Yours in Naturopathy, by Keely. in Burpengary, Queensland | Health & wellness website

Yours in Naturopathy, by Keely.

Locality: Burpengary, Queensland

Phone: +61 458 388 822

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

25.01.2022 Curcumin, one of the active constituents found in Turmeric, has been receiving much hype in recent years, and with more and more studies proving its benefit to an array illnesses and disorders, its not hard to see why. "However, curcumin, in its natural state, is highly lipophilic and its poor bioavailability after oral administration has been a major therapeutic challenge. To overcome this, products with enhanced bioavailibility have allowed practitioners to access truly therapeutic curcumin." "While curcumins benefits are both wide and varied, its efficacy is not based on the amount of curcuminoids ingested, but rather how many curcuminoids are absorbed." Please see the article below for more information :)

23.01.2022 Hi lovelies, I hope your week is going well thus far. For your personal interest, here is an Australian vitamin D sunshine map courtesy of osteoporosis.org.au - if you take a look there are guides on the map that indicate the most beneficial times to get sunshine on your skin for optimal vitamin D synthesis. It also takes into account your skin type, season and duration required :)

22.01.2022 A timely reminder with spring waiting on our doorstep. But quercetin is beneficial in the treatment of all allergies, not just seasonal

21.01.2022 Hi lovely people. For anyone interested in how they can use banana flour in their cooking, please check out this site for inspiration and ideas: https://www.naturalevolutionfoods.com.au/recipes/

20.01.2022 Some interesting (and practical) information about how to enhance the bioavailability of dietary curcumin from turmeric. Please click in the tab for the transcript if you dont wish to watch the video. http://nutritionfacts.org//boosting-the-bioavailability-o/

20.01.2022 OAT CAKES Scroll down for the recipe. Keeping with my make one change challenge, I am going to start ensuring I eat a balanced breakfast every morning. As I am needing to be up and out the door by 4.30am five mornings of the week, I have gotten into the bad habit for forgoing breakfast prep for extra time in bed, usually nibbling on a piece of fruit as I walk out the door. Tsk tsk, I know I know. But by 8am I find I am starving, and often feeling lethargic. I need somet...hing that is quick, filling, and nutritious that I can easily grab as I head out the door. These oat cakes only have 4 ingredients, are easy to make and can be prepared ahead of time. Win win. They have a lovely nutty, slightly sweet flavour and can be eaten alone, or topped with whatever you like (i.e. nut butter, yoghurt, cheese, sliced boiled egg etc). I love mine with peanut butter for a balance of carbohydrates, fat and protein. Ingredients: *1 cup of oats (I used rolled oats) *1/4 teaspoon of bicarb powder *1 tablespoon of oil, or butter (I used extra virgin olive oil) *1/2 cup of boiling hot water Method: *Combine the oats, oil and bicarb and mix well until combined. *Pour the boiling hot water carefully over the mix and keep mixing with a spoon until the water has been absorbed and the mix turns into a sticky paste (the more you agitate the oats in this process the stickier the mix will become, which will bind the cakes nicely when they bake). *On a lined baking tray, place a tablespoon of mix. The best way to do this is with wet hands. With wet hands again, flatten and shape the mix into flat discs until all the mix is used. NOTE: this amount of mix will yield about 6 oat cakes. Make all the discs the same shape and width so they all cook evenly. *Place in a pre-warmed moderate heat oven (about 180 degrees C) and bake until firm, crunchy and lightly browned. NOTE: if your discs are nice and thin, they can cook as quickly as 15 minutes. Mine needed to cook for half an hour. *When cooked, take out of the oven and cool on the tray. When cooled store in an airtight container for up to 5 days. *Serve with your favourite topping.

19.01.2022 Men are on notice: attention to their diet is necessary in preconception http://www.fxmedicine.com.au//mens-diet-can-influence-offs

19.01.2022 Dont forget today is national R U OK? day for suicide prevention awareness. Please take a look at the link below if you would like to know more. xo https://www.ruok.org.au/how-to-ask#

18.01.2022 https://www.precisionnutrition.com/all-about-resistant-star

18.01.2022 Cauliflower Pizza Base Oh my yum! Yes, I know, its a bit trendy but this is a really fun and tasty way to load up on vitamin C (yes, cauliflower is a great source of vitamin C) - its sulphur containing compounds also help with liver phase 2 detox, and they also help fight off colds and flu due to their anti-microbial qualities. Cauliflower is also brain food due to its choline content. And its anti-inflammatory. Its also a lot of other things, but Ill save that for ...another time What I love about cauliflower is its versatility - and its ability to take on flavour. These bases can be topped with whatever you like, keeping in mind not to make it too soggy if you want your base to stay in tact when cutting it up and eating. If you want to give these bases a try, here is a link for the recipe I used: https://ifoodreal.com/cauliflower-pizza-crust/

17.01.2022 Over the next 4 weeks I will be running an introductory offer to celebrate the official opening of the Yours, in Naturopathy clinic space in Burpengary. All initial naturopathic consultations (which range from 60 to 90 minutes, depending on the individuals unique needs) will be priced at $50. Please feel free to contact me for further information, and also please feel free to share if you know anyone that may benefit from this. Many thanks, Keely

17.01.2022 Resistant Starch - Banana Flour Look at what I found in the health food section of my local Woolies ($6). I love that more and more functional foods are making their way into supermarkets and becoming more accessible to everyone. Resistant starch improves our gut microbiome by feeding beneficial bacteria. It also does much more (stay tuned). Sources include beans and legumes, starchy fruits like banana (especially banana flour), and cooked then cooled starchy veg like potato (think potato salad). NOTE: Im not endorsed to promote products, just like sharing what I find

17.01.2022 Please see the link for an interesting read about Pelargonium sidoides and its extract EPs 7630 in regard to its antimicrobial, antiviral and immunomodulatory activity: http://www.mdpi.com/1424-8247/4/10/1295/htm

16.01.2022 If you want to know more about resistant starch and how it benefits the gut microbiome, please check out this short clip from the CSIRO: https://youtu.be/NI3KtR3LoqM

15.01.2022 FUSSY EATERS: BROCCOLI PESTO Scroll down for recipe. When my twin sons (who are now 12) were going through their fussy eating phase as toddlers, I used to hide their vegetables so they would eat them. This is a super easy recipe idea that I adapted at the time, which they still ask for now. But this isnt just for fussy eaters, in fact I had this for lunch today. Enjoy!... Ingredients: *1/2 a head of broccoli (approx 250g) *2 tablespoons of good quality pesto (homemade or store bought, your choice) *1-2 tablespoons of finely grated Parmesan cheese. Omit if dairy free or alternatively replace with savoury yeast flakes or vegetable salt seasoning. *Salt and pepper to taste, if desired. Method: *Cut the broccoli into florets (you can keep the stem too if you want) and steam until quite soft. *Drain off excess water if any, and in a bowl, mash until it forms a puree. *Add pesto and cheese and mix thoroughly. *Serve (this can accompany almost anything, including pasta). Alternative method: Place the steamed broccoli, pesto and cheese into a blender/food processor and blitz until you get the consistency you like. NOTE: This makes 4 small servings or 2 large servings. You can double the ingredients to make a larger batch. NOTE: you can thin this recipe out by adding a little water to the mix.

14.01.2022 Bolognaise with Hidden Veggies Do you struggle to feed veggies to the kids, or even adults, in your life? A really easy trick is to hide them in your bolognaise sauce. You can either pre-cook your veggies of choice, then pulse them with a good quality passata sauce and tomato paste, OR cook your veggies in the passata sauce then pulse (i.e. if using a thermomix or the like). Then add to your already browned mince to continue cooking, or serve as is for a vegetarian option.... Hidden here: broccoli, cauliflower, pumpkin & carrot.

14.01.2022 What is a Naturopath? What have they studied? Argh. Overcame a big hurdle to video myself. It’s not perfect but hopefully anyone watching the video will understand what I’m on about Here is a little bit about what I’ve studied and what a naturopath does.

13.01.2022 "Gut-thyroid axis and celiac disease" Please click on the link for the journal article.

12.01.2022 What is a Naturopath? What have they studied? Argh. Overcame a big hurdle to video myself. Its not perfect but hopefully anyone watching the video will understand what Im on about Here is a little bit about what Ive studied and what a naturopath does.

12.01.2022 Inula helenium aka Elecampane. One of my favourites. Fun fact: the namesake for this herb is Helen of Troy (helenium) because it was written that Elecampane sprouted wherever her tear drops fell.

12.01.2022 Hands up if you’re struggling to keep your water intake up It can be hard to keep on top of when we’re busy, or when the weather is cool, we can simply forget. To keep yourself motivated to drink enough water (2-3L/day), try making yourself herbal teas or cold tea infusions to sip on throughout the day. You can source cold water tea infusions in the tea section of your supermarket, but really any herbal tea will do the trick. I love rose hip tea because it has a lovely refreshing flavour and is a good source of vitamin c, good for our immune system and skin.

11.01.2022 Cauliflower Pizza Base Oh my yum! Yes, I know, it’s a bit trendy but this is a really fun and tasty way to load up on vitamin C (yes, cauliflower is a great source of vitamin C) - its sulphur containing compounds also help with liver phase 2 detox, and they also help fight off colds and flu due to their anti-microbial qualities. Cauliflower is also ‘brain food’ due to its choline content. And it’s anti-inflammatory. It’s also a lot of other things, but I’ll save that for ...another time What I love about cauliflower is its versatility - and its ability to take on flavour. These bases can be topped with whatever you like, keeping in mind not to make it too soggy if you want your base to stay in tact when cutting it up and eating. If you want to give these bases a try, here is a link for the recipe I used: https://ifoodreal.com/cauliflower-pizza-crust/

10.01.2022 Hi everyone, apart from operating out of Burpengary, I am also working out of BNWC in Newstead on Fridays. If you, or anyone you know, is interested in learning how I might be able to assist you, please dont hesitate to contact me directly for more information.

07.01.2022 Hands up if youre struggling to keep your water intake up It can be hard to keep on top of when were busy, or when the weather is cool, we can simply forget. To keep yourself motivated to drink enough water (2-3L/day), try making yourself herbal teas or cold tea infusions to sip on throughout the day. You can source cold water tea infusions in the tea section of your supermarket, but really any herbal tea will do the trick. I love rose hip tea because it has a lovely refreshing flavour and is a good source of vitamin c, good for our immune system and skin.

07.01.2022 Golden Milk / Turmeric Latte (simple version) One of my must haves for the cooler weather. I could go on and on about how much (and why) I love turmeric so much, but you can take a peek at the link below for more info. There are various methods for making golden milk, the recipe below is a very simple and quick way of doing it. * 300ml coconut milk (or milk of your choice)... * 1 teaspoon organic turmeric powder * 1 teaspoon ground ginger * 1/2 teaspoon of ground cinnamon * 1/2 teaspoon of ground black pepper (cracked also ok) * 1/2 - 1 teaspoon of honey, optional Combine the spices and milk in a small saucepan or milk warmer. Stir, or whisk, until the milk is heated through and all the ingredients are smoothly combined. Take off heat and mix in honey if desired. Serve. https://www.fxmedicine.com.au/blog-post/curcumin-monograph

06.01.2022 Sorry everyone for the low traffic on this page and I thank everyone for bearing with me whilst Ive taken time out after graduating to focus on my family, and setting up a clinic space, which is now completed!! Stay tuned over the next week for all the details - Keely

04.01.2022 This article also contains a list foods high in quercetin

04.01.2022 What is a Therapeutic Diet? At a time where we seem to be blasted with the latest diet fads whenever we read the news, or in our social media feeds, have you ever caught yourself wondering what are the differences between them all? Do they work? How do they work? If this is you, you are not alone. It can all be very confusing. Coming from a naturopathic perspective, the types of diets we promote for our patients are therapeutic diets. A therapeutic diet is not necess...arily concerned with weight loss as its main goal. A therapeutic diet will encompass a style of eating that will be holistic in its approach, and ultimately treat a particular set of health issues that the patient is presenting with i.e. high blood pressure, high LDL cholesterol, high triglycerides, insulin resistance, irritable bowel syndrome, pain & increased inflammation, hormonal imbalance, cortisol level issues, anxiety, food intolerances.and the list goes on. You get the idea. Just as each of us are unique, so are the types of therapeutic diet best suited for us. Here are just a few examples: The Mediterranean Diet The Anti-inflammatory Diet * The Low Histamine Diet The Ketogenic Diet The SIBO Diet The Auto-immune Paleo Diet The FODMAPS Diet The Elimination/Rotation Diet The length of time that we suggest a patient to adhere to a therapeutic diet is completely dependent on their unique set of circumstances and treatment aims. I look forward to highlighting the benefits of some of my favourite therapeutic diets in the coming weeks. If you would like to learn more in the meantime, please dont hesitate to get in contact with me *Image: Betsie Van der Meer/Getty Images

04.01.2022 As we are coming into cold and flu season, here is a little research review article on Echinacea purpurea and its effectiveness in early treatment of flu symptoms: https://www.fxmedicine.com.au//echinacea-efficacy-influenza

03.01.2022 Gluten-free, Dairy-free Medjool Date and Spice Procasta-bake Chocolate Brownie with DF Ganachey Icing Excuse the photo. This was a yummy and quick brownie I threw together for clinic workshop today. Brownie: ... *220g of GF flour *1/2 cup of cacao powder *1/4 teaspoon of bi-carbonate soda *1/2 teaspoon of baking powder *1 teaspoon orange rind zest *1-2 teaspoons of dried ground spices (clove, nutmeg, cinnamon, ginger, cardamom etc) *100g of rice bran oil (or good quality oil of your choice) *2 eggs, organic *10 Medjool dates, pitted *50-100g of powdered sweetener (ie. organic coconut sugar, raw organic sugar) - vary the quantity to taste *1/2 cup of milk (I used almond, but coconut would work nicely) - more or less milk maybe required depending on consistency Method: oil and flour a brownie own and preheat oven to 180 degrees C (160 degrees C fan forced). Blitz or whisk dry ingredients (including zest) until well combined. Add oil, dates and eggs and blend until well combined for about 30 seconds. Blend again if dates are not fully broken down. Consistency will be very thick. Pour in milk, 30ml at a time and blitz until the consistency thins out (should have a fudgey consistency - not too dry but not too runny). Pour into brownie pan and bake for 25 minutes (or until cooked through). When cooked, turn out of pan onto rack to cool. Ganachey Icing *1/3 cup of cacao powder *1/2 cup of powdered sweetener (I used raw organic sugar - not healthy I know, but the lesser of evils....besides, were nearly finished our final semester and a treat wont go astray) *2 level tablespoons of coconut oil *1-2 teaspoons of milk Method: blitz the sugar in a blender or food processed until powdered. Add cacao and quickly blitz to combine. Add coconut oil and blitz for 20 seconds. Check the consistency. If its too thick, blitz whilst adding milk 1 teaspoon at a time until the texture is thick, like ganache, but smooth enough to smear all over the cooled brownie. Set the icing by placing the iced brownie in the fridge for at least 30 minutes. Slice up into squares and serve

02.01.2022 Mothers Day: Raspberry Delight Cheesecake Spoil your mother (or yourself) with this delightful raspberry cheesecake. It doesnt require any cooking, its very simple to make, its gluten and dairy free, and relatively healthy-ish compared to conventional cheesecakes. Base ingredients:... *1 cup of dates, pitted *1 cup of L.S.A. (ground linseed, sunflower seeds and almonds), alternatively you can use 1 cup of almonds) *1/4 of coconut milk (or milk of choice, or just use water) Filling ingredients: *2 cups of raw cashews *1 cup of raspberries (fresh or frozen is fine) *Squeeze of lemon juice (1-2 teaspoons) *2-3 tablespoons of honey (or syrup of your choice) *1 teaspoon of rosewater, optional Method: *Line the base and sides of a spring form pan with baking paper *Blitz the dates and and L.S.A./almonds in a food processor or blender until smooth and sticky. If the mix is too dry, add 1/4 cup of milk or water to help it process. *Place the base mix into the spring form pan, and flatten out evenly across the base with wet hands. *Place the cashews, raspberries, lemon juice juice, honey (add 2 tablespoons to begin with, then add more after mixing if required) and rosewater in food processor or blender, and pulse until a thick smooth paste has formed. *Taste, and adjust flavour or sweetener if required. *Scrape the filling mix into the spring form pan, and using the pack of a tablespoon or a spatula, spread the mix evenly over the base. *Cover and place in the fridge for several hours or overnight (ideal) so it can set. *Serve, and enjoy. Notes: *Honey can be replaced with a natural sweetener (like stevia, xylitol, monk fruit etc.) for a reduced sugar version. If using a powdered sweetener, you may need to add 1/4 cup of milk or water to filling mix to compensate. *For vegan option, replace the honey with maple or rice malt syrup, or agave nectar. Alternatively, the honey could be replaced with 1-2 ripe bananas **Recipe inspiration from The 20/20 Diet Cookbook

02.01.2022 Change One Thing Challenge Start by making just one change, and practice it consistently. When this change becomes a habit, introduce another change, and so on. When it comes to health kicks, a common theme I observe in society, and myself personally, is the tendency to try and make changes all at one time. We can sometimes feel that we need to adhere to a certain diet, various exercise regimes, positive thinking...and the list goes on. And whilst all of these are impo...rtant, before we know it we have given ourselves a long list of tasks, all of which wed like to achieve NOW, whilst juggling our busy lives on top of that. This may result in us feeling overwhelmed, anxious, and maybe even guilty that we are having trouble sticking to all of these tasks. And on goes the vicious circle.........If you have ever found yourself floundering in this pattern of thinking, take a deep breath and give yourself a hug. There is a simpler way. Some people thrive in the face of change and challenge, others need to slow it down and take it one step at a time, all of which is OK. I have found that the most effective tweaks are the simplest ones. If you are wishing to change a facet of your health and/or lifestyle, and youre unsure where to start, pick just one thing that you know you can change now. For example, maybe its getting out for a walk 4-5 times a week, preparing a balanced breakfast for yourself everyday, or incorporating more vegetables into your meals....whatever you want. The key is starting with something simple and practicing it consistently until it becomes a habit. Then we can move on to making the next change. We dont have to be mean to ourselves to improve our health. - Keely See more

01.01.2022 Chocolate Chia Seed Pudding This one is for my beautiful Mama. This super easy and healthy recipe is so yummy, as long as you dont mind the gloopy texture of chia seed pudding. Its a favourite in my household. Recipe:... * 2/3 cup of chia seeds * 1/3 of either cocoa, cacao or carob (increase if you prefer a richer taste) * 1 teaspoon of cinnamon (optional) * 1/2 teaspoon of vanilla extract (optional) * At least 3 cups of coconut milk (or milk of your choice) * 1/4 cup of stevia (or xylitol) OR 1-2 tablespoons of raw honey (or maple syrup) - adjust sweetener to your taste. Method: * In a mixing bowl, add a little of the milk (about 100ml) with the cacao, cinnamon, vanilla extract and sweetener, and whisk until all combined and you have a smooth paste. Gradually whisk in the remaining milk until all combined. * Whilst whisking the chocolate milk add the chia seeds, 1 tablespoon at a time (this prevents clumping) until all combined. * Taste and adjust the cacoa and sweetener if needed. * Cover (or transfer to an airtight container) and place in the fridge to set. This will take at least an hour, maybe several hours, depending. Alt: You can follow the same steps but mix in a blender or food processor on LOW/SLOW setting. I personally find that when I make this recipe in a blender, it will set much quicker. When set, serve as is, or topped with yoghurt, nuts, muesli and fruit. Store in the fridge for up to 5 days.