What do you eat for breakfast?

What do you feed your kids for breakfast?

These are two simple but incredibly important questions i often ask my patients when they come to see me. If someone is communicating they have no energy and are feeling listless and wan, first off I want to know exactly what they are feeding themselves!

We’ve all heard it before. Our bodies are like engines and they need proper fuel. You cannot run your car on air, so why then do so many of us do so with our bodies? A quick cup of coffee in the morning and then we are out the door to face the day. Worse still, we have not even thought about our childrens breakfast! Instead, we tell them to get to the cupboard and munch down a bowl of sugary cereal that has no real and sustaining energy value for the day. Any nutritionist or dietician will inform you that this is definitely NOT the way to go when it comes to early morning energy and fuel for the body.

In fact, it is the fast brekkie version most of us live by. And it is time to put it to rest!

But what is the alternative?

According to the Australian Government’s Dietary Guidelines for Health site, a balanced diet is all important and there’s no better way to start the day than with an excellent breakfast.[1]

For breakfast you can incorporate the following:

Eat plenty of vegetables, legumes and fruits

• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain

• Include lean meat, fish, poultry and/or alternatives

• Include milks, yoghurts, cheeses and/or alternatives.

Reduced-fat varieties should be chosen, where possible

• Drink plenty of water

and take care to:

• Limit saturated fat and moderate total fat intake

• Choose foods low in salt

• Limit your alcohol intake if you choose to drink

• Consume only moderate amounts of sugars and foods containing added sugars[2]

Remember to take a bit of time to prepare a decent breakfast and remember your energy levels throughout the day will be markedly improved.

Put an end to the liquid breakfast of coffee and take time to fuel yourself properly. You will be amazed!

[2]http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n31.pdf?q=publications/synopses/_files/n31.pdf

Over the past 10 years we have embraced Traditional Chinese Medicine.  Many Australians now utilise Chinese herbs and also seek regular acupuncture treatments for health issues and ailments. It is probably safe to say that TCM is now a truly embraced form of alternative natural therapy in Australia.

Ayurveda is also being embraced but not at the same rate. But it is a wonderful modality and is born out of thousands of years of traditional development and refinement and it can help us with our health issues and illnesses.

History and explanation

This model of health treatment is one of the most ancient.[1] Ayurvedic Medicine is approximately 5000 years old and originated in India.

The Ayurvedic practices are fully lodged in the notion of treating the whole person and so this form of medicine incorporates diet, exercise, herbs, meditation, psychcology, visualisation, wellbeing and restoration based on the five elements which are “earth, air, ether, water and light. These are linked to the five senses and these in turn shape the nature of an individual’s constitution -their DOSHA or life force.”[2] It also utilises such novel practices as aromatherapy, sonar (sound) strategies, and also particular forms of colour therapy. It is a truly holistic medical approach.

The Cosmic Force and a natural self

One of the most interesting aspects of Ayurveda is the idea that the human realm and human body is a true manifestation of cosmic force. This energy is existent on all levels including the physical and the mental and emotional planes. The seen and unseen planes are viewed as intertwined and therefore the healing processes and strategies take these two realms into account in a very real and practical way. This is a little contrary to some kinds of western medicine that require a very rigorous and seen scientific mode of enquiry that is grounded in experiment and trials.

The aim of Ayurveda is to bring us into full harmony with the totality of the universe on all levels. If we are truly harmonised in this way from a medical and wellbeing perspective, then we live with more health, more peace of mind and of body, and less stress, worry and illness.

Aspects of Ayurvedic medicine are incorporated into the approach at A Natural Self clinic. If you would like more information or more guidance please contact our naturopathy staff who will be more than happy to help.

[2] http://www.indiaoz.com.au/health/ayurveda/ayurveda_ayurved.shtml#ayurved

Stress.

When you are a naturopath with a large base of returning patients, you often get to see certain seasonal emotional patterns in people. I notice certain waves of behavior and changes in mood at particular times of the year and at these times it’s my vocation and duty to reiterate the fundamentals of good health to people.

Right now, we are moving into the winter cold and towards the end of the financial year. For those patients who run small businesses this can be a stressful time. The onset of slightly colder weather coupled with the need to fix and finalise certain financial business matters for the year can leave them stressed and tired.

A change to winter can often mean a cessation of fresh juicing and a neglect of aerobic and cardiovascular activity. There is also a distinct need for warmer, fatty foods which is part and parcel of our animal makeup, and so people tend to increase in weight and become a little more sedentary.

It’s all fine if you are still living in a cave.

But in the modern western world the pressures remain and while the body and exercise might slow down, the real world responsibilities do not.

The result?

Early winter stress!

So what can you do?

My number one advice is to push yourself to keep up an active cardiovascular programme. Remember that anxiety, stress and depression are all warded off by exercise.

Continue with a high intake of fresh foods. Even though you are a little colder you still need to eat well. A salad does not have to be cold. Make a warm salad for dinner full of nutrients and vitamins and minerals. Some suggestions are

• Hot potato salad
• Hot bean salad
• Warm carrot salad with sesame seeds and vinaigrette dressing

There is also the staple winter soup and baked or roasted vegetables with lean red or white meats.

These are health options that feed the body, mind and spirit and interrupt the loss of healthy patterns that combat stress, as the seasons change.

Don’t forget there is a host of herbs and supplements available to help you manage your stress levels. These are available on the new A Natural Self online shop.

Stress can be managed easily and simply.

If you need more information come into the clinic and arrange for more detailed and specific advice about natural remedies and natural health products from out naturopathy team.

You see, this patient had been addicted to drugs and alcohol for many years and had a host of health problems due to poor diet, smoking, alcohol and drugs, lack of exercise and general neglect. She had secondary skin conditions, and allergies, and the need of specialist practitioner interventions and guidance as well as a total rethinking about how she needed to approach her diet and her natural health.

But she had a load of willingness and honesty about the damage done and because of that, we were able to work together to begin her on a path of detoxification and a new, more natural self!

The saddest part about her plight however, was not her own health. She had a philosophical view about the damage she had done to herself and what she now needed to do to right herself. I applauded her and encouraged her every step of the way.

The really painful part was her son. He was 8 years old.  She had been sober and clean for 6 years, and yet no matter how she transformed her life and changed her circumstances for the better, nothing could change the impact she had had on her dear little boy.

Why?

Because he had come into the world with Foetal Alcohol Syndrome.[1] And the damage was completely and utterly a consequence of his mother’s alcoholic consumption during the pregnancy. She was now sober and clean and yet the damage her son was living with was irreversible and also completely avoidable, had she taken heed of warnings about alcohol and pregnancy.

He had recently started school and the teachers had already spoken with her about his severe learning disability. He also had all the hallmarks of the syndrome with spaced and wide set eyes, a pixie shaped face and a rather thin upper lip.

I realise the pain and guilt this mother lives with on a daily basis and I also know that she continues to remain committed to her own health programme and has also incorporated a natural health strategy into her son’s life. While this does not in any way alter the permanency of his condition, at very least she knows she is doing everything to nurture and nourish her son so that he can cope as best he can with life on life’s terms when he is older. He may always be dependent on her and others to some extent, but at least he is living the fullest life possible with her help.

I applaud her for doing all she can to rectify the mistakes and errors of her past. And her son is a loved and good natured boy who knows that today, he is loved.

A middle aged woman was backpacking through the South Island. It was her much belated “gap year” tour. And yes…I DO mean belated!

She was 47, recently divorced and had just been left a small inheritance. She spoke with me candidly about her wish to fulfil some unfinished business and accomplish some much longed for dreams. One of these was to travel extensively around the globe and visit Australia and New Zealand and South America. And that is precisely what she was doing. You could see the sparkle in her eyes and the esteem she derived from finally realising and actualising something she had wanted to do for 27 years. Just being around that sparkle was wonderful.

The other dream she had was to fully address her health utilising natural therapies and natural products, as well as exploring a host of alternative modalities such as naturopathy, Traditional Chinese Medicine, Ayurvedic treatments and Homeopathy. She was reasonably healthy but had a massive problem over the years with her “cankles!”

“Cankles?” I queried.

“Yes, cankles,” she replied.

She then duly informed me cankles were the merging off calves and ankles – the bane of every woman’s existence – that occurs with extreme oedema and fluid retention! This happens when fluid builds up in the gaps between the cells.

As a naturopath I know a little about fluid retention and oedema and I was able to give her the following tips and advice.  Number one on the tips and treatment list is the most important, and will do you and your body wonders, so take heed!

• Exercise. Yes, it’s my old catchcry, but it is so important when it comes to keeping the body moving and working well. I’ve seen severe cases of fluid retention dissipate to almost nothing just because the patient has really committed to exercise a few times a week.
• No processed foods! Stay away from anything white – white flour, white sugar (in fact stay away from all sugar). Refined foods are terrible for cankles.
• Increase the fibre in your diet. Lots of steamed vegetables, brown rice and fresh juices.
• Get adequate protein from fish and chicken sources. Steer clear of too much animal protein and red meat.
• Reduce or cut out alcohol. This is one of the worst things for fluid build ups.
• Take an amino acid and vitamin B.
• Bioflavonoids. These can be sourced from substance such as rosehip.

Good luck. A few simple changes like those listed above and you may be able to rid yourself of, or reduce the severity of your dreaded “cankles.”

If the problem persists, seek out a qualified specialist for further information and testing.

The only thing that could possibly top it off to absolute perfection is a great, big fresh and succulent mango.

BUT YOU CAN’T EAT THEM!

This scenario is the reality for many who suffer fructose malabsorption. It is a difficult and pervading problem and it means that the normal joys of fruit and all their goodness is not really possible. Some estimates claim that as many as 30% of the population of the western world and Africa suffer from some form of fructose malabsorption.

Fructose malabsorption is common and is caused by problems in the small intestine. Fructose cannot be properly broken down and the whole system then becomes clogged with too much of this complex sugar.[1]

As a naturopath and practitioner I frequently deal with people who have some level of fructose malabsorption. It can be managed and there are various approaches and treatments that may help. Not everyone will experience full and extreme fructose intolerance that leads to such discomfort that they no longer want to eat fruit, but many will experience symptoms of digestive irritability and gas build up if the problem is not treated and monitored.

Here are some tips to help you with your fructose malabsorption problems:

• Stay away from fruits with a high fructose concentration (apples, pears, fruit juice, sultanas, dried fruits, watermelon.)
• Avoid honey. Honey is high in fructose and while it contains antioxidants and a lot of goodies, it will exacerbate flatulence and digestive irritability and bloating if you have fructose absorption issues.
• Eat fruits with a higher glucose than fructose ratio. These include stone fruits and various berries (such as blueberries and blackberries.)

The main mode of management is dietary change and alteration. Therefore it may be important for you to seek the advice and guidance of qualified specialists such as a naturopath or dietician or nutritionist. You may then receive informed advice that guides you to manage the symptoms of this common and frustrating condition.

For more information contact A Natural Self or come into the new premises in Hamilton Hill. We look forward to hearing from you.

Many of you know the lyrics to that infamous Hot Chocolate classic and many of you may also find it a lot easier to use the word “sex” or “sexy” when it is part of a song or a poem, than when it is used in reference to your own sexual world and life.

The fact of the matter is most people still feel a little ashamed or embarrassed when it comes to sexuality and sex. As sex therapist and psychologist Bettina Arndt says, sex matters to men a lot and it matters to women too.[2] And yet many struggle to negotiate a proper and/or suitable place for it in their lives on a daily or a weekly basis. It is the most normal pursuit in the world and yet it is often treated as a taboo or underground issue that must be talked about in hushed tones and with a red or blushing face!

Natural Remedies and Your Sexual Health

There is a host of natural remedies and natural products available to men and women who may want to increase their sexual potency and drive. These can make quirky gift ideas and can even be included in Valentine’s Day gift boxes or presents for a little bit of fun!

A Natural Self offers a number of reputable products that can help to increase your drive and your sexual stamina.

The Sex Max Kit

This is a wonderful product especially designed for men. Made from completely natural health products, the kit contains 2 exceptional formulas that help to:

• Stabilize hormone levels
• Maintain testosterone levels at optimum
• Circulatory stimulation which may help blood flow to the genital region
• Increase endurance
• Increase stamina

Many males feel particularly concerned about a waning libido as they get a little older. It may also be a good idea to reduce alcohol intake and smoking, as both these may reduce sexual performance and stamina. Smoking reduces circulatory flow and this in turn can reduce blood flow to the genital region. This may impede erection and contribute to impotence and difficulties with performance.

Males may also want to develop a good exercise regime and eat a balanced diet rich in protein, carbohydrates, vitamins and minerals. This can sound like obvious advice, but the fact is it is a struggle for many of us to maintain and adhere to a good balanced diet that helps to keep our general health and sexual health at its best.

If you have further concerns about your sexual health and performance, speak with your naturopath or practitioner for more detailed advice, guidance and inf

[2] http://www.bettinaarndt.com.au/

One little twinge or one wrong twist or turn can really leave you feeling lousy, and there is nothing worse than living with incessant and relentless back pain. It wears you down and robs you of vitality and energy. It makes you feel old, and it can debilitate you so severely that you become frightened of doing the very things that can help it to strengthen and be properly supported.

Naturopathy and natural remedies can help with back pain. You may like to try homeopathic options such as a simple rescue remedy for de-stressing you and helping you to cope better with the pain. If course, you need rest and lots of it, and if you can take time out from work and from your more strenuous pursuits you can effectively help your body to heal.

If people come in suffering from severe back pain in will refer them on to a more specialised practitioner. This may include x-rays and it may also include other treatment modalities. I firmly believe in the benefits of Traditional Chinese Medicine and acupuncture for back problems and have seen incredible results when sufferers commit to a solid and consistent therapeutic treatment process involving regular acupuncture sessions.

Kinesiology may also be particularly helpful. The more specialised testing of muscular reactions and responses as well as gentle and tender manipulation can help in some cases.

Natural Remedy Soothers

Herbal poultices and remedies that reduce inflammation and soreness may also benefit the back pain sufferer.

Some of the most effective herbal treatments and supplements general conditioning and for seized up areas where there is stiffness and even nerve pain includes the following:

• Rhus toxicodendron – for stiffness and tightness
• Horsetail – increases the absorption of calcium and therefore strengthens bones and soft tissue
• DLPA – alleviates pain (but must not be taken if you are pregnant or breastfeeding.)
• Flaxseed oil – for muscle repair, rejuvenation and flexibility

Most importantly, develop a healthy approach to prevention and maintenance. Eat well, and make sure your diet includes fresh fruit, fresh vegetables, protein and carbohydrates. If you feed your body well it is fuelled well and that means less injury, less stress and strain, better all round conditioning and less injury and mishap.

If you require more information, seek out a specialist or alternative practitioner and get clear advice that can help you with the specifics of your problem.

So many of us simply assume that plants are for pure visual pleasure. We create gardens that look nice and suit our temperaments and our ideas of beauty. For some it may be a cottage garden with rambling roses and perennials and bulbs. For others it may be a native garden of bird attracting grevilleas and indigenous grasses. Tall melaleucas with gorgeous bark and weeping leaves may line the fences. While these options definitely enrich our lives, there is a lot more we can do in our gardens in terms of growing and producing plants that can help our health.

Aloe Vera – A great place to start[1]

Teaching your children about the benefits of herbs and plants is a wonderful experience. It’s always good to start small and simply.

One of the best ways to do so is to get a small aloe vera cutting or plant and explain to your child. Take the time to show your child the plant growing in the nursery or in the garden. Talk about the benefits of plants and how ancient cultures used plants and plant derived medicines to treat all their sickness.

Next time your child has had too much sun, let them know there is a soothing solution growing right here at home. Take a piece of the aloe vera from the plant and break it open. Then explain to your child this gel like liquid is soothing for sunburn and can be rubbed on the skin to cool it down and help it feel better.

Children love the practicality and simplicity of this message. It is a joy to watch their faces as they wander out in the garden on their own, or out to the balcony where their potted aloe vera plant is growing.  Next time they are sun-kissed or experiencing some annoying little skin conditions, you can suggest they get some aloe vera to rub on the affected area.

And voila! They have their very own early experience of the practical and healing properties of plants. This is the simple start to educating them about the wonders of natural remedies and natural health.

They don’t need an encyclopaedia and they don’t need a course in Ayurvedic herbs, homeopathy or Bach flower remedies. They just need you to give them a little bit of time and show them the wonders that are growing from their very own garden section.

For them, these simple shared acts can be the start of an alternative way of healthy life.

What are your views on death and dying?

How do you see yourself undergoing the process? Do you even think about it or is it too scary and painful to contemplate? Have you experienced someone close to you dying? What choices did you make and what would you keep the same? Or change?

These are big questions and they require thoughtful answers. My personal view is the natural process of alternative health care can be implemented really beautifully and successfully throughout the palliative process.

Of course the palliative care process may be one where people really want to utilise the services of the allopathic health and medicine system. Ultimately, I believe in people’s personal choice and their need to make decisions that suit them concerning death and dying is imperative.

My own views are a blend of natural therapies and eastern and western ideas and are born out of my extensive knowledge of naturopathy, Traditional Chinese medicine, Homeopathy, Kinesiology and ancient Ayurvedic health care practices.

Palliative care specialist Elizabeth Kubler-Ross once said that “Dying is nothing to fear.  It can be the most wonderful experience of your life.  It all depends on how you have lived.”[1]

Kubler- Ross also made much mention of our value system and its utter futility when preparing for death. She clearly stated that in the end, nobody remembers what you owned or how big your assets pool was and is. People don’t really care about how wealthy you are and how many Rolls Royces or BMW’s you own. Rather they care about how you loved and how you lived fully and kindly  and completely.

Death can in fact be a spiritual process that offers unique insights into regret, strengths, love, humility, guilt, compassion and growth. It can also be a time of intense fear and rage, where who we are and what we are is challenged on all levels. A natural and accepting approach to the inevitability of death and dying can offer us unique opportunities for spiritual and emotional growth right up to the end.

Good luck on the life journey.