Suzie Weber Naturopath in Woonona, New South Wales, Australia | Alternative & holistic health service

Suzie Weber Naturopath

Locality: Woonona, New South Wales, Australia

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• Medical and health
• Alternative & holistic health service

24.01.2022 ~ Pour yourself a tea, and start your day slowly ~ . I love waking up with my Beauty Tea. A powerful cup of antioxidants to protect my skin cells, plus the subtle hints of jasmine and rose to soothe my nervous system. My boutique herbal tea range is available over on the website. .... Have a beautiful weekend lovelies x

21.01.2022 MEAL PREPARATION TIPS . Here’s a little secret ... the keys to eating healthy are meal preparation and organisation! Honestly, if you aren’t already doing this, it will change your life (and health). . 1) Spend 1 hour on Sunday preparing snacks, breakfasts or lunches for the week. Need inspiration? Soups, quinoa and roasted vegetable salad, boiled eggs, chia pudding, bliss balls, or vegetable frittatas are nourishing and protein rich.... . 2) Make larger meals at dinner. Leftovers are a fantastic option for lunch the next day. Or make a double batch to freeze for another day. . 3) Cut your fruit and vegetables up in advance. Ideally you want to chop your ingredients on the day of use, as some nutrients can be loaded when exposed to oxygen. HOWEVER, if the option is to chop in advance - or not eat veggies at all, then it’s still going to be a better option. . 4) Frozen veggies - always handy to have a variety in the freezer for those days when your short on time or energy. I always have either sweet potato or cauliflower rice, frozen peas, pumpkin cubes and broccoli/cauliflower florets on hand. . I dedicate 2 days a week for meal prep (Sunday + Wednesday’s). It reduces stress and ensures the family eats well throughout the week SWx See more

21.01.2022 KIDS DIGESTION . Little tummies can easily become unsettled, whether it’s from certain foods, over eating (hello easter eggs), highly processed or inflammatory foods, eating too quickly, or digestive imbalances. BUDDHA BELLY was created to help soothe and settle upset little tummies. Combining anti-spasmodic and calming herbs including chamomile and lemon balm, subtle hints of peppermint, along with the sweet and warming properties of cinnamon.... This tea will help ease digestive discomforts. Enjoy 1-2 cups of tea for children or cooled and added to your toddlers drink bottle to sip on. This tea is a handy remedy to keep in the pantry for when little bellies need comforting

19.01.2022 Wise words from a Self-Care Retreat I attended last month I think this is something we all need to hear (on repeat!) x

18.01.2022 NURSING TEA . I created this organic blend to support healthy lactation and breast milk supply. Fennel, fenugreek, aniseed and caraway are lactation herbs. Lemon balm and fennel are well-known digestive herbs, to soothe your tummy. These digestive benefits also pass through breast milk, to help reduce infantile colic. . Chronic sleep deprivation can take its toll on your mental health. Lemon balm relaxes your nervous system and calms your mind.... . I drank this blend for 18mths whilst breastfeeding my son, I found it a beautiful ritual to begin and end my day . My herbal tea range are available on my website with more information x See more

15.01.2022 4 SELF-CARE TIPS FOR NEW MOTHERS . 1. FEED YOURSELF: Just as your baby needs to feed regularly, so do you mama! Nourishing yourself with nutrient-dense foods helps to support energy levels, mental health, and breastmilk supply. Time is limited with a newborn, so having food ready to go can make all the difference. Ask loved-ones to prepare some meals for you, have a basket of nourishing snacks ready to go, create a list of easy meals and snacks that can be made in 10-15minu...tes. . 2. LEARN TO SAY NO: Overcommitting to social events and visitors can really take its toll mentally and physically in the early days of motherhood. If you don’t have the energy or headspace to see people, it’s completely ok to reschedule or say no. Unfortunately it’s more often about just seeing the baby - instead of also supporting the mother during visits (but that’s a whole new post). . 3. SLEEP: ‘Sleep when the baby sleeps’ this is not always realistic when you have hormones flying all over the place, or other children to care for. So my advice here, is to support yourself to help fall asleep quickly, and rest when you can. Get off your phone and switch off tv at night. It can be tempting to scroll Instagram during the feeds, or stay up late watching a tv show ... just for some time out. These screens emit blue light, which impacts melatonin production. They also stimulate the brain and thought process ... not ideal for returning to back sleep! Instead play relaxing music and keep lighting low to help you fall back asleep smoothly. Take a nap in the afternoon when bub sleeps, or at least lie down and rest. If your partner is home, ask them to take the baby for an hour so you can sleep in. Sleep deprivation is a huge contributor for postnatal anxiety and depression, it needs to be a priority. . 4. BATCH COOKING: this is a huge time saver! Prepare meals that will last a few days, or that you can freeze for later on. Soups, curries, slow-cooked meals, frittatas, meat or chickpea patties, porridge, bliss balls ... all nourishing foods to help rebuild your strength and vitality SW x See more

11.01.2022 WANT TO KNOW HOW TO INSTANTLY REDUCE STRESS & ANXIETY? . BREATHING . It sounds too simple to be true right? Breathing exercises are one of the most effective tools for stress and anxiety management. When our body is in the fight or flight response, we naturally take short-shallow breaths which can actually exacerbate symptoms. ... . Fortunately we have the power to take control and slow our breath rate down. All you need is 2-3 minutes. This is one of my favourite breathing exercise you can do anywhere, anytime. It’s called BOX BREATHING, it’s simple and costs nothing! . Slowly BREATHE IN for 4 counts HOLD for 4 counts (try not to clench your jaw or chest) Slowly BREATHE OUT for 4 counts HOLD for 4 counts. . Repeat 3-5 times, before returning to your normal breath. Take a minute stay in the moment, really allow yourself to feel that space and calmness throughout your body. I recommend doing this exercise on waking, and before bed - but you can also do it throughout the day when you need a few moments to refocus. -SWx See more

10.01.2022 BEAUTY TEA A powerful blend of antioxidant-rich ingredients, to protect and restore your skin cells. This tea enhances skin health from the inside - out ... The delicate fragrance from Jasmine and Rose, helps to relieve stress and promote a sense of calmness. We all know stress increases ageing, so this nurturing blend will help to preserve your youthful glow by keeping your iso-stress levels at bay. . WHITE TEA BENEFITS: antibacterial and antiviral, anti-inflammatory, anti-ageing. . 100% Certified organic ingredients . Available through my website - link in bio x

09.01.2022 LAVENDER IS ONE OF MY GO-TO HERBS IN CLINIC FOR ANXIETY. You can use it 3 different ways: INHALATION: The volition oils found in lavender, has a direct impact on the limbic system (think mood & emotions). Lavender helps to promote calmness and relaxation, and is an effective SHORT TERM method for relieving anxiety.... ORAL: Numerous clinical trials have found that oral ingestion of lavender works on different mechanisms in the body, compared to inhalation. Oral ingestion targets specific neurotransmitter pathways associated with anxiety, and is found to be more effective for LONG TERM MANAGEMENT of anxiety. This means it not only reduces acute symptoms of anxiety, but targets the underlying mechanisms that may be causing anxiety. MASSAGE: A gentle massage using lavender oil works similarly to aromatherapy. However you receive the added benefit of increasing serotonin levels. Studies have found massage is an effective way to instantly boost serotonin, so not only will it help reduce anxiety, you get an instant boost of happiness! Thankfully restrictions have been lifted from next week for massage therapists, is it time to book yourself in for a massage? Lavender is just one of the herbs clinically proven to benefit short term and long term term anxiety. Please note: oral ingestion does not mean drinking lavender oil without guidance! It does interact with certain medications and should be ingested through a supplement, not essential oil drops. Please see a qualified naturopath or herbalist for correct dosages and supplementation

09.01.2022 I’m happy to announce I’ll be returning to Gymea, for face to face appointments from August I look forward to seeing all my lovely patients in person again! For those that wish to continue with online appointments - you’ll still have this option available too x

08.01.2022 TEA FOR TODDLERS Herbal Teas are a gentle, safe and effective method, to use plant medicine for common childhood ailments. I created @littlecherubsteaco a certified organic tea range - specifically for toddlers and children. ... Through my own experience with my son, I wanted something that I could easily keep in the kitchen pantry, and I know would be safe and effective for his precious growing body. This tea range is created to support TEETHING, DIGESTIVE DISCOMFORTS, SLEEP PROBLEMS AND IMMUNE SUPPORT. I've personally used these blends with Jack since he was 6months old (Teething Blend), and the other blends from +12mths. He loves them and I've found them extremely benefical. HOW TO USE: Steep the tea according to instructions. Allow to cool before adding to drink bottle or sip cup to drink throughout the day. You can find more child-friendly tea recipes over on the instagram page and website www.littlecherubsteaco.com One of my favourite photos @the_nestingplace

02.01.2022 3 TIPS TO INCREASE YOUR VEGGIES INTAKE 1. START WITH BREAKFAST Breakfast is a great way to knock-off a few of your daily serves. Cook up two eggs and serve it with 1 2 serves of veggies, my favourites are spinach, tomato, mushrooms, onion, avocado and kale. Or whip up a green smoothie using cucumber and baby spinach ... 2. MAKE IT YOUR MAIN The typical Western diet consists mainly of meat and grains as the main portion of a meal, if they have a side of veggies, then that’s a bonus. Try serving vegetables as the main portion of your plate (2-3 handfuls). Stir-fry, steam, wilt, or roast themwhatever you like. Serve with a generous drizzle of olive oil or organic butter. You'll have at least 2 3 servings of vegetables done and dusted in one meal! 3. SOUP-ER GOOD! One of my favourite things about winter is soup season! Soup is a simple and delicious way to get a variety of vegetables AND hydrate your body!. Use a good quality bone broth or stock (preferable home-made) to support gut health, along with a few handfuls of fresh herbs (bonus leafy green points) and your choice of protein. Make a large batch to freeze, or last you a few days. -SW x See more

02.01.2022 IMMUNE BOOSTING FOODS Now is the time to ensure your diet is rich in nutrient-dense foods, and low in processed/inflammatory foods. . Diet plays a huge role in gastrointestinal health. YOUR GUT HOUSES 70% OF THE CELLS THAT MAKE UP YOUR IMMUNE SYSTEM. . Poor diet, certain medications, inflammation and pesticides are just a few of the things that can deplete your gut microbiome and overall digestive health. Including these top 8 foods regularly in your diet, optimises gut he...alth, reduces inflammation and boosts your immune system Think homemade curries or soups loaded with garlic, ginger, onion and turmeric. Add a tablespoon of sauerkraut to your meal daily. Bone broth is so cheap and easy to make yourself - it does wonders for digestion, skin and immune support (providing your not on a low-histamine diet). Organic green tea contains powerful anti-inflammatory and anti-microbial properties, and is rich in antioxidants, include 1-2 cups daily. . These are all simple foods to easily incorporate into your diet - and they taste delicious! x See more

01.01.2022 SKIN GLOWING SMOOTHIE . A smoothie rich in skin-loving ingredients, to boost your glow from the inside -> out. .... 1 cup coconut water 1 serve clean protein powder 1/2 banana 1/4 avocado handful blueberries 1/2 small cucumber juice of half a lemon or lime 1 serve collagen powder 1 serve liquid silica 1 tbsp pepitas 1 tbsp hemp seeds