Handmade Air Fresheners
Last night I made these cute little things. I’ve spent forever trying to find a natural air freshener for my car but was repeatedly disappointed with what I found. Many “natural” products had nasty ingredients hidden in them and USB oil diffusers broke easily and were only contributing to landfill due to continual replacement. So I decided to make my own which cost me a total of $3 to make 6!I bought some sheets of felt from the junk shop, printed off a heart at home to use as a template and stitched them together with yarn I already had (leaving a gap at the top). Once finished, I popped a cotton wool ball in each, which I first soaked in fractionated coconut oil to hold the scent, and dropped in 10 drops of essential oils. Voila! Cheap, easy and effective air fresheners. This would be a great activity for the kids too.My first one has been soaked in May Chang, what’s your favourite oil? Peace, love and health, Mandah xo
Gluten Belly
No, I’m not pregnant, this is what gluten does to me. I get so tired of hearing people rag on those of us who choose to eat gluten free despite not being coeliac. Coeliac Disease isn’t the only way people react to gluten, many of us experience bloating, gas, cramps, irregular bowel function, lethargy, headaches, congestion, inflammatory conditions and more. It’s a very real thing. Today I chose to enjoy some bread with the full knowledge that id be paying for it later, hence why I predominantly follow a GF WOE. Did you know that Australian wheat has some of the highest gluten content in the world? No wonder sensitivities are so prevalent here!It’s amazing how much one simple thing in your diet can have such a profound impact on your general wellbeing. Peace, love and health, Mandah xo
Handmade Gifts
Thanks to my housemate for the inspiration, I knocked these little gifts up last night.Peppermint sugar scrub is super easy to make and is a great way to give a thoughtful gift without breaking the bank. You’ll need: Ensuring the coconut oil is soft, place it in a bowl and combine with the sugar. Mix well. You may want to add more sugar to the mix to give it more texture. Add 2 drops of colouring, being careful not too use too much, or your jars will end up looking like the grinch! Add 10 drops of peppermint oil. Ensure you don’t use too much, as the purpose is to invigorate, not burn. Mix thoroughly and spoon into jars, then decorate however you wish. I also used the same recipe with lemon oil and salt instead of sugar. Delish! Peace, love and health, Mandah xo
The biggest loser…?
The Biggest Loser… Or is it? Yesterday I met a man who was approaching 250kg and forced to now work as a driver because it allowed him to sit all day. We got chatting and he asked me what I do. When I responded that I was a nutritionist, he asked me what I thought of The Biggest Loser. I stayed silent for a moment so as to give him a thoughtful answer, and in that time he said he loved watching the show but it always left him feeling disappointed because he didn’t seem to be able to lose the weight like the contestants did. I realise that he mustn’t be the only person who feels discouraged by TV shows and it only causes me to feel even more strongly that these programmes may be more damaging than beneficial. These shows set people up to fail. Wait, what? No, I’m not saying that people shouldn’t be encouraged to become healthy, but is the structure of these shows really a good one? Do the techniques work for everyone? Let’s break it down! In the real world, who has personal trainers at their disposal for 8 hours every day of the week? A nutritionist living in their house to teach, prepare, regulate and monitor their diets? Cameras spying on them so that every little slip up is noticed and addressed? Unless you’re a Hollywood A-lister (Hi Brad and Ang, I always knew you followed my page!), then I’m willing to bet that the above things don’t apply to you. The sad reality is that many contestants on weight loss shows reportedly put back on all the weight they’ve lost AND MORE! Aside from those issues already mentioned, what are the reasons? Genetic and cultural factors often play a part, but it’s more than this. There are very strong links between obesity and emotional/psychological issues. Please don’t think I’m saying that because someone is overweight that they’re impacted by these things, but being healthy is about treating the whole person – mental, emotional, spiritual and physical. When just one of these things is off kilter we can experience health issues. So, back to weight loss shows specifically. I would so dearly love to see contestants offered genuine emotional and psychological support throughout the show. Discover the real reasons they are struggling with weight. This is a long term process and doesn’t exactly make for riveting TV or an exciting competition, but I want people to understand that there is so much more to weight management than just calories in v calories out. EVERYONE is different, so don’t be disheartened when what worked for a friend doesn’t necessarily work for you. There is so much misinformation out there that it’s easy to become confused and think we are eating healthily when we’re actually not. If you’re struggling with weight management it may be beneficial to see a health care professional for some tailored guidance. There’s no shame in admitting you need help and may be the very first step toward making positive long-term changes to your health. Change the channel, or better yet, turn it off and take yourself to the park. Taking that first step is the hardest, but it could change your life. What have you got to lose?
Hospital Food
Hospital food! It’s never had the best reputation and it frustrates me no end that sick people are being fed food that not only wont aid their recovery but likely impede it. When I was a nurse one of the things that irritated me most was the extremely poor quality of food and nutrition being fed to patients. So much so that the facility manager would dread seeing me walk in his direction for fear of another bout of ranting, whining or pleading with him to make improvements to the menu. I have no doubt that I was pretty obnoxious back then, but it doesn’t make my points any less valid! This topic has been reignited for me recently as I have been spending a bit of time working in hospitals and care facilities and am finding myself increasingly appalled at the quality of “food” being served up to patients and residents. Queensland Health has signs in prominent positions stating that “food is an important part of your care”. I must admit that my excitement over seeing these was rather short lived. Attached is a photo of a meal that was served up to a diabetic patient currently in hospital. Most people would serve spaghetti bolognaise from time to time, so what’s the issue here? 1- The carbohydrates in the pasta will dramatically increase blood sugar levels (BSL). There has been considerable research around this topic (peer reviewed, evidence based research) which clearly shows that high levels of carbohydrates are incredibly damaging for those with diabetes. 2- where are the vegetables??? Sure, there are probably some tomatoes, onions and garlic in there, but that doesn’t really cut the mustard. Sick people already have lowered immunity and require extra nutrition to nourish their systems in order to allow them to heal. 3- remember where I mentioned diabetes? Well, that sugar loaded “fruit” mousse and custard aren’t exactly going to prevent big spikes in BSL. 4- these meals are mass produced with budget in mind, not nutrition. Anything is done to provide meals for the lowest price, but is this really saving money? Think about this…. What if by giving sick people highly nutritious food, full of good fats and vegetables, we sped up recovery time allowing patients to be released earlier? What if they were educated on diet and lifestyle choices that would improve their health and prevent their need to return to hospital? Surely that would actually be more cost effective? I’ve received many funny looks for taking home cooked meals to family and friends staying in hospital, but in my opinion as a nutritionist, good food is imperative to recovery and healing! Peace, love and wellness, Mandah xo
Mineral Therapy
It’s always a great feeling when a client contacts you to thank you for the treatment you’ve placed them on. There is approximately 6 months between photos and you can see the significant change in the shape of the nail. Sometimes we ignore the small signs that there is something wrong with our body, but nails, skin, eyes etc often yield insight into the imbalances in our body or emotions. In this particular case it was a sign of magnesium deficiency and emotional stress which was easily rectified with a simple and cost effective mineral compound. Don’t be embarrassed to speak with your natural health practitioner about little things that are just annoying or unattractive, because you may be able to treat an issue before it turns into a chronic condition. Peace, love and wellness, Mandah xo
Surviving the silly season
Surviving the silly season … Christmas is fast approaching, which usually goes hand in hand with parties, too much food and wine and the dreaded expanding waistline. But the festive season doesn’t have to mean compromising your health. Here are my top 10 tips for staying healthy over the holidays (without living on kale). 1 One of the most challenging issues at this time of year is the food. We love to eat sugar loaded foods when we celebrate and it can often be hard to avoid. Don’t get me wrong, there’s no problem with enjoying a few naughty treats, but it’s when we over indulge that we experience problems. If you have a social event where you have the opportunity to take a plate, this is your chance to give yourself at least one healthy option. Gone are the days when the only healthy option was some wilted veggie sticks hanging out at the back of the table, this is your chance to be creative, because healthy doesn’t have to mean boring. Some of my favourite (and super easy) finger foods to make are chocolates where I use stevia or honey for sweetness. It’s as simple as finding a good recipe online, pouring the mix into an ice cube tray and sprinkling with crushed nuts and lavender to really wow everyone! Beetroot chocolate cake is another great choice and makes a rich, moist and nutrient rich treat that tastes far naughtier than it is. If chocolate isn’t your thing, perhaps some super easy seed crackers and dip or savoury muffins. The options are endless! 2 Alcohol. I know, you were hoping I was going to slide on past this one. The reality is that it’s the time of year where we overindulge and end up consuming an enormous amount of liquid calories and eating super greasy high carb foods as a result. So, instead of sugary wine or spirits, why not opt for a lower sugar option such as vodka, lime and soda. Not only is it lower in sugar and calories, but it’s also super refreshing, making it perfect for this steamy weather. 3 Kick the soft drinks. I know, I know. Again with the sugar! I hate to keep harping on about it, but sugar really is one of the best things you can reduce in your diet. Soft drinks are always a favourite, though there are plenty of healthier alternatives. One option is to dilute them a little with soda water, still having that delightful fizz with only half the guilt. Ever considered making your own? A favourite in our house is to crush a generous amount of fresh mint leaves and raspberries (fresh or frozen) in a jug and fill with soda water. If it’s for the adults, some vodka is perfect in this. 4 Stay hydrated. This is so simple, but it’s something we so often forget. In this sub-tropical climate, we really should be drinking around 2L of water a day, but what we often forget is that that’s just the start!!! For every standard drink of alcohol or caffeine we need to drink a glass of water just to break even due to their diuretic and dehydrating effects. So remember to alternate your alcohol with water. Not only will this keep you hydrated, but your body will thank you in the morning. 5 Breathe. Life is already stressful enough as it is without the added pressure of the holidays. We often race from one event to the next, squeezing in gift shopping, end of year events for the kids where we can and wondering how we are going to get all our usual household chores done as well. It’s super important to schedule some time in for yourself to just breathe. Go get your nails done, spend some time in the garden, take a walk or just lock yourself in the bathroom for 15 minutes without the kids, but make sure you look after yourself by ensuring your stress bucket doesn’t fill to tipping point. No-one wants to turn into a Grinch! 6 Moderation. In the western world, celebrations are often synonymous with food. Or maybe it’s only my mum who uses any excuse to celebrate and feed us. And feed us. And feed us. While I love delicious food as much as the next girl, I often have to remind myself that the first bite tastes the same as the last. I don’t need that extra piece of cake, because it’s not any different to the first piece I had. 7 Rest. Ensure you’re getting enough sleep during the party season. I must admit that I’m sometimes guilty of burning the candle at both ends because I can’t bear the thought of missing out on any of the action. But remember, there will always be more fun to be had, but you can’t catch up on lost sleep. I now set a reminder in my phone to get ready for bed so that I don’t get distracted by all the things I have to do – they’ll still be there tomorrow. 8 Don’t over spend. There is so much pressure to buy the right gifts, especially if you’re a parent. I mean, don’t you know that your child is the ONLY child in the whole, entire world who doesn’t have the latest…… Believe it or not, most of us grew up without always having the latest of everything and lived to tell the tale. One of the biggest stressors in the western world is money, especially when you grow up and realise the bills don’t stop just because your credit cards are maxed out. This kind of stress can cause some pretty serious mental anguish and good mental health is so important to nurture. Not only that, but mental health often manifests physically as well. So, buy the best presents you can afford, without going into debt. Gifts from the heart are usually the most cherished. 9 Be kind to
Supermarket Supplements
So, you’ve just been to see your practitioner and they’ve prescribed you a few supplements as part of your treatment plan. You’re keen to get healthy but the supplements are expensive, so is it ok to buy a cheaper brand from your local supermarket or health store?The answer is both yes and no. You have been prescribed a specific product for a reason. There is rationale behind why most practitioners stick to the same few manufacturers. – we have researched their products and are comfortable with the quality they provide. There are so many variables when it comes to supplements, that unfortunately not all are created equal. Some of the key things practitioners look at are: Ingredients – many nutrients come in a wide variety of forms and we want to ensure that you’re getting the right one for you. Some forms are more bioavailable than others and can perform different actions. Not only are the forms important, but oftentimes your practitioner will look for a supplement that has a combination of nutrients in it. This is because certain combinations increase efficacy, but also because we’re trying to help your hip pocket by reducing the number of products you need to buy. Besides, no-one wants to rattle with pills when they walk! Excipients – these are otherwise known as fillers or bulking agents. Many brands add these to make their products look bigger/provide weight for psychological reasons, because we are conditioned to think that bigger is better. Excipients are also used so they can provide you with a product that looks similar to other brands but allows the manufacturer to skimp on active ingredients. Some of the most common excipients include lactose, gluten, silica, talc, xylitol, sorbitol, preservatives, colours, and binders. Your practitioner will usually look for products that have little to no unnecessary excipients for reasons such as reducing toxic load, avoiding allergens etc. Dosing – sadly, many over the counter (OTC) brands have very low levels of the active ingredients in them, rendering them poor value for money or useless. Practitioner only products (POP) are created for therapeutic dosing, and will have been carefully selected for your specific health needs. Dosing can vary dramatically between brands, and it’s important that your supplements adhere to guidelines as outlined by NRV. Too little of a nutrient can create deficiency, with too much causing toxicity, with each of these potentially causing some pretty nasty side effects. So, taking these things into consideration, when is it ok to substitute brands? For many people, the main reason for considering other brands comes down to price. That’s a perfectly valid reason, but shouldn’t negate an open and honest conversation with your practitioner about this. Your practitioner isn’t out to rip you off or cause financial hardship and should be willing to work with you to find a treatment plan that fits within your budget and lifestyle. There are some excellent OTC brands out there that I am more than happy for my patients to buy if it will save them money, but sometimes it’s important that they take the brand I have prescribed them. I am always more than happy to have a conversation with my patients outlining my reasons why I want them to take a certain brand or why others will or will not be appropriate for them to take. Find yourself a practitioner that you can talk to about these things. A good practitioner will welcome your questions and the opportunity to educate you so you can make informed decisions about your health.
Bone broth V stocks
Bone broth V stock made simple. (Don’t worry vegans, I’ve catered for you here) Gut health has become really popular of late, which is a wonderful thing, especially when you consider that our gut has as many receptors in it as our brain! Isn’t that amazing! Because of this, you may hear many practitioners refer to the gut as the “second brain”, with gut health also being a major focus in any natural health protocol. Coming into winter, gut health often becomes more important because of the role it plays in supporting our immune system. One of the things that repeatedly crops up for gut health is bone broth. So, what is it exactly? Is it the same as stock? Well, sometimes the two are referred to interchangeably in cooking, though there is a huge difference when it comes to health. To start with, both broth and stock are made on a base of bones (and sometimes meat), water, vegetables and seasoning, but this is where the similarities end. Stock is simmered for a short period of time (slow cooked between 3 and 4 hours) and is a great way to flavour food and use the odds and ends in the fridge. Stock may yield a small amount of gelatin, depending on the bones used. Once you have finished cooking your stock, you should be able to lift out the bones. Bone broth is a nutritional powerhouse and is made similarly to broth, though it is typically slow cooked for a much longer period of time (8-24 hours). Because the purpose of bone broth is to extract beautiful fats, collagen and gelatin, it’s important to use the right bones. Bones with large joints, chicken necks and feet etc. are all ideal for making bone broth. For a well rounded flavour to your bone broth, ensure that you rub the bones with salt and roast them for at least 30 minutes before adding to the slow cooker. Apple cider vinegar (ACV) is also a really important ingredient due to the way it draws the nutrients out from the bones. Once the bone broth has finished cooking you will find that the bones will disintegrate easily when squeezed gently. You should also be able to see a visible layer of fat and gelatine once the broth has cooled! I often have to crack mine apart with a knife so I can get to the broth underneath. Because we are absorbing such concentrated levels of all the lovely nutrients bone broths provide us, it’s essential to buy the best quality bones you can afford. For a simple bone broth recipe, click here So, why is it good for us? Bone broths are a rich source of minerals, protein, gelatin, collagen, healthy fat, glycine and proline. Glycine is an amino acid that is used to support the natural detox processes, promotes digestion and gastric acid production, assists with the synthesis of bile salts, haemoglobin and other chemicals that occur naturally. Glycine has even been used in the treatment of cancer, stroke and schizophrenia. Proline is used for the production of collagen and cartilage, so is a great addition to the diet for those who want to remain youthful looking. The effects of proline are particularly effective when coupled with vitamin C. Gelatin is often used to facilitate good digestive health, and just like proline, is great for skin health. So, if you’re wanting to improve your overall wellness this winter, bone broth may be an option worth exploring. Peace, love and wellness, Mandah xo
Sugar and its many aliases
