Immunity & Covid-19 Whilst Pregnant

This blog was inspired by NaturoBest’s blog - information shared from that resource which you can find here. We stock Naturobest products, please contact us if you need guidance on what would be best for you.

With the Coronavirus outbreak, many pregnant women have been asking me how they can safely boost their immunity during this time.

I have shared the most commonly prescribed immune-boosting nutrients and herbs recently in my newsletter and on The Naked Naturopath podcast.  But, are they safe to take during pregnancy? Let’s go through them…

Vitamin A

This vitamin increases our resistance to infection, boosts antibody production and enhances function of the immune system. It’s found in egg yolk, full-fat dairy products, liver and fish liver oils. Too much however, can cause birth defects.  For that reason, it’s not safe to eat liver or pate during pregnancy.

For supplementation, I love Dunaliella salina, a natural source of mixed carotenoids including beta-carotene. Supplementing with beta-carotene on its own may inhibit the absorption of lutein (another carotenoid) by up to 50%.

If you vegan or intolerant to eggs or dairy, it would be a good idea to speak to your natural health professional or book an appointment with me to investigate other sources/supplements.

Vitamin C

As most of us know, Vitamin C is necessary for a healthy immune system.  Not only that, it helps us absorb iron which is essential during pregnancy.

The RDI during pregnancy is 60mg, although you can increase this dose to 2000mg daily during times of illness.

Vitamin D

Testing vitamin D prior to pregnancy and at the end of each trimester of pregnancy and supplement accordingly might be helpful. The reason for testing is that you may need more than the 1000iu commonly found in most prenatal vitamins.

Be careful with taking high doses though, as a fat-soluble vitamin, it may be toxic in excess.

The RDI during pregnancy is 200iu, however from experience, most women need much more than this.

Iron

One of the most important minerals during pregnancy, especially from 16 weeks when hemodilution kicks in (doubling of blood volume).

Iron deficiency can lead to dysfunction and disease including poor immune function so it’s important to get supplementation right. Testing is important here too.

If you are mildly deficient, then it’s a good idea to speak to your natural health professional or book an appointment with me about the appropriate dose for you. Even though the RDI is 27mg daily during pregnancy, you may need 100mg of elemental iron daily.

If you are trying for a baby and your ferritin (iron stores) are less than 30ug/L, speak to your doctor about an iron infusion. Otherwise, try to boost your stores to more than 80ug/L through supplementation prior to conception.

Good quality supplements are vital and I have one available in my online store here.

Zinc

Zinc is the most important mineral during the entire preconception, pregnancy and postnatal period. Involved in over 200 enzyme reactions in the body, zinc maintains a healthy immune system.

It is a common deficiency and even though the RDI during pregnancy is 11mg daily, most women will need a higher dose than that to correct their deficiency. Important as always to have a chat with your health professional rather than self-medicating with this!

Common Herbs Used for Immune Support:

Echinacea

There are some herbs that are contraindicated in pregnancy but echinacea is not one of them.

In clinic and from personal use, I find echinacea is most effective when used as a preventative medicine. Perhaps save this one for times when you are exposed to a higher risk of illness such as travelling or right now if you are having to work out in the community. Check with your medical professional.

Andrographis

NOT safe for pregnant women to use. Although it is highly effective as an anti-viral, I would advise against using it if you are trying to conceive or are pregnant.

If you are breastfeeding however and you start to feel the symptoms of a cold or virus, this is a great herb to use to nip it in the bud (along with high doses of vitamin C).

Garlic

Try crushing a garlic clove with the side of a large kitchen knife to release the oils. This releases allicin, the active constituent responsible for antimicrobial effects in the body. At the first sign of an illness, swallow the garlic clove whole and repeat a few times daily.

Elderberry

This one makes a great cough syrup! Elderberry and elderflowers are commonly prescribed for influenza, common colds and other acute viral infections. It’s certainly worth trying if you are unfortunate enough to contract Covid-19 during pregnancy.

Manuka honey

Manuka honey is anti-viral, anti-inflammatory and a great antioxidant! Make it part of your own immune-boosting plan.

Probiotics

The benefits of probiotics during pregnancy extend further than just the prevention of allergies and eczema. These are available in our online store too.

RECOMMENDATIONS FROM THE NATUROBEST RANGE

The Ultimate Multi & Antioxidant is the best supplement to take for boosting immunity at a dose of 4 capsules daily.  With 50mg of elemental zinc, 200mg of vitamin C, 1000iu of vitamin D and 40mg of Dunaliella salina, it’s packed full of all the nutrients mentioned above.

However, if you are pregnant, Prenatal Trimester 2 & 3 Plus Breastfeeding contains all the nutrients mentioned above with the addition of iron for extra immune protection.

Of course, online consults with me are the best way to navigate this and ensure you are getting the right herbs and supplements for your condition! Book here.

Why Magnesium Is A Super Mineral!

I have spoken about magnesium before on FB videos (if you don’t follow me head there now), but it’s such a integral mineral, I wanted to bring it up again!

What is it

Magnesium it’s a common mineral found in the earth, sea, plants, animals and humans. In fact, it is the fourth most abundant mineral in the human body, playing a vital role in hundreds of physiological processes.

Our bodies rely on magnesium to maintain blood pressure, normal muscle and nerve function, keep a healthy immune system, build strong bones and so much more!

Why we need it

Magnesium plays many important roles in the body, including:

• Converting food into energy and maintains metabolism

• Regulation of the nervous system, which contributes to stabilising mood, reducing stress, and promoting better sleep

• Maintaining normal muscle function, including the contraction and relaxation of muscles.

• Contributing to heart and bone health.

How much do you need?

The daily recommended intake of magnesium is:

• Women: 310-320 mg/day

• Men: 400-420 mg/day.

How to add it into your day

The body does not produce magnesium and therefore must gain it through food consumption, unfortunately many of us are deficient when it comes to magnesium. However, this mineral is abundant in nature and can be easily added to your daily routine without too much effort.

Through Food…

Optimising your diet is a great place to start. You can ensure you eat plenty of leafy greens and add a few handfuls of nuts and seeds to your meals.

Cacao powder is one of my favourite magnesium-rich ingredients, grab the whole food powder and add to smoothies and use as the basis for healthy desserts and snacks.

Also, generally foods that are high in fibre are usually high in magnesium.

Supplements…

A high-quality supplement is a common way to top up daily magnesium levels. I have these available here in my online store or ask me which would be good for you!

Bath…

My fave! Adding in Magnesium Flakes or Epsom Salts (both available from Scoop Wholefoods) allows to you trans-dermally absorb magnesium through the skin and feel completely relaxed, both mentally and physically.

Topically…

A topical spray is a quick and convenient way to boost your intake. Apply directly to areas of pain or just before bed to promote sleep. Grab my recommended spray here.

This blog is inspired by one published by Honest To Goodness - you can find that and their amazing products here.

Adrenal Health #101

The adrenal glands are located on top of the kidneys and play a critical role in the production of a multitude of hormones in your body. The adrenals comprise the endocrine system and are responsible for activating your stress response and regulating adrenaline and cortisol, which aid in energy and sleep. They also have a part in the reproductive process.

Imbalance of the adrenal system is problematic to health and ranges from mild disorders, such as adrenal fatigue, to more serious conditions such as Addison's disease. Too much or too little adrenal hormone production results in various symptoms including fatigue, weakness and digestive disturbance.

If you do suspect you have adrenal fatigue, please see your medical health professional and/or there are functional hormonal tests you can do with a natural health practitioner such as myself.

There are simple ways to begin working on restoring your adrenal health, even if you don’t have adrenal fatigue but are dealing with stress and overwhelm in your life. Here are six of my faves to practice:

1. Take small breaks and get on a sleep schedule. In the event of fatigue during the daytime, try to schedule small breaks to rest your mind and body 

2. Take a 15 to 20 minute power nap or simply lie down for a few minutes and rest your mind. Relaxation in addition to getting a full night of sleep recharges your body and helps to level out cortisol, which is altered in adrenal disorders. Try to go to bed at the same time each night and get at least eight hours of uninterrupted sleep.

3. Exercise daily, engaging in light exercise such as walking, jogging or riding a bike. Yoga is great for nourishing the nervous system at the same time as moving your body!

4. Connect with others, including pets. Did you know that calling a friend or family member has been shown to restore adrenal health? Taking time to connect with others (even someone you don’t know)—or an animal can help give your body the signals it needs to relax.

5. Enjoy nature! Whether you choose to spend time outdoors or simply look at pictures of trees, leaves, mountains, and flowers, either way you’ll be helping your body restore adrenal health.

6. Be strategic with your day and your life. Think about your values and goals, and then outline, based on what is most important to you, what it is that you want to get done. Be realistic about what you can accomplish in one day, and create a list of tasks that you’d like to work on. This approach can help you stay on track, be less stressed, and be flexible with yourself.

As mentioned, if you need support around adrenal health, please make an appointment with me - There is so much we can do naturally, through diet and lifestyle as well as herbs, to move you to wellness.

Why You Need A Retreat...

We have a retreat coming up this May and would love you to join us. The biggest hurdle is why, why should you justify taking time away from family and spending money on yourself…Am I right?!

We all know that we need to look after ourselves better, that we would love some time alone and gosh it would be nice to practice some self care!

Well, if our retreat itself isn’t enough to entice you, maybe these NINE reasons will…

1. You Can Do It All By Yourself

We all wish to be those adventurous types, travelling to Thailand alone or backpacking through Europe, but some of us are just not equipped for that kind of independence — yet. By going on a retreat, you are guaranteed a safe environment and great accommodations and amenities. Even better, you will be accompanied by like-minded people, potentially making friends that will last you a lifetime.

2. By Experiencing New Things, You Change!

When you are put into an unfamiliar environment, you are given the opportunity for a new perspective.

3. You Will Learn Something New

Guaranteed! About yourself, about others, about life.

4. Experience Real ‘Me Time’

You might find that doing and learning something new is very rewarding, but some of the moments you may value the most are the ones that you will have to yourself.

5. Look Around You

By going to a retreat, you are most likely going to be travelling away from home, so you’re giving yourself the opportunity to explore this world.  By putting yourself in a new place you are totally taking yourself out of any funk you might be feeling, giving your eyes something new to look at.

6. Ditch The Phone

You won’t need it! Use it as a digital detox as well as a break from your everyday life.

7. You Can Allow Yourself To Be FREE

By making the choice to go on a retreat you have to learn to cede control to other people and to the moment. Drop your expectations and let yourself be totally immersed in your present! A retreat acts as an escape to some degree, so allow yourself to escape.

8. Do It For Yourself, And No One Else

Be selfish, or whatever you want to call it! It’s not at all. Do it for you!

9. Don’t Be So Hard On Yourself

Most importantly, this is a time for you to explore yourself so you can grow; there is no sense in setting up expectations and pressure for sudden change to happen. In order to change, you have to be open to any possibility. Even if the changes don’t happen in one day, or five days, or two weeks, know that you have planted the seeds of change simply through your willingness to take a leap of faith into unknown territory. Take what you learn and bring it home by incorporating any new practice that you felt benefitted you the most!

Ready to book now then?

How to Nurture the Good Guys and Support Your Gut Health

When it comes to the bacteria in your gut, every time you eat, you are feeding somebody. Unfortunately, the modern industrialised diet is all too often feeding the bad guys and, just as important, starving the good.

To put it simply, “bad” bacteria tend to feed on sugar and unhealthy fats (processed and junk foods). And the single most important nutrient that good bacteria need to thrive inside you is fibre.

When they have plenty of fibre they can do their job — and your digestion, mental function, and even your mood reap the benefits. It’s clear that fibre is critical to gut health.

It’s estimated that our Paleolithic ancestors got an average of up to 100 grams per day. Compare that to the average Brit, who gets only 18 grams per day, and the average American, who gets even less — just 15.

Most of us are literally starving the good bacteria that would, if we only gave them the chance, be digesting our food and making the brain-boosting chemicals we need to thrive.

We know that junk food, lack of fiber, glyphosate, antibiotics, and other toxins can compromise the bacteria upon which your digestion and brain health depend. Is there anything you can do about it?

Well if you have been following me for awhile, you’ll know the answer, of course! There’s a lot you can do to nurture a healthy microbiome and to support a flourishing collection of beneficial bacteria in your digestive tract.

1) Don’t kill the good ones.

When you steer clear of unnecessary antibiotics, glyphosate, and environmental toxins, you help to create the conditions for microbial health. Organic food, anyone?

This means switching to more natural cleaning, body care and kitchen products, eating cleaner - basically reducing your all-over chemical load. You can learn more about this in our online detox program.

2) Don’t feed the bad ones.

A diverse population of health-promoting flora protects your gut from the less helpful strains. But not all flora are good for you. A diet high in sugar, unhealthy fat, and processed food can feed the very kinds of flora that will cause gas, discomfort, bloating, and chronic inflammation.

3) Feed the good ones.

Probiotics are the so-called “good” microorganisms inside your gastrointestinal tract. They aid in digestion and keep your tummy happy. Like all living things, probiotics must be fed in order to remain active and vibrant.

Prebiotics are the food that probiotics need to thrive. They’re a type of plant fibre that humans can’t digest and that take up residence inside your large intestine. The more of these prebiotics you feed to your probiotics, the more efficiently they’ll do good work inside you.

The simplest way to think of it is this: If you want to nurture good bacteria, eat lots of fibre. Whole plant foods — especially fruits, vegetables, legumes, and whole grains — have the most.

If your probiotic bacteria were in charge of the menu, they’d want abundant sources of prebiotic fibres like inulin and oligofructose, as well as pectin, beta-glucans, glucomannan, cellulose, lignin, and fructooligosaccharides (FOS). If you don’t know how to pronounce these names, don’t worry. Luckily, you don’t need a degree in biochemistry to eat good food.

Some top superfoods that provide an abundance of the best microbe-fueling nutrients include Jerusalem artichoke, baobab fruit, dandelion greens, garlic, leek, onion, asparagus, banana, jicama, apples, oats, flaxseed, cocoa, burdock root, yacon root, and seaweed.

4) Eat the good ones.

The word probiotic comes from the Greek for “support of life.” The two main ways to consume probiotics are in dietary supplements and in fermented foods. Probiotics have been found to be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema.

The challenge is that the vast majority of probiotic bacteria are active and effective in the lower portions of the gastrointestinal (GI) tract, but to get there, they must survive the corrosive and highly acidic environment of your stomach.

When are the odds the best — on an empty stomach, or with a meal? Probiotic bacteria had the highest rates of survival when provided within 30 minutes before or simultaneously with a meal or beverage that contained some fat.

This makes sense. Consuming probiotics with food provides a buffering system for the bacteria, helping to ensure safe passage through the digestive tract. But consuming them after a large meal could slow everybody down, making bacteria more likely to die in the corrosive stomach environment before reaching their intended new home in the lower intestine. So right before, or with, a meal that includes some fat seems the best way to go.

WANT TO LEARN MORE ABOUT GUT HEALTH?

Join our retreat, Love Your Guts, coming this May!

Blog inspo from foodrevolution.org

Restarting Healthy Habits Post Festive Season

Indulging once in awhile is completely healthy and normal — especially around the holidays! Generally, one day or even a few days of overindulgence will most likely not set you too far off track. But many times, overindulging can also cause feelings of guilt, failure or frustration. This can make returning to your regular routine more difficult.

Slowly restarting with parts of your normal, regular routine over a few days or weeks can make the transition easier and less stressful for you. As you perhaps return to work or a more normal routine, here are some handy hints for getting back on the wellness train:

1.Avoid the "give up" attitude. 

Many times, it's easy to throw in the towel after a few unhealthy meals or days of eating. You may think you've "ruined" your day by an unhealthy meal, but that doesn't mean you can't make positive choices the rest of the day! If you've slipped up try to immediately think of the next healthy choice or lifestyle behaviour you can make instead of punishing yourself for the choices you have already made.

2. Forgive yourself. 

Overeating or overindulging — especially over a few days — can make you feel really guilty or like you've failed your healthy eating plan. But that's not true. You haven't failed anything and there's nothing to feel guilty about. Remember, overeating and indulging in some unhealthier foods is part of normal eating AND give yourself some grace, ‘tis the season.

3. Review your goals. 

The original goals you may have had last year, or the ones you made for this year might seem much farther off after overindulging. But you can get right back on track by thinking about how you plan to meet them. One small step at a time! You might have thought you’d be further along by now, but start where you are. Slow and steady is more sustainable than all or nothing.

4. Schedule in your meals and exercise. 

Sometimes the amount of changes you need to make to get back to your normal routine can feel overwhelming. However, making a schedule or plan can make it seem more manageable.

• Try scheduling in your physical activity during the week. Write out which days you're going to work out, at what time, and for how long.

• Write up a meal plan for your healthy meals and snacks. This will give you the framework for grocery shopping and healthy eating.

5. Join our detox program!

The easiest way to reset your body and start the year with a healthy mindset is to join our detox program. On sale now for just $29 - Start today.

Ease yourself into 2020, don’t give up and if you need more support, you know where I am! Happy New Year xo

Why Do A New Years Detox?

If you’re looking in the mirror and wondering where that healthy, fresh faced, glowing you has gone, then it might be time to think about a doing a detox or a cleanse.

The start of a new year provides a fantastic opportunity to reevaluate your habits and routines. It’s also the perfect time to think about how you could improve your health and wellbeing …so you can jump into 2020 looking good and feeling great!

Often over the festive season, you’re bombarded with opportunities to overindulge. All those parties, late nights, missed exercise and rich food are an almost inevitable part of Christmas, but they can leave you feeling tired and like your system is a little sluggish and clogged up.

Have you considered that doing a detox or a cleanse could help you leap into the New Year with glowing skin, a clear mind and lots of energy?

BUT WAIT… DOESN’T MY BODY DETOXIFY ITSELF NATURALLY?

Yes, but your detoxification pathways can become overloaded.

Your liver works super hard 24/7, to rid your body of food chemicals, unneeded hormones and any toxins you ingest or are exposed to. From processed foods and sugar, to environmental factors such as pollution and chemicals in skincare products, your liver is busy getting rid of any nasties for you.

Toxins such as smoke (see previous blog), pesticides, hormones, colourings, preservatives and chemicals in processed foods (and our skincare) can all take their toll, but your body is built to cope with processing and clearing itself of these toxins.

However, when your body becomes overtaxed with all of the normal day to day detoxification, as well as the extra seasonal load, it will need a little help and support to get that backlog cleared out.

WHY WOULD I DO A DETOX OR A CLEANSE?

Over the festive season, if you’ve fallen into the habit of eating more processed foods, sipping champagne or cocktails and staying up later than usual, then you might be noticing the effects.

You could be feeling a little more sluggish than usual. Perhaps feeling tired, lethargic, cranky and having a hard time getting your brain to focus.

You might be feeling bloated or your digestion could have slowed down. When your digestion is working at half speed or if you’re constipated, your skin can start looking dull, congested and prone to acne breakouts or eczema flare ups. When your system is struggling on the inside, it’ll show on the outside too.

You could also be feeling a few more aches and pains than normal too due to inflammation while your body struggles to deal with its toxic load.

Right now, your liver’s probably working overtime to process and clear more toxins than it usually does.
If it’s struggling and you’re noticing some of the symptoms above, then our online detox program might be just what you need!

WHY DOING IT RIGHT IS IMPORTANT

There are some extreme versions of detoxing out there; we aren’t suggesting that you do those as the results can be short lived and hard to achieve. However starting this new year, building healthy, sustainable behaviours and routines will help your body to work more efficiently.

A detox is, in essence, an opportunity to leave behind habits that aren’t supporting your body.

If you’re feeling ready for bit of an overhaul, getting back on the healthy eating track, rejuvenating your skincare regime and making time to indulge in some exercise then a detox is for you!

You can start RIGHT NOW with our fully supported, easy to follow online detox program, on sale for just $29! Join us to transform your life in just fourteen days…

Cleansing & Detoxing From The Fires

We have been faced with some crazy bushfires here in NSW Australia as summer has begun. We have all been encouraged to stay indoors on the days that the air quality dipped lower than ever before. Some heeded these warnings. Some individuals fled to less smoky environments. And, some attempted to cover their faces with a cloths or mask. It’s pretty impossible to avoid and unfortunately, if you were here when the fires began, you were most likely exposed. 

The concern with the exposure isn’t so much getting a large fleck of ash in your eye. Yes, smoke exposure can lead to uncomfortable symptoms like irritated sinuses, eye irritation, and shortness of breath. However, the real concern is the fine particles.

In a recent NPR.org article, it’s the, “particulate matter that's 2.5 microns or less in diameter — that are the biggest health hazard. They're so small you can't see them.”

Here are nine ways to detox your lungs after wildfire smoke inhalation:

1. Water. Drink LOTS of Water

Drink water. Drink LOTS of water. You’ve probably heard it hundreds of times before. Unfortunately, the vast majority of individuals are dehydrated. This is particularly an issue when you’re trying to detox after the harmful effects of fire.

Wildfire smoke inhalation causes microscopic particles to get trapped in your lungs. They can get into your bloodstream. And, they can travel throughout your body contaminate other organs.

Water helps flush these particles from your system. Also, drinking hot liquids can stimulate mucous and saliva, helping to eradicate contaminants.

2. Drink Hot Liquids

When there is a decrease in air quality, it can cause the cilium (filament that covers cells) to stop moving. Hot liquids can encourage the cilium to start moving again. This can promote the movement (and removal) of mucous and saliva, which often contains high levels of contaminants.

Bonus Tip: A good ‘hot liquid’ drink can be made by steeping Slippery Elm and Marshmallow Root in hot water. These two herbs support, moisten, and relax the fragile tissues in your mouth, throat, and lungs.

3. Use a Saline Nasal Spray

It’s easy for smoke exposure to cause irritated sinuses, irritation to the eyes, and shortness of breath. A saline nasal spray can help you moisten and soothe the inside of your nose. This can promote the expulsion of foreign matter and provide immediate relief.

4. Rinse Sinus with a Neti Pot

In short – a neti pot allows you to perform a thorough, natural nasal rinse. It helps you remove foreign substances. When you’re exposed to smoke, pollutants can easily get trapped in your nasal passage. If allowed to remain, they can easily travel to the lungs and cause additional issues.

Generally, rinsing with a neti pot can reduce congestion and improve symptoms such as coughing, sneezing, and dry nasal passages.

5. Breathe Steam with Thyme

Breathing a steam, rich with thyme, can help expel foreign substances, clear passageways, and reduce the irritation level of your sinuses. The simplest way to create thyme-filled steam is to add 1 – 2 TBS of thyme to a large bowl. Pour in boiling water. Lower your head so it’s inches from the hot water. Cover head and bowl with a large towel, trapping steam under the towel. Breathe deeply for 1 – 2 minutes. Repeat as needed.

6. Load Your Diet with Ginger

Ginger is another fabulous, natural detoxifier. Not only does it contain chemical compounds that help the lungs function, ginger improves blood circulation. Plus, ginger is downright delicious.

It’s great in stir-fries, dressings, and marinades. Ginger can also be sliced and steeped in hot water to make a ginger tea. You may want to add a little lemon juice and honey to temper the flavour, as it can be very intense.

8. Up Your Vitamin C

Another natural antioxidant is Vitamin C. Consider adding vitamin C rich foods to your diet or getting a good quality supplement (ask me for a recommendation).

Take care and look after yourselves out there! If you need further support, please do make an appointment with me, as other herbs and supplements may help too.

Setting Healthy New Year Intentions

It’s that time of year when we all start thinking of resolutions and goals for the New Year. Maybe on your list is to get fitter, healthier and happier – again?!

But with 80% of New Year resolutions failing by February, it’s time to find a new way to make and achieve healthy goals.

The whole idea of making a resolution is because we feel it’s time for change – in our jobs, at home or in ourselves, but often we make mistakes before even starting, by potentially making them unrealistic and impossible to keep!

Setting one goal or resolution such as losing weight or going to the gym five times a week isn’t always the most effective. It can mean we’re forever chasing fulfilment that is just out of reach. Perpetuating guilt when we ‘fall off the wagon’ or don’t achieve it in time, can leave us feeling demotivated.

Ready to make 2020 different? Here’s how to make intentions that stick in five easy steps…

1. Set intentions instead of resolutions

Researchers and experts are now realising the benefits of setting intentions. This helps us attribute more meaning and flexibility to our goals. Realistic goal-setting is an effective way to tweak our lifestyle and live longer.

A resolution might be something like ‘I want to lose weight’, whereas an intention is ‘I want to take better care of my body.’ Intention-setting increases chances of succeeding by allowing for a range of actions towards accomplishing the goal. But, more importantly, you don’t get derailed by falling off the wagon and adjustments can be made easily.

2. Reflect on the things you’ve already achieved

Before creating goals, use the new year to reflect on everything you’ve accomplished over the last year – everything you have to be grateful for. There’s probably a lot more there than you originally thought. Write it all down, review it and update it throughout the year. “Progress equals happiness,” says author and anthropologist Tony Robbins. Use the progress you already have to propel you forward!

3. Make intentions when you feel ready

To make successful changes that stick, you have to start with your state of mind. Wait until you’re feeling more positive before even thinking about changes you want to make in the New Year. This should help prevent any unrealistic expectations you may have, creating a healthy realism in your efforts to make positive and achievable plans for the coming year.

4. Start with small, defined intentions

Small but concrete actions can boost our happiness more than generic, lofty ones. Similarly, setting huge, generic goals are very hard to achieve. Instead, try to make small promises that are easier to keep, such as eating more vegetables or going for a daily walk. Not only are these more positively charged, but they’re also something you can realistically achieve and, as a result, stay motivated.

5. Remember that you’re in control

True change comes from within, so it’s really helpful to remember that it only takes a change of mind to make a change in life. You’re never stuck with one way of doing something because you can always change your mind. Let your goals evolve. What you feel or want may change over time. Be flexible with yourself and you’re much more likely to achieve!

So have fun, make positive changes and enjoy thinking about a New Year ahead! If one of your goals is health related, make sure you book an appointment NOW before the end of the year.

Have A Healthy, Mindful Christmas - Part Four

In our last blog for this festive season, we tackle some general strategies to keep your stress down and your spirits high this year!

Hopefully by now you have taken our other blogs on board and even started to get organised for the month ahead. If not, flip back now to parts one, two and three of this series and take some time to prepare for yourself and your family for a healthy and mindful festive season.

Some ways you can help to keep Christmas stress levels down include:

• Try to be moderate – it may be the season to be jolly, but too much food and alcohol is harmful. Drink driving is a real danger and is illegal. If you can't (or don't want to) step off the social merry-go-round, at least try to eat and drink in moderation.

• Get enough sleep – plan for as many early nights as you can.

• Keep moving – keeping up your regular exercise routine can give you the fitness and stamina to make it through the demands of the festive season.

• Keep taking your herbs and supplements and stay eating as much as you normally would - healthy habits aren’t broken over a few weeks, but don’t let this time of year tear down the good work you have been doing for the other eleven months! Get in early to get your herbal repeats from me, or sneak a consult in if you are a new client and needing some seasonal support.

• Have fun - yes it’s stressful, but it’s also meant to be FUN. Get into the spirit, play with the kids and share in their excitement. Do Christmasy things and genuinely be grateful for all you have and the people you get to share this life with.

From us all here at MG Herbs, we hope you have the healthiest and most mindful Christmas ever!

Have A Healthy, Mindful Christmas - Part Three

Navigating relationships during the festive season can be really tricky. Often you come face to face with family members that may trigger you, or whose energy drains you. Tension is high and throw in alcohol, and resilience is low.

Stress, anxiety, and depression are common during the festive season. If nothing else, reassure yourself that these feelings are normal. Stress reduction strategies include:

• Set your expectations realistically. If certain family members bicker all year long, they will probably do so at Christmas too.

• Avoid known triggers. For example, if politics is a touchy subject in your family, don't talk about it. If someone brings up the topic, use distraction and quickly move on to something else to talk about.

• Use relaxation techniques, such as deep breathing or focusing on your breath to cope with anxiety or tension.

• Family members involved in after-lunch activities (such as cricket on the back lawn) are less likely to get into arguments. Plan for something to do as a group after lunch if necessary.

• Make plans after your family event so you have an exit strategy. If you have a partner, make sure you work out Christmas Day plans well in advance!

• It’s okay to say no. It’s okay to not attend every Christmas event! Prioritise looking after yourself and your own family and do what feels right for you.

Our next blog will focus on some simple health and wellness tips for the festive season - five weeks to go!

Have A Healthy, Mindful Christmas - Part Two

We all know I love food! I have now written THREE cookbooks with some of my favourite go-to recipes. Many of these can be adapted for the holiday season. Who says we need to eat traditional foods at Christmas-time?

I know as a heathy eater that Christmases can be a little hard to navigate. Alleviate stress by planning, preparing and bringing your own if necessary! Don’t be afraid to relax and enjoy some treats as well, just don’t get stuck in the guilt trap.

Here are some more tips for coping with the holiday food situation:

• If you are cooking lunch at home, delegate tasks. You don't need to do everything yourself.

• Consider keeping it simple – for instance, you could always arrange for a 'buffet' lunch, where everybody brings a platter.

• Make a list of food and ingredients needed. Plan to order your groceries in advance, support local markets and smaller shops where possible and remember, less is more.

• Write a Christmas Day timetable. What time to start preparing meals, when to set the table, etc.

• You may need to order particular food items by a certain date. Check to avoid disappointment. OR see if you can replicate or substitute to save time and money.

• Book well in advance if you plan to have lunch at a restaurant. Some restaurants may be fully booked for months before Christmas, so don't wait till the last minute.

• Take the pressure off and set an intention to enjoy the day!

Next week, we’ll shed the light on holiday relationships!

Have A Healthy, Mindful Christmas - Part One

Christmas can be a stressful time of year!

The expense of buying gifts, the pressure of last minute shopping, and the heightened expectations of family togetherness can all combine to undermine our best intentions.

We wanted to give you practical suggestions this year, that can help you reduce your Christmas stress and make it a more enjoyable holiday.

This blog, we are talking Christmas gifts…

If you have a large circle of extended family or friends to buy gifts for, it can be very costly, not too mention bad for the environment (depending on what you are buying).

Did you know wrapping paper is not recyclable?!

You might be able to reduce the stress and cost of Christmas for everyone if you suggest a change in the way your family and friends give presents.

For example, you could suggest that your group:

• Buy presents only for the children.

• Have a Secret Santa, where everyone draws a name out of a hat and buys a present only for that person.

• Set a limit on the cost of presents for each person.

• Remember, presents don’t have to cost money – you can also give of your time or experience. Offer to help someone with a task they need to do, such as building a garden bed or painting the fence, or offer your services as a babysitter/chauffeur/dog walker/proofreader/financial adviser/birthday cake maker – whatever matches your skill set and the time you have available.

• Arrange with your family to each pass on a book that you have loved but are unlikely to read a second time. Everyone will benefit from each other’s recommendations, and there’s instant entertainment available for after lunch!

• Give an experience you can do together, like lunch or a hike or massage.

• Get them the gift of health - Peruse our shop here or get them a gift voucher for a consult.

• Instead of spending money on each other, why not pool resources and give to a charity or cause?

Be mindful of the environment this Christmas, what presents are made of and what sustainable gifts you can invest instead. Teach children about the value of Christmas, not just the presents!

Next blog, we’ll be talking all things food!

QUICK Stress Relief

As life gets busier, our body fights harder and harder to keep things regulated. Stress has a massive impact on our bodies, as most of us know. Ask anyone how they are and they’ll answer BUSY. It has become an unfortunate part of life, and can really ramp up as we head towards Christmas and New Year.

Of course, there are some wonderful herbs, supplements, diet and lifestyle changes available to help you deal better with your stress. So if you are feeling it, make sure you book an appointment with me. Long term stress is no joke!

But, for those of you dealing with short term stress, or wanting some simple methods to cope moment to moment, try these five minute calm inducing techniques:

1.Breathing Exercises

Stress relief breathing is one of the most popular ways of calming down quickly for good reason: breathing exercises can be done by anyone, at any time, with little training, and at no expense! Breathing exercises can also be combined with other stress relief techniques (such as guided imagery or meditation) for added benefits and ease of use.

You can YouTube these, or simple try breathing in through the nose for four counts and out through the nose for four counts, for two to five minutes (set a timer).

2. Mini-Meditation

Meditation is gaining status as a stress management mainstay because it brings so many wonderful benefits, including (after consistent practice) resilience against future stressors! Many people shy away from learning meditation because they think they don't have the ability to learn the technique or the time to practice regularly. Actually, meditation can be very simple to learn, and even 5 minutes of meditation can make a difference.

Again, use YouTube to find simple five minute guided meditations, or simply sit looking at nature (waves, trees, your garden) for two to five minutes and breath, practice being present but don’t stress if your mind is still whirring! The purpose of meditation is not to completely shut off the mind.

3. Aromatherapy

As far as ease of use goes, aromatherapy is about as easy as they come! Studies show that certain types of aromatherapy can be effective for stress relief, and once you have the aromatherapy going, it's passive stress relief—you don't have to do anything except go about your regular activities as you normally would! (Combining techniques can provide added stress relief, but isn't necessary.)

Invest in some good quality lavender or chamomile, dilute with a carrier oil like almond, and dab on your temples and wrists for an instant calming sensation.

4. Quick Burst of Exercise

Exercise is an excellent stress relief technique because it's great for your whole body and brings physical benefits other than those experienced because of a reversed stress response. Exercise can provide a distraction, endorphins and an outlet for frustration.

Unfortunately, it's not always practical as a 'quick' stress reliever, as the full benefits of exercise are often not achieved until sustained exercise has occurred, and that can leave you sweaty; therefore, you may not use it in a class or at the office! However, in situations where it can work, even a quick burst of exercise (like a quick run up several flights of stairs, or several sets of push-ups) can be useful for stress relief. Or a dance around the room!

5. Have a Good Laugh

Maintaining a sense of humour can relieve stress in several ways. First, there are specific benefits that you get from laughter that can help you relieve stress and even stay healthier in your life. Also, laughter connects people, and social support is good for stress relief. More, it's hard to stay stressed when you're laughing. And maintaining a sense of humour reminds us that our stressors may not be as menacing as they seem, and probably have solutions, too. For these reasons, laughing in the face of stress can help you feel better in a matter of minutes.

I love watching silly YouTube videos, or looking up memes for this, or having a giggle with my daughter.

I have a Rescue Remedy available in my online store here which is also a great option for quick and easy stress relief!

Why Meal Prep?

I am a big supporter of meal prep. You don't have to be an athlete to partake either or on one of those thirty day challenges, it simply saves heaps of time in the week when you normally have little to spare. I know it seems like an arduous task, but it's importance in achieving your goals really can't be underestimated.

It takes the pressure off deciding day by day what to consume and withdraws the temptation of mid-week exhaustion getting in the way of good food choices. Eating whole foods mostly does require planning to, trips to farmers markets or ordering fruit and vegetables all need to be done in advance. So this is just an added step that day to day will keep you on track, less stressed and eating well.

The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways. If you really don't have the time, opt for tinned fish or beans, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take zero time to throw in containers.

Taking that extra time to prepare for the week ahead and you'll be rewarded with:

Better Nutrition

Having your meals on hand during the day means you don't have to go to the local cafe for food or race to the supermarket after work, potentially making poor food choices.

Regulated Metabolism

You'll be prepared at snack time when hunger strikes with something nourishing, so you can feed your body regularly and keep you metabolism humming.

More Cash

Another major advantage of planning and prepping your meals: saving money. Skip the $15 a day you spend on buying lunch at work and you'll pocket $75 a week!

Here are our top five suggestions to make meal prep a breeze:

1.Invest in plenty of environmentally friendly storage containers, food wraps and reusable cutlery.

This is the key to being organised! Glass or metal containers in all shapes and sizes, beeswax wraps and even reusable sappy bags are your new best friend. Make sure you have enough for the week. Invest in something good for you AND the environment, try floraandfauna.com.au or even your local Scoop store for alternatives.

2. Cook in large batches and freeze or refrigerate for meals during the week

Sunday cook-ups can be great, but if you don’t have time, why not cook a big curry or stir-fry for dinner on Monday, then you can use the leftovers for lunches through the week? Or prepare a large chia pudding and scoop out for breakfasts, adding some fresh fruit each morning? Simple things like this mean that your meals are at least half done and you don’t have to think!

3. Plan ahead to reduce waste and keep meals interesting

Meal planners are great tool to keep you on track - try some recipes from my new book and maybe add a new recipe in each week amongst your go-tos.

4. Make a shopping list and stick to it

Base this off you meal planner. Why not head to farmers markets or order online from a fruit and vegetable supplier in your area? Places like Doorstep Organics also supply groceries, so you can avoid the supermarket!

5. Get the whole family involved in the prep

Kids can have fun making bliss balls or other healthy snacks for school, parents can be prepping the weekly meals and everyone can bond in the kitchen! Learning to cook is a great way to give everyone responsibility and something to look forward to.

What are your best meal prep suggestions?

Struggling to know what to eat? Don’t know how to meal plan? Make an appointment with Mel now and have a meal plan done for you and your goals.

Get More Eco Conscious #2

It’s time to do our bit!

Go back to the first part of this blog if you haven’t read it yet.

Here are our last few eco conscious tips to implement this week, for the health of yourselves and for the environment:

7. Eat less meat

Meat has a big impact on the environment, with a study led by Gidon Eshel of Bard College suggesting it has a bigger impact on our carbon footprint than cars. Not everyone wants to go fully vegetarian, but try participating in a meatless day a week. We are trying this currently in our household! Stay tuned for more on that.

8. Buy items secondhand

Not only will it save you money, but it also prolongs the life of a perfectly usable item that may have otherwise gone to the landfill.

9. Compost

Invest in your own backyard compost or see if your city has a compost program — many are cheap or even free to join, and it turns food waste back into useable energy.

Love this, we do it at home and I have done both a podcast and a blog on this previously too. We have a kitchen composter that we fit in our apartment, so no excuses! There are some great initiatives in certain councils too for composting now, as well as neighbourhood composting for those that can’t do it through their council.

10. Streamline your mailbox

Ask to be removed from junk mail databases and switch your bills and bank statements to paperless. If you’re a big online shopper, try to order in one purchase to cut down on the number of boxes you receive.

11. Reduce your paper towel consumption and say no to straws

Try having a stack of dishtowels on hand for drying hands while cooking or washing up, and consider cloth napkins at dinnertime.

Straws are also a no-go. If you like them, grab a metal or bamboo one for Scoop, or most health food stores and carry it with you. Same goes with plastic spoons, if you like your ice cream or acai bowls, carry a spoon with you and say no to cutlery you don’t need!

Hit us with your eco conscious tips and let’s make the world a little more green together!

Get More Eco Conscious #1

There is no denying it anymore, the planet needs our help.

This is not merely suggestions, it’s a guide moving forward. We need to get more conscious. We need to pay attention!

Our health and the health of our planet is in our hands. It’s all part of our wellness journey.

So, let’s start now. Over the next two blogs I will be sharing simple tips for you to start doing your bit, of you haven’t already. And I would be keen to brainstorm what more we can do as well!

Feel free to comment below or email me with your eco friendly tips and let’s change the world together.

1. Refuse excess

You know the phrase “reduce, reuse, recycle”? There should be an additional R — refuse — and it’s the best way to cut down on environmental harm. Could you put your produce in reusable nylon bags instead of the plastic bags in the supermarket? Do you accept freebie items you never use, like pens, flyers or plastic utensils? Start saying no instead and skip the need to reuse or recycle altogether.

2. Walk, bike, carpool & use public transportation

Cutting back on your car use could save you money and help reduce the environmental impacts of cars, like fuel consumption and greenhouse gas emissions.

3. Commit to reusable containers

That means foregoing bottled water because you’ve got your own water bottle handy, investing in a reusable coffee cup (please no plastic) and — if you can get past the awkwardness — bringing your own food containers in when you’re getting take away. Hopefully, food containers will get easier! There are lots of options on websites like floraandfauna.com.au for food storage.

4. Use less water

Take shorter showers and use your energy-efficient dishwasher (which uses less water than traditional dishwashing) or switch up your dishwashing practice to leave the tap running for less time. Only run your laundry if it’s a full load, don’t use heated water unless it’s absolutely necessary and only wash truly dirty clothing.

We just received some water restrictions in our area so this is even more imperative.

5. Use less electricity

Did you know that many electronics consume energy even when they’re not actively “on”? It’s called phantom energy, and besides being a waste of electricity, it can add as much as 10 percent to your electricity bill. Try to unplug things like chargers, microwaves and computers when not in use, or invest in “smart” surge protectors that disable power when items are not in use.

6. Responsibly recycle e-waste

E-waste can contain all kinds of pollutants, including lead, mercury, beryllium, polyvinyl chloride and flame-retardants. Recycling your e-waste through a verified recycler allows the item to be broken down into reusable or recyclable pieces and have toxic materials appropriately handled. Places like Officeworks can recycle this kind of material.

Good luck and check back for our next blog!

Spring Wellness

It’s well and truly here (at least where we live in Australia), Spring has arrived! Bring on longer days, brighter nights and more opportunities to get outside.

I understand why so many people choose this time of year to do a detox or fast or change their habits. You come out of Winter feeling a bit, well, heavy. Some poor habits may have snuck in and you’re ready to feel light and free again!

If a detox is calling you, I invite you to check out ours - It’s fun, easy to follow and in the two weeks you are on it, you’ll learn some amazing knowledge you can use for a lifetime. You can find that here - mgherbs.com/2-week-detox

If you’re simply wanting some Spring inspiration, then here are five simple things to revisit coming into the warmer months:

1.Hydration is Key

Water is essential for life, every system in the body requires water to function optimally. For example water is required for hydration, moving toxins, carrying nutrients and feeling full.

On the outside, it’s terrific for washing away dead skin cells. Everyone’s water requirement is different and depends on factors such as your health, fitness level, activity, genetics and environment. Have a chat to Mel at your next consult to find out what’s best for you!

2. Sunshine for Vitamin D

Coming into spring, our days are getting longer which means we can all find more time to get outdoors more. It is important to get enough sun to help our body produce a hormone we often call vitamin D. We know have an understanding of how vitamin D can relate to our immune system, nutritional absorption, sleep, bone health and energy, so get out there and soak it up (safely).

3. Sleep, Sleep, Sleep

With plenty of light about, sleep can be just as crucial. Sensors in our eyes can recognise how light or dark it is and let the brain know. When it becomes dark your brain starts to produce melatonin which brings on sleepiness.

Using lots of electronics which gives off blue light (like televisions, computers, laptops and some alarm clocks) an hour before bedtime can confuse the brain and result in poorer sleep. Just like a morning routine is necessary to prepare yourself for the day ahead, it is just as important for a regular night routine to prepare for the sleep ahead.

Getting plenty of sleep can help your body to repair and regenerate itself. Use an eye mask if you need or even add a blackout curtain to yours (and your kids rooms) if light is a problem getting to sleep.

4. Reduce Stress

Just like rubbish, long term unregulated stress can wreak havoc on the body. Great stress relieving techniques include breathing exercises, yoga, meditation, talking and exercising.

Especially after a big year, this can be a low level issue, running along in the background causing you grief without even realising it! Come and see me if this is you right now, there are some beautiful herbs that can help you through to the end of the year.

5. Eat Whole Foods

Whole natural foods have cleverly given us all the benefits that we need to function optimally. The benefits of whole foods ensures we consume the right amount of vitamins, minerals, fibre, antioxidants and phytochemicals. Eating foods whole, allows the nutrients to work synergistically enabling nutrients to be more bioavailable and protect the body.

Spring time enables us to enjoy berries, pineapple, papaya, banana, avocado, melons, lettuce, artichokes, spinach and asparagus! Grab a copy of my latest cookbook for some spring cooking inspo.

Happy Spring Everyone!

Why Eat Breakfast?

I have heard all the excuses, trust me. You don't have time. You don't feel hungry. You don't know what to eat...I get it! Breakfast can be tricky.

BUT it's essential to get your breakkie sorted if you want to be healthy.

Compared tot heir non-breakfast eating counterparts, breakfast eaters are more likely to be:

• Of a more normal weight range.

• Able to maintain a more stable weight.

• Be able to meet their daily nutritional requirements, such as their carbohydrate, fibre, vitamin and mineral requirements. Science has proven that the nutrients missed with breakfast are not replaced later in the day.

• More alert, and having increased levels of concentration, memory and intellectual performance throughout the day.

• Are less likely to unhealthy snacks throughout the day, avoiding extra calories and potential weight gain.

• In a better mood, as non-breakfast eaters are often tired and irritable in the mornings.

Have I convinced you yet?

But just hold up a minute because not just any breakfast will do! Gone are the days where basic cereal or toast are classified as a healthy, whole breakfast. We have evolved, and thank goodness.

There are bountiful healthy options to have for your first meal of the day and many of them take five minutes or less to prepare and can be consumed on the way to work or school (win).

A little bit of preparation goes a long way.

A healthy breakfast takes a little forward planning, so here are some easy tips to get your body, mind and pantry ready for the most important meal of the day:

1. Don’t eat late at night. The general rule of thumb is to not eat at least 3-4 hour before retiring, drinking lots of water and herbal teas in between. Late eating doesn’t give your body the chance to digest properly, leaving you with indigestion and a lack of appetite for breakfast in the morning.

2. Keep a good supply of healthy breakkie ingredients, like fresh fruit, nuts, eggs and sourdough bread (or clean GF alternative)

3. Prepare half a dozen boiled eggs at the beginning of the week and store them back in your fridge. Another option is to have some avocados, seeds and olive oil for a quick, healthy avo smash.

4. Stock up on food at work. More often than not, there is a 5-10 minute window after arriving at work where we can make ourselves a cup of tea whilst munching down a healthy breakkie.

5. You could cook up the muffins (pictured) with spinach, sweet potatoes and cheese (from my latest cookbook) on a Sunday and eat all week or make a smoothie or chia pudding the night before and store in the fridge (heaps of recipes in my latest book).

Breakfast doesn't have to be boring! Make it fun, make it easy and make it an unmissable part of your day!

BE Mindful

In this busy world of ours, the mind is constantly pulled from here to there, scattering our thoughts and emotions and leaving us feeling stressed, highly-strung and at times, quite anxious.

Most of us don’t have five minutes to sit down and relax, let alone thirty minutes or more for meditation or a yoga class.

But it is essential for our wellbeing to take a few minutes each day to cultivate some space and achieve a positive mind-body balance.

So if you are a busy bee like me, you can use this simple mindfulness exercise to empty your mind and find some much-needed calm amidst the madness of your hectic day.

Let's get started with mindful breathing!

This exercise was taken from pocketmindfulness.com, they have some great resources over there if you enjoy this one.

This exercise can be done standing up or sitting down, and pretty much anywhere at any time.

All you have to do is be still and focus on your breath for just one minute.

1. Start by breathing in and out slowly. One breath cycle should last for approximately 6 seconds.

2. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.

3. Let go of your thoughts. Let go of things you have to do later today or pending projects that need your attention. Simply let thoughts rise and fall of their own accord and be at one with your breath.

4. Purposefully watch your breath, focusing your sense of awareness on its pathway as it enters your body and fills you with life.

5. Then watch with your awareness as it works work its way up and out of your mouth and its energy dissipates into the world.

If you are someone who thought they’d never be able to meditate, guess what? You are half way there already!

If you enjoyed one minute of this mind-calming exercise, why not try two or three?

And please do see me for some beautiful herbal support if anxiety persists.