Ever dreamed about a weekend away just for you? Where it’s all about you? Daily massages, pampering, yoga & meditation, delicious raw foods, fresh juices, health talks… for a complete mind, body & soul transformation.
We have a couple of spots left on our next Yoga & Raw Food Retreat from July 18-21 and we’re offering a 10% discount if you book in before July 4th! Don’t miss out!!
Call Kirsten on: 0416 196 980
Share these tips on how soon-to-be parents can give their little ones the best possible start in life.
1. Why it’s important you achieve optimal health before trying for a baby:
The health of your baby’s whole life is affected by the health of the parents eggs and sperm. The sperm and egg health is determined by the health of BOTH the parents to be. There is therefore a responsibility for BOTH parents to get in shape, have a positive and relaxed mindset and eat a nourishing diet, to positively affect their genes and therefore health of their future child. Epigenetics plays a role: basically you can switch genes on and off by diet, lifestyle and mindset.
2. Tests both parents should do to achieve optimal health before trying to conceive:
Depending on their exposure to toxins such as heavy metals and chemicals, in the home or work environment, a Hair Tissue Mineral Analysis may be very valuable to detect levels of toxic metals and the ratio of the good minerals. There are also urine tests which can detect levels of chemicals, such as parabens and phthalates which are built up in the body. This is when one should undertake a specific detoxification program targeted at removing whatever toxin has shown up. If not, toxicity like this can affect the health of the unborn child, as anything you are exposed to and store, the baby is also exposed to.
If a woman has irregular cycles, a saliva hormone test may be beneficial to determine underlying imbalances that may cause issues with conceiving or sustaining a pregnancy.
If any digestive issues are present in either parents-to-be, they should consider food intolerance testing or stool analysis testing, to rule out any inflammation caused by food reactions, infections or imbalanced gut flora. If parasites are represent, they will steal many nutrients away from the host, and therefore leaving less nutrients for the baby.
Blood tests are important to ensure levels of B12, Folate, Homocysteine, fasting glucose and insulin and Vitamin D are optimal. If not, supplementation is necessary.
There are also some important genetic tests that should be performed, to help guide parents-to-be what specific tests are appropriate and where personal supplementation or support is necessary.
3. The type of diet both parents should have to achieve optimal health before trying to conceive:
A nourishing diet is crucial to support both parents, to promote a healthy environment to enhance conception chances.
This includes: adequate good fats (avocado, coconut oil, wild caught fish, nuts and seeds, organic meats, organ meats and bone broths), plenty of green leafy vegetables, quality protein at least twice per day (nuts, seeds, legumes, eggs, fish, meat). Fermented foods for good bacteria, such as coconut yoghurt, kefir and sauerkraut. Filtered or spring water
Eliminate intolerant foods and those which put stress on the body (alcohol, sugar, gluten, processed foods).
4. Why stress reduction is so important:
It is very important to relax in our high stress society. Stress can disrupt the intricate hormone balance in the body, affecting the crucial blood sugar balance, thyroid function and therefore can upset sex hormones. Once pregnant, any stress (physical, chemical or emotional) can upset the long term health of the baby.
5. The supplementation I recommend during pregnancy:
Preconception for males, antioxidants are really important for sperm quality, such as vit A, vit c, coQ10, selenium. Otherwise I recommended to work with a Naturopath or Integrative Dr who can devise an individualised treatment according to tests I discussed previously.
Good quality vitamin D, omega 3’s, probiotics, iron, zinc, iodine and activated B vitamins are key supplements given in my practise for pregnant women, but levels are still determined by tests.
6. How to help promote breast milk production:
Getting in high quality, organic produce through the mother’s diet.
Supplementing with at least Omega 3’s (high in DHA for baby’s brain development) and anything that is showing low through bloods.
Resting! When your baby sleeps through the day, take this op to have a rest too.
De-stress: Take time out for you to enjoy a relaxing epsom salt bath, deep breathing, meditation, yoga, massage. I’m taking my best friend who is breastfeeding for a massage next week as I see the importance of this. If you’re giving all day and night, you need some time for yourself to rejuvenate.
If breastmilk production is low, a few herbal teas that can help include: milk thistle, alfalfa, nettles, red clover, raspberry leaf, fennel. fenugreek and the fresh herb parsley.
Not Firing On All Four Cylinders?
Do you struggle through the day feeling fatigued, in pain or just plain fed up? If you wake up in the morning with exhaustion, experience cramping or muscular aches, pains, backaches or headaches your body may be crying out for more magnesium.
Many Australians and New Zealanders have below the recommended daily intake of magnesium in their diet, which may lead to magnesium deficiency.
A magnesium deficiency may cause symptoms and disorders affecting nerves, muscles, bones, the cardiovascular system and metabolism. Stress can also increase the body’s demand of magnesium, leaving you
depleted and with lower reserves of this important mineral.
Magnesium is an essential mineral which is vital for producing energy to fire every cell in your body, so you function at your best. When you are deficient in magnesium, it can exacerbate feelings of exhaustion and heighten the intensity of pain and inflammation.
If you have ever suffered from symptoms of pain, muscular cramps, headaches, fatigue or even fibromyalgia, you may have increased requirements for therapeutic doses of a highly bio-available magnesium.
Magnesium is ideal for increasing energy levels in those with physical and/or mental fatigue. It is responsible for the cellular production of energy which powers everything you do; helping your muscles contract and your heart, one of the most important muscles in the body, to beat rhythmically.
Magnesium can assist with any health challenges that involve tiredness and malaise, including both short term fatigue, chronic fatigue syndrome, low thyroid function, and fatigue due to poor sleep.
Magnesium is an excellent mineral in its own right for battling fatigue, and has even greater results when combined with other ‘energy kicking’ nutrients such as:
• N-acetyl carnitine works wonders for energy, breaking down fat stores as a source of fuel. It also helps to reduce mental and physical fatigue, while improving memory and cognition.
• Another gem is tyrosine, which can aid memory and reduce the effects of stress and fatigue.Tyrosine can also assist in thyroid hormone synthesis, improving metabolic rate and energy output.
• Selenium and iodine also support thyroid function, minimising physical and mental sluggishness.
If you experience pain and tenderness, magnesium is your mineral. Whether you have muscle soreness after exercise, a headache after a long hard day at work, period pain, or are suffering from the common chronic pain syndrome, fibromyalgia, magnesium can help you manage your pain.
This important mineral also helps your muscles to relax, so they are not tense, stiff and angry. Magnesium plays a role in moving fluid into the
cells of all of your tissues, to make sure they are fully hydrated in order to function optimally.
Magnesium deficiency can lead to more inflammation in the body, causing more pain; another good reminder to maintain your magnesium levels.
Pain Fighting Combinations:
While magnesium is well known for being the main “muscular mineral”, you can find relief from pain when combined with other nutrients:
• Malic acid and magnesium are great mates for pain relief,
significantly reducing chronic pain in as little as 48 hours.
• Calcium works with magnesium to aid muscle contraction and movement, and to support energy production.
Ensure you take a magnesium with superior absorption; the more your body absorbs, the greater symptom improvement you will experience. Magnesium bisglycinate is a highly absorbable form of magnesium which
is shown to be eight times more absorbable than other forms of magnesium. It absorbs intact so you are getting a pure and highly useable form of magnesium straight into your cells, without digestive upset for the greatest results.
A qualified Practitioner can provide you with the right magnesium to address your individual health needs.
4 large zucchinis
2 red capsicums
1 cup broccoli
1 packet of haloumi
½ cup fresh basil
½ cup fresh coriander
Few mint leaves
1 cup kale or spinach leaves
½ cup sundried tomatoes
2 cups quinoa
Juice of ½ lemon or lime
Sea salt & cracked pepper
Rinse quinoa well and cook for 5 mins. Slice zucchini and capsicums into thin strips and place on baking tray. Drizzle with coconut oil and balsamic vinegar and place under grill until browned.
Grill haloumi slices until browned. Steam broccoli.
In large bowl place kale or spinach leaves, herbs, chopped sundried tomatoes, steamed broccoli, grilled zucchini and capsicum, haloumi, and cooked quinoa.
Season with salt and pepper and drizzle with flaxseed oil and lemon/lime juice. Top with sliced avocado.
2/3 cup cashews
2 peeled garlic cloves
1 tablespoon fresh lemon juice
1-2 teaspoons dried rosemary
2-3 tablespoons nutritional yeast (optional)
Salt and pepper, to taste
Water, as needed
Sun-dried tomato and broccoli pesto: (or use a raw pesto recipe )
1/2 head of broccoli
2 tablespoons sun dried tomatoes
1 tablespoon olive oil (only if your sun-dried tomatoes aren’t already stored in oil)
Salt, pepper and dried herbs, to taste
Water, as needed
To make the noodles: slice the zucchini on a mandolin. Or slice very thinly with a sharp knife. Set aside.
To make the cheese: blend all ingredients in your food processor or blender until smooth and thick, adding as little water as possible. Set aside.
To make the pesto: blend all ingredients in your food processor or blender until smooth and thick, adding as little water as possible.
Assembly: layer the noodles with the pesto, cheese and whatever you else you like, alternating as you go. If you want, make roll ups too!
Makes about 24)
150g dates, soaked in 5tbsp water
125 g cacao butter, melted
120g cacao powder
Pre-soak the dates overnight or use hot water to soften them half an hour before you begin. They should have absorbed most of the liquid and feel soft.
Melt the cacao butter in a ban marie or a bowl over a pan of hot water making sure that it doesn’t over heat. You want to keep the temperature below 42 deg C to keep the cacao content raw. Once melted, pour the butter into a blender along with the soaked dates. Blend until you get a smooth, light brown ‘caramel’.
Add the cacao powder to the blender and blend again until you have a thick mixture. You may need to stop and push the mixture don to the blade a few times if you don’t have a tamper stick on your blender. Once the mixture is smooth, use a spatula to scoop the mixture into a shallow dish lined with cling film, or a flexible teflon container. Press the surface down and cover with cling film to touch the surface. Place in the freezer for 30 minutes to set.
Remove from the freezer and peel off the cling film. Pop the fudge out of the container and either cut into shapes and sizes of your choice or break into rough chunks. Store in the fridge or freezer.
Did you know that according to recent studies, more than half
of Australian women and two thirds of Australian men are either
overweight or obese? Clearly this is not an uncommon health
condition, and many of us will face weight challenges at some
point in our lives. Weight gain is not just a symptom, but actually a
health condition in its own right. If you had an illness, wouldn’t you
do something about it to make yourself better? So why not start the
year off with a fresh start. Give yourself the gift of health and shake
off those extra kilos to look and feel great in 2014.
Shake Off Those Extra Kilos!
Lose those extra kilos with the Shake It Professional Weight Management Program. This program incorporates a low carbohydrate, moderate protein eating plan with regular exercise, targeted to achieve fat loss while maintaining muscle mass. By having a weight loss program with these key elements, you are not only losing weight but also enhancing metabolism to support further weight loss.
If you feel like you are carrying a spare tyre round your middle, the
Shake It Program can help you lose that unwanted belly fat. Also
known as visceral adipose tissue, this type of deep fat surrounds the
abdominal area and organs, and is associated with an increased
risk of diabetes, heart disease, stroke and even dementia. All good
reasons to trim down now, get healthier and reduce your risk of
Trust the Professionals:
There can be many factors contributing to weight gain; including
prolonged or recurring stress, reduced metabolic rate from low
thyroid function, imbalances in blood sugar levels or hormones,
toxicity and poor digestive function. Even muscle aches or pains or
frequent infections may be slowing your fat loss due to the presence
The Shake It Program offers unique benefits for you, as your
Practitioner can help to identify and address the underlying drivers
that encourage your body to store fat and slow weight loss. This
means that your weight loss program will be tailored specifically to
you, in order to help you overcome the roadblocks to weight loss
We can guide you through your weight transformation in a safe
and effective way, helping you achieve your goal of losing weight
and keeping it off. Staying motivated and on track with your fat loss
program is made easier with consistent support. You may also be
eligible for private health fund rebates by participating in the Shake
Healthy Eating For a Healthy Body:
The Shake It Program is an easy-to-follow, nutrient-rich eating plan.
Every day you can enjoy two healthy low carbohydrate meals, one
meal replacement of a tasty shake, hearty soup or delicious bar,
two low carbohydrate protein snacks and healthy oils in your diet.
You will receive a guide demonstrating healthy portion control,
which will also guarantee fullness and satisfaction so you won’t
be left feeling hungry.
There is also a recipe book available with tasty and easy recipes to try that are all suitable for optimal weight loss. Sample meal plans give you some great ideas for meals and snacks, and food lists are a handy resource to take shopping so you don’t get caught out buying the wrong foods.
Shakin’ For Life:
The Shake It Program encourages exercise four times a week,
aiming for 40 minutes each time. Recommended and fun types of
exercise include walking, swimming, cycling, dancing and playing
sport. Exercise plays an integral role in maintaining general health
and is crucial for cardiovascular health, healthy insulin and glucose
balance, optimal energy levels and of course weight management.
If there is any reason that would restrict you from doing this level of
exercise, speak to your Practitioner for advice.
Another key to lasting weight loss is fun and relaxation. By including
more social activities, hobbies, rest and the things you find most
relaxing in your daily life, you will have a positive impact on your
stress levels and therefore support weight loss.
Keep a Track of Fat Burning:
Your Practitioner will provide you with the tools to monitor if your
body is burning fat by testing for the presence of ketones. Ketones
are a by-product of fat metabolism, created as the liver breaks
down fats. If ketones are present in the urine, you can be confident
that your body is burning fat stores to support your ultimate weight
Achieving and maintaining a healthy weight is important for your
own personal health and for the benefit of your loved ones. Start
the year off with a change that will make a lasting difference. There
is no time like now to lose those extra kilos and reduce your risk of
chronic disease to become a healthier, happier you.
• 1 1/2C almonds, soaked in 1 cup hot water for 10-15 minutes, then pop the skins off.
• 1 probiotic capsule
Put de-skinned almonds in a blender and add 3/4 cup cold filtered water along with the probiotic capsule and blend. Add more water to get a smooth creamy consistency. Line a strainer over a bowl with a cheese cloth. Pour cheese mix into lined strainer and tie up and cover with a clean tea towel. Allow to ferment on bench 8-24 hours.
To make honey herbed cheese:
• Cultured almond cheese
• 4 Tbsp mixed Italian herbs
• 1 tsp active raw honey (manuka honey)
• 1 tsp Himalayan crystal salt
• 1 tsp garlic powder
• 2 tsp lemon juice
• 1 tsp apple cider vinegar (with the “mother”)
• 1Tbsp nutritional yeast
• pinch white pepper
Combine cultured cheese, with all ingredients except for the mixed Italian herbs in a bowl and combine. Roll into 4cm rolls. Pour the Italian herbs onto a plate and roll cheese roll into mix to coat the outside. Cut into 1cm slices and serve.
Great on top of crackers or with crudités, as a pizza base or in salads.
Here are just some of the many benefits of eating fermented or cultured foods:
•Heal the gut lining and protect the integrity of the gut
•Help detoxify the body of excess acids accumulated in the body due to toxins and lifestyle
• Manufacture B vitamins
• Enhance calcium absorption
• Enhance Indole-3-Carbinol absorption from foods (a potent anti-oxidant, detoxifier and anti-tumour compound)
• Maintain the health of the immune cells residing in the intestines
• Manufacture Essential Fatty Acids (EFA’s)
• Aid absorption of minerals and vitamins
• Produce enzymes to break down food
• Produce butyric acid, required for building colon cells
• Produce anti-tumour, anti-viral, anti-fungal substances
• Prevent candida overgrowth
• Destroy E Coli, Shigella and Salmonella
• Reduce gut inflammation
The Lactobacillus organisms/bacteria begin converting lactose and other sugars present in the food into lactic acid. This safely preserves the vegetables and gives lacto-fermented foods their classic tangy flavour.
Include some kefir, kimchi, sauerkraut, natural yoghurt, or miso into your diet today!