Category: Nutrition

Essential oil ingestion: Just DON'T Do It

6/10/2019

Got gut health issues? Down some OnGuard Softgels to sort out what-must-be candida.
Everyday detoxification? A few drops of lemon essential oil in your water everyday will have your liver squeaky clean in no time... all without having to eat an actual lemon!
Want to feel the spiritual benefits of frankincense oil extra swiftly? Chuck a few drops of that stuff down the hatch and feel your consciousness expand...

No, no, and dear God, NO.

In short, essential oil ingestion can incredibly be dangerous unless prescribed by a qualified herbalist, naturopath or aromatherapist. Not a distributor for an MLM essential oil giant who has no health qualifications or expertise besides what their team leader has passed on to them.

First month on our homestead

3/10/2019

If you're a regular reader of my stuff, you already know that non-wanky health, food eaten for pleasure (not weight control), and social justice are kinda my thing.

So it probably comes as no surprise that living a good hour from the nearest hot yoga studio or massive health food grocery chain doesn't worry me in the slightest.

Actually, it feels like I can breathe again.

Our recent move - from an endless sea of Colorbond steel on the rapidly developing northern Gold Coast, to a rural ecovillage in the hills south of inland Kenilworth - has been a long time coming.

After spending my entire adult life in urban rentals, and the odd caravan or treehouse, I finally feel as though I can say:

I am home.

The alternatives to dieting

30/9/2019

"I'm SO confused by all the diets out there! Everyone says something different. How do you know what to eat, when to eat it, and how much of it to eat?"

This is one of the most common questions I am faced with in my nutrition counselling practice. It is usually asked by a client in an exasperated, overwhelmed tone of voice, accompanied by hands being thrown up in the air!

So I'm going to attempt to answer it here.

In my experience there are two levels at which you can know something to be true.

The first is to know something at the level of the intellect. This is where logic, science, traditional knowledge, past experience and “common sense” coalesce to inform and direct us.

The second is the deeper level of intuition, instinct, or “just feeling” something to be true. This more feeling-based truth happens “below the neck”, in the vast landscape of the body that lies beyond the brain. It may be described as feeling in your heart, sensing in your gut, or knowing in your bones that something is true for you.

Another way to think of it is that we have two different navigation or GPS systems that can help us to arrive at a personal truth: intellect and intuition.

The Honeymoon Period

18/7/2019

"I've been on this juice fast for 5 days now, and I feel AH-MAAAAZ-ING!"

"Keto is the best thing I've ever done. After 2 weeks of low-carb I have SO much energy!!"

"Why didn't I try intermittent fasting sooner? I've lost x kg AND need LESS sleep!"

"I've quit sugar and my skin is SO clear."

"Since going raw vegan my periods have stopped, but I've heard that's a sign my body is getting cleaner." (This one's the absolute worst).

Newbies to diets (yes, these are all wellness DIETS, not healthy, sustainable "lifestyle changes") fill online forums with tales of renewed health, regained vitality, happiness... and of course, weight loss. It's enough to make any unsatisfied online wellness trawler jump on board the next media-sensationalised dietary fad.

In fact maybe YOU are on day 7 of your juice cleanse / bulletproof coffee experiment / I Quit Sugar challenge, and you're feeling so good you've decided to become a health coach and "detox the world".

But friend, you need to understand that what you are experiencing is the dietary equivalent of The Honeymoon Period. You feel great and you truly believe that you've found the fountain of eternal youth and vitality.

The Wellness Diet Cycle

17/7/2019

The typical person I see in my clinic is female, in her 20s, 30s or 40s.

She goes to yoga and only shops at organic markets. She makes her own bone broth, vegetable juices, and paleo "treats" (because gut healing is good, and dairy and sugar are "bad").

She spends a small fortune on vitamins, probiotics and herbal supplements.

She is very health conscious, sometimes bordering on being obsessively so.

She has seen numerous health practitioners prior to seeing me.

And despite her utmost efforts to be healthy, she has long list of seemingly obscure health conditions. The list of signs and symptoms I see in these women goes something like this:

Headaches, migraines, intense cravings, cold hands and feet, sleep problems, rough dry skin, brittle hair, hair loss, IBS (irritable bowel syndrome), dizziness, brain fog, low energy levels, low body temperature, constipation, low libido, bloating, indigestion, frequent need to urinate, anxiety, panic attacks, loss of muscle mass, heart palpitations, frequent colds and flu / thrush / UTIs / herpes outbreaks, unpredictable emotional swings, severe PMS, irregular periods, missing periods, infertility.

The woman in question usually doesn't have every single one of these (although some do), but she will have a significant number (around 80% or more) of them.

By the time they've come to see me, many of these women have attributed this long and baffling list of symptoms to candida. Or a food intolerance. Or simply "being too fat".

And they've come to the conclusion (via Google or some health guru) that the obvious solution is to embark upon yet another restrictive diet. Anti-candida, low-carb, paleo, keto, GAPS, SCD, vegan, intermittent fasting, and raw are the usual go-to's right now.

And herein lies the root of the problem.

The Big Thing most health-conscious people are missing (that's ruining their health)

Most of the women I see in clinic do NOT have a food intolerance, candida, or an allergy to grains. I should add that I have been trained to recognise and treat food sensitivity and intolerance so am well aware of what that looks like. Although it is a valid and very real issue, about ninety percent of the time, food intolerance is NOT the causative factor.

The root of these women's problems is this: They are trying too hard to be healthy and as a result, they are eating too restrictively.

The biggest mistake I see women making today is trying too hard to be healthy.

Intermittent fasting - rad or fad?

26/6/2019

Intermittent fasting (or IF for short) is so hot right now. In fact it's been hot since it rose to fame with the arrival of Michael Mosley on the television and book publishing scene in 2012.

Basically, it means going an extended period without eating. Sounds technical AF, right? (Unlike plain ol' healthy eating and regular movement, which is clearly not sexy enough to attract the attention of the masses!)

IF is fancy-sounding enough to get the attention of those who want the next magic bullet that will help them lose weight and/or get healthier.

So, nearly everyone.

But especially those who already have issues with weight concern, body image, disordered eating or eating disorders - the folks I see the most often.

In actuality, almost all of us intermittently fast. Every night. When we are asleep. Not so sexy, I know. So let's talk a bit about the sexier, newer, more restrictive version.

The laid-back parent's guide to baby's first solids

13/2/2019

Starting a baby eating solids is a time of great trepidation for many parents. This might be because this transition from exclusive breastfeeding or formula feeding to family foods (which starts around 6 months and continues until between 18 and 24 months) is a very vulnerable time.

It's a time when patterns like "fussy" or picky eating, or babies not eating enough to meet their requirements can sneak in, leading to malnutrition or failure to thrive. Delays in developmental milestones around feeding can and often do occur unless good feeding and eating practices are set up, ideally from the start.

And of course, there's always the fear of choking.

No wonder this time can be such a big cause of stress for parents.

But in spite of the clear importance of this transition period, I don't think that it needs to be stressful or scary. I actually think that starting your baby on solids can be an enjoyable, fun and even relaxing time for kids and parents.

And in fact, by taking a deep breath and chilling out you can actually help your child learn to feed themselves in a timely manner, get all the nutrition they need, and have fun doing it.

I have a 12 month old and a 3 year old and they have both been proficient, happy little eaters for as long as I can remember. Here's how I navigated starting my kids on solids when they were around 6 months old, and beyond, all whilst being responsibly lazy.

"Be laid-back about solids introduction. This early stage is mostly for fun and games."
- Ellyn Satter RD, child feeding expert

Can vegans get enough DHA from food?

4/2/2019

Q:
Can you recommend any vegan food sources of DHA? I’d like to try food before supplements.

A:
This is a great question I was recently asked by a vegan client. Getting adequate essential fatty acids (EFAs) is extremely important for everyone, but especially for vegetarians and vegans, and especially if they are trying to fall pregnant, are pregnant or breastfeeding.

We all need EFAs for healthy brain, eye and nervous system function (and development in the case of pregnant mamas), and to keep our immune systems humming along nicely.

The two essential omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are most available in fatty fish like salmon, sardines and mackerel. You can also get these EFAs from fish oil. The fish themselves get it by eating phytoplankton, which themselves subsist on microalgae.

Since vegans don't eat fish, getting enough DHA can be tricky. This is especially true for pregnant and breastfeeding vegan mamas.

Read on for my extended answer to this question. If you're short on time, scroll to the bottom of the article for my short answer!

Rose Petal, Pistachio & Cardamon Chocolate

3/2/2019

When I recently attended this year's Wise Women's Gathering I was gifted a bunch of lusciously scented organic rose petals. It wasn't until my family and I had arrived home from our 10-day road trip (of which three of those days were spent camping solo with the kids while Andreas attended the Wise Men's Gathering - it's hard but doable!) that I decided what I would do with these beautiful petals.

In preparation for my upcoming Valentines Day AcroYoga workshop this Saturday I plan to bring a batch of this chocolate to share.

The combination of partner yoga, flying therapeutics and Zenthai massage I have planned for the workshop could only be topped off by some truly delicious chocolate.

And here it is!

And in case any of you were wondering, yes it is vegan. And raw. And a little bit Persian, given the cardamon and pistachios. And high in magnesium and no doubt lots of other healthy nutrients. But most importantly, it's delicious and feeds the soul.

Read on for the recipe...

5 Flavours to Eat for Health

23/1/2019

In Chinese medicine and in Ayurveda, the hallmark of a balanced meal is the inclusion of all of the flavours. By including all of the flavours in a meal, you’re going to feel very satisfied. And satisfaction is a crucial element of enjoyable, intuitive eating. One of these flavours is bitter, a very important taste that many of us are missing on our plates.

Throughout Spring and Summer in my Southeast Queensland neighbourhood, edible weeds pop up everywhere including in my own my backyard.

Under the kids’ trampoline out of the lawnmower’s reach, I find dandelion greens, sow thistle, billy goat weed, sheep sorrel, and wild carrot, among other largely unknown yet freely available sources of nutrition*. At the farmer’s market I uncover a similar array: mustard greens, endive, chicory, kale, parsley, rocket.