Claudette's Specialties: Female and Male Hormonal Imbalances, PMS, Period Pain, Fibroids, Polycystic Ovaries/Syndrome, Endometriosis, Menopause, Prostate Problems, Low Libido, Natural Fertility Management: Contraception, Overcoming Infertility Problems (females and males), Preconception Care, Sex Selection, IVF support, Pregnancy Care: Pregnancy nutrition and remedies, Miscarriage support, Birth preparation, Doula: Childbirth support, Post-natal care for mother and child.

Mango Power Smoothie

One of my fondest memories of summer is when mum would come home with a box of mangoes. There is so much you can do with mangoes but I love making this easy power-packed drink that gives you that summer zing!

Preparation Time: 3 minutes
Serves 2

2 mangoes, peeled
1/2 cup of natural yoghurt
2 tsp chia seeds
2 tsp hemp seeds
1 Tb LSA (ground linseed, sunflower, almond) or flaxmeal
2 cups water or coconut water

Add 1 cup of ice for extra chill

Peel and chop mango into blender
Add all other ingredients and blend for 30 seconds

This refreshing smoothie will power you through the summer heat. Drink slowly and enjoy every sip!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689


Snow Is Falling!

With many of you being keen skiers, I thought a few tips to have you carving up the mountain with a grin from ear to ear is in order! Many people go to the snow and come back falling apart, either having pushed it so hard their immune systems have caved in or their bodies couldn't keep pace with the mind and they spend the next 3-6 months in rehab with injuries. Let's avoid both these scenarios! We still want to have fun and make the most of the precious time in the mountains, but pace yourself and remember there are other people on the moutnain too.
  • Prepare your body to avoid injuries. Ideally you should training 2 months prior to make sure you are fit but also to have the muscle strength to protect your joints, especially your knees and ankles. It's never too late to start - work on the legs and buttocks!
  • While at the snow, eat lots! You need extra fuel when in the cold to keep you warm, especially when you are burning up 100s of calories in a matter of hours. One day's skiing is probably more exercise than you would do in a week. Think hearty stews, casseroles, soups, root vegetables. Eat lots of good quality fat which provides long-lasting energy and helps insulate you in the cold: coconut oil, full fat dairy, extra virgin olive oil, oily fish such as sardines, kippers, mackerel, salmon and trout, nuts and nut butters, avocado, some good quality chocolate.
  • Breakfast is the key when skiing. Having a bigger breakfast than you ordinarily would while at home, is crucial. It will kick start your metabolism to keep your energy levels running throughout the day and stops you craving sugar later so you can keep skiing longer. I usually have porridge and fruit, followed by 2 eggs and wholegrain toast!
  • Food on the slopes is expensive so take snacks which you can easily fit into the multitude of pockets in your ski jacket: nuts and dried fruit, nut balls, chocolate bars - there is a reason chocolate was created in the Alps, you need the fat, a little sugar with some cacao antioxidants thrown in (avoid white chocolate which is only sugar!). Perhaps take your own sandwiches if you want to avoid queuing up for lunch.
  • Try not to pump yourself full of caffeine on the long drive there and back as well as throughout the day. You will pay for it later once you are home! Take a good quality multivitamin with you to keep you boosted instead.
  • Drink water! Everyone forgets in the cold but remember you are working hard, losing fluid in sweat as well as the indoor heating drying out your skin.  Every time you stop for a break, grab a bottle of water or refill your own. If you're too cold, ask for a cup of hot water or herbal tea. 
  • Sunscreen is a must in the snow. The sun is much harsher up in the mountains, especially with the reflection off the snow. I use sunscreen plus zinc on top to protect my face. A heavy moisturiser is also essential once you come off the mountains for the day as the air is thinner and central heating is drying. Coconut oil works well as it is quite thick and is great for your skin.
  • A good quality Magnesium supplement helps replenish your msucles after working out all day, reduces cramps and replaces your electrolytes. Take each afternoon as soon as you come off the slopes and remember to stretch!
  • Avoid binge drinking. Being higher in altitude, alcohol will affect you faster. Try a herbal tea to warm you up and hydrate you first before heading onto the booze. Pack some tea bags to take with you. Not to say that isn't lovely to unwind after a day's skiing with a couple of glasses of wine over dinner, even better if you are sitting around a fire!
  • If you're having trouble with your circulation in the high altitude, Gingko biloba increases the peripheral circulation to the brain and extremities.
  • If you are skiing for a week or more, take a day off to rest or finish early before you become tired and accidents happen. There are always beautiful walks in the mountains, stretch out your body with a few laps in the local swimming pool, rejuvenate your muscles with a massage, or curl up by the fire with a good book. 
  • As thrilling as skiing is, it's also a dangerous sport. Wear a helmet - it keeps your head warm with air vents if it's a hot day and it also means you will come off the mountain alive! Helmets are all the rage overseas and are becoming increasingly common in Australia.
  • Breathe in the mountain air! Have fun, laugh and play - no need to prove you're the fastest or most radical skier on the slopes. Come home invigorated and smiling!


Fitness First Star

A couple of weeks ago I had the exciting opportunity to shoot 10 segments for Fitness First TV based upon my article, 10 Foods For An Einstein Brain. My article also features in the March edition of the Fitness First magazine. If you're a member of the Fitness First gyms, keep an eye out throughout March and April for my TV segments which will be screened nationally. For a preview of my brainy tips, take a look at my Youtube channel: Thanks to Active Media Group and all the crew.


Fertility Hot Spot

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

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

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

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

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

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

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


Sensational Summer Smoothie

A banana smoothie with a difference! For a fast track breakfast or a healthy snack my sensational smoothie is packed full of energising nutrients to keep you firing well into the New Year. Bananas provide energy and magnesium which prevents muscle cramps. Healthy Omega 3 oils are found in the avocado, almonds, chia seeds and flaxmeal. Fibre in the almonds, chia seeds and flaxmeal will keep your bowels regular. Cinnamon controls your sugar cravings and increases circulation which keeps your brain alert. Antioxidants to prevent disease and ageing are packed full in the superfood chia seeds and the green leafy spinach. Believe it or not, this actually tastes delicious!

- 1 ripe banana
- 1/2 medium-sized avocado
- 1 cup of water
- 1/2 cup of almonds
- 1 tsp of chia seeds
- 1/2 tsp of cinnamon
- 1 large leaf of spinach or silverbeet
- 1 Tb of flaxmeal or ground flaxseeds
- If you want more protein, add 1 scoop of a good quality whey protein or 1 cup of milk if you can tolerate dairy.


Summer Party Health Tips

Summer has arrived and with it the festive season. Here are some tips to still enjoy the summer parties while keeping those Christmas kilos at bay.
  • Hydrate: Make sure you are well hydrated by drinking a bottle of water before you go out. The more water you drink, the less fluid retention you will hold. 
  • Booze: Tis the party season but that doesn’t give us a licence to go overboard with alcohol! Try and eat before you drink and have a glass of water in between each alcoholic beverage. Try lower alcohol drinks such as Pimms and fruit punches for hot afternoons or for a more refreshing thirst quencher try vodka and cranberry juice. Avoid cocktails which are high in sugar and calories. Have a night off the alcohol and be the designated driver.
  • St Mary's Thistle: This is the best herb to take during the party season to protect your liver and help it detoxify. 
  • Detox Herbal Teas: Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer. 
  • Summer Iced Teas: Make some iced herbal tea by adding ice cubes, slices of fresh fruit e.g strawberries, apple, orange and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
  • Energizing Juices: Freshly squeezed juices flush your system with antioxidants and aid detoxification. Carrot, celery, beetroot, ginger are particularly effective, while pineapple and mint give a little summer zing.
  • Summer Salads: Surrounded by the abundance of tropical summer fruits, it’s easy to forget your greens but these cannot be replaced so make the most of the bountiful salad season with lots of rocket, baby spinach, or try some of the many varied coloured and curled lettuces.
  • Unclog: Keep your bowel regular so the toxins can be removed from the body. Try prunes, psyllium husks, lemon in warm water on rising, consider colonic irrigation.
  • Metabolism Booster: Exercise stimulates the lymphatic system which encourages toxins to move out of the body. It also pumps more oxygen to the cells and the brain as well as speeds up your metabolism so you burn your fat faster. Try and exercise at least every second day after which your metabolism begins to slow again.
  • Electrolytes: If you are exercising heavily, choose a good quality electrolyte drink with added magnesium to help you reabsorb your fluids, preferably without artificial sweeteners.
  • Dinner Parties: When preparing dinner, use fresh vegetables steamed or in a delicious salad, complemented by lightly grilled or barbequed fish, seafood or chicken.Wholegrain sourdough bread on the table is much better than white, and with a lower GI too. Avoid too many dairy foods which clog up your digestive system such as cheese, cream, ice-cream and chocolate.
  • Plan Ahead: Eat a small meal before going to a party. The misconception that "if I skip dinner I can eat everything in sight" can lead to too many calories consumed. Often these party snacks produce bloating and lack nutritional value.
  • Socialising: When arranging to meet friends, organise activities that don’t revolve around alcohol, such as a picnic in the park followed by a game of boules or cricket, or a swim or surf at the beach.
  • Recharge: Get a good night’s sleep. Too many late nights take their toll on the body, resulting in post party overeating. Try to alternate a late night with an early one to maintain energy levels.

And remember...It’s not what happens between Christmas and New Year that’s important as what happens between New Year and Christmas!!


Detox For Summer

Now is the perfect time to detoxify your body just like spring cleaning your house to help you feel refreshed and energised for the coming summer action!

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

Some Of The Body’s Warning Signs:
  • Do you feel less healthy and energetic than other people your age?
  • Do you struggle with your weight or fluid retention?
  • Do you have digestive disturbances (wind, bloating, flatulence, constipation, heartburn)?
  • Do you have dark circles under your eyes, post-nasal drip or hayfever symptoms?
  • Do you have bad breath or body odour?
  • Do you have sore, aching muscles or acne?
Detoxing at least once a year will help to keep you feeling and looking great!
  • Add Veggies to...Everything: Load up your meals with vegetables so there's less room for starchy grains and nutrient poor white flour products. At lunch, you can stuff a wrap with lettuce, rocket, tomato, grated carrot, sprouts, capsicum, avocado and bulk up your dinner meals with extra veggies thrown in. The rise in the incidence of asthma has been linked to diets low in fresh vegetables. We need a serve at every meal!
  • Start with Salad or Soup: Starting with a salad or soup can help you eat less over the course of meal, says researchers. It also ensures you get your 5 portions of colourful vegetables per day and is visually satisfying to think you can have 2 plates of food rather than only half a hamburger.
  • Juice It! Freshly squeezed juices flush your system with antioxidants and aid detoxification so rather than getting an afternoon coffee to pep you up, head for the juice bar. Carrot, celery, beetroot, ginger are particularly effective, while watermelon, pineapple and mint give a little summer zing.
  • Green Smoothies are all the rage! Rather than juicing, buy a blender & simply blend your green veges with water for a quick antioxidant-rich, filling snack in itself: kale leaves, spinach, half a cucumber, half a lemon, 1 green apple or a banana for taste: bon appetit!
  • Elixir of Life: Drink at least 2 litres of water every day, carry a bottle of water with you wherever you go, always keep a jug of fresh water on your desk or at home. Contrary to popular belief, the more water you drink, the less fluid retention you will hold. If exercising a lot, add a little salt to your water to replace your electrolytes.
  • Going Herbal: Make some iced herbal tea by adding ice cubes, slices of lemon/lime and a sprig of fresh herbs. Herbal teas can even be frozen into ice blocks for your children with added honey.
    Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer.
  • Dessert Selection: Half a cup of natural yoghurt has fewer calories and improves digestion rather than half a cup of ice cream. Choose fruit such as pineapple or melon rather than cake or biscuits to fill up on fibre and water. 1 Tim Tam is equivalent to 2 cups of watermelon or 1.5 cups of pineapple! Avoid dried fruit which is high in sugar and sulfur preservatives: 1/4 cup of sultanas contains the same calories as 1 cup of grapes. Add a bag of apples or oranges to your weekly shopping list so you've always got some fruit on hand.
  • Glycaemic Index Load: If you eat a bowl of ice cream, your blood sugar level goes through the roof, but if you eat a bowl of white rice or white pasta and measure your blood sugar again, it will be exactly the same! So it's not just about the amount of sugar or fat content but how quickly foods breakdown to sugar and are absorbed. Another example is broccoli has 4% carbohydrate and strawberries have 5% carbohydrate, while white bread has 75% carbohydrate content. As a result, 1kg of strawberries is the equivalent of 1 slice of white bread. Always eat wholegrain breads or crackers, brown or basmati rice, try Quinoa for a nutritious change (cook just like rice but only 10 minutes!) and combine these with lots of vegetables and some protein to slow down your digestion and make you feel full faster so you don't overeat. 
  • Snack it! Everyone gets caught out on snacks but rather than be tempted by the quick fix of the biscuit jar or chocolate bar, keep a bag of almonds in your desk drawer, dip vege sticks rather than chips into humus or salsa, eat hard cheddar cheese rather than soft Brie or Camembert, head to the juice bar, keep a few hard boiled eggs in the fridge for emergency snacks or a quick breakfast with a piece of fruit on the way to work, keep some sachets of miso soup in your desk drawer, a fruit smoothie (with yoghurt rather than ice cream) is healthier than a milkshake or Cherry Ripe. By adding 1 commercial muffin to what you normally eat each day, you increase your "bad" trans fats by 2%, but your risk of a heart attack increases by 93%!
  • Dressing Up? Topping your salad with a creamy dressing will clog your system so keep it simple with extra virgin olive oil or flaxseed oil combined with apple cider vinegar or fresh lemon juice. 
  • Detox Your Mind: A good detox also includes some decluttering of your mind and your life to make space for the new to unfold. Take some time out for yourself to relax and rebuild your energy stores - there's plenty of summer parties ahead so you won't miss out! Consider what no longer serves you in your life....and let it go. Spend time doing what you love and are passionate about rather than wasting your time worrying about what everyone else is doing. Surround yourself with those people that genuinely care and bring out your best rather than simply boosting your ego.
There are no dress rehearsals and no one can play your life for you. This is your time to SHINE. Breathe in the life and beauty all around you - it's your own reflection shining back at you. Go for it!

Fit Into Your Summer Bikini

Summer is just around the corner but shedding your extra winter weight can be easy with these healthy tips:

  • Get Moving! Regular exercise is essential - put it in your diary so it becomes a daily habit. Choose something you enjoy, that is close to home or work and arrange to meet a buddy so you won't talk yourself out of it.
  • KIS - Keep it simple with meals based on a protein e.g. fish, chicken, eggs, meat, beans and salad or vegetables e.g. wholegrain sandwich with roast beef, mustard, avocado and rocket.
  • Don't skip meals! Eating every 3 hours boosts your metabolism so you burn through calories faster and have higher energy levels.
  • Snack it - Keep a jar of nuts e.g. almonds and fresh fruit at your desk or carry with you so you don't get tempted by the biscuit jar or chips.
  • Late night dinners - If you arrive home late rather than having a quick fix like instant noodles or a microwaveable dinner, try having boiled eggs on toast or a tin of tuna/salmon with salad.
  • Healthy takeaway - When time has got the better of you, some healthy takeaway options are Thai stir fry, sushi, grilled fish from your local fish shop, BBQ chicken with salad.
  • Drink it - Drinking 2-3 L helps flush out toxins, keep your bowels moving and decreases hunger cravings. Green tea helps weight loss and to detox your liver - rather than a milky coffee!
  • Ordering out - Ask for rice or salad rather than chips or mash 
  • Get some shut eye - If you don't get enough sleep, you crave sugars for energy and you make poor decisions regarding your food choices. 7-8 hours sleep every night aids weight loss!
  • Hidden sugars - Sugar is highly addictive and it is in so many products nowadays e.g. cereals, muesli bars, flavoured yogurt so it's hard to avoid but eating excess sugars only contributes to weight gain and long term health problems. Throw out anything in your cupboards that has ingredients that your grandmother would not recognise and rather than eating packet products, eat fresh food.
If these tips are not working for you, consider seeing a qualified Naturopath such as myself to investigate other underlying causes e.g. underactive thyroid or insulin resistance.


Travel Bug Bites!

By the time you read this I'll be on a plane headed to the glorious mountains of Colorado. Since I've had more than my fair share of travel in many exotic and off-the-beaten-track destinations, friends often ask me for travel advice so I thought I'd share a few personal tips I've collected over the years since I started backpacking at the age of 21.

Firstly, I always do my homework reading up on my destination, even if it's last minute on the plane - got to wile away those hours! Even if plans go out the window, which is actually the best part of travelling - not having to be tied to a timetable of terribly important commitments and appointments - you will have an idea of what you want to include or perhaps best to avoid so you don't walk into a cute grizzly bear and her cubs.

Secondly, try and pack as light as possible. Now I actually find this exceedingly difficult as I'm such a be-prepared-for-anything girl but I've honed my skills down over the years and it is always so much more enjoyable if you're not lugging a heavy suitcase around and then you have room for those spontaneous shopping treats. Wear your heavy shoes and jacket onto the plane to lighten your luggage.

Quick packing tips:
  • Pack breathable, natural fibres that you can re-wear without washing if necessary and not smell like a homeless beggar and which don't crease as much, such as wool and silk, or at least cotton.
  • Roll all your clothes when packing as they will unpack without so many creases so you can avoid ironing, given you are on holiday, and they take up less space this way so you can fit more into your bag. Stuff your undies, socks and t shirts into your shoes or corners of the bag.
  • Being a Naturopath, there's always a stack of vitamins I want to take with me so count out exactly how many you want of each for the trip and put into zip lock bags or a plastic pill box. The same goes for medications and anything that needs refrigeration wrap in aluminium foil to keep it as cool as possible. 
  • I hate plastic bags as they will finally breakdown well after I'm dead but I must concede they are perfect for travelling. They help organise your bag into sections, keep dirty clothes well away from clean, stops your moisturiser leaking all over your clothes - very important!
  • Depending on the weather, I always pack a sarong which can double as a towel, a scarf or a skirt. If I'm travelling into winter, I take a wool pashmina which you can wrap around your kidneys to keep warm, use as a scarf, an extra blanket, to lay over your legs on planes or trains, bundle up as a pillow, to brighten and smarten up your travelling clothes. Take it in your hand luggage onto the plane as the temperature is usually freezing I find, along with a thick pair of socks for once you kick off your shoes. 
  • Always pack one easy, throw-on, evening or party dress - you never know when or where you might end up! Silk is best as any creases smooth out when you hang it out in a hot steamy bathroom while you shower. You don't need to take jewellery or accessories to go with it - your natural, beauty and holiday exuberance will be the perfect match. You also don't want to be travelling with expensive or favourite jewellery pieces anyway as the potential for being lost or stolen is always higher when travelling as well as being a magnet for thieves.
  • Minimal is the key with your beauty products, ladies! Try Jojoba oil which is the closest oil to our natural skin oils which you can use for cleansing, face cream and body cream. I also drop into department stores and ask for “testers” of my favourite products, shampoo etc
  • Buy a pair of walking/running/gym shoes that are presentable enough as a day shoe as well. 
  • Tie a coloured ribbon onto your suitcase/backpack so then you can easily identify your bag as it rolls out amongst the multitude of identical bags so you can get through customs faster. It also adds character to your bag and cheers your spirit after a 12+ hour flight.
  • As soon as I'm off the plane, I try and go for a swim as soon as possible or at least have a bath or shower as the water (salt water preferrably) helps take the radiation and vibration out of the body which my travel expert mother has always taught me. Try it - it really makes a difference!
Naturopath's Travel Chest:
  • Temperature-stable (so it doesn't need refrigeration) Probiotic (good bacteria) with Lactoferrin and SB (Saccharomyces boulardii) - this is antibacterial, antiviral, antifungal, aids in relief of travellers' diarrhoea, supports your gut health while travelling.
  • The most common complaint of travelling is constipation - different foods, new environments, sitting for hours on planes and in airports all take its toll! Keep walking wherever you can - up and down airport corridors while waiting for the next flight - to keep it all moving along and good for your circulation, drink heaps of water (3L a day to compensate for planes and hotel air conditioning) and take your own on planes when you can. I always travel with a pack of prunes - soak 2 overnight in a glass of water and eat it all first thing in the morning. If you know your system really shuts down, then go for a stronger herbal tablet. I also carry roasted dandelion teabags which help.
  • Echinacea tablets - keeps your immune system boosted, prevents colds and flus, if you get any infection, infected cut, 'flu or gastro, you can triple the dose safely and usually knock it on the head quickly. 
  • Good multivitamin as often your diet can be rather haphazard when travelling so it helps keep your energy levels high, especially if you are on the go, packing in as much as you can like me!
  • Chia seeds - light and highly nutritious, especially high in omega 3 oils which are more difficult to obtain when travelling as well as extra fibre for your bowels - pour into a zip lock bag and you only need 1 tsp per day.
  • Ear plugs and eye mask - you may feel ridiculous but you'll look better than anyone else when you walk off that plane. Planes are an excellent place for meditation as well and I always take a relaxation/visualisation track to drown out the noise when everything around me is too distracting. 
  • Rose essential oil - it comes in a small 12ml bottle which you can slip into your handbag. I use it as perfume as commercial perfumes are a toxic chemical concoction that defies rationality! Since it is only 5% in jojoba oil you can use neat on your skin to calm irritations, on acne breakouts, quietens the nerves and is the ultimate female oil to bring out your inner goddess.
  • Chamomile tea bags - my favourite to calm the mind and body, use as an eye wash or to relieve inflamed skin and calms the digestion after eating unusual foods often at irregular travel hours.
  • Almonds - helps you avoid awful airport food which is simply sugary and oily trans fats.
Bon voyage!

Artificial Sweeteners And Weight Gain

In the 1980s, the San Antonio Heart Study examined consumers of artificially sweetened drinks who gained about 8kg/year and had greater rises in the body mass index than the controls. The weight gain correlated with dosage.
Artificial sweeteners, as they are 200 times sweeter than normal sugar, encourage sugar craving and sugar dependence. Repeated exposure trains flavour preferences.

Fructose Fuels Gout

Gout is caused by excess uric acid levels in your body forming needle-like crystals that deposit in your feet, causing pain and potential immobility. Over the past three decades there has been a 250 per cent increase in the rates of gout, which has been linked to an increased consumption of fructose-rich drinks such as soft drinks and orange juice. Women who had one 180mL serving of soft drink per day were 74 per cent more likely to develop gout than women who consumed one per month or less. Women who had 180mL of orange juice per day were 41 per cent more likely to develop gout.

Source: Journal of the American Medical Association

Alcohol conscious choices tips

  • There are big differences in the types of alcohol you consume. For example, a cocktail can often contain between 2-5 standard drinks. A healthier option is to monitor and limit your amount of standard drinks throughout an event.
  • It is not just the alcohol but also what you mix with it. A humble cocktail can often contain between 68-340 calories per drink just for the alcohol. Now imagine if it contained lemonade, cream and other goodies…
  • Hydrate, hydrate and then hydrate some more. Hydration is calculated based on a person’s weight—i.e. 30ml per kg body weight. Then, additional re-hydration is required for every glass of coffee, tea, alcohol or soft drink drunk. When you add this all together some time people need to drink as much as 3.5L per day. The old rule of one alcoholic drink followed by a glass of water in between is a good general recommendation. Remember—most hangovers are often simply caused by dehydration.
  • Replenish what is lost. Alcohol depletes our reserves of key vitamins and minerals. The most important group that are lost are B vitamins. A quick tip is to take a B complex before you head out and then an additional one during the night. It reduces the incidence of hangovers markedly, provides valuable nutrients for your liver so it can process the alcohol and keeps your mood (and your wits) positive so helps you have a better night. Food sources are tricky as the alcohol is likely to destroy them through digestion so supplementation is the most realistic.
  • Protect your liver. Another important prescription is the wonderful herbal medicine called St Mary's Thistle (Silybum marianum). Taking this herb before the big night can make a huge impact on your recovery and your enjoyment of the evening - well worth investing! Additionally, it helps to protect our liver in the long term so reduces long term effects and damage.
  • It's too late, the big night is over already...The best approach is to hydrate with pure water and obviously be gentle with your body. Expecting it to run a marathon is simply stupid; expecting your poor and overworked liver to process a 'fry up' is also a bad idea.
  • Extract taken from The Food Coach Newsletter:


Green Smoothies

You’ve heard the saying “eat your leafy greens”? Well, here they are, all blended up and ready to drink in a glass.

To create a green smoothie I use as a green base, spinach, parsley, mint and basil. It’s important to rotate the green base, so sometimes I use carrot tops, bok choy, beetroot leaves, purple leaf lettuce, broccoli, spinach, chard, or kale. Then for flavor to make it palatable I add what ever fruits I have in the house – apples, pineapple, banana, lime, watermelon, coconut, rockmelon, avocado etc. Then finally to liquify it you need to add 2 glasses of water. One important thing you need is a very powerful blender. Not all blenders have a high enough rev count to break this down into a drink.

Leafy greens are full of minerals and nutrients like folic acid, niacin, vit A, B, C, D, E & K. They are high in calcium, iron, magnesium, zinc & selenium.

By blending the greens and not juicing them we are ingesting high levels of fibre. This fibre acts as a giant sponge, soaking up lots of toxins in the alimentary canal, cleansing the body.

The green smoothie is very alkalising for the body. Acidity has been found to contribute to the development of cancers and many other serious ailments. It’s been proven that leafy greens have very high pH levels, which is essential for a balanced alkalised body.

Extract taken from: Effortless Meditation Newsletter


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