Spring Detox

Spring Detox

detox your diet

Spring Clean your Health with a Spring Detox

After a long winter, Spring is finally in the air. The buds are beginning to burst forth from the trees and flowers are starting to bloom. The Chinese Wood element is moving upwards and our liver is being stimulated. With each Spring we have the opportunity to reassess our health and our lifestyle and do a Spring Detox to support our bodies. Winter usually sees most people indulging in a bit of warming comfort in the form of alcohol, sweets and way too much food. Even if you do have pretty strict or clean living lifestyle most of the year round, indulgences do happen during the clod dark months of winter.
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Women’s Health Week

Shine Health is proud to be part of Women's Health Week 2017.

The Jean Hailes Women’s Health Week is a week dedicated to all women across Australia to make good health a priority.

From Tuesday to Saturday this week we will be hosting a Lunchtime Info Bite from 1.15pm-1.30pm showcasing the importance of health for women.

Each day we will have a different theme so come on down and join in the conversation.

You can also book in for a FREE 15 minute HEALTH check with our practitioners. Be sure to book yours as places are limited. Call us on 9589 4549 or pop into the clinic. 

We also have a FREE GOODIE bag to give away to all the ladies so drop in and pick yours up. 

IT'S TIME WE PUT OURSELVES FIRST

The two biggest barriers for women not maintaining a healthy lifestyle is ‘lack of time’ and ‘health not being a priority’.

Women’s Health Week is the time to put ourselves first, for just one week, and start making positive changes that can last a lifetime.

THE HEALTH OF THE ONES WE LOVE STARTS WITH US

We know women are leading busier lives than ever before and we have a tendency to let ourselves slip low on our priority lists. 

However, the health of those we love starts with us. By investing more time in ourselves, we are better able to look after the ones we love and care about. 

Group of women

HOW THE WEEK WILL UNFOLD 

Our Lunchtime Bite Program will run from Tuesday to Saturday.

Each day one of Practitioners will discuss a topic thats important to Women's health.

Our lunchtime topics are:

  • Tuesday: Mindfulness (Being mindful with meditation) 
  • Wednesday: Bone health (Whats good for your bones)
  • Thursday: Physical activity (The power of movement)
  • Friday: Sleep and fatigue (How stress ruins your health)
  • Saturday: Heart health (How to have a happy heart)

We look forward to seeing you though the week and celebrating the 

Wonder Full Woman you are!

  • Monday: Heart health (Lunchtime bite topic presented on Saturday)

What is the Microbiome

Naturopaths have been banging on about gut health for decades, so the latest trends in "gut health awareness" is a bit of a "I told you so moment"!! Finally, what we have known about for ages is beginning to be verified by science, which is fantastic but somehow I don't think we are going to be given credit for the leading the way. 

The current buzz in health is all about the microbiome, but what is it exactly?

The word microbiome is defined as the collection of microbes or microorganisms that inhabit an environment, creating a sort of “mini-ecosystem”. Our human microbiome is made up of communities of symbiotic, commensal and pathogenic bacteria (along with fungi and viruses) all of which call our bodies home. Research is still in its infancy and there is no "ideal" microbiome that has been found.

However, what has been uncovered comparing the microbiomes of the average Westerner and the average Hunter/gatherer is that a large variety of bacterial species in the digestive tract seems to be beneficial to our health. As bacterial diversity increases it supports our health and as it drops the incidence of disease increases. A lack of bacterial diversity has been linked to chronic health problems like obesity, insulin resistance, inflammation and bowel disease. 

Microbiome function is perhaps even more important that bacterial diversity alone. In a health micrbiome, there are microbes that are preservers of metabolic function and can protect us against the pathogens. They work together and are highly adaptive in order to maintain diversity and metabolic function in an ever changing environment. A health microbiome produces substances (short chain fatty acids) which help to give us energy, reduce inflammation, influence satiety, improve gut motility and transit, maintain colonic pH and microbial balance. 

If our microbiome is compromised, as is the common case in Westerners, our gut bacteria can turn against us. There are microbes (pathobionts) that can overgrow and turn pathogenic in an inflammatory environment and contribute to disease. The hallmark of an unhealthy microbiome is reduced bacterial diversity, an increase in pathobionts, changes in microbial composition and changes in function. Consequently, this leads to a collapse in the symbiotic relationship between us and our microbes, reducing our barrier protection, increasing gut permeability and increasing immune dysregulation and dysfunction. Hence protecting our digestive system and keeping our microbiome healthy is paramount. 

With research, our understanding of how to ensure a healthy, diverse microbiome is expanding. 

For many years Naturopaths have been prescribing probiotics to help improve digestive health to support the healthy bacteria that lives there. Poor diet, reliance on antibiotics and over sanitation have slowly eroded most peoples healthy bacterial colonies. Although we have been prescribing probiotics for many years now more and more is beginning to come out about what they actually do. Of the thousands of species out there, some are of great benefit to our health and some do little. Research is now focusing on specific strains and identifying what each strain does. Like a herbal materia medica (the clinical information about what a specific herb does), clinicians and Naturopaths will need to understand the variety of probiotic species and prescribe them for specific systemic conditions. Traditionally probiotics were thought to colonise in the bowel and assist its overall health. Now research shows that they preform specific actions as they pass through the gut without seeding. 

These are some of the latest research discoveries about Probiotics. 

🌟Probiotics are NOT all created equal. 

Of the hundreds and thousands of different probiotic bacterial strains only a handful have been thoroughly studied and proven to be beneficial to our health. 

🌟Probiotics are like personal trainers. They make our microbiome stronger, more diverse and healthier. 

🌟Probiotics DO NOT seed in the gut. ie they don't colonize and replace our gut bacteria. Instead they help the healthy commensual bacteria grow, they increase the production of healthy mucus and help strengthen the protective lining of the gut. 

🌟Bacterial diversity and function are king. Therefore having a rich variety of healthy microbes in our gut promotes health. 

🌟If we do not feed our microbiome bacteria with the food that it wants it will eat us!!!

🌟The 2-3kg of bacteria in our bowels feeds on fibre and plant based food! Therefore if you want a healthy micro biome, you must EAT MORE PLANTS!!!!!!!!

🌟In order to get the correct effect you need for gut health and microbiome diversity a WELL PRESCRIBED PROBIOTIC IS ESSENTIAL! 

For a consumer the probiotic marketplace can be a confusing and overwhelming place. With so many commercially available probiotics its hard to work out which probiotic is best without a grounded understanding of why one ought to take a specific brand or type. This is where a trained health professional such as a Naturopath can help. Some health conditions require careful and considered protocols in order to get the best results. Hence undertaking the support of a Naturopath ensures that you will get the right perspective your health and on which probiotic is right for you. If you want to clear up any confusion it is best to book an appointment with our Naturopath to support you in getting the RIGHT prescription and advice about how you can strengthen digestive system and your microbiome.

Naturopaths have been banging on about gut health for decades, so the latest trends in "gut health awareness" is a bit of a "I told you so moment"!! Finally, what we have known about for ages is beginning to be verified by science, which is fantastic but somehow I don't think we are going to be given credit for the leading the way. 


The current buzz in health is all about the microbiome, but what is it exactly?

The word microbiome is defined as the collection of microbes or microorganisms that inhabit an environment, creating a sort of “mini-ecosystem”. Our human microbiome is made up of communities of symbiotic, commensal and pathogenic bacteria (along with fungi and viruses) all of which call our bodies home. Research is still in its infancy and there is no "ideal" microbiome that has been found.

However, what has been uncovered comparing the microbiomes of the average Westerner and the average Hunter/gatherer is that a large variety of bacterial species in the digestive tract seems to be beneficial to our health. As bacterial diversity increases it supports our health and as it drops the incidence of disease increases. A lack of bacterial diversity has been linked to chronic health problems like obesity, insulin resistance, inflammation and bowel disease. 

Microbiome function is perhaps even more important that bacterial diversity alone. In a health micrbiome, there are microbes that are preservers of metabolic function and can protect us against the pathogens. They work together and are highly adaptive in order to maintain diversity and metabolic function in an ever changing environment. A health microbiome produces substances (short chain fatty acids) which help to give us energy, reduce inflammation, influence satiety, improve gut motility and transit, maintain colonic pH and microbial balance. 

If our microbiome is compromised, as is the common case in Westerners, our gut bacteria can turn against us. There are microbes (pathobionts) that can overgrow and turn pathogenic in an inflammatory environment and contribute to disease. The hallmark of an unhealthy microbiome is reduced bacterial diversity, an increase in pathobionts, changes in microbial composition and changes in function. Consequently, this leads to a collapse in the symbiotic relationship between us and our microbes, reducing our barrier protection, increasing gut permeability and increasing immune dysregulation and dysfunction. Hence protecting our digestive system and keeping our microbiome healthy is paramount. 


With research, our understanding of how to ensure a healthy, diverse microbiome is expanding. 

For many years Naturopaths have been prescribing probiotics to help improve digestive health to support the healthy bacteria that lives there. Poor diet, reliance on antibiotics and over sanitation have slowly eroded most peoples healthy bacterial colonies. Although we have been prescribing probiotics for many years now more and more is beginning to come out about what they actually do. Of the thousands of species out there, some are of great benefit to our health and some do little. Research is now focusing on specific strains and identifying what each strain does. Like a herbal materia medica (the clinical information about what a specific herb does), clinicians and Naturopaths will need to understand the variety of probiotic species and prescribe them for specific systemic conditions. Traditionally probiotics were thought to colonise in the bowel and assist its overall health. Now research shows that they preform specific actions as they pass through the gut without seeding. 


These are some of the latest research discoveries about Probiotics. 


🌟Probiotics are NOT all created equal. 

Of the hundreds and thousands of different probiotic bacterial strains only a handful have been thoroughly studied and proven to be beneficial to our health. 

🌟Probiotics are like personal trainers. They make our microbiome stronger, more diverse and healthier. 

🌟Probiotics DO NOT seed in the gut. ie they don't colonize and replace our gut bacteria. Instead they help the healthy commensual bacteria grow, they increase the production of healthy mucus and help strengthen the protective lining of the gut. 

🌟Bacterial diversity and function are king. Therefore having a rich variety of healthy microbes in our gut promotes health. 

🌟If we do not feed our microbiome bacteria with the food that it wants it will eat us!!!

🌟The 2-3kg of bacteria in our bowels feeds on fibre and plant based food! Therefore if you want a healthy micro biome, you must EAT MORE PLANTS!!!!!!!!

🌟In order to get the correct effect you need for gut health and microbiome diversity a WELL PRESCRIBED PROBIOTIC IS ESSENTIAL! 


For a consumer the probiotic marketplace can be a confusing and overwhelming place. With so many commercially available probiotics its hard to work out which probiotic is best without a grounded understanding of why one ought to take a specific brand or type. This is where a trained health professional such as a Naturopath can help. Some health conditions require careful and considered protocols in order to get the best results. Hence undertaking the support of a Naturopath ensures that you will get the right perspective your health and on which probiotic is right for you. If you want to clear up any confusion it is best to book an appointment with our Naturopath to support you in getting the RIGHT prescription and advice about how you can strengthen digestive system and your microbiome.

Seasonal Eating for Winter

Seasonal Eating for Winter

During our Winter Wellness Workshop we shared what the best foods were to keep you well for winter. Check out this list below for all the best winter eating tips.

  • Your diet should be warming and substantial so that it creates internal heat
  • Eat complex carbohydrates and proteins
  • Eat more whole grains, less fruit, lots of steamed or baked vegetables, more dairy (unless you have a dairy sensitivity) and some meats.
  • Fruit ideally should be citrus fruits like lemons, limes, mandarines and oranges. They are in abundance in winter and are a great source of vitamin C.
  • Apples and pears are also in season. Try making a warm apple, plum, pear compote with cinnamon, cloves and honey! 
  • Eat seasonal vegetables like Carrots, Turnips, Onions, Potatoes, Sweet potatoes, Pumpkin, Parsnip, Rhubarb, Kohlrabi, Beetroot, Spinach, Leek, Fennel, Spring Onion, Cabbage, Brussel Sprouts, Cauliflower
  • Make meals with plenty of these Herbs and Spices: Garlic, Ginger, Cayenne, Paprika, Cinnamon, Cardamon, Turmeric, Black Pepper, Cloves, Nutmeg, Rosemary, Fennel, Anise, Bay leaf, Capers, Coriander, Dill, Horseradish
  • Eat Soups and casseroles 
  • Eat nuts and seeds, include Walnuts, Pine Nuts and Black Sesame Seeds
  • Eat fermented and preserved foods
  • East Seaweeds in your food (they contain iodine which is necessary for healthy thyroid function)
  • For meat eaters 
    • Fish and seafood, and occasional red meat and chicken. Red meat can stimulate and brighten the blood, heart and complexion. It is a great building food but limit consumption as too much can be problematic for the heart, kidneys and blood vessels.
  • Consider oysters, sardines, clams, crab, anchovies
  • Have Soybeans and Soy foods like - Tofu, Tempeh, Miso, Tamari. Soy foods can be cold so warm them up by frying them or adding spices with them.
  • Have salty and bitter foods. Use a good mineral salt and add it to cooking
  • Eat cooked whole grains like millet, buckwheat, quinoa, brown rice, barley, oats
  • Eat Beans - Red Aduki beans, Kidney beans, Mung beans, Black beans, Lentils, Chickpeas.
  • Try cooking a congee.
    • Congee is 1 part rice and 4 parts water plus other ingredients, cooked slowly for 4-6 hours
  • For a complete protein cook millet and beans together or Brown rice, lentils and sunflower seeds
    • Mini recipe; Brown rice, lentils and sunflower seeds. Slowly simmer all the ingredients for 40 minutes. Put into a bowl and add some coconut oil, Tamari, cayenne, nutritional yeast, yoghurt, curry and some parsley or coriander.
  • Enjoy moderate alcohol. Alcohol is heating in nature so having the odd red wine is ok in winter. Pinot Noir is best as it contains the highest amounts of the polyphenol Reseveratrol which is a great anti ageing antioxidant. 

Seasonal Eating for Winter

During our Winter Wellness Workshop we shared what the best foods were to keep you well for winter. Check out this list below for all the best winter eating tips.

  • Your diet should be warming and substantial so that it creates internal heat
  • Eat complex carbohydrates and proteins
  • Eat more whole grains, less fruit, lots of steamed or baked vegetables, more dairy (unless you have a dairy sensitivity) and some meats.
  • Fruit ideally should be citrus fruits like lemons, limes, mandarines and oranges. They are in abundance in winter and are a great source of vitamin C.
  • Apples and pears are also in season. Try making a warm apple, plum, pear compote with cinnamon, cloves and honey! 
  • Eat seasonal vegetables like Carrots, Turnips, Onions, Potatoes, Sweet potatoes, Pumpkin, Parsnip, Rhubarb, Kohlrabi, Beetroot, Spinach, Leek, Fennel, Spring Onion, Cabbage, Brussel Sprouts, Cauliflower
  • Make meals with plenty of these Herbs and Spices: Garlic, Ginger, Cayenne, Paprika, Cinnamon, Cardamon, Turmeric, Black Pepper, Cloves, Nutmeg, Rosemary, Fennel, Anise, Bay leaf, Capers, Coriander, Dill, Horseradish
  • Eat Soups and casseroles 
  • Eat nuts and seeds, include Walnuts, Pine Nuts and Black Sesame Seeds
  • Eat fermented and preserved foods
  • East Seaweeds in your food (they contain iodine which is necessary for healthy thyroid function)
  • For meat eaters 
    • Fish and seafood, and occasional red meat and chicken. Red meat can stimulate and brighten the blood, heart and complexion. It is a great building food but limit consumption as too much can be problematic for the heart, kidneys and blood vessels.
  • Consider oysters, sardines, clams, crab, anchovies
  • Have Soybeans and Soy foods like - Tofu, Tempeh, Miso, Tamari. Soy foods can be cold so warm them up by frying them or adding spices with them.
  • Have salty and bitter foods. Use a good mineral salt and add it to cooking
  • Eat cooked whole grains like millet, buckwheat, quinoa, brown rice, barley, oats
  • Eat Beans - Red Aduki beans, Kidney beans, Mung beans, Black beans, Lentils, Chickpeas.
  • Try cooking a congee.
    • Congee is 1 part rice and 4 parts water plus other ingredients, cooked slowly for 4-6 hours
  • For a complete protein cook millet and beans together or Brown rice, lentils and sunflower seeds
    • Mini recipe; Brown rice, lentils and sunflower seeds. Slowly simmer all the ingredients for 40 minutes. Put into a bowl and add some coconut oil, Tamari, cayenne, nutritional yeast, yoghurt, curry and some parsley or coriander.
  • Enjoy moderate alcohol. Alcohol is heating in nature so having the odd red wine is ok in winter. Pinot Noir is best as it contains the highest amounts of the polyphenol Reseveratrol which is a great anti ageing antioxidant. 

For an appointment please call 03 9589 4549

 

 

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