Mary-Ann Johnson Naturopath in Brisbane, Queensland, Australia | Alternative & holistic health service

Mary-Ann Johnson Naturopath

Locality: Brisbane, Queensland, Australia

Address: 533 Gympie Road, Strathpine 4500 Brisbane, QLD, Australia

Website: http://www.quietplace.com.au

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

25.01.2022 Spent today doing all the things I love; lots of walking, spending quality time with loved ones, soaking in nature & enjoying beautiful food. As I write this, I feel a little lighter, more grounded and energised than I was this morning This is just a reminder to tend to that soul of yours. Sometimes it's a matter of saying no to the things you "should" be doing and yes to the things that make your heart sing

24.01.2022 Establishing the foundations of health This is one of the core philosophies of naturopathy and is an integral component in not only treating disease, but preventing disease and maintaining health. Considering the recent events, I think it's important to focus on the actions we can do everyday to help nourish and support our body 1. Eat nourishing, nutrient dense foods ~ A good place to start is to try to eat a rainbow! All those beautiful colours indicate different nutrie...nts that our bodies need to thrive. 2. Stay hydrated with filtered water (2L per day) 3. Move your body ~ Move your body in ways that make you feel good. Dancing, running, walking in nature, cycling, yoga, pilates, boxing, whatever feels good for you. 4. Sleep for 8 hours each night ~ restore & repair 5. Connect to nature and get safe sun exposure 6. Do something you love! It's so easy to get caught up in the complexity of health, that we forget about the basics. Keep it simple

24.01.2022 Berries! What's not to love about them? Berries {eg. strawberries, blackberries, blueberries, blackcurrents, raspberries, cranberries} are high in phenolic compounds, such as anthocyanins and phenolic acids, which have been shown to reduce the levels of various biomarkers of oxidative stress in the body. When our body has high levels of oxidative stress, this can feed inflammation and impair overall functioning. In conjunction to these phenolic compounds, berries are ...also high in vitamin C and E, which both have significant antioxdant effects within the body. Not only that, but vitamin C is also involved in collagen formation, immune regulation, wound healing and the maintenance of cartilage, bones and teeth. They are also high in fibre! Which plays an important role in feeding our gut microbiome, supporting digestion and regulating our blood sugar levels and cholestrol. And most importantly, they are absolutely delicious! Try to add a variety of different berries into your diet, as they all contain different nutrients and antioxidants. Diversity is key! What's your favourite way to eat berries?

24.01.2022 Herbal medicine I have a deep appreciation and love for plant medicine. I've seen it work wonders in people & have experienced the magic myself. The true beauty of herbal medicine is the uniqueness of it and how no two people would have the same formula. As a practitioner, it gives me great joy to be able to create individual, specific formulas that support you for exactly where you are at the moment, while acknowleding that this will change and evolve and allowing space for that It's important to recognise that herbal medicine can be incredibly powerful & before taking any herbal products please consult with your health practitioner/Naturopath

23.01.2022 Up close and personal with my pre-baked kale chippies, dressed in a cheesy tahini sauce {tahini, lemon juice, nutritional yeast, garlic, onion powder, salt & pepper ~ mixed with some water to thin it out}. Pop them in the oven at 180 degrees and bake for approximately 30 minutes or until they are crispy, turning them over at the half way mark. If you have a bunch of kale lying around, try it! You won't regret it Also feel free to play around with seasonings, I've used curry powder, mixed herbs, smoked paprika and chilli with great success

23.01.2022 T A H I N I! Anyone else obsessed with tahini? It's high in iron, calcium, protein and healthy fats, not to mention it's deliciously creamy & out of this world good Here is a quick and easy recipe for a tahini sauce. This sauce is very versatile and can be used in pasta, on top of buddha/nourish bowls, as a dipping sauce for roast veggies, the list goes on! ~ Easy Peasy Tahini Sauce ... cup of tahini cup of nutritional yeast 1 tsp of garlic 1 tsp salt Juice of half one lemon (depending on how acidic you want it!) cup of water (or less) to mix until desired consistency Optional add in; 1 tbs mustard (either Dijon or wholegrain) or 1 tsp of maple syrup Any mixed herbs or spices could be added You can also add peanut butter, ginger and tamari to make it into a satay sauce. ~ Instructions Place all ingredients in a bowl or jar and mix together until it is smooth. Depending on how thick you want the sauce, add more or less water. Try not to eat it all at once!

22.01.2022 This is just a reminder to take a moment to reflect on your journey. I've been reminded recently that healing and growth aren't linear, there is no quick fix or solution. It takes time, commitment and a whole lot of love and acceptance for who you are and where you are at the moment. Choose to honour and celebrate your journey

21.01.2022 A reminder What are your hopes for this year?

20.01.2022 How did you sleep last night? Do you have trouble falling asleep? Did you wake up feeling rested? Good quality sleep is essential to maintaining optimum health. Our body uses this time to repair and rejuvenate Swipe across for some sleep hygiene tips

18.01.2022 I know, you may look at this and think it's overwhelming or impossible to do when you're stressed out of your brain But in no way does this mean you have to do every single thing on here if you're feeling stressed, it is rather a gentle reminder of the simple actions we can incorpoate into our life to ground ourselves and bring our body back into balance How do you cope with stress?

18.01.2022 Did you know that over 70% of our immune system is in our gut? The gastrointestinal tract plays a key role in immune function and it's essential to consider its integrity when supporting the immune system. The intestines and gut-associated lymphoid tissue (GALT) are essential components of whole body immune defense and are responsible for protecting the body from pathogens. If our intestinal integrity is compromised, proteins, pathogens, and antigens are able to pass throug...h the intestinal wall, leading to inflammation and immune dysregulation. Research also suggests that our gut microbiota plays a role in immune regulation and altered intestinal microflora may also contribute to immune deficiency. Restoring gut function requires a different protocol for every individual, however here are some general guidelines to help support gut function {swipe across}

17.01.2022 These beauties were created in a chocolate craving frenzy and they turned out so yum! Note to self: create more things when in a craving frenzy Nut butter Truffles? {don't know what to call them } Ingredients ... 1/2 cup of nut butter of choice {peanut butter was used in this recipe, but almond butter is also amazing! If you want a nut free version, I think tahini would work really well as well} 1-1.5 cups of dates {depending on your sweet preference} 1 tsp cinnamon Pinch of salt {if your PB is already salted, you probably won't need this} For the chocolate coating {you could alternatively coat them in a 70-90% dark chocolate} 1/2 cup cacao butter 1/4-1/2 cup of cacao {depending on how much you like cacao!} 1/4 cup of maple syrup Method 1. Simply place the nut butter, cinnamon, dates and salt into a food processor/blender and blend until they form a crumb that you can roll into balls {It should be quite sticky! But you should be able to roll it into balls without it sticking to your hands}. Make sure you taste it as well & adjust to your preferences. Once rolled, place in a container {with baking paper on the bottom to stop the choc from sticking} and pop in the fridge for a few minutes while you make the chocolate. 2. Simply melt the cacao butter on a stove top {double boiler method} and then add in the rest of the ingredients. 3. Take the balls out of the fridge and coat them in the melted chocolate, by dipping them in one at a time. Place back in the fridge/freezer for a few minutes while the chocolate hardens. 4. Optional step! If you have left over chocolate in your bowl, once the chocolate has set after a few minutes, take them out again and drizzle with the leftover chocolate {can confirm this will make you feel like an absolute pro haha}. Pop them back in for a few minutes and hey presto! You've done it! If you try this recipe out, please let me know what you think! I love love love seeing your creations, it makes my heart sing!

16.01.2022 If you're feeling anxious, stressed, fearful or overwhelmed with the recent events, here are some things you can do to help ground yourself and support your nervous system {which can affect our immune system} 1. Try switching off/reducing time on social media ~ allowing yourself space to process and acknowledge how you are feeling is important. It's hard to manage fear and anxiety with constant media reminders. 2. Remind yourself that the only thing we have control of is ...our actions, right now, today. Try to focus on what you can do to help support yourself and those around you. 3. Shift that energy through movement 4. Be mindful of your breathing and practice breathing techniques/meditation when feeling overwhelmed. There are some great apps such as Smiling Mind and Headspace which provide short meditation practices which you can do in the comfort of your own home. 5. Spend time doing things you enjoy ~ spending time in nature, epsom salt baths, enjoying a hot tea with a book, writing, journaling, baking, creating Remember to be kind to yourself {and others} Art: by the beautiful @justjam04

15.01.2022 Happy Monday! I'll be offering 30% off initial consults for the rest of January! An initial consult includes an extensive exploration of your presenting complaint and any other relevant health concerns to establish a holistic understanding of your health. You will also be provided with an individual treatment plan to help you on your health journey If you're interested or have any questions, feel free to message me or email me at [email protected]. Have a great day!

14.01.2022 Are you a savoury or sweet breakfast person?? I'm savoury all the way Here's an example of one of my go to meals when I have a little extra time in the morning. A balanced plate @almondroad paleo bread topped with cashew cheese, tommies, baked chickpeas, spinach, pepitas & shallots ... A balance of protein, carbohydrates, fibre and healthy fats to give me sustained energy throughout the day

14.01.2022 It feels like now, more than ever, we need to look after our health and come together as a community. Sending so much love to you all during these uncertain times In light of this, I just wanted to let you know that I am available for online consults through zoom, which means we can have a consult in the comfort of your own home Please message me for further details if you're interested & feel like you need some support during this time ~ keep safe & stay well

14.01.2022 One of my favourite aspects about Christmas is being able to share a meal with loved ones. Food has the potential to bring so much nourishment, connection and joy I'd like to share a quick recipe for these Gingerbread bliss balls, a tasty, festive, nourishing snack! RECIPE ... 1 cup of dessicated coconut 1 cup of dates 2 tsp ground ginger 1 tsp nutmeg 1 tsp cinnamon 1 cup of cashews (you can substitute any type of nut you like - almonds and walnuts work well!) 1 tsp salt 1 tsp molasses (optional) Method 1. Place all ingredients into your blender or food processor and blend until combined. The consistency should be slightly sticky, enough that you can make little balls out of it. If too dry, add a splash of water. 2. Once rolled into shape, place some desiccated coconut on a plate and roll the balls in it until covered. 3. Eat straight away or place in the fridge to firm up slightly! Most of all, ENJOY

13.01.2022 High stress or chronically elevated levels of cortisol can disrupt our hormones and menstrual cycle in several different ways; Cortisol can inhibit GnRH (gonadotropin releasing hormone) release from the hypothalamus, which can impair the release of FSH and LH from the pituitary gland, therefore disrupting ovarian function Overtime this disruption can lead to an imbalance in estrogen, progesterone and testosterone, leading to potential menstrual problems/symptoms (irreg...ular cycles, PMS, dysmenorrhoea) Cortisol can also intefere with our hormones through its effect on our thyroid. The thyroid gland plays an integral role in reproductive health, as it modulates the metabolism and development of ovarian and uterine tissues. High cortisol levels lower TSH (thyroid stimulating hormone) production, leading to reduced synthesis of thyroid hormones, while also supressing the enzyme responsible for converting T4 (inactive) to T3 (active). Stress also causes our body to convert more T3, into reverse T3 which is metabolically inactive and blocks the action of T3. Cortisol also raises our blood sugar, therefore chronically elevated levels can drive insulin resistance, which can worsen both reproductive and thyroid disorders. If you're experiencing menstrual irregularity, PMS, painful periods or any other menstrual concerns, assessing your stress levels and cortisol can be beneficial in identifying the underlying cause and regaining homeostatsis within your body

13.01.2022 When I look at this photo, I am overwhelmed with a sense of magic How incredibly intricate, powerful, expansive and comforting nature can feel; a hug to the soul Spending time in nature is one of the most powerful things we can do for our health and is associated with positive health outcomes, such as reduced stress and anxiety and better self-reported health and subjective wellbeing So how do you connect to nature? And what does nature give to you?

13.01.2022 Happy Easter May today be filled with joy, love and hope

12.01.2022 Slow mornings with curried chickpea pancakes & all the good stuff! Happy Monday, I hope you find some joy today x

10.01.2022 As 2019 comes to a close, I think its important to reflect on what this year meant to you. Whether it was challenging or the best year yet, I think there is great power in acknowledging where you have come from. Its so easy to focus on the destination, or the end. However sometimes it can feel disheartening if you haven't reached your "destination" yet. But often, the journey is where the magic happens. All those challenges, small moments and decisions you made day in and d...ay out; they matter. So heres to 2019 friends. Heres to the you that started this year having the courage to become the you thats reading this now And finally, what are your hopes for 2020?

10.01.2022 Tolle causam ~ This is one of the key principles of naturopathy Rather than focusing on symptoms, my role as a naturopath is to uncover and identify the underlying cause and treat accordingly. Often, if the cause is not addressed, symptoms will persist and may worsen over time. When new symptoms appear or change, it's important to ask ourselves "why is this happening?" That's why a naturopathic consult is longer and involves more questioning, as it takes some time to pull back the layers and uncover what's really going on

10.01.2022 Back at Quiet Place working on some content today What would you like to see more of on this page? Whether it be recipes, lifestyle tips, health information ect...Please let me know Hope you're having a wonderful day wherever you are!

09.01.2022 What's in your mental health toolbox? It can be hard to find the right tool that works when we are feeling stressed, overwhelmed and anxious. The truth is there isn't one single tool that can fix everything. It takes alot of trial and error and alot of different tools. And overtime, your toolbox will change, just as you do If you are struggling with these feelings at the moment, here are some tools you can try; ... ~ Do something you enjoy ~ Go for a walk {or any movement you enjoy!} ~ If you feel like it, have a cry! {I believe there is great power and value in our tears} ~ Connect with loved ones {send a message, facetime, call} ~ Re-connect to nature {vitamin D plays an important role in mental health/mood regulation} ~ Channel your thoughts and feelings into something {writing, journaling, singing, building} ~ If you're feeling overwhelmed, try to focus on small tasks and take one step at a time ~ Fuel your body with nourishing foods ~ Ensure you're getting enough quality sleep Try to let go of the pressure of being productive/successful and trust that these feelings will pass. You've got this Pictured is one of my tools; walking in nature Please feel free to share any tools you use in the comments

08.01.2022 Tolle totum ~ exploring another key principle of naturopathy Our body is made up of so many different systems, which are continually interacting and communicating with one another, making changes and adaptions where necessary. This is why it's so important to consider all aspects of you {all different body systems ~ digestive, nervous system, immune system, endocrine ect} and create a treatment plan that addresses you as a whole, rather than a singular symptom/condition/body system. This also applies to not only the physical, but your mental and emotional wellbeing as well Honouring you and your journey

08.01.2022 As we were on our walk this morning, a lady walked passed us and said "I can't believe how lucky we are to be here right now." And I couldn't help but agree with my whole heart What are you thankful for today?

05.01.2022 Being at home more means more creating in the kitchen! Cooking is a creative outlet for me. When I am feeling overwhelmed, stressed or anxious, that's where you'll find me {which has been often the last week! }. What helps you to regain focus and ground yourself? This recipe is easy, versatile, delicious and nutrient dense. Providing a range of nutrients such as magnesium, iron, zinc, omega 3, protein and fibre! Such a good snack to have on hand ... Choc seeded bars Ingredients ~ 1.5-2 cups of pitted dates ~ 2 tbs cacao ~ 1/2 cup of nut butter of choice {peanut butter, almond, cashew ect} ~ 1/4 cup of hemp seeds ~ 1/4 cup of pumpkin seeds ~ 1/4 cup of chia seeds ~1/4 cup of buckwheat ~ 2 tbs of maple syrup {optional} Note: This recipe is really versatile and you can easily make substitutions based on your preference! Shredded coconut, goji berries, sultanas, walnuts, cashews, brazil nuts, dried figs/apricots ~ just a few examples. Method 1. Make sure the dates are pitted and place them into a blender/food processor with the cacao and a tablespoon of water. Mix until a paste is formed. 2. Place all seeds into a bowl. Add the paste into the bowl with the nut butter. Mix until it comes together and you can easily press it into a container without it falling apart. 3. Press mixture into a lined container until it is even and smooth. 4. Drizzle some nut butter on top {peanut butter & tahini pictured} and place in the fridge or freezer to firm up until it can easily be cut. 5. Once firm, cut into bars and enjoyyyyyyy! Note: If you prefer a smoother texture, feel free to put the seeds/nuts in with the dates and cacao in the blender, I just like mine crunchy!

04.01.2022 Hello autumn! I often think of autumn as the time where we begin to turn inward, reflect and reconnect. The days are getting shorter and the nights colder, but there is still a slight summery warmth lingering in the air. Autumn, similar to spring, feels transformative. As we see leaves falling and colours transforming, we are reminded of change and the impermanence of life. Everything moves on, evolves and shifts into something new or different. It presents us with a go...od opportunity to consider where we are right now and where we want to be. How has summer left you feeling? Have things been working for you? Is there an area in your life you feel needs attention? Maybe spend some time with yourself and these questions and see what answers arise x

04.01.2022 Passiflora incarnata aka passionflower ~ one of my favourite nervous system loving herbs This beauty is a wonderful anxiolytic, which means that it can help reduce anxiety. Other actions include spasmolytic and hypnotic, meaning it can be helpful in reducing tension, promoting relaxation and improving sleep onset. To me, passionflower feels like a hug to the nervous system and is a herb I use quite frequently in clinic As always, it's important to consult with your practi...tioner before taking any new herbs/supplements as herbs are not always suitable for everyone. That's the beauty of seeing a qualified naturopath ~ receiving an individual treatment that is suited to you and where you are at at the moment

04.01.2022 There are no words for the devastation Australia is enduring at the moment. So much heartache and loss In alot of ways it feels wrong to post, while our country is burning and people and animals are losing their homes and lives. However, in situations like this, we must raise our voices and come together, supporting and loving each other. If you are in a position to donate, please donate to @redcrossau, @wireswildliferescue and @nswrfs (there are also plenty other organis...ations), no amount is too small and every bit counts. If you aren't in a position to donate, share posts through social media, to bring awareness and further support We can get through this. But we must be united.

04.01.2022 A recipe from me to you Mediterranean scones (gf, vegan) ~ 2 cups almond meal ~ 3/4 cup of buckwheat flour or gf self-raising flour (the scones will rise a bit more if using SR) ~ 1 cup of coconut milk (approx half a can)... ~ 1 tsp salt ~ 1 tsp pepper ~ 1 tsp garlic ~ 2 tsp thyme (dried or fresh) ~ 1/4 cup nutritional yeast ~ 1 tsp of baking powder ~ shallots, olives and sundried tomatoes (amounts of these depend on preference ~ I like ALOT ) Method 1. Preheat oven to 180c. Mix all dry ingredients in a bowl. 2. Add coconut milk and mix together until a dough is formed. You should be able to pick it up and create a ball without it sticking to your hands. Add more flour if it's too wet and coconut milk if too dry. 3. Add in olives, shallots, sundried tomatoes {or anything else you like!) 4. Form into balls and slightly press down into a scone shape. Cook for 15-20 mins. They will be done when they are slightly brown & if you prick them it will come out clean. I would highly recommend eating these straight out of the oven, they are super moist, flavoursome and really comforting. Which is something I think we all need right now Stay safe and be kind

04.01.2022 Rainy mornings call for hot cacao Cacao is rich in polyphenols, which have shown to have both anti-inflammatory and anti-oxidant effects within our body. They also have a cardioprotective effect due to their ability to induce the release of nitric oxide, which causes vasodilation, therefore supporting normal blood flow and increasing oxygen and glucose supply to our central & peripheral nervous system. There are also studies to suggest that polyphenols have a beneficial/...modifying effect on our intestinal microbes! Cacao is also high in several nutrients, such as magnesium, copper, potassium & iron. Keep in mind that cacao contains small amounts of methylxanthines (caffeine & theobromine), which cause stimulation in the central nervous system, therefore it may not be the perfect fit for every individual Happy Wednesday folks, I hope it's kind to you

03.01.2022 Anyone else a serial procrasti-baker? I have a deep connection to food and cooking and whenever I feel overwhelmed or stressed, often that's what I'll turn to. We are moving house at the moment and this was my last batch of my Banana Blueberry muffins in my sweet little kitchen The recipe for these seems to always change, dependent on what I have on hand. So feel free to make adjustments/substitutions. That's one of my favourite things about baking, the creative freedom!

02.01.2022 Did you know that magnesium is a cofactor for hundreds of enzyme reactions within the body?? Its essential for optimal nervous system function, digestion, carbohydrate metabolism, immune function, DNA synthesis, muscle contraction/relaxation and blood sugar regulation, while also playing an integral role in regulating hormones! When we are stressed, our body will use up magnesium more quickly, therefore we will have an increased demand for it. Low magnesium can lead to sy...mptoms such as fatigue, muscle spasms, anxiety, low mood, loss of appetite, while also potentially being an exacerbating factor for menstrual concerns, such as PMS. Aim to eat a variety of magneisum rich foods in your diet to help support your body to function optimally, especially if you have been stressed recently Nourish that wonderful self of yours

02.01.2022 Ladies, how do you feel leading up to your period? The 7-14 days before your period is called the Luteal Phase and it is quite common for women to experience PMS during this time. PMS symptoms may include; abdominal bloating, lethargy, headaches, fatigue, bowel changes {diarrhoea or constipation}, breast tenderness, mood changes {irritability, anxiety, depression}, sugar cravings and water retention. The prescence of these symptoms can indicate an imbalance that needs to be a...ddressed (eg. nutritional defeciencies, hormonal imbalances, high stress/cortisol). Every woman is different and treating/managing PMS requires an understanding of YOUR cycle and how you can work WITH your body and not against it. There is so much that can be done with herbal medicine and nutritional supplementation to help support your cycle, but as always establishing the foundations is a great place to start Here are some general diet and lifestyle tips to help support you in your luteal phase; Try and tune in to how you are feeling. Naturally our energy drops in the luteal phase and emotionally you may feel more withdrawn and reflective, which is okay! This can be a great time to dive into creative projects {writing, journaling, painting, drawing, baking, building}. You may experience increased appetite during your luteal phase; honour that. Eat an abundance of grounding, nutrient dense foods. Think of root vegetables {sweet potato, pumpkin, carrots, potato}, complex carbohydrates (brown rice, quinoa, buckwheat}, healthy fats and dark green leafy veg. Eat regular meals (every 2-3hrs) to help stablise your blood sugar and keep your body nourished. Consider eliminating or reducing caffeine intake, as there has been some evidence to suggest it may exacerbate PMS symptoms. Opt for herbal teas, golden milk or a warming hot cacao. Instead of vigorous exercise, try to implement more gentle practices such as yoga and walking. Prioritise rest and getting adequate quality sleep. If you are experiencing persistent or severe PMS symptoms, please feel free to reach out. As hard as it is to believe, it is possible to have an enjoyable, PMS free cycle

01.01.2022 One of my favourite ways to nourish myself is through herbal tea Dependent on the plant, they can be high in a variety of nutrients, while also being a hydrating option if struggling to consume water. However, I think one of the most healing and supportive aspects of herbal tea is the ritual of it, as it allows us the space to stop Alot of magic can happen when you allow yourself the time to reflect and be in the moment, wherever that may be, and listen to what you need... If you're feeling stressed, overwhelmed, anxious passionflower, lemonbalm, chamomile, gotu kola, oats and skullcap are examples of some deeply nourishing and supportive herbs, particularily in times of stress. If your gut feels unsettled, particularily when stressed (bloating, indigestion) chamomile, dandelion, liciorice, fennel, peppermint and ginger are all great choices to help support digestive function. Of course, not all teas are made the same. Where possible, aim to source organic and local

01.01.2022 A matcha moment This is just a friendly reminder to take a moment for yourself to stop, take a breath & consider how you're feeling. Especially amongst the craziness at the moment, it's so important to check in with yourself