Supplement Shake-up

Image Pintrest

I love taking my vitamin and mineral supplements because they work. 

I take them at therapeutic doses, I know exactly what they do for me and what I need them for, after all I am a Naturopath. I studied for four years at University learning about this stuff; doses, pathways, interactions, contraindications, actions, indications. Apart from learning at University, I've spent over 10 years in clinic and working with people seeing results and the benefits that proper prescribing can do. In effect I've been doing my own clinical studies and trials for a decade.

Do you know why you are taking those supplements that your neighbour told you to take?
Or the lovely girl at they health food shop?
Or the supplements you picked up at the supermarket because they were on special?
The TV advert, said that some fish oil would reduce inflammation! But are you taking the best quality and more importantly are you taking therapeutic doses that work? Do the vitamins living in your pantry even have therapeutic doses? Believe me I see brands (well known too) that don't have enough folate to protect you or your baby from spina bifida and they are charging you more than proper practitioner only products. Professional advice is the best advice.

The Health and Wellbeing Industry industry is a 20 billion dollar industry! Are all the sales and marketing slogans really working for you or do they want you to contribute to a piece of the pie? 

I will share with you my professional opinion and help you save your health and your money by conductiing a Supplement Shake-up and teach you if you need to take the supplements that you've accumulated.

Image Pintrest

If you have loads of bottles of Vitamins and Minerals in your cupboards at home and want to know why you need to take them, come in and see a professional. 

Monday 25th November Supplement SHAKE-UP day

Bring your shopping bag of stuff into my clinic and I will sit down and go through it with you.
Why are you taking it?
What it will assist with?
What dose will achieve results?
Do you even need it?

Call me 0408 397 298 to book your appointment, it'll be the best $40 you've ever spent.

Friends on Friday - Lady Fingers it is!

Okra is known in many English-speaking countries as lady's fingers it’s an edible green seed pod, I first came across it when I was living in Japan. I’m not sure if it’s traditionally used in their diet but it’s said to originate in S.E. Asia and Africa. Okra is popular due to its high fiber, vitamin C, and folate content. It’s also known for being high in antioxidants and a good source of calcium and potassium. Sounds like a super food to me!

My friend Gaye from Gaye Abandon has shared with me this amazing Okra curry recipe, a perfect winter meal. It’s got all the ‘good stuff’ in it Cumin, Coriander, Turmeric, Mustard seeds, Chilli – all the warming anti-inflammatory herbs and spices, things that aid your digestion, warm you up and keep your circulation moving! A fantastic flavored curry and vegetarian too.

I really like what Gaye Abandon Handmade Homewares and Accessories are all about, her works are all created from 100% wool, upcycled, felted textiles, which makes it all sustainable and has a real environmental twist. She creates practical and pleasurable homewares and accessories that mix the multifarious colours and textures of pieces of felted wool in fresh one-off combinations. What’s not to love!

Here goes:

Gaye says; ‘it’s adapted from a recipe in the Sri Lankan Flavours cookbook by Channa Dassanayaka, I love to adapt recipes to my tastes”

And I say ‘why not, that’s the BEST form of cooking’

Okra Curry

Ingredients                 Serves 4

500g okra, trimmed and cut into 4cm pieces

2 teaspoons dried red chilli flakes

1 green chilli (sliced in half lengthways- seeds removed)

1/2 teaspoon ground chilli powder

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1/2 teaspoon salt

3 tablespoons olive oil

10 curry leaves (or 2 bay leaves)

1 teaspoon brown mustard seeds

1 onion, thinly sliced

1/2 cup chopped or canned tomatoes

salt to taste

1/2 cup coconut milk

1 teaspoon lemon or lime juice

Wash okra and place in a bowl. Toss with turmeric and salt and set aside.

Heat oil in a large pan over medium heat. Add curry leaves, mustard seeds, onion and dried chilli. Sauté for about 3 minutes.

Add okra to the pan, then add green chilli, chilli powder, cumin, coriander, turmeric and tomato. Cook for 10 minutes tossing regularly so the dry ingredients don't burn. Add salt to taste.

Add coconut milk, bring to the boil, reduce heat and simmer until okra is cooked-- about 10 minutes (the okra should still have a light crunch).

Remove from heat and stir through the lemon or lime juice.

Let me know when you try it and if it blew your top off. I would love to know what you thought of the okra flavours.

Also, if you happen to be around West Footscary you must go and check out Gaye and Melanie’s Exhibition at Homefront; Interior designs from Reclaimed textiles – check flier for details or click here. Or just go – it’s a must for all textile lovers 8^th-28^th August.

Friends on Friday - Get your green on!

Mish is the founder and CEO of mishfit mothers and says this recipe is “easy as” as long as you remember to secure the Vitamix lid! And it is.

I met Mish after my first baby, he was 10 weeks old and I needed to move and feel my body again so I joined mishfit; a specialised personal training program designed for pregnant and post-natal women, she was great, it was great, she educates women on how to exercise safely and its in a place where your babies and children are welcome. 

Broccoli Soup Recipe

Broccoli is a real superfood; it contains substantial amounts of nutrients that are extremely good for your health including vitamins A, C, folic acid, fiber and calcium. It also has amazing properties that detoxify oestrogen overload in the liver! To get the full benefits of your broccoli its best to buy ORGANIC, as it’s one of the most sprayed conventionally grown veggies.

Ingredients:

4 generous heads of broccoli

1 x onion

2-3 garlic cloves

1 Lt. vegetable stock

1/2 to 3/4 cup of pine nuts

Olive oil

Method:

Soak roughly cut up broccoli in cold water and salt to clean and to remove bugs, dirt and chemical. Include stalks too but peel first so that it easily cooks and breaks down.

Heat pan, sauté onion and garlic in a little oil. Add chopped broccoli and good quality stock cover with lid and cook till tender.

Pop in blender with 1/2 to 3/4 cup of pine nuts and blend. Secure lid of blender tightly! And buzz away.

Return to heat if it has cooled down.

Serve with a delicious piece of crusty sourdough lavished with butter.

Enjoy.

Brrr it's still Winter.....

Image pintrest

It's been a tough winter this year, there are not only one but two different viral strains floating around causing everyone to come down with some awful cold and flu like symptoms. It's not a bad thing for your immune system to be hit with a good dose of cold every few years, it actually strengthens it and makes you less susceptible the next season. However, supporting your immune system and taking action in preventing yourself from catching a cold is also wise.

Here're some tips:
1. Clothing; you may laugh and say 'but I always leave the house clothed' that you may but I suggest you invest in a good, long singlet that tucks in! It may be old fashioned but you need to be tucked in and your kidneys need to be covered. So simple and effective in keeping you warm and preventing a chill getting into you bones.
2. Covering your mouth when you cough! Another tip that may sound as simple as second nature, yet everyday I am out and about I see people coughing without covering their mouth, walking along coughing as someone is walking towards them, coughing on the train/tram. So simple so sensible and prevents airborne contaminates.
3. Washing your hands regularly, especially if you have come into contact with someone that has cold and flu symptoms.
4.Take a sick day - that's what it's there for, don't go to work if you are suffering from cold and flu symptoms, prevent contaminating others. Rest and convalesce at home, in the warmth of your own home. Stay inside in an even temperature.
5. Dose up on natural anti-bacterial foods including garlic and onions.
6. Eat lots of colourful fruits and vegetables, organic is best as they have higher concentrations of nutrients. These nutrient dense foods will stimulate your immune system and help support it.
7. Herbs to keep in the cupboard and dose up on over these winter months include; Echinacea, Olive leaf and always have some YEP tea(Yarrow, Elder, Peppermint) to help combat cold and flu symptoms including fever!!
8. Increase your intake of Vitamin C - it is the king anti-oxidant and is known to support the immune system and reduce the duration of cold and flu like symptoms. See your Naturopath to be informed of therapeutic doses
9. Other supplements that may help you ward off this dreaded beast is Zinc and Vitamin D, both will help support your immune system and keep you soldiering on.
10. Finally REST, it is winter and winter is about hibernation, enjoy this quiet time and re-charge your batteries.

Tips for new new mums

Image Pinterest

As we welcomed a new baby son in October, yes it was really that long ago. Another beautiful boy to add to our family, I thought I would list some simple tips on how to keep a new mum sane!

'Tips to help settle into being a new mum' but I think you all know the golden rules.

• First week (or first 3 months) be INDULGENT and loose all GUILT, sleep, accept all offers of help, have no shame just say YES and if you are not particularly good at it learn fast.
• I can't emphasise enough how slow you should take it; REST. Think of the next three months as the fourth trimester.
• EAT. Eat good healthy wholefoods, forget biscuits and cakes, eat real food, nurture your body. Almonds are a great to snack.
• DRINK lots of water, keep rehydrated especially if you are breastfeeding, fill a jug of water to have on the bench and just keep topping up your glass through out the day
• SLEEP and generally rest and hang with your baby.
• Slowly reintroduce yourself back into the world and BE GENTLE with yourself DON'T PLACE UNREALISTIC GOALS ON YOU OR YOUR BABY.
• Want that tummy to return to normal? Try these Belly belt it will be the best investment you can ever make and will help your uterus contract and your tummy retract. (Wish I'd known about this post my babies, I wore high waisted bike-like pants; it was very difficult to go to the toilet!)
• Begin activating your PELVIC floor as soon as possible after the birth. The sooner you get started the sooner you will be in better shape in more ways than one. I wore these great high waisted 'contour shorts', yes very attractive but they pulled my uterus in much faster than after having my first child. Your tummy may never be the same as prior to pregnancy but CORE STRENGTH activation will certainly help.
• Don't make too many rules or timetables as you may just come unstuck and no-one wants that, not you nor your husband/partner or family. Everyone does love a new mum and is only willing to help - Just ask.
• Take a good quality SUPPLEMENT to help with your energy levels, best to see a health professional and be prescribed the correct therapeutic doses.
• Get out of the house and WALK, breathe FRESH AIR and mostly ENJOY your new bub because as everyone says 'they grow up so quickly'!
• Welcome to motherhood

What's your best tip for a new mum? 

febfast

I have decided to participate in febfast this year, and maybe every year from now on in. I think it is a great idea, it brings alcohol awareness to our society, it gives your liver a rest, it's a great cause for people receiving and those doing. Bring it on I say. If my donations can help someone in need I am happy to promote myself and this cause to try and get as many donations as possible. As some of you may know, I have a new baby so I am not drinking everyday but nor do I when I don't have a newborn, so it may not seem like a great challenge for me but it is a great cause. 

Once upon a time I did drink everyday and with that I spent a lot of money on drinks, so I ask you to donate the amount of a drink that you would buy me. Be it $8 for a glass of pinot, $7.50 for an Asahi, $3.50 for a pot. C'mon buy me a drink and support those affected by alcohol or drug problems.

If you don't know what febfast is, it is abstaining from alcohol for one month and raising funds for people with drug and alcohol related problems. Some of the charities where your donations will go are 

• YSAS in Vic
• Mater Health Services in Qld
• The Ted Noffs Foundation in NSW and ACT
• Bushmob in the NT 
• Mission Australia in SA and Tassie
• Holyoake in WA and 
• The Australian Drug Foundation nationwide

Donate to febfast Fiona Hogan Team

If you are also participating in febfast, here are some tips for making it easy:

• Consider taking a herbal support such as St Mary’s thistle, it's a great liver restorative.
• Take a quality vitamin B complex daily.
• Drink at least two litres of water a day and assist flushing those toxins.
• Drink chlorophyll everyday, it's another great cleanser.
• Try black Dandelion root tea, it will help your liver detox.
• Walk or move for at least 20 mins a day.
• Hide all the alcohol in your house.
• Meet friends and walk, a bike ride or do a movie instead of meeting at the bar.
• Take a good anti-oxidant which may include Vitamins A, C & E and Minerals zinc, selenium, calcium and magnesium.
• Enlist the help of a trained practitioner to support you and prescribe therapeutic doses.

Pre & Post Surgery Tips - Day#3 blog writing challenge

Image pintrest

This one is for a client of mine who has just had major surgery - I hope you get better soon.


There can always be a lot of unknowns when it comes to surgery so it is best to be as prepared as possible, both mentally and physically. Of course your surgeon will give you a rundown on what needs to be addressed and be sure to seek advice from a healthcare professional before taking any herbal medicines or nutritional supplements pre-surgery.


Here is a list of supplements that may aid in your recovery.

Arnica -Homeopathic arnica taken before and after surgery assists the body in healing, it assists in the reduction of swelling and bruising, it also helps the body deal with the trauma and shock of the surgery. 

Zinc - A trace mineral will improve wound healing and assist in reducing the appearance of scarring. Zinc is an antioxidant as well as an important nutrient for growth and development, immune responses and reproduction.

Vitamin C - is known as the KING antioxidant, it has a huge spectrum of actions and assists with many health issues. Vitamin C maintains connective tissue and assists in the production of collagen, it helps stimulate the immune system, assists with brain and nerve function, and is known to aid wound healing.

Probiotics -  are good bacteria which will restore healthy bacteria into your GIT which, if you have been prescribed antibiotics after surgery, will improve gut health and improve your immune response and support your immune system preventing any post surgery health compromises.

Eating for two?

mage pintrest

Lately I am speaking with more and more women who are claiming that they are adding over 20 kilos to their weight during pregnancy. I am finding this concerning as physiologically this is unnecessary; a pregnant woman should gain between 10-13 kilos during pregnancy.

When pregnant, a woman should concentrate on increasing her nutrient intake, rather than her kilojoule intake. This means forget the excuse of eating for two concentrate on diet quality rather than quantity. Continue and maintain your normal healthy diet – it doesn’t mean your growing baby needs cream buns, extra slices of choccie cake, double burgers with extra chips!

To maintain a healthy normal weight range you will only have greater benefits at the end of your pregnancy including feeling good as a new mum when you slip back into your pre-pregnancy clothes faster.
To get the best from your pregnancy and give your baby the best start to life seek advice from a Naturopath or Health professional and be advised of therapeutic doses and remedies.

Tips to prevent excessive weight gain:

• Concentrate on diet quality rather than quantity.
• Avoid the ‘eating for two’ syndrome this will lead to unnecessary weight gain.
• A healthy pregnancy only requires approx an extra 850–1,100 kilojoules a day this is equivalent to a glass of milk or a sandwich! However you will need to increase your kilojoule intake if you are breastfeeding – still best to consume wholefoods rather than those cream cakes.
• Accommodate cravings, but don’t let them replace more nutritious foods.
• Keep physically active. If you exercise regularly there is no reason to stop your current exercise regime. Healthy body, Healthy mind, Healthy baby.
• Nutrient requirements before and during pregnancy should include Folate, Iron, Zinc, EFA, Calcium and Iodine.
• Drink plenty of fluids that means water!
• Avoid alcohol, it is unknown what the ‘safe’ limit of alcohol consumption during pregnancy is and it’s recommended not to drink at all.
• Do not smoke – both direct and passive smoking are associated with growth retardation, increased risk of spontaneous abortion, stillbirths, placental complications and low birth weight – making it a great one to avoid!

Be good to yourself and enjoy growing your baby. 

Why some girls do and some girls don't

image pintrest

Lately it is all I keep getting asked about - morning sickness. Everyone I know that is pregnant seems to be sick too! I am very lucky and in both of my pregnancies I have never suffered from morning sickness - I have other problems. No one it seem escapes scott free!


It is a bit of a mystery in the medical world why some women suffer so badly and others seem to go unscathed. Hormones seems to be the answer or more specifically the bodies response to changes in hormone levels, namely oestrogen and HCG (Human Chorionic Gonadotropin) which increase in early pregnancy. Also the increased sensitivity to smells and odours that many women experience that can trigger a gag reflex in some people and those with a pre disposal to stomach upset may also suffer.


Here are some ideas to treat morning sickness:

• Ginger tea - macerate ginger in warm water, let it seep for at least 10min before drinking.
• Peppermint tea - forget the tea bags from the supermarket, there isn't enough 'real' or quality herb to make a medicinal difference, buy some good quality organic tea, again infuse for at least 10 min before drinking.
• Avoid dehydration and if it is too difficult to drink large cups, drink small frequent sips.
• Soups are a great way to intake fluid - try a yummy chicken broth or home-made veggie soup.
• Carbonated drinks may be used to help create belching if that helps to settle the nausea.
• Ipecac is a homeopathic that may help settle morning sickness, see your Naturopath, Homeopath or purchase from a Health food store
• Snacking is usually the most effective way to relieve nausea, small meals every few hours may help keep your sugar levels stable. 
• If morning sickness is worse in the morning, then keep some dried biscuits beside the bed.
•  Rest is necessary.  The body is undergoing huge changes in pregnancy – especially in the first trimester the tiredness alone is exhausting, the body has to supply blood and nutrients to its growing foetus taking a huge toll on the mothers system. 

In case of extreme nausea and vomiting you may need to be prescribed pharmaceutical medication or even possible hospital admission to have fluid rehydration via an IV drip. 

Hopefully your morning sickness eases within the 12-16 weeks and you get to enjoy the rest of your pregnancy.