Claudette's Specialties: Female and Male Hormonal Imbalances, PMS, Period Pain, Fibroids, Polycystic Ovaries/Syndrome, Endometriosis, Menopause, Prostate Problems, Low Libido, Natural Fertility Management: Contraception, Overcoming Infertility Problems (females and males), Preconception Care, Sex Selection, IVF support, Pregnancy Care: Pregnancy nutrition and remedies, Miscarriage support, Birth preparation, Doula: Childbirth support, Post-natal care for mother and child.

Mango Power Smoothie

One of my fondest memories of summer is when mum would come home with a box of mangoes. There is so much you can do with mangoes but I love making this easy power-packed drink that gives you that summer zing!

Preparation Time: 3 minutes
Serves 2

2 mangoes, peeled
1/2 cup of natural yoghurt
2 tsp chia seeds
2 tsp hemp seeds
1 Tb LSA (ground linseed, sunflower, almond) or flaxmeal
2 cups water or coconut water

Option:
Add 1 cup of ice for extra chill

Peel and chop mango into blender
Add all other ingredients and blend for 30 seconds

This refreshing smoothie will power you through the summer heat. Drink slowly and enjoy every sip!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au

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Watermelon And Fetta Salad


Light and refreshing for a balmy summer evening. Serve this salad on its own or as an entrée, prepared in just 3 minutes.

Ingredients
Watermelon
Spanish onion
Fetta cheese
Fresh mint sprig

Slice the watermelon thinly, removing the skin, white flesh and any pips.
Place on plates with a thin slice of fetta cheese on top.
Place a slice of Spanish onion on top and sprinkle with a sprig of fresh mint.


Option: Drizzle ½ teaspoon of balsamic vinegar on top.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au


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Say Goodbye To Summer Mosquitos

With over 2 500 different species of mosquitos throughout the world, mosquitos are the uninvited guest to your summer barbeque. While there are many ways to deter mosquitos from biting you, some are more toxic than others, particularly for children and babies. Commercial mosquito repellents are a concentrated chemical solution containing DEET which does have toxic side effects. However, mosquitos are not only a nuisance – their bites can cause serious complications including the transmission of diseases such as malaria, Ross River fever, yellow fever, encephalitis and West Nile virus to humans and animals. The following suggestions are some easy, safe and non-toxic ways to repel these pests:

  • Adequate dietary B vitamins, particularly vitamin B1, repel mosquitos from biting. Increase your intake of sunflower seeds, rice bran/brown rice, wheat germ, rolled oats, wholemeal grains, lima beans, mung beans, peas, eggs, Brazil nuts, lentils and broad beans. 
  • High blood sugar attracts mosquitos so reduce your intake of sweets, sugary drinks, alcohol and lollies!
  • Avoid bananas during mosquito season. The way your body processes the banana oil attracts these sugar-loving insects.
  • One of the best natural insect repellents is Vick’s Vaporub.
  • Also highly recommended is citronella oil. You can now purchase citronella candles, incense sticks, burner rings, roll-on/spray solutions or add a few drops of the essential oil to an oil burner.
  • Make your own homemade insect spray by adding citronella, tea tree and lavender essential oils to a base of vinegar and water. Shake well and spray on the body.
  • Make sure you drain all pools or buckets of water (unless you have fish of course) as they become breeding grounds. If you have your own rainwater tank, pour ½ cup of oil into the tank.
  • Planting marigolds around your garden or pots on the balcony works well because the flowers give off a fragrance that the mosquitos do not like.
  • MooGoo Tail- Swat Body Spray is a natural mosquito repellant suitable for adults, children and babies without smelling like a citronella candle. www.moogoo.com.au
When all else fails – get a frog!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
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Join The Juice Trend


Summer is the perfect time to detoxify your body and cleanse your winter waste so you will be refreshed and energised for summer action! Out with trapped toxins, in with new nutrients. Commit to a pure diet and reap the benefits.

Most people treat their cars better than their bodies. They would never ignore a warning light for an oil change or regular maintenance, but they often ignore the tell-tale signs that their body is in desperate need of a tune up. An unfortunate fact of our modern life is that even the healthiest body struggles with inferior nutrition, pollutants in the air, water and food supply and a lack of healthy activity. It’s no wonder that most of us don’t feel like the Formula One racing cars like we should!

Freshly squeezed juices have become the newest health trend. Drinking freshly squeezed juice flushes your body with antioxidants and vitamins in an easily digested form. This takes a load off your digestive system and allows the body to heal and repair. Benefits of juicing range from luminous skin, enhanced energy, mental clarity, detoxification of stored toxins, modifying the body pH to a more alkaline state to combat diseases such as gout, arthritis, liver damage, gastric ulcers and more. In comparison, bottled juices have been pasteurised so they do not go off on the shelf, but this heat destroys the vitamin C and other nutrients, leaving you with only fruit sugar and water.

However, in today’s modern age, when you are still working, exercising and under stress, I feel it is too much strain on the body to do a juice detox for longer than a couple of days. An easy way to incorporate the antioxidant potential of juicing would be to elect one day a week of juices only, or drink one juice everyday. Otherwise make sure you have time to rest and relax during any detox.

The gold standard of juicing is cold pressed juices. These juices are made with a traditional centrifugal machine. As the name suggests, the fruit and vegetables are pressed rather than sliced by spinning blades, which can overheat and oxidise the juice. Pressed juices are thick with an intense and vibrant taste, retaining the maximum amount of nutrients possible as well as the enzymes to aid digestion. They are the powerhouse of essential minerals and antioxidants and it would be difficult to eat enough greens to get the same nutrient impact.

Botanica is a hand crafted cold pressed juice company with a big vision for improving the health vitality of Australians. Started by juice converts, Richard and Nadia, together with an ex-Fratelli Fresh chef and food microbiologist, the Sydney based Botanica's blends taste as incredible as they make you feel. 
Try the mean, green Turtle Power ( kale, spinach, celery, cucumber, green apple, lemon) to the sweet, creamy Nut Bar ( almonds, vanilla bean, agave, medjool dates, cinnamon, and filtered water). Botanica juices are made from nothing but organic or chemical-free fruit, vegetables and nuts, freshly pressed by hand. Now available in Harris Farm Bondi, their landmark store at 547 Bourke St, Surry Hills and delivered to your door or workplace www.botanicalife.com.au

Detox Tips
  • Rather than a morning coffee to pep you up, opt for a fresh juice instead. Carrot, celery, beetroot, ginger are particularly effective, while watermelon, pineapple and mint give a little summer zing. When the afternoon slump hits, rather than reaching for the biscuit jar, head to the juice bar for a healthy kick.
  • Green Smoothies are all the rage! Rather than juicing, buy a blender and simply blend your green veges with water for a quick antioxidant-rich, filling snack in itself: kale leaves, spinach, half a cucumber, half a lemon, 1 green apple or a banana for taste: bon appetit!
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little sea or Himalayan salt to your water to replace your electrolytes.
  • Summer Coolers: Make some iced herbal tea by adding ice cubes, slices of lemon/lime and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
  • Going Herbal: Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer.
  • Detox Your Mind: A good detox also includes some decluttering of your mind and your life to make space for the new to unfold. Take some time out for yourself to relax and rebuild your energy stores - there's plenty of summer parties ahead so you won't miss out! Consider what no longer serves you in your life....and let it go. Spend time doing what you love and are passionate about rather than wasting your time worrying about what everyone else is doing. Surround yourself with those people that genuinely care and bring out your best rather than simply boosting your ego.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
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2014 Bondi Junction Clinic Expansion


After two wonderful years both professionally and personally at the Jocelyn Centre in Clarence St CBD Sydney, I have decided to consolidate my practice to Better Health Clinic, Bondi Junction. My last working day at the Jocelyn Centre will be Wednesday 18th December 2013.

I will continue to practice on Tuesday, Wednesday and Friday at Better Health Clinic in Bondi Junction. I thank my city patients for their support and loyalty over these years and I look forward to seeing them in Bondi Junction in 2014.

40 Grosvenor St
Bondi Junction NSW 2022
Ph: 02 9389 3689

Better Health Clinic is a highly regarded group of health practitioners including two very experienced osteopaths, Sam McCarthy and Luke Rickards as well as offering acupuncture, Shiatsu massage and counselling services.

Better Health Clinic is easily accessible from the city CBD. Bondi Junction train and bus interchange is only a two minute walk from the clinic. Use the Grafton St exit and we are across the road from the back of the train station, David Jones and Westfield.  There is 1 hour free parking on Grosvenor St, a car park next door to Better Health Clinic on the corner of Grosvenor St and Grafton St as well as free 2 hour parking in the Bondi Junction Westfield.



By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au
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Christmas Pudding To Share With Santa



What’s Christmas without a traditional pudding and here is one that’s healthy as well as delicious, designed by Teresa Cutter. I love the smell of spices wafting through the house on Christmas day. This recipe is so simple, quick and won’t make you bloated; it will only bring more good cheer! It is also gluten free with no added sugar. The almond meal gives it protein and healthy Omega 3 oils which are anti-inflammatory and important for luscious skin, hair and a healthy heart. The spices are antioxidant and improve circulation, while the dried fruit are high in iron and are natural sweeteners. 


Ingredients
225g fresh pitted dates- approx. 10-15 dates depending on their size
zest from 1 orange
250g organic dried apricots, chopped
150 g (1 ½ cups) almond meal / ground almonds
1  teaspoon vanilla bean paste or extract
1 tsp ground cinnamon
¼  tsp ground nutmeg
¼ tsp ground ginger


Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
Process until mixture is combined and looks like fine crumbs.
Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice, then mix again. Your pudding mix should come together in the hands when lightly squeezed.
Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
Arrange onto a serving plate and set aside until needed.
Store in the fridge for up to 2 weeks.
Serve puddings with cold mango coconut custard.

Note: You do not need to bake these puddings.

Mango Coconut Custard
1 mango, chopped
1/2 cup coconut milk
Juice from ½ orange
Combine all the ingredients into a blender and blend until smooth.

Other serving suggestions 
Garnish with fresh red strawberries and top with yoghurt or thick cream


Christmas Pudding- The Baked Traditional Version
Makes 12, Preparation time- 20 minutes. Cook for- 1 hour 15 minutes

Ingredients
450g pitted dates
1 whole orange, chopped, including skin.
1  1/2 cups (375ml)  water
1 ½ cups (250g) raisins
1 2/3 cups (250g) organic dried apricots, chopped
3 cups (300g) almond meal
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
2 eggs, lightly beaten


Preheat oven to 180C fan or 200C. Grease 10 x ½ cup dariole moulds.
Combine dates, orange and juice into a saucepan and bring to boil.
Simmer for 15-20 mins until all liquid has evaporated and dates and orange are soft. Set aside to cool.
Place date and orange mixture into a Vitamix or food processor and process until a paste forms.
Transfer to a large bowl. Add sultanas, apricots, almond meal, spices, eggs and mix well. Add another egg if needed.
Divide between prepared pudding / dariole moulds.
Place into a deep baking dish.
Pour enough hot water to come half way up sides of pudding bowls.
Cover each with a layer of baking paper and foil, pressing around the edges of the pan to completely seal.
Bake for 1 hr 15 mins.
Invert puddings onto serving plates.
Serve with homemade custard and enjoy.


By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 


info@claudettewadsworth.com.au

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End Of Year Revamp



With the end of the year fast approaching, many people including myself are starting to feel a bit tired and worn out from an eventful 2013. When feeling sluggish, eating poorly starts to creep in and it's hard to shed your extra winter weight. Here are some healthy tips to energise your body and help you fit into your summer bikini!
  • Get moving! Endorphins produced when exercising stimulates more energy and makes you feel good. Choose something you enjoy, that is close to home or work and arrange to meet a buddy so you won't talk yourself out of it.
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little salt to your water to replace your electrolytes.
  • KIS - Keep it simple with meals based on a protein e.g. fish, chicken, eggs, meat, beans and salad or vegetables e.g. wholegrain sandwich with roast beef, mustard, avocado and rocket.
  • Don't Skip Meals: Eating every 3 hours boosts your metabolism so you burn through calories faster and have higher energy levels.
  • Snack It: Everyone gets caught out on snacks but rather than be tempted by the quick fix of the biscuit jar or chocolate bar, keep a bag of almonds in your desk drawer, dip vege sticks rather than chips into humus or salsa, eat hard cheddar cheese rather than soft Brie or Camembert, head to the juice bar, keep a few hard boiled eggs in the fridge for emergency snacks or a quick breakfast with a piece of fruit on the way to work, keep some sachets of miso soup in your desk drawer, a fruit smoothie (with yoghurt rather than ice cream) is healthier than a milkshake or Cherry Ripe. By adding 1 commercial muffin to what you normally eat each day, you increase your "bad" trans fats by 2%, but your risk of a heart attack increases by 93%!
  • Glycaemic Index Load: If you eat a bowl of ice cream, your blood sugar level goes through the roof, but if you eat a bowl of white rice or white pasta and measure your blood sugar again, it will be exactly the same! So it's not just about the amount of sugar or fat content but how quickly foods breakdown to sugar and are absorbed. Another example is broccoli has 4% carbohydrate and strawberries have 5% carbohydrate, while white bread has 75% carbohydrate content. As a result, 1kg of strawberries is the equivalent of 1 slice of white bread. Always eat wholegrain breads or crackers, brown or basmati rice, try Quinoa for a nutritious change (cook just like rice but only 10 minutes!) and combine these with lots of vegetables and some protein to slow down your digestion and make you feel full faster so you don't overeat.
  • Add Veggies to...Everything: Load up your meals with vegetables so there's less room for starchy grains and nutrient poor white flour products. At lunch, you can stuff a wrap with lettuce, rocket, tomato, grated carrot, sprouts, capsicum, avocado and bulk up your dinner meals with extra veggies thrown in. The rise in the incidence of asthma has been linked to diets low in fresh vegetables. We need a serve at every meal!
  • Start With Salad or Soup: Starting with a salad or soup can help you eat less over the course of meal, says researchers. It also ensures you get your 5 portions of colourful vegetables per day and is visually satisfying to think you can have 2 plates of food rather than only half a hamburger.
  • Late Night Dinners: If you arrive home late rather than having a quick fix like instant noodles or a microwaveable dinner, try having an omelette or a tin of salmon or sardines with a salad.
  • Healthy Takeaway: When time has got the better of you, some healthy takeaway options are Thai stir fry, brown rice sushi, Indian chicken tikka and dahl, grilled fish from your local fish shop, BBQ chicken with salad.
  • Ordering Out: Ask for rice or salad rather than chips or mash.
  • Dressing Up? Topping your salad with a creamy dressing will clog your system so keep it simple with extra virgin olive oil or flaxseed oil combined with apple cider vinegar or fresh lemon juice.
  • Sweet Tooth: Half a cup of natural yoghurt has fewer calories and improves digestion rather than half a cup of ice cream. Choose fruit such as pineapple or melon rather than cake or biscuits to fill up on fibre and water. 1 Tim Tam is equivalent to 2 cups of watermelon or 1.5 cups of pineapple! Avoid dried fruit which is high in sugar and sulfur preservatives: 1/4 cup of sultanas contains the same calories as 1 cup of grapes. Add a bag of apples or oranges to your weekly shopping list so you've always got some fruit on hand.
  • Get Some Shut Eye: If you don't get enough sleep, you crave sugars for energy and you make poor decisions regarding your food choices. 7-8 hours sleep every night aids weight loss!
  • Hidden Sugars: Sugar is highly addictive and it is in so many products nowadays e.g. cereals, muesli bars, flavoured yogurt so it's hard to avoid but eating excess sugars only contributes to weight gain and long term health problems. Throw out anything in your cupboards that has ingredients that your grandmother would not recognise and rather than eating packet products, eat fresh food.
By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au

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Return Of The Ancient Grain - Quinoa


Quinoa pronounced "keen-wah" has recently moved from health food shops to the supermarket aisle. It is quick and easy to cook as well as gluten free which is great for those with wheat allergies. It is an excellent substitute for couscous or rice and can be used in almost every type of meal - breakfast smoothies and cereals, hearty casseroles, salads, soups, and your favourite baked sweet treat.

It is labelled as an ancient grain because it has been grown for domestic consumption in the Andes Mountains of Equador, Bolivia, Peru and Colombia for over 3000 - 4000 years. It is not a true cereal or grain because it is not a member of the grass family. Instead, quinoa is closely related to the species of beetroots and spinach. It is now grown in Australia and it is actually the seeds that are harvested and eaten.

Quinoa comes in 3 different colours: white, red and black with slightly varying tastes and nutritional qualities. It has an exceptional nutritional profile, packed with low-GI carbohydrates and fibre, along with B vitamins (including folic acid) and minerals such as zinc, magnesium, potassium and phosphorus. It is also a complete protein containing all the essential amino acids, making it essential for vegetarians and vegans.

How to cook it
One cup of quinoa to 2 cups of water or stock. Bring it to the boil, reduce to a simmer, cover and cook for 10-12 minutes. Turn off the heat, leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool. Try my Quinoa Summer Salad from November last year.

Moist Chocolate Cake     
serves 8-16


Ingredients
2/3 cup white quinoa
1 1/3 cups water
1/3 cup milk
4 large eggs
1 tsp pure vanilla extract
3/4 cup butter, melted
1 1/2 cups rapadura sugar or coconut sugar (available form health food stores) or 1 cup maple syrup
1 cup unsweetened cocoa powder or raw cacao powder
1 1/2 tsp baking powder
1/2 tsp salt

Bring the quinoa and water to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool.

Preheat the oven to 180 degrees. Lightly grease two 20cm round or square cake tins. Line the bottoms of the tins with baking paper.

Combine milk, eggs and vanilla in a blender or food processor. Add 2 cups of cooked quinoa and the butter and continue to blend until smooth. Whisk together the sugar, cocoa, baking powder and salt in a medium bowl.

Add the contents of the blender evenly between the two tins and bake on the centre oven rack for 40 -45 minutes or until a knife inserted in the centre comes out clean. Remove the cakes from the oven and cool completely before removing from the tins.

Serve with cream and berries. Store in a sealed container in the refrigerator for up to 1 week or freeze for up to 1 month.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au

Comments



Eating For Fatherhood


Eating For Fatherhood - check out OH! Magazine November Issue 4 for my latest article

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au
Comments



Hair Rehab


With summer just around the corner it is a great time to rejuvenate your hair and give it a break from damaging hair styling tools such as straighteners and hair dryers. Try putting your hair in rehab and following some of these tips and homemade treatments.

  1. Always rinse hair after swimming especially in chlorine or salt water.
  2. Avoid brushing your hair when it is wet as it is more prone to breakage.
  3. Have regular trims/hair cuts at least every 6 weeks.
  4. Increase Omega 3 oils in your diet e.g. consume oily fish, nuts and seeds, avocado, olive oil, flaxseed oil and coconut oils.
  5. Slick your hair back into a pony tail or bun to protect it from the wind.
  6. Let your hair dry naturally occasionally to allow it to recover.
  7. If your hair is greying, it could due to zinc deficiency so try increasing foods high in zinc e.g pumpkin seeds.
  8. If you suffer from dandruff, it may be due to deficiency in selenium which is particularly low in Australian and New Zealand soil. Selenium is the active ingredient in Selsun Blue shampoo but alternatively take it as an oral supplement and increase Brazil nuts in your diet.
  9. Limit toxic hair colouring and streaks, check out Lily Jackson Hair and Makeup for some healthier solutions.
  10. Natural shampoo and conditioners that work well include Moogoo and Goldwell Dual Senses Green Range.
If you find you are losing your hair, it may be due to factors such as : stress, lack of quality sleep, hormonal imbalance e.g. high testosterone, poor diet or using colouring chemicals which strip your hair.  For more advice on how to manage these, come in for a consultation.

Try this homemade hair mask for damaged hair:

1 Tb extra virgin olive oil
1 Tb avocado oil
1 egg
¼ cup water
1 Tb honey
Blend all ingredients and apply onto hair, leaving it for 20-30 minutes. Wear a plastic shower cap or wrap hair in glad-wrap to allow your hair to fully absorb. This is great for itchy scalps or dandruff too!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au
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Macadamia Nut and Rocket Pesto



This tasty spread/sauce is perfect for lunch, dinner or a snack.

Macadamia nuts are not only good for you, but are also scrumptious to eat and an Australian traditional food. Macadamia nuts were eaten by Aboriginal people on the east coast of Australia who may have called them maroochi, bauple, gyndlm jinilli or boombera. Macadamia nuts contain omega- 3 fatty acids, which are proven to reduce levels of bad cholesterol, along with protein, complex carbohydrates and fibre.

This recipe is versatile: use as a base flavour with your favourite grain e.g. rice, quinoa, add it to your sandwich at lunchtime, mix it with olive oil and vinegar to make it into a salad dressing or put it on some crackers with tomato for a health snack.

Makes 1 cup

Ingredients

½ cup roasted/raw macadamia nuts
1 ½ cup rocket leaves
2 garlic cloves, roughly chopped
½ cup extra- virgin olive oil
50 grams grated parmesan cheese (optional)
Salt and pepper

Method
  1. Place nuts, rocket and garlic into a small food processor or blender. Blend (stop to scrape down the sides occasionally) until almost smooth.
  2. With the motor running, add the oil in a slow and steady stream. Process until the oil is blended into the mixture. Add parmesan cheese, if you like. Season with salt and pepper. Blend until combined.
  3. Use pesto straightaway or transfer it to an airtight storage container and store in your refrigerator. A thin layer of olive oil on the top of the pesto will keep it from going off.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au
Comments



Milk Boost Biscuits


These delicious biscuits are great for boosting breast milk production and are quick and easy to make for new mums short of time. Healthy as well as perfect for a drop in blood sugar! Courtesy of Melanie Koeman.

Ingredients:
1 cup butter
1.5 cups brown/ rapadura sugar or 1 cup of raw honey/maple syrup
4 Tbsp water
2 Tbsp flaxseed meal
3 large eggs
1 tsp vanilla
1 tsp cinnamon powder
1 1/2 cups wholemeal wheat or spelt flour
1 tsp salt
3 cups rolled oats
2 generous Tbsp brewer's yeast
Optional: 1 cup raisins or chopped prunes

Directions:
Preheat oven at 180 degrees C. Put all all dry ingredients together and mix well. Melt butter gently and poor into dry ingredients with eggs, water and vanilla. Mix well with wooden spoon. Line baking dish with baking paper or rub with butter. Scoop or drop mixture onto baking sheet in round balls and press down lightly with fork. Bake for 10-15 minutes depending on size of biscuits.



By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au




Comments



Spring Baby


From nappy rash to changing sleep patterns and introduction of new foods, mothers with 6-12 month old babies often have to learn new strategies, just when they think they have the routine down pat.
Just like us, babies are individuals so I always encourage mothers to try a number of approachs to see what works best for their baby.

Sleeping Through The Night

  1. Learn tired signs – None of us like being kept awake when we are craving sleep, so rather than waiting until your baby is ‘past it’, put her/him to bed as soon as they show sleepy signs, such as losing interest in people and toys. If you miss this window of opportunity, your baby is likely to become grumpy and find it difficult to settle.
  2. Introduce bedtime rituals – Bedtime routines can become cues that help babies wind down and become conditioned to fall asleep, e.g. a warm relaxation bath (in an adult bathtub) just before bedtime.
  3. A magic touch – Silent nights could be at your fingertips: Research from Miami University showed that babies and toddlers who were massaged daily for one month, for 15 minutes prior to bedtime, fell asleep more easily by the end of the study.
  4. Cut caffeine – If you are breastfeeding, caffeine can create a vicious circle: You drink coffee (or tea or cola) to give you a hit, baby gets a boost of stimulant through your milk-and becomes restless.
  5. Leave her a little bit of Mum – It’s not exactly a substitute for you, but if you slip your own soft, unwashed tee-shirt over baby’s mattress, she/he will be comforted by your familiar smell as they sleep.
  6. If your baby wakes at 5am – check they are not too cold by dressing him/her in another layer of clothing and you may find he/she now sleep all the way through until 7am! (4 – 5 o’clock are the coldest pre-dawn hours.)
Craving For Food

The World Health Organisation recommends exclusive breastfeeding until 6 months of age but most mothers introduce solids when their baby reaches for their dinner! So long as it has been blended or pureed, generally babies can eat a variety of foods. If there is a history of allergies in the family eg. asthma, eczema, hayfever or food reactions, eg. coeliac, or lactose intolerance it more important than ever to delay the introduction of foods that commonly cause allergies until 12 months of age. These include wheat, cows milk, seafood/shellfish, egg whites, corn, chocolate, peanuts/peanut butter, oranges/OJ, strawberries/kiwi fruit, nuts, tomatoes, eggplant, capsicum, soy products/milk/tofu, dried fruit, sultanas, Vegemite, ham, bacon, fruit juice, cordial, margarine. Breastfeeding up to 12 months of age, which is recommended by the World Health Organisation, has been shown to give the baby some protection against developing allergies. If allergies persist or it is becoming too difficult, come in for a consultation as I have lots of effective remedies and dietary suggestions.

Nappy Rash
Most parents spend hours researching the best pram or cot but few do any research at all about nappies and yet it is the most used piece of baby equipment in the household. It is also the closest thing to your baby’s skin all day and night for years. Chemicals from the nappy itself, especially disposable nappies and nappy liners, contain a cocktail of gels that absorb the wee and poo as well as containing bleaches, dyes, plastics, dioxins and synthetic materials. Cotton is also one of the most highly sprayed crops in the world with residues still found on cotton clothing. As a result, organic cotton nappies are becoming highly sought after. Detergents, soaps, skin creams and fragranced, alcoholic wipes can irritate the skin, especially if there is a family history of skin allergies such as eczema.
  • Keeping nappy area dry is crucial so change nappies often and if using pre-moistened baby wipes which leave the skin wet, causing extra friction, pat dry with a tissue.
  • Let your baby play or lie in the early morning sun with its nappy off for sunshine and fresh air.
  • Nappy rash can be caused an acidic diet which produces acidic urine. Wheat is the most common allergen of all grains and is very difficult for babies' under-developed digestive systems. Avoid wheat until 12 months of age.
  • Use environmentally friendly, skin sensitive washing powder.
  • If using formula, add 1/4 teaspoon of baby probiotic powder such as lactobacillus to improve digestion.
  • Once the skin is open and raw, it usually becomes infected. I recommend a Calendula cream. 
For more recommendations and remedies I would love to meet your baby in my clinic!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au
Comments



Spring Allergies




Spring arrived early this year and unfortunately this was marked by the worst season for allergies due to the dry conditions. Whether the culprit be dust mites, pollens, grasses, pollutants or foods, these allergens trigger the production of antibodies known as immunoglobulin E (IgE). These IgE antibodies trigger the release of copious amounts of histamine and inflammatory chemicals. This results in the annoying symptoms of allergy such as runny itchy nose, watery eyes, irritated throat, skin rash and asthma.

Just as we need to spring clean the house once a year, spring is when the body needs a clean out as well to decrease the toxic load. Natural remedies work well to improve drainage and circulation of sinus/nasal passages, improve immunity, decrease allergic response and membrane inflammation.

  • Reduce Phlegm: avoid dairy, sugars, soy milk and alcohol which all produce excess mucous and phlegm.
  • 2 Day Juice Detox: try drinking only water, freshly squeezed vegetable and fruit juices for 2 days. Sip on fresh ginger slices in hot water or fenugreek, peppermint or chamomile teas. Squeeze ½ lemon into your water jug/bottle.
  • Natural Antibiotics: eat as much onions, garlic, ginger, chilli, horseradish as you like, or other people can tolerate! These are a natural antibiotic and decrease inflammation. A wonderful disguise for children or adults who do not like the taste is to slice an onion and pour a tablespoon of raw honey over the top. Keep it in the fridge in an airtight container and in 24 hours you have a sweet antibiotic syrup. A teaspoon/day of the liquid syrup helps kill any germs!
  • Increase Your Vitamins: take Vitamins C, A, Bioflavonoids and Zinc in one tablet or formula together daily. This will boost your immune system as well as decrease swelling of the sinus/nasal passages. 
  • Herbal Magic: my favourite herbal mix for allergies includes Echinacea, Eyebright, Golden Rod, Golden Seal and Albizzia. These herbs decrease the allergy response and speed your recovery. 
  • Sinus Drainage Massage: 10 drops of eucalyptus or chamomile essential oils into 10ml rosehip/olive oil and massage around sinuses, inside nostrils, base of nose 2x day for 3 days. 
  • Steam Inhalations: add 6 drops of oils above to a bowel of hot water/bath/hot shower or to palms of hands & cup over nose. 
  • Salt Water Wash: mix ½ tsp of sea salt to 1 cup water and use a dropper or neti pot to wash out your sinuses. Swimming in the ocean will have the same effect!
  • Exercise: regular exercise that is stimulating and FUN helps unclog sinuses, increases circulation and reminds us to enjoy life! 
Hopefully these handy hints provide relief. Otherwise book in for a individulaised consultation.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au


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Coconut Chicken Breast On Roasted Sweet Potato With Greens


A delicious Spring recipe to awaken your taste buds and energise your mind in preparation for Summer. Courtesy of Gratitude Gaia Cookbook by Dan Trewartha, 2013.

Serves 4

Ingredients
  • 4 Chicken breasts
  • 6 star anise
  • 200ml chicken stock/water
  • 100ml fish sauce
  • 1 litre of coconut milk
  • 2 red chillies sliced (seeds removed if less heat is required)
  • 2 x 5cm pieces ginger, sliced
  • 2 spring onions, sliced
  • 12 kaffir lime leaves, crushed
  • 2 small sweet potatoes, peeled and diced
  • Green vegetables of your choice e.g bok choy
  • Lime wedges, coriander leaves, sprouts
Method
  1. Divide coconut milk and aromatics in half. Place one half in a pot with chicken stock or water and the other half in an ovenproof baking dish. Marinate the chicken in the baking dish, coating well with all ingredients. Leave chicken for as long as possible or overnight.
  2. Bring the sauce ingredients in the pot to a simmer over medium heat. Turn heat to low and simmer for half an hour.
  3. Meanwhile, roast sweet potato in a 180 degrees oven for 25 minutes, or untill tender.
  4. Roast chicken breast in the baking dish at 180 degrees for at least 20 minutes, or until cooked through.
  5. Meanwhile, slice and wash green vegetables and blanch in boiling water.
  6. Place sweet potato in warm bowls. Top with green vegetables and chicken and spoon sauce around bowls. Scatter with fresh coriander and sprouts, serve with lime wedges on the side.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000
info@claudettewadsworth.com.au
Comments



Father's Day Prostate Health


For many years, men’s health problems have received less attention than the health concerns of women, and men are traditionally less likely to use health services, even though they are at greater risk of many health problems than women. With Father's Day on Sunday, it is a reminder for all men to prioritise their health and improve their diet and lifestyle.

At a time when the evidence supporting the health benefits of fish oils and omega-3 fatty acids is at an all time high, it certainly comes as a surprise to some to be confronted with a new study that suggests fish oils increase prostate cancer risk. A recent study that gained widespread media attention "Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial" published online in the Journal of the National Cancer Institute cast doubt on Omega 3 consumption ( fish oils) in men, suggesting that it increased the risk of prostate cancer. However this trial has since been denounced due to a number of methodological flaws and has mislead the public.

Firstly, the study was not devised to test Omega 3 intake, so there was no record of dietry fish intake or fish oil supplementation in the study group. There were a number of sampling errors including measurement of phospholipids levels in plasma samples rather than red blood cell samples which is not an accurate measure of Omega 3 consumption. Finally, researchers based their conclusion on insignificant differences. As noted by the Global Organisation for EPA and DHA Omega 3 (GOED), " If the findings were true, then prostate cancer would be rampant in any country with high seafood consumption. ( Scandinavia, Japan, etc.) This is not the case." Males in Japan, while having some of the highest levels of Omega 3 in the world, also have some of the lowest rates of prostate cancer. Omega 3 fish oil is among the most well researched nutritional supplements with over 10 000 studies showing that it is beneficial for health. I regularly see the benefits of fish oil consumption in my patients' health, although it is essential to take a good quality supplement that has been screened for heavy metal contamination.

Some easy steps you can take to improve your diet and health include:
  • Reduce alcohol consumption. Beer contains oestrogen-like and prolactin-like molecules from the herb, hops, from which it is made. Hence, the irony of men thinking they are being very masculine by drinking beer, whereas they are actually becoming more feminine! 
  • Increase antioxidant foods such as blueberries, spinach, beetroot, pomegranate. All colourful fruit and vegetables contain powerful antioxidants that protect the prostate from damage and swelling. Make sure you eat a salad of dark green leafy and colourful vegetables every day. 
  • Eat lots of anti-inflammatory foods such as sardines, trout, blue-eyed cod, walnuts, pumpkin seeds and ground flaxseeds.
  • A fat-soluble antioxidant specifically found in the prostate is lycopene which is highly concentrated in tomatoes. Tomatoes yield more lycopene if cooked and are best eaten with oil to help absorb this fat-soluble antioxidant. Examples of such foods are tomato soup, grilled tomatoes drizzled with olive oil and basil, or tomato paste.
  • Try a healthy drink of freshly squeezed carrot and beetroot juice, green tea or a whole juiced orange daily.
  • Regular moderate exercise with stretching or yoga is essential to increase the circulation through the pelvis and for stress management. 
  • The joy of sex. Excessive ejaculation causes a deficiency of zinc due to loss via the sperm, while a total lack of ejaculation causes accumulation of testosterone in the prostate. It is all about moderation!
  • For smokers, quit smoking because the cadmium in cigarettes displaces zinc, causing zinc deficiency which is implicated in prostate cancer. Smoking is also toxic not only to the lungs, but has been shown to contribute to prostate enlargement ( BPH) and prostate cancer. 
  • Avoid radiation from mobile phones by not wearing one on the hip or belt, right at the level of the prostate/testes. Mobile phone radiation has been found to specifically affect the hormonal glands.
There are many herbal and nutritional treatments for the prostate including Saw palmetto, zinc and selenium that are frequently prescribed by urologists in France and Germany. I urge all men to come in for a health check up and keep their prostate in good nick!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000
info@claudettewadsworth.com.au
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Yasmin Pill- Do you know what you are really taking?


The bestselling contraceptive pill called Yasmin and it's sister version, Yaz, promise to regulate your periods, give you clear skin and erradicate syptoms of PMS-like mood swings. What is not stated on the packet is the high risk of blood clots, up to three times that of other contraceptives. A 2011 Danish study of 1.3 million women, conducted over nine years and published in the Britsh Medical Journal, found that a woman's risk of blood clot is six times higher when taking either Yaz or Yasmin compared to women not taking a contraceptive at all. Most women I consult are unaware of this danger. See my blog in May 2012 on the contraceptive pill.

Blood clots are lethal especially in young women taking this pill. They can either cause a heart attack, triger a stroke in the brain or blocks breathing in the lungs. Blood clots can also cause blindness by lodging in the artery behind the eyes. As of 2013, 13 500 lawsuits have been served in the USA against the manufacturer Bayer despite both these pills continuing to be available in Australia. Bayer has already paid out $720 million due to inadequate warnings of the blood clot risks. Due to current legal proceedings, Bayer Australia will not comment on these claims. Despite this serious side effect, Australia's Therapeutic Goods Administration ( TGA) has no current plans to stop the sale of these drugs.

What is also not advertised are the other common side effects of depression, anxiety and migraines which can start immediately or as a delayed reaction months after taking it. Professor Kulkarni, director of the Monash Alfred Psychiatry Research Centre at Monash University, Victoria says that this is due to the specific mix of hormones. Often women who come and see me do not realise that it could be the pill causing their depression and blame themselves instead. According to internet chat rooms, some women have found that their symptoms continue even after they have stopped using Yasmin or Yaz.

If you are experiencing any of these side effects, never fear. There are many herbal and nutritional supplements which can alleviate your symptoms and rebalance your hormones faster. There are also natural alternatives for contraception without these dangers to your health. I suggest either a Femcap which is a latex-free cervical cap or Natural Fertility Managment which involves understanding your fertile times using symptothermal charting. Both these methods are as effective as the pill when used correctly.

By Claudette Wadsworth 
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000
info@claudettewadsworth.com.au


Comments



Energising Bliss Balls



These nutritious snack-sized treats will keep you bouncing with energy. Make a whole batch to keep in the fridge or freezer and take a couple to work or carry in your bag for a snack. These balls are full of anti-inflammatory Omega 3 oils, phytoestrogens from flaxmeal to balance your hormones, iron-rich dried apricots and almond protein to keep your blood sugars stable and satisfy your hunger! I use Australian dried apricots because they have a higher iron content than the sweet, yellow Turkish apricots.

Ingredients:
1 cup Australian dried apricots
1 cup organic raw almonds
1 Tb flaxmeal ( ground linseeds )
2 Tb tahini
1 tsp vanilla essence
Pinch of sea salt
Organic dessicated coconut for rolling

Method:
1. Soak dried apricots in water for 20 minutes and drain.
2. Blend apricots and almonds for 30 seconds untill almods are finely chopped.
3. Mix all ingredients together.
4. With wet hands, shape the mixture into balls and roll in dessicated coconut.
5. Store in fridge or freezer and let the bliss begin!
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Snow Is Falling!


With many of you being keen skiers, I thought a few tips to have you carving up the mountain with a grin from ear to ear is in order! Many people go to the snow and come back falling apart, either having pushed it so hard their immune systems have caved in or their bodies couldn't keep pace with the mind and they spend the next 3-6 months in rehab with injuries. Let's avoid both these scenarios! We still want to have fun and make the most of the precious time in the mountains, but pace yourself and remember there are other people on the moutnain too.
  • Prepare your body to avoid injuries. Ideally you should training 2 months prior to make sure you are fit but also to have the muscle strength to protect your joints, especially your knees and ankles. It's never too late to start - work on the legs and buttocks!
  • While at the snow, eat lots! You need extra fuel when in the cold to keep you warm, especially when you are burning up 100s of calories in a matter of hours. One day's skiing is probably more exercise than you would do in a week. Think hearty stews, casseroles, soups, root vegetables. Eat lots of good quality fat which provides long-lasting energy and helps insulate you in the cold: coconut oil, full fat dairy, extra virgin olive oil, oily fish such as sardines, kippers, mackerel, salmon and trout, nuts and nut butters, avocado, some good quality chocolate.
  • Breakfast is the key when skiing. Having a bigger breakfast than you ordinarily would while at home, is crucial. It will kick start your metabolism to keep your energy levels running throughout the day and stops you craving sugar later so you can keep skiing longer. I usually have porridge and fruit, followed by 2 eggs and wholegrain toast!
  • Food on the slopes is expensive so take snacks which you can easily fit into the multitude of pockets in your ski jacket: nuts and dried fruit, nut balls, chocolate bars - there is a reason chocolate was created in the Alps, you need the fat, a little sugar with some cacao antioxidants thrown in (avoid white chocolate which is only sugar!). Perhaps take your own sandwiches if you want to avoid queuing up for lunch.
  • Try not to pump yourself full of caffeine on the long drive there and back as well as throughout the day. You will pay for it later once you are home! Take a good quality multivitamin with you to keep you boosted instead.
  • Drink water! Everyone forgets in the cold but remember you are working hard, losing fluid in sweat as well as the indoor heating drying out your skin.  Every time you stop for a break, grab a bottle of water or refill your own. If you're too cold, ask for a cup of hot water or herbal tea. 
  • Sunscreen is a must in the snow. The sun is much harsher up in the mountains, especially with the reflection off the snow. I use sunscreen plus zinc on top to protect my face. A heavy moisturiser is also essential once you come off the mountains for the day as the air is thinner and central heating is drying. Coconut oil works well as it is quite thick and is great for your skin.
  • A good quality Magnesium supplement helps replenish your msucles after working out all day, reduces cramps and replaces your electrolytes. Take each afternoon as soon as you come off the slopes and remember to stretch!
  • Avoid binge drinking. Being higher in altitude, alcohol will affect you faster. Try a herbal tea to warm you up and hydrate you first before heading onto the booze. Pack some tea bags to take with you. Not to say that isn't lovely to unwind after a day's skiing with a couple of glasses of wine over dinner, even better if you are sitting around a fire!
  • If you're having trouble with your circulation in the high altitude, Gingko biloba increases the peripheral circulation to the brain and extremities.
  • If you are skiing for a week or more, take a day off to rest or finish early before you become tired and accidents happen. There are always beautiful walks in the mountains, stretch out your body with a few laps in the local swimming pool, rejuvenate your muscles with a massage, or curl up by the fire with a good book. 
  • As thrilling as skiing is, it's also a dangerous sport. Wear a helmet - it keeps your head warm with air vents if it's a hot day and it also means you will come off the mountain alive! Helmets are all the rage overseas and are becoming increasingly common in Australia.
  • Breathe in the mountain air! Have fun, laugh and play - no need to prove you're the fastest or most radical skier on the slopes. Come home invigorated and smiling!


Comments



TGA Advertising Proposals - Urgent Submissions Needed

A TGA proposal is currently underway to amend regulations on advertising therapeutic goods to the general public. This will also restrict Naturopaths and Herbalists so I encourage everyone who has benefited from seeing myself or another Naturopath to enter their own submission as it is open to all members of the general public. The consultation document can be found at http://www.tga.gov.au/newsroom/consult-advertising-ris-130531.htm Concerns regarding this proposal relate to Point 7 (pg 28) Advertising directed to health professionals and Proposal 6 (pg 42) which relates to this. Submissions on this consultation are due by this Friday July 19. 

What Are The Issues?
The proposed changes affect what advertising material product suppliers will be able to supply to the general public. The general intention of these changes is to better protect the public, and some of the suggested changes are positive. However, the proposed changes will mean that it is ok to provide information to a nationally registered health professional, regardless of whether or not they are trained in prescribing those medicines, and excludes health practitioners (including Naturopaths and Herbalists) who are not registered under the Australian Health Practitioners Regulatory Authority (AHPRA). Under Option 2 of Proposal 6, Naturopaths and Herbalists are considered general public and not health professionals. Therefore, we will not be able to access advertising material or technical research information on the products that we are prescribing to patients.


Public safety
Currently practitioners receive important technical information on efficacy and safety of listed therapeutic goods from companies both in written material and via face-to-face seminar activities that comprise a portion of continuing education for the profession. Such activities encourage not only the updating of knowledge vital for safe professional practice but also employ critical analysis of research, sharing of professional knowledge, and promote professional behaviour such as adverse reaction reporting. All these elements contribute to public safety. 

What can I do?

Download a proforma letter you can use to respond to the TGA advertising consultation. This letter is based on the NHAA (National Herbalists Association of Australia) submission. It is suggested that you personalise it if you have anything further to add. However, bear in mind that the TGA will not consider emotive responses so please stick to the facts and keep it simple.

IMPORTANT: For your submission to be accepted, you need to follow the "How to Respond" instructions on the TGA website at http://www.tga.gov.au/newsroom/consult-advertising-ris-130531.htm#respond


Comments



TGA Proposal Proforma Patient Letter


Your name
Your street address
Your suburb & postcode

Today’s date

Advertising Consultation
Recalls and Advertising Section
Office of Product Review
Therapeutic Goods Administration
PO Box 100

WODEN ACT 2606


Re: Advertising Consultation

As a member of the public who is/has been a patient of the naturopath, Claudette Wadsworth, for x years and has received significant health benefit from her practice, I want to express my concern about the proposed regulation of advertising of therapeutic goods to consumers and the effects of the proposed changes on the professions of Western herbalists and naturopaths.

Western herbalists and naturopaths currently hold TGA exemption from Part 5-1 of the Therapeutic Goods Act; this allows them to receive technical information from companies regarding herbs and supplements regarded as tools of trade for these professions. It has been noted that proposal 6.2 will have a detrimental impact on the practise of Western herbal medicine and naturopathy, and proposal 5 will also have a deleterious impact should proposal 6.2 be implemented.

My concerns relate to the following proposal:


Option 1: Status quo - maintain the current system.

Option 2: Update the exemption for health professionals in section 42AA of the Act to only recognise health practitioners regulated under the Health Practitioner Regulation National Law.

Either the current list of health professionals should remain (option 1) or Western herbalists and naturopaths be added to the new list. As previously mentioned, option 2 deprives herbalists and naturopaths tools of trade to practise effectively and safely.

The potential consequences of not considering these suggestions will have an impact on the following:

Public safety: Currently practitioners receive important technical information on efficacy and safety of listed therapeutic goods from companies both in written material and via face-to-face seminar activities that comprise a portion of continuing education for the professions. Such activities encourage not only the updating of knowledge vital for safe professional practice but also employ critical analysis of research, sharing of professional knowledge, and promote other professional behaviours such as adverse reaction reporting. All these elements contribute to public safety.

Maintaining expertise: Herbalists and naturopaths currently hold expertise in herbal and nutritional medicine, in particular holding the highest qualification resulting in the prescription of herbal medicines. A recent study confirmed herbalists and naturopaths had similar knowledge to pharmacists in clinically proven benefits of herbal medicines, and significantly better knowledge than pharmacists of clinically significant interactions[1]. These findings provide evidence that contradicts the TGAs argument for excluding naturopaths and herbalists as recognised health professionals. 

Scope of Practice: The current minimum standard to practice Western herbal medicine and naturopathy is an advanced diploma. However, the professions are moving toward Bachelor degree as minimum standard, and many hold post-graduate qualifications. The professions are also moving from a mainly tradition based body of knowledge to evidence based practice (EBP)1. This is supported by current education standards in all tertiary education sectors and NHAA course accreditation requirements for research, clinical sciences, herbal therapeutics and toxicology.

ARONAH: In 2011 an independent register The Australian Register of Naturopaths and Herbalists (ARONAH), was formed to mirror the government statutory regulated boards of AHPRA. ARONAH began taking applications for registration on 1 July 2013. The main stated purpose of ARONAH is the provision of minimum education standards for herbalists and naturopaths in Australia, and it will also provide an easily transferable model of statutory registration should herbalists and naturopaths achieve registration with AHPRA. ARONAH may provide a good interim solution with regards to identifying appropriately trained herbalists and naturopaths once it is better established.

In conclusion I recommend that the TGA either maintaining the status quo (6.1) or add herbalists and naturopaths to the new exemption list as they are legitimate qualified health practitioners. To do otherwise is to add risk to public safety and adversely affect the practice of herbal medicine and naturopathy, potentially resulting in professional and financial hardship.

Yours sincerely


Your name and qualifications





[1] Braun, LA, Spitzer, O, Tiralongo, E, Wilkinson, JM, Bailey, M, Poole, SG, & Dooley, M. (2012). Naturopaths and Western herbalists’ attitudes to evidence, regulation, information sources and knowledge about popular complementary medicines. Complementary therapies in medicine. 2012;21:58-64.



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Lamb Shoulder with Lentil Salad and Steamed Fennel






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!







Comments



How Safe Is Your Mobile Phone?


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.

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Apple Crumble



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.





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Trout with Avocado Sauce, Asparagus and Quinoa


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.
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Bondi Barefoot 26th May



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/
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Three Weeks To Go ...




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.


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Is Heartburn Causing You Heartache?




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.


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Seafood Risotto


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!
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Taking the Heat Out of Menopause




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.

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Rack of Lamb with Cauliflower and White Bean Puree


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!
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Gluten Free Hot Cross Buns




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!
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Fitness First Star


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.


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Fertility Hot Spot


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.

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How Do We Raise Girls For A Kinder World?


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!



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Children's Book Launch by Annabelle Wadsworth


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

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Igniting The Creative Fire


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!




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Breakfast Mini Kale Frittatas


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


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Chocolate Cheesecake For The Family To Go Nuts Over


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!

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New Bondi Junction Clinic 9389 3689



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.



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


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!
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Sensational Summer Smoothie

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.



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Summer Party Health Tips




Summer has arrived and with it the festive season. Here are some tips to still enjoy the summer parties while keeping those Christmas kilos at bay.
  • Hydrate: Make sure you are well hydrated by drinking a bottle of water before you go out. The more water you drink, the less fluid retention you will hold. 
  • Booze: Tis the party season but that doesn’t give us a licence to go overboard with alcohol! Try and eat before you drink and have a glass of water in between each alcoholic beverage. Try lower alcohol drinks such as Pimms and fruit punches for hot afternoons or for a more refreshing thirst quencher try vodka and cranberry juice. Avoid cocktails which are high in sugar and calories. Have a night off the alcohol and be the designated driver.
  • St Mary's Thistle: This is the best herb to take during the party season to protect your liver and help it detoxify. 
  • Detox Herbal Teas: Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer. 
  • Summer Iced Teas: Make some iced herbal tea by adding ice cubes, slices of fresh fruit e.g strawberries, apple, orange and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
  • Energizing Juices: Freshly squeezed juices flush your system with antioxidants and aid detoxification. Carrot, celery, beetroot, ginger are particularly effective, while pineapple and mint give a little summer zing.
  • Summer Salads: Surrounded by the abundance of tropical summer fruits, it’s easy to forget your greens but these cannot be replaced so make the most of the bountiful salad season with lots of rocket, baby spinach, or try some of the many varied coloured and curled lettuces.
  • Unclog: Keep your bowel regular so the toxins can be removed from the body. Try prunes, psyllium husks, lemon in warm water on rising, consider colonic irrigation.
  • Metabolism Booster: Exercise stimulates the lymphatic system which encourages toxins to move out of the body. It also pumps more oxygen to the cells and the brain as well as speeds up your metabolism so you burn your fat faster. Try and exercise at least every second day after which your metabolism begins to slow again.
  • Electrolytes: If you are exercising heavily, choose a good quality electrolyte drink with added magnesium to help you reabsorb your fluids, preferably without artificial sweeteners.
  • Dinner Parties: When preparing dinner, use fresh vegetables steamed or in a delicious salad, complemented by lightly grilled or barbequed fish, seafood or chicken.Wholegrain sourdough bread on the table is much better than white, and with a lower GI too. Avoid too many dairy foods which clog up your digestive system such as cheese, cream, ice-cream and chocolate.
  • Plan Ahead: Eat a small meal before going to a party. The misconception that "if I skip dinner I can eat everything in sight" can lead to too many calories consumed. Often these party snacks produce bloating and lack nutritional value.
  • Socialising: When arranging to meet friends, organise activities that don’t revolve around alcohol, such as a picnic in the park followed by a game of boules or cricket, or a swim or surf at the beach.
  • Recharge: Get a good night’s sleep. Too many late nights take their toll on the body, resulting in post party overeating. Try to alternate a late night with an early one to maintain energy levels.

And remember...It’s not what happens between Christmas and New Year that’s important as what happens between New Year and Christmas!!






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Floral Spring Delights!






I just spent the morning at the Flower Markets with Jane Lampe from Floreat Floral Design. An inspirational way to start the day and put a smile on your face for the whole day! It was definitely worth getting up at 4am, although I'm sure I'll be lagging in energy by 4pm this afternoon when I'll make myself a little herbal concotion and healthy energising snack to power me through the afternoon. 

Such a simple and relatively inexpensive way to lift your soul - a $10 bunch of flowers that will last 2 weeks will brighten your home, pervade every room with its magical perfume and even the hardest nut amongst cannot help but soften with joyous delight. The beauty and uniqueness of every flower is yet unmatched by our modern technology and the energy it creates and brings into your life is priceless. You may think they're a luxury you can't afford but try skipping your daily coffee and once in a while treat yourself - bringing the energy, radiance and exuberance of nature into your home and life again! 

Jane Lampe from Floreat Floral Designs does some amazingly creative and beautiful arrangements for weddings, events and functions at such competitive prices. I highly recommend her. Check out her facebook page http://on.fb.me/SGy9Bq
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Detox For Summer


Now is the perfect time to detoxify your body just like spring cleaning your house to help you feel refreshed and energised for the coming summer action!

Have you ever noticed that many people treat their CARS better than their bodies? They would never ignore a warning light for an oil change or regular maintenance, but they often ignore the tell-tale signs that their body is in desperate need of a tune up. An unfortunate fact of our modern life is that even the healthiest body struggles with inferior nutrition, pollutants in the air, water and food supply, and A lack of healthy activity. It’s no wonder that most of us don’t feel like the Formula One racing cars that we should!

Some Of The Body’s Warning Signs:
  • Do you feel less healthy and energetic than other people your age?
  • Do you struggle with your weight or fluid retention?
  • Do you have digestive disturbances (wind, bloating, flatulence, constipation, heartburn)?
  • Do you have dark circles under your eyes, post-nasal drip or hayfever symptoms?
  • Do you have bad breath or body odour?
  • Do you have sore, aching muscles or acne?
Detoxing at least once a year will help to keep you feeling and looking great!
  • Add Veggies to...Everything: Load up your meals with vegetables so there's less room for starchy grains and nutrient poor white flour products. At lunch, you can stuff a wrap with lettuce, rocket, tomato, grated carrot, sprouts, capsicum, avocado and bulk up your dinner meals with extra veggies thrown in. The rise in the incidence of asthma has been linked to diets low in fresh vegetables. We need a serve at every meal!
  • Start with Salad or Soup: Starting with a salad or soup can help you eat less over the course of meal, says researchers. It also ensures you get your 5 portions of colourful vegetables per day and is visually satisfying to think you can have 2 plates of food rather than only half a hamburger.
  • Juice It! Freshly squeezed juices flush your system with antioxidants and aid detoxification so rather than getting an afternoon coffee to pep you up, head for the juice bar. Carrot, celery, beetroot, ginger are particularly effective, while watermelon, pineapple and mint give a little summer zing.
  • Green Smoothies are all the rage! Rather than juicing, buy a blender & simply blend your green veges with water for a quick antioxidant-rich, filling snack in itself: kale leaves, spinach, half a cucumber, half a lemon, 1 green apple or a banana for taste: bon appetit!
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little salt to your water to replace your electrolytes.
  • Going Herbal: Make some iced herbal tea by adding ice cubes, slices of lemon/lime and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
    Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer.
  • Dessert Selection: Half a cup of natural yoghurt has fewer calories and improves digestion rather than half a cup of ice cream. Choose fruit such as pineapple or melon rather than cake or biscuits to fill up on fibre and water. 1 Tim Tam is equivalent to 2 cups of watermelon or 1.5 cups of pineapple! Avoid dried fruit which is high in sugar and sulfur preservatives: 1/4 cup of sultanas contains the same calories as 1 cup of grapes. Add a bag of apples or oranges to your weekly shopping list so you've always got some fruit on hand.
  • Glycaemic Index Load: If you eat a bowl of ice cream, your blood sugar level goes through the roof, but if you eat a bowl of white rice or white pasta and measure your blood sugar again, it will be exactly the same! So it's not just about the amount of sugar or fat content but how quickly foods breakdown to sugar and are absorbed. Another example is broccoli has 4% carbohydrate and strawberries have 5% carbohydrate, while white bread has 75% carbohydrate content. As a result, 1kg of strawberries is the equivalent of 1 slice of white bread. Always eat wholegrain breads or crackers, brown or basmati rice, try Quinoa for a nutritious change (cook just like rice but only 10 minutes!) and combine these with lots of vegetables and some protein to slow down your digestion and make you feel full faster so you don't overeat. 
  • Snack it! Everyone gets caught out on snacks but rather than be tempted by the quick fix of the biscuit jar or chocolate bar, keep a bag of almonds in your desk drawer, dip vege sticks rather than chips into humus or salsa, eat hard cheddar cheese rather than soft Brie or Camembert, head to the juice bar, keep a few hard boiled eggs in the fridge for emergency snacks or a quick breakfast with a piece of fruit on the way to work, keep some sachets of miso soup in your desk drawer, a fruit smoothie (with yoghurt rather than ice cream) is healthier than a milkshake or Cherry Ripe. By adding 1 commercial muffin to what you normally eat each day, you increase your "bad" trans fats by 2%, but your risk of a heart attack increases by 93%!
  • Dressing Up? Topping your salad with a creamy dressing will clog your system so keep it simple with extra virgin olive oil or flaxseed oil combined with apple cider vinegar or fresh lemon juice. 
  • Detox Your Mind: A good detox also includes some decluttering of your mind and your life to make space for the new to unfold. Take some time out for yourself to relax and rebuild your energy stores - there's plenty of summer parties ahead so you won't miss out! Consider what no longer serves you in your life....and let it go. Spend time doing what you love and are passionate about rather than wasting your time worrying about what everyone else is doing. Surround yourself with those people that genuinely care and bring out your best rather than simply boosting your ego.
There are no dress rehearsals and no one can play your life for you. This is your time to SHINE. Breathe in the life and beauty all around you - it's your own reflection shining back at you. Go for it!
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Natural Remedies for Allergy Relief


Spring has arrived and with it misery for about 20% of the Australian population.Whether the culprit be dust mites, pollens, grasses, pollutants or foods, these allergens trigger the production of antibodies known as immunoglobulin E (IgE). These IgE antibodies then attach to specific immune cells known as mast cells and basophils causing them to release copious amounts of histamine and inflammatory chemicals. This results in the annoying symptoms of allergy such as runny itchy nose, watery eyes, irritated throat, skin rash and asthma.

Just as we need to spring clean the house once a year, spring is when the body needs a clean out as well to decrease the toxic load. Natural remedies work well to improve drainage and circulation of sinus/nasal passages, improve immunity, decrease allergic response and membrane inflammation.

  • Avoid Dairy, Sugars, soy milk and alcohol which all produce excess mucous and phlegm
  • Drink lots of Water! Try 3 days of only water, freshly squeezed vegetable and fruit juices. Sip on fresh ginger slices in hot water or fenugreek, peppermint or chamomile teas. Squeeze ½ lemon into your water jug/bottle.
  • Stop it before it starts! If it starts with an infectious bang, take homeopathic Aconite; for sneezing, take homeopathic Euphrasia; for a runny nose, take homeopathic Allium Cepa. Ask your local homeopath or health food store.
  • Eat as much onions, garlic, ginger, chilli, horseradish as you like, or other people can tolerate, as they are a natural antibiotic, will flush out excess mucous and decrease inflammation. A wonderful disguise for children or adults who do not like the taste is to slice an onion and pour a tablespoon of raw honey over the top. Keep it in the fridge in an airtight container and in 24 hours you have a sweet antibiotic syrup. A teaspoon/day of the liquid syrup helps kill any germs!
  • Increase your Vitamins. Take Vitamins C, A, Bioflavonoids and Zinc in one tablet or formula together daily. This will boost your immune system as well as decrease inflammation of the sinus/nasal passages. 
  • Herbal Magic. My favourite herbal mix for allergies includes Echinacea, Eyebright, Golden Rod, Golden Seal and Albizzia. These herbs decrease the allergy response and speed your recovery. 
  • Sinus Drainage Massage: 10 drops of eucalyptus or chamomile essential oils into 10ml rosehip/olive oil and massage around sinuses, inside nostrils, base of nose 3x day for 3 days. 
  • Steam Inhalations: add 6 drops of oils above to a bowel of hot water/bath/hot shower or to palms of hands & cup over nose. 
  • Salt Water Wash. Mix ½ tsp of sea salt to 1 cup water and use a dropper or neti pot to clear wash out your sinuses.Swimming in the ocean will have the same effect!
  • Exercise. Regular exercise that is stimulating and FUN helps unclog sinuses, increases circulation and reminds us to enjoy life! Try skin brushing each morning before showering.
If these handy hints do not provide relief, book in for a comprehensive, individual treatment plan.



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Spring Into Action - How to Set Your Libido on Fire!




Testosterone is the hormone that fuels our sexual desire. Although regarded predominantly as a male hormone, some testosterone is needed in women as well. Symptoms of deficiency can include low energy and a non-existent sex drive. However, low libido can be due to stress, over-work and exhaustion, dietary deficiencies, alcohol and drug use, self esteem issues, communication breakdown in relationship, hormonal imbalances, peri-menopause, or emotional or mental upset. I often remind patients that libido is a by-product of good health physically, emotionally and mentally.

Aphrodisiac Keys:

  • Zinc is crucial for sexual reproduction and hormonal production. A quick zinc taste test will show whether you are deficient and white specks on your fingernails is often a telltale sign. Zinc is obtained in pumpkin seeds (pepitas), meat and oysters as well as supplements if you are deficient.
  • Pump Iron - working out with weights increases your natural testosterone levels and libido in both men and women so start some resistance training. If you are underweight or overweight, this will negatively impact your sex drive and hormonal balance so aim for a healthy weight for your height and build.
  • Herbal Love Potions - Several herbs are renowned for boosting libido and testosterone, specifically Tribulus, Damiana, Withania and Saw palmetto. However, these should be prescribed by a qualified herbalist as they can cause hormonal imbalances if they are not appropriate for the individual.
  • Belly Laugh - Laughter reduces the stress hormones, adrenaline and cortisol, and triggers the release of endorphins, our feel-good chemicals, which relieves muscular tension and stress, heals hurts and resentments and unites people. So to destress, reconnect and freshen up your relationship or simply put a smile on your face and that of your partner, try a double endorphin cocktail of shared laughter, fun and play together in and out of the bedroom!
  • Sex on the Mind - Your libido is in your most important sexual organ, the one between your ears (not your legs). The more you think about sex, read sexy books whether it be erotic stories, romance novels or sex articles, think sexy, dress up in sexy clothes that make you feel good, the more your brain becomes sexual and begins to want more.
  • Sensual Touch - the brain doesn't require orgasm as the most important factor to determine that sex feels good. Hormones such as oxytocin (called the "cuddle hormone") are released through sensual and sexual touch as well, not just through orgasm. If your partner is having trouble climaxing, the best way to enjoy sex is to take away the goal of orgasm. 
  • Healthy Diet - A healthy diet cannot be underestimated in sex drive and hormone production. Eat plenty of vegetables, salads, lean protein, omega 3 oils such as oily fish, avocado, walnuts, olive oil, nuts and seeds everyday. Avoid sugars, fried foods, fast food, caffeine and alcohol which deplete the body of vital nutrients. 

These natural health tips will get your mojo back into action but occasionally low libido can be a sign of other serious illnesses. If your libido is low for an extended period of time, or if you have other health concerns, see a health professional.

Remember you are the sex god or goddess!
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Travel Bug Bites!


By the time you read this I'll be on a plane headed to the glorious mountains of Colorado. Since I've had more than my fair share of travel in many exotic and off-the-beaten-track destinations, friends often ask me for travel advice so I thought I'd share a few personal tips I've collected over the years since I started backpacking at the age of 21.

Firstly, I always do my homework reading up on my destination, even if it's last minute on the plane - got to wile away those hours! Even if plans go out the window, which is actually the best part of travelling - not having to be tied to a timetable of terribly important commitments and appointments - you will have an idea of what you want to include or perhaps best to avoid so you don't walk into a cute grizzly bear and her cubs.

Secondly, try and pack as light as possible. Now I actually find this exceedingly difficult as I'm such a be-prepared-for-anything girl but I've honed my skills down over the years and it is always so much more enjoyable if you're not lugging a heavy suitcase around and then you have room for those spontaneous shopping treats. Wear your heavy shoes and jacket onto the plane to lighten your luggage.

Quick packing tips:
  • Pack breathable, natural fibres that you can re-wear without washing if necessary and not smell like a homeless beggar and which don't crease as much, such as wool and silk, or at least cotton.
  • Roll all your clothes when packing as they will unpack without so many creases so you can avoid ironing, given you are on holiday, and they take up less space this way so you can fit more into your bag. Stuff your undies, socks and t shirts into your shoes or corners of the bag.
  • Being a Naturopath, there's always a stack of vitamins I want to take with me so count out exactly how many you want of each for the trip and put into zip lock bags or a plastic pill box. The same goes for medications and anything that needs refrigeration wrap in aluminium foil to keep it as cool as possible. 
  • I hate plastic bags as they will finally breakdown well after I'm dead but I must concede they are perfect for travelling. They help organise your bag into sections, keep dirty clothes well away from clean, stops your moisturiser leaking all over your clothes - very important!
  • Depending on the weather, I always pack a sarong which can double as a towel, a scarf or a skirt. If I'm travelling into winter, I take a wool pashmina which you can wrap around your kidneys to keep warm, use as a scarf, an extra blanket, to lay over your legs on planes or trains, bundle up as a pillow, to brighten and smarten up your travelling clothes. Take it in your hand luggage onto the plane as the temperature is usually freezing I find, along with a thick pair of socks for once you kick off your shoes. 
  • Always pack one easy, throw-on, evening or party dress - you never know when or where you might end up! Silk is best as any creases smooth out when you hang it out in a hot steamy bathroom while you shower. You don't need to take jewellery or accessories to go with it - your natural, beauty and holiday exuberance will be the perfect match. You also don't want to be travelling with expensive or favourite jewellery pieces anyway as the potential for being lost or stolen is always higher when travelling as well as being a magnet for thieves.
  • Minimal is the key with your beauty products, ladies! Try Jojoba oil which is the closest oil to our natural skin oils which you can use for cleansing, face cream and body cream. I also drop into department stores and ask for “testers” of my favourite products, shampoo etc
  • Buy a pair of walking/running/gym shoes that are presentable enough as a day shoe as well. 
  • Tie a coloured ribbon onto your suitcase/backpack so then you can easily identify your bag as it rolls out amongst the multitude of identical bags so you can get through customs faster. It also adds character to your bag and cheers your spirit after a 12+ hour flight.
  • As soon as I'm off the plane, I try and go for a swim as soon as possible or at least have a bath or shower as the water (salt water preferrably) helps take the radiation and vibration out of the body which my travel expert mother has always taught me. Try it - it really makes a difference!
Naturopath's Travel Chest:
  • Temperature-stable (so it doesn't need refrigeration) Probiotic (good bacteria) with Lactoferrin and SB (Saccharomyces boulardii) - this is antibacterial, antiviral, antifungal, aids in relief of travellers' diarrhoea, supports your gut health while travelling.
  • The most common complaint of travelling is constipation - different foods, new environments, sitting for hours on planes and in airports all take its toll! Keep walking wherever you can - up and down airport corridors while waiting for the next flight - to keep it all moving along and good for your circulation, drink heaps of water (3L a day to compensate for planes and hotel air conditioning) and take your own on planes when you can. I always travel with a pack of prunes - soak 2 overnight in a glass of water and eat it all first thing in the morning. If you know your system really shuts down, then go for a stronger herbal tablet. I also carry roasted dandelion teabags which help.
  • Echinacea tablets - keeps your immune system boosted, prevents colds and flus, if you get any infection, infected cut, 'flu or gastro, you can triple the dose safely and usually knock it on the head quickly. 
  • Good multivitamin as often your diet can be rather haphazard when travelling so it helps keep your energy levels high, especially if you are on the go, packing in as much as you can like me!
  • Chia seeds - light and highly nutritious, especially high in omega 3 oils which are more difficult to obtain when travelling as well as extra fibre for your bowels - pour into a zip lock bag and you only need 1 tsp per day.
  • Ear plugs and eye mask - you may feel ridiculous but you'll look better than anyone else when you walk off that plane. Planes are an excellent place for meditation as well and I always take a relaxation/visualisation track to drown out the noise when everything around me is too distracting. 
  • Rose essential oil - it comes in a small 12ml bottle which you can slip into your handbag. I use it as perfume as commercial perfumes are a toxic chemical concoction that defies rationality! Since it is only 5% in jojoba oil you can use neat on your skin to calm irritations, on acne breakouts, quietens the nerves and is the ultimate female oil to bring out your inner goddess.
  • Chamomile tea bags - my favourite to calm the mind and body, use as an eye wash or to relieve inflamed skin and calms the digestion after eating unusual foods often at irregular travel hours.
  • Almonds - helps you avoid awful airport food which is simply sugary and oily trans fats.
Bon voyage!
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Top 10 Tips to Happiness

The industry of happiness is becoming big business with experts and gurus from Deepak Chopra to Robert Holden so what makes life sweeter and more satisfying? "Your happiness is with you 100 percent of the time" says Robert Holden but the reason we do not always feel it, is we are too busy giving ourselves a hard time. It starts with a choice so "remind yourself often that happiness is not something to achieve. Happiness is something you accept."

Surprisingly, Holden has found that life circumstances have little to do with being happy and more to do with knowing how to enjoy life and make positive choices regardless of how much you earn, how well you have performed or what house you live in. As such, the more authentic you are or the more you simply be yourself  and live by what really matters to you, the more happiness you experience.

Top 10 Tips to Happiness include:

  1. Follow your Joy - whatever brings you that zest or makes you laugh, do it!
  2. Happiness is a Choice - change your attitude and allow today to be even more enjoyable than you thought it would be.
  3. Clarity - live by what really matters to you and your values. There are so many choices but feel what resonates with you as having them all won't make you any happier.
  4. Let Go - release grievances and forgive. You can't change the past and the person who it is really hurting is yourself.
  5. Give Love - no matter what is happening, love through it. Make it your daily intention, mantra, prayer, meditation to love despite and because of everything!
  6. Express Gratitude - make a list of everything you are grateful for in your life - the fabled shortcut to happiness.
  7. Create your own Financial Wellbeing - living within your means relieves you of enormous pressure.  Research shows people with financial wellbeing don't get into debt and spend money on experiences rather than things. Giving to a cause or charity can make you feel better about yourself and connects you with something bigger than yourself and to your community. 
  8. Nourish Yourself - Make time for yourself and start listening to your real desires and needs. Spend an hour a week to fill your self-love bank account with something you really love doing or to nourish yourself.
  9. Exercise and Sleep - both are critical for a positive mindset, to reduce stress and to make healthy eating choices. Even if it's a half hour walk a day, get into the habit today - where in your day can you fit it in? Walk to work, walk up escalators, go outside for lunch. Exercise improves your sleep so get to bed early and avoid caffeine!
  10. Friends - communicating with at least 2-3 people that you consider true friends on a regular, if not daily, basis helps foster trust and support. Friendship is not something you are given but which you develop by putting in time and effort. Surround yourself with people who make you feel good about yourself and with whom you can share. There's nothing better than having a laugh with a friend!
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What about the Natural Sweetener Agave?

Many people interested in staying healthy have switched to Agave as a safer "natural" sweetener. They want to avoid well documented high fructose corn syrup (HFCS) but are unaware that Agave is neither healthy nor natural. I actually wrote a blog on Agave back in 2010 and unfortunately these arguments still hold true. 

Where does Agave come from? Blue agave is an exotic plant growing in the rich volcanic soil of Mexico. Traditionally the nectar is made from the sap of the yucca or agave plant, producing a rich sweet natural syrup.

However, nowadays agave syrup is manufactured by converting the starch into a fructose-rich syrup using genetically-modified enzymes and a chemically intensive process involving caustic acids, clarifiers and filtration chemicals. There are very few quality controls in products coming from Mexico so residues of these solvents and chemicals often remain in the syrup upon testing.

Agave is touted as a healthy sweetener since it is low glycaemic, compared to table sugar. However, it is not low calorie, containing about 16 calories per teaspoon, about the same as  sucrose (table sugar) and it is composed of up to 92% fructose, making it sweeter than sugar.  Yes fructose is low glyceamic but excessive consumption of fructose also leads to blood sugar irregularities, high insulin levels and insulin resistance which is a precursor to diabetes, high triglycerides (bad blood fats), metabolic syndrome, uric acid formation and gout http://bit.ly/KxmZJF

There are also concerns that some distributors are cutting agave syrup with corn syrup and have unacceptably high pesticide residues, such as Hydroxymethylfurfural (HMF) which has potential toxic, mutagenic and carcinogenic effects.

Agave is nutrient void and is certainly not a whole food as some marketing I've read has claimed! Agave is a highly concentrated sweetener and is highly addictive. I do not recommend it to any of my clients and switch them off it immediately if they mention it. 

Stick to natural whole foods - if it comes in a bottle or packet, keep it to a minimum and remember the 90/10 rule - 90% for the body and 10% for the soul. Once you no longer need a dose of sugar everyday, you'll be able to see the real sweetness in your own life around you!
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Warding Off Winter Colds & 'Flus


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 important to nourish the body so it doesn't start lacking in vital nutrients and succumbing to colds and 'flus. It started to hit me this week with a headache, extreme fatigue and sore throat so I 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 like I did this week, 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.

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    Tune into 99.3FM Radio Saturdays 7-10am



    Accentuate The Positive Radio Show 

    with presenter Karen Swain 9.45am Saturdays


    Claudette is now a regular guest on Accentuate The Positive radio show every Saturday morning 7-10am, giving the latest nutritional research and health tips to make you want to spring out of bed every morning!
    Latest talks include the health wonders of beetroot, nuts to bring out the smile in you, why water is the elixir of life and more...


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    Butter or Margarine - which is better?


    There is so much conflicting media about whether it is better to eat butter or margarine or even to decipher which is which, with the multitude of "spreads" on the supermarket fridge shelf. When margarine was invented it was seen as the revolutionary health product with a big HealthyHeart tick to promote it but recent research now shows otherwise.  

    Margarine is made by passing hydrogen gas through liquid oils in the presence of a metal catalyst of nickel and aluminum to make a semi-solid state to which yellow colouring is added to make it look like butter. Many margarines claim they are rich in Omega 3 oils, essential fatty acids, made from healthy olive oil but even if they start with these products, the hydrogenation process destroys these beneficial fatty acids, converting them into trans fats. The finished product is low in Omega 3 oils, high in trans fats. Trans fats are synthetic fats that are fairly new to our food chain due to modern processing methods so we are only seeing the effects on our health in recent years. They cannot be broken down and used by the body but instead cause free radical damage to our cells. Trans fats make platelets sticky, increasing the likelihood of a clot in a small blood vessel causing strokes, heart attacks or circulatory occlusion. They can also increase blood cholesterol levels by up to 15% and blood fat levels up to 47%. Unfortunately, the HealthyHeart criteria is simplistically based upon the out-dated research of saturated fat content without any measurement of trans fats, creating enormous misleading confusion for the public. Also in Australia food companies are not required to list the amount of trans fats on the nutrition label so we have no way of knowing how much trans fat we are eating. There is no upper safety limit for the recommended daily intake of trans fat, simply that “it should be as low as possible”. However, New York City Council has been very proactive, passing laws a couple of years ago to limit the maximum amount of trans fats in all foods cooked and sold in NY city. To demonstrate this imminent health concern, adding 1 steak to your diet everyday, you increase your saturated fat by 5%, which increases your risk of a heart attack by 17%. By adding one teaspoon of margarine to what you normally eat each day, you increase your trans fats by 2%, but your risk of a heart attack increases by a shocking 93%.

    Butter has received an enormous amount of flack in the past 30 years since margarine was invented but the tide has changed in recent times as more research is done into different type of fats and their function and effects in the body. Butter
     is mainly saturated fat, 9% steric acid, 19% oleic acid, 38% palmitic acid and low in Omega 3 oils. In excess these acids can interfere with the beneficial anti-inflammatory effect of omega 3 oils. There was also concern about the cholesterol content of butter as 100gm of butter contains about 250mg of cholesterol. However, recent research shows that only 20% of cholesterol comes from a diet of high cholesterol foods, while the other 80% of cholesterol is made in your body to carry around sugars and poor quality fats, such as trans fats, from processed foods. The good thing about butter is it is easily digested being a natural product, helps improve some strains of good bacteria in your gut for digestion producing butyric acid and being a solid at room temperature, it does not oxidise or go rancid easily with high temperatures, causing damaging free radicals in the body cells when eaten. Therefore it can be used in frying and other high heat applications. Of course, it needs to be eaten in moderation (1tsp/day) and yes, it is difficult to spread unless it is at room temperature or spread on hot toast! You can blend your butter with olive oil at home to make your own spreadable butter or try alternatives like mashed avocado, humus, drizzled olive oil, tahini, nut spreads.

    If there is one thing you do for your health, do not consume margarine or any other "olive oil spread". Despite millions of dollars of marketing to convince us otherwise, the fact remains that butter is a natural product made from cow's milk, while margarine does not exist in nature and has to be made in a laboratory. Would you rather eat synthetic chemicals or food?
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    Yoghurt Boosts Sexual Performance


    Researchers at the Massachusetts Institute of Technology have made a surprising discovery that yoghurt boosts sexual performance of male mice and even increases the size of their testes! This was an unexpected result as they were actually studying the influence of probiotic diets on obesity. However, the yoghurt eating mice had 10x the active follicle density - giving them thicker, shiny hair, 5-15% heavier testes, faster insemination of their partners, and even developed a "male swagger" pointing their testes outwards. Females eating the yoghurt gave birth to larger litters and were more efficient at weaning their pups. Now researchers at Harvard University are studying the link between yoghurt intake and semen quality in humans with similar results. Source: The Week.
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    The Pill - What All Women Should Know


    The Pill is a convenient and effective contraceptive of synthetic, powerful hormones (various combinations of oestrogen and progesterone) used to override and suppress the body’s own production of these hormones. As a result, ovulation does not occur as the ovaries are suppressed and the eggs unused. These hormones are involved in cell replication, bone density and the body’s production of other hormones, such as DHEA and testosterone.

    What many women don't know are the unwanted side effects of the Pill which are more common than women realise and become accumulative in nature as most women stay on the Pill for years at a time. These include:
    Vitamin and mineral deficiencies. I advise all women taking the Pill to take a multivitamin each day but unfortunately the Pill actually affects how these are absorbed as well. Palan PR et al, American Journal of Obstetrics & Gynecology 2006 v194:e35-e38
    Increased copper and vitamin A storage, so that there is a risk of toxicity from too much.
    Increased risk of blood clots and high blood pressure: do not smoke whilst on the Pill!
    Increased pigmentation of the skin, causing brown skin marks.
    Decreased liver clearance ability, impairing liver function, causing a build up of toxicity in the body
    Increased risks of reproductive cancers. Meta-analysis of case-control studies has found that use of oral contraceptive drugs is associated with an increased risk of premenopausal breast cancer, especially with use before first full-term pregnancy in parous women. Kahlenborn C, Modugno F, Potter DM et al. Mayo Clin Proc 2006; 81 (10): 1290-1302.
    Reactivation of the body’s production of hormones upon cessation of the Pill may be delayed or dysfunctional, causing hormonal irregularity and imbalance as well as infertility
    When used for purposes other than contraception, it does not correct the underlying causes of the hormonal dysfunction that will reemerge once the Pill is stopped.
    Increased tendency to develop vaginal infections including candida.
    Can trigger or exacerbate migraines and/or headaches.

    Cautions to be aware of:
    Antibiotics, anti-epileptics, anti-fungals, vomiting, severe diarrhoea decrease its effectiveness: additional contraceptive measures should be employed during this time!
    Do not smoke whilst on the OCP as blood clotting is increased significantly by both the Pill and smoking. Spontaneous, fatal heart attacks and strokes of seemingly healthy women in their 20-30 years have been reported when using both drugs.

    FemCap

    A women's hormone-free, safe, effective and easy-to-use contraceptive that actually works! FemCap is a reusable, latex-free, FDA-approved contraceptive cervical cap. It’s easy to insert and remove yourself, not as bulky and more effective than a diaphragm and doesn’t need to be fitted by a gynaecologist. It’s not sold in Australia yet as our market here is so small but easily available with comprehensive notes & DVD by post.  www.femcap.com

    Natural Contraception

    Claudette also teaches Natural Contraception using temperature and cervical mucus charting together with your lunar dates. From her clinic, Claudette sells the Natural Fertility Management kits for both conception and contraception as well as helping women re-establish hormonal balance and regular cycles again after coming off the Pill, breastfeeding, around menopause and other hormonal conditions affecting the reproductive system such as PCOS, endometrisois, fibroids, period pain, fertility problems or a total absence of periods. http://www.claudettewadsworth.com.au/womenshealth/
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    High Cholesterol - Try these Tips

    High Cholesterol

    Cholesterol is essential in the body to carry around fats and sugars and to make hormones. It is only a problem if there is too much as it gets deposited in arteries. 80% of cholesterol is made by the body to carry around excess fats and sugars; only 20% comes from diet. Therefore, it is usually not high cholesterol foods in the diet which is the problem, eg eggs but poor quality fats and sugar. Research now says it is safe to have 6 eggs a week. Similarly, if your cholesterol is too low, this will cause problems such as depression, violent behaviour, aggression and increased risk of cancer.

    Cholesterol foods to avoid: organ meats eg. brain, kidney, liver, caviar, crustaceans eg. prawns, lobster, oysters, crab, too much dairy especially butter, cream, cheese. 

    Increase Omega 3 oils which boost HDL good cholesterol, lower Triglycerides and have a platelet unsticking effect in arteries: cold water deep-sea oily fish (salmon, mackerel, trout, herring, cod, mullet, sardines) eat 3/week; nuts and seeds: a handful/day to sprinkle on cereal, salads or snacks: walnuts, almonds, pecans, Brazil, linseeds (avoid peanuts); cold pressed oils to use raw in salad dressings (not commercially processed salad dressings) or drizzle over vegetables: flaxseed oil, extra virgin olive oil 1Tb/day; avoid canola or vegetable oil and use avocado on bread instead of margarine or butter.

    Avoid Trans fats which are synthetic fats that are fairly new to our food chain due to modern processing methods but they cause free radical damage to our cells,. They are formed when vegetable oils are hydrogenated as in margarine, hardened in shortening eg. packet biscuits and pastries, or, in oils that have been overheated as in deep frying, or, oxidized oils which are rancid oils. They harden and thicken the food product so it will not go soft or go off quickly but remains crisp for months on your pantry shelf. But they also do this to our cell membranes and arteries once we eat them. Avoid margarine, hot chips, French fries, deep fried, doughnuts, packet biscuits, commercially-produced muffins, pastries and rancid oils. 

    Many companies use trans fat instead of oil as it is less expensive, improves taste and texture of food product and extends storage shelf life. Unfortunately, food companies are not required to list it on the nutrition label so we have no way of knowing how much trans fat we are eating. Also, there is no upper safety limit for the recommended daily intake of trans fat, simply that “it should be as low as possible”. 
    However, by adding one steak to your diet per day, you increase your saturated fat by 5%, which increases your risk of a heart attack by 17%. By adding one commercial muffin to what you normally eat each day, you increase your trans fats by 2%, but your risk of a heart attack increases by 93%! Trans fats make platelets sticky, increasing the likelihood of a clot in a small blood vessel causing strokes, heart attacks or circulatory occlusion. They can increase blood cholesterol levels by up to 15% and blood fat levels up to 47%.

    Other cholesterol lowering tips:
    • 1 Tb of psyllium husks and 1/2 squeezed lemon in glass of warm water on rising
    • Add 1-2Tb flaxmeal or ground linseeds to cereal or in smoothie each day
    • Eat artichokes and replace meat with vegetable proteins occasionally: chickpeas, lentils, borlotti beans, etc - mix through salads, add to soups/stews
    • Drink roasted Dandelion root tea or green tea instead of coffee as coffee raises cholesterol and blood pressure. Try fresh sprigs of rosemary in hot water as a tea - excellent for the liver!
    • Reduce all sugars, sweets, chocolate, fruit juice, soft drink, dried fruit and limit your fresh fruit to a maximum 3 pieces per day
    • Avoid white flour products and increase your fibre by eating wholegrain bread
    • Reduce alcohol: moderation means 2 glasses every 2nd night for men and half this for women
    • Drink vegetable juices which help flush out the liver and are full of antioxidants eg. carrot, celery, beetroot, ginger, spinach
    • Smoking: 70% increase in death rate and 3-5 times increase in risk of heart disease
    • Decrease stress: stimulates more cholesterol production as cholesterol is the precursor to the stress hormones: try deep breathing, meditation, massage, yoga, tai chi, relaxing hot bath, time out in nature
    • Exercise: 1 hour 3x week - whatever you enjoy!!






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    3 Easy Steps to Prevent Osteoporosis




    Osteoporosis OA is caused by a depletion in bone density, called "porous bones" so that they become weak and brittle with age, resulting in fractures. However, if there are adequate nutrients to support their structure and repair as well as favourable environmental conditions for the bone formation and restructure, your bones will provide enough strength and support throughout your life. The foundations of your bones are laid down early in life but they are being constantly remodelled all the time and it is never too early to start taking preventative steps. Post-menopausal women are at higher risk of OA due to the hormone changes but there is much that can be done to prevent excessive loss if healthy changes are made early enough.

    Diet & Sunshine


    Vitamin D is one of the most important nutrients for bone formation. Make sure you have a blood test with your doctor to check your levels (at least 100mmol/L) as I find many clients today are deficient as they are either working inside all day, are overly conscientious in avoiding the sun or live at a latitude where there simply is not enough sunlight exposure. The Vitamin D producing UVB rays are absent all day in winter at latitudes south of 35 degree which is everything south of Canberra! Being a fat soluble vitamin, food sources include cod liver oil, butter, oily fish eg. sardines, mackerel, salmon and milk. Most people are not consuming enough though so you will need sunlight exposure everyday in the morning without sunscreen or sunglasses or to supplement. The recommended dosage is 1000 international units (IU) of vitamin D every day but if you are already deficient, then this maintenance dose will need to be increased.

    Calcium sources include soups made with bones, seaweeds, full fat dairy (you need the fat to absorb the calcium properly), vegetables like kale and broccoli, almonds, tahini and oily fish mushed up with the bones eg. sardines or salmon. The recommended dosage is at least 1,000 milligrams (mg) of elemental calcium (1500mg for post-menopausal women) every day. You need other minerals as well which work with the calcium which come from a broad healthy diet with lots of vegetables and salads.

    Soft drinks, especially Coke, coffee, sugar, sweeteners, diruetics, alcohol and cigarettes all leech calcium and minerals out of the body. Research shows that junk food and carbonated drinks in teenage years are a primary cause of osteoporosis.

    Exercise


    Weight bearing exercise is essential to deposit the minerals into the bones. This includes walking with hand weights, jogging, squats, lunges, push ups, resistance exercises, yoga but does not include swimming unfortunately! Our bodies are made to move every day so include some exercise into your daily routine with duration being more important than intensity.

    Stress  


    Stress hormones strip the body of vital minerals and create acidity in the body which accelerates bone demineralisation. In our stress-driven modern world, relaxation is vital for everyone. Relaxation is different to sleep and uses different brain waves. Choose a method that suits you and make a commitment to yourself to spend to spend some time every day practicing relaxation. eg. meditation, drink chamomile tea, stretching, yoga, gardening, spend time in nature, remember to breathe, counselling, massage, creativity: writing, art, cooking, singing - especially in the shower, dancing - even around the room for 10 minutes is a great release!

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    Add Fizz to Your Forehand


    In a new study, tennis players were given bicarbonate soda and another group a placebo. The bicarb group showed no loss of skill level whereas the placebo group experienced significant skill losses. It all comes down to the alkalizing effect of the bicarb, which counteracts the muscle tiring that comes from the buildup of lactic acid when you exercise. However, long-term excessive bicarb soda intake can cause problems for your blood pressure and stomach. If you want to alkalise your body in a sustainable way, eat plenty of vegetables, especially greens.
    Source: Journal of the International Society of Sports Nutrition
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    The "Sleep Mistake" Which Boosts Your Risk of Cancer

    There’s growing concern among experts that the proliferation of glowing gadgets like computers may fool your brain into thinking that it’s still daytime after the sun has gone down, which can disturb sleep patterns and exacerbate insomnia.

    Such concerns are not new – Thomas Edison may have created these problems when he invented the light bulb. But the problem has grown worse thanks to the popularity of Apple’s new slate computer, the iPad.

    Many consumers use and iPad to read at night, and paper books or e-book readers like the Amazon Kindle, which does not emit its own light, the iPad’s screen shines light directly into your eyes from a relatively close distance.

    According to CNN: “What makes the iPad & laptops more likely to disrupt sleep patterns than, say, a television sitting across the bedroom or a lamp that illuminates a paper book, is that these shoot far less light straight into the eye, researchers said.”

    When light receptors in your eyes are triggered, they signal your brain to ‘stay awake’. To do that, your brain stops secreting melatonin, which is both a hormone and a potent antioxidant against cancer.

    Normally, your brain starts secreting melatonin around 9 or 10 pm, which makes you sleepy. These regularly occurring secretions thus help regulate your sleep cycle. However, if you regularly trick your brain into altering this cycle, sleep disturbances are not far behind. It can even create a state of permanent “jet leg”.

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    Alcohol conscious choices tips

    • There are big differences in the types of alcohol you consume. For example, a cocktail can often contain between 2-5 standard drinks. A healthier option is to monitor and limit your amount of standard drinks throughout an event.
    • It is not just the alcohol but also what you mix with it. A humble cocktail can often contain between 68-340 calories per drink just for the alcohol. Now imagine if it contained lemonade, cream and other goodies…
    • Hydrate, hydrate and then hydrate some more. Hydration is calculated based on a person’s weight—i.e. 30ml per kg body weight. Then, additional re-hydration is required for every glass of coffee, tea, alcohol or soft drink drunk. When you add this all together some time people need to drink as much as 3.5L per day. The old rule of one alcoholic drink followed by a glass of water in between is a good general recommendation. Remember—most hangovers are often simply caused by dehydration.
    • Replenish what is lost. Alcohol depletes our reserves of key vitamins and minerals. The most important group that are lost are B vitamins. A quick tip is to take a B complex before you head out and then an additional one during the night. It reduces the incidence of hangovers markedly, provides valuable nutrients for your liver so it can process the alcohol and keeps your mood (and your wits) positive so helps you have a better night. Food sources are tricky as the alcohol is likely to destroy them through digestion so supplementation is the most realistic.
    • Protect your liver. Another important prescription is the wonderful herbal medicine called St Mary's Thistle (Silybum marianum). Taking this herb before the big night can make a huge impact on your recovery and your enjoyment of the evening - well worth investing! Additionally, it helps to protect our liver in the long term so reduces long term effects and damage.
    • It's too late, the big night is over already...The best approach is to hydrate with pure water and obviously be gentle with your body. Expecting it to run a marathon is simply stupid; expecting your poor and overworked liver to process a 'fry up' is also a bad idea.
    • Extract taken from The Food Coach Newsletter: www.thefoodcoach.com.au

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    Apple Cider Vinegar

    Apple cider vinegar has had many significant supporters. In 400 BC Hippocrates was known to use it as a health tonic. American soldiers were said to have found it useful in combating scurvy, indigestion and pneumonia.

    Since then numerous studies have been done on apple cider vinegar with suggested cures for indigestion allergies, sinus infections, acne, high cholesterol, flu, chronic fatigue, candida, acid reflux, sore throats, contact dermatitis, arthritis, and gout. Apple Cider Vinegar also breaks down fat and is widely used to lose weight. It has also been reported that a daily dose of apple cider vinegar in water has high blood pressure under control in two weeks!

    Apple cider vinegar also alkalises your body and balances your pH levels. Drink 1tsp-1tb in a glass of water before your meal or use it on salads as a dressing. Use organic unfiltered apple cider vinegars.

    Extract taken from Effortless Meditation Newsletter: www.effortlessmeditation.com.au

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    Tai Chi Lowered Blood Pressure in 85 % of Trials

    The 2,000-year-old Chinese practice of tai chi is a branch of Qigong – exercises that harness the qi (life energy).

    Tai chi has been linked to numerous health benefits, including improvements in the quality of life of breast cancer patients and Parkinson’s sufferers. It has shown promise in treating sleep problems and high blood pressure.

    According to U.S. News & World Report:

    “…In 85 % of trials, tai chi lowered blood pressure. Other studies have shown it to reduce blood levels of B-type natriuretic peptide, a precursor of heart failure, and to maintain bone density in postmenopausal women.”

    Comments



    Eating Healthy on a Tight Budget

    One of the greatest misconceptions out there is that processed, pre-packaged foods are less expensive that raw, whole foods. But more often than not this is simply not true.

    Cooking from scratch is usually far more cost effective in the long run, particularly if you stop throwing away the left-overs.

    A 2008 report authored by the Stockholm International Water Institute, the UN Food and Agriculture Organization, and the International Water Management Institute found that half of the food produced worldwide is wasted!

    To prevent unnecessary waste:

    • Plan ahead. If you plan your meals in advance, you can buy only what you need at the store.
    • Buy proper portions.
    • Learn to store your food so that it stays fresh.
    • Learn recipes for tasty leftover meals.

    The British website Love Food Hate Waste can help you calculate portions, and provides a variety of time- and money-saving tips, recipes, and much more.

    Aside from the actual sticker price of the food, cooking from scratch using fresh, whole (preferably organic) ingredients will provide you with far superior nutrition, rather than empty calories.

    Keep in mind that the money you think you’re saving today by stocking up on cheap, denatured, processed foods will end up costing an arm and a leg later on, when your health fails and the medical bills start rolling in…

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    The Amazing Ant-Aging Discovery

    You may be able to extend your life and stay fit throughout your old age with a simple change of diet that switches on your “youth” gene.

    Professor Cynthia Kenyon, whom many experts believe should win the Nobel Prize for her research into aging, has discovered that carbohydrates directly affect the genes that govern youthfulness and longevity.

    She found that turning down the gene that controls insulin in turn switches on another gene which acts like an elixir of life.

    As the Daily Mail reports, research confirms that insulin-like growth factor is intricately linked to various cancers, and that “raised insulin levels, triggered by high carbohydrate-consumption, could be what connects many of our big killers.”

    Your diet can over-ride genetic predispositions to disease, and this research further strengthens those claims, as the two key genes in question can be turned on or off as a consequence of eating carbohydrates.

    This results from two primary conditions:

    1. Excessive amounts of sugar/grains and processed foods, combined with
    2. Insufficient exercise

    Source: http://articles.mercola.com

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    Finally, Proof that Cancer is a Man-Made Disease

    A study of ancient bodies has determined that cancer is a man-made disease, one fueled by the excesses. Tumors turn out to be extremely rare until very recent times, when pollution and poor diet became issues.

    Despite examining tissue from hundreds of Egyptian mummies, researchers confirmed only one case of cancer.

    According to the Daily Mail:

    “Dismissing the argument that the ancient Egyptians didn’t live long enough to develop cancer, the researchers pointed out that other age-related disease such as hardening of the arteries and brittle bones did occur…

    Fossil evidence of cancer is also sparse, with scientific literature providing a few dozen, mostly disputed, examples in animal fossil.”

    According to the latest statistics compiled by the American Heart Association, cancer surpasses heart disease as the top killer among Americans between the ages of 45 to 74. Environmental/lifestyle factors are increasingly being pinpointed as the culprits, such as:

    • Pesticide- and other chemical exposures
    • Pharmaceutical drugs
    • Processed & artificial foods (plus the chemicals in the packaging)
    • Wireless technologies, dirty electricity, and medical diagnostic radiation exposure
    • Obesity, stress, and poor sleeping habits
    • Lack of sunshine exposure and use of sunscreens

    This is not an all-inclusive list, of course, but as the research into the health of our ancient ancestors shows, cancer is not a “natural” disease, and genetics are not a primary factor.

    Source: Daily Mail (October 15, 2010), Cancer (September 1977; 40(3): 1358-1362)

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    Stress Increases Mortality & Chronic Diseases

    High cortisol level is known to be associated with osteoporosis, hypertension, diabetes mellitus, susceptibility to infections and depression but may protect against chronic obstructive lung disease.
    Source: Schoorlemmer, RMM. Relationships between cortisol level, mortality and chronic diseases in older persons. Clinical Endocrinology. Volume 71, Issue 6, pages 779-786, December 2009
    Comments



    A Simple, Inexpensive Trick to Cure a Cold

    The most common way cold viruses are spread is not from being around coughing or sneezing, or walking barefoot in the rain, but rather from hand-to-hand contact. For instance, someone with a cold blows their nose then shakes your hand or touches surfaces that you also touch.
    However, the key to remember is that just being exposed to a cold virus does not have to mean that you'll catch a cold. If your immune system is operating at its peak, it should actually be quite easy for you to fend off the virus without ever getting sick.
    Common contributing factors are:

    • eating too much sugar and too much white flour products
    • not getting enough rest
    • using insufficient strategies to address emotional stressors in your life
    • Vitamins D & C deficiency

    Myself and my clients have had remarkable results in curing colds and flu within 12 to 14 hours when administering a few drops of 3 % hydrogen peroxide into each ear. Your will hear some bubbling, which is completely normal, but no pain.
    Wait until the bubbling subsides (usually 3-5 minutes), then drain onto a tissue and repeat with the other ear. A bottle of hydrogen peroxide in 3% solution is available at any chemist for a couple of dollars or less. It is simply amazing how many people respond to this simple, inexpensive treatment.

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    Early Childhood Television Exposure

    A study in Canada studied 5-month-old infants and their families with follow-up at 17, 29, 41 and 53 months, to estimate the influence of early childhood television exposure on academic, psychological & lifestyle characteristics in grade 4 (10 years of age).

    Every additional hour of television exposure at 29 months corresponded to:

    • 7 % & 6 % decreases in classroom engagement & achievement in mathematics
    • 10 % increases in victimization by classmates
    • 13 % decreases in time spent doing weekend physical activity
    • 9 % decreases in activities involving physical effort
    • Higher consumption of soft drinks & snacks
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    Pet Chip Implicated in Cancer

    Pharmaceutical giant Merck is being sued over claims that its HomeAgain pet microchip caused cancer in a cat. Two years after the chip was implanted, the cat developed a cancerous tumor at the implant site. The tumor was removed surgically, and the microchip was found embedded in the tumor.

    In 2007, Dr. Katherine Albrecht released an in-depth analysis of animal studies involving microchip implants & found a “clear causal link between microchip implants & cancer in mice & rats,” as well as an association with cancer in dogs.

    The reason why this is an important issue is that many predict there will be a massive push by government authorities to microchip humans. Not only will this be a mistake for privacy reasons, but it appears that there are also serious health consequences.

    Fortunately, our pets are serving as canaries for this health challenge & providing us with an early warning alert as to what would happen if we choose to get these microchips.

    Comments



    Canada Declares BPA Toxic

    Last week, the government of Canada formally declared bisphenol A (BPA) to be a toxic substance. The USA & Australia still denies it.

    This comes after Canada’s first national physical study on BPA revealed that 91 % of Canadians have the chemical in their bodies, with teenagers having the highest concentrations.

    There are serious health risks from exposure to the endocrine-disrupting chemical BPA. As a result, there have been nationwide efforts to ban it from food and beverage containers as well as in children’s dental products.

    Animal tests show that BPA, a plastics hardener that is also a synthetic oestrogen, can cause reproductive and behavioral abnormalities and lower intellectual ability, and sets the stage for cancers, obesity, diabetes, asthma, and heart disease.

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    About Breakfast Psychology...

    It seems that our own estimation of the calories we ingest can highly influence our mood and body-image satisfaction. In the study the cereal breakfast was perceived to be lower in calories and that it allowed the participants to be more satiated, happier, more relaxed and more satisfied about weight and body compared to the muffin breakfast. Moreover, fibre and micronutrient daily intakes were superior in women having the cereal breakfast.
    Source: School of Natural Sciences & Psychology, UK, 13 Oct 2010
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    Book Review: The Brain that Changes Itself by Norman Doidge

    The discovery of neuroplasticity, that our thoughts can change the structure and function of our brains, even into old age, is the most important breakthrough in our understanding of the brain in 400 years. Dr. Norman Doidge introduces principles we can all use to overcome brain limitations and explores the profound brain implications of the changing brain in an immensely moving book that will permanently alter the way we look at human possibility and human nature.

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    Dangers of Non-stick (Teflon) Cookware

    The dangers of perfluorinated compounds (PFCs) are becoming increasingly evident. The most common sources of these chemicals include:
    • non-stick cookware
    • microwave popcorn bags
    • packaging for greasy foods
    • stain-proof clothing
    • carpet and fabric protectors
    • flame retardants, and products that contain them
    Although it may be quite difficult to eliminate all sources of these toxins since they are so pervasive, at least ged rid of your non-stick cookware, considering you use your pots and pans to cook almost every day of the week.

    Studies have shown that PFC's can cause:
    • infertility (Human Reproduction Journal, 2009)
    • Thyroid disease (Environmental Health Perspectives Journal, May 2010)
    • cancer (liver, pancreas, testicles and mammary glands in rats) and has been associated with increases in prostate cancer in PFOA plant workers
    • immune system problems - several studies by scientists in Sweden indicate that PFC's have an adverse effect on your immune system
    • increased LDL cholesterol levels (Archives of Pediatric & Adolescent Medicine, Sept 2010)
    Children and teens who have high blood levels of chemicals used in the production of non-stick cookware may be more likely to have elevated LDL cholesterol levels and have been associated with cancer.
    Source: Archives of Pediatric & Adolescent Medicine (September 2010)
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