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How is your carb consumption and choices?

26 June 2019

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

19 June 2019

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

12 June 2019

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.

Changes to reception hours

10 May 2019

From May 2019 we will be available Tuesday to Saturday for appointments, to pick up your repeat remedies and to talk over any questions you may have.

You can leave a message on Mondays by calling 9545 2992. Be assured that you will receive a friendly call back as soon as possible on Tuesday morning.

Watermelon Cucumber Juice

25 January 2019

watermelon_cucumber_juice

Ingredients:

  • ½ cup watermelon
  • 1 cucumber
  • ½ bunch of mint
  • ½ cup chilled coconut water
  • Squeeze of fresh lemon

Method:

Blend and serve in a long glass over ice.

Summer Chicken & Nectarine Salad

14 January 2019

summer_chicken_nectarine_salad

Serves: 4
Preparation time: 30 mins
Cooking time: 15 mins

Ingredients

  • 2 x chicken breast, sliced
  • 4 x yellow nectarines, cut into wedges
  • 2 x bunches asparagus, woody ends removed
  • Mixed salad leaves
  • Watercress (sprigs picked)
  • Olive oil for cooking

Marinade

  • 1/4 – ½ cup of coconut yogurt
  • ½ smashed avocado
  • Glove of garlic, crushed (optional)
  • Salt and pepper

Green Goddess Dressing

  • 1-2 lemons, juiced
  • Fresh ginger, grated

Preparation

Prepare and marinate chicken and the nectarines for about 30 mins.

  1. Grate the ginger, mix with the juice of 1-2 lemons
  2. Place the marinade into two separate portions
  3. Place the chicken breast into a bowl, cover with one of the portions of the marinade
  4. Place nectarine wedges into the remaining marinade

Prepare the green goddess dressing by combining all the ingredients in a jug

Method

  1. Heat barbeque grill
  2. Cook chicken breast until cooked through, transfer to plate and cover, let rest for about 5 mins.
  3. Cook the asparagus using the grill, turning once for about 2 mins or until tender
  4. Lightly grill the nectarine wedges for about 2 mins
  5. Toss the salad leaves and the asparagus; lay the sliced chicken breast on top of the salad leaves with the nectarine wedges
  6. Serve with a drizzle of green goddess dressing

Do you have enough of your remedies?

8 December 2018

remedies-1

During the festive season, it is more important than ever to proceed with your wellness program. It may be a holiday version of your program but still keeping relatively on track is really important for your health and wellbeing. Please check your remedy levels and pop into the clinic, call the clinic on 9545 2992 or email us on info@ssnc.com.au to organise the remedies to see you through the Christmas break.

Lisa and Jen can do the counting for you to ensure that you have enough of each remedy needed for the Christmas and New Year period. If you have trouble getting to the clinic, we can express post them to you for just the cost of the postage.

Christmas & New Year Closure Period

The clinic will close on

Monday, 24 December 2018 at 1pm

and will reopen on

Monday, 7 January 2019 at 12pm

Pfeiffer’s Law

26 November 2018

pfeiffers_law

Hay fever again?

19 November 2018

woman_blowing_nose

Many of us look forward to spring, but unfortunately for a lot of people it is a time when the irritating symptoms of hay fever and aggravated asthma first appear.

Hay fever is very common when the plants of spring release their pollen.

Some of us feel like we get hay fever all year round. If this happens, it can mean our bodies are not only reacting to the different pollen and air borne allergens, but could also be the effects of food intolerances, which appear hay fever like. Symptoms are many and may include a tight chest, coughing and irritating lung symptoms.

Breathing in the pollens can set our bodies into a cascade of symptoms including itchy eyes, nose and ears, runny noses, inflammation in the sinuses causing pressure in our face, headaches from this pressure, a tight chest, increased coughing, itchy skin and a myriad of other symptoms all of which cause us grief and discomfort.

Anti-histamine treatment is not a healthy long term solution.

One effective thing you can do to help with your symptoms is sinus rinsing.

I use the NeilMed sinus rinse bottle with saline sachets but there are several brands available. Fill the bottle with a sachet and warm water and whilst in the shower, rinse your sinuses by squirting the warm water up your nostrils then moving your head around to get the water well distributed.

This works in two ways:

  • It hydrates your membranes which enables stubborn mucous to come away
  • It removes any pollens and other foreign substances that may be setting off your histamine response and causing allergic symptoms

When in this state of heightened reactivity it is wise to keep away from dairy and perhaps gluten or anything that you know your body is not that happy about. This enables your body to be less reactive and may assist with your symptoms.

At the clinic, reactions to airborne substances and foods are one of the most frequent things we address. If you are eating in a way that upsets your body, it will increase your reactivity and may cause your pollen reaction to be more aggravated than if you were eating in a way that does not upset your body.

We have some wonderful strategies to relieve the symptoms and discomfort of hay fever. It is just a matter of making an appointment with Tracie or Deb to guide you back to a calm and clear nose and fabulous wellbeing.

Succeeding with your health goals this spring!

5 November 2018

woman_eating_salad

Making change of any kind can at times be challenging. Here are our ten top tips to help take the stress out of things as you get more familiar with your unique naturopathic program.

  1. Start today to work towards your health goals.
  2. Small steps are crucial to our success; they can make change possible. Choose one aspect of your plan or a habit that you would like to change. Keep it simple, introduce one change into your daily routine. With each day the new behaviours will become easier and with time will be automatic.
  3. Planning ahead takes the stress out. Plan your meals in advance, this helps to keep you on track. Plan meals 4–5 days ahead. Planning can save you money as well.
  4. Eating seasonally means we are getting the maximum nutrient value from foods. Eating what’s locally available supports the environment and save us money.
  5. Enjoy a mixed varied diet, choosing foods of all the different colours. This ensures you are receiving vitamins and nutrients you need for optimal health. Also eat slowly and savour every mouthful.
  6. Keep hydrated, every cell in our body needs water. Aim to drink approximately 8 glasses of water daily, preferably filtered, and when exercising or on hot humid days remember to drink water regularly.
  7. Endeavour not to consume drinks with meals. Try to keep your fluid consumption to no less then ½ hour before and 1 hour after meals. Sips are okay.
  8. Exercise is good for you. Regular 40-45 mins sessions 3 times per week improves your physical and emotional health, improves sleep and mood.
  9. Look for success, talk with us about what you can expect, set small realistic goals that are measurable for example get back into exercising three times per week.
  10. Seek support if things feel overwhelming or if you have any concerns please talk with us. We are here to support you; we work with you to ensure you reach your health goals and feel fabulous!
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