All About "From Peasants Food To Super Foods"

From Peasant’s Food to Superfoods features over 100 recipes using old and new ingredients from my perspective as a qualified Nutritionist and Naturopath. Based on cooking for the entire family, this book guides cooks from all experiences on how to integrate healthy foods into everyday life. Using ingredients we all take for granted in the kitchen this book aims to educate people of the benefits of the food we eat and how we can use food as medicine as well as filling our tummies.

This book welcomes you with an open and honest manner, telling my own story and the similar story of many clients I have seen in private practice over the years-my inspiration for writing the book. Recipes are complemented with nutritional information, personal experiences and recommendations throughout, including the reasoning for including certain ingredients and how we can nutritionally enhance even the simplest home-cooked dishes.

From Peasants Food to Superfoods explains the simplicity of food and removes much of the confusion and fear around healthy eating. I take traditional home recipes and transform them into nutritionally dense super-meals. I use culinary history to shape the book and educate you about food origins and why we ate particular foods and should continue to do so. 

Rather than produce overwhelming recipes that need expensive and exclusive ingredients commonly associated with health and super foods, I'll show you how you can use many of the everyday ingredients you have at home, and how to add to the pantry so this becomes the norm. The recipes use many of the same base ingredients to make them easy for people to create without having to shop every time. 

My recipes are fresh, of our time and take into account modern tastes and trends such as fermentation and pickling as well as the use of pressure and slow cookers. In the book I address common concerns of the clients I see, as well as the general public with regards to diet, health, lifestyle balance, time constraints, seasonality and cooking techniques.

For first time cooks this book offers simple, delicious and nutritionally balanced meals to whip up on a weeknight for the whole family. For the seasoned foodie, it provides over 100 innovative recipes that will excite and delight.

PRE-ORDER YOUR COPY HERE

INTRODUCING...My Brand New Book!

I never planned to write a cookbook. I had been helping clients in clinic with their diets and providing meal plans, recipes and ideas that they could work the whole family into for a host of different goals from weight gain to weight loss. The feedback was always positive and made my heart swell.

For some reason, as human beings we think we need to be hurting for something to work, to attack everything at an all or nothing pace-and this goes for diet and nutrition as well. When I suggested a balanced, moderated, real food approach I was often worried I was boring people, that they would think my advice was too simple. But, as more and more clients flowed through the doors, sent by the previous client who told them about the meal plan I wrote for them, I realised that simple was really what these guys needed. Not only needed, but liked, enjoyed and continued long term.

There is so much conflicting advice on nutrition, what to eat and what not to eat, and we have come to a place where anyone can give food advice from t.v breakfast hosts to the old lady down the street. It is confusing and I noticed a sense of fear when I asked people to recount their daily food intake. Thinking that my clients felt judged, even by me, about what they were eating gave me a great sadness and reinforced the ridiculous state we are in when it comes to food. It made me start doing talks on banishing fad diets and avoiding extreme restrictions. It made me reach out to my clients on what they really wanted and what was really working at home. 

At some point my recipes became so popular the suggestion of a cookbook became a weekly comment from clients and friends. SO, being the good Virgo girl that I am, I set about getting it done. It took well over a year to write my first book. It was only 70-odd pages and took almost as long to edit, eventually a third version was released which (I hope) has no typos! I thought, sure I’ll write a cookbook, it can’t be that hard, right? Ha, not only was it difficult, frustrating, all consuming, time-eating and expensive-it was also small and cost a fortune to get printed! But, there was so much support and love that to date I have sold over 300 copies. What else was there to do but to set about writing a second! ☺

Now, I want to bring these recipes to more people. So, I have joined the 2 books together and added 50 new recipes as well as loads of extra info including a 2-week weight loss meal plan which has been the most popular and successful meal plan I have written to date. AND, I am pre-selling it, starting at only $20 for both a hard copy and ebook version. The more pre-orders that this book gets the more publishers will be interested in finalising and printing it and my greatest hope is to have it in BIGW nest to Pete Evans!

If you have my first 2 books, then I know I am asking a lot, but the extra info and 50 recipes alone make this book worth the $20 investment plus I’ll love ya forever! There are also loads of extra bonuses if you want to give a little extra support-would you like to have your name in the book??? It is only for pre-sale for 30 days. That’s it, after which-finito!

I want to bring joy back to food. I want it to be nutritious, enjoyable and above all easy. I want everyone in the family to enjoy it and I don’t want people to be restricted unless absolutely needed for health reasons. I want to get this book into more hands to remove some of the confusion and fear around food. I do need your help to do all of this – please and thank you from my big foodie heart. 

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The Job Of Breastfeeding

Breastfeeding is not the easiest thing in the world to pick up and it reminds me of starting a new job. To begin, you meet all the new people in the office including the lactation specialist, the many midwifes plus the other new Mums also starting work on the same day and trying desperately to quickly pick up the ins and outs of this new vocation.

Then, all of a sudden you are left at your desk on your own with sole responsibility of the task. Except, this task is not just learning how to input numbers into Excel. It is feeding a little live human being in the unbelievable hope of simply providing them with enough milk to let them live. 

All the other workers who have been there awhile can walk on past and give helpful handy tips but at the end of the day it is your responsibility and this is a job that only you can do.

There’s no 9-5 work hours. This is the ultimate full time job with round the clock hours and no set breaks, if any.

It is honesty one of the hardest jobs I have ever done. It is also the most rewarding, extraordinary and valuable things I have ever done. There have been low points when I wanted to give up, quit and walk out, and there have been high points when I have had the ultimate exhilaration.

IT DOES GET EASIER!

Those first few weeks you need help just to fill up your water bottle or if you are really lucky, plonk a cup of tea on your desk. As time goes by, like with any new job, it gets easier. You learn a few tricks to the system, some shortcuts that suit you and the workload lessens. There is the occasional hiccup but overall you work hard and get better at the job as you go. Plus, baby gets better at it as well!

Unlike a desk job though, this is not just a job of the mind, but of the whole body. Planning and care must be taken in food and hydration to maintain output. A breastfeeding woman needs 2000 more kJ than when she is not. Plus, they really should be appropriate kJ to get the best possible milk you can produce.

Like any dietary change, a breastfeeding diet is another job in itself. Plenty of protein and good fats but also more carbs than I have ever eaten before, are necessary to sustain you and your new little life.

It’s a job that I feel blessed to be able to do and that I wouldn’t change for the world. It’s also a job that must not be underestimated. To breastfeed well and stay sane you must rest often, drink litres and litres of fluid per day and eat plenty of nutrient dense food. On top of all of this, I also find I need some breastfeeding support herbs once or twice a week to keep my supply up. Not to mention lots of love and support from a husband who is learning his own unique new job!

If you need help with final trimester, birth preparation or breastfeeding support book in to see Mel.

Composting Is FUN!

Composting is one of the most fun and rewarding things I have done around the house in a while. I know you’re thinking I must have a pretty boring old little life, but composting really gets me excited. Plus, domesticity is bliss, right?

Yes, it’s an extremely satisfying and rewarding way to help the environment but in all honesty, I love to compost because it significantly reduces the amount of rubbish I have to carry out. So, really, it’s a selfish act in the end.

You would be surprised at the things that one can compost in the right composter. I treated myself to an Urban Composter and then when I couldn’t rotate it quick enough I got a second. Now I can be adding to one and letting the other work its magic for a fortnight before I bury it. With this particular compost, I can put all organic waste in, except large bones.

Before you think of any excuses not to compost let me tell you this. I live in an apartment on the fourth floor. I have a very small balcony and a few little plants. You can get yourself a small bucket sized compost and find somewhere else to bury it like me. (Thanks Dad.) And, if you do your research you can compost it in a way that reduces the odour and fastens the break down. 

I love this list of things to compost from How Stuff Works. Our compost gets toilet paper rolls and the packaging (from Who Gives a Crap), paper towel, tissues, all food waste, tea and coffee bags and grinds, small light bones such as chicken, hair from my brush, compostable bags I keep dirty nappies in while we are out and so much more! 

It really is surprising how much less garbage we have and also just how much we all now love to find more things around the house that we can compost!

Want to create your own compost system at home? Check out the bokashi composting method in this helpful article from Epic Gardening here.

NATURAL DEODORANT 101

When it comes to natural deodorants many people give up after their third of fourth try. They can be expensive and often don’t work. It is important to remember that because natural deo’s do not have aluminium in them (the whole reason we try to swap over), they do not stop sweating. They stop bugs from hanging around and causing smell but do not block the pores. 

So, prepare for some wet days at first. This lessens with time as your body adjusts to the change. There will often be a clean out of sorts if you have been using aluminium based deodorants as these would have been blocking the excretions and causing a build-up. You may smell different than usual when you first begin as well, as natural deo’s allow the body to release toxins.

All of this combined with many natural deodorants that don’t work can make finding something that suits you very hard! So, after 6 years in health food I have tried most of what’s on the market and here are my recommendations for awesome natural deodorants that work.

Twig Botanicals

A beautiful deo paste, yes paste, made by a fellow Herbalist. It may sound odd to recommend you spread a paste in your pits but this really is one of the best I have used. Not only does it work when you wear it but you end up not even needing to apply everyday as it just keeps working. Great for summer as it stays on as well. 

Body Crystal

This is an oldie but a goodie and if the paste scares you, this roll on is for you. Rather than getting an actual crystal stick which can be difficult to use, scratch your pits and break easily, this roll-on version makes it easy to apply and travel with. 

Eco Tan

A paste, a roll on and here is your spray for those who prefer it. A beautiful coconut smell, perfect for summer.

Learn To Eat Like A Kid Again!

I am so tired of fad diets and restrictive meal plans. I always thought it was a poor choice for children to be restricted in the food department, unless necessary, and now I am a Mum I feel I can say it. There is no need as parents to put our food restrictions on our kids and there is no need for us to eat as adults and them to eat as children either. 

There is a new food movement in town and it’s called just eat real food. Real, whole, fresh, delicious food. Let’s all move towards eating together with the best possible health outcomes in mind. This will come from moderation, variety, seasonal food and REAL food. 

Where to start?

Put a selection of food on your plate rather than just 2 or 3 options. For breakfast, lately I have been having 1 piece of nut and seed loaf, half a cut up carrot, a dollop of homemade labna, 2 scrambled eggs, a few cherries and half a mango. This might sound like a lot of food but you get the idea. Variety and moderation, not restriction. 

This is how I used to eat as a child and while writing my new book for family meals I have been going back to it more and more. It is interesting how fulfilling it is and how I have noticed when I am full more effectively. Eat it with your hands as well as your fork! Touching food helps us keep in touch and sense when we are full, it lights up our joy and connection to what we are doing and eating. It brings us into that moment.

Eating like a kid is fun and nutritious filling our plate with colours and textures! 

All Things Herbs, Pregnancy & Placenta!

There are stages of herbs for each trimester throughout pregnancy and after. I have a lady due in 3 weeks who just started a tonic for labour prep, energy, iron, nutrients and breastfeeding, plus to prepare her body for what is to come. This will be adjusted as needed throughout her first few months as a new mum.

However, the most important support, in my opinion, is in mummy metal health. No matter what your history contains, whether you have experienced anxiety, depression or no such worries, post-natal low affects most women. I believe it is unfathomable to think that such an enormous life change plus super hormonal fluctuations will leave even the most rock solid of us new mums untouched.

On the topic of eating our own placenta, I feel the jury is still out. I have so much respect for every individual decision made during this precious time by both mums and dads. For me-I did not find a convincing enough reason to do so. There was little evidence surrounding placenta ingestion and the argument that is was traditionally done in other cultures seemed not to be as common as I would have first thought. 

There is the argument that the placenta is leftovers and is no longer needed. It may also be that much of what the placenta protects baby from-our toxin load-will be passed on during breastfeeding if we ingest it. Possibly in countries where food/nutrients were low this was good option and also if Mum was bleeding a lot. However, the placenta would likely have been eaten soon after birth and in its raw state, not fried up with onions and encapsulated. 

The evidence seems mostly anecdotal as to the benefits. Mums reporting that they feel great while taking placenta capsules and I reckon if it works for you then stick with it. It is a really personal choice and totally up to you. The only thing I ask of you however, is not to rely on it solely for support post-partum. There is a serious need for refuelling that comes from great food, copious amounts of water plus nutritional and herbal support as well if you so choose. All of this will mean that you recover quicker and have a better chance of easily producing milk.

My First Three Months As A Mum.

I realise that having a baby does not make a baby expert, but I find myself magnetically drawn to any baby story and all fellow mums in my new baby bliss. It is half an attempt to understand what is happening and if it is all “normal” and the other half some kind of immense need to know that other people have gone through and are experiencing the same thing. With this in mind, the urge to write about my first three months as a mum has been bubbling away.

I have discovered a new-found respect for anyone with a child, as well as a new appreciation for my own mother and father and what they went through to raise three children. There is so much information and support while you are pregnant and there is time to learn. With six months up your sleeve (once you find out, settle on the reality and get over the morning sickness, hopefully) to research and chat to others expecting or with children. I felt that there was a real gap the first week I was home with baby in hand. 

For some weeks, I felt a great rage towards all those women I had spoken to who had babies. Why didn’t they warn me? Explain how hard labour really is so that I may be better prepared mentally and physically. I remember demanding of my own Mum-why didn’t you tell me? She smiled, “you forget”. I have yet to forget.

I have determined now that there is no real way to possibly explain such an experience. To truly know one must go through it themselves. This was the most excruciating, frightening, grounding and rewarding thing I have ever been through and it has taken three months for me to look back and realise that I would not change a thing.

It has also taken me three months to find my breath and myself again. Although not fully re-discovered, I am starting to see glimpses of my pre-labour self. Not that I minded being completely besotted and enthralled with this new little life and not noticing the rest of the world for a while. It is now still a magical mix of these moments and then a rare hour or even two where I think, “What did I used to do with myself?”.

For the first time, with Callie 17 weeks old, I went off to work and forgot I had a baby. What an odd feeling it was when Sam walked in the door at work with her and I thought, “Oh, my baby”. Rather than beat myself up about it (easy to do and I’m always willing as a new Mum), I instead decided that this was entirely healthy. Now, sometimes when she sleeps I work or write and am present with myself again. I think it makes me a better Mum having had some time to myself and I can appreciate every smile she has for me when I’m with her. 

There is no denying it, the first three months are hard. It is constant and there is so much uncertainty, no matter how sure you were five minutes ago. Lots of google-ing and online forums (not always helpful) and way too many tears.

There are also loads of firsts and more joy than I knew could exist inside of me. I have felt sad, confused, distraught, elated, blessed and proud all before breakfast (and did I mention the tears?).

I know my life will never be that same and I wouldn’t want it to be. These last three months have been so much more than I ever could have expected. One thing having a baby does is put many things into perspective.

The important things and people in life make themselves very clear and all the rest fall away. Life is simpler in a more complex way. Life is very, very good.

OUR TOP FIVE WELLNESS TIPS FOR THE HOLIDAYS!

1. Celebrate the seasonal flavours

Unlike our northern hemisphere friends, an Australia Christmas falls in the midst of our summer, when a smorgasbord of fresh seasonal produce is available to all.

Instead of turning to mince pies, chocolates and fudge – which tend to be high in sugar and other additives – opt for fruit skewers, chia puddings and icy poles as the treats you turn to!

You'll find an array of nutrient-dense treats in both of my books, Simply Balanced and The Gut Blueprint, available here.

2. Pick your indulgence

There’s no end of indulgences during the silly season, from decadent cocktail parties to a fridge full of booze, and no one should have to go without!

However, instead of indulging in everything choose what you most enjoy and give the rest a miss.

If baking is something you love, try to prevent over catering, or opt to give away most of what you make to ensure that you aren’t over-indulging throughout the holiday season.

These holidays are all about celebration, being with loved ones and taking some well-earned time off (hopefully) so allow yourself some fun, and maybe add in some enjoyable exercise alongside it.

Why not purchase my detox program for after the holidays to ease yourself back into healthy habits?

You can find it here.

3. Swap your favourite dishes

Some of our favourite Christmas dishes aren’t the healthiest choices, so why not try swapping them for healthier incarnations? 

Choose chilli prawns over a classic prawn cocktail, go for a zingy pesto rather than a cheese dip, or make bliss balls instead of the usual truffles. Not only do these dishes feel indulgent, they are absolutely delicious as well.

You can find some great inspiration in either of my cookbooks, or why not join us this weekend in Newcastle for our Healthy Christmas Feast making (and tasting) workshop?

Book here!

4. Stay hydrated

With the temperature rising, and an abundance of sugary treats on offer, it’s easy to mistake thirst for hunger, and to reach for just another truffle or piece of shortbread.

Instead, keep a jug with sliced lemon, lime and mint sprigs on the bench, or your desk, and keep it topped up with water.

This will encourage you to top up your glass throughout the day, and ensures you’re staying well hydrated.

OR have some gut healing kefir water on hand!

Find your FREE recipe on the website here.

Natural Remedies To Boost Your Mental Health

A few quick things that may help improve your mental health. Whether you have mild anxiety, depression, social anxiety, mood disorder, eating disorders, bipolar or hormonal sadness some simple things may help you feel better on a day to day basis.

All of these ideas will of course work better with a mental health plan and a team of practitioners to assist you, including your doctor. 

One in five people will experience symptoms of anxiety and depression at varying degrees. While medication and herbs are amazing and work so well, there are additional things you can do to continually gain benefit and ensure the support you do have is working at its best. 

Exercise is medicine. I’m not kidding! Check out exerciseismedicine.com.au and read their factsheet on depression if you don’t believe me.

Even though this is Sam's (my husband) area of expertise, it is a big part of naturopathic medicine as well. Exercise may be just as effective as pharmaceuticals, and imagine how it will add to the effectiveness if you are taking medication.  

Diet is so important. If you are missing key nutrients you will be at a higher risk of depressive symptoms.

After the birth of a baby and breastfeeding the rates of post-natal depression are higher due to the quick use of Mum’s nutrients for her baby (same goes for during pregnancy). Plus, if you are on any restrictive diet including a vegetarian or vegan diet, you may be missing key nutrients that support brain biochemistry.  

Research has shown that improvements in diet quality can even treat anxiety and depression. This comes down to the quality of the food and how those nutrients feed our gut and immune system overall. 

There is a strong relationship between physical and mental health which is why both exercise and diet are key influences. Sam and I know first-hand how much prioritising these daily habits can assist in how well we cope with stress and our own clarity of thought. 

Want to know more about exercise as medicine? An Exercise Physiologist can help you.

The best one in town just happens to be my hubby (no bias here). He works with many clients experiencing anxiety, depression and PTSD. He works with Department of Veteran Affairs and is Medicare accredited so you can talk to your doctor about getting a referral. He is also covered by private health funds.  

Want to know more about dietary intervention or using herbs with or without current medication for any of these symptoms? I can help. Pop into the clinic and let’s chat. I’d love to help! 

The Fear Of Fructose!

The fear of fructose (sugar) has seen us move away from whole foods like honey and fruit. Beautiful, nutrient filled foods which happen to have fructose components as part of their whole.

Human beings have always and can continue to process fructose efficiently in these forms. The issue lies with isolated fructose and in our load of fructose. Our ancestors ate seasonal fruit, in reasonable amounts. We love sugar and have always been attracted to it as a species because it gives us quick energy and essentially keeps us alive. 

BUT if you eat an enormous fruit salad for lunch each day this isn’t the best choice you could make plus we could probably add to it so it serves you better in terms of energy and blood sugar levels.

If you add to that fruit salad with skim milk and cereal for breakfast, sweetened yoghurt and a soft drink or two throughout the day, we can see how the load of fructose on our body starts to easily rise. 

Processed fructose such as high fructose corn syrup is also to blame for the negative side of sugar, which seems to be in MOST pacakaged foods these days and can be disguised under a number of names. 

However, I have not seen any harm come from nature's sweetener, honey. Honey naturally contains chromium so it balances our blood sugar levels when we eat it. Brown rice syrup, a popular "healthy" alternative however has a GI of around 98 so it spikes your blood sugar. Plus, I have to ask, how did they get rice to become that? 

My advice is to look for real whole foods always and avoid highly processed alternatives to what nature has given us. Eat a range of foods in moderation and stick to seasonal fruits and vegetables as this is when our body can best utilise those sugars and nutrients.

You really can’t go wrong if you follow these simple principles. We are smarter than ever with so much knowledge and information at our fingertips, but this can be a dangerous thing when we try to put that information into our everyday lives. We must search for balance amongst all of the information and fight to maintain it every day.

Tales From My Clients

One of my very first clients was a young man who we will call Finn. Finn was a professional athlete and among other things came in for something we can all relate to - burn out.

Finn's burn out was boarding chronic fatigue. His stringent training, low calorie intake to maintain a low weight and numerous injuries had all combined to push his body past breaking point. He had a very detailed clinical history, as he had been through a lot very young as somewhat of an elite athlete. He had tried a combination of herbs, supplements and body work over the years, but always treating himself without, seeking guidance from a trained professional.

I started him on a herbal mix full of adrenal support and nourishing nervous system support and immune tonics. At this point, he was feeling depressed about his body letting him down. It was easy to guess his eyes would tell me he was a person who was incredible hard on himself, a perfectionist, a workaholic and when he was out of balance, sugar and caffeine were his crux and would replace food in many cases to keep his weight below a normal range.

Within a few weeks on herbs, Finn was feeling better, he had finally shaken the never ending cold-like symptoms and his body had started to gain a sense of strength back. He started to add in some more training. Over the next year, we adjusted his herbs as needed, adding stamina and endurance into his mix but always keeping adrenal support.

It took a few months but we managed to come to an agreement on his eating habits and put together various eating plans depending on his goals. Convincing him he would need to eat more food to drop his weight and support his training schedule was one of the biggest challenges, bringing up fears around food that even surprised him. More food allowed him to increase his training, preventing injuries, exhaustion, bolstering his immune system and making it easier to drop weight when he needed.

His mental health changed dramatically in this time and his motivation and positivity returned. His brain was no longer starving.  Whenever he is in Australia, Finn grabs a herbal mix, has a check up and we have a big hug. Providing the tools for long term sustainable lifestyle change, long term clients, mutual love and appreciation, these are the biggest rewards and why I am so blessed to be able to share my passion.

Another client came in with very similar symptoms to Finn. He thought his feelings were acute but as we went through his history we both realised that the last 6 years had been a challenge.

He loves to ride road bikes and would do hundreds of kilometres over a weekend. He also had an extremely high pressure job. His angry outbursts were out of character and it was affecting his marriage and his work.

His fatigue was his biggest complaint. Half way through a ride he would literally feel like he had hit a wall and would have to call his wife to pick him up as he couldn’t imagine getting home. He would then sleep for hours and have to take the next day off work. They were about to have their second baby and he is still to this day my biggest critical thinker.

Hyperactive and hyper functioning, his whole life he questions every herb I give him every supplement and every piece of advice. After three consults and still now I learned to have some piece of research/evidence or basis for what I was prescribing. I like it as it keeps me on my toes.

On this third consult, I also suggested it was time to get some blood-work as herbs were helping slightly but not enough and I wanted to know why. Luck, intuition, I’m honestly not sure but I gave him a referral to get his iron checked to start with. A process of elimination I thought would see us through numerous blood tests.

His iron was the lowest I have ever come across. A few months on now he came to a talk I gave the other day and I overheard him speaking to one of the other guests afterward. He warmed my heart with his sincerity in recommending she come and see me. He is vibrant again, colour in his face and excitedly told me about his most recent ride. He was tired, but not wiped out and he was ecstatic. Something so simple had affected his lifestyle, his relationships and his work for so long. 

Not everyone’s story is life changing. Sinus infections, allergies, depression, even chronic fatigue are reoccurring manifestations. As soon as we are stressed, have large life events or are out of balance our body will go to that place that is inherently our weak spot. What we can do with herbs is support natural balance and prevent sickness before it flares.

You Need A Break.

Sometimes you just need to get away! Have a break. Take some time out.

This is what Sam and I did for ourselves a few months ago, with a simple two day trip to Mudgee. That’s all you need (obviously more if you can). Recharge and refuel, and then come back and to a more productive, happier, less stressed you.

It’s interesting how sometimes we need to stop and step away to really take stock of what is happening around us. You would think that being in the thick of it each and every day would keep you alert and up to date. That you would know what is going on and how you feel about it all. But this isn’t the case for most of us.

When we are running from today to tomorrow and to the next day there is no time to stop, and take stock and reflect on what we are actually doing in these moments. We are literally on auto-pilot and what happens when we are zooming through life is that we miss the good stuff.

Life is busy and it does fly by, there will be days when you just need to put you head down and get through it, but the next day you should be tired and worn out and happy.

Instead, we put our head down for a year, or two, or more and when we come up for that one day of rest, recovery and reflection we have missed chunks of our life. Or of our children’s life, or family and friends. 

I put my head down prior to our trip away in preparation for some of the final big things that I needed to do before Callie was born and I could not have been more grateful for a weekend away with the most amazing husband I could dream of.

But it also reminded me that I need to stay more mindful and aware each day and that I had lost a little of the things I do to achieve in the busy months that had been.

Spending time on you is not selfish, it is necessary for you to maintain your joy in life and balance for those you love.

It is not even something you need to spend loads of time on. It can be as simple as a bath a few nights a week and 15 minutes with a cup of tea on the other days. Maybe you like to read? Don’t tell me you don’t have time for a single page each night or to tune in to your favourite podcast (The Naked Naturopath?).

I have brought my daily mindful practice back with me from Mudgee and I hope this helps you find yours too!

DETOX For Life

A detox should not be a quick weight loss fix, but a method to prepare the ground (your body) for long term harvest. A comprehensive detoxification program should be a means to achieve your goals, yes.

But, also and most importantly, to set up long term sustainable lifestyle changes to achieve fundamental improvements in your health. Now and in the future. Our body will give us back what we put in.

So, what are you putting in yours? 

Toxicity is unavoidable in today’s modern society. When we walk outside we are exposed via our lungs, skin, and digestive system. We have a residual burden of 2 to 3 thousand new-to-nature chemicals which are invented and released into the environment every year. These are in our air, food, water and soil. 

There are exotoxins (outside factors) which impact on toxicity include alcohol, nicotine, car fumes, industrial waste, pesticides, herbicides, food additives including colourings and flavourings, pharmaceuticals, recreational drugs, solvents and heavy metals. There are also endogenous toxins. These are by-products from metabolism and impaired digestion. Toxins from within emphasise the importance of a healthy gut flora as many toxic metabolites and by products are the result of dysbiosis. The imbalance of good and bad bacteria in your gut. When foods are not digested properly they become fuel for harmful or pathogenic bacteria and yeasts. As the bad guys grow and reproduce the good guys get pushed out of the way and die off. The terms dysbiosis and leaky gut have been related to diseases as varied as depression, chronic fatigue syndrome, autism and autoimmunity. 

So where do we start?

The first and easiest thing that we can do is reduce the burden on our body. We do this by reducing as much of our toxic load as possible through healthy diet and lifestyle choices. This is where diet comes in. As well daily choices about what you put in your hair and on your skin, even what you brush your teeth with. Perfumes, makeup, deodorants are often toxic and there are natural alternatives. Women can layer themselves with over 22 different chemicals before leaving the house each morning. 

The second is to enhance the body’s natural detoxification capacity. This can be done by cleaning up gut function and reducing the production of internal toxins. We can also improve the function of the liver and kidney excretory channels with herbal medicine.

It is important to keep in mind that certain medications will slow the detoxphases in the liver such as Advil, asprin and Non steroidal anti-inflammatories. As well certain deficiencies will also have an impact such as selenium and zinc deficiencies as well as glutathionone and a low protein diet, which is why there needs to be ample protein in your diet. 

Specific herbs can support the body’s resistance to toxins by stimulating your body’s natural detoxification abilities. These herbs will lay the stepping stones for maximum toxin processing and elimination. They will assist the cells to protect themselves against toxins and inflammation and function at their peak. St Mary’s Thistle can even assist the liver to regenerate after damage and it is in your herbal tonic along with cleaners for your kidneys, lymphatics and your skin. 

If you have specific health goals, weight loss goals, are wanting to reduce your need for pharmaceutical medications, or prevent chronic illness a detox regime is the perfect place to start. Nothing is more precious or priceless than your body and your health. 

How Is Your Relationship With Food?

And why healing this is perhaps the most important part of your wellness journey...

What is your food relationship?

As with everything else in our lives, we have a relationship with food and this can be positive or negative and can change at any time.

I have spoken before about my negative relationship with food when I was a teen and this is such a common occurrence, with 1 in 3 teens starving themselves. As women, and as mothers we need to be aware that our daughters pick up on everything we do and say and as eating disorders are the third most common chronic illness in young women, we must be responsible for change.

It is so common that my clients have the goal of weight loss and I work on nutrition with most people I see to reach a range of goals. However, something has to shift in our society for a large-scale change to happen.

We have moved so far away from an everyday friendly diet and into the realm of mono-diets and food fear, that I am often coaching people and giving my permission for them to have a piece of fruit each day. I nearly always end up telling people that they need to eat MORE food to lose weight!

So, what the hell is a mono-diet? When you only eat one food. That’s right, be it bananas or potatoes. Or one type of food, for example only vegetables or only meat. 

And what is food fear?

More and more I see people who have come to fear a food or food group. This is what was done to fat in the 50’s and it is being done to an array of foods now, including sugar. But we are not happy to just hate on sugar itself, so it has been split into its halves with fructose being attacked on all sides.

When will we learn?

Whenever we isolate a food from its whole, it changes the way the body sees it. A common misconception is that full cream milk has added sugar. This is not often the case, but taking the fat from the milk (to change it to low fat or skim), turns it from a whole food with a balance of nutrients, into primarily a carbohydrate. This is the sugar macronutrient and therefore the body will see and use it differently to its fatty counterpart or the whole milk left untouched.

If we continue down this path of extreme diets we will be left with no food! So what’s the answer?

It’s always the same song I am singing; Whole foods, real foods, unprocessed and well-balanced. Check your plate; Do you have protein? Do you have fat? Do you have carbs? All of the macronutrients should feature in our everyday lives to allow us to live the healthiest life we can.

I would love to help you navigate your way to a healthy food relationship. You can book your appointment with me here.

Please seek further help from a medical professional if your relationship with food and your body is negatively impacting your life.

You can also contact the Butterfly National Helpline here. For crisis cases, please contact Lifeline on 13 11 14. 

My War On Waste Continues!

The War on Waste documentary has really sparked a fire in my soul.

I am obsessed with all things waste reduction and how I can minimise mine and my family's environmental footprint as much as possible.

I have recorded a podcast on it you will have to check out if you are interested in doing this in your house as well.

I am shocked each day by how much more I can do as I investigate my personal "War on Waste".

This has never been a huge topic of interest for me in the past. I have always done what I thought was enough; Recycling, buying degradable or compostable products and what have you, but I realise now that this is nowhere near enough if I want my daughter to enjoy what we have left of our amazing environment.

I also have found it fun and intriguing to find new ways of doing things and being conscious around the house.

It is important here I think to point out that just because we buy compostable and biodegradable products and packaging does not mean that this happens. Unfortunately, when these products are sent to the dump they do not have the necessary sunlight, oxygen and bugs to degrade due to the sheer amount of other rubbish and plastic around it. To truly allow these things to compost and degrade can only be done whilst they are in our own hands, at home.

I have always been a lover of gardening and farming as an herbalist at heart but living in an apartment in the city makes it difficult to enjoy this. I love going out to my parents place to play in the veg garden or compost things but it’s just not enough, and its annoying. By the time I have saved my scraps and get out there once a week it’s a pain in the butt and my house is stinking from a week worth of food rot.

So, I invested in an Urban Composter and am very excited to say this is working well. It is actually much more versatile than conventional composting, even though it is made for apartment living.

I am currently composting everything from food scraps to toilet paper rolls. Every time I put something in I smile at Sam and tell him what I’m composting (the excitement is thrilling for him I am sure!).

Using cane baskets and glass jars has taken me back to my childhood and shopping with my Nan. Wrapping food in tea towels and bees wax wraps carries a certain beauty to it that plastic food wrap has destroyed, and brown paper bags really do have a nostalgic effect on me.

Most of all, I am loving the lack of garbage in my house. Usually into my second big black garbage bag by Thursday I have filled 2 small brown paper bags so far this week and am loving the freedom from waste and plastic in my life.

Want to start somewhere? Focus on one thing this week that you can refuse-plastic bag at the shop for example, or reuse and not throw away (eg salsa or pasta sauce jar), and you are on your way.

Every choice we make matters.

Hormones & Sleep – The Forgotten Two

* Check out The Naked Naturopath Episode #28 for more Sleep tips and natural health support *

Hormones and sleep...Why are they so important for weight-loss, fitness training and overall holistic health? 

Spoiler Alert! The answer...VERY IMPORTANT! Hormones and sleep determine your wellbeing in every sense. From fat loss to muscular recovery, sleep is ESSENTIAL. Hormones and sleep can greatly affect your health, fitness training/recovery and weight loss. 

When planning your exercise regime and perhaps considering weight loss programs, a good night’s sleep will generally be an afterthought. If you’re serious about your health and fitness goals though, sleep should be at the top of the priority list. 

It is common knowledge that sleep is good for mental health, but why is it so important for the body? 

Sleep is incredibly important for vital hormone release and vice versa and continuous lack of sleep can be a factor in many lifestyle diseases such as diabetes, obesity and mental health issues. This is due to excessive stressors placed on the body due to hormonal imbalance. Studies show that hormonal imbalance leads to circadian rhythm disruption, which over a period of time can create many lifestyle disease states.   

Eating well and exercising in daylight hours promotes sleep, so to stop adrenal overload, avoiding cortisol inducing activities and foods before bed is essential. A quality night of sleep will optimise hormone release and reinforce your circadian rhythm. 

Working out at moderate to high intensity daily in day light hours promotes hormones such as testosterone and growth hormones when sleeping. This means you will sleep well again, night after night, which will in turn assist in muscular recovery, health and wellness goals. 

Want to know more about your adaptive hormones? 

Leptin and Grehlin: Appetite is controlled by the release of these two hormones.  With appropriate sleep and rest these two hormones can work in harmony. 

Cortisol: The hormone that tells our body HELLO WORLD! Wake up, Get up, Eat, Work & Play. 

Prolactic and Growth Hormone: Two hormones that are integral for training adaptions and recovery 

Melatonin:  Melatonin is a hormone which is secreted by the pineal gland at night time. It assists in healthy sleep patterns.  

Take home message: If your body has a good sleep pattern, your hormones will work effectively and vice versa. So remember work(out) hard and rest hard! 

To take the first step in reaching your health and fitness goals, contact The MG Herbs Crew and book today!

Our Birth Plan

I am no expert in having a baby. Especially since I haven’t had one yet (she’s still cooking!). Usually my job is done once conception occurs. I use all the herbs and supplements up my sleeve to assist these clumps of cells to come together to form little miracles which later enter into this world as a baby. So, when people ask me what I am doing, what I am taking and what to use for labour and birth I feel a little out of my depth. All I know is what I, myself, will do-so I figure I can share this and you can take or leave what suits you. 

After all, that’s how I have learnt and come to create a birth plan a labour pack and my own natural pain relief techniques. By reading and asking other women and trying and deciding that these are some of the things that I may need or do so I want them on hand in case. Who knows, maybe nothing will help and I will just ride the wave that is labour and birth with my support team by my side as we wait for Baby Callie to be ready to meet us.

All I do know is that I want options. As many as you can give me. And I want my team to offer them to me as I will be in no state to think about what I might like to try next. So, as any good Virgo girl would, I wrote a 4-page birth plan and had a lunch with the 4 most important people in my life to talk through it! Though when I look at it I think my birth plan is not really a proper birth plan. It is more or less an explanation of our choices and how we would like to be supported throughout. 

Some things are more important to us than others, for example we are ready to scrap the natural birth plan and head for a C-section it is absolutely necessary, but I will not give up the first hour of her life being on my chest unless she is in danger (and no matter how much my mum wants to hold her! She can wait!). Each and every new Mum will have their most important desires. Yes, we have a birth plan but it is a guide that gives us options more than a strict list. The most important thing at the end of the day is that she comes into this world safe, and everything else can go from there.

So, I thought I would share our plan as below as I think the more we talk and share the more we learn and if you can take one thing from this list that will change your labour or birth for the better than that is the best thing in the world! I was very emotional whilst writing this and sharing. Having a baby is such a personal and emotional journey and our decisions are important, but they are not set in stone. Be safe, not stubborn. Be determined, not rigid. Most of all laugh and enjoy the ride as much as you can. You will do the best job you can with whatever happens and that is all that matters.

Our Birth Plan - Sam & Mel & bringing baby Callie into the world

You are some of the most important people in our lives. Thank you for being with us and all your support to bring Callie into the world safe and in the best way we can xxx

During early labour

We will spend as long at home as we can before Nancy (our midwife) tells us we need to head to Belmont.  Sam will be in contact with you during this time but it is likely that we will just meet you all out at Belmont unless he needs some support. 

Nancy will come to the house to check me out as things get closer.

I will need to be reminded to drink water and have light snacks throughout to keep my blood sugar levels up. 1 cup of water every hour, ensure I wee every 2 hours.

At Belmont

Slow – quiet – soft – low

I plan to use the bath as my main pain relief method. Other things that may help include the below pain relief techniques. Sam is aware of all of them, please ask him during this time if you are unsure how to best help. Take his lead, all my faith is in him as I know he will know what is best for me and Callie.

One main support person at a time - especially if I seem overwhelmed. Unless it’s an emergency please be passive and look to Sammy for direction. 

Sam will need breaks. Please be clear on who is taking over as my main support when he leaves the room for any reason. I need a clear anchor at all times. 

Birthing suite rules

Limited Q’s for Mel- ask Sam

No phones – aeroplane mode, leave room for all calls and texts please

No random convos

No social media pics

Immediately after birth

Mel and Sam will spend the first hour of Callie’s birth with her, skin to skin.

Skin to skin is really important for Callie to seed her micro-biome and put her trust in us and for her to breastfeed without any issues.

This first hour will determine how she breastfeeds ongoing. We plan to allow her to find the breast herself while my placenta is delivering and we are bonding. This means that she will not be ‘placed’ on my boob but will make her own way. I can show you vids!

Sam will need some skin to skin time during or after this first hour, depending how long she takes to find her booby. It is just as important for him as it is for me. I may need a shower at this point.

She will then be wrapped/covered in the blankets and wraps that we have ‘seeded’ for her. This just means that we have slept with them for a few weeks so that they are covered in our good bugs and scent, as opposed to a horrible, sanitised hospital blankets (possibly seeded with Staph or the like).

Then you can all hold her! But we want minimal handling. PLEASE no perfumes or deodorants on her first day in this world. We realise that she will be exposed to these things in her life but for this first day when our family is hugging and kissing her we would like it to be with minimal toxins. She will not be washed for a few days after birth so it is important that she does not get perfumes on her skin as they will affect how her immune system begins its life.

Please do not wipe or try to clean her. We want her vernix (white mucous stuff she is covered in) intact as much as possible for the first few days. Babies are sent home unwashed these days and it is advised not to wash them for a few days after birth. This isn’t just our weird thing! Especially important-please don’t wipe her hands as she will put these in her mouth often over the next few days and this will create her immune bugs.

I will then need some hot food, which we will have packed and will have put in the kitchen on the birthing floor. Please heat it up for me and make sure I eat it.

We hope to be home in 3-4 hours. Please feel free to go into the house during this time as needed. Once we are home we will likely have a 1-2 day new Larkings family period with no phones or visitors. Don’t be alarmed, this will be the only time we ask for on our own.

You have keys so after this please buzz, call and come and go as you wish. We appreciate all the love, support and help. 

Pain Relief Techniques:

Rest backwards in chair

Massage oil

Meridan flows

Bath (in and out)

Cold washers while in bath - temp control

Sweeping back, neck and squeezing arms

Chunging – use towel

Cat/cow pose

Walking, moving

My labour herbs - as progresses

My homeopathic meds

Slow dancing

Washer on head

Music

Counter pressure on back

Lay on left side w/pillow between knees

Big exercise ball

In Birthing Bag:

Natal pack (herbal meds)

Nappies/wipes

Callie’s suits

Blankets/wraps that have been seeded

Snacks and hot food item

Change of clothes

Sam’s swimmers and change of clothes

Thank you so so so much! I am so excited for the challenge and rewards of giving birth. Please know that we are both fully aware that this may not go the way we hope. But we have been preparing and doing everything in our power to have a smooth, natural birth and we hope this comes to fruition.

Also note that all of this may go out the window and I will likely change my mind on different things. If you can be flexible and understanding, putting your own beliefs aside for us where we differ, we will be eternally grateful. We are so so blessed to have so much support and in the end the most important thing is that you are just there as each of you gives us strength in a unique way and we love you so much. 

A Is For Artificial Sweetener (Aspartame)

What is it?

Aspartame is a very sweet chemical used as an artificial sweetener.

It is made up of three chemicals: Aspartic acid, phenylalanine, and methanol. It is the technical name for products such as Equal and Nutrasweet.

Where do they stick it?

According to aspartame.org, aspartame is currently being consumed by over 200 million people in over 6,000 products.

This includes chewing gum, soft drinks, lollies, gelatins, pre mixed ‘box’ cakes and puddings, readymade frozen desserts and pies, yogurts, protein bars and of course sweeteners.

However, it is also in pharmaceuticals and your children’s juice and lunch box fillers to allow ‘sugar free’ to be slapped on the packaging. 

If it’s in everything, what’s so bad about it and why should we avoid it?

Aspartate makes up 40% of aspartame. It acts as neurotransmitters in the brain, by facilitating the transmission of information from neuron to neuron. Too much aspartate in the brain allows an influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. 

Reported adverse reactions are varied and many, with over 90 different documented symptoms, including headaches, migraines, dizziness, seizures, nausea, numbness, spasms, weight gain, rashes, depression, fatigue, irritability, insomnia, vision and hearing problems/loss, anxiety, slurred speech, memory loss, joint pain and more.

Researchers have reported that the following chronic illnesses such as brain tumours, MS, epilepsy, chronic fatigue syndrome, Parkinson’s, Alzheimer’s, Fibromyalgia and diabetes can be triggered or worsened by ingestion of aspartame.

We know that artificial sweeteners promote weight gain and research also shows that aspartame worsens insulin sensitivity to a greater degree than sugar.

So, I recommend not eating it.

Get yourself some nice natural chewing gum from the health food shop if you feel you need it. Xylitol is a natural sweetener which, as it turn out, is really great for gum health too!

Most of your natural chewies are sweetened with xylitol, so not only are you avoiding aspartame, but you're also having something that is good for you teeth!

Why do we waste so much?

If you caught War on Waste recently on ABC you will have seen that Aussies waste over 30% of the food we bring into our homes. Every time I sit down to a meal now I picture 30% of the food going in the bin and it is devastating!

It’s not just the food that’s being wasted, but also our hard-earned money, plus all of the costs to the environment in growing and transporting that food. Plus, then we have to find somewhere to store all the food we throw out. If you are not composting this food at home it is likely sitting in landfill as long as a plastic bag. Food needs sunlight and soil to compost and most things in our dump never see these two essential components.   

So, if a carrot is still a carrot after years of being at the dump then imagine all of our other food scraps and waste adding to the pile. Especially, when we can eat most of them! We are a wasteful society and have come to see certain bits of food as inferior; The ends, skin, seeds and leaves of vegetables for example! All edible, all nutritious and often thrown away. It makes me want to cry! 

Lets get back to eating ALL of our food and wasting as little as possible. Here’s a few tips: 

• Throw that peeler out! There is no need to peel your vegetables - eat the skin. It often contains a lot of the nutrients. 

• Eat the stems! There is no reason why we need to throw away the end of the broccoli or cauliflower or even our herbs! I use the whole piece of broccoli when cooking and the ends are actually preferred in my house to the trees. They have a different flavour and texture and you can add them to stews and slow cooking and you won’t even notice them.  

• When using herbs use the whole thing. There are different properties and flavour from the leaves vs the stem of herbs. We use parsley stems when frying up onion and garlic for a tomato based sauce or the roots from the very end of coriander for broths and Mexican while saving the leafy tops for freshness on the table.  

• If you have an awesome blender you can pop your avocado seed into a smoothie, or get the grater out and grate it over the top of food. 

If you are unsure, have a Google. There are some leaves we shouldn’t eat like rhubarb but a quick look online will tell you what you can and can’t eat and also what it may taste good with!

The other thing is to check out some indoor composting solutions so we can stop the waste from building up. In an apartment? So are we, and there are some really great options for bench top composting. We then just tip it out on the trees, gardens and grass up the road. 

A huge amount of food that we have come to think of as waste and would normally throw away, we are now thinking twice about!

Take for example beet greens (pictured below), the beautiful bulky stems of your fresh beetroot, they are full of nutrients and great for our liver. After a good rinse (get them from the markets and you will bring home plenty of dirt!), I plan to fry them up with some olive oil, garlic, salt and pepper plus a squeeze of fresh lemon over the top. Yum!

Let's join forces and see if we can make a difference together...

I would love you to share your waste reducing tips below or on Facebook!

Let's start a conversation.