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24.01.2022 Radishes during the cold and flu season Radishes are a pungent and easy to grow vegetable belonging to the same family as broccoli and cabbage. These little guys can really warm the nostrils when eaten and this is part of the reason they are a great winter veg to incorporate into your cold and flu prevention repertoire. Radish has been shown to strengthen immune function. radish have antimicrobial properties, help reduce the build up and removal of excess mucous, whilst al...so reducing some coughs due to post nasal drips. Radish grow fast (15-30 days), take minimal effort and the whole lot can be eaten. I prefer the leaves when they are young and soft and are yet to develop little prickly hairs. Note: good hygiene practices, adequate sleep, healthy diet and lifestyle practices are required alongside the incorporation of therapeutic foods.

23.01.2022 Breastfeeding, it’s a learnt skill, and not just the physical act of mother and baby working together to get properly attached, but everything else that goes with it. Everything else? Absolutely! Having a thriving baby AND mother during the breastfeeding journey takes knowledge on feeding practices, adequate nutrition as well as learning your bubs cues. So for the sake of passing on what I’ve learnt feeding two very different little humans, I have composed a few posts which... aim to make your life easier and empower you or someone you know to best support breastfeeding outcomes #breastfeeding #breastfeedingawareness See more

21.01.2022 Meeting calcium requirements with food dairy foods are rich in calcium, they are palatable, easy to source and store and contribute so beautifully to many dishes. BUT there is a flip side! Dairy intolerance is common, and for good reason, we are not calves, and although breast milk is richer in lactose than dairy, most of us stop producing large amounts of the enzyme that breaks down lactose by age 2. ... consumption of dairy by those with either intolerance to the lactose or dairy protein may experience the following; acne, bloating, IBS, recurrent sinus, excess mucous, prostate problems, poor blood sugar control, and subsequent nutritional deficiencies due to altered gut function. There is of course populations that can consume dairy into old age with no difficulty, but interestingly they don’t usually consume milk, their consumption is generally in the form of cheese or yogurt. These products have fermented and thus contain less lactose and are easier to digest. So how can we meet our calcium requirements without solely relying on dairy? The approach is simple and yet meets the principals of a diverse diet by mixing and matching 3 of the following foods each day. 1. 1 cup of milk, yogurt or kefir or 40g of hard cheese 2. 1 serving of fish with bones (salmon, anchovies, sardines) 3. 1 cup of cooked Chinese mustard greens, wombok cabbage or bok choy. On top of this include other calcium rich foods such as; sesame seeds, tahini, bone broth, Brazil nuts, almonds, chia seeds, kale and broccoli.

21.01.2022 Calcium in Preconception and pregnancy calcium, we have all heard about how important it is for our bones and teeth but did you know it is also necessary for muscle contractions, enzyme and hormone functioning. Calcium is the most abundant mineral in the body and yet most people, especially those who do not consume dairy aren’t getting enough. During pregnancy calcium is particularly important and here is why.... 1. The placenta works hard to transport calcium to the foetus to meet the demands of their rapidly growing skeleton. at around 20 weeks gestation aprox. 50mg of calcium is going from mum to Bub, and by 35 weeks that has risen to 330mg - around a third of a women recommended daily intake! Unfortunately however most women are only consuming 500mg or less per day - ultimately they are then compromising their own skeleton because if the diet is inadequate then the body STEALS calcium from the bones and teeth. 2. adequate calcium significantly reduces the risk of high blood pressure and pre-eclapsia which is a cause of serious maternal/fetal complications and death. 3. due to calciums function in contracting muscles it reduces the risk of post delivery haemorrhage. So what about the safety of dietary and supplemented calcium? well calcium must be present with adequate levels of vitamin D and vitamin K2 to protect the cardiovascular system. When these nutrients are inadequate calcium is unable to be correctly transported and housed in the bone and teeth and instead deposits itself in the blood vessels, this can lead to cardiovascular disease and osteoporosis! Dosage: 600-1000mg/day alongside adequate sunlight and or vitamin D and K2 supplementation. Food sources include: dairy, tofu, green leafy veg, fish with bones, sesame seeds, fortified nut milk and bone broth.

20.01.2022 Artificial sweeteners and reproductive health Artificial sweeteners (AS) are becoming a more prominent feature of packaged food and this is largely due to the public’s heightened awareness of sugar and its impact on health. However these sweet tasting and calorie free substances appear time and time agin to be damaging the fine balance that is your reproductive system. In question is the chronic consumption of artificially sweetened products such as beverages, chewing gum..., confectionary and supplements. there is currently no solid data to clear these products of long term safety for the general public, while research suggest significant impacts on female health. menstrual complications such as pain and heavy bleeding are common, but aren’t normal and artificial sweeteners have been shown to significantly provoke both. preterm birth women who consumed 1-4 AS beverages/day had a significantly higher risk of preterm delivery, with greater intake representing higher risk of earlier preterm birth (before 32weeks). Offspring health may also be impacted, with higher risks of childhood overweight/obesity, childhood diabetes, asthma, and altered gut microbiome. These findings were found regardless of a mothers diet, body weight or obesity risk factors. So although we can’t be definitive about the risks associated with artificial sweeteners we also aren’t seeing a clean track record.

19.01.2022 Healthy apple crumble This delightful little snack can be enjoyed without the sugar spike traditional varieties sneak in. So how do we nutrify and control blood sugar? cook apples without any added sugar, just pop in a saucepan, add a tiny dash of water, apply lid and allow the apples natural juices to gently steam the fruit. Feel free to add spices here. I prefer to use the sweet and sour Granny Smith variety. crumble time, and it’s really more about the nuttiness and ...crunch than sweetness. Utilise mineral dense and fibre rich nut/seed meals instead of pain flour. Add texture and heart healthy beta glucan with rolled oats. Get that golden crunch with nuts and seeds and don’t forget the blood sugar stabilising cinnamon! Bring it all together with just enough butter/coconut oil and rice malt syrup/maple syrup to combine and produce a crumble. bake until golden brown, eat as is or how miss 5 and I prefer with a generous dollop of natural yogurt and berries. A big thanks to McMahon Brothers Organics and @rosey_j_m for the deliciously crisp, certified organic Granny Smith apples.

19.01.2022 Alcohol and mental health research tells us that alcohol is utilised as self medication by many, its depressant effects dampen the stress response making it quite desirable after a stressful week of work. But these temporary feel-good effects are over time replaced with increased anxiety, depression, weight gain and sleep disturbance. Regular, excess alcohol consumption is considered more than 2 standard drinks per day - I know, not much! But before you curse the messenger ...lets look at why. More than 2 standard drinks per day on a regular basis alters the brains chemistry, put simply it decreases the happy hormones e.g. serotonin and increases the sedating ones e.g. GABA. This initially makes you feel more relaxed, but don’t be fooled, your body now uses sleep predominantly for detoxification rather than restoration - this disrupts sleep quality and you wake tired, unrefreshed and yep on the fast road to premature ageing. This impact on sleep is known to increase anxiety/depression, weight gain because of increased stress hormone and the craving to jump straight back on that wagon the next night. The gut is also impacted by these regular 2 drinks - nutrient absorption is reduced and now you no longer have adequate B vitamins to produce the happy hormone serotonin. So like many I joyfully clung to this wagon for many years, but the impact eventually got me good and it took MANY years to heal, so before picking up that 2nd or 3rd drink consider the not so long term consequences. On a good note, some research suggests that small amounts (less than 200ml per day) of good quality red wine with meals may have some benefits without the consequences, although please consult a nutritionist before embarking on this as every gut, brain and body has different tolerances to alcohol.

18.01.2022 Ginger This golden pungent gem of a root with sweet blush hues does more than just please the eye, and a bonus - it’s in season now! Ginger is well known for its anti-emetic effect, this means it curbs vomiting and nausea which can be very handy during morning sickness and travel. ... So what else can ginger do for you? it’s great for your gut, it reduces spasms, improves digestion by increasing saliva, bile and gastric secretions and reducing bloating and it has antimicrobial actions ginger is a strong antioxidant and promotes an anti-inflammatory state by reducing pro inflammatory compounds within the body Diabetes is a big problem in AUS and ginger added regularly to the diet can compliment other dietary practices to reduce diabetes risk, it does this by improving insulin’s activity within cells and thus improving blood sugar control contains antimicrobial substances and zinc which boost immune function. So how can you incorporate ginger into the diet? warm ginger tea with lemon and honey grated or finely diced into stir fry’s, curries and salads used to marinate meat, fish and tofu incorporated into home made jelly Fresh ginger that looks and feels full of moisture is best, it’s juicy, fragrant, fresh and highest in nutritional value. PS if you are living in the Stanthorpe area GoVita currently have beautiful ginger in store.

17.01.2022 Vitamin C - the facts 1. Take less more often Via the digestive tract the body is unable to absorb more than 500mg of vitamin C, in fact if more is taken in a single dose the body may absorb even less than if 500mg or less was dosed. Unfortunately most products on the market have a dose of 1g per dose. Instead opt for a dose of 500mg (this may require dividing a dose) and depending on your individual needs dose this throughout the day for viral infection prevention and immu...ne support. 2. Steer clear of sugar Vitamin C and insulin (the chemical which transport sugars into cells) both use the same key hole for gaining access into the cell. Therefor when processed sugar, especially fructose (table sugar) is consumed alongside vitamin C the insulin blocks the key hole and vitamin C is left unable to access the cell and assist the immune system! 3. Choose in season Fresh produce such as berries, lemons, oranges, chilli, capsicum, broccoli, cabbage, tomatoes and herbs are good sources of vitamin C, but the older they become the less rich in vitamin C they contain. During this time of reduced access to food and possible home isolation products such as living sauerkraut are a good source of non perishable vitamin C. 4. Form may matter Some people find vitamin C irritating to the gut. If this is the case utilise fresh food sources and/or opt for supplements containing calcium ascorbate or liposomal C instead of ascorbic acid. A important note here is to seek professional guidance from a nutritionist or naturopath regarding your dose, form, and any contraindications that may exist with supplementation. for example if you induce loose stools with vitamin C by taking too much you can reduce the absorption of pharmaceuticals, including the contraceptive pill, reducing its effectiveness! so again please seek guidance first to best suit your needs. I will be available @govitastanthorpe on Tuesday’s and Thursday’s to guide your supplement needs.

15.01.2022 Magnesium and it’s impact on vitamin D Vitamin D provides a plethora of benefits to the human body. We need it for bone, immune and digestive health just to name a few. Our primary source of vit D is the sun, and unfortunately Aussies just don’t get enough sun at the right time and for the right duration anymore. So what about those who do get ample sunshine, but continue to have poor vitamin D status? ... There are a few reasons why vitamin D can be low regardless of sun exposure, including inflammation and obesity, and due to our modern diet and lifestyles this is absolutely relevant. There is however another potential cause, and that is inadequate magnesium status. Australians don’t get enough magnesium, we hover somewhere around 61-72% of the population having inadequate consumption. Pair that with diuretic abuse like caffeine, stress, gut problems and alcohol abuse and most Aussies are the picture of suboptimal/inadequate magnesium status. So how does this impact vitamin D? Well food intake and sun exposure provide an inactive form of vitamin D, and magnesium is required every step of the way to turn the inactive form into the form our bodies use, store and thrive off. For this reason supplementing with D and not getting enough magnesium is really pouring money down the drain. Magnesium is an all round beneficial nutrient, not just for vit D status but for mood, sleep and exercise performance too, and supplementation is quite affordable. Food sources include: leafy greens, nuts, seeds, bone broth, brewers yeast, cacao, fish, kelp, figs, lima beans and parsnips. If you are interested in supplementing with magnesium and/or D remember a nutritionist can help you find the right form, at the right dose for your needs.

15.01.2022 Busy but nourished Regardless of your parental status, job or hobbies many of us either prioritise time away from the kitchen or simply just don’t have the time. So here are my tips to spend less time in the kitchen, whilst also nourishing your body and mind. 1. Think ahead... this one can be tricky to remember but a simple reminder on your phone each night can make all the difference. Think soaking grains or legumes to enhance digestion and reduce cooking times, grabbing some fish or meat from the freezer, having a once over of the fridge to get an idea of what is even a possibility for the following day or night. 2. Simple proteins Eggs, cheese, tinned fish and beans/legumes are always on hand in our house. Think 10minute omelettes, cheesy veg, fish folded through salad or pasta, and of course the endless possibilities of beans and legumes, they can bulk up a meat, pasta or salad dish, be the hero in a vegetarian chilli con carn and even be blended with broth, onion and garlic to make a hearty soup. 3. Broth Broth not only contains the properties to assist gut healing but it also adds healthy flavour. Many packet stocks contain bad fats, excessive salt and sugar and flavour enhances. Broth on the other hand adds depth of flavour and minerals to a dish where you control the seasoning. I suggest cooking a good batch, freezing into ice cube trays or single serves and popping into the freezer for later. 4. Colour It can be easy to buy too much and lose track so I suggest buying by colour. A shopping list example of this could be sweet potato, capsicum, broccoli, onion, eggplant and berries - different colours, different uses but can all be used together. This way even if you don’t cook much each of your meals has an array of colours, each of which support your body in different ways. Above is a 10 minute lunch I whipped up, it is a spinach, tomato, caper and cheese omelette, buttery snow peas, 1/2 avo and dill sauerkraut - quick, Easy, delicious and packed with nutrients.

13.01.2022 Bean based chocolate brownie and gardening So this recipe certainly isn’t low in sugar BUT that doesn’t mean it can’t be responsibly enjoyed, and here’s how and why. Beans are loaded with fibre and protein, helping you to feel satisfied during and post meals. Not only do these nutrients satisfy they also slow the blood sugar spike that sugar can cause when consumed alone, so they help sustain your energy. Beans are a fabulous base to cakes and brownies because they are cre...amy, moist, whole food gems that are gluten free, cheap, easy to prepare and are loaded with other beneficial nutrients depending on their variety. As mentioned above this particular recipe is still moderately high in fructose, so to compensate somewhat for this I consume these guys post meal, often with a tsp of nut butter on top and bake them into small serves to moderate my consumption...... well most of the time anyway. The recipe for these guys can be found via the link below https://chocolatecoveredkatie.com/no-flour-black-bean-brow/

12.01.2022 Choline is increasingly being recognised as a vital nutrient during pregnancy, infancy and beyond. Most importantly seems to be the period of pregnancy and breastfeeding. During this time choline improves placental function, boosts babies brain development, including attention, memory and vision, and reduces their risk of chronic disease and stress reactivity into the future. If you are planning a pregnancy, pregnant, breastfeeding or raising children I highly recommend you seek guidance on the best way to boost yours and your children’s choline intake

12.01.2022 Vitamin D early life exposures can affect later health and vitamin D is no exception. During pregnancy vitamin D is crucial for the following: ... - reduce the risk of pre-eclampsia - Reduced risk of pre term birth - bone and teeth development in foetus - Bone and teeth integrity of the mother - Immune function of both mother and offspring, including a reduced risk of autoimmune diseases. - Proper structural and functional development of the brain and central nervous system. - The prevention of asthma and eczema in offspring Why this is important to everyone and not just pregnant or breastfeeding mothers? Well vitamin D inadequacy is modestly predicted to affect 30-60% of the Australian population. Sources: The best source is sunlight between 10am and 2pm (UVB light) not through glass, exposing arms and legs. Secondly is supplementation in the form of D3 or cod liver oil. Thirdly food sources are quite poorly utilised but they can contribute to your overall intake, these include fatty fish with skin, beef liver, cheese, egg yolks, and grass fed butter. so what vitamin D levels should we aim for? Blood levels should be above 50nmol/L but ideal levels are closer to 100nmol/L.

11.01.2022 Gf Dark chocolate, almond and blueberry slice A sneaky treat accompanied by natural yogurt and berry coulis on this spectacular autumn day PM for recipe

10.01.2022 PEA + B vitamins for pain PEA or PALMITOYLETHANOLAMIDE (But lets stick with PEA because thats a tongue twister!) is a natural substance that our bodies produce to control pain and inflammation, in fact scientific literature often touts it as a natural painkiller. PEA is found in meat, eggs, soy beans and peanuts but can also be taken in supplemental form to achieve therapeutic outcomes in chronic pain/infections, sciatica, carpal tunnel syndrome and endometriosis to name a ...few. Pain is perceived by an individual via nerves, and the health of the nerves, not necessarily the extent of disease can change the degree of an individuals pain. For example the severity of endometrial tissue growth found in endometriosis isn’t a reliable indicator of how much pain a women may experience and it is for that reason that treatment needs to focus on more than just masking pain, It also entails nourishing nerves and controlling inflammation (plus more!) PEA nourishes nerves by contributing to the integrity of the myelin sheath - the blanket that insulates our nerves and supports nerve function and health. So where do B vitamins come in alongside PEA for pain management? B vitamin inadequacy can both cause and increase nerve pain and anyone with tingling, burning or stinging sensations especially in the hands and feet should seek professional advice. B vitamins support the function of nerves, while PEA supports their form. Together B’s and PEA provide optimal nerve support to prevents nerve pain or worsening of pains. Inadequate B vitamins and PEA can be seen in the blood of those with chronic pain, so for these people painkillers might only have some benefit, but are merely putting a band aid on a festering problem. Pain killers can also compromise digestive health, alertness and optimal liver function . PEA and B vitamin supplemention requires a bit of guidance as there is a loading and maintenance dose to get best results, along with a recommended 2-3month dosing regime. Note: Every person and condition is individual and although PEA and B’s are therapies, guidance by a health professional is highly recommend due to a number of factors affecting pain.

10.01.2022 This weeks haul Amidst the temptation to abandon a nourishing diet when snacks and an abundance of non perishable foods pack most peoples cupboards, I want to stress the importance of continuing to support our local farmers and businesses by buying local and fresh! Unfortunately due to restricted shopping and people’s dollar going toward non perishables some areas of the fresh food market are struggling. ... But ultimately fresh is best! We can be guaranteed that there is no fillers or artificial flavours. Eating fresh food supplies nutrients in a form our body accepts, along with antioxidants and enzymes to really boost our bodies own defences. So here’s a highlight of the beautiful produce obtained from Aussie Fresh Seafood Co. Seasonal Feast Southern Downs and GoVita Stanthorpe This haul is bursting with vitamin C, antioxidants, choline to support lung function, healthy fats, pre and probiotics and complex carbs - a pretty rounded immune supporting bunch really! So remember to support local during this tricky time

06.01.2022 Collagen Collagen is the scaffolding of the human body. It is a collection of amino acids which make up a protein that provides structure and strength to virtually all body systems, including the skin, the gut, blood vessels and joints. So it’s safe to stress it’s importance in the ageing process, gut integrity and cardiovascular health. The bodies ability to create and maintain its own collagen starts to decrease from the age of 25 but not to fear, nutrition can help keep... you looking and feeling fabulous long into your wonderful 30’s and beyond! Collagen can be consumed whole through the diet in the form of animal connective tissue, you know those harder lighter coloured areas of meat. To extract these you can make broth from off cuts and bones or slow cook cheap cuts of meat. Another option is to buy quality grass fed gelatine and or hydrolysed collagen. I like to incorporate both whole food options and collagen depending on how my weekly diet is panning out. If you are someone who struggles with histamine go easy on these sources and consult a nutritionist to help you better deal with histamine and guide your intake. Collagen can also be built by the body and requires the following nutrients: vitamin C, protein especially from fish, eggs and spirulina, Zinc, sulphur rich food such as garlic, onion and cruciferous veg and plenty of antioxidant rich fruits and veg. So if you would like to grow thicker hair, stronger nails, tougher bones and teeth and minimise ageing such as wrinkles and deteriorated joints then think collagen! I personally love Nutra Organics collagen especially the Beauty variety for its added vitamin C

05.01.2022 Preconception Preparation There are two critical time periods for nutrition associated with pregnancy and foetal outcomes, these are: 1. Two months before conception. 2. Two to three months after conception. ... Nearly 50% of all pregnancies are unplanned. Unfortunately a new embryo is very vulnerable to alcohol, environmental toxins, recreational drugs, medications and nutritional deficiencies. An at home pregnancy test usually won’t accurately pick up a pregnancy until 2-4weeks post conception. for this reason I stress that if you are planning a pregnancy you do the ground work first. So what does the ground work look like? Well it is ideally spread over 3 months prior to conception, this is because both sperm and oocyte (released at ovulation) maturation/recycling takes 90-120 days. This time frame provides the healthiest sperm and oocyte for the job = the best foetal outcome! This ideally should be done by both him and her. During those 3 months the following is recommended: 1. Avoid alcohol, excess caffeine, tobacco and recreational drugs 2. Visit your GP/nutritionist/naturopath to discuss any current medications and supplements that could be dangerous to the foetus. 3. Avoid environmental contaminates such as plastics, non-organic personal care products, toxic building material and unfiltered water. 4. Ensure your nutritional status is pimped up. This varies for men and women and will be touched on in future posts but as a broad rule up the fruit and veg and crowed out processed foods with whole foods. Healthy parents = healthy foetus = best outcomes for pregnancy, birth and beyond!

05.01.2022 Supporting a growing brain A quick google search will suggest that a breastfeeding mothers diet has little to no influence on the quality of her milk. So ok, milk SUPLY can be perfect in a mother eating nothing but junk. BUT! supply is only one factor, what about the quality of her milk? And this is where that google search misleads mummas because you are what you eat and your breastmilk is what you eat! Research assessing the nutrient status of breastmilk from several coun...tries has conclusively shown that a whole food diet, low in processed foods, produces a superior milk. This milk is higher in the nutrients needed to grow healthy and robust brains, brains that impact bubs cognitive, social and emotional capacity now and later on in life. These brain boosting nutrients include - fatty acids = neuroprotective, improves communication between brain and body, during the first year of life they accumulate in and help form the brain - B vitamins = healthy mood and energy - Iron = necessary for brain structure and function, deficiency can have long lasting impacts - Vitamin A = luscious skin, healthy immune function esp. against colds & flu - Choline = healthy liver + improved cognitive performance - Iodine and selenium = healthy thyroid and brain, in fact iodine is the #1 nutrient for preventable brain impairment. Stay tuned for the foods you can eat to nourish bubs brain.

04.01.2022 Buckwheat pancakes and chai Breakfast is always changing for us, but it always includes the following: 1. Protein... Protein is essential for a healthy immune system, growth, hormones, blood sugar balance and appetite control. Opt for the less processed kind such as eggs, whole grains, left over meats, nuts and seeds, and if you can tolerate it fermented unsweetened dairy such as yogurt. Aim for around a palm/fist size serve at each meal, and mix it up, different proteins provide different beneficial nutrients. 2. Fat Fats protect each and every cell in the body because they form the protective layer of each cell. Fats help you feel full and support growing brains and ageing joints. Go for the healthy kind, those found in nuts, seeds, fish, fermented dairy, olive oil, grass fed meat, avocado and coconut. Serving sizes vary depending on form, if it’s an oil go for 1/2-1tbs, if it’s a whole food form aim for around 1/2-1 Palm size serve. 3. Fibre Fibre is necessary for healthy gut function, appetite control and blood sugar balance and this all means healthy skin, moods and hormones. Serving sizes for this are a little trickier and takes practice to count so my suggestion is instead to ensure fresh fruit or veg is consumed every meal, whole grains are chosen over refined foods and additional foods such as flax and chia become a regular addition. buckwheat pancakes Ingredients 3/4 cup buckwheat flour 1/2 cup nut/soy milk 2 tsp rice malt syrup/honey/maple 1 tsp baking soda 2 tsp cinnamon 1 tsp vanilla paste 1 egg/1 vegan egg Method 1. Combine all dry then wet ingredients, stir thoroughly. 2. Lightly grease pan with butter or oil 3. Cook until bubbles appear, then flip. 4. Serve with seasonal fruit, coconut yogurt and ABC butter @ Stanthorpe, Queensland

04.01.2022 Preconception mineral #1 - Iodine Beginning in early pregnancy the demand for thyroid hormone sharply increases by 50%. Thyroid hormone is made by a host of nutrients but the primary one is iodine. Iodine is very low in the AUS diet, primarily due to our iodine depleted soils, but also because of dietary trends. Thyroid hormones play a significant role in the neurodevelopment of a foetus and young child. Inadequate thyroid hormones can result in behavioural issues, cognitiv...e dysfunction, and increased physiological deficits in children. thyroid hormones are also required for the maintenance of a pregnancy and the survival of a foetus. The impact of inadequate iodine to mothers are a far greater incidence of post-partum thyroid disease, fatigue, weight gain and reduced cognitive capacity. Iodine requirements don’t stop once Bub is born, if baby is breast fed adequate iodine is important for proper neurodevelopment in nursing infants. But lets take a step back. we require iodine to maintain pregnancy and have to have a healthy thyroid post pregnancy, but did you know that thyroid health and thus iodine status is imperative to conception, a healthy menstrual cycle, mood and gut health too? Food sources include: seafood, seaweed, unrefined sea salt, eggs, navy beans, potatoes with skin, turkey and dairy. If however you are pregnant or breastfeeding I would highly recommend a supplement. So if you are preparing for pregnancy, pregnant, breast-feeding or are wanting to address energy, menstrual, libido, weight and gut concerns please seek advice from your nutritionist or GP pertaining to your thyroid function and iodine status.

02.01.2022 Lycopene Lycopene is a bright red coloured antioxidant found in tomatoes and other fruits and veg such as watermelon, parsley and asparagus. It is most abundant in the humble tomato, offering a host of health benefits to those who enjoy them regularly, these include: ... reduced risk of prostate cancer. healthier cholesterol. reduced risk of cardiovascular disease. reduced risk of cancer and diabetes. Tomatoes are currently in season, and my suggestion is to head to your local market to stock up, they are juicy and ready to eat now. A huge thanks to the ladies at Seasonal Feast Southern Downs for providing the opportunity to enjoy breakfasts like these. Ingredients: Fresh heirloom tomatoes Fresh basil Sour dough (I used oat) S and P A good douse of olive oil

01.01.2022 The benefit of indoor plants for asthmatics (and everyone) Have you considered the air you breath whist indoors, whilst you sleep and where young children spend much of their time? Indoor air is largely impacted by poor ventilation, building materials as well as synthetic fragrances. These products impact health predominantly due to their volatile organic compounds (VOC’s). These compounds off gas supplying a steady stream of chemicals that your body has to detoxify and e...liminate. VOC’s are present in lounges, Paint, mattresses, toys, flooring, clothing, cosmetics and some poorly installed heating. Plus warmer homes off gas more VOC’s. So how do VOC’s impact health? Well symptom severity of asthma is closely related to the amount of VOCs in indoor air. Asthma impacts approx. 2.7 million Australians (one in nine). So how do indoor plants benefit asthmatics? Indoor plants decompose air-borne substances during the course of respiration and photosynthesis..... so they work by just living So you or your loved ones aren’t asthmatics? Indoor plants will still benefit your health, and here’s why: - Scientifically proven to boost mood, productivity, concentration and creativity. - Some VOC’s are carcinogenic - Headaches, poor coordination and fatigue can be caused by VOCs - Nervous system and memory improvements when are quality is improved. My favourite indoor plants are snake plant, peace Lilly, fiddle fig, money plant, devils ivy and of course mint which also repels vermin.