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.

End Of Year Revamp

With the end of the year fast approaching, many people including myself are starting to feel a bit tired and worn out from an eventful 2013. When feeling sluggish, eating poorly starts to creep in and it's hard to shed your extra winter weight. Here are some healthy tips to energise your body and help you fit into your summer bikini!
  • Get moving! Endorphins produced when exercising stimulates more energy and makes you feel good. 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.
  • 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.
  • 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: 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%!
  • 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.
  • 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.
  • Late Night Dinners: If you arrive home late rather than having a quick fix like instant noodles or a microwaveable dinner, try having an omelette or a tin of salmon or sardines with a salad.
  • Healthy Takeaway: When time has got the better of you, some healthy takeaway options are Thai stir fry, brown rice sushi, Indian chicken tikka and dahl, grilled fish from your local fish shop, BBQ chicken with salad.
  • Ordering Out: Ask for rice or salad rather than chips or mash.
  • 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.
  • Sweet Tooth: 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.
  • 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.
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


Hair Rehab

With summer just around the corner it is a great time to rejuvenate your hair and give it a break from damaging hair styling tools such as straighteners and hair dryers. Try putting your hair in rehab and following some of these tips and homemade treatments.

  1. Always rinse hair after swimming especially in chlorine or salt water.
  2. Avoid brushing your hair when it is wet as it is more prone to breakage.
  3. Have regular trims/hair cuts at least every 6 weeks.
  4. Increase Omega 3 oils in your diet e.g. consume oily fish, nuts and seeds, avocado, olive oil, flaxseed oil and coconut oils.
  5. Slick your hair back into a pony tail or bun to protect it from the wind.
  6. Let your hair dry naturally occasionally to allow it to recover.
  7. If your hair is greying, it could due to zinc deficiency so try increasing foods high in zinc e.g pumpkin seeds.
  8. If you suffer from dandruff, it may be due to deficiency in selenium which is particularly low in Australian and New Zealand soil. Selenium is the active ingredient in Selsun Blue shampoo but alternatively take it as an oral supplement and increase Brazil nuts in your diet.
  9. Limit toxic hair colouring and streaks, check out Lily Jackson Hair and Makeup for some healthier solutions.
  10. Natural shampoo and conditioners that work well include Moogoo and Goldwell Dual Senses Green Range.
If you find you are losing your hair, it may be due to factors such as : stress, lack of quality sleep, hormonal imbalance e.g. high testosterone, poor diet or using colouring chemicals which strip your hair.  For more advice on how to manage these, come in for a consultation.

Try this homemade hair mask for damaged hair:

1 Tb extra virgin olive oil
1 Tb avocado oil
1 egg
¼ cup water
1 Tb honey
Blend all ingredients and apply onto hair, leaving it for 20-30 minutes. Wear a plastic shower cap or wrap hair in glad-wrap to allow your hair to fully absorb. This is great for itchy scalps or dandruff too!

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 and Sydney CBD 02 9268 9000

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!


Bondi Barefoot 26th May

The "BONDIBarefoot" was first run in 2003 and has quickly developed into one of Australia's most unique running events. A soft sand run over 3 distances - 10km, 4km, and the Barefoot bolt. The event raises money for the North Bondi Surf Lifesaving club, which is a vital component of our community, helping to protect swimmers at Bondi Beach. This is a unique opportunity to run across Australia's most famous beach. It is a fun family day as well as a chance to get fit in the fresh air and sunshine, cheered on by all your friends and family. Whether you are slow or fast, there is a race that accommodates everyone.

Taking the Heat Out of Menopause

The mid-life changes of women are seen as synonymous with ageing. However, I like to view these transitional years as marking the beginning of the second half of a woman’s life, often a time of self-empowerment and certainly a natural process that can be a rewarding experience and a positive event in a woman’s life.

Hot flushes & sweating

These are due to the oestrogen decline, to Lutenizing hormone surges in response to the decline, and indirectly to exhausted adrenal glands that cannot adequately take over the role of hormone production from the ovaries.

Sage is a wonderful herb specifically for hot flushes. A popular home remedy is to chop 6 fresh sage leaves, soak them overnight in lemon juice, strain and drink the juice for 7 - 10 days. Two other beneficial herbs are Astragalus and Zizyphus which support the adrenal glands as well as vitamins C, B5 & B6 which nourish these glands.

Vaginal, skin and eye dryness

Black Cohosh is the herb that works best, and there have been a number of open and double-blind trials in Germany to verify its traditional use for alleviating these symptoms. Vitamin E is the most important vitamin for menopause and older women in general. Simply opening a vitamin E capsule and applying it locally to the vagina softens and lubricates the tissue.

Fluid retention

Both celery and parsley freshly squeezed in a daily vegetable juice work well. Or try dandelion leaf tea which is available at most health food stores. Although you are accumulating water, it is not getting into the cells so you need to drink more water to flush it through.

Depression & anxiety

St John’s wort (Hypericum) is widely used in Europe. It is prescribed by doctors in Germany and has been the subject of many scientific studies. It helps restore the integrity of the nervous system, calm anxiety, and is anti-depressant. However, it cannot be taken with heart medication, other anti-depressant drugs (SSRIs) or HIV medication.

Additionally, oats is specific for depression and anxiety as it nourishes the nervous system. Even having rolled oat porridge or muesli for breakfast will make a difference. Try a drop of lavender essential oil neat on your wrist for a calming and uplifting natural perfume.

Poor Memory/concentration

Gingko and rosemary both increase circulation to the brain and our extremities and are therefore great for memory as well as low libido. Pick a sprig of rosemary bush and place in hot water for an energising tea.

Lifestyle Recommendations

– Wear layers of light, loose-fitting clothing made from natural fibres that can be easily removed;
– Avoid overheating the body by extremely hot baths or saunas, hot chillis & spices, alcohol & coffee;
– Balance your weight so that you are neither underweight nor overweight;
– Try relaxation techniques such as meditation, yoga, massage, guided relaxation CD, aromatherapy;
– Moderate weight-bearing exercise maintains bone density (unfortunately this does not include swimming),  strengthens the heart and improves mood: aim for 1 hour 3 times a week, e.g. walking with hand weights, yoga, gym.

Vital questions to ask yourself during this perimenopausal time:

What is out of balance in my life to cause these symptoms?  How do I feel about going through menopause? Do I fear ageing or growing old? Do I feel I have no purpose or do I still have a career that I enjoy? Maybe my children have grown up and left. Or is it a time to revalue and reassess my life and see it as the beginning of a new stage filled with opportunities?

Certainly, it is a time that the body is producing new-found energy, perhaps only needing to be channelled into a new hobby or pursuit, rather than have it work against you. Often it is a time to put your needs and desires first. Maybe it is time to fulfil a dream or ambition that you haven’t previously had an opportunity to do, taking advantage of your years of life experiences and wisdom.


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.


New Bondi Junction Clinic 9389 3689

New Year, New Beginnings!

As of January 2013 I will be partnering with Better Health Clinic at 40 Grosvenor St Bondi Junction. This means a new number, better services and a fresh new look. You will enjoy the same excellent Naturopathic services at the same convenient location but simply next door. Better Health is a newly renovated clinic with full time reception services so it will make appointment bookings, ordering of products and supplement collection faster and easier. Better Health is a passionate group of health practitioners who offer osteopathic and massage services as well.  

Tuesday 8am - 6pn
Thursday 10am - 8pm

02 9389 3689

Over the past 12 years I've had the privilege of being involved in the key milestones of my clients and their family's lives. I wish 2013 to be a wonderful year of fulfillment and health for you and your family.


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!!


For The Men...Keeping Your Testosterone Pumping

Last week I attended a seminar on Andropause, or male menopause, testosterone deficiency and erectile dysfunction. All three are more common than most men would like to admit, with Andropause now medically recognised as a normal part of ageing, occurring between the ages of 40 to 55 with a significant drop in sex hormone levels. Signs of testosterone deficiency in men include loss of libido and physical agility, poor erection and low ejaculate volume, infertility, shrinkage or enlargement of the prostate, depression, anxiety, fat accumulation around the belly and hips, loss of muscle, high cholesterol and aged appearance. Studies show that this decline in testosterone can actually put one at risk for other health problems like heart disease and osteoporosis.

What Depletes Testosterone Levels?

  • Age
  • Intense endurance sports or exercise
  • Intense emotional stress 
  • Foods high in saturated fats e.g hot chips, deep fried oily foods, animal fats
  • Adrenal fatigue (chronic stress exhausts the body)
  • Medications: e.g Antidepressants (SSRI's)
Pharmaceutical DHEA or Testosterone
A number of recent studies have demonstrated that most of the DHEA or androstenedione gets converted into oestrogens rather than testosterone once in the body. These oestrogens stimulate the mammary tissue causing the common side effect of breast development in men. However, once the hormones are stopped, it is not reversible. 

Naturopathic Treatments
Protein foods increase testosterone production so a diet high in good quality, lean protein is essential. Omega 3 oils found in cold water oily fish such as sardines, salmon, trout, mackerel, flaxseed oil, nuts and seeds are another building block of hormone production and ensure healthy sperm and prostate function. Zinc, magnesium and selenium along with other minerals are also important for testosterone production and to counter stress.

There are a few key herbs that have been shown in studies to increase testosterone and DHEA-S production in the body such as Korean Ginseng, Rhodiola and Withania. It is important to see a qualified herbalist to assess the best combination of herbs and the correct dosage for you. 

Erectile Dysfunction
Only 5-10% of erectile dysfunction is caused by low testosterone. More common causes are heart disease, diabetes, nerve damage, stress, side effects of drugs, exhaustion, circulatory problems. Basically being in good health and being relaxed ensures a strong libido and great performance!

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.


Top 10 Tips to Happiness

The industry of happiness is becoming big business with experts and gurus from Deepak Chopra to Robert Holden so what makes life sweeter and more satisfying? "Your happiness is with you 100 percent of the time" says Robert Holden but the reason we do not always feel it, is we are too busy giving ourselves a hard time. It starts with a choice so "remind yourself often that happiness is not something to achieve. Happiness is something you accept."

Surprisingly, Holden has found that life circumstances have little to do with being happy and more to do with knowing how to enjoy life and make positive choices regardless of how much you earn, how well you have performed or what house you live in. As such, the more authentic you are or the more you simply be yourself  and live by what really matters to you, the more happiness you experience.

Top 10 Tips to Happiness include:

  1. Follow your Joy - whatever brings you that zest or makes you laugh, do it!
  2. Happiness is a Choice - change your attitude and allow today to be even more enjoyable than you thought it would be.
  3. Clarity - live by what really matters to you and your values. There are so many choices but feel what resonates with you as having them all won't make you any happier.
  4. Let Go - release grievances and forgive. You can't change the past and the person who it is really hurting is yourself.
  5. Give Love - no matter what is happening, love through it. Make it your daily intention, mantra, prayer, meditation to love despite and because of everything!
  6. Express Gratitude - make a list of everything you are grateful for in your life - the fabled shortcut to happiness.
  7. Create your own Financial Wellbeing - living within your means relieves you of enormous pressure.  Research shows people with financial wellbeing don't get into debt and spend money on experiences rather than things. Giving to a cause or charity can make you feel better about yourself and connects you with something bigger than yourself and to your community. 
  8. Nourish Yourself - Make time for yourself and start listening to your real desires and needs. Spend an hour a week to fill your self-love bank account with something you really love doing or to nourish yourself.
  9. Exercise and Sleep - both are critical for a positive mindset, to reduce stress and to make healthy eating choices. Even if it's a half hour walk a day, get into the habit today - where in your day can you fit it in? Walk to work, walk up escalators, go outside for lunch. Exercise improves your sleep so get to bed early and avoid caffeine!
  10. Friends - communicating with at least 2-3 people that you consider true friends on a regular, if not daily, basis helps foster trust and support. Friendship is not something you are given but which you develop by putting in time and effort. Surround yourself with people who make you feel good about yourself and with whom you can share. There's nothing better than having a laugh with a friend!

Health Tips So You Perform Like An Olympian

1. Hydrate Hydration is the key to optimising your performance. The simplest advice is to drink enough water prior to exercise to avoid dehydration, but avoid over-drinking which can increase the risk of hyponatremia, not enough sodium or salt. But how much is enough? That depends on how much sweat you're losing, which you can gauge by stepping on a scale before and after a workout. If you lose more than 2% of your body weight (e.g. 1.4kg for 70kg runner) increase your fluid intake next time out. If you have gained any weight at all, cut back in future sessions. If you are a heavy sweater, or if you finish workouts with your skin and clothes caked with white residue, your diet should contain enough salt to replace those losses. Gatorade is popular but it is also full of artificial colouring and flavouring, making it not the best choice. Alternatively you can make your own electrolyte drink with 1 tsp of salt to a litre of diluted apple juice. Coconut water is also a natural and excellent source of electrolytes for re-hydration.  Ask yourself 3 questions each morning: 1) Am I thirsty? 2) Is my urine dark yellow? 3) Is my body weight down more than 2% from the dark before?

2. Fuel Your Body Proper is essential for optimum performance. Never skip meals when training as it slows your metabolism down and hinders your performance. Skip the sugars, lolly binges and junk food - many athletes believe they can eat anything because they will simply burn it off! However, unless you are exercising more than two hours, sugars will only lower your immune system, cause blood sugar spikes and pits, fatigue, mood swings and deplete you of minerals e.g. Magnesium. Every meal should have a portion of protein to help with muscle repair and recovery. Plan ahead - never leave the house without healthy snacks e.g fruit and nuts.

3. The 80/20 Rule Eat 80% of the time to nourish and fuel your body but we are all human, so it is alright to give yourself a treat once a week. Also by never getting hungry and never getting too full, you will allow your metabolism to work for you rather than against you. You lose weight faster and increase your energy by eating more often, rather than starving for hours and then overeating.

4. Timing Is Everything Your meal before a race should ideally be eaten two hours prior consisting of medium GI carbohydrates (not wholegrain as it is difficult to digest) e.g. nut spread on wholemeal toast with fruit. After exercising, you have a 20 minute window in which to replenish your muscle glycogen stores. Muscles that are not refueled can lead to a reduction in lean muscle mass. Most professional athletes will take the time to eat their meals, something the rest of us should follow to improve digestive and give the body a more accurate sense of feeling full. Avoid eating on the run - give yourself 20 minutes to sit and eat.

5. Banish The Gremlin In the weeks or months prior become aware of your negative self talk and practice refocusing your attention on your training. Visualise your race from your preparation prior, your warm up, your race plan and final outcome. Actually imagine and feel yourself in the race so that it becomes second nature to you, convincing the brain that this is exactly how you will perform. To keep your mind on track write some positive affirmations on your ultimate racing ability!

6. Rest And Repair If you are doing more than 1 hour of exercise a day, you will need to rest and sleep more than usual so listen to your body! Nominate a rest day each week when you do no exercise to allow your body to rest and repair and you will find that you perform better and faster for the rest of the week. Most people forget but stretching after you exercise when the muscles are warm helps reduce lactic acid, muscle soreness and stiffness. Deep breathing helps control stress and nerves, which athletes report improves cardiovascular endurance and less fatigue. Breathe in through the nose for 4 seconds and out for 6 seconds.

7. Grab Your Own Gold Medal Everyone has their own Olympic Games - no matter how small or big. The most important thing is not winning, but simply to take part. Just as the most important thing in life is not the goal in the end but the journey. So have a go and enjoy it! With a positive attitude, miracles can occur. Go for it!


Add Fizz to Your Forehand

In a new study, tennis players were given bicarbonate soda and another group a placebo. The bicarb group showed no loss of skill level whereas the placebo group experienced significant skill losses. It all comes down to the alkalizing effect of the bicarb, which counteracts the muscle tiring that comes from the buildup of lactic acid when you exercise. However, long-term excessive bicarb soda intake can cause problems for your blood pressure and stomach. If you want to alkalise your body in a sustainable way, eat plenty of vegetables, especially greens.
Source: Journal of the International Society of Sports Nutrition

Tai Chi Lowered Blood Pressure in 85 % of Trials

The 2,000-year-old Chinese practice of tai chi is a branch of Qigong – exercises that harness the qi (life energy).

Tai chi has been linked to numerous health benefits, including improvements in the quality of life of breast cancer patients and Parkinson’s sufferers. It has shown promise in treating sleep problems and high blood pressure.

According to U.S. News & World Report:

“…In 85 % of trials, tai chi lowered blood pressure. Other studies have shown it to reduce blood levels of B-type natriuretic peptide, a precursor of heart failure, and to maintain bone density in postmenopausal women.”


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