Naturopathy

  1. Broccoli chicken zoodles

    August 24, 2016

    This is such a delicious dish especially for those that love creamy pasta dishes, but this has all the goodness of whole foods and none of the starchy creaminess of the real thing.

    Ingredients:
    2 broccoli heads – chopped
    4 zucchini (can be mixed in parsnip, carrot, beetroot etc)
    1/2 cup of coconut cream or chicken broth
    300g organic chicken (thigh or breast)

    Method:
    Steam the broccoli and once cooked blend it with the chosen liquid
    In the time the broccoli is steaming, cook the chicken and spiralise the zuccini
    Mix the broccoli sauce, chicken and zoodles all together, season with salt, pepper and fresh herbs.

    Serves 2

  2. Chicken Curry

    August 24, 2016

    This hearty Chicken Curry is perfect for those cold evenings where you want something nourishing.  It is super beneficial for detoxing as well with the combination of spices and vegetables used.

    Ingredients:

    500g Organic chicken thighs diced
    1 Tbsp Cumin Seeds
    2tsp ground coriander
    1 tsp turmeric
    3 onions sliced
    4 garlic cloves crushed
    1 Tbsp grated ginger
    2 large handfuls of spinach leaves
    1 large tomato chopped
    400ml coconut milk (either handmade or use coconut cream and water to get your desired consistency)

    Method:

    In a fry pan heat the onion, garlic and ginger until translucent.

    Move to one side of fry pan then add the spices to heat through then mix in with onion mixture.

    Add the chicken and brown it then add in the rest of the ingredients. Bring to the boil then simmer for 30 minutes or so until the chicken is completely tender.

    Serve with cauliflower and broccoli rice.

    Serves 3-4

  3. 10 day detox

    August 22, 2016

    I like to do a full integrated gut and liver spring clean at least once if not twice a year.  The last few years haven’t been so successful in being able to carry this through with being either pregnant or breastfeeding.  However, I am able to do a mini cleanse, and I thought I’d share this with you to get you on board.  The perfect time to do a detox is spring/summer, the weather is fine, it is the start of new beginnings and after a winter of hibernation it is generally inevitable that we feel more sluggish and need that kickstart.

     

    Why do we need to detox?

     

    Your body is constantly working hard at removing any harmful wastes out of your system, these don’t just have to be from poor lifestyle choices such as alcohol, drugs, processed food, pollutants etc, but can also be from our own metabolic waste from hormone production, immune responses, inflammatory processes.  We are constantly exposed to toxins to our system no matter how “clean” we like to eat or live our life.  Signs that you may need a spring clean include:

     

    • Fatigue
    • Bad skin – either acne or dry flaky skin
    • Sluggish bowels
    • Stubborn weight
    • Bad PMS or menstrual symptoms
    • Bloating
    • Increased sensitivity to foods
    • Waking regularly between 2-4 am
    • Decreased appetite in the morning
    • Intolerance to alcohol/coffee
    • Dull eyes
    • Rundown
    • Generally not feeling 100%

     

    Sounds like most of us right? You think about it, we service our car every 6 months, ensure everything is cleaned out and running smoothly, how often do you do that for your body? I know which one I value more …

     

    This little 10 day kickstarter is perfect for those who like me are pregnant or breastfeeding, taking medications, have already done a big cleanse this year and just need a little kick after winter, or wanting to see what this detox thing is all about before looking at anything bigger.

     

    What does it entail?

     

    Really this 10 days is designed to get all of your elimination channels working more effectively and reduce any load that is being placed on your system.  By following the guides of food to have and avoid below, and including the lifestyle strategies you are doing your body a huge favor.  If you want to step it up a little, I would also add in the supplements which I have noted below.

     

    Foods to have in plenty:

    • Brassica vegetables – broccoli, brussel sprouts, cauliflower, kale (these are essential for the clearance of excess estrogens as well as other compounds out of your system).  Broccoli sprouts are the most effective at estrogen clearance so try to include these in your daily food.
    • Onions, garlic, leek, to assist in liver pathways to support detoxification
    • LOADS  of leafy greens – bitter green vegies aid in digestion and gallbladder support
    • Spices such as ginger, turmeric, cayenne, cinnamon to assist in your metabolism and increase antioxidants
    • Protein sources from organic chicken (bostocks is in most supermarkets now at a very comparable price to other free range options), fresh fish, organic eggs – protein is essential in supporting your liver through its detoxification.
    • Healthy fats such as avocado, olives, good quality nut and seed oils, nuts and seeds, oily fish etc help to support the cell membrane, improving its protection from oxidation
    • Fruits such as lemon, lime and grapefruit are great for digestive, gall bladder and liver support.  Other fruits to consume are berries and some stone fruit.  Try to keep all fruit and vegies organic over the detox if possible.  If not possible, ensure to wash your produce thoroughly before consuming.
    • Fermented vegetables such as sauerkraut, or kimchi
    • Bone broth for a high mineral density hit as well as supportive gelatin for gut health
    • Water water water and more water.  Your kidneys need plenty of support to flush unwanted waste.  As your liver is working harder, we need to ensure all routes of elimination are working well to reduce any detox symptoms.  You can change your water up with adding different fruits, cucumber, fresh herbs or herbal teas

     

    Foods to avoid:

    • Gluten and dairy – these both place a lot of stress on the digestive system increasing inflammation and load on the liver
    • Red meat (only for the 10 day duration not forever 🙂 ) – As it is a harder protein to process it requires a lot of energy and work from the digestion and liver.
    • Sugar – this is in the form of any type of sweetener added to things, or any processed foods.
    • Alcohol and coffee – SORRY, and early apologies to those around you but trust me on this one!
    • Trans fats – anything that is a processed oil, this is highly inflammatory on your system
    • Preservatives or additives – your food should only be fresh and homemade

     

    Lifestyle changes:

    • Try to eliminate or reduce your usage of plastics – in the form of lunch boxes, drink bottles, cling film etc.  There are many compounds contained within the plastic that have been known to leach out into our food/beverage and these have been linked with many hormonal cancers.
    • Use only natural products on your skin – your skin is your most absorbent organ and when we lather it in “miracle creams” it is absorbing all the many chemicals used to make it, many of which have been linked again to many health issues.
    • Try to sweat each day.  This doesn’t have to be from intense exercise (and sometimes whilst detoxing intensive exercise is the last thing you feel like).  Anything that gets your body moving such as walking, yoga, pilates, CrossFit, running, boxing, dancing, hiking, sports, ocean swimming etc.
    • Try to allow your 10 days to be as stress free as possible.  Trying to do a detox when you have lots of social functions or other commitments is a nightmare.  Utilise this time to look after yourself, get lots of sleep and restoration.
    • If you can (please weather gods) get some sunshine.  I truly believe sunshine can help with most issues!
    • Ensure your bowels are moving at least once a day.  ESSENTIAL.  The drink below to consume each night before bed will assist with this, but if you are still not moving your bowels regularly, purchase some psyllium husks to add to your smoothie or water.

     

    Optional supplements:

    • Psyllium husks (sold at most health stores) – 1TBSP per day
    • Probiotics – Ethical Nutrients Innerhealth plus or purchase direct through us at Health 101
    • Nuzest Good Green Stuff www.nuzest.co.nz add health101 in coupon for discount, or purchase direct from us.

    This detox is designed to suit everyone and due to everyone’s different situations ie medications, allergies, etc I am keeping the supplements for this 10 day cleanse to a minimum.  As outlined below if you want a more thorough cleanse then contact us for a specific 4-6 week detox including supplements designed to get your body into the most efficient state.

     

    Daily must do’s:

    • Start each day with hot water, lemon, ginger and turmeric (pinch of cayenne pepper optional)
    • Before bed each night have ½ glass warm water, ½ squeezed lemon, 1 Tbsp LSA, 1 Tbsp Olive oil
    • Before each meal have 1Tbsp Apple Cider vinegar in a glass of water
    • Have a green smoothie (this can be at whatever time of day suits you) click here for some ideas
    • Consume at least 2 L water
    • Sweat
    • Sleep 8 hours+

     

    meal ideas

    Breakfast: Smoothie (preference to start the day lightly), fruit and coconut yogurt, eggs, vegies and avocado
    Lunch: Dinner left overs, salad, homemade soup, cauliflower rice sushi, kumara toast with eggs/avocado/almond butter, ommelet
    Dinner: Cauliflower rice, chicken curry, fish and stir fried greens, salad, frittata, salmon and roast vegies, broccoli chicken zoodles
    Snacks: nuts, fruit, avocado, coconut, green smoothie

     

    I will be posting daily tips and more recipes on my Instagram and FB pages @naturaltaz, Natural Taz,  Health 101.

     

    Enjoy feeling the benefits of this 10 day kickstarter.

     

    For a more thorough detox:

     

    • stay tuned for my detox guide soon to be released.  This will give you more information on the detoxification process, specific foods, meal plans, recipes, and lifestyle implementations to make the most of a detox.  click here to be notified when this is released

    OR

    • Book in for a personalised Detox program either in clinic in Mt Eden, Auckland (click here to book with Andrea) or online email tarryn@health101.co.nz.. This is specifically recommended for those who are on any medications, have any specific health issues or want to really kick some goals with their health.

     

  4. Green Smoothie Recipe

    August 22, 2016

     

    Basic Green smoothie

    • 1 frozen banana
    • 1/3 cup frozen mango/ 1 kiwifruit/1/2 green apple
    • 1/2 avocado
    • Handful leafy greens  – kale, silverbeet, spinach, mesclun, lettuce etc
    • 1 stalk of organic celery or 1/4 cucumber
    • dash coconut cream
    • 1 serve vanilla protein
    • sprinkle chia seeds or LSA
    • 1 Tbsp gelatine
    • 1 serve nuzest good green stuff

    Base of water or coconut water

     

    Black forest smoothie

    • 1 cup frozen mixed berries
    • 1/2 avocado
    • 1 Tbsp.  pumpkin and/or sunflower seeds
    • Handful leafy greens – kale, spinach, silverbeet, lettuce, etc
    • 1 TBSP almond butter
    • 1 TBSP gelatine
    • 1 serve nuzest good green stuff
    • dash of coconut cream
    • 2 TBSP cacao powder
    • 1 serve chocolate protein powder

    base of water or coconut water

    Savoury green smoothie

    • 4 stalks of organic celery with leaves, chopped
    • (Otherwise use silverbeet stalks with leaves)
    • ½  ripe avocado
    • 1 medium cucumber, with skin, chopped
    • handful of leafy greens i.e. kale, spinach, silver beet leaves, lettuce etc
    • Juice from 1 lemon
    • Handful of parsley and/or mint
    • 1 kiwifruit or green apple
    • Pinch Celtic sea salt salt

    base of water or coconut water

  5. Immune Boosting Tips

    August 17, 2016

    Although hopefully we are through the worst of the cold months, it is now when many people find that they are more prone to catching coughs and colds and other airborne viruses as a result of being more rundown throughout the peak of winter. This means more days off work or school, more doctors’ visits and so more potential for a miserable time over winter.

    The good news is that there are many things you can do to help increase your immunity and ward off the winter ills and chills naturally.  When it comes to immune boosting nutrients, vitamin D, zinc and vitamin C are your magnificent three.

    Vitamin D has excellent immune enhancing properties, as well as helping to improve mood and reduce the risk of respiratory infections in children. Most of your vitamin D is produced in the body from exposure to sunlight, so deficiencies are becoming more widespread due to heavy sunblock use.  This valuable nutrient also takes quite a dip through the winter months as your sunlight exposure drops naturally.

    Ideal vitamin D levels are around 100nm/L. If you think your levels may be low it may be an idea to have your blood levels tested. It is best to talk to a qualified health practitioner before supplementing with vitamin D as this is one of those vitamins where either too little or too much can be dangerous. 

    Zinc is an immensely important immune boosting mineral. Adequate levels of this nutrient can help to prevent or decrease the duration of sore throats and respiratory infections that are so common in winter.  Zinc also has the additional benefit of assisting with mood, healthy skin and wound healing, as well as improving fertility and hormone balance in men and women.

    There are many great food sources of zinc such as oysters, shellfish, pumpkin seeds, kidney beans, yogurt and non GMO tofu. Despite this, zinc deficiencies amongst Kiwis are common because New Zealand soils are low in in this vital mineral. To top up your levels, zinc is a great mineral to supplement with for three months during winter. Excess doses can cause gastric upset and nausea so it is important to talk to your health provider to find the correct dose for you.

    Most people know how important vitamin C is for helping to boost immunity and fight infection, but you may not be aware that it has numerous other health promoting roles in the body. These include healthy skin and gums, wound healing, iron absorption, and cardio vascular health. Humans are one of the few mammals who can’t produce their own vitamin C (the others being guinea pigs some primates and bats) and so it is essential to include this vital nutrient in your diet.

    As vitamin C is a water soluble nutrient, it cannot be stored for a long time in the body, so small regular daily doses are important. Some of your best winter food sources of vitamin C are parsley, kiwi fruit, citrus fruits, leafy greens, red capsicum and fresh sprouts.

    It is useful to take a loading dose of vitamin C at the first sign of infection.  A buffered vitamin C in a drink bottle (ideally glass) sipped throughout the day over a handful of days is a good way to top up your vitamin C levels without upsetting your digestion.

    Children can be particularly at risk of respiratory infections, viruses and flus during the winter time as their immune systems are still developing, and they are often picky when it comes to eating healthy immune boosting- foods. Looking into dietary strategies and food intolerances, as well as supplementing with immune boosting nutrients, can be an effective way to support your child’s health through winter.

    There are many different supplemental forms of the various nutrients discussed above and not all are well absorbed or tolerated. Practitioner-only brands are stringently tested for quality and efficacy and guarantee to contain the correct dose and form of the nutrient best utilized by the body. It is always best to have any supplements prescribed by a qualified health provider within the context of a consultation to ensure you are using quality products prescribed to meet your needs. 

    Many medicinal herbs also carry potent immune boosting properties. For example, herbs such as astragalus, echinacea and andrographis strengthen the immune system, helping you to fight off viral and bacterial attack. Thyme and goldenseal have strong antimicrobial properties and are particularly beneficial in helping to ward off upper respiratory tract infections that are so debilitating over winter and early spring. The wonderful thing about herbs is that they each have a variety of actions, so specific herbal medicines can be mixed for your individual need. Liquorice is a great example – on the one hand it is excellent for coughs and colds as it helps to clear mucus from the lungs as well as reducing the severity of coughing and soothing sore throats, while at the same time it is an adrenal restorative which means it is a great support in times of stress. So for someone who is stressed and rundown, this could be the perfect herb for you.

    It is also important to remember that alongside the excellent immune boosting nutrients discussed above, the main defence against illness is to have a holistic, healthy, lifestyle. 

    Top Tips for a Healthy Lifestyle:

    • Eat a diet rich in plants and wholefoods, and low in processed foods and sugars
    • Include plenty of immune boosting herbs and spices in your diet such as ginger, turmeric, garlic, rosemary, and thyme
    • Get adequate, good quality sleep
    • Exercise regularly
    • Manage stress
    • Drink alcohol in moderation
    • Don’t smoke
    • Avoid foods that you may be allergic or intolerant too
    • Have regular medical screening for your age appropriate group.

    Andrea Frires is a qualified naturopath , nutritionist and medical herbalist. To make an appointment for a consultation visit www.health101.co.nz for more information and our online booking calendar. Or email Andrea directly at andrea@health101.co.nz

  6. Helping our hormonal cycle

    February 22, 2016

    As females, we tend to have some good weeks and some not so great weeks when it comes to food cravings.  To have such up and down moments through the month or to experience PMS in any type of way is actually not “normal” and what is expected.  If our hormones are correctly balanced, we shouldn’t feel the need to lash out at others, cry hysterically for no reason, eat 3 packets of biscuits, break out in many pimples and pack on the weight.  Unfortunately, this can be the norm for many women.

    There are many factors which can influence our hormones, the 2 biggest ones being 1) stress which increases cortisol and lowers progesterone and 2) poor oestrogen clearance.  Both of these lead to an oestrogen dominant state which tends to be the issue for these symptoms.  Both of these are 2 major topics in themselves, so I will touch on some things to help each one along and save more details for another article shortly.

    To support stress and progesterone, lifestyle changes are key.  Reducing our external stressors, as well as our internal stressors such as poor food choices are key.  We can’t always eliminate the stress we have in our lives (financial, relationships, workload, families etc) but finding ways to manage them and cope better is key.  By eliminating processed foods and chemicals from our diet we reduce the stress that is placed on our liver and adrenals by creating a better balance with our blood sugars and aiding detoxification.  Not only do we want to reduce stress that is placed on our body but we want to enhance our coping mechanisms.  Such things as deep breathing exercises/meditation/yoga/walking are fantastic to create a better balance with your stress hormones.  Eating a diet with a great balance of proteins and fats is essential to keep our hormones happy in particular our adrenals, so don’t leave out that ever important good fat!  Herbs such as Withania, Siberian Ginseng, Rhodiola, Lemon Balm, Rehmania can also be highly beneficial as well as nutrients such as B vitamins and Vitamin C.

    To assist in clearance of Oestrogen we need to ensure our liver is happy and working effectively.  Eating a diet full of fresh leafy greens, as well as our brassica family such as broccoli, cabbage, brussel sprouts etc is essential for the healthy function of our liver.  Drinking plenty of fresh filtered water is key for aiding elimination as well as ensuring our bowels are moving regularly to clear the residual metabolised hormones.  Having plenty of fibre from your fruits, vegetables and nuts and seeds will also assist with binding of any excess hormones and assisting to eliminate them from your system.  Ensuring your meat is all free range, grass fed and ideally organic is also important.  Also watching the amount of plastic you are exposed to as this has an effect on our oestrogen levels as well. Supporting liver clearance of oestrogen can be done with many different nutrients which can be quite specific to the persons condition.  Some can be Milk Thistle, Schiscandra, DIM, broccoli extract, dandelion, the list could go on.

    So to bring us back to the question at hand, of what to eat to benefit us most in our cycles.  Given that we are working on regulating our hormones to stop any major interruptions and imbalances a balanced diet is key in aiding this and keeping us feeling our best.  Women tend to have more fluctuations with blood sugars than men, so ensuring we have a good balance of carb, fat and protein with each meal is key.  So for example, a great big salad with loads of variety, some free range/organic chicken, and plenty of beautiful fats such as avocado, nuts and seeds and some oil for dressing.  If premenstrually you find you crash in energy more, eating more regularly can help this.  Having no more than 3 hours in between a meal or snack can help to keep you more balanced.  Ensuring also, if you do get any pain with your periods you really jack up the amount of Turmeric and Ginger you eat to assist with any inflammation the week before menstruation, as well as consuming at least 4 high quality fish oils daily and a good quality Magnesium supplement.  All of these will help to nourish your hormones and help to keep your blood sugars balanced which will also help to keep your moods more regulated.  For food cravings, again Magnesium is fantastic, as is a good B complex.  Mostly however, ensuring again that we don’t neglect our good fats through this time is key.  By having our healthy fats, it helps to satisfy our brain and tell us we are full and satisfied.  When we are low in fat, your body will keep craving for more energy – which is generally when we turn to the sweet treats.

    Really important to have plenty of rest premenstrually and throughout our period, as our body is doing a lot of work.  Over doing it with work stress, heavy training, partying etc will all have a detrimental effect on our hormones and will continue to cause issues further down the track.

    Ideally your monthly cycle should breeze by without any noticeable disruptions.  None of the symptoms prementstrually described above, a light to medium flow with no pain or clots, and lasting around 5 days.  If your cycle doesn’t resonate with this, I suggest you get some help to create a balance.  To have 2 weeks of every month with unpleasant symptoms is not something anyone should settle for.

     

    Please do not self prescribe any herbs or supplements, as to get the best result for you and your hormones specific products prescribed especially for you will be a much better targeted relief than a stab in the dark.  Please speak to a qualified Naturopath or contact us at info@health101.co.nz for more information or to make a booking.

  7. Did you know the health of your liver can determine your weight, your mood, your energy levels, and your quality of sleep?

    Read on to see all about our special offer for you!

    Most of you will be aware of the primary role of this incredible organ, which is to detoxify all the noxious substances cruising around our bodies. These toxins have either been created as a by-product of processes happening in our body or that we have come into contact with in our environment on a day-to-day basis. But the liver also has a multitude of other important functions within the body that many people are surprised to learn. These include the regulation of your fat-burning capacity and your blood-sugar-levels, metabolism, and hormone balance. So you can see how an unhealthy, overworked liver can have a huge impact on your body shape and the way that you feel.

    We can all feel a bit sluggish after winter, and comfort foods which can put a lot of stress on your liver as it carries the heaviest load in terms of ridding your body of unwanted toxins such as alcohol, caffeine, sugar, trans fats  (found in margarine, industrial baked and processed foods), unnatural skin care products and pain killers. 

    There are lots of ways an overburdened liver can manifest itself – below are just a few examples that you might identify with:

    • Feeling sluggish and tired, particularly in the mornings
    • Easy weight gain – especially around the midriff
    • Cellulite and unwanted fat deposition
    • Waking up in the night – often around 2am
    • Feeling excessively hot, or waking up with hot sweats in the night
    • Poor appetite in the morning
    • Spots and other skin conditions
    • Nausea, bloating, burping, excessive flatulence and other digestive discomfort
    • Poor ability to digest fatty meals
    • Sugar cravings or cravings for refined carbohydrate foods (pastries, cakes, pasta, bread)
    • Foggy thinking and poor memory
    • Irritability, short temper, low mood
    • Premenstrual symptoms, or other hormonal imbalances
    • Have felt stressed regularly over the past year

    Click here to take the test to see how toxic you currently are: metagenics-detoxification-questionnaire

     

    The best way to get your weight, moods, sleep, skin and energy back on track is to give your liver a little love! A liver detox is a wonderful way to reduce your liver’s workload and strengthen its working capacity. 

    A detox can be as simple as 2 – 4 weeks of avoiding liver loaders such caffeine, alcohol, sugar and trans fats, as well as red meat, gluten and dairy, while at the same time enjoying plenty of liver-friendly foods such as leafy greens and colourful fruits and veg.  Many people find that this alone can make a satisfactory difference to the way that they look and feel. 

    However, if you are looking for something that packs a little more punch and leaves you bursting with energy and vitality, then a more intensive detox programme would be a better option for you. This should only be done under the guidance of a qualified health practitioner and will include specialised liver herbs and supplements to support and enhance your body’s ability to detoxify. 

    Health101 is excited to offer you a great deal on our 4 week detox package, providing:

    • 1 x 1 hour naturopathic initial consult  for a full personal health assessment 
    • 2 x ½ hour follow up consults to guide you through your detox
    • 3 x body composition tests (BIA)  which will assess your body health and composition
    • Specific practitioner only products to support liver and digestive detoxification 
    • Detox guide and recipes 

    Book before December 1st  and recieve 10% off consultations and products.  

    To feel the best you can and head into Summer with a bang, click here to book an appointment today

    For any more info please don’t hesitate to contact info@health101.co.nz

     

  8. 2016 Nutrition Challenge

    January 12, 2016

    Its that time of year where we all have Resolutions for the year ahead, and perhaps have also had 2 months of over indulgence so feeling sluggish and a little extra layer?

    Now is the time to act, to set some good habits in for the year ahead, to learn some tricks to help you through the tricky times, and to be around like minded people for that extra motivation for success.

    The Challenge begins on February 1st and runs for 6 weeks finishing Saturday 12th March.

    This year we have broken it down into 3 different tiers to tailor towards your needs.

    Basic Package $80

    • Body Composition test at the beginning and end of the 6 weeks
    • Seminars such as Nutrition, Goal setting and food demonstrations to keep you motivated and inspired
    • 1/2 price protein powder
    • You will be put into groups for motivation and support, and there will only be 1 group challenge (so there won’t be the issue of committing to regular challenges)
    • Regular updates on the facebook group page with recipe tips, wellness tips and general advice given
    • There will be a prize for the most fat lost in an individual as well as group prize

    I need accountability $100

    As above plus

    • Additional Body Composition reading with one of our Naturopaths at the midway point to assess where you are at and give you any further tips that you may need.

    The Big Cahuna $300

    As above plus

    • Weekly Naturopathic Body composition checks to really keep you on track
    • Weekly 1 hour workshops (likely to be held Saturday morning), with detailed health information on different areas such as hormones, sleep, stress, sports nutrition to help you with your health journey
    • Meal Plans and Recipes
    • Special blend herbal tea to help assist with your success
    • Limited to 10 people to ensure personalised care

     

    To register please email info@health101.co.nz with what package you would like to sign up for, or feel free to email for any questions.

  9. You may be worried that the festive season is going to undo all the wonderful work you have put towards getting your health back on track and your body into tip-top shape for the beach. If so, you certainly are not alone. But having a fun-filled Christmas while still maintaining your health and fitness IS actually achievable.  In fact, with a little forward thinking and planning, you can give yourself the best Christmas ever. Yes, the festive season can be fun, indulgent and carefree without expanding your waistline or hampering your health goals!

    And we want to help you to achieve this by sharing these 10 simple steps…

    • FOLLOW THE 80-20 RULE. Aim to eat well 80% of the time and this will balance out any treats and indulgencies you have. If you do have a treat, don’t feel guilty, simply enjoy it for what it is – your 20% treat. It is often the feelings of guilt, and the negative voice in your head that leads you to lose self-control and this can quickly turn into a downwards spiral of overindulgence. 
    • CONSCIOUS EATING IS KEY. Eat carefully and mindfully, chewing each mouthful well and savouring the taste, texture and smell of the food you are eating.  Eating mindfully like this enhances your digestion. It also tells your brain when you are full so that you don’t stuff yourself silly!
    • HAVE A HEALTHY, NOURISHING BREAKFAST.  Include good quality protein and some healthy fats in the morning and it will help you to feel satiated through the day. If you skip breakfast, you will just end up eating more and making poorer food choices later in the day.
    • EAT 50% GREENS. Veges will help to fill your tum without the extra calories. They also provide essential micronutrients and antioxidants to metabolise your meal effectively and to help your liver deal with excess alcohol or toxins. 
    • CHOOSE GOOD QUALITY SNACKS. Christmas treats tend to be high in sugar and simple carbs which cause your blood sugar levels and energy to fluctuate and create cravings for more sweet, carby snacks. Try to limit these to one or two at most, and balance them with healthier options such as nuts and seeds, bliss balls, or vege sticks with guacamole dip. The quality fats and proteins in these will help prevent sugar cravings and you will feel fuller and more energised through the day. 
    • BE PREPARED. Stock up on healthy snacks, so when you feel like a treat you have some on hand. If you go to a BYO or pot luck dinner, bring a healthy dish that you can fill most of your plate with and only leave a little space for extras. Take some healthy treats to share too!
    • STAY HYDRATED. You will eat more if you are thirsty so remember to drink plenty of water through the day. If you usually forget to drink, set your phone alarm to hourly and drink a cup of water each time it rings. 
    • ONE FOR ONE. If you are drinking alcohol, for every glass of wine, beer or spirits that you drink, follow it with a glass of water. This will help to prevent you over-drinking and you will feel so much better for it the next day! 
    • BACK YOURSELF. If people pressure you to eat more or drink more than you want to –it is OK to say no. Remind yourself daily of your health goals and why you want to achieve them. Connect with these thoughts and feelings when you are feeling under-pressure and this will help you to be strong. Remember, you only have yourself to answer to.
    • KEEP MOVING. Regular exercise will help you to keep motivated and energised to stay on track with your health and fitness goals. It is also an excellent way to burn off all those Christmas-shopping stress hormones !


    If you would like some extra help –  come and chat to your friendly Health 101 Naturopaths, and check out our 2 week Christmas kickstart special offer on now! 

     

  10. 2 week Christmas kickstart

    November 20, 2015

    It’s that time of year where life has gotten away from us again.  We are stressed, busy, our social life is crazy, school holidays are here, christmas shopping begins and it all leads to a poor diet and lack of exercise.  Don’t let this year become like all the others where you reach Christmas day and:

    a) you feel exhausted and just want to sleep through it
    b) you feel fat and frumpy and don’t want to put on your bathers for the beach
    c) you are still wired from so much work that you are grumpy and snapping at your family
    d) you end up full of cold the moment you stop work and spend your holidays with a box of tissues feeling sorry for yourself

    We want to help you with a 2 week kickstart guide to get you through this busy period.

    For just $80 you will get:

    • 1 x 1/2 hour Naturopathic consultation to assess your body composition and body health*
    • Nutrition, lifestyle plans and recipes to guide you through this period
    • Specific prescription for any supplements you may need to assist you achieve your goal – optional (at additional cost)
    • 1 x 15 min follow up Naturopathic consultation to retest your body composition and assess health changes, plus further progressions to make

    *Body Composition test will assess your Fat Mass, Muscle Tissue, Cellular hydration, Cellular Energy and your Cellular age.

     

    To book for this special program, click here

     

    This 2 week kickstart program is a great way to introduce you to making simple yet effective changes towards your health with great nutrition.  If you feel you have more complex health issues it is best to book in for a full Naturopathic appointment to ensure your health needs are specifically covered to give you the best results for you.