Oct 282019

Paleo + Vegan = PEGAN

What is a Pegan diet you ask? Thank you Dr Mark Hyman for giving such an accurate, yet simple description of what I believe to be the best way to nourish your body. I refrain from using the word diet, and I generally don’t like to put a name to a style of eating. I feel that this just creates self-imposed rules and boundaries that people struggle to always meet. But Pegan I like!

So what is Pegan? 

Pegan combines the best of a paleo style of eating with that of a vegan.

I love the ethics and heavily plant-based diet of a vegan, but I struggle to believe that vegans can get the full spectrum of nutrients that the body needs to thrive. Yes, I can hear all the vegans shouting that they can get their omega 3 and B12 from plant based foods, but I question the bio-availability of these nutrients from plant based foods. Is your body really absorbing what it needs?

On the other side, we often see paleo converts chowing down on meat and dairy 24/7. This is a big misconception about the Paleo diet, and it is certainly not how our ancestors ate. The paleo style of eating puts an emphasis on ethically raised animal meat, eggs, nuts, seeds, fruits, vegetables and healthy oils. However, some paleo converts don’t quite eat enough vegetables, especially if they are watching their carbohydrates.

So a Pegan diet is one that is primarily plant-based, meaning lots of fresh seasonal vegetables, eggs, nuts, seeds, healthy fats with moderate amounts of legumes and fruit and occasional gluten-free grains. Combine this with small amounts of pasture raised, grass-fed animal meat and wild caught fish and a perfect diet is born.

So how much meat? I say a palm-sized portion of meat 1-2 times per day or a couple of eggs will supply your body with the protein that it needs. Of course, if you are very active or an athlete, you would need a more specific nutrition plan. When we consume too much protein our body converts it to glucose and it can then be turned into body fat for storage.


Your plate should contain around 2/3 vegetables with 1/3 animal protein, plus a drizzle of healthy oils. This way you are supplying your body with all the macro nutrients – carbohydrates, protein and fat, that it needs. Add in some fermented foods and to me, this is perfection!


Fresh, seasonal fruits and vegetables (low sugar, non-starchy)

Nuts and seeds

Meat from responsible sources (grass-fed, organic, wild caught)

Healthy Fats – avocado, olive, coconut



Legumes (chickpeas, legumes, lentils, black beans

Gluten free Grains (quinoa, rice, oats, teff, amaranth)

Starchy vegetables (potato, corn, sweet potato)

Sweet fruits (mango, papaya, banana, melons)


Factory farmed animals

Processed foods

Vegetable oils (canola, sunflower, saffflower)

Gluten containg grains

Refined sugar

Cow’s dairy

The benefit of the Pegan diet is that it is loaded with vitamins, minerals, antioxidants and phytonutrients from the heavy vegetable and fruit intake. It is high in fibre for bowel health and is very anti-inflammatory. The small amount of animal protein prevents many of the nutritional deficiencies seen in a vegan diet.

The Pegan diet also ticks all the boxes when it comes to environmental impacts as it encourages people to eat locally, in-season and organically.

To read more about diets that I like click here.

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Oct 272019

The Mediterranean diet is one style of eating that has proven its validity and benefits study after study. The Mediterranean diet is one of the most studied diets in modern nutrition and it’s health benefits appear to stretch across all populations and health concerns.

One of the biggest questions I get asked by clients is what is the best diet to eat. Firstly I don’t like to encourage people to assign themselves to one particular diet and feel that they have to a there to this, otherwise they are failing. I am all about eating what is intuitively right for your body type. As much as people say that they love junk foods and processed foods, I find it hard to believe that if these people stopped and listened to their bodies, they would know that these types of foods are not what their bodies are asking for.

Having said that, I am going to give you the rundown on the Mediterranean diet so that you can see why it is so good for you, and how you can take inspiration from it. Over the next few blog posts, I will also give my opinion on other ‘diets’ and why they are beneficial. From this, you can really pick and choose what style of eating appeals to you most and be confident that you are eating for optimal health.

The Mediterranean diet draws upon the culinary practices of southern Europe, North Africa, and the Mediterranean Middle East, all areas where food is prepared to be savoured and enjoyed, not rushed. Taking the time to sit and eat with family and friends is considered to be just as important as the food.

Researchers found that people eating a Mediterranean diet were exceptionally healthy and had a low risk of many lifestyle diseases. The Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. Recent studies have shown that the Mediterranean diet is beneficial to gut health as it supports beneficial bacteria and reduces inflammation.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

The diet is primarily plant-based with small portions of healthy proteins and fats. Fruits, vegetables, whole grains, legumes, nuts, and herbs make up the foundation of this diet’s “pyramid,” and every meal is centred around them. Fish is eaten at least twice a week, while poultry, eggs, and dairy are eaten less often, perhaps just a few days a week. Meats and sweets are eaten in moderation. Healthy fats, like olive oil, should be used in place of others, like butter and vegetable oil. And red wine can even be enjoyed in moderate amounts. 

The Mediterranean diet is not only good for your health, but it is also good for the plants. The reduction in animal-based foods reduce our environmental footprint, and, food is more likely to be locally sourced and eaten in season. By doing this, food transportation is reduced and local farmers are supported. 


Eat These Foods

  • Eat Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.
  • Eat-in moderation: Poultry, eggs, cheese and yoghurt.
  • Eat only rarely: Red meat.
  • Don’t eat Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

Avoid These Foods

  • Added sugar: Soda, candies, ice cream, table sugar and many others.
  • Refined grains: White bread, pasta made with refined wheat, etc.
  • Trans fats: Found in margarine and various processed foods.
  • Refined oils: Soybean oil, canola oil, cottonseed oil and others.
  • Processed meat: Processed sausages, hot dogs, etc.
  • Highly processed foods: Anything labelled “low-fat” or “diet” or which looks like it was made in a factory.

What to Drink

  • Water always should be your main beverage of choice. Choose from spring or sparkling water. Flavour it up with some lemon wedges and fresh mint.
  • Red wine is a big feature of this diet, with 1 glass a day being enjoyed for its potent antioxidant content.
  • Tea and coffee are also drunk but generally taken black, with no milk or sugar.

A simple menu plan for a day might look something like this –

Breakfast – Oats with fresh berries and Goat’s milk yoghurt. Black coffee

Lunch – Fresh salad with seasonal produce, topped with Feta, sunflower seeds and olive oil dressing. Slice of crusty sourdough bread.

Dinner – Chicken cacciatoire served on a bed of quinoa.

Snacks – 1 piece of fresh seasonal fruit, 1/4 cup nuts or olives.

Recipe Inspiration

Lamb Kofta with Zucchini Spirals

Crispy Chickpea Salad

Warm Zucchini and Tuna Salad

Green Goji Salad

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Oct 202019

Just as you have gotten your head around probiotics and prebiotics, now you have postbiotics to contend with. But what are postbiotics? As our research into digestive health deepens we are discovering more about the complexity and governing role that our digestive system has over our entire health.

So what are postbiotic?

Postbiotics are non-viable bacterial products or metabolic byproducts from probiotic microorganisms that have biologic activity in the host.

Basically, postbiotics are the waste products of probiotics, yep, bacteria poop. 

When we ingest probiotics they interact with our digesting process and perform a variety of functions. These include enzyme production, bacterial balance, pH levels and the digestion of food within the digestive system.

Once these probiotics are metabolised (yep, not all probiotics permanently survive in the gut), they turn into postbiotics. Researchers are starting to believe that these postbiotics hold the key to long term digestive health.

Postbiotics include – 

  • Short-chain fatty acids (SCFA) – These SCFAs support healthy digestion and metabolisation of probiotics. 
  • Indole – which helps to bring about the right conditions for healthy bacterial formation.
  • Teichoic Acid –  helps to regulate cell growth, which can defend against some cancers.
  • Lactocepin – An enzyme which catalyses the chemical reactions in the gut, creating the right kind of conditions for postbiotic formation.
  • p40 Molecule – p40 is a molecule with a range of different attributes, including the potential to reduce instances of cancer.
  • Other postbiotics include – bacteriocins, peptidoglycan derived muropeptides, antimicrobial peptides and hydrogen peroxide.

10 Benefits of Postbiotics


Postbiotics are a crucial part of a healthy microbiome. Pre, pro and post biotic all work together to create a robust and diverse bacterial community in the gut.


Postbiotics release important immune-supporting enzymes that boost our bodies ability to fight not only infection from external exposure but also from oxidative stress that is naturally creating within our bodies.


Postbiotics interact with insulin absorption and can help to reduce blood sugar levels. Foods that contain postbiotics naturally reduce blood sugar levels, so actively adding these foods to your diet will further support healthy blood sugar levels.


Postbiotics help to support a pH level in the gut that is disruptive to pathogens. Along with direct immunomodulatory influences, postbiotics really boost your bodies ability to fight off infection.


A healthy microbiome has shown to reduce blood pressure and improve cardiovascular markers. The anti-inflammatory actions of postbiotics work further to improve blood pressure and heart health.


This is because of the effect that postbiotics have on regulatory mechanisms in the body. A diet rich in postbiotics helps to shore up these mechanisms, increasing your body’s ability to respond to potential illnesses before they take hold.


Post bionics have shown to reduce inflammation within the digestive systems and to reduce dysbiosis and leaky gut. Postbiotics might be the missing link to patient’s struggling to resolve their digestive complaints.


Butyrate is a form of post biotic is that helps to increase mucus production within the gut. This mucus serves as a protective mechanism against the development of colon cancer.


Research has indicated that postbiotics can reduce hyperresponsiveness, which is when the body overreacts to airborne allergens and triggers an asthma attack. Another positive function of postbiotics is to reduce the inflammation of the airways to make breathing much easier. 


The anti-inflammatory and immune-modulating influences that postbiotics produce, has the potential to reduce eczema in children.

Best Sources of Postbiotics

You can naturally increase your production of postbiotics by including certain foods in your diet, especially those with prebiotics and probiotics.

  • Spirulina and chlorella— Types of algae that help detox the body, reduce inflammation, feed beneficial bacteria and possibly help increase secretory immunoglobulin A, which improves gut health.
  • Mycelium, which produces mushrooms — Mycelium contains many enzymes, antimicrobial agents, antiviral compounds, in addition to supporting bacterial growth in the microbiome.
  • Fermented Aloe — Helps with detoxification, digestive support and producing immune-boosting beta-glucans.
  • Apple cider vinegar and coconut vinegar
  • Saccharomyces enzymes — Support healthy digestion, many metabolic processes, and breakdown of fats, carbohydrates and protein.

By understanding the function of pre-, pro- and postbiotics, and by recognising the profound connection between each stage in the biotic cycle, you are providing your gut with a holistic approach to support its function. Supporting pre, pro and post-biotics will result in a comprehensive foundation for full-body health, great digestion and wellness.

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Aug 052019

Ever wondered if you have a food intolerance? Do you often suspect that something that you are eating is not quite agreeing with you? Do you get digestive upsets but can’t quite put your finger on what is causing it? Perhaps you are suffering from low energy, brain fog and skin conditions.

It may just be that you are suffering from food intolerances.

Food intolerances occur when your body has an abnormal reaction to certain foods. Symptoms of food intolerances can vary from person to person, and the symptoms are not limited to the digestive system. Common symptoms of food intolerance can include –

  • Bloating
  • Diarrhoea
  • Constipation
  • IBS
  • Cramping
  • Fatigue
  • Brain Fog
  • Joint Pain
  • Lowered immunity
  • Eczema
  • Asthma
  • Dark circles under the eyes
  • Itchy skin
  • Fluid retention
  • Weight gain
  • Insomnia
  • Headaches and Migraines
  • Runny nose and congestion

While food intolerances are not life threatening, they can cause serious discomfort and can affect quality of life. Food intolerances can appear out of the blue. Sometimes after a period of stress or illness when the digestive and immune systems are weaker. Food intolerances occur when particles of food which is not completely digested come into contact with white cells in the blood. This contact occurs when there is a loss in integrity of the intestinal wall due to inflammation.

 How to test for food intolerances

To test for food intolerances, the gold standard is an elimination and challenge diet. To do this we strip your diet back to a very basic low-allergenic diet and then slowly re-introduce foods one at a time and assess your reaction to each food. This is the method that I employ with my patients and we have great success.

The hard thing about trying to identify food intolerances is that symptoms can appear several days after eating to trigger food.

There are blood tests available for food intolerance testing, however there is just not the science behind these tests to rely on them for complete accuracy. I have used these types of tests in the past, and I often find that patients end up on very restrictive diet, with very little improvement in symptoms. Alternatively I have had test results come back showing no intolerances, yet the symptom picture presenting in the patient clearly indicates that there is some type of food intolerance going on. 

I have a food intolerance, so now what?

Identifying the food intolerance is just one part of the healing process. When we eat foods that we are intolerant, they can cause inflammation and damage to the digestive system. Think of a graze on your arm, this is what can happen to the lining of your intestines. The result of this is a condition called leaky gut.

The lining of the digestive system is sealed nice and tight from the rest of the body. Only select and small molecules are allowed to pass from the digestive system to the bloodstream. When this tight lining gets inflamed it becomes ‘leaky’, meaning molecules that are not supposed to enter the bloodstream, get access.

The result of these molecules entering the bloodstream is an immune response. Immune cells find these molecules and start attacking them as they view them as foreign invaders. The sum of all of this is a very overactive and confused immune system.

Naturopathically we view the core of our health to be based in the digestive system. When the digestive system is out of balance, then the rest of the body will be out of balance.

So if you are ready to start your elimination diet, I have put together a comprehensive guide that you can follow from the comfort of your home.

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Jul 012019

Naturopathic medicine combines traditional medicine and evidence-based sciences to prevent and treat a wide array of health concerns. Naturopathy aims to educate, empower and motivate you to stimulate your own innate healing ability so that total well-being can be achieved.

Online naturopathic consultations combine the detailed and personalised treatment protocols of a clinical consultation, with the convenience of having your consultation at a time and place that suits your best.

There is no compromise on the depth and quality of health care that you receive via an online naturopathic consultation compare to a face-to-face consultation.

In my naturopathic practice, I strive to work with the principles of healing through whole foods and traditional naturopathic principles. Food before supplements is essential to envoke a long term healing response.

My passion is to help women heal through whole food principles and naturopathic traditions. I have an extensive background in recipe creation and meal plan development, so good food is a major part of my treatment protocols.


Initial online naturopathic consultations include a detailed health appraisal and an individualised comprehensive treatment program.  If required, comprehensive pathology testing can be utilised to delve deeper into the state of your health. Practitioner quality nutritional and herbal supplements may be prescribed if indicated, and these can be purchased via an online prescription.

  • In-depth online consultation at a time that suits you
  • Personalised treatment protocols
  • Targeted nutritional and lifestyle advice
  • Personalised menu plans
  • Practitioner-only supplements and compounded herbal formulas
  • Functional medicine pathology testing is carried out when indicated.


For new clients, online consultations come in a package of three appointments. The initial consultation goes for 45 minutes, with two follow-up appointments of 20 minutes each. These follow-up appointments are scheduled accordingly after your initial consultation.

From 10 years in clinical practice, I have seen amazing results from clients who commit to their health and see the healing journey through, from start to finish. Naturopathic medicine is not a quick fix as we are targeting the root cause. Most clients that I see have had health concerns present for quite some time, all which requires time to heal.

Once you have had your initial three consultations, you can schedule follow-up consultations as required one by one.


  • Female hormone concerns – PMS, PCOS, endometriosis, fibroids, menopause
  • Fertility support – infertility, pre-conception, pregnancy, post-partum
  • Digestive complaints
  • Skin conditions
  • Fatigue, stress, anxiety
  • Immune support, chronic infections
  • Sustainable weight loss

In addition to the above commonly treated health concerns, many clients have consultations for general health and wellbeing. This is great for those who are in good health, but just want to check in for some professional advice to see if they are on the right path.


I hold a Bachelor of Health Science (Naturopathy), Dip. Nutrition, Dip. Herbal Medicine and Cert4 Remedial Massage. I have post-graduate training in fertility management through the Baby Maker Network.

I have professional recognition with and I am a member of the Australian Traditional Medical Society.

atms logo

If you are still not sure in naturopathic medicine is right for you, why don’t you book in a free 15-minute discovery call so we can chat about your concerns a little further.

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Jun 172019

The human gut is much more complex than previously thought and has a huge impact on whole-body health. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion.

The health of our digestive system is reflected in just about every other system in the body. It’s not just its ability to extract the nutrients that are required for our bodies to operate optimally, but for its ability to produce substances such as nutrients, hormones and neurotransmitters. Without all these essential ingredients that the gut provides, we would simply cease to exist.

For these reasons alone, ensuring optimal gut health is vital to your very being.

When we talk about holistic gut health, we include everything from the mouth the anus. We don’t break it down into compartments, as an imbalance in one area will result in imbalances in another area.

Naturopathically, we look at how we are chewing our food, how our stomach is beginning to digest the food, how our small intestines are absorbing nutrients and how efficient our bowel is excreting the remains. We also assess our relationship with food as the mind-gut connection can have a dramatic effect on how we digest and absorb our food (1). The mind-gut connection is a huge topic that we will get into another day.

At the forefront of gut health, today is the role of our microbiome and its effect on our entire health. The term microbiome refers to the bacteria that resides within us. This bacteria can have both beneficial and detrimental effects on our health, and getting it into balance is key to complete health. In the past few decades, science has really put a spotlight on how vital it is to have a microbiome that is thriving within us.(2)

So where are we going so wrong?

Despite all of our new found knowledge into gut health, we are seeing digestive disturbances in epic proportions. In the clinic, digestive health would have to be the number one health complaint that I see and treat.

People are diagnosed with so many digestive issues. Ranging from the more simple conditions such as indigestion, IBS and food intolerances to life-altering conditions such as Crohn’s disease, Inflammatory bowel disease and autoimmune diseases.

Almost all digestive disorders share one or more of the following underlying mechanisms:

An overgrowth of bacteria in the small intestine (SIBO)

An imbalance between “good” and “bad” microbes in the gut

A permeable gut barrier (leaky gut)

Chronic bacterial, parasitic, or fungal infections (such as H. pylori, Blastocystis hominis, Candida albicans)

Low stomach acid or digestive enzyme production

Sensitivity, allergy, or intolerance to certain foods

Impaired communication between the gut and the brain

The main cause of these underlying mechanisms can be put down to a few simple things –

  • Poor diet
  • Overuse of medications and antibiotics
  • Stress
  • Poor sleep

So how do we heal our gut?

Firstly we want to start with healthy digestion. We want to ensure that we have adequate digestive enzymes and stomach acids to break down our food. If you don’t produce enough digestive enzymes, you can’t break down or absorb protein, fat, or carbohydrates properly. It’s not hard to imagine that this could lead to digestive problems. Poor enzyme production is caused by low stomach acid, stress, micronutrient deficiency, advancing age, and a diet the is high in processed foods.

Next, we want to move onto how well we absorb our nutrients. This occurs in the lining of the small intestines. The gut is first and foremost a barrier designed to keep certain things (like pathogens and toxins) out and let other things (like beneficial bacteria and nutrients) in. When the intestinal barrier becomes permeable (leaky), substances that should not escape the gut—such as large, undigested protein molecules and bacterial toxins—pass into the bloodstream, where they trigger an immune reaction and provoke inflammation. Leaky gut is very common in most digestive disorders, so it’s a good idea to take steps to restore healthy gut barrier function.

Healing the gut barrier can be easily done with –

Nutrients (vitamin A, D, zinc, MSM, L-glutamine, N-acetyl-glucosamine)

Herbal medicine (slippery elm, marshmallow, liquorice, turmeric and chamomile)

Probiotics (certain strains are specific or certain conditions. Sorry, but Yakult, won’t cut it.

Prebiotics – this is the food for your beneficial bacteria. Good sources of probiotics include soluble fibre such as sweet potato, inulin, chicory root, raw asparagus, onion, garlic, leek, green bananas and dandelion greens. Getting adequate amounts of these foods will encourage your gut bacteria to thrive.

Dietary Changes – removing processed foods from the diet, eating lots of fermented foods, soluble fibre and identifying foods that might be triggering your symptoms. You may be prescribed a diet such as the FODMAP, Ancestral, Elimination or 30 Day Reset Plan.

Please don’t run to the health food shop and self-prescribe yourself a gut health protocol. Consult with a qualified health practitioner who can determine what nutrients and dietary advice that is right for you.

Many digestive disorders originate from a short list of underlying imbalances in the gut. Often adjusting the diet, addressing maldigestion, healing the gut lining, replenishing the gut microflora, and managing stress bring most patients significant relief from gut symptoms. If symptoms still continue then it can be worth running a few diagnostic tests to determine if there are parasites, imbalances in gut flora or inflammatory based conditions.

Maintaining good gut health is critical to our ongoing health. Don’t continue to ignore your symptoms, or attempt to self-diagnose. Get the professional help that you need so that you can heal your gut once and for all.

(1) http://www.health.harvard.edu/healthbeat/the-gut-brain-connection

(2) http://www.sciencedirect.com/science/article/pii/S0925443914001513

12 Tips for a Healthy Gut

Are you ready to take charge of your gut health? Get started with this free guide

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Jun 072019

Traditional naturopathic healing principles have always been based around ‘heal the gut first’. This is the first thing we learn in our education and it is something that we evaluate in every patient that we see. Here we will explore the best foods for gut health.

‘All disease beings in the gut’ – Hippocrates

This famous statement was said over 2000 years ago, yet it is only in the past few decades that science has caught up and the enormity of this statement is being fully understood.

We now know that gut health not only determines the quality and efficiency of our digestion and metabolism, but it is also critical to our overall health. Poor digestive health, and most importantly a poor gut microbiome (the ecosystem of bacteria that lives within our gut) contributes to a wide range of diseases such as mental health issues, obesity, diabetes, autoimmune conditions, autism spectrum disorder, chronic fatigue, skin disorders and poor immune health.

When it comes to optimal gut health, it is a necessity that we look at the diet first and foremost. What we eat reflects everything in regards to the health of our gut and our entire health.

When we eat well then all the influencing factors of good gut health fall into balance.

This includes – 

  • Good level of digestive enzymes to break down the food that we eat
  • A robust and healthy gut lining to promote nutrient absorption
  • Optimal gut-brain connection to stimulate the movement of digestion
  • A healthy liver to process our food and detoxify toxins
  • Minimal inflammation
  • A diverse colony of good bacteria

Sounds complex, but when we address all these areas our health thrives.

So what are the best foods for gut health?

Foods to heal the gut lining

The lining of the gut is a tight network of cells that selectively lets certain sized molecules into the circulatory system. When this becomes damaged and ‘leaky’ then we set ourselves up for a whole host of health complaints.

Support your gut lining with these foods – bone broth (rich in nutrients that heal the gut lining), grass-fed butter (contains butyrate which is a preferred fuel source for these cells), slippery elm and aloe vera.

Digestive Support

Your digestive enzymes start the whole process of digestion, if it goes wrong at the beginning then your body will struggle to continue the process of digestion.

Enhance your digestive enzymes with these simple foods – apple cider vinegar, kiwi, pineapple, lemon and papaya

Liver Support

The liver has a central role in digestion is the process the nutrients that are absorbed in the small intestine.

Try to include these foods in your diet – dandelion coffee, globe artichoke, garlic, onions, turmeric, leafy greens and beetroot.

Microbiome Support 

A healthy balance of good bacteria can be achieved by including fermented foods in your diet daily. These will always offer a more diverse range of bacteria that can survive the digestive process than any probiotic will.

These foods include anything fermented such as sauerkraut, kefir, kombucha, miso, kimchi. These foods will provide the right bacteria but we also need foods that feed these bacteria within the gut so that they can colonise and get to work. Prebiotics are the foods required for this and they include coconut oil, fermentable fibres (sweet potato, onion, garlic, dandelion greens, leek, chicory, cabbage, banana, oats, lentils)

Anti Inflammatory Foods

Inflammation is at the root of all damage to our cells and therefore it is a direct influencer of our level of health and quality of ageing. Consuming anti-inflammatory foods will not only support your digestive health, but the health of your whole body.

Anti-inflammatory foods include – turmeric (this is one exception as it is best taken in supplement form for a therapeutic benefit), coconut oil, aloe vera, wild caught oily fish, green leafy vegetables, beetroot, walnuts, berries, ginger, chia seeds, flaxseeds and pineapple.

Anti Microbial Foods 

Just as we want to encourage the colonisation of healthy bacteria we want to get rid of the bad bacteria that is destroying our digestive system. We will naturally be exposed to bad bacteria in the foods that we eat, and when our digestion is not the best then we will be at more risk of these strains of bacteria from taking over. Including regular amounts of naturally anti-microbial foods will help to kill off these bad bacteria. Don’t worry about them killing off the good bacteria, mother nature and our bodies are much smarter than us and will selectively kill off the bad bacteria only.

Try to include – coconut oil, garlic, onion, fermented foods (see above), honey, turmeric, horseradish and pineapple.

Just as important as what we do eat, is what we don’t eat. You most probably know the drill here –

1 – Avoid processed and packaged foods

2 – Limit sugar intake

3 – Eat a diet in fresh whole foods in their natural forms

4 – Avoid factory raised animal products

5 – Reduce stress

6 – Only take antibiotics if they are absolutely necessary.

So if you are ready to take charge of your gut health get your free copy of

12 Tips for a Healthy Gut.

12 Tips for a Healthy Gut

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May 022019

This recipe is a great one when we are trying to increase our plant-based meals. It is really important that when you are buying any soy-based product such as tofu, that you buy organic. Soy is a crop that is heavily genetically modified and uses a lot of pesticides. So organic is the only way to go when it comes to soy.

Honey Ginger Tofu Stir Fry

Prep Time15 mins

Cook Time25 mins

Total Time40 mins

Servings: 6


For the stir fry

  • 1 1/2 cup uncooked brown rice
  • 2 tablespoons sesame oil
  • 14 ounces extra firm tofu
  • 2 cups chopped asparagus
  • 2 cups shredded carrots
  • 3 green onions minced

for the garlic ginger stir fry sauce

  • 3 cloves garlic
  • 2 tablespoons fresh ginger
  • 2 tablespoons honey more to taste
  • 1/2 cup tamari sauce (wheat free soy sauce)
  • 1/4 cup water
  • 1/4 cup rice wine vinegar
  • 1/4 cup sesame oil


For the sauce


  • Cook the rice according to package directions. 

  • Cut the tofu into slices and press with a paper towel to remove excess moisture. Wait a few minutes and press again – there’s lotsa water in there!

  • Cut the tofu slices into small cubes.

  • Heat the oil in a large nonstick skillet over medium heat. When the oil is shiny, add the tofu and about 1/4 cup of the stir fry sauce.

  • Pan-fry the tofu until golden brown. Remove from the pan and drain on a paper towel lined plates.


  • Return the pan to the heat and add the asparagus with 1/4 cup stir fry sauce. When the asparagus is bright green and tender-crisp, add the carrots and toss together. Arrange the veggies and tofu over the cooked rice, and cover with more sauce to taste. Sprinkle with the green onions.


Recipe sourced from pinchofyum.com For more vegetarian recipe ideas check them out.

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May 022019
Beef Rissoles with Sweet Potato Salad Recipe

Who doesn’t love a rissole? They are an Australian staple at any BBQ. This delicious recipe has beef rissoles, served with a grilled sweet potato salad. Make a few extra rissoles and you can make a healthy homemade hamburger for lunch the next day. These rissoles freeze well, so why not make a big batch to have on hand when then next impromptu BBQ is called.

Beef rissoles with sweet potato salad

Cook Time30 mins

Servings: 4


  • 500 gm minced beef organic/grass fed
  • 1 red onion finely chopped
  • 1/4 cup rice crumbs
  • 1 egg
  • sea salt and pepper
  • handful fresh parsley
  • olive oil for cooking
  • 1 medium sweet potato peeled and diced
  • 1 cup cherry tomatoes halved
  • 1 cup mixed salad leaves
  • 1/4 cup feta crumbled


  • In a large bowl combine the mince, ¾ of the onion, rice crumbs, egg, salt, pepper and half of the parsley. Use your hands to mix everything together and form them into 4 patties.

  • Heat the olive oil in a frying pan and place the patties in the pan. Cook the patties for 3-5 minutes on each side until they are cooked through.

  • Meanwhile, bring a saucepan of water to the boil and cook the sweet potato for around 10 minutes, or until they are tender.

  • Strain the potato from the water and whilst they are still warm stir the feta gently through the potato so that it melts and forms a creamy dressing. Season the potatoes with sea salt, pepper and remaining parsley.

  • To make the relish add the remaining onion and diced tomato to the pan that the rissoles were cooked in and sauté the tomatoes for a few minutes until they are tender. Season them with a little pepper.

  • Serve the rissoles topped with the relish and a side of sweet potato and salad leaves.

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May 012019
Coconut Chicken Skewers with Asian salad recipe

This Coconut Chicken Skewers with Asian Salad recipe is a refreshing salad and it is quick and easy to make. It is a great way to include some nutritious Chinese vegetables into your diet. Variety is key to a nutritionally balanced diet, especially when it is so easy to fall into the trap of cycling through the same recipes each week.

Coconut Chicken Skewers with Asian Salad

Cook Time28 mins

Servings: 2


  • 350 gm chicken breast
  • 1/4 cup shredded coconut
  • 4-6 bamboo skewers
  • 1/4 wombok cabbage thinly sliced
  • 1 carrot cut into matchsticks
  • 1/2 red capsicum thinly sliced
  • 1/4 cup cashew nuts
  • 1 lime cut into wedges
  • 2 Tbs coconut oil
  • handful fresh coriander


  • Cut the chicken into strips and thread the chicken onto the skewers.

  • Put the coconut in a shallow bowl and press chicken onto the coconut to coat it.

  • Heat the coconut oil in a frying pan and when it is quite hot place the chicken into the pan

  • Cook the chicken for 3 minutes on each side, or until the chicken is cooked through. Try to only turn the chicken once to prevent the coconut from falling off.

  • In the last few minutes of cooking add the cashew nuts to gently roast them.

  • Toss together the cabbage, carrot and capsicum and give it a squeeze of lime juice. Top the salad with the roasted cashew nuts.

  • Serve the chicken skewers on a bed of salad and a lime wedge on the side and sprinkle with fresh coriander

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May 012019
Lemon chicken with fennel salad recipe

This Lemon Chicken and Fennel Salad recipe is a great mid-week dinner that is quick and easy to make. Fennel is such a zesty addition to the salad to make it really stand out from your typical salad. If fennel isn’t for you, then asparagus or corn would be a great substitute.

Lemon Chicken and Fennel Salad

Cook Time20 mins

Servings: 2


  • 350 gm chicken breast
  • 1 lemon juiced and zest
  • 1 fennel bulb small
  • 1/2 avocado diced
  • 1 cup baby spinach
  • olive oil
  • sea salt and pepper


  • Heat the olive oil in the frying pan. 

  • Slice the chicken in half, width wise. Give them a squeeze of lemon juice and season with sea salt and pepper.

  • Place the chicken in the frying pan and cook them on each side for around 5 minutes, or until they are cooked through.

  • Zest the lemon to get around 1 teaspoon of zest.

  • Toss together the salad leaves, fennel and avocado. Divide it onto the serving plates.

  • Top the salad with the cooked chicken and sprinkle with the lemon zest and basil leaves.

Make an extra serve and lunch will be done for tomorrow.

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May 012019

This is a zesty take on traditional lamb cutlets. Paired with a tropical salad of pineapple and avocado, the rosemary on the lamb makes a delicious combination. If you are avoiding fruits, just leave out the pineapple and increase the amount of avocado and cucumbers.

Rosemary Lamb Cutlets

Cook Time20 mins

Servings: 2


  • 4-6 Lamb Cutlets
  • 1 tsp Dried Rosemary
  • 1 Lebanese Cucumber chopped
  • 1/2 cup Pineapple chopped
  • 1/2 Avocado chopped
  • 1 cup Baby spinach
  • 2 Tbs Fresh Parsley


  • Preheat the grill or BBQ

  • Brush the cutlets with a small amount of olive oil and sprinkle them with the rosemary

  • Place the cutlets under the grill and cook them to your liking

  • Toss together all the remaining salad ingredients and drizzle with a little olive oil

  • Serve cutlets with a side of salad

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Mar 142019

Stress is an unavoidable fact of life, yet the effects of stress can vary dramatically between individuals. One person may experience a large amount of stress and not only cope, but thrive, while others are adversely impacted by just a small amount of stress. Learn how to stress less.

I see many women who feel that they should not complain that they are stressed, as they feel that they have nothing really to stress over, yet they can’t shake this feeling of being stressed. It doesn’t matter what the source or size that the stress is, how you are feeling and coping is what is important.

Over 25% of Australian adults report high levels of anxiety and/or depression. Further more, Australian has the second highest rate of prescriptions for mood conditions per capita in the world. FYI, Iceland comes in first!

When we understand the mechanism of stress, then we can work to improve your resilience to stress. When we are under stress, there are changes to the structure and function of certain brain regions. Depending on the circumstances, the brain can reshape these areas to promote resilience to stress, or it can reinforce negative pathways that worsen your resilience to stress.

There are two factors that determine if you are resilient or vulnerable to stress – neurotrophic factors and neurotoxic factors. A greater exposure to neurotrophic factors promotes a better resilience to stress, whilst exposure to neurotoxic factors can reduce your ability to manage stress.

The primary driver of neurotoxicity is excessive exposure to cortisol caused by chronic physiological stress. Cortisol has a negative impact on the hippocampus of the brain, which is the area responsible for memory and emotional context. It also affects the pre-frontal cortex which is responsible for emotions and executive function. What happens to these areas of the brain when they are exposed to excess cortisol is that the dendrites of the neutrons retract, lose connection and eventually die off and shrink. When this happens your ability to manage stress and other mental functions start to decline. 

Cortisol is not the only neurotoxic culprit, inflammation is all an influencer here. Inflammation in the body stems from a poor diet, exposure to environmental toxins, and negative lifestyle choices.

This is where neurotrophic factors are vital for stress management and mental function. Neurotrophic factors support the health, plasticity and function of the brain, allowing you to cope with the stress that you are exposed to in a better way.

A healthy diet is the corner stone for optimal brain health. Eating lots of fresh seasonal vegetables, healthy fats containing essential fatty acids, and adequate protein for amino acid content is vital. 

Top brain foods include –

  • Oily fish such as salmon
  • Nuts and seeds
  • Green leafy vegetables
  • Berries
  • Protein from well-animals (meat from factory raised animals contain inflammatory fatty acid profiles that will contribute to inflammation in the body)
  • Organic eggs

You can further support neurotrophic factors with specific nutrients that the brain thrives on. These include B-vitamins, magnesium and omega-3 fatty acids. 

Herbal medicine also has a profound affect on brain health. Many herbs can help to boost circulation to the brain, manage cortisol levels, support the adrenal gland that releases cortisol, improve memory and exert anti-oxidant actions to absorb free-radicals that can cause damage to the brain.

Herbs to support stress resilience

  • Zizyphus
  • Rehmannia
  • Withania
  • Saffron
  • Magnolia
  • Passionflower
  • Rhodiola
  • Siberian Ginseng
  • Lavender
  • Green Tea
  • Rosemary

So, if you feel that you are struggling to get on top of your stress levels, let’s have a chat about getting to the root cause and develop a treatment plan that will support optimal brain health.

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Mar 042019
why an i so tired

The demands of modern life can leave many of us feeling that we just don’t have enough energy keep up. We all know what it feels like to sleep poorly one night and struggle to function well the next day. Well what happens when you feel like this everyday, even after you have had a good nights sleep? It makes you ask, ‘why and I so tired?’

When you are feeling fatigued, it is likely that the powerhouse of your cells – the mitochondria, are not functioning optimally. Every cell in your body contains a mitochondria, which is where your energy production comes from. Without adequate nutrition, your cells are unable to produce the energy that your body needs. 

Nutrients that your mitochondria love – 

B vitamins





Omega-3 essential fatty acids



And vitamins C and D

I encourage all of my clients to rely on their diet for the bulk of their nutrition, rather than supplements. You can never out-supplement a poor diet.

Now I am sure that you have heard it all before, you need to eat a balance of grass-fed protein, healthy fats such as coconut, olive oil, avocado, nuts and seeds, an abundance of fresh vegetables, a couple of pieces of seasonal fruit, some healthy carbs and adequate water to match your thirst and activity level.

Just as important as what we need to include in our diet, is what we need to avoid in our diet.

This includes – highly processed foods with artificial colours, flavours and preservatives, hydrogenated or ‘trans’ fats, foods that are high in refine sugars, excessive alcohol and caffeine, and foods that you have identified to be hypersensitive too.

It is easy to blame our busy lives for the reason that we are fatigued, and often this is the case. However, this constant state of ‘busy’ can have wide-reaching effects on many body systems. When these systems become out of balanced, then fatigue can set in or be amplified. The tricky part is working out what came first, the fatigue or the body imbalance. Did your fatigue cause an imbalance, or is an imbalance causing your fatigue? Just thinking bout this is enough to make you feel fatigued!

What are some of the underlying causes of fatigue?


Poor sleep


Blood glucose disturbances

Immune dysfunction, including allergies

Mood disturbances

Oxidative stress


Toxic burden

What are some things you can do to quickly improve your energy?

Optimise your sleep – you can do this be reducing evening screen time, developing a regular bedtime, avoid stimulants such as caffeine in the afternoon.

Exercise – physical activity is important for maintaining cellular energy production. Being active can help to address some of the underlying factors that contribute to your fatigue.

Find your purpose and motivation – easier said than done, but feeling positive and being in an environment that you enjoy will definitely put some spring into your step.

Rest – know when your body needs to physically rest, and respect this by giving your body what it needs. Ask, am I mentally tired, or physically tired?

Get out into nature – fresh air and barefeet on the ground can refresh your physical body and your mind.

How can I help you feel more energetic?

  1. I can provide you with the core nutrients that you need to support cellular energy production
  2. We can identify and address any underlying causes of your fatigue
  3. I can provide dietary and lifestyle guidance to help restore and maximise your energy levels.
  4. Help you to implement strategies to use your energy efficiently and stay motivated.

Are you keen to learn some more? Why not book in for your free 15-minute call with me and we can chat some more.

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Mar 042019

Our brain is actually insensitive to pain. There are two basic categories of headaches – those that we suffer occasionally – a one off type headache, that we can generally pin down to a known cause – this might include an “ice cream headache” where the extreme cold of the ice cream causes your blood vessels to narrow & temporarily reducing blood flow to the brain; a hangover headache, an MSG headache, a head ache due to a head injury.

Then there are the headaches that people suffer more regularly. These recurring headaches are generally classified as cluster headaches, migraine headaches or tension type headaches. While some people may experience a headache once per month, others are plagued by them weekly or even daily.

Most common forms of headaches

  • Tension type headaches are the most widespread headache disorder
  • Diet related headaches: Caused by digestive disturbances, allergies, food intolerances, poor quality nutrition, alcohol etc
  • Hormones: Three times as many women suffer from headaches than men, this difference is most apparent during the reproductive years as female sex hormones are implicated as a significant trigger for women. This also includes headaches associated with peri-menopause and menopause.

5 ways Naturopathy can help your headaches (and the rest of your body )

1) Diet : Headaches can be triggered by insufficient food, allergies, intolerances, delayed meals, eating too little & dehydration. Fasting is recognized as a trigger & could be due to a lowered blood sugar level. By taking a full nutritional assessment, we can ascertain any possible food intolerances/imbalances that may be contributing.

2) Lifestyle factors: Naturopathy also encompasses a wholistic approach to all the factors that can influence your current state of health. By addressing lifestyle factors such as posture, stress, blood pressure, sleep we can provide a tailored approach to your long-term health, vitality and longevity.

3) Digestive system: An improper diet not only has negative effects on blood sugar, but also causes havoc on your gastrointestinal system. The intestinal lining is often damaged due to poor nutrition, leading to food sensitivities and decreased nutrient absorption. Once of the areas we specialise in is gut health and that can underpin your whole body’s state of wellness

4) Medication: Having a Science degree as well as extensive Naturopathy qualifications, we take a full medical case history to look at interactions of medications that can have an affect on headaches. Working with your GP/specialist may be a part of this as well.

1) Physical & emotional factors that can precipitate headaches. We determine areas contributing such as stiff & painful muscles, eye & dental problems, sinusitis, colds & flu as well as emotional triggers such as stress, anxiety, Cortisol levels & muscle tension

Our Naturopathic consults take a detailed health history which includes any possible headache triggers such as food intolerances, stress, sleep, hormonal imbalance or environmental factors. I then recommend a natural, individualised, multi-pronged approach to stimulate the body’s intrinsic healing process.

If your headaches are getting you down and stopping you from living your life to the fullest, or even if they are just downright annoying, call now for an appointment with our naturopaths to discover your triggers and solution to this sometimes very debilitating condition.

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Feb 252019

Who doesn’t love a curry. This is a mild and easy to make curry that the whole family will love. If you enjoy things a bit spicier, just increase the spice to suit your tastes.

Chicken Tikki Masala

Cook Time20 mins

Servings: 2


  • 450 gm chicken breast diced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp cayenne
  • 1 tsp garam masala
  • 1 tsp ground paprika
  • 1 C full fat coconut milk
  • 1 onion diced
  • 1 head cauliflower
  • 2 Tbs coconut oil
  • 4 tomatoes or 1 can diced tomato
  • 1 Tbs tomato paste
  • 1 Tbs honey
  • ¼ C fresh coriander chopped
  • 1 clove garlic minced
  • Sea salt and freshly ground pepper


  • Combine the ground cumin, ground coriander and cayenne in a bowl. Press the chicken into this seasoning to coat it.

  • Heat 1 Tbs of coconut oil in a fry pan and add the chicken, garlic and onion, cook until the chicken is browned. Add the coconut milk, garam masala and paprika. Stir well to combine the spices with the milk.

  • If a food processor, chop the tomatoes until they are finely diced. Add the tomatoes, tomato paste and honey to the frying pan and stir well to combine. Let it simmer for around 15 minutes. Taste the sauce and adjust with a little sea salt or honey

  • Clean the food processor and add the cauliflower florets and process for a minute until it becomes a rice like texture. In a separate fry pan add the remaining coconut oil and sauté the cauliflower for a few minutes to soften and warm it. Season the cauliflower with a little sea salt and pepper.

  • Serve the chicken on a bed of cauliflower rice and garnish with the fresh coriander.

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Feb 252019

Most of us struggle to include enough fish into our weekly menu rotation. The healthy benefits of eating fish is undisputed. They are a rich source of essential fatty acids that benefit every cell of our bodies. When buying fish, always look for local caught fish, or if you are buying frozen fish, ensure that is wild caught in a sustainable manner.

Yellow Fish Curry

Cook Time30 mins

Servings: 2


  • 300 gm Firm white fish cut into chunks
  • 2 Tbs coconut oil
  • 1 onion diced
  • 1 clove garlice minced
  • 1 tsp fresh ginger minced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp mustard seeds
  • 1 bay leaf
  • 1 tsp ground turmeric
  • 1/2 tsp chilli flakes optional
  • 2 potatoes peel and diced
  • 1 zucchini diced
  • 1 can coconut milk
  • 1 tsp tapioca flour
  • handful fresh coriander chopped


  • Heat the coconut oil in a deep fry pan.   

  • Add the onion, ginger, garlic, cumin, ground coriander, mustard seeds, bay leaf, turmeric and chilli.

  • Sauté for a few minutes until it becomes fragrant.

  • Add the diced potato and zucchini and cook for around 5 minutes.

  •  Add the coconut milk and stir well to disperse the spices through the milk.

  • Bring to a simmer and add the diced fish.

  • Continue to simmer the curry for around 10 minutes, or until the fish is cooked through.

  • Remove the bay leaf.

  • Sprinkle the tapicoa flour through the sauce and stir well until starts to thicken.

  • Taste the curry and season with a little sea salt and pepper to taste.

  • To serve sprinkle with fresh coriander leaves.

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Feb 242019
In a large saucepan heat the coconut oil.  Add the garlic, ginger, onion, cumin and ground coriander. Cook for a few minutes until it becomes fragrant. Rinse the lentils and wild rice. To the large saucepan add the stock, rice, lentil, cauliflower, zucchini and sweet potato. Bring the soup to the boil, then reduce the heat to a simmer, cover, and let it cook for around 30 minutes. After 30 minutes use a stick blender for a few quick pulses to thin out part of the soup. Puree it to a consistency that you like.  Remove the lid and let the soup simmer for another 10-15 minutes. Add the fresh coriander and stir through. To serve, top with a dollop of yoghurt and a sprinkle of fresh coriander.

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Feb 242019

Enjoy these Asian style rissoles with a mixture of greens for a fresh and vibrant dinner.

Teriyaki Chicken Rissoles

Cook Time20 mins

Servings: 2


  • 300 gm Chicken mince
  • 1 bunch baby bok choy
  • 1 bunch Chinese broccoli
  • 1 Tbs tamari sauce
  • 1 Tbs mirin (Japanese rice wine)
  • 1 cm fresh ginger minced
  • 2 shallots
  • 1 clove garlic minced
  • 1/2 lime juiced
  • 1 Tbs cashew nuts chopped
  • 1 Tbs sesame oil


  • Mix together the chicken, mirin, tamari, ginger, garlic, lime juice and cashews. Use your hands to form small patties.

  • Bring a large saucepan of water to the boil. Add a steamer insert and steam the bok choy and broccoli for a few minutes until they begin to wilt.

  • Drizzle steamed vegetables with a little sesame oil and lime juice.

  • Heat the sesame oil in a frying pan and cook patties for around 3 minutes on each side, or until they are cooked through.

  • Serve patties with the green vegetables.

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