Inspirational Parent: Annalies Corse

Have you ever met someone with a passion for chemistry?  Someone who can explain the composition, structure, properties and change of matter.  No just explain it, but teach it with passion and understanding, and make it relatable and make you quite enjoy it too!publications

 

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Meet Annalies Corse, scientist, naturopath, pathologist, lecturer, wife and mother to beautiful 2 year old Henry.  My (favourite) chemistry lecturer from my days studying nutritional medicine.  Annalies has a very detailed resume including being on the Editorial Board of the Australian Journal of Medical Herbalism (AJMH) (2011-2013), and more recently being the Scientific Advisory Board Member, MINDD Foundation of Australia (2016-current).  Wow, right! She really is such a beautiful teacher, she has managed to shape the lives of hundreds of natural therapies students, through detailed explanations that actually make sense.  Ok, that eventually make sense!!! Me and my co-students spent hours learning the Citric Acid Cycle (we even made up songs!) with the guidance and patience of Annelies.

NowI get to call her a colleague, and fellow inspirational parent!! It’s fun watching our little boys get to know each other while I continue to soak up her teachings and wisdom and knowledge.

I am overjoyed to have this self proclaimed science nerd visit Dandelion Nutrition and share her thoughts and ideas on health and nutrition.

 

How old is your child?

Henry is an energetic 2 and one-third years old.

What is your food philosophy for your child?

I don’t want my child to grow up feeling deprived, nor do I want him growing up thinking that junk food is a ‘normal’ part of our diets. He eats very healthily when at home and in the normal family routine. This helps to ‘buffer’ those situations where he might eat something I would not normally feed him, such as a chocolate, a biscuit, etc. For example, Henry visited his great grand father recently, and they enjoyed a biscuit together for morning tea. I’m not the type of parent to police a lovely moment like that due to an unreasonable fear of processed food. However, I am always taking snacks wherever we go, and I don’t like to rely on purchasing food when out due to the convenience. A little extra effort and planning at home is worth it, for me.

 When Henry was younger and first eating solids, we did not restrict anything. All foods and major allergens were introduced. Fortunately, there are no issues with atopy for the three of us, so we gave him everything. Eating well and breast-feeding (if you can) is so beneficial. I always take extra care with his diet in the lead up to his vaccinations.

 

What inspires you to feed your child the way you do?

20 years studying, practicing and lecturing in the medical sciences, nutrition and naturopathy! Once you are armed with knowledge about what the human body requires to grow and thrive, you would never revert to convenience forms of eating. I am not inspired at all by nutritional trends or fads. I have seen so many children through my practice who present with ADD/ADHD, chronic infections, behaviour changes, atopy, digestive issues and poor sleep… all can be positively managed through diet alone, without supplementation. Many forms of eating that are great for adults are not good or merely neutral for children, so we should not be applying what may be best for mum/dad to our kids. For example: there are many plant based nutrients that young children cannot digest and assimilate until there digestion matures (around 3-5 years old) such as betacarotene, isothiocyanates and other plant based antioxidants. For this reason, I focus not on force-feeding vegetables (of course he receives them), but on obtaining nutrients from easily digested foods such as butter, egg yolks, fermented dairy and fermented vegetables. Greens at this age are often not well digested or absorbed, so I don’t force these. Brain health and physical growth requires a huge amount of energy and micronutrition, so diet at this age is critical. Food restriction is not part of what I do as a practitioner or a parent. Food quality is everything.

 

What tips have you got for travelling families?

Always be prepared with healthy snacks that your children are used to eating. Travelling during rest times (as much as is practical) means the family meal times are less disturbed. A few foods that are a novelty can create some ‘intrigue’ for kids to minimize the boredom associated with travel.

 

What are your 3 top snacks?

Plain goats yoghurt with fruit (any type, and lots of variety).

Sauerkraut with a complete protein (either a cheese, white or red meat such as a good quality sausage or fish)

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Homemade gelatin treats or home made muffins with extra good quality butter

 

How do you look after yourself as well as your child?

This is the part I find the most challenging, as I very much focus on my child. The only way I can do it is to treat my health as another of the family tasks, and I have a to do list (it’s not large) of the things I need to address each week to keep on top of my health.

 I am also very aware that the best diet, supplement regime etc., is nothing when superimposed over a life of chronic stress, anxiety or worry. Sleep and anything required for stress management must be part of any parents life. For me (weirdly) this involves having time to spend on my professional life. I do feel better in my mind set when I still have time to pursue my professional goals. For my health, it’s always: nutritious diet, healthy mindset, healthy relationships, sleep, minimal need for supplements, only practitioner only/high-grade/minimal excipient supplements

 

What brings balance to your family?

Sometimes, we do need to say no to some social events. My husband is in the final stages of very long, demanding paediatric medical training. He works night shifts, so we do have to prioritise the times we can spend as just the three of us, as it is often very limited. Both my husband and I do need to spend time on our own, on our own projects (we are both introverts!) so carving that out for each other definitely brings us balance.

 

What is your favourite activity to do together as a family?

Henry loves pasta. We like to go to Da Mario’s occasionally as a family treat. We love being outside, so we spend a lot of time at the Royal Botanic Gardens, Centennial Park, any sports field where he can run, or at my mother and step fathers property. Exploring at the beach is always very relaxing and enjoyable for the three of us. We love food markets and farmers markets too.

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Do you have a favourite inspirational quote that lights up your life?

I found this in a random book in 1997 in my uni medical library. I was supposed to be doing an assignment, but somehow found this and it has always remained in my mind:

 “Never stop because you are afraid-you are never so likely to be wrong. Never keep a line of retreat: it is a wretched invention. The difficult is what takes a little time; the impossible is what takes a little longer”.

 -Fridjof Nansen.

I had never heard of him, but he was a Norwegian scientist, explorer, diplomat and Nobel Peace Prize laureate. I took from his piece that with hard work, something difficult is certainly achievable. Don’t be afraid to have big goals or plans, they may take years or even decades to fulfill. They may require you to be brave and do something out of your comfort zone. The worst we can do is to ignore what we want for ourselves due to fear. I like taking the idea of a final product and reverse engineering it to work out the steps involved in getting there.

 Thank you!

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You can follow Annalies on Instagram  (@corsemedhealth)

Or facebook https://www.facebook.com/AnnaliesCorse/?ref=hl

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INSPIRATIONAL PARENT: ABBY SOARES

Thrilled to have the passionate and talented Abby Soares of Nourish Health as an inspirational parent, wow this mum is mind blowing with her amazing dedication to great food and excellent health.
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Many moons ago I worked as a childrens nurse in Aucklands Starship Childrens Hospital.  I had the pleasure of meeting Abby through a mutual friend at the local gym. Since then Abby has created a wonderful Holistic Health Centre, where they support their clients with nutritional and lifestyle changes to reclaim their health and happiness, sounds like the kind of place I would LOVE to be.  Abby specialises in childrens and womens health and has a really awesome sound knowledge of gut health, immunity, fatigue, weight loss and pregnancy care.  I love following her on facebook and seeing what creations she has made (always super colourful) and who she has been collaborating with (remember inspirational parent Anita from The Kefir Company?!!)
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I have watched Abby build her amazing business to truely help families thrive.  Her passion for real food and reversing sickness is astounding, I love how she made the changes initially for her own family and went on to help those around her.
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So come, read all about it…..
HOW OLD IS YOUR CHILD?
I have three amazing boys who are 10, 8 and 6 years.  I love being a Mama, its absolutely the best job ever.  Being connected to them feeds my soul and makes me my happiest self (apart from the fights!!!)
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WHAT IS YOUR FOOD PHILOSOPHY FOR YOUR CHILD
We aim to eat whole foods from nature for 90-95% of our meals.   We eat mostly organic and try to stick to the foods that are in season wherever possible.  I truly feel that nature always gets it right  when it comes to food and human intervention with food processing is so damaging to our beautiful bodies.
I believe that the gut is the foundation of our health so that is a major focus in our family.  We eat lots of soups and broths made from organic bones and meat in winter.  to keep our gut healthy.  We eat foods filled with good bacteria such as coconut kefir and sauerkraut to constantly repopulate the good bacteria in our digestive system.  We eat huge amounts of greens and veggies to feed the good bacteria and clean our bodies of toxins.  We eat eggs and meat from organic animals to build and strengthen  our bodies and small amounts of activated nuts/seeds and non glutenous grains.
WHAT INSPIRES YOU TO FEED YOUR CHILDREN THE WAY YOU DO?
 We has been on a massive journey recovering my eldest from Dyspraxia and allergies and my middle son from chronic sinus infections.  Their health and happiness is so important to me, if it means working a bit harder in the kitchen to nourish them to optimal health then I’m happy to do it.   All three boys are so healthy now, they’re gorgeous boys who very rarely get sick and have so much energy (too much sometimes!)
If they’re happy and healthy then I know I’ve done my best by them.
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TIPS FOR TRAVELLING FAMILIES
Travelling locally I always pack the boys lunch boxes full of veggies, fruit, meat, raw baking etc.  I take extra snacks as well such as smoothies, fruit and nuts.  I usually have some emergency packet food such as bars that are made with nuts and dried fruit.  I usually google whole food cafes so that if we need to eat out that we can make good choices away from home.
Travelling overseas I do the same…take our lunch boxes and a mini blender with us.  Do a big shop at a local organic or whole food store when we arrive so there is plenty for everyone to eat.  I make lunch boxes every day and take them with us so we don’t get caught short.  We search for whole food cafe’s to grab a smoothie and some raw baking!  Being prepared and organised is the key to staying on track.
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3 TOP SNACKS
– fruit
– veggies
– boiled eggs or cold meat
simple food is the way to go!
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HOW DO I LOOK AFTER MYSELF AS WELL AS MY KIDS
I play heaps of sport.  I love horse riding, it makes me feel so happy to my core, just the smell of my gorgeous horse is enough to make me melt with happiness.  I surf when ever I can which isn’t nearly enough! Being in the ocean is the ultimate way to get away from all your worries, connect with nature, get some sun and exercise. I also play netball once a week with an awesome team of girls, I love it and play touch rugby in summer.
I eat really well, the same as the kids really.  I eat heaps of greens and veggies and good quality meats.   Greens are so amazing for energy so I have lots of smoothies and veggie juice, it keeps me happy and gives me enough energy to keep up with my sports mad tribe.
I have such lovely friends, a super caring and supportive husband and family so I have really good support.  Having that lovely network to share your problems, hopes and dreams with is so important.
WHAT BRINGS BALANCE TO YOUR FAMILY
Time in nature.  Being out of the house and at the beach, on the ocean or in the bush makes everyone feel happy and calm.  We try to re wild ourselves as often as possible.
Also being with our wider family, having all the kids together playing and happy, this connectedness is so important to our life balance.
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WHAT IS YOUR FAVOOURITE ACTIVITY TO DO AS A FAMILY
We all love the beach and love surfing.  I love doing day trips up North, spending the whole day at the beach.  All surfing and swimming and playing  beach cricket or touch.  I think I’m definitely made to be a Mum of boys!
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Recipe

Kumara Brownie

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Kumara brownie’s are a massive favourite in our house, they are delicious but also really filling and healthy! Make a double batch as they keep really well in the freezer and are perfect for lunch boxes or afternoon snacks when friends pop over.
Ingredients
  • 1 medium sweet potato – 2-3 cups when grated
  • 2 organic eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey (or maple syrup)
  • 2 teaspoons vanilla extract/paste
  • ½ cup raw cacao powder, sifted (or cocoa if find cacao to rich)
  • 1 teaspoon aluminum free baking powder
  • 1 teaspoon baking soda
  • 2½ tablespoon coconut flour
Instructions
  1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
  2. Combine grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
  3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
  4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent.

Enjoy

from

Abby

x x x

THANK YOU Abby for your love of nutrition, family health and taking care of you too!!!

INSPIRATIONAL PARENT: Anita Whittingham

Movers and shakers, this mum is for you!!  Anita is super inspiring, I found her through the local Bondi Babies Facebook site when I saw a call out for mums wanting to exercise and be accountable for it.  Like  a mini support group.  I then followed her on her instagram page @anitawhittingham and loved her passion and enthusiasm for health, food, families, essential oils and exercise.

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Her website anitawhittingham.com is beautiful and full of great nuggets of wisdom, some fabulous recipes and lots of motivation.  I love that she is so involved with surfing, something I have never done!  Such a busy mum co-ordinating the Bondi Surfing Mums Group, facilitating TERRAfit challenges and squeezing in some self love with regular yoga classes.  She holds regular essential oil workshops too, which I highly recommend popping along to to learn about the amazing benefits of oils and how they can benefit your health. Magic.

Let’s see what she has to say about being a mum, sit back relax and enjoy…

How old is your child?

My miracle rainbow daughter is 18 months.

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What is your food philosophy for your child?

I share all my meals with Bella so she eats mostly real whole food. She loves cultured veggies and Kombucha. It’s awesome! I try to limit sugar in packaged products like crackers. Sugar is addictive so I limit where possible but I believe in everything in moderation. So she has cake at birthday parties/ special events but I like to make healthy treats at home like ice-blocks and bliss balls so she eats those. She loves fruit and my smoothies so I sneak in greens into my smoothies.

 

What inspires you to feed your child the way you do?

I strongly believe that our health is our number one asset so I try to model good eating habits. Living a healthy life free from disease and sickness is so important because being sick starts to affect other parts of your life.

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What tips have you got for travelling families?

Research online before you go. Look up where you can buy healthy food and where there are markets so you can buy fresh fruit and veggies. Have breakfast at home. If you are in a hotel room you can buy some Greek yoghurt and sugar free granola and add fresh berries/banana to create a breakfast parfait in a mug. Take a knife with a cover with you (pack in your checked in luggage) so you can cut up carrot and cucumber sticks. Take or buy nuts as a healthy snack and look for boiled eggs to eat with your breakfast parfait or as a snack. Look up restaurant menu’s before you go. Create a rough plan in advance of where you want to eat. Ask locals for recommendations and suggestions.  

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What are your 3 top snacks?

Mixed raw nuts

Banana

Raw veggies (cucumber sticks, cherry tomatoes, carrot sticks).

 

How do you look after yourself as well as your child?

Regular exercise, healthy food and essential oils. We use certified pure therapeutic grade essential oils to boost our wellness and protect us against environmental threats. I’m a bit of a raving oil fan. We use them in so many different ways at home. They have made a huge difference to our lives.   Blog-title-9.png

 

What brings balance to your family?

Diffusing calming essential oils like Lavender Peace. Ah-mazing!!!!

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What is your favourite activity to do together as a family?

Playing along the shoreline at the beach at 5/6pm. What happened to Summer?! It ended so abruptly 😦

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Do you have a favourite inspirational quote that lights up your life?

I am open and receptive to receiving all good. It’s a Louise Hay quote.

 

Recipe:

Chocolate Mint Protein Balls

These delicious morsels are so freaking delicious you wont be able to stop at one. But that’s OK because they are packed full of super nourishing ingredients so they make a nutritious guilt free snack.

1 cup quinoa flakes

1 cup cashews

1 Tb chia seeds

15 medjool dates, seeds removed

2 scoops dōTERRA Slim and Sassy Chocolate Trim Shake

1/2 cup shredded coconut

6 drops dōTERRA Peppermint essential oil

2 Tb water

desiccated coconut to coat balls

1. Mix all ingredients together in a high speed blender

2. Pop desiccated coconut in a bowl

3. Roll mixture into balls (whatever size you desire) and coat with desiccated coconut

4. Pop in fridge or freezer.

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THANK YOU Anita…and we must catch up!

The Answer to Temper Tamtrums

My child is 2.5 years.  He is delicious, engaging, social and calm.  Most of the time.  A few months back I ran out of zinc and he didn’t get any for 2 weeks.

I give zinc to help all the cells in his body to function at their best, and I believe our food is super deficient in this important mineral, therefore so are we.  Low levels of zinc inhibit neuron activity, thus affecting behaviour, increasing agitation, increasing anger, impaired immune function and wound healing.  There is a high correlation between zinc deficiency and ADHD, autism, depression, mood disorders and sleeping issues.

Back to my son.  After 2 weeks of no zinc supplements, he got VERY clingy, whingy, whiney, and was impossible to get to sleep.  It was driving me crazy, and bear in ind the penny hadn’t dropped yet for me.  I was taking him to the chiropractor and he was super rude to her.  Typical Terrible Two’s.  So everyone kept telling me.  Where had my calm little boy gone!  I was at breaking point.  Asking the teachers if there was anything going on at daycare, fighting my little guy every step of the way and giving in when he would just stand there and bawl his eyes out.images-5.jpg

Then I remembered about the zinc.  I had a bottle i had forgotten about in the fridge, and I went to get it out.  Little guy followed me crying and screaming, and he got so mad at me HE THREW THE GLASS BOTTLE ACROSS THE KITCHEN!!!! WOAH!  Scrummaging in my supplement supply I luckily found a bottle of zincs drops, put my nursing experience to good use and held him down to drop some drops in his mouth (initially he hated it then he asked for more!)

Push forward to the next morning, and it was THIS INSTANT… a little angel of a toddler woke laughing and smiling, not the usual ‘GO AWAY’s’ we had been getting.

INCREDIBLE! I seriously wouldn’t have believed it if it hadn’t of happened to me!  So yes I made sure I ordered our preferred Zinc and he has it every day!

Please see a health professional to help prescribe the best source and dose of zinc for your child.

Food that contains good levels of zinc are red meat, chicken, pumpkin seeds, oysters, chickpeas, spinach, flax seeds, kidney beans.

RECIPE from Dr Libby

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Nutritional Information

This chewy, nutty treat is an excellent source of the monounsaturated fats and omega-3 fatty acids that have the anti-inflammatory properties so necessary for healthy hearts and brain functions. Keep these easy to make snacks on hand for the perfect after school snack for a burst of energy or as a source of vitamin E and zinc, beneficial for skin and the immune system.

Ingredients

  • 2 cups walnuts, halves and pieces
  • 1 cup sunflower seeds
  • 1 cup coconut, shredded
  • 2/3 cup cocoa powder
  • 8 fresh dates, pitted and coarsely chopped
  • 2 tablespoons water
  • Pinch of salt
  • 1 to 3 drops peppermint oil (optional)

Method

  1. Combine the walnuts, sunflower seeds, dates and coconut in the bowl of a food processor. Pulse for 30 to grind the ingredients.
  2. Add the cocoa powder, salt, water and the peppermint oil to the bowl and process until the mixture forms a paste.
  3. Form the paste into medium sized balls by rolling a portion of the paste between your palms. Place the finished balls on a tray lined with waxed paper and chill for at least 30 minutes before serving.

 

 

Thinking Thyroid

Optimal thyroid function is what we all strive for to maintain excellent health. What does this mean exactly? It means uncovering what lies beneath the symptoms and blood results of thyroid dis-function and really getting to the heart of the issue, truly listening to what our bodies are telling us.

Digging a little deeper in to our thought patterns and the stories we tell ourselves, can explain some of the disease processes that leads to thyroid malfunction. Maintaining optimal thyroid function is very important for our overall health. The thyroid is in charge of our metabolism and it is known to hold the power to the body’s entire internal performance, acting as an accelerator. When there is dis-function we can identify nutritional deficiencies and biochemical imbalances, and readily solve these issues with nutrients, nourishment and tweaks to diets to eliminate particular foods known to hinder thyroid performance. Our psychological and emotional response to stimulus can also be identified to influence our thyroid function.

 

To begin with, our thyroid sits in our throat, right where our throat chakra is

. When we aren’t saying what we really want to, when we hold our tongue and do not speak up for ourselves, our throat chakra can become blocked. This puts immense pressure on our thyroid, slowing down and holding back its performance. Louise Hay

links the psychological effects with the disease process, commonly referring thyroid issues to feelings of humiliation, feeling repressed or put down.images-3.jpg

Louise also explains our thyroid is affected when our creativity is blocked, and encourages women especially to explore self-expression. A common feeling that comes up is ‘when is it my turn’. Shying away from what we want usually means ‘we do not feel we have the right to these things’, stopping us from speaking our truth and therefore blocking up our throat chakra.

Repeating affirmations is suggested as a way to help steer thoughts to a more positive way of thinking. The biochemistry of our cells is directly altered when we have a distorted thought pattern, therefore using affirmations and tuning in to what we really feel can positively impact our thyroid function. Using affirmations like “I move beyond old limitations, and now allow myself to express freely and creatively”, work by firing up neural pathways and shifting the energy blockers around your thyroid, to a more positive, abundant environment. A heavenly environment, which supports and nourishes the thyroid.

Finding the gold that shines within, and being true to you is what is going to have a positive effect on thyroid function. Saying goodbye to thought patterns that are harmful to the thyroids biochemistry would in turn tune you in to your greatness. Supporting your thyroid with delicious food, positive affirmations and spoonfuls of self care will tune in to your greatness and begin to express who you really were born to be.

INSPIRATIONAL PARENT: SIMONE EMERY

A few months ago I was invited to an event where I met a like minded mother that really stood out to me.  Simone Emery is the genius behind Play With Food, education and help for parents who are struggling to get real food in to their kids.  Totally aligned with Dandelion Nutrition, right!

 

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Simone offers workshops and online courses which  ‘are a unique offering to carers who may be exasperated trying to get their children to try fruits, vegetables, meats or anything other than a chicken nugget’.

Her information is spot on, easy to follow recipes, some gorgeous tips and materials to help fussy eaters.  Education for parents is the key, and Simone is very encouraging and passionate about her work.

Thank you Simone for sharing your ideas and passion and especially for being inspiring to the rest of us parents

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How old are your children?

I have two girls – nearly 3 and nearly 5.

 

 

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What is your food philosophy for your child?

Variety is a very good thing!

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What inspires you to feed your child the way you do?

My work in feeding therapy means I put a strong emphasis on environment, variety, language tools and developing self-help skills.

 

What tips have you got for travelling families?

So many! It’s a real love of mine. My biggest tip is to find a portable routine. A way to get ready for a new task that you can do each and every time despite wherever you are.

 

What are your 3 top snacks?

I love the ease of fresh fruit and vegetables. I am all about keeping it super simple. We are loving stone fruit, capsicum strips and green beans for easy afternoon teas at the moment. Oh and lychees (can I have 4?)

 

How do you look after yourself as well as your child?

Getting “unplugged” works wonders for us. We do craft, reading books together and visiting the parks. Dropping everything and having a cuddle and read a good picture book recharges me so much as well as the girls.

 

What brings balance to your family?

Travel and time with just the 4 of us.

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What is your favourite activity to do together as a family?

We cook together very regularly. We also love turning up the music for a dance while my husband plays guitar along with the tunes.

Do you have a favourite inspirational quote that lights up your life?

“there is always something to be grateful for”

 

Find Simone on instagram: @playwithfood_au

Facebook: Play with foodaustralia

Here’s a very different recipe from S

Prep time
10 mins
Cook time
1 hour
Total time
1 hour 10 mins
5 food groups in one dessert!
Author: Simone Emery
Cuisine: Dessert
Serves: 6 serves
Ingredients
  • 1 Full Jap Pumpkin (see note above about pumpkin varieties to use – This recipe is based on the cavity being approximately 1 cup in size)
  • 2 tbsp Brown Sugar
  • 1 Egg
  • 3 Tbsp Basmati Rice
  • 1 Very Ripe Pear, peeled and cubed to about 1cm x 1cm (about ½ a cup
  • 1 tsp Vanilla Extract
  • ½ tsp Ground Cinnamon or All Spice (depending on your flavour preference)
  • Milk
Instructions
  1. Cut the lid off of the pumpkin and scoop the seeds out of the middle
  2. Preheat the oven to 180oC
  3. Prepare a baking tray
  4. Rub the inside of the hollowed out pumpkin with the brown sugar
  5. In a small bowl combine the egg, rice, pear, vanilla and cinnamon.
  6. Add this to the inside of the pumpkin and top up with milk.
  7. Bake for at least 1hr (checking to see when the pumpkin is cooked through and the filling has also cooked through). Use a skewer to check the pumpkin is cooked.
  8. Allow to cool slightly before cutting into wedges to allow the rice pudding to fully set.
  9. Optional (but highly recommended): Serve with icecream :p

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How to support your training with nourishment and get results

Joined the gym, tick.

Eating ok, tick.

Not loosing weight, tick.

Doh.

It’s surprising how when you start a new fitness and nutrition regime, weight loss just doesn’t happen like magic.  I hear you, surely if I run 8km and eat and simple salad, I will lose 3kg, SURELY!  Interestingly, our bodies need to be healthy to have the desired weight loss effect.  There are many pieces to the weight loss puzzle: are you loving your liver?  Is your gut health up to scratch? Does your thyroid function border on not functioning? Are you insulin resistant? Is your life style jammed packed with stress, or rather ‘perceived stress’?  Are you hanging on to emotions form when you were 15 years old?

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Time and time again I see clients who visit their GP for a round of bloods, only to be told everything is perfect, keep doing what you are doing.  And the results are borderline, a person with a TSH (thyroid stimulating hormone) of 0.3 will not feel the same as a person with a TSH of  3.5 .  Yet this is the range that is currently acceptable for EVERY person to be within.  Going through your biochemistry is the first step to putting the puzzle back together

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Image from Janet Raftis

Loving your liver is high on my list of weight loss tips.  Your livers role is to essentially ‘detox’, which means everything you eat, drink, inhale, apply to your skin, goes to your liver.  While the liver normally detoxes natural substances in your body, like hormones and cholesterol, when we smash it with alcohol, sugar, caffeine, drugs, processed foods to name a few, our liver priortises these, and other jobs are backed up.  This is when our livers become ‘sluggish’, and weight gain occurs because the liver can’t do its job properly.  Also in Traditional Chinese Medicine, the liver is where we hold our stress, so if the liver is loaded with stress and extra jobs, our bodies will not be healthy enough to lose weight.  Learning to love your liver and nourish it accordingly will have big impact on your health.

Nourishment is key.  Good quality food, eating with intention to look after your body and feed every cell with love and purpose.  My my this magnesium enriched smoothie really is helping my muscles to repair and build quite lovely and lean.  MMMM I love how munching on selenium filled brazil nuts helps my thyroid to function the best it can so my metabolism is perfect for maintaining my weight goals.

Nourishing your spiritual self is also very important.nourishment-circle

image Judith Duval

Including calming exercise to soothe your adrenals.   Understanding how your emotions play a key part and to let go of past events that no longer serve you.  This involved digging a bit deeper than the surface and getting the bottom of it.  Talking to yourself as you would to your best friend, which means being your own cheerleader. Yay me, I’m so awesome today!  Walk into the room with sparkle and feel confident in your magnificence.

One on one nutrition guidance is so wonderful to help get it all in order.  Help you to reach those weight loss goals, and I love to help open your eyes to another side of the calories in calories out equation.  There is more to it than that. Come, let me show you.

IMG_3494 Renee from Health Space Coogee-Randwick

 

Holistic Health Reset

It’s 2017!

Can you believe it??? I always wonder where the space cars are…we really are in the future!

It’s the time of year where we all sit down to make resolutions, dedicate a word to the year (Mine is EMBRACE!) and usually make some goals.

 

This year I am here to help you make yours! I’m super excited that I am teaming up with the amazing naturopath Penny from Health Space Coogee-Randwick, to run a series of workshops aimed at resetting your health from a holistic approach.

 We Kick off 19th Jan 2017 at 7pm, Coogee-Randwick Health Space

Check it out….

Is it time to shine? Do you want to feel better about yourself? Have you spent years trying every diet available and still havn’t got the results you crave? Naturopath Penny & Nutritionist Renee have formulated a plan to help guide you to better health, weight-loss, more control of your emotions and your reactions to life. A 4 week programme designed to educate you in the inner workings of your body so you get a true understanding of what works for you. Included in the programme:

Week 1: Digestive Health

Understanding how your digestion determines ultimate health, we will dive into the workings of the gut, how it affects your skin, your mood, your weight.

 

Week 2: Liver Loving

Education on resolving the confusion behind the liver and it’s primary role: detoxification. We will learn how the liver is a major game player in hormone balance, vitality, stress and how you handle it, weight loss and how detoxification works.

 

Week 3: Stress Support

It’s the beginning of another wonderful year, we have so much to be thankful for! But the return to work means the return to increased stressed. We delve into how we can support our bodies through times of stress, and discover the inner workings of our adrenals and stress response.

 

Week 4: Emotional Understanding

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Why do we do what we do when we know what we know*. Week four we pull it all together and understand what drives us to eat in a way that doesn’t serve us, making us feel worse and guilty.

 

 

Included in the 4 weeks

1x Initial consultation

Education Series: 4 group meetings with Renee & Penny

Email support

Facebook Group: private group to support each other and share your learning

Menu Planner/Shopping list

Stress support tonic

 

*Dr Libby Weaver

 

EMAIL: reneeh@healthspaceclinics.com.au

Survival of The Fittest: Silly Season Tactics

So today I set out in my car to do a few chores, and whoa and behold, so did the rest of Sydney.  It’s the first day of December, Summer is officially here, and so are the Christmas Crazies.  TRAFFIC everywhere, no car spaces, people people people rushing about.  I have a feeling its about to get worse.

crazymom

 

So how can we all hold it together, and come from a place of calm and happiness instead of stressing and rushing.

Simple little ‘pauses’ as my good friend Dr Libby likes to encourage and talk about.  On a recent visit to her latest talk, she reminded us to take small pauses through out the day, to slow down our nervous system and drown out the stress.  During the pause think of something you are grateful for, as we can never be stressed and grateful at the same time.  Take a couple of nice deep belly breaths, and continue on with your day.  It’s a few seconds to stop and pause, and calm yourself down.

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Become mindful of what you are fuelling yourself with, but don’t feel guilty if you grab something that doesnt nourish you.  Its a few weeks of mayhem, give yourself a break!  Schools over, kids are demanding and whining, so if it suits, get prepared.  Have some little bags of nuts prepared, some bananas to easily grab, a water bottle.  Amp up a morning smoothie with some green leafy veggies, add extra veggies to your plate at dinner. Small effort with help keep your nutrient intake up.

Hero-Bottle.pngIt’s ok to say no to that drink, it’s also ok to say yes!  Again be mindful, have water between each glass of wine.  Remember that alcohol adds a load to your liver and stress to your nervous system, so long term it may cause a bit of havoc.  Can you implement other ways to calm down at the end of a busy day? Can you replace one night of drinking with a yummy substitute like Kombucha (check out Kombucha Zest awesome flavours, your gut will love you for it too!)

Go easy on yourself! Be kind to yourself, you can only do what you can do.  Be thankful you get the chance to run around and prepare for the festive season.  Be thankful there is a family to spoil.

child pose.jpgPerhaps try to get to a yoga class to, have a little ‘you time’, even a 5 second step outside to sigh!  I understand the pressures of being a busy, working mum with to do lists a mile long!  I also struggle to find time for myself…i’m getting a bit better at it!

Some nourishment for you to consider throughout the next month

  • Supplement support, especially B vitamins and Vitamin C
  • Amp up your greens
  • Some kind of exercise, yoga, pilates, a quick walk around the block
  • Family time, spend some quality time together
  • Thankfulness & Gratitude for what you do have
  • Include some fermented foods for gut support, sauerkraut, kombucha
  • Have a laugh. watch Bad Moms (EVERYTIME giggles!)

Have a super Merry Festive Season

Vitamin Gummies

The kids are coming home with runny, snotty noses! Coughs and colds are on the increase.  Every other child at the park looks infected with some kind of dire disease and you want to protect your kids.

Best place to start is with a healthy gut.  Maintaining excellent gut health is the foundation to a strong immune system, and scientists are showing the link in their research daily.  Here is a great explanation on gut health, easy to understand!

I make these wonderful vitamin jellies to help maintain good gut health and boost vitamins essential for supporting the immune system, vitamin C, zinc.  Many of our children and so deficient in zinc, and it is an important all rounder for every cell in our body to function.

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Here is the recipe I love, Thanks to Well Nourished

Ingredients
1 cup water
2cm piece ginger root, peeled and roughly sliced
1cm piece fresh turmeric root peeled and roughly sliced
1-4 tablespoon raw honey* or rice malt syrup (depending upon the level of sweetness you like)
1 cup coconut water, kombucha or water kefir
Juice two small or one large lemon
1 teaspoon Camu powder (optional)
2-3 tablespoons Great Lakes gelatin (red one)

(I personally add some zinc, from a supplements, wither powder or liquid form)

Method

  1. Place the water, ginger and turmeric root into a small pot and bring to the boil, reducing to a simmer for approx. 5 minutes.
  2. Take off the heat off, mix in the honey or rice malt syrup and stir to dissolve.
  3. Allow to cool for 5 minutes or so, remove the solids and stir in the coconut water, kombucha or water kefir, lemon and optional Camu powder. Taste to check that you are happy with the flavour (sour/sweet balance)
  4. Now sprinkle the gelatin over the liquid, stirring after each tablespoon. For a traditional jelly set use 2 tablespoons, for a firmer, more gummy-lolly-like consistency, add 3 tablespoons.
  5. If the gelatin doesn’t completely dissolve, you can pop your pot back on the heat for only 1 minute (only heat to luke warm), stirring well.
  6. Pour into a lined slice tray or moulds, and set in the fridge.

*Note about honey – only raw, unheated and unprocessed honey has medicinal properties.

Variations

Don’t like ginger or want to use powdered?
Leave it out or use ½ teaspoon of the ground ginger powder.

No fresh turmeric?
Sub with ¼ teaspoon of turmeric powder.

Low-fructose
Choose rice malt syrup as your sweetener.

Store
Store in the fridge for a few days and can also be frozen. Pack from frozen into the lunchbox (they hold up well in an insulated bag against an ice brick).

 

My family LOVES these! they are gobbled up so quickly

Thanks To Well Nourished for the recipe and the Featured photo