Give your brain the right nutrients it needs to naturally help boost the neurotransmitters you need to stay focused and energised! High in protein, fibre, and omega-3 fats, these muffins are perfect for a busy weekday breakfast.

Here’s how to make it:

Ingredients

• 1 1/2 tsps Avocado Oil

• 1 Sweet Potato (medium, peeled and chopped into cubes)

• 1 tbsp Extra Virgin Olive Oil

• 6 cups Baby Spinach

• 8 Egg

• 1/4 cup Water

• 1/2 tsp Sea Salt

• 1/2 tsp Black Pepper

Directions

1. Preheat and Prep:
   • Preheat your oven to 177ºC.
   • Lightly grease a muffin tray with avocado oil
2. Prepare the Vegetables:
   • Steam sweet potato for eight to ten minutes, or until tender when pierced with a fork. Let it cool slightly.
   • While the sweet potato is steaming, heat extra virgin olive oil in a large pan over medium heat. Sauté the spinach until wilted and tender. Let cool slightly.
   • When spinach and sweet potatoes are cool enough to handle, divide evenly into the prepared muffin tray.
3. Combine and Cook:
   • In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.
   • Pour the whisked eggs into the prepared muffin tray to cover the sweet potato and spinach.
   • Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from oven, let cool and enjoy!

Notes

• Leftovers: Store in the fridge in an airtight container up to four days. Due to the moisture in the sweet potato and spinach, these egg cups do not freeze well.

Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

Are you ready to stop just surviving and start thriving with ADHD? At ReMed Natural Medicin Clinic, we believe in empowering individuals with ADHD to achieve optimal wellness through natural and holistic strategies. Here’s how you can support your journey with ADHD using movement, nutrition, and mindful practices.

1. Morning Movement: A Natural Dopamine Boost

Starting your day with exercise can give you an instant hit of natural dopamine, a neurotransmitter essential for mood regulation and focus. Whether it’s a brisk walk, yoga, or a more intense workout, morning movement helps maintain steady dopamine levels throughout the day. This practice can improve executive functioning, reduce stress, and enhance emotional regulation.

Benefits of Morning Exercise:

• Increased dopamine levels
• Improved brain connectivity and executive functioning
• Stress reduction
• Decreased hyperactivity and impulsivity
• Weight management
• Better sleep quality

2. Establishing Consistent Routines

A consistent daily routine can significantly impact productivity and overall well-being, especially for those with ADHD. Regular sleep and wake times help regulate your body’s internal clock, enhancing mood stability and cognitive function. This consistency can reduce the unpredictability that often exacerbates ADHD symptoms.

3. Nutrition: Fueling the Brain

Nutrition plays a crucial role in managing ADHD symptoms. A balanced diet rich in omega-3 fatty acids, lean proteins, and plenty of fruits and vegetables supports brain health and mental clarity. Avoiding processed foods and excessive sugars can help prevent mood swings and energy crashes. It’s also important to address any nutritional deficiencies, such as low iron levels, which can impair dopamine production and exacerbate symptoms like inattentiveness and restlessness.

Key Nutritional Tips:

• Include omega-3-rich foods like fish, flaxseeds, and walnuts
• Incorporate lean proteins to stabilize energy levels
• Consume a variety of fruits and vegetables for essential vitamins and minerals
• Avoid processed foods and excess sugars

4. Supplements and Herbs for ADHD Support

Natural supplements and herbs can complement a healthy diet and help regulate neurotransmitter levels. Omega-3 fatty acids, magnesium, and zinc are beneficial for brain health. Herbs like Ginkgo biloba, Withania somnifera, and Rhodiola rosea can also support mental clarity and stress management. Always consult a healthcare practitioner before starting any new supplements.

5. Reducing Toxins: A Cleaner Environment

Detoxifying your body from harmful substances can enhance mental clarity and overall health. This includes reducing exposure to environmental toxins like pesticides and heavy metals, as well as avoiding harmful chemicals in household products. Proper hydration, a balanced diet, and detox programs can aid in this process.

6. Mindful Consumption of Media

The media we consume affects our mood and mental health. Limiting exposure to negative or stressful content can reduce anxiety and promote a positive mindset. Instead, focus on consuming educational, uplifting, and positive media to foster a balanced mental state.

If you’d like to learn more about how to support your ADHD symptoms, book a FREE Health Reset Consultation today.

Looking for a comforting, nutrient-packed soup that’s perfect for any season? This Roasted Garlic, Cauliflower, and Kale Soup is the answer! It’s creamy, flavourful, and loaded with wholesome ingredients. Plus, it’s vegan and can be stored for easy meal prep. Here’s how to make it.

Ingredients

• 12 Garlic cloves (peeled and trimmed)
• 1 large Yellow Onion (roughly chopped)
• 1 head Cauliflower (sliced into florets)
• 3 tbsps Extra Virgin Olive Oil (divided)
• 1 1/3 tbsps Italian Seasoning
• 1 tsp Sea Salt
• 8 cups Kale Leaves (packed)
• 3 3/4 cups Vegetable Broth (divided)

Directions

1. Preheat and Prep:
   • Preheat your oven to 204ºC.
   • Line a baking sheet with parchment paper.
2. Roast the Vegetables:
   • Arrange the garlic cloves, onion, and cauliflower on the baking sheet.
   • Drizzle with half of the olive oil, Italian seasoning, and salt.
   • Toss the vegetables until evenly coated in the spices.
   • Roast for about 40 minutes or until very tender and caramelised, flipping halfway through.
3. Cook the Kale:
   • Heat the remaining olive oil in a large soup pot over medium heat.
   • Add the kale and 1/2 of the vegetable broth to the pot and cover.
   • Let steam for 2 minutes, or until kale is wilted and tender.
4. Combine and Cook:
   • Add the roasted vegetables and the remaining vegetable stock to the pot with the wilted kale.
   • Bring the soup to a gentle boil, then remove from heat.
5. Blend to Perfection:
   • Puree the soup in batches in a high-speed blender until smooth and creamy.
   • Divide into bowls and enjoy!

Notes

• Leftovers: Store in an air-tight container in the fridge for up to 5 days, or in the freezer for up to 3 months.
• Serve it with An extra drizzle of olive oil, fresh herbs, or a pinch of red chilli flakes.
• Too Thick?: If the soup is too thick, use water or more stock (1/2 cup at a time) to thin until the desired consistency is reached.

This Roasted Garlic, Cauliflower, and Kale Soup is not only delicious but also packed with vitamins and minerals. It’s perfect for a cozy dinner at home or as a make-ahead meal for busy weeks. Enjoy the delightful combination of roasted garlic, cauliflower, and kale in every creamy spoonful!

Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

As the winter chill sets in, there’s nothing more comforting than a warm cup of herbal tea to keep you cozy and healthy. At ReMed Natural Medicine Clinic, we believe in the power of natural medicine to support your immune system. Here are some of our favourite immune-boosting herbal teas to help you stay well this winter!

Echinacea Tea

Echinacea is renowned for its immune-enhancing properties. This herbal tea can help reduce the duration of colds and support your overall immunity. Enjoying a cup of echinacea tea daily can be a simple yet effective way to boost your immune system,

Ginger Tea

Ginger is a powerhouse of anti-inflammatory and antioxidant benefits. It aids digestion and boosts immunity, making it a perfect winter companion. You can add a slice of fresh ginger to hot water or use ginger tea bags for convenience. Either way, ginger tea is a soothing and warming treat.

Elderberry Tea

Packed with antioxidants and vitamins, elderberry tea is a popular choice for warding off colds and flu. Its immune-boosting properties make it an excellent addition to your winter wellness routine.

Turmeric Tea

Turmeric contains curcumin, a potent anti-inflammatory compound. Combining turmeric with a dash of black pepper enhances absorption, allowing you to enjoy the full benefits. Turmeric tea is not only warming but also a powerful ally in supporting your immune system.

Peppermint Tea

Peppermint tea is known for its ability to soothe the digestive tract and its antimicrobial properties. It can help relieve congestion and keep your respiratory system clear, making it an excellent choice during the winter months.

Licorice Root Tea

Licorice root has antiviral and anti-inflammatory effects, making it excellent for soothing sore throats and boosting immunity. However, if you have high blood pressure, it’s best to consult with your naturopath before incorporating licorice tea into your routine.

Lemon Balm Tea

Lemon balm is known for its coming effects and antiviral properties. It’s perfect for reducing stress and supporting the immune system. Enjoying a cup of warm lemon balm tea can help you relax while bolstering your body’s immune system.

Rosehip Tea

Rich in vitamin c, rosehip tea is fantastic for boosting your immune response. Its tart, fruity flavour is a delightful addition to you winter tea collection, offering both taste and health benefits.

Immune-boosting herbal teas are just one way to keep your immunity strong this winter. Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

PCOS is a common condition affecting between 12-21% of Australian women of reproductive age, yet it is often surrounded by confusion.  While it is commonly thought of as a problem of the ovaries, it is actually a complex whole-body metabolic and hormonal condition that in turn affects how to ovaries work – the ovaries are the victim, not the cause.

Women will usually be investigated for PCOS when they have irregular periods and this can also affect fertility.  The most widely accepted diagnostic criteria for PCOS, once other causes are ruled out, says that two of the following three findings must be present:

1/ dysfunctional menstruation / anovulation – eg long cycles (>35 days) or amenorrhoea (<8 cycles per year)

2/ elevated androgens (eg Testosterone) – diagnosed through blood test, and often signs will include facial hair, acne or male-type balding

3/ Polycystic ovaries – multiple cysts on the ovaries (although many women have multiple cysts without PCOS).

An important aspect of PCOS to understand is that the ovarian cysts are not the problem.  In fact, PCOS is not so much a disease, but rather a set of symptoms. The key aspect being failure to ovulate regularly.  Regular ovulation is essential to maintain oestrogen and progesterone levels which helps keep testosterone in check. Irregular ovulation drives up testosterone, leading to symptoms like hair loss, acne, facial hair and infertility.  That’s the “hormonal” bit.

The other aspect is metabolic.  In women, higher levels of testosterone increases the risk of insulin resistance – this is where the body has chronically high levels of insulin.  When the body is continuously exposed to something, it often responds by ignoring it. Insulin is needed to get glucose into cells so it can be used for energy.  With insulin resistance, glucose isn’t allowed into cells effectively resulting in higher levels of glucose in the blood. Glucose is highly inflammatory to the cardiovascular system, and the body usually converts this glucose into fat.  So in women, high testosterone increases insulin resistance, which promotes weight gain, prevents fat-burning and also increases appetite.

This is why women with PCOS are at greater risk of cardiovascular/heart disease, type 2 diabetes, obesity and non-alcoholic fatty liver disease (NAFLD).  They are also at increased risk of depression, anxiety and endometrial cancer.

It appears that in PCOS there is a vicious cycle that develops, where high testosterone leads to insulin resistance AND insulin resistance stimulates the ovaries to make more testosterone, and around it goes, all made worse by the relative lack of oestrogen and progesterone – two hormones that help to reduce both insulin and testosterone.

If you have PCOS, the way to make oestrogen and progesterone is to ovulate. Work with your naturopath to identify the underlying inflammation or insulin problem that is disturbing the ovaries and correct that.  Managing PCOS requires a wholistic approach for long term health, and naturopathy and nutrition is best placed to work with you on this.

Have you ever felt tired & exhausted, yet also wired at the same time? Sounds bizarre I know, yet many women are living with this daily. We are run off our feet &
wanting to collapse at the end of the day, although our minds are in full flight of stimulation with to-do lists & everything in between!

What does this mean?

The body is in ‘fight & flight’ mode, scientifically it is called our sympathetic nervous system. This is where our body is designed to respond to a threat by either staying to fight or running away (like our ancestors needed to from potential animal predators). Ideally, when there are no immediate threats in our day, we should be in ‘rest & digest’ mode, this is called our parasympathetic nervous system. This is where our body is taking care of our digestion & our nutrient absorption & all other processes that make us function. Various methods which relax the nervous system include stimulating the vagus nerve.

Why do we want to stimulate the Vagus nerve?

Various techniques can stimulate the vagus nerve providing rest & digest – parasympathetic nervous system activation. The vagus nerve has direct and indirect
connections to the cortical-limbic-thalamic-striatal neural circuit involving emotional and cognitive functions. Vagal nerve stimulation influences the activity of
norepinephrine and neurotransmitters such as serotonin, assisting in improving mood.

What techniques can we use to activate our ‘Rest & Digest’ Nervous System?

Slow, rhythmic, diaphragmatic breathing Try breathing deeply from the diaphragm rather than shallowly from the top of the lungs, and focus on your breath. As the amount of breaths per minute reduces, ideally to about 5-7 times per minute this is when our ‘rest & digest” nervous system is activated. The muscles will become more relaxed and the oxygen supply to the cells will increase producing endorphins; the body’s feel- good hormones. This in turn will help lower heart rate and reduce anxiety & worry.

How to deep breathe?

Take a deep inhalation through your nose into your belly, expanding the diaphragm to the count of five. Pause on the inhalation, and then exhale slowly through a small hole in your mouth to the count of six. Repeating this process for multiple rounds/minutes. The most important part of your breathing is ensuring that the exhale count is longer than the inhale count.

So next time you’re feeling wired & tired try this breathing exercise for some immediate relaxation.

With 1 in 6 couples in Australia experiencing fertility problems its handy to know there are some simple things that can improve your chances of a successful pregnancy. Diet and lifestyle play a big part – for both partners. Remember it takes both a healthy sperm and healthy egg (and environment) for conception to occur so here are some things you can do together.

Get regular exercise. Exercise improves circulation as well as helps with body composition. Elevating your heart rate for just 10 minutes at a time releases endorphins to help your overall health.
Eat lots of veggies. Vegetables and other plant based foods of all colours helps improve sperm and egg quality through the availability of a wide range of nutrients. Plant based foods also help reduce inflammation and manage weight – both important factors in obtaining a successful pregnancy.

The answer is insulin resistance (IR). IR is where the body has chronically high levels of insulin. When the body is continuously exposed to something, it often responds by ignoring it. Insulin is needed to get glucose into cells so it can be used for energy. With IR, glucose isn’t allowed into cells effectively resulting in higher levels of glucose in the blood. Glucose is highly inflammatory to the cardiovascular system, and the body usually converts this excess glucose into fat.

Feeling exhausted? Run down? Cold all the time? Unable to lose weight?
Think about your thyroid.

The thyroid is a gland that sits at the front of your throat and governs your body’s basal metabolic rate – ie. how fast you burn energy. It has far reaching effects to different aspects of how our bodies work. Your thyroid can be over active (hyperthyroidism) or underactive (hypothyroidism). Underactive thyroid function tends to be more common.