Time saving tips for eating healthy

Keeping to your healthy New Year’s resolutions doesn’t have to take over all your spare time.

Chop up 3-4 days worth of vegetables to have on hand in the fridge in airtight containers so you can make yourself a quick salad/stir fry and serve with a palm sized portion of protein such as lean beef/lamb/chicken/fish, tofu or tempeh.

For example:

Will a supplement do anything for me or am I just creating expensive wee to flush down the toilet?

This is a common question asked of Naturopaths and one we are happy to answer. If you self-prescribe supplements without knowing if you actually need them and in what dosage, then you could be wasting your money. However, a qualified Naturopath
may certainly at times prescribe a supplement to benefit your health. Some of these reasons are below:

? If you are suffering from a nutritional deficiency. Many of these are generally picked up through blood tests. Some people find that this may run in their family or maybe due to another underlying health condition. Monitoring and further investigation if necessary by your health professional is vital.

? When your diet is inadequate – there are many reasons a persons diet maybe in adequate. They may skip meals, eat processed foods, have a restricted diet, have restricted food availability or if they are fussy. Sometimes it is due to financial restrictions – unfortunately it is often cheaper to buy a large box of hot chips than it is to buy a salad or a sandwich.

? You may have an increased need – different life stages may require an increase in certain nutrients. Also if you indulge in alcohol, caffeine or smoking regularly you may find your requirement for certain nutrients are increased.

? If your diet is highly processed – during processing, certain nutrients can be stripped or reduced in the food, changing its nutritional profile.

Of course it is ideal to get your nutrients from a dietary source but sometimes this is not possible. And often people are unsure if they are achieving a “healthy, well balanced diet” or if they are eating the right things to satisfy their nutritional needs. With certain nutrients there is such a thing as having too much of a good thing so talking to someone trained before reaching for that supplement is important.

I often ask clients to keep a diet diary for a couple days and send it to me so I can analyse if they are reaching their nutritional needs. This yields valuable insight and allows us to make dietary changes to help each individual or choose the best supplement for them.

If you are concerned about your dietary intake of nutrients or want to know more – you can book a 20 minute free consultation with me at ReMed. Call 1300 173 633 or book online at remed.com.au

is the core of our body’s immune function. But we are now learning, the gut is responsible for so much more.

So what constitutes a healthy gut? Two very important players are prebiotics and probiotics.
I have seen significant change in chronic and long term health conditions after working on the gut. Balancing good gut flora with both prebiotics and probiotics, because the two go hand in hand.

PREBIOTICS

• Are a special form of dietary fiber that acts as a fertilizer for the good bacteria in your gut
  
• Prebiotics nourish the good bacteria that already exist in our gut
  
• May be helpful for several chronic digestive disorders, IBS or inflammatory bowel disease
  

PROBIOTICS

• Are live microorganisms which assist in a healthy digestive tract and a healthy immune system
  
• Are also commonly known as friendly, good, or healthy bacteria
  
• Are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly
  
• There are hundreds of love probiotic species available
  
• Probiotic bacteria must be kept alive, kept at a constant temperature 
• Certain probiotic species have been shown to be helpful for specific conditions, such as allergies (hay fever, eczema), diarrhea, irritable bowel disease, candida overgrowth, immune function and for recurrence of certain bowel infections

Research supports the health benefits of prebiotics and probiotics, including a strengthened immune system, better-controlled weight and appetite, and improved bowel regularity. Recent studies have also found strong links between a healthy colonised gut and improved mental health.
Prebiotic fiber is found in many fruits and vegetables, such as the skin of apples, bananas, onions and garlic, Jerusalem artichoke, and beans.
Probiotics are found in yoghurt, kefir, sauerkraut, dark chocolate, microalgae, miso, kim chi, tempeh and kombucha.

However, sometimes our bodies need a helping hand to achieve a healthy gut balance, and that’s where a qualified Naturopath/Clinical Nutritionist can assist. By testing and assessing your gut microbiome, a ReMed Naturopath/Clinical Nutritionist can work on your nutrition and prescribe specific and tailored prebiotic and probiotic supplementation where necessary.
To book an appointment with a qualified ReMed Naturopath/Clinical Nutritionist, phone 1300 1REMED or 1300 173 633 or book online 

It’s not easy to forget a bad urinary tract infection (UTI). Experiencing one really is something that stays with you. When asking women about whether they have ever had one the ones that aren’t sure usually tells me they haven’t had the pleasure.

Although, it’s super common- Did you know that 25-50% of women will experience a urinary tract infection every year and 27% of them will have a relapse within 6 months of the first infection.

Classic symptoms include cloudy urine, burning pain on urination, increased frequency of urination, abdominal pain, back pain and in severe cases blood in the urine and sometimes changes in mood- mood swings, irritability, fits of rage and/or confusion.

If you ever see blood in your urine, you need to head to your GP as soon as you can. (Note: if you went to see a good Naturopath, that’s also where we would send you too.) Blood in the urine can indicate kidney damage which is irreversible, and you need antibiotics quick smart.

Before this point however, Naturopathy offers some very effective solutions for UTIs and some great interventions for prevention of relapse.

Herbal medicine has provided us with some great urinary antiseptic herbs which can kill off bladder infections very effectively. Lots of women I see have same-day relief of symptoms, which is all you could ever wish for when you have a UTI.

However, once that fire has been put out, so to speak, we need to go back and look at how we can prevent relapse.

The reason behind why women are so much more susceptible than men is mostly put down to anatomy- women have smaller urethras and therefore its more likely that bacteria like E. coli from the intestinal tract can be passed into the bladder causing infection.

PERSONAL HYGIENE

In some women, UTI’s can be an indication of frequent sexual activity but in children and older populations, it’s usually due to personal hygiene.

Either way, we can see that person hygiene is a massive influencer and hygiene before and after sexual activity is really important- especially urinating straight after sex to clear bacteria from the urethra.

ALWAYS wipe front-to-back when you go to the toilet so that you aren’t wiping bacteria into your urethra- seems obvious when you think about it but it’s surprising how many women don’t do this.

WORMS

Intestinal worms are another reason why some women (and young girls in particular) can never get rid of their UTIs. Pinworms are highly infectious and infect humans when the eggs, which can be deposited on any surface, are ingested and travel through the gastrointestinal tract where they hatch before moving to the colon and then exiting through the anus. If an infection is left untreated these pinworms can migrate to the urinary tract and the vagina causing infection wherever they go. Terrifying right?

Again, hygiene is important here, especially washing hands regularly, showering, cleaning under fingernails etc.

Signs of intestinal worms can include an itchy bottom (especially at night), a rash around the anus or the actual visible presence of pinworms around your vagina or in poo. If you think you may have worms, book in, there are some great herbs for killing worms too.

CRANBERRY

Most naturopathic strategies for prevention of UTIs are based around inhibiting the adhesion of bacteria to the lining of the urinary tract.

This is what cranberry does and why cranberry juice is usually the first thing people recommend- bad new: it’s not going to help if you already have an infection but if are someone that gets frequent UTIs maybe think about taking a practitioner-strength dose of cranberry.

Cranberry works by making the lining of the urinary tract super slippery so that bacteria can’t stick to the walls and create infection.

Aim for good quality, high strength, practitioner superscribed tablet rather than the juice as the juice is usually high in sugar and low in therapeutic constituents.

IMMUNE HEALTH

 Something important to assess with every patient with frequent UTI’s is their general immunity- how susceptible are they to opportunistic infections?

I do this but asking someone how often they get sick, how run down are they, I ask about their diet, energy levels and stress. Diet and lifestyle practices are so influential that we can learn so much about the body but looking at what we do every day.

One example of this is chronic stress. Being in a state of constant stress- either emotional stress or just “being busy” constantly, which is a kind of stress causes a depletion in secretory IgA which is an important immune cell that lives in our mucosal membranes- the lining of our digestive systems, mouth, eyes, nose and urinary tract.

Depletion of this cell can cause a suppression of the immune system which means its less able to fight off opportunistic infections when they enter the body.

Probiotics can be great for supporting immune health via many different pathways and finding strains specific to the immune health of the mucous membranes and the urinary tract microflora can been very effective in preventing UTIs.

Overall, good hygiene is probably the biggest take home message and check in with your Naturopath or GP if you have any symptoms “down there.” Suffering in silence isn’t fun and doing round after round of antibiotics is not the best solution long term for UTIs.

To book an appointment with Jessica, phone 1300 1REMED or 1300 173 633 or book in online.

You can’t leave the table until you have eaten all of your veggies!

This was a common phrase used in my household when I was a child and whether or not this created a positive association with food (I am not here to judge) consequently consumption of a variety of foods occurred. In Australia today it can be ascertained that a majority of the population are falling short of the recommended daily intake of fruits and vegetables and consequently showing signs of nutrient deficiencies affecting our health, not only in adults but also in our children.

There is a rising concern that despite being well-fed that in fact our children are malnourished and are not achieving a sufficient intake of essential nutrients, both macro and micronutrients required for their growth and development. There is a definite relationship between poor growth and development and malnourishment however, it is now well established that poor nutrition and insufficient intake of micronutrients can affect psychosocial development and areas of the brain affecting behaviour, mood and learning. Macronutrient intake which includes protein, fat and carbohydrates can be easier to consume in adequate amounts, however deficiencies in good quality proteins is often observed in children and may have an impact on energy levels, behaviour, muscle development and optimal growth.

Micronutrients are nutrients found in food that are required in smaller amounts however, are essential for biochemical processes and pathways in our body required for energy production and function of many organs. Some of theses specific micronutrients include zinc, vitamin c, d, e, magnesium (to name a few) and have specific functioning in immune health, digestive function, musculoskeletal health, cognitive health and affects on mood and behaviour.

We all know that feeding our little loved ones a nutrient dense diet can prove to be a difficult task for a variety of reasons. Some of our children are fussy eaters, have allergies, poor appetites, are very active or may have an underlying condition that is affecting digestion and absorption of key nutrients. In such circumstances, alongside a whole food diet, supplementation may be required to assist with any suspected nutrient deficiencies, which should be under the supervision of a health care professional. Despite our children being well-fed they may be nutrient deficient highlighting the importance of a nutrient dense diet. As parents or care givers of our children, our intentions are to support our children to thrive in their growth and development. Addressing dietary intake of essential nutrients through a whole food diet is of priority in addition to identifying any underlying factors that may be contributing to symptoms.

As a Naturopath, I see many children and parents in clinic looking for solutions to help them and their child optimise their health through diet and lifestyle choices in conjunction with addressing any underlying conditions that may be present. If you have any concerns about your child’s health please feel free to book an appointment for a free 20 minute health assessment to discuss your health priorities and how I can help.

To book an appointment with Rachel, phone 1300 1REMED or 1300 173 633 or book online

This is Not About New Year Resolutions

Over the past week in clinic, there has been an overwhelming theme of change. Usually, this is the time of year where we make our obligatory New Year resolutions, which don’t always come to fruition. As many of us have time off over this time of year, I like to use it as an opportunity to practice new routines which will bring positive change before the working year begins.

From December through to February we are bombarded with posts and articles on expensive detox and weight loss diets. However, there is plenty you can do and achieve without spending lots of money on magic pills and potions.

Here are a few basic tips and principles to support your health and wellbeing.
If digestion is weak and sluggish due to overindulgence over Christmas, try beginning your day with 1 tsp of apple cider vinegar in a ½ glass of water 20 minutes before meals to help stimulate digestion. Apple cider vinegar helps to stimulate the release of digestive acid, in turn assisting in the breakdown of food (Tweed 2014). This is a traditional remedy for symptoms such as wind, bloating and that feeling of ‘food just sitting in the gut.’ Apple cider vinegar can also be beneficial when you have an upset stomach. This is a really easy way to support good digestion.

Chew Your Food!
Sounds obvious, doesn’t it? However you would be surprised how many of us ‘inhale’ our food. Digestion begins before we even put food into our  mouth, this involves the thought, preparation and smell of food which gets the digestive system working. Research indicates, thinking about food stimulates gastric secretion in healthy humans, as does the sight and smell of food (Feldman & Richardson 1986). So make sure you enjoy preparing your meals,  sit down to eat and chew your food thoroughly.

Pineapple
Pineapple contains a naturally occurring digestive enzyme, bromelain, powerful for protein digestion. Bromelain is especially useful in conditions such as indigestion and intestinal disorders. Pineapple is a delicious treat this time of year, try having it for breakfast, added to a salad or enjoy as is.

Movement
Start incorporating movement into your life, primarily if your work entails sitting behind a desk and hours commuting in traffic. Whatever works for you, walking, running, Pilates, swimming; movement and exercise is paramount for good health and a sense of wellbeing. Your heart pumps blood around your body irrespective of whether you move or not. However the lymphatic system relies on you moving, so if you feel sluggish and feel the need to detox…exercise.  Begin slowly with half an hour a day, then increase as you feel confident. Aim for four sessions a week of 45 minutes.
Start a meal diary
It is interesting when I get patients to write down what they eat for a week. There is often the realization that they either are not meeting the nutritional demands required or they find they are snacking more than they thought, consuming more sweets and not drinking enough water. When we write out what we consume daily we take responsibility and recognize our daily habits, only then can we change them.
Write out what you eat and drink daily, noting any signs and symptoms you feel after you eat, such as headaches, nausea, wind and bloating; and start to make positive changes.

Back to Work
Before you go back to work, plan your meals, especially your breakfast and lunches. Doing this reduces the temptation to buy fast food. Take leftovers from dinner the night before; this weather is perfect for salads; remember to add a source of protein such as chicken, fish, tofu, legumes nuts, and seeds. I have a few go-to blogs for recipe ideas…

http://www.greenkitchenstories.com/recipe-index
http://www.thenaturopathskitchen.net.au
I hope this provides you with some ideas to get you ready for 2018. I would love to hear some of your ideas!

To book an appointment with Libby Shaw at ReMed Natural Medicine Clinic Lower Plenty, phone 1300 1REMED or 1300 173 633 or book online via our website

References
Feldman, M & Richardson, C 1986, ‘Role of thought, sight, smell, and taste of food in the cephalic phase of gastric acid secretion in humans’, Gastroenterology, vol. 90, no.2, pp. 428-433,
http://www.sciencedirect.com/science/article/pii/0016508586909431
Tweed, V 2014, ‘Can’t Stomach it?’, Better Nutrition, vol.76, no. 12, pp. 24-26