Eat well. Live well.

Ingredients:

• 4 x 200g trout fillets
• Salt and pepper to season
• 1 Tbsp of olive oil
• 1 Tbsp of lemon juice
• 2 ripe avocados, chopped
• Juice of 1 lemon
• 1 garlic clove, chopped
• 1 Tbsp of olive oil
• 2 bunches of asparagus, cut off the end approx. 1 cm
• 3/4 cup of quinoa
• 1 1/2 cups of water

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. http://www.bondibarefoot.com.au/

On the 7th June I am heading to the U.K for a couple of weeks for a friend's wedding so book your appointments now as they are filling up fast. Stock up on your flu fighters before the cold of winter hits. If you need any supplements while I am away, both clinics will easily be able to arrange this for you.

Better Health Clinic - 02 9389 3689            The Jocelyn Centre - 02 9268 9000

When I return I will be revitalised with new creative insights and energy to meet all your health needs.

Reflux is commonly known as heartburn as it strikes in the chest and can feel frighteningly like a heart attack. Symptoms of acid reflux may include laryngitis, hoarseness, sensation of a lump in the throat, post-nasal drip, chronic throat clearing, excessive throat mucous, sore throat, cough, spasm of the throat and/or throat pain. The issue is not with an excess of stomach acid, although it may feel that way, but with a defect in the closing of the oesophageal sphincter that separates the stomach from the oesophagus.

Several foods trigger reflux, including alcohol, chocolate, coffee, spicy foods, tomatoes, capsicums, carbonated drinks (soft drinks), junk food and citrus fruits. Not all of these foods will cause symptoms. Become acquainted with your triggers and avoid them.

Tips to reduce the onset of heartburn:

• Leave 3 hours between eating and bedtime so you do not go to bed on a full stomach.
• Avoid coughing and throat clearing: swallow or sip water instead.
• Elevate the head of your bed with a telephone book or brick.
• Avoid tight clothing, overeating and excess weight.
• Chew your food well and eat slowly
• Lose weight if you are overweight.
• Limit any water immediately prior or during a meal as it dilutes your digestive enzymes.

How to heal your heartburn:
•      Eat soft foods only for 2 days to heal the oesophagus (and lining of the digestive system) from any prior damage that may have been caused by excessive acid in the past. No nuts, crackers, toast, popcorn, biscuits, breakfast cereals, hard crunchy salads/fruit. Eat soft, lightly cooked foods eg. rolled oat porridge, eggs, soups, stews, casseroles, steamed veges, cooked rice, soft fruits, mashed potatoes, yoghurt, bread.
• Drink 1 Tsp – 1 Tb apple cider vinegar in a glass of warm water before meals which will help rebalance the acidity and improve digestion.
• Slippery elm is a soothing demulcent powder that prevents stomach acid from resurfacing. 1-2 tsp in a glass of water after every meal allows your oesophagus to heal.
• If you don't like slippery elm powder you can use raw honey instead. Having 1 tsp any time you feel discomfort or pain as well as before bed soothes and heals the oesophagus.
• If on the run, carry a Red Delicious Apple with you. These apples contain a chemical which is a natural antacid.

For my patients, I prescribe herbal medicines or nutritional supplements that coat and heal the gut lining and rebalance your digestion and stomach pH. These are individually prescribed depending on the cause, such as that old friend, stress.

We are so lucky to live in Australia and have access to a sumptuous array of fresh fish to choose from. This brown rice risotto is deliciously filling for an autumn evening.

Ingredients:

• 1 1/2 cups brown rice (soaked overnight in water)
• 1 large piece of blue eyed cod
• 10 fresh prawns
• 1 green capsicum
• 1/4 cup of coconut oil/butter/ghee
• 1 leek
• 1 vegetable stock cube
• Large handful of green beans
• Fresh thyme or oregano
• 3 cloves of garlic
• 1 zucchini
• 1 fresh red chili
• 1 lemon/lime

Tomorrow is ANZAC Day, 25th April which celebrates the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War. It is a time to honor those who have fought for our freedom today but also an opportunity to remember the Australian tradition of mateship.

Mateship is a distinct Australian quality which brings our community together. Enjoy these healthy Anzac biscuits to share with your family and friends on your ANZAC Day.

Ingredients:

• 1 ½ cups rolled oats 
• ½ cup desiccated coconut 
• ½ cup chopped macadamia nuts
• 2 ½ tablespoons coconut oil 
• 2 tablespoons maple syrup or raw honey
• 1 teaspoon vanilla extract 
• 1 tablespoon water

Method:

• Preheat the oven to 160C 
• Combine all ingredients and mix thoroughly with a wooden spoon or blend in a food processor briefly.
• Roll out and flatten biscuits and place onto a baking tray lined with baking paper
• Bake for 20 -30 minutes until golden brown

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.

As the evening temperature drops, this delicious lamb recipe will make you look like a Master Chef, thanks to Pete Field who cooked this lovely meal for us last Sunday.

Ingredients:

• Rack of lamb 
• Whole cauliflower
• 1 tin of white beans
• 1 Lemon 
• Half bunch of Italian parsley 
• 1 sprig of rosemary bush
• 1 clove of garlic
• Coconut oil for cooking
• Salt and pepper

• Brown racks of lamb in frying pan for 30 seconds each side using coconut oil
• Score meat with a sharp knife and sprinkle with fresh rosemary
• Bake in oven for 30 minutes until tender at 180 degress celcius
• Cut lemon into quarters and add to the baking dish in the oven in the last 10 minutes
• Steam cauliflower for 10 minutes
• Blend steamed cauliflower, tin of white beans, a little of the water from the steamer, 1 clove of garlic and half a bunch of parsley
• Salt and pepper to taste
• Remove lamb from oven and allow to sit for 10 minutes before cutting into cutlets
• Place cutlets on top of the cauliflower puree and serve with baked lemon
• Best eaten with a squeeze of baked lemon and a fresh salad of diced cucumber, red and green capsicum and feta 

These Hot Cross Buns are a gluten free and nutritious alternative. Good for those on a Paleo diet too. Drizzle dark chocolate crosses on top if you like.

Ingredients:
2 organic eggs
3 cups almond meal
80g raisins/sultanas
1/4 cup extra virgin olive oil

2 tablespoons raw honey
1/2 teaspoon baking soda

1/2 teaspoon vanilla bean powder/essence
1 teaspoon cinnamon

Zest from 1 orange

Pinch of sea salt
Coconut oil (to grease baking tray)

Method:
Preheat oven to 180 C
Combine dry ingredients (almonds, baking soda, vanilla, cinnamon and salt) and mix well
Blend wet ingredients (oil, honey, orange, eggs) in food processor
Add wet ingredient to dry ingredients and mix well
Pat spoonfuls of mixture onto a greased baking tray
Bake for 30 minutes or until golden

Serve with organic butter & raw honey or homemade jam. Also delicious on their own!

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