2011

Fresh new look awaken your health website | Recipe: Broccoli Quinoa Salad | Annual Leave Dates | Find Me On Facebook

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• Winter

  Interview: Donna Macmullen | How Can I Make My Life Less Toxic | Recipe - Winter Minestrone

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  Awaken Your Health Winter 2011 Newsletter Welcome to the Winter Edition of the AYH Newsletter and blog. With Winter now upon us, I hoped to share some quick reminders of ways to stay well during these cooler months. You may not have heard form me for a while, as things have been very busy both in the clinic and in other professional life. One of the things that has kept me occupied, was my recent Seminar Series around Australia/NZ called Chemical Overload: The Toxic Burden on Human Development This was very well received and is a topical issue attracting media attention of late. Last week, 60 minutes did a story on the dangers of Bisphenol-A (a chemical found in plastics including baby's bottles). I am always thrilled when the mainstream media draws attention to the dangers of a chemical, especially when it comes to the health and wellbeing of babies & children. To read the transcript, click the link: 60 minutes report – The Toxic Truth. Have you ever thought about the hundreds of different chemicals we are exposed to each day - in products we use to clean our homes, the personal care products we use on our bodies, in the pesticides we spray in our homes, offices, gardens, and playgrounds and in our food, water and air? So as food for thought this winter, I wanted to challenge you to make your lives a little less-toxic by becoming familiar with my Top Ten Tips on how to reduce your daily chemical exposures – please read below. Also, stay tuned for information to come about a lecture I will be giving on Chemical Overload at Bondi Beach Public School in August this year. Finally, if you are after some inspiration on the products you buy for your small children – including BPA-free bottles and toys - please read through an interview I did recently with Donna MacMullin of IttyBittyGreenie. IttyBittyGreenie is a fabulous Australian online store that is proud to offer the latest toxin-free children's products made by manufacturers that are committed to earth-friendly practices. Happy reading. Stay warm & green, and I hope to see you soon in the Clinic. Tabitha   Article: How can I make my life less Toxic? Have you ever thought about the hundreds of different chemicals we are exposed to each day - in products we use to clean our homes, the personal care products we use on our bodies, in the pesticides we spray in our homes, offices, gardens, and playgrounds and in our food, water and air? Numerous industrial chemicals have been detected in human blood, urine, hair, breast milk, and even umbilical cord blood. There is growing interest in studying the possible health effects of the increasing number of chemicals used in industry, food, and consumer products. BPA, phthalates, and parabens are included among the many chemicals now being studied for their endocrine-disrupting potential. Other types of industrial chemicals include industrial solvents and lubricants such as PCB's, Flame retardants, dioxins, pesticides, fungicides, and some pharmaceutical drugs. Conditions associated with endocrine disruption include infertility, decreased sperm count, breast cancer, endometriosis, prostate cancer, ovarian cancer, asthma, allergies, and obesity. As a mother, I want to do everything I can to keep my family safe from harmful chemicals, and perhaps you feel the same way. For that reason, I have summarised below some simple and successful strategies that you can adopt to try to make your modern life & your family's life less toxic. Follow these simple steps to reduce your chemical exposures. Are there any articles or topics you would like to see in an upcoming newsletter? Let us know   Interview with Donna MacMullin from IttyBittyGreenie Q: Hi Donna, What is IttyBittyGreenie and how was it 'born'? Hi Tabitha, IttyBittyGreenie started as a blog while I was doing research into chemical exposures during my pregnancy and looking for toxin-free and eco-friendly products for my son. I had recently moved to Australia from Canada, where issues like BPA and phthalates had lots of media attention and were banned from children's products there. I was surprised it was difficult to find BPA-free baby products in Australia and people here just weren't as informed about the dangers. I'm a journalist by trade, so the research part came naturally – but as a concerned parent, I wanted to share this information, and the blog was a great way to do that. Eventually, the interest generated from the blog, combined with my own entrepreneurial spirit, led me to create a retail website to offer these products as well. Q: What sorts of products do you offer? Clothing made from organic materials, skincare that is chemical and preservative free, toys made from natural, sustainable sources, bottles and feeding utensils that do not contain hormone-disrupting toxins such as BPA. I strive to offer items with recognized eco-credentials, so they are "certified organic" and also ensure they are made under fair trade labour practises and take into consideration minimal or recycled packaging. Q: What sort of toxins may be used to produce some children's toys that are not organic? Many toys marketed for children are made from colourful plastics, and in Australia, there are currently no restrictions on the plastics used for toys, although many contain chemicals categorized as carcinogens (cancer causing) like PVC, and hormone disruptors like BPA and phthalates. While wooden toys are a better option, you do have to choose wisely – some wood toys are painted with lead-based paints, and lead exposure can cause learning disabilities and behavioural problems in children. Q: What are some healthy plus environmentally sustainable options for infants & children's toys? One of my favourite toy companies is Green Toys, because they offer classics like trucks and tea sets made from 100% recycled and non-toxic plastic, which makes them colourful and durable and safe for children of all ages, while also being amazingly eco-friendly – even their packaging is 100% recycled and there are no twist ties. Another is Plan Toys, which makes educational and developmental toys from rubberwood that is not treated with pesticides, coloured with natural dyes and sourced from sustainable forests. Their pull-along toys are great for toddlers and their play food and vehicle sets are wonderful for encouraging imaginative play. For babies, Sophie the Giraffe is a gorgeous natural rubber toy that teething babies love, and we also have a range of soft toys that are made from certified organic cotton and coloured with eco-friendly non-toxic dyes. Q: What should we look out for to avoid in many commercial baby products? While I've already mentioned toxins in plastics for feeding products and toys, it's important to also think about chemicals in baby skincare. Infant skin is thinner than adult skin, and therefore what it absorbs is a lot more potent. Read the labels carefully, opt for certified organic ingredients and avoid chemicals like sulphates, parabens, petroleum derivatives and artificial fragrances. Also, a lot of sleepwear for children is treated with chemical flame retardants such as Polybrominated Diphenyl Ethers (PBDEs), and these chemicals have been linked to everything from allergies and asthma to cancer and reproductive disorders. You'll often find a "low fire danger" tag attached to these items. Opt instead for snug-fitting, organic cotton or bamboo pajamas and blankets so everybody can rest easy...   Recipe: Winter Minestrone A nourishing and delicious winter meal packed with betacarotene and immune boosting nutrients. Great for a cold winter's night. Ingredients: 3 cloves organic garlic 1 leek ½ bunch celery 3 carrots 1 bulb fennel 1 bunch each of coriander, parsley, basil I bunch spinach / cavero nero / kale ½ a cauliflower 2 Zuccinis 1 can organic canelini beans or other legume (www.edenfoods.com) 1-1.5L organic chicken stock 3 tabelspoons of pesto mixed through for extra taste 3 tablespoons of extra virgin olive oil for cooking Method: Put the Olive oil in a thick-bottomed large saucepan and simmer the chopped leek, celery, fennel, garlic, and fresh herbs. Cook until soft, about 15 minutes. Add the stock and other diced vegetables, and simmer on low heat for about 45 minutes. Add the pesto towards the end and mix through well. Remove about one quarter of the soup and blend in a food processor or blender until smooth. Return to the bulk of the soup. Add salt and pepper to taste. Serve hot with a generous serving of finely grated Parmesan cheese. Tips: This soup freezes well for those time-poor peeps. Store in glass tuppaware (Pyrex).

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• Summer

  awaken your health Featured In Marie Claire | Your New Years Revolution | Recipe - Tuna Mixed Bean Salad

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  Awaken Your Health Summer 2011 Newsletter Welcome to the first newsletter of 2011. The New Year is a great time to make positive changes in your life. Becoming healthy is the most common New Year's Resolutions for a good reason. It is one of the core resolutions which all other resolutions depend on. Without good health and clarity, how can we begin to really enjoy life to its fullest? So to support you in your very own New Years Revolution, I have written a short article below to inspire you towards your best health. After reading, if you do feel that a 'Cleanse' would benefit you after the silly season indulgences, then please get in touch to arrange a short consultation and a tailored detoxification program to suit your individual needs. To see some of the projects that have been keeping me busy since the last newsletter, please read through the announcements below. And finally - as Summer is salad-time - I have included quick and delicious Tuna and Mixed Bean Salad Recipe below. I hope you can use this recipe to help you charge ahead towards your health goals for 2011! Wishing you a wonderful couple of months ahead, and I look forward to hearing from you as always. In health and happiness, Tabitha Announcements: Awaken Your Health was recently featured in Marie Claire Magazine: 10 ways to Glow Click here to see the details of the Professional Lecture Series I am giving around the country in March/April: Chemical Overload Solutions. As a result of this Lecture circuit, I will be away from the clinic for the month of April 2011 – my apologies for any inconvenience caused. A reminder to please be as organised as you can with re-ordering any medicines that you may require for ongoing care well before the end of March. Thank you   Article: Your New Years Revolution Significant lifestyle changes don't occur overnight – experts say the brain needs several weeks to create the neural pathways to 'ingrain' a new habit. But remember, "A journey of a thousand miles must begin with a single step." –Lao Tzu. I challenge you to install some awareness into your everyday choices. Here are some steps to get your started. Hydrate One of the easiest things to do to get your body functioning optimally is to drink lots of water. Ideally, the water should be as pure as possible, so purchase a filter for your taps at home or consider having spring water delivered to your home. If you find water boring add a little lemon, ginger, or mint – otherwise, drink cold (organic) herbal tea as an alternative. Invest in a BPA-free water bottle to carry in your bag so you have water on hand all the time. Avoid using plastic water bottles – especially in the heat or for long-term-use. To find out what's in your bottled water, besides water, read the Environmental Working Group's just released 2011 Bottled Water Scorecard. Choose your drinks wisely Alcoholic drinks are a source of empty calories and can often be consumed in excess over the festive season – placing a load on your liver and on your waistline. Now that the festive season is settling down, aim for 4 alcohol-free days per week and stick to 2-3 standard drinks on the days that you do choose to drink. Sugars and calories from other drinks such as juice, cordial, soft drinks, 'nutrient' waters, iced teas, and flavoured milks all add up very quickly too. Replace sugar filled and artificially sweetened / coloured soft drinks with sparkling mineral water with a dash of fruit juice or fresh mint and a squeeze of lime. Support your Liver by doing a Cleanse Whether it's the air we breathe, the water we drink, the food we eat, or the products we use, everyone is affected by the thousands of chemicals in our internal and external environment. These chemicals can place a huge load on our liver and can inhibit the proper functioning of our bodies and make us feel run down. Silymarin found in Milk Thistle herb, is just one of the natural substances that has been shown to be beneficial for protecting the liver during times of increased alcohol intake and during times of consuming a rich, high fat diet. Human studies have found silymarin to: Have protective effects against both the acute and chronic damage caused by alcohol Show a positive influence on cholesterol levels Have favourable effects on both fatty liver and insulin resistance Be useful for both detoxification and weight loss protocols Besides supporting liver detoxification, a Naturopathic Cleanse is a reminder to come back to basics with dietary and lifestyle choices. The most frequently reported benefits of doing a Cleanse are mental clarity, improved energy, improved digestion, weight loss, balanced moods, and long-term dietary changes. Detox your Enviroment Every day we are exposed to hundreds of different chemicals in products we use to clean our homes, personal care products we use on our bodies, the pesticides we use in our homes, offices, schools and gardens, and in our food, air and water. Research now suggests that even trace amounts of some of these chemicals may affect many biological processes – like gene activation, hormone production, and brain development. Try to minimise your use of commercial cleaning products. Use greener cleaners like white vinegar in place of bleach, and bicarb soda to scrub and get rid of stains and odours. Also, try to use better body-care products. Minimise your use of aluminium containing antiperspirants, perfumes, and hair-sprays, and look up your products on cosmeticsdatabase.com. Avoid toxic emotions and stress There is much research to support that how you feel and think influences your health profoundly. Try to avoid being around negative, energy draining people. Choose to be positive, optimistic and focused on improving your health. If you have major stress I your life, enlisting the support of others to help you can be beneficial. Please do get in touch in you need other suggestions for managing stress - there are many natural tips and supplements that can be of help.   Recipe: Tuna Mixed bean Salad Serves 6 Ingredients: ½ can of Cannellini Beans (White beans)– drained and washed ½ can of Black Beans– drained and washed ½ can of Garbanzo beans – drained and washed ½ can of Adzuki OR Kidney beans – drained and washed (We use Eden Organic or Annalisa brand: can size 400g or 240g drained weight) 1 red capsicum - washed and diced 1 green - capsicum washed and diced 3 carrots - washed a diced 2 large celery sticks – washed and diced 1 cup of freshly boiled sweet corn kernels - cooled ½ punnet of baby or grape tomatoes – washed and sliced in half 1 bunch of shallots - washed and chopped finely 1 bunch flat leaved parsley – washed and chopped finely 2 cups of fresh green leaves: Wild red lettuce / rocket / baby spinach 1 tablespoon of baby capers 1 x 425g can of tuna in Olive Oil     Lemon dressing: 1 tablespoon extra-virgin olive oil 2 tablespoon freshly squeezed lemon juice 1 tablespoon of wholegrain mustard Method: Drain canned beans and wash well. Placce in large mixing bowl Boil corn kernels (cut fresh from cob) and rinse to cool. Add to bowl. Add finely diced capsicums, sliced baby tomatoes, diced carrots, celery, shallots, and parsley to bowl. Loosely mix. Drain canned tuna, flake and mix through the bowl loosely. Finally add lettuce / rocket / baby spinach leaves and capers & mix entire contents of bowl well. Make lemon dressing: Combine 2 tablespoons lemon juice, extra V Olive oil and wholegrain mustard in a glass jar with lid. Secure lid and shake to combine. Pour over salad. Season with salt and pepper if desired, enjoy! Did you know…. This recipe makes 6 decent serves and will last in the fridge for 2-3 days. This recipe wins all the ticks from me: it's: high in protein; high in fibre; high in omega 3 fatty acids; gluten Free; contains zilcho saturated fat; is low in sugar and yeast, and tastes delicious Eden Organics Brand of canned lentils / legumes contains a BPA-free lining, and uses Kombu seaweed instead of salt to taste. Adzuki Beans are mild, sweet, strengthening and easy-to-digest legumes – containing impressive amounts of both fibre and protein. Adzuki beans are traditionally eaten at New Year's for good fortune.

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• Christmas

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• Spring

  Announcement For New Mums | Vitamin D - Let The Sun Shine In! | Recipe: Adzuki Bean, Pumpkin And Ginger Casserole

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  Awaken Your Health Spring 2010 Newsletter Spring is finally here and I hope you are enjoying some sun at every opportunity. For those of you that are wondering where the Winter Newsletter got to, so am I…. I can't believe how fast the year is flying by! With the arrival of Spring, I have been inspired to bring to your attention some important issues that have been given attention in the media in relation to Natural Health. Vitamin D has been a hot topic in both International and local news lately, with headlines proposing worldwide policy changes to increase our recommended daily intake. Over winter I presented at the Pharmacy Expo on many of the recent research advances about Vitamin D, and I now want to share with you some of those key concepts and remind you of the benefits of sunshine to your health. I've expanded on this below. Also since my last Newsletter, Complementary Medicine has again received much attention in the National media with an Access Economics report highlighting the cost benefits of natural medicine interventions. This thorough report demonstrated just how cost effective natural medicine interventions can be, particularly when dealing with prevention and management of a number of common chronic health conditions. These findings highlight the benefits of complementary medicine intervention for the health of all Australians. I welcome this report, and I welcome a more integrated healthcare practice environment for best patient outcome. To read more about this important report, click on the link above. Read on below to find a simple recipe for an Adzuki Bean Casserole – a clean and light recipe to kick-start your Spring Cleansing. Spring is a wonderful time for a Body Cleanse, and I am more than happy to individualise a great detox program for you if you feel it would benefit you. I have also included here reminders of my simple Hummus recipe and a great protein-packed Breakfast Smoothie recipe – both perfect for the warmer months ahead. I hope that you enjoy this Newsletter, and I look forward to hearing from you in the coming weeks. In health and happiness, Tabitha Announcement – please support me in the Yoga Aid Challenge In other news, I will be participating in a Yoga Aid challenge in November, to raise money for Barnardo's - one of Australia's most well respected Children's Charities. I will be joining Lauren Penning from the Life Pod Team If you want to get involved, please come and join me, or please support me by making a donation to this great cause, and help to make a small difference with this Challenge. Donations are made to Barnardo's. Please click here to visit my fundraising page. Announcement for new mums Please check out this great new website dedicated to mums and bubs in the Eastern Suburbs. Lots of useful information to keep you in the loop. See http://ellaslist.com.au/ Article: Vitamin D - Let the Sun shine in! The past decade has seen enormous advancements with our understanding about Vitamin D and how it affects our health. Recent International proposals to increase the recommended daily intake (RDI) of Vitamin D recognise the important contribution of Vitamin D in reducing diseases such as childhood rickets, adult osteomalacia, cancer, diabetes, multiple sclerosis, depression, obesity, muscle weakness, and even allergies. We obtain our other vitamins from our food; and while it's possible to get vitamin D from oily fish and some other foods, most of the vitamin D in our bodies comes from a chemical process that takes place underneath our skin with penetration of the sun's UVB rays. In fact, this method of production leads to about ninety percent of our total Vitamin D yield. Ironically, despite Australia being 'the sunburned country', Australia is experiencing a mass Vitamin D insufficiency. Research published in 2007 showed that the majority of the Australian population were Vitamin D deficient, and my clinical experience certainly reflects this. Reports from Westmead Children's Hospital also back that Vitamin D deficiency is reaching record levels in our infants and children - which is of particular concern in terms of their rapid bone growth and future health potential. Originally thought to only influence bone health, the best available research now shows that low vitamin D levels are linked to an increased risk of osteoporosis, heart disease, multiple sclerosis, type 1 diabetes, several cancers, depression and rheumatoid arthritis, poor immune defencecs, among other things. Vitamin D can also help to activate your immune system in acute infections. Read Here And Japanese research from last year showed that Vitamin D supplementation in school aged children through winter, reduced risk of Viral Flu infection by half and helped to reduce asthma attacks. Read Here Vitamin D deficiency is caused, in large part, by modern society's indoor lifestyle, and by People live, work and play indoors under artificial light. UVB rays from the sun cannot penetrate through clothing, glass windows, or SPF creams. Even an SPF 8 blocks over 97.5% of UVB penetration, such that almost no vitamin D is made. There are also some medications - such as statins prescribed for high cholesterol - that can reduce Vitamin D manufacture underneath our skin. Further to this, "sun-phobia' that is perpetuated by melanoma risk and the Slip Slop Slap Campaign from the 1990's has augmented the problem. You would be forgiven for being confused as to Vitamin D vs Skin Cancer risk. Essentially, adequate Vitamin D levels can be achieved through safe sun exposure in spring and summer (without SPF). If you are concerned about the risks of melanoma or early ageing with sun exposure to particular parts of your body, supplementation of D3 is much more predictable way of ensuring adequate Vitamin D intake rather than sun exposure – and is the only way during the Winter months. Am I Vitamin D deficient? Good question! Most people who avoid the sun, and almost all dark skinned people, will probably be deficient. But there is no way to know for certain until you get a 25-hydroxyvitamin D test, also called a 25(OH)D. Levels should be above 80nmol/L for infants, children, and adults alike. Screening is particularly essential for people who fit the descriptions in the box opposite, and especially during or immediately after the winter months. October tends to be a 'trough' time for Vitamin D levels in most Australians. Office workers People who always use UV sun block, including in your moisturiser People who have dark skin Pregnant or breastfeeding mother Breastfed babies * Children who are at Pre-school or School Individuals with a personal Hx or family Hx of Breast Cancer, MS or type 2Diabetes Patients on long term statin therapy Hospitalised patients, elderly, obese etc *Breastfed babies are particularly at risk of Vitamin D deficiency, as (whilst breast milk is the best source of nutrition for babies by a country mile), perfusion of Vitamin D into breast milk form the mother is poor. All babies need 'sun-kicks' from birth – just a couple of minutes each day with some bare skin exposed to the sun. So, what are the take home messages? * Most Australians are deficient or sub-optimal in Vitamin D – so get tested. Optimum risk reduction for preventing many diseases are achieved at blood levels of 25(OH)Vit D between 80nmol/L and 120nmol/L. * All sun cream companies make sun cream that block UVB penetration and hence all Vitamin D manufacture. * We can make enough Vitamin D with intentional safe sun exposure – but keep your time in the sun moderate – 15 minutes for most skin types daily, at this time of year (non-reddening exposure). This is appropriate for most skin types but there is always individual variability. During the winter months, talk to your Health Care Provider about a Vitamin D3 supplement – these are extremely affordable and effective. * Vitamin D3 is extremely safe. There are virtually no negative side effects from deficient people taking vitamin D3 supplements, even at seemingly high doses such as 4000 - 8000 IU per day (more than ten times the current Australian RDI). * Although I have included only a small number of studies here, the message is consistent and clear in all of he studies: Vitamin D deficiency is a major health issue and must be addressed. What can I do to boost my Vitamin D? High Vitamin D foods include: Cod liver oil, Fatty fish such as sardines, salmon, herring, mackerel; fortified milk; and eggs. Get regular safe & smart sunscreen-free exposure to the sun. Time spent will vary from person to person based on age, season, skin colour etc: but what has been proposed is 5-15 minutes exposure to 20% of the body surface area, between 10am-3pm in Summer; and 2-3 hours per week in Winter to maintain adequate levels of Vitamin D. Use a D3 supplement of between 1000IU-5000IU daily throughout the winter months; on the personalised advice form your health care provider. Preventing disease through vitamin D3 supplementation is a low-cost investment in health that pays off a hundred fold (or more) through health care cost savings. Where can I find out more? Come in for an appointment to discuss an individualised management plan, and check out the Vitamin D Council – a nonprofit organization whose mission is to increase public and professional awareness of the health benefits of vitamin D.   Recipe: Adzuki Bean, Pumpkin and Ginger Casserole Serves 4 Ingredients: 2 cups adzuki beans (soak overnight) OR 2 400g cans of Adzuki beans (Eden Foods) drained and rinsed very well 1L water or veggie stock 2 kombu strips 1/2 jap pumpkin (oven roasted 180 C rubbed with olive oil & sea salt) 2 medium brown onions, finely diced 1 bunch Corriander 1 clove garlic 2 tblsp Tamari (to taste) A 4cm x 4cm knot of fresh ginger, chopped finely or grated fresh parsley or coriander to garnish ½ cup brown rice Method: Cut the half-pumpkin into about 8 chunks, paint them with olive oil, and roast at 180 degrees for about 30-40 minutes. Then let cool and remove skin. Sauté diced onions and coriander in olive oil until soft, then add the garlic, ginger and Tamari. Cook for a further minute. Add beans (dry soaked; or canned), pumpkin, kombu strips and water or stock to the pot and bring to the boil. Lower heat and simmer. Take Kombu out, chop it finely and return it to pot. Cook casserole until beans and pumpkin are soft, then season as desired with additional Tamari. If a smoother consistency is desired, use a bar-mix or remove half of the casserole form the saucepan and blend, then return and combine. Cook the brown rice then serve with the casserole. Garnish with coriander leaves Bon appétit! Tips: Adzuki beans are a Japanese red legume that has exceptional protein and fibre content, making them a great ingredient for weight loss and healthy weight management. Dried Kombu is a Japanese Seaweed available at most Health Food Stores, which enhances the flavour and mineral/Iodine content of stews, soups and casseroles. The amino acids in Kombu also help soften beans and make them more digestible. Serve this casserole with cooked Quinoa for additional protein, and for a completely Gluten free meal. Freeze the casserole in portions and defrost for a quick dinner option.   Newsletter Design by Squeeze Creative

• April

  Building Your Resilience | Recipe: Pumpkin, Sweet Potato And Ginger Soup | Wholefood By Jude Blereau

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  April 2010 Awaken Your Health Newsletter Welcome to the April issue of Awaken Your Health e-Newsletter. I hope you had a rejuvenating Easter break. I recently attended a seminar in Sydney with Dr Timothy Sharp - one of Australias leading Positive Psychology experts - called Building Your Resilience. As I found it really valuable experience, I wanted to share with you a couple of the key points discussed that resonated with me. You will also find below a recipe for a nourishing soup perfect for a cool Autumn evening. Recipe is care of a book called Wholefood by Jude Blereau - a magnificent recipe book that was given to me as a gift, and continues to give by inspiring me to cook with wholefoods to create simple & nourishing meals. As you may be aware, this past few months I have been working hard preparing my own Seminar Series that I have been asked to present in six venues around Australia and NZ in April. Hence, this Newsletter is short and simple. I hope you enjoy it and can incorporate some of the messages into your daily life. And finally, Thankyou as always, for entrusting me with your health. Warmly, Tabitha Building Your Resilience We all have sources of stress in our lives, and our resilience is about our response to everyday situations and stresses that we encounter; as well as our ability to then get up the next day and do it all over again. A dictionary definition follows: Resilience is the ability to thrive, mature, and increase competence in the face of adverse circumstances. For most of us, resilience is best summarised in the quote below: "Life is not about how fast you run, or how high you climb; but how well you bounce". There are things that can be done to boost your resilience; which inevitably make dealing with stress and adversity easier. • Work on your adaptability. Whilst change can be unsettling, Life IS change, the more you can embrace this and adapt, the more resilient you will be. • Humour is a key ingredient to reduce stress: mistakes are a part of life. • Meaning and purpose are important for resilience: get involved in something that you believe in. • 'Act' rather than 'react': better still, be pro-active. Mind the gap between something happening, and how you respond. • It's clear that your physical state is intimately connected with your thoughts and feelings: hence an every-day plan to build resilience includes plenty of sleep, plenty of water, a regular exercise regime, and nourishing wholefoods. • When things do seem hard, try connecting more with people rather than withdrawing: when you are linked in, you are more resilient. • Ask yourself: What is the pearl in this? As we know, the formation of a natural pearl starts when a foreign substance slips into an oyster and irritates the inside of the oyster. It's wise to remind yourself that there is something valuable to be gained from every situation. • Practice gratitude for what you do have. Try to be aware of the good things that happen to you each day (perhaps take a minute to write them down at the end of each day), and enjoy reading the Gratitude poem below. "Gratitude unlocks the fullness of life. It turns what we have into enough and more. It turns denial into acceptance. Chaos into order, confusion into clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates vision for tomorrow" Melody Beattie (from the Simple Truth Website).   Recipe: Pumpkin, sweet potato and ginger soup Ingredients: 1 large onion, diced 4-5cm piece of Ginger root, finely chopped 1 garlic clove, finely chopped 1 bunch coriander, stems roughly chopped, leaves left whole 1.25kg Jap or Butternut Pumpkin, peeled and roughly chopped 1 medium sweet potato (400-500g), roughly chopped 1.25L vegetable stock (just enough to cover the vegetables) Tamari, to taste Finely ground black pepper, to taste Pear juice concentrate, to taste Optional coconut milk, to finish   Method: Heat 1 tbsp Olive oil in a large heavy-based saucepan. Add the onion, ginger, garlic and coriander stems and sauté gently over a low heat for 10 minutes. Add the pumpkin, sweet potato and stock. Cover with a lid and cook over gentle heat for 30 minutes. Cool the soup slightly and then transfer to blender and puree until smooth. Check for taste, adding Tamari and pepper to taste, or a small amount of pear juice concentrate to deepen and balance the flavour. Return to the pan and reheat the soup, and serve sprinkled with coriander leaves and a drizzle of coconut milk. Enjoy! Tips: Serves 4 hungry people The coconut oil is optional, but adds a creamier taste to the finished soup The soup can be made as a batch and frozen for later (sans Coconut milk)

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• February

  Ten Tips For A Healthier Heart | Recommend A Friend | Recipe: Borlotti Bean Salad

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  Awaken Your Health February 2010 Newsletter Welcome to the February 2010 Awaken Your Health Newsletter. This month's newsletter is a simple reminder to busy people of how best to look after yourself. So, I thought with Valentine's Day approaching, I would focus on heart health. Knowing what you can do to keep your heart healthy and strong is critical to your future health and wellbeing. I have included a refreshing Borlotti Bean Salad recipe, sure to be useful to all who may have over-indulged a little during the Christmas break - as it's light yet filling – a great addition to a protein at lunch or dinner. You will also read below a small gesture of my appreciation for your continued referrals – my business relies on word-of-mouth and I warmly thank you for your support. Please feel free to email or call if you have any specific topics or questions you'd like covered in future newsletters. For now, however, I hope you enjoy reading this, and I look forward to connecting with you and continuing to support your healthiest intentions. Warmly, Tabitha Ten Tips for a healthier heart If you just want to be sure to take the best care of your heart, these ten tips are for you. Some are old, some are new, each will help your heart beat true. 1. Know your numbers. Make sure you know your cholesterol profile, blood pressure, and blood sugar, and track them once a year. Ask your health care professional to then assess your heart attack risk based on these and other parameters. 2. Be good to yourself. Pamper your heart and arteries with a better diet and more exercise. If you smoke, make this the year to stop. If you are overweight, shedding even a few kilos can take a load off your heart by improving blood pressure, blood sugar, and artery function. If you are a heavy drinker, try to eliminate alcohol during the weekdays and enjoy a maximum of 2 standard drinks, only two nights per week. 3. Remember the 'two' and 'five' rule. Eating plenty of fruit and veggies helps us to maintain a healthy weight – they are high in fibre, low in calories and packed with phytochemicals, vitamins and minerals for optimal health. Adults need to aim for at least two servings of fruit and 5 servings of vegetables every day (a serve is approx 1 metric cup). This is much easier than you may think - yet most Australians are nowhere near this! If you can base your evening meal around fish or lean meat with three colourful veggies, plus include some salad with your lunch, you are more than half way there! 4. Aim for oily fish at least twice a week, or take a fish oil concentrate. It' easy to improve your diet here by increasing foods such as Omega 3 rich fish (salmon, sardines, mackerel, herring and tuna) and decreasing other foods such as fatty meats, fried foods, processed foods, margarine, and large amounts of white pasta, rice or bread. Every cell in our body needs Omega 3 to function, plus Omega 3 has been shown to be crucial in optimizing your cholesterol profile and reducing heart risk. Aim to include oily fish such as salmon (fresh or canned) in your weekly meals at least twice a week. Some plant sources include microalgae such as spirulina, avocado, flaxseed oil, raw almonds, walnuts, and seeds. 5. Get active. Bodies love to move. Benefits include an elevation of endorphins and mood; better circulation and oxygenation of cells; plus, a blast of Vitamin D from the sunshine offers benefits to our bone health. You don't have to be an Olympian – just a simple 30 minute walk daily is excellent. Whatever exercise you choose, aim to be active for a minimum of half an hour per day, 6 days per week. A lunchtime stroll to get out of the office will pick up your energy – think of exercise as an energy bank. Try organizing a coastal or bush walk for a Sunday afternoon, instead of meeting at a café or pub. You and your heart and entire body will certainly reap the rewards of being more active. 6. Check for hidden hydrogenated fats and trans fats. These are damaged fats in refined and processed foods – these should be avoided at all costs: eg donuts. Commercial pastries, biscuits, cookies, margarines, deep fried foods and processed meats. 7. Consider a low GI diet ...since elevation of insulin and insulin resistance are associated with elevated cholesterol, triglycerides, high blood pressure and risk of death from heart disease. 8. Include plant flavonoids and antioxidants from sources such as alfalfa, berries, legumes, soy products, onions, turmeric, ginger, green tea and red wine as these block cholesterol synthesis and provide protection against free radical damage. Taking supplemental antioxidants to reduce oxidation of the lipids in your blood stream and arteries is also worth considering: Vitamin C is particularly helpful. 9. Reduce stress, network more. Personal turmoil, pressure at home or work, loneliness, and other stressors contribute to heart disease. Stress-busting techniques, like exercise, meditation, and other relaxation techniques, and making better connections with family and friends can help protect your heart and health. 10. Create a personal health record. Collecting your entire health story in one place, rather than having disjointed chapters stored with each of your doctors, can help you get better medical care, especially in an emergency. A simple cardboard file kept at home can do the job.     Announcement: Recommend a friend Thank you for your referrals. To kick off the New Year, I would like to offer you $20 off your next consultation if you recommend a friend into Awaken Your Health. Offer expires March 31st 2010. Please mention this offer when you book for your appointment.   Recipe: Borlotti Bean Salad Ingredients: 2 carrots (diced 5mm cubes) 3 celery stems (diced 5mm cubes) 2 medium red onions (diced 5mm cubes) 400g tin organic Borlotti beans (drained and washed well) Ingredients for herb salsa: ¼ birds-eye chilli ¼ clove of garlic ¼ bunch of sage ¼ bunch oregano ¼ bunch parsley ¼ bunch rosemary 80mL extra-virgin Olive Oil Salt and pepper to taste Ingredients for balsamic dressing: 2 garlic cloves I rosemary sprig 100mL aged Balsamic vinegar 100mL extra virgin olive oil Method: Place the carrots, celery and onions in a bowl with the washed beans. Set aside. To make the herb salsa, finely chop the chilli, garlic and herbs (make sure the rosemary is chopped extra-fine). Place in a bowl and add the Olive oil, and combine. Season with salt and pepper. For the balsamic dressing, smash the garlic cloves and rosemary sprig together. Add the vinegar and oil and whisk well. Set aside. Lightly dress the beans and vegetables with the herb salsa; then dress the salad with the balsamic dressing. Allow to marinate for a few minutes. Serve using a slotted or holey spoon, allowing the dressing to strain slightly. Enjoy!

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• Christmas

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  With 2010 fast approaching, I would like to express my thanks for your support this past year. Wishing you and yours a very Happy Holiday Season & a New Year filled with good health, peace and prosperity. A reminder that the clinic's Christmas break will be from Monday 21st December 'til Thursday 7th January 2010. I look forward to seeing you in the year ahead. Yours sincerely, Tabitha

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• November

  New Wellness Packages | Clinic Dates Over Christmas | Christmas Present To You And Your Loved Ones | Recipe: Golden Door Omelette

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  Awaken Your Health Newsletter - November 2009 Welcome to the November edition of the Awaken Your Health newsletter – the final one before Christmas. This month’s newsletter is a reminder of the importance of taking time out to look after yourself. I will also run through some exciting new packages that are tailored to help you do just that.   You may recall from the last newsletter that I was intending to have a weeks R&R at the Golden Door health resort in Queensland. I had a rejuvenating and enjoyable time and feel much stronger for it. The Golden Door’s philosophy of ‘relax, rest, restore and renew’ resonates very much with my beliefs about the wider meaning of health. Did you know that the World Health Organisation defines health as ‘a state of complete physical, mental and social wellbeing in an ever-changing environment’? This is also my goal, both for myself and my clients. My visit to the Golden Door was an opportunity for me to rethink and reassess how I support you and, as a result, I am introducing new Wellness Packages. These packages are designed to encourage you to approach your naturopathic treatment as preventative and proactive – rather than reactive. While I am committed to helping you achieve optimal, long-term health, we are all ultimately responsible for our own health. Optimal health is realistic and attainable – so long as we appreciate that it is a long term commitment, not a feel-good quick-fix – therefore we must be prepared to invest in ourselves. These new packages provide a discount on pay-as-you-go consultations (which are still available), or bonuses such as health tests, reading material and phone support. A Naturopathic Wellness Package may also make a great Christmas present to a loved one, being an environmentally-conscious and healthy gift that will keep on giving as your loved ones continue to visit and value their health.   Finally as promised, I will be sharing some of my favourite Golden Door recipes over the next few newsletters for you to enjoy.   Yours in good health, Tabitha Your body is precious. It is your vehicle for awakening. Treat it with care. - Buddha   New Wellness Packages We all know that it’s much harder to fix something once broken and far easier to keep it in good working order with regular maintenance and check-ups. That’s why I’m introducing Wellness Packages – to encourage you to commit to your health with regular visits four or six times a year. Looking after your health is a commitment. Research supports that methodical, gradual steps applied over several months are the most effective way to make sustainable, long-term change for the better. At Awaken your Health, we have several wellness packages to suit your stage, and offer a discount or bonus on one-off visits to give you further incentives to commit to your health. Vitality (existing clients) A package of 5 x 50 minute appointments to be taken within one year of purchase. Start your new year with a resolution to reclaim your health. Priced at $420, this is a saving of $30.   Kick-Start (new clients) Get started on the right track with 1 x initial 90 minute consultation and 3 x 50 minute follow-up consultations to be taken within one year of purchase. Bonus includes ongoing body composition analysis and telephone support, all for $420. Commitment (new clients) For new clients who want a more comprehensive approach, this package includes 1 x initial 90 minute consultation, 5 x 50 minute follow-up consultations, plus: •    ongoing body composition analysis •    urine pH test and blood type test •    a $30 gift voucher to spend towards supplements All for $600, to be taken within one year of purchase. Pregnancy Packages The Awaken Your Health Pregnancy package is designed to nurture the expectant mother’s body, mind and baby-to-be with ongoing support through regular six-weekly consultations. Also includes bounty bag of relevant information to support you through this special time: •    Weleda Baby Care range samples •    Guide to Baby Massage •    Dr Sarah Lantz highly-recommended ‘Chemical Free Kids’ on infant care •    10% discount voucher to Calmbirth® prenatal classes at the Life Pod in Paddington. Value totals more than $70; Pregnancy Packages price varies depending on stage of pregnancy. Announcement: Clinic dates over Christmas  Saturday, 19 December will be my final day of practice before the Christmas holidays and the clinic will reopen on Thursday, 7 January 2010. Wishing you and yours a wonderful and restful break and a healthy new year. Christmas present to you and your loved ones    Anyone who purchases a package for themselves or a loved one before December 24 can expect to receive a further gift voucher to the value of $25 to put towards supplements, as a Christmas Gift to you. Announcement: Fee increase for 2010 From January 2010, there will be a small fee increase for single pay-as-you-go appointments, reflecting the increasing costs of running the clinic. As of January 2010: •    90 minute initial consultations will be priced at $150 •    50 minute follow-up consultations will be priced at $90 Thank you for your understanding. Announcement: Changes to out-of-consultation dispensing of supplements It is always a pleasure to provide you with repeat supplements and herbal medicines. Due to the recent increase in demand for repeat dispensing outside of your consulting times, it has become necessary for me to charge a small dispensing fee. •    Dispensing repeats outside of your consultation will be charged at $10 from December 1 2009. Please aim to make your supplement and herbal medicine purchases during your consultation to avoid this fee. Supplement packages will be left outside my room on a Thursday, Friday and Saturday only. These can also be posted to you at your convenience.     Recipe: Golden Door Omelette Being high in good quality protein, eggs are a great start to the day - helping to anchor your blood sugar levels, build resilience and create that satisfied feeling. Starting Christmas day with a quality breakfast such as this will help you feel fuller for longer and avoid over-indulging. This Omelette recipe from the Golden Door is filling enough to make a great lunch too. Ingredients: 1 egg, plus 2 egg whites, lightly beaten 3 tablespoons of skim milk a sprinkling of chopped chives, parsley or other fresh herbs Filling: 1 tablespoon of grated reduced-fat feta cheese OR 100g of tuna in springwater, drained 1 tomato, seeded and chopped Method: Preheat the grill to very hot.  Whisk the eggs, milk and herbs in a bowl and season with salt and pepper. Lightly spray a frying pan with oil and place over medium heat.  Add the egg mixture and cook for 30 seconds, until the bottom of the omelette has set,  then sprinkle with the feta or tuna and tomato.  Put the pan under the hot grill for about 1 minute. Serve hot of cold.

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• September

  Why Cleanse? | Recipe: Home–made Hummus

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  Awaken Your Health Newsletter - September 2009 Welcome to the September Spring edition of the Awaken Your Health Newsletter. Ever thought about the link between your diet and the seasons? Spring is all about new beginnings and is the ideal time to consider 'spring cleaning' your diet, lifestyle & body. Embarking on a Cleanse is also a great opportunity to re-connect with your body and to install more awareness into your every day choices and actions, further motivating you towards achieving your individual health goals. I am investing in myself this year by doing a Cleanse at the Golden Door. Stay tuned for my feedback from their program, in addition to some new delicious recipes. This Newsletter's recipe is simple & may save you some cash in your weekly shop – see below for our very own home-made hummus – a tasty & healthy spring time snack. Look forward to hearing from you. Yours in good health, Tabitha Announcement: I will be taking a short holiday up the north coast from Sunday 4th Oct through until Thursday 22nd October. Appointment times in the lead up and on my return are filling up, so please get in touch if you require an appointment around this time.   Why Cleanse? The human body comes equipped with a highly effective detoxification system – a team of organs working together to eliminate to toxic waste of normal metabolism, plus toxins that we are exposed to from our environment via daily activities, diet & lifestyle choices. Toxicity affects everyone to some extent. Our eliminatory organs are regularly over-burdened by poor diet, excessive sugar, stress, & lack of sleep. Then there are an exhaustive list of environmental toxins: see if you recognise any of the below: PRESERVATIVES, FOOD ADDITIVES, ARTIFICIAL COLOURS & FLAVOURS, PESTICIDES, INSECTICIDES, FERTILISERS, ANTIBIOTICS IN OUR FOOD CHAIN, WAX, CHLORINE, HEAVY METALS, PLASTICS, PCB'S, PTHALATES, TRANS FATS, MSG, DETERGENTS, CLEANING AGENTS, PERFUMES, CHEMICALS IN MAKE UP, DEODORANTS… Modern habits of regular caffeine & alcohol consumption add to the chemical load. This over-loading can produce a variety of symptoms, including sluggishness, fatigue, allergies, headaches, depression, dull eyes and skin, IBS, PMS, recurring infections & weight gain. The Awaken Your Health Spring Detox is a personally designed program you can easily do at home with freshly made food and drinks, and is flexible - allowing for work schedules and social commitments. For more information, don't hesitate to contact me to start yours. It will help you by: Supporting and repairing your digestion Enhancing heavy metal clearance Promoting both phase I & II liver-detoxification Guiding you through a meal plan for the duration of your detox Education on how to minimise your toxin exposure in day to day life Benefits to you include: Restoring your digestive balance Boosting your kidney and liver detoxification capacity Providing you with increased energy, clarity, and feeling more connected with yourself Enabling you to perform better, and to look & feel your best coming into summer Important note: Cleansing is an individual thing - depending on your current diet, lifestyle and health status. One shoe does not fit all. Many of the products on the market are aimed at a quick fix solution, recommending extreme dietary restriction. Detoxification is an energy dependent process requiring a variety of vitamins, minerals and amino acids. The most effective way to do a Spring Cleanse is with the proper Naturopathic guidance and support. For those people wanting to fly solo, I have included some practical tips that you can follow at home to get you started: As much as possible, avoid processed foods such as packaged snack foods, biscuits, cakes, and added sugars: anything made from white flour or white sugar is a no-go! Eliminate coffee, chocolate, and alcohol for the duration of your detox and slowly re-introduce once finished. Consume nutrient dense foods (vegetables, fruits, legumes, small fish, raw nuts and seeds) plus drink a minimum of 2L of water daily. Detoxify your environment: buy eco-friendly cleaning products, personal care products Make time for 'detox-enhancing' habits such as taking a sauna, having a massage, an epsom salt baths, dry skin brushing, and exercise. All of these improve circulation and increase perspiration, which help fuel your body's natural cleansing system. Be aware of toxic emotions and stress & manage them as best you can. Rest your mind daily, even if you can only commit to 10 minutes a day. It is so important just to be: remember, we are human-beings, not human-doings!   Recipe: Home–made Hummus Ingredients: 3 x cans of Organic Chickpeas (we use Amato brand) 4 tbsp organic Tahini (hulled) 8 roasted cloves of garlic 2 tsp Cumin Juice of 2 lemons 100mL water 1 tsp sea salt 200mL Xtra virgin Olive oil Method: Put all ingredients in Breville blender or food processor and blend until smooth. Tips: This makes a big batch. It keeps in the fridge for about 1 week. Perhaps you could share it around with some friends/family, or halve the recipe. Tastes great with paprika sprinkled on top.

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• July

  Useful For Boosting Your Metabolism | Recipe: Delicious Seasonal Green Veggies With Fresh Herbs

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  Awaken Your Health Newsletter - July 2009 Welcome to the July edition of the Awaken Your Health Newsletter. We have officially hit mid-winter, a time when it is all too easy to snuggle down and go into sloth mode. This, combined with eating comfort foods and looking for quick energy fixes can lower your immunity and drag down your mood. This month's newsletter is a reminder of how to keep your body & mind healthy this winter! Instead of getting too comfy on the couch, make sure you balance things out by eating healthy foods, getting a little sunshine, and doing regular exercise - even if you just go for a brisk walk most days of the week. These things, along with the points below, will help you to breeze through the last half of winter feeling happy and more energised, as well as providing you with a good foundation to blossom in Spring! In addition, I hope you enjoy the recipe for chunky vegetable & lentil soup. Finally, please remember that your health and wellness is important to me, and if you feel your immune system needs a boost to help you resist that flu that might be doing the rounds, don't hesitate to contact me for some nutritional and herbal support. Yours in good health, good food, and good fun the natural way, Tabitha. Announcement: Thought about a Spring Detox? For those who are interested, now is the time to be planning your spring 'cleanse' – put it in your diary and call Tabitha to arrange your appointment. The Awaken Your Health's Spring Detox program is simple and not too disruptive to daily life, so you can get on with your work and other commitments. Those who have embarked on a Detox program before will have noticed a huge reduction in bloating, puffiness and fatigue….. You will be sparkling with vitality and health.   Brightening up in Winter Here are my top tips for preventing gloominess or feeling "flat" over the winter months... Exercise - do aerobic exercise three to five times per week for at least 30 minutes. It will oxygenate your brain, making you feel more alert and motivated, and raise endorphin levels (the feel-good brain chemicals). A regular 30 minute brisk walk may help to maintain your current weight, and if you need to reduce your weight you'll need to step this up to 55-60 minutes most days. Morning exercise may help to boost your metabolism too. Omega 3 fats - your diet should contain plenty of foods high in omega 3 fatty acids. Oily fish (salmon, tuna, mackerel, sardines, herring) should be eaten several times per week or a supplement of fish oil containing EPA & DHA should be taken daily. Other good source of omega 3 fats includes flax seeds (linseeds), which you can take as an oil or as ground seeds, and microalgae such as Spirulina. Tryptophan foods - apart from oily fish, foods that are high in an amino acid called tryptophan can help to keep your mood up. Tryptophan is converted to the "feel good" hormone serotonin in the body. Eat plenty of natural yoghurt, organic turkey, organic chicken, cottage cheese, whole soy milk, avocados, bananas and wheatgerm to gain this amino acid. B Vitamins - important nutrients for your brain are the B vitamins, particularty B6, B12 and folic Acid. However, B vitamins work best when they are taken in combination. A good multi-vitamin & mineral supplement is a good way to get all the B vitamins and other important nutrients. Blood sugar balance - avoid added sugar, sugary foods and refined carbohydrates (white bread, cakes, soft drinks, biscuits, processed snacks) as they cause major fluctuations in your blood sugar levels and also your energy and mood. You'll find if you cut down on these types of foods and drinks that your mood will become more stable and consistent. Caffeine & stimulants- reduce caffeine containing drinks such as coffee, tea, hot chocolate and guarana drinks – these are depleting 'uppers' , and too many of these drinks cause a release of stress hormones which will make you feel stressed, out of control, moody and exhausted. Do something special for yourself every day – whether this is a yoga class, calling an old friend, a nature or coastal walk, cultivating the mind with some guided meditation, listening to your favourite song, or giving or receiving a massage. Dipping your soul into beauty every day will help recharge you so that you feel less 'spent' when the day is out. Vitamin D - During the cooler months, it's also important that you expose your skin to the sun for about 10 minutes a day so that your body can create adequate vitamin D. This should be early morning or late afternoon sun, and just your forearms and face (without sunscreen) is adequate. Vitamin D is an essential vitamin because it plays many roles within the body, including mood boosting, immune support, and bone health. All the more reason to pop out for that brisk walk! St. John's Wort - this herb may be useful to those suffering from mild depression and anxiety.  There are numerous other herbal medicines and nutrients available to naturally support mood, however be wary of over-the-counter products and self prescribing as many products are ineffective due to quality, manufacturing and dosage issues. This is where Tabitha can come in to help.   Recipe: Chunky Vegetable and Lentil Soup Ingredients: 1 tbsp Extra Virgin Olive Oil 2 garlic cloves 2 medium onions, peeled and sliced 1 heaped tsp finely grated ginger root 1 bunch fresh coriander or parsley (or both) finely chopped 1 tsp hot chilli powder 3 medium carrots, peeled and sliced 2 medium parsnips, peeled and cut into small cubes 1 large sweet potato, peeled and vut into small cubes 1 can of organic red lentils, rinsed and strained well 1.5 L of home-made vegetable/chicken stock (or 1 organic vegetable stock cube plus 1.5L water) I medium leek, trimmed and sliced Fresh parsley sprigs to garnish Method: Heat the oil I a large saucepan on low heat, and cook the garlic and onions for 5 minutes until softened, stirring occasionally. Add the ginger and the chili powder and cook with the onions for a few seconds, before adding the carrots, parsnips and sweet potato. Add the washed canned lentils to the pan and stir well. Add in 1.5L of your home-made stock (or crumble the stock cube on top and add in 1.5L water). Bring to the boil, then reduce heat and simmer gently for 10 minutes, stirring occasionally. Remove any bubbles or foam that rises to the surface with a spoon. Add the sliced leek and fresh herbs and simmer for a further 8-10 minutes until the veggies and lentils are tender. Serve in warm bowls, garnished with fresh parsley if you like. Alternatively, blend the soup for a smoother texture, and then serve topped with a spoonful of low-fat plain yoghurt and freshly chopped coriander. Enjoy! Tips: This serves about 4 hungry people. Soup will keep well in the fridge for about 2 days. Let cool, then transfer into a china or glass container before refrigerating. You can use any root veggies you like for this soup, just keep quantities roughly the same, and don't be afraid to add a little extra water if the soup seems too thick.

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• May

  Do I Really Need A Supplement? | Top Ten Reasons You May Need A Nutritional Supplement | Recipe: Tab’s Tahini Balls 

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  Awaken Your Health Newsletter - May 2009 A sunny 'Welcome' to the April & May edition of the Awaken Your Health Newsletter. I hope you are well and enjoying these final weeks before winter is upon us. Starting with this issue, I will be changing to a bi-monthly e-newsletter - allowing me to focus more on supporting my patients face-to-face in clinic, and keep up to date with the continual advances in nutritional and herbal medicine research. As always, please let me know if there is a topic you would like covered in a future newsletter and I will do my best to assist. I am often asked in clinic, "If I am eating a healthy, balanced diet, do I still need to take a multivitamin and mineral supplement?" This month's article includes a discussion of exactly that – why people may need to supplement, and the benefits that have been documented in the current literature of taking a daily multivitamin-mineral complex. A recipe for a little winter treat follows – enjoy these delicious gems with a herbal tea to keep you cozy throughout the chilly months ahead. Yours in good health, Tabitha. Do I really need a supplement? If it were an ideally healthful world, we would always eat organic, biodynamic, unprocessed, seasonal, fresh & locally produced food; enjoy regular meals; avoid anti-nutrients such as caffeine, alcohol, prescription medications; stress would be non-existent; and no-one would need to consider daily nutritional supplementation.   In reality - regardless of how conscientious we may be - circumstances of 'modern life' often prevent us from eating optimally every day. Many people experience daily stressors that impact their diet and lifestyle choices, and most of us fall short of our vitamin and mineral needs from diet alone. Soils are not what they used to be. And have you ever considered the extent of nutrient losses that can occur to our foods with processing, refining, cooking, and storage for long periods of time? Do you ever have a cup of coffee or tea, or glass of wine with your meal? These everyday things can further interfere with the absorption of several vitamins and minerals. It is also clear that our needs change over our lifecycle – we have higher requirements for particular nutrients when we are pregnant, breastfeeding, growing, stressed, menopausal, elderly, when we have a restricted diet (vegetarian, vegan, dairy-free, etc), are on certain medications, or have digestive difficulties. The diets I frequently see in clinic include sub-optimal levels of specific nutrients – particularly Iron, Zinc, Vitamin D and several water-soluble vitamins. A multitude of studies have shown that suboptimal levels of nutrients can be risk factors for various diseases. Additionally, researchers are finding that some important vitamins and minerals (in amounts that may be difficult to obtain through diet alone) are protective against chronic disease states - such as cardiovascular disease, cancer and osteoporosis. An early landmark study (1) in a prestigious journal JAMA (2002 http://jama.ama-assn.org/cgi/content/full/287/23/3127 recommended that all adults take a daily multivitamin and mineral complex: "We recommend that all adults take one multivitamin daily. This practice is justified mainly by the known and suspected benefits of supplemental folate and vitamins B12, B6, and D in preventing cardiovascular disease, cancer, and osteoporosis and because multivitamins at that dose are safe and inexpensive. It is reasonable to consider a dose of 2 ordinary multivitamins daily in the elderly, specifically because of the high prevalence of suboptimal vitamin B12 and D intake".(1) Since then, numerous credible authors have further supported this concept. Here are some additional extracts from recent literature (references below): "Inadequate dietary intakes of vitamins and minerals are widespread, most likely due to excessive consumption of energy-rich, micronutrient-poor, refined food. Inadequate intakes may result in chronic metabolic disruption, including mitochondrial decay. Deficiencies in many micronutrients cause DNA damage, such as chromosome breaks, in cultured human cells or in vivo. Some of these deficiencies also cause mitochondrial decay with oxidant leakage and cellular aging and are associated with late onset diseases such as cancer. A multivitamin-mineral supplement is one low-cost way to ensure intake of the Recommended Dietary Allowance of micronutrients throughout life." (2) "Diet is estimated to contribute to about one-third of preventable cancers -- about the same amount as smoking. Inadequate intake of essential vitamins and minerals might explain the epidemiological findings that people who eat only small amounts of fruits and vegetables have an increased risk of developing cancer. Recent experimental evidence indicates that vitamin and mineral deficiencies can lead to DNA damage. Optimizing vitamin and mineral intake by encouraging dietary change, multivitamin and mineral supplements, and fortifying foods might therefore prevent cancer and other chronic diseases." (3) Looking at all the evidence - from epidemiological studies on diet and health, to biochemical studies on the mechanisms of disease - the potential health benefits of taking a standard daily multivitamin far outweighs potential risks. As a basic foundation or 'nutritional insurance', I take a daily comprehensive multivitamin, mineral and antioxidant complex. I recommend this also for the patients I see – men and women alike, with regular outcomes including an improvement in energy levels & ability to cope with stress, plus better immune function. Even better if we may be reducing risk long-term of various chronic diseases! But not all Multi's are created equal. There are a number of things to consider when choosing a Multi: do the ingredients reflect the correct ratios of nutrients required within the body? Are the nutrient forms the best for assimilation and utilization by the body? Have minimal excipients, binders and coatings been used? To sum up, the best advice is to see a professional trained in the area to design a personalized program specific to your needs. Also, always communicate with your Health care team the supplements you are taking – whether they have been prescribed to you or they are self- prescribed. And please remember: a supplement is exactly that – a supplement (not a substitute) to a healthy diet & lifestyle! References 1. Fletcher RH, Fairfield KM. Vitamins for Chronic Disease prevention in Adults – Clinical Applications. JAMA. 2002; 287(23): 3127-3129. 2. Ames BN. Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage. Proc Natl Acad Sci USA. 2006; 103:17589-94. 3. Ames BN, Wakimoto P. Are vitamin and mineral deficiencies a major cancer risk? Nat Rev Cancer. 2002; 2:694-704. 4. Ravaglia, G et al. Effect of micronutrient status on Natural Killer cell Immune function in healthy free-living subjects. Am J Clin Nutr. 2000; 71:590-8.   Top ten reasons you may need a Nutritional supplement 1. Poor digestion – even when your diet is excellent, inefficient digestion can compromise your body's uptake of vitamins and minerals. 2. Alcohol – overdoing the alcohol can damage the lining of your digestive tract and negatively affect your body's absorption of nutrients. Heavy alcohol use increases the body's requirements for B vitamins and Zinc. 3. Overcooking - lengthy cooking, re-heating and microwaving can all compromise nutrient amounts in food. Light steaming or a quick stir-fry is preferable. 4. The Elderly – the aged have been shown to have lower intakes of many vitamins and minerals: particularly iron, calcium, zinc and Vit D. Possible causes include impaired tase and smell, and reduced digestive secretions. 5. Food storage – water soluble vitamins degrade over time, and freezing and defrosting can significantly reduce the levels of some nutrients in food. 6. Crop nutrient losses – decades of intensive agriculture can deplete soils of nutrients – especially trace minerals. Australian soils have been shown to be very low in Selenium, an important antioxidant. 7. Smoking – Smoking tobacco is an irritant to the digestive tract and increases the body's requirements for Vitamin C by around 30% (compared with a non-smoker). 8. Stress – Chemical, Physical or emotional stress can increase the body's requirements for B Vitamins and Vitamin C. 9. Pregnancy – Pregnancy creates higher than usual demands for several nutrients – professional assessment of nutrient requirements during pregnancy is a good idea for both mother and baby. 10. Taking Oral contraceptives – The Pill can decrease absorption of Folic Acid and increase the need for Vitamin B6 and Zinc.   Recipe: Tab's Tahini balls These are a fun winter treat to enjoy with a herbal tea. They contain reasonable amounts of calcium, magnesium and protein, have a low GI, and contain zilcho saturated fat. These are a great little treat to keep you going in the afternoon when you are looking for that little something. Enjoy with a hot herbal tea. Ingredients: 1/2 cup of unhulled tahini (available in jars at health food Store - Melrose is a good brand) 1/2 cup of raw honey (or be extravagant and use a Manuka honey) 1+ cup good quality cocoa powder (organic if possible: the darker, the better) And to dust, a few tablespoons of LSA (ground Linseeds, Sunflower seeds, and Almonds) or shredded coconut. Method: Mix top three ingredients thoroughly until thick and sticky (a little extra cocoa powder is needed sometimes) Wet your hands, and roll the mixture into bite-size balls. Dust wet balls in LSA mixture or shredded coconut Put on a tray and leave in fridge to harden for 30 mins Tips: These keep in the fridge well (airtight) for about 3 days Try not to eat them all at once!

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• March

  Useful Tips For Boosting Your Metabolism | Recipe: Delicious Seasonal Green Veggies With Fresh Herbs

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  Awaken Your Health Newsletter - March 2009 Welcome to the very 'green' March Awaken Your Health Newsletter, I hope you are enjoying your month so far. In the clinic, I am often asked for tips to boost metabolism. This month's newsletter is a reminder of some realistic and effective ideas to help you do just that. The term 'metabolism' relates to various processes within the body that convert food and other substances into energy and byproducts. Metabolism is necessary to maintain and repair the body, and without it we would die. Simply put, the speed of our metabolism, or metabolic rate, is the rate at which our body burns energy. It is most affected by nutrition, hydration, and physical activity. When any one of these is lacking, the metabolic rate slows. The slower your metabolism, the harder it is to keep your weight down and your energy levels up. So grab a green tea and take a few minutes to discover some fresh ways to boost your metabolism and ultimately your overall health. In addition, see the recipe section for a delicious and simple dish to boost your green vegetable intake! Yours in good health, good food, and good fun the natural way, Tabitha. Useful tips for boosting your metabolism 1. Make sure you eat breakfast Eating breakfast kick-starts your metabolism for the day. 2. Get a little sunshine Sunlight signals your body to be awake and active, and supports healthy metabolism.   3. Get Moving You know the drill – at least 30 to 60 minutes of walking, jogging, cycling, swimming, or some other form of aerobic exercise, a minimum of three times every week. 4. Don't starve! Dropping your calorie intake below 1000 calories a day will signal to your body to be in starvation mode, and this will slow down your metabolism to preserve and store fuel. Also, it is hard to get all of the nutrients you need with a restricted diet. 5. Have healthy snacks between meals and make meals a little smaller. Portion size is a key factor to achieve and maintain a healthy weight and metabolism. 6. Build muscle with weight training or resistance exercise At least twice a week do some resistance exercise or weights training that builds muscle. Muscle burns more calories than fat, so the higher your muscle mass, the more calories you burn – even while at rest! 7. Water, water, water! Adequate hydration is imperative to burning energy effectively. Most people need between 1.5-2L daily. This can include herbal teas. 8. Get enough B vitamins Take a supplement – if you are suffering from low energy you need to make sure that you are getting enough B Vitamins. B vitamins increase energy levels, help us to cope with stress, and are involved with several aspects of metabolism. 9. Spice it up Add chilli, paprika, garlic, curry, turmeric, ginger and spices to your diet to increase circulation and thermogenisis (energy burning). 10. Drink Green tea Green tea is full of antioxidants and phytochemicals that have been shown to stimulate metabolism – and this is not attributed to the small caffeine content of green tea. 11. Sleep Your body needs between 7-8 hours per night to recover, repair muscles and de-stress, PLUS, it has been shown that people who sleep less that 7 hours a night put on more weight, perhaps due to an increase in circulating stress hormones. 12. Get on-top of your stress Physical and emotional stress activates the release of cortisol – a steroid hormone that slows down metabolism and can contribute to weight gain – particularly around the waist,   Recipe: Delicious Seasonal Green Veggies with fresh herbs This simple recipe is a great side dish to any Dinner, and is a fabulous way to increase your green veggie intake. It's great to aim for about 5-7 served of vegetables every day. The fresh herbs in this recipe not only add flavour, they also add loads of antioxidants and other protective phytonutrients to your day. Enjoy. Ingredients: 2-3 tbsp extra-virgin Olive Oil 2 cloves garlic, crushed 3 to 4 medium Zucchini's, plus another green vegetable of your choice cut in 1-2cm thickstrips (try Broccoli, Asparagus, Green beans, Chinese greens such as Bok choy / Choy sum, Brussel sprouts etc) 1 bunch Continental parsley, chopped finely 1 bunch Mint, chopped finely 1/2 lemon, squeezed, and salt and pepper to taste Method: First, chop the zucchinis long-ways, into thick strips (about 1-2 inches long), then chop the other green vegetables of your choice in a similar way. In a heavy based pan, add a good splash of olive oil and the crushed garlic. Put on medium heat for a minute or two. Then add the zucchini and other green vegetables to the pan. Sautee vegetables on medium heat until zucchini's are a slightly golden colour. Then add the chopped herbs and stir well until vegetables are covered with herbs and smell delicious. Add a squeeze of lemon juice, and salt and pepper to taste. Serves 3-4. Enjoy! Tips: The key to the delicious taste of this recipe is the fresh herbs – even tastier if they are home grown! In addition to the above herbs, try adding coriander or dill for some variety. To store your fresh herbs, wrap in paper towel and place in a plastic bag in the fridge, or stand them for up to one week in a jar of water covered with a plastic bag.

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• February

  Payment By Card Now Accepted | Eating An Antioxidant Rich Diet | Recipe - Mixed Berry Smoothie Ice Blocks

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  Awaken Your Health Newsletter - February 2009 Hello to all, We are already well into February – and what an eventful year it has been so far. This month's newsletter is a simple reminder to busy people of how best to fuel your body, by eating lots of Antioxidant-rich plant foods. These foods will help you to feel full, whilst also providing you with an abundance of phyto-nutrients that promote health and help to prevent disease. I have also included a refreshing ice-block recipe to help you cool off, following the recent heat wave conditions. Please feel free to email or call if you have any specific topics or questions you'd like covered in future newsletters.  For now, however, I hope you enjoy reading this and that you have a great month.  Yours in good health & good food the natural way, Tabitha. Announcement: Payment by card now accepted For everyone's convenience, I now have an Eftpos / Visa / Mastercard facility so that payment for consultations, supplements and pick-ups can be made by card as well as cash. Hoorah! Eating an Antioxidant-rich diet The perfect balance in diet is unique for each person, but one thing is for sure – people who eat a broad range of plant-based foods have better long-term health. Don't worry, this doesn't mean giving up your meat, as long as it doesn't dominate your diet. Changing the focus of your meals so that plant foods are the main part of your meal, and animal products (meat, fish, eggs, dairy) are an accompaniment is one of the best ways to improve your health. Whole plant foods contain thousands of natural compounds. There is no such thing as wonder cure all or super food that is better that other foods. We see the trends of the Acai berry, pomegranate, Goji and Noni juices. Anyone can find or create a study and market a food product supplement. Just about all plant foods have nutrients and antioxidants that are valuable to us.   Antioxidants in particular have received a lot of press of late, mainly because of their ability to protect our cells against damage inflicted from free radicals in the body. This means that they have the potential to slow the ageing process, guard against the negative effects of pollution, radiation and excessive stress, and to promote wellbeing. It takes a network of antioxidants – like those that exist in a varied diet full of plant foods – to neutralize free radicals. It has never been more important than now to be sure you are eating an antioxidant-rich diet. Recently, an international team of researchers analyzed the antioxidant content of more than a thousand foods. Foods at the top of the list were: blackberries, walnuts, strawberries, artichokes, cranberries, coffee, raspberries, pecans, blueberries, unsweetened dark chocolate, red wine, prunes, red cabbage, spinach, pineapple, tea, garlic, and ground cloves. Including these foods as a part of your varied diet is an investment in your body and overall health. Simple cooking methods such as a light steaming or a quick stir-fry are best, so as not to destroy water-soluble vitamins, enzymes & antioxidant compounds in our foods. Cooking with turmeric, ginger, garlic and onions can enhance the antioxidant qualities of some foods. Choosing to eat fruit and vegetables that are in season and buying organic produce are two additional ways to support our environment at the same time as your own health. To me, good nutrition is all about eating a variety of foods that are as close to how nature intended as possible. When our diet is full of whole grains, vegetables, fruits, fish, legumes, nuts, seeds and fresh herbs then we are choosing the best fuels for our body. When a positive attitude and regular exercise are combined, one finds no limit to total health: healthy body, healthy mind and healthy spirit. So, take care of yourself, and remember that prevention is always better than cure!   Recipe: Mixed Berry Smoothie Ice Blocks Red and purple fruits, such as berries, are packed with antioxidants called anthocyanins. Buying them frozen is a great way to enjoy the taste and benefits of these superfoods all year round, as snap freezing preserves the nutrient in the berries. Indulge your inner child with these antioxidant-rich ice-blocks – they are delicious, guilt-free, and a great way to cool down on a hot day! Ingredients: * 500g frozen mixed berries, such as blueberries, raspberries, strawberries, and red currants * 250mL of pineapple juice (freshly sqeezed or bottled) * 250g of Natural or Vanilla flavoured yoghurt (Jalna is a great brand, low-fat best) * Up to 1 tablespoon of natural honey or icing sugar Method: Put the frozen berries, juice and yoghurt into a food processor or blender. Blend until the fruit is well broken up, and fine ice crystals form. Add the honey or icing sugar and quickly blend again. Pour the mixture into 8 x 1/3 cup paddle-pop moulds. Insert paddle pop sticks. Freeze for 5 hours or overnight until firm. Rinse the paddle-pop moulds in water to loosen and remove ice-blocks from moulds and serve immediately. Tips: For a thicker ice-block, use 1 cup of natural organic yoghurt instead of juice, and follow the same directions to make delicious Berry smoothie ice-blocks. Best eaten within two weeks.

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• January

  Why I Should Consider A Detox | Recipe - Super Summer Breakfast In A Glass

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  Awaken Your Health Newsletter - January 2009 Hi to all and Happy New Year. I hope you had an enjoyable and relaxing festive season.  I would like to take this opportunity to thank you all for your support throughout 2008. I've enjoyed meeting and coming to know you, and I'd like to wish you and your families a safe and peaceful New Year. The clinic has re-opened, and is in full swing. Clinic hours are Thursdays and Fridays 8am-3pm; and Saturdays 8am-4pm. Appointments outside of these hours can sometimes be arranged, and Phone Consults are available as usual. As we all know, the holiday season is also the time for those good old festive season complaints: indigestion, hangovers and stress… from too much food, too many drinks, too many rellies, and not enough sleep! So consider a New Year Detoxification program, offering rejuvenation for your mind and body. I have outlined some basic principles of a Detox program for you below. And for those looking for a quick and complete breakfast to get you off to a good start, see the super summer breakfast recipe – easy, and great for the whole family. I hope you all had a very merry festive season and i look forward to enjoying a very happy and healthy 2009 with you. Tabitha. Announcement: Payment by card now accepted As of February this year there will be a small increase in consultation prices, to meet increasing practice costs. Repeat consultations will now be $80, and Initial consultations will be $120. The good news is I will have an Eftpos / Visa / MC facility available by Febuary, for everyone's convenience. Why should I consider a Detox? Detoxification is the body's natural processes of neutralising toxins and preparing them for elimination from the body through the actions of the liver, kidneys, bowels, lungs and sweat glands in the skin. Post-holiday season, spare a thought for your these organs, especially your liver!   The liver is probably the most important organ for the maintenance of health and well-being. Every minute it processes 1.5-2 Litres of your blood. The liver performs many vital functions, including processing and detoxifying pollutants and chemicals we are exposed to from environment; food substances; alcohol; caffeine; nicotine; drugs; natural medicines; bacteria and their toxins, and our own hormones. Our Liver and other organs of elimination are frequently overloaded by a multitude of things: * poor / rich / fatty diets * excess sugar * alcohol * caffeine * cigarette smoke * pharmaceuticals * stress * lack of sleep * environmental toxins * food additives (eg. colourings, flavourings, preservatives) * pesticides * chemicals in tap water This overloading can produce a variety of symptoms, including: sluggishness, lack of energy, constipation, allergies and chemical sensitivities, high cholesterol, pre-menstrual syndrome, fluid retention, bad breath, coated tongue, headaches, lack lustre skin, rashes and mental fogginess. If you want to look great, feel wonderful and bound with energy, you need to pay particular attention to what you decide to put into your body. 'Detoxing' is something everyone feels the need to do from time to time, and it is the best way to achieve the most fundamental improvements in overall health. A Detoxification Diet is an eating plan which promotes the neutralizing and clearing of toxins, mucus and congestion from the body. Supporting effective detoxification is best achieved by a combined effort that includes avoiding environmental toxins, restoring normal digestive function and enhancing the liver's detoxification capacity. Two to three weeks is generally adequate for a detox, and health benefits can usually be felt and seen after the end of the first week. The New Year is a great time to make a new start – the excesses of the festive season can provide a real motivation for change. Consider coming in for a detox program designed specifically for you, to get you off to a good start for 2009. Some basic principles of a Detox diet include: Hydration, hydration, hydration. Drink pure water. An adequate intake of pure water is vital to effective Detoxification. Two litres per day is recommended. This can include organic herbal teas. Minimise environmental toxins such as pesticides, fumes, perfumes, chemical cleaning products, plastics etc Foods which are most commonly used in a Detox include those that have high water content; are highly nutritious; and are easily digested. Avoid dietary toxins such as alcohol, caffeine, preservatives etc A diet high in fibre improves elimination of toxic substances Start your day with an adequate and easily digestible breakfast (see Breakfast Smoothie recipe below) Buy and eat organic produce when possible A variety of herbal medicines can help to boost the elimination of toxins from your body. Other complementary medicine techniques such as massage, dry skin brushing, meditation, acupuncture and colonic irrigation can be used throughout the Detox process also.   'Super Summer Breakfast in a glass' This is a quick healthy smoothie, with a rich smooth texture. It keeps you full and is perfect for people in a rush in the morning and don't have time to prepare breakfast. You don't have to give up a good breakfast when it's this easy! Ingredients: * 200-250mL low fat milk or whole bean soy milk * ½ cup of organic low-fat yoghurt * 1 tablespoon of rice bran or rolled oats * 2 tablespoons of LSA or pepitas / sunflower seeds / sesame seeds * 1 banana / ½ cup of fresh or frozen berries / papaya / mango or other fruit of your choice *Nutmeg or cinnamon to taste Method: Place all ingredients in a blender and blend until smooth Tips: If you are extremely time-poor, place all ingredients (except for the banana) in the blender jug the night before, and place in the fridge overnight with the lid on. In the morning, add the chopped fruit and blend – smoothie will be ready in minutes! Notes: This is a complete meal in a glass. A smoothie is a great way to include soluble fibre in your diet. Oats / rice bran and fruit are good sources of soluble fibre, and the LSA and seeds provide additional fibre. Fibre will help to regulate your bowel movements and support your natural elimination. This smoothie will easily add about 6-8 grams of fibre to your diet. Enjoy!

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• December

  Announcement: The arrival of baby Max | Christmas Special: Gift Vouchers | Choosing a Sunscreen this summer | Absolutely Delicious Stuffing Recipe for Christmas Turkey

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  Awaken Your Health Newsletter - 1st December 2008 Welcome to the Christmas edition of the Awaken Your Health Newsletter and welcome to summer, speaking of which… As the weather heats up this summer, it is important to consider how best to protect your skin from the sun. This month's Newsletter will focus on key issues of how to choose a good sunscreen, and how else to protect yourself from UV damage this summer, as most of us know that Australia has the highest rate of skin cancer in the world. I have also included a delicious and healthy Stuffing Recipe for your Christmas Turkey for those who are interested. A quick reminder that phone consultations to existing patients are still available for the remainder of the year: very convenient for those patients who have some issues to discuss. Consultation times range from 15 minutes to one hour. Please SMS or email me to arrange. The clinic will re-open on Friday the 9th of January 2009, and I look forward to hearing from you to arrange your New Year appointments. Wishing everyone a safe and fun-filled festive season, Tabitha. Announcement: The arrival of baby Max Thank you for all of your supportive messages re: the birth of my baby. Max Maclachlan was (finally) born on the 5th of November, weighing a whopping 9 pounds. I have included a photo. He is a healthy and calm baby with a huge appetite - so far just eating and sleeping around the clock. And as you can see, his big sister Jasmine is very proud. Christmas Special Purchase a Gift Certificate for an initial consultation for a friend or loved one before the 24th December, and receive 20% off your next consultation as a 'thank you' from me. Gift certificates come beautifully presented, and can be collected or posted.   Choosing a Sunscreen this summer For most people, spending time in the sun is about choosing the best sunscreen with a high SPF. Sunscreen Protection Factor is a measure of the sunscreen's ability to prevent UVB from damaging the skin. SPF 15 blocks approximately 93% of all incoming UVB rays, SPF 30 blocks approximately 97% of all incoming UVB rays. But there are problems with the SPF model of choosing a sunscreen. Firstly, no sunscreen, regardless of strength, should be expected to stay effective for longer than 2 hours without being re-applied. Secondly, reddening of the skin is a reaction to UVB rays only, and tells you little about what UVA damage your skin may be getting. Research shows that 90% of wrinkles are caused by the sun's UVA rays, which penetrate the skin more deeply and are associated with collagen breakdown. Thirdly, many commercially available sunscreens contain potential toxins that are absorbed in small amounts into our blood stream. Chemical UV filters (such as dioxybenzone and oxybenzone) and chemical preservatives (such as propyl hydroxybenzoate and diazolidinylurea) are potentially harmful chemicals. A slathering of chemicals onto the skin is certainly not optimal, especially considering we absorb these chemicals into our bloodstream. A study in the April 2004 Journal of Chromatography found that there was significant penetration into the skin of all sunscreen agents they studied. Another recent American study by the Centres for Disease Control and Prevention in the USA found that nearly all people studied were contaminated with the suncream ingredient oxybenzone. Human research on oxybenzone is limited, however a few animal studies have raised concerns that this chemical may be a skin irritant, may disrupt endocrine function, and can lead to free-radical cell damage on the skin. For those who are interested, I have included a table at the end, compiled from the Environmental Working Group's Skin Deep website, discussing the many potential concerns lurking in your sunscreens. Fortunately, there ARE all-natural ways to protect yourself from sunburn and damage, without resorting to the toxic infusions of many commercial sunscreens. Aim for a sunscreen with safe and non-toxic ingredients - free from chemical UV absorbers, sulphates, petrochemicals, chemical preservatives, parabens, and artificial fragrances. Look for sunscreens containing physical sunblocks such as Zinc Oxide and Titanium dioxide, which protect the skin from UVA and UVB rays, and tend to cause less irritation than chemical sunscreens. Zinc oxide in particular is now available in invisible form, so you don't have to look like a 1980's lifeguard! Other ingredients such as natural oils, aloe vera, and antioxidants such as Vitamin E nourish the skin and add further protection from sun damage. There is growing research that topically applied antioxidants are highly effective in increasing the protective value of a well formulated sunscreen. Summary: Protection from the sun this summer in 8 ways: * Use a broad spectrum, all-natural Sunscreen that blocks both UVA and UVB rays. There are several non-chemical sunscreens available on the market, including brands such as Wot Not; Soleo Organics; UV Natural; Dr Hauschka; Natralia Nourish; and Megan Gale's Junior Sunscreen. These brands use 22-25% Zinc Oxide (Invisible) and also contain skin nutrients and antioxidants in their formulations. * Apply your sunscreen 30 minutes before sun exposure, to allow the ingredients to fully bind to the skin. * Remember to re-apply your sunscreen every 2 hours, regardless of the brand, SPF or ingredients * Wear protective clothing that covers as much skin as possible – cotton or cheesecloth * Wear a broad-brimmed hat that covers your ears and face * Seek shade wherever possible * Avoid direct sun in the peak UV times of 10am-2pm (11am-3pm in Day light saving) * Wear close fitting Sunglasses I hope everyone has a fabulous break and gets the rest that they deserve! Warmest Christmas Wishes, Tabitha. Octinoxate (Octyl Methoxycinnamate) Chemical UVB filter. The most widely used sunscreen ingredient, known for its low potential to sensitize skin or act as a phototallergen. Estrogenic effects are noted in laboratory animals as well as disruption of thyroid hormone and brain signaling. Oxybenzone (Benzophenone-3) Chemical UVA filter. Associated with photoallergic reactions. This chemical absorbs through your skin in significant amounts. It contaminates the bodies of 97% of Americans according to Centers for Disease Control research. Health concerns include hormone disruption and cancer. Ensulizole (Phenylbenzimidazole Sulfonic Acid) Known to produce free radicals when exposed to sunlight, leading to damage of DNA, this UVB protector may have the potential to cause cancer. Padimate O (Octyl Dimethyl PABA / PABA Ester) A derivative of the once-popular PABA sunscreen ingredient, research shows this chemical is a skin irritant, releases free radicals, damages DNA, has estrogenic activity, and causes allergic reactions in some people. Sulisobenzone (Benzophenone-4) Can cause skin and eye irritation. Does not penetrate your skin to a large degree, but enhances the ability of other chemicals to penetrate. Titanium Dioxide Appears safe for use on skin, due to low penetration but inhalation is a concern. Micronized Titanium Dioxide Sunscreens with micronized titanium dioxide may contain nanoparticles. Micronized TiO2 offers greater sun protection than conventional (larger) particles. These small particles do not penetrate skin but may be more toxic to living cells and the environment. Inhalation of powders and sprays is a concern. Zinc Oxide Zinc has a long history of use in sunscreen and other skin care products; little absorption and no adverse health effects are reported. *Table adapted from the Environmental Working Group's Skin deep Website: www.cosmeticsdatabase.com   Absolutely Delicious Stuffing Recipe for Christmas Turkey Ingredients: * 2 cups cooked brown rice * 1 cup Ground almonds and pepitas (can substitute this with LSA: ground Linseeds, Sunflower seeds and Almonds) * 1 can of chestnuts, drained * 1/2 cup pitted organic prunes, chopped * 1/2 cup dried apricots, sulphur-free, chopped * 1 Tbsp olive oil * 1 onion, diced finely * 1 cup chopped celery * 2 medium Granny Smith Apples, peeled and diced * 1/2 cup minced fresh parsley * 1 tsp. dried ground sage * 1 tsp. dried thyme * zest of 1 lemon * 2 eggs (to bind ingredients) * 3/4 cup apple juice * Salt and pepper to taste Method: Preheat oven to 350 degrees. Heat olive oil in a large skillet over medium high heat. Saute onion and celery in skillet, stirring until onion is translucent, about 8 minutes. Add diced apples to skillet and cook another 5 minutes. Remove from heat and pour over cooked brown rice. Add remaining ingredients to a large mixing bowl, tossing well. Stuff mixture inside turkey and bake Turkey as usual. To serve stuffing on the side, spoon the above mixture into a medium baking dish coated with olive oil. Bake in dish, covered with foil, for 20 minutes. Remove foil and bake 10 more minutes or until browned on top. Serves 10 people. Tips: Use ground pistachios instead of ground almonds for a saltier taste

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• November

  Introduction Of Phone Consultations | Reminder Of Dates For Practice Before The New Year | The Deal With Pesticides | Recipe: Brown Rice Salad

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  Awaken Your Health Newsletter - 1st November 2008 A big hello to all! With the festive season just around the corner, this is the ultimate time to be taking care of your body so that you best cope with the inevitable indulgences. So this month, I have included a brief article listing some ‘Super Foods’ that are packed with goodies, and I also discuss some very surprising information regarding pesticide residue on our fruit and vegetables, and how best to manage this. Finally, I have included a delicious salad recipe to enjoy over the coming summer months for those who are interested. For more health-wise recipes and some great resources, please visit the Awaken Your Health Website. Reminder of Dates for practice before the New Year As most of you know, I am taking a short break from practicing over November and December with the arrival of my second child. There are still a couple of available appointment times for December for anyone requiring a consultation. Details below: *Friday 12th December - (limited appointments still available) *Saturday 13th December - (limited appointments still available)   Announcement: Introduction of Phone Consultations At the request of several patients, I am now offering phone consultations to existing patients. These are a great opportunity and very convenient for those patients who have a couple of questions to ask or some issues to discuss, whom might have trouble making the days I am practicing in the coming months. These will require a prior email or SMS to arrange a time. A schedule of fees is below: 15 minute phone consultation $30 30 minute phone consultation $50 Receipts will be available for these, on request. The clinic will re-open on Friday the 9th of January 2009, and I look forward to hearing from you to arrange New Year appointments as the New Year approaches. Yours in good health, good food, and good fun the natural way, Tabitha. Foods you should be packing into your diet in the run up to Christmas A plant focused diet with plenty of variety provides you with an abundance of natural compounds such as fibre, antioxidants and phytonutrients which support health and protect our body from a multitude of ailments and diseases. It is so important to eat well, and worth the extra effort and money to seek out the freshest seasonal and local produce. Savour every mouthful! Below I have listed some ‘Super Foods’ that are nutritious and delicious, and can be incorporated easily into a day’s meals. Try to include them several times every week. Leafy Dark Greens Leafy green vegetables are perhaps the most important vegetable family in our diet. These include spinach, kale, mustard greens and Chinese green veggies such as bok choy. These dark-green vegetables provide fibre, Vitamins A and C, riboflavin, folic acid, iron, calcium, magnesium, potassium and antioxidants. Several studies have shown their remarkable benefits. A team of researchers from the Harvard School of Public Health found that individuals who daily consume leafy greens had a 23 percent reduction in coronary heart disease. Scientists at the University of Liverpool have found that a diet rich in leafy green vegetables is associated with a significant reduction in the chance of developing colon cancer. Beans and other Legumes This family includes peas, lentils, soy bean, chickpeas, lima and kidney beans. Legumes are a great source of vegetarian protein with negligible fat. They are also a fabulous source of dietary fibre. Generally, one cup of cooked lentils provides you with 5-10g of dietary fibre. Substituting meat dishes with a dish of legumes & whole grains once or twice a week can improve your health – a high fibre diet is associated with a lower risk of heart disease, high blood pressure, gallbladder disease, obesity and diabetes. Foods high in fibre tend to be low in GI (glycemic index) and so are well suited to weight loss and diabetic diets. Avocado Gram for gram, avocados contain more fibre and B vitamins than any other commonly eaten fruit! They are also a good source of antioxidants Vitamin E and glutathione, plus are higher in potassium than bananas. They are cholesterol and sodium free, and contain mono-unsaturated (good) fat, so are a great substitute for butter or cheese spreads. You really need to get your hands on this delicious fruit. Garlic A member of the onion family, garlic is grown year round, and packs a punch against some serious conditions. Raw garlic is a powerful antibiotic and antifungal. Numerous studies have demonstrated the potential benefits of regular garlic consumption on blood pressure, platelet aggregation, serum triglyceride levels and cholesterol levels, therefore reducing risk of strokes and heart attacks. The medicinal properties of garlic are strongest when it is raw and crushed, or very finely chopped. Don’t overdo it – too much garlic can irritate the digestive tract! Broccoli As a part of the cabbage family, broccoli has an impressive nutritional profile that includes beta carotene, vitamin C, calcium, fibre, and phytochemicals, specifically indoles and aromatic isothiocynates. Broccoli and its kin may be responsible for boosting certain enzymes that help to detoxify the body. These enzymes help to prevent cancer, diabetes, heart disease, osteoporosis, and high blood pressure. Studies have found that boiling broccoli for more than 10 minutes may strip it of nutrients, so this mighty green veggie is best lightly steamed or stir-fried. Blueberries Apart from containing a very low sugar content yet still tasting great, blueberries can lower your risk of cancer and heart disease. They are also low GI and a fabulous option for people needing weight control. Along with being high in vitamin C and potassium, they also contain powerful antioxidants called proanthocyanidins and are anti-inflammatory. Studies have also found that eating wild blueberries may slow down the effects of aging.   The Deal with Pesticides According to the literature, excessive pesticide consumption has been linked with serious health conditions such as infertility, birth defects and cancer. Pesticides are particularly toxic to pregnant women and young children. Therefore, awareness about pesticide residue on our fruit and vegetables is an important part of staying healthy. We have to ask – Is there really a safe level to consume? Below I have discussed some ways to minimize your exposure to pesticides. We can easily reduce ingestion of chemical residues on our fruits and vegetables by buying organic. When organic is not always possible, you can still make wise choices. To assist you with this, I have included below the results of some recent American research on fruits and vegetables with the highest and lowest pesticide residue – very interesting information! Fruit and vegetable crops with the most pesticide residue – up to 62 different chemical residues found on these crops*! Fruit and vegetables with the least pesticide residue - between 2-20 different chemical residues found on these crops* Peaches, apples, celery, strawberries, cherries, spinach, lettuce, imported grapes, nectarines, raspberries, pears, carrots and potatoes. Onions, avocados, pineapple, asparagus, broccoli, cabbage, mango, kiwi, bananas, papaya, watermelon, frozen sweet peas. Information is according to the Environmental Working Group in the USA (based on some 43,000 tests conducted by the USDA and FDA.) (see www.foodnews.org for more info) * Rinsing all produce thoroughly before eating is always a good idea, but many pesticides, fungicides and other agricultural chemicals are trapped under a wax coating that was added to resist water and prolong shelf life. As such, rinsing produce with just plain water is not enough to do the job. * For non-organic fruit and vegetables, a vinegar solution (2tbsp vinegar to 500mL water) and a clean nail brush may be used to wash chemical residue off fruit that is not peeled. A mild soap solution (with a natural detergent) can also be used to remove residues.     Recipe – Brown Rice Salad (makes 4-6 lunch or dinner meals) Ingredients and Method: Boil 3 cups of brown rice. While the rice is cooking, heat a large fry pan or wok with1-2 tbsp Extra-Virgin Olive Oil. Add to the fry pan: 3 cloves garlic chopped finely 1 bunch shallots chopped finely 2 red capsicums chopped finely Optional one chile without seeds, chopped finely (Note: All listed ingredients are chopped to the size of a fingernail) Once these ingredients have softened, add: 1-2 bunches chopped asparagus 1-2 bunches chopped broccolini any other chopped green Chinese veggies 1-2 finely chopped carrots 1 cup of frozen peas (for extra taste, add 1 tsp sesame oil and 1-2 tbsp Tamari to fry pan) Add one bunch of finely chopped coriander towards the end Stir-fry all chopped vegetables until medium soft Once the brown rice is cooked, rinse well and add to the wok. Stir well. Add 1 tbsp of sesame seeds Add 2 x 185g cans of Tuna in oil or Paramount red Salmon (drain oil first) Optional, add one can red or brown lentils (drained and rinsed) for extra fibre and protein, or as a substitute to canned fish. Mix all ingredients and eat hot or cold. Tips * Keeps well in the fridge in Tuppaware, and is a great lunch to take to school or work. Notes * Transfer to Tuppaware only once the food is room temperature – never when hot. * Please don’t feel limited to the above ingredients! Experiment and throw in any other vegetables that you may enjoy!

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• October

  Reminder Of Dates For Practice In November And December | Focus On Weight: 6 Simple Steps To Awaken Your Summer Body | Recipe - Lemon And Ginger Salmon

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  Awaken Your Health Newsletter - 1st October 2008 Another warm spring welcome to all - where has the month gone?!? Spring's first rays of sunshine are here, so this month I have included a brief article called 'Focus on Weight' especially for those who feel they need to lose their 'winter comfort layer' of an extra kilo or two. I am not going to recommend strict diet or regimental exercise plans here - it's all about making small and achievable changes to your daily life and building on them. I have also included a reminder about my remaining dates for practice through November and December, plus a delicious dinner recipe for those who are interested. For more health-wise recipes and some great resources visit Awaken Your Health Yours in good health, good food, and good fun the natural way, Tabitha. Reminder of Dates for practice in November and December: As most of you know, I will be taking a short break from practicing over October, November and December with the arrival of my second child. I will still be available a few days each month for questions, weigh-ins; and dispensing of herbs, minerals, and vitamins - please see below for dates. Please email or text me with your preferred time to pick up repeats or ensure an appointment - times will fill up!   Dates for Practice in November and December are as below: Saturday the 15th November Saturday the 29th November Friday the 12th December Saturday the 13th December 8am-12pm (appointments full) 8am-12pm (limited appointments still available) 8am-12pm (appointments still available) 8am-12pm (appointments still available) The clinic will re-open the second week of January 2009, and I look forward to supporting all of your post-party season Detoxification needs! ;-)   Focus on Weight: 6 Simple steps to awaken your summer body If you feel you would like help with shedding some extra winter kilos, or you'd just like a reminder of some healthy habits to be in, please read the effective steps below. Step 1: Take your time When you eat a meal, remember to slow down. Enjoy every mouthful, chew mindfully, and stop when you're full. It sounds simple, but our brains only realize we are full about twenty minutes after food hits our stomachs. If you eat slowly enough, your brain will catch up to tell you that you are satisfied before you dive in for your second helping. Step 2: Remember the 'two' and 'five' rule Eating plenty of fruit and veggies helps us to maintain a healthy weight - they are high in fibre, low in calories and packed with phytochemicals, vitamins and minerals for optimal health. Adults need to aim for at least two servings of fruit and 5 servings of vegetables every day (a serve is approx 1 metric cup). This is much easier than you may think - yet most Australians are nowhere near this! If you can base your evening meal around fish or lean meat with three colourful veggies, plus include some salad with your lunch, you are more than half way there! Step 3: Aim for oily fish at least twice a week It' easy to improve your diet here by increasing foods such as Omega 3 rich fish (salmon, sardines, mackerel, herring and tuna) and decreasing other foods such as fatty meats, fried foods, processed foods, margarine, and large amounts of white pasta, rice or bread. Every cell in our body needs Omega 3 to function, plus Omega 3 has been shown to be crucial in a wide range of diseases and conditions. Aim to include oily fish such as salmon (fresh or canned) in your weekly meals at least twice a week. (Please see my recipe below) Step 4: Pack a snack Pack nutritious snacks to take with you to work. Snacking once or twice a day can help to keep your blood sugar levels more consistent, therefore helping you to make sensible and healthy food choices at your next meal time. Vegetable sticks with hummus, home made guacomole, or tahini make a well balanced snack, as does a piece of low GI fruit (apples/berries/pears) with some low fat + low sugar yoghurt. A handful of raw almonds and seeds are an easy and protein-packed alternative. Step 5: Get active Bodies love to move. Benefits include an elevation of endorphins and therefore mood; better circulation and oxygenation of cells; plus a blast of Vitamin D from the sunshine offers benefits to our bone health. You don't have to be an Olympian - just a simple 30 minute walk daily is excellent. Whatever exercise you choose, aim to be active for a minimum of half an hour per day, 6 days per week. A lunchtime stroll to get out of the office will pick up your energy - think of exercise as an energy bank. Try organizing a coastal or bush walk for a Sunday afternoon, instead of meeting at a café or pub. You and your body will certainly reap the rewards of being more active. Step 6: Know your composition There is no greater motivation for weight loss than seeing changes in your body 'composition' as you progress. My Tanita Body Composition Scales provide detailed information about you - your weight, body fat %, muscle mass %, resting metabolism, and hydration levels. By distinguishing between body fat, muscle mass and water, you can see the changes for yourself as you progress. These scales are a very valuable clinical tool, and will have a great impact on your motivation. Please mention my scales at your next appointment if you would like to gain more detail about your own body composition, at no extra cost. Recipe -Lemon and Ginger Salmon Here is a quick and easy dinner recipe for those who like to enjoy fish a few times a week. Salmon is an excellent source of omega 3 fatty acids, which help to prevent cardiovascular disease, balance hormones and promote healthy skin. Lemons and lightly steamed vegetables are brimming with Vitamin C, a powerful antioxidant that protects cells from free-radical damage and supports immunity. This meal is gluten and dairy free, is high in protein and fibre, easy to prepare - and delicious! Serves two. Ingredients: 4 tbsp Tamari (Gluten-free Soy sauce) 2 garlic cloves, crushed Freshly squeezed juice of one Lemon 2 tsp of finely grated fresh ginger root 2 x 150g (Aus/NZ) Atlantic Salmon Steaks, skin removed Olive Oil for greasing the pan Your choice of colourful, fresh and in-season veggies - lightly steamed or stir fried. Method: Place the tamari, garlic, ginger and lemon juice in a shallow dish and mix well. Add the salmon and turn to coat in the marinade. Cover and leave to marinate in the fridge for 30-60 minutes. Lightly oil and pre-heat a ridged griddle-pan, or a fry pan. Lift the salmon out of the marinade and place on the griddle or fry pan. Use a lid to prevent spitting. Cook salmon for approx. 3 minutes on each side, or until cooked to taste. Remove the salmon from the griddle or fry pan and stand for two minutes before serving. Serve the salmon accompanied by freshly steamed or stir-fried vegetables. Toss the lightly cooked vegetables in the fry pan with remaining marinade for a few minutes for extra taste. Enjoy! Tips: * Check with your fish shop that the produce is Australian/NZ and not imported. It is reassuring to know that Australian and New Zealand Fisheries are among the best managed in the world in terms of sustainable fishing. Note that the majority of tinned and frozen fish in supermarkets is imported. For more info or to get your copy of Australia's Sustainable Seafood Guide, call 1800 066 299 or visit www.amcs.org.au * For tasty veggie combinations, try fresh green beans, asparagus, broccolini, lightly steamed spinach, red capsicum, fresh baby tomatoes, baby carrots, or corn on the cob.

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