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Simple Tips to Combat Overindulging & Indigestion this Christmas

christmas tree

Christmas is a time to be with your loved ones, play backyard cricket, eat (too much) good food & laugh. No matter how much you tell yourself you won’t overeat – many of us will find ourselves lining up for second or third servings or collapsing on the couch with full bellies. To avoid indigestion or that overwhelming sense of fullness this festive season, I have put together my top tips so you can have your cake and eat it too!

  • Consuming large amounts of liquids with meals floods the digestive system, leading to bloating & discomfort. Carbonated drinks are particularly aggravating if you are susceptible to bloating. Keep liquids 15 minutes apart from meals, or if you plan to enjoy a nice beverage with your Christmas lunch, do sip it slowly.
  • Add a squeeze of fresh lemon juice, or even some bitters to your water during the day to enhance digestion.
  • Take a gentle walk after a big meal to reduce bloating and indigestion.
  • Avoid indulging in heavy meals later in the evening. Going to bed with a full stomach can aggravate heartburn and led to an unsettling sleep. Particularly when combined with alcohol.
  • Herbal teateas are soothing and calming on the digestive tract after a day of indulging. Ginger, chamomile, fennel or peppermint to reduce bloating and relax spasm and cramps in the digestive tract.
  • If you know you’re going to eat more than usual, you may appreciate some extra herbal support such as Iberogast – a liquid herbal combination backed with plenty of scientific evidence and an excellent safety profile that you can easily fit into your handbag. Alternatively, try a good quality digestive enzyme capsule or tablet to optimise your chemical digestion and comfort.
  • Encompassing mindfulness & gratitude at meal times allows us to appreciate how lucky we are, it also helps us to feel aroused by the colours & smells of the meal before us. This effective tool stimulates the release of gastric secretions before food enters the stomach, and optimises chemical digestion to ensure maximum breakdown and absorption of nutrients.

Remember to have fun and enjoy the delicious festive foods with your loved ones. Christmas only comes around once per year so release the guilt and bring the joy back into eating!



Bohdiya Method™ of Pilates – a gift to your body


I wanted to share with you something really cool that I have discovered this last 12 months – a very clever Pilates method developed by a friend of mine, Scott. I interviewed Scott below to help you understand how Bohdiya Pilates might be able to help you (as he has me), with those niggly little pains and imbalances that so many of us suffer with day to day.

So Scott, what is the Bohdiya Method™ of Pilates?

Bohdiya Pilates is revolutionary, cutting edge corrective exercise. It’s a non-equipment based whole body integrative corrective exercise routine that I have meticulously designed and developed over the past 8 years. It is my life’s work!

This individualised programme provides perfect toning and deep conditioning without the risk of haphazard or repetitive strain that can often be encountered in other exercise regimes. The aim is for the whole body to quickly become functionally strong yet supple, integrated, aligned and balanced.

Bohdiya streamlines my client’s exercise time and brings about athletic longevity and a healthy, better balanced musculoskeletal system. It enhances the body’s ability for natural, instinctual free flowing movement. It’s extremely gentle on the body though and achieves amazing and lasting results.

In every session almost every muscle is activated, lengthened, strengthened and toned. Over time it seems to recondition the body from the inside out making aches and pains a thing of the past. It’s a healthy and lasting movement education for life that is comprised of a 45min routine that once learned, and explored as your own, has the potential to add 10-20 years to a person’s athletic life.

Bohdiya offers a life time of physical benefits & sporting adaptations, excellent posture and a greater sense of self-confidence and wellbeing….

Refer to Scott’s website for more on the benefits of Bohdiya…

Injury Resolution
Sports Performance

(you can also see a video on his home page, of me singing his praises after my third ten pack of visits with him in his Paddington Studio).

What do you see from your clients?

The shift I see in my clients is truly amazing as they progress through the program. Their confidence to get better increases, so does their determination to see it through as they experience more and more cumulative benefits.

I see major transformations in my clients within a few short weeks, many having come from disappointment of the past and concern for the future to an all new understanding of self-reliance.

They know it as a complete strength conditioning program that has you feeling better instead of worse and often claim that they’re ‘now feeling safe within their own body’.

It’s well known in the physical rehab and corrective exercise industry that people don’t seem to find time to do their exercises prescribed by their physical practitioners, so often our job satisfaction is caught up in how well we can help others to help themselves. We all know there’s probably real benefits in doing all of the exercises prescribed by our practitioners and we’d be looking and feeling amazing for it, though to find the time, let alone fastening the thinking cap and entering that zone whereby we’ll actually do it… it seems there’s always that gap and it hardly ever gets done, or done at all well.

Over the 8yrs that Bohdiya has evolved my body has honestly come to feeling 20yrs younger. My intention was to create a programme that felt good and eliminated any hurdles to actually doing it. Staring a session is made easy, it can simply be an inner knowing that speaks to our wellness intuition.

Bohdiya doesn’t require anything to get started, no equipment is necessary. It’s an enjoyable unfolding into movement, it’s time out for yourself well spent. Through the positions and the principles the method speaks clearly and precisely to anywhere that we’re carrying tension, injury or unrelenting emotion.

This really is a great opportunity for those who are ready to commit to themselves.

What I can promise my clients is that if they are ready for this rewarding journey into a lifetime of self-guided physical conditioning, then they’ll never look back.

Click here to speak with Scott or to book your first session, you’ll thank yourself for doing so 😉

m: 0400 826 768

About Scott

Scott is a Californian trained, internationally certified Pilates teacher.

Scott Matthews completed his Diploma of Studio Pilates training in 1999. He also obtained a Diploma of Remedial Massage in 1995

Scott has designed programs for several of Sydney’s most respected corrective exercise specialists and has taught Pilates within some of Sydney’s best Pilates rehabilitation clinics.

While working with hundreds of students and achieving outstanding results, Scott’s own unique techniques developed resulting in this entirely new method, Bohdiya. He now runs specialist private Pilates and Bohdiya sessions from his Centennial Park studio.

Tabitha X



Fertility & Hormone Balancing Banana Icecream


Introducing… Fertility Friday!

Fertility is not just about making babies, but rather a deeper reflection of
optimal health, nutrition,balance & vitality. Whilst there are infinite variations
on ‘normal’, for the ladies at least , it means experiencing a balanced
menstrual cycle, free of debilitating pain, mood-swings, skin breakouts,
weight fluctuations, and without drive to overeat.

Here at awaken your health, we love nothing more than
harmonised hormones and are dedicated to helping you achieve just that!
Each Friday, we will post recipes, tips,give examples of common
clinical presentations and the latest research
that will help you nurture your hormones and promote optimum fertility.

So, to kick off our first Fertility Friday and to celebrate the
last weeks of summer we are starting with our super simple and delicious

Balance-Banana Ice-Cream

If you haven’t tried making banana ice-cream before, then you are in for a treat!
This recipe is not only gluten, dairy and sugar-free but also contains
essential nutrients & ingredients that help balance hormones and
promote fertility including:

Maca– this South American root vegetable has been used for centuries to boost fertility.
It is a hormone balancing, libido & stamina enhancing superfood that is also
Coconut butter– A rich source of mct saturated fat, which provides the building
blocks needed for hormone synthesis. Not enough fat in our diets can lead to
poor hormone production and hormonal disturbance.
Cinnamon– This super spice is fantastic for improving insulin sensitivity
and balancing blood sugar levels. It also promotes blood flow to the
reproductive organs. Balanced blood sugar levels are essential for
regular ovulation and healthy ormonal balance.
Banana– High in tryptophan, which converts to serotonin or our ‘happiness hormone’
and helps ward off postnatal depression. Bananas are also high in potassium,
an essential nutrient for regulating blood pressure and preventing pre-eclampsia.

2x frozen bananas (peel, chop & freeze)
1tsp maca powder
1 tbs coconut butter or oil
¾ tsp ground cinnamon

Optional: chopped nuts or seeds of choice – pepitas or cashews are excellent
for their generous Zinc content.

Place all ingredients into a blender or food processor and blend until
smooth and creamy. If bananas are too frozen, add 1 tablespoon of water.
Add chopped seeds or nuts!

Fertility Friday

Wishing you all peace & happiness. 
Yours in good health,
Tabitha x

 Level 1, 101-103 Queen St, Woollahra NSW 2025  Phone: 0421 921 469
Consultations Available: Wednesday to Saturday 8.00 am – 5.00 pm
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How Can I Reduce My Chemical Exposures? By Tabitha McIntosh ND

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.

It’s an even scarier thought that the vast majority of chemicals that are in use and in circulation have not been adequately tested for their impacts on human health or their particular impacts on children and developing babies – yet – it is now widely recognised that babies and young children are at greatest risk from these chemical exposures. Some chemical exposures can have life-long impacts on an infant’s health, immune function, and ability to learn.

As a mother, I want to do everything I can to keep my family safe from harmful chemicals, and no doubt you feel the same way. Parents can do a lot to protect their children from chemical hazards simply by changing their own personal behaviours and consumption patterns.

So if you are pregnant, planning to become pregnant, are breastfeeding or have young children, it is advisable to pay particular attention to reducing chemical exposures as much as possible.

Here’s a ‘starter-list’ of some practical measures you can take to protect yourself and your children from common chemicals: making yours and your family’s life just a little less toxic.

Stay tuned for information to come about a lecture I will be giving on this exact topic atBondi Beach Public School in August this year.

Store your food in glass containers whenever possible, as it is the most inert container you can use. Don’t microwave in plastic or with Gladwrap: use glass or ceramic instead. It is especially important to look for BPA-free bottles for your infants (these will have a golden tint); and BPA-free water bottles for your children and yourself. Ask your health care provider for some options of suppliers.

• Avoid processed foods, and become a food label detective. Avoid artificial food additives of all kinds, including MSG and artificial sweeteners. Artificial sweeteners are found in most chewing gums, diet foods and drinks, and some children’s medications.

Buy and eat organic produce and free-range, organic foodswhere possible, to reduce your exposure to pesticides, GMOs and fertilizers. This especially applies to animal produce (meat, chicken, eggs) and full-cream dairy products, as these may contain higher levels of some pollutants. If you don’t have access to Organic produce, consider eating fewer meat and high-fat dairy products. In addition, ask your Naturopath or Health care provider about the EWG’s ‘Clean Fifteen’ Vegetable and Fruits List.

Avoid the use of insecticides / pesticides in the home or garden, or on your family pets. Examples of common things to avoid: Mortein, Baygone, garden sprays, flea treatments, mosquito repellants that contain DEET etc. There are safe, effective and natural alternatives out there.

• Throw out your Teflon pots and pans and instead use safer cooking materials like ceramic, stainless steel, and glass.

Run your tap water through a home-filter, or drink spring water. Filters can reduce levels of common tap water pollutants.

Avoid artificial fragrances: in air fresheners, fabric softeners, perfumes, cheap candles, and other synthetic fragrances. Use fresh flowers, essential oils and natural alternatives instead.

Reduce the number of cosmetics and other personal care products you use, which can contain harmful chemicals and can be sold with no safety testing. With most people using about 10 cosmetic and personal care products each day, aim to switch to Natural brands of personal care items: including shampoo, toothpaste,antiperspirants and cosmetics. Skin care products are notorious for containing a slew of dangerous chemicals. See the Environmental Working Group’s Skin Deep Cosmetic Safety Database or ONE Groups’ Chemical Directory for more info.

• Avoid Nail polishes and Nail polish removers; aerosols like hairspray, conventional hair dyes and bleaches while pregnant and breastfeeding.

Carefully consider what you put on your baby’s skin: be cautious of Ingredients such as preservatives, parabens, foaming agents (SLS), fragrances and petroleum-based ointments. Speak to your Health Care provider about some alternative brands and products.

Carefully consider the toys you choose for your children, as children like to ‘mouth’ things. Avoid toys that have been painted overseas, plastics, adhesives, lip-glosses, nail polishes, etc.

When renovating your home, look for “green”, toxin-free alternatives in lieu of regular paints, varnishes and floor coverings. Use low VOC paints, varnishes and sealants (available from your hardware) and avoid formaldehyde resins. Ideally, aim to finish the Reno’s, polish the floor boards, and paint the baby room well before you conceive. See the Safer Solutions website for more advice on healthy home renovations.

Become a conscious purchaser when buying house-hold goods, cleaning chemicals, aerosoles, air fresheners etc. Look for green, toxin-free alternatives.

Reduce the number of household cleaners you use; and only use natural cleaning products in your home. Most health food stores will have these available or you can search online for them.

See the Safer Solutions website for keeping your home healthy and green


The Importance of Nutrition

Every day you make choices about food, and these choices have a direct impact on the health of your body. Diet has a profound influence on your short and long term health, and can contribute to the onset, prevention and management of many chronic diseases. Nutrition is the study of how food nourishes the body. The nutrients on food become the building blocks of our cells, hormones, enzymes, neurotransmitters, organs and body systems. Nutrients are also necessary for the growth and repair of the body, and are absolutely fundamental to the maintenance of homeostasis or ‘healthy-harmony’.

A Naturopathic Nutritionist may define Health as:

“A fully integrated state in which all bodily, mental and spiritual functions are operating in an optimum manner and are harmoniously co-ordinated.; the natural defence systems are operating completely; the nutrient intake is complete and balanced; the mind is free from tensions, repressions, conflicts; the spirit is active, awake and co-ordinates the body-mind within the mighty laws of nature.”

Relatively few people are truly healthy: many exist in a substandard state, reflecting that it is our lifestyles, eating habits, excesses and stresses that bring us into a state of imbalance. Many factors have a negative impact on our access to nutrients within our foods, such as changes in farming methods, depleted soils, processing, food storage, micro waving, eating-on-the-run, poor digestion and assimilation, caffeine/alcohol/nicotine intake, and the list continues!

state of balance, supporting you to achieve and maintain optimum health.