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Calcium – Are you getting Enough?

Calcium is the most abundant mineral in the body and between birth and puberty a child’s bone structure increases 7-fold. About 11% of men and 27% of women aged 60+ have osteoporosis with the lifetime risk of having an osteoporotic fracture after 50 years of age is 42% for women and 26% for men. There are 20,000 hip fractures in Australia every single year. Risk factors for osteoporosis include family history, being female smoking, lack of exercise and depression.
Osteoporosis is a silent disease and the first sign is usually a fracture. Ensuring the right nutrition is vital here. Did you know that:

One cup of coffee takes 40mg of calcium from bones?
Soft drinks are high in phosphorous which binds to calcium making it unavailable for use
Sugar decreases calcium absorption
Salt increase calcium excretion. For each 6grams of salt, 24-40mg of calcium is excreted into the urine
Alcohol inhibits dietary calcium absorption

Alkaline diets, which are rich in fruits, vegetables, pulses and legumes, are associated with good bone health. The role of vitamin D in bone health is critical as it increases bone mineral density. Australia has a widespread vitamin D deficiency and research shows that the lower your vitamin D, the higher your risk for osteoporosis.
What do I need to do?
Every day you need to consume 1200mg calcium and 800 IU of vitamin D. In combination with a calcium rich diet, you need to be doing weight bearing exercise. Choose from the list of calcium rich foods below and eat them on a regular basis.
The values are per 100gr:

Unhulled sesame seeds (think tahini)                                       1160

Parmesan                                                                                           1091

Sardines                                                                                               550

Linseeds                                                                                               271

Parsley                                                                                               […]

By |September 29th, 2013|Children, Health & Wellbeing, Nutrition|0 Comments
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Detox Month – Discover the Top 4 Fads

October on Emma Sutherland is detox month – a perfect opportunity to declutter your life and boost your health and vitality. But with so many conflicting approaches around at the moment – which are the best ways to encourage our body’s natural detoxification. Well I got on the case and went searching for the best at home remedies to kick start your body’s cleansing process.
+ Hot water in lemon – This old nugget o’ wisdom is a brilliant, tried and tested one. Consuming alkaline and sour foods encourages our liver and gallbladder to release stored toxins. Our body can’t metabolize fat when our livers are choc-a-block full of toxins so a simple lemony start to your day can to wonders for your waist line too. Add a hit o’ fresh ginger for bonus detox points.
+ Edible clay – I know. Bear with me. This one SOUNDS bizarre but it’s actually a brilliant way to get your insides squeaky clean. Without getting too ‘sciency’ on you, bentonite clay possesses a negative electrical, which, as we all know, attracts positively charged particles and sucks ‘em right up. Most toxins in the body are positively charged so the clay acts like a ‘sham-wow’ cleaning these nasties buggers out and leaving our insides beautiful and sparkly.
+ Dry body brushing – There are TONNES of articles floating around the internet that discuss the benefits of this simple and enjoyable home remedy. Dry body brushing can improve the appearance of your skin by assisting in the removal of dead skin cells, improving circulation, reducing the appearance of cellulite and stimulating the blood and lymphatic systems and … you guessed it, assisting in natural detoxification.
+ Colonic hydrotherapy – I know I […]

By |September 21st, 2013|Detox, Health & Wellbeing|0 Comments
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How to Make Amazing Jelly Vitamins

Both Sophia and I adore our jelly vitamins as they are the easiest way to get supplements into small children. I load them up with all sorts of therapeutic goodies such as probiotics, zinc, herbs and Kyolic aged garlic extract. Whenever I feel Sophia is starting to fight an infection I make a batch and they really help to prevent her going downhill. I have been known to snack on them too!
Ingredients
1 cup fresh organic apple juice
4 gelatin sheets – organic,  approx. 10gr
Vitamin of choice – kyolic garlic, zinc, probiotics, herbs
Silicone mini muffin tray
Instructions
Cut up gelatin sheets and soak in cold water for 5 minutes. This will allow them to swell. Remove the expanded gelatin from the water and gently squeeze out excess water.
Add apple juice to saucepan and very gently heat to just about luke warm. Add the gelatin and stir continuously until dissolved. The idea is to only heat up the juice enough to melt the gelatin – too much heat will reduce water soluble vitamins such as vitamin C.
Once gelatin is dissolved, take off the heat and set aside for a few minutes. Pour in vitamin of choice and stir well.
Spoon into silicon tray and put in fridge to set. Once completely set, run a hot knife around the edge and pop jelly vitamin out.
Then enjoy and have fun eating them together! Remember that you can use whatever fresh, organic juice you like.

By |September 19th, 2013|Children, Health & Wellbeing, Nutrition, Uncategorized|0 Comments
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My Top 5 Tips for Reducing Exposure to Phthalates

Phthalates are a class of toxic chemicals that are used as softeners or lubricants in products that we use every day and are the most commonly used plasticizers in the world. These chemicals are commonly used with PVC, a known carcinogen, and some other chemicals to make cosmetics and personal care products, medical devices, food and water containers, footwear, solvents, wires and cables, automotive components and children’s toys1,2.
Questions have been raised over the safety of the use of phthalates. Studies have proven that of the 20 types of phthalates commonly used, some are detrimental to our health, with children being more easily affected than adults3.
Babies and young children are at higher risk because of their extensive chewing or sucking on toys. Research was conducted by Australia’s National Industrial Chemicals Notification and Assessment Scheme (NICNAS) into children’s plastic products.  It found that if levels of DEHP, a common phthalate were higher than 1%, there was an  increased risk for reproductive system toxicity in children up to 36 months of age who chew and suck objects on a recurrent basis for more than 40 minutes per day1.
As babies and toddler are still rapidly growing and their nervous system maturing they are at higher risk for the harmful effects of phthalates. Since 2011, Australia has banned children’s toys, childcare articles, eating utensils and plates containing DEHP in excess of 1%.
Di(2-ethylhexyl) phthalate in particular, is listed in Tox Town, the US National Library of Medicine web site, as a substance “reasonably anticipated to be a human carcinogen”.  Male newborn babies who had medical tubes or other plastic devices inserted, especially for feeding, breathing or medication have been found to suffer from adverse effects2. Recently, research has shown that […]

By |September 15th, 2013|Children, Detox, Health & Wellbeing, Sustainable and Green|0 Comments
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Love Your Liver And Improve Your PCOS

Polycystic Ovary Syndrome (PCOS) affects many different areas of a woman’s body and health, not only her ovaries as the name might suggest.
The liver may be one of these other areas. Women with PCOS are more likely to experience what’s known as Nonalcoholic Fatty Liver Disease, also called a ‘Fatty Liver’, and hormonal problems like oestrogen dominance in which the liver plays an important role. Obesity, Type 2 Diabetes and high unhealthy blood fat levels (hyperlipidemia) are often seen together with a fatty liver, and these challenges are also often present in women with PCOS. There may well be a significant link!
A study in The American Journal Of Medicine found “Nonalcoholic fatty liver disease is associated with insulin resistance and hyperinsulinemia even in lean subjects with normal glucose (blood sugar) tolerance. And women with PCOS, whether overweight or slender, are very often insulin resistant.
Let’s take a closer look at what and where the liver is, what it does, and how to boost its health and performance to help you live a longer, healthier, even PCOS-free life.
What your Liver Is, Where It Lives And What It Does?
The liver is the largest internal organ, and weighs (roughly) 1.5kg. It sits just under the right ribcage. It is the most amazing organ, with its powers of regeneration impressive, and important for its role in the body. It has many and varied functions, from producing proteins to detoxifying and protecting your body, to producing digestive chemicals, breaking down hormones like insulin and oestrogen, and storing different substances including glucose, Vitamins A, D, B12, and Iron.
A protein of particular interest in PCOS in called Sex Hormone Binding Globule (SHBG). SHBG is important in binding and inactivating excessive hormones, like the […]

By |September 10th, 2013|Naturopathy, Preconception & Pregnancy, Research|0 Comments
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Blokes Business – Androgen Deficiency

It’s time for me to write about men’s stuff – I must apologize, as I tend to overlook the blokes in my quest to help women! I am seeing more and more men in clinic with undiagnosed androgen deficiency so have a read and then send the link to your male friends!
Androgen deficiency affects about one in 200 men under 60 years of age. Testosterone levels in men are highest between the ages of 20 and 30 years. As men age there is a gradual drop in testosterone levels with a 1% decline per year starting in the late 30’s.
Role of testosterone in men;

Protects against cardiovascular disease
Prevents diabetes and obesity
Maintains healthy reproductive function
Supports bone density
Optimise muscle mass
Improves mood and memory
Reduces anxiety

Most common symptoms of androgen deficiency are:

Mood changes (low mood and irritability)
Poor concentration
Low energy
Reduced muscle strength
Increased body fat
Longer time to recover from exercise
Decreased libido
Difficulty getting and keeping erections
Low semen volume
Hot flushes, sweats

This basic questionnaire can be very useful for men to describe the kind as well as severity of their low testosterone symptoms

Please circle

1. Do you have a decrease in libido (sex drive)?
Yes      No

2. Do you have a lack of energy
Yes      No

3. Do you have a decrease in strength or endurance?
Yes      No

4. Have you lost height?
Yes      No

5. Have you noticed a decreased “enjoyment of life”?
Yes      No

6. Are you sad and/ or grumpy?
Yes      No

7. Are your erections less strong?
Yes      No

8. Have you noticed a recent deterioration in your ability to play sports?
Yes      No

9. Are you falling asleep after dinner?
Yes      No

10. Has there been a recent deterioration in your work performance?
Yes      No

If you answer Yes to number 1 or 7 or if you answer yes to more than 3 questions you may have low testosterone. I […]

By |September 3rd, 2013|Men's Health|0 Comments
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Our top 4 Tips to Eating Out Gluten Free

Just because you’re on a gluten free diet doesn’t mean you can’t eat out anymore. It takes a little extra effort, but it’s not that hard once you get used to it. Here’s some tips to make eating out a breeze.
1. Planning and preparation
Sorry to be the bearer of bad news, but having food allergies does tend to take the spontaneity out of eating (this is the price you pay to stay healthy, right?). Planning ahead is crucial if you don’t want to get caught out. Google your destination. Menus for most good restaurants are online now, so you can look everything up before you go. Can’t find them online? Phone ahead. If you have a serious allergy, you will need to ask them about cross contamination (do they use a separate preparation area, separate cookware, etc?). If they don’t take you seriously, cancel and go somewhere else.
2. Ask to speak to the chef
Gluten free diets are pretty common now – chances are the chef has come across this stuff before and has some workarounds up their sleeve. Or some of them, like celebrity chef Toby Puttock, might have a partner or family member who’s gluten free and already have their head around it. Ask which dishes can be made gluten free. I’ve had a steak sandwich without bread, grilled fish without batter, and I’ve had pizzas made to be both gluten and dairy free. Ask questions – are the rice noodles 100% rice or do they contain wheat? What flour is used to thicken the sauce? Be clear with them about which grains you cannot eat (they might think wheat is the only culprit).
3. Keep it simple to avoid hidden surprises
The more ingredients, […]

By |August 27th, 2013|Health & Wellbeing, Nutrition|0 Comments
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Modern Day Mothers and their Stone Age Babies

I have been studying Infant Sleep Consultancy over the last 3 months and have delved into dozens of parenting books as well as what the research has to say about this confusing topic. As a mother of a 20 month old who never slept through until 14 months, I often wondered what was the “norm” for babies and if what we were doing “was working”.
The recent Paleo push on the diet front got me thinking about Paleo babies – they were wired the same way as our modern babies yet were raised very differently. For thousands of years, babies were carried until they could crawl, shared a family bed, their cries received quick responses and parents had the support of a wider community. Jean Ledlioff discusses this in her enlightening book The Continuum Concept.
That made me think – was I parenting according to my child’s biological needs or was my parenting style revolving around the modern cultural “norm”? Let’s delve into the world of self regulation and hormones for more explanation.
When we are tired it is easy to want your child to fit around your needs, and to a certain extent this needs to happen. But imagine if we had an extended network of family and friends that could fill the gaps when we were too exhausted? As a single mum with family interstate and overseas, it would make an enormous difference to my day-to-day life.
Paleo babies had the very same biological needs as our modern babies – to be touched and reassured frequently. Babies and young children need to learn how to self regulate and they learn this survival skill through the responsive care of their caregivers.
Dr. Allen Schore is one of the […]

By |August 17th, 2013|Children, Infant Sleep|0 Comments
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    How to Prevent Eczema and Boost Respiratory Health in your Child

How to Prevent Eczema and Boost Respiratory Health in your Child

Previous research has shown that when certain strains of probiotics are given to pregnant women from 36 weeks and continued for 3 months after birth, their child’s risk of atopic conditions such as eczema and dermatitis is reduced by a massive 50%.
Research also shows that children born to parents with allergies have a much slower ability to colonize their gastrointestinal system with good bacteria that can support their health. Children born to parents without allergies have higher levels of protective bacteria from birth through until they are one year old.
New research has now been published that followed mothers and children for 6 years and analyzed their health.  The probiotic strain used in the study was Lactobacillus rhamnosus, which is well known for its role in the prevention of eczema.
A double blind randomized placebo controlled trial studied 425 high risk infants who all had a parent with allergic disease. The mums were given supplemental L.rhamnosus from 35 weeks of pregnancy and continued taking it until 6 months post birth. All the babies in the supplemented group were given the same probiotic from birth to 2 years of age.
When the infants turned two, those who had received the probiotic had a dramatic 50% reduction of eczema and this protective effect was still present at the age of 4. These supplemented children also had a lower rate of rhinoconjunctivitis (runny nose) at 4 years of age.
In the latest follow up completed at 6 years of age, the protective effect of L.rhamnosus still remained with a 40% reduction of eczema compared to the control group as well as a 30% lower rate of developing atopic conditions (eczema, hay fever, asthma).
Probiotics support immunity by balancing Th1/Th2 immune responses – […]

By |August 13th, 2013|Children, Preconception & Pregnancy|0 Comments
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Addiction – is it all Bad?

I admit I am an addict. But it simply makes me feel too good to quit!
Addiction: The continued use of a mood altering substance or behaviour despite adverse consequences, or a neurological impairment leading to such behaviours.
Maybe the word “addict” is a bit excessive, but I needed to get your attention. For over 13 years I have LOVED exercising. Sometimes I train with a specific goal in mind, and other times I simply train as it is deeply engrained as one of my personal core values.
The other day in a coffee shop I had a gentleman say to me “There is no point in exercising unless you are training for a specific goal or event, otherwise it is a waste of time”. I stood staring at this man for a minute, nonchalantly bowed my head, picked my jaw up off the ground in disbelief of such an outrageously stupid statement, turned and walked away all the time thinking what a sad and depressing thing to say to someone.
Countless times I have been called an exercise addict and know what? I can think of worse things to be addicted to! So why is it that to me EXERCISE MAKES EVERYTHING OK?! I know if I’m feeling blah the best thing for me to do is lift heavy weights. If I have 1001 things racing through my mind, I throw my Nikes on and hit the pavement. If it’s been “one of those days” and the slightest look sideways from the wrong person has me wanting to climb walls, I go to hot yoga. So why is this? Why does exercise truly make everything ok?
Endorphins! That’s right, I am addicted to myself! Endorphins are endogenous opioid […]

By |August 10th, 2013|Health & Wellbeing|0 Comments
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How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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