Balanced Whole in Newstead, Victoria | Alternative & holistic health service

Balanced Whole

Locality: Newstead, Victoria

Phone: +61 404 516 008

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• Medical and health
• Alternative & holistic health service
• Health & wellness website
• Naturopath

25.01.2022 Its Shepherds Pie weather here in Victoria... I have a ripper of a recipe for this hearty dish that works with mince or lentils https://www.balancedwhole.com.au//shepherds-pie-that-will/

25.01.2022 Someone once told me they could never get excited about mint choc chip ice cream sandwiches...wait for it...made with avocado and cashews ... but let me just say that every person I make them for thinks they are totally next level and I have to ration them out at home to ensure no arguments! This is an incredible recipe from Sarah Britton of My New Roots and its really simple to make, full of healthy ingredients and surprisingly delicious. The recipe is online here: ht...tps://www.bodyandsoul.com.au//ffe68e08546af5e0c06d4a3361 Would you try an avocado ice cream sandwich? If you have tried one of mine, please reply with your review!

25.01.2022 Just in case you need this right now A difficult day for many adjusting to the prospect of another complete Melbourne lockdown. More changes to respond to. More expectations shifted. Know that whatever youre feeling, its valid Please take care by speaking kindly to yourself, moving your body gently, listening to your favourite music, preparing a wholesome meal and, most importantly, taking a break from the news and social media. This storm has not passed, but it will. Much love x

25.01.2022 What an incredible day! Thank you to everyone who welcomed me to Kyneton so warmly 59 Mollison St (next to Akari Yoga & Fitness) is such a beautiful space to work in with a super calm vibe and toasty warm on what was a very cold day - just 12 degrees in Kyneton! Much cooler than Newstead (note to self: always bring a coat ) And I popped over to Mum’s on the way home to collect something. She wasn’t there, but left me this note brought a tear to my eye!

24.01.2022 Is this what you are telling yourself every day? We're often inspired by the words of others, but it's what we tell ourselves that has the most impact Let these 3 small words be your motivational quote for the day, with love from yourself

24.01.2022 Why are you here? On social media I mean Did you actually mean to be doing something else like cooking dinner, talking with your partner, playing with your kids, exercising, working...sleeping?!! I do this ALL. THE. TIME... I think to myself, oh Ill just go and check that thing I saw on socials earlier and then before I know it, Im mindlessly scrolling through my newsfeed I love the socials, but they suck me in time and time again and its especially tempting at th...e moment when I cant see friends in person Please tell me, its not just me!? Do you do this too? Im looking at you late night scrollers Social media is an amazing tool. But make sure YOU are using it and that ITS not using you Be in control. Set yourself a time limit. Look up and check in with yourself - do I still want to be here? Am I enjoying myself? How does my body feel? If you feel crappy then switch that screen off and focus on something else more tangible in the room around you to bring yourself back to the here and now. Or get up and move your body and shake any negative feelings you have away And remember that (to an extent), you can control what you see on your newsfeed. Unfollow anything or anyone who triggers you negatively. Look after yourself out there x

23.01.2022 How many apps do you have on your phone which send you notifications all. the. freaking. time? If youre feeling anxious, frazzled or overwhelmed, my advice is to switch them ALL off. I know you might feel nervous about this, but I promise you wont miss anything! All the news, messages, gossip, memes, invitations etc will still be there, its just that taking this approach puts YOU back in control of when you view them I dont know about you, but on the last count, I ha...d: Facebook Messenger Facebook page Instagram Whatsapp Signal Mail app - with 2 emails linked Not to mention all the other reminders and minor apps, which if youre not careful and say no to push notifications will alert you at all times of day! Over the last few months Ive progressively switched off all my phone notifications (except calls, texts and VicEmergency) and its creating SO much more peace and calm on my phone (and therefore more peace and calm in my brain) I decide when I want to be social and check in with the various apps then, on my terms You may have an essential app which you use to communicate with loved ones, but I invite you to really think about how important it is for you to see notifications straight away. If its mainly just chit chat then perhaps you can catch up later (and therefore preserve your concentration, productivity, sense of calm etc). Perhaps have a chat with your loved ones and agree on an emergency communication method that works for everyone. If youre willing to try this, choose your worst offenders first e.g. Facebook, Instagram. Go into settings > notifications and slide the button on allow notifications (this may be slightly different on Android). Will you give this a try?

23.01.2022 Just because you can, doesn't mean you have to If you feel energised and excited about getting out there this weekend to do the things previously restricted, then go for it! But if you're feeling tired, anxious and overwhelmed then let yourself off the hook and stay home if you want to While we've been at home a heck of a lot this year, for many of us, it's been far from restful. We are coming to the end of a weirdly long, fast, slow, intensely stressful year, so factorin...g in some proper down time is vital for all levels of your health. For me personally, I switch between excitement and total exhaustion Going out to places can feel weird, especially when there are more people around than I've seen in a while! And interestingly, I've also found chatting & socialising very tiring. My introvert muscle has had a work out this year for sure and my social butterfly needs to come out of its cocoon again So I'm taking it slowly and not overbooking myself, even though I can't wait to see my loved ones. What are you doing to take care of yourself during this next phase of the c-word era?

23.01.2022 What a year it's been of navigating previously unimaginable restrictions on our personal lives and also for me, working out how I can operate as a small business I've been so thankful to have online consults as an option so I can keep supporting my clients throughout this COVID era But, many people prefer a face to face consultation and the experience of walking into a calm, healing space which is not the corner of their living room/kitchen and is away from the normal d...istractions So I'm thrilled to let you know that I can now offer a limited number of in-person consults at my clinic in Newstead (woohoo!) I’m continuing online consults as well, plus my new Kyneton clinic on Thursdays, starting 5th November. So you have all the options Bookings are available via my website (link below), but if you would like to come to the Newstead clinic you'll need to call me first. As it is a residential address, the daily limits to visitors applies to the number of clients I see at this premises...hopefully this will just be for a short time before I can fully reopen Sending love to you all, wherever you are at and whatever phase of coping with COVID you are in. We are nearing the end of an immense year of epic upheaval and stress, so if you're feeling a little weary, that's totally understandable! Please reach out for support to your loved ones and health care team when you need to https://www.balancedwhole.com.au/book-in/

23.01.2022 The advice we give others is sometimes what we need to hear ourselves I wrote this in an email to someone this week and the words stayed with me. I think I needed to hear them for myself, especially the bit about going gently. Let me know if you needed to hear this too x

22.01.2022 I see many clients who feel frazzled, stressed or wired throughout the day, have afternoon energy slumps, 3pm sugar cravings and/or are totally exhausted Does this sound like you? Well I have good news for you - theres one simple thing you can do that should help ease these symptoms ...eat something... for breakfast AND lunch Sounds straightforward I know, but I cant tell you how often I speak to people who feel like utter crap but arent eating breakfast and/or are s...kipping lunch! Fluctuating blood sugar levels from irregular or insufficient eating is one sure fire way of making you feel edgy, tired, scattered or bring on a headache If youre not fuelling yourself throughout the day, your body has a whole heap of biochemical challenges to keep your brain firing, keep your limbs moving and keep you upright! You need to give your body a helping hand by eating a good balance of protein, carbs, fibre and healthy fats about every 4 hours You cant run a car without fuel and your body is much the same If you ARE eating breakfast and lunch, but are experiencing some of the symptoms I mentioned, you need to think about the types of foods youre consuming. Each meal should contain: Palm sized portion of protein e.g. eggs, nuts, seeds, lentils, beans, tofu/tempeh, or quality lean meat Vegetables - about 1/2 of your whole meal Wholesome carbs such as brown rice, potatoes with skins, pumpkin, quinoa, wholegrain pasta - but in a smaller quantity than you might think - about 1/4 of your plate If youd like more guidance on what food to eat and when, I can provide individualised nutritional medicine advice, easy recipes and a diet plan. Food is the foundation of your health and I am so passionate about helping people improve their wellbeing through simple dietary changes. Contact me today https://www.balancedwhole.com.au/contact/

21.01.2022 It was so great chatting with Gen from The Good Life Careers on MAINfm 94.9 on the Mind Ya Head show! If you missed it you can catch the podcast by clicking the link in the comments

21.01.2022 Im going to be on the radio! Tune into MAINfm 94.9 (or listen online if youre not local to Castlemaine - mainfm.net) tomorrow Wednesday 2nd Sept at 9am-10am for the Mind Ya Head show with the amazing Gen Ward from The Good Life Careers and Angela Mitten from Chrysalis Counselling & Consultancy. Ill be talking about how to avoid hanger and blood sugar lows throughout the day, my story of how I became a naturopath and tips about taking care of your mental health during these unsual times If you cant tune in live, then you can listen later online Thanks Gen and Ange for having me on your show!

20.01.2022 Life is giving us lemons ...from the garden (and maybe metaphorically from elsewhere )! But theres no lemonade here, just heaps of zesty additions to smoothies, sauces and dressings This is our first crop from our young lemon tree, which is in a pot. Very exciting! I use a lot of citrus in my cooking, so it feels good to just go out and pick one when needed. Although Im finding theyre softer and easier to juice once theyve been inside for a couple of days What are your best lemon growing tips?

20.01.2022 I think my favourite (polite) word for 2020 is unusual and its certainly business as unusual for me. I love seeing clients in my clinic, but at the moment Im seeing them via a screen instead! This actually works surprisingly well, so if youre thinking of booking in, please dont wait for all this covid stuff to be over... who knows how long that will be! Your health is too important to be put on the backburner. And now is a great time to focus on yourself and start the steps of change to a healthier you... Im here if you need me Book in here: https://www.balancedwhole.com.au/book-in/

19.01.2022 You may know that I’m starting my new clinic day in Kyneton next week, but you may not know that it’s all thanks to this incredible woman, Milly Dabrowski I’ve observed and admired Milly from afar for some time, watching her notable career achievements, including the co-founding of Fertile Ground Health Group and more recently our paths crossed through Rachel Arthur Nutrition group mentoring where we gained insights into each other’s passion for unpacking complex cases... And then a couple of months ago, when I was taking time out to evaluate my business and reflect on next steps... a surprise email arrived in my inbox from Milly asking me if I wanted to start working in Kyneton Milly is wrapping up her clinical practice for the time being while she follows her heart and spirit of adventure on the open water - yet another inspiring chapter of her life unfolding right there! Of course I said yes! And I’m so thankful for the opportunity to be part of this beautiful healing space and work alongside Emma Brinkmann Acupuncture and Chinese Medicine and the wonderful Organic Mechanic Osteopathy crew, amongst other awesome health practitioners I’m taking bookings for Thursdays in Kyneton now, all the details are on my website https://www.balancedwhole.com.au/

19.01.2022 PUMPKIN SOUP (with chicken or chickpeas) ...so easy! The most difficult part is cutting up the pumpkin! Ingredients: 1 onion, diced... 1 tbsp grated ginger Olive oil 6 cups chopped pumpkin (about 1/2 a large pumpkin) 1 tbsp curry powder 4 chicken thighs OR 1 can chickpeas (drained/rinsed) 4 cups good veggie stock 1/2 can coconut milk (optional) Directions: Stir fry onion and ginger in olive oil in a large saucepan until translucent Add curry powder and pumpkin, stir for a couple of minutes over low/medium heat Add chicken thighs / chickpeas and stock Simmer for 40-50 mins until pumpkin and chicken are falling apart Stir in coconut milk if using Add salt and freshly cracked black pepper to taste Notes: Watch out for nasties in your curry powder - I stood in the supermarket aisle for a while checking the ingredients of all the curry powders and only found one which didnt have sugar/preservatives etc (Clive of India Authentic Curry Powder) Use organic chicken if you can, or source a hormone/chemical free, free range bird The quality of your veggie stock is important for how well flavoured the curry will be. I use a homemade stock concentrate (a thermomix recipe which I will have to post about another time)

19.01.2022 Moments of joy come when we appreciate even the smallest of blessings these beauties were harvested from our veggie patch a very small yield considering the heaps of seeds planted and months of waiting....but hey, thats a life lesson right there and were thankful nonetheless

19.01.2022 I love holidays, but I love my job too!Feels good to be back in clinic this week after a short break to rest and recharge Im offering in person and online consults on Tuesdays and Wednesdays so send me a DM if youre keen to get your health back on track, Id love to support you

18.01.2022 So Maikel and I had an unusual and pleasantly surprising date night on Saturday! Which has now made the ABC news We ordered date night meals for takeaway from Bruces Kitchen in Castlemaine and mentioned when ordering that wed be eating in the car as we live in Newstead (15 mins drive) and didnt want the food to spoil on the way home....we were surprised and delighted that Bruce himself delivered the food to our car (in the pouring rain) on chopping boards and in bowls ...so we could more comfortably eat off our laps! Naturally, we took selfies. And then last night I posted them to our community forum on Facebook which generated a hugely positive response (over 600 likes!) and then the ABC Central Victoria asked me if they could share the story too! Who doesnt need a good news story right now So wonderful to be able to plug to one of our amazing local restaurants who have innovated to provide awesome food and service during lockdown. Thanks to all the team at Bruces Kitchen for going the extra mile. Loving your work!!

18.01.2022 Hello from my house to yours how are you doing out there? Whats one nurturing thing youve done for yourself today? Its not too late to squeeze in some self care this evening x PS - a reminder that Im offering online consults if you need some extra support at the moment. Check out my website for more info https://www.balancedwhole.com.au/book-in/

16.01.2022 Some great tips here to avoid food waste

16.01.2022 Sad story: I love dairy, but it doesnt really like me that much Can you relate? Ive accepted this truth and learnt my personal tolerance level and how far I can push it before triggering symptoms. Mercifully, Ive found in my experiments that butter is A-OK (PHEW!!! ) and I know many other people do ok with the delight of butter, even when the rest of dairy is off the menu This could be due to the relatively small quantities of butter consumed per meal (compared with ...cheese or milk for example) and/or that butter is very low in lactose. And so lately Ive been playing around with a version of white sauce, which contains butter, but no other dairy! And Ive been sooo delighted to discover that its good... like really good! Its also Gluten Free So here it is, my gift to you: Low dairy white sauce (mine goes a bit yellow because of the colour of my stock) Serves 2-4 (depends if you like a drizzle or prefer your food to swim... youll see by the photo I prefer the latter ) Ingredients: 1-4 garlic cloves, crushed/finely chopped (hey, were all wearing masks so why not add 6!) 30g butter 1 tsp dried dill (optional) 30g brown rice flour (or other flour) 200ml veggie stock - the good stuff 300ml almond milk - unsweetened Cracked black pepper Directions Simmer garlic in butter over low/medium heat for a few mins until butter is simmering and smells yum Add dill if using Add flour and whisk to form a paste, keep stirring so it doesnt burn Mix stock and almond milk together in a jug (note: I find it works best if you make the stock hot, then add the almond milk, especially if the almond milk has been in the fridge) Slowly add the stock to the pan, while whisking constantly Bring to a very gentle simmer, or just until the sauce thickens. Do not boil. Keep whisking to avoid lumps Add a generous crack of black pepper (you shouldnt need salt unless your stock is a bit weak) Pour over your dish of choice - my favourite is pan fried salmon with steamed veg PS- do you like my before-sauce and after-sauce shots!?

14.01.2022 It can feel overwhelming at times when theres a heap of stuff you want to improve with your health, work, relationships etc and you dont know where to start. But you know what, being aware of the thing you want to change is the first solid step If youre aware, youre on your way... so go easy on yourself (especially at the moment) New habits can take some practice to lock in (21 days they say). And maybe you need to sit with the idea of change for a while before you are ready to take action. Thats totally ok. We are all going at our own pace, on our own paths Please reach out if you need support x

14.01.2022 Top health tip (back by popular demand)

13.01.2022 Great tips here

13.01.2022 Learning to rest when youre tired is an essential life skill And now its time I walk the talk! See you on the other side of some deep R&R Back in clinic 28th July, bookings open via my website https://www.balancedwhole.com.au/book-in/

13.01.2022 Tomorrow’s the day! thank you to my incredibly supportive partner Maikel for helping me with the tech setup and being my practice patient - here’s a little vid of us busy bees getting the room nice and ready to welcome patients More pics coming soon to show you more what the space looks like yay! Music: Golden Musician: Jeff Kaale

12.01.2022 Have you tried CADA? (coconut, apple, date, almond) it’s a delicious breakfast for the warmer months and super easy to make (you just need a food processor, or time to chop things finely by hand) Per serve: handful raw almonds handful dried coconut (shredded, flaked or desiccated is ok)... an apple - the juicier and tarter the better e.g pink lady a medjool date yoghurt to serve (optional) Directions: place all ingredients in a food processor pulse for a few seconds until finely chopped and mixed together serve with a dollop of yoghurt - I used COYO Organic strawberry flavour You can double, triple or quadruple this recipe, depending on how many hungry mouths there are I’ve mixed it up by adding hemp seeds, pumpkin or sunflower seeds, which all work really well but then it’s more like CADAH, CADAP or CADAS ...not quite as catchy

11.01.2022 Is this what you are telling yourself every day? Were often inspired by the words of others, but its what we tell ourselves that has the most impact. Let these 3 small words be your motivational quote for the day, with love from yourself

11.01.2022 I just cant go past Winnie the Pooh this week...so much wisdom and so relevant for now How are you staying apart together during the next 6 weeks? Im getting past my zoom-fatigue and catching up with friends over dinner, booking in Facetimes and phoning my Mum often. ... Sending virtual hugs to everyone, especially my Melbourne people

10.01.2022 Wise words from Christopher Robin as we enter the unchartered waters of this week Id also add that youre more resilient and adaptable than your mind tells you. Hang in there Victoria, weve got this

10.01.2022 Thinking of everyone who cant be with their Dad today - because of covid, or more permanent reasons

10.01.2022 Q. What do you do when your test results are all "normal" but you still feel terrible? A. Ask a naturopath (me!) This year I've been working through a 6 month Master Course with the incredible Rachel Arthur Nutrition (an amazingly smart and experienced naturopath, in case you haven’t heard of her), where I've learnt how to interpret blood tests in more depth; things like full blood count (white and red blood cells), liver function, electrolytes and much more. These are s...tandard tests you get from your GP. This is very useful in clinic as so many patients I see are told everything’s normal when they get their blood results. But they still feel tired, are struggling to lose weight, have brain fog, headaches... does this sound like you? Thanks to this training, I can now identify the important nuances to pay attention to... for example when you have a ‘high normal’ or ‘low normal’, where you’re within the reference range, but when you know what to look for, there are important clues to follow... Putting a naturopathic lens on your bloods is a very important and insightful process and helps me find the underlying cause of what’s going on and make targeted recommendations to get you feeling better asap If you’d like to understand more about what’s going on with your health, even though all your tests are normal, please get in touch. I’d love to be your personal health detective Contact me to find out more https://www.balancedwhole.com.au/contact/

09.01.2022 This little smoothie-o-holic is sooo excited that the warmer weather is on the way - a great time for smoothie blend creative bursts! Heres my smoothie art from the other morning - blueberry and lavender goodness Recipe here https://www.balancedwhole.com.au//blueberry-lavender-smoo/

09.01.2022 Dreams really do come true Cuddling a koala was my dream as a little girl - I didnt dream of a wedding, had no idea about my career, but I knew I wanted to come to Australia for this magical moment with a marsupial As tends to happen in life, I became distracted from my dream many times and so it wasnt until the age of 28 that it finally came true This special moment took place while I was volunteering at the Lone Pine Koala Sanctuary, as after all the years waiting..., I didnt want to just rock up to a zoo, hold a koala for the camera and then walk away. That felt far too empty. So Id probably shovelled Paddles shit before getting to cuddle him! For me, that was important! I have this photo in a frame and I look at it when I need reminding that dreams DO come true and to keep reaching for the stars As a little girl, visiting Australia seemed huge and improbable. Much like some of my dreams now! But I keep dreaming...and planning...and with some risk taking and sometimes a little sacrifice, they do become a reality What dreams are you working towards? Or what dreams have come true for you?

08.01.2022 Are you planning some non-negotiable self care time this weekend? If not, then nows your opportunity to lock something in This weekend Im doing an online yoga class and having some alone time for at least 2 hours Its the small and regular self care activities which add up to better mental health How about you? Id love to hear what youre doing to nurture yourself. Feel free to post in the comments if you need help with accountability

07.01.2022 Reflecting back to my birthday in late Feb, just before the new c word came crashing into our lives. So thankful to have had this man by my side, helping me withstand the storm and also sharing the joy of many surprising rainbows when the clouds parted hope youre doing ok out there x

07.01.2022 Crushing on these artichokes from our lovely neighbour

07.01.2022 The best time to plant a tree was 20 years ago. The second best time is now! ...we are very excited about our new fruit trees from Carrs Organic Fruit Tree Nursery, part of the Harcourt Organic Farming Co-op We opted for a Stella Cherry, a Granny Smith and a Pink Lady. Maikel had them planted within minutes of arriving home And with a little TLC we are hoping to enjoy the yields in a few years time What did you get up to at the weekend?

07.01.2022 Have a sneak peak at my revamped Newstead clinic I’ve been talking a lot about my new space in Kyneton lately, but my Newstead clinic is still very much here! It’s been so lovely to welcome clients back in person this week

07.01.2022 While mask-wearing is fast becoming the new normal, are you aware of how youre breathing while wearing your mask? How you breathe affects how you feel, so if you find the experience of mask wearing at all anxiety-provoking, then you need to read this In summary: Nose breathing Mouth breathing... Slowly breathing in and out through your nose helps to: naturally filter and humidify air before it enters the lungs improve oxygen uptake and reduce chance of hyperventilation increase release of a substance called nitric oxide, which has a relaxing effect on the airways It may feel more natural to mouth breath while getting used to something up close to your face, but mouth breathing can contribute to feelings of anxiety. Its important to practice nose breathing gradually, take breaks and be gentle with yourself. If you start to feel anxious or uneasy, find a safe spot to remove your mask and relax. Words adapted from the great advice circulating from GSE Health Mask made by the brilliant Wonderpants.au

07.01.2022 Top health tip! If you cant stop scrolling, then at least sip some water while you do it!

05.01.2022 Ah...remember the days when you could have people over for a meal and make them an incredible vegan blueberry cheesecake? (or was that just me?) Hosting events which involve me cooking for friends is one of the things I miss most from this c-word of a year Comment or DM me with your email address if you'd like the recipe for this off-the-chart delicious 'cheese'cake (I'll add you to my next newsletter update) - it's totally drool-worthy

04.01.2022 A reminder that Im going to be on the radio tomorrow morning! Tune into MAINfm 94.9 (or listen online if youre not local to Castlemaine - mainfm.net) tomorrow Wednesday 2nd Sept at 9am-10am for the Mind Ya Head show with the amazing Gen Ward from The Good Life Careers and Angela Mitten from Chrysalis Counselling & Consultancy Ill be talking about how to avoid hanger and blood sugar lows throughout the day, my story of how I became a naturopath and tips about taking car...e of your mental health during these unusual times If you cant tune in live, then you can listen later online Thanks Gen and Ange for having me on your show!

03.01.2022 Consistent healthy habits trump random indulgences It's what you do every day that counts I understand that a health regime of extremes can be easier to follow than finding a balance as balance can be ambiguous I often hear of people going on 30 days of quitting sugar, alcohol, wheat, gluten, dairy, chocolate etc. But what happens after the 30 days? ... It's great to gain more awareness into what foods and drinks are part of your daily habits and how it feels to give them a rest, but it's pretty rare that someone can keep up restrictions for the long term. By all means kick start yourself with a 30 day challenge, but it's important to plan for what's next, because if you just revert back to previous habits, you probably won't gain much Something I recommend to help find balance a little easier is the 19/21 rule. This means that in one week there are 21 opportunities for a main meal (breakfast/lunch/dinner). Aim for 19 of these to be planned and in line with your health goals. But for 2 meals, enjoy and eat whatever you like This avoids you having that feeling when you're out with friends, scanning the menu thinking "what the hell can I eat?!" "how many modifications will the chef be ok with?" - just go for it (unless of course you have an allergy or you are doing an elimination diet with the guidance of your health practitioner) This approach means less guilt more relaxed social occasions enjoying a little of what you fancy an overall well balanced and healthy diet freedom to have the night off cooking Sound good?

01.01.2022 Melbourne, I love you. Always have, always will and from afar I'm celebrating with you tonight that the end of lockdown is in sight My heart is with loved ones who've endured this excruciating lockdown and with my fellow naturopaths who've been prohibited from supporting your patients in clinic. As well as with so many other folk who've done it incredibly tough while navigating the lockdown. Congratulations on a job well done I seriously cannot wait to visit!