Mindful Nourishment in Charlestown, New South Wales | Alternative & holistic health service

Mindful Nourishment

Locality: Charlestown, New South Wales

Phone: +61 491 156 531

Address: Tirriki St 2290 Charlestown, NSW, Australia

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

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

25.01.2022 Are you having trouble feeding your kids healthier snacks? Often the easy option is to reach for the chips and lollies. Here are a few handy ideas on easy swaps that are time & money friendly and much better for your child's health!

22.01.2022 **IODINE** One of the most important minerals for thyroid health. Iodine is essential for the thyroid hormones and function. People with hypothyroidism often have inadequate iodine stores. Iodine is essential for normal brain development during infancy and iodine deficiency during adolescents show a lowered IQ and poor school performance.... Some food contains substances (Goitrogens) that interfere with iodine usage and thyroid hormone production. This can have affects only If consumed in large amounts combined with an iodine deficiency. Great sources of iodine include Cod, navy beans, baked potato, turkey, wakame seaweed, miso paste and eggs. (However best sources are from foods mentioned above instead of adding more salt to your diet)

22.01.2022 Interesting article and study on different cooking oils and which ones fair best after they are exposed to heat and the potential harmful properties they release. Although coconut oil came out on top as far as stability under heat, cold press extra virgin oil scored highest levels of antioxidant properties, over 700 times more than coconut oil!

21.01.2022 [CASHEW NUT SAUCE] A super healthy alternative to the creamy salad dressings and store bought versions that are high in sugar and preservatives. Cashews are high in protein, magnesium and iron and a good source of fat. This sauce is also a great option for vegans and those avoiding dairy. This particular recipe with the mix of lime and honey can spice up any salad or pasta.... 50gm cashews (best to soak for 2hrs prior) Juice of 1 lime 1 tblsp honey 2 tblsp water 1 tblsp olive oil Blend all ingredients in high speed processor for a few minutes until desired consistency

21.01.2022 Come on down to the Mothers Day market hosted by Tillys Play and Development Centre and check out the fantastic stalls including ours!!! Lots of goodies and discount vouchers from the wonderful practitioners in our center Newcastle Health Collective Mindfly ChristineMartin Inside The Prism - Lisa Kotz

21.01.2022 Final video today on how to create a healthier shopping trolley! Ill be showing you my top 5 favourites for pantry snack items. PLUS details on my competition that will be running over the next week

21.01.2022 As Im nearing the end of pregnancy, Im in search of snacks that are easy to make & freeze and are going to give me energy especially in those first few weeks after birth when you need all the strength and energy after recovering from labour or a C section and getting by with little sleep!!!! These energy boosting muesli bars hit the spot and are delicious! (and will be something the kids will love- much better than most store bought bars!) SO easy to prepare and will replace ...the 3pm sugar craving. INGREDIENTS 200g oats 5 pitted medjool dates- chopped 1tsp vanilla extract 50g of sweetener (I used a combo of honey, rice malt syrup) 100g butter or coconut oil 20g poppy seeds 20g chia seeds 20g flax seeds 100g mixed nuts chopped (i used cashews, pecans, walnuts) Melt coconut oil/butter, add the honey & vanilla extract and combine. Add the dates and nuts and stir through, mix on low- medium with high speed food processor, you don't want them to turn into a flour consistency. Add the seeds, oats and stir well. Bake in oven for 20-25min until golden brown!

20.01.2022 Anyone for some tea? #mind&bodyspa #relaxationtime #nourishing #rejuvinatethesoul

19.01.2022 I love this quote from Julia Child. Its a message thats been said over and over for many years. However in todays consumer led society of choice and overload theres so much confusion about whats healthy, foods to avoid, diets and fads you should follow. At mindful nourishment, my philosophy is about eating foods that make you feel good that nourish your body and mind and fill you with energy. Its about getting back to basics and introducing good habits in the kitchen cooking with healthy and yummy ingredients and teaching your kids how to do the same. Now taking bookings for May and in clinic at Newcastle Health Collective on Thursdays. Come and see me if youre wanting to revitalise your eating habits or tackle a health issue you are dealing with.. Xx

19.01.2022 Love this post from Flourishing Families Holistic Nutrition about healthy alternatives when doing your grocery shop. Its the simple swaps that can provide many benefits to your families eating habits. It doesn't have to be overly expensive and difficult to source. Its about helping you get the most out of your meals with better choices X

18.01.2022 DO YOU HAVE A SWEATY HEAD??? Odd question you ask, but its a classic sign of Vitamin D deficiency is a sweaty head. Today its all about the sunshine vitamin. Surprisingly over 40% of Australians don't get enough despite amount of sun we are exposed to. Its much more than just a vitamin- its also a hormone that helps facilitate many hormone reactions in the body. One of its main functions is to maintain calcium levels in the blood while promoting bone health. Other functions... of vitamin D include, maintaining a healthy immune system, balancing mood, mental health and blood sugar balance. People over 50yrs have a decreased ability to make vitamin D through the skin, and because its a fat soluble vitamin if you have digestive conditions like crohns, IBS, or celiac disease, your ability to absorb vitamin D decreases and deficiencies are common. The best way and cheapest way to get your dose of vitamin D is through exposure in the sun. Foods like salmon, tuna, egg yolk and mushrooms are high in D and consuming good fats like coconut oil and avocado together with these food will increase absorption rates.

18.01.2022 Amazing to see our bodies in a different view. Not surprising that we when we feel stressed, or emotional it resonates and effects our our whole body

17.01.2022 HERBAL TEA FOR HEALTH Herbal Tea is a great way to increase your fluid intake and stay hydrated if your struggling to keep up with the recommended 2-2.5L per day. There are also a number of health benefits and herbal blends that are used for medicinal purposes. Choosing a high quality loose leaf variety is best along with avoiding teas that have additional flavours or sweeteners added. Also letting the tea sit for 10-15mins really draws out the benefits of that tea variety! ...Here are a few ideas GINGER- A potent anti-inflammatory and anti-microbial herb that is used to help reduce nausea including morning and motion sickness. Ginger helps to stimulate a weak digestion and helps to induce sweating during sickness to clear a fever. DANDELION- A biter tasting tea (a great alternative if your wanting to reduce your coffee intake) The root used to make tea has digestive stimulating properties. It aids the liver and kidneys to clear body wastes including encouraging bowel movements. It also stimulates bile production. RASPBERRY LEAF- With high concentrations of calcium and other minerals, the leaves help to strengthen the muscles of the uterus which can reduce pain and heavy bleeding during menstruation. It can be taken during the last trimester of pregnancy to prepare the uterus for childbirth and promotes breast milk production. PEPPERMINT- A refreshing taste, (and often tolerated by children) which is cooling and soothing- A great tea to help ease an upset tummy especially gas and bloating. *Avoid using if you suffer from heartburn or indigestion

16.01.2022 MAGNESIUM FOR KIDS- THE ESSENTIAL MINERAL Ive previously posted about the benefits and importance of Mg in the diet, especially as so many people are deficient and its involved in so many processes within the body. Magnesium in children takes on similar roles involved in hormonal, protein synthesis, bone and nerve function which all contributes to the growth and development during their most important years. ... One of the most visible benefits magnesium has for children is a calming and relaxing effect- helping with sleep, stress and anxiety. A deficiency can lead to attention, aggression and anxiety issues, constipation, sensitive to noise and teeth grinding. Magnesium can be found in a variety of foods, but many kids turn their noses up to these types of foods- nuts, seeds, green vegetables, whole-grains and legumes. A diet high in processed foods also leads to a depletion of Mg So sometimes, a good supplement is needed especially if the child has restless sleep, muscle aces, or anxiety issues. Not all Magnesium supplements are created equal though- So finding the right one is important otherwise absorption will be limited. Forms such as Magnesium glycinate, citrate, amino acid chelate or orotate are all highly absorbable and found in good quality supplements- so be sure to check out ingredients before purchasing off the shelf!

16.01.2022 Are you feeding your children whole foods? A good way I like to remember is by thinking about where the food comes and are they as close to their natural state as possible. For example butter - from the cow and nothing else added vs margarine that is highly processed with added colours and some with trans fat. Or chicken breast vs salami- a processed meat which contains salt, nitrates & high in saturated fats. Or perhaps a walnut or most kind of nuts that comes from a tree v...s a packet of pretzels! Health messages can be so confusing these days with the amount of processed foods available its not surprising that most kids think that their food comes from the supermarket! By teaching kids early about the importance of healthy eating, where it comes from and including them in the cooking process, you will help create a positive association with food and health! See more

15.01.2022 Todays live video is all about those little numbers you see on the back of soo many packets of food in the supermarket- some which can cause some nasty health side effects especially in children *************ADDITIVES & PRESERVATIVES************* and there will be some give aways, so be sure to listen in

15.01.2022 Together with the amazing practitioners at Newcastle Health Collective, we will be hosting a Mind & Body Spa on the 1st July! As it says, its a chance to pamper and spoil yourself. Yoga, massage, Reki and a number of other beautiful treatments will be available as well as a delicious and nourishing meal to finish. Treat yourself today and be quick as tickets are limited Xx

14.01.2022 What a great idea as a healthy alternative to the store bought roll ups that are high in sugar and contain wheat and soy so not suitable for kids with allergies https://www.facebook.com/bioconcepts/videos/1967676379931940/?utm_source=E-Marketing%20Database&utm_campaign=4708cfd04b-Cherishing%20your%20cherubs&utm_medium=email&utm_term=0_71edab30c8-4708cfd04b-188360281

14.01.2022 Are your kids getting dirty enough??? Originally it was thought that keeping kids away from dirt- the hygiene hypothesis, keeping them clean helped their immune stay strong. It has now been show through studies that exposure to dirt, foreign microbes even parasites will increase a child's microbe diversity which helps to offer protection against allergy. ... Studies also showed children who are born into a family with numerous siblings, have a dog or grow up on a farm have dramatically lower incidence of allergies compared with children unexposed to these factors. So, should allergic individuals therefore just get a dog or move to the farm, the answer is NO!!! Unfortunately if the child has already developed an allergy, then this sort of exposure can worsen their symptoms. One solution would be to introduce specific types of probiotic strains that help promote diversity and help to manage allergies and work by strengthening their gut health through diet and supplements. Source: Metagenics

13.01.2022 Just a quick message to tell you abit about what you will expect and how I’ll be contributing at the Mind & Body Spa event happening this Sunday!!!!! Still a few tickets left for the twilight session. It’s going to be magical x Grab your tickets now

13.01.2022 Newcastle Health Collective has a new home!! And this Saturday they will be opening their doors to the public. If you free, come and check out the new space and meet some of the amazing practitioners and find out what services they offer. Come and experience mini sessions by donation, all proceeds go to 'Friends with Dignity' charity. Heres whats happening ... 20 min Gut Health Check Ups Mini EFT tapping sessions 20 min Stress Transformation sessions 20 minute Hypnotherapy session Mini Iridology session Energy healing Mini self-exploration or Reiki relaxation Mini financial health session PsychK sessions Mini Kinesiology session Skin analysis Aromatouch hand massages Thermomix demonstration Essential Oil Stall Acrylic Pouring Demo & Art Stall Mini Yoga classes Mini Pilates classes They will also have a host of informative talks presented by some of our amazing practitioners Anthea Cutler - Hypnotherapist Christine Martin EFT Practitioner Gabrielle Bailey Journey work facilitator Francine Jorda Family Constellations counsellor Bec McMurray Careers and holistic counsellor Miranda Dalwood Business finance expert Geoff Rupp- Vedic meditation

12.01.2022 Great tip on how best to wash your veggies and remove pesticide residue!

12.01.2022 Final video today on how to create a healthier grocery trolley! Today Im going to share my 5 favourite pantry snack foods from the supermarket that make it on my shopping list on a regular basis. Ill also be sharing details on a competition I will be running over the next week, so be sure to listen in.

11.01.2022 Not a very fancy looking dinner or photo, but often the simple meals which are so easy to prepare are just as nutritious and tasty. This features on our weekly menu- either salmon or some white fish. It looks burnt, but Ive marinated with olive oil, lemon juice, garlic and miso paste and sesame seeds Miso paste- a fermented soybean that is used in Japanese cooking including soups-. It is a probiotic food packed with bacteria thats great for your gut. If you like salty tasting savoury foods- this adds an instant flavour foundation!

11.01.2022 And the winners are...........!!!!!!! 1st prize Maria Solano 2nd prize Anna Cummins 3rd prize Kath Lewis... Congratulations to you all, Ill be in touch to organise a time for you to come in for a visit!

10.01.2022 As the cold weather approaches so does dry skin. However there are a few ways to help reduce dryness and give your skin a boost. DRY SKIN BRUSHING- Have you tried it? I love it as my morning ritual before a shower, it helps with dryness and gives me an energy boost- which makes sense after reading the benefits of this simple, cheap and effective way to look after your largest organ of your body! SO what does it do? Exfoliates the skin- helps to loosen and remove dead skin ...cells which helps make the skin feel softer Stimulates the lymphatic system- this is a major part of your immune system. Dry brushing helps to stimulate normal lymph flow throughout the body Clears the pores by cleaning oil and dirt from the pores Stimulates and increases blood flow and circulation The idea is to brush upward starting at your toes towards your heart. Lots of Youtube videos shows you how its done!

10.01.2022 Just a few tickets left for the Mind and Body Spa happening this Sunday!! Get your ticket now for a day of ultimate relaxation and pampering

09.01.2022 Reflux in babies can be really stressful for both bub and mum especially in the early days when sleep deprivation is taking its toll on the parents and feeds are long and painful for bub. Reflux is associated with spitting or vomiting and often due to their underdeveloped digestive system and usually corrects itself within the first year. However when the reflux becomes serious medication is often prescribed which eliminates symptoms short term but thats about it. Unfortuna...tely antacids suppresses stomach acid production and can cause long term damage to the stomach lining and linked to vitamin and mineral deficiencies. We all need acid in our stomach to help digest food and protect our good bacteria by killing off the bad bugs- Its our stomachs first line of defence!! Here are a few ways to help reduce reflux symptoms the natural way If you are still breastfeeding full time, your baby could be reacting to foods that you are eating You may need to cut them out and see if there are any improvements- The main foods that tend to cause reactions are dairy, caffeine, garlic, onions, citrius fruits, fatty foods. If you baby is eating solids, testing for specific allergies and sensitivities is recommended. Gluten, grains and dairy can often aggravate poor digestive function so removal of these foods may be necessary. Poor gut health in both the mum and babies is often the underlying cause. Helping heal the gut and reduce inflammation is the goal. Foods like bone broth, apple cider vinegar (can add to bone broth) & slippery elm to help sooth irritated and inflamed tissues Prebiotic foods such as bananas, oatmeal, sweet potato are fantastic first foods regardless of condition, but will help to stimulate the good bacteria in your bubs gut Herbal teas such as chamomile, fennel and ginger tea can help with symptom relief and all have anti-inflammatory effects Supplements such as probiotics and a specific strain that has shown to help calm the digestive system and restore balance is Lactobacillus acidophilus and bifodobacteria infantis.

09.01.2022 [PESTO PASTA with AVOCADO] One of my favourite culinary herbs is basil- its easy to grow (can be grown indoors as it doesn't need alot of sunlight) and so fresh tasting when added to meals. Basil is high in vitamin K, A and magnesium and powerful antioxidant that fights inflammation and contains antibacterial properties- a popular essential oil used to prevent bacterial growth!... This dish is a great way to add more protein, fats and vitamins in your childs diet especially if they love pasta, and most kids do!! I love pesto as a dip but also when adding it to pasta. Thankyou Tanya Mason for the tip to add avocado to the pesto, it makes it so creamy and was polished up pretty quickly in our house. No left overs for me. Recipe in comments Xx

08.01.2022 A REMINDER, the winners for this competition will be drawn tomorrow midday, so be sure you enter if you would like to win some awesome prizes!!!

07.01.2022 [CHEESY CORN SNACK] A great lunch box or after school snack which is so easy to make and freezer friendly. Combining most kids favourite foods- Cheese and Corn! This recipe was inspired by Nutritious Kids which used quinoa- a high protein food and great alternative to rice or pasta, however I didn't have any in the cupboard so used brown rice instead and added grated zucchini for extra nutrition.... 1 cup cooked brown rice 1 cup tasty cheese 1 cup corn or 1 cob of corn (i used fresh corn, but you could use frozen) 2 eggs (lightly beaten) 1 cup grated zucchini (pat down with paper towel to reduce moisture) Combine ingredients place in muffin tin (with parchment or muffin paper) i didn't use this and they stuck to the bottom). Bake in oven for 20mins on 180c

07.01.2022 PROBIOTICS & DAYCARE Studies have shown a specific strain of probiotic (Lactobacillus Rhamnosus GG- found in good quality probiotic supplements) has been shown to reduce the incidence and duration of colds and respiratory tract infections in daycare centres. This specific strain has also been shown to be beneficial to pregnant women taking the supplement in their 3rd trimester to help decrease the occurrence of eczema and allergies in their children especially if there is a h...istory of allergies in the family. Reference Bioconcepts Education Center If you feel you or your child may benefit from taking a probiotic, please get in touch as its important to know which one may benefit you the most!

06.01.2022 WHO WANTS TO WIN SOME FABULOUS PRIZES??!!!! Together with Goodness Me Organics I am delighted to be giving away some fabulous prizes including spending vouchers, delicious goodies from their store and a Health and Nutrition consultation with me. All you need to do is click on the link below and enter your name and email address. I will be drawing the lucky winners next Friday 18th May 2018! http://mindfulnourishment.com.au/index.html... T&Cs One entry per person and prizes to be collected during consultations Please share this page with anyone you think would love to win these prizes Xx PRIZE 1 60% off a 1 hour Health & Nutrition consultation $20 in-store voucher at Goodness Me Organics Free yoga class pass at Twine Yoga Studio in Adamstown Biologika Veggie cream- Coconut Nutra Organics Clean Energy Alkalising Powder PRIZE 2 50% off a 30min meal planning consultation- You will receive a 14 day meal plan to suit you and your families health & dietary needs $20 in-store voucher at Goodness Me Organics Puka Herbal Tea Collection Superfood snack bar Pocket Book- Healthy Habits, Healthy Life (From the best selling author of Changing Habits, Changing Lives) PRIZE 3 40% off a 1 hour Health & Nutrition Consultation $20 in-store voucher at Goodness Me Organics Superfood snack bar Puka Herbal Tea Collection

05.01.2022 # Tips for fussy eaters Use dipping sauce to help children explore new flavours and eat their veggies. Ideally you do want your kids to know what they are eating, but if adding a sauce helps them to finish their plate than that will help make meal times less stressful. A lot of fussy eaters find tastes and textures of new foods really overwhelming, but often by adding their favourite flavor to their food will encourage them to try it and eat a wider variety.... Homemade dips are best, they are so easy to make and you can freeze them for future meals. Be careful of store bought sauces however as these contain high amounts of sugar and salt. There are heaps of great recipes to choose from, here are some of my favourites *Blackbean hummus (on my website!) *Beetroot hummus *Yoghurt, tahini & lemon juice (just 3 ingredients, super easy- no blender needed) *Nut butters (my favourite- cashew and almond) *Pesto

05.01.2022 This is such a delicious & nourishing meal, with such a mix of flavours, it will take abit more time to prepare than slapping together a sandwich, but well worth it :-) So whats in it 1 cup of quinoa- a complete protein source and high in fiber Handful of spinach leaves- high in iron & B vitamins... Handful of cherry tomatoes- providing some of your vitamin A and C requirements, and high in lycopene a powerful antioxidant protecting cells from damage and which gives the tomato its rich red colour Grilled Halloumi- Salty and so tasty with a squeeze of lemon juice , a good source of protein and calcium Although not in the photo, I also added chopped and roasted sweet potato- a great source of food for your gut bacteria (a good prebiotic) and rich in vitamin A. Sliced avocado- a good source of vitamin C and B6, and a healthy fat for heart heath Topped with cashew nut sauce (I posted this recipe a few weeks ago) such a great way to keep up your serve of veggies and boost your energy levels to avoid the afternoon slump #lunchtime #completeprotein #happygut #fullofgoodness #vegetarianrecipes #healthymumma #newcastlenutritionist

04.01.2022 Bought the sweetest tasting strawberries at the farmers market on Sunday, so thought Id turn one of the punnets into strawberry jam. We don't normally keep jam in our house (but the sweet pregnancy cravings continue!) Most store bought jams which usually have more sugar than fruit and some contain added preservatives and added flavours!??? These strawberries are so sweet, I only needed to add a small amount of sweetener which made it still slightly tart tasting. YUM! INGRE...DIENTS 300gm strawberries 30-60gm honey (Depending on how sweet you like it and how sweet your strawberries are- I used 30gm) 1 tsp gelatine powder Place ingredients in high speed blender until desired consistency, then simmer on low heat on the stove for 8 mins!

03.01.2022 Happy Monday everyone!

02.01.2022 Today its about preservatives and additives and which numbers to avoid when doing your grocery shop. Plus some give away!!!!!!!! Listen to this video, give me a thumbs up and Ill send you a freebie xx

01.01.2022 Just a quick message to tell you abit about what you will expect and how Ill be contributing at the Mind & Body Spa event happening this Sunday!!!!! Still a few tickets left for the twilight session. Its going to be magical x Grab your tickets now