Alpine Natural Health in Bright, Victoria | Medical centre

Alpine Natural Health

Locality: Bright, Victoria

Address: 104C Gavan Street 3741 Bright, VIC, Australia

Website: http://www.alpinenaturalhealth.com.au

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23.01.2022 Healthy Vegan Mac N Cheese . Really missing my kitchen and getting creative with food! . This is one of my favourite sides to add to a dish for a little extra creamy hit!... . Can you guess the ingredients? . This will be released later this year (hopefully) in something I’ve spent the last 12 months working on . . #vegan #plantbased #macncheese #comfortfood #nutrition #nutritionist #eattherainbow #naturopath See more

22.01.2022 To my amazing husband @reidy20 - Congratulations on an amazing 14 year career with @collingwood_fc . You have shown me what it means to work hard for something you’re passionate about and believe in. You’re the strongest, most brave, and dedicated person I know, and I know that the team will certainly miss seeing you every day! Not many people can say they’ve played AFL for 14 years, won a premiership, played in 3 grand finals and won an All Australian. . Now it’s time to... hang up the boots, crack open a nice bottle of St Henri, and enjoy some well deserved down time . Here’s to the next chapter my love, I’m so proud of you See more

21.01.2022 DID YOU KNOW... . Serotonin (your happy feel good brain chemical, that’s also involved in pain sensitivity and digestion) is made in a particular cell called an enterochromaffin cell? The enterochromaffin cells actually lie at the border of your small intestinal lining. Do you know what that means? The majority of the body’s serotonin is actually made in the GUT! .... This is a very large focus of mine for many clients who may suffer from anxiety and depression. Most of the time they have taken, or been given the option to take antidepressant medication (which by the way is the number 1 prescription for those suffering from IBS ). The reason this can be an issue is because most antidepressants work by allowing more serotonin to cross the blood brain barrier, and be more available to the brain. The issue with this is... that it DOESN’T MAKE MORE! Therefore the pathways in your body that make serotonin slow down significantly, because your brain is thinking it has LOTS. . I always educate my clients on how these pathways work, so they can accurately see why treating something like gut health in relation to moods is SO important. We first need to look at the integrity of the gut lining, inflammation, bacterial imbalances that may worsen this (some bacteria produce toxins that irritate nerves directly causing anxiety), and then have a very large focus on their nervous system; which also has a bidirectional feedback mechanism between the gut and the brain called The Vagus Nerve. . Our mindset is more important now than ever, so if any of this is ringing any bells for you, and you feel like you’ve been given no other answers, please ASK QUESTIONS, RESEARCH and never give up hope . . I am currently fully booked until mid October, however my other Naturopath Rebecca has some availability on Mondays and Saturdays if anyone needs something earlier. You can book directly via the link in my bio. All consults are still being held virtually via zoom, Skype, face time or phone . . . #naturopathy #herbalmedicine #nutritionist #guthealth #mentalhealth #hpaaxis #enterochromaffincells #serotonin #gutbrainaxis #mood #naturopath #naturopathicmedicine See more

20.01.2022 Protein bars for the week by @thelupinco High protein, high fibre, gluten and dairy free! Lupin is a legume that’s high in protein and fibre, and lower in carbohydrates in comparison to things like rice and quinoa . .... #thelupinco #superlupin See more

19.01.2022 We’ve all heard the saying, but have we actually thought about it?! . . I always try to look deeper into people’s health concerns and nutritional deficiencies; and often find myself telling clients, I can give you any herb, supplement or diet, but whether you’re going to absorb those nutrients is a whole other concern. .... Let’s break it down a little... First, we need to have adequate gut-brain connection to allow for proper release of pancreatic and digestive enzymes such as saliva and stomach acid. We then put food in our mouth and chew (which is also an extremely important mechanism to help break down food). This follows food moving to the stomach, where it further gets broken down by stomach acid. Eventually we then end up in the small intestine, which is where the majority of the nutrients from food are absorbed. . If there is improper gut-brain connection (ie if you’re eating when busy or stressed), we won’t release an adequate amount of digestive enzymes to break down food into smaller, easily absorbable particles. If we don’t chew enough, we also don’t break down food into small enough particles. If we have inflammation and permeability of the small intestine (ie leaky gut) whether that be caused from stress, bacterial imbalances, chemical or toxin exposure, then we sure as hell won’t be absorbing the nutrients from the food particles that we have (hopefully) adequately broken down. . Digestion starts with your brain, not just with your mouth. Paying more attention to this will help prevent nutritional deficiencies, as well as many digestive concerns such as bloating, gas, diarrhoea and constipation. . I have written a blog post on my website about my top 10 tips for good gut health, have a read if you need further direction, link in bio . . . #naturopathy #nutrition #guthealth #holistichealth #nutritionalmedicine #backtobasics #microbiome #leakygut #irondeficiency See more

18.01.2022 SIBO - Small Intestinal Bacterial Overgrowth. Heard of it? You should have. SIBO is an overgrowth of bacteria in our small intestine. The majority of our bacteria resides in our large intestine, however it can be pushed into the small intestine due to some very common factors such as inadequate stomach acid production, and poor control of the muscles in the digestive tract, pushing food down to the large intestine. Stress is one of the largest causes of SIBO, this is because... stress can take blood flow away from our digestive tract, and impair our ability to produce hydrochloric (stomach) acid, as well as impair our ability to control peristalsis and valve integrity. This unfortunately can reduce our bodies ability to get rid of bacteria we may be swallowing (this is a large function of our stomach acid, as it will help kill bacteria before they make their way further down our digestive tract to our small intestine). Bile production is also extremely important with SIBO. Bile is produced in the liver, which sends it to the gallbladder, and the gallbladder squeezes it out at meal times, to help us digest fats. Bile also helps to eliminate pathogenic bacteria that may have accidentally been pushed down there. Studies have shown that people who have had their gallbladder removed, to have higher rates pf IBS and SIBO post surgery. The excess bacteria in your small intestine can absorb the nutrients from your food, rather than you getting them; therefore it is associated with nutritional deficiencies. It has also been associated with increased damage and inflammation to the micovilli and lining of your small intestine; increasing rates of leaky gut, auto-immune disease, poor immune function, and nutritional deficiencies (to name a few). Another common cause of SIBO is the use of ant-acid medication such as Nexium. If you have been on this medication for longer than 6 weeks, I highly recommend you do some testing to check the health of your digestive system. *continued in comments*

17.01.2022 I know a lot of people have been on the fence about caffeine consumption during pregnancy and #TTC . Recently a 2020 review of 48 observational studies and meta analysis has concluded that there is NO safe level of caffeine in pregnancy. The review concluded that maternal caffeine consumption to be associated with increased risk of miscarriage, stillbirth, low birth weight and/or small for gestational age, and childhood acute leukaemia, as well as preterm birth. I know t...his may scare many of you, because the majority of people rely on their morning coffee, or love chocolate (yes chocolate / cacao has caffeine in it). However, here are some delicious alternatives: good quality unsweetened chai (yum!), a home made carob latte (tastes similar to chocolate but naturally sweet), any herbal tea (in pregnancy ginger or peppermint is best to reduce nausea), and for the chocolate lovers out there - get your hands on @thecarobkitchen - they now have a vegan option and holyyyy moly it's delicious. . #caffeine #nutrition #naturalhealth #ttc #pregnancyhealth #fertility #coffee #naturopath See more

14.01.2022 A day in the vines with some of my favourites

14.01.2022 Morning green smoothie Absolutely delicious, filling, and filled with nutrients! 1/2 zucchini 1 large handful of spinach... 1/2 cup frozen mango 2 tablespoons of @hempfoodsaustralia vanilla hemp protein 1 tsp supergreens powder water 1 tbsp flax oil 1 dessert spoon of tahini. Sooo creamy and healthy, filled with fibre, protein, healthy fats, and loads of phytonutrients to fuel your day #nutritionist #naturopath #smoothierecipe #plantbasedeattherainbow #healingfood #foodismedicine

14.01.2022 2 days off calls for a little exploring & nature therapy

12.01.2022 Natures lollies a bowl filled with vitamin C and polyphenols; a great source of antioxidants which also helps support my gut microbiome #foodismedicine

11.01.2022 Never gets old my favourite

09.01.2022 Vitamin B6, possibly one of my favourite vitamins, and for good reason! . . B6 is necessary for the production of our brain chemicals such as Serotonin, GABA, Melatonin and Dopamine which help us feel happy, less anxious, stay motivated, and sleep well. B6 is also necessary for creating our hormones, and also helps the body metabolise Omega 3 fats into EPA and DHA, which support brain and skin health, and reduce inflammation. Studies have shown that eating foods higher in v...itamin B6 can result in better mental health due to its effects on neurotransmitters such as Serotonin and Dopamine. . Deficiency signs can include dry cracked lips and cracked edges of the mouth, tongue swelling, changes in your moods and depression, poor sleep, PMS and fatigue. Medication such as the pill depletes B6 in the body, as does excessive exercise and stress. High alcohol consumption can also cause B6 deficiencies. . Dietary sources of Vitamin B6 include: Organic oats, banana, potato, chicken, chickpeas, liver, red meat, seeds, sweet potato, avocado, lentils and eggs. . . . #vitaminB6 #foodismedicine #nutrition #naturalhealth #healingfood #naturopath #naturopathy #nutritionist See more

09.01.2022 Melatonin - most of you know it as our sleep hormone, but what else does it do and how is it made? Melatonin is made in the enterochromaffin cells in the gastrointestinal lining; in fact there is about 400 times the amount of Melatonin in the gut, than there is in the brain! Melatonin is made from Serotonin (our happy brain chemical), which too, is made in our enterochromaffin cells . ... So let's break that down a little more, if there is an issue with our gut, then there is an issue with Serotonin AND Melatonin - this means poor sleep quality, poor circadian rhythms (sleep wake cycle out of balance), low moods, anxiety, gut issues, and increased pain sensitivity (just to make a few things) Melatonin is produced in response to darkness to get us to sleep at night, and is actually inhibited by light, so that means we need to be limiting our screen time before bed to enhance the production of Melatonin! Melatonin also acts as a powerful antioxidant, anti-inflammatory, supports immune function, supports the mucous protective barrier in the gut and helps to heal the gut lining, whilst also preventing increased fat mass as we age. Now if that's not enough for you to prioritise your sleep and make sure you have a nice wind down routine at night, then I don't know what is! Reference: Melatonin: Pharmacology, Functions and Therapeutic Benefits. Tordjman et al, Curr Neuropharmacol. 2017 Apr; 15(3): 434443. #guthealth #sleephealth #stress #nervoussystem #hpaaxis #melatonin #naturopathicmedicine #nutritionalmedicine #naturopath #nutritionist

09.01.2022 Sunday morning Acai bowl . . Ingredients: 2 sachets of frozen organic unsweetened acai 1 handful frozen zucchini... 1 cup of frozen berries 1 handful spinach 1/2 tsp spirulina 1 tbsp collagen + around 3/4 cup of water - add it slowly until you get a nice thick consistency! . Delicious, healthy, full of fibre, antioxidants and vitamin C - this is one of my favourite breakfast ideas . . #acaibowl #eattherainbow #acai #plantbased #guthealth #antioxidants #foodasmedicine #nutritionist #naturopath See more

06.01.2022 One of my fave go-to breakfast or lunches - 2 toasted pieces of GF sourdough, topped with avo, lemon, iodised salt, hemp seeds & crushed almonds, with a side of leafy greens and broccoli sprouts! Deeeeelish! . . #plantdiversity #protein #healthyfats #omega3 #hempseeds #guthealth #glutenfree #nutritionist #naturopath

04.01.2022 Veggie filled rainbow bowl . . This was SO yummy, healthy and fresh . . INGREDIENTS:... 1/2 cup frozen organic mango 1 frozen zucchini 1/2 frozen cucumber 1 large handful of leafy greens (I used organic spinach) 1/2 tsp spirulina 1/2 tsp supergreens Roughly 250mL water. . . Blend all ingredients, adding extra water if you need it. Top with your favourite colourful toppings, here I have used strawberries and pink dragonfruit, and a little GF museli for some crunch. You could also add some hemp seeds for some extra healthy fats! The smoothie mix would also taste amazing with ginger added if you like ginger . . . #rainbowbowl #eattherainbow #eatyourveggies #vegan #plantbased #smoothiebowl #nutritionist #naturopath #healingfood See more

04.01.2022 Someone asked me if breakfast is an important meal - I think it’s THE most important meal, as it can set the tone for your whole day. If you have a wholesome, nourishing, colourful breakfast, you’re less likely to binge eat, snack, get grumpy or tired, or make poor food choices throughout the rest of the day. It’s my favourite meal of the day! . Even for those intermittent fasters - you can still have breakfast, it’s just eaten later in the morning . .... . #foodismedicine #breakfast #nourishbowl #naturopathy #nutrition #eattherainbow See more

03.01.2022 Zesty roasted cauliflower and rice salad Made this up on the spot and it was gooooood! INGREDIENTS:... 1/2 cauliflower finely chopped into small florets 1 bag of @tildarice basmati rice (heated) 250g organic spinach 1 cup finely chopped parsley 2 tbsp organic olive oil juice of 2 lemons, and the rind of 1 METHOD: Roast the cauliflower in the oven for 30 minutes. While that’s roasting, add the following to a large salad bowl: Spinach, parsley, rice, lemon, oil - massage together with your hands and until combined, and leaves are soft. Once the cauliflower is roasted, add into the salad mix, mixing with salad tongs until all combined. Top with extra lemon, and a little salt. Easy Peasy, and deliciously fresh! I use @tildarice for when I am a little time poor, and they make a fantastic addition to lots of different meals. Their rice products are on sale this week at @colessupermarkets #summersalad #nutrition #naturopath #glutenfree #vegan #eattherainbow #plantbased #tildarice #colessupermarkets

03.01.2022 Little bit of a flow in the home studio Everyone is busy, a lot of people are stressed; even things you can’t see can be a STRESS on the body - iron deficiency, bacterial imbalances in the gut, inflammation, environmental toxins - whilst we can’t always be stress free, we can COUNTERACT the stress with more time for ourselves. I always say to my clients, if the only time you have to yourselves all day is when you shower, then milk it for all it’s worth - turn the lights off, light a candle, play relaxing music, and put a few drops of lavender oil in the base of the shower... it’s actually pure zen and makes you sleep like a baby

03.01.2022 If you know me, you know I love functional food!! This delicious brownie provides a great source of fibre, magnesium and resistant starch, which is also great for your gut health! It is gluten and dairy free, and can have a vegan option by subbing out the egg, and using a flax egg instead.... Ingredients: 3 ripe bananas (mashed) 1/2 cup almond meal (makes it a little more dense and delectable) 1 cup of organic buckwheat flour 1/2 cup green banana flour 1/4 cup organic raw cacao 1 teaspoon of GF baking powder 1/4 cup of coconut sugar 1/2 cup of nut milk (I used coconut milk) 2 eggs (or 1/2 cup of flax egg) 1 tablespoon of melted coconut oil 100g of roughly chopped organic dark chocolate (I used Loving Earth 85% dark chocolate). Method: 1. Pre-heat fan forced oven to 180 degrees. 2. Peel and mash bananas in a separate bowl and set aside 3. Sift buckwheat flour, green banana flour, raw cacao and baking powder into a bowl. Add in almond meal afterwards, then mix together using a spoon. 4. Fold through coconut sugar. 5. Melt coconut oil, then add this, the nut milk and 2 eggs (or flax egg) into the bowl. 6. Add mashed bananas, and stir thoroughly until completely combined. 7. Add in chopped up chocolate pieces, stirring until mixed evenly. 8. Once combined, pour into a lined brownie baking tray, and cook in the oven for 15 minutes; do not overcook as you don't want it to be dry. Yummo! Perfect little afternoon snack and great for lunch boxes!

02.01.2022 PCOS - Polycystic Ovarian Syndrome. Too many times I have had women come to me saying they have been diagnosed with PCOS, and prescribed all sorts of medication that may not be suitable for them, and even harmful in some circumstances. The diagnostic criteria for PCOS is two of the following:... oligo/anovulation hyperandrogenism -clinical (hirsutism or less commonly male pattern alopecia) or biochemical (raised FAI or free testosterone) polycystic ovaries on ultrasound. Many women have an internal ultrasound with no follow up testing. So then I ask - Well is it really PCOS? In my clinical experience, more often than not the answer is NO! There are many other reasons ovulation may be interfered, causing numerous immature follicles to be seen on ultrasound, or for you to be missing a regular period; these can include: - high amounts of stress hormones such as cortisol - high amounts of more androgenic hormones such as testosterone and DHEA - undiagnosed thyroid disorders such as hypothyroidism and hyperthyroidism (and the auto-immune thyroid diseases Hashimoto's and Grave's Disease) - Low oestrogen - High LH, low FSH and low Oestrogen - Post pill PCOS - where your body increases the amount of testosterone and DHEA produced to compensate for the fact this has been inhibited by the pill for a long number of years. Please, if you have been missing your period, or have been told you have PCOS with no further explanation - do some digging!!! You are the boss of your own health, and you need to take control of it. References: PMID: 23946629, 25581597. #womenshealth #IWW #PCOS #ovulation #fertility #isitreallypcos #naturopath #naturalhealth

01.01.2022 I know it sounds a bit cliche, but if COVID has taught me one thing, it’s to slow down a bit more and appreciate the little things. Watching the sunrise and sunset, being able to cook and eat good food for my health and moving my body (even with restrictions of limited time spent outside, we can do this!). . Things we used to take for granted like sitting down at a restaurant or sitting to have a morning coffee at your favourite coffee shop, picnics on the beach or gardens, a...nd seeing family and friends whenever we want - we’re so incredibly lucky to be able to have access to these normally, compared to so many other people in the world who don’t. . Life shouldn’t be about the big things, but all the little things that add up to make it so special . . Being World mental health day today, I think is a great opportunity to stop a reflect, and write down 5 things you’re grateful for - this is something we definitely don’t do enough of. There is so much negativity out there at the moment that we have stopped and focussed on, rather than focusing on things we can control like our thoughts, actions and emotions. Even throughout these harder times, we can take a little 15 minutes, or 1 Hour to ourselves to sit back, relax, do a face mask, some meditation, watch your favourite movie, cook something healthy and delicious, or even do some gratitude journaling! And please if you need someone to talk to, reach out to your friends and family, call Beyond Blue or another hotline, and don’t be afraid to make an appointment with a councillor or psychologist - help is always out there if you need it . #worldmentalhealthday #mentalhealth #mindfulness #grateful #gratitude See more