Staying well over the summer break
It is natural when enjoying the company of family and friends during the festive season to overindulge in the wonderful treats and drinks available.
The downside is that it can leave us feeling bloated, lethargic and even a few kilo’s may suddenly appear!
We don’t want to stop you from celebrating this festive season, but we have a few tips that can help you enjoy this festive season even more.
Don’t overdo the food
Remember that fatty, sugary and salty foods put more pressure on your liver and digestion. Instead of fried or richer foods, try looking towards salad and vegetables that are not too laden with creamy or oily dressings.
Having lighter meals will help you cope better with the various social gatherings over the Christmas and New Year period.
Reduce processed treats
Alternatives to processed treats may include some soy crisps, nuts, hummus with rice crackers, guacamole with carrot or celery sticks and summer fruits. You can really make a nice spread for people that is nutritious and healthy.
Keep tabs on your alcohol consumption
It is a relaxing time to enjoy drinks with friends and family, but be mindful of overindulging, especially on warmer days. Have a glass of water or coconut water between each drink to keep you more hydrated and reduce the side effects of alcohol consumption.
You may also consider looking at the great range of mocktails available with lemon, lime juice and soda water. They are fun and fresh and will be a hit at any gathering. Try having some alcohol free days to give your body a chance to recover.
Exercise
It is amazing what a difference keeping up your exercise can make to your digestion. When we move, our digestive system gets a workout too. Exercise will really make a difference to that blocked, bloated feeling and overall bowel function.
Just 20-30 minutes most days is enough to make a noticeable change! We also drink more water when exercising and this is especially important on warmer days.
Manage stress associated with expectations of family and friends
Talk honestly to family members and friends about how you’d like to spend your time over the holiday season. Where possible aim to make decisions together. Remember that others may have extra demands on them as well. Above all, be prepared to thoroughly discuss the festive choices well in advance.
What happens if you do over indulge?
It happens, we know it is Christmas and a festive time after all. If you have had too much to drink, may we suggest that you have a big glass of fresh water before bed and take one of the activated B supplements such as Bio Tress for the following few days.
We will be providing detox programs in the New Year so don’t hesitate to book in to the clinic from the 7th January 2020 and we will get you back to feeling fabulous!
Anne Wilson Schaef
A blast from the past
From time to time I have shared messages from appreciative clients. Only a few days ago I got this email, I was so humbled to receive this note and thought it would be nice to share it with you.
I do remember this man, he was always a delight when he came into the clinic and it was so lovely to hear from him again after so long.
Hi Tracie,
This is a blast from the past!
I was looking through the Sutherland Shire website and found your site. You probably don’t remember me but you helped me a lot back in 1991 when I came to you for assistance after having a major heart attack and had a stent installed into my heart which was really a pioneer procedure at that time. I couldn’t lift my arms above my shoulders and with your help my recovery was successful. You treated me for a long time after then which I always looked forward too.
Good to see that you have been successful with your clinic, you have worked hard and deserve your success. Thanking you once again and all the best in the future.
Kevan
Carrot Turmeric Juice
Ingredients
- 2 navel oranges, quartered and peeled
- 1 large carrot, chopped
- 1 x 3 cm piece of ginger, peeled
- 1 x 1½ cm piece of turmeric, washed (or 1 teaspoon powdered turmeric)
- pinch of black pepper
- 1 cup of water, or as suited to your consistency
Instructions
- Add all the ingredients + 1 cup of ice cubes to your blender and blend on high until smooth. Add up to a cup or to your preferred consistency.
How is your carb consumption and choices?
None of the following symptoms are fun to experience and can be problematic because of the ‘flow on effects’ they create. For example, brain fog could lead to poor performance at work; slow reaction times and impaired judgement are a dangerous combination when driving; and decreased mood can impact your relationships. Carbohydrates are one of the main stimuli that cause a rise in blood glucose, and a subsequent rise in insulin levels. While you do need carbohydrates in your diet, it’s important not to have too many of them, and to select the right kinds of carbohydrates.
Spread your carbohydrate intake throughout the day and choose complex forms over refined carbohydrates. Tracie and Deb our Naturopaths at the clinic can guide you towards better carbohydrate choices.
Sleep Better – Sugar Less
Surprisingly, sleep and low energy go hand in hand.
Sleep gives your body a chance to repair itself and restore all your systems, including blood sugar regulation. That is why good sleep is essential for weight loss and general wellbeing.
But your energy levels in relation to sleep go far beyond hitting the pillow an hour earlier (although that might be a great idea!)
Whenever you can, before going to bed cut back on sugars to avoid a spike in blood glucose.
Foods like cakes, lollies, chocolates and alcohol are obvious offenders, but added sugar can creep in when you least expect it. It is always better to stick to whole foods where possible. Where it’s not, be sure to always check the nutrition label for added sugars.
These may also go under the pseudonym of fructose, corn syrup and sucrose. Packet foods are notorious for adding hidden sugars. You will always have a more peaceful sleep when you have a light nourishing plant based dinner with a small serve of lean quality protein.
What your persistent cough is telling us
When the cooler weather hits we are more prone to the common coughs, colds and flu that pounce as winter creeps closer.
In the medical world there are not a lot of tools to settle a bad cough. Antibiotics may clear a bacterial infection. A few pharmacy products may help also, but once any infection is gone, why do we continue to cough for months?
As a Naturopath and Herbalist with over 30 years of experience, I have treated so many coughs, after they have been treated by antibiotics or pharmacy drugs.
You might like to understand what your cough is telling us…
A cough can occur when we have mucous running down the back of our throat. The mucous causes a tickle, leading to throat irritation and a pesky harsh cough that seems to lasts forever. Many people think this is a chest infection.
We don’t need more antibiotics, we need some natural remedies to soothe the irritated throat membranes, and reduce the mucous going down the back of our throats, this allows the throat to heal and develop its protective coating weakened from the constant coughing.
We also need to remove foods that cause mucous and use herbs to break up mucous in the sinuses and nose.
If you arrive with a really harsh cough that hurts your head each time you cough, we will use a different set of natural medicine tools. We have great herbs to relax the tight cough and allow the mucous from the throat and chest to release.
A wet cough after we have used our herbal tools to relax the tightness is a good sign as it allows the mucous from a virus or infection to be released. This natural progression enables a cough to come to a healthy resolution leaving the airways healthy and vital.
Coughs can vary throughout their expression but we are experienced at understanding what it is telling us. Of course if there is an active viral or bacterial infection, we would address this also.
This all sounds complicated but I thought it might be helpful for you to understand that a cough is just not a cough. All our approaches in the clinic heal irritated membranes and release mucous which strengthen the respiratory tissues. Sometimes we have to be patient if the body has been quite unwell but our different approaches and remedies will ensure that you receive the correct tool when you come to see us for that stubborn cough that just won’t go away.
