Common – yes, normal – no.  Many women suffer from pain before and during their period.  The extent can range from some light cramping to being bedridden.  Pain is a sign that your body is out of balance.  The cause can range from nutrient deficiency (such as magnesium, iodine or something else), hormone imbalance, endometriosis, fibroids or even sexually transmitted infections.  

The first step here is to see your GP, get some blood tests and possibly other testing such as an ultrasound.  While any pathology is ruled out it’s a good time to seek further support to both address the cramping AND the underlying cause.  Naturopathy is great for both these things.  Your naturopath can work through your personal and family history and put this together with the test results from you GP to provide both symptomatic relief and ongoing support to alleviate the issues long term.

In the meantime, try yoga or other stretches that bring blood flow to your pelvis, belly dancing is also great for the same reason (and can help with mood – it’s a lot of fun!). 

Period Myth: Heavy bleeding is something I can’t do anything about

Well, that’s not necessarily the case.  Determining the cause of your heavy period is the first step.  Before we dive into that, what is ‘heavy bleeding’.  80ml (about 16 teaspoons) of blood is what is discharged in a ‘normal’ period.  If you use a menstrual cup it’s easy to measure if your period is heavier than this. If you’re using pads/tampons/period undies then here’s a general guide:

• 1 regular tampon or pad holds around 5ml of liquid.
• 1 super tampon or pad holds around 15ml of liquid.

Multiply the ml by the number of pads/tampons you use.  If you are having to change your pad or tampon more than 90 minutes, you have to wear a tampon and a pad, or you feel like there is a gush of blood when you stand up, you need to seek support from an appropriately qualified medical practitioner.

Heavy bleeding is often a sign of something more going on – fibroids, endometriosis, hormone imbalance or something more sinister, and can lead to other health problems such as anaemia and fatigue.

Period Myth: Irregular timing sometimes just happens

Unless you’re on the pill and intentionally skipping periods (ie, skipping the sugar pills) or other hormonal birth control then you should expect to get your period every 28-30 days.  A regular cycle is a sign that things are all in balance in your body. 

Stress, thyroid conditions, polycystic ovaries, over exercising are all things that can cause an irregular cycle.  Checking in with yourself – what is going on in your life, is there significant stress, checking in with your GP to check your thyroid and other hormones are important steps in determining the cause of an irregular period.

Don’t know whether your period is regular or not?  Start tracking your cycle either by marking it on your calendar or using one of the many apps available such as Clue, Flo, Period Tracker etc.  Most of these apps will also let you track the flow, and any other symptoms you might experience.

Period Myth: I sometimes bleed for over a week.

A “normal” period lasts for 4-5 days.  If you are bleeding for longer than this (or shorter) then there’s something else going on.  Stress, thyroid imbalance, nutrient imbalance, hormonal imbalance are all things that can cause excessively long periods.  Identifying and understanding the cause of this is the key to success.

There are many herbs and nutrients that can help.  Based on symptoms and blood tests (which can be ordered by your GP), naturopathic support can help your body get back on track.  Herbs such as peony, rehmania, withania, eleutherococcus, licorice or shepherd’s purse might be prescribed to help your body rebalance itself.  Please reach out if you experience heavy or excessively long periods so a treatment plan can be designed especially for you.

Constipation before/with periods

Changes in bowel motions (eg constipation or diarrhoea) before or with the onset of a period are reasonably commonplace.  That said, they are not ‘normal’ changes and are a sign that your body, often your liver and hormone clearance processes, need some support. 

If it’s constipation you’re experiencing then consider your fibre and water intake – increase your vegetable consumption for natural fibre, include seeds in your diet (sunflower seeds, flax seeds, pepitas etc) and ensure you are drinking at least 1.5-2 litres of water per day (more if you are exercising, breastfeeding or its hot).

Depending on what other symptoms you might have, food intolerances might also be considered – think about changes in your diet as the constipation occurs.  Are you eating more sugar? Exercising less (or more)? Drinking more alcohol?  All these things can affect your gut and be triggered by changing hormones or nutrient deficiencies and contribute to your poor health around your period.

Moodiness before periods

Before our period levels of oestrogen and progesterone drop to trigger the body to start bleeding – not pregnant = endometrial lining isn’t needed anymore.  When these hormone levels drop too quickly or too much, we can experience changes in mood.  If you have had a baby you might be familiar with the ‘day 3 blues’ – it’s much the same thing.  

Eating a balanced diet with plenty of fresh vegetables helps, along with drinking plenty of water and herbal tea.  Maintaining a regular exercise routine which includes active stretching can also help. 

Spotting between periods

Some spotting can be normal, especially if you are starting a new type of birth control, are pregnant or are ovulating.  Even then, it’s worth having checked out as it can also be a sign of tumour (benign or otherwise), sexually transmitted infection or pelvic inflammatory disease.  

If you’re concerned at any time about your period you can be confident your healthcare practitioner will treat you seriously and investigate what’s going on.  

Menstrual Migraines

I’m still surprised how many women experience regular headaches or migraines that have not previously been linked to their cycle.  Headaches and migraines are not normal, and menstrual migraines may not respond to the ‘normal’ migraine medication prescribed by GP’s.

Often caused by changing hormones, naturopathic treatment involves understanding the specific symptoms, timing and history related to your cycle and headaches/migraines specifically.  Also what works to make them better (or worse) can help identify the underlying cause and therefore best treatment approach.

Vaginal itching/recurring vaginal or urinary infection

Your vagina, like your gut, has it’s own microbiome.  That is, it has a balance of bacteria living in and around that keeps your vagina healthy.  When this microbiome is out of balance, we are run down or our immune health is not up to scratch itching, thrush, urinary tract infections etc can all occur.  These are ‘opportunistic’ illnesses that can really take their toll on your overall health and wellbeing.  Especially if they keep happening.

Some women find they get thrush just before their period most months.  This is a sign that there is an imbalance, triggered by the natural drop in oestrogen, that their immune system is not able to overcome.  Rebalancing the microbiome, modulating oestrogen levels and supporting the immune system are key factors in overcoming this for the long term.

As a fussy kid, I never thought that one day I would come to LOVE green vegies. And let’s face it – a steamed heap of vegetables on the side of your plate is hardly appetising for children or adults. But vegetables don’t have to be boring chores that we have to gulp down in order to justify our desert. Simply knowing how to flavour your vegetables can transcend them from begrudgingly boring to delectably delicious. 

Now, we’ve all heard of the so called ‘super foods’…. These wonderful, health promoting foods that contain an abundance of life-giving nutrients that support glowing skin, muscle relaxation, improved clarity and focus, deep-restorative sleep, happy life-affirming hormones, energy and vitality. I’ll let you in on a little secret ~ all green vegetables are superfoods! From the humble broccoli, sassy salty celery and crunchy kale, green vegetables are the very foundation for Hippocrates premise of “Food As Medicine” ~ providing us with the essential nutrients that are required for all the wonderful, autonomic (automatic) processes within our bodies that most of the time we are not even aware of. 

Nutrients are the very building blocks of our body’s and nature provides all that we need to live happy, healthy and vibrant lives.

Let’s break it down one step further. Magnesium is our body’s natural muscle relaxant. When muscles contract the body uses calcium and when the muscles relax the body uses magnesium. Every time you move a muscle, stretch, walk or eat you are utilising these nutrients in the give-and-take activity of your muscular system. And where can you find calcium and magnesium? Green vegetables of course! 

Our beloved magnesium is integrally involved in 300+ enzymatic process in the body and regulates our mood, sleep, energy production, bone integrity, controls inflammation and enhances blood sugar regulation. No wonder naturopaths can’t get enough of this super-nutrient! 

Calcium is also important for our bone health, muscle and nerve functions and acid-alkaline balance within our body’s and is abundant in broccoli and dark green leafy vegetables such as kale, bok choy, rocket and spinach. One of my personal favourite flavour enhancers and nutrient boosters is adding a fresh squeeze of lemon juice to my green vegetables. Not only does a dash of olive oil, lemon juice and salt transform these simple veggies to tantalise your tastebuds, but the added vitamin-C content of lemon juice naturally boosts the calcium content of these super-green super-foods! 

Folate is another essential nutrient found in asparagus, spinach and broccoli that plays many oh-so-important roles within your body. Folate is a very important B-vitamin required for the function of your brain and nervous system in optimising cognitive function (how you think) and your mood (how you feel). Folate also regulates your cardiovascular system and lowers your risk of heart disease, supports the production of your essential red blood cells and is incredibly important for foetal development in pregnancy. 

Green vegetables are nutritious gems packed full of vitamins A, C, and K, potassium, folate, magnesium and calcium ~ with antioxidant, anti-inflammatory and immune-boosting qualities, fibre to regulate bowel movements and provide prebiotic food for your beneficial bacteria ~ a bowl full of green vege can go a long way in not only preventing disease but promoting health and vitality so that you can be the best you, you can be!

Still not convinced?

Try one of my tasty recipes below to see if you too can come to love these gorgeous greens as much as I do ?  

• Kale sautéed with a dash of olive oil, lemon juice and Himalayan sea salt are a great addition to top off any meal such as eggs on toast or kitchari (see recipe below)
• Sautéed greens with lemon and garlic.
• Roast Brussel sprouts and broccoli (or vege of choice) topped with a tahini dressing:

Method: cut broccoli into small florets and halve the brussel sprouts, sprinkle with olive oil, salt and pepper and bake for 15-20 minutes or until they start to become golden. 

Tahini dressing: Whilst your vegies are baking, whip up an easy tahini dressing with ¼ cup of tahini, ¼ cup of olive oil, ½-1 freshly squeezed lemon juice, 1 clove of garlic (optional), 1-2 tsp of honey or maple syrup, water to dilute, salt and pepper to taste. Pour the tahini dressing over your crisply baked vege and taste the difference. 

• Wholesome kitchari with steamed green vegetables, lemon juice and a sprinkle of salt: 

Ingredients: 

• 1 cup of split mung dal 
• 1 cup of basmati rice
• 6 cups of water
• 1 bunch of coriander
• 2cm square piece of fresh ginger 
• 2 cm square piece of fresh turmeric
• 3 tablespoons of ghee, grass-fed butter or coconut oil
• 2 teaspoons of ground cumin 
• Dash of salt and pepper

 Method: 

• Simply add split mung dal, rice and water in a big saucepan on the stove. Bring to boil and allow to simmer for 30-40minutes until soft. Add coriander, ginger, turmeric and spices to a nutri-bullet or blender with a dash of water to dilute and blend until smooth. Add to the pot with ghee or oil of choice and mix through. Serve with freshly steamed green vegetables, extra ghee, ½ a squeezed lemon and a sprinkle of Himalayan sea salt. 

Wired and Tired: How Stress Impacts the Immune Response

We are all familiar with the concept of “Stress” and have all suffered some kind of stressor in our day-to-day lives, whether it be running late for work when the old man in front of you won’t go the speed limit, being let go from your job after 20 years of loyal service, your kids fighting over the I-pad and wailing at you that “it’s not fair, it’s my turn”, or standing up in front of your peers to do an oral speech, your knees knocking and an internal voice screaming ‘RUN! RUN!’. Let’s be honest, in our busy and fast-paced modern day lives stress is very much the norm. 

Now, don’t get me wrong, stress isn’t always such a bad thing. During the Palaeolithic period when a Pterodactyl was swooping down on us, this fight-and-flight response was essential to our very survival. In fact, since the dawn of time, stressors have played a very important role in the evolution of all living organisms, helping us to adapt and evolve to the pressures of the environment such as predation and natural disasters. The physiological changes of acute stress are an adaptive energy required for growth and strengthening to increase our evolutionary fitness and have even been shown to enhance the immune system capacity to expediate wound healing and prevent infections from taking hold. 

However, chronic and mismanaged stress is another story entirely and can have very deleterious impacts on our health and wellbeing. Laying awake at night with looping, repetitive and negative thoughts of worry that ‘you need to call you mum because her health isn’t well and the kids need new shoes and did you remember to turn the stove off?’, overdoing the marathon training and winding up on bed-rest for a week because your body doesn’t have the reserves to recover, or feeling like the world is a scary and dangerous place and you would be safer just staying in bed for the rest of your days are clear examples of unhealthy stressors. Chronic stress causes high levels of cortisol to impact the inflammatory and immune responses. Similar to stress, inflammation plays a very important role under acute situations, but can become harmful to our health under chronic conditions.

A professor of psychology at Carnegie Mellon University, Sheldon Cohen has stated that, “Stressed people’s immune cells become less sensitive to cortisol. They’re unable to regulate the inflammatory response.” (Cohen, 2004).

The field of neuro-psycho-immunology (yep – it’s a thing!) clearly demonstrates that chronic stress suppresses the immune system and makes us more susceptible to illness and disease. So, what can we do about it? Managing stress, anxiety and depression largely depends on the individual presentation and should be personalised to your needs. We all need care, compassion and support during the many life challenges that present to us and therefore finding the right healthcare practitioner to help you manage your stress is an essential step in taking charge of your physiological and psychological health.

A healthcare practitioner can help to hold you accountable to your self-care disciplines and guide your treatment, whether it be GABA-inducing herbs and activities such as passionflower, lemonbalm and yoga, serotonin and melatonin supporting nutrients such as magnesium and zinc, or changing the very neuroplasticity of your brain with regular mindfulness and meditation techniques. Finding the right fit for you is essential in managing your stress for prolonged health and vitality. 

Here are some helpful ‘Zen-activities’ to help you get started: 

• Gentle exercise of even 20-30 minutes walk a day helps to change the scenery, allowing you to take a break from your frustrating task and clear your mind and provides a good boost of feel-good endorphins. 
•  Focus on your breathing. Breathing techniques slow your fight-and-flight response. Simply observing your breath can calm the body and mind within minutes.
• Hug someone you love! Hugging releases the feel-good hormone oxytocin which reduces stress hormones and improves your sense of relaxation and happiness so that you both feel good. 
• Enjoy a cuppa. Inhaling the aromas of your cup of tea reduces your stress response. What’s more, research shows that 3 cups of chamomile tea a day can be therapeutically beneficial in managing anxiety. 
• Daily yoga practices of as little as 15 minutes helps to slow your breathing and increase your natural production of GABA – the muscle-relaxing, sliding-into-the-bubble-bath hormone that medications like Valium induce. 
• Practice gratitude ~ daily gratitude journaling helps us to re-wire our brains to focus on the positive aspects in our lives rather than the negative. 
• Release your creativity! Drawing, painting, sculpting, mandala colouring-in or making finger puppets with the kids – art in all forms can be meditative, helping to focus the mind and release some pent-up emotions. 
• Eat a balanced, wholefood diet. Reaching for those high-fat, high-carb, high-sugar food-groups may provide us with a temporary endorphin hit, but such emotional eating is unsustainable, and typically causes us to feel more stressed and anxious when our blood sugar crashes. Wholefoods provide sustainable energy and nutrients that help to regulate our mood and energy. 
• Make more time for fun! What excites you? What brings joy to your life? Whether it be sports, crafts, learning an instrument, reading a book in bed, or soaking up the sun at the beach, prioritising some down-time can be the best thing you can do for your stress levels, helping you to rest, recuperate and recharge so that you can live your best life. 

Written by Sophia Leighton. 

Resources: 

https://www.rn.com/featured-stories/stress-inflammation-immunity/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/

https://www.verywellmind.com/tips-to-reduce-stress-3145195

https://www.beyondblue.org.au/personal-best/pillar/wellbeing/15-stress-busting-activities-to-help-you-relax

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.

Did you known that menstrual migraines are often much more painful than normal periods AND they can last longer? 

Menstrual migraines (or headaches) are those that occur every month roughly 2 days before or 3 days into your period.

Which is exactly what you want during your period right?? Wrong!

At the start of a period, hormone levels sharply drop, it is this drop that is thought to be why menstrual migraines occur. Typically, menstrual migraines occur in women with generally higher levels of oestrogen, so they may also be experiencing heavy or painful periods. 

If your menstrual migraines are happening before your period then oestrogen clearance is going to make the biggest impact. Here are some simple things you can start now to help: 

• Increase broccoli in your diet. Broccoli actually aids in the clearance of excess hormones and is a relatively easy addition to anyone’s routine. Add some more in with any other veggies you are enjoying each day and this will help. 
• Gut health– hormones are broken down and cleared out of the body through the digestive system. Making sure your gut is working regularly will ensure hormones are cleared effectively and not building up and causing an excess. Start with the basics – water, lots of veggies (broccoli ?) and exercise. If you aren’t having a good size bowel motion each day then further investigation might be needed.

If your menstrual migraines are occurring during your period, then all of the above will help but we would also want to check out your iron levels. The loss of iron during a period and/or anaemia may also trigger migraines as well. The other thing that will always help a migraine, no matter when you get them is magnesium so if in doubt, taking this throughout the month will help to relieve any tension and give you some relief. While we are often told periods are meant to be rough, they really, really don’t have to be. Simple treatments like these are very effective for menstrual migraines, so don’t suffer through. 

Firstly, why is period pain even a thing? Ain’t nobody got time for that, right?

There are two main reasons- 

1. During a period, your uterus performs (hopefully) tiny contractions that enable it to expel endometrium (period blood) and
2. During this time we also have heightened sensitivity of the pain receptors in this area, so it can be normal for your period to be a bit uncomfortable or as my sister used to say “a bit stabby.”

Diet and lifestyle play a huge role in just how uncomfortable your period will be month to month. Yes, your period is worse after a month of extra stress, or more alcohol or a crappy diet.

Everything we put in our bodies and how we look after them directly affects our hormones and how much pain you are likely to be in when your period decides to drop by.

Personally, I think its kind of cool that as women we get a monthly report of how our health and self-care is going and would love for more women to feel empowered by the insights our periods can bring us about our overall health.

However, severe debilitating pain is not okay. And if you or someone you know is bed ridden or taking time off work or school every month then this is a clear indication that a hormonal imbalance is at play.

Often period pain can be a symptom of an underlying hormonal condition such as PCOS, endometriosis, ovarian cysts or fibroids.

So, if you dread your period because it often stops you from doing simple everyday tasks then it may be time to do some hormonal testing and investigate the cause.

Something simple you can do right now though is increasing fibre- are you having 5 serves of vegetables every day? Fibre helps to clear broken down hormones from the body, and aids in balancing hormone levels- especially broccoli. Add some more of that to your diet and see how it changes your next monthly self -care report.

Endometriosis affects everyone (not just those who have it)

In 2018 the Australian government took a tremendous step forward for the health and wellbeing of many women.  A disease that affects 1 in 10 women, endometriosis finally achieved broad-scale recognition of its significantly detrimental effect on women’s health, and the need for  funding into more research in this area. 

What is endometriosis?

Endometriosis is a condition where tissue similar to that found inside the uterus is found in other locations around the body. Symptoms can vary but generally include: 

• significant pelvic pain, at any time;
• pain during or after sex;
• back pain;
• pain passing a bowel motion; 
• heavy, irregular and/or long periods (longer than 5 days bleed) and 
• low energy.  

It also can be a cause of infertility.  While many of these symptoms are quite vague, a diagnosis often occurs after excluding other causes and, often, but not always, by undergoing a laparoscopy (keyhole examination under anaesthetic).   

The cause of endometriosis is currently unknown, although there does appear to be a link to  the immune system. One hypothesis is that the body’s own immune response makes the symptoms worse.  

It can affect teenagers and adults alike, and is often only diagnosed 7-10 years after symptoms begin.

How does endometriosis affect me?

You might be experiencing some or all of these symptoms, in which case you should see your GP or other healthcare practitioner for a diagnosis.  

You might have a colleague, partner or friend who is often off sick, in significant pain, depressed or even just moody, as their daily life is often marred by these symptoms.  It is important to understand that this disease often negatively affects the mental and emotional state of the woman suffering it, as well as impacting her financial stability and relationships.  

Understanding what the disease is can help you be more supportive and empathetic to the needs of people with endometriosis It is not their fault and while there are some treatments available, there is no cure. 

How can a Naturopath help?

Some of the key issues with endometriosis are pain and inflammation.  At the core of any naturopathic treatment are changes to diet and lifestyle, as well as nutrition and herbal interventions.  A naturopath will also look at your whole history and broader health picture to identify and address any other issues that might be compounding how you feel.

Dietary changes might include avoiding some foods, such as some types of dairy and/or gluten, while including some anti-inflammatory foods every day, such as oily fish, turmeric, green leafy vegetables and fresh berries.  Lifestyle changes might include creating some time for you – having a regular massage, skin brushing or engaging in an activity that brings you joy, and/or regular gentle exercise.

A naturopath will take into consideration your specific circumstances, your experience of endometriosis, family history and anything else that might be relevant, and combine this with  the latest evidence to form a personalised plan to help reduce symptoms and improve your quality of life.   

If you would like support with anything mentioned in this article, please feel free to book a complimentary 20-minute appointment with me on 1300 173 633. We can discuss your specific needs and see if naturopathic support is something that might benefit you.

Your heart is racing, your palms are sweaty, your breathing quickens, your mind is racing, and you can’t focus.

This is what anxiety feels like.

Most people have experienced anxiety in some point in their life, it’s a normal human experience and can in fact be a potentially beneficial response in anticipation of certain dangerous situations because it can alert you of potential danger or discomfort. 

There are numerous human experiences both good and bad that cause normal anxiety, such as a first date, the first day of school, taking an exam or getting married.

So, while occasional anxiety may be normal and even beneficial, there is a point when anxiety becomes a problem.

The main difference between normal anxiety and problem anxiety is between the cause of anxiety and the intensity of it. Normal anxiety comes and goes and may even be expected based on certain events or situations.

People with anxiety disorders frequently have intense, excessive and persistent worry and fear about everyday situations. This sort of anxiety interferes with daily activities, is difficult to control and is out of proportion to the actual (or perceived) danger and can last a long time. 

Anxiety can also cause other problems like trouble sleeping, loss of appetite or an increased appetite, physical tension within the body, headaches, dizziness, digestive disturbances, high blood pressure and reduced immune function.

If you suffer from anxiety, firstly, know that you are not alone- in any one year, around 2 million Australians are dealing with anxiety- and secondly, know that help is available. 

Understanding the cause of anxiety is key in being able to treat it effectively. Anxiety can be a stand-alone diagnosis or a consequence of another health problem such as nutritional deficiencies, thyroid conditions, hormonal problems or digestive disturbances. 

Naturopaths are well placed to help people who are experiencing anxiety and yes, I may be biased (I am a naturopath after all!) but I have also suffered from anxiety and for me (and many of my clients) I didn’t find any lasting improvements until someone looked at me as a whole person, helped me understand what was happening in my body and why and then treated me accordingly.   

So, if anxiety is interfering with your life, maybe it’s time to reach out and ask for help

Quinoa and roast vegetable salad (complete vegetarian meal) – enough for a crowd/lunches for the week #glutenfree

1.5 cups quinoa (rinsed well and drained) – cooked in 3 cups water – bring to the boil, cover and decrease heat to a simmer for 10-11 minutes. Switch off heat and leave sit for water to finish absorbing 5-10 minutes. Then I tip out onto a large tray to let cool slightly. You could use brown rice, farro or even couscous as the base if you wanted, however quinoa is a source of protein if you are cooking for vegans or vegetarians.

Roast until cooked and golden:

1. 1 LARGE sweet potato cut into cubes
2. Half a cauliflower – cut into chunks. (you could use pumpkin or even beetroot for an earthier flavour)
3. Spray lightly with oil and sprinkle with Masterfoods Mild Moroccan Seasoning (alternatively just garlic powder, salt and pepper is good too).
4. Lightly toast any combination of sunflower seeds, pepitas, pistachios, sliced or slivered almonds – about ¾ cup in total
5. 1 tin chickpeas, rinsed (approx. 300g cooked)
6. Mix of sliced dried apricots, craisins or even figs (approx. ½ cup, if not using pomegranates can increase to 3/4 cup all up).
7. 2-3 large handfuls spinach leaves or mixed greens

Optional – Pomegranate seeds – fresh or frozen – to garnish or if you have enough stir them through and then use more as a garnish.

Dressing:

1. Juice (approx. 100g) and zest of one orange (can do half orange, half lemon)
2. 2 teaspoon cinnamon
3. 35ml olive oil
4. 1 tablespoon honey (or maple syrup if making for vegans)
5. 2-3 teaspoons apple cider or red wine vinegar (to taste – can omit if you use a very tart lemon)
6. Salt and cracked pepper to taste

In a very large bowl mix together everything but the dressing, nut/seed mix and pomegranate.
Stir through the dressing and half the pomegranate seeds (if you have enough). You can then choose to stir through the nut/seed mix now or leave it until just before serving so that it will be crunchier. Garnish with the last of the pomegranate seeds and enjoy!

A little bit of feta is delicious with it and it makes a lovely side to BBQ meats or salmon as well as being a complete meal in itself. You can easily increase or decrease how much you make by varying the volume of quinoa and roast vegetables.