Join The Juice Trend

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

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

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

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

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

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

Detox Tips

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

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

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

End Of Year Revamp

With the end of the year fast approaching, many people including myself are starting to feel a bit tired and worn out from an eventful 2013. When feeling sluggish, eating poorly starts to creep in and it's hard to shed your extra winter weight. Here are some healthy tips to energise your body and help you fit into your summer bikini!

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

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

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

info@claudettewadsworth.com.au

Hair Rehab

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

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

If you find you are losing your hair, it may be due to factors such as : stress, lack of quality sleep, hormonal imbalance e.g. high testosterone, poor diet or using colouring chemicals which strip your hair.  For more advice on how to manage these, come in for a consultation.

Try this homemade hair mask for damaged hair:

1 Tb extra virgin olive oil

1 Tb avocado oil

1 egg

¼ cup water

1 Tb honey

Blend all ingredients and apply onto hair, leaving it for 20-30 minutes. Wear a plastic shower cap or wrap hair in glad-wrap to allow your hair to fully absorb. This is great for itchy scalps or dandruff too!

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

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

info@claudettewadsworth.com.au

Milk Boost Biscuits

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

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

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

By Claudette Wadsworth

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

Naturopath, Nutritionist, specialist in Women's Health and Fertility

Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au

Spring Baby

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

Sleeping Through The Night

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

Craving For Food

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

Nappy Rash

Most parents spend hours researching the best pram or cot but few do any research at all about nappies and yet it is the most used piece of baby equipment in the household. It is also the closest thing to your baby’s skin all day and night for years. Chemicals from the nappy itself, especially disposable nappies and nappy liners, contain a cocktail of gels that absorb the wee and poo as well as containing bleaches, dyes, plastics, dioxins and synthetic materials. Cotton is also one of the most highly sprayed crops in the world with residues still found on cotton clothing. As a result, organic cotton nappies are becoming highly sought after. Detergents, soaps, skin creams and fragranced, alcoholic wipes can irritate the skin, especially if there is a family history of skin allergies such as eczema.

• Keeping nappy area dry is crucial so change nappies often and if using pre-moistened baby wipes which leave the skin wet, causing extra friction, pat dry with a tissue.
• Let your baby play or lie in the early morning sun with its nappy off for sunshine and fresh air.
• Nappy rash can be caused an acidic diet which produces acidic urine. Wheat is the most common allergen of all grains and is very difficult for babies' under-developed digestive systems. Avoid wheat until 12 months of age.
• Use environmentally friendly, skin sensitive washing powder.
• If using formula, add 1/4 teaspoon of baby probiotic powder such as lactobacillus to improve digestion.
• Once the skin is open and raw, it usually becomes infected. I recommend a Calendula cream. 

For more recommendations and remedies I would love to meet your baby in my clinic!

By Claudette Wadsworth

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

Naturopath, Nutritionist, specialist in Women's Health and Fertility

Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au

Yasmin Pill- Do you know what you are really taking?

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

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

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

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

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

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

Energising Bliss Balls

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

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

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

Roman Lentil Soup

The hearty Roman soldier carried 35 kilos plus his armour and walked 30 kilometres per day. His fare consisted of coarse bread and a porridge of lentils or millet. Lentils are perhaps the most nutritious of all legumes. They were also a favorite legume of Dr. Weston A. Price, author of the infamous nutritional primer Nutrition and Physical Degeneration because of their very high phosphorous content. Phosphorous is the second most plentiful mineral in the body. It plays a role in maintaining the body’s acid/alkaline balance, something most people struggle with today given the high levels of inflammatory diseases which trace their roots to over-acidity in the body. This ia a hearty winter soup for the whole family. Make extra and take in a thermos to work or keep to heat up when you get home on a cold night. 

Serves 8

3 medium onions or 3 leeks, sliced

3 carrots, sliced

2 Tb butter

2 Tb extra virgin olive oil or organic coconut oil

8 cups of filtered water or stock

2 cups of brown or red lentils, soaked for 7 hours overnight in water (throw out the water)

several sprigs of fresh thyme, tied together with string or 2 tsp of dried thyme

1/2 tsp dried green peppercorns

1/4 cup of fresh lemon juice

sea salt or fish sauce and pepper

In a large stainless steel pot, cook onions or leeks and carrots gently in butter and olive oil. When vegetables are soft, add water/stock and lentils and bring to the boil. The lentils will produce a great deal of foam - be sure to skim it off. Reduce heat and add thyme and crushed peppercorns. Simmer, covered, until lentils are tender, about 1/2 hour. Remove the thyme. You can puree soup with a handheld blender for a smooth taste. Thin with water to desired consistency. Reheat slightly and add lemon juice. Ladle into heated bowls and serve with dollop of cultured cream.

Variation: Curried Lentil Soup: add 2 Tb of curry powder or curry paste along with thyme.

Variation: Split Pea Soup: use 2 cups of split peas instead of lentils.

Snow Is Falling!

With many of you being keen skiers, I thought a few tips to have you carving up the mountain with a grin from ear to ear is in order! Many people go to the snow and come back falling apart, either having pushed it so hard their immune systems have caved in or their bodies couldn't keep pace with the mind and they spend the next 3-6 months in rehab with injuries. Let's avoid both these scenarios! We still want to have fun and make the most of the precious time in the mountains, but pace yourself and remember there are other people on the moutnain too.

• Prepare your body to avoid injuries. Ideally you should training 2 months prior to make sure you are fit but also to have the muscle strength to protect your joints, especially your knees and ankles. It's never too late to start - work on the legs and buttocks!
• While at the snow, eat lots! You need extra fuel when in the cold to keep you warm, especially when you are burning up 100s of calories in a matter of hours. One day's skiing is probably more exercise than you would do in a week. Think hearty stews, casseroles, soups, root vegetables. Eat lots of good quality fat which provides long-lasting energy and helps insulate you in the cold: coconut oil, full fat dairy, extra virgin olive oil, oily fish such as sardines, kippers, mackerel, salmon and trout, nuts and nut butters, avocado, some good quality chocolate.
• Breakfast is the key when skiing. Having a bigger breakfast than you ordinarily would while at home, is crucial. It will kick start your metabolism to keep your energy levels running throughout the day and stops you craving sugar later so you can keep skiing longer. I usually have porridge and fruit, followed by 2 eggs and wholegrain toast!
• Food on the slopes is expensive so take snacks which you can easily fit into the multitude of pockets in your ski jacket: nuts and dried fruit, nut balls, chocolate bars - there is a reason chocolate was created in the Alps, you need the fat, a little sugar with some cacao antioxidants thrown in (avoid white chocolate which is only sugar!). Perhaps take your own sandwiches if you want to avoid queuing up for lunch.
• Try not to pump yourself full of caffeine on the long drive there and back as well as throughout the day. You will pay for it later once you are home! Take a good quality multivitamin with you to keep you boosted instead.
• Drink water! Everyone forgets in the cold but remember you are working hard, losing fluid in sweat as well as the indoor heating drying out your skin.  Every time you stop for a break, grab a bottle of water or refill your own. If you're too cold, ask for a cup of hot water or herbal tea. 
• Sunscreen is a must in the snow. The sun is much harsher up in the mountains, especially with the reflection off the snow. I use sunscreen plus zinc on top to protect my face. A heavy moisturiser is also essential once you come off the mountains for the day as the air is thinner and central heating is drying. Coconut oil works well as it is quite thick and is great for your skin.
• A good quality Magnesium supplement helps replenish your msucles after working out all day, reduces cramps and replaces your electrolytes. Take each afternoon as soon as you come off the slopes and remember to stretch!
• Avoid binge drinking. Being higher in altitude, alcohol will affect you faster. Try a herbal tea to warm you up and hydrate you first before heading onto the booze. Pack some tea bags to take with you. Not to say that isn't lovely to unwind after a day's skiing with a couple of glasses of wine over dinner, even better if you are sitting around a fire!

• If you're having trouble with your circulation in the high altitude, Gingko biloba increases the peripheral circulation to the brain and extremities.
• If you are skiing for a week or more, take a day off to rest or finish early before you become tired and accidents happen. There are always beautiful walks in the mountains, stretch out your body with a few laps in the local swimming pool, rejuvenate your muscles with a massage, or curl up by the fire with a good book. 
• As thrilling as skiing is, it's also a dangerous sport. Wear a helmet - it keeps your head warm with air vents if it's a hot day and it also means you will come off the mountain alive! Helmets are all the rage overseas and are becoming increasingly common in Australia.
• Breathe in the mountain air! Have fun, laugh and play - no need to prove you're the fastest or most radical skier on the slopes. Come home invigorated and smiling!

Lamb Shoulder with Lentil Salad and Steamed Fennel

A hearty winters meal to warm the body and soul.

Lamb Ingredients:

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

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

Lentil Salad Ingredients:

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

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

Steamed Fennel:

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

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

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

Enjoy your winter roast!

Is Heartburn Causing You Heartache?

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

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

Tips to reduce the onset of heartburn:

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

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

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

Taking the Heat Out of Menopause

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

Hot flushes & sweating

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

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

Vaginal, skin and eye dryness

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

Fluid retention

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

Depression & anxiety

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

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

Poor Memory/concentration

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

Lifestyle Recommendations

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

Vital questions to ask yourself during this perimenopausal time:

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

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

Fertility Hot Spot

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

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

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

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

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

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

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

How Do We Raise Girls For A Kinder World?

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

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

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

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

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

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