Willow Tree Naturopathy in Forster, New South Wales | Alternative & holistic health service

Willow Tree Naturopathy

Locality: Forster, New South Wales

Address: 9 Mark Street 2428 Forster, NSW, Australia

Website: https://willowtreenaturopathy.com.au

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25.01.2022 LION’S MANE MUSHROOM This week I’m shining the spotlight on the fluffy delight that is Lion’s Mane. Lion’s Mane has a history of traditional and clinical use as a digestive tonic, with proven benefits in prevention of neurological degeneration. ... Water based extractions of Lion’s Mane have also identified key polysaccharides that help support immune function. For more information on Lion’s Mane head to the blog post on my website, all about Medicinal Mushrooms As always, please speak to your health professional before commencing new products, especially in the case of existing conditions and use of medications.

23.01.2022 Hi there lovely souls! I’ve recently had some delays with messages coming through, especially on Instagram. If you’ve received a late reply from me, thank you again for your patience and I’m so sorry for any delay! ... I’ve tried updating my settings to help fix the problem but for now, if you have any questions or are wanting to book appointment it is best that you send them through via email or call the clinic directly. Unfortunately messages in the apps aren’t the most reliable or secure way to contact me (especially when it’s personal information like your health) so please send through any queries you might have to my email and I’ll be in touch!

22.01.2022 TURKEY TAIL This weeks mushroom spotlight is the very appropriately named, Turkey Tail mushroom! Resembling a turkeys tail, this wonder fungus has been shown to contain a strong antioxidant profile that can assist in the management of neurological and cardiovascular health. ... Turkey tail, also contains a unique polysaccharide called Polysaccharide-Krestin or PSK, which has been shown to be effective in modulating the immune system. Turkey Tail’s action on the immune system works to support both our innate and adaptive immune responses. For more information on medicinal mushrooms head over to my website and read the blog all about mushrooms! As always, please speak to your health professional before commencing new products, especially in the case of existing conditions and use of medications.

21.01.2022 IMMUNE HEALTH Due the current circumstances regarding COVID-19, immune health is on everyone’s minds Now whilst there is no cure at present, there are many things we can do to help minimise our risk and give our immune system an extra bit of support.... This is particularly relevant as we head into the colder months and cold and flu season. These are simple tips for helping maintaining good health into the coming months and beyond. If you’re in need of immediate care, of course, please speak to your practitioner for tailored support and guidance. Remember, practice simple personal hygiene and avoid crowds if you are unwell. Important to note at this time is to practice kindness towards those around you and in your local community, only buy what you need and support those in need of extra care

21.01.2022 What’s for breakfast? Starting the day with a balanced meal is important to maintain a balanced metabolism and stabilised blood sugars throughout the day. Aiming for a balance of complex carbohydrates, fats and proteins helps to balance energy across the day. Overnight oats is a simple, easy to prepare breakie that you can chop and change to suit your own taste and nutritional needs. Here’s a simple recipe I use and tweak throughout the week depending on the day I have plann...ed or how I’m feeling. ~Overnight Oats ~ 1/3 to 1/2 cup rolled oats 1 1/2 tablespoons of Amazonia Raw Vanilla Protein Isolate 2 tablespoons flaxseed meal 2 teaspoons chia seeds Coconut milk 1/2 cup frozen blueberries Mix all dry ingredients and blueberries together and cover with coconut milk (or your milk of choice) and refrigerate overnight. Heat to serve or eat cold. Top with mixed seeds, coconut shreds and nut butter (or whatever you prefer) and enjoy!

17.01.2022 LAVENDER HOT CHOCOLATE Slightly floral, but oh so sweet, this calming tonic is the perfect way to calm down of an evening, and is a favourite of mine on a cooler evening. Lavender is a beautifully calming herb that not only helps to promote relaxation and ease a worried mind, it can help sooth troubled digestion. ... I’ve spoken about the benefits of cacao before, however, the magnesium content coupled with lavender makes it a delicious but calming treat. Cacao can be stimulating to some, due it it’s theobromine content so it’s best to avoid late in the evening if your sensitive to stimulating drinks.

16.01.2022 H E R B A L M E D I C I N E Little bottles of nature’s wisdom lining the shelves of the clinic. Herbal medicine is so much more than mixing concoctions (though it does feel kind of magical). Herbal medicine can be utilised in many different forms! Of course in the form of prescribed liquid extracts, powders & capsules, but also topically as creams and oils, in the form of teas and even into your diet (looking at you garlic and ginger )... In clinical practice, herbal medicine is prescribed based on a number of different factors; the condition we’re aiming to support, the therapeutic action needed to create that support, what form of extract will best suit a patient, the potential for interactions and of course, what specific herbs best address the patient’s needs. There is never a one size fits all solution when it comes to herbal medicine in practice, so it’s important that any prescriptions are done to meet the unique needs of every patient. This is why herbal medicine works so beautifully in naturopathic practice as blends can be crafted to be individually therapeutic to everyone we see in clinic Unfortunately, there is a lot of misinformation about what herbal medicine is. In modern naturopathy, herbal medicine is strongly evidence based. Clinical practice is grounded in the science that demonstrates the safe and effective benefits of the clinical application of herbs. There is so much research coming forward that not only supports the many traditional uses of herbs, but documents the potential of plants that have not been previously utilised in clinical herbal medicine. If you’ve ever been curious as to how herbal medicine can work to support you and your health then now is the perfect time to reach out! There are so many ways we can weave herbal medicine into our lives and I encourage you find a way that serves you to your fullest potential

15.01.2022 Little cup of Love What’s your go to when the afternoon slump hits? I personally used to love a sneaky coffee mid afternoon, and whilst I do love the taste, I certainly don’t like the overall effect it has on me. ... One of my favourite rituals for a little pick me up, or even to start my day, is a hot cacao tonic. I choose cacao because it contains a range of antioxidants, is rich in magnesium (nice and calming) and has a star ingredient, theobromine . A milder cousin of caffeine, theobromine can enhance cognition and is known to support relaxation. For my little tonic today, I warmed a cup of coconut milk on the stove and added 2tsp of raw cacao, 1/2 tsp of medicinal mushrooms and 1 1/2 tsp of local honey from @govita_taree_and_forster The addition of mushrooms such as reishi, lions mane and chaga can help support your immune system, improve mental clarity and cognition and assist in your adaptability to stress (more to come of these superstars). Give the recipe a try and let me know how you go or what your go to pick me up is

13.01.2022 Hi lovely souls! It’s been an awfully long time since I’ve shared anything with you all and since there’s been some new faces join us I thought I’d reintroduce myself! As you know I’m Brianna, a qualified naturopath (BHSc), but I’ve just recently started my Masters in Human Nutrition (hence my much too long a gap in posting lately)... As a naturopath I am of course interested in all things wellness, though I have a particular focus on mental health, digestive support and pre-conception and early childhood health. I have some new things coming soon, that I can’t wait to share with you all so stay tuned!

12.01.2022 Did you know I can tailor make topical creams for you in clinic? Whilst I always address skin conditions by assessing the internal environment of the body, topical application is a key aspect of naturopathic management of external conditions. Any creams formulated in clinic are done so following a complete consultation to ensure all aspects of your health are being met, both internally and externally. ... Your health is unique to you therefore your treatment should be too! For inquiries on how naturopathy can assist in managing skin related conditions, contact me today

12.01.2022 I N F U S E D O I L S I’ve spoken previously about the benefits of the topical application of herbal medicine, but this method is really one of my favourite ways to incorporate herbal medicine into the home! Infused oils are a wonderful way to harness the medicinal qualities of herbal material as not only are they simple, they yield marvellous qualities for topical application. Only the fat soluble constituents of the herb infuse so it’s important that you use plants high... in these compounds. These include, Calendula, Chickweed, Mullein. I’ve chosen Calendula for my infusion here as it’s wonderful for skin irritation, burns and promotion of skin healing. I have a tendency to accumulate calendula creams at home because I love it so much. To make your infusion simply sterilise a jar and allow to dry completely. If using fresh plant material it’s best to allow the material to dry for a day before making the infusion. Fill your jar with you herbal material and pour the oil over the top and allow to infuse for 2-4 weeks. As oils can become rancid easily it’s important to store your infusion out of direct sunlight and away from heat to protect it from any possible rancidity. Of course if using any herbal remedies at home it is important to assess if they are right for you and your needs. I encourage you to reach out to your herbal practitioner for any queries before utilising herbal remedies especially in the case of chronic conditions and the use of prescription medication. #herbalmedicineweek #naturopathicmedicine #naturopath #complementarymedicine #naturaltherapies #botany #herbalinfusion

12.01.2022 COFFEE AND MINERAL ABSORPTION When do you drink your coffee? Consuming coffee, tea or caffeine rich beverages around meals can impair your body’s ability to absorb important nutrients. The tannins found in coffee and tea, alongside cholinergic acid, have the capacity to bind to minerals such as iron, inhibiting our ability to adequately absorb them. ... Additionally, caffeine can impair our absorption of calcium at a rate of 4-6mg per cup of coffee. This is significant for women, as the reduction of oestrogen in menopause can reduce the uptake of calcium into the bones that is facilitated by oestrogen. Consuming coffee away from meals can greatly reduce any effects on mineral absorption whilst also insuring adequate dietary intake of minerals and micronutrients. Additionally limiting coffee intake to below 2 cups per day can further reduce any effects on mineral status and bone health. Allow at least 30 minutes between coffee and meals to minimise any effects on nutrient absorption.

12.01.2022 MEAT FREE MONDAY Looking for a simple plant based meal to start your evening meals for week? This salad is easy to prepare and a great source of protein to keep you full and nourished. Ensuring quality proteins and fats in your meals is important for ongoing growth and repair in the body not to mention energy production. This simple recipe is a great way to increase protein from plant based sources whilst keeping up your intake of vegetables. ... Roast Vegetable and Quinoa Salad approx. 4-5 serves Can be made in bulk for multiple servings throughout the week Note: Ingredient amounts can be adjusted to suit preferred quantity Ingredients 3-4 medium zucchinis 3 medium carrots 2 medium sweet potatoes 2 large capsicums (red or green) 2 cups of pre-soaked quinoa 4 cups of chopped kale 2 cups green beans Rosemary and olive oil to garnish Methods 1. Cook quinoa (rinsed) in two cups of water until it softens 2. Drain quinoa and set aside to cool 3. Pre heat oven to 180 C 4. Slice carrots and sweet potatoes into cubed pieces and place on a lined baking tray. Drizzle with olive oil and rosemary and cook for 20 minutes 5. Slice capsicum and zucchini and place on a second baking tray. Drizzle with olive oil and rosemary and add to the oven after the initial 20 minutes. Cook for another 20 minutes or until all vegetables are cooked through 6. Lightly sauté beans and kale until cooked through 7. Once cooled, combine vegetables and quinoa in an airtight container to store in the fridge for 3-4 days 8. Serve with salad greens and a drizzle of olive oil with your preferred lean protein Additional option: Organic tempeh or green lentils Add a hummus instead of oil for a nutritious dressing

10.01.2022 MEDICINAL MUSHROOMS I've just uploaded a new blog post with a short overview of some of my favourite medicinal mushrooms. ... Medicinal Mushrooms have a long history of therapeutic use in traditional Chinese medicine. These little powerhouses of nutrients and phytocompounds have benefits in immune support, cognition, stress adaptation and nervous system support. Each week I'll be giving a little spotlight to some of my favourite mushrooms to integrate into a simple health routine. This week is the wonderfully calming and nourishing Reishi! Reishi has an extensive phytochemical profile (including triterpenes, polysaccharides and peptidoglycans), that has been shown to be responsible for many of it's therapeutic actions on the liver, immune and nervous systems. For more information on Reishi and medicinal mushrooms pop over to the blog and have a read of my latest post! https://willowtreenaturopathy.com.au//22/medicinal-mushro/

09.01.2022 IODINE IN PREGNANCY Iodine is an important precursor to thyroid hormones. It is highly important in pregnancy, especially in the first trimester. Iodine is required for the myelination and migration of the brain during foetal development. This process involves targeted growth in areas such as the cerebral cortex, auditory and visual cortex, cerebellum and hippocampus. This is important for the development of the perception of the five senses, nervous system and cognitive fu...nction. A foetus is dependant on maternal supply of thyroid hormones until around 20 weeks gestation when the thyroid is developed, therefore, adequate intake of precursors to thyroid hormones is important to ensure appropriate supply to both mother and baby.

07.01.2022 Did you know your humble spice rack can support your digestion? With Autumn very much upon us, now is the time change the way we cook and season our food to nourish ourselves the best way we can. With cooler weather comes the need to withdraw indoors and seek out warmth. Adding warming foods to your diet is a wonderful way to create warmth from the inside out, we all know the heat a well spiced curry can produce! Spices such as chilli, ginger, pepper and turmeric create warm...th in the body and are wonderful for supporting digestion. Warming foods also create heat in the digestive system, helping the digestive process and supporting the way we utilise our foods for energy and restorative processes. This heat or warmth is known as Agni in Ayurvedic medicine, and refers to digestive and metabolic processes. Agni in a sense, is considered the driving force behind life, it breaks down food, assimilates nutrients, supports immunity and maintains our longevity. When our Agni, or digestive fire, is diminished so too is our vitality and wellbeing, creating states of poor health in the body. Much like Ayurvedic practices, Naturopaths place great emphasis on digestive health. This is because it is not only the system by which we break down and assimilate nutrients for health, but it is also our main system of elimination. If digestion is sluggish than so too is our elimination of toxins and metabolites, allowing reabsorption of compounds that shouldn’t be taken back up. When digestion is too rapid, then we are unable to assimilate nutrients properly, which over time, can lead to deficiencies and undernourishment. The best way to support digestion is through the foods we eat, as they either nourish us or deplete us. Simple slow cooked meals such as curries, dahls and soups, with warming spices are the perfect way to gently support your digestion over Autumn and Winter. Your meals certainly don’t need to be hot in spice, but just enough to get that digestive fire, or Agni, going! What are your favourite ways to add some warmth to your diet? I’d love to hear your go to dishes for the cooler seasons!

06.01.2022 EATING ORGANIC We are exposed to a number of harmful chemicals and pollutants on a daily basis. This is more so the case for those of us using conventional cosmetics, perfumes and haircare products derived from synthetic compounds. Exposure to such chemicals has been linked to a myriad of health complaints such as endocrine (hormonal) disruption, immune deregulation and allergic responses. ... Organic produce is a major way in which we can drastically reduce our exposure to harmful chemicals and support our health in the long term. As many common pesticides have shown significant impacts on human tissue. However, it is important to be realistic and for many people, access to organic produce is either limited or extremely expensive to fit within their budget. Here are some helpful tips to increase the affordability of organic produce and reduce exposure to harmful compounds in our diets. 1. Buy local and support small business One thing that is for certain is that organic produce in many of our major supermarkets is in many cases far more expensive than what you will find in a small business or market stalls. Purchasing from local stores also supports small business and is a wonderful way to contribute to your local community. I source my organic goodies from Go Vita Taree and Forster. 2. Follow the Dirty Dozen and Clean Nineteen Every year a list titled the dirty dozen is released outlining 12 fruit and vegetables that hold the highest amount of spray/pesticide use in conventional produce. Using the dirty dozen and it’s counterpart the clean nineteen, is a simple way to choose organic produce based on chemical exposure. It’s a great to simplify your shop and keep your budget in place. 3. Grow Your Own! Growing your own greens is a great way to maintain your vegetable intake and take control over what your foods are exposed too! 4. The Long Soak Soaking conventional vegetables in a mix of warm water and apple cider vinegar or a specialised vegetable soak can help reduce surface residue of sprays and waxes, used to improve the outside appearance of produce. I recommend 1 part vinegar to 4 parts water and allow to soak for 30 minutes.

06.01.2022 CHAGA MUSHROOM This week’s Mushroom Spotlight is the immune supporting Chaga! Chaga has a range of wonderful benefits, owing to it’s extensive phytochemical profile. Modern uses of Chaga for immune support and as an anti-arthritic are largely attributed to the polysaccharide and triterpene content.... Fun fact about Chaga, as the fungus grows on Birch trees, Chaga actually contains the triterpene Betulinic Acid that is found in Birch trees! This compound has been shown to support arthritic treatment and liver health! For more information on Chaga head to my website and have a read of the latest blog post on medicinal mushrooms As always, please speak to your health professional before commencing new products, especially in the case of existing conditions and use of medications. References for the post are included in the blog. https://willowtreenaturopathy.com.au//22/medicinal-mushro/

03.01.2022 How are you practising self care today? Lets be honest, self care means a lot of different things for everyone. But what is important is remembering to slow down and fill our cups. There is certainly a lot more time available at the moment to rest and recharge while we’re urged to stay home. Whilst it’s easy to be caught up in the stress and uncertainty that many people are facing, it’s important that we take time to rest, eat good food and sit in the sun, whatever it is th...at will fill your cup. For me, I’ll be taking my walk in the sun and spending time with my plant babies We’re all in these strange and crazy times together, let’s all take a deep breath and do something today that shows ourselves a little bit of love