Karly Raven Naturopath | Public figure

Karly Raven Naturopath

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23.01.2022 I will never get sick of messages like this. Imagine being constipated all of the time, for years, with only average advice, but no long term solutions I am so thankful my clients come to me ready to make big changes to their body!

22.01.2022 Have you been guilty of buying a jar of tahini with all good intentions of using it for hummus, only to put it in the fridge long enough for it to go rancid then, after the appropriate amount of time, throw it out? You need to stop having intentions, and put your visions into actions! Tahini is amazing, as it has a good component of fibre which helps to keep your microflora happy. There has been some promising research recently looking into the cardiovascular protective be...nefit of sesame seeds in regards to reducing overall blood pressure. So, don’t discard that fresh jar of tahini just yet! To help you make good use of it and gain all the excellent benefits, here’s a simple dressing you can make using that pot full of goodness. Ingredients: 1/2 cup tahini 1/2 cup water 2 tablespoons sesame oil 2 tablespoons tamari (or soy sauce) 2 tablespoons rice vinegar 1 tablespoon maple syrup 1 clove garlic, minced 1 teaspoon ginger, minced Method: Simply blend all the ingredients together. If a thinner consistency is desired, add additional water to suit the dish. This dressing can be used in many ways and would go well on a quinoa salad-based dish.

21.01.2022 In November I was 6 months postpartum, my body had changed, a change I so welcomed, until I didn’t. I started to try on clothes, continually getting more frustrated, with myself, and my body. I woke up one day and decided I had enough, the frustration with myself had to end, I needed to embrace my body, the body that housed and birthed my son. So, I took myself shopping, and I bought clothes that fit me at that moment. ... Not clothes that fit me a year earlier and I would hope to squeeze into, or clothes that I had intentions of feeling better in one day. Clothes that made me feel really good in that moment. I know that my frustrations aren’t individual to me, I know there would be a million other mum’s out there feeling the same, so my advice to you today, take control of how you feel RIGHT NOW, and own it. Buy yourself new clothes, learn to love your body, and treat it like you would want your child to treat theirs as they age.

21.01.2022 Have you been looking for the perfect on the go, satisfying, and healthy snack or lunch? Look no further. Mini Almond Crust Quiches Crust Ingredients: ... 3 cups of almond flour 2 eggs 2 egg whites Filling Ingredients: 2 eggs 2 tbsp sliced green onions 1 tbsp diced red pepper cup of almond or coconut milk tsp salt Fresh ground black pepper, to taste Directions Preheat oven to 190oC Grease muffin tin with some coconut spray. Stir together the almond flour, eggs, and egg whites until a dough forms Spoon a tablespoon of dough into hollows, pressing towards the outside to form a mini crust. Bake for 15-20 minutes until they turn golden brown. Whisk filling ingredients together and season with salt and pepper Pour egg mixture into the baked crust Bake for 20-25 minutes until the centre is set

19.01.2022 It is rant time! Today I want to talk about how sometimes patients are told diets will not help them to change their lives. There is so much research out there to show us that your diet and the food you are eating can promote inflammation, can shift your microbiome, it can promote different species (good and bad) to thrive in the environment. These are all things we do not want when someone has IBS, SIBO, or other diseases. ... Watch this IGTV to learn more.

18.01.2022 Let’s talk about caffeine for a second. We all know there are certain benefits of caffeine, but there are also some negatives to drinking too much of it. Let’s explore those. To start, I need to say when I am discussing these points I am considering a high caffeine intake diet of more than 1 shot of coffee a day. Stress & Anxiety- Caffeine recreates a stress response, but your body can’t tell if it is legit, or coffee- so we go into flight mode. This can make you shake, hav...e heart palpitations, jitters, anxious feelings, etc. Sleep quality- Caffeine is a psychoactive stimulant drug (say whaaa’) that gives us a buzz that keeps us alert. Depending on how well your liver detoxification pathways are, caffeine can remain in your system for 8-12 hours- which is why that afternoon coffee can linger into the night. Digestive Health- Caffeine is super acidic, which contributes to inflammation, and can be incredibly irritating to the gastrointestinal tract lining. It can also increase the gastrointestinal tract motility, which causes that funny laxative effect you might experience after a quick drop Nutrient Levels- So, you drink a coffee with your meal, or even before the meal which fills you up. This is going to interfere with the absorption of many important nutrients including magnesium ,vit c/b, calcium, and iron. So, not to be a negative Karly, but you might want to reconsider your caffeine intake, and maybe only have one shot a day from now on OKAY?

16.01.2022 How good would it be to experience: Relief from any existing mood disorders Heightened mental clarity Healthy weight loss... Enhanced elimination of toxins Improved absorption of nutrients Increased energy and stamina So many of us make it through our days experiencing many of these symptoms, but not realising that they are all connected to our gut. It is possible to feel better without medication. It is possible to use the toilet on a regular basis, and therefore loose unwanted and needed weight. It is possible to repair your gut so that your body doesn’t feel sluggish, but instead energised. It just takes commitment and accountability. Two things I would love to help you with. #NourishedGut https://www.kismethealth.com.au/nourished-gut/

15.01.2022 Did you know it’s IBS Awareness Month this month? Let’s take a step back even furtherdo you know what IBS actually is? This super common chronic disease affects 1 in 5 Aussies, and more often than not can go undiagnosed for years, leading to pain and discomfort that DOES NOT need to be experienced! ... An awareness of the symptoms of IBS and having this diagnosed as soon as possible can mean that no longer has to rule your life. Symptoms can flare up unexpectedly and change over time, and often include: Chronic bouts of abdominal pain Excessive wind Bloating, gas or swelling of the stomach A change in bowel movements (constipation or diarrhea) A sense of urgency If you have questions or think that you could have IBS, reach out for a discovery call and let me help you understand and manage your symptoms.

14.01.2022 Well, it seems lockdown 3.0 reminded me just how much I love baking! I have been doing a lot of cooking and experimenting in the kitchen lately, but I haven't been baking- weird, hey. This recipe is absolutely one of my favourites. It is so delicious and everyone in the family enjoys it! Cinnamon Flax Muffins (not pictured) ... Ingredients: 1 cups of ground Flaxseed 1tbsp of baking powder 1/4 tsp sea salt 2tbsp cinnamon 6 eggs, room temp 1/3 cup coconut oil, melted 1/2 cup water, warm. Method: Preheat oven to 175- line a muffin tin with paper liners In a medium bowl, mix together ground flaxseed, baking powder, salt and cinnamon. Whisk. In a separate bowl, whisk eggs for 30-60 seconds. Add coconut oil, and water, mixing until combined. Add wet ingredients to dry and stir until combined. Let batter sit for 1-2 minutes to thicken slightly. Divide batter between muffin cups and bake for 20 minutes, or until a toothpick inserted into the centre comes out clean. Let me know if you plan on baking this sweet treat and if you would like more recipes like this just DM me and I will let you know how you can get a hold of my wholefood recipe book! #NourishedGut

14.01.2022 Do you know what would be easy? Just giving someone a meal plan and telling them it should all be good from there on in. If that was the way we were able to heal our bodies wouldn’t we all do it on our own? You know, learn a little, head to Pinterest, find the right diet and GO. ... We could do that over and over again without finding any solution. This is why when you sign up for the Nourished Gut program you follow a program that has been customised for you based on your testing, history, and current situation. I analyze exactly what the root cause could be, and we work to resolve that. We work together. You don’t have to guess, or research. I tell you what to shop for, how to prepare your meals, and why those meals are best for you. You simply buy the ingredients, prepare and feel 100x better. Who is keen? If you want to learn more send me a DM, or head to the link in my bio to book a discovery call. I only have 2 available this week.

14.01.2022 Is your partner across your digestive health, and you the same? It doesn’t take long after living with a partner to pick up on their habits and routines good, bad, and ugly! I talk to countless people who tell me their partners are just as involved and supportive of their digestive health journey. Remember, when your gut health isn’t good, it has a roll on effect, which often affects your mental health as well. It is no wonder that our partners are so supportive of our hea...lth journey. They only want the best for you and your health! So, Happy Valentine's Day! I hope you have found someone who asks if you have had your morning poo yet, or not!

13.01.2022 Did you know that my passion for SIBO goes far beyond just helping clients? In 2019 I launched a comprehensive eBook with Alon Blumgart a naturopathic colleague and friend on all things SIBO education for other practitioners out there looking to learn more about the disease. This guide for pracs covers: ... A thorough understanding of SIBO and IBS Insight into what the symptoms of SIBO are How SIBO can be related symptoms and presentation beyond the digestive system An in-depth understanding of the causes of SIBO Testing for SIBO How to interpret test results for SIBO An understanding of the complexity of the condition and relapse rates Treatment of SIBO- conventional, naturopathic, nutritional, and lifestyle An overview of how conventional medicine and naturopathic medicine can work together to increase clinical outcomes in some patients. An understanding of what prokinetics are and some examples for treatment. A specific 10- week treatment plan to use when working with patients Post SIBO treatment guidance. So, if you are a prac who hasn’t worked much with SIBO, here is something for you to dive into. If you are a student, this is PERFECT for you. If you are a potential client, well hello my name is Karly and I am here to help.

12.01.2022 Being Gluten Free has become the butt of many jokes, but for many, consuming gluten is no joke Many of us have heard about those living with Coeliac Disease- they cannot have gluten- any trace in their meals can make them incredibly ill. There are also people who are self-aware and realise that once gluten is consumed they begin to experience undesirable symptoms. Although these individuals are not diagnosed with irritable bowel disease, they are still allowed to make de...cisions based on the best situation for their bodies. For some, consuming gluten can cause a world of pain, however, because of the jokes, and ridicule around being gluten-free, people often feel embarrassed, or ashamed, which pushes them to order food that may not serve their bodies as well. Tell me below, have you ever felt silly for having a gluten sensitivity or IBD that made ordering food difficult?

12.01.2022 Have you ever cracked this joke while driving passed a fast food shop? I gained a kg just driving by Macca’s I know so many people who say that so often To be fair to them, though, digestion does start with the thought, smell, and taste of food. These senses trigger your appetite, preparing your digestive system for food!... So, if they didn’t actually stop into Macca’s it is unlikely they would have gained any weight at all, however, from the moment the food hits our mouth digestion begins. Behind the scenes, there is SO much happening. From the saliva to the esophagus, down to the stomach and small intestine there are a million little components taking your corn chip and working its magic with it. The small intestine is of particular interest to me as the majority of digestion is completed there. However, the small intestine can also get an overgrowth of bacteria (SIBO.) which is highly correlated to IBS. For many digestion is considered chew, swallow- but for some (me) it is so much more complex than that, which is why it is important to look at your body and question if what is happening is correct or not. If you feel as though your body isn’t quite operating as it should perhaps you should run it by me in a free gut health discovery call. I would love to chat.

09.01.2022 Do you have a basket filled with products? A pharmacy in your pantry? If you are here, you probably realise you have gut issues. If you are here, there is a likely chance that you have attempted to repair it multiple times, leaving you with a basket full of products. It is not the fault of anyone specific if these products don’t work for you, sometimes unexpected circumstances may restrict you from finishing some products, sometimes your body doesn’t agree with them, and som...etimes you just stop. If you are ready to take all of the old products, throw out the ones you don’t need, and focus on the ones that will help, then it is time to speak to me. No more baskets of products. No more quick fixes, only products that will work and nourish, products with a plan and a purpose.

07.01.2022 Karly’s Chocolate Hierarchy It is officially the long weekend. A weekend of traditions, family members, egg hunts, and chocolate. So today I thought we would do something fun- a chocolate hierarchy- my favourite chocolates for you to try! ... Pana Chocolate Greens & Black Pico Chocolate All three of these are not only delicious but are made ethically are organic are not full of nasty fillers Also, remember, dark chocolate is your friend, so find the darkest you can and know that while you are enjoying a treat, you are also providing your body with extra magnesium. Have a great long weekend, friends x

06.01.2022 Collagen- is it really worth the hype? From my perspective Collagen is good! I prescribe it as a supplement and also love the @athealth Radiant Protein. It is often part of a treatment plan, however, not everyone needs it. Collagen can be a great way to reduce inflammation and heal a leaky gut, plus acts as an added nutritional resource as well. ... Some fabulous recipes to add collagen to are: Smoothies Coffee/ Tea Soups Stu’s I know Collagen is super on-trend at the moment, so I am curious, do you use it already?

03.01.2022 Last week I made a reel about Whole40- the challenge I give to all of my Nourished Gut participants as we get started on their gut health journey. The challenge- to eat 40 different whole foods a week. This challenge is much more difficult than you might imagine. You can’t count repeats, only new whole foods. If you follow my stories you would know I also try to achieve this at home and a couple of weeks ago I went out on a limb and bought some different foods for us to try...; Rhubarb, and Dill. I had a great time experimenting and now I have some new favourite recipes. How great. Why do we encourage Gut 40- for gut diversity! The more diversity we feed our gut, the better it is for our overall health. Tell me below, do you think you eat 40 different whole foods a week?

01.01.2022 Karly, I have heard around 1000 people talk about FODMAPS but have no sweet clue what they are talking about. Read on, my friend. To start, FODMAPS are F= fermentable oligosaccharides O= oligosaccharides... D= disaccharides M & A= monosaccharides P= polyols These crazy words are a group of short-chain carbohydrates and sugar alcohols found in grains, vegetables, legumes, milk, fruit, and sweetened products. Often these carbs resist digestion so they don’t breakdown small enough, which causes them to be poorly absorbed within the small intestine. Because they are so shocking at being absorbed they decide to head-on into the colon where they then begin fermentation bacteria, which for some is super great, but in some of us, the fermentation process actually results in a number of gastrointestinal symptoms including: Diarrohea Constipation Bloating Abdominal Pain Flatulence These symptoms are not fun my friend- they are often experienced because of the consumption of high FODMAP foods, which is then heightened by individuals with underlying gastrointestinal disorders such as IBS, SIBO or IMO. If you are still reading, let me know in the comment section. If you are still reading you will want to know that next week I will tell you more about FODMAP’s and why I don’t believe the FODMAP diet is sustainable long term.