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Emma’s Book Booster: For the healthy chefs in the kitchen

Perfect Digestive Health
Written by one of my favorite people in the world of health, Teresa Cutter’s latest book is on a topic close to my heart. By now you must know how much importance I place on gut health! In her book Teresa not only explains why gut health is important but also provides tasty and easy recipes. There are plenty of tips to help you make improving your gut health a smooth process. plus there are some wonderful structured menu plans.

 
Eat Clean, Green and Vegetarian
Gorgeous Lee Holmes has delivered a stunning book of delicious plant-based recipes. There are tips for vegan-friendly ingredients, menu plans and plenty of recipes to choose from. My favourites so far are the Lentil Moussaka and Over the Rainbow Salad. If you want to reduce your meat intake or simply eat more veg, then this book is perfect for you.
 A Modern Way to Eat
Anna Jones cut her culinary teeth in Jamie Oliver’s restaurant Fifteen. Her ability to keep things simple and approachable shines. With over 200 vegetarian recipes to choose from, this book is a fantastic resource for anyone who feels a little jaded in the kitchen. If you are cooking the same 10 meals over and over again then let Anna help you bring some variety back into your food. One of the things I love most is her template for putting a recipe together. Perfect if you want to learn how to freestyle it and get creative in the kitchen!
5:2 Lifestyle
You must know by now that I love intermittent fasting and it’s included in one level of my Community Cleanse. This book is a fantastic collection of recipes that total 500 calories along with healthy non-fasting day […]

By |April 22nd, 2015|Uncategorized|0 Comments
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How to Easily Give Your Child a Supplement

I posted the blog article below nearly 18 months ago and wanted to update you. Over the last year Sophia has been through an extensive gut protocol as she had Strep gut, a parasite and consequently gut dysbiosis. This was causing her terrible constipation and no matter what she ate, her bowels weren’t getting better. After extensive stool testing with Bioscreen Medical we were able to identify her bacterial colony counts. And it was astounding – no Lactobacilli despite taking this probiotic every day!
I have long held the belief that gut health is at the seat of both chronic disease and optimal wellbeing. Despite all my efforts to keep Sophia well, we weren’t getting good results until I looked further into her gut health. With the intensive protocol complete, Sophia no longer suffers constipation and she is no longer getting tired patches.
Throughout all of this, jelly vitamins have been a staple. I now use a tablespoon of Great Lakes gelatin for every 250ml liquid, its the only one that is clean and free from nasty chemicals. I also use chemical free Hoppers food colourings to make them colour coded. Toddlers are so visual and Sophia loves this part! This week I am using some herbs in Sophia’s jelly vitamins to help clear a residual cough. Every day she has three which can contain anything from vitamin D to zinc to probiotics. All I know is that without them, I wouldn’t be able to get half of the supplements in!
Key Message – Using jelly vitamins as a vehicle for herbs and supplements is super easy!
Action Point – purchase some Great Lakes Gelatin, a silicon mini muffin tray and some  Hoppers food colouring and get started!       […]

By |April 13th, 2015|Children, Gut health, Health & Wellbeing, Naturopathy, Nutrition, Recipes|0 Comments
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Alert: Research shows Chemicals cause Early Menopause

An endocrine disrupting chemical is a chemical found outside the body that mimics or alters the endocrine (hormone) system and causes health problems in a person, their offspring and even future generations. Endocrine disrupters exert their effect at levels far below what is considered to be harmful. It is the timing and duration of exposure and not the dose that determines what impact these chemicals have on the body. Often, these health problems don’t become apparent until years down the track.
I have written about EDC before so check out this previous blog.

Researchers studied over 31,500 women and assessed their exposure rate to EDC’s. Astonishingly, women aged 45-55 that had the highest exposure rate went through menopause 1.9-3.8 years earlier than women with the lowest exposure rates. The researchers feel that these harmful chemicals damage the follicles in the ovary, leading to reduced ovarian reserve.
The researchers concluded “Earlier menopause can alter the quantity and quality of a woman’s life and has profound implications for fertility, human reproduction, and our global society.” Another recent study on 501 couples showed that exposures to EDCs was associated with approximately 20% reduced fertility.

The results of this research also suggest that increasing levels of blood or urine EDC’s and NOT just high levels are associated with loss of ovarian function. So for any woman who is having trouble ovulating, with fertility or regulating her hormones, this research is profound. As the researchers note “The health of future generations is at risk, and without further research in this area, those born today could be affected in decades to come.”

Key Message – environmental chemicals negatively affect our hormonesAction Point – remove all plastics, pthalates, pesticides and other man made chemicals from […]

By |April 6th, 2015|Fertility, Hormones, Preconception & Pregnancy, Research|0 Comments
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Woolworths Menu Plans – Disclaimer

As I am sure you know, I used to be the expert Nutritionist for the Woolworths Baby & Toddler Club. This was a fantastic platform for me to share my knowledge with thousands of mums across Australia. Many of you have stayed in touch, joined me on Community Cleanse, chatted to me on social media or cooked meals from Sophia Eat’s. I feel it is an absolute privilege to be a voice for optimal health – both for children and adults. I take it very seriously as people read what I write, listen to what I say, and then follow my advice.
It has come to my attention there are menu plans circulating that have been “written” by me. Until this week, these menu plans were up on the Woolworths Baby & Toddler Club website and included in member emails. They include:

7 day health meal plan for busy mums
7 day weaning plan
7 day meal plan for new dads
7 day pregnancy meal plan
7 day conception meal plan for him
morning sickness meal plan

Let me clarify very clearly – I wrote the original menu plans but the ones recently in Member emails and on the Woolworths Baby & Toddler Club were amended by “Woolworths nutritionists”. In these amended menu plans you will find ingredients that I NEVER WOULD RECOMMENDED. For example margarine (in the pregnancy meal plan of all things!), low fat custard, low fat yoghurt, low fat milk, low fat milk, low fat ricotta.

If you have been following me for a while, you would know I do not recommend such toxic (margarine) and low nutrient based foods (low fat = fat soluble nutrients are removed and usually sugar added). For those of you that followed any of these plans in […]

By |April 2nd, 2015|Health & Wellbeing, Nutrition, Preconception & Pregnancy, Recipes|0 Comments
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How To Heal a Broken Bone

Last Thursday I did something so crazily stupid. I walked past the couch, caught my foot on the edge and stubbed my toe. Damn that hurt! But I didn’t think too much of it, just sat down and started working. An hour or so later, I stood up to get a glass of water and OUCH the pain was bad. It was then that I realised I had done something bad to my foot.
After a quick doctors visit, an Xray and then back to the doctors it was confirmed – broken little toe and the instructions “just dont use your foot”. That’s a little hard as I am mum to a very active toddler and run a busy company. For me it wasnt an option to wait 4 weeks until I could get back into action! Check out my Xray – can you see the angle of the little toe at the top?
I then thanked the Universe that I am a naturopath and have so many healing modalities at my fingertips.

First port of call was straight to the homeopathic kit to make up some Arnica. This miracle remedy I have used so many times over the years and even Sophia asks for her “nica” when she bumps herself. It is very effective at reducing soft tissue injury and bruising. I think every household should have Arnica in their first aide kits, for both internal use in the form of drops or external use in the form of a cream.
The other homeopathic I made was Symphytum, which comes from the herb Comfrey. Back in the old days, Comfrey was also known as knit bone or bone set which gives you a good idea of what […]

By |March 16th, 2015|Health & Wellbeing, Naturopathy, Nutrition|0 Comments
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Mumma’s – Do you want your sanity back?

 A study released in the Journal of Pediatrics in January this year has shown that specific probiotics can improve colic in babies. I don’t know about you, but when a baby cries endlessly and you are doing everything in your power to help them, it is awful. Your heart breaks, tears roll down your face and you feel so damn helpless.
Colic affects nearly 40% of babies and is defined as crying for more than three hours (OMG!!) each day or more than three days in a week. I think I would go insane if my newborn was crying this much – oh that’s right, I DID!!!
This study looked at 52 breast fed bubbas – half were given the probiotic strain Lactobacillus reutieri and half were given placebo for 21 days. By the end of the 21 days, the bubs receiving the probiotics had 50% reduction in crying time compared to the placebo group. UNBELIEVABLE!!!
I don’t want to sound dramatic, but that 50% improvement could be the difference between totally losing the plot and getting post natal depression or not. I work with so many tired, exhausted mummas and I know this research will now be part of my clinical protocols. It will make an enormous difference to their experience of motherhood. My early motherhood days are clouded with darkness, bone aching fatigue and loneliness. If Sophia had cried 50% less I think it would have be so incredibly different.
Please pass this blog onto any Mumma you know!
Reference:
http://www.ncbi.nlm.nih.gov/pubmed/25444531

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By |March 12th, 2015|Health & Wellbeing, Infant Sleep, Preconception & Pregnancy, Research|0 Comments
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9 Foods That Decrease Your Risk of Breast Cancer

I recently went to a seminar on female hormonal disorders and one of the key tips I took away was a list of research-based foods that can help your body balance estrogen. Estrogen can be highly problematic if there is too much in your body and is linked to breast cancer, fibroids, endometriosis and heavy periods.
Certain foods can act as “aromatase inhibitors” – aromatase is an enzyme, which converts androgens into estrogen. In fact, synthetic aromatase inhibitors are used to treat breast cancer in postmenopausal women.
By including these therapeutic foods in your diet you can improve your estrogen profile, making sure there isn’t too much estrogen to cause problems.  Now it’s not as simple as “eat these foods and all will be ok” but adding therapeutic foods to your diet can go a long way.

White button mushrooms
Oranges
Parsley
Celery
Coriander
Dill
Fennel
Alfalfa sprouts
Green tea

I am off to the kitchen to a big, delicious salad with lots of these key therapeutic foods! If you know any woman with breast cancer please spread the love and share this post with them.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2965731/
http://www.ncbi.nlm.nih.gov/pubmed/17178902

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By |February 9th, 2015|Health & Wellbeing, Hormones, Naturopathy, Nutrition, Research|0 Comments
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Got Milk? The Dairy Debate

Are you a firm believer in the benefits of milk? Do you believe it is integral to healthy bones, and a healthy life? There have been campaigns promoting milk since the 1940s, so why wouldn’t you believe milk is necessary for a healthy diet. However, you may want to consider this – just because something is accepted as the norm, does not necessary mean it shouldn’t be questioned.
I am a firm believer that dairy is bad for us. I understand that this is still a controversial stance to take, so I wanted to share with you some peer reviewed studies that explores the possibility that dairy consumption could in fact be more harmful than good.
Healthy Bones
The high calcium found in dairy is its most noted nutritional ‘quality’. We know calcium to be important in maintaining healthy bones. Which is true, however, numerous clinical studies question our ability to absorb the calcium from milk, making the high levels of calcium irrelevant to humans. A study published in the Paediatrics journal in 2005 found that milk consumption does not improve the bone health of children, while another study published in the American Journal of Clinical Nutrition involving 72,000 women and conducted over 18 years found that milk had no protective effect on bone fracture risk.
On the other hand, adequate calcium intake from plant based foods such as leafy green vegetables and beans has been proven to decrease the risk of osteoporosis. Exercise is another way of maintaining healthy bones and reducing the risk of osteoporosis.
Cancer Risk 
Dairy consumption has been linked to an increased risk of some cancers. Most notably it has been linked to breast, prostate and ovarian cancers. A Swedish study found that consumption of […]

By |January 27th, 2015|Community Cleanse, Gut health, Hormones, Nutrition, Research|0 Comments
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Emma’s Book Booster: For the health conscious parent

Child Health Guide
I have used this guide for a number of years now and find it irreplaceable. It is a manual on holistic pediatrics and Dr Neustaedter provides so much information that you can implement. Preventative medicine is always the best, especially when it comes to our children. Learn how to strengthen their immune system naturally, as well as treat both acute and chronic childhood illnesses.
Ideal for parents-to-be and parents.

Healthy Child, Healthy World
This tip-filled book helps you negotiate the world of toxins in your home and environment. To help green your environment, there are sections on body care, children’s toys, outdoor spaces, water, air, cleaning products and more. With plenty of easy to implement tips, I loved this book.
Ideal for pregnant women and parents of small children.

No Drama Discipline
Written by one of my favourite authors on neuroscience, this book is written to help parents negotiate the topic of discipline. Highlighting the link between a child’s neurological development and the way a parent reacts to misbehaviour, this book provides brilliant practical strategies for win – win disciplining. Anything that can help me navigate the early childhood years is perfect!
Ideal for parents, nannies, godparents and grandparents.

The Holistic Baby Guide
Written by one of my favorite acupuncturist and Chinese medicine doctors, Dr Neustaedter goes through all the most common childhood ills and describes natural medicine, nutritional information and much more to strengthen immunity. As a naturopath, I love this book as it’s a fantastic guide for parents to use at home.
Ideal for parents-to-be and parents.

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By |January 21st, 2015|Children, Fertility, Health & Wellbeing, Hormones, Hypnobirthing, Infant Sleep|0 Comments
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Emma’s Book Booster: For the ambitious entrepreneurs

Thrive
How can you not love an entrepreneurial Greek woman who has made it to the top of her field? Thrive is her journey of tips and tricks for juggling a busy career and being a mum. She delves into the research on sleep as well as psychology to explain her compelling view on life. A fascinating read and one which will give you some strategies to make life a little easier.
Ideal for  corporate women and working mums.

The Lean Start Up
Written by entrepreneur Eric Ries, I must have read this book five or six times. My copy is full of highlighter, scrawled pen and Post-It-Notes. It teaches Eric’s strategies on how to start up a business and keep it up. His extensive case studies and research help to cut short so many mistakes that you could make.
Ideal for  business owners, students and entrepreneurs.

Focus
From the author of Emotional Intelligence, Daniel Goleman  describes how the art of Focus is the cornerstone to success in all areas of your life. Let’s face it, our mind wanders up to 40% of the time when we read a text message! Learning this skill may just save you a lot of time, money and effort.
Ideal for students, business owners and ambitious people.

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By |January 14th, 2015|Health & Wellbeing, Research|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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