Claudette Wadsworth Blog

Warding Off Winter Colds and 'Flus

2013-06-05T07:00:00.000+10:00

Winter is definitely here and now is the time to get focused on your health so as to keep that spring in your step and smile on your face. With shorter winter days and the drop in temperature, there is every good reason to laze around and snuggle up with winter comfort foods. As important as it is to listen to our natural rhythms of the body during these cold winter months, it is also essential to nourish the body so it doesn't start lacking in vital nutrients and succumbing to colds and 'flus. When my nose started to run this week, I knew it was time to promptly put all my own advice into action!

Prevention is Better Than Cure

Winter is the time for root vegetables, hearty casseroles, soups, porridge, bone broths and stews so pull out your slow cooker to create a feast for the week. Pile in your vegetables of every colour, protein of choice whether it be beef, chicken, fish, beans or lamb and lots of herbs and spices for a nutritious, tantalizing meal.
Cut back on all sugar whether it be the sugar you add to your tea or coffee, soft drinks or energy drinks, sweets, lollies, ice cream, alcohol and chocolate bars. Sugar suppresses your immune system and all viruses and bacteria feed off sugar. Hydrate your body with a hot cup of soup or herbal tea instead!
Although the wind chill factor can be high, grab your beanie and get outside in the warm sun for a walk. Vitamin D exposure is essential for proper immune function and to lift your mood.
Regular moderate exercise keeps your metabolism boosted. However, avoid pushing it to extremes as too much cardio exercise can tax your immune system at this time.
Echinacea is a herb that boosts the first line defence of your immune system so taking an Echinacea supplement throughout winter gives your immunity an edge. There are different species of Echinacea: E. augustifolia root is the most potent species, E. purpura is the most common, while E. pallida has no therapeutic value. Echinacea tea is virtually useless as the therapeutic compounds you need are not extracted by water alone.
I also recommend 1 tsp of Vitamin C powder each day or a hot lemon and ginger drink every morning. Vitamin C combined with a little Zinc and Vitamin A is even better.
Swap your daily coffee for a freshly squeezed orange juice or carrot and ginger juice from your local juice bar or vegetable shop. Bottled juices have lost any therapeutic benefit in the bottling process so eat your fruit instead.
Keep warm. As simple as this may sound, keeping your kidneys and your chest warm ensures that vital body energy and heat is not lost and catches a chill. Grab a scarf and wind a sarong around your mid-riff for extra warmth.
Create a positive outlook on life! Expecting the best and converting problems into opportunities is a life skill that can be learned by everyone and has been shown to raise the immune system.

Remedies to the Rescue

Gargle with salt and water, chew fresh ginger slices, sip on hot water and fresh lemon juice. Unfortunately the squidgy bottle of lemon juice you buy in the supermarket has lost its potent vitamin C content - add lemons to your shopping list or grow a lemon tree!
Shake a few drops of Eucalyptus essential oil or Tea Tree oil in your morning shower, a hot bath, or oil burner to clear your nose, head and chest.
Eat as much onions, garlic and horseradish as others can tolerate from you! These vegetables are naturally antibiotic. To disguise the taste and make an effective cough syrup, slice an onion and pour 1 Tb of raw honey over it. Keep it in the fridge in an airtight container and in 24 hrs you have a sweet antibiotic syrup. One teaspoon of the liquid syrup helps kill any germs!
If your chest, nose or sinuses are clogged up or you suffer from allergies or asthma, reduce dairy, especially milk, as it will only create more mucous.
Chicken and vegetable soup. Revered in many cultures for thousands of years, chicken soup works wonders as the convalescent food to fortify the body and immune system. Make a big pot and take it in a thermos or lunch box to work for lunch or simply heat some up when you get home from work each night.
Sleep is when the body repairs itself and can channel its resources into fighting infection so sometimes we have to go home, turn off the mobile and go to bed. Allowing our bodies to rest and heal is an age old prescription that most people ignore or override by throwing back a few cold and 'flu tablets to keep working but eventually it catches up with everyone. Winter is the time when our body naturally wants to hibernate so if you can feel the onslaught coming, an early mark for much needed sleep is better than a week or two of a full blown 'flu or chesty cough and succumbing to antibiotics.

There are now clinical trials demonstrating the positive effect of herbal medicines on the immune system by increasing Natural Killer cells, phagocytes, lymphocytes and interferons as well as demonstrating anti-viral activity. My own magic mixes usually include Echinacea, Andrographis, Thyme, Astragalus, Reishi & Shiitaki mushrooms. See your qualified naturopath or herbalist as products vary enormously in quality so you don't waste your money or your health.

Lamb Shoulder with Lentil Salad and Steamed Fennel

2013-06-04T07:00:00.000+10:00

A hearty winters meal to warm the body and soul.

Lamb Ingredients:

1 lamb shoulder
1 large sweet potato
1/4 cup coconut oil or extra virgin olive oil
1 sprig of fresh rosemary
1 tsp of dried thyme
1 tsp sea salt or pink Himalayan salt
3 whole garlic cloves

Preheat oven to 250C. Cut sweet potato into 3cm slices, leaving the skin on and coating with coconut oil. Slice open flap of lamb shoulder, smear with coconut oil and fry in a hot pan with whole garlic cloves for 30 seconds on 1 side only. Sprinkle with rosemary, thyme and salt and place the sweet potato around the lamb. Bake for 10 minutes at 250C, then reduce heat to 180C and cook for 1-1.5 hours depending on size. Alternatively you can use your crockpot and slow cook the lamb shoulder by adding two cups of water or stock and cooking for 6-8 hours.

Lentil Salad Ingredients:

2 cups of brown cooked lentils
2 Tb apple cider vinegar
3 Tb extra virgin olive oil
1 handful of chopped parsley
1/2 tsp of mustard
Pinch of sea salt
1/2 handful of chopped coriander
1 Tb of thinly sliced spanish onion

Mix all ingredients together and let them sit to absorb the flavours before serving.

Steamed Fennel:

4 whole fennels
2 Tb extra virgin olive oil
Sea salt or pink Himalayan salt

Slice whole fennels in half and drizzle with olive oil and sprinkle with salt. Steam or barbecue for 10 minutes or until soft throughout middle.

Serve sliced roast lamb, roast sweet potatoes, lentil salad and steamed or barbecued fennel.

Enjoy your winter roast!

How Safe Is Your Mobile Phone?

2013-05-29T07:00:00.000+10:00

Radiation exposure is becoming more widespread and difficult to avoid, but do we know the long term effects? Non-ionising radiation, such as from computers and mobile phones, is less toxic but more prevalent and exposures to sources is often over an extended period of time. Apple and Blackberry warn users to keep their mobile phones nearly an inch away from their bodies due to the radiation exposure. Studies have shown that you can absorb 48-68% of the radiation into your body and head from your mobile device.

There is increasing evidence of cell DNA damage and chromosomal abnormalities which adversely affects reproductive eggs, sperm and embryos. Research has also shown radiation to be strongly implicated in hormonal disorders via disruption of the pituitary gland. Women who use mobile phones when pregnant are more likely to give birth to children with behavioural problems (Journal of Epidemiology, July 2008). In May 2011, the World Health Organization (WHO) classified cell phone radiation as possibly carcinogenic to humans. It recommended that “Consumers should consider ways of reducing their exposure.” The governments of the U.K., Finland, India, and France have adopted a precautionary principle regarding exposure to cell phone radiation. Israel is also proposing legislation that would require cell phones to carry a label stating “Warning: the Health Ministry cautions that heavy use and carrying the device next to the body may increase the risk of cancer, especially among children.”

Radiation Reduction Tips:
* Use your mobile as little as possible. If you know you have to make a long phone call, try and use a land line. Otherwise use your mobile is best used on speaker phone.
* Switch your mobile off at night while sleeping, as it still attracts and emits radiation even when you are not making a call, especially if you have a smart phone and are receiving emails.
* Avoid using your mobile in the car or other metal framed structure as the metal becomes a conductor of the radiation, amplifying it. If you must use it in the car for occupational reasons, a car kit can be fitted with an external aerial or bluetooth.
* When switched on, keep it away from your (lower) body, at least 1 metre. Although there are health concerns for all parts of your body, your eggs, sperm and embryo are particularly vulnerable as this is where cell turnover is greatest. Radiation has been strongly implicated in fertility problems, especially sperm of men who constantly carry their mobile phone in their pocket and women with a mobile in their handbag. It is better carried in a top pocket or I carry a Raditech Goyster to neutralize the radiation. This is a small 10 cm disk which is available from www.geomack.com. Alternatively place your mobile phone on the other side of the room when working at a desk.
* I use and recommend the smart phone covers by Pong Research. It is a company that produces Iphone, smart phone and Ipad covers that reduce radiation exposure without reducing signal strength: www.pongresearch.com
* The use of hands-free kit/ear-piece is controversial as some studies seem to show they may actually increase exposure.

Computers
* Turn off the computer & monitor when not in use, ie. do not leave running as still producing radiation in that room. The more modern the monitor is, the lower the radiation. Laptops emit less radiation from their screens but emit higher levels of electric fields from the keyboard. Therefore laptops should not be placed on the lap itself as this places the electric fields too close to the reproductive system. Running the computer on battery minimizes EMFs as opposed to electricity.
* Sit and move away from the monitor whenever possible (at least 2 metres). Remember radiation is emitted from the back and sides of your monitor and other workers’ monitors.
* Fix a radiation protection screen to the front of your monitor. It is not the same as an anti-glare screen. These do not prevent 100% of the radiation from escaping and there is usually leakage around the edges. The more expensive screens are more effective.
* Epsom salts absorb radiation and as they do so, the crystals break down. Fill a small cushion cover or half an empty pillowcase and lay it on the desk or on your lap. When the crystals have broken down to a powder, they need to be replaced. Epsom salt baths or swimming in the sea can help to detoxify regular exposure.
* Green leafy plants, especially peace lilies and sunflowers, and cacti absorb radiation: have one on the desk or grow in the immediate vicinity of the computer.
* There are various devices available that protect against radiation. These include a small portable device to be carried in your bag or an appliance placed simply in your house/office/car by Raditech UK. More information: www.dulwichhealth.co.uk (Australian distributor – ph. 07 5441 3818) or www.geomack.com.
* Take breaks: nature, plants, sunshine, ocean all absorb and help clear radiation from you.
* Place some lead between yourself and the monitor, especially between the anti-radiation screen and your lower body, as radiation cannot penetrate through lead. The easiest way to achieve this (and the lightest) is to buy some of the lead-impregnated vinyl that is used as wall cladding in dental and other x-ray situations. It is available from dental suppliers by the metre or as a ready-made apron and is contained in a material cover as with epsom salts. For information and catalogue, contact Roland Pty Ltd, Ph: 07 55962 844 or www.rolandpl.com.au
* Take homeopathic, nutritional and herbal remedies to counter the effects – ask me to include these in your treatment plan.

Electromagnetic Radiation
* Consider moving if you live (or work) near a transmitter, electricity substation or major power lines.
* Move your bed away from a fuse box, even if it is on the other side of the wall. Check the outside wall that there is not an electric hot water heater or air conditioning unit.
* Make sure your (or next door’s) TV, refrigerator, stereo (or other electrical appliance) is not on the other side of the wall from your bed. Sit at least 2 metres from the television. Keep the lid closed when photocopying.
* Turn off all electrical appliances at the main wall power switch when not in use: do not leave on standby/pilot light as this still draws current, emits some electromagnetic radiation, and the circuits in the bedroom walls will still be active. Particularly in your bedroom, inactivate all electrical appliances while you sleep. This will give at least 6-8 hours out of 24 away from this type of pollution.
* Replace your clock radio with a battery clock. These actually emit surprising high levels of radiation and draw current through the bedroom walls.
* Make sure all electric blankets and water beds are turned off at the power point while you sleep. These circuits are very close to your body and have been shown to cause miscarriage & fertility problems
* Make sure your bed does not have a metal frame, as this can pick up and conduct radiation. Wooden beds are better.
* Switch off wireless technology at night as it is still attracting and emitting signals
* Install a Circuit Disconnection Switch which eliminates the need to switch off or unplug all the appliances in your bedroom, rooms behind and beside. Also recommended for nurseries and children’s bedrooms.
* Do not use a microwave oven. Official recommendations are to leave the room when operating but food that is radiated has the proteins denatured so are unable to be digested properly and utilized by the body. Do not microwave baby’s bottles!!
* An Ioniser creates negative ions which have beneficial health effects like the sea or nature. Place near the window to circulate healthy air or on either side of your bed.
* Electromagnetic home survey: investigates high levels f radiation and provides specific recommendations for correction or minimization. Environmental Health Analysis: 02 9953 4911.

Apple Crumble

2013-05-28T07:00:00.000+10:00

On a cold winter afternoon one of my favourite things is to bake apple crumble with the warm aromas filling the house. It is the perfect winter comfort treat that is easy to make and guaranteed to satisfy hungry stomachs. Apples are high in both soluble and insoluble fiber which is great for a healthy digestive system. The soluble fiber (pectin) helps lower cholesterol, keeps your bowels regular and stabilizes your blood sugar. This recipe uses rapadura which is a sugar before it has molasses removed, so it is lower glycaemic than raw sugar and more nutritious. It can be sourced from health food shops. Alternatively you can use maple syrup, which is lower glycaemic and more nutritious than honey, golden syrup or rice syrup. I’ve also used coconut oil or macadamia nut oil instead of margarine or vegetable oil which contain inflammatory trans fats.

Filling
6 medium sized apples - approx 1 kg
1 teaspoon vanilla extract, paste or 1 vanilla bean
1/4 teaspoon ground cinnamon
Grated rind of 1 lemon
1 Tbsp grated ginger
2 cups water

Crumble topping
1 1/2 cups rolled oats (or rolled quinoa or almond meal for gluten free)
1/2 cup organic desiccated or flaked coconut
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/4 cup rapadura or organic maple syrup
3 tablespoons coconut oil, macadamia nut oil or butter
1/2 cup walnuts or macadamia nuts (optional)

Method:
Preheat your oven to 180C
Cut apples into wedges with the skin left on, removing the core.
Mix apples, vanilla extract, cinnamon, lemon rind, ginger and 2 cups of water in a saucepan and simmer on the stove top until soft, stirring occasionally.
Place the stewed apple, drained of the water, into a baking dish that has been greased with coconut oil or butter.
To make the crumble, combine the rolled oats, coconut, cinnamon, vanilla, rapadura or maple syrup and walnuts until well mixed and then add softened coconut oil until crumbly.
Scatter the crumble over the top.
Bake for 30 minutes or until the crumble is golden brown.
Remove from the oven and serve alone or with fresh cream or natural yogurt.

Fruit Variety:
Fold through a cup of raspberries or blueberries or the pulp of 2-3 passionfruit to the poached apple before placing crumble on top.
When in season – replace some of the apples with 2 – 3 fresh raw peaches, 6 apricots, or 1 bunch of rhubarb.

Trout with Avocado Sauce, Asparagus and Quinoa

2013-05-21T07:00:00.000+10:00

Eat well. Live well.

Ingredients:

4 x 200g trout fillets
Salt and pepper to season
1 Tbsp of olive oil
1 Tbsp of lemon juice
2 ripe avocados, chopped
Juice of 1 lemon
1 garlic clove, chopped
1 Tbsp of olive oil
2 bunches of asparagus, cut off the end approx. 1 cm
3/4 cup of quinoa
1 1/2 cups of water

Method:

Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 4 minutes.
Add avocados, lemon juice, garlic and olive oil into a food processor; pulse into a creamy consistency.
Preheat a frying pan. Combine the trout fillets, salt and pepper, olive oil and lemon juice in a bowl. Place them into a medium to hot frying pan. Cook for 5 minutes each side.
Remove the lid and fluff the cooked quinoa with a fork. Set aside to cool completely.
Heat a saucepan full of water, bring to boil and then place the asparagus in for 5 minutes; they should still be slightly crunchy.
Place the trout on a bed of asparagus, spoon avocado sauce on top and serve quinoa on the side.

Bondi Barefoot 26th May

2013-05-16T07:00:00.000+10:00

The "BONDIBarefoot" was first run in 2003 and has quickly developed into one of Australia's most unique running events. A soft sand run over 3 distances - 10km, 4km, and the Barefoot bolt. The event raises money for the North Bondi Surf Lifesaving club, which is a vital component of our community, helping to protect swimmers at Bondi Beach. This is a unique opportunity to run across Australia's most famous beach. It is a fun family day as well as a chance to get fit in the fresh air and sunshine, cheered on by all your friends and family. Whether you are slow or fast, there is a race that accommodates everyone. http://www.bondibarefoot.com.au/

Three Weeks To Go ...

2013-05-15T09:45:00.000+10:00

On the 7th June I am heading to the U.K for a couple of weeks for a friend's wedding so book your appointments now as they are filling up fast. Stock up on your flu fighters before the cold of winter hits. If you need any supplements while I am away, both clinics will easily be able to arrange this for you.

Better Health Clinic - 02 9389 3689 The Jocelyn Centre - 02 9268 9000

When I return I will be revitalised with new creative insights and energy to meet all your health needs.

Is Heartburn Causing You Heartache?

2013-05-09T08:00:00.000+10:00

Reflux is commonly known as heartburn as it strikes in the chest and can feel frighteningly like a heart attack. Symptoms of acid reflux may include laryngitis, hoarseness, sensation of a lump in the throat, post-nasal drip, chronic throat clearing, excessive throat mucous, sore throat, cough, spasm of the throat and/or throat pain. The issue is not with an excess of stomach acid, although it may feel that way, but with a defect in the closing of the oesophageal sphincter that separates the stomach from the oesophagus.

Several foods trigger reflux, including alcohol, chocolate, coffee, spicy foods, tomatoes, capsicums, carbonated drinks (soft drinks), junk food and citrus fruits. Not all of these foods will cause symptoms. Become acquainted with your triggers and avoid them.

Tips to reduce the onset of heartburn:

• Leave 3 hours between eating and bedtime so you do not go to bed on a full stomach.
• Avoid coughing and throat clearing: swallow or sip water instead.
• Elevate the head of your bed with a telephone book or brick.
• Avoid tight clothing, overeating and excess weight.
• Chew your food well and eat slowly
• Lose weight if you are overweight.
• Limit any water immediately prior or during a meal as it dilutes your digestive enzymes.

How to heal your heartburn:
• Eat soft foods only for 2 days to heal the oesophagus (and lining of the digestive system) from any prior damage that may have been caused by excessive acid in the past. No nuts, crackers, toast, popcorn, biscuits, breakfast cereals, hard crunchy salads/fruit. Eat soft, lightly cooked foods eg. rolled oat porridge, eggs, soups, stews, casseroles, steamed veges, cooked rice, soft fruits, mashed potatoes, yoghurt, bread.
• Drink 1 Tsp – 1 Tb apple cider vinegar in a glass of warm water before meals which will help rebalance the acidity and improve digestion.
• Slippery elm is a soothing demulcent powder that prevents stomach acid from resurfacing. 1-2 tsp in a glass of water after every meal allows your oesophagus to heal.
• If you don't like slippery elm powder you can use raw honey instead. Having 1 tsp any time you feel discomfort or pain as well as before bed soothes and heals the oesophagus.
• If on the run, carry a Red Delicious Apple with you. These apples contain a chemical which is a natural antacid.

For my patients, I prescribe herbal medicines or nutritional supplements that coat and heal the gut lining and rebalance your digestion and stomach pH. These are individually prescribed depending on the cause, such as that old friend, stress.

Seafood Risotto

2013-05-07T08:00:00.000+10:00

We are so lucky to live in Australia and have access to a sumptuous array of fresh fish to choose from. This brown rice risotto is deliciously filling for an autumn evening.

Ingredients:

1 1/2 cups brown rice (soaked overnight in water)
1 large piece of blue eyed cod
10 fresh prawns
1 green capsicum
1/4 cup of coconut oil/butter/ghee
1 leek
1 vegetable stock cube
Large handful of green beans
Fresh thyme or oregano
3 cloves of garlic
1 zucchini
1 fresh red chili
1 lemon/lime

Method:

Start by cooking your brown rice in the vegetable stock cube
Chop beans, capsicum, leek, chili and garlic and stir fry in the coconut oil
Next add the blue eyed cod and prawns and cook for a further 5-10 minutes
Once the brown rice is cooked, add it into the wok. Add a cup or two of water depending on how much sauce you would like.
Add some freshly chopped thyme or oregano
I served my risotto with some fresh rocket and a squeeze of lemon - simply delicious!

ANZAC Biscuits

2013-04-24T08:00:00.000+10:00

Tomorrow is ANZAC Day, 25th April which celebrates the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War. It is a time to honor those who have fought for our freedom today but also an opportunity to remember the Australian tradition of mateship.

Mateship is a distinct Australian quality which brings our community together. Enjoy these healthy Anzac biscuits to share with your family and friends on your ANZAC Day.

Ingredients:

1 ½ cups rolled oats
½ cup desiccated coconut
½ cup chopped macadamia nuts
2 ½ tablespoons coconut oil
2 tablespoons maple syrup or raw honey
1 teaspoon vanilla extract
1 tablespoon water

Method:

Preheat the oven to 160C
Combine all ingredients and mix thoroughly with a wooden spoon or blend in a food processor briefly.
Roll out and flatten biscuits and place onto a baking tray lined with baking paper
Bake for 20 -30 minutes until golden brown

Taking the Heat Out of Menopause

2013-04-23T11:00:00.000+10:00

The mid-life changes of women are seen as synonymous with ageing. However, I like to view these transitional years as marking the beginning of the second half of a woman’s life, often a time of self-empowerment and certainly a natural process that can be a rewarding experience and a positive event in a woman’s life.

Hot flushes & sweating

These are due to the oestrogen decline, to Lutenizing hormone surges in response to the decline, and indirectly to exhausted adrenal glands that cannot adequately take over the role of hormone production from the ovaries.

Sage is a wonderful herb specifically for hot flushes. A popular home remedy is to chop 6 fresh sage leaves, soak them overnight in lemon juice, strain and drink the juice for 7 - 10 days. Two other beneficial herbs are Astragalus and Zizyphus which support the adrenal glands as well as vitamins C, B5 & B6 which nourish these glands.

Vaginal, skin and eye dryness

Black Cohosh is the herb that works best, and there have been a number of open and double-blind trials in Germany to verify its traditional use for alleviating these symptoms. Vitamin E is the most important vitamin for menopause and older women in general. Simply opening a vitamin E capsule and applying it locally to the vagina softens and lubricates the tissue.

Fluid retention

Both celery and parsley freshly squeezed in a daily vegetable juice work well. Or try dandelion leaf tea which is available at most health food stores. Although you are accumulating water, it is not getting into the cells so you need to drink more water to flush it through.

Depression & anxiety

St John’s wort (Hypericum) is widely used in Europe. It is prescribed by doctors in Germany and has been the subject of many scientific studies. It helps restore the integrity of the nervous system, calm anxiety, and is anti-depressant. However, it cannot be taken with heart medication, other anti-depressant drugs (SSRIs) or HIV medication.

Additionally, oats is specific for depression and anxiety as it nourishes the nervous system. Even having rolled oat porridge or muesli for breakfast will make a difference. Try a drop of lavender essential oil neat on your wrist for a calming and uplifting natural perfume.

Poor Memory/concentration

Gingko and rosemary both increase circulation to the brain and our extremities and are therefore great for memory as well as low libido. Pick a sprig of rosemary bush and place in hot water for an energising tea.

Lifestyle Recommendations

– Wear layers of light, loose-fitting clothing made from natural fibres that can be easily removed;
– Avoid overheating the body by extremely hot baths or saunas, hot chillis & spices, alcohol & coffee;
– Balance your weight so that you are neither underweight nor overweight;
– Try relaxation techniques such as meditation, yoga, massage, guided relaxation CD, aromatherapy;
– Moderate weight-bearing exercise maintains bone density (unfortunately this does not include swimming), strengthens the heart and improves mood: aim for 1 hour 3 times a week, e.g. walking with hand weights, yoga, gym.

Vital questions to ask yourself during this perimenopausal time:

What is out of balance in my life to cause these symptoms? How do I feel about going through menopause? Do I fear ageing or growing old? Do I feel I have no purpose or do I still have a career that I enjoy? Maybe my children have grown up and left. Or is it a time to revalue and reassess my life and see it as the beginning of a new stage filled with opportunities?

Certainly, it is a time that the body is producing new-found energy, perhaps only needing to be channelled into a new hobby or pursuit, rather than have it work against you. Often it is a time to put your needs and desires first. Maybe it is time to fulfil a dream or ambition that you haven’t previously had an opportunity to do, taking advantage of your years of life experiences and wisdom.

Rack of Lamb with Cauliflower and White Bean Puree

2013-04-15T15:15:00.004+10:00

As the evening temperature drops, this delicious lamb recipe will make you look like a Master Chef, thanks to Pete Field who cooked this lovely meal for us last Sunday.

Ingredients:

Rack of lamb
Whole cauliflower
1 tin of white beans
1 Lemon
Half bunch of Italian parsley
1 sprig of rosemary bush
1 clove of garlic
Coconut oil for cooking
Salt and pepper

Method:

Brown racks of lamb in frying pan for 30 seconds each side using coconut oil
Score meat with a sharp knife and sprinkle with fresh rosemary
Bake in oven for 30 minutes until tender at 180 degress celcius
Cut lemon into quarters and add to the baking dish in the oven in the last 10 minutes
Steam cauliflower for 10 minutes
Blend steamed cauliflower, tin of white beans, a little of the water from the steamer, 1 clove of garlic and half a bunch of parsley
Salt and pepper to taste
Remove lamb from oven and allow to sit for 10 minutes before cutting into cutlets
Place cutlets on top of the cauliflower puree and serve with baked lemon
Best eaten with a squeeze of baked lemon and a fresh salad of diced cucumber, red and green capsicum and feta

Bon Appetit!

Gluten Free Hot Cross Buns

2013-03-13T09:37:00.000+11:00

These Hot Cross Buns are a gluten free and nutritious alternative. Good for those on a Paleo diet too. Drizzle dark chocolate crosses on top if you like.

Ingredients:
2 organic eggs
3 cups almond meal
80g raisins/sultanas
1/4 cup extra virgin olive oil 
2 tablespoons raw honey
1/2 teaspoon baking soda 
1/2 teaspoon vanilla bean powder/essence
1 teaspoon cinnamon 
Zest from 1 orange 
Pinch of sea salt
Coconut oil (to grease baking tray)

Method:
Preheat oven to 180 C
Combine dry ingredients (almonds, baking soda, vanilla, cinnamon and salt) and mix well
Blend wet ingredients (oil, honey, orange, eggs) in food processor
Add wet ingredient to dry ingredients and mix well
Pat spoonfuls of mixture onto a greased baking tray
Bake for 30 minutes or until golden 
Serve with organic butter & raw honey or homemade jam. Also delicious on their own!

Fitness First Star

2013-03-12T07:00:00.000+11:00

A couple of weeks ago I had the exciting opportunity to shoot 10 segments for Fitness First TV based upon my article, 10 Foods For An Einstein Brain. My article also features in the March edition of the Fitness First magazine. If you're a member of the Fitness First gyms, keep an eye out throughout March and April for my TV segments which will be screened nationally. For a preview of my brainy tips, take a look at my Youtube channel: http://www.youtube.com/ClaudetteWadsworth Thanks to Active Media Group and all the crew.

Fertility Hot Spot

2013-03-11T15:39:00.000+11:00

Easter is about new beginnings and new life. Conceiving a child is a very special, though often unconscious, event. For others, it may be problematic. Fertility is a complex issue that involves both prospective parents. I have been consulting women and couples for the last 12 years which I am very passionate about because there is so much potential for improvement as well as opportunity for parents to educate themselves. Taking control of one’s own fertility, and having an active role in treatment, can be an important and empowering factor for many prospective parents.

Recently I attended a 3 day conference at The Hilton Hotel Sydney to update on the latest scientific research of natural methods, medical testing and assisted reproductive technology such as IVF. Whether you are trying to conceive naturally or using IVF, there are many changes that you can make to profoundly improve your chances of a healthy, successful conception, pregnancy, birth and baby. IVF doctors say increasing numbers of prospective parents unrealistically see IVF as the "silver bullet" after eating, drinking and smoking themselves into poor fertility health.

Poor nutrition, tobacco, drugs, alcohol, environmental pollution, lack of exercise, stress, oral contraceptives, genito-urinary infections, and other infections eg Candida, allergies, child bearing at an older age and stress are all important factors which deplete the quality of sperm, eggs, health of the male and female reproductive organs and in turn, impair fertility. A recent study in the UK showed IVF success rates more than doubled when preceded by a period of preconception health care. I consult many couples who are undergoing IVF treatment where nutritional support and stress management are vital. No supplement that has a hormonal effect is given to interfere with the drug regime.

IVF specialists also say it is not enough for just the woman to get into health - the male partner's weight, diet, cigarette and alcohol consumption significantly impact fertility and sperm quality. The combined effort by both parents ensures better health of the new baby as fertility issues may come from either the female or the male with 50% DNA from each. If only one partner is involved, it is still worth doing but will not necessarily be as effective.

Many couples say they already have a healthy diet but unfortunately nowadays this may be inadequate as the nutrient content of food is affected by farming methods, modern processing and refinement of foods, lifestyle issues, tobacco, alcohol, being on the oral contraceptive pill and other drugs that rob the body of vital nutrients. This was demonstrated by a CSIRO study that found 67% of Australian women received less than the Recommended Daily Allowance (RDA) of zinc in their diets. Stress increases the demand of a variety of nutrients. Older couples may require an increase in nutrients compared to a younger couple because their nutrient stores may be depleted as they have been exposed to lifestyle and environmental factors for a longer period of time. Nutritional needs are also increased by 15-20% in pregnancy. A recent study published in the American Journal of Clinical Nutrition in January 2007 found that eating trans fats, eg. margarine, deep fried oils, processed foods, increased the risk of fertility problems by 70% or more.

Getting healthy before trying to conceive is not a new idea. Many traditional societies practiced preconception health care, such as the Ancient Greeks and Romans whose conceiving couples abstained from alcohol prior to and during pregnancy due to its damaging effects on the foetus. Veterinarians, stock breeders and farmers all feed special diets to their animals prior to breeding as well.

This Easter begin a new chapter in your life, starting with your health.

How Do We Raise Girls For A Kinder World?

2013-03-04T15:36:00.000+11:00

How do we raise girls for a kinder world? Steve Biddulph, the world's best-selling author of Raising Boys (sold over 1 million copies) shares the story in his groundbreaking new book that helps our daughters grow up wise, soulful and strong. Unfortunately his talk at the Art Gallery of New South Wales, Sydney next Tuesday is sold out but is sure to be insightful and enriching. Recently Steve said, "I simply want your daughters to grow up liking themselves and believing in things that are more important than how you look and what you wear."

One of the important factors that Steve touches on in his book is "dropping the anxiety levels in our homes". I know from personal experience at different times in my life that anxiety can be detrimental so I make a conscious effort to keep my stress levels down. Some practical ways to keep anxiety at bay:

1. Talk it over with someone. “Getting it off your chest” actually has therapeutic value and you realize you are not alone! Talk to someone you respect and trust or ask about a counselor, mentor or therapist.

2. Exercise relieves stress and lifts your mood. Living in a world that is so mind-orientated, it's important to move your body and get you out of your head. Do an exercise that you enjoy so then you will be more motivated to do it and have fun with it e.g swimming, walking in nature, yoga, dance, running, surfing, gym, tennis.

3. Set a limit to how long you spend online. While technology is beneficial in so many ways, investing too much time online can cause you to be unproductive or too caught up in other people's thoughts and activities. It's important not to ignore your real life and your own creative abilities.

4. Shift your focus. When we're involved in a project, something we are passionate about or helping others it helps to take the focus off ourselves and our own problems. It's so important to break the habit of negative thoughts because whatever we think about is what we put our energy into creating in our lives. Practice positive thinking and let go of the inner critic.How do you share your love with the world? Love, old fashioned, never goes out of style - and it feels fabulous!

BBQ Fish With Fresh Summer Salad

2013-02-21T07:00:00.000+11:00

Ingredients:

4 vine-ripened tomatoes
chopped avocado
8 pitted kalamata olives
1 handful of flat leaf parsley leaves chopped
thinly sliced fennel
80ml extra virgin olive oil
juice of 1 lemon
freshly ground black pepper
4x180g Australian Barramundi or Blue Eye Cod fish fillets
2 Tbs olive oil, for cooking

Tip: Where possible try to source locally fished seafood e.g. Australian Barramundi rather than imported Vietnamese. Your fishmonger should be able to recommend alternatives too.

Method:

Salsa:

Cut the tomatoes into quarters and discard the seeds
Finely dice the tomato flesh and fennel and place in a bowl
Add the olives, parsley and chopped avocado, then add the extra virgin olive oil and lemon juice and season with freshly ground black pepper

Fish:

Preheat the barbecue hotplate to high or heat a large frying pan over high heat
Brush the fish with olive oil and cook for a few minutes each side, depending on the thickness
Serve with the salsa

Children's Book Launch by Annabelle Wadsworth

2013-02-12T07:00:00.000+11:00

The first two books in the Mrs Twinkle Series (for ages 3 to 7 year olds) have just been launched by my mother, Annabelle Wadsworth. “Mrs Twinkle” bridges the gap between picture books and young adult fiction. The imaginative stories follow a star and a boy as they travel throughout the world discovering animals, habitat, our heritage and relationships. Both author and illustrator, Annabelle has also subtly addressed possible solutions for low self esteem through positive reinforcement. Zoom through the air with Mrs Twinkle! www.mrstwinkle.com.au

Monday 25th February at 10.30am come join Annabelle for a reading at Woollahra Library

E-book available from:
https://itunes.apple.com/au/book/mrs-twinkle-meets-simon-for/id585438988

Books available from:
www.littlesteps.com.au

Igniting The Creative Fire

2013-02-11T15:08:00.000+11:00

Whether you are celebrating Valentine's Day this Thursday or trying to ignore it, it is really a reminder to celebrate the greatest love of all - loving yourself. When we give ourselves time each week to do something that we love or we're passionate about, it is a way of giving back to ourselves as well as letting go of the daily stressors and putting the zest and passion back into our lives. Even if it's only for an hour on a weekend, it allows you to let go of your tension and the mundane and gives us a sense of empowerment, bringing the joy and fun back in. Last week I started dancing classes again which I haven't done for 6 years. Of course I was rather clunky and uncoordinated at first but by the end of the class I had the biggest smile on my face and was dancing on air.

The one thing scientifically proven to make 2013 your best year yet? Boost your creativity. As quoted by Red Day Coaching www.reddaycoaching.com researchers sent 56 subjects out on a four day wilderness hiking trip without access to electronic devices or mobile phones. Upon their return, the hikers took tests to measure their creativity. The control group that hadn't been in the bush, scored 4.14 out of 10. The hiking group scored 6.08, a staggering 50% more creativity! The researchers said that this creativity boost was probably due to being in nature as well as taking a break from the stressors of work and technology. Next time you get stuck on a problem or can't concentrate, turn your mobile off and take a walk in nature or get lost in your own creative juices - leaving all technology behind!

Often in our busy, modern world it is easy to forget to incorporate the creative juice into our lives as we are tuned 24/7 into our emails and Facebook, crippling our free time which we need to explore our imagination and let our spirits fly. We've forgotten what it is to ponder and daydream, imagine and create new possibilities but we need to remember that without creativity, there is no life. Fertility is the ultimate act of creativity and whether we are using it for this or not, it is still vital that we express our creative energy in other ways. There are many ways to express creativity such as art, singing, dancing, cooking, writing, woodwork, gardening, photography, graphic art, poetry, sex and sensuality. The other benefit is that it allows you to let go of all your worries and be present with what you love. You can't think about the past or the future while you are in the midst of your creative act.

For women, our creative expression is reflected in our hormones as the function of our hormones is to create life. According to Christiane Northrup reknowned gynaecologist in USA who wrote the book, Women's Bodies, Women's Wisdom, hormonal imbalances are often reflected in whether a woman is honouring her own emotional needs and creative expression. So if your creative energy is stifled or you are having period problems, then there may be an area of your life which also feels blocked. Look at where you're not expressing and using your creative energy and power in your life.

Ask yourself the following questions:
- How am I expressing my creativity in my life? What does creativity mean to me?
- What brings me alive? What am I passionate about?
- As a child, what did I love doing that I may have now forgotten?
- What are my emotional needs and do I express these?
- Do I believe that I have the power to change the conditions of my life?
- What am I most grateful for in my life right now?

Creativity is about putting the fun and play back into life. It doesn't have to take loads of time or money to have fun. So let your creative fire ignite by celebrating what you love in your life.

Happy Valentine's Day!

Breakfast Mini Kale Frittatas

2013-01-22T07:00:00.000+11:00

Great for a quick breakfast when you're on the go or as a healthy snack at work. Make a batch of these on the weekend to stock you up for the week ahead. Try different varieties by adding your favourite herbs, pumpkin or sweet potato. Otherwise at least you know you have managed to squeeze a leafy green into your breakfast.

Makes 6 frittatas Prep time: 10 minutes

Ingredients:
1 brown onion, chopped
6 organic eggs
3 Tb milk (or almond/goat milk if allergy)
6 vine-ripened cherry tomatoes, quartered
2 large kale leaves, roughly chopped
1 Tb olive oil for frying
Salt and pepper to taste

Method:
Preheat oven to 175 degrees celsius. Fry onion lightly in olive oil. Blend eggs and milk in a blender until light and fluffy (or whisk by hand if you don't have a blender). Stir in other ingredients, season with salt and pepper and pour mixture into a six-cup muffin pan. Bake for 20 minutes. Remove from muffin pan and cool

Chocolate Cheesecake For The Family To Go Nuts Over

2012-12-31T08:00:00.000+11:00

We all need a sweet treat or a party dessert so here is the perfect solution to keep your health at its prime. It is free of gluten, dairy, soy, peanuts and low in sugar and yet, still tastes amazing! Courtesy of Terri Hanlon of Bodywize gym.

Prep-time: about 10 minutes
Makes: 12 mini cheesecakes or one 8 inch cake

Almond Crust:
- 1 cup almond meal
- 3-4 medjool dates
- pinch of sea salt
- 1 tsp vanilla

Directions:
Place all of the above ingredients into a food processor and pulse till combined. The crust should have a slight sticky consistency. Press the almond crust into the oiled or lined cheesecake pan with your fingers. Set aside as you make your filling.

Chocolate Filling:
- 2 cups cashew nuts
- 1/2 cup coconut oil
- 1/2 cup maple syrup
- 1/2 cup water
- 2 tsp vanilla
- 3/4 cup raw cacao powder (or cocoa powder)

Directions:
Soak cashew for about 10-15 minutes (optional) then rinse well. Place cashews into blender with maple syrup, vanilla, and water. Blend until creamy. Next add in your cacao powder and coconut oil. Keep blending till creamy. You may have to scrape down the sides a few times. Continue blending till it is smooth. Pour the filling into the cheesecake pan and set in the freezer for a few hours. You can top it with crushed pecans or cashews, slivered almonds and fresh raspberries.

Yummy!

New Bondi Junction Clinic 9389 3689

2012-12-27T07:00:00.000+11:00

New Year, New Beginnings!

As of January 2013 I will be partnering with Better Health Clinic at 40 Grosvenor St Bondi Junction. This means a new number, better services and a fresh new look. You will enjoy the same excellent Naturopathic services at the same convenient location but simply next door. Better Health is a newly renovated clinic with full time reception services so it will make appointment bookings, ordering of products and supplement collection faster and easier. Better Health is a passionate group of health practitioners who offer osteopathic and massage services as well.

Tuesday 8am - 6pn

Thursday 10am - 8pm

02 9389 3689

Over the past 12 years I've had the privilege of being involved in the key milestones of my clients and their family's lives. I wish 2013 to be a wonderful year of fulfillment and health for you and your family.

Birth of a NEW .... world, era, way, year

2012-12-21T07:00:00.000+11:00

Today is supposedly the end of the world as we know it, according to the Mayan calendar. However as many people view it, it is simply letting go of outdated ways of living and the start of a new perspective of our own lives and the world around us. This is a time to walk your talk and positively contribute to the world you wish to live in. If you want peace, love and harmony in your life and in the world then it's about making it a reality in your own relationships now. It's about seeing every challenge as an opportunity and a time for you to step up and allow your passion and truth to be seen. None of us are living on an island, we are all interconnected globally so whatever you think, say or post will affect many people right around the globe. The way you live your life affects all of us - this is the magic of living.

This is the time to decide that you CAN live the life you dream of. You deserve to feel empowered, healthy, strong and inspired. Trust your gut feelings, embrace all that serves you and let go of anything that no longer does. The best way to create what you want is through joy, laughter, play and instinct. Whatever inspires you and gives you that zest for living is your most valuable source of motivation. Use this wave of inspiration to set new intentions and priorities, look to the future, decide to meet your full potential and then discover the best ways of living that out.

This can be achieved with simple goal setting techniques. We often create goals for our career and work but we forget or think it is unimportant to create goals for our personal lives as well. Setting goals gives you a clear focus for the year ahead. It also sets the intention in your mind and subconscious to find ways of creating this. On a bigger energetic level, it also sends a message to the Universe of what opportunities we want brought to us. Whatever we focus on, we create in life as we direct our energy towards it whether intentionally or not. Let’s use this universal power for manifesting the best in our lives.

Start to look at your goals in all areas of your life:

1. Personal
2. Family
3. Hobbies/sport
4. Financial
5. Career
6. Spiritual

Next is to actually write them down which helps you clarify and crystallize them as a real possibility in your life. Then write a specific time frame next to them that you would like to achieve these in the coming year. It may be easiest to break them up into categories of 3 months, 6 months & 12 months or end of 2013.

Allow your imagination to run wild - you are worthy of it all so have fun with it but be careful that you do indeed want what might well come your way!

Finally keep your list next to your bed and look over it briefly every morning or night, visualize these things coming into your life and what it will be/feel like. Keep the energy and picture alive—don’t just stuff it in a drawer never to be seen again. Make this year rewarding and fruitful for you!

Shine your light into the world!

Art For Wellness

2012-12-17T15:45:00.000+11:00

My colleague Sami Ziyeh is running art workshops in 2013 for adults as well as parents and their children to enhance wellbeing, rekindle their creativity and strengthen their relationship. Workshops are facilitated by highly experienced Art Therapist and Cultural Facilitator, Samiramis Ziyeh, who offers a supportive environment to enhance wellbeing with emphasis on the process rather than the end product. Classes start early February at E J Ward Community Centre 189 Underwood St Paddington 2021.

For more information and bookings contact:
Sami 0499 888 024
shami.ramzi@hotmail.com

Sensational Summer Smoothie

2012-12-13T08:00:00.000+11:00

A banana smoothie with a difference! For a fast track breakfast or a healthy snack my sensational smoothie is packed full of energising nutrients to keep you firing well into the New Year. Bananas provide energy and magnesium which prevents muscle cramps. Healthy Omega 3 oils are found in the avocado, almonds, chia seeds and flaxmeal. Fibre in the almonds, chia seeds and flaxmeal will keep your bowels regular. Cinnamon controls your sugar cravings and increases circulation which keeps your brain alert. Antioxidants to prevent disease and ageing are packed full in the superfood chia seeds and the green leafy spinach. Believe it or not, this actually tastes delicious!

Ingredients:
- 1 ripe banana
- 1/2 medium-sized avocado
- 1 cup of water
- 1/2 cup of almonds
- 1 tsp of chia seeds
- 1/2 tsp of cinnamon
- 1 large leaf of spinach or silverbeet
- 1 Tb of flaxmeal or ground flaxseeds
- If you want more protein, add 1 scoop of a good quality whey protein or 1 cup of milk if you can tolerate dairy.