If you are looking to relieve stress and are hesitant to resort to medications or other potentially hazardous solutions, consider naturopathy. It is an all natural way to eliminate stress without resorting to potentially unhealthy shortcuts.

Here are some great ways to reduce your stress levels naturally

Say No To Caffeine

When your kids, spouse, job or school are stressing you out, abide by the tenants of naturopathy. This means going all natural and not using drugs. One such drug that most people lean on is caffeine. While many people don't like to think of caffeine as a drug, classifying it as anything else would be a lie. Caffeine is in coffee, some teas, some soft drinks, chocolate and some medicines. While it is difficult for some to make the transition away from coffee, doing so significantly help you in the long run. Using coffee as a pick me up when you are fatigued and under pressured is like using a crutch. Coffee gives a temporary jolt but it also causes an eventual crash as it tires out your body's adrenals. You'll find that you need another cup of coffee when the rush wears off. This will cause you to lose sleep, feel nervous, suffer from mood swings and become addicted to caffeine.

Stay Active

Some people are so pressed for time that they forget to exercise or just plain can't. Don't use your busy schedule as an excuse for a sedentary lifestyle. If you exercise, you'll feel much less stressed. Those who engage in regular physical activity feel physically and mentally refreshed. Exercising really helps your tight muscles relax and gives you an energy boost to carry you through the rest of the day.  Without an active lifestyle, a life where you feel healthy is impossible in the long run.

Give Yourself A Break

Those who believe in naturopathy schedule in down time for rest and relaxation. They don't sacrifice sleep for productivity. A lack of sleep can actually increase stress levels and cause a myriad of other health problems that will only make you feel all the more uneasy. It is imperative that you give yourself a break and rest up. After all, what's the point in being awake for three quarters of a day if you are tired? Tired people are unproductive and liable to make crucial mistakes at work, school and while driving.

Make sleep a high priority. Get into the habit of waking up and going to bed at the same time each morning and night. Make sure that you avoid screens and other electronics in the hour before you go to sleep as these devices stimulate the brain so much that it can't settle down and reach REM sleep. Consider taking a nap during the day so that you can stay productive into the late afternoon and evening. Be careful to not nap for more than 10 to 15 minutes each day as it'll be difficult to wake up and feel refreshed after an elongated slumber.

Avoid Alcohol

Drinking alcohol is so socially accepted that it is very hard to resist knocking back a brew or two after work each day. While alcohol reduces stress, it causes dehydration, insomnia, hangovers and is quite addictive. Instead of opting for the bottle, use herbal supplements to reduce stress naturally. They don't have the negative side effects of alcohol or caffeine but they'll still help you settle down and feel at ease.

If you would like more ways to stay healthy, feel better and have more energy get in touch and we can tailor a solution to your specific health needs.

If you are looking to get the appropriate amount of vitamin D, making specific dishes and snacks will help you sustain the optimal levels during the wintertime. It's often difficult to get sunshine when the skies are overcast and it is cold outside. Below, we outline some recipes that will bolster your body's vitamin D.

Sardines On Crackers

Sardines with crackers is a fantastic snack that you can take on the go. Gather 4 whole grain crackers, 4 lemon wedges and 8 canned sardines. Put the sardines right onto the crackers and squeeze some lemon juice onto each.

Banana Pancakes with Berries

This recipe is super simple and only uses two ingredients: 1 mashed, super ripe banana and 2 eggs (plus a little coconut oil for the pan!). If you want to up the fibre and add some texture to the pancakes that really holds it together nicely, add 2 tablespoons of ground flaxseeds to the mix.

Simply mash your banana with a fork and whisk eggs in another bowl. Mix eggs & banana together. Add flaxseeds if desired.  On low-medium heat, melt the coconut oil in a non-stick pan. Pour the mixture in 3 tablespoons at a time and let the cake set until bubbles appear. Turn over your pancake to cook the other side.  Enjoy with berries & a bit of agave, maple or rice malt syrup.

Greek Omelet

The Greek omelet is easy to make and very tasty. Gather 4 large eggs, a quarter cup cooked spinach, 2 sliced scallions, a half cup crumbled feta cheese, 2 tablespoons of dill and 2 teaspoons olive oil. Blend the eggs and add the other ingredients but for the oil. Preheat the broiler with the rack 4 inches from the heat. Warm the oil in a skillet on medium heat. Add the egg mixture, lower the heat to medium/low and cook until it is gold. Lift the outsides so that the uncooked egg can move underneath. Put the pan under the broiler and let it cook until the top has set.

Tarragon Vinaigrette Spring Salad

To make this lovely salad, you'll need half a bunch of asparagus, a quarter teaspoon dried tarragon, a teaspoon mustard, 2 tablespoons red wine vinegar, 2 tablespoons olive oil, 2 hard-boiled eggs, a 4 ounce can of sardines, a dozen cherry tomatoes and 5 cups worth of mixed salad greens. Whisk the tarragon, mustard, vinegar and oil in a bowl. Boil an inch of water in a skillet, add the asparagus and cook until crispy. Peel and slice the eggs. Put the salad greens on plates and top the with the sardines, tomatoes, eggs and asparagus. Drizzle the salad dressing on top.

Yogurt Berry Cups

When you make these berry cups, be sure to utilize yogurt that is fortified with vitamin D. You'll need a cup of the yogurt, 4 teaspoons honey, chopped walnuts, one cup blueberries and 2 cups sliced strawberries. Whisk the honey into the yogurt. Use a tablespoon of the yogurt mixture for each parfait glass. Apply half a cup of strawberries for layers along with quarter cup layers of blueberries. Add the chopped walnuts to the top to complete.

Don't forget, if you are indoors most of the time or have a feeling that you might be low on vitamin D then ask your doctor for a blood test and if you are looking for ways to boost your health get in touch so that we can build a plan to suit your needs.

In your quest for a more holistic way of taking care of your health, you hear about somebody who practices naturopathy, and wonder, what is it, and what are the benefits? Naturopathy is a form of alternative medicine that focuses on the following-

• Herbal Medicine
• Nutrition
• Massage
• Plant and flower essences

This sounds great, but what can you expect from your first visit to a naturopath? Each naturopath practices their craft according to the methods that they were taught. When you come in for the first time, during the consultation the naturopath will ask you questions about your original complaint, such as chronic headaches or a persistent cold. They will inquire as to when the onset of symptoms began, how long have they been bothering you,  and what you suspect may be the cause of your symptoms.

Other things to expect from your initial consultation-

• Examination of your irises
• They will look at your tongue
• Ask for a sample of your diet history
• Thorough examination of your prior medical history

During your initial consultation they will also ask you questions about how much energy you have, how much sleep you get on a nightly basis, and they will want to know about how you are feeling emotionally. The major plus of using a naturopath is that they take everything into consideration, not just your physical symptoms, but what is going on inside of you.

They will want to know everything about you, from your bowel health, to what your normal diet consists of. Be honest, as your answers will help guide your practitioner's recommendations.

At the conclusion of your first visit, you will be given precise directions in regard to your diet and lifestyle, herbal medicines and supplements, as well as other medicines.

Your naturopath will want to know how you are doing between visits, and will keep in contact with your via phone or email, especially if you are not feeling great. After you have achieved more balanced health, you will be encouraged to come in for an annual check up.

Give your naturopath a call before your first visit to ask any questions that have not been answered here. You might also want to ask if the visit is covered by your health insurance.

Take your health to the next level, and schedule yourself for a complimentary diet and lifestyle analysis today, that will be customized just for you. Naturopathy could be your key to optimal health.

Calcium and Vitamin D are the building blocks of healthy bones. Vitamin deficiencies are one major cause of bone deformities such as rickets.  Our bones need good nutrition to grow strong and healthy and provide a good skeletal structure for our body. Besides conditions like rickets, not eating a healthy diet and expose us to all kinds of problems that are otherwise preventable. There are many other health problems associated with not getting adequate nutrition. Some of these include tiredness and fatigue, muscle weakness, irregular heartbeat, cardiovascular disease, hypertension, and diabetes.

Sources of Calcium:

• Milk (1%, 2%, whole, skim)
• Cheese
• Cottage Cheese
• Yogurt
• Sardines’
• Salmon
• Turnip Greens
• Collard Greens
• Broccoli
• Kale
• Beans: navy, pinto, black beans

Sources of Vitamin D:

• Milk, rice milk, soy milk
• Orange juice
• Eggs (yolks)
• Fish ( salmon, tuna, mackerel, trout)
• Whole grain cereals (oatmeal, raisin bran, wheat flakes)
• Ham, turkey, pork loin
• Eggs ( duck, chicken, goose)
• Sunshine

For Those Who Avoid Dairy:

• Soy milk, rice milk
• Orange Juice
• Tofu
• Almonds
• Seaweed (dried)
• Tahini
• Almond butter

How Much is Needed Daily?

The body needs a certain amount of calcium daily. In adults, this amount needs to be replenished frequently due to habits such as coffee-drinking and cigarette smoking which leach vitamins from the body. Here is a breakdown of how much calcium and Vitamin D you should be getting every day:

Adults: 1,000-1,200 mg

(Women 1,000 – Men 1,200 mg)

Aging Adults 1,200 mg

Children 1-8 yrs. 700-1,000 mg

Pre-teens and Teens 9 to 18 yrs. 1,300 mg

Another important source of Vitamin D that was not previously discussed is exposure to sunshine. One way to get a good supply of Vitamin D is to spend plenty of time outdoors soaking up the sunshine. People who spend a lot of time indoors due to health issues or shut-ins may be deficient in this area and be at risk for brittle bones.

Is Calcium Really That Important?

Calcium and Vitamins are used by our bodies every day and that why it is so important to keep a steady supply of these nutrients in our diets. In fact, they work together and need each other to be effective. Our bones keep growing and changing as our bodies grow and can be affected by the type of food we eat. These nutrients keep bones and teeth (another type of bone) strong and healthy. Diets lacking good nutrition can cause holes and thinning in the bones which can leave them weak and brittle. If you want healthy bones as you get older, make sure to feed your body well every single day because osteoporosis is a very real condition and is the number one cause of broken hips in the elderly.

If you eat healthily but are still not sure you’re getting enough calcium and Vitamin D, contact us for a free diet and health assessment. Our office is located 20 minutes west of Melbourne in Sunshine so it is very convenient and accessible. Protecting your health is vitally important and should be a top priority.

Everyone should be aware of the importance of vitamin D. This vitamin is critical to human health for a number of reasons. It is key for muscle and bone strength and is essential for many other functions. While the sun provides us with plenty of vitamin D, it can also cause skin damage and increase your risk of skin cancers. Getting enough vitamin D every day requires exposure to at least your arms, hands and face during the middle of the day. Daily sun exposure can be a little tricky as most of us work indoors during optimal vitamin D times and in the harsh Australian climate over-exposure on the other hand is easy to do if you're not careful!. Let's take a look at some of the problems that a lack of vitamin D can cause.

Those who don't receive enough vitamin D will suffer a number of health issues. This vitamin is the key to controlling the calcium levels in blood. Vitamin D also assists with muscle and bone development and it helps to prevent osteoporosis. While those who lack vitamin D might not notice any of these symptoms right away, over time they might suffer some serious health consequences. Vitamin D deficiency can create a condition called osteopenia in older adults. This is a medical term for extremely fragile and weak bones. A vitamin D deficiency can cause rickets in children, which is a form of weak and soft bones. It can also create significant muscle and bone pain as well.

Low levels of vitamin D are linked to diabetes type 1 and type 2, heart disease, multiple sclerosis, a myriad of cancers (specifically colon cancer), mental health conditions (particularly schizophrenia) and a number of autoimmune diseases. Vitamin D deficiency can also lead to osteomalacia, numerous extra-skeletal conditions and a wide variety of fragility fractures. While it has not been determined if the proper level of vitamin D can prevent these conditions, medical experts are sure that a deficiency of the vitamin can potentially contribute to them.

It is critical to receive sun exposure on areas of the skin that aren't covered by clothing in order to maintain the ideal vitamin D levels. Although Australia gets plenty of sun, a surprising number of locals do not get enough natural vitamin D from the sun. It is advisable for adults in Melbourne to receive 5 to 15 minutes of sunlight at least 4-6 times per week. It is ideal to obtain 15 minutes of sunlight directly on the uncovered skin of the face, arms and the legs between the hours of 10 AM and 2 PM. While this is the best time for UV exposure for vitamin D3 conversion, it is also the peak time for skin damage from over-exposure. If you do expose your skin to the mid-day's potentially harmful ultraviolet rays, you should use a protective sunscreen on the areas of your skin that are exposed to the sun, however the dilemma is that this will also reduce the conversion of sunlight to vitamin D3.

Oftentimes, adults are too busy with work and parenting responsibilities to get out into the sunlight 4 to 6 times per week for 15 minute sessions. Instead of skipping out on vitamin D altogether, these individuals are advised to take supplements to prevent the dangers of deficiency. Tests are available to determine if vitamin D levels are below recommended, however these tests are no longer covered by Medicare, perhaps in part because it has become more accepted that most people with a modern lifestyle will be deficient. Do not hesitate to give us a call if you would like to learn more about ensuring your vitamin D levels are supporting your optimal health.

In a society overpowered by pharmaceutical medications, we have almost given up on the power of herbs and natural healing. Growing up in a household that mostly relied on the use of herbs for curing various ailments, I have always been inspired by herbal remedies. Recently, my aunt took up to eating certain herbs that she believed helped her get through a disruptive menstrual cycle phase. Thinking it was another one of her experiments, I decided to get in touch with Jodie and ask her opinion on the matter. With her profound knowledge and farm life, Jodie was able to give me great insights into using herbs for improved female reproductive health and with that information, here, I give you a list of 5 most commonly found herbs and their important role in improving your reproductive health.

Chaste Tree Berries

One of the reasons many women have painful and irregular menstrual cycles is either because of a hormonal imbalance or because of a lack in progesterone production, both which leads to problems such as infertility, heavy bleeding, PMS and other similar problems. The berries work by stimulating the pituitary gland and normalizes the luteinizing hormone (LH) – a process that may take several months to show desired results. Note though that chaste tree berries are bitter in taste and because they have a direct impact on hormones and estrogen levels, should not be taken by pregnant women or during lactation. 

Dong Quai

One of the primary herbs for treating PMS and menopause is Dong Quai, also known as the Chinese Angelica. For centuries, the herb has been an important part of Chinese remedies for various ailments such as high blood pressure, ulcers and rheumatism, however, it is most effective for women suffering from menstrual cramps or weakness or from infertility and menopause. The Dong Quai balances the oestrogen and progesterone hormones thus easing the menstrual cycle and help bring regularity to a disturbed menstrual cycle. Women suffering from menopause can greatly benefit from this as it regulates the hormonal imbalance usually encountered. Again, like other herbs that are used to regulate hormonal balances should not be taken by pregnant women or those who have any form of allergic reactions.

Shatavari

The world of herbs and herbal treatment is incomplete without the mention of Indian herbs. While the Chinese made use of some excellent herbal remedies, the Indian yogis too were not far behind. If you have a Dong Quai or “female ginseng”, for treating PMS, you have Shatavari (Asparagus racemosus), for being a reproductive tonic. Jodie also told me that the Shatavari name is translated as, “she who has a thousand husbands”. That calls for a huge WOW. Not that I want a thousand husbands but this translation does give you a hint at what this herb can do for your libido…I'm so not going to hate that! Jokes aside, Shatavari helps with stress, regulates menstrual cycles, reduces fluid retention and does a whole lot more.

It's best if you could get these herbs in their whole plant form as these are the safest in terms of ingestion. And get a naturopath or herbalist to help you with the dosage, as like all things overdoing it on herbs is not always the best idea.

Before you take herbal supplements, always check up with your naturopath or physician to see if you have any allergy, medication or medical condition that could interact.

And so here is my second installment on fish oil. Notice how I kept the heading as, “Omega-3” fish oil? This is just a reminder that not all fish oil is good for you and the only ones I am swearing by are those that contain over 50% Omega-3. In case you haven't read my first detailed article on fish oil, then do so before you proceed with this one. So, the last time, we talked about Omega-3 and it's importance and a lot about fish oils in general. Today, I'll let you know five major benefits of taking Omega-3 fish oil, which have been proven by various studies and research.

1. Improvements in Memory and Mental Well-Being

In high concentrations, Omega-3 boosts memory, enhances mood and improves mental clarity. It has been suggested that Omega-3 helps people with Alzheimer Disease and dementia. In children, Omega-3 can help with attention deficit disorders and also improve their mental well-being. Note though, that this is a gradual process and not an over-night solution to memory loss. So, try to incorporate as much Omega-3 rich fish such as wild salmon, mackerel, sardines or even oysters into your diet as possible.

2. Improvements in Cardiovascular Conditions

The University of Maryland in the USA, has carried out extensive research on fish oil and its effects on our cardiovascular system. The university states that the EPA and DHA (acid substances) in fish oil is known  “to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.” Notice how people living in the Asian regions (China, Vietnam, Japan) very seldom complain of cardiovascular disease or high blood pressure? They have a rich sea-food diet that keeps their blood pressure down and improves cardiovascular performance. That's probably the secret to their long lives! My grandparents are living proof of this 🙂

P.S. This certainly doesn't mean you should over-consume fish or omega-3 capsules. Everything done in balance is beneficial, because over doing it is not the key to good health. Having fish 2-3 times a week is just perfect for a healthy balance.

3. Reduces the Risk of Sudden Heart Failure

Evidence shows that people deficient in Omega-3 may have increased if not double the chances of suffering from heart disease. Omega-3 drastically reduces heart disease death rates and should be taken by people who need secondary prevention from a previous cardiovascular attack. In laymans terms, if you want a healthy heart, you need to give it Omega-3. Not only does this improve heart conditions but it also improves blood flow and reduces triglyceride levels by nearly 40%.

4. Helps Reduce the Pain of Rheumatoid Arthritis

Fish oil may also help patients with rheumatoid arthritis to manage their symptoms. According to the Mayo Clinic, “Fish oil has been found to have effects on the immune system and on fats in the blood in people with rheumatoid arthritis.” Not only this, but stiff joints can also be improved by a regular dose of Omega-3 fish oil. If combined with other healthy diet options, fish oil may also help you in combating muscular degeneration and perhaps keep you stronger and fitter, even into your old-age.

5. Helps People with Osteoporosis and Improves Bone Density

My mom has always been an avid fish eater and boy, she has strong growing nails that never seem to break and although she is petite, she has more bone density than me. I guess, I suffer a bit by not being a fish lover, but nevertheless, I will always suggest people eat fish as if anything, it helps you greatly with building strong bones. Combine it with other foods in the diet chart, you're in for a good meal that gives you long term benefits. People with osteoporosis can greatly benefit from fish oil as it improves bone density and slows down bone loss rate.

Oh and with all these serious benefits for health conditions, Omega-3 also gives you beautiful hair, smooth skin and possible weight loss (the weight loss part is not yet proven, but people have linked low cholesterol levels to weight loss, so it could help you there as well). All in all, taking Omega-3 fish oil is a win-win situation and there have been no reports of any side-effects, unless you are specifically allergic to sea-food. However, if you take medications, before you take up any new supplement, do remember to consult with your medical specialist first.

Keep fish on the menu for dinner tonight!

Fish oil is a hot topic in the world of nutrition. A lot of people are now understanding the importance of consuming fish oil and how it can help them overcome certain diseases and live a healthy life. I first came across fish oil a few years ago when I had not so great skin and pretty rough hair and so I was recommended by my therapist to start using fish oil and observe its positive effects. Needless to say, a year down the line, my skin actually showed off a glow and I could feel the softness! My hair was definitely growing stronger and had a soft shine to it. So, if you're like me wanting to try out fish oil, there's no reason why you shouldn't. Here's to giving you some very basic information on what exactly is fish oil and how is it beneficial for you.

What is Fish Oil?

Long explanations cut short, here's a quick definition from wiki,

“Fish oil is oil derived from the tissues of oily fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), precursors of certain eicosanoids that are known to reduce inflammation in the body, and have other health benefits.”

Along with vitamins, minerals, iron, calcium and other important substances, the body largely needs Omega-3 fats as it forms an important part of our cell membranes. Being an essential fatty acid or, “good acid”, Omega-3 is necessary for the body to remain strong and healthy. According to studies, research suggests that  a 1-2 ratio of Omega 3 to Omega 6 should be maintained in the body as it not only helps in keeping it healthy, but also assists in overcoming diseases such as rheumatoid arthritis, high blood pressure and cardiovascular problems. With numerous benefits to it's name, omega-3 is a compulsory supplement that your body should not be devoid of.

Fish Oil Capsules – Knowing the Basics

Now, fish oil has been gaining a poor reputation as people are quite intimidated with the pungent smell of it and millions actually dislike sea-food (oh yes, I'm not the lone weirdo here). So in cases like this, where you cannot bear consuming a spoon of real fish oil – the supplement capsule is your best option. In fact, people worldwide prefer taking capsules to actual fish oil because it's easy and convenient enough to find. And also because you get to obtain omega-3 benefits without having to bear the dreadful smell of real fish oil.

Like every other supplement capsules, the problem is getting the right brand of capsule. Because there are literally thousands of brands selling fish oil, it is quite difficult for the average consumer to identify which brand is most effective and also safe.

The emphasis on “safety”, is because most of the fish we consume are pretty much loaded with toxic materials such as mercury and metal; therefore, when the oil is extracted, the toxins remain unless molecular distillation is used to separate the toxins from the oil. Whether taken in the form of capsules or in actual oil form, it is important to find out if the oil has undergone molecular distillation. The second thing to understand is the type of fish oil that should be consumed. Not all fish contain Omega 3 or DHA/EPA (types of omega-3) and the levels of these substances may vary in various fish types. Generally, the Hoki-Fish (found primarily in New Zealand and adjoining coastal areas) has the highest levels of DHA/EPA and is the most popular type of fish oil to be consumed.

P.S – Good news!  If you're a fan of eating fish, then mackerel, tuna, or salmon are the ideal types of fish to get a good amount of Omega-3. And don't forget the humble sardine! These have the added benefit of being naturally low in contaminants and one of the most environmentally sustainable sources of fish we have.

Omega 3 and Fish Oil – Understanding the Difference

It is a common misconception that all fish oil has omega-3 and therefore should be consumed. Wrong theory. Not all fish oil contains omega-3 and without this main component, that fish oil does not offer us any benefit whatsoever. The fish oil is merely a carrier of the omega-3 fats and once taken, the omega is absorbed and not the oil itself – therefore any fish oil with low values of omega-3 is not useful for us. So when buying a fish oil supplement, it is important for you to note if the omega-3 is at least 50% in ratio to the fish oil – which essentially means that the fish oil extraction should be one that has a high level of omega-3 in it. That's the third sign you should look for when buying a fish oil supplement – the amount of omega-3 should always be above 50%.

In my next series, I'll be giving you a comprehensive list of benefits you can obtain from omega-3 and, oh my, the list is endless! From skin treatments to attention deficit disorder treatment, arthritis to memory improvement – all these problems have known to be successfully treated by the consumption of omega-3. So hold on there, while I go get my next capsule and start telling you how good it is!

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