How to tackle guilt during the silly season

Are you eagerly anticipating the start of the silly season (and holidays!), or dreading the craziness which inevitably emerges when you mix families/ food/ alcohol and the (second) weirdest year on record?! It feels like the perfect time to talk about how to tackle guilt during the silly season – and to be kinder to our bodies and minds.

For many, this time of year can feel challenging. ESPECIALLY if there is an already fraught relationship with food and eating… Instead of being a time of celebration, it becomes a time of consternation. Worrying about over-indulging, constant fear of gaining weight, imagining how your family will judge you for your body or appearance after a year (or two) apart, and guilt about the dessert… or the ham… or the pavlova you take a slice of every time you walk past the kitchen. Instead of being a time of relaxation and enjoyment, it can feel exhausting and stressful.

But it doesn’t have to.

As we temporarily step away from the routines and rituals which structure our daily lives, our mind can ring the alarm bells (often loudly!). These routines provide us with certainty and a sense of control, which means as we move into a more ‘fluid’ time of year, we lose trust in our capacity to honour our inherent needs and are instead filled with uncertainty about our ability to cope. We fear that, without the diet or meal plan or gym session, we will become chaotic eating machines. What follows is usually guilt and remorse for our apparent lack of willpower and self-control and a rollercoaster of emotions as we grapple with our constantly nagging inner critic.

So what can we do?

Firstly, BE KIND.

Our tendency is to berate ourselves for stepping outside the lines. A part of us is desperately afraid that if we ‘fall off the wagon’ it will mean we will never get back on again. We might find ourselves eating differently during the holidays, because it is a different time of year.  This in itself is JUST WHAT IT IS. It is what we MAKE THIS MEAN that ultimately creates dissonance. In other words, we eat a big slice of Christmas pudding.

The only truth here is that we ate a big slice of Christmas pudding. What we tell ourselves (ie what we make this mean!) is that we are hopeless/ have no willpower/ will get fat/ might as well eat everything all day long…/ fill in the blank… The truth is, you ate something. Full stop. It is what it is and instead of judging yourself for the choice you made, ask if you can accept this, with kindness, and move along. Fixating on every extra chocolate you eat will not change what happened, but it will create discomfort and anxiety.

Secondly, LISTEN TO YOUR BODY.

This one can feel a little challenging if you rely on a diet plan or eating regime to make decisions. Outsourcing our inherent body cues instead of paying attention to what we are feeling can mean we are very disconnected to what is going on inside. Taking a moment to breathe and notice your hunger, the sensations that are present and what it is you TRULY want can go a long way to nourishing yourself. And it’s not always food you are needing! In fact, oftentimes food is simply a convenient way to relieve stress, boredom or loneliness.

Being present with the sensations that arise in each moment and enquiring where they are in the body, as well as allowing them to move through us can mean instead of reacting by eating unconsciously, we are able to respond and meet our needs instead.

Thirdly, HONOUR YOURSELF + SET BOUNDARIES.

Find ways to support and connect to what nourishes you EVERY SINGLE DAY. Sometimes when we step outside of our day-to-day lives and get around family, we can get triggered. Creating a daily ritual or practice can be an incredibly powerful way to check in with yourself. And it doesn’t have to take a long time! Five minutes of conscious breathing, a quiet cup of tea on the grass, a morning shake or stretch or 10 minutes of meditation can bring us back into our sovereignty. Be honest with yourself and others about what you need so that instead of being at the mercy of the world around you, you can connect first to your intuition and be in service from there.

And finally, HAVE FUN!!

It’s been a year for all of us, so don’t be afraid to enjoy yourself! Laugh, connect, dance, eat, be merry. Life is short and we are here to experience it all. It’s ok to be who you are, your messy, beautiful imperfect self.

Lots of love, Jane x

Jane Holland Fertile Ground Health GroupWritten by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Jane is running a free webinar on 11th January 2022 which will be available as a recording after the event. Register here to get free access Reprogram your relationship with food, eating & your body

Book in with Jane to understand and reshape your food story, build a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

Free 10 minute Health Consults

Free naturopath

We believe that bodies and minds thrive when given the right ingredients. We are dedicated to boosting our community wellbeing and this is why our brilliant team of practitioners offer free 10-minute health consults on rotation, so that you have access to expert naturopathic and nutrition care.

These sessions are designed to help anyone wanting preventative wellness strategies for immunity, symptomatic relief for acute conditions and general health enquiries. You will , of course, be referred if needed for more complex issues or conditions.

With health there is endless possibility, multiple angles for fine tuning and a plethora of ways to start to feel better. We want to help you feel your radiant vitality shining through.

Register for your free digital consult

Simply head to our bookings page, navigate to Nutrition or Naturopathy and choose ‘Free 10-minute consult PHONE/ONLINE’

Note: If you are interested in fertility, IVF support or trying to conceive, please book with a Fertile Ground naturopath. For general health concerns and questions, please book with a Melbourne Apothecary naturopath or nutritionist.

Which practitioners are offering free 10-minute health consults at the moment?
Shantini Iyngkaran

Shantini Iyngkaran

Shantini Iyngkaran is a Naturopath whose practice focuses on maternal care including pre and postpartum experiences. She believes the vitality of a mother is the result of unconditional support, attuning the mother to her body and replenishing all her cups, emotionally, physically, and relationally.

She also has a special interest in gut and immune health. As someone who has struggled with her own health challenges in these areas, she approaches this with lived experience and compassion.

Shantini values time and presence in her consults as she learns about the individuals physical, spiritual, emotional, and home health. She discerns a variety of modalities, techniques, herbal, and nutritional knowledge to identify and support health needs.

Shantini brings insights to her work from her multifaceted career as a solicitor, entrepreneur, personal trainer and yoga teacher. Her multi-passionate approach to her career and life, allows her to provide a holistic and tailored naturopathic practice.

When she isn’t working at the Melbourne Apothecary, you will either find Shantini walking in nature, with her beloved pooch, Sir Waffles, creating in the kitchen, serving her local community, enjoying a matinee at the cinemas or relishing the company of her friends. She is a connoisseur of hugs, so if you feel like a warm embrace book in with her.

As someone who deeply values connection and community, Shantini is currently offering free Naturopathic 10-minute consults to help to get you started towards better health. These sessions are a chance for you to make sure the therapeutic relationship is a great fit and get clarity about what you want to achieve on your health journey.

Book your free 10-minute health consult with Shantini by navigating to Naturopathy – The Melbourne Apothecary > Free 10-minute Naturopathic Consult”

 

Jane Holland

Jane Holland Fertile Ground Health Group Free 10 minute health consults

Renowned for her grounded and intuitive approach to health, Jane is a holistic nutritionist, yoga teacher and retreat facilitator who is passionate about empowering people to cultivate a healthy and honest relationship with food, eating and their body. Jane brings awareness and reverence into her sessions and is dedicated to listening and supporting her clients to unravel the subconscious patterns of behaviour which drive decision making (particularly in relation to food and eating).

Jane is deeply committed to building community and creating safe and supportive spaces for people to live more harmoniously within their inner and outer environments.

Jane carries degree level qualifications in both Environmental Management (Sustainable Development) and Health Science (Nutritional Medicine) and is trained in both Hatha and Yin Yoga (400hrs Teacher Training certifications). She is also a Food & Spirit practitioner and Emotional Anatomy coach, integrating Eastern and Western philosophies in a wholistic approach to wellness. Jane uses her technical knowledge and understanding in these modalities, together with her deep insight and intuition, to ignite profound and lasting transformation for her clients.

Book your free 10-minute health consult with Holistic Nutritionist, Jane, by navigating to Nutrition > Free 10-minute Nutrition Consult

 

Josephine CabrallJosephine Cabrall Fertile Ground Health Group Free 10 minute health consults

Josephine is an experienced, degree-qualified naturopath and trained fertility teacher specialising in fertility, reproductive health and pregnancy. She uses nutrition, dietary strategies, herbal medicine and lifestyle advice, to help her patients achieve their goals and is passionate about working collaboratively with other health care providers for the best outcomes of the patient.

Understanding the importance of a supportive and empathic support team through the fertility and IVF journey, Josephine aims to meet her patients where they are at, giving them strategies and resources to achieve the best outcomes possible.

She also enjoys helping patients with gut health, thyroid health and stress reduction, recognising the impact of these conditions can have on both fertility and general health.

As well as general fertility, Josephine has a special interest in polycystic ovarian syndrome (PCOS). Acknowledging the different presentations of PCOS, she relishes in seeing women improve their fertility and other hormonal symptoms through individualised, tailored treatment plans. To help women better understand and combat PCOS, Josephine has authored an eBook, The PCOS Solution, as well as the Guide to PCOS & Diet – which she generously makes available for free – download here.

Book your free 10-minute health consult with Naturopath, Josephine by navigating to Naturopathy – Fertile Ground > Free 10-minute Naturopathic Consult.

 

Tess Doig

Tess Doig

“I believe the future of our health starts with preconception care and that improving a couple’s nutrition, health and lifestyle can give the best possible start to their future baby’s health”. Tess Doig

Tess Doig is a highly skilled degree qualified naturopath with over 9 years of practice specialising in the areas of fertility, pregnancy, women’s health and mental health. She is skilled in complex infertility cases, helping support many women and couples through unexplained infertility, recurrent miscarriage, IVF, male factor infertility and more.

Tess also has a special interest in endometriosis, understanding the complexities of this condition through the connections between, immune, microbiome, hormones, and nutrition and how they interplay to progress this disease. She also understands the huge lifestyle and emotional burden this condition causes, and uses a range of nutritional, herbal medicine and lifestyle interventions to help resolve symptoms and improve the reproductive health and fertility of women with endometriosis.

Having two young children herself, she loves to support women through their pregnancy and postpartum journey. Tess understands the joy of this time but also the impact this can have on a woman’s mental health. She offers a supportive and compassionate listening space, while also investigating underlying pathology that may be affecting their mood. Treatment options include through nutritional, herbal medicine and lifestyle prescriptions.

Believing every person is an individual and there is no one-size-fits all approach to health, Tess will use all of her tools and knowledge to create a treatment plan specifically for you. She likes to think of herself as a health detective and is highly skilled in blood pathology interpretation along with clinical expertise, functional testing, and naturopathic diagnostic techniques.  Tess combines all of these approaches to assess and investigate your health. Tess is also passionate about collaborative medicine and will work and communicate with your medical practitioner and other members of your health team where needed.

Book your free 10-minute health consult with Naturopath, Tess by navigating to Naturopathy – Fertile Ground > Free 10-minute Naturopathic Consult.

Zucchini, fig and goat’s cheese salad

by Joanne Sharkey, FGHG acupuncturist

In Chinese medicine theory, eating seasonal food is an important part of gaining balance and health and encourages us to live harmoniously in our natural environment. Eating cucumbers and mint in summer will cool you down, and in winter eating pumpkin soup with ginger and garlic will help you feel warm and satisfied, and guess what cucumbers and mint grow in summer as does pumpkin in winter. The best way to buy seasonal fruit and veg is to buy what is in abundance and cheap at your local green grocer and supermarket, or if you grow your own you will easily know if it’s in season or not!

I easily knew the fruit and vegetable in this salad were in season as the zucchini, figs, mint and chilli came from my garden. This salad is full of fibre and flavour. The sweetness of the figs, contrasts the saltiness of the Goat’s cheese, the sourness of the lime, the freshness of the mint and the heat of the chilli. Fibre from fruit and veggies helps us feel full and satisfied, while being food for our beneficial gut bacteria. This salad will also help you meet your daily requirements for beneficial minerals and vitamins such as potassium, calcium, folate and vitamin C.

Jo's zucchini saladIngredients

3-4 zucchinis, cut into ribbons, using a wide vegetable peeler
a handful of mint leaves
2-3 Figs, chopped
1 fresh chilli (or to taste), finely sliced
juice of half a lime
2 tablespoons of olive oil
A handful of roasted almonds, chopped
50g Goats cheese (or more, to taste)
Salt and pepper, to taste

Simply place all the ingredients in a large bowl and mix well. Serve with grilled or panfried salmon, a poached egg or lightly fried tofu.

Fresh salmon patties with yoghurt sauce and green salad

Recipe by Rhiannon Hardingham, FGHG Naturopath and Nutritionist

This delicious and easy to prepare meal is so full of flavour and goodness that you’ll want to make it over and over again!

 

Fresh Salmon Patties with yoghurt sauce

Makes 12 large patties, to provide 6 serves.

These are a great way to sneak fish and greens into kids or fussy adults who are not usually a fan.

Salmon is an excellent source of protein, as well as omega 3 fats. Try to get Atlantic salmon if possible but otherwise Tasmanian salmon will do just fine.

By cooking and cooling the potato, you turn 50% of the starch into what is called ‘resistant starch’: a high quality fibre that is both good for your digestion, but also lowers the glycaemic load of the potato by half.

These make an excellent main meal, or individual patties make great snacks through the day.

560g skinless salmon fillet

400g potato, roughly chopped

1 celery heart, finely chopped to make about 1 cup

fresh parsley and/or dill, finely chopped to make about 1 cup

1 small red onion grated, or 5 spring onions, finely chopped

zest of 1 lemon, finely grated

1 cup fresh sourdough wholemeal or GF breadcrumbs

3 egg, whisked

salt & pepper to taste

flour for dusting

olive oil for frying

Steam salmon fillets until just cooked through. Meanwhile, boil potatoes until tender. Combine in a large bowl, mash together, and season with salt & pepper. Set aside to cool completely.

Once cooled, add celery, fresh herbs, onion, lemon zest, breadcrumbs, whisked egg, and further salt and pepper to taste. Combine.

Form into 12 patties, dusting with flour. Place in refrigerator for about 30 minutes until firm, and then fry in olive oil over medium heat until golden and cooked through. Rest on kitchen paper to absorb excess oil, and then serve with yoghurt sauce and a large green salad.

Keeps well in the fridge for 3 days, and makes excellent lunches or snacks.

Yoghurt Sauce

Combine greek yoghurt with chopped fresh mint or dill.

Green Salad

serves 2

2 handfuls of rocket leaves

1 medium zucchini, finely chopped (I use the slicing side of a box grater).

large handful of snow or sugar snap peas,

1/2 firm avocado, chopped into 1/2 cm dice

1/4 cup pepitas

handful of picked leaves of fresh herbs of your choice (parsley, mint or dill are all perfect)

Dressing

juice of 1 lemon

1 tsp apple cider vinegar

good slug of olive oil

salt & pepper to taste

Combine all ingredients in a large bowl. Dress salad and toss.

Food Cravings – what are you really craving?

Food cravings with Jane Holland

Food cravings come in all tastes and sizes. Have you ever walked past a bakery early in the morning and spied the rows of croissants in the window and found yourself thinking about nothing else but those buttery flaky pastries for rest of the day??

Or perhaps you’ve arrived at the end of a busy afternoon and found yourself thinking of nothing else but the moment when you can crack open the cupboard and dig your hand into a packet of salty crunchy crisp chips??

Or perhaps after dinner when you’re winding down, your mind becomes filled with the idea of biting into a delicious chunk of chocolate, that sweet goodness bringing you some kind of wild euphoria…

Chances are, if you are a human, you have experienced some form of food craving.

In fact, surveys suggest that up to 90% of women and 70% of men have experienced food cravings at some point during their life (Magee 2005).

Food cravings can be defined as an intense desire to consume a particular food, differentiating it from a feeling of hunger, which can be alleviated by consumption of any type of food (Muele 2020).

The Complexities

And it’s more complicated than you might think! We tend to think food cravings are driven by a primal instinct to stay alive, an evolutionary advantage embedded in our genes. And while that’s partly true, what is now also known, is that areas of the brain responsible for memory and sensing pleasure are also partially to blame (i.e. conditioned responses to stimuli), as well as a need to satisfy emotional states, such as calming stress and reducing anxiety. In other words, it’s complex.

When our needs are not being met – physiologically, emotionally, mentally, or energetically – our natural impulse is to rectify this. In other words, when we are ‘out of alignment’, we will find a way to bring ourselves ‘into’ alignment. Our brain can’t always differentiate between fulfilling needs in a resourceful versus unresourceful way, however, so if we are not aware of the ways we have learnt to ‘fulfil’ these needs (i.e. we have learnt to do something that brings relief but not necessarily long-term satisfaction), we will continue to repeat this behaviour over and over again, despite our seemingly ‘conscious’ desire to change it.

Mindfulness for Food Craving

Mindfulness, and self-awareness through sensation and the body, are some of the ways to bring us back into deep connection with our intuitive self. From here, we can respond to our needs in a more honest way, rather than a reactionary, automated way. But it’s tricky business. The parts of us that work to protect us (often formed during childhood or adolescence to ‘meet the needs’) might feel fear or hesitation or resistance to a different response, which can lead to more dissonance and contraction if we are not willing to listen and be ‘in relationship’ with them! Simply put, in order to understand our needs, we need to engage with them in a compassionate and honest way, to find out how we can support them (and ourselves) in a more resourceful way.

Stopping the Self-Punishment

As we bring more awareness to these needs and honour our deeper stirrings and get curious about the places where we are betraying ourselves, our physical body changes too. Instead of punishing or banishing the parts of us that crave chocolate after dinner, or eat a whole wheel of cheese at the party, or yearn for a hot cross bun smeared with butter, we start to notice that actually, those parts just wanted to feel safe in that moment, or connected, or loved.

Over time, as we integrate and listen to our different parts, our behaviour changes too. Learning to notice and feel what we are truly craving, fulfilling our needs and honouring our intuition leads to deep and lasting changes. It just requires deep compassion, radical honesty and a willingness to listen.

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, build a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

References

Meule, A. Twenty Years of the Food Cravings Questionnaires: a Comprehensive Review. Curr Addict Rep 7, 30–43 (2020). https://doi.org/10.1007/s40429-020-00294-z

Magee, E. The Facts About Food Cravings, WebMD (2005). https://www.webmd.com/diet/features/the-facts-about-food-cravings#1

Self Care for Autumn Changes

Autumn Changes with Reina Hanaoka from Fertile Ground Health Group

How to look after yourself in Autumn

According to Eastern medicine, Autumn is the driest season. What can you do to support yourself during this transitional time and the impacts that this shift has on your system?

You might notice that your skin can start to feel dry and itchy, your mind unsettled and distracted, and some discomfort in your joints and muscles. This can occur because as Summer bends slowly into the cold and windy days of Winter, the dryness in our bodies can mirror the inherent dryness of the Autumn weather shaping the environment around us (like the leaves browning and falling crisp to the ground).

Our lungs and large intestines are more vulnerable in Autumn, which can lead to constipation and/or bloating. Asthma and/or a dry cough are also common in this season.  It is important to look after yourself now so that your body can get ready for the cold Winter season without any trouble.

How to prevent dryness in the body.

Keep warm and moist

Swap out your shower for a warm bath with Epsom salts. This can provide both warmth and moisture at the same time to your body. Adding some oil into the bath in addition to the Epsom salts helps to keep your skin moist even after the bath. You can add warming essential oils like Cinnamon or Ginger to your bath to really bring the warmth to your body. 

Eat warm food

To support good digestion, avoid any cold foods from Summer (eg. Salad, cold drinks, smoothies etc.) Eating cooked, warm vegetables with warming spices can help to reduce any bloating and constipation that you might be experiencing.

Get an oil massage

As previously mentioned, oil is amazing for adding moisture to the body and massage helps to bring heat and warmth by increasing your circulation. Not only do oil massages relax your body and mind, they also help to prevent some of the conditions associated with the Autumn season. 

When you get an oil massage, on top of great outcome of the body releasing tension, the skin also absorbs all the benefits from oil itself. As a result, the skin is moisturised, movement in your joints and digestive system are soothed and busy minds start to calm down. You can add simple self-oil massage as a small routine at home with warming essential oils. Or if you don’t know how to do self massage, you can even just rub oil into your body to access the benefits.

Tips for self-oil massage at home
  1. Warm the oil before use (but not too hot!) and optionally – you can add essential oils
  2. Apply oil all over the body (don’t forget your head, ears and back of feet)
  3. Gently massage the body. Use circular movements (don’t worry about technique too much)
  4. Apply extra oil into the part of body you feel any discomfort (stomach, joints, skin or chest area)
  5. Keep oil on the skin 5-10 min
  6. Have a warm shower or bath

It’s a great idea to adjust your lifestyle to be in rhythm with the seasons and not against them. Understanding the seasons can give you an idea of what adjustments you can make to optimise your health. I believe that making these small, habitual changes to everyday life are the most beneficial way to achieve a healthier body and mind.

Written by Massage Therapist, Reina Hanaoka, who is also expanding her knowledge and and completing a course in Ayurvedic lifestyle consultancy. Book in a Massage with Reina to help you enhance your health this Autumn.

Weight loss and PCOS

PCOS and weight loss with Josephine Cabrall from Fertile Ground Health Group

Weight loss improves just about every aspect of polycystic ovarian syndrome (PCOS). Whilst it is often more difficult to lose weight when you have PCOS, even modest weight reductions can have a significant impact on PCOS symptoms plus reduce the risk of developing cardiovascular disease and diabetes.

How do I know if I need to lose weight?

Being overweight, especially around the waist, causes insulin resistance (even if you don’t have PCOS) because fat cells release substances that mess with insulin sensitivity. This means that being overweight increases insulin levels even more, worsening PCOS signs and symptoms. In short, being overweight is bad news for PCOS.

Body mass index (BMI) is a good guide to determine if you are in the overweight range or the healthy weight range. You can calculate your BMI using a simple online calculator and plugging in your height and weight (there are many available).

How to get started on weight loss

It’s not so simple to just lose weight and if you have PCOS with insulin resistance, this can be even more difficult because insulin is a hormone that promotes fat storage. Both diet and exercise matter when it comes to weight loss but if you need to make changes in both areas, start with diet and once that is a routine for you work on your exercise routine – changing everything overnight is hard and you don’t want to set yourself up to fail.

When it comes to diet, head over here and get your copy of my free PCOS & Diet eBook. It outlines the dietary changes that have the most impact on weight loss for people with PCOS. If you check out the eBook but still need more help or have questions, you might need to work with a naturopath to work out the best diet for you as an individual.

What’s the best type of exercise for weight loss and PCOS?

There are two types of exercise that have been shown to be effective for PCOS and weight loss:

  1. Resistance training

Resistance training means moving your body against a resistance. The resistance can be your own body weight (e.g. push ups, planking or yoga) or equipment such as bands or weights. You can do resistance training at home if you’ve already got some experience with how to do it safely. If not, get help from a professional PT to ensure you adopt the correct posture and alignment, avoiding injury.

If you can’t afford a personal trainer, join a gym and ask the staff for assistance in getting your posture and alignment right on their equipment. If the gym is not your thing, join a strength yoga class such as Iyengar, Ashtanga or Vinyasa.

Resistance training is designed to build muscle mass. Increasing muscle mass has a positive effect on insulin resistance and boosts metabolism, meaning your resting metabolic rate is faster; you burn fat while at rest.

Research has shown resistance training can reduce androgens, waist circumference, body fat percentage and fasting blood glucose: all good things for PCOS. However, the best results come with doing a combination of resistance and aerobic exercise.

  1. Aerobic exercise

Aerobic exercise is also known as ‘cardio’ exercise and refers to any exercise that gets your heart and lungs to work faster. You breathe harder, your heart pumps faster and you work up a sweat. There are many ways to do this and lots of them are actually fun! Dancing, swimming, sex, aqua aerobics, team sports, cycling, HIIT, circuit training and jogging are just a few of them.

Beyond improving insulin resistance, aerobic exercise has many benefits. Aerobic exercise improves circulation, increases energy levels, increases endurance, reduces risk of heart disease and diabetes, reduces body fat, maintains a healthy weight, improves mood and improves sleep.

How much exercise do I need to do?

Based on the research you should do 1hr of resistance training three times weekly but you should start slowly and build up to this. On alternate days you should do 30 minutes of aerobic exercise. Have one day off per week to give your body a rest.

More is not better

If you push yourself beyond the above guidelines you run the risk of pushing your stress hormones too high, which inhibits weight loss and increases insulin.

My top 4 tips for success
  1. Get friends and family in on it

Making a time to exercise with friends or family increases your motivation and makes exercise more enjoyable. It makes you accountable for showing up. Likewise, a healthy diet, such as outlined in my PCOS & Diet eBook, is something that can be done as a family or with friends. It is a health choice that is beneficial for everyone, not just those with PCOS (if you have children they can eat the same as you, just let them eat freely of healthy carbohydrates rather than limiting their intake).

  1. Any type of exercise is better than no exercise

If all you can do today is just go for a walk then it’s better than nothing – you are still having a beneficial impact on your hormones when you exercise, even if weight loss is not achieved.

  1. Set realistic goals

If you can’t stick to a strict regime as outlined in the exercise section above, just do what you can. Any sort of increase in physical activity is better than none.

Set a goal of something you can do that is easily achievable. Once you can stick to that for 3 weeks, set a higher goal. For example, if you currently walk for 10 minutes per day, increase this to 15 minutes. Or get a pedometer and increase your daily steps by 2000 each week.

  1. Prioritise it

One of the excuses you might give yourself is that you simply don’t have time exercise and prepare food. This is when you need to sit down and make a list of all of the things that take up time in your life and prioritise which ones are going to make you the happiest. Chances are that being healthy is going to be near the top of your list.

Other things might have to take a back seat in preference of your health.
You might find that some things can be combined. For example, seeing friends and exercising could be rolled into one on some days. Preparing food and family time are other things that could be done together. How you shape your life is up to you but one thing is for sure: if you don’t prioritise time for weight loss, it won’t happen.

Need more help?

Losing weight can be really tough, so don’t be afraid to reach out for help if you need it. Some great choices are personal trainer or exercise physiologist, naturopath, nutritionist, osteopath, acupuncturist and psychologist or counsellor. All of these professionals can help you tailor a plan that is most effective for you as an individual and help keep you accountable and motivated along the way.

Josephine is currently offering free 10 minute consults to everyone. These sessions give both practitioner and patient the chance to see if the therapeutic relationship is a great fit, as well as to get you started on the path to feeling better, whether that be prescriptions on the day, referral for testing, or simple extras that you can incorporate to support yourself even more. 

Book in with Josephine to get started > bookings > Naturopathy > Free 10 min consult

EMERGE – allow your natural buoyancy

Jane Holland from The Melbourne Apothecary talks adapting to COVID

How are you this week? I know a few of you reading this in Melbourne have just started yet another lockdown – and of course many of you overseas are still managing the restrictions and ongoing changes that COVID brings each week… We’re a pretty adaptable and resilient species really aren’t we? That’s not to say we’re always comfortable in the adaptations we are forces to make, but somehow we manage to find our way.

Which has got me thinking this week about how we will emerge from this period in history??

Emergence

I really love the concept of emergence – it suggests there is a natural buoyancy, an intrinsic ability to rise, that exists within us.

Interestingly the word EMERGE comes from the Latin root ’emergere’ meaning ‘bring to light.’ For me, it’s an innate sense of something bubbling up, a knowing that something wants to manifest. Sometimes we notice it, but often our own stories or narratives are in the way, intercepting the emergence of whatever idea or concept that is trying to rise.

This suggests then that it may be more important for us to remove the obstruction (stories, beliefs and conditioning) so we can ALLOW for the natural emergence, rather than placing all our attention on what we think SHOULD emerge. In other words, to bring our awareness to the ways in which we impede the natural buoyancy of ourselves, so we can simply ‘get out of the way’ and receive whatever it is in us that is naturally moving towards the light….

“Just as the acorn contains the mighty oak tree, the Self has everything it needs to fulfil its destiny. When the inner conditions are right, it naturally emerges”
~ Derek Rydall

What inner conditions  do you need to allow in order for your mighty oak seed to sprout?

Written by Jane Holland, respected holistic Nutritionist at The Melbourne Apothecary, renowned international retreat facilitator, adored Deep Sleep Yin Yoga teacher.

Book in with Jane to understand and reshape your food story, create a healthy relationship with your food and body, and create behaviours in your life that support your healthiest self. (Jane is currently offering free 10 minute Nutrition consults to help you take action – when booking navigate to heading Nutrition > Free 10 min consult > Jane Holland)

How do you know if you have Leaky Gut?

Leaky Gut with Georga Holt at The Melbourne Apothecary

Leaky gut – you have probably heard it before, but what exactly does it mean?

Leaky gut refers to when the lining of your gut wall becomes damaged, causing pathogens/toxins to leak into the gut and reduce nutrient absorption. Unfortunately leaky gut is relatively common, but fortunately it is something that we can heal. So let’s get a bit deeper into it. I’ll share with you WHY you need a healthy gut wall, HOW you know if you’ve got a leaky gut, and a few key HEALING options to factor into your leaky gut care plan.

 

What is the purpose of your gut wall?

Your gut wall is essential for the uptake of minerals, nutrients & water. It also prevents entry of pathogens & toxins and also reduces the loss of nutrients that you consume. If there is a ‘leak’ it can cause a vicious cycle with your health systemically, as your gut health plays a significant role in every organ and system of your body.

 

How do you know if you have a leaky gut?

If you notice any of the following symptoms it’s a good idea to chat with your naturopath or practitioner about it during your next treatment session.

  • Irregular bowel motions
  • Diarrhoea
  • Bloating
  • Gas
  • Abdominal pain
  • Low energy/fatigue
  • Constipation
  • Brain fog
  • Nutrient deficiencies

 

How do you get leaky gut in the first place?

Here are a few factors that can contribute to or reduce the integrity of your gut. Cast your mind back to the time when you started developing any of the above symptoms and see if it lines up with any of the following triggering factors.

 

Triggering factors:

  • Antibiotics
  • Alcohol consumption
  • Medications
  • Poor diet/inflammatory food
  • Stress

 

Okay, so this is all great to know. But how do you heal the gut?

Well, there are certain steps that need to be taken to ensure you are on the right path – for example see a trained health practitioner – whether that be a Naturopath or Nutritionist – this allows investigative work to take place to find out underlying causes/triggers, plus they will be able to design an individualised treatment plan to heal YOUR gut. Because at the end of the day, everyone’s gut (and health) is so unique and what worked for the person next to you won’t necessarily work for you.

In saying this there are some key components to a healthy glowing gut so here is a list of my top 4 go-to nutrients – make sure you consult with a practitioner to access high quality products at the right dose for your situation:

 

Glutamine

It repairs the tight gap junctions, boosts immune cell activity in the gut, prevents infections & reduces inflammation. It also soothes the intestinal tissue which can contribute to improving the integrity of the gut lining.

 

Zinc

Strengthens the tight gap junctions of the GIT lining which will reduce a leak of pathogens/toxins into the gut and plays a regulatory role in the immune system – which we know communicate quite closely.

 

Vitamin D

Plays a role as an immune modulator, anti inflammatory and antimicrobial agent. Low Vitamin D levels can contribute to IBS like symptoms due to a reduction of Vitamin D receptors which are found in the gut, this can reduce gut function such as motility causing bloating & digestive upset. Vitamin D also plays a role in intestinal epithelial barrier function and bowel inflammation.

 

Vitamin A

Studies have found that Vitamin A deficiency increases intestinal permeability (leaky gut), as it modulates inflammation and is an important component to the integrity of the GIT lining.

Written by Georga Holt, Naturopath.

Georga Holt is a respected general health Naturopath at The Melbourne Apothecary. Book in with Georga to improve your gut health and start  to reignite your sense of vibrancy.

 

References

Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J. D., Serino, M., Tilg, H., Watson, A., & Wells, J. M. (2014). Intestinal permeability–a new target for disease prevention and therapy. BMC gastroenterology14, 189. https://doi.org/10.1186/s12876-014-0189-7

Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019 Aug;68(8):1516-1526. doi: 10.1136/gutjnl-2019-318427. Epub 2019 May 10. PMID: 31076401; PMCID: PMC6790068.

Rao JN, Wang JY. Regulation of Gastrointestinal Mucosal Growth. San Rafael (CA): Morgan & Claypool Life Sciences; 2010. Intestinal Architecture and Development. Available from: https://www.ncbi.nlm.nih.gov/books/NBK54098/

Skrovanek, S., DiGuilio, K., Bailey, R., Huntington, W., Urbas, R., Mayilvaganan, B., Mercogliano, G., & Mullin, J. M. (2014). Zinc and gastrointestinal disease. World journal of gastrointestinal pathophysiology5(4), 496–513. https://doi.org/10.4291/wjgp.v5.i4.496

MA’s love letters – June 2021

MA Love Letter June 2021

We’ve been receiving MA’s monthly love letters from The Melbourne Apothecary since the beginning of 2020. These letters contain links to a variety of life enhancing freebies that our fabulous practitioners are constantly creating to help you cope during COVID and beyond.

The letters are also a fantastic and charismatic resource that share all the goings on within both The MA and Fertile Ground. So we thought we’d best share them with you here so that you can join in and receive the monthly intel from our delightful and ever wisdomous MA. Please enjoy.

Hello and a wonderful crisp sunny June to you!

I feel really thrilled to write to you this month (ahem – I feel thrilled every month actually because I just LOVE connecting with you about my favourite thing – health 🥳 ). I have 3 fabulous things to share.

Free preconception series
Firstly, this month Sage King, one of our expert fertility Naturopaths, has put together a 6 part article series designed to help you navigate your fertility journey and create your Fertility Plan. And what a wealth of information this is. I have had the privilege of sneak peeking a couple of Sage’s articles and I can tell you they are off ⚓️ the ⚓️ hook ⚓️ with information about options to proceed and succeed when creating your healthy family 💕

The way Sage writes is so comprehensive AND YET so digestible and clear. Find out more about what this series covers and then go ahead and register to receive all the freebies.

👉Sign up here for the Free Preconception series

World Environment Day
Saturday the 5th of June is World Environment Day 💕 🌏 💕 This day is designed to encourage awareness and action for the protection of the environment – which is SO glorious!🦚🐍🦧🦩🦥🕸🦜🐊🦓🦔🦙🐇🦕

I recently watched David Attenborough’s latest film, ‘A Life on This Planet’. It was completely motivating and deeply eye opening  👀  beyond the level that my plant farming, naturopathic, chemically free, environment loving eyes have been opened before…

The result? We started a Sustainability Action Group at Fertile Ground and The MA – SAG for short (because SAGging is what my heart ♥ does when I think of the health of our planet and what will happen if we, personally and as a community, don’t take greater responsibility for our daily actions that contribute to the devastation of this world).

Fertile Ground and The Melbourne Apothecary already have deep values of sustainability and supporting climate action ✨ 🌏 💓 however after watching this film📽we stirred into even greater action to identify all the ways that we must DO BETTER in the clinic – our revised mission being helping people to make healthy babies — AND a healthy planet for them to live on!

So please see our MA instagram posts to check out what we’re identifying and changing in the clinic to do better ourselves, and perhaps you’ll find some motivation and inspiration therefor things you can do at home to help healthify the planet even more too♥️

Food cravings?
The third thing I want to touch on is food cravings. It’s lockdown again here in Melbourne, and if you’re a person you are likely feeling emotions about that.😧😪😶😡😩🤨🧐🤯

Many of us use food as an emotional buffer🧀🌭🍕🥖🍔🥞🍫🍷

When things get a bit emotionally intense (hello the last 1+ years of COVID…)it’s a good idea to get some support around healthy eating ESPECIALLY if you know that you have a relationship with food that you’d like to change for the better, or one that becomes topsy turvy during stress.

Read this bang on article from Jane Holland, our MA holistic nutritionist, all about diving under the surface of food cravings. Remember that Jane is available for free 10 minute consults to you if you want to connect with her and find out how you can begin to create a healthier relationship with your food.

Read Food Cravings – what are you really craving? With Nutritionist, Jane Holland

Love & Wooly Jackets
Your MA💕