Spelt- a healthy alternative to wheat

In the last post, I spoke about WHY everyone should take gluten out of their diet.

This post will be focused on HOW to avoid wheat, rye and barley and what to substitute them with!

Many people, myself included, find they can enjoy small amounts of 'ancient' grains such as kamut and spelt without any digestive discomfort. 

Note: If you have been diagnosed as Coeliac, you will need to stick to grains/seeds that are completely gluten free- many ancient grains do contain 'some' gluten.

What is Spelt?

Source: www.natureslegacyforlife.com

Spelt itself is very similar to wheat, however it has lower gluten content and higher protein. It is considered 'ancient' because Spelt hasn’t changed since biblical times. It remains unaffected by concepts such as ‘agribusiness’, ‘cross-breeding,’ ‘hybridization’ and ‘genetically modified’ – words that have come to dominate our modern food supply especially when it comes to wheat, corn and soy.

What can you do with Spelt?

You can use spelt flour instead of wheat flour to make breads, pasta, biscuits, crackers, cakes, muffins, cereals and pancakes. In addition to spelt flour, spelt is also available in its de-hulled, whole grain form (often referred to as spelt berries), which can ground at home in a thermomix or high powered blender to make any of the above from home ground flour, or prepared in whole form, cooked and eaten like rice.You can purchase many pre-made spelt products such as pasta, crackers and breads at health food stores or specialty delicatessens.

We are getting married next month, and I have requested our cake maker to use spelt flour instead of wheat. It really is, in most instances, a direct substitute (for wheat) and tastes delicious!

Fancy some recipe ideas?

Click here for some Spelt inspiration and make the change from wheat to spelt for your digestive comfort and others.

Gluten, Wheat and Grains. Does anyone really need gluten?

Gluten intolerance is a label that people have clung to a lot in recent years. Whether your label is self diagnosed, or medically diagnosed, there are ways to live a gluten free life without missing out on anything!

What is GLUTEN?

Definition: a mixture of two proteins present in certain grains, especially wheat, rye, and barley which is responsible for the elastic texture of dough.

Why is it such a problem?

Because the wheat that is available today in the commercial setting is NOTHING like it used to be a few hundred years ago. 

The modern-day commercially available wheat based products are often refined (as opposed to whole grain), with many emulsifiers, preservatives, sugars and salts added into the product to add shelf life and stability to a product. 

Refined grains and packaged foods act like "anti- nutrients" because they lack the nutrients they had prior to being processed, they leach those nutrients from  the body in order to break down, and assimilate food. This sets up a vicious cycle as the body craves more nutrients (often Magnesium), the person eating the refined foods continues to eat more of the same sweet, refined foods they are craving, leading to over consumption of all the WRONG foods. 
Did somebody say obesity epidemic? Type II diabetes? These are NOT due to genetics. These are diet and lifestyle related diseases that are treated by one thing- diet and lifestyle changes!

Add to this, some companies such as Monsanto are attempting to grow genetically modified (GMO) crops which are not proven to be safe for human or animal consumption. I don't know about you, but if the insects that would normally eat a plant are dying because they eat a GMO plant, I would be steering clear of that plant.

Anyway, back to gluten.

The gluten protein itself is a known irritant to ALL humans. FACT. It doesn't matter if you are coeliac or not, gluten causes inflammation in your digestive tract.

The gastrointestinal tract (GIT) contains about 80% of your immune system. If you are constantly bombarding your GIT with gluten, guess what happens to your inflammation levels and your immune system? Yes, that's right- inflammation rises and the immune system goes into attack mode.

Source: www.glutenfreesociety.org

For some, the inflammatory effects (of gluten) may not be present as soon as you eat your white bread vegemite sandwich for morning tea, but long term inflammation and what we Naturopaths call 'leaky gut' has been linked to many chronic, degenerative diseases. These types of diseases may take a few decades to show up as 'symptoms' and even longer to gain a diagnosis from a medical professional. For other people, they may have symptoms almost instantaneously, especially if it is allergy related.

I really don't think it is worth eating refined gluten products. I equally don't believe in substituting the gluten-containing refined products for 'gluten-free' ones. There are many clients in my clinic who are just as reactive to soy and corn (common gluten substitutes) as they are to wheat and gluten.

The only way to gain balance in your health and GIT is to not only avoid gluten, but also to avoid refined foods. Eat foods as close to how they occur in nature as possible. Eat them in their WHOLE form and eat them with enjoyment. Eat seasonally and locally. Even better, grow your own!

If you are one of the people who does have GIT 'symptoms' (bloating, irregular bowel motions, burping, flatulence, bad breath), find a health care practitioner who will give you holistic suggestions for your condition. Simply going gluten free after being diagnosed gluten or wheat intolerant is not enough to actually heal your GIT.

I am a Naturopath and specialise in digestive disorders, dermatological conditions, hormonal regulation and much much more. The information above is not intended to treat or diagnose any medical conditions. If you have made dietary changes and have not noticed a difference in your health, I strongly advise you to seek professional advice.

Health is a top priority in my life. I believe prevention is truly better than a cure.

Wholefood lemon slice

Yesterday I realised I hadn't made a dessert for quite a while.

This is a quick and easy to make wholefood based recipe for LEMON SLICE.

All you need is a high speed blender or food processor, and the following ingredients.

Ingredients:

Base: 
12 Medjool Dates
2 1/2 cups shredded Organic Coconut

Topping: 
2 Cups Raw Macadamias, 
1 cup Raw Cashews, 
3 TBsp raw honey, 
Zest and juice of one Organic Lemon
1 tsp Organic Vanilla Extract.

What to do...

1. Make the base. Add shredded coconut and dates to food processor and blend until mixture rolls into a big ball, or starts to stick together.

2. Press the base mixture into the bottom of a parchment paper lined 20cm x 20cm slice tin and pop it into the freezer.

3. Make the topping. Add the nuts and lemon zest to the food processor. Blend until smooth- this may take a few minutes depending on the speed/strength of your appliance.

4. Add the honey and pulse. Then gradually add vanilla, and then lemon juice bit by bit until combined.

5. Add the topping to the tin, on top of the base and place back into freezer for about 1.5 - 2 hours to set.

6. Once set, pull the slice out of the tin and parchment paper and chop into small slices.

7. Keeps well in fridge for about a week.

NB: If you make the lemon slice and it is only you eating it, keep most of it in the freezer in an air tight container and bring small portions out as you need it!

Also, if you are vegan, just swap the honey for maple syrup :-)
 

 

 

Home made facial

Today I really felt like I could do with a little bit of a pamper. What better way to feel good, but to nourish yourself with skincare made from ingredients most households would possess?

What do you need?

About a tablespoon of Bi carb, with a dash of water to make a paste.

1-2 drops of your choice of essential oil. I used 1 drop of lemon (refreshing) and 1 drop of geranium (balancing).

A tsp of raw, local, organic honey.

1/2 tsp coconut oil or hemp seed oil.

What to do!

1. Make a paste in your hand with the bicarb & water. Add your essential oil. Not sure which one to use? Here's some ideas- Lavender is calming, grapefruit or any other citrus is refreshing, patchouli is grounding, geranium is balancing, peppermint is cooling.

2. Apply the paste to your face and neck in small, gentle, circular movements. Add a little more water and keep moving the paste around (avoiding the eye area). Some people might notice their face feels a little bit stingy under the nose or in any sensitive areas of the face. Since the bi carb is sodium based, it can cause slight irritation to sensitive skin. If this is you, either skip the bi carb step, or use much less and be super gentle.

3. Rinse your face with water and pate dry with a clean towel.

4. Apply the raw honey to your face and neck and leave on for about 10 minutes. Apart from smelling like you've been diving into a beehive, raw honey naturally contains healing nutrients and anti inflammatory enzymes, that may assist in healing any break outs and/or evening out skin tone.

5. After you've rinsed the honey with water, pat dry with a towel, and apply the coconut or hemp oil. 1/2 tsp may be a bit much if you generally have oily skin. If this applies to you, just use enough to cover your face & neck.

That's it! Simple huh?

It is so important to remember to look after yourself and indulge a little in the right ways. You don't need to spend heaps of money or time on natural beauty regimes to make yourself feel like a goddess.

What do you do to allow a little indulgence in your life? 

It could be worms

I tend to be in alignment with the seasons, generally speaking. The food we eat is in season from local Organic growers and the clothes we wear are not too heavy and not too light for the ambient temperature. But when it comes to our internal environment inside our bodies, who actually thinks about parasites?

If you have patted a domestic creature such as a cat/dog/bird in the past year, or traveled overseas EVER, chances are you could have as many as 100 different parasites in your body, happily living off their healthy, human host- You.

I don't say this to gross you out, or to induce any neurotic behaviours, but it is a good idea at the change of season, three to four times per year, to undergo a worming treatment for general well being and keeping your intestinal health in good shape.

Symptoms of parasites can vary. Some, but not all are listed below.

• Constipation, diarrhoea, gas, wind, bloating, belching (general digestive upset that comes and goes for no apparent reason, or possibly diagnosed as IBS)
• Itchy bottom/anus or gentials
• Joint and muscle aches
• Anaemia
• Allergies and skin issues such as hives, rashes, eczema, dermatitis or dry/flaky, itchy scalp
• Nervousness or irritability
• Teeth grinding & wakefulness (2-3am), especially in children
• Fatigue
• Poor immunity

 Thankfully, there are many natural ways to treat and prevent parasites in adults, children AND household pets.
 

• Wash hands with soap and water after patting animals and before eating. (For prevention)
• Eat plenty of fibre rich foods such as fruits, vegetables and legumes.
• Take 6 whole organic lemons and 20 large cloves of garlic. Send though a cold press juice extractor (not a regular centrifugal juicer). Drink 30ml, 3 times a day before meals (adults) for two weeks, then have a week break, then repeat treatment for a week. Dosage for children will vary dependent on age and weight. Not recommended for children under 2.
  
• For babies, slice 2-3 slices of raw garlic and place into their socks at bedtime and leave on overnight. Repeat for 3-5 days, have a week break, then repeat treatment for 3-5 days. Homeopathics are also very beneficial alongside this treatment.
• For pets- use homeopathics (see website below)
• Always begin worming regimes on a full moon- this is when they are most likely to be active!
• After worming, take a good quality probiotic to re-inocculate your intestines with good bacteria and prevent reinfection.
• There are many herbal tinctures and homeopathic remedies available by visiting a Naturopath. See my website here for further information on treatments for you and your family.

 
*Disclaimer* 
These are the household remedies that *may* work for you and your family. This blog post is not intended to diagnose or replace any advice from your medical doctor. If you are unsure if home remedies are suitable with medications you are taking, please consult your doctor.

Our breast feeding journey. Mimi is for morning.

With Max approaching his 19 month birthday, I am rather chuffed we still have a great breast feeding relationship between us. According to current Australian breast feeding statistics, Max and I are of the vast minority of parents/children who continue breast feeding past 6 months of age. We are part of something like 9% of the population. Wow.

It's pretty shocking to think that so many parents feel they are forced to wean early if they are returning to work and believe it's all to hard to keep breastfeeding their baby and to work full-time. Or maybe the baby shows less interest for breast feeding during the day than what they used to, and the parents read that as weaning 'readiness'. The world is an exciting place for babies & toddlers, so it is really hard for them to stop and relax for more than 3 seconds, let alone snuggle into your lap for a leisurely breast feed some days! Some babies become night feeders during this time and that is ok, so long as mum is ok with being woken more during the night.

I am blessed to be able to return to work and still provide Max with *almost* as many breast feeds as he needs during the day. It isn't many anymore- maybe 3 or 4, and it has taken a long time to reach such a low number of feeds.

Over the past month, he has been cutting his canine teeth and therefore wanting mimi (his word for breast milk) several times during the night. I was becoming exhausted & depleted.

Matt with Max when he was about 8 weeks old

So here's where the tricky part began for us. We all needed to have more sleep. It was becoming detrimental to the whole family as we share a bed. So I began to gently introduce other methods of lovingly assisting Max to get back to sleep at night, instead of mimi. I had heard of other mamas using the Jay Gordon Method with success, so I gave it a try. I felt he was old enough, and he ate enough food to start having less/no breast feeds during the night.

It came with a few nights of 45mins to 1.5 hours of trying to get him back to sleep, and a bout of mastitis for me, but 5 weeks into our night weaning journey, I feel like Max can easily go back to sleep next to me, knowing all is well and he is loved just as much as if the mimi was in his mouth.

Does he still ask for it? Yes. Several times some nights. But I am ok with what I say gently and calmly. Mimi's are sleeping, you can have mimi in the morning when we wake up. It is sleep time now. He loves his little back being massaged until he falls back to sleep, and yes, he has a bit of a grumble some nights when he might have a bit of a bad dream or some teething pain, but there is always lots of cuddles, kisses and massages available. He knows and understands that.

This is what has happened on our breastfeeding journey. If you are considering night weaning your toddler, visit the Jay Gordon website and see if it is right for you. I honestly had not considered it until I felt I could explain to Max and he could understand my reasoning.

Like all parts of our parenting journey, everything happens when it feels it needs to. I am blessed to have a completely supportive partner & Papa for Max, and that Max accepts the way we have approached the next phase of our breastfeeding journey. It was hard some nights, and I just wanted to present the mimi so we could all go back to sleep, but I kept reminding myself- You've just got out of bed to calm him & the past 30 minutes would be a waste of time if you just give the mimi right now. It certainly would have given Max mixed messages! It has been worth the small amount of sleep deprivation for the long term benefits we have now of a 7 hour block of sleep per night (most nights). I feel we are a happier, more rested family for it.

My hat goes off to those mamas who can endure the sleeplessness and still function during the day. I guess we all go through it at some stage.

This brings me to my favourite parenting quote...This too shall pass. xx

Feeding time- for kids

As a mama, I know how kids can be all for a food one day, and completely off it the next. My boy is 17 months old, and still breastfed a few times a day, so I know he is getting a good portion of nourishment from me.

I know how I might be feeling though, if he wasn't breastfed AND wasn't eating what I was offering. A bit worried to say the least.

I hope for those of you who might be at this point that I can shed some light on how to easily incorporate healthy, nutrient dense foods into a little one's day.

When children have access to a variety of wholefoods, they experience tastes, flavours, aromas, textures and temperatures. Between the ages of 6 months and 3 years of age, believe it or not, a child may need to be offered a food 15 times before he/she will eat it. Sounds crazy, but children need to have the opportunity to experiment with foods, and at this stage of life, it may translate to us as 'fussy eaters', when in fact they are simply learning what the food is, how to get it into their mouth, and how to deal with the textures.

I have found it is a big learning experience for me also. Knowing when Max wants a whole piece of something or have it chopped up, or rustically mashed for example. Small children need to experiment & learn new skills independently, but they also need a little help until they have worked things out like how to get a spoonful of porridge into their mouth without it spilling on their shirt first!

My view on how children need to eat is quite different to what mainstream healthy choices might sound like. Toddlers need a moderate amount of fat in their diet, followed by protein, then carbohydrates. Some examples of good quality fats include coconut (oil, milk, cream, butter), grass fed meat, unpasturised, unhomogenised whole milk dairy, avocadoes and deep sea oily fish. 

The reason why I feel the need to highlight the need for fats is because many parents feed their children so-called 'healthy' food, which might be fine for an adult with a mature digestive system- things like carrot sticks, celery sticks, puffed rice crackers and other light snack foods. 
However these foods are difficult for young ones to digest, as they are energetically cooling for the stomach. These raw food snacks also contain 'negative calories', so they cause an energy deficit when we eat them.

When we eat, energy will go first to the running of the body, and second to the growth & function of the nervous system, brain, bones, muscles etc. So it is important while children are still growing (up until 18 years old) that adequate amounts of nutrient dense foods are eaten as opposed to eating negative calories.

How to incorporate nutrient dense foods into everyday life

Include lightly cooked wholefoods in your child's meal that have different colours, textures and flavours. 

Put the foods out in front of them, and allow the child to choose what they eat. Kind of like toddler tapas!

Remember kids have little stomachs. They require small amounts of food, often. If they don't finish a meal, don't throw it away. Keep it for later. I find re-offering leftovers 10-30 minutes later can sometimes encourage eating if they weren't ready for it when you first offered it.

Include kids at family meal time. I know some families eat after their child is in bed, so perhaps start eating dinner earlier, as a family. This will encourage a good social relationship with food and children are more likely to try foods they can see the rest of the family are eating. They are great at mirroring our behaviour!

Some ideas...
Steam carrot sticks, broccoli florets and zucchini sticks.
Crush half a clove of garlic and mix with a tsp melted butter and tsp olive oil and pour over the vegetables.

When you make porridge, use steel cut oats (soaked overnight) as opposed to instant or quick oats (these are very refined & not very nutrient dense). Add coconut cream and a few pomegranate seeds before serving. This is a great example of balanced temperature, nutrients, colour, texture and flavours.

When cooking homemade organic popcorn, add lots of coconut oil and butter before the corn pops. Use celtic or himalayan salt to taste, and add asafoetida (indian spice) powder for some extra flavour. Add shredded coconut and goji berries (about a handful of each).

Make dips with avocado as the base. Add natural, unsweetened yoghurt, a little ground cinnamon (1/4 tsp) and clove (just a pinch).

Add mild spices such as turmeric, cumin, paprika and coriander to meals.

Be creative with eggs- boiled, scrambled, fried in coconut oil or butter, omelettes, fritattas with a variety of seasonal vegetables and meats. Leaves great wholesome leftovers, and you (or the kids) can eat for breakfast, lunch or dinner.

Roast sweet potato and pumpkin (chopped into spear shapes) in coconut oil for about 20 minutes. Add rosemary and a little salt. A great healthy version of chips!

 

You can try including older children in the cooking process to encourage them learning how to cook from a young age.

Cooking and eating wholefoods might take you a little time to get used to, but it is worth it in many more ways than one.

Remember- the way you approach and view food will influence food choices your children will make in the future. Feed them real food, then they will have a taste for real food, and they might even enjoy it ;)



 

Breathing techniques to banish anxiety

When I speak to people about their stress levels, I usually get two responses.

1. I'm not stressed at all! (You're telling me this, and your body is telling me otherwise...)

2. I'm stressed and it takes over my life. I'm out of control at times. (Often the mums I see who are juggling a career, kids, walking the dog, cooking dinner and keeping a house going with the laundry, cleaning etc)

There is an amazing breathing technique that I like to share with as many people as I can. I learned it a while back from my amazing yoga teacher, and use it frequently to settle my little guy (and myself) into bed at night.

Here’s how to do it:

1. Simply get comfortable in any position and put your hands in your lap.
2. To maximize oxygen intake, it’s important to learn to breathe from your abdomen (belly breathing) rather than your chest. Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
3. Breathe in through your nose for a count of 4, hold the breath for 6 counts and then exhale through your nose for a count of 8. The time it takes to exhale should be about twice what it is to inhale. 
4. Let go of thoughts while you breathe. The 'monkey mind' can be so overwhelming and powerful at times!
5. Do 4-8 breath cycles 1-3 times every day (this is what is recommended, however, I tend to do it at times when I need to wind down- after lunch and before bed at night). I also find it useful if my son has had a big fall, hit his head or something & is really upset (hopefully it will encourage him to breathe deeply when in a stressful/traumatic situation during his life).

I especially recommend it for those of you who may have identified some form of anxiety or stress and it is consistently on your mind. 

If you have a rapid heartbeat, high blood pressure or any other cardiovascular issues, mindful breathing, practiced daily may help regulate your current condition.


If you’re having trouble focusing on just your breath, consider incorporating a positive repetitive phrase (mantra). E.g. I breathe in positivity, I let go of fear. All is well.

By being mindful of your breath, you assist your body to let go on more levels than just the physical. It helps to retrain your brain to create positive pathways. It creates resilience, patience and feelings of wellbeing.

A few mindful minutes per day is all you need in order to get started.

What are you waiting for? Get breathing!

Yin yoga. Slow, deep restoration.

I have learnt the basics of Vinyasa flow classes, since beginning yoga about 10 years ago. Enough to be able to lead my own practice at home, and teach my partner or a couple of friends occasionally. I must admit though, I don't think I ever push myself - mind-wise and emotionally, as much as a yin yoga class does. This week marked a new yoga expansion in my life.

Mr. Bikram at teacher training. That's a lot of sweaty people!!

There are many yoga styles, and what suits you depends on what you are looking for. Take Bikram for example- a very yang dominant, heating, 'rarrrr' type yoga, that makes me feel exhilarated, but drained if I do it too often. People often shy away from yoga because they don't think it's a work out. Have you seen the abs & buns of steel on yoga teachers?? You wouldn't get a body like that if yoga wasn't a strong work out!

Anyway, I have been wanting to try a different style of yoga for a while, as change is a necessary part of expansion, and expansion is what I have in focus at the moment.

Enter, YIN yoga! Cooling, internal and restorative.

  Basically, it brings you into a deep meditative state whilst remaining in some poses for up to 10 minutes. Slow paced for the body, and intense for the mind, as the ego tries to search for more ways to take you away from the present moment, it is a lesson in surrender, patience (we all need more of that!) and acceptance.

I found some poses were just awful to begin with- think sitting on your butt, legs in a 'splits' position, heels flexed. ouch, before you even begin the pose!! Once you are accepting and present in the moment, your breath flows, your body stops screaming, and begins to soften and release. Your head actually nearly touches the floor in front of you!

I found myself relaxing into some poses only to think I could have stayed in them even longer. This is a stark contrast to the first few moments when my body was feeling like it was ready to run out of the room screaming.

The following day, I felt lighter, brighter, and my mind had so much clarity compared to my all too frequent 'mama brain'. 

I felt like I was ready to slow my yoga practice down. My body doesn't call for heavy workouts (does anyone's really?) and in order to feel more balanced, I realised I needed to do more internal work.

When was the last time you allowed yourself to slow down? Have you ever slowed down?

In our modern society, everything is in the fast lane. No rest for anyone, working more than ever just to do what? Exist? A tired existence at that. Think about this. 

When we slow down, we rest. Rest allows us to have more clarity, we are able to make better decisions. Decisions for the greater good, starting with ourselves. 
We choose to be kind, gentle and loving as opposed to impatient, irritable and angry.
We tend to eat slower, chew more, & choose better foods. New pathways in our life seem to appear that may have already been there, but perhaps we've never slowed down enough to see them.

Make it your homework this week to take time out to do some internal work. Even better, try a yin yoga class. Your mind, body and soul will thank you.

 

Herbal Fertility- Part 2 - Men

It is very easy for a woman to blame herself for not falling pregnant straight away, but conscious conception takes a healthy mama and papa bear.
 
What if I told you males make up 50% of infertility cases? Yep, it turns out men don't just make up half the chromosomes when it comes to making babies. They play just as an important role as the females knowing their cycle, and intercourse happening on fertile days.

So guys, what steps have you taken to ensure you have enough viable sperm to fertilise the egg this month?

I have a few valuable tips for you to try out before you're actually trying to conceive.

Sperm take about 120 days to reach maturity. So that's about the amount of time I'd recommend starting to consciously make an effort to create better sperm.

Serenoa repens or Saw palmetto, is considered a male tonic herb. It encourages testosterone in the body to remain in a favourable form, as opposed to going down a pathway which might lead to symptoms such as 'man boobs', prostate enlargement, and hair loss. 
It is a common aphrodisiac herb, and is useful in treating and preventing benign prostatic hypertrophy (BPH).
Men with high stress, poor immune function, poor lifestyle and dietary habits have shown to respond well to this herb, as it is also helpful in restoring nervous system balance.

Tribulus terrestris has been shown to increase testosterone and DHEA in men, which may help to improve sperm quality and motility, and even treat erectile dysfunction.
A Bulgarian study performed in 1998, showed a 61% increase in conception for couples with antisperm antibodies (female immune system attacks sperm cells), who were taking Tribulus. The average time it took couples to conceive after treatment was 5 months.
Tribulus is one of the best male reproductive system supporting herbs.

Epimedium grandiflorum also known as horny goat weed has been used as an aphrodisiac and for increasing sexual desire and performance. The active ingredient Icariin has been shown to increase nitric oxide; increasing circulation to the extremities. It may be useful in aiding sustained erection.

Gingko biloba is traditionally used to improve memory, mostly due it's ability to increase tissue perfusion rate. Since Gingko has a circulatory stimulant effect, it may assist with erectile dysfunction. Gingko is also a potent antioxidant, which may improve the quality of sperm produced. 

Generally speaking, if you can increase your count of 'normal' sperm (see right), you're in with a much better chance at promoting fertilisation, and your lady maintaining the pregnancy (the woman's immune system will 'kill off' a non-viable fertilised egg otherwise). 

There are a number of nutrients that are particularly useful such as Zinc, Selenium, CoQ10, Vitamin C, Lipoic acid and Omega 3. If you take a multi vitamin, make sure it contains these important nutrients!


Some diet and lifestyle tips...

- Clean up your diet. Eat many different colours of fruits and veggies each day. This helps to increase your antioxidant status & produce healthier sperm cells.

- Drink at least 2 litres of filtered water per day. Ensures you have enough fluids to produce a good amount of ejaculatory fluid and stop it from being too thick and sticky.

- Cease alcohol and smoking of all kinds to decrease the toxic burden on your body.

- 30 minutes of physical exercise daily. You don't have to have bulging biceps to produce quality sperm, but the extra oxygen and blood circulation is extremely important for balancing your mind and body.

-   Cease masturbation. Yep that's what I said. It is essential to 'save your sperm' in order to get the mature ones to swim the fastest on the fertile days to win the fertilisation race. In TCM (Traditional Chinese Medicine), they believe the male essence or 'life force' so to speak is in his semen. If you keep as much semen on board as you can, you will have more energy, less lower back pain, and produce stronger offspring.

- Avoid bike riding for long periods of time as it puts a large amount of pressure on the perineum and prostate.

- Avoid saunas, hot showers and baths. I'm not saying you have to freeze in the cold shower in the middle of winter, but keep the water warm, not hot. The testes are designed with their own heating/cooling system and the ultimate temperature is just less than regular body temp (around 36 degrees celcius).  

- For temperature reasons as outlined above, avoid tight fitting underwear. Use loose fitting boxers, or just go commando!

If you are questioning your fertility, I urge you to have some further testing from your health professional to find out more.

Herbal Fertility.

I have seen many new fertility patients lately & I feel like I am steering them in a similar direction, so I thought I'd put it out there for all of you to find out a little bit of information on fertility herbs.

First and foremost, if you are female, and your cycle is irregular for whatever reason, I strongly urge you to take steps to regulate your cycle so it is easy for you to conceive before you decide it is time to have babies.

Regular menstrual cycles gives you the ability to achieve/avoid pregnancy because it makes you and your partner aware of your fertile times. It takes the guess work out of contraception, and it also give you monthly predictors of ovulation, without the use of drugs, or anything really, apart from daily observation of cervical mucous and/or basal body temperature. Simple.

Some herbs to consider for the ladies...

Vitex agnus-castus also known as Chaste tree, is fantastic for regulating the menstrual cycle. This clever little herb assists the ovaries to balance the hormones which stimulate release of the egg from

the ovaries each month (aka Ovulation). It is useful in reducing PMS symptoms (sore breasts, hormonal acne, fluid retention & teariness) and also helps to prevent miscarriage. 

Commonly, but not always, miscarriage has been associated with corpus luteal insufficiency, which unfortunately results in the body having low levels of progesterone.
Progesterone prepares the uterus for pregnancy. After ovulation occurs, the ovaries start to produce progesterone needed by the uterus.
Progesterone causes the uterine lining to thicken, helping to prepare a supportive environment in your uterus for a fertilized egg. 

It is necessary to allow at least three months (or 3 full cycles) of Chaste tree treatment in order to reset your hormones. This also allows you (and your partner) to get used to looking for cervical mucus changes and taking your temperature every morning- knowing when (and when not) to have intercourse on fertile days is the key to baby making! 

Sperm can survive up to 72 hours inside the female reproductive tract. Once the egg is released, it is only viable for about 12-24 hours. This gives you about 3-5 days per month to use the fertile days as much as you can!

A few exceptions to the rule- 
Chaste tree is not the herb of choice for treating Polycystic Ovarian Syndrome (PCOS). The hormones that are commonly imbalanced with PCOS are different to those associated with irregular periods. Speak to your Naturopath if you have PCOS as there are many diet and lifestyle changes that can be made that assist in rebalancing hormones in a holistic way.

Chaste tree can occasionally make menstrual cramps (spasmodic dysmenorrhea) worse for some women. I always warn women who have painful periods about this. Each and every woman is different, so I recommend working with your Naturopath and different herbs if you find Chaste tree is causing your period pain to be worse. 
As a side note- Acupuncture is highly recommended for these cases.



Asparagus racemosus also known as Shatavari is an Ayurvedic herb that gives a woman the 'capacity for a hundred husbands'. Well renowned for it's aphrodisiac qualities, it is a great choice of herb for women who may not be ovulating due to low oestrogen levels. It is also a great herb for women who are breastfeeding, as it is a galactagogue, stimulating breast milk production.

Cimicifuga racemosa or Black cohosh is a commonly prescribed menopausal herb which is equally effective in treating infertility as it is hot flushes. Black cohosh has the affinity for Oestrogen sites in the body, selectively binds receptors, helping to balance low or high Oestrogen levels. This herb is great to use initially to treat ovarian dysfunction, or those women who know they do not ovulate. Since it has such an effect on Oestrogen in the body, it is best to cease use if you fall pregnant, and is not recommended during breastfeeding or if you have any oestrogen dependant tumours (e.g. Breast cancer).

Angelica sinsensis or Dong quai is a general female tonic and assists with all aspects of regulating the menstrual cycle. It is commonly prescribed for women who are considered blood deficient. To clarify, blood deficiency is not always in regards to having low iron status or anaemia. It is to do with the quality of your blood. If your body does not feel you have 'enough' blood, it will very cleverly stop you menstruating or cause you to have 'scanty' blood loss until the blood is back in balance again. Scanty symptoms are commonly: brown discharge, bleeding very lightly for only 2-3 days, feeling tired in the week leading up to your period and feeling cold (generally). Quality, nutritious warming foods are essential. Think slow cooked lamb and roasted veggies. yum! Raw food, although nutrient dense, is a big no-no if your are blood deficient. It takes too much of your body's energy to try and break raw food down to release the energy and use it. Gently steaming and slow cooking are the best ways to increase your ability to build blood. 




These are merely a few commonly prescribed herbs for infertility. There are a whole range of dietary and lifestyle factors that could be standing in between you and your fertile self, so give your Naturopath a call and find out how you can balance your hormones the natural way.

Oil Pulling. Simple, natural detoxification.

Oil pulling is an ancient Ayurvedic healing technique that can be practiced everyday as a means of assisting your body in detoxifying efficiently and hopefully in the long-term,  preventing disease. Read below to find out what's involved.

Modern science has found links between mouth health and overall cardiovascular risk. i.e. The worse your teeth and gum health, the higher your risk of heart attack later in life. Interesting huh?

This is the brand of coconut oil I use

Coconut oil expert Dr. Bruce Fife and author of Oil Pulling Therapy says, "Oil pulling is one of the most remarkable methods of detoxification and healing I have ever experienced in my career as a Naturopathic physician". 



When you put it in your mouth and work it around your teeth and gums it “pulls” out bacteria and other debris. Our mouths are the home to billions of bacteria, viruses, fungi and other parasites and their toxins. Candida and Streptococcus are common residents in our mouths. It is these types of germs and their toxic waste products that cause gum disease and tooth decay and contribute to many other health problems including arthritis and heart disease. Our immune system is constantly fighting these troublemakers. If our immune system becomes overloaded or burdened by excessive stress, poor diet, environmental toxins and such, these organisms can spread throughout the body causing secondary infections and chronic inflammation, leading to any number of health problems. Dr Fife's book is a great read if you get the chance to have a look.


What I have noticed since beginning oil pulling every morning:

- Thinner white coat on my tongue (especially at the back where it tends to get thicker)
- Fresher breath, since the first morning of treatment
- Smooth teeth, no plaque build up by the end of the day, no matter what I eat or drink
 - Improved appetite - feeling hungry for meals at meal times as opposed to snacking every few hours for energy boosts.
- A slight swelling of lymph glands in my neck and a scratchy throat for a couple of days, which cleared quickly (I put this down to a little detox occurring).

Some people might get headaches, skin break outs and changes in bowel motions during the first few days of treatment. Wade it out as it is your body getting back into a natural balance, and the long term benefits of oil pulling far out weigh the few days of possible minor side effects (in my opinion).

Please also note here, I am still breastfeeding my son. I haven't noticed it affect him negatively in any way. I figure the cleaner and healthier I am, the better milk I will give him, and I plan on teaching him how to oil pull once he's old enough :)


How to Practice Oil Pulling:

Traditionally unrefined sunflower or sesame oil was used for oil pulling, but today many other oils are used as well. I use unrefined Organic Coconut Oil, and I'd also consider using Extra Virgin Olive Oil too.

- Ideally oil pulling should be done first thing in the morning on an empty stomach.
- About one tablespoon of oil should be used, but I recommend to work up to a tablespoon over a few weeks until you are used to the sensation of oil in your mouth. The gagging on oil thing isn't so fun!
- A drop of essential oil or a healing oil like oregano can be added if desired. Oregano is a helpful anti-candida and anti parasitic remedy which is very high in antioxidants.
- Swish the oil slowly and methodically, not vigorously & squirt it in between your teeth and gums.
- Try to make sure the oil reaches every region of your mouth.
- Be careful not to swallow the oil.
- Continue swishing the oil for at least 10 minutes, preferably more like 20 minutes.
- The oil will become very thin and whiter in colour by the end of the treatment.
- Spit the oil out and rinse your mouth thoroughly with warm water.
- Brush with a natural toothpaste afterwards. Or test it out- don't brush your teeth that day, and see how fresh your breath is, and how smooth your teeth feel!

I'd love to hear people's oil pulling stories. Feel free to leave a comment!

 

 

To wear your baby

Since becoming a mama, I get a lot of attention when walking around with Max. I know he is cute, but there's more to it. I baby wear. I don't push him around in a pram like everyone else. I do what comes naturally to us. He likes to be carried, and I need two hands to do things during the day, so it's a necessity to have him strapped onto my body.

Because it is an 'unconventional' way of child rearing in the western world, people have said all sorts of comments like: 

Max at 8 months old, breastfeeding at a baby shower in the Manduca

Them: 'You've got your hands full' 

Me: umm actually I need both hands right now, that's why he's in the carrier.

Them:'That looks like good exercise' 

Me:Yes, about as good as exercising when you're full-term pregnant, but you're not :)
 
Them: 'Is he sleeping?'  

Me: Nope he's breastfeeding to sleep. 

This usually has a couple of further responses like: 

Them: 'You can really breastfeed in that thing?' 

Me: Yep, have done since he was a newborn.

Them: And you've lasted so long with the breastfeeding! I just "couldn't" breastfeed.
 
Me: It is so much more practical to have a boob ready than mix formula and sterilise a bottle, and warm it. Actually I might've said that in the wrong order because I've never bottle fed Max, but I'm sure you catch my drift. 

If more women in Australia had the support and encouragement around them to breastfeed for longer than a few days, weeks or months, then they might have succeeded with breastfeeding their children for longer (in my opinion).

  
This is a picture of me with Max when he was about 4 months old. This type of stretchy wrap style baby carrier is called a hug-a-bub. 

Pros: So comfortable! 
          Comes with a DVD to explain how to use
          Keeps baby held snuggly. 
          They usually fall asleep within seconds 
          Adjustable sleeve bits for warmth in winter
          Awesome colours, even your fella can wear as a fashion item!

Cons: I was a little overwhelmed with the amount of fabric you have to deal with, but once I tried it out a couple of times in front of the   mirror, it was easy. 
It's not so practical in rainy weather to just pop on without it getting wet/dirty on the ground if you're trying to maneuver in a car park etc. I got around this by setting myself up in the hug-a-bub before we got into the car. It was another piece of clothing for the day!
                                             
                                             

This is a picture of us at the Gili Islands, Indonesia. Our first family holiday, when Max was 6 & half months old. We wore Max for nearly the whole day, everyday. He slept, boobed and goo gah-ed from the comfort and safety of the Manduca.

Pro's- Clips on, super quick to get baby in or out.
        - Soft, made of organic hemp & cotton
        - Can wear on front or back 
        - Can carry newborn (3.5 kg) through to large toddler/child (20 kg)
                                                 Con's- I'm yet to find any really. :)  
 
 When to start baby wearing?
As soon as they're born, and you are willing & able. I started Max in the Manduca and Hug-a-bub when he was 5 days old, weighing less than 3.5 kg! I still wear him when we go to the shopping centre and he's 11 kg now at 15 months.
 

Max 8 months old with Matt doing stuff around the house.

Where to buy?
I was given the Hug-a-bub, and bought the Manduca from Mother's Direct (ABA store) for less than $145. It has been used nearly every day of Max's life.
If there is one practical item to ask for at your baby shower, it is a Manduca (or Ergobaby which is a very similar design).
I am sure you can even find second-hand ones on eBay or Gumtree.

What about Baby bjorn?
Please don't bother! They are expensive, bad for your back and shoulders, and place enormous amounts of pressure on baby's developing spine.

Put it this way...
Would you prefer to sit in a seat, or hang by your 'bits'? That's the difference between a good baby carrier (Manduca/Ergo) and a baby bjorn.

Some baby wearing facts...
Babies who are carried cry less, settle more quickly, and have less digestive 'colicky' symptoms than those who are not worn/carried.

Babies learn more when they are carried. They spend a longer amount of time in the quiet alert phase (rather than the fussy & crying phase).

Wearing your baby develops the muscles required for sitting, crawling, walking. (FYI Max has been carried a LOT- since he was a newborn. He sat up by himself, completely unassisted on his 4 month birthday, crawled at 6 months, and walked at 11 months).

Offers easy access to breastmilk. Whether the baby wishes to feed for hunger, thirst, comfort, it is there, without them having to ask. Happy days, not just for baby, but also for your milk supply!

Babies who are worn feel secure and safe which helps to foster a solid sense of self. 

This one is probably my favourite point. You can't 'spoil' a baby. Hold them as often as you can, give all you can to them. Let them fall asleep on you, watch their little belly rise and fall with each breath. Be there for them. They are small & totally dependent on you for such a small amount of time, so cherish the moment and just enjoy.