Happy & Healthy in Miranda, New South Wales, Australia | Nutritionist

Happy & Healthy

Locality: Miranda, New South Wales, Australia

Phone: +61 2 9524 2471

Address: Suite 3, 522 Kingsway 2228 Miranda, NSW, Australia

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

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

25.01.2022 HEALTHY FRUIT MINCE PIES If you like a fruit mince pie at Christmas then forget the nasty unhealthy versions you find at the supermarkets and go for one made with love and care. This weekend Frances and I will make a trip over Wholegreen Bakery to get our healthier handmade gluten free fruit mince pies and other Christmas treats.... https://www.facebook.com/wholegree.../posts/2962725930621958

23.01.2022 Just because you aren’t sick doesn’t mean you are healthy What do you think?Just because you aren’t sick doesn’t mean you are healthy What do you think?

23.01.2022 Over the last 5 to 10 years in the health space we have witnessed the raw food revolution. Eating raw food has been promoted as the cure all for nearly every disease and health ailment. But is it true that raw food is healthier than cooked food? Not necessarily. While the levels of many nutrients in food decreases with cooking many other nutrients become more available. ... Cooking is also great for inactivating or nuetralising anti-nutrients found in foods like lectins. Plus when we look at cultures that live a long time none of them eat exclusively raw food. They eat a mix of raw and cooked. The proportion often varies with the seasons. More raw food in the warmer seasons and more cooked food in the colder seasons. But the most important piece of advice I give to patients about raw and cooked food is to eat your food how you most enjoy it. If you prefer more raw food then go with that. If you like cooked food then go with that. Eating food prepared in a way that is meant to be healthier but you don’t enjoy eating it that way isn’t going to last long. The secret to good lifelong health is eating healthily consistently and the only way you’ll do that is to enjoy the food you eat. What do you prefer raw or cooked?

23.01.2022 Getting ready for Xmas Christmas is just over a month away and if you’re not careful your weight and health can take a turn for the worse over the next few weeks with pre-Christmas parties and get-togethers. But if you have a plan then you can enjoy yourself, get into the Christmas spirit and still be healthy.... So here’s some planning tips... Create your Christmas menu early and find healthy recipe versions of traditional meals or shake it up and go non-traditional. If you aren’t hosting Christmas talk to the relative who is and tell them you’ll be bringing a delicious (but healthy) plate along. This way you’ll be sure you have something you like to eat. Be the designated driver to social functions and get-togethers. This way you can be sure you won’t over-indulge on alcohol. Be relaxed about this time of year and don’t put unreasonable expectations on yourself. It is okay to eat some things you don’t normally eat and to have a couple of drinks if you want to. When you don’t give yourself permission to relax your boundaries a little and enjoy yourself you are more likely to crack and go completely off the rails. Enjoy the moment and occasion and then next meal or next day just go back to your normal routine. You don’t have to try and make up for the indulgence by overly restricting yourself the next meal or next day. Just move on.

22.01.2022 Did you miss us? Did you even notice we were gone? The good news is we're back. After watching The Social Dilemma movie https://youtu.be/uaaC57tcci0 we decided to take a social media holiday and just concentrate on ourselves for a bit.... But now we're feeling energised again and we're ready to help you be the happiest and healthiest person you can be.

22.01.2022 Eco-Friendly Gift Ideas * A subscription to an eco friendly toilet paper delivery service - Companies like Who Gives a Crap will deliver recycled toilet paper in eco friendly paper wrappers without the excess plastic packaging. They offer one-off or subscription services depending how generous you are feeling! 2020 is a year we will never forget in terms of toilet paper, why not make it something that your loved ones don't have to consider and is environmentally friendly! * B...eeswax food wraps * Reusable shopping bags * Reusable coffee cups * Stainless steel food containers * Reusable water bottles * Shampoo and conditioner bars * Repurpose something - The possibilities are endless! Old jars can be painted and decorated to become cups, jewellery holders or tea light holders, ladders can become plant holder stands, old mugs can become pot plant holders, turn old fabric into cushion covers. * Gift an experience With all of the social distancing this year, I'm sure many of us could use some one on one time with our nearest and dearest! Cook a dinner, pack a picnic or organise a day out in nature because quality time has become a precious commodity! What's are you doing to get away from giving 'things' we don't really need? Images - au.whogivesacrap.org ; Zenify.com.au

21.01.2022 Even if you think Pete Evans is smoking too much weed his new documentary The Magic Plant about the amazing health benefits of medicinal cannabis I think is still worth watching. It premieres tonight here's the link https://epicentre.tv/magic-plant P.S. I don't receive any Commission for promoting this I just think it's worth knowing about

21.01.2022 Even if you think Pete Evans is smoking too much weed his new documentary The Magic Plant about the amazing health benefits of medicinal cannabis I think is still worth watching. It premieres tonight here's the link https://epicentre.tv/magic-plant P.S. I don't receive any Commission for promoting this I just think it's worth knowing about

20.01.2022 Are non-stick pans healthy I love cooking and there’s nothing more frustrating than the food you’re cooking sticking to the bottom of the pots and pans you’re using. So that’s why there are non-stick pans. But are non-stick pans healthy for you?... Some are and some aren’t. Dangerous pots and pans have Teflon or similar plastic like coatings. At high temperatures these coatings give off toxic fumes. Safe non-stick pots and pans are those that have anodized and ceramic coatings. What sort of pots and pans do you use? Images - Made In Cookware & Today Show

17.01.2022 Are Vegetables Better Than Fruit? So often you hear these days to be careful not to eat too much fruit because it’s full of sugar and eat more vegetables instead. The truth is fruit is not full of sugar and vegetables are not healthier than fruit. This concept that fruit is full of sugar only came about after research discovered that fructose (a sugar that is found in fruit) triggers obesity.... However the point that’s usually missed is the research on fructose was done using the refined sugar sweetener high fructose corn syrup, not fruit. There is no research to show the fructose in fruit causes any sort of health problems. In the past, before we started eating refined carbs, no one ever had any health issues eating fruit and it’s not the cause now. So my advice to patients always is to eat the one you enjoy most. If you’re not that keen on veggies but you love fruit then eat plenty of fruit. This way you can keep a high proportion of fresh unprocessed food in your diet. If on the other hand you like veggies more than fruit then eat lots of veggies and skip the fruit. Don’t put barriers in your way to eating healthy food. Stick to the fresh foods you love and that way you can be sure you’ll eat plenty.

15.01.2022 Partaking in the great Aussie past time of visiting big things. The Big Merino and Big Ugg Boots in Goulburn

14.01.2022 Just because you aren’t sick doesn’t mean you are healthy What do you think?Just because you aren’t sick doesn’t mean you are healthy What do you think?

14.01.2022 Ham Time As Christmas approaches and we start planning our Christmas menu Frances and I think about where we are going to get our ham from because we don’t want a regular ham because they’re loaded with unhealthy chemicals like nitrates. These days nitrate salts are used instead of regular sea salts because technically they are a better preservative. However, the nitrate part of the salt breaks down in your gut into a chemical called a nitrosamine and nitrosamines are known c...arcinogenics. This is why preserved meats are linked with colon cancer. But the good news is some butchers are now starting to make nitrate free hams again. One of these is Rudi’s at Kirrawee. But if you aren’t local to the Sutherland Shire then just jump online and search nitrate free ham and some online producers will come up. You will pay a bit more for nitrate free ham but your colon will be healthier for it. If however a nitrate free ham is out of your budget and you go for a regular ham then when you eat it make sure you have it with a vitamin C containing food like lemon (such as a lemon dressing). Vitamin C helps to neutralise some of the nitrosamines. Image -allsoporganicbutcher.com.au

12.01.2022 Are the RDI for vitamins and minerals enough to make you healthy? The Recommended daily intake (RDI) of vitamins and minerals was developed to estimate the daily requirements of the larger general population, so in that way they do not consider individual nutritional deficiencies or requirements. Nutrient and mineral status is hugely individual and based on many varying factors such as ... - dietary intake of nutrients - quality of food sources such as organic or non-organic - genetic variations that may decrease or increase the absorption of nutrients, such as iron in cases of Hemochromatosis a genetic condition in which iron is stored too readily and too much iron is absorbed. - individual absorption and metabolism of nutrients - medication intake. Some medications like the oral contaceptive pill and stomach acid lowering drugs deplete nutrients such as zinc and magnesium. It’s important to understand your individual requirements because when you are under physical, emotional or psychological stress reduces your capacity to absorb nutrients and increases your usage of nutrients above the average. So for most people to stay healthy you’ll need an above RDI level of nutrients. Do youn take extra vitamins and minerals?

11.01.2022 Meat, chicken or fish which is the healthiest? The answer to this question isn’t so much which is the healthiest because they are all healthy for you as long as the animal was raised healthily. And you don’t eat too much. Cows and lambs growing up feeding on luscious green pasture is a very healthy source of protein. But you don’t need any more than 120g at any meal.... The same goes for chickens. Hens roaming around in the grass in the sunlight eating grains, seeds, worms, grass and dirt will make great tasty healthy eating. And fish caught from clean oceans are awesome for you too. But cows, lambs, chicken, pigs and fish raised by high intensity farming where they are kept in sheds, pens, feedlots and ponds, fed a diet of antibiotics, pellets and grains are not healthy for you. Be particularly aware of this if you eat salmon. It might come from pristine Tasmania but it’s not pristine food. It’s being farmed just like factory farmed chickens. This is why I always get free range, pasture raised, grass fed or wild caught meat, chicken, pork and fish. What about you?

10.01.2022 2020 Burnout This year we all may be feeling overwhelmed by everything we've been through so there's a good chance you've ended up burnt out. Here's a list of burnout symptoms to do a self-check for - * Unexplained or overwhelming sense of fatigue that doesn’t improve with rest... * Feelings of apathy and sadness * Feeling tired but wired Burnout can manifest in physical as well as mental ways, gastrointestinal symptoms, insomnia, difficulty concentrating and brain fog, feeling quick to anger or to cry, high or low blood pressure and a general sense of depression or anxiety. Here are some simple ideas to help you deal with burnout - Decrease workload or make sure you are taking lots of breaks to get up and away from your desk Integrate meditation into your daily routine, the easiest times are before or after work Regular exercise, preferably something low intensity and nourishing like a walk-in nature or yoga Reach out to your family and friends let them know how you’re feeling so that they can support you and are aware that you may not feel up to the usual amount of social activity Make sure to include plenty of fresh veggies and good quality protein to give your body the nutrients it needs to manufacture mood boosting neurotransmitters and balance your blood sugar If you feel you need some help to regain your resilience for 2021 then give the clinic a call and we'll find a time in the new year to get you back on track. Image - www.gg2.net

09.01.2022 A question I get asked every year leading up to Christmas is Is it okay to have a drink and if I do what’s the best one? Personally, I believe it is okay to have the occasional alcoholic drink because being healthy isn’t about never eating, drinking or doing anything that’s unhealthy.... Most of the longest lived people do have vices but their secret is they don’t over-indulge. So then what’s the best alcoholic drink for you? The best one is the one you enjoy the most because if you are going to treat yourself you want to enjoy it. So if you like beer, drink beer. If you like wine, drink wine (red or white). If you like spirits, drink spirits. The only caveat I put on the the type of alcoholic drink you choose is you don’t mix it with something sugary or artificial. That is don’t mix your spirits with soft drinks even if they are sugar free. Use soda, mineral water, lemon, lime or fresh juice. And don’t go for pre-mixed drinks that are chock full of sugar, colours and flavours. Keep your alcoholic drinks pure and natural. Image - Irishtimes.com

09.01.2022 Is sparkling water good for you? Sparkling water is made by infusing water with carbon dioxide, creating bubbles in the process! But not all sparkling waters are created equal! The level of benefit that you will get from this is determined by the source of the water. For example, if it’s made from unfiltered tap water then it may contain heavy metals and other contaminants found in tap water. Whereas sparkling water made from filtered or distilled water won’t contain contamin...ants. Then there’s sparkling mineral water. Mineral waters contain natural dissolved minerals such as magnesium, calcium, potassium and iron, depending on the source. Here are some pros and cons of sparkling water Pros - If it comes from a natural and non-contaminated source, sparkling water is a great alternative for sugary soft drinks. - Studies have shown that sparkling water can help with dyspepsia and constipation in a study where participants drank either tap or sparkling water for 15 days. - It can improve satiety or feelings of fullness which is helpful for those wanting to consume less calories. - Cold carbonated water has been shown to improve swallowing when compared to still water Cons - Some people report feeling more bloated when they drink sparkling water due to the bubbles created in the carbonation process - The pH of sparkling water comes in between 5 and 6 compared to still water which is neutral, which means they are considered a weak acid. In theory this means they may erode tooth enamel, but studies have shown they are still preferable to sugary soda drinks when it comes to overall tooth health. - Some of them contain hidden sugars so it’s important to read the labels! Any that say lightly flavored or contain hints of citrus may also contain sugars and other flavoring chemicals. If it’s a flavor you are after, consider adding a squeeze of fresh lime, lemon, or some organic berries. Do you like still or sparkling water?

08.01.2022 Despite the cold windy weather last week you can definitely feel that spring is in the air. So that means it’s time to shake off the winter blues and get ourselves ready for the warm weather ahead. So here at the clinic the way we’re going to do this is with a spring cleanse. We’re going to give our diet’s a shakeup by dropping off the proteins and carbs for two weeks and loading up on fruits, veggies, juices and smoothies.... This gives our bodies the vital nutrients they need to flush out any toxins we’ve accumulated, repair and regenerate our cells, heal, seal and soothe our gut, feed our good gut bacteria and boost our metabolisms. It’s going to be the perfect kick-starter to get our diet and lifestyle back on track after 6 months of ‘Iso’. But even in ‘normal’ years Frances and I will do a cleanse around this time, but this year the good news is you can do it with us. We’re starting our cleanse on Monday 7th of Sep and finishing on Monday 21st Sep. To ‘cleanse’ along with us all you need to do is join our free ‘At Home and Healthy’ Facebook group (if you haven’t already) by clicking this link https://www.facebook.com/groups/657465554988729/ In the group I've already posted up the Cleanse manual. This has all the information about what foods to eat and what supplements you need. Plus each morning over the two weeks I’ll host a live 15min check-in on ZOOM where we can all share what delicious things we’ll be making and eating plus I’ll answer any questions you have. So if you’re feeling a bit tired and sluggish, or you’ve packed on a few kilos, or diet needs a reset then join At Home and Healthy now https://www.facebook.com/groups/657465554988729/ and ‘cleanse’ along with us.

08.01.2022 Can you get all your vitamins and minerals from food? It is undeniable that the best vitamins and minerals come from natural sources, such as fruits, vegetables and proteins. In their organic whole sources they are cleverly made with the right ingredients to promote optimal absorption and bioavailability. For example, spinach not only contains iron but also vitamin C which is an integral ingredient for iron absorption.... However, the amount contained in a cup of spinach is not enough to replenish iron stores if someone is anaemic. Because there are many ways in which people can become vitamin or mineral deficient (medications such as the oral contraceptive pill, stress, immune dysfunction to name a few) even if we ate the recommended required serving of fruits, wholegrains and veggies (which, let’s face it, not many of us do!) we could not consume enough to replenish these depleted stores. Another thing to consider when it comes to vitamins and minerals is that everyone metabolises and absorbs these to differing degrees. As an example some people have gene variations that prevent them from absorbing and metabolising folate in its natural form, and so must supplement with Folinic (not folic) acid to ensure that their cells can use it. Folate is a hugely important vitamin responsible for maintaining energy levels, red blood cell production and foetal growth. An experienced practitioner can help to determine whether you have a vitamin or mineral deficiency and whether you require supplementation in the short or long term based on symptoms, testing and a detailed health history. What do you find you need to supplement with to keep you healthy?

07.01.2022 What type of exercise is best for you? Before we buy those January gym memberships and set off to conquer the latest trend in High Intensity Interval Training, its important to consider that not all exercises are right for all people. Here's a list of who suits what type of exercise ** High Intensity Interval Training (HiiT) **... Best suited to people of Intermediate to advanced level of fitness who want to get the most out of their training in a small amount of time. Working with intervals of 45 second intense exercise and 15 seconds rest, HiiT training is generally circuit based and the aim is to reach your max level of energy expenditure within the 45 seconds to really push yourself to the limit in a shorter time frame. This is not suited for anyone who has high cortisol levels or is experiencing adrenal fatigue as too much of this type of exercise encourages release of cortisol. ** Yoga ** Suited to any level of exercise, yoga helps to improve core muscles and build overall strength while also stretching and conditioning the body. There are many different types such as Hatha, Yin and hot yoga so its possible to choose a level and type that works best for you. ** Resistance exercise ** This is super important for building and maintaining muscle and bone mass, particularly useful for women in their peri-menopausal and menopausal years where lowered estrogen levels start to impact bone density. This style of training helps to boost your metabolic rate and increases our sensitivity to insulin which promotes fat burning and improves our ability to manage blood glucose. Pilates and gentle weight bearing exercises are excellent forms of resistance exercise.

05.01.2022 What's the problem with eggs now? You might have seen this in the news last week. A study published by the University of South Australia, Qatar University and the China Medical University found an association between higher egg consumption and increased rate of type 2 diabetes. It seems a strange correlation because normally we think of type 2 diabetes resulting from eating too much carb not too much protein.... But there could be a couple of reasons for this observation. The first is the type of study. It was an observational study not a controlled study. In this type of study there’s no separation of people with good diets who eat eggs and people who have a bad diet and eat eggs. Everyone who eats eggs are lumped together. So the result could be due to bad diet in general not eggs in general. Another reason for the observed link could be people’s microbiome (their gut bacteria). What research into the microbiome has revealed is that there are certain harmful species of gut bacteria that thrive off protein and saturated fat. These gut bacteria produce toxins that have been linked to the development of type 2 diabetes. So it could be diet or it could be gut bacterial toxins, not eggs. If you eat eggs regularly you might want to get your gut microbiome checked to see if you are at risk.

04.01.2022 What causes lactose intolerance? Lactose intolerance is triggered when the intestinal tract becomes damaged by antibiotics, too many ‘bad’ gut microbes, too much cortisol, food additives and/or increased consumption of processed foods. As the cells that line the intestinal tract become damaged they’re unable to make the enzyme that splits apart lactose into smaller molecules that can be absorbed. So undigested lactose builds up in the gut and as the lactose concentration get...s higher and higher water is pulled into the digestive tract to dilute it. This is what causes diarrhoea. The bloating associated with lactose intolerance is caused by gut microbes feeding on (fermenting) undigested lactose, which produces lots of gas. How well do you handle milk, yogurt and cheese?

03.01.2022 'Free Range' doesn't always mean free range in the way you might think when it comes to eggs and chickens. Here's a good article that explains what to look for when deciding on what type of eggs and chicken to buy. What eggs and chicken do you buy?... https://www.broadsheet.com.au//free-range-con-why-delibera

02.01.2022 The 5 Basic Nutrients Your Body Needs 1- Pure water 2- Unprocessed & unrefined carbohydrate (carbs) such as fruits, vegetables, legumes and whole gluten grains (preferably gluten free)... 3- Protein such as wild caught seafood, pasture raised chicken and the eggs they produce, free range pork, pasture raised beef and lamb, goat’s & sheep’s cheeses, legumes, nuts, seeds 4- Unrefined & unprocessed fat such as extra virgin olive, avocado, macadamia, flax, hemp, sesame and coconut oils, tahini, avocados, nuts, seeds, butter from grass fed cows and coconut yogurt 5- Deep, solid, restful sleep To keep your body happy and healthy make sure you get sufficient amounts of each, including sleep. For more tips to keep yourself physically and mentally healthy join my free Facebook group At Home & Healthy https://www.facebook.com/groups/657465554988729/

01.01.2022 Last for the year and farewell for Skye