Gluten and Leaky Gut

To gluten or not to gluten, that is the question. Gluten is the stuff that makes bread soft and chewy, that holds cakes and biscuits together. The modern diet is high in gluten – most people consuming the gluten containing grain wheat at least once a day. Bread, pasta and pastries have become staples in our diet – but are they ruining our guts?

Gluten is a protein that is found in wheat, rye, kamut and barley. Perhaps once, when these grains were eaten in small amount and in their natural form, gluten was not so problematic. The issue is that we are eating more gluten than ever and wheat is far removed from what it used to be – having been cultivated and modified to contain higher levels of gluten and to be more pest resistant. Gluten-free diets seem to be all the rage right now, but is there any merit to it?

 

Gluten and your gut

Studies have found that gluten is bad news for our guts. One example is this study, that found that gliadin, a component of gluten, increased the production of an enzyme called zonulin. Zonulin causes the breakdown of the glue that holds the tight epithelial junctions of our intestines together. In simple terms this means that the spaces between your cells become bigger and you begin to get large molecules and even whole bacteria passing through the intestines and into your bloodstream. Termed as ‘leaky gut’ – this process means that you are more likely to get an abnormal reaction of the immune system and develop an autoimmune disease. It also means that you’ll have more inflammation in the gut, which can impair your digestion.

 

Gluten and inflammation in the gut

This review article summaries the research available on grain intake and inflammation. Basically, there are a lot of studies that show that the intestinal permeability or leaky gut caused by gluten intake is very pro-inflammatory and may have a role in chronic inflammation and autoimmune disease. Most people are best to eat a low gluten diet, but for those patients with any autoimmune disease, severe digestive problems or inflammatory conditions like endometriosis, migraines, chronic fatigue syndrome or fibromyalgia our naturopaths recommend following a strict gluten free diet.

Gluten free is the way to go if you have any type of inflammation in your body.

Gluten alternatives

If you’re used to eating a lot of bread then you will need to make some changes to your diet when eliminating gluten. Gluten free bread is not a healthy option – most that are even close to bread are highly processed and have additives to make the bread light and fluffy like traditional bread. For pasta you can use wholegrain brown rice, buckwheat or quinoa pasta. Including quinoa, brown rice and buckwheat in the diet is a good way to get the benefits of fibre and protein from grains while preventing damage on your digestive system.

 

Need help with your diet? Make an appointment with one of our qualified nutritionists by calling 07 3367 0337 now.

 

Cold and Flu Prevention Plan

Do you dread the cold and flu season? Catching a cold is an inconvenient and uncomfortable experience – one that we’d all rather live without! Thankfully, there is a lot that you can do to help your body’s immune defence work at it’s best, which means you can prevent colds or significantly reduce their severity. This means less snot up your nose and less time off work – a win-win really.

So why do some people catch everything going around while others don’t? It comes down to the function of your immune system – your very own line of defense against cold and flu viruses. If your immune system is working well you won’t catch nearly as many colds and when you do, your body will be all over it – helping you to recover much faster.

Stress, a poor diet and bad sleep all deplete your immune system, as does smoking and alcohol intake. On the other hand, eating a diet rich in nutrients, managing your stress well and getting a great nights sleep can help your immune system to do what it needs to do.

For a healthy immune system, eat:

  • A whole food diet based on vegetables, fruit, legumes, whole grains, organic meat, fish, nuts and seeds.
  • Fresh fruit and raw vegetables that are high in Vitamin C and bioflavonoids – kiwifruit, berries, citrus in season, pawpaw, pineapple, capsicum, parsley and radishes.
  • High zinc foods – oysters, pepitas, sunflower seeds, ginger and organic red meat.
  • Immune enhancing and antiviral foods such as garlic, onion and bee pollen (great in smoothies).

There are also many herbal medicines and nutrients that can help to replete your immune system and prevent colds and flus. Studies show that Echinacea root, when taken preventatively can reduce your risk of catching a cold significantly. Beware of over the counter Echinacea products though – they are often made from the cheaper aerial parts of the plant and even those made from the root may not have enough of the active alklyamides to have a beneficial effect.

Echinacea root, rather than the aerial parts are what helps to boost your immunity.

Seeing a naturopath is the best way to ensure you’re getting good quality products that are going to work how they are meant to. As well as Echinacea our naturopaths commonly prescribe other immune and antiviral herbs along with Vitamin C and bioflavonoid complexes, zinc and other more complex immune enhancing nutrients. Our naturopaths also help to improve both stress and sleep quality, which further enhances your natural immunity (as well as making you feel great!).

Look after your body so it can look after you. Eat well, get some rest and see one of our naturopaths to help you avoid getting sick.

To make an appointment with one of our naturopathic experts, call us on 07 3367 0337 or book online here

 

Junk food, obesity and moods

Did you know that obesity now kills more people than smoking? Alarming new research shows that non-communicable disease – ie those that cannot be transmitted from person to person, account for the largest cause of early mortality and are predicted to cost the global community more than thirty trillion US dollars over the next fifteen years.

This is obviously a big issue. When it was finally accepted that smoking was killing us, the government banned to endorsement and advertisement of these products. Similarly, we need to work towards banning the advertisement of junk foods that are slowly killing us. Our children are exposed to intensive advertising by the major junk food outlets from a young age, and are preconditioned to see these foods as being cool or hip to eat.

Research is now also showing that what we eat impacts not only on our waistline, but on our moods as well. Studies in the area are now consistently finding that those that eat junk foods like chocolate, baked goods, pizza and deep fried food are more likely to have depression and anxiety, and that those that eat a diet consisting of primarily fruit, vegetables, whole grains and lean meats. This may seem obvious but a dietary link to these conditions has been denied by the medical community for years. This research shows that by modifying our diets and our children’s diets we are able to prevent mental health issues from arising.

Your food choices could affect your moods as well as your waistline.

From a biochemical perspective this makes sense. To keep balance of your neurotransmitters (mood hormones), your body requires certain proteins, vitamins and minerals that are used as building blocks and cofactors for them to work properly. A diet that is higher in whole foods is more nutrient dense, providing more of the building blocks required for proper neurotransmitter function, and therefore more stable moods.

From research we know that eating the following foods can help to prevent or reduce the severity of mood disorders:

  • Fresh fruit
  • Vegetables
  • Whole grains
  • Legumes
  • Nuts and seeds
  • Lean meat
  • Fish

And to prevent depression and anxiety, you’ll want to avoid the following foods:

  • High sugar foods – chocolate, lollies, cakes, biscuits
  • Deep fried foods
  • Simple carbohydrates like white bread
  • Pastries, cakes and biscuits

The wrong dietary balance can leave you devoid of essential nutrients and prone to blood sugar fluctuations, which anyone that gets ‘hangry’ would agree can affect your moods even more. If you’re not sure what to eat, book an appointment with one of our naturopaths or nutritionists, or come to a nutritional coaching workshop in the clinic.

 

Are you getting enough iodine?

Australia is one of the most iodine deficient nations in the developed world. A combination of intensive farming which strips the natural iodine from the soil and a low intake of iodine containing foods has caused widespread deficiency.

Iodine is an important mineral that your body cannot do without. It is essential for the production of your thyroid hormones – T3 and T4. When iodine is depleted, your body cannot make enough thyroid hormones and as a result your thyroid can become underactive (hypothyroidism). The thyroid gland regulates nearly every body process, so when it is underactive it leads to multiple problems. Symptoms of hypothyroidism include fatigue, depression, weight gain, constipation, dry skin, hair loss and foggy headedness. Because the thyroid regulates body temperature, you can also feel the cold more when your thyroid function is low.

Outside of the thyroid, iodine is important for brain development and has been linked with intelligence levels. In particular, children of mothers who are iodine deficient during pregnancy and children who are deficient in their early years have been found to have a lower IQ than those with adequate iodine levels. Iodine is therefore essential to be included in the diet or supplemented in pregnant women and young children.

Iodine also has a role in breast health. Studies have found that lower intakes of iodine have been linked to an increased risk of breast cancer. Other organs that have a high need for iodine are your skin, sweat glands (an inability to sweat can be due to iodine deficiency), thymus, pancreas and stomach.

Which foods contain iodine?

Iodine is normally present in trace amounts in many foods, however as touched on above the depletion of Australian soil of iodine means that we are not getting much from the everyday foods that we eat.

The richest sources of iodine come from the sea – seaweeds, fish, squid and shellfish. All of these sources contain good amounts of iodine, however seaweed is the standout source as it contains high levels of iodine with a host of other beneficial minerals. It is important to only source seaweed that is certified organic though, as seaweed draws in toxins from the environment and if it is collected from polluted waters then you may be getting a hefty dose of pollutants as well.

Seaweed is a rich source of iodine, but ensure you buy organic to avoid toxins.

To get adequate iodine through your diet, it is recommended you eat 3 serves of iodine rich foods a week – seaweed, fish, squid or shellfish. Smaller oily fish such as sardines are a better choice, as they will contain lower levels of contaminants like mercury. You can also get small amounts of naturally occurring iodine from Himalayan salt, which is a much better choice than iodised salt which can cause other health issues.

When should you supplement iodine?

There are times when it may be necessary to supplement iodine. If you’re allergic to seafood and don’t eat any seaweed, it is likely you’ll need to top up your iodine with a supplement. Pregnant women should see a naturopath or nutritionist to see if they require extra iodine. If you have a hypothyroid condition, iodine may be of use but check in with a naturopath before taking it, as it can be harmful if you take too much iodine in isolation when you have certain thyroid conditions, such as Hashimoto’s.

If you’re concerned about iodine deficiency, make an appointment with one of our naturopaths or nutritionists who can assess your diet and order you a urinary iodine test if needed.

Which juicer is best?

Fresh juices introduce a very high yield of nutrients and phytochemicals and they come with their own enzymes for fast assimilation. They also assist those with an impaired digestion where nutrient absorption from whole foods is impaired. Fresh juices can be absorbed directly into your bloodstream so are a fast way to deliver nutrient dense energy. Fresh juice is far superior to store bought juice, which is why having a juicer is beneficial.

Fresh juices contain enzymes that are beneficial for digestion. Juices that are not made fresh, which are bottled or canned will not oxidise.  This is because the juice has been heated to deactivate all the enzymes by a process called pasteurisation. Juicing allows you to enjoy a wide variety of vegetables that you may not enjoy eating whole and also a good way to consume the recommended daily serving of vegetables.

There is not one perfect juicer for everyone because fruits and vegetables have vastly different properties.  The juicing method that is effective for one may not work while juicing the other.   Fruits, have soft cell walls, and therefore require a gentle extraction method. Apples, pears, watermelon, rock melon and pineapple are some of the fruits that can be juiced with the peels intact.  Citrus fruits (oranges, grapefruits, mandarines, lemons) have a bitter outer rind, and juicing them whole would be too bitter to drink and also contains indigestible chemicals. You can grate away the outer rind (coloured part) while leaving the pith (white part).

Vegetables have fibrous or tougher cell walls that requiring more mechanical juicing action than fruit.  Due to their low acid content, it is recommended that vegetable juices be consumed within 15 minutes of their preparation. It has been demonstrated that enzyme activity in juice 30 minutes old is one-half that of freshly made juice. When apple or carrot juice turns brown, it has oxidised.  Ideally juices are made from raw organic fruits and vegetables.

General factors to consider when looking for a juicer

Purpose: What will you be using the juicer for? Mostly fruit, mostly vegetables, grasses and leafy greens, or everything?

RMP rating: A low RMP is considered preferable. Juicers with higher RPM ratings create heat and impact shock, destroying enzyme and nutrient content in the juice.

Powerful motor: A low-powered motor will vibrate, make noise, sometimes overheat, and eventually burn out.

Quiet operation: Some juicers can be very loud depending on the RPM and motor quality.

A range of juicing abilities: It is important to select a juicer that will process the widest range of health-promoting herbs, plants, vegetables and fruits, or is specific for your individual requirements.

Parts: What materials are the components made from? Can they be cleaned in a dishwasher?

Health benefits: Enzyme and nutritional content, shelf life, yield.

Easy to operate: Not all juicers are the same when it comes to ease of operation and cleaning. High RPM juicers need more frequent juicing and cleaning sessions are required because their juice rapidly loses nutritional value and has to be consumed immediately.

Additional benefits to consider: What else can it do? Does it have useful accessories and attachments included? Can it make other things like pasta, nut butters, desserts, baby food etc.? Does it come with a warranty?

Type 1: Twin Gear

These juicers have two gears that press the juice out of the produce. The screws (also known as augers) turn at 90-110 rpm. The produce is pushed into the two gears, which first shreds, and then squeezes the produce. These are best for juicing vegetables since these machines rely on the fibrous cell wall to push the pulp through the machine and they will also juice wheatgrass. These machines require some pressure to feed the produce into the machine. Some brands are also able to homogenise. This is important if you wish to make things like raw apple sauce, fruit sorbets, nut butters, or baby food.

 

Twin Gear Juicer

Twin Gear Juicer

 

Pros

  • Well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Higher juice yield
  • Juice lasts longer with enzyme integrity keeping for up to 72 hours
  • Lower speeds means less heat is generated, preserving more nutrients and enzymes
  • Minimal juice separation and foaming
  • Some models offer other food processing functions, such as being able to make nut milk, nut butter, sorbet, pasta and ice cream
  • Pressing action is quiet.
  • Cold pressed juicers extract 35% more juice out of produce

Cons

  • Higher initial cost
  • Longer food preparation, as smaller food pieces are required for their narrow chutes
  • Slightly higher pulp in juice

Type 2: Masticating (single gear)

It operates at lower speed via a masticating or cold press method which doesn’t disrupt cellular structure. This slowness preserves enzymes and nutrients and reduces oxidation. Juice yield is higher than with centrifugal and makes drier expelled pulp.

In contrast to the rough extraction and high speeds of centrifugal juicers, cold press juicers operate at lower speeds and gently compress fruit and vegetables to squeeze out their juice. While more costly, their slower and more thorough extraction rates produce a higher-quality juice, and higher yield. Cold pressed juicers operate at lower speeds (usually around 70-80 rpm), keeping heat generation to a minimum. This produces a better tasting juice with minimal foam and separation and also means that the beneficial enzymes and nutrients are retained.

 

Masticating Juicer

Masticating Juicer

 

Pros

  • Well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Higher juice yield
  • Juice lasts longer with enzyme integrity keeping for up to 72 hours
  • Lower speeds means less heat is generated, preserving more nutrients and enzymes
  • Minimal juice separation and foaming
  • Some models offer other food processing functions, such as being able to make nut milk, nut butter, sorbet, pasta and ice cream
  • Pressing action is quiet.
  • Cold pressed juicers extract 35% more juice

Cons

  • Higher initial cost
  • Longer food preparation, as smaller food pieces are required for their narrow chutes
  • Slightly higher pulp in juice

Type 3: Centrifugal

Centrifugal juicers are commonly available and are the cheapest type to purchase. These machines initially extract juice by pulverising fruit and vegetables against a round cutting blade that spins very quickly against a metal strainer. The centrifugal force generated by the spinning motion of the cutting surface separates the juice from the pulp. It uses a grater or shredder disc and a strainer basket with straight sides to hold the pulp in the machine.  The shredder disk is at the bottom of the basket, which revolves at a high speed (3600 rpm). Produce is put into the top of the machine, and it pressed through a chute, hits the spinning shredder disc, while the produce is being shred, juice is released.  The basket spins at a high speed and force pushes the juice through the strainer basket and then out of the front of the machine while the pulp stays inside. This style of juicer can make 500ml before the juicer must be stopped, and the pulp must be removed before further juicing can take place.  This is not a continuous juicing appliance. This juicer is good for juicing most fruits and vegetables.

 

Centrifugal Juicer

Centrifugal Juicer

 

Pros

  • Fast juicing time
  • Cheaper to purchase
  • Easy to use
  • Reduces food preparation time as many accept larger fruit and vegetable pieces

Cons

  • Not well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Yields less juice (produces a wet pulp)
  • Reduced juice quality due to fast spinning blades producing heat that destroy beneficial enzymes
  • Higher juice separation and foaming
  • Noisy because of the grinding and cutting action

Additional Information

In between juicing you can run some water through the juicer to rinse it. It is recommended that you rinse and clean your juicer as soon as you’ve finished using it. When you get into a routine of cleaning your juicer it’s quite easy to keep clean and ready to use.

Alkaline forming fruits and vegetables should form the largest part of your juicing produce. Alkaline fruits are: lemon, lime, avocado, tomato, grapefruit, and rhubarb. Watermelon is neutral. All other fruits are acid forming.

Alkaline vegetables are: asparagus, artichokes, cabbage, lettuce, onion, cauliflower, radish, swede, peas, zucchini, red cabbage, leeks, watercress, spinach, turnip, chives, carrot, green beans, beetroot, garlic, celery, grasses (wheat, straw, barley, kamut etc.), cucumber, broccoli, kale, brussels sprouts, sprouts (soy, alfalfa, mung bean, wheat, little radish, chickpea, broccoli etc.).

After regularly consuming freshly pressed vegetable juices, which are highly alkalising, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing.

Blending and Juicing

The difference between juicing and blending is a juicer extracts juice without the pulp, where a blender blends everything into a purée. Pulp is the fibrous content of the produce which slows down digestion time and is beneficial for the colon microbiota as this feeds the good bacteria which in turn benefits your immune system. Slower digestion time reduces the glycemic index or GI and this is going to be beneficial for diabetic or pre-diabetic conditions.

The fibre or pulp content reduces nutrient absorption however, and requires enzymes to digest it which in turn consumes more energy. Blended foods will also include chemical pesticides unless organic food is sourced. For foods not able to be organically sourced it is best to peel them (particularly waxed fruit or veggies). For root vegetables (e.g. carrots, beetroot) trim the above ground ends and they can be cleansed by blanching prior to juicing (blanching= dropped into boiling water for a minute or so). Blenders use high speed spinning that causes oxidation and can destroy enzymes. They are not the best for high iron content foods that oxidize quickly. Lemon can be added to reduce this but you will need to consider taste.

Juicing produces very high nutrient availability and this promotes healing but may also give healing crisis during juicing detoxes. Detoxification also known as ‘healing crisis’ may be a side effect of juicing for people new to juicing. While for some people this sign of impending good health is wonderful, others may not have the time needed to allow for this process. The process is where old symptoms or patterns of the past may arise transiently or you may experience new symptoms. As healing happens from the inside out, from the top down and from major to minor organs/systems or in reverse order of symptom pattern, you can observe the transition.

To limit or reduce the experience of a healing crisis (for the time challenged) smaller measures are taken over a longer time. You may consider combining your juices into a blender to get benefits of both.

Other important things to remember are to include plenty of water when juicing. Water helps to cleanse and remove wastes from our system. Lemon will loosen and bring out mucus and is good for liver cleansing. Lemon is not acidic to the body, it is alkaline.

Fasting

You may want to consider a juice fast. Fasting causes the liver to convert glycogen stores to glucose and energy. Body fat can be used to ATP but it cannot generate or reform glucose which is needed to supply the brain and central nervous system. Proteins are broken down and used to produce this glucose. In order to prevent protein catabolism, juicing can supply the glucose needed instead. With juice fasting there is less ketosis (byproducts of fat metabolism) which can prevent toxic build up during the fast.

When NOT to fast: pregnant, nursing, underweight, fatigue, low immunity, low blood pressure, colder weather, nutritionally deficient.

Raw foods are very yin and so an excess of this is not recommended for people with excess yin conditions. Ensure in this case to include plenty of cooked warming foods in the diet to balance out the raw food intake. You may use your blender to make purée soups for example.

Certain types of fruits and vegetables can also assist with particular health conditions or be used for target specific organ cleansing.

Fruit juices:

Apple – liver, intestines

Black cherry- colon, menstrual problems, gout

Citrus – cardiovascular disease, obesity, haemorrhoids, varicose veins

Grape – colon, anaemia

Lemon – liver, gall bladder, allergies, asthma, cardiovascular disease, colds

Paw paw – stomach, indigestion, haemorrhoids, colitis

Pear – gall bladder

Pineapple- allergies, arthritis, inflammation, oedema, haemorrhoids

Watermelon – kidneys, oedema

Vegetable juices:

Beetroot – blood, liver, menstrual problems, arthritis

Beetroot greens – gall bladder, liver, osteoporosis

Cabbage – colitis, ulcers

Carrot s- eyes, arthritis, osteoporosis

Celery – kidneys, diabetes, osteoporosis

Comfrey – intestines, hypertension, osteoporosis

Cucumber – oedema, diabetes

Garlic – allergies, colds, hypertension, cardiovascular disease, high fats/high cholesterol, diabetes

Jerusalem artichokes – diabetes

Leafy greens – cardiovascular disease, skin, eczema, digestive problems, obesity, breath

Parsley – kidneys, oedema, arthritis

Potatoes – intestines, ulcer

Radish – liver, high cholesterol, obesity

Spinach – anaemia, eczema

Watercress – anaemia, liver intestines, breath

For weight loss include:

More of: grapefruit, lemon, cucumber, greens, parsley, spinach

Less of: apples, grapes, oranges, carrots

 

Makensi Caldwell – Certified Bodytalk & Holographics Practitioner, Bachelor of Nutritional Medicine

Cleansing Summer Salad for Post-Holiday Overindulgence

This is a modified version of a recipe that my sister and I created.

If you’ve let yourself go a little too loosely over the Christmas feasting period, and are keen to break free of that sluggish bog before the New Year has taken over, this is the recipe for you.

The Chinese medicine pathology is labelled as food accumulation in the middle burner, and more than likely, if the break was accompanied with excessive alcohol consumption, damp-heat in the stomach and large intestine.

Based on what we know about the enteric nervous system and the chemistry of the gastrointestinal tract (GIT), eating to excess will generally leave you with a feeling of slackness. It can also cause symptoms such as reflux, indigestion or heart burn, nausea, bloating and sensitivity to certain foods. Excessive food consumption can also give you a generalised feeling of inflammation such as aches and pains, loose stools, pain or burning on passing, phlegm or cold and flu symptoms. All of these drawbacks are exacerbated by drinking large amounts of alcohol and can even feel similar to a week-long hangover.

 

Eating to excess will generally leave you with a feeling of slackness.

 

This recipe helps to re-establish the gut health and move the accumulated gunk through to the other end. In traditional Chinese medicine (TCM) terms, we are looking to alleviate this accumulation, clear the heat (inflammation), and moisten and nourish the Middle Burner (GIT).

Ingredients (roughly 6 servings)

2 cucumbers

1 large bunch of coriander

1 or 2 fresh chilies

1 small handful of sesame or sunflower seeds

2 cups sprouted lentils or sprouted mung beans

Dressing

1 nub of fresh ginger

As much garlic as you like

Juice of 1 or 2 limes depending on taste

2 tbsp. sesame oil

2 tbsp. soy sauce or Tamari

1 teaspoon of raw sugar or coconut sugar

(This recipe is great with boiled quinoa as a protein addition if you are so inclined)

How to sprout lentils and other beans 

  1. Buy whole green lentils or mung beans, rinse them and let them soak in a large jar or container for 12 hours or maybe a little longer for mung beans. (Make sure you leave a little excess room in the jar because they expand to about double the original volume).
  2. Drain the water and cover with a tea towel or breathable membrane to keep the air flowing and the bugs out.
  3. Repeat the rinse and drain about 3 times per day to keep them moist and your lentils should be well and truly sprouted by day three. They are edible at any stage after the soak but I prefer to leave them to get a nice long sprout.

Cleansing Summer Salad

Cut cucumbers into small cubes, then finely chop coriander and chilies. Add to a large salad bowl together with the sesame seeds and sprouted lentils.

Salad Dressing

Finely chop or blend the ginger and garlic and place into a small bowl or jar. Add the juice of a lime, soy sauce, sesame oil and sugar to the ginger and garlic, and stir or shake.

Note:

The longer that you let this dressing sit before adding it to the salad, the garlic and ginger will lose its spice so depending on how you like it, you could let it soak for a day or just eat it fresh. Adding the chilies to the dressing rather than to the salad will have a similar effect, so if you like it mild let it soak!

Hugh Hayward – Chinese Medicine Doctor (CMD), Bachelor of Health Science, Diploma An Mo Tui Na Massage

Why you should be going nuts over nuts

Are you nuts? Well maybe we’re all a little nuts sometimes, but do you eat them? If you answered yes then read about the wondrous things they are doing for your body below. If you answered no, we think that you’ll change your mind by the end of this article.

So why should you be going nuts over nuts? Well, for starters, they are one of the best sources of minerals that you can include in your diet. Besides dairy, nuts are one of the highest sources of calcium, which we all know is essential for keeping our bones strong as well as helping with many other body processes. They also contain good levels of magnesium, a mineral that we need for over 300 reactions in the body. Without enough magnesium we can feel more stressed, fatigued, get muscle cramps and crave more sugar.

In addition to calcium and magnesium, nuts contain varying levels of other minerals important to health. Brazil nuts are the richest source of selenium, which supports thyroid function and is essential for breast cancer prevention. Cashews and pine nuts are high in iron, which we need to carry oxygen around our bodies.

Brazil nuts are nature’s richest source of the antioxidant mineral selenium.

Nuts are also an excellent source of essential fatty acids. They contain beneficial omega 6 and 9 fats, and walnuts in particular are a great source of omega 3. These good fats are essential from everything to mood balance, hormonal function and brain health. To get the benefit of these fats, nuts need to be consumed raw and untoasted so the oils retain their properties.

To top off their excellent nutritional profile, nuts also boast good levels of both protein and fibre. Eating a small serving of nuts alongside a serve of fruit is a great way to reduce the effect of fruit on blood sugar levels.

If you’re not eating nuts yet, there are many ways that you can include them in your diet. They are the perfect snack on the run and a great thing to keep in your office drawer for when you’re feeling peckish. You can also add nuts to salads and vegetable dishes to give them extra flavor and nutrition. Presoaking nuts and adding them to smoothies is another great way to include them in your diet.

So how many nuts can you have? We recommend having 1-2 small handfuls each day, always raw. Nuts can be difficult to digest, so make sure that you chew them very well or activate them if your digestive system is sluggish.

Coconut And Goji Berry Bliss Balls

Ingredients:

1/2 cup goji berries

1/2 cup raisins

1/2 cup warm water

1 cup raw cashews

1/2 cup coconut

1tbsp unhulled tahini

1tbsp chlorella powder (optional)

 How to make it:

1. Place goji berries and rasins in a bowl with the warm water and mix through. Leave for 15 minutes, stirring occasionally.

2. Meanwhile, process cashews on low in a food processor until chopped finely. Remove from precessor and place aside.

3. Place soaked goji berries and raisins in the food processor with soaking water. Process into a paste.

4. Add cashews, coconut, tahini and chlorella to processor. Process on medium until well combined.

5. Roll into balls and toss in shredded coconut.

6. Store in the fridge for up to 2 weeks.

Call us on 07 3367 0337 to book your appointment today!

Health Seminars

OUR WORKSHOPS HELP YOU BE THE BEST VERSION OF YOU.

We are passionate about educating and inspiring you to be the healthiest version of yourself. Sometimes this means more than just having treatments or taking supplements – it means learning what you can do every day to make yourself healthier and happier.

Our workshops and seminars are designed to help you make real and lasting change in your life. Check out the google calendar below for upcoming dates. Some workshops are held every 2 months so be sure to scroll forward if you can’t see it this month. 

We also host meditation/relaxation classes. Click here for more information and check the calendar below for dates.

NUTRITION 102

What every person needs to know about food

Are you confused about what is really healthy? Do you ever wish you knew more about nutrition so you could make better choices? Well this is your chance! In this workshop you’ll get the lowdown on nutrition 101 – everything you need to know about eating for health.

We’ll cover things like – What is a carbohydrate? What type of fats are OK? How much protein do you need? What cooking oil should you use? Is the paleo diet beneficial? What flavorings are safe to use on your food? Plus you can ask our nutritionist and naturopaths your personal nutrition questions. Don’t miss out!

NUTRITION 101

What every person needs to know about food

Are you confused about what is really healthy? Do you ever wish you knew more about nutrition so you could make better choices? Well this is your chance! In this workshop you’ll get the lowdown on nutrition 101 – everything you need to know about eating for health.

We’ll cover things like – What is a carbohydrate? What type of fats are OK? How much protein do you need? What cooking oil should you use? Is the paleo diet beneficial? What flavorings are safe to use on your food? Plus you can ask our nutritionist and naturopaths your personal nutrition questions. Don’t miss out!

Hosted by principal naturopath Katherine Maslen. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

ENVIRONMENTAL HEALTH

Avoiding toxic chemicals in everyday life

This must attend workshop will open your eyes to the swathe of chemicals that we come into contact with each and every day. We are constantly absorbing toxins through our skin, breathing them in and even eating them in our food supply.

You’ll discover how tap water can affect your thyroid, how your shampoo can cause infertility and how plastics can disrupt your hormones. 99% of toxins are avoidable and in this vital session you’ll learn how you can detox your life and which natural brands are the best to buy.

Hosted by naturopath Katherine Maslen. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

MAKING FERMENTED FOOD

Demo workshop

Did you know that you have more bacteria cells in your gut than you do cells in your body? Or that your gut bacteria can affect your immune system, moods, absorption and more? Enter fermented foods – your gut bacteria’s BFF when it comes to wellness.

In this session you’ll see how you can make fermented foods right at home for next to nothing. We’ll have some live demos and you’ll get to taste several fermented foods while you learn about the properties of each and how they are made.

Hosted by naturopath Gemma Martin. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

SUPER FOODS FOR A SUPER YOU!

Harnessing the power of super foods to take your health to the next level

Ever wonder what the craze is with all of these ‘super foods’? Are chia seeds really good for you? Should you be taking super-greens? All will be revealed in this workshop!

We’ll cover the benefits of super foods such as chia, maca, cacao, baobab, hemp, bee pollen, spirulina, chlorella, coconut products and more. Plus we’ll give you tips on how to use them and how much you should be taking. Super!

Hosted by naturopath Katherine Maslen. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

EMOTIONAL WELLNESS

Are your emotions making you sick?

In this interesting workshop emotional wellness expert Jan Sky will help you see the connection between your emotional wellness, your physical health and your happiness. Before we can change our emotional state we must first become aware of it.

In this session you’ll discover the connection between your subconscious mind and the actions that you take that either lead you towards your goals or away from them. This workshop will open you up to new possibilities that can change your thinking and your life.

Hosted by author, hypnotherapist and counsellor Jan Sky. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

BUSTING STRESS

Practical tips to help you deal with your day to day stress.

In this workshop emotional wellness expert Jan Sky will help you discover the underlying drivers of stress and how you can actively reduce it.

In this session you’ll discover how you can help your body to cope with stress better – leading to a more positive emotional state, better sleep and more productivity at work. Jan is a wealth of knowledge and you’ll come away with some life changing information from this session.

Hosted by author, hypnotherapist and counsellor Jan Sky. See the calendar below for upcoming dates and times.

Investment $20

Free for clinic members.

UPCOMING WORKSHOP DATES

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Or you can call us 07 3367 0337 to reserve your place.