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25.01.2022 On the final day of #NaturalMedicineWeek (a day late I know), I think it is necessary to point out that a healthy diet is MORE than including 1 or even 10 superfoods! Notice how I always had super foods in quotations this week? Because in the end, they are just foods like any other food. Different nutrient profiles, yes, but still just food. Our diets (and our health) are more complicated than focusing on individual foods and nutrients. While nutrients can (and often are ...in natural medicine) utilised for their therapeutic effects, it isn’t necessary or helpful to isolate them, or pick & choose which we ones we want & which ones we don’t care about. As Aristotle once said, The whole is greater than the sum of its parts and this true of ALL things when it comes to health. whole foods are better in the diet than isolated nutrients (nutrients often work together synergistically to have a greater benefit than when eaten alone) a well-balanced lifestyle is better than having a perfect diet but no exercise/poor sleep/excessive stress (a great diet is great, but if you’re just sitting around/not sleeping/ stressed to the core you won’t exactly be reaping the benefits, will you?) a happy, healthy mind-body-soul is better than fitting a dress size smaller than you usually do (if you look good but don’t FEEL good, what’s the point?) This is, after all, what NATURAL MEDICINE is all about!!! Treating the WHOLE person, not the just the symptoms , not just the individual body part affected , not just the physical ... it’s all about the S Y N E R G Y my friends. So today’s super food (again) is not a food at all, but it’s sure as hell delicious & nourishing: a balanced, healthy lifestyle. It starts with you and ends with you (& maybe a little natural medicine here and there)

23.01.2022 Who knew lettuce could be so beautiful? Like a rose in full bloom I hope you are all doing well and looking after yourselves & your loved ones

19.01.2022 Mine’s bottom right . What’s yours?

19.01.2022 If there’s one thing all of us could do to improve our health as a population, it would be to simply EAT MORE VEGETABLES. In 2014-2015, an Australian report estimated that only 5% of children and 7% of adults reached their daily intake of vegetables*. Does that surprise you? And what does this mean for our health?... Well, a range of micronutrient deficiencies spring to mind - as well as the fact that vegetables are likely to be replaced in the diet with more energy dense and less nutritious foods resulting in weight gain and poorer health outcomes. So what can you do about it? aim for 6 servings of vegetables every day fill half of your plate with non-starchy veg snack on veg sticks & hummus or nut butter for protein add vegetables to savoury breakfasts like omelettes or tofu scrambles (even sweet breakfasts - carrot cake oatmeal or zucchini muffins, anyone?) pop some extra veg in your smoothies or juices if you have them bulk up soups & stews with extra veg - winter is the perfect time for this one! Need ideas or support planning a diet that reaches your food group targets? Get in touch via DM or email [email protected] Wishing you all a happy, healthy & vegetable-filled week * https://www.aihw.gov.au//indica/fruit-and-vegetable-intake

19.01.2022 Diversity Individuality What makes you YOU Celebrate yourself

18.01.2022 Swipe before reading Can you believe that this is a genuine advertisement for 7-up from 1955?! It’s incredible the difference 65 years can make! Yet we still have such a long way to go... Here at EGN, our main goal is education & empowerment. We believe wholeheartedly that when YOU are given the knowledge & tools, YOU are the one that can make amazing things happen ... This is part of the reason that meal plans aren’t something we do for most clients. Instead of telling you WHAT to eat, we focus on teaching you HOW to eat... ...for YOUR goals ...for YOUR health ...for YOUR life ...for YOU When you KNOW better, you DO better

17.01.2022 I’m cheating again today. Sorry not sorry ‘bout it. Adequate rest & regular exercise are just as important to your body’s health as any super food. Ensuring you are getting enough sleep and taking a break when you need it (physically or mentally) means that your body is able to: repair & grow cells, including muscles digest your food properly (rest & digest mode) consolidate memories & maintain cognitive function (brain plasticity - neurons re-organise themselves wh...ile you sleep) synthesise & balance hormones maintain heart health support immune health, particularly when you are already sick Aim for 7-9hrs a night While it’s important to have enough sleep, and rest when your body needs to, exercise is crucial to good health for many reasons: strengthen muscles & bones (including your as below) lower heart rate & BP and reduce risk of heart disease improves circulation helping to deliver oxygen & nutrients to cells in the body (reduced risk of disease & higher energy) weight regulation stimulates release of endorphins, dopamine, serotonin & norepinephrine (happy hormones) to promote better moods & higher self-esteem will help you sleep better A combination of cardio & resistance/strength training is ideal - 150min of moderate aerobic (cardio) per week with at least 2 strength training sessions of all major muscle groups per week is recommended. Hope you all get some good quality exercise & rest in this weekend

17.01.2022 Happy Natural Medicine Week! (For tomorrow) I know I’ve been away for a little while now, but I couldn’t resist popping back on social media to celebrate such a wonderful time of the year! I Natural Medicine for many reasons, but mainly because it prioritises the INDIVIDUAL. That’s right, it prioritises YOU and supports YOUR BODY towards its natural healing. ... Though I’m studying Naturopathy at the moment, my completed qualification is in Nutritional Medicine. So this next week I thought I’d focus on what initially drew me to natural medicine (the power of food & nutrition) with a different everyday super food for each day of the week, starting tomorrow. For tonight, I want to leave you with just one question: What do you about Natural Medicine?

16.01.2022 Day 4 of #NaturalMedicineWeek & the super food I want to share with you today is one that I’ve recently begun including in my diet on a regular basis - shiitake mushrooms! I know, I know, that mushrooms are one of those things that you either LOVE or hate - but it’s safe to say that I LOVE shiitake mushrooms, and not only for it’s delicious savoury taste & chewy texture! Shiitake mushrooms are rich in nutrients including: various B vitamins copper... selenium zinc vitamin D 8 essential amino acids They are also high in the polysaccharide beta-glucan that we spoke about yesterday in my post about oats! Another polysaccharide/fibre that they are high in is lentinan which has been shown to demonstrate high immune strengthening properties. Other potential benefits of consuming shiitake mushrooms regularly in your diet (or as supplements) are: heart protective potentially anti-cancer antibacterial & antiviral strengthen bones (vitamin D) I include shiitake mushrooms in my curries, soups, noodle dishes, homemade pies and am hoping to try them baked for a crispy snack soon!

16.01.2022 So that’s what I’m going to do. Some of you may have already noticed I’ve been MIA on social media for the last few weeks. A lot has been going on in my personal life, on top of what we are all currently experiencing in relation to COVID-19. For these personal reasons I am choosing to take a break from posting on social media, at least for the next couple of weeks while I’m churning out assessments.... I am still taking bookings for online Nutrition consultations, for both new & existing clients. Email [email protected] if you are interested. I hope you are all healthy & happy.

15.01.2022 Is fear holding you back? From reaching your full potential... From living your dreams... Or even just from working on your health?... With absolute certainty, I can tell you... You’re not the only one. I know this because fear holds me back too, even when I try not to let it. Just this week I attended my first EVER Zumba class at my gym. I was pretty terrified... what if I was awful? What if I embarrassed myself? What if I wasn’t fit enough to keep up? All those What Ifs didn’t matter in the end. I went, I had fun, and got to witness a room full of women doing their thing, workin’ on their fitness and ENJOYING IT It was this small, seemingly meaningless experience that got me thinking about how fear prevents us from doing so many things that we want or need to do. Yes, it’s scary - but wonderful things can happen when you push past the fear. Be brave & take that first step

14.01.2022 The first super food I want to share for #NaturalMedicineWeek is the humble (delicious & nutritious) broccoli! I’m sure this cruciferous vegetable is a staple in many of your diets already, and for good reason! These mini trees are packed with the so much of the good stuff, like: FIBRE- if there’s one thing many of us need more of in our diets, it’s fibre. Essential for good gut health, the fibre in broccoli helps to feed our good bacteria ... IRON + VIT C- 1 cup of broccoli may provide up to 5% of your daily iron requirement & being high in vitamin C (as long as not exposed to high heat) will assist in absorbing this non-heme iron. VIT K- important for blood clotting & bone metabolism. POTASSIUM- essential for normal cell function e.g. muscle contractions & nerve signals. INDOLE-3-CARBINOL- I3C assists with oestrogen clearance & correcting oestrogen dominance/excess, and is also believed to block the ability of cancer cells to replicate. SULFORAPHANE- highest amounts of this compound are found in broccoli sprouts; sulforaphane is an extremely healthful, anti-carcinogenic, anti-diabetic and anti-inflammatory compound. other antioxidants found in broccoli include carotenoids & quercetin which play a role in preventing damage to cells and reducing the risk of disease. Broccoli should be avoided, especially raw, in individuals with hypothyroidism due to its goitrogenic properties as well by individuals taking blood thinners. In cases of oxalate sensitivity, leaky gut or a history of kidney stones, it’s best to limit broccoli intake OR boil the broccoli well & dispose of the boiled water to reduce oxalate content. My personal fave way to have broccoli is drizzled in EVOO & roasted in the oven @ 180c for 15-20min

10.01.2022 APPLE & CINNAMON OATS A winter warmer if there ever was one! And a delicious, nourishing breakfast to boot. Cooked apples are easy to digest, provide higher amounts of the gut-healing fibre pectin than their raw counterpart & can help to alleviate constipation. If keeping the skins on (which I advise you do for all the extra nutrients), choose organic!... When you think cinnamon, do you think donut? Or perhaps even chai? Well this humble brown spice actually has the wonderful benefit of lowering blood sugar levels & reducing insulin resistance as well as being delish . Always opt for Ceylon cinnamon (aka true cinnamon). I know I go on about the benefits of oats for breakfast all. the. time. #sorrynotsorry But they are a wonderful breakfast option, particularly in winter. As a complex carb, they provide more sustainable energy when compared to your regular sugar-laden cereals and keep you fuller for longer & can help lower your cholesterol (thanks, fibre!) RECIPE Servings: 2 Ingredients: 1 cup rolled oats 1 apple, diced 1tsp ground cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg 1.5 cup + a dash of milk of choice (I used unsweetened cashew milk as I find it creamier than other nut milks) Method: 1. Add apple to saucepan with enough filtered water to cover the apple pieces (roughly 2-3cm from bottom of pan). Let cook/stew on medium heat for roughly 10 minutes (I slowly unpacked & repacked the dishwasher while it cooked). 2. When apples become soft, with a jelly-ish sheen, add oats & milk to saucepan. 3. Let cook until reached your desired consistency. I cooked mine for 7-10min, though porridge-y oats would take longer. 4. Once cooked, spoon into bowls. Add a dash (or more) of milk & top with your choice of goodies. I chose some chopped walnuts & 1 tsp of cashew butter. Other options include: pepitas, chopped almonds, a sprinkle of chia seeds, handful of blueberries, etc. I found this recipe sweet enough from the apples alone, but you could add a chopped up medjool date while cooking or drizzle lightly with maple syrup once served if desired. Happy Friday, friends!

10.01.2022 Happy Friday, friends

08.01.2022 Ok, so, it’s day 5 of #NaturalMedicineWeek and I know I’m technically cheating a bit here but... Though water isn’t actually a super FOOD, it’s definitely super in its own right. As many of you probably already know, our bodies are made up of approximately 70% water. So it stands to reason that many of our body parts & organs are largely made up of water too (see above). But what does that water actually do? Why do we need it to survive? There are likely too many reasons w...ater is essential to our survival to list in a single Instagram post, but I’ll try my best to include the main ones: flush out waste and toxins from our bodies (through urine, faeces & sweat) regulate body temperature (sweat cools your body down in extreme heat & when exercising - if you don’t replenish the water, your temp will continue to rise) lubricates & cushions your joints, tissues, spinal cord & your brain! aids digestion, assists nutrient absorption and delivery of oxygen & nutrients to cells may assist in activating your metabolism, increasing energy levels maintains cognitive function & stabilises mood keeps skin hydrated & bright What happens if you don’t get enough water? Well, symptoms of dehydration can range from mild (feeling thirsty, dry mouth, fatigue, headaches, muscle cramps), to more severe (very dry skin, dizziness, rapid heartbeat/rapid breathing, fainting & eventually death if not treated). Chronic dehydration can lead to constipation, constant fatigue & headaches, muscle weakness and reduced kidney function. As a rough guide to find out how much water you should be drinking per day: divide your weight by 30. E.g. a 70kg person should be drinking roughly 2.3L of water a day - potentially more depending on weather & exercise. My top tip for getting enough water is to carry a water bottle at all times! Drink a few sips regularly and it will become habit. Herbal teas and watery soups also contribute to your water intake - but your main intake should be through plain ole water!

05.01.2022 *sung to the tune of Vanilla Ice’s Ice Ice Baby* Today’s super food for #NaturalMedicineWeek is oats! Oats are a highly nourishing, extremely delicious and super comforting food. Most days begin with a bowl of warm oats for me. No matter what I eat for the rest of the day, I know that I started off on the right track. While oats are a wholegrain and high in carbs, they are also higher in protein & fat than most other grains - making them a more balanced option as main meal.... Oats are also high in fibre, including the powerful soluble fibre beta-glucan which has several benefits to the body including: lowering risk of heart disease improving blood sugar regulation & insulin response by delaying stomach emptying feeding the beneficial micro flora in your gut (yep - we’re talking about those good buggies again ) Oats are also high in numerous important vitamins, minerals and antioxidant plant compounds. These include (but are not limited to): minerals such as manganese, phosphorous, copper, magnesium, iron & zinc B vitamins B1, B5, B6 & B3 antioxidant group Avenanthramides as well as polyphenols (protect against oxidative stress & prevent disease) Oats have also been shown to be beneficial for our mood & mental health , and when applied topically for dry & itchy skin conditions such as eczema & psoriasis. Good news for those with celiac disease or gluten intolerance - while regular oats are not technically gluten free due to their processing, you can often find uncontaminated oats in your local health food shop!

04.01.2022 If you find it too difficult to be productive during this time, you’re not alone. I think a lot of us are in the same boat. I have been chipping slowly away at an assignment, but it feels like pulling teeth because my heart (and my head) is just not in it at the moment. I had planned to make most of the Easter chocolates (to gift) myself, but that has completely fallen by the wayside.... Though these things are small & insignificant to most, I know I’m not alone in feeling uninspired and rather glum. Despite this, we’re doing OK. Together, but separate, we will be OK.

01.01.2022 The second super food for #NaturalMedicineWeek is the berry (very) blue (but kinda purple) blueberries! Blueberries are rich in antioxidants and phytonutrients which help protect the body against cellular damage (how they can help prevent memory loss & support brain health). Their dark colour and many of their health benefits are thanks to the antioxidant flavonoid known as anthocyanin. These lil nutrient powerhouses are also high in:... VITAMIN C- protects against cellular damage, promotes iron absorption & supports healthy immune function. POTASSIUM- essential for normal cell function, can assist in lowering blood pressure. SOLUBLE FIBRE- slows the break down of sugars - great choice for those needing to regulate their blood sugar. Blueberries are nutrient dense, low calorie, widely available & affordable (esp. frozen) making them the ideal super food to enjoy regularly in your diet. Chuck a handful in your smoothie, on top of your yoghurt or muesli, or eat as is (maybe even covered in dark chocolate? )