Five Favourite Fertility Foods

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Eat an avocado a day.

Avocados: if you cut an avo in half – what does it look like? A pregnant woman’s belly with a bulging seed = fertility. The humble avocado is full of wonderful therapeutic fats, those ‘good’ fats that our bodies need. These fats are especially beneficial for healthy female reproductive organs and known to balance the hormones.

 Eat eggs daily they are a super fertility food.

Eggs: If you know me I love eggs. They are an excellent source of protein full of nutrients and two eggs equal a complete serve of protein, good quality fats and packed with fertility nutrients. Remember the best quality is best for you so try organic and definitely free range.

Eat Wild Caught Atlantic Salmon for fertility power. 

Fish: The perfect fish for fertility is Wild Caught Atlantic Salmon, it’s full of omega 3 fatty acids, it’s a high quality protein and packed with vitamin B12 and Iron; all the things needed for making babies. Be sure to pay the premium price because you do pay for what you get! Wild caught means that it has never been fed pink pellets to colour its flesh like some farmed salmon is – true story.

Eat seeds and nuts as an awesome fertility snack.

Seeds and Nuts: Good quality seeds and nuts are full of good fats, proteins and essential vitamins and minerals to get the fertility train moving. Try organic and definitely support local when purchasing. Pumpkin seeds or pepitas are especially high in zinc, which is essential for both males and females when it comes to excellent egg and sperm quality.

 Eat figs as a fertility treat. I love them fresh off the tree.

Figs: A real must for improving and boosting male semen, they’re quite specific for treating the male reproductive system, after all what do they look like! Eat them fresh, dried, baked, mix them with goats cheese or other culinary delights. They’re full of essential vitamins and minerals to help you reach your peak.

Of course baby making may not be that simple, so come in for a consult and we can tailor a pre-conception plan especially for you addressing you and your partners individual needs.

Brrr it's still Winter.....

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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.

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

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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.

A perfect snack -Day #2 blog writing challenge

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• Almonds are full of minerals including Magnesium and Calcium, which are needed for strong bones
• Also they are loaded with Zinc, which is needed for a healthy immune system
• A handful of Almonds are high in protein and fibre and will keep the afternoon munchies at bay
• Almonds are rich in antioxidants, eat them with their skins on and double the antioxidant intake
• They are rich in healthy unsaturated healthy fats and Vitamin E both are beneficial in protecting against Cardiovascular disease.

Eating for two?

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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. 

INFO TO MAKE YOU THINK!

• Hello AUTUMN, crisp cool mornings, beautiful days and fresh evenings all make you feel alive. But does your body feel at it's BEST? Come IN for an Autumn REFRESH - prepare YOURSELF for the winter to come.
• Want to get PREGNANT? Boost your ANTIOXIDANT intake that includes VITAMIN C, VITAMIN E, also ZINC, MAGNESIUM and FOLATE
• SHARE our PAGE with your friends and the 75 MEMBER will receive a FREE initial Naturopathic consultation.
• The ONE thing to do this week! Don't cross contaminate your ORGANIC food - remember to WASH your ECO-bags (regularly).
• Tomorrow is TOSS out Tuesday - CLEAR some clutter and make yourself feel LIGHTER. What will you toss out?
• Reuse. Remake. Recycle.
• Do you have a fussy eater? Nutrition Australia says you may need to try a food up to 8-9 times over a few weeks before they decide whether or not they like it. Persistence is the key.
• I love CHICKPEAS. They contain saponins, a group of SUPER-NUTRIENTS that act as ANTIOXIDANTS. Also, a good source of FIBRE - 42% of our daily intake in ONE CUP. Add them to your salad today.
• Only 20 members to go before you get a free treatment - share with your friends’
• Sending our love to those in JAPAN. For the rest of us it is a great time to appreciate our lives and remember not to take our life for granted. Be positive and smile everyday.
• Research has shown that when we are CRAVING a certain food that if we imagine the SMELL & VISUAL of EUCALYPTUS your food craving can GO! Try it and tell us if they are right next time you have a craving.
• Happy St Pat's Day. Celebrate with a glass of Stout - full of FLAVOR and VITAMINS - the Irish would have you believe!
• Congratulations Kappy Hay on winning the FREE initial Naturopathic Consult - you have received a message in your inbox. Well done.
• Beans beans beans - SOYA BEANS contain all of the essential amino acids making it a (near) complete PROTEIN. Also they contain ISOFLAVONES, which are good for BONE HEALTH.
• Save ENERGY and our ENVIRONMENT. Remember to turn off lights when not in the room! SWITCH OFF at the powerpoint when away for the weekend! Switch to ENERGY-SAVING GLOBES - emissions are 70% less with the SAME amount of LIGHT.
• Remember to BREATHE.....................
• Do you know anyone affected by Black Saturday. They are able to apply for health and wellness vouchers to see whatever type of practitioner they choose. Want a Naturopathic treatment you can come see me.
• ohhh - Friday night drinks may be on the cards for some of you - remember drink a glass of WATER on arrival so you don't scull your first drink for rehydration, this will help you enjoy your drink at the end of the week! WATER between drinks ladies and gentlemen. Enjoy your night!
• Earth Hour TONIGHT - make your environmental stand and turn out.
• Monday here it is - going with the environmental theme keep it MEATLESS!
• What a splendid SUNNY day - hope you Melbourne peps got out and about to soak up some VITAMIN D rays! If not eat the skin off of your CHICKEN & FISH, they can be a great source of Vitamin D.

The Benefits of Oysters

People either love or hate oysters. I am an oyster lover.

I have loved them since I was a child and my dad would open them on the rocks and we'd walk with the waves washing around us and eat them. I loved the taste, that hard to describe metallic, salty, rich flavour, I loved the texture, I loved the whole experience. Now as an adult I can easily sit and eat a dozen natural oysters (or more) in one sitting – YUM and this summer I did.

The best thing about oysters is their goodness. They are known to provide an abundance of vitamins and minerals, packed into a high-protein, low-fat, and low-cholesterol package, this makes them sound like the perfect food. They also have a high vibrational energy too – this is because they are often shucked then eaten, it is as fresh as eating vegetables straight from your garden!

The Health Benefits of Oysters:

High in Zinc

Oysters are commonly known as a rich source of Zinc in fact they are one of the most concentrated natural zinc sources.

Zinc plays an important role in wound healing and in maintaining a strong and healthy immune system, and helps regulate ones taste and smell senses. Zinc is also an important mineral required for the production of testosterone.

Zinc deficiencies can result in symptoms such as decreased wound healing, weakened immune system, poor appetite, slow growth of hair, skin and nails, loss of hair, impaired senses of taste and smell and more frequent infections. Eat an oyster and feel stronger!

High in Protein

Oysters are a good source of protein, on average six oysters can contain about six grams of protein. The protein found in oysters is high in quality and is easy to digest.  

Protein helps build and repair tissues and muscle it aids growth within our complex make-up. So do yourself a favor and eat some protein, complement of half a dozen oysters

Possible Aphrodisiac

Oysters have often been called aphrodisiacs! They are rich in specific amino acids that are known to increase the levels of sex hormones and of course high in zinc which aids in the production of testosterone!

It is believed that if food resembles an organ or body part then it is beneficial to it.  Taking on this theory, aphrodisiacs are those that resembled sexual organs. Oysters have a clear resemblance of a female vagina and food that in some way looked like vaginas were reputed as being aphrodisiacs, making oysters a possible aphrodisiac!

Good Source of Vitamins and Minerals

Oysters are a good source of Vitamins including Vitamins A and B12 and rich in minerals such as Calcium and Iron.

The Vitamin A can help improve your eyesight.

The B12 will give you energy and help with brain function, helping your mood.

Calcium is good for your bones and the Iron helps your blood form and transport.

Nutritional Highlights of Oysters

Oysters raw, (6 medium):
Calories: 57
 Protein: 5.9g
 Carbohydrate: 3.3g
Total Fat: 2.1g
Fiber: 0.0g
*Excellent source of: Zinc (76mcg), and Vitamin B12 (16.3mcg)