate) content as some manufacturers might add a lot more than normal.

It is a condition you will have for life and the only way to allow your small intestine to heal is to completely avoid gluten. Depending on the level of damage to the gut it can take a few weeks or several months for the healing to be noticed. Once this has happened you start to feel so much better.

https://www.beyondceliac.org/celiac-disease/facts-and-figures/

https://www.beyondceliac.org/celiac-disease/symptoms/

https://www.beyondceliac.org/research-news/View-Research-News/1394/postid--81377/

https://www.webmd.com/digestive-disorders/celiac-disease/news/20100927/celiac-disease-can-develop-at-any-age#1

Christmas is fast approaching and that means your liver is going to work overtime. So the question is how can we best protect it to make sure you are going to have enough energy in 2018? I am often asked what are some simple things that we can do and incorporate into our lives without doing a full-on juice fast.

Let’s face it who has time at this time of year to do this? But at the same time we want to fee and look our best!

MYTH: Detox = deprivation

MYTH: Detox = restriction

MYTH: Detox = boring and tasteless

MYTH: Detox = results

A regime I like to call a jumpstart has many benefits. As it cleanses your body in preparation for the party season and the bonus is those few extra kilos that you may have gained through out the year can disappear with just a few steps. I am a realist and I know that this time of the year is the party season where you need to be able to incorporate the best routine to fit in with all those social engagements.

The word detox I believe has had a bad rap and instead I like to use the word cleanse. You may not realise but your body is constantly ‘cleansing’ each and every cell are working hard to make sure that toxins and impurities are moved through our elimination channels. Unfortunately, there are times when we experience an overload. This is when we need a jumpstart to give that little extra push to help cleanse those cells.

Now there are devotees of the regular detox ridding their bodies of impurities, and the reasons are varied for some it is to achieve clearer and brighter skin, lose the bloat, regular bowel movements etc. We often use the word toxin and this word strictly speaking means ‘a poisonous substance by a living organism’ like venom from a living organism (spider, snake), or a parasite residing in our gut for example and generally needs a plan to be devised by a health practitioner to achieve a long lasting result. But how do we achieve this if we just want to give our liver a boost before the Silly Season?

In general, a good detox program can last from 1-6 weeks depending on what the end result is your achieving. This gives the liver, kidneys, bowel and the skin to eliminate the impurities that have built up over the months or even years. Did you know we can simply begin to help this process by just cutting out some of those refined foods, ditching the sugars, fried foods, caffeine and alcohol?

Have you ever tried to lose weight only to put it straight back on? This can be a sign of toxic excess in the system and gently cleansing at the beginning and the end may actually help you to keep the weight off. Even better if you try the cleanse you may not have to go on a restrictive calorie diet to achieve your desired result.

The liver the main detoxification organ in the body works so hard constantly for us. There are two detox phases on the liver (actually there are three, but we will discuss the main two). Phase one is where the build up of impurities and toxins pass through the liver and are converted into intermediary substances that will be easier to break down in Phase 2. Sometimes these can actually be more harmful than the original compound. This is where it is important to consume foods high in antioxidants to help the conversion and reduce damage to our cells.

The next phase called Phase 2 is where the substances become water soluble so that the kidneys and the bowel can eliminate these easily. Sometimes this can be a bit slower for some people and they may need some help with supplements, but generally eating foods high in phytonutrients are beneficial.

So how do we achieve this?

Really the obvious is to begin to include more raw and unprocessed foods that are preferably organic to limit the amount of toxic substances being consumed. I love to include foods in the brassica family (broccoli, cauliflower, Brussel sprouts, bok choy, kale etc.), onions, garlic and chives (phase 2 helpers). Include antioxidant rich fruits daily like berries, clean proteins including legumes, fresh fish, organic eggs, nuts and seeds.

Adding a green juice or smoothie daily gives an extra boost of cleansing and alkalising greens that your body will love. Getting enough good fats like olive oil, nuts, coconut oil etc. is essential for good brain health.

Headaches can be a side effect of the body releasing toxins into the system for processing. If this happens you need to increase water intake, adding a fresh squeeze of lemon can also help.

A typical example of a cleanse day might look something like this:

Breakfast: A serving of fruit e.g. handful of blueberries and an organic egg omelette with fresh herbs

Snack: handful of almonds

Lunch: A large green salad with avocado, cucumber, sprouts, steamed broccoli (cooled), a small portion of organic chicken with a lemony turmeric dressing and topped with a sprinkle of pumpkin seeds

Snack: Vegetable juice (beetroot is great to include as it is a blood cleanser, ginger, carrot, parsley and a green apple)

Dinner: Stir fry vegetables with white fish. Include onion, garlic, and any brassica vegetables you choose. You can add some brown rice if you want but make sure you have washed it thoroughly before rapid boiling it.

Supper if desired could include a square of 70%+ dark chocolate (it is choc-full of antioxidants plus magnesium to help with sleep) Make sure it is dark as you will be achieving nothing if it is any less.

If you are taking medications, you need to consult your health professional before beginning any cleanse.

Fiona is a registered Naturopath with Australian Natural Therapists Association. She runs cleansing programs, the next one begins on 24th November and runs for two weeks. If you want to know more, please register here http://bit.ly/2hPM0sm

What is Leaky Brain Syndrome?

Your brain houses your memories, your communication and language skills, and your ability to move your body. It also controls automatic functions such as breathing, body temperature, and heartbeat. Your brain is one of the most vital parts of the body, performing important functions, and it needs serious protection.

Despite the brain’s incredible superpowers, there are instances when the brain, as well as the Blood Brain Barrier—or BBB—is compromised. Leaky brain happens when the protective BBB is breached and naturally occurring substances cross through the walls of the vessels to the brain.

What are the Symptoms of Leaky Brain Syndrome?

The following are common signs of Leaky Brain Syndrome:

Headaches

A headache is one of the common signs of a leaky brain. The headaches are unexpected and severe. Studies also revealed that pain associated with these headaches is more intense especially when a person is standing.

Cognitive Decline

This includes memory loss and can happen for various reasons, such as from blood brain barrier dysfunction. Studies have revealed that this dysfunction can contribute to the cognitive decline that is often observed in individuals with Alzheimer’s disease and dementia.

Chronic Fatigue

Leaky brain syndrome can lead to tiredness that does not go away even with rest or sleep. It has been discovered that the change in BBB’s permeability may resemble the continuing symptoms and signs of chronic fatigue syndrome.

Depression

The breakdown in BBB is often observed in patients with serious psychiatric illnesses, such as schizophrenia and depression.

Causes of Leaky Brain Syndrome

If you are suffering from leaky gut, you are more prone to leaky brain syndrome. Things such as gluten and other known food allergies that damage the villi of the small intestine may eventually damage the blood brain barrier, too. Drug and alcohol abuse also poses risks to BBB permeability.

Infections, environmental toxins, and stress also take their toll on the blood brain barrier. There is a substance in the body known as Zonulin that determines the brain and the gut's permeability. Studies revealed that consuming gluten tend to increase Zonulin levels within the body, resulting in elevated permeability on both barriers. This is also common for individuals with gluten s

ensitivities to develop both leaky brain and leaky gut.

In order to effectively treat leaky brain, it is important that any issues concerning the gut are addressed due to the connection between the brain and the gut. Gluten must be eliminated from your diet since this increases the permeability of tight junctions, resulting in a broken down BBB. Food sensitivities are often linked to the inflammation.

Many individuals suffer from leaky brain syndrome. If you are at risk for developing this, you need to protect your brain. You should embrace a healthy lifestyle and engage in activities that promote ideal mental health. If you have been diagnosed with leaky brain syndrome, however, there are many effective treatments today that you can consider.

How to Combat Anxiety

Living with anxiety is a serious issue for many people. Millions of people who suffer from it are constantly searching for a way to escape it. Learning to control anxiety is a long process that cannot be learned overnight. However, there are myriad ways to cope with and combat anxiety, and many of them are natural:

Elevate Mood and Exercises

Exercises serve as one of the best ways to combat anxiety. To some, it may initially seem arduous and tiresome, but for so many people suffering from anxiety, it quickly becomes essential. When are physically active, your body releases endorphins that are responsible for new brain cell growth and stimulation needed to focus. It also helps promotes higher self-esteem.

Studies show that exercise can help enhance people's moods from mild to moderate, which is also necessary for combating anxiety. Exercise is often considered a healthier alternative than taking medications to treat anxiety because, if performed correctly, it has virtually no downside.

Proper Mindset

Another way help combat anxiety is to nurture the proper mindset by focusing on the right perspective and mindfulness.

Many people suffering from anxiety view their life as a game, and not a fun one. However, they are looking at the wrong things. Many things that happen in life can be viewed as positive things. Just because you experience negative things doesn’t mean your life is negative, or that you should give up. You need to view those negative things as essential opportunities for you to succeed in the future.

Adopting a positive mindset offers a huge array benefits in your life. It prevents your body from reacting to those negative things happening in your life. It also gives you a chance to live happier and more satisfied with the things that you already have, even the simplest things.

These are just two of the most significant and effective ways to combat anxiety. There are many more approaches that range from changes in eating habits and emotional behaviors to being more selective about your social circle. Improve your awareness of yourself. Take small steps. Pay attention to what makes you anxious and learn how to deal with those situations little by little until you begin to feel in control of your anxiety.

Type 2 Diabetes is a chronic condition where the body’s ability to produce or respond to insulin, ( a hormone released by the pancreas) is not working properly.

People with type 2 have a higher risk of developing other conditions impairing circulation, and nerve function. Ultimately this can result in cardiovascular conditions as well as damage to kidneys and eyes through nerve damage.

As we age our risk increases but it can affect any age. Genetics can play a role but more importantly lifestyle is implicated. Lack of exercise, poor nutrition, stress, smoking and more can increase risk of developing.

Prevention is the best course to take and by consuming fresh vegetables, high fibre, good fats like extra virgin olive oil and decreasing highly refined foods you may help prevent the risk of developing the condition.

Some tips that may help lower you risk and help to manage the blood sugar regulation.

Start with the diet by eating healthy fats, protein and fibre to balance blood sugar. Include high protein foods like eggs, wild- caught salmon, sardines etc., high fibre foods figs, fresh vegetables, seeds, nuts and healthy fats like olive oil and avocadoes. Choose grass-fed meats as they contain higher levels of Omega-3 (which is found to be low in Western Diet). Pumpkin seeds are especially good to include as they are high in zinc as well as fibre. Fibre is key to elimination and detoxification which can be key to stabilising healthy blood sugar levels.

Broccoli is a great vegetable to include because of the levels of chromium a mineral that has been shown to play a role in insulin signalling pathways therefore it can help to balance blood sugar levels plus it has good levels of fibre. Magnesium is another mineral involved in over 300 cellular pathways in our body so a very important mineral, include leafy greens especially spinach and chard known to be high in magnesium.

Sugary foods and refined carbohydrates play a role in unstable blood sugar levels. When including small amounts of carbohydrate, try to eat alongside the healthy fat, protein and fibre to balance out the blood sugar. Ideally avoid all refined sugar as it spikes blood glucose rapidly, especially soft drinks (including diet) but lesser known is fruit juice as it can also cause blood glucose to sharply rise. If you must sweeten anything a small amount of raw honey is the best option but if you are already having issues with stabilising blood glucose avoidance is best. Try adding cinnamon to foods as it has been shown to help with balancing blood glucose.

Grains can become an issue and if you are already diabetic or insulin resistance, try avoiding until you stabilse and then only consume minimal amounts. Grains especially gluten containing can cause inflammation in the gut as well as affecting our hormones such as cortisol and leptin. Sprouted grains are the best alternative when consuming.

If you want to know anymore you can contact me here

Its no secret that gut issues are becoming more prevalent. You only need to look at menus in the cafes and restaurants and you will see catering for all sorts of gut conditions. There are gluten, dairy, and nut free, low carb, high protein, in fact the range of retail gluten free products has increased incredibly in recent years. And even though you might think it looks like a trendy, healthy way of eating, if you suffer from an issue with your gut you know all too well its far from sexy!

But behind the gluten free muesli, cauliflower rice and turmeric smoothies is a gut gurgling just waiting to let out a fart hopefully you are alone, always planning where each bathroom is every time you leave the house, being asked if you’re expecting a baby as you watch your belly expand. It is an exhausting life and unfortunately is becoming more common in this modern world.

Although there are differing reasons for an individual’s gut issues there are some practical tips that may help you to settle that gut and hopefully make it a happier belly.

Many people have been on a merry go round seeking help from their doctors and have experienced many opinions only to still be facing those sometimes-debilitating symptoms.

Did you know that your gut extends far beyond your stomach? In fact it is approximately 8.5 metres long if stretched out. It starts at the mouth and finishes at the anus. Digestion actually begins in the mouth with salivary enzymes breaking down carbohydrates and from there foods become broken down and nutrients absorbed in the small intestine. This also houses (or should be) your beneficial bacteria which are involved in the process of breaking down the foods and also maintaining your immune system. Unfortunately, the lining of the gut is a lot less dense than our skin and if it becomes compromised can allow small particles of foreign particles from undigested foods, toxins and bacteria etc. into the bloodstream. This is called intestinal hyperpermeability or Leaky Gut. When this happens, it is like opening the door to the bloodstream letting these foreign elements to flow into it. This begins the cascade of inflammation which ultimately leads to many different disease conditions. These can be intestinal and extra-intestinal, auto-immune, inflammatory and neoplastic diseases. It is imperative to re-establish the intestinal barrier function to help reduce the symptoms of these conditions.

So how do you know if you have a leaky GUT?

Some typical symptoms include cramping, bloating, nausea &/or vomiting, constipation &/or diarrhoea. Of course, these are localised symptoms but what about the more discreet signs you might be experiencing? According to Belinda Reynolds (Bioceuticals Education Manager) you may also experience a fogginess in the head after eating, sluggishness, fatigue, skin rashes, joint pain and even hormonal imbalances.

There are disease conditions also associated with Gut issues like food sensitivities, Irritable bowel disease, irritable bowel syndrome, autoimmune disease, thyroid dysfunction, mal-absorption of nutrients, inflamed skin conditions, autism and mood issues to plus more.

References:

Fasano A. Zonulin and its regulation of intestinal barrier function: the biological door to inflammation, autoimmunity, and cancer. Physiol Rev. 2011 Jan;91(1):151-75.

NHS. Leaky gut syndrome. Internet. Available at: http://www.nhs.uk/conditions/leaky-gut-syndrome/Pages/Introduction.aspx.

Hollande D.Intestinalpermeability,leakygut,andintestinaldisorders.Curr.Gastroenterol Rep.1999Oct;1(5):410-6

Photo credit: wix.com

The information included in this blog is not intended to diagnose or treat. Always seek advice from your healthcare practitioner

There is no doubt that the obesity rate in this country is on the rise and reaching epidemic levels. Unfortunately as these levels rise so does the rate of chronic diseases like Diabetes type 2, cardiovascular disease, hormone imbalance, cancer even musculoskeletal disorders to name a few. There are so many diet programs to choose from but how do you know what one will work for you or if any will? You see the thing is the so called diets will not work to reduce weight loss especially when we have a toxic system. Before embarking on a weight loss journey we need to prepare our bodies elimination channels. By this I mean we need to get the liver and bowels moving properly to scoop up the toxins that are stored in our system. You may be wondering how we do this. There is research to show there are links between environmental toxins and diseases of the nervous system, fatigue, muscle weakness and even cancers. There are certain chemicals in our environment causing alterations to metabolic processes and influencing our bodies to a continued weight gain without being able to shift it. On a daily basis there are chemicals and toxins we come across and our body is constantly trying to shift them. The most common way we encounter these is through oral consumption. There are many types of toxins including pesticides, drugs, industrial compounds, food additives and heavy metals. We may not even know that the beautiful fresh food we consume has had additives along the way to make it look more palatable or prolong its life. This is not always the case but we need to be more vigilant in what we choose to consume. Because these substances are lipid soluble it means they are attracted to our cell membranes where if left can be transported within our cells where they begin to wreak havoc. And as these are lipid soluble it means they can be easily transported and stored in the fat tissue as well as cross our blood brain barrier where they can cause damage to the neurological system. If the liver is not detoxing properly this is where our issues begin. Basically we need all systems flowing properly to clear these toxic substances out. What do I do you ask. Well the first step is to decrease exposure. This will give the liver and gut a break in processing the new toxins and will then be focussed on removing the stored toxins. We can do this in a simple way by starting with our foods. Including more organic foods, washing our vegetables and fruits, including grass fed organic meats and fish. This way we reduce our exposure to pesticides and food additives, Around the home we can exchange our cleaning products for natural alternatives, and even our personal products we wash ourselves in can be exchanged for a natural alternative inexpensively. Lastly filtering the water, we drink to reduce the chemicals included in our tap water will all go towards a cleaner life.

Fiona Chapman is a Naturopath receiving her bachelor degree in Health Science at Endeavour College, Adelaide. She strives to work with clients developing individual treatments to help the body return to balance with a keen interest in improving health holistically through environment and lifestyle improvements.

Liska DJ, Rountree R. The role of detoxification in the prevention of chronic degenerative diseases: a summary. Adv Nutr Publications. 2002. http://www.optinutri.net/detox_article.html.

Jandacek RJ, Tso P. Factors affecting storage and excretion of toxic lipophilic xenobiotics. Lipids. 2001;36(12):1289-1305.

Clinical approaches to gastrointestinal imbalances. In: Jones DS, ed. Textbook of Functional Medicine; 2005. Chapter 28 http://www.functionalmedicine.org/content_management/files/TOM%20-%20Chapter%2013%20- %20Stress.pdf.

You don’t often read winter and salad together, but I’ll tell you this is the secret to staying happy and nourished all winter long. Raw vegetables are rich in enzymes and vitamins that are easy to absorb and make digestion a breeze.

Sticking to seasonal vegetables for your winter salads is challenging, but not impossible. Both beetroots and kale are hearty winter vegetables that retain their tastiness and nutritional worth even through the harsh winter months. Pair with that some healthy fats from avocado and vitamin C from fresh lemons and you’ve got yourself a salad fit for a queen in the middle of June!

Here’s my absolute favourite winter salad recipe.

Chopped Red Beetroot Salad

Serves 2

1 to 2 large beetroots, steamed (OR use BPA FREE canned beetroots in water)

1 bunch of kale, chopped

handful of fresh basil leaves (OR 1 teaspoon dried basil)

1 avocado, chopped

1 lemon, juiced

1 tablespoon extra virgin olive oil

sea salt and black pepper to taste

¼ cup pumpkin seeds

If using raw beetroots, place a large pot with an inch of water on the stove over high heat. Place a metal steam basket inside. Chop the beetroots into quarters and place in the steam basket. Cover and steam the beetroots for about 10 to 12 minutes until they can be easily pricked with a fork. Remove from heat and serve on top of the salad.

Add the kale, basil, avocado, lemon juice, olive oil, sea salt and black pepper to a large bowl. Use clean hands to massage the kale until all the ingredients are well mixed and the kale is wilted. Top with pumpkin seeds and beets.

Want even more great tips to help you lose weight, improve your digestion and increase your energy?

Check out my new Winter Detox program details here http://bit.ly/THAWinterDetox

Or join me on my Facebook page https://www.facebook.com/theholisticapothecary.com.au/

https://www.facebook.com/groups/263561157454014/

where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Fiona

Fiona

You may not realise but winter is the perfect time for a cleanse.

Cleansing requires a lot of motivation in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification. In order to make sure that your desire to achieve your goal and your motivation to cleanse you should follow the steps mentioned below in order to overcome all the challenges that you might face: Many women tend to complain that if they shop with an empty stomach they tend to eat a lot more than they actually need. Hence people who are planning to cleanse their body through the process of detoxification should buy all their groceries and other household items before they start off with their cleansing journey. Every individual should come up with a schedule that highlights all the major events that are coming up. This will ensure that your process of cleansing and detoxification does not overlap or clash with the dates when you have a family gathering or event to attend. In order to accomplish any goal, it is very important to have a clear set of guidelines that you should follow. It is better to plan out your guidelines and follow them rigorously. Always keep them in front of you so that you are reminded of them again and again. It will help you remain focused and determined to cleanse your body with ease. Many people believe that they tend to follow their diet charts and plans if they have a company that also wants to follow the same steps. Hence it is better to find out friends from within your social circle who actively take part in such activities. It will not only give you company but see them doing the same activity would make sure feel motivated. Motivated partners or motivated groups or social circles ensure that you stay motivated as well. All the vegetables and fruits that you love should be incorporated in your diet as the will help you get rid of the idea that you are not eating all the other food items that you love. It is a psychological fact that if your taste buds taste the item that you love, it sends a very positive signal and message to your brain. If you are visiting your friends and family members during your cleanse journey or even before you start it, it is better to share your plans with them. They will point out all the positive aspects linked with cleansing hence you will feel more motivated to achieve your goal. It will also ensure that you are not forced by your family or friends to eat something that goes against your diet chart or cleansing schedule. They will make sure that they respect your decision and help you achieve what you want to achieve. Once you are on the road to success, make sure that you pen down all your memories and parts linked to the cleansing journey. It will help you relive all the moments again in future when you want to. Moreover, in future, if you plan to start the cleansing journey again it will help you to stay motivated and complete your struggle. The memories can also be shared with friends and family members, as you would be inspirational sources for them to start and achieve something out of the cleansing of their body. People tend to believe individuals who talk about results rather than other aspects that are not backed up by proofs.We have our amazing Cleanse and Clear Program all done for you starting in a few weeks so if you want to be in for the early bird special (that's the exciting bit!) It's as easy as registering your name and we will send you the details. All you have to do is Click here and send your name and email and we will send you the details by return email. We are so excited about this program as we love hearing the your amazing results! This is an online program with the bonus of our support and encouragement the whole way through. Like us on Facebook and you will be kept up to date and will be given special access to our Private Cleanse, Clear and Reboot Facebook group. Let the revolution begin!

Do you love to get in the kitchen and cook up a storm on the weekend?

I love to be in the kitchen with friends or family sitting and chatting at the kitchen bench. I find that this is one of my most rewarding and fun times. Looking for a new recipe (I’m a cookbook addict!) and searching the pages for a good-looking picture that stands out always gets me excited to get out those utensils. I had a neighbour many years ago that inspired me to take on any recipe out of a book and just go for it. This has stuck with me over the many years and I now use recipes as a guide and adjust where I can. I love that you can basically start with a bunch of stuff and before you know it you have created a masterpiece! Of course there are some tips to make this all happen and keep the enjoyment alive.

Having a good work space is imperative. Remove the clutter! Once you have to get the ingredients out and spread them across the bench there will be no room left for those unopened letters, keys or sunglasses that are taking up valuable space. It maybe that you need to keep some of the clutter in the kitchen and if you do that's fine too, simply keep it organised. It will make the experience more pleasant!

In the pantry I always keep a few unusual ingredients that I have found at the market like unusual spices, rubs for meats, different flours etc. I am very lucky that there are so many great kitchen shops in close proximity. Dried beans and legumes are on hand, and once a month I soak and then cook them for storing in the freezer. That way when unexpected guests pop over I can grab a bag of chickpeas out and whip up a hummus dip with fresh vegetable crudites. Not many ingredients needed and super quick and easy! I also love to keep a variety of vinegars and oils,so every salad dressing can be unique. What are your favourite ingredients to keep on hand?

Fresh herbs are easy to grow and you don’t need much space and let’s face it, fresh basil with cherry tomatoes is a winner. There are so many ways to grow plants these days be it a wall garden or hanging pots for small spaces, you can plant cherry tomatoes in a hanging pot and let them cascade over. Parsley and chives are super easy, mint of different varieties, the choice is yours and you are only limited to your imagination! If you cannot grow your own buy them fresh and keep them in a glass of water near the sink, trim as needed!

Utensils are an important addition, and you have to feel comfortable using them. So invest wisely. Keep knives sharp as this will make a huge difference in time saving. I like to put any of my plastic boards in the dishwasher to kill the bacteria that can accumulate on them, and wooden boards are great if you keep them well oiled. A good olive oil works well. I have an array of different sizes. Wooden boards are also a great way to serve finger foods, cheese etc. Just make sure if the plastic is getting a bit rough that you toss them as this can harbour bacteria.

Using fresh seasonal produce is not only healthy it is also rewarding, as the flavours are more intense. Have you ever had a tomato in winter compared to those that you get in the middle of the warm summer? You can definitely tell the difference!

One of my favourite dishes on the menu are the ones that I call “interactive meals”. This is where we prep the meal and then bring the elements to the table so everyone can assemble their own. It is a fabulous way to enjoy and chat and make any occasion special. The options are endless but some of our favourites are Mexican fiesta (tacos etc.), cold rolls or nori anything that you can chop and assemble really.

And last but not least you need to enjoy, so before starting to get that recipe underway, take a deep breath and go for it. Taking the time to smell, look, feel the textures and taste test to enhance the experience. Oh and don’t forget to fill the sink with some warm soapy water before you begin, making cleaning up as you go a breeze. Now off to the markets! Enjoy

Do you always get the dreaded cold or flu? Do you feel your immune system is fighting the battle but not winning? Are you just sick of being sick? Sneezing, coughing, runny nose and sore throats? Missed days of work or school?

The cooler months seem to bring about a plethora of bugs and viruses. These viruses that cause the common cold and influenza strains can be spread easily by just breathing and eating contaminated foods. We huddle closer to each other as we try to keep ourselves warm and this can make ‘catching’ the bugs much easier. The good news is that we are constantly being exposed to these pathogens and for the most part our bodies are equipped with an immune system ready to wage war on the invaders. Unfortunately, there are the times when we are more vulnerable and in need of support. Some of us seem to catch a cold or flu virus every year no matter how hard we try and avoid it. Luckily there are some steps that we can take to try and minimize the effects and even try and prevent ending up with one.

There are few steps that can help to minimize this and your health practitioner can help you with that. But we believe prevention is better than cure (and even better than having the disease at all). So I suggest a few steps to take now to help you prevent ending up in bed.

1. Exercise and fresh air. A nice brisk walk for 20-30 minutes 4-5 times a week will help to make you feel great and don’t forget to keep warm when you have finished. Metabolism will speed up to help you keep body warmth which is an added bonus if you’re looking to avoid those extra winter kilos.

2. We know now stress can have an impact on our immune function so remembering to have ‘time out’ to enjoy yourself. Why not take a yoga class or learn meditation to reduce stress?

3. Good nutrition. This is very important as we need our vitamins and minerals to keep our immune system buzzing along. Where possible always choose organic, pesticide free and seasonal. Eating with the season ensures our bodies are getting the nutrients we need for the time of year. Our bodies enjoy cooked nourishing foods to keep healthy in winter. Soups and stews are easy to make and full of nutrition. Grass fed beef, lamb, chickens etc. are great base for your stocks. They also have some amazing amino acids which can help with neurotransmitter synthesis, keeping us happy. Remember to eat colourful vegetables and fruits as these contain high amounts of antioxidants and essential nutrients.

4. Hygiene. It is important to reduce the risk of spread of virus and infections. Cover your mouth when sneezing or coughing, generally if you use the inside of you elbow then you reduce the risk of spreading with your hands also. Wash your hands well with warm water and a natural soap to further reduce the spread of infection.

However, even though you might have taken all the steps to be prepared we know that sometimes we still fall victim to winter illness. This is where your natural health practitioner can devise an individualized plan just for you. There are some proven supplements and remedies that can also reduce the severity and duration. So why not start today and speak to us about strategies to support a healthy immune system.

Brrrrr!!

Winter is almost upon us. How many days did you miss from work or school last year? Wouldnt you rather be out enjoying life not feeling ill in bed? By taking a few steps and building your immune system you will have a better chance at beating the dreaded colds and flu. Book now to avoid dissapointment

Description

Our Winter Survival Pack consists of:

15-20 minute consultTip Sheet: Ways to boost your immunity for the coming seasonA herbal mixImmune SupplementHomeopathic immune stimulantDetox tea

I look forward to meeting with you and helping to boost your immunity so you can get on and enjoy life this chilly season.

The first 5 bookings will also receive a detox bath salt valued at $10

Well it seems winter is approaching. It is a time where nourishing comfort food hits the spot. This where a nourishing stock can be really beneficial as the minerals that are contained in the bones and cartilage etc. are drawn out and are easy to assimilate for use in the body. By adding a small amount of apple cider vinegar or an acidic wine it will help the minerals to come out especially calcium, magnesium and potassium. Then by adding vegetables you will gain the benefit of their electrolytes as well. It is such a healing start to any meal. A physician by the name of Dr Francis Pottenger wrote about the benefits of gelatin in broth suggesting that the gelatin is hydrophillic (meaning it attracts liquid) and these hydrophillic colloids aid our digestion. Gelatin (although not a complete protein itself) acts as a protein sparer allowing our body to utilize the complete proteins that are otherwise consumed.This makes a gelatin rich stock or broth a great addition to a diet where someone is unable to have large amounts of meat in their diet. Now we all know when you are feeling low or coming down with a cold chicken soup can be just the tonic to pick us up. Of course by adding the vegetables as well increases the nutrients.

When you're making up a batch it always a great idea (if you have freezer space) to increase the amount so you have plenty ready to go when needed. You can use it to make yummy soups, gravies , delicious stews and casseroles, etc. I even use a bit of stock for a light alternative when starting a stir-fry that way I am not adding oil and you get the flavour boost. The scope is endless what stock you want make beef, lamb, poultry or try using fish for a change. Just use a non-oily type and add the heads and carcasses (about 4). If you want a recipe for fish stock drop me an emailand I can send it to you. Apparently a traditional belief is that fish head broth contributes to virility!

The magic of making the stock yourself apart from the wonderful benefits is the amazing flavour you find in each of the different bases you can use.

Here is a basic recipe for chicken stock.

1 whole organic chicken cut into pieces (or equivalent bones and meat)

4 litres of filtered water

large onion chopped coarsely

3 celery ribs chopped

2-3 carrots diced coarsely

i bunch of parsley

2 tbsp Apple cider vinegar

If you have a slow cooker you can use this otherwise a large stainless stock pot.(Just remember a slow cooker will take about 4-6 hours)

Add all the ingredients and let stand for 30 minutes, this allows the minerals to be drawn out of the bones. Turn on heat and bring to boil, remove the scum from the surface and turn to simmer. Simmer for about 2-3 hours (you will then be able to pick the meat from the bones to add to a soup or use in a salad). About ten minutes before you turn off the heat add the parsley to add the some more nourishing minerals. If you cook for longer the flavour will become more intense and we would now call it a broth.

*If you have histamine issues I would stick with stock (less cooking time).

Tips to stay health on your next holiday

Lets face it you’ve earned a holiday but how do you make sure that you stay healthy and enjoy it?

It’s a time to explore, relax and rejuvenate. A time for travelers to experience the sights, sounds and culture of the destination without the normal everyday stresses of everyday life. It is a unique opportunity to indulge in wonderful local drinks and cuisines. Unfortunately, sometimes this can cause worry as you think about balancing a healthy lifestyle with all that fun.

There are some tips to help with finding the right balance making your holiday guilt-free. Healthy habits can be incorporated into your holiday whether you are in a busy city or a remote village location.

Staying active

A good start is to use the best transport available to you, it’s free, you don’t have to wait in a line and it always there. Yes, that right I like to call it “the foot falcons”, of course walking. This is a great way to really take in the sights and there are many places that have locally guided walking tours. Try to take stairs instead of the elevator whenever possible. Get

outdoors as much as you can not only will it increase your mood but will also make you want to be more active. Most hotels have a gym being a great way to stay active if you are going to be relaxing by the pool all day.

Eating choices

Getting there on a plane may only offer you salty, starchy foods making you feel sluggish by the time you get to your destination. Airlines have restrictions on what is allowable to take on board (gels and fluids) but with a little bit of forward planning you can take a long your own healthy choices. Generally solid foods like bananas, apples, trail mix, nuts carrots, celery etc. can be taken. I try and make a salad with protein to take, plus some nuts, celery, carrot sticks and hummus dip, this will ensure you won’t end up feeling dehydrated and lethargic once you arrive. Drinking water and herbal tea will also help keep you well hydrated, and remember coffee and alcohol can dehydrate so try and keep these to minimum. Of course check with your airline regulations on allowable items.

Part of experiencing the local culture is through food. Make sure you are choosing healthy options and when you are out for the day look to take snacks that will satisfy you so you won’t be tempted to grab an unhealthy option. Some accommodation will supply you with a morning fruit basket which is a great way to start the day and the leftover fruit can be taken with you on your travels. Staying hydrated is also important so find water that you can take along on your daily travels. Be aware that in some countries water can be contaminated so don’t fill water bottles from the tap and make sure the bottled water is sealed before opening it.

Natural remedies

Now you are on holidays the last thing you want is to fall sick. Sometimes this is hard to avoid despite our best efforts. Here a few items that can be helpful when travelling.

Ginger is an amazing herb as it has been shown to have anti-inflammatory, anti-bacterial and anti-fungal properties. It also has been used for nausea, upset tummy and congestion. Try and find some ginger chews and when you get to your destination by some fresh and use as a tea in the morning.

Probiotics can help maintain healthy gut flora to keep your digestive system working and support your immune system. Check with your pharmacist or health practitioner for the best brands to take.

Echinacea is an immune-boosting herb. Before you travel taking Echinacea may help boost your immune system and continue taking while you are away. It can be taken in a liquid form (tincture) or as a tablet. When travelling a tablet form is probably the easier option. But if you do fall ill don’t stop taking it as it has been shown to lessen the duration of colds and flu.

Garlic is a useful herb to take before and during travel also. It is anti-bacterial, anti-parasitic, anti-fungal and antioxidant. Again this can be in a liquid form or tablet.

These are only a few of the natural remedies that can be beneficial when travelling. It is always a good idea to get some professional advice before embarking on your adventure.

Remember you are on holidays so try and switch off from work, this your chance to relax and rejuvenate. Try to go away when it is quiet at work otherwise you might spend the whole time worrying about what is going on back home. Getting a way and switching off is a great way to promote creativity and help us to think about new ways to get things done in our lives, be it personally, professionally or both. Enjoy!

If you are going to travel and want some more information you can contact me at fiona@yournat.com.au

Fiona has a Bachelor degree in Health Science (Naturopathy)

Information is not intended to diagnose or treat. Please consult with your health care practitioner before undertaking any advice enclosed within.

Our bodies are designed to naturally detoxify our cells and organs. There is constant activity going on within our bodies as we go about our daily lives. Unfortunately, there is many toxic substances in our environment and diet making our system overloaded. This is when it might be time to engage in a program to give a gentle nudge to support our bodies rid the toxins we have accumulated. Think of it like an internal cleansing just like we brush our teeth or wash our hair.

Some of the substances that can build up are alcohol, drugs and medications, preservatives and additives, pesticides, micro-organisms, heavy metals to name a few.

Let me explain a bit further on the basic process that we undergo when our body is naturally detoxing. As you may know our liver is the main organ to detoxification in our system and there are two phases in which this happens. In Phase 1 lipid soluble substances are converted into intermediate substances via enzymes called cytochrome P450. Sometimes this process may make the substance more toxic or reactive than they were before, therefore phase 2 will need more support. This is where the substances are then changed into water soluble elements with the support of amino acids making it easier to excrete them through the stool, sweat and urine (& to a lesser extent the lungs). These elimination channels also need support to encourage detoxification. There are nutrients involved in this process and if they are not being properly utilised by the appropriate organs a toxic build up can occur.

Now there are some simple things we can do to ease the burden on our body by avoiding some of the substances I mentioned before but sometimes we need more support and this is where your healthcare practitioner can help. By eating organic foods to avoid chemicals, drinking filtered water (and at least 2- litres/day), reduce or eliminate alcohol intake, reduce or quit smoking will be beneficial. And a really great way to support the body is to embark on a detoxification program with your health professional. A program is designed to support your organs of elimination so that these toxins present can be metabolised and excreted efficiently. An effective program can yield benefits to how you ultimately feel energised and revitalised. The Holistic Apothecary offers 6-week detoxifications programs.

Fiona has a Bachelor degree in Health Science (Naturopathy)

Information is not intended to diagnose or treat. Please consult with your health care practitioner before undertaking any advice enclosed within.

Well summer has come and now is gone and we are now heading into autumn. Of course it is a really gorgeous time of the year with the leaves changing colour, the is weather starting to cool down and its a perfect time to catch up on the reading you didint get to do in summer because you were enjoying the sun. Unfortunately, it is also the time when we see viruses start to develop. How prepared is your body to fight off those nasty little bugs? The common cold also known as acute rhinitis, is as its suggests a common condition affecting the upper respiratory tract. There are many strains of virus that contribute to it and they are constantly undergoing mutation. Of course when our mucous membranes become inflamed they also become vulnerable to attack by bacteria causing secondary infections. Some of these secondary conditions are more serious than the common cold like bronchitis, sinusitis, ear infections etc. Because colds are viral they are not destroyed by antibiotics therefore we need to look at different treatment plans.

Staying healthy is the best way to avoid or shorten the duration of a cold. Naturopathy (more specifically phytotherapy) offers treatments that focus on prevention and treatment. A naturopathic treatment focuses an individual’s unique needs utilising herbal medicine, immune support, lifestyle and diet making a truly tailored program. It may be that there is an acute case where treatment will focus directly on the now but more often than not we see chronic cases of recurrent colds thereby needing to use tonics to build the immune system.

A few tips to survive a cold:

Don’t suppress the body’s natural defence system. Mucous is a normal response to rid the body of the virus. Steam inhalations can work well here (add some eucalyptus in the water but don’t burn yourself!).A bit of cloth or cotton wool soaked in peppermint oil placed near your bed to help the sinuses clear while you are sleeping (Don’t put it where your face will touch, it can burn)Including garlic, onions, cayenne and watercress may reduce the severity or may even preventReduce wheat and dairy as these are mucous forming.Keep hydrated with plenty of fresh filtered water (2-3 litres a day)

Decoct all ingredients for 15 minutes in a litre of water (preferably filtered) to release the oils and volatile organic compounds. Strain and drink a cupful hot every 2 hours. You can add raw honey just before serving if you prefer it a little sweeter but always make sure your honey is not overheated as this will destroy the important enzymes. (this is why raw honey has health benefits that the processed honey does not!) (Acknowledgement: David Hoffman, Medical Herbalism)

Autumn is a great time to see a naturopath to build your immunity and give your body its best fighting chance to stay well this winter. Come in and see us and we can build a program together that may help you avoid those winter blues.

Fiona Is a naturopath at The Holistic Apothecary, South Yarra Melbourne, VICTORIA

Images by Wix.

Are you finding it hard to lose those stubborn kilos no matter what you do? You exercise, eat healthy and still nothing changes in fact you seem to be gaining kilos not reducing them. You feel that you're losing the battle and have given up hope. Well maybe you have been looking in the wrong direction. Weight loss resistance can be caused by hormonal imbalance. This alone can make the challenge all the more difficult if you don’t find out the cause. Booking into see your health practitioner to discuss and get tested for hormonal imbalance is recommended to rule out any other causes.

There are three main hormones that can be the offenders when unable to shift those kilos.

Cortisol:

Cortisol is your stress hormone and let’s face it in this day and age there seems to be so many causes of stress. Physical, emotional and environmental are three main reasons that our bodies become 'stressed'. Belly fat is stored and often linked to an over stressed system. Depression, anxiety and food cravings (salt and sugar especially) contribute to this issue also.

Naturopaths can use Herbs and Nutritional Medicine to support an overstressed system but in the meantime there are a few ways you can start to reset this hormone.

Try reducing stimulating substances like caffeine and alcohol. Wean coffee over a few days to reduce the withdrawal effect as much as possible. Try drinking herbal teas like chamomile or passionflower to gently reduce your stress. Practice mindfulness like meditation just start with 15 minutes a day. Breathing is a great way to do this. Take a gentle yoga class, or go for an easy walk taking in the views all the time checking in with your breath making it slow and steady.

Insulin:

Blood sugar control is becoming an ever increasing problem in the modern world. Unfortunately, a lot of the "foods" that are eaten have very little nutrition and fibre but both are important in the process of blood sugar stabilization. Try to find foods that are fresh and leave those cardboard boxes on the supermarket shelves. A good guide is when shopping at the supermarket shop from the perimeter of the store. This where you find fruit and vegetables, meats and fresher foods. Again your Naturopath will use herbs and Nutritional Medicine as well give you some lifestyle changes to help you stabilize your blood sugars.

Oestrogen:

Both women and men have oestrogen although men have much lower levels. When oestrogen becomes overloaded in the body it can make stabilizing your weight levels difficult. The liver becomes burdened with the excess oestrogen and can become sluggish. Fat cells also hold on to the excess oestrogen. One way you can help yourself is to include high fibre foods such as vegetables and fruit which help to eliminate the excess hormone from your system. When increasing fibre in your diet it is advisable to slowly increase to reduce the risk of irritating the GIT, bloating and gas.

If you believe your hormones are 'out of whack' why not book in and get tested so we can start to shift those stubborn kilos that "love you more than you love them"! My mission is to support you through a gentle and compassionate treatment to encourage you to get back on the track to vitality and health.

fiona@yournat.com.au

www.theholisticapothecary.com.au

Photo credit: wix.com

The information included in this blog is not intended to diagnose or treat. Always seek advice from your healthcare practitioner

It has long been the backbone of naturopathic belief that a toxic load is at the core of many diseases. Naturopathic practitioners use methods such as herbal medicine, skin brushing, nutritional supplementation and dietary guidance with cleansing foods to support the body back to health. If you are feeling that you are not performing at your optimum, it might be time to seek some guidance from your Naturopath.

It is no surprise the world is becoming more toxic than ever before. We are exposed to industrial chemicals, heavy metals, pesticides and radioactive elements to name a few. These can take a toll on our systems demonstrating detrimental effects that can present as disease. Some examples can be hormonal dysfunction, not just reproductive hormones but adrenal and thyroid as well. We are breathing and ingesting toxins every day. Toxins can accumulate in different organs and tissues of the body especially lipid (fat) deposits. These unfortunately store and build through our natural life as the body alone has minimal ways to rid these from the fat tissue. It is therefore feasible that these may contribute to a range of common disorders including some of the common cancers which originate in fatty tissue, neurological disorders, autoimmune conditions etc.. There are several methods in which a practitioner can measure toxic load (hair,urine etc.) and then be able to develop a 'detox' plan to help rid the body of the stubborn build up.

Teas and infusions may be beneficial in a maintenance or prevention programme and are easily made at home. Detox waters are another way that may benefit and are an ideal alternative to the sugary drinks and yes even those ‘diet’ drinks all of which are toxic to the system.

Some signs of a toxic overload can include:

Headachesconstipation/diarrhoeabloating/tummy fattired/fatigueskin issuescravingsnauseamood swingsbad breath

Detoxing can help support the liver with ridding the body of the toxins, increase energy, aid weight loss/gain, stimulate skin health and enhance mental alertness. So why not include detox waters into your daily routine. I have put together some simple recipes below.

A few guidelines for you are:

Adding the ingredients to approximately 1 litre of water and leaving 4-5 hours or ideally overnightLemon is great for liver cleansing as is a dash of raw applecider vinegar (if you can handle it)Berries (when in season) have high antioxidant propertiesCucumber has diuretic properties and helps to stimulate the liverWatermelon is low in calories but adds the sweetness you may cravingMint great for digestion and has high antioxidant properties, also antimicrobialGinger is anti-inflammatory and anti-oxidantRosemary can enhance bile flow making it a great detoxifierDandelion leaves increase urine production and have a mild laxative effectAloe vera gel can reduce inflammation, aid digestion, soothe the GITCoriander can be a good detoxifier for heavy metals

Great combinations are:

Lime, mint and 1-2 cups diced watermelonLemon, cucumber and mintRaspberries, blueberries and lemonLemon, ginger and corianderCucumber, cayenne pepper and corianderGreen tea (brewed and cooled), mint and strawberries

Add some ice and chill , perfect for a hot day! I guarantee you will feel more energised and light by swapping your sugary drinks with ‘detox water’. Try some of your own combinations and let me know how you go I would love to hear from you.

As always if you answered 'yes' to several of the above signs of a toxic load please make time to see your Naturopath. After all it has taken time to accumulate and ridding your body too quickly can be risky if not done with the gentle support and guidance your body craves.

Always

Love, laughter and healing

Fi Fi xx

Information is not intended to diagnose or treat. Please consult with your healh care practitioner before undertaking any advice enclosed within.

Goal Setting

It’s the New Year and we all like to set a ‘resolution’ for the year ahead. This year it got me thinking how many times have I set a goal to achieve and how long before it slip back to the old. Personally I like to use the word dream. You see it is possible to turn dreams into reality! Dream is a more romantic word than goal it conjures up images of soft, gentle clouds, cute fluffy bunnies and misty mornings awakening across a velvety green meadow all in its perfect innate timing. Goal on the other hand, for me seems more brutal as I imagine a ball being roughly kicked around a field whilst onlookers scream and yell back and forth with half and full time limits. Not conducive to the ever changing nature of day to day living. No! We need to more flexibility and patience so for now the word dream is for me.

Whatever the word you choose there are some guidelines that to follow to achieve your end result. For some this can be a struggle so here are three things that are needed to set the foundation:

The 3 C’s

ConvictionConsistency (time dedicated to action)Communication (let others know you need their support)

Another important key element is to make sure it is your dream/goal that you want to achieve not somebody else’s. Make sure it is authentic and specific to you, don’t be disheartened when seeing your social media friends achieving their dreams (that’s exactly what they are theirs), remember that you also have importance and are on the road to achieve. Social media can sometimes confuse us as we watch our ‘friends’ travel the world or get promoted etc. but remember this is not your reality and you don’t need to compare it as this will get you lost on your own journey (thats another discussion).

Once you have decided on what it is you want to achieve its time to find out why you chose it. This is important if you want to achieve

For example: what is the reason, what is your ultimate outcome, you know the real principle behind it. Once you have the true purpose behind it you will feel a sense of connection (no matter how big or small). You don’t need to explain, convince or discuss your reasons with anyone because it is yours and you chose this, that is what gives it purpose.

Plan for success: Write down your dream/goal! Then break it down to smaller achievable targets. It could be 7 day plan, 14 day, 28 day 2 month or more by breaking down and following up weekly it will be real. Writing it down is important it makes it genuine when you physically see it. Surround yourself with peeps that will support your idea and help you along the way. We are constantly amazed at how some of our special people will be supportive when you break it down into simple specifics.

Just remember to be consistent and constantly review and update as needed. Pick a specific day each week and go over your plan and adjust accordingly.

YOU'VE GOT THIS!!! I know you have! Luck has no part in the situation it is all down to the planning and following up. So what are you waithing for?