Melanie Kiehne Naturopath in Cronulla Beach, New South Wales, Australia | Health & wellness website

Melanie Kiehne Naturopath

Locality: Cronulla Beach, New South Wales, Australia

Phone: +61 408 682 057

Address: Suite 209, 30 The Kingsway 2230 Cronulla Beach, NSW, Australia

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

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• Naturopath
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25.01.2022 SMOOTHIES | Woohoo, it’s officially smoothie season once again and I love, love, love the convenience of a breakfast smoothie bowl or smoothie any time of the day! Thanks for the delicious pic @lovingearth and @prekeats. Smoothies also fill a big, fat hole in my boys tummys as they constantly hoover up every content from my pantry and fridge during this never ending teen and pre teen growth spurt. After school or sport works a treat, otherwise they rip through food items like... a tornado and I can’t keep up. Smoothies are also the perfect opportunity to hide leafy greens and sneak in some other veges too eg try adding cauliflower for creaminess. Promise you will be pleasantly surprised! I keep an assortment of frozen, organic fruit and veg too which is often a cheaper alternative to buying fresh, and the produce is usually snap-frozen and retains its dense nutrient profile. Add milk (or almond) in a blender, throw in a collagen or other protein powder, a teaspoon of flaxseed oil or other healthy fat like cod liver oil rich in Omega 3’s plus vitamins A and D (promise you can’t taste it) to ensure a good balance of carbs, protein and fats. I also add magnesium rich cacao powder cause who doesn’t love chocolate and berries right?! PS I really do recommend organic where possible because pesticides and insecticides affect gut health, are both neurotoxic and major hormone (endocrine) disrupters so reducing exposure where possible is super important, especially for growing kids and those going through puberty and major hormonal and developmental changes. Strawberries, spinach, kale and apples sit at the top of the Dirty Dozen 2020 list for pesticides in produce as provided by the Environmental Working Group, so at least buy or grow these guys organic. #smoothie #smoothieseason #breakfastsmoothiebowl #vitamins #minerals #antioxidants #fibre #organic #nutrientdense #nutrition #health #foodasmedicine #clinicalnutritionist #shirenaturopath #cronullanaturopath #guthealth

21.01.2022 SALMON STIR FRY | Beautiful foods to boost the feel good hormones, calm the nervous system and support digestion Salmon and pepitas (pumpkin seeds) contain tryptophan, an essential amino acid which is a precursor of serotonin, the happy, feel good hormone/neurotransmitter that helps with things like sleeping, eating and digestion. They also contain omega 3 essential fatty acids for brain and heart health.... Vegetables contain the necessary fibre and prebiotics which are so important for maintaining a healthy, diverse gut microbiome. Real food = real health! Pic credit @nutraorganics #salmonandvegetablestirfry #lunchideas #dinnerinspiration #quickandeasymeals #realfood #wholefoods #justeatrealfoods #nourishingfoods #diseaseprevention #serotoninfoods #guthealthnaturopath #guthealth #microbiome #sibo #ibs #cronullanaturopath #shirenaturopath #clinicalnutritionist #digestivehealth #brainhealth #foodsformentalhealth

20.01.2022 Mother Nature you have certainly been fierce these last 6 months. So much beauty here by the ocean during some wickedly wild weather with crazy swells that battered the coastline last weekend. Was incredible to watch and love how it’s forever changing . I also have a few changes of my own coming up and will be focusing on setting up my clinic here in my local area of Cronulla. Sad to be saying goodbye to all the beautiful people I’ve been working with elsewhere but super duper excited about joining an amazing team and for what lies ahead. More to come on this in the following days. . #clinicalnutritionist #shirenaturopath #naturopath #cronulla #cronullabeach #guthealth #digestivehealth #ibs #sibo #stresssupport #energysupport #naturopathicfunctionalmedicine

20.01.2022 SNACCIDENT | It has a name! Who else is feeling my pain right now? . On the upside dark chocolate is quite nutritious, especially if it’s made using raw cacao powder although best consumed in small quantities . RAW CACAO - one of nature’s best super foods. It's the healthiest form of chocolate due to the fact there is very minimal processing involved, so its dense nutrient profile is retained unlike cocoa. Cocoa which is used in most chocolate/chocolate products, looks the ...same, however it's roasted at high temperatures and the positive health benefits from the antioxidants and flavonoids are destroyed during this process. . The science shows that raw cacao is the highest food source of antioxidants (according to the ORAC scale), and contains a powerful nutrient profile. It's one of the highest plant based sources of Magnesium, high in iron, calcium and a number of other minerals, and a good source of fibre. Furthermore, it’s a natural mood elevator and anti depressant thanks to the serotonin, tryptophan, tyrosine and phenylethylamine (PEA) that it contains. . Research shows that cacao can also lower blood pressure, improve cardiovascular health and circulation, and is associated with anti-aging and longevity amongst its many health benefits. . #snaccident #ohdear #whatdiet #laughingnotlaughing #meme #chocolate #ilovechocolate #rawcacao #healthbenefits #nutritionfacts #foodasmedicine #shirenaturopath See more

20.01.2022 GARLIC - natural immune support. . One of the cheapest ways you can support your immune system naturally during times of illness is with good ole garlic! Must be fresh, raw and crushed. . An amazing antimicrobial, garlic has been studied and used for natural treatment of viral, bacterial, fungal and parasitic infections and has anti-inflammatory properties amongst its many other health benefits. Selective in its action, it won’t wipe out your good gut bacteria like many antim...icrobials can. . A crushed or chopped clove works a real treat when it comes to fighting certain infections and has been shown to reduce recovery time from viruses like the common cold. I have mine on a spoon of manuka honey or with olive oil to avoid the burn and straight down the hatch! If you let it sit crushed for a few minutes, the more potent its active antimicrobial compound (allicin) will become. . I’ve recommended garlic to many clients for both upper and lower respiratory tract infections such as colds, influenza, sinusitis and bronchitis with positive feedback. . Don’t be scared to give it a try even if you think you’ll be stinky. You should be home recovering anyway. . Consume a few cloves daily during times of illness and give your body some natural and cheap immune support. . #garlic #allicin #naturalimmunesupport #immunesystemsupport #immunehealth #antimicrobial #antiviral #antibacterial #antiinflammatory #naturalhealth #nutrition #foodasmedicine See more

19.01.2022 There is nothing I don’t love about this pic! A bowl packed full of nutrition and nourishment using real food to support your health and immune system. Thanks @nutraorganics for the food porn. A little word on mushrooms... Aside from their medicinal properties (beta-glucans) mushrooms are a great source of Vitamin D and this fat-soluble nutrient is essential to the health and function of your immune system.... Did you know that exposing mushrooms to UV light significantly increases their vitamin D content? Australianmushrooms.com.au states that "100g of mushrooms in the Winter sun for one hour will generate your daily needs of Vitamin D". How cool is that! Just pop them in a sunny spot gills up for a perfect way to increase your levels naturally. #foodporn #wholefoods #realfood #nourishment #immunesupport #mushrooms #vitamind #guthealth #clinicalnutritionist #shirenaturopath

19.01.2022 SUPER GREEN GUT SMOOTHIE | In my house we love green smoothies When I began making this for myself years ago my kids would often drink most of mine, and share as you do because being a parent!. Now I make a big batch and everyone’s happy. . The beautiful thing about a green smoothie is that you can dress it up any way you want as long as you have your basic greens on hand like spinach and kale. These dark, leafy green veges are nutrient superstars loaded with plenty of mi...nerals, vitamins, antioxidants and fibre to help support a healthy gut and immune system. . WORD ON FIBRE - the fibre-rich content of the ingredients listed below will help you feel fuller for longer, prevent energy slumps and poor concentration by maintaining blood sugar levels, may help improve cholesterol levels, keep the digestive system healthy and running smoothly, and therefore your bowel movements nice and regular! . INGREDIENTS 250ml plain coconut water 1 cup baby spinach leaves 1/2 cup kale 1 celery stick 1 small cube of ginger 1/2 an apple or pear (or papaya) 1 tbsp avocado (optional) Squeeze of lemon juice 1/2 cup of ice Other optional ingredients include pre soaked chia seeds, cucumber, cashews. . METHOD Blend all ingredients for 1 minute and serve. . NB: If having as a main meal like breakfast I always recommend consuming an additional complete protein source like a boiled egg or adding some protein powder to the smoothie, ensuring a little of the good fats like avocado are included as well. . #greensmoothie #greenjuice #detox #guthealth #immunehealth #fresh #antiinflammatory #dairyfree #fibre #glutenfree #healthy #healthybreakfast #healthysnack #organic #superfoods #nutrientdense #nutrition #shirenaturopath #clinicalnutritionist #naturopathicmedicine See more

17.01.2022 SLEEP ISSUES AND GUT HEALTH Are you someone who suffers with sleep problems? Insomnia and being deprived of essential sleep can have a wicked impact on our health. Have you ever considered that the the food you are eating could in fact be contributing to your poor sleep?... Addressing your gut health will go a long way to addressing your sleeping patterns. I’ll be discussing all things gut health in my upcoming GUT HEALTH WORKSHOP at the end of May. Check out the link in the Bio above for more information on when and where #sleephabits #sleeponset #sleepmaintenance #guthealthworkshop #gutfoods #sibo #ibs #bloating #parasites #microbiome #plantfoods #healthydigestion #happygut #guthealth #guthealing #leakygut #inflammation #digestivedisorders #guthealthnaturopath #melaniekiehnenaturopath #functionalmedicine

17.01.2022 MINDFUL IN MAY | The last couple of months have thrown up a few big challenges for so many of us and I’m sure the old nervous system has taken quite the hit lately. I found myself needing time away from social media and instead found myself being drawn to nature. My garden is looking loved once more! . Mindfulness is always on my daily agenda but every day in May I plan to make this a priority. The last few days revolved around connecting with family and friends for some much... needed face to face time and this week I’m back to home schooling, work and sorting out admin - the not so fun stuff, so grabbing 20mins for a beautiful, calming herbal tea makes me stop, relax, calm my thoughts and practice being mindful. It can be as simple as that. . So what exactly is MINDFULNESS? . More technically speaking, mindfulness can be described as a state of consciousness or awareness of both oneself and the surrounding environment, being in the present moment and accepting and acknowledging our feelings and really tuning in to our thoughts and the sensations we're experiencing in order to provide emotional balance and improve health and wellbeing. It is an essential form of self care. . We can achieve mindfulness in many ways - meditation, yoga, focused breathing, a walk in nature, a 10min cup of tea or coffee, sitting with a view or anything where there is complete awareness around an undertaking can also be considered mindfulness. Most mornings I love to walk and sit by the ocean and that's all it requires in order to engage in mindfulness and remove some of the overwhelming mind clutter. . The science supports it and there are multiple studies that demonstrate the benefits of mindfulness on people with anxiety disorders, depression, stress and for cancer patients with improvements around their quality of life. It is a powerful tool that we as complex beings can utilise that is absolutely free. . Here’s to being more mindful in May! . #mindfulinmay #mindfulness #mindful #awareness #selfawareness #consciousness #acceptance #emotionalbalance #selfcare #mindandbody #stressmanagement #health #wellness #clinicalnutritionist #nutritionist #naturopath #naturopathicmedicine #shirenaturopath See more

17.01.2022 Nothing more to add here! #selfcare #selflove #positivemindset #mentalhealth #nervoussystemsupport #stresssupport #guthealth #clinicalnutritionist #naturopathicmedicine #cronullanaturopath #healthymindheartbody

16.01.2022 Hey guys, I finally have my new website up and running www.melaniekiehne.com.au, where you can find out more about my services, and for a limited time only you can download my e-Book EATING MINDFULLY for Better Health & Energy at the bottom of my homepage for free. Also, some super big changes for me! I’m excited to say my clinic is now up and running in Cronulla at Bayside Chiropractic, a friendly family health and wellness clinic. You can find all my contact details on my webpage or you’ll find my bio on the Bayside Chiropractic webpage very shortly.

16.01.2022 Excited to be asked to discuss all things food, digestion and gut health with the lovely Lisa Jowett from BusyBods at this free Live Webinar next Tuesday evening at 8pm. Join us if you can!

16.01.2022 HERBS & SPICES you can include in your meals for a little extra immune support . Herbs and spices are a powerhouse of nutrients. They contain volatile oils, antioxidants and phytochemicals that when incorporated into your daily diet, can help boost your immune system. Oregano, thyme, sage, rosemary, parsley. ginger, garlic, turmeric, cumin, paprika, black pepper, cinnamon etc are all beautiful immune herbs and spices that should be included in your meals often. Some of these... you can easily grow yourself so you have them fresh at your fingertips throughout the season. . Winter is the perfect time to play around with and include a variety of herbs and especially spices in your cooking as we start to crave warm, hearty dishes like stews, soups and roasted meals. With a little knowledge and understanding of how these can benefit your body, you can create some beautiful, delicious meals that support, heal and nourish you from within. Grind up the spices and cook seeds in a little warm oil to help release their potent medicinal properties or just chop or grate them fresh and add to your dish. . A little fact about plants is that they also have their own innate immune systems which help them survive against invading pathogens. So cool that we get to benefit from one of mother natures amazing and intelligent creations using food as medicine when eaten fresh. . #herbsandspices #immunesupport #immunesystem #immuneherbsandspices #foodasmedicine #nutritiontips #nutrients #nourish #herbalmedicine #functionalmedicine #clinicalnutritionist #naturopath #justeatrealfood See more

15.01.2022 GUT HEALTH & THE IMMUNE SYSTEM | Looking after your immune system really means looking after your gut health because a huge proportion (around 80%) of your immune system resides here in your gastrointestinal tract ie your gut, and interacts with all the bacteria and microbes that live within and outside of your body. When the balance is off (referred to as dysbiosis), often other systems in the body become out of balance too and symptoms of dysbiosis and the pathological cons...equences show up in many unexpected ways. Take Candida albicans for example which makes up part of a normal intestinal microbiome. It’s not considered a pathogen or fungal infection in healthy individuals but it is an opportunistic fungi/yeast that under certain circumstances can become very problematic and cause superficial to life threatening systemic infections. . I’ve treated a number of clients recently whose functional gut pathology results have revealed a significant intestinal overgrowth of candida which has shown up in places like the respiratory system. I’ve also seen it detected in a sputum culture in one case where symptoms of a prolonged and persistent cough disappeared once we started treating the gut with dietary interventions, specific nutritional and herbal medicine. I’ve found these 3 things to be very effective without the need for other medications that can carry significant side effects and prove to be ineffective if other factors like diet and excess sugar consumption are not addressed. . Often, when someone is struggling with chronic symptoms and treatment has failed elsewhere, we have to think outside the box rather than just focusing on one particular affected body system, because like a car or any machine, if one part isn’t functioning properly then the other parts will become sluggish and struggle or eventually breakdown. . The best part about what I do is getting some of those much sought after answers for my clients who often get to a point where they’re feeling desperate and watching them start to feel well again - that is the ultimate goal! . #shirenaturopath #clinicalnutritionist #cronulla #digestivehealth #guthealth #immunehealth #gutconnection #dysbiosis #functionalnaturopathicmedicine

15.01.2022 Beautiful, amazing, awful, sometimes messy life. Stay strong and resilient and practice being more mindful and kind, especially to yourself. . Repost @lisamessenger . #mindfulinmay #mindful #mindfulness #bekind #strong #resilient #amazing #stresssupport #gutsupport #shirenaturopath

14.01.2022 Happy Easter weekend from Scout! Somebody’s loving all the walks and 24/7 attention right now. Grateful we can still enjoy walks and essential exercise by the ocean which was all shades of amazing blue this morning, and grab a delicious coffee on our way. HAPPY EASTER y’all! . #eastersaturday #barefootonthebeach #cronullabeach #alltheblues #exercise #vitamind #mentalhealth #stresssupport #immunehealth #guthealth #shirenaturopath #clinicalnutritionist

13.01.2022 HYDRATE, HYDRATE, HYDRATE! Adequate hydration is often overlooked when it comes healthy digestion and the best way to hydrate is with water. It’s free and the healthiest of all beverages on the planet! We need water to ensure proper absorption and digestion of nutrients.... We need water to soften our stools and keep food moving through our intestines which helps prevent constipation (and pushing out something hard ain’t fun for no-one!). When you wake up in the morning start with a glass of water (with a squeeze of lemon juice to further aid digestion) rather than making a beeline for the coffee machine as coffee may have a diuretic effect ie increased urination, and rehydration is key after a period of overnight fasting. Though caffeine can stimulate a bowel motion, it won’t hydrate you. How much water do you need daily? Aim for 30mls per kilogram of body weight and there is your magic number or at least a guide - don’t forget to drink more if you exercise. #hydrate #hydration #water #digestion #absorption #guthealth #digestivehealth #healthydigestion #ibs #sibo #constipation #bloating #guthealthnaturopath #cronullanaturopath #clinicalnutritionist

08.01.2022 Sunday mornings never looked so fine! Sunshine, exercise (dragging my oldest son along with me for a walk and loving the opportunity to chat with him but not allowed to take his photo because how embarrassing mum ). Everyone behaving themselves and smiling at each other as they pass by with distance of course! . Hope everyone is taking care out there and doing what they can to benefit their health mentally and physically during these challenging times. . #exercise #movement #vitamind #mentalhealth #stresssupport #immunesupport #clinicalnutrition #nutritionist #shirenaturopath

06.01.2022 HAPPY MOTHER’S DAY to all the beautiful, amazing mamas out there juggling life and celebrating this day. To all the mama’s nurturing tiny humans into big humans, whether through birth or due to other circumstances, to those women who have experienced loss or still trying, I see you and wish you so much love today Not sure who to credit this illustration to as I’ve stolen it from a friend’s FB page but it’s beautiful, love everything it stands for and had to share ... #mothersday #happymothersday #love #family #gratitude #superwoman #jugglinglife #guthealthnaturopath #healthyliving #cronullanaturopath

05.01.2022 CHEWING for optimal digestion... Did you know when you eat you should be aiming to chew each mouthful of food around 32 times? Not sure who came up with 32 but that is indeed the magic number! We don’t often give much thought to the role of chewing and its importance in digestion, so here’s a few things worth considering.... Digestion starts first and foremost in the mouth. We were given teeth to chew, grind, mush and pulverise our food before it enters our stomach but it’s here as we chew our food that our salivary glands are stimulated to produce saliva which contains digestive enzymes that are released and mixed in with our food (with thanks to our tongue). The more we chew the better we can start breaking down our food which makes our stomach’s job a little easier to do and the food can then be passed well through the digestive tract where nutrients (vitamins, minerals etc) are extracted and absorbed well, which is of course the ultimate goal of why we eat. When you inhale your food (3 chews and down the hatch) whether that be through rushing to finish, eating on the run, at your desk or any time you don’t give eating and chewing the full attention it deserves, there’s a good chance you won’t be digesting your food well and this often results in unwanted gut symptoms like bloating, gas and reflux, plus you’ll be missing out on those all important nutrients too. While it’s true that we are what we eat, we are also HOW we eat, so the next time you sit down to a meal please give chewing the full attention it deserves minus distractions. Go slow, chew well and you’ll have a much happier gut in the end. #guttips #guthealth #guthealthnaturopath #digestion #digestivehealth #microbiome #gutbalance #dysbiosis #sibo #ibs #foodintolerance #goodhealth #naturopath #cronullanaturopath #clinicalnutritionist #nutritionist #baysidechiropractic

05.01.2022 VITAMIN D DURING WINTER... . Around 1 in 3 Australian adults have low vitamin D levels, and levels often fall even lower during the Winter months. With UVB rays low at this time of year we cannot make enough from our primary source, sunlight and furthermore, we tend to spend less time outdoors with the majority of our skin covered. Therefore, increasing your dietary intake is essential, although food alone will not provide adequate daily amounts and supplementation may be nec...essary during this period. . Vitamin D plays a key role in calcium absorption in the gastrointestinal tract to support the growth and maintenance of our bones, as well as controlling calcium balance, immune system cell function and nerve function along with many other important processes in the body, so ensuring good vitamin D levels is vital to your health. . Generally, we obtain around 10% of our daily requirement from dietary sources as very few foods contain vitamin D, however by including rich sources such as egg yolks, certain mushrooms and oily fish like salmon, mackerel and sardines on a regular basis, we can boost this to around 20-25%. Some food products (dairy, cereals) are also fortified with vitamin D. . During Winter you may need to consider a supplement in D3 form taken with some fat, as vitamin D is a fat soluble vitamin (though it is in fact actually a hormone) and requires fat to assist with absorption such as avocado, nuts or cheese. Cod liver oil (easily taken in capsules) is also a good source of vitamin D along with vitamin A and omega 3-essential fatty acids. . If you know your levels are often on the lower end, then please discuss appropriate supplementation with a health professional. Ideally, I like to see more optimal levels sitting above 100 nmol/L and many sit well below this. If you’re concerned about your levels or experience any of the symptoms below then get a blood test via your GP. . Signs for low vitamin D levels include low mood, joint and muscle pain, muscle weakness and feelings of fatigue. . Besides osteoporosis, low/deficient vitamin D levels have also been linked to a number of other health issues including heart disease, neurological dysfunction, autoimmune disease eg multiple sclerosis, rheumatoid arthritis, T1 diabetes, systemic lupus erythema and some types of cancers. . #vitamind #vitaminddeficiency #calcium #bonehealth #immunesystemsupport #immunesystemhealth #winter #nutrition #nutritionist #clinicalnutritionist #naturopath #shirenaturopath #cronullanaturopath See more

04.01.2022 VITAMIN C . Fresh wholefoods are a beautiful thing! They supply us with all the nutrients our body needs to be healthy, ensuring that the necessary biochemical processes can take place and our body systems can perform their all important functions and keep us well. . During times of illness and/or stress, many nutrients become depleted fast, so optimising our health with good nutrition daily means we have a stronger defence against infections. The key here is to ensure your b...ody and immune system are given what they need BEFORE you become unwell which leads me to... . VITAMIN C (AKA L-ascorbic acid), a potent antioxidant and one of many amazing nutrients that’s important for our immune system. It needs to be supplied through the food we eat as we cannot produce it in the body, so consuming this from plant based foods daily is essential. . Found in foods like citrus fruits, capsicum, tomato, kiwi fruit, papaya, berries, snow peas, cauliflower and leafy greens like broccoli and kale. . Unfortunately it’s destroyed by heat and degrades during storage so eat fresh, uncooked food sources where possible to receive its benefits, or at most a quick, light stir fry. . Reasons why I love this vitamin: . Stimulates the immune system by activating white blood cells (our infection fighters). Involved in the production of thyroid and adrenal hormones. Levels rapidly decline during stress. For collagen synthesis, to repair and regenerate tissues. For brain and nerve function. For metabolic processes Required for the absorption and utilisation of iron. Helps regenerate other antioxidants in the body like vitamin E. . Consume dietary sources EVERY DAY, and if unwell/run down, a supplement in the right form and dose may be beneficial. Therapeutic dosing has also been shown in studies to reduce the incidence and severity of a number of respiratory infections (upper and lower) but speak with a health professional first. Like most things, there are a number of cautions around higher dosing and is not advised for people with blood-iron disorders such as thalassemia and haemochromatosis. . #vitaminc #foodismedicine #immunesupport #wholefoods #nutrition #clinicalnutritionist #naturopath See more

03.01.2022 So important, now more than ever!

03.01.2022 ACTIVATED SEEDS I Crunchy, mixed seeds are the perfect inclusion for any meal. Think salad, soup or stir fry toppers, or eat them as a snack on their own. I often recommend to my clients including some activated seeds in their diet because they are so rich in nutrients and easier to digest. I choose both organic (to reduce my risk of exposure to pesticides and insecticides) and activated where possible but what does activated even mean?... Activated is when the raw seeds (or nuts, legumes, grains) have been soaked for a period of time in salt which stimulates the early germination and sprouting process within the seed. They’re then dehydrated, again over a period of time (often around 12hrs) at a low temperature so the nutrients are not as easily destroyed by the heat, therefore they retain most of their dense nutrient profile. This is a different process to roasting which is done at a very high temperature and often destroys most of the goodness your body needs. The process of soaking and activating seeds (or anything else) increases the bioavailability and effective absorption of the nutrients as they’re much easier on the digestive system. Keep a jar of these in your pantry so you have them on hand whenever you need. I’m loving this beautiful mix from @mindfulfoods. Real food = good health #gutfoods #goodgutfoods #seeds #soakingandsprouting #nutritious #organic #activatedseeds #mindfulfoods #glutenfree #plantfoods #sibo #ibs #bloating #parasites #microbiome #dysbiosis #healthydigestion #happygut #guthealth #guthealing #leakygut #inflammation #digestivedisorders #digestivehealth #guthealthnaturopath #melaniekiehnenaturopath #functionalmedicine

03.01.2022 PLANT FOODS for good gut health... . Are you eating enough plant foods each week? Did you know the research shows we need to consume around 30-40 different types of plant foods every week to promote healthful and stable gut bacteria and keep our digestion functioning well? . Unfortunately, many are not including anywhere near enough plant foods in their diet, let alone consuming a large variety each week, especially children and teens!... . We need plant foods for fibre (and other important nutrients too). We need fibre to feed our gut bugs in order to assist with the growth and balance of healthy bacteria and maintain a healthy microbiome. We want our bacteria and microbiome diverse, strong and happy. This way we’re able to tolerate consuming a broader range of foods minus those irritating gut symptoms like bloating and gas. . If you don’t think you’re eating enough, start small and slow and include a few new serves of plant foods each week and build up over time. A serving size is considered one cup but you can start small and work up to this. Anything is better than nothing. Plant foods don’t need to be boring either. I love a green smoothie and find this is a great way for myself and my kids to really boost our plant food intake quickly - keeping of course all the beautiful fibre in there. You can find a great Green Smoothie recipe in my Insta feed @melaniekiehne_naturopath. . When your gut is happy, your whole body will thank you! . #plantfood #guthealth #digestion #digestivehealth #microbiome #gutbalance #dysbiosis #sibo #ibs #goodhealth #naturopath #cronullanaturopath #clinicalnutritionist See more

03.01.2022 VEGES AND HERBS From teeny tiny plants to this! Finally reaping the rewards of my hard labour and eating fresh home grown veges and herbs. . Growing all these green beauties was actually ridiculously easy. I’ve barely done a thing over the last 6 weeks (other than fertilise a couple of times), mostly thanks to plenty of rain and the mesh cover that provided protection from the strong coastal winds that sometimes whip through in the afternoon, along with the many bugs, grubs a...nd possums . I planted in a row of kale, a large mix of lettuce varieties, baby spinach, snow peas, coriander, oregano, thyme and trying to regrow a celery (experimental). . In my last post I spoke about the importance of plant foods for good gut health and ensuring a large variety each and every week (30-40 different types) to keep our gut bacteria in balance and our microbiome diverse for overall good health. Having your own vege patch means beautiful, super fresh produce at your fingertips whenever you need . #vegegarden #herbs #plants #plantfood #guthealth #digestion #digestivehealth #microbiome #gutbalance #dysbiosis #sibo #ibs #goodhealth #naturopath #cronullanaturopath #clinicalnutritionist See more

01.01.2022 If you truly love nature, you will find beauty everywhere - Vincent Van Gogh Could Mother Nature be any more beautiful! Sharing the morning magic and just wow! The water pristine and crystal clear (no filter) more than I’ve ever seen before and intensely blue. The dolphins were everywhere and one lucky SUP boarder surrounded by these magnificent creatures. Stunning to watch.... Loving the solid dose of Vitamin D too which is so vital for not only our bone health but our immune system and mental health as well with research showing that low levels are associated with low mood and depression...so get out amongst nature, enjoy the sunshine, move your body and support your health. It’s all free #nature #naturelover #mothernature #grateful #mindful #mentalhealth #positivemindset #ocean #guthealth #naturalhealth #clinicalnutritionist #goodhealth #cronullabeach #naturalhealth #naturopath