A New Year

It is usual at this time of year to be thinking in terms of resolutions, or 'intentions', and many people are busy making resolutions in relation to their health or fitness.  It is timely however, to remind ourselves that the basis of good health is actually simple.  It is not the latest superfood, or super expensive supplement that is going to make you healthy, it is the foundation of health that is created by a few simple habits that will increase your vitality and make you feel really well.

Being healthy requires effort.  You have to take control of your own health and make the necessary changes to your diet and lifestyle.  By looking at four key areas though, you can make a big difference to your health.

1. Food
Is the majority of what you're consuming making a positive or negative contribution to your health and well being?  It is an un-avoidable fact that vegetables are the cornerstones of good health, closely followed by fruit.  Make vegetables the main component of lunch and dinner, and then add some protein (animal or vegetarian) and a good quality oil for a salad dressing.  For example, eat a large salad for lunch and enjoy plenty of veggies at dinner time.  You don't want to be hungry, so add enough protein, and good quality fats (such as avocado) and oils.

Remove all white products (flour, rice and sugar) from your pantry and diet, and replace with whole grains e.g. brown rice, quinoa, oats, millet.


2. Exercise
Our bodies are designed to move, not sit for long periods of time.  As well as creating specific exercise times during the week, make a determined effort to move more during your normal day.  The extra movement over a day really adds up.


3. Hydrate
Many people are living in a state of partial dehydration.  Our bodies need for fluids to be replenished is often overlooked.  Aim for 6-8 glasses of water a day, plus some herbal teas.  Start each day with a glass of warm water with squeezed lemon juice, and be mindful of how many caffeinated drinks you drink.

4. Rest
The best diet in the world, or the highest quality supplements aren't going to be able to do their job and make you feel great if you're not getting adequate sleep and rest.  Sleeping well is the cornerstone of good health.  Address any sleep problems you have, and get help if necessary.  Our bodies need between 7 - 8 hours sleep most nights.




The New Year is a great opportunity to get serious about your health goals.  Instead of doing it on your own, experience the difference it makes letting a professional help you achieve your goals and guide changes to your diet and lifestyle.  A naturopath is in a unique position to help you achieve the best health possible.

Make this year different

The Year of the Vegetable

Initially I thought that I wouldn't write a blog post about New Years resolutions - too cliche, too common, and it has all been said before.  But over one of many BBQ dinners with friends this Summer, an innocent comment led to me feeling inspired, and I have re-thought my attitude.   My friend made the simple comment that she wished she ate more vegetables.  It started me thinking.  The result is a new found respect and interest in new years resolutions and how they can help us live the life we want to live

The simple, but startling fact is that if we all ate more vegetables, the rates of many chronic illnesses would dramatically decrease.  The need for so many pharmaceutical medicines would decrease.  Digestive, reproductive, skin, joint, mental health and immune system problems would all decrease.  I'm not saying they would be cured or disappear, but the overall incidence in our society would decrease.  I can't help thinking that if there was a magic pill that could have the same effect, we would all go out and buy it!  Eating more vegies, however, is somehow not as an appealing option to many people.

Obviously eating more vegetables is not a new idea.  Mothers have been banging on about it for decades.  Somehow though the message is ignored.  I should say - I'm not a vegetarian.  I'm talking about eating more vegetables as well as being a meat eater. 

Personally, my new years resolution isn't about eating more vegetables, it's more specific.  It's about learning new ways of preparing vegetables.  I want to explore new recipes for salads, dips, stir fries, roasts, anything.  (Initially I thought maybe I would try a new recipe each week, but I think maybe each fortnight is more realistic).  It will be a challenge for me, as I often don't follow recipes, but make meals up as I go.  Currently my meals will contain a pile of steamed vegetables, or sliced raw veg in a basic salad.  I like, however, the idea of developing a vegetable repertoire.

So this isn't actually about needing to eat more vegetables, it's about learning new ways to prepare them.  It's about feeling inspired to start the year with a new energy to learn new things to improve my health.

Back tomorrow with some salad ideas.

Staying healthy this Holiday Season

'Tis the season to be jolly....fa..la..la..la..la'.  And the season to be stressed, tired, indulgent, and for some, miserable.  No matter whether you love or loathe this time of year, there is a good chance you will feel more stressed.  Everyone seems to be really busy, trying to do, buy and see too much.  The season of joy can all too often become the stressful season.  Tense neck and shoulders, sleeping problems, upset digestion, anger or irritability are all signs and symptoms of a body that is experiencing stress.  However, there are several things you can do to help your body and ensure you look forward to a fresh start in the New Year, feeling recharged, fit and healthy.:

·        Learn to say ‘No’.  It may not be good for your health to have a full social diary.  Even during this busy time of year. or perhaps, especially at this time of year, schedule time in for down-time.

·        Ensure you have at least  2 early nights to bed each week.  This means in bed by 10:30pm

·        Balance the festive food by making yourself a couple of dinners each week that are simple, and full of vegetables and salad.

·        During periods of over-indulgence, and busy stressful times our bodies require more nutrients.  At the very least consider taking a good B vitamin.  Magnesium is useful to aid the relaxation of tense muscles and help with fatigue and insomnia.  Vitamin C may also be beneficial as our bodies use up a lot of this vitamin when stressed.

·    The world of herbs gives us many remedies to support our nervous system and adrenal glands.  These include common herbs such as Chamomile, Lemon balm, St John's Wort and lavender, and lesser well known ones such as Withania, Skullcap and Rhodiola.

·     Be kind to your liver.  The liver works very hard not only when we drink alcohol, but also when we eat a lot of sugary and processed foods.  Having AFDs (alcohol free days) are very important for your liver's health.  There are other things you can do to encourage the health of this vital organ - lemon juice in warm water is a lovely wake up for the liver each morning, including bitter greens with an oil and lemon juice dressing most days is also very beneficial to the liver. If you are going to indulge, the herb St Mary's thistle is a naturopathic secret - it helps the liver process and detoxify alcohol!  It may be worth getting hold of some St Mary's in a capsule form if you are going to a few boozy christmas parties.

Often this time of year can be when we take stock, and prioritise - hence the popularity of making New Years resolutions.  Consider how important your health is in your life, and what you do on a daily basis to preserve and encouage it. 



Simple Healthy Habits

The world of health and nutrition can be confusing, bewildering, and time consuming!  As with most things in life, simplicity is the key.

                                                          Photo by Luigi Diamanti

Here are some simple tips to get you started on healthier eating:

• Eat what's in season for maximum flavour and value
• Eat organic food wherever possible to minimise ingestion of chemical fertilisers and pesticides
• Include vegetables at lunchtime
• Honor meal times - don't eat standing up or on the run.  Don't eat in front of the TV.
• Drink plent of water.  However, don't drink with meals as it can dilute stomach acid and reduce your body's ability to digest.
• 80/20 is OK.  Eating well 80% of the time means your body will be able to handle the occasional treat and indulgence.

Remember, the little things that you do will add up.  Your body will thank you for any positive change you can make!