Anna MacWilliams | Nutritionist

Anna MacWilliams

Phone: +61 3 9431 0331

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25.01.2022 WHY I THINK WE NEED GOOD NEWS.... Did you know that in Kenya the elephant population has doubled in the last 20 years? Awesome right?? While I’m not advocating a head-in-the-sand approach to the reporting bad stuff that goes on in the world, I am convinced that our consumption of it is way OUT OF BALANCE. I firmly believe that this imbalance that sees main-stream media focus so disproportionately on bad news compared to the good has big impacts on us individually and as a s...ociety. Firstly, it impacts on our mental health. I like the analogy of comparing bad news to junk food. If ALL we eat is junk and at frequent intervals, we feel pretty crap. Secondly, while understanding what is going on in the world and being informed of other people’s misfortunes is important, when we are OVERWHELMED by bad news only, it rarely leads to positive action. Instead it mostly results in us feeling hopeless and helpless and with action paralysis. Hearing good news helps us have hope for the future. Having hope helps motivate us to make positive changes in our society. I am trying to have a balanced diet of positive news stories along with the not so good. I have subscribed to FutureCrunch who send free email updates of good news stories from around the world. Back to Kenya - 140 baby elephants have been born in the Amboseli National Park since the beginning of the Covid pandemic. I am also limiting the amount of times I watch or check online news. What are you doing to bring forward the good news? https://futurecrun.ch/goodnews/

25.01.2022 At ReMed we like to give people an opportunity to meet practitioners and hear about how we work with clients to help them on their health journey. I think our free-20 sessions are best face-to-face, however phone or zoom consults are also available.

25.01.2022 Self care is important for us parents. And demonstrating self care us also important for our kids.

22.01.2022 THE BEST WAY TO AVOID ECZEMA FLAIRS: I was gardening last weekend pulling weeds and trimming brancheswithout gloves. An absolute NO-NO for someone prone to eczema/dermatitis. Combined with hand washing and sanitiser, my hands totally dried out and started to crack. If this damaged skin gets infected it is twice as hard to repair eczema from there. So why does this happen?? The answer to why eczema and other allergic conditions occur is complex it involves a mix of thin...gs like gut health, stress, and an immune system that over-reacts to things that are really not harmful. But a crucial aspect is SKIN BARRIER health. Think of the skin as being like the roof of a house. It needs to be strong and stable to provide protection for what’s inside. Most people who have eczema have mutations in genes coding for cutaneous barrier function and filaggrin production WHAT?? This means we are genetically predisposed to make less of the filaggrin protein that helps provide protection. As a result, our skin dries out easily and is more easily damaged. This is like living in a house with faulty roof tiles that were never installed properly. The inner moisture quickly disappears and stuff from the outside world easily gets in, triggering the immune system to react you get inflammation, swelling, itchinessyou know the rest. A naturopathic approach to eczema absolutely involves addressing all of the contributing factors mentioned above, but the very best starting point that you can do is to care your own skin barrier. You can’t change your filaggrin genes, but you can protect your skin by ALWAYS WEARING GLOVES when exposing your hands to hot water, detergents, chemicals and activities that might damage or scuff them. Moisturise regularly with a natural skin cream or even just organic coconut oil or olive oil. And do this even when your hands are doing well, because remember, if you're prone to eczema, your roof tiles are pretty fragile.

21.01.2022 Want to support your immune system this winter with food? Start with Vitamin C. Everyone thinks of oranges right? Yes citrus contain good levels of vitamin C but did you know that capsicum are a particularly high source - even the green capsicum? While blackcurrants and orange juice are often thought of when considering Vitamin C foods, great fruit options include strawberries, papaya, cantaloupe, kiwi and fresh citrus. The fresher the better. Rosehip tea is very high in ...Vitamin C and can be found readily on the supermarket shelf. You may be surprised to hear that GREEN vegies are also high in Vitamin C, like parsley, kale, broccoli, Brussels Sprouts. However, keep in mind that Vitamin C content can be destroyed or leached from vegies during high heat cooking. So lightly steaming food or sautéing food will help preserve more of this important nutrient. Why is Vitamin C important for the immune system? It is an antioxidant that is highly concentrated in immune cells. During an infection, these levels are rapidly depleted and need to be regenerated for white blood cells (your immune soldiers) to work at their best. See my last post for ZINC foods another nutrient vital for the immune system.

20.01.2022 This is how I can still support my patients during covid ISO. I've been doing online consults since first-round-covid and I have just moved into my new digs in our attic space. Loving the light in my new work station!! For those new to telehealth, we conduct the appointment over the computer and we discuss your heath and treatment advice just like in a face-to-face session. I email the treatment advice to you and arrange for my clinic to order and post out any herbs or supplements prescribed. You can do it all in your slippers! Phone consults are also available for those with zoom fatigue. And as soon as restrictions ease a bit I'll be back in the clinic for those people preferring face-to-face. Cos it's great to have options!

18.01.2022 Who's drinking enough water?? I'm certainly not!! During Iso, without my usual strategy of carrying a 1L water bottle with me EVERYWHERE, I have not been hydrating enough. My best tip - each night, place a large jug or bottle (Duty-Free 1L gin bottles are lovely) on your kitchen bench. That way you remind yourself first thing in the morning to get on the water. Keep your bottle in the same spot for easy tracking throughout the day. HOW MUCH WATER? 30ml for every kg of body... weight. Which for most adults is between 2-3L/day. WHAT ELSE COUNTS? Non-caffeinated tea, fresh juice, plain mineral and soda water. Remember that coffee and alcohol = NEGATIVE water (you have to drink a glass of water simply to negate each cup of coffee). See more

18.01.2022 STRAWBERRY MUFFINS (that happen to be GF, DF and SF) My local shops are selling 4 tubs of strawbs for $5 so of course I had to buy 4!!! So, time to make another batch of our current favourite snack. Full of nutrients and no added sugar if you use xylitol. While they are gluten and dairy free, if you don’t have issue with these foods, you’ll still find them delicious. For this recipe I have used xylitol which you can get at health food stores. It is a low GI sweetener tha...t does not spike blood sugar or insulin. And avoiding sugar is so much better for your gut* (but see below for more info on xylitol) INGREDIENTS: (makes 12 muffins) - 1 cup nut meal (I like 50:50 ground almonds and hazelnut, but straight almond is fine) - 1 cup gluten free flour (I like 50:50 buckwheat and tapioca/arrowroot but you can use any GF flour) - 1 tsp baking powder - 1/3 cup xylitol (you can also use rapadura or coconut sugar if you don’t want sugar free, or stevia but you’ll have to check the package for quantities) - 2 bananas - 3 eggs - 1 tsp vanilla essence or powder - 1 pinch salt - 1/3 cup olive oil - 250g punnet strawberries, sliced METHOD: - Preheat oven to 180 degrees - If milling your own nuts, use 100g whole nuts and blend to make the nut meal - Put the nut meal and flour into a large bowl with baking powder and xylitol. Stir to combine. - In a blender, blitz banana, eggs, vanilla, olive oil and salt. - Pour into flour mix and stir until combined - Spoon into large muffin cases. Press 4 slices of strawberries into each muffin. - Bake for 20 23 mins. They will start to brown a little on top and if you stab them with a clean knife it should come out without chunks. - They freeze really well. I usually make a double batch and freeze most of them. More stuff on XYLITOL: * People with IBS should go easy with xylitol as it is fermented by gut bacteria and may cause bloating in sensitive individuals particularly those sensitive to FODMAPS. * Don’t feed xylitol to your dog! They metabolise things differently and it is highly toxic to them. * Xylitol may help prevent gum disease the bacteria that cause gingivitis LOVE glucose. But they don’t eat xylitol. Many dentists are now recommending xylitol chewing up to help starve the problem oral bacteria.

15.01.2022 COELIAC AWARENESS 80% of coeliacs are undiagnosed! (Post 1 of 2) Coeliac Awareness week (13-20 March) highlights that only 20% of people with the disease have actually been diagnosed. That leaves a huge number of people living with a serious autoimmune disease that has big health implications, being unaware of the damage occurring to their gut and overall health. ... While gut symptoms (like pain, diarrhoea, constipation, bloating) are common for coeliac disease (CD), not all people experience these symptoms. For some it will be about fatigue, or bone density loss, recurrent mouth ulcers, anaemia that just won’t get better despite iron supplements, IBS, infertility, headaches or even anxiety and depression. The symptoms can be variable, and different for everyone. Now consider this the difference between gluten intolerance and CD. Many people have identified that gluten makes them feel crappy. So they may reduce their intake and have some symptom improvement like the bloating, however perhaps the fatigue and low mood remains. If this person actually has CD, then reducing gluten from their diet is NOT an adequate treatment. Currently the only gold-star standard treatment for CD is COMPLETE ABSTINENCE of gluten. Therefore, reducing the intake is not enough, it must be NO intake, and NO contamination. If this continues unidentified, the lining of the small intestine carries on being damaged, leading to poor nutrient absorption, which is why conditions like persistent anaemia or osteoporosis may occur. Importantly, there is no correlation between gut symptoms and intestinal damage so even if you have CD but with no obvious symptoms, damage to the small bowel can still occur if gluten is eaten. So I urge you if you think gluten does not serve you well, if you have already reduced your intake and it doesn’t make ALL the difference to your health, then explore being tested properly. See my next post on diagnosis. Key message from Coeliac Australia: Coeliac disease is a serious autoimmune illness Gluten triggers the autoimmune response Strict life-long gluten free diet is currently the only treatment Early diagnosis helps reduce the risk of associated health conditions https://www.coeliac.org.au/caw/

14.01.2022 LOOK AFTER YOUR HANDS RIGHT NOW! Amid all the extra hand washing and sanitiser use right now, who has desiccated hands?? I certainly do. And if, like me, you are prone to dermatitis and eczema then you already will have impaired barrier function this is about the body’s reduced ability to make a certain protein that helps keep the skin intact. Prevent dermatitis taking hold NOW by looking after your skin. MOISTURISE LOTS!! Your best protection against dermatitis is to e...nsure that the skin doesn’t dry out too much and split. Once skin splits, it can easily become inflamed and infected. Use gloves where possible to prevent having to wash so much and prevent coming into contact with chemicals that can further dry out or irritate your skin. Use moisturiser several times throughout the day, and put a thick layer on overnight before bed. I love a natural Vitamin E cream, but you could also mix it up with things from your kitchen like organic olive oil or coconut oil. Like most things right now prevention is the best medicine! See more

10.01.2022 While motivation to exercise regularly and get out doors was high for many during first lock-down, it seems to have waned this time round. So here is a reminder that even JUST ONE HOUR / WEEK in NATURE can be enough to lift mood. Most of us will have a river, creek or some trees they can access within 5kms. This was taken on the Darebin Creek in Preston. Spring has sprung, so get out there!!

07.01.2022 This felt like a serendipitous moment when I was walking with my sister last week. I was telling her about how hard I was finding juggling home schooling, parenting and work and the other responsibilities and goals and aspirations in my life. I looked up and saw this street sign and thought right, this is what I need to aim for right now during this highly stressful and changeable time GOOD ENOUGH. There are some things I won't compromise on, but others will just have to be good enough for now.

07.01.2022 Don't know how to do a self breast examination? How often? Here's how...

07.01.2022 First it was toilet paper and hand sanitiser, next it was tinned foods, and now it’s immune support supplements like ZINC and VITAMIN C that have been wiped off the shelves and are often out of stock. But don’t panic there are other options to help support your immune system this winter food! ZINC is involved in so many aspects of the immune system, from our innate immunity (the first line of defence), through to adaptive immunity where specialised white blood cells make... antibodies against the bugs it comes into contact with. It also helps to keep the mucous membranes in good health these line the respiratory tract and the gut and are important barriers to capturing and dealing with nasty visitors adequately. The highest source of zinc comes from oysters and other shellfish like crab and prawns, however more every-day zinc foods include red meat, eggs and dairy. Non-animal sources are important also nuts and seeds, particularly cashews, almonds, pine nuts, pumpkin seeds, sesame and hemp seeds. Wholegrains like quinoa, brown rice and oats, contain some zinc, as well as legumes, however, the high phytate contents of these foods does make it harder for your body to access the zinc. Fermenting and sprouting grains and legumes, and at least soaking them and washing them really well will begin to remove some of these phytates, boosting the zinc bioavailability. Importantly, zinc will be best released from food and absorbed if we have adequate stomach acid. So ensure that you are eating calmly and mindfully, avoiding ant-acids, and using bitter tastes to boost your digestion, like bitter food or herbal medicine. See my next post for Vitamin C foods.

06.01.2022 EASIEST DINNER EVER!! I used left over roast veggies from last night's dinner (sweet potato, purple and orange carrot, parsnip, cauli, green beans) and a sprinkle of left over lentils, put them in the dish with some fresh spinach and coriander leaves, a little salt and pepper, and topped it with lightly beaten eggs. They were baked in the oven for 20-30 mins. The kids found the muffin tin format rather appealing, and I loved how easy it was! Serve with a chutney or pickle

05.01.2022 I'm sad to share that our Hawthorn naturopathic clinic has been closed as the building was no longer suitable to work in. However, the great news is that I am now working out of our Lower Plenty clinic. We are a vibrant group of practitioners with our own different styles and areas of interest. Covid has allowed us to switch to telehealth so right now I mostly see people online. Therefore the clinic location really isn't so important at this stage thanks to the magic of internet. Oh how times change!

03.01.2022 Why Coeliac Disease Must Be RULED OUT Before Going GF? How to Diagnose (Post 2 of 2) As described in my last post, the impact of someone with unknown coeliac disease (CD) being continuously exposed to even small amounts of gluten is huge. Even miniscule amounts will damage the lining of their gut, reducing the ability to absorb vital nutrients. The gut can take up to 1 year to fully recover from single exposures. Therefore, if gluten makes you feel dodgy and you reduce bu...t don’t totally remove gluten from your diet, and you are an un-diagnosed coeliac, you will be continuously damaging your gut. This is why we will often advise that CD be ruled out before starting on a gluten free diet. There is often confusion around how to diagnose CD as there are several methods involved. Your GP will likely begin with blood tests. These are helpful, but don’t always give the complete picture. - Genetic testing (for HLA-DQ2 and HLA-DQ8) tells whether you are genetically susceptible to the disease. Therefore if this test is negative, then CD can most likely be ruled OUT. However, if it is positive, it just says that CD is POSSIBLE. Only 1 in 30 people who have HLA DQ2 or HLA DQ8 will develop CD. - Serology testing looks for antibodies in the blood. Elevated levels of certain antibody proteins indicate an immune reaction to gluten. However, these will only be present if you have been eating gluten regularly for at least 6 weeks before the test. Sometimes these tests are repeated to build a clearer picture. If these tests are positive, the next step to fully diagnose CD is an intestinal biopsy, collected during a gastroscopy, as the damage done to the gut in CD is usually only visible under a microscope. However, this process is ONLY reliable when the person has been eating gluten daily for 6 weeks. Therefore if someone has reduced their gluten intake because they feel better like this, it will actually compromise the reliability of this testing method. In our naturopathic clinic we often use other signs that might suggest an autoimmune disease such as low white blood cell count, low iron, B12 or vitamin D, to advise that a person should be investigated for CD. Because remember, not all CD presents as gut symptoms, and only 20% of coeliacs are actually accurately diagnosed (see my previous post).

01.01.2022 Still got left-over zucchinis?? ZUCCHINI, PUMPKIN and CAULIFLOWER SOUP Soup is soooo easy - I make at least 1 soup each week. This recipe allowed me to use up a whole zucchini marrow from my garden.... - fry up a small fennel bulb and / or onion - throw in roughly chopped zucchini, pumpkin and cauliflower - add fresh chicken stock and water (or vegie stock or just salt) - add herbs from the garden or cupboard (bay leaves, thyme, parsley...) - bring to boil and then simmer for 20-30 minutes - blend with a stick-mixer - add salt and pepper to taste - i like to add a tin of chickpeas or canellini beans once blended to add protein. - add a good Jamie-Oliver-sized drizzle of olive oil on top to serve.