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.

Join The Juice Trend


Summer is the perfect time to detoxify your body and cleanse your winter waste so you will be refreshed and energised for summer action! Out with trapped toxins, in with new nutrients. Commit to a pure diet and reap the benefits.

Most 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 like we should!

Freshly squeezed juices have become the newest health trend. Drinking freshly squeezed juice flushes your body with antioxidants and vitamins in an easily digested form. This takes a load off your digestive system and allows the body to heal and repair. Benefits of juicing range from luminous skin, enhanced energy, mental clarity, detoxification of stored toxins, modifying the body pH to a more alkaline state to combat diseases such as gout, arthritis, liver damage, gastric ulcers and more. In comparison, bottled juices have been pasteurised so they do not go off on the shelf, but this heat destroys the vitamin C and other nutrients, leaving you with only fruit sugar and water.

However, in today’s modern age, when you are still working, exercising and under stress, I feel it is too much strain on the body to do a juice detox for longer than a couple of days. An easy way to incorporate the antioxidant potential of juicing would be to elect one day a week of juices only, or drink one juice everyday. Otherwise make sure you have time to rest and relax during any detox.

The gold standard of juicing is cold pressed juices. These juices are made with a traditional centrifugal machine. As the name suggests, the fruit and vegetables are pressed rather than sliced by spinning blades, which can overheat and oxidise the juice. Pressed juices are thick with an intense and vibrant taste, retaining the maximum amount of nutrients possible as well as the enzymes to aid digestion. They are the powerhouse of essential minerals and antioxidants and it would be difficult to eat enough greens to get the same nutrient impact.

Botanica is a hand crafted cold pressed juice company with a big vision for improving the health vitality of Australians. Started by juice converts, Richard and Nadia, together with an ex-Fratelli Fresh chef and food microbiologist, the Sydney based Botanica's blends taste as incredible as they make you feel. 
Try the mean, green Turtle Power ( kale, spinach, celery, cucumber, green apple, lemon) to the sweet, creamy Nut Bar ( almonds, vanilla bean, agave, medjool dates, cinnamon, and filtered water). Botanica juices are made from nothing but organic or chemical-free fruit, vegetables and nuts, freshly pressed by hand. Now available in Harris Farm Bondi, their landmark store at 547 Bourke St, Surry Hills and delivered to your door or workplace www.botanicalife.com.au

Detox Tips
  • Rather than a morning coffee to pep you up, opt for a fresh juice instead. Carrot, celery, beetroot, ginger are particularly effective, while watermelon, pineapple and mint give a little summer zing. When the afternoon slump hits, rather than reaching for the biscuit jar, head to the juice bar for a healthy kick.
  • Green Smoothies are all the rage! Rather than juicing, buy a blender and 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 sea or Himalayan salt to your water to replace your electrolytes.
  • Summer Coolers: 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.
  • Going Herbal: Green tea and roasted dandelion coffee help the liver detoxify, while lemongrass and spearmint teas have a refreshing zing for summer.
  • 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.

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 
info@claudettewadsworth.com.au
Comments



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 

info@claudettewadsworth.com.au

Comments



Eating For Fatherhood


Eating For Fatherhood - check out OH! Magazine November Issue 4 for my latest article

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 

info@claudettewadsworth.com.au
Comments



Father's Day Prostate Health


For many years, men’s health problems have received less attention than the health concerns of women, and men are traditionally less likely to use health services, even though they are at greater risk of many health problems than women. With Father's Day on Sunday, it is a reminder for all men to prioritise their health and improve their diet and lifestyle.

At a time when the evidence supporting the health benefits of fish oils and omega-3 fatty acids is at an all time high, it certainly comes as a surprise to some to be confronted with a new study that suggests fish oils increase prostate cancer risk. A recent study that gained widespread media attention "Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial" published online in the Journal of the National Cancer Institute cast doubt on Omega 3 consumption ( fish oils) in men, suggesting that it increased the risk of prostate cancer. However this trial has since been denounced due to a number of methodological flaws and has mislead the public.

Firstly, the study was not devised to test Omega 3 intake, so there was no record of dietry fish intake or fish oil supplementation in the study group. There were a number of sampling errors including measurement of phospholipids levels in plasma samples rather than red blood cell samples which is not an accurate measure of Omega 3 consumption. Finally, researchers based their conclusion on insignificant differences. As noted by the Global Organisation for EPA and DHA Omega 3 (GOED), " If the findings were true, then prostate cancer would be rampant in any country with high seafood consumption. ( Scandinavia, Japan, etc.) This is not the case." Males in Japan, while having some of the highest levels of Omega 3 in the world, also have some of the lowest rates of prostate cancer. Omega 3 fish oil is among the most well researched nutritional supplements with over 10 000 studies showing that it is beneficial for health. I regularly see the benefits of fish oil consumption in my patients' health, although it is essential to take a good quality supplement that has been screened for heavy metal contamination.

Some easy steps you can take to improve your diet and health include:
  • Reduce alcohol consumption. Beer contains oestrogen-like and prolactin-like molecules from the herb, hops, from which it is made. Hence, the irony of men thinking they are being very masculine by drinking beer, whereas they are actually becoming more feminine! 
  • Increase antioxidant foods such as blueberries, spinach, beetroot, pomegranate. All colourful fruit and vegetables contain powerful antioxidants that protect the prostate from damage and swelling. Make sure you eat a salad of dark green leafy and colourful vegetables every day. 
  • Eat lots of anti-inflammatory foods such as sardines, trout, blue-eyed cod, walnuts, pumpkin seeds and ground flaxseeds.
  • A fat-soluble antioxidant specifically found in the prostate is lycopene which is highly concentrated in tomatoes. Tomatoes yield more lycopene if cooked and are best eaten with oil to help absorb this fat-soluble antioxidant. Examples of such foods are tomato soup, grilled tomatoes drizzled with olive oil and basil, or tomato paste.
  • Try a healthy drink of freshly squeezed carrot and beetroot juice, green tea or a whole juiced orange daily.
  • Regular moderate exercise with stretching or yoga is essential to increase the circulation through the pelvis and for stress management. 
  • The joy of sex. Excessive ejaculation causes a deficiency of zinc due to loss via the sperm, while a total lack of ejaculation causes accumulation of testosterone in the prostate. It is all about moderation!
  • For smokers, quit smoking because the cadmium in cigarettes displaces zinc, causing zinc deficiency which is implicated in prostate cancer. Smoking is also toxic not only to the lungs, but has been shown to contribute to prostate enlargement ( BPH) and prostate cancer. 
  • Avoid radiation from mobile phones by not wearing one on the hip or belt, right at the level of the prostate/testes. Mobile phone radiation has been found to specifically affect the hormonal glands.
There are many herbal and nutritional treatments for the prostate including Saw palmetto, zinc and selenium that are frequently prescribed by urologists in France and Germany. I urge all men to come in for a health check up and keep their prostate in good nick!

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
info@claudettewadsworth.com.au
Comments



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!


Comments



Lamb Shoulder with Lentil Salad and Steamed Fennel






A hearty winters meal to warm the body and soul.

Lamb Ingredients:
  • 1 lamb shoulder
  • 1 large sweet potato
  • 1/4 cup coconut oil or extra virgin olive oil
  • 1 sprig of fresh rosemary
  • 1 tsp of dried thyme
  • 1 tsp sea salt or pink Himalayan salt
  • 3 whole garlic cloves
Preheat oven to 250C. Cut sweet potato into 3cm slices, leaving the skin on and coating with coconut oil. Slice open flap of lamb shoulder, smear with coconut oil and fry in a hot pan with whole garlic cloves for 30 seconds on 1 side only. Sprinkle with rosemary, thyme and salt and place the sweet potato around the lamb.  Bake for 10 minutes at 250C, then reduce heat to 180C and cook for 1-1.5 hours depending on size. Alternatively you can use your crockpot and slow cook the lamb shoulder by adding two cups of water or stock and cooking for 6-8 hours.

Lentil Salad Ingredients:
  • 2 cups of brown cooked lentils
  • 2 Tb apple cider vinegar
  • 3 Tb extra virgin olive oil
  • 1 handful of chopped parsley
  • 1/2 tsp of mustard
  • Pinch of sea salt
  • 1/2 handful of chopped coriander
  • 1 Tb of thinly sliced spanish onion
Mix all ingredients together and let them sit to absorb the flavours before serving.

Steamed Fennel:
  • 4 whole fennels
  • 2 Tb extra virgin olive oil
  • Sea salt or pink Himalayan salt
Slice whole fennels in half and drizzle with olive oil and sprinkle with salt. Steam or barbecue for 10 minutes or until soft throughout middle.

Serve sliced roast lamb, roast sweet potatoes, lentil salad and steamed or barbecued fennel. 

Enjoy your winter roast!







Comments



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.

Comments



BBQ Fish With Fresh Summer Salad



Ingredients:
  • 4 vine-ripened tomatoes
  • chopped avocado
  • 8 pitted kalamata olives
  • 1 handful of flat leaf parsley leaves chopped
  • thinly sliced fennel
  • 80ml extra virgin olive oil
  • juice of 1 lemon
  • freshly ground black pepper
  • 4x180g Australian Barramundi or Blue Eye Cod fish fillets
  • 2 Tbs olive oil, for cooking
Tip: Where possible try to source locally fished seafood e.g. Australian Barramundi rather than imported Vietnamese. Your fishmonger should be able to recommend alternatives too.

Method: 

Salsa:
  • Cut the tomatoes into quarters and discard the seeds
  • Finely dice the tomato flesh and fennel and place in a bowl
  • Add the olives, parsley and chopped avocado, then add the extra virgin olive oil and lemon juice and season with freshly ground black pepper
Fish:
  • Preheat the barbecue hotplate to high or heat a large frying pan over high heat
  • Brush the fish with olive oil and cook for a few minutes each side, depending on the thickness
  • Serve with the salsa
Comments



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.



Comments



Birth of a NEW .... world, era, way, year


Today is supposedly the end of the world as we know it, according to the Mayan calendar. However as many people view it, it is simply letting go of outdated ways of living and the start of a new perspective of our own lives and the world around us. This is a time to walk your talk and positively contribute to the world you wish to live in. If you want peace, love and harmony in your life and in the world then it's about making it a reality in your own relationships now. It's about seeing every challenge as an opportunity and a time for you to step up and allow your passion and truth to be seen. None of us are living on an island, we are all interconnected globally so whatever you think, say or post will affect many people right around the globe. The way you live your life affects all of us - this is the magic of living.

This is the time to decide that you CAN live the life you dream of. You deserve to feel empowered, healthy, strong and inspired. Trust your gut feelings, embrace all that serves you and let go of anything that no longer does. The best way to create what you want is through joy, laughter, play and instinct. Whatever inspires you and gives you that zest for living is your most valuable source of motivation. Use this wave of inspiration to set new intentions and priorities, look to the future, decide to meet your full potential and then discover the best ways of living that out.

This can be achieved with simple goal setting techniques. We often create goals for our career and work but we forget or think it is unimportant to create goals for our personal lives as well. Setting goals gives you a clear focus for the year ahead. It also sets the intention in your mind and subconscious to find ways of creating this. On a bigger energetic level, it also sends a message to the Universe of what opportunities we want brought to us. Whatever we focus on, we create in life as we direct our energy towards it whether intentionally or not. Let’s use this universal power for manifesting the best in our lives.

Start to look at your goals in all areas of your life:

       1. Personal
       2. Family
       3. Hobbies/sport
       4. Financial
       5. Career
       6. Spiritual

Next is to actually write them down which helps you clarify and crystallize them as a real possibility in your life. Then write a specific time frame next to them that you would like to achieve these in the coming year. It may be easiest to break them up into categories of 3 months, 6 months, 12 months or end of 2013.

Allow your imagination to run wild - you are worthy of it all so have fun with it but be careful that you do indeed want what might well come your way!

Finally keep your list next to your bed and look over it briefly every morning or night, visualize these things coming into your life and what it will be/feel like. Keep the energy and picture alive—don’t just stuff it in a drawer never to be seen again. Make this year rewarding and fruitful for you!


Shine your light into the world!
Comments



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!!






Comments



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!
Comments



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!
Comments



Spring Into Action - How to Set Your Libido on Fire!




Testosterone is the hormone that fuels our sexual desire. Although regarded predominantly as a male hormone, some testosterone is needed in women as well. Symptoms of deficiency can include low energy and a non-existent sex drive. However, low libido can be due to stress, over-work and exhaustion, dietary deficiencies, alcohol and drug use, self esteem issues, communication breakdown in relationship, hormonal imbalances, peri-menopause, or emotional or mental upset. I often remind patients that libido is a by-product of good health physically, emotionally and mentally.

Aphrodisiac Keys:

  • Zinc is crucial for sexual reproduction and hormonal production. A quick zinc taste test will show whether you are deficient and white specks on your fingernails is often a telltale sign. Zinc is obtained in pumpkin seeds (pepitas), meat and oysters as well as supplements if you are deficient.
  • Pump Iron - working out with weights increases your natural testosterone levels and libido in both men and women so start some resistance training. If you are underweight or overweight, this will negatively impact your sex drive and hormonal balance so aim for a healthy weight for your height and build.
  • Herbal Love Potions - Several herbs are renowned for boosting libido and testosterone, specifically Tribulus, Damiana, Withania and Saw palmetto. However, these should be prescribed by a qualified herbalist as they can cause hormonal imbalances if they are not appropriate for the individual.
  • Belly Laugh - Laughter reduces the stress hormones, adrenaline and cortisol, and triggers the release of endorphins, our feel-good chemicals, which relieves muscular tension and stress, heals hurts and resentments and unites people. So to destress, reconnect and freshen up your relationship or simply put a smile on your face and that of your partner, try a double endorphin cocktail of shared laughter, fun and play together in and out of the bedroom!
  • Sex on the Mind - Your libido is in your most important sexual organ, the one between your ears (not your legs). The more you think about sex, read sexy books whether it be erotic stories, romance novels or sex articles, think sexy, dress up in sexy clothes that make you feel good, the more your brain becomes sexual and begins to want more.
  • Sensual Touch - the brain doesn't require orgasm as the most important factor to determine that sex feels good. Hormones such as oxytocin (called the "cuddle hormone") are released through sensual and sexual touch as well, not just through orgasm. If your partner is having trouble climaxing, the best way to enjoy sex is to take away the goal of orgasm. 
  • Healthy Diet - A healthy diet cannot be underestimated in sex drive and hormone production. Eat plenty of vegetables, salads, lean protein, omega 3 oils such as oily fish, avocado, walnuts, olive oil, nuts and seeds everyday. Avoid sugars, fried foods, fast food, caffeine and alcohol which deplete the body of vital nutrients. 

These natural health tips will get your mojo back into action but occasionally low libido can be a sign of other serious illnesses. If your libido is low for an extended period of time, or if you have other health concerns, see a health professional.

Remember you are the sex god or goddess!
Comments



Sperm Busters & Boosters


A Danish study concluded that between 1938 and 1990 sperm concentration has fallen from 113 million per milliliter (ml) to 66 million per ml—a decrease of almost 50 percent in fifty years. Based on these statistics, male infertility is on the rise. Why is this? What can you do about it so you don't end up shooting blanks?

Avoiding known factors that damage sperm while increasing those that boost and protect sperm is the key to high numbers of good quality sperm long term. Male factors represent approximately 40% of the reason some couples have difficulty conceiving so it's time to do some homework men!

Natural treatments with diet and lifestyle changes, herbal medicines and nutritional supplements can make a dramatic improvement in sperm parameters. However, you need at least 3 months of targeted treatments for the beneficial effects to follow through as it takes 100 days to produce and mature sperm.

Sperm Busters:
  • Plastics disrupt hormonal balance by exerting an oestrogenic effect. Avoid using squishy plastic containers No. 5 or plastic cling wrap, especially for hot foods. Use a water bottle which says on it BPA-free (you can buy from Kathmandu or camping shops) or use a stainless steel bottle.
  • Mobile phones snuggled up close to your privates is not a good idea. Sperm are particularly vulnerable to radiation damage so try carrying it in your top pocket instead, place it on the corner of the desk rather than on your body when you can, and switch it off at night so you get at least 8 hours when your body is not being radiated by the mobile constantly picking up a signal.
  • Phytoestrogen foods Excessive intake of foods that naturally contain plant oestrogens will not help your testosterone-driven sperm production! The main ones are beer and soy. Be aware soy is now an additive in many processed and packaged foods so eat natural whole foods - the basics: vegetables, protein, salads, fruit, grains.
  • Medications such as anti-depressants, steroids such as Prednisolone and anabolic steroids actually decrease fertility so seek alternatives or avoid.
  • Hot is not sexy Cotton boxer shorts are better than briefs, stop crossing your legs and avoid heated car seats. Squashing the testes for long periods can harm nerves and impede blood flow so long hours of cycling on narrow bike seats has been shown to reduce male fertility. If you love cycling, keep it short and fast instead and try mixing it up with some other sports.
  • Toxins We are surrounded by chemicals in our environment nowadays from cleaning products, pest control, building materials, paints to heavy metals so try to avoid wherever possible by asking or doing some investigation yourself into alternatives, wear protective clothing, masks or ventilation, especially in the workplace. 
  • Stress Chronic stress exhausts your adrenal glands, reduces testosterone and causes inflammation in the body which damages sperm as well as all other body cells. Find an outlet for your stress whether it be exercise, meditation, nature, creativity but more importantly, change your thoughts and perspective on your life. Life is wonderful and you are great!
Sperm Boosters:
  • Zinc is the number 1 male fertility mineral. It is essential for all aspects of fertility (both male and female) from testes and prostate development, sperm count, motility and morphology to DNA replication for genetic material. Highest food sources include beef, lamb, pumpkin seeds and sunflower seeds.
  • Healthy Diet The healthier your diet, the better your fertility. Keep it simple with lots of fresh, unprocessed meals of vegetables, salads, protein, fruit, Omega 3 oils which provide all your nutrients and antioxidants. Start cutting out junk food, cigarettes, alcohol, caffeine and sugar.
  • The Good Oils These are oils with anti-inflammatory properties that make up the cell membranes of sperm, keeping them supple and fluid for fertilisation to occur: oily fish such as salmon, trout, sardines, mackerel, avocado, extra virgin olive oil, flaxseed oil, nuts and seeds.
  • Be Cool As mentioned above, keep it cool, wear breathable cotton and avoid daily saunas and hot spas. 
  • Pump Your Muscles When you build muscle, you boost your testosterone levels so include some weight training or resistance training, rather than all cardio exercise - mix it up for benefits all round.
  • Think Sexy Your thoughts and emotions have an enormous impact on your testosterone levels. One study tested men before and after watching a football match, showing a rise in testosterone level after the game. You are the star of your own life - get out there and embrace it!
Whether you envision being a father now, in 10 years' time or you already have children, everything you do accumulates in the body to create your health. Start making changes today - your own health, the legacy of your future and health of your prospective child will thank you for it!
Comments



See Older Posts...


 

 

 
 

© 2014 Claudette Wadsworth. All Rights Reserved. 
Bondi Junction 02 02 9389 3689
Privacy Policy | Site Support Vertical Apps