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Performance in Health

Phone: +61 2 8004 5521

Address: 88-90 Percival Road, Stanmore 2048

Website: https://www.performanceinhealth.com.au

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25.01.2022 Iced Herbal Tea preparation I love preparing herbal tea as an iced tea version... I have a rose & elderberry herbal mix today which I will refrigerate in filtered water for 8 or so hours before serving it on Ice tomorrow. It has a touch of sweet which is nice and a wonderful antioxidant.... Earl grey, jasmine green tea, chamomile and a variety of others all work beautifully when steeped as a cold brew. I have a beautiful range of award winning organic herbal blends available in my clinic, however if you have any herbal teas sitting in your cupboard at home, try seeping in a jug of cold water (1 tsp per cup approx) and serve cold or on ice the next day after 8 + hours....it’s a lovely way to enjoy therapeutic teas especially with summer nearby.

24.01.2022 A BEAUTIFUL COLD BREW OF CERTIFIED ORGANIC HERBAL TEA I find that sipping on an iced tea can often be more enjoyable than a hot tea, especially as summer approaches. One of my favourite therapeutic teas is elderberry (Sambucus nigra), a wonderful antioxidant and beneficial for the prevention and treatment of upper respiratory infections. This blend also includes hibiscus. Simply steep for 6-12 hours in the fridge and serve cold or on ice the next day.

23.01.2022 Room to lease in beautifully renovated wellbeing clinic - Historical inner west village of Stanmore Performance in Health wellbeing clinic has a focus on holistic health. Founder and naturopath Tanya Edwards currently shares this space with four independent and very experienced mental health professionals. The most recent addition to the clinic space, Dr Jane Mowll is one of the most respected Grief and Bereavement counsellors in Australia. Senior lecturer at UNSW, her care...er includes senior counselling support at the Department of Forensic Medicine where she worked with colleagues to provide support and counselling to people bereaved after a homicide, accident, suicide, or sudden natural death. Jane is available on Mondays for consultations. Jemma Doley, psychologist, consultant and coach is available on Mondays and Thursdays. Jemma has created YouTube Channel Pop Therapy, and has made several appearances on TV and radio including Sunrise, Triple M, Studio 10, 2GB & more due to the respect she has attained in her field. All that enter the clinic describe it as a beautiful, calming space and with free all day street parking, it makes life very pleasant for practitioners and clients alike. Culturally, we all work very well together with a maximum of 2 health professionals working in clinic rooms each day, meaning it is quiet, peaceful and Covid conscious. The clinic has space for one more health professional to lease a room for 1-2 full days or half days a week. With a current focus on both mind and body in attaining optimal health, an executive career coach, experienced hypnotherapist or meditation teacher might make a wonderful contribution to the current mix of experience. If you have an interest in leasing this room, please call Tanya on 0404005142 for a highly confidential chat.

22.01.2022 EATING FOR A DAY WHERE ENERGY IS QUEEN Strategic eating is something I’m passionate about. Today, I’m in clinic all day with limited time to crunch through my normal lunchtime salad. Breakfast is queen when you want to balance energy through the day and avoid an afternoon energy slump.... So, to reach my salad KPI, quality protein and fat-brekky today is smoked salmon lightly fried with lots of greens, freshly steamed beetroot, sauerkraut, olives, 1/4 avocado, a few teaspoons of cold pressed olive oil, freshly squeezed lime and some fresh dill. I need energy and brain power today. Did you eat strategically today?

21.01.2022 Is your breakfast letting you down with energy? Clients and people that know me well have had me repeat over & over & over again the importance of eating the correct breakfast especially if consistent energy throughout the day is an issue. I’m not a fan of most cereals. High carbohydrate breakfasts without adequate protein and/or good quality fats simply won’t get most people through.... If you are Vegan or vegetarian, there are some wonderful protein sources also. This dish has a small portion of organic steamed chicken breast, green salad, asparagus, a few olives, a large tablespoon of avocado, sauerkraut, a tablespoon of cold pressed olive oil and freshly squeezed lemon. The majority of the plate is plant based. Not only does this help manage energy throughout the day, it’s full of nutrients for mental health and is also a wonderful food source for your gut flora. Is it time to rethink your breakfast? If you need help to review your eating plan, please reach out https://www.performanceinhealth.com.au/contact/

20.01.2022 BEAUTIFUL ADAPTOGEN HERBS FOR MENTAL HEALTH: Saffron (Crocus sativus) As a naturopath, I am in awe of the plant kingdom. They are far more intelligent than most of us would ever imagine. Using liquid herbal medicine is one of the most beautiful aspects of my job. All plants contain chemical compounds that help them to adapt to the enormous stressors they are faced with each day - insects, flood, harsh sun, drought, fierce winds. Just like humans having to deal with stress and... adapt to the challenges of life, so does the plant kingdom. Lucky for us humans, there is a category of herbs called adaptogens that are gifted to us by the plant kingdom. With thousands of years of ancient traditional use across several cultures, these adaptogen herbs support us in adapting to stress so that we can restore balance. In finding balance in our stressful society, including an adaptogen herb in a clients herbal medicine formula provides a gentle remedy that over time produces a powerful effect on restoring and protecting overall health, enhancing stamina, mental strength and stress resilience. Whilst it is incredibly difficult to have a favourite herb, I do have a soft spot for Saffron (Crocus sativus). Saffron (Crocus sativus) Saffron, also nicknamed the "sunshine spice" not only because of it's gorgeous sunshine colour but also because it is used to improve mood, with the strongest scientific evidence linked to treating mild to moderate depression. I see wonderful results when helping people with low mood, PMS, anxiety and insomnia, with Saffron helping to increase resistance to emotional, environmental, physical and biological stressors. Bringing your body back into a state of harmony with your environment is often a challenging journey and is unique to each person. Herbs are only one component of restoring balance. Healthy nutrition, appropriate lifestyle changes and support through counselling with mental health professionals are all important in enhancing the body's own ability to cope with stress and improving well-being. If you feel you need support in achieving more balance in your life please reach out via DM or website (link below). https://www.performanceinhealth.com.au/contact/

19.01.2022 Beautiful organic strawberries So I took myself off to the Orange Grove Farmers markets early yesterday morning in Lilyfield to secure some beautiful organic produce for the week ahead. Now we are enjoying a beautiful morning tea of these scrumptious fresh strawberries. Full of antioxidants and taste

18.01.2022 HOMEMADE MINESTRONE SOUP - THE PERFECT LIGHT WEEKNIGHT DINNER CHOICE One of my favourite dishes for dinner is a beautiful Mediterranean minestrone soup. The beauty of this dish is that if made on a Sunday afternoon, it sets you up for a healthy, light and nutritious dinner for quite a few weeknights. For those busy people amongst us, having dinner already prepared after a long day is a blessing. Today with it raining outside, I made a particular minestrone from a region of ...Italy called Minestrone alla Genovese. Borlotti beans for protein, onion, garlic, celery, parsley, sage, celery, carrots, green beans, pumpkin, shelled peas, zucchini, cabbage, fresh basil, tomato paste, a tin of chopped tomatoes, 100g pancetta if you desire, vegetable stock and a handful of buckwheat & sweet potato noodles (my substitute for normal pasta). I like my night meals to be lower in carbohydrates so I tend to get my carbs from veges or salad as opposed to grains or starchy vegetables. For this reason, minestrone is an all round gold star choice, especially because of the array of healthy vegetables. Serve with a dollop of home made dairy free pesto and enjoy. Dinner done for several nights ahead.... The Mediterranean diet continues to be the healthiest diet backed by research.

17.01.2022 ARE YOU EATING ENOUGH PROTEIN? I have written this post so I can share just how powerful a simple dietary change can be in improving your energy, mood, sleep, weight loss and more. Sitting down with my clients, and reviewing their diet is one of the most important roles I believe I have as a naturopath. Whilst working towards an optimal weight is important, it's most certainly not the only focus as there are so many other important reasons for eating strategically.... We all need specific amounts of micronutrients for our bodies to perform such as magnesium, B vitamins, zinc and selenium, to name a few, but we also rely on 3 main macronutrients. These are Carbohydrates, Fats, and Protein. I also include Fibre in this important group! But that is for another day; today is all about protein. One of the most common dietary mistakes I see revolves around the low intake of protein. Rectifying this can often be a game-changer where physical and mental performance is concerned. You see, protein not only provides you with an essential source of energy throughout the day, but it contains amino acids which are the main building blocks of your entire body. But what does this mean? What are building blocks for? Without amino acids from protein in your diet, your body is unable to build muscle, hormones, immune cells, organs, bones, enzymes and skin. It's also needed to make feel-good brain chemicals serotonin, dopamine and GABA. Unlike carbs, protein is a hero when it comes to giving you energy throughout your day, keeping you full & stopping sugar cravings. Unlike carbs which can cause high blood sugar surges and insulin spikes when eaten on their own and in too big of a portion, adding protein to a meal reduces this impact. Weight management and cholesterol levels benefit also. So, how much protein do you need? This depends on age, your sex, weight, physical activity and more. Eating a palm-size of good quality protein at every meal is a great start, especially breakfast and a minimum of 1g of protein per kg of body weight as a minimum each day is a good rule of thumb. If you have any questions regarding this post please ask in the comments below.

17.01.2022 Really want to take my organic activated nuts to clinic today for a healthy snack but it’s not looking good.....cats and boxes hey! Happy Friday folks

16.01.2022 I love it when birds visit the clinic on a rainy day and the tree outside is blossoming. Sydney in spring is beautiful

14.01.2022 What kind of weekend warrior are you? With my patient’s permission, I am sharing part of her story with you today. She inspired me this week with her attitude towards how she spends her weekends. You see, most individuals I meet pretty much let their hair down on a weekend. ...Continue reading

14.01.2022 IS INFLAMMATION + DIET THE CAUSE OF YOUR HIGH CHOLESTEROL? After a recent visit to your GP, your blood test results show your cholesterol levels are too high. But you can't understand why? You thought your diet was okay? Sounds familiar? Keep reading. ... Cholesterol has gained a bad reputation because when "bad cholesterol" is in excess it can develop fatty deposits in your arteries which can oxidise, harden, cause plaques, narrow your arteries and sometimes cause a clot. These clots can then break off, increasing your chances of a stroke or heart attack. However, cholesterol is also an important friend to your body as it is critical for the best possible health. An important piece of information that is often forgotten. Most people don't realise that cholesterol is a powerful healing agent, which is why your body makes its own cholesterol to fight the damage in your body caused by inflammation. It may come as a surprise that up to 80% of cholesterol is produced by your body. A good portion of cholesterol does still come from the saturated fat in your diet, so healthy eating is part of the strategy when normalising cholesterol. However, looking at why your body is producing more than it needs to must not be overlooked. As a naturopath, identifying the cause & reducing inflammation in the body is an important KPI when supporting high cholesterol and reducing cardiovascular heart disease risk. Reducing the cholesterol in your food is only part of the problem. Cholesterol is a waxy fat-like substance that moves through your body in your bloodstream. Without it, many vital processes can't happen properly. Cholesterol is the primary building block for all cell membranes in places like your brain, muscle, skin & more. It's needed to make your essential hormones, including oestrogen, progesterone, testosterone & cortisol. You also need cholesterol in your skin cells to make Vitamin D from the sun and make bile acids that dissolve the fat in your food. Can you see why simply lowering cholesterol might be ignoring underlying problems? For support reducing your high cholesterol levels, contact Tanya today via the link in our bio.

13.01.2022 EMPLOYEE DIET & LIFESTYLE STRATEGIES TO SUPPORT WORKPLACE MENTAL HEALTH & JOB EFFECTIVENESS Now more than ever before, career happiness & effectiveness are critically impacted by daily personal choices made around food, exercise, stress management, sleep and lifestyle. With workplace flexibility being more available to most in the face of COVID 19, the potential to implement healthy daily choices into your working week is something previous generations only dreamt about.... With my prior background in supporting Human Resources decision making & my Naturopathic Bachelor of Health science studies, conversations with patients about how diet and lifestyle decisions impact their daily career experience are the norm. Due to my belief that diet, lifestyle and mental health are often intimately intertwined, I work alongside several mental health practitioners in my clinic. Being highly energised, strategic, resilient and calm under pressure are certainly career requirements for many of us in these unprecedented times. Achieving this during heightened stress in our homes and our economy makes this a challenging task. Strategic eating for work performance cannot be underestimated especially when stress impacts the body in so many ways as explained in my blog - https://www.performanceinhealth.com.au//effects-of-daily-/ Here are a few strategic tips to consciously ‘Eat Yourself into job effectiveness. 1. Always eat a good source of protein with every meal especially breakfast: this ensures that blood sugar levels are balanced and sets you up for energy in the afternoon rather than the 3pm slump and brain fog 2. Eat a big fresh salad at lunch with a good fat such as olive oil or avocado and protein such as steamed chicken, salmon, chickpeas, quinoa. Your afternoon brain performance will thank you! 3. Don’t skip meals-energy for the brain is important for job performance 4. Keep hydrated: dehydration mimics exhaustion. Aim for 2-3 litres a day 5. Avoid high sugar foods including fruit juices as they will wreak havoc on blood sugar levels, brain performance & energy For more information send me a message or reach our via the website.

13.01.2022 National Herbal Medicine week: Baical Scullcap for Hayfever As we near the end of National Herbal Medicine week, I thought I’d share one of my most reliable herbal medicines with you. Baical Skullcap also known botanically as Scutellaria baicalensis is one of the most widely used herbs for treating inflammation and allergic reactions. As is the case with most herbs, it also has other health actions such as protecting the liver and reducing anxiety. Always a wonderful addition when making up a hayfever mix for clients.

12.01.2022 TOPS TIPS TO AVOID THE 3PM ENERGY SLUMP **Save this post for future reference A common complaint I get from clients is, I have no energy in the afternoon.... Having no energy in the afternoon can be debilitating. Whether you're dragging yourself to an office meeting where you struggle to stay awake or you're at home and would rather do anything else than prepare dinner or get the kids homework sorted. And, you can definitely forget about that afternoon exercise you planned that’s certainly out of the question. Sound familiar? Improving energy is one of the most common treatment objectives I have with my clients. With no energy it's simply impossible to feel great and to be honest, it can often feel like depression if it becomes chronic enough. Home life suffers, work like suffers, relationships suffer, good dietary choices suffer, exercise plans suffer, and mood suffers. So, why does this happen? Whilst there are some health conditions that can certainly impact energy, I find that with many people, afternoon fatigue can be fixed with a few dietary changes that can help bring back the bounce in your afternoon. Some of the main causes of the afternoon crash are: HIGH CARBOHYDRATES - When breakfast and lunch are high in carbohydrates and have very little protein and healthy fats your blood sugar levels rise very high after eating and then come crashing down quickly. Meaning your energy peaks and then is gone. DEHYDRATION - Not enough water causes fatigue. CAFFEINE - When fatigued in the afternoon, most reach for caffeine and this then increases cortisol and makes it more difficult to get a good night’s sleep which also contributes to the afternoon crash the next day. So, what can you do? 1. Start the day with a protein rich breakfast combined with a good fat and carbs. Do the same for lunch and this will balance your blood sugar levels and prevent the afternoon energy crash. 2. Keep hydrated (min of 2 litres per day). 3. Avoid caffeine after lunch. 4. Avoid high sugar snacks as an energy crash will soon follow. If your still struggling to beat that slump please feel free to reach out for more personalised advice.

11.01.2022 *Save this post* Did you know your Liver plays a role in over 500 processes in your body? This is why it’s so important to love your liver. Look after your liver correctly & it will look after you. ... So, How do you best look after this super organ? Here are some of my top tips: 1. Eat organic food - if possible food that hasn't been sprayed with pesticides, alternatively always wash your fruit and vegetables 2. Eat a diet rich in green leafy vegetables and include all colours of the rainbow to ensure you're eating a wide range of nutrients 3. Eat good quality sources of protein every day as amino acids are critical for liver support 4. Avoid foods that are high in preservatives, highly processed or have excessive sugars such as fructose & corn syrup. With non-alcoholic fatty liver disease on the rise, be aware of hidden sugars in your food 5. Avoid meats with added hormones 6. Moderate your alcohol consumption 7. Drink pure, filtered water 8. Drink freshly squeezed lemon in water before meals or 1 teaspoon of apple cider vinegar in 1/3 cup of filtered water to stimulate digestion and liver detoxification before breakfast 9. Think carefully before taking too many over the counter drugs unless prescribed by your GP and consider non-toxic cleaning and skincare products 10. Include a range of Brassica vegetables in your daily diet such as cabbage, cauliflower, kale, broccoli, Brussel sprouts and Bok choy as they contain compounds called glucosinolates that increase Phase I and II liver enzymes, which support your liver 11. Add fresh and dried turmeric to your meals as it's a wonderful antioxidant and supports liver detoxification 12. Add garlic and onions wherever you can as they contain sulphur which helps the liver in detoxification Whilst naturopaths use a range of herbal medicines and supplements to help people repair and support their liver, there is no better strategy than being conscious about the foods you eat and toxins you expose your body to. And remember that what you put on your skin must also pass through your liver. For more information head to my latest blog. https://www.performanceinhealth.com.au//ways-to-love-your/

11.01.2022 HIGH BLOOD PRESSURE & BADLY MANAGED STRESS As 2021 fast approaches, putting in place ways to reduce consistently raised blood pressure is important. In most of us, youth is incredibly forgiving. Hit your 40’s, 50’s and beyond and your body is far less forgiving. When stressed with life, work, whatever is stressing you - your body doesn’t differentiate between that stress and you having to run from the tiger in this photo.... It is all about survival to your bodies inbuilt computer. So your blood vessels tighten and become more narrow immediately increasing blood pressure & on top of that your body produces its own sugar so your muscles and brain have power, strength and alertness. Issue is - you don’t actually run, fight then relax. You don’t use the extra sugar to sprint or fight. Instead, you remain sitting in that chair. The threat has not gone as far as your body is concerned. Instead, your blood pressure remains high and that sugar not used gets stored, mostly on your abdomen. So many patients say to me but I don’t understand, I exercise at the gym and I eat well?. I then ask is there constant stress in your life? What relaxing, calming disciplines do you have in place to turn that stress off?. My next question is about their sleep..... a story for another post. I’m rarely given a satisfactory answer. So in 2021, put in place things that turn off the stress response...a moderate paced walk in the park, in the sun, smiling at puppies or a restorative yoga class a few days a week, a weekly Thai foot massage, a bath at night....read more here https://www.performanceinhealth.com.au//effects-of-daily-/

10.01.2022 THE DIRTY DOZEN & CLEAN FIFTEEN Are you eating lots of pesticides on your fruit & vegetables? **Save this post for future reference**... If you have been reading my posts for a while, you will know how passionate I am about eating organic food and supporting your liver by not over doing the toxins. I am also realistic that buying organic is not always a possibility. In many cases it can be unaffordable and sometimes certain fruits and vegetables are unavailable. What I will say though is that your grocery bill can certainly be reduced by making a weekly visit to a nearby organic food market. There are now a lot of organic farmer markets in Sydney and around Australia. Follow this link for details on some NSW markets - https://www.organicfoodmarkets.com.au/ I for one notice a huge difference in my fruit & vege bill when I take my black shopping trolley to the Leichhardt or Marrickville organic markets early on a Saturday or Sunday morning. Not only am I supporting some wonderful local growers but I’m having a significant impact on my toxic load. DIRTY DOZEN & CLEAN FIFTEEN Our livers and your bodies are inundated day in and day out with toxins and most people don’t realise that a huge proportion of these toxins come from the pesticides on our foods. See below for details on the best and worst fruit and vegetables for pesticides. For more information on the levels of herbicides and pesticides used on conventional fruit and vegetables you can also refer to the following world study which has some excellent information - https://www.ewg.org/foodnews/

09.01.2022 Who says you can’t bring a yummy gourmet salad to work......Bought some nice white salad bowls so practitioners can eat in style at Performance in Health. Loving my shaved fennel in salads at the moment. Not only is it one of my favourite herbal medicines for digestion and inflammation in the gut but it adds a yummy bite to my lunchtime salad.

09.01.2022 KALE, CANNELLINI BEAN & LEMON SOUP Finding recipes to include kale is a weekly KPI for me, not to mention adding pure vegetarian meals to my weekly family menu. So, I’m attempting this recipe tonight and will share the recipe and photos later if it turns out a huge hit in my household.... Why do I love Kale so much? It’s rich in magnesium & potassium, high in antioxidants and a wonderful source of vitamin C, A, B, K and more. Quite the super food! To top it off it’s low GI.

09.01.2022 HOW HERBAL MEDICINE CAN HELP YOUR PERSISTENT CONSTIPATION Being regular in the No.2 department is a joy in life that many of us may take for granted. However, anyone that journeys through life with constant constipation knows full well that straining and struggling on the toilet each day is no way to have fun. Whilst my next website blog will go into considerable detail about this frustrating condition, here are some valuable tips to help you get off the toilet with a smile ...on your face. In my clinic, common reasons for trouble in the no.2 department include: A diet low in fibre as fibre holds water in your stool and this keeps it soft Way too little water consumed throughout the day Medication side effects Excess dairy or iron Not enough physical exercise Medical conditions such as underactive thyroid, irritable bowel syndrome or Irritable Bowel Disease Food allergies and intolerances Unbalanced gut bacteria Stress and emotions The cause of constipation is unique to every individual. However, the importance of moving the no.2 along quickly is critical as toxins can be reabsorbed back into your body, causing all kinds of health consequences. Herbal medicines combined with a focus on the cause of your constipation can help kick start a healthy no.2. Whilst each person will require different herbs depending on medical conditions and causes, some of my favourites include slippery elm, marshmallow, and psyllium for initial gentle stimulation. Suppose that doesn’t quite get things moving along nicely and more help is needed. In that case, I often rely on herbs containing anthraquinone glycosides such as buckthorn, cascara or senna combined with beautiful digestive bitter herbs like dandelion root and gentian. I certainly would not take anthraquinones or digestive bitters without guidance from a trained herbalist because when misused and in the wrong doses, you may find yourself in more pain than when you started. If you do need help with constipation, please reach out via the link below. https://www.performanceinhealth.com.au/contact/

09.01.2022 WHAT IS THE DIFFERENCE BETWEEN PROBIOTICS + PREBIOTICS? Rarely do I see clients in my clinic who understand the difference so, let me explain. Firstly, your body has a co-dependent relationship with trillions of bacteria, fungi and other micro-organisms currently living within your gut. These are called your microbiome. The lack of appreciation towards this amazing ecosystem has seen us willy-nilly kill & destroy our "microbiome families" due to the narrow understanding of... their importance in our lives. Your immune system, mental health, mood, ability to breakdown food & absorb critical nutrients, and your hormonal health all depend on them. When your diet doesn't nurture your ecosystem or, if you have a history of taking certain medications such as antibiotics that destroy most species within your gut, you have a situation where your gut microbiota is not balanced. Science calls this "dysbiosis". This is the reason why it is always essential to follow antibiotics with a good probiotic and prebiotic. So, what are probiotics? I compare them to employing a contractor if a staff member in your office goes on holidays. You need someone to do the job right until they return? This is the job of a probiotic. Some people think that they become permanent, but that is not the case. Whilst they are live bacteria, studies have shown that probiotics do not take up permanent residence in your gut. This is where prebiotics step in. Prebiotics, on the other hand, are the food for your gut microbiota, stimulating their growth. Think of them as a fertilizer for the trillions of species that should be thriving in the right numbers. Many people only need prebiotics once the ecosystem balance is restored. Probiotics, for most of you, are not required long-term if used correctly. I recommend taking prebiotics and probiotics together only for a specific period, allowing you to restore function optimally whilst re-growing your ecosystem once again. For more information on how to restore your gut "microbiome family" click the below link. https://www.performanceinhealth.com.au//microbiome-family/

08.01.2022 CAN FIXING YOUR DIGESTION BE AS SIMPLE AS SWAPPING ONE DAIRY FOR ANOTHER? A huge number of my clients have digestive issues. For many, it’s their norm now and they carry on in life with abdominal pain, bloating, nausea, diarrhoea, constipation, excessive & smelly wind, reflux and more. Little do they realise that their quality of life, mood, energy levels and overall health can improve enormously with a few simple dietary changes. For many, a simple dietary substitute can ...be a game changer. Many of you have heard about celiac disease, gluten sensitivity & lactose intolerance but I find that most know little about casein (A1) sensitivity. This post will provide some easy to digest (pardon the pun) insights into casein and some wonderful substitutes if you're one of those people, like myself, who simply can't tolerate it. So, what on earth is casein? Casein is a protein found in dairy. In cow milk, the -casein (beta-casein) includes two types, A1 and A2. This probably makes it easier to understand the A2 milk which is now available on your supermarket shelves. Different proteins found in dairy can affect digestion differently with some people being sensitive to all of it. For a lot of people, consuming A1 -casein can cause some awful digestion problems that resemble lactose intolerance, whereas if they only eat the A2 version, their digestion is normal. So, what about goat and sheep milk then? Fortunately, sheep and goat dairy have much less or nil A1 -casein and are mostly made up of the more easily digestible A2 -casein. This is great news for a lot of people as whenever I see a client with a lifetime of digestive issues, asking them to give up all dairy can seem devastating. Whilst there is always a chance that switching to goat and sheep dairy might not solve your digestive issues, assessing your reaction to A2 milk, goat, sheep and even buffalo dairy is a good first step. And don’t forget, there are some amazing choices of cheese and yoghurts available. Helping people to understand the cause of their digestion issues is a passion of mine and its always wonderful when a simple change in dairy, makes the world of difference.

08.01.2022 BEAUTIFUL QUOTE-HAD TO SHARE Was scrolling through Facebook a little earlier and this came up from Elephant meditation. Isn’t it lovely and so very true

08.01.2022 Saw Palmetto (Serenoa repens) for Prostate Health If you are a man approaching your forties or older, it is important to start thinking about your prostate's health. Your prostate is prone to hormonal level changes meaning it will inevitably enlarge as you age. This prostate growth can negatively impact your urethra and urination. Some symptoms can include reduced bladder control and urination force, the need to urinate more frequently and an increased risk of urinary tract &... bladder infections. These symptoms are common in Benign Prostatic Hyperplasia (BPH). Naturopathic medicine has a lot to offer men that experience Benign Prostatic Hyperplasia, both on its own and in combination with conventional medicine. BPH is a complex process and treatment needs to be individualised for each person, most often incorporating important dietary and lifestyle recommendations and the therapeutic assistance of several herbs and nutrients including zinc. Perhaps the most scientifically studied and researched herbal medicine treatment is Saw Palmetto, described by the American Eclectic physicians as "the old man's friend." The berry extract has been investigated in numerous clinical studies with the mechanism of action thought to be related to its ability to reduce DHT & testosterone binding to prostate cells, the inhibition of 5-alpha reductase enzymes and its anti-inflammatory properties. Saw Palmetto is extremely popular in Europe and especially Germany for its safety and managing life-disrupting symptoms of this condition. My upcoming website blog and Facebook post will provide a much more detailed look at Benign Prostatic Hyperplasia, understanding the condition itself and sharing information on how a naturopathic approach may improve symptoms.

07.01.2022 WHAT'S CAUSING YOUR BRAIN FOG? Having suffered from brain fog for many years, I understand how debilitating it can be to live with. The impact it has on your quality of life, work productivity, the lack of enjoyment towards many tasks, relationship consequences & overall happiness. One of the reasons I became a naturopath was due to my constant quest to put an end to my fatigue and relentless brain fog. ... So, what is Brain Fog? Describing it to someone who has never experienced brain fog, is not an easy task. Firstly, it's often linked to a certain level of fatigue. Others describe it as being like a hangover without having any alcohol whatsoever. Poor concentration, problems with focusing, mental fatigue, no mental clarity, memory issues, a fuzzy and heavy head, can't think clearly or "I just zoom out". Why is Brain Fog happening? There are many reasons that you may be suffering from Brain Fog, and it is a well-documented symptom of a significant number of health conditions. However, there are also some other simple causes of brain fog which may surprise you. Here are 4 potential reasons: 1. YOU ARE DEHYDRATED: Brains are sensitive to being hydrated with most people noticing the effects in the afternoon when they have gone all day without enough water. Drinking a minimum of 2 litres of water is a great KPI. Buy yourself a 1-litre flask and drink 1 before lunch and 1 after lunch. 2. YOUR EATING PATTERN NEEDS ADJUSTMENT: Eating excess carbs and sugar with a lack of quality protein and good fats will cause insulin spikes and then a quick drop in sugar. Leaving too long between meals or snacks is also a culprit. 3. NOT ENOUGH SLEEP: 8 hours sleep is an important KPI I set my clients due to the vast impacts of sleep deprivation. Brains need rest to be alert and to restore function. Setting a plan for yourself to improve the quality and duration of your shut-eye is crucial in eliminating brain fog. 4. SITTING FOR TOO LONG: A 10 min brisk walk at lunch may fight off afternoon brain fog. If you need support and guidance in relieving your brain fog, please reach out via our website https://www.performanceinhealth.com.au/contact/

05.01.2022 BE PREPARED: THE KEY TO HEALTHY FOOD CHOICES My number one tip to all of my clients is to be prepared in the food department. Today, I have cut up some scrumptious organic strawberries just purchased from Orange Grove Organic Farmers Markets Lilyfield. When opening the fridge, this is front and centre for a sweet, low carb and highly nutritious snack.... Enjoy your weekend folks

04.01.2022 MERRY XMAS from Performance in Health Wishing you all a wonderful Xmas and an enjoyable start to 2021. Performance in Health wellbeing clinic will close its doors from the 24th of December returning on the 4th January.... We still have some beautiful hampers available to pop under the tree as well as gift vouchers for naturopathic consultations or our organic retail store should someone you love be keen on a healthy start to 2021. Thank you for your support this year and we hope you have a well deserved and fun break over Xmas.

03.01.2022 ARE YOU CONSTANTLY DRAGGING YOURSELF THROUGH YOUR DAY? FOOD INTOLERANCES MAY BE THE CAUSE... It took many years of throat-clearing, brain fog, loose stools, mood changes, restless sleep, daytime sleepiness, itchy skin, an Advanced Diploma in Naturopathy and a Bachelor of Health Science to understand that a food intolerance was the cause of my symptoms. Better late than never I say!! Personally, my intolerances are predominantly dairy or what is known as lactose intolerance. ...The sad part is that give me a cheese platter or a piece of cheesecake, and I am the happiest girl in the world. Why is that we are often attracted to what is not good for us? Since I have so many clients with similar symptoms, one of the first exercises we do together is an elimination diet followed by a strategic reintroduction of foods. This is the gold standard approach to truly understand the culprit foods that may be triggering and sustaining these chronic quality of life issues. Common trigger foods are dairy, gluten, eggs, FODMAPS, salicylates, high histamine foods and more. This week I decided to experiment on myself given I have so many clients at present in the elimination/reintroduction phase of their treatment. As the Mediterranean diet is my favourite way of eating for optimal healthy aging, I decided to bring back moderate amounts of sheep & goat feta into my diet for 3 days and then wait and assess. Day 1 it started. I felt flat, had no energy, little motivation to exercise, my brain fog returned, throat clearing came on strong, elbows started itching, I tossed and turned at night, and my stools became loose. The difference in how I felt was like comparing two different people. Brain fog and lack of energy made me feel like a zombie, which I regularly hear from clients when describing how they are feeling. So, if you have symptoms that may appear not to be linked, look carefully at your diet. Whilst the elimination and reintroduction of foods under the guidance of a trained naturopath can be a project of commitment, it really can be life-changing once you experience the difference in your quality of life. As one client explained, it’s been a game-changer.

02.01.2022 Adaptogen Herbs during Herbal Medicine Week This week is herbal medicine week. One of my most beloved category of herbs are called adaptogens as they help our bodies adapt to stress and restore balance. With plants having to deal with enormous stress themselves, they contain compounds to help them adapt. For this reason, these beautiful herbal medicines help improve your body’s resistance to emotional, physical and biological stress, so you may return to a place of normal f...unction. Siberian ginseng, botanical name Eleutherococcus senticosus is a herbal medicine I use often in my practice for type A, highly stressed men and women who work long hours, have inadequate sleep and need to perform. Siberian ginseng also strengthens the immune system and increases endurance, a necessity for many with busy lives. As we celebrate Herbal medicine week, I dedicate this post to the powerful restoring effects of adaptogens.

01.01.2022 Organic herbal antioxidant iced tea brewed with fresh mint overnight in the fridge. Perfect for sipping with ice on a hot summers day.