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Grace Hamilton Natural Health

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25.01.2022 Human milk oligosaccharides (HMO) from breastmilk pass through the digestive system intact, reaching the colon and exerting prebiotic effects. This prebiotic action in the colon, the most well-known attribute of HMO, helps to promote the colonisation of the gut with ‘good bacteria’ such as the Bifidobacterium and Lactobacillus species. In addition to this function, it has been shown that HMO can block the adhesion of pathogenic microbes to GIT surfaces, lowering the risk of v...iral, bacterial and protozoan parasite infections. At the mucosal lining HMO exerts some localised effects such as immune system modulation. Head over to the blog to find out about oligosaccarides, how they effect infant health and how to ensure bottle fed babies are also getting some of these benefits by using HMO analogues in formula. https://www.gracehamiltonnaturalhealth.com//oligosaccharid

25.01.2022 #furballfriday This is Chewie just chilling out. She looks like how I feel. Glad it’s the weekend! Have a good one #catsofinstagram #britishshorthair #britishblue #britishblueshorthair #britishbluecat #britishshorthairlovers #britishshorthairsofinstagram #catstagram #catsofig #weekendvibes #fridayvibes #chillin #furball #naturopathsydney #catsoftheday #catloversclub #bestmeow #catlife #britishshorthairfurriends #britishshorthairbluecat #chewie #chewieismycopilot

25.01.2022 Black Friday Special. 1 day only. If you've been thinking about booking in for a consult, now is the time to book! I've added extra availability to my calendar, so get this amazing offer today! ... https://www.gracehamiltonnaturalhealth.com/booknow

25.01.2022 #furballfriday Cats and cardboard boxes. A match made in heaven... A big weekend ahead for us, kids birthday on Saturday & party on Sunday. Haven’t started the cake or wrapping yet... I am very grateful that Australia has done so well managing COVID and that we are able to do almost-normal things again. Sending big love to my northern hemisphere friends. Stay safe my lovelies ... Have a great weekend from me and the furballs. Xxx . . . . . . . . . . . . #catsofinstagram #britishshorthair #britishblue #britishblueshorthair #britishbluecat #britishshorthairlovers #britishshorthairsofinstagram #catstagram #catsofig #weekendvibes #fridayvibes #chillin #furball #naturopathsydney #catsoftheday #catloversclub #bestmeow #catlife #britishshorthairfurriends #scarycat #britishshorthairbluecat #chewie #chewieismycopilot #yodaandchewie #yodacat #chewiecat #yoda #animalsofinstagram #fortheanimals

25.01.2022 Well, term 4 got off to a flyer. Day 1: forgot school bag. Hope your Monday gets off to a better start than ours! #backtoschool #term4 #term4nsw #nswschoolholidays #naturopath ... #nutritionist #naturopathsydney #mondayvibes #mondayitis #oops #forgetful See more

25.01.2022 Migraine headaches can be debilitating. I used to get them regularly so I know just how bad they can be and how much they can interfere with your life and effect your overall health. Head over to the blog to find out what the common triggers are and how you can use diet, herbs and lifestyle changes to help reduce the frequency and severity of migraines. https://www.gracehamiltonnaturalhealth.com//naturalhelpfor

24.01.2022 It’s Christmas Thyme! Sorry, couldn’t resist... I used this lovely bunch in my lentil & nut roast. Hope you are having/had a lovely day ... . . . . . . . . #thyme #herbsandspices

23.01.2022 Did you know that cooking with cast iron cookware can actually increase the iron content of your food? I use cast iron about 80% of the time when cooking. The pot needs to be the raw cast iron type- the black uncoated ones, like the one in the picture. Not the fancy enamel coated cast iron pots like Le Creuset. This is good news, because Le Creuset costs a fortune and raw cast iron is incredibly cheap! When cooking food in a cast iron pan, the pan releases iron into the foo...d. This iron is absorbable by the body. The acidity of the food, the moisture content, and cooking time of food all effect how much iron is released. Acidic foods, foods with lots of liquid (like stews and soups) and foods cooked for longer periods increase in iron content more. This means something like a tomato sauce based dish slowly cooked would obtain a good amount of iron, whereas something like a burger that is reasonably dry and cooked quickly would not get as much. New pans also release more than older pans that are very well seasoned, and the more you stir, the more iron is released. Read all about it and find out how much iron is added to different foods over on the blog. https://www.gracehamiltonnaturalhealth.com//cast-iron-cook

23.01.2022 Did you know coffee is the biggest contributor of anti-oxidants in a western diet?! Berries may be richer in anti-oxidants but few people are consuming enough of them to contribute meaningful amounts of anti-oxidants daily; coffee on the other hand is consumed widely and frequently. So, let’s have a cup of coffee (long black for me) and say cheers to International Coffee Day! #internationalcoffeeday2020 #internationalcoffeeday

22.01.2022 Ho Ho Ho. Chewie feeling festive for #furballfriday Have a great Christmas from me and the furballs. Xxx . .... . . . . . . . . . . #britishshorthair #britishblue #christmascat #christmascats See more

21.01.2022 Did you know how easy it is it make your own oat milk? This recipe makes a creamy milk, if you like it a bit runnier add another cup of water.

21.01.2022 This weeks #furballfriday brought to you by Chewie, chilling on the sofa. Finally started (and finished) my Christmas shopping today. Can’t believe next Friday will be Christmas Day! Have a great weekend from me and the furballs. Xxx... . . . . . . . . . . . . #catsofinstagram #britishshorthair #britishblue #britishblueshorthair #britishbluecat #britishshorthairlovers #britishshorthairsofinstagram #catstagram #catsofig #weekendvibes #fridayvibes #chillin #furball #naturopathsydney #catsoftheday #catloversclub #bestmeow #catlife #britishshorthairfurriends #scarycat #britishshorthairbluecat #chewie #chewieismycopilot #yodaandchewie #yodacat #chewiecat #yoda #animalsofinstagram #fluffballfriday See more

18.01.2022 Look at the size of this blueberry! It’s a monster! Loving these jumbo blueberries that are in the shops at the minute. Blueberries really deserve the title of a superfood. They not only taste great but they have research showing how they can benefit our health: They are low calorie and really nutrient dense. ... They are packed with fibre, vitamin C, vitamin K, manganese. They also have one of the highest anti-oxidant levels of any fruit or veg The anti-oxidants in blueberries can help prevent oxidative DNA damage The can help prevent oxidation of LDL (‘bad’) cholesterol Blueberry consumption may help lower blood pressure and reduce the risk of heart disease They may help improve memory & brain function Can help to improve insulin sensitivity in diabetics I try to include blueberries as often as possible, fresh when in season and frozen when out of season. Get over to Instagram for loads more content https://www.instagram.com/gracehamilton_naturalhealth/

18.01.2022 Head over and follow me on Instagram for daily updates, recipes, health tips (and the occasional cat pic of course ) https://www.instagram.com/gracehamilton_naturalhealth/ #naturopath #nutritionist

17.01.2022 #furballfriday It’s sticky, humid and building to a storm here in Sydney, but Yoda and Chewie are just chillin’ and looking cute as usual. Hope you have a great weekend, loads of love from me and the Furballs #britishshorthair #britishblue #britishbluecat

16.01.2022 Cabbage steaks. I had a whole head of cabbage that needed to be used to I cooked up some cabbage steaks. These are great with anything, you can have them as a stand alone ‘steak’ or you can keep them in the fridge and tear them up and add them to just about anything...they are great in salads and on top of soups. I also really like to rip of the layers and eat it as a snack. If you can manage to get them from the oven to the serving plate without nibbling those crispy edge ...bits, you have more will power than me, they are irresistible!!! If you haven’t tried cabbage steaks yet, just do it. It’s so easy. Cut cabbage into about 1inch sections Make a marinade of your choice and coat the cabbage cloves on both sides (I used olive oil, soy sauce, paprika, garlic, chili) Put on a tray a preheated oven (around 200c / 390f) Bake until browned, takes around 40 mins but you’ll know by looking at them when they are ready . . . . . #cabbagesteaks

16.01.2022 My son was sitting on the sofa with mysterious lumps under his t-shirt. He said he was too hot, so he put some nice cold carrot on his belly to cool him down. Is this the very definition of a functional food? Oh well, cheaper than air con and he can eat them afterwards too. Win-win . . .... . . . . . #kidshealth #kidshealthyfood #kidshealthysnacks #carrots #sydneysummer #naturopathsydney #nutritionistsydney #nutritionist #nutritionmatters #nutritionistapproved #plantbasednutritionist #plantbasedkids #plantbasedfamily #functionalfood #veganlife #plantbasedlife #vegetarianlife #childgenius #portablesnacking #foodismedicine #wholefoodfamily #wfpbvegan #wfpb #vegansnack #quicksnack #eattherainbow #kidseathealthy See more

15.01.2022 Is your kid a picky eater? Are YOU a picky eater? Head over to the blog to learn my top tips to deal with picky eating and help your child become a more adventurous eater. https://www.gracehamiltonnaturalhealth.com/blog/pickyeaters #pickyeating #kidsnutrition

14.01.2022 #furballfriday this week is brought to you by my darling old girl Sweep. Happy weekend everyone xx . . . .... . . . . . . #furball #olddogsarethebestdogs See more

14.01.2022 A fabulous chickpea salad for lunch today. This is definitely in my top 5 salads ever Chickpeas Spinach Carrots... Cucumber Sundried tomatoes Artichoke hearts Roasted red peppers Olive oil Balsamic @pimp.my.salad seeds on top Get over to Instagram for loads more content! https://www.instagram.com/gracehamilton_naturalhealth/

13.01.2022 Quinoa flakes, oats & cacao porridge topped with fresh Aussie cherries. The perfect Christmas Eve brekkie. . . .... . . . . #christmasevebreakfast #porridgebowl #porridge #chocolateporridge See more

13.01.2022 Bit of an academic article for you here about how iodine deficiency can effect children and adolescents and what public health strategies can be used to tackle the issue. Article on the blog. https://www.gracehamiltonnaturalhealth.com//iodinedeficien

13.01.2022 Quick noodle salad for lunch. Vermicelli rice noodles, steamed kale, shiitake mushrooms and capsicum. I love kale, I can’t get enough of it. It’s so cheap at the minute too, so I am having kale for breakfast lunch and dinner! ... . . . . . . . #kale #noodlesalad

13.01.2022 'Tis the season... for overdoing the alcohol! Here are some simple steps you can take to reduce how much you are drinking and save yourself from a banging hangover! If drinking socially, try and arrange an alternative activity that doesn’t involve so much alcohol. Even going for a meal with a glass of wine is a better alternative than going to the pub. Volunteer to be the designated driver so that you cant drink... If you are headed for a big night out try and make sure you have a good meal before you go out and something to eat when out. Drink a glass of water with every drink Don’t get into buying rounds of drinks. Everyone drinks more when they are drinking rounds. Swap to low alcohol versions of your drink Try switching out non alcoholic drinks for alcoholic ones. Have the tonic without the gin! Set a drink limit, count your drinks and stick to it Delay when you start drinking. Every hour makes a big difference to how you consume If you are in the habit of having a glass of wine at home to unwind, Try having another non alcoholic drink in the same glass, such as: Some people like to have a glass of Kombucha instead of wine or beer A glass of pomegranate or cheery juice instead of red wine A glass of sparkling water A glass of apple juice Herbal tea Change your evening routine so it doesn’t revolve around alcohol Don’t keep a supply of alcohol in the house Make sure you always have a few alcohol free days every week For more info on how alcohol effects your body and depletes your body's nutrient status head over to the blog. https://www.gracehamiltonnaturalhealth.com/blog/alcohol

12.01.2022 #furballfriday Ahhhhhh, it’s the weekend. Even better, it’s a long weekend! Enjoy folks. Yoda is just checking out a cookbook for some weekend cooking inspo. #britishshorthair #weekendvibes

12.01.2022 I don’t even know what day it is this week. I missed #furballfriday so here are Yoda and Chewie to wish you a Happy New Year. May 2021 bring us all health, happiness and prosperity. . . .... . . . . . . . #catsofinstagram #britishshorthair #britishblue #britishblueshorthair #britishbluecat #britishshorthairlovers #britishshorthairsofinstagram #catstagram #catsofig #weekendvibes #fridayvibes #chillin #furball #catsoftheday #catloversclub #bestmeow #catlife #britishshorthairfurriends #scarycat #britishshorthairbluecat #chewie #chewieismycopilot #yodaandchewie #yodacat #chewiecat #yoda #animalsofinstagram #fluffball #fluffycat

11.01.2022 Dark chocolate dipped strawberries for a teachers appreciation morning tea at school. . . .... . . . . . . . #chocolatestrawberries #teachersrock

11.01.2022 Are you trying out a vegan diet this Veganuary? Do you need some inspiration and guidance to make sure you eating a nutritionally balanced diet? I've created a FREE 7 day nutritionally balanced meal plan, with over 100g of protein a day. 7 breakfasts, 7 lunches, 7 dinners and 21 snacks. Download it for free now and get yourself a plant powered protein boost!... https://www.gracehamiltonnaturalhealth.com/vegan-high-prote #veganuary2021 #veganuary See more

11.01.2022 #furballfriday I’ve had a stressful week, glad it’s almost over. Oh to be a cat and not have a care in the world! I need to take a leaf out of Chewies book and just chill, which is what I’m going to do this weekend. Have a great weekend! Love from me and furballs. ... . . . . #britishshorthair #britishblue

10.01.2022 Lovely quick salad. Spinach, carrot, artichokes, sun dried tomatoes, butter beans, nuts and seeds. Balsamic dressing. Click the link in my bio for a free high protein vegan meal plan . .... . . . . . . . . . . #veganuary2021 See more

07.01.2022 I was so excited about my first mango of the season that I wrote a song about it. Sorry Simon & Garfunkel...

07.01.2022 The winner of the 3 month consultation package is Cheryle Phillips! Congratulations Cheryle, I will send you an email with all the details tomorrow!

06.01.2022 Leftovers soup! If you have leftovers from previous meals in your fridge and want to mix it up a bit instead of just reheating, stick them in a pot and make a quick soup! We had some leftover rice, rice noodles, and veggies. I added some fresh kale and mushrooms with veggie stock and a smidge of miso paste and voila! Amazing soup for lunch. .... . . . . . . . . . . . . #foodwaste #foodwastewarriors See more

05.01.2022 Several factors are known to be important in the development of type 2 diabetes (T2D) including genetic, environmental and lifestyle factors such as: Physical inactivity Sedentary lifestyle Cigarette smoking Over consumption of alcohol... Obesity is a major risk factor for developing T2D and as weight increases so too does the risk of developing T2D. However, further research is required to discover: -Why do not all obese people develop T2D? -If obesity is prevented, how much of a reduction can we expect in T2D? -How much weight loss in T2D leads to an improvement in cell function? Head over to the blog, where I discuss the links between obesity and type 2 diabetes including the public health and economic impacts. https://www.gracehamiltonnaturalhealth.com//obesityandtype See more

05.01.2022 Today is your last chance to enter! Like this Facebook page and go to the website to enter. https://www.gracehamiltonnaturalhealth.com/competition ... #win #competition See more

05.01.2022 Listen, I love a sweet treat as much as the next person, but we all know too much sugar is not good for our health. Conventional sweeteners such as sugar are empty calories, meaning that you get the extra kilojoules without gaining any health benefits in terms of vitamins and minerals. Using sweet herbs and spices to add sweetness to your foods has many benefits over conventional sweeteners. They not only give you that sweet taste you crave, but they add beautiful flavours, ...have very few kilojoules and are jam packed with vitamins, minerals and phytonutrients that have many health benefits. Head over to the blog to find out what herbs can help satisfy those sweet cravings and download a FREE 20 recipe eBook of beautiful herb infused sweet treats! Get it all, over on the blog: https://www.gracehamiltonnaturalhealth.com//how-to-beat-yo

03.01.2022 Here it is. Everything you need to know about how to stop constipation. Foods, supplements, herbs, lifestyle changes... it's all here. Plus a FREE 7 day meal plan to help you beat constipation for good. https://www.gracehamiltonnaturalhealth.com/blog/constipation

03.01.2022 Look at the size of these asparagus from @boxdivvy ! They are massive and so thick, but not woody at all. The tips are beautiful and we will eat almost all of the stem too. (Wooden spoon for scale ) Going to have these with some gluten free pasta, spinach and cannellini beans for dinner tonight.

02.01.2022 Read about what's in season this month and get your FREE Seasonal Food Guide! https://www.gracehamiltonnaturalhealth.com//whats-in-seaso When you eat what is in season you are eating the freshest, cheapest and best quality produce available. You’ll get the optimum nutrition from your food and you’ll be supporting your local farmers. Win-Win! ... So, what’s in season? In the Southern hemisphere, October continues the bounty of spring veggies, with some stone fruit such as mango starting to appear from warmer climate areas. Head over to the blog to see all the fruits and veggies that are in season this month. See more

01.01.2022 My clients often ask me how to wash fruit and veg. This is how I do it. It helps to get rid of dirt and soil and also any residues of pesticides or herbicides that remain. Fill a tub with 3/4 water 1/4 vinegar (I just use the cheap white vinegar you get in massive bottles for $1). Put the fruit or veg in and shake it around. Let it sit for 10-15 mins. Rinse well under running water, including giving it a good rub. ... if you don’t want to do the soaking bit it is still really important to give fruit and veg a good scrub under running water I don’t do this for fruit or veg that is going to be peeled. But I don’t peel very much fruit and veg! Some veg will hold more pesticides and herbicides than other. Even if you are buying organic produce you still need to give it really a good wash before eating. It is good to refer to the @environmentalworkinggroup list to see what fruit and veg tests at higher levels of pesticide residue so you can focus on giving those a thorough wash. When you are eating a lot of plants, all these residues add up so it’s best to get rid of as much as you can where possible. . . . . . . . . . #vegetables #plantbaseddiet #eatyourgreens #pesticidefree #naturopathsydney #nutritionist #plantbasednutritionist #veganfood #residuefree #organicveggies #howtowashfruitsandveggies #clean15 #dirtydozen #ewg #environmentalworkinggroup #foodprep #foodhygiene #healthyfood #healthyfoodprep #loveveggies #vegetarianfood #veganfood #fruitandveggies #healthyinsideandout #pesticidefreezone #nopesticides #foodtips #holistichealth #holisticlifestyle #naturalfoods

01.01.2022 Sleep hygiene. Sounds a bit weird, doesn’t it? Having a shower and brushing our teeth before bed = clean = hygieneright?? Nope. Sleep hygiene is a term that basically means having good habits that encourage a good nights sleep. There is a ton of research around how having good sleep hygiene habits leads to better quality of sleep. Read all about how you can implement good sleep hygiene habits over on the blog. https://www.gracehamiltonnaturalhealth.com/bl/sleep-hygiene