Health & Wellbeing

Healthy Easter Treat Ideas

Easter time is traditionally filled with chocolate in all shapes and sizes, but for toddlers the blood sugar rollercoaster that follows can result in temper tantrums, which leave everyone frazzled. By starting as you mean to go on, you can encourage your toddler to eat healthily at Easter and not automatically expect chocolate Easter eggs as she gets older.

Keeping in mind that it’s hard to avoid chocolate altogether (and a little chocolate is fine as part of a balanced diet), here are my healthy Easter treat ideas:
Healthy options for Easter

Have your toddler help you make fruit kebabs – make sure you use different colours to appeal to their visual appetite.
Offer plain homemade popcorn – every toddler loves the anticipation of the ‘pop’!
Opt for chocolate with a high percentage of cocoa solids (ie dark chocolate). This means more antioxidants for growing bodies – plus you and your toddler will eat less of it!
Pancakes with fresh berries or banana and maple syrup make a great Easter Sunday breakfast.
Chocolate beetroot brownies are a great way to sneak veg in, and create a deliciously moist cake at the same time
Easter bunny rice cakes: Take a rice cake, spread with hommus or your favourite dip and use this to start making a bunny! Use thin carrot sticks for whiskers, sultanas for eyes, cucumber for ears and a cherry tomato for a nose. Cute!
For creative fun, use food dye or hand paint boiled eggs

How to reduce the effects of sugar
There will always be times when your toddler eats their fair share of sweet treats. Plan ahead and incorporate some of these tips into her diet on the same day and the sugar fallout will be less harsh:

Make sure your toddler eats low-glycemic index […]

By |April 20th, 2014|Children, Health & Wellbeing, Nutrition, Recipes|0 Comments
Read More

Community Detox Rockstars Edition #5 – Louise Crowe

In the last of my series of interviews with Community Detox Rockstars, I chat to Louise Crowe about her journey. She not only lost 6kg but both her psoriasis and chronic back pain radically improved! Louise is incredibly inspiring, honest and one committed woman. I am so proud of her and simply can’t wait to see her back on board in June.

What was the biggest achievement you experienced on Community Detox?

Gosh where do I start?

My biggest personal achievement was actually sticking to the plan. I’ve tended to be somewhat feast or famine where my diet is concerned and any attempts at healthy living quickly saw me fall off the wagon and I’d inevitably just throw in the towel (wow that’s a lot of metaphors!). I viewed the Community Detox as the first step towards a long-term lifestyle change.

As for the biggest physical achievement, I lost over 6 kg during the program. I’m not a big woman by any stretch but in completing CD I came within 1 kg of my optimal fat levels. I had some tests (live blood analysis and bioimpedence tests) done at the beginning and end of CD and received an unequivocally positive result, with the phrase “you’ve got just about a perfect score card” making me extremely happy and proud of all my efforts.

My biggest health achievements were seeing my psoriasis improve radically as well as a massive reduction, if not cessation, of the chronic lower back pain I’ve had for the past 8 years (I spent almost two years unable to lift my infant children off the ground). I was diagnosed with sacroillitis and a bulging disk a few years back and have been treating it with daily anti-inflammatories and Pilates and restricting certain exercise […]

By |April 13th, 2014|Detox, Emma's Detox, Health & Wellbeing, Naturopathy, Nutrition, Weight Loss|0 Comments
Read More

Community Detox Rockstars Edition #4 – Michelle Lia

In the fourth interview with my Community Detox Rockstars I am chatting to Michelle Lia, Maternity Wellness and Yoga Coach. From the power of daily meditation to losing a crazy 5kg and mastering the art of consistency, Michelle shares with you her winning highlights from a  month of super healthy living.

What was the biggest achievement you experienced on Community Detox?

Learning to control my cravings and being consistent with following the detox. I overcame some big personal challenges in the detox. I have never been able to stick to a program for its whole entirety before, normally I give up at the two week duration and get back into the routine I had before which would normally consist of chocolates, alcohol, coffee and all those bad things which aren’t good for my health.

I think I had a big wake-up call before this detox because after every time I had alcohol or coffee I was feeling sick even after having something high in sugar my body was feeling so toxic. I really needed this detox and it really changed my life in more ways than ever.  I now still don’t drink coffee at all, I love herbal teas and become a lover of chai tea again. I have cut down my alcohol consumption and especially sugar consumption making bliss balls (sugar free) for treats when I need them or sugar free muffins. I do treat myself every now and again but I am always asking myself if this is what my body really needs or do I need something completely different?

How would you describe Community Detox to someone?

It’s the best thing you could ever do for your body.  I am going to do the community detox […]

By |April 7th, 2014|Emma's Detox, Health & Wellbeing, Naturopathy, Nutrition|0 Comments
Read More

Community Detox Rockstars Edition #3 – Lee Sutherland

What was the biggest achievement you experienced on Community Detox?

The biggest achievement for me wasn’t anything that the scales told me (however dropping over 3% body fat in four weeks is pretty great!) what I loved was about putting the focus back on me, to nurture me. I work in the health industry (holistic PT, health coach, nutrition/herbal medicine at Fitness in the City) and it can be common to put all our focus into other people and forget the much important ‘self love’ we need to give our selves!!

How would you describe Community Detox to someone?

I would describe it a beautiful community cleanse where you eat real food, drop some bad habits for a few weeks all with the support of experts and other people who are also doing the cleanse. Watching other people kick goals or see pics of their delish healthy meals is enough to motivate anyone!!

Can you explain exactly how you achieved your amazing results? Do you feel there were any specific elements of Community Detox that really helped you?

To be honest the food component of the cleanse is very similar to how I currently eat anyway, so the only difference was cutting out red meat for 4 weeks (which was harder than I thought!!), no sneaky dark chocolates at night-time (tear) but the real game changer was Emma introducing me to Intermittent Fasting, something I have read a little about in the past but never have put it into practise. Emma made the info really easy for everyone to understand which I love and then we had two IF days a week which is where the real fat loss would have came from. It is something I will continue to […]

By |April 1st, 2014|Detox, Emma's Detox, Health & Wellbeing, Naturopathy, Nutrition, Weight Loss|0 Comments
Read More

Community Detox Rockstars Edition #2 – Emma Peters

In the second interview with my Community Detox Rockstars I am chatting to Emma Peters, mum to a 9 month old. Listen as she shares with you her winning highlights from a  month of super healthy living. From FOMO to a whopping 7kg drop on the scales this woman will completely inspire you!
Edition #2 – Emma Peters
What was the biggest achievement you experienced on Community Detox?
My biggest achievement was getting over my “fear of missing out” on my favourite treats. They were my way of relaxing and rewarding myself after an exhausting day. After a month of eating mindfully, I can finally say no to those pesky treats and enjoy a healthy substitute – so empowering.
Oh, and just over 7kgs weight loss and counting!
How would you describe Community Detox to someone?
Community Detox is the most supportive environment with a winning combination of education, encouragement and structure. On good days, there’s always someone to congratulate you. On difficult days you get cheered on to make the best decisions. This was very sustaining for me.
Can you explain exactly how you achieved your amazing results? Do you feel there were any specific elements of Community Detox that really helped you?
I stuck to the rules as best I could. It seems all or nothing works for me. The great recipes inspired new meals throughout the month. Planning for the week ahead with groceries to suit was key. My detox buddy and sister, Hannah, constantly checked in on me and gave me advice. And applying mindful eating – this eliminated grazing or mindless snacking.
What was the key lesson you learnt on this Community Detox?
I learnt that I can say no to unhealthy food, substitute in healthy choices, and not […]

By |March 24th, 2014|Detox, Emma's Detox, Health & Wellbeing, Weight Loss|0 Comments
Read More

Community Detox Rockstars Edition #1 – Trudie Hood

 
This week I have been interviewing some of the members of February’s Community Detox. We had incredible results all round but there were certainly some Rockstars amongst the group. Make a cuppa and get comfortable as I discover the secrets of these amazing people!
Edition #1 – Trudie Hood
What was the biggest achievement you experienced on Community Detox?
My biggest achievement was losing 7kg in a month and being in a good mindset to stick to my goals. Also not giving into peer pressure to ‘have an odd wine” or “surely one coffee wont hurt”. The feeling gained from being strong is amazing
How would you describe Community Detox to someone?
CD is a life changing experience, this is my second one and I have once again gathered so much more information and learned much about myself. CD is a real time of honesty and change if you truly want it. The sense of community really lifts you and at the same time remains a private space to share your experience. Detox for me has to be a month only then can you truly see what you need to change.
Can you explain exactly how you achieved your amazing results? Do you feel there were any specific elements of Community Detox that really helped you?
I think mainly because I was focused, I didnt cheat and prepared well knowing it would be tough and I wanted so much to kick start a change. Choosing to ramp up my detox with intermittent fasting probably made the difference as it allowed me to see how much I was eating and why I was eating. This in turn helped me shed the kilos while still eating amazing food. The advice from Emma and […]

By |March 17th, 2014|Detox, Emma's Detox, Health & Wellbeing, Weight Loss|0 Comments
Read More

My Most Used Essential Oil

I adore lavender essential oil and use it every single day. Did you know it takes 27 kilos of lavender tops to produce just 450ml of therapeutic grade essential oil? As a naturopath and herbalist I am constantly amazed at how herbs can heal – not just physically but also emotionally and mentally. Often we overlook the more gentle and subtle therapies such as aromatherapy and head straight to liquid herbs and nutritionals.
My love of essential oils began as a teenager when I began using them for perfume – the heady scent of jasmine, the grounding effect of lavender to the uplifting notes of lemongrass. In fact I stumbled across Lemongrass House in Phuket and nearly exploded with excitement! They hand make a huge range of products all based on lemongrass essential oil and supply many of the worlds leading spas.
Let me tell you about the most frequently used essential oil in my house – lavender. It’s been used for thousands of years for it’s calming and relaxing effect. I remember being in hospital when Sophia was born and I sprinkled drops on the floor under our bed. Research shows that pain scores are lower after having a C-section when you smell lavender essential oil regularly, it is a natural analgesic!
Every midwife that came in to our room would literally stop, take a deep breath and visibly relax. In fact, a study involving nurses and workplace stress showed that their stress symptoms reduced by over 55 % when they used lavender essential oil. Check out the study as it makes great evidence for adding a few drops of lavender to your workplace!
Every single day of Sophia’s life I have added lavender essential oil to […]

By |February 24th, 2014|Children, Health & Wellbeing, Infant Sleep, Naturopathy, Research|0 Comments
Read More

Nutritional Punch of Hemp Seeds

I have been eating hemp seeds for a while now and love their nutritional bang. The members of Community Detox are getting just as addicted as I am!! I add them to smoothies, make milk by soaking them, blending and straining and also put on my fruit for a protein hit.
Hemp seed oil is also a wonderful addition to a salad dressing or add a drizzle over cooked vegetables. Although a little challenging to find, hempseeds and oil are well worth the effort.
Hemp kernels are produced by removing the outer shell of the hemp seed, with no other processing or additives. The kernels are raw and free of chemicals and artificial additives.
Hemp seed contains both Omega 3 and Omega 6 in an ideal ratio of 1:3 along with uniquely high levels of vitamin E, which protects and preserves the delicate oil from oxidation. Further, unlike marine Omega 3, hemp seed is free from dioxins, PCB and other contaminants, making it an ideal choice for pregnant women and children.
Why eat hemp kernels?
Hemp kernels contain a complete range of amino acids and are suitable for those who choose vegetarian or vegan diets. Because they are low in carbohydrate, they are also suitable for diabetics.
Hemp kernels can be eaten straight from the packet, sprinkled over cereals of fruit salad, or added to a variety of sweet or savoury food. It is generally not recommended that kernels be cooked, although they can be added to baked goods, biscuits or breads, to boost the nutritional value of these products.
Store in freezer or fridge to ensure optimal freshness.
Nutritional value of hulled hemp seed per 50g serve – grams or % of required daily intake for an adult male
Essential fatty acids […]

By |February 16th, 2014|Emma's Detox, Health & Wellbeing, Nutrition, Recipes, Weight Loss|0 Comments
Read More

Is Your Acne a Sign of Something More Serious?

Do you have embarrassing, even painful spots? Do you wonder why, even after your teenage years have long past and your friends are now worried about impending wrinkles, you still find yourself dealing with pimples?
It is estimated that 60 – 80% of women with moderate to severe acne have a common syndrome, called Polycystic Ovary Syndrome (PCOS). In my humble opinion, virtually all women that have acne should be questioned, and where appropriate tested, for this condition.

How do you know if you should investigate this further?

The diagnosis of PCOS is actually quite simple. If you have two or three of the following, you fit the diagnosis:

1) High levels of testosterone (acne is a potential sign of this, as is excessive hair growth)

2) Irregular periods (8 or less per year)

3) Polycystic ovaries on ultrasound

If this is you, head to your health professional and ask for further investigation.

How can you tackle your acne naturally?

Now, back to the troublesome, embarrassing and potentially painful problem of acne. Let’s talk about what you can do to reduce, even eliminate, this condition.

1) Eliminate dairy products

Milk contains a precursor to testosterone, which means it contains one of the important ingredients needed to create this hormone. It also appears to contain ‘ingredients’ that stimulate the production of sebum (oil).

Milk has also been shown to increase ‘plasma IGF-1 levels’. This IGF-1 stimulates the creation of ‘male hormones’ (androgens) in the ovaries. It has another nasty effect as well. It stops the production of sex hormone binding globule (SHBG). SHBG is like a pair of handcuffs on the wrists of a thief. It stops the offender (the excessive ‘male hormones’) from adversely affecting its surroundings (the body). Without these handcuffs, the male hormones are […]

By |October 20th, 2013|Health & Wellbeing, Naturopathy, Nutrition, Preconception & Pregnancy|0 Comments
Read More

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
Read More
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.

Great! Your ebook is being sent to your inbox...