Kirsty Bednar I EmpowerU Natural Health in Lambton, New South Wales, Australia | Alternative & holistic health service

Kirsty Bednar I EmpowerU Natural Health

Locality: Lambton, New South Wales, Australia

Phone: +61 438 734 063

Address: 5/115 Elder Street 2299 Lambton, NSW, Australia

Website: http://www.kirstybednar.com/

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• Medical and health
• Alternative & holistic health service
• Naturopath

25.01.2022 Recently I was at a seminar on a topic I'm very passionate about "Perinatal planning for Future Generations" The Seminar covered the typical things like: 1. Preconception care of both parents on what they can do in the 3-4 months prior to conception... 2. Pregnancy support But what I loved most was that it also covered: 3. Supporting the health of the new parents after the baby has arrived and 4. The child's health for the first 3 years. Supporting the health of a Mother in that first 1-2 years after birth is so important and something personally I've experienced with having a now 17 month old. The depletion in vital nutrients from pregnancy and breastfeeding and the chronic sleep deprivation make those first 2 yrs pretty horrible for some and just a blur for others. Post Natal Depletion is a very real issue and it takes a good 2 yrs to recover all our nutrients from having a baby let alone the mum's that have had more babies in under that time. I know for a fact that if I wasn't eating very healthy and taking all my specific, individualised nutritional supplements and getting some exercise, fresh air and sunshine regularly and getting a little sleep catch up when my hubby is on days off (this is a godsend) I would in no way be coping. I have also kept up with my monthly chiro adjustments and massages. Plus I have Hashimoto's Thyroiditis an Autoimmune disease which eventually attacks your thyroid gland so it barely functions and that can make the fatigue so much worse. (So many mums are diagnosed with this too after birth). I would love for the mothers out there to know I can help with this. I can test for certain nutrient depletions in clinic and I can also refer to get standard pathology done and interpret it and prescribe the nutrients according to what mum needs. I can help with healthy, quick, convenient meal and snack ideas. I can prescribe Pregnancy and breastfeeding friendly herbal medicines for depletion. I can do phone and skype consults too as I know how difficult it is with a baby to make appointments. Know that you don't have to feel exhausted all the time and there is help so you can enjoy these precious early yrs with your bubbas and families. If you feel you need some support with this I'd love to help. Please contact me on 0438 734 063 or send me an email at [email protected] or visit my website for more info www.kirstybednar.com

24.01.2022 How cool is this! I got to have my photo next to my professional biz photos taken by the talented and creative Salena Brown Photography at last weeks NatEx 21 conference.

24.01.2022 Bubba’s 1st green smoothie 1/2 banana 1/2 avocado 1/2 cucumber 1 handful of spinach ... Rockmelon 1 kiwi fruit 3 strawberries 1 tablespoon hemp seeds 1/4 cup raw almonds Coconut water See more

24.01.2022 And this is my view for the seminar today in the comfort of my balcony with surround sound. There’s definitely some benefits to this social isolation. Saving 3 hours train travel either way is a huge bonus too.

24.01.2022 CLINIC ROOM AVAILABLE Hi friends if you know someone who may be interested in this could you please share. I’m looking for an aligned health practitioner to sha...re my clinic room. Full days and half days available. It is a huge, lovely 20m room with great natural light available within a beautiful, spacious suite in Lambton. Large waiting room area suitable for holding workshops/talk etc. Room available now. Full day rate $95 Half day rate $55 plus GST. Inclusive of HICAPS/EFTPOS machine, internet, electricity. Suite has fully ducted air con. Contact Kirsty Bednar Ph: 0438734063 email: [email protected] See more

24.01.2022 It’s certainly been a challenge feeding this little toddler of ours and getting the most nutritious food into him but luckily breakfasts have been easy. Kai has been enjoying these chia puddings for a while now and when his Daddy is home he also loves scrambled eggs, mushrooms, avocado and tomatoes. Kai’s Chia pudding 2 teaspoons white chia seeds 1/4 cup organic unsweetened almond milk ... 2 tablespoons of home made coconut yoghurt Strawberries, blueberries and passion fruit 1/2 teaspoon honey See more

24.01.2022 Beat Stress Before It Beats You - Read my whole blog for some great tips to get your stress under control https://www.kirstybednar.com//beat-stress-before-it-beats- Is Stress Getting in the Way of Achieving Your Health Goals? ... Modern living and stress seem to go hand in hand and it may be no surprise to you that the effects of stress can have a significant impact on mental wellbeing. Nevertheless, you may not know that the effects of stress can impact other body systems potentially hindering the achievement of health goals such as losing weight or improving digestive function, so it is important to understand what the stress response is and how it could affect you. Fight or Flight the Ancient Coping Mechanism The stress response is an evolutionary strategy to cope with immediate dangers, such as an approaching lion! In response to an external threat, the chemical messengers, adrenaline, cortisol and noradrenaline are released from your adrenal glands, which enables you to either stand and fight or flee as fast as you can. In modern times, the feeling of being under constant stress, whether from work, family or financial pressures is interpreted by your body in the same way and can therefore lead you to be in a permanent state of emergency. This is significant as stress may be the underlying reason for a seemingly unrelated bodily imbalance, such as an inability to digest well when you are under pressure. What is Stress Doing to Your Body? A chronic state of stress can have widespread negative effects, such as: Poor digestion reduced digestive secretions can lead to bloating, abdominal pain and reflux. Irregular blood sugar control cortisol signals the release of sugars into the bloodstream in anticipation that muscles will need fuel to help you run away. These sugar spikes can lead to weight gain if the sugars are not utilised as muscle fuel and instead converted to fat. Hormonal imbalances lack of libido, menstrual irregularity and fertility issues can all arise when your body switches to making stress hormones in preference to sex hormones. To read my whole blog for great tips to control your stress go to my website https://www.kirstybednar.com//beat-stress-before-it-beats-

23.01.2022 Love this easy bone broth recipe

22.01.2022 Doctors used to think we got all our vitamins and minerals from food. Any extra nutrients were excreted, or worse, became toxic. But the tide is shifting. Doctors now prescribe over one billion dollars in fish oil supplements. Most cardiologists recommend folate, fish oil, and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins. Emerging scientific evidence shows the importance of nutrients as essential helpers in o...ur biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron have been well documented in extensive government-sponsored research. Think of supplements as part of your diet. You want the best-quality food and the best-quality supplements you can buy. I use supplements in my practice as a cornerstone of healing and repair, so I have investigated supplement makers, toured factories and continue to study independent analyses of their finished products. I have learned there are a few companies I can rely on. Guidance from a naturopath or nutritionist can be helpful in selecting the products that are right for you. Dr Mark Hyman MD

22.01.2022 My interview with Andrew Whitfield-Cook at NatEx21. A little story about an Ah hamoment I had over 10 yrs ago and how it’s helped me in many areas of my life.

22.01.2022 Another SIBO friendly snack from https://thehealthygut.com/recip/chai-spiced-banana-muffins/ #sibotreatment #sibofriendlyrecipes #sibonaturopath

22.01.2022 Make 2020 the year you create your best health yet! Special Offer below. I’ve been a bit quiet here of late on my biz page. I’ve been paralysed by grief and heartache over the current suffering and loss of human life, land and wildlife. And I’ve felt I couldn’t possibly promote my services at this time. But today I had a beautiful awakening triggered by a few things a wonderful teacher and mentor said to me that really helped pivot my energy and thoughts. She said there are... plenty of people that need my services and help. So here I am continuing to live my soul’s purpose which is helping people achieve their best health with Naturopathy. And the ripple effects of people becoming more health conscious physically, mentally, emotionally and spiritually is phenomenal and WILL lead to the healing of our planet So it is with a genuine, heartfelt desire to help you achieve your best health yet that as a New Year incentive to make 2020 the year to start your health journey, I’d love to gift you with a $30 Off Voucher towards an Initial Naturopathic consultation for any appointments booked in January and February 2020. Just save the photo of the voucher. This 90 min consult includes a free health assessment valued at $44 and consists of: a cell health analysis (measuring body fat, muscle mass, fluid, hydration, cell age, toxicity, inflammation and cell health and energy) Advanced Integrated Iridology reading zinc testing pH testing So that’s a total saving of $74 All this for just $125 Check out my website www.kirstybednar.com for more info about me and what I do and if you feel I can help you please get in touch. I’d love to help you. With love and gratitude Kirsty

19.01.2022 In the US the CDC have admitted this season's flu vaccine wasn’t very effective, apparently it started out 47% effective in the beginning of the season and then half way through surprise, surprise a brand new strain developed (which is what happens when we constantly vaccinate for the flu viruses - these bugs are smart and end up mutating to even more virulent strains) then the effectiveness dropped to just 9% so overall effectiveness of 29%. Would you want to inject all thos...e nasties to give you such a small protection rate when there are so many other safe things you can do to protect your health. A strong and healthy terrain (body) is what is needed to resist disease. Rather than trying to find the magic bullets to eradicate the bugs it is much better to do what we can to promote a healthy body to resist disease or at least even if we pick something up, we can get over it quickly and without complications. 1. Make sure you have adequate vitamin D levels and supplement if needed over the winter months (if you would like to find out what your vitamin D status is get in touch with me and I can give you a referral to get tested). Evidence shows that those with lower vitamin D levels in the winter months are more likely to get influenza. 2. Don’t burn the candle at both ends. Keep the balance! The stress created from our busy lifestyles is a big factor at suppressing our immune system and increasing our susceptibility to letting a virus take hold. 3. Make sure you get adequate rest and good sleep. Ideally getting to sleep by 10pm and getting 7-8 hrs. 2 hrs before midnight is equivalent to 4 hrs after midnight. Nothing beats sleep for enhancing our body's ability to heal. 4. Eat wholesome, nutritious food all year round not just when you’re sick. I always tell my patients to eat to nourish their body not just to fill the hole. If you are sick, good old tried and tested chicken soup is very nourishing and healing, a good tip is to make a batch and freeze a few portions so you have some on hand if you do come down with a virus (the last thing you feel like doing is cooking). - recipe in the next blog 5. Stay away from sugar and processed foods as they suppress the immune system. click on the link to read more https://www.kirstybednar.com//10-simple-and-effective-ways

19.01.2022 Robert and I love our Native deodorants #freshasadaisy #naturalbodycareproducts #sharenative

18.01.2022 https://www.theguardian.com//what-plant-milk-should-i-drin

17.01.2022 Some great health tips for those still affected by the bushfires.

16.01.2022 Fascinating new research at the 7th Bioceuticals Symposium at The Hilton Sydney on MOOD, GENES & COGNITION.

16.01.2022 I’m also not a fan of donating to cancer research there is never going to be a magic bullet cure for cancer. Instead we need to be putting the effort into correcting the underlying imbalances that allow cancer to manifest. That is also what I help my clients who have Cancer with.

15.01.2022 So I’m finally in a position where I can start the journey seriously to treat my Small Intestinal Bacterial Overgrowth. I found out I had SIBO right before I got pregnant with Kai so I couldn’t really get stuck in to treatment properly and certainly couldn’t follow the Bi-phasic diet I needed to while pregnant and breastfeeding. With finishing breastfeeding almost two months ago and getting a bit more sleep I’m now ready!!! So first week down and going really well, I’ve eve...n lost 2 kg. It hasn’t been as difficult as I thought. I’ve been helping my clients with SIBO for 3 1/2 years now and have completed a lot of education on the subject. I will try and get a blog up as soon as I can with some more info about it and I’ll post a few more of my SIBO friendly meals.

15.01.2022 I’ve been making up some lovely tonics of late particularly for adrenal support and hormonal balance. Liquid herbs are a really powerful therapy for different organ systems. Did you know I offer acute consults for my current clients so if you feel you would like some help with a herbal tonic please let me know.

15.01.2022 Day 1 of 5 days of relaxing and rejuvenating at hotel Komune in Bali with a beautiful bunch of women natupreneurs. Missing my hubby and bubba but taking this time out I know will help me to be a better mum, wife and practitioner. Filling your own bucket is so important so you have something to give.

13.01.2022 A super yummy winter warmer the whole family will love

12.01.2022 A wonderfully nurturing traditional Balinese massage to end my night #bliss #relaxed #sweetdreams

12.01.2022 Make today the day you decide and take action to create your best YOU. What better time to start your health journey to your best health yet. Take advantage of my new year offer (for Jan and Feb appts only) which gives you $30 off your first appt normally $155. This also includes a free health assessment valued at $44 incl (iridology, cell health analysis, pH test and zinc test). A total saving of $74. If you would like to feel more vibrant and energetic If you would like to... know what foods are right for you If you would like to lose fat If you would like better digestive health If you would like to prepare for a healthy pregnancy and healthy baby Then now is the time! Check out my website www.kirstybednar.com for more info. You can book on line or call me on 0438734063. I’m more than happy to have a quick chat with you to answer any q’s and to see if I can help you. See more

12.01.2022 Ooh!!! Finished product! This dish is so fresh, tasty and super healthy! Pesto recipe 1 handful of basil 1 handful of baby spinach ... 2 garlic cloves 3 tablespoons of olive oil 1 handful of raw macadamia nuts 1/4 cup of pine nuts 3 tablespoons of lemon juice 1 zucchini per person grated or spiralised. Pour boiling water over and sit for 5 min until blanched and then strain. Mix 2-3 tablespoons of pesto through it. Baked salmon fillets flaked on top Steamed corn and green beans and top off with pine nuts.

12.01.2022 Sustainable advice from Sir David Attenborough..

10.01.2022 What’s The Deal With Detox? Are you feeling sluggish, hormonal or overweight? Do you frequently experience digestive symptoms such as constipation, wind or bloating, or are you in pain? A detox may just be the answer! Supporting detoxification can not only help increase your energy, but also improve digestion, aid weight loss, reduce pain, balance hormones and support a healthy mood. A Practitioner prescribed detoxification program can be a catalyst to take you from feeling ...lifeless to incredible, and improve your health in ways you never thought possible. Where Do Toxins Come From? Your body is exposed to toxins on a daily basis, which have the potential to damage cells and contribute to ageing and disease. While some toxins are naturally produced in your body, you are also exposed through dietary and environmental influences, such as alcohol consumption, smoking, chemical exposure and pollution. If you are a hairdresser, plumber, builder, mine worker or work near or on roads, your risk for toxin exposure is increased and makes detoxification even more important. Nevertheless, everyone can benefit from a detox. ToxinsA Balancing Act While toxin exposure cannot be avoided, it is possible to improve your ability to cope with and eradicate toxins efficiently. By completing a detox, you effectively reduce your toxin burden by decreasing your level of exposure to various toxins. You will also improve your ability to process and eliminate toxins from your body (known as toxin resistance) for improved healthso what are you waiting for?! To read more go to my blog post click below https://www.kirstybednar.com/single-po//24/Detox-Your-Life

09.01.2022 Very fortunate to have Dr Dale Bredesen Professor of Neurology giving his presentations on his research on Alzheimer’s disease. His group has developed a new approach for treating Alzheimer’s disease called the ReCODE (reversal of cognitive decline) protocol.

09.01.2022 Some yummy healthy wholefood toddler snacks from the my little food critic ebook. Adult friendly too of course hehe Oat and peanut butter coconut bliss balls and spelt banana and blueberry muffins

09.01.2022 Eating a healthy brekky all on his own

09.01.2022 Beyond the pathophysiology of this current, global pandemic we now have a contagion of stress as people are in a state of fear, panic and overwhelm. That state of stress and fear not only affects mental health but also your immune response. The good news is there are plenty of ways we can support this. One of the most important tools in our toolkit as Naturopaths is Magnesium. Magnesium not only reduces our stress response but also reduces interleukin 6 (IL6), this is import...ant as IL6 is involved in the inflammatory process of this disease. You need at least 300mg of elemental Magnesium daily. We also have adaptogenic herbs (herbs that help us adapt to stress) such as Astragalus, Siberian ginseng, Withania and Rhodiola and of course B vitamins. If you feel you would like some extra support with your stress at this time, I can send you a Mood and Stress Questionnaire that helps me to recommend more specific remedies that will best support your individual stress response. Please contact me if you would like me to send you this Questionnaire. There are plenty of lifestyle recommendations to support your stress too. Make sure you are getting outside in nature for some exercise in the fresh air and sunshine and if you can to swim in the ocean. Relaxation techniques like yoga, tai chi, meditation are great ways to reduce our stress hormones and get back to a state of calm. Don’t forget the fun! Engaging in fun hobbies, watching funny movies and talking to friends and family over video calls. It’s also important to be able to get away from the news and get out of your minds and out of that fear and slowing down will be beneficial for your stress response as well as your immunity. Lastly, know that I’m still here for you in the form of phone or video consultations. Yours in Health Kirsty xx

08.01.2022 Great afternoon in the clinic yesterday. This really is my happy place! Getting to help people create better health and I just love uncovering the underlying causes as to why we aren’t living our health potential. It’s not an easy road but it is so worthwhile. If you would like help and guidance to create your best health! Please get in touch and take advantage of my new year special available until the end of February. $30 off your Initial Consultation normally $155 including a free health assessment with Iridology, cell health analysis, zinc test and pH test valued at $44. So that’s a saving of $74. Call me on 0438734063 or book online at www.kirstybednar.com

08.01.2022 Tasty Sibo friendly Friday night dinner - Thai fish cakes made with delicious whiting fillets from Newcastle farmers markets #sibonaturopath #freshandlocalfood #naturopathicguthealth #superhealthymeals

07.01.2022 Homemade gummies are a great way to sneak herbs into kiddies. These are fruit juice jellies from Pete Evans Healthy Every Day cookbook. 1st attempt not so successful I used a fresh squeezed orange and only 1 tablespoon of honey. This attempt I’ve used organic apple/pear juice and 3 tablespoons honey. Hopefully they’re a bit sweeter and disguise the herbs enough.

07.01.2022 Loving learning about the new DNA sequencing test for our microbiome. One key difference with this test is it’s able to test the function of our gut bacteria not just what is there. This is so relevant clinically as with this test I can see if your symptoms and different system imbalances are actually likely to be coming from your microbiome. This can help me better support your digestive health, immune health, metabolic health and nervous system health. Looking forward to workshopping my own test later this afternoon.

07.01.2022 Green smoothie success!!!

06.01.2022 Novel Coronavirus what you need to know. Stay tuned for my next post on Natural Medicine prevention strategies. By now, you will have heard about a new, or novel, strain of coronavirus, originally known as novel coronavirus and now called COVID-19. With growing concerns surrounding COVID-19, it is important to remain informed of the facts regarding this viral outbreak. I have recently spent quite some time researching everything I can on the subject from some of the experts ...in infectious diseases and immunology and in this blog I wanted to bring you the facts and accurate information on this new strain of Coronavirus. Look out for my next blog where I will discuss all the diet, lifestyle, nutrition and herbal medicine strategies you can implement to protect you and your family. click on the link below to read full article https://www.kirstybednar.com//novel-coronavirus-what-you-n click on the link below for the identifying symptoms document https://www.health.gov.au//coronavirus-covid-19-identifyin See more

06.01.2022 The Balinese sure know how to do Romantic!! #love #loveyourlife #loveyourself #loveothers #justlove

04.01.2022 Friday night food inspiration! I just love a fresh, home made basil pesto. Perfect for mixing through zucchini noodles and topping with baked salmon. Finished dish to come......

04.01.2022 Enjoying this all day seminar today on Contemporary Naturopathic Cardiovascular Care As Naturopaths we are really well placed to support our patients with diet, lifestyle advice, nutritional and herbal medicines for heart health. Plus this is an area close to my heart with my personal family history

03.01.2022 In just a few minutes I’ll be live streaming this all day seminar on new and advanced concepts in gut health. Very excited to use this information to help my clients.

02.01.2022 A Fantastic presentation to end an Amazing Symposium by one of my mentors and pioneers in the field of Preconception Care and Natural Fertility management, Francesca Naish. This is an area I have been extremely passionate about for the past decade as it really is the best way to positively influence the health of our future generations and therefore the health of our entire planet #preconceptionhealthcare #naturopathicmedicine #preconceptioncarenaturopath #naturalfertilitymanagement #improvingthehealthoffuturegenerations

02.01.2022 I agree 100% with Dr Mark Hyman’s advice here.

02.01.2022 Loving these super salad seeds I got from Harris Farm they just make the salad and a great way to add some extra protein, minerals and essential fatty acids

02.01.2022 Amanda Archibald’s presentations on Culinary Genomics (basically how food talks to our genes) has really inspired me to try some new plant foods we all get a bit stuck in a rut with the veggies we eat. So important to eat organic, what’s in season, the freshest foods that are produced locally. So lucky we have a great Farmers market here in Newcastle.

02.01.2022 A Naturopath’s guide to boosting your immunity Again, I’ve been researching and collating the most accurate and up to date relevant information to help you and your family remain safe at this time. There is so much we can do with good nutrition, therapeutic, evidence based natural medicines and simple lifestyle measures to keep ourselves as healthy as possible. I’m sure my list is not exhaustive either and there will be many other things you can do but the information below i...s what is in my realm of expertise. I also want to let you know that I’m offering acute 15 minute video or phone consultations at $40 if you want to get a specific prescription for your individual health needs. As well as doing all my other consults via telehealth or phone or skype. Know that I can still support your health goals especially amidst this crisis. I’m not going to reiterate about hand washing, sanitising, not touching your face, social distancing etc as I’m sure these have been drummed into you by now and they are the most protective things you can do. But what you may not have heard about is NASAL IRRIGATION. Apart from regular hand washing, daily and frequent nasal irrigation with salt water is one of the MOST important things that we can do to prevent influenza and other viral respiratory infections from taking hold. This is because after exposure to a virus, the influenza virus tries to invade and multiply in your nasal passages for at least 1-2 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place. You can use a saline nasal spray like Fess or even better use something like NeilMed sinus rinse as this gets right through your sinuses. Or an old fashioned Neti pot and make your own saline wash. On top of that I will let you know of some of the best ways to lower your susceptibility to an infection from a naturopathic point of view. One of our Naturopathic philosophies is prevention is the best cure. This is even more paramount when we are dealing with a new pandemic with many unknowns. The Four Cornerstones of Good Health are our foundations in Naturopathic Medicine. Like the four legs of a table or chair if you want the table or chair to remain upright when stress is placed on it, the four legs must be intact and strong. These are: Click below to read the full article

01.01.2022 Just love Sunday mornings at our local Farmers Markets. The produce is so fresh that the veggies often last for 2 weeks. It’s really sets my week up with the right mind set to look after mine and my family’s health with the inspiration to create healthy meals and snacks for everyone. Fresh, chemical free, seasonal, local produce is the best. We are so incredibly lucky to have this abundance. Feeling very grateful!! What are you grateful for today?