Detox doesn’t have to be difficult! Try this easy springtime detox to clear out the cobwebs, improve digestion and increase your energy levels.

Step 1 – Cut back on the wheat

Try to avoid wheat during this detox. Wheat is quite heavy on the digestive system and is not well tolerated by many.

Wheat free options include rye, spelt, kamut and gluten-free products. Check out the health food section in the supermarket or your local health food shop for plenty of wheat free alternatives to bread, pasta and flours.

Step 2 – Reduce the Moo

Cows milk is not a traditionally consumed substance, dairy was always fermented before being consumed by our ancestors. Try to cut our dairy products, especially milk, cheese and sweetened yoghurts.

Try using rice milk or oat milk for cereals and smoothies and try soy if you can’t go without coffee. A little plain probiotic (fermented) yoghurt can be beneficial to your detox program.

Step 3 – Cut down the caffeine fix

Coffee has to be processed by the liver, so its good to give the liver a break during a detox. If you can’t give it up then at least cut down, and always have brewed coffee, never instant (neurotoxic) coffee.

Step 4 – Reduce the booze

Alcohol can disrupt liver function and congest our bodies, leaving toxic build up. Try to avoid drinking while you’re detoxing for best results.

Step 5 – Keep hydrated

Most of us don’t drink enough water. Water helps to remove toxins via the kidneys and the bowel, so drink up! Aim for around 2 litres of purified water a day, more if it’s hot or you’re exercising.

Try to avoid tap water and use spring or filtered water during your detox to avoid added fluoride and chemicals.

Step 6 – Eat like a rabbit

Green leafy vegetables like spinach, silverbeet, rocket and kale contain some fantastic detoxifying nutrients so eat them daily.
Aim for a rainbow on your plate, brightly coloured fruit and vegetables are packed of full of antioxidants that help with the detox process.

Step 7 – Move your body

Exercise is essential to a good detox program. Aim for at least 45 minutes three times a week of cardio (like running and cycling) and weights (like push ups and sit ups).

Working up a sweat during exercise increases the removal of toxins through the skin, so remember not to wear deodorant while exercising.

Step 8 – Scrub it up

Dry skin brushing involves stroking your skin with a bristle brush to get the lymphatic system moving. Your lymphatic system has the job of removing excess fluid and toxins from the body, so is important for detox!

You can get a bristle brush from the clinic or a beauty shop. Before showering, brush your dry skin in small fast strokes from your hands and feet towards your heart. Do your whole body for best results.

That’s it! The recommended time frame for a detox is 4-6 weeks, although any period of detoxing will be better than none.

For a more tailored detox plan, and nutritional and herbal support for detoxification (recommended for those with health conditions) call 07 3367 0337 for an appointment with Katherine in her Brisbane clinic.

Like this article? You can find more information on detox right here!

Good energy levels are achieved and maintained by a balanced diet rich in nutrients, regular exercise and a good nights sleep. Here are some things that you can do to boost your energy.

1. Get a good nights sleep

A good nights sleep will ensure that your battery is recharged to face the day ahead. Sleep is also needed for the repair and rejuvenation of the body. Try to aim for 8 hours of sleep a night.

Good sleep hygiene can help if you are having trouble settling at night. This includes ensuring the room is very dark and quiet, removing clocks and electrical appliances from your bedside, having the bed made and turned down ready to get into (nice sheets that you like can help too), and avoiding watching TV or doing anything else stimulatory before bed.

Other things that may help are some lavender, rose or other relaxing oils put on your pillow or in an oil burner, relaxing music playing very softly in the background or a cup of chamomile, valerian or hops tea an hour before bed.

2. Keep hydrated

As mentioned above dehydration can lead to drowsiness. Aim for 2 litres of filtered or spring water daily. Carrying a water bottle around with you is a great way to get into the habit, and if you don’t like the taste then try adding a squeeze of lemon or orange juice.

3. Eat a healthy breakfast

Breakfast is our first meal in over 10 hours so make it count! Aim for some complex carbohydrates such as rye bread or rolled oats with protein like egg or nuts and a good fat like avocado or flaxseed oil.

4. Use complex carbohydrates

Simple carbs like sugar and white flour products spike our blood sugar quickly which then drops and leaves you drained for energy. Complex carbohydrates include whole grains and whole grain products, oats, rye, brown rice and legumes.

5. Have protein with every meal

Adding protein to your meal with lower the glycaemic index of the meal as well as giving you amino acids which are needed for many bodily functions. Protein sources include meat, fish, eggs, nuts, seeds, legumes (lentils, peas and beans), whole grains and tofu.

6. Get into the superfoods

Superfoods are foods which are particularly packed with vitamins and minerals. This includes blueberries, raspberries, goji berries, quinoa, amaranth, spirulina, broccoli, wheatgrass, barley grass, Brazil nuts, sunflower seeds, pepitas, almonds, lemons, cacao nibs, figs, pineapple and kiwifruit (leave the skin on!).

7. Have snacks throughout the day

Snacking regulates your metabolism and helps to stabilize blood sugar levels. Try keeping some of these things on hand:

• A trail mix made with some mixed nuts and seeds such as almonds, walnuts, macadamia nuts, hazelnuts, brazil nuts, pepitas, sunflower seeds and goji berries.
• Corn thins with avocado or hommus
• Celery/carrot sticks and hommus
• A piece of fruit
• Some berries and a dollop of probiotic yoghurt
• Veggie muffins made with wholemeal flour
• Ryevita and cottage cheese or sardines

8. Exercise

Although you may think it would tire you to exercise, it actually helps to increase energy levels and promote a greater sense of wellbeing due to endorphin release. Aim for at least 40 minutes 3 times a week, a combination of cardio and weights is best.

9. Relax

Relaxation is key in rejuvenating both your mind and body. Yoga, meditation and relaxation tapes can help, but if you’re not into that kind of thing don’t despair as relaxation can take place in may forms. Doing something you enjoy can be relaxing in itself, some people like crafts or sewing, others like to build model planes or read the newspaper. Find out whats good for you and make sure you put time aside specifically to relax.

10. Avoid stimulants

When you’re tired it seems only natural to reach for a cup of coffee of a coke to give you an energy lift. The problem is that when you stimulate your nervous system like this it only leads to a further depletion of energy stores, and could eventually lead to adrenal burn out. Try instead to have a cup of green or white tea, these will give you a gentle buzz and also are high in antioxidants.

Do you have trouble falling asleep, staying asleep or simply don’t wake up with as much energy as you’d like? If you answered yes to any of these questions then you are not getting the vital sleep that we need to fully detoxify, repair and rejuvenate the body.

Sleep is more than simply a time to rest the body – it is an essential process designed to allow the body to perform many functions that cannot be done during the day.

While we sleep our bodies perform the following tasks, in order of importance:

1. Removal of toxic wastes via detoxification pathways.
2. Healing and immune system function
3. Growth including muscle and cell building
4. Emotional sorting and processing
5. Memory storing
6. Learning

To perform these tasks a lot of energy is required. Without sufficient energy the body may not be able to carry out all of these functions every night.

It is common for people to say that they are so tired at the end of the day but they cannot sleep properly. Initiating sleep takes energy, so without adequate energy stores good quality sleep cannot be had.
With limited energy stores, your body may only be able to complete detoxification, which leaves no further energy for the rest of the tasks on the list. It is no wonder that people with poor sleep often suffer from anxiety or depression, or report poor memory and concentration.

Conventional treatment for sleep disorders is very limited, offering only strong sedatives and hypnotics (sleep inducers) to help you get to sleep. These drugs however do not improve the quality of your sleep, leading to fatigue the next morning.

A naturopathic approach to sleep looks deeper than simply using sedatives at night. To support a quality sleep the issues of detoxification, healing and immune function must be addressed, as well as supporting energy pathways in the body during the day so that you have adequate energy to complete your sleep cycle successfully.

Detoxification in the liver takes place in two phases. During the night, your body favors phase 2 detoxification by the liver, but during the day phase 1 detoxification should be dominant. Programs that do not address this balance and promote both phases at once (such as one size fits all detox programs) can actually disturb the balance, leading to disruptions in sleep and excess toxins released that the body cannot yet process.

To address detoxification, the liver, bowels, kidneys and lungs all have to be supported to ensure the best results. The recent advances in sleep studies have also given us insight into what the best time of the day to support these pathways is, bringing us exciting new concepts in sleep management.

Katherine would love to help you sleep better. Call her at her Brisbane clinic on 07 3367 0337 to find out if she can help you, or ask Katherine a question about your sleep issues here.

Sleep hygiene involves more than having a shower before bed! Try the following tips to ensure you are ready for a good nights sleep:

1. Ensure the room is dark. Light from outside will lower melatonin levels and disturb your sleep.
2. Make the bed. Getting into a nicely made bed is always nicer than a pile of blankets at the end of the day.
3. No stimulants before bed. Avoid coffee, tea and soft drinks anytime after 3pm, and especially after dinner.
4. Relax. Try using some lavender oil or relaxing music to relax you before bed. Meditation is also a great way to relax your mind.
5. Avoid clocks or electrical devices by your bedside, as these can disturb sleep.
6. Wake up to light. Bright lights on waking helps to reset your circadian rhythm, increasing cortisol levels for the daytime while promoting melatonin for the evening.

If you find that no matter what you do you can’t get a good nights sleep, visit Katherine for a fast and effective solution. Call 07 3367 0337 to make a naturopathic appointment at her Brisbane clinic, or use the appointment request form.

Christmas time is full of celebrations, parties, barbeques and work functions with an abundance of alcohol and not so favourable food choices. Try some of these handy tips to help keep you healthy during the festive season.

1. Keep hydrated

   Ensure that you are getting in around 2 litres of filtered water every day. If you are drinking alcohol, try to have a glass of water between drinks.

2. Choose your booze

   Keeping alcohol to a minimum is advised of course howver if you do choose to drink, the purest forms of alcohol are vodka or gin with fresh lime and soda, or red wine.

3. Balance your meals

   Festive food tends to be very rich and heavy, usually involving lots of meat and sauces. Try to limit your meat serving to the size of the palm of your hand and pile up your plate with loads of vegies or salad to help cut through the grease.

4. Keep up some exercise

   Most people tend to throw their exercise routine out the window during the holiday period. Try not to exclude it completely, even going for a short stroll before dinner will help keep you moving.

5. Look for the healthier options

   Try making your own apple sauce by stewing apples and cinnamon instead of buying jarred apple sauce. Try orgran gravy (health food section), which is gluten free. For soft drinks, try Fuse or golden circle’s LOL, both sugar and artificial sweetener free options that are available from you supermarket. Instead of buying toasted salted nuts, opt for some raw unsalted nuts instead.

Protein is found in every cell in our body. It is essential for cellular function, repair, mood balance, immune function, blood sugar regulation and muscle building. So how do you know if you are getting enough protein?

It may be a surprise that most people are not consuming adequate amounts of protein to achieve all of the functions that it is necessary for.

Protein is made up of amino acids, which have thousands of functions throughout the body. Signs of protein deficiency can include depression, anxiety, poor sleep, weak nails and hair and weight gain.

So where do we get protein from? Most people know that eggs, dairy and animal meat are good sources – including beef, lamb, chicken, turkey and fish, but the vegetarian proteins are also essential in building a protein rich diet.

Great sources of vegetarian protein include:

• Nuts and Seeds
• Legumes – Lentils, Chickpeas, Beans, Tofu
• Wholegrains

These non meat protein sources also have other benefits, being high in fibre and minerals. For adequate protein levels you should consume protein with every meal. A good example of this would be oats (wholegrain) with LSA (nuts and seeds) for breakfast, a salad with 2 boiled eggs for lunch, and fish/meat and vegetables for dinner.

To ensure that you eat good levels of all of the amino acids it works best to eat a diet including all of the protein sources mentioned above. This is especially important for vegetarians, as vegetarian protein sources are missing certain amino acids. It is important to eat a variety of nuts and seeds, legumes and wholegrains to meet you protein requirements.

Serving sizes

As a general rule, your serve of protein should be about the size and thickness of the palm of your hand. In the average sized person this equates to roughly a 180g piece of meat or fish, 2 eggs, a handful of nuts and seeds or 1/2 cup lentils.Protein rich snacks include raw almonds, brazil nuts, pepitas and sunflower seeds, sardines on corn thins, hommus and celery sticks and plain organic yoghurt (Jalna is good).

Springtime means that there are flowers everywhere – but did you know that you can eat them? Flowers have been consumed as foods since the beginning of time. Not all flowers are edible though, so you need to know what you are looking for.

Flowers can be enjoyed in salads, as garnishes to foods and even used in cooking. Here are some of the best edible flowers.

Nasturtian

Nasturtians are one of the most widely available edible flowers. They grow as weeds on the side of the road and are very easy to cultivate in your own backyard or balcony. Use then in salads and green smoothies!

Violet

Violets come in lots of different colours, all of which have edible leaves and flowers. The delicate violet flowers are lovely in salads and look fabulous as a garnish or decoration on meals and desserts. They have a sweet perfumed flavour.

Roses

Many people are surprised to find that all roses are edible, but they have in fact been used widely in many cultures in food preparation. In India, rosewater is commonly used in sweets, having a flavour that is like strawberries and green apples. You can use roses in desserts, fruit punches, salads and as edible decorations. Roses must be grown without the use of chemicals, never eat roses from a florist, they are very high in toxic chemicals.

Carnations

Carnations are a very common garden flower, coming in many different colours. Like roses, you need to only consume flowers that you know have been grown organically. To use the surprisingly sweet petals in salads or desserts, cut the petals away from the bitter white base of the flower. Carnation petals are one of the secret ingredients used to make the french liquer Chartreuse.

 1. Chew your food

Your mouth is the first part of your digestive system, containing enzymes which begin the process of breaking down carbohydrates. By chewing food thoroughly you are aiding the digestive process, as particles will be smaller and easier to digest once they reach the stomach. Chewing food thoroughly also prevents overeating, as it takes our body a while to register that we are full. The act of chewing triggers the stomach and intestines to secrete acids and enzymes that will help to digest the food to come. Aim for at least 30 chews per mouthful.

2. Keep your fluids up

Aim to drink 2 litres (8 glasses) of purified or spring water each day. Dehydration can lead to fatigue, headaches, moodiness and even constipation! Keep a water bottle with you and sip throughout the day. Try to drink your water between meals as too much fluid intake with your food can water down stomach contents and reduce enzymatic activity.

3. Cut back on the refined carbohydrates

Yes, this includes our old friend sugar. Sugar and other simple carbohydrates such as white bread, pasta, white rice, biscuits, cakes and of course chocolate and lollies, cause a fast rise in blood sugar levels, with a resultant drop shortly following. This means that the energy gained from these foods is quick and short lived, whereas complex carbohydrates such as whole grain bread, rye, brown rice, oats and spelt give you slow and sustained energy release, as well as making you feel fuller longer.
Another downside to refined carbohydrates is that they are ‘nutrient robbers’ as they lack the nutrients which are usually contained within the grain in its whole form that help to break them down. This means that they use up valuable nutrients within the body to help to break them down for utilisation in the body.

4. Balance your blood sugar levels

An imbalance in blood sugar levels can lead to foggy headedness, headache, fatigue, irritability and sugar cravings. Using complex instead of simple carbohydrates as outlined above will have a beneficial effect on your blood sugar levels. Other dietary factors which regulate blood sugar levels include eating protein with every meal and eating smaller meals more frequently. Avoid skipping meals as this leads to low blood sugar levels and can slow down metabolism.

5. Include plenty of roughage

Low fibre intake has been associated with bowel and colon cancer as well as other digestive diseases. Fibre has a balancing effect on blood sugar levels, gives us stool bulk to prevent constipation and increases the amount of beneficial bacteria in our digestive system. Fibre is found in fruit and vegetables, whole grains, nuts, seeds and legumes. If your diet is based around these foods you can be sure you are getting adequate amounts of fibre.

6. Pump up your antioxidant intake

Antioxidants in foods are phytochemicals and nutrients which help to reduce oxidative damage in the body that can lead to inflammation and tissue damage. High antioxidant intake has been associated with a lower rate of cardiovascular disease, cancer, autoimmune and endocrine disease.
Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains, but foods which are particularly high in antioxidants include blueberries, blackberries, raspberries, kiwifruit, lemons, grapefruit, green tea, red wine (moderately of course), brazil nuts, olive oil, green leafy vegetables, tomatoes, sweet potato, beetroot, capsicum and apples. Brightly coloured foods are generally high in antioxidants, so aim for a rainbow on your plate. Minimise cooking and keep the skins on to retain high levels of antioxidants.

7. Keep it fresh

Fresh foods are high in essential nutrients and minerals as well as giving you vitality. Ensure that around 50% of the fruit and vegetables you eat are in their raw form. Things like fresh fruits, salads and vegetable juices should be consumed regularly. Farmers markets are a great way to get fresh local produce at a great price, so check out if there are any in your area. Raw foods are cooling so should be consumed more frequently in summer and less frequently in the colder months.

8. Exercise

Yes, exercise, that dreaded word for some is a very important part of maintaining health and wellbeing. Not only does exercise help us keep in shape, it reduces inflammation in the body, helps with the movement of lymphatic fluid (and therefore the excretion of wastes) and helps to get much needed nutrients into the tissues. Another benefit of exercise is that it releases endorphins which are our feel good chemicals, improving mood and sense of wellbeing.
The trick with exercise is to find something that you enjoy, there’s no point slogging it out at the gym if you hate every moment of it! For some joining a sporting team or martial arts club can be fun, for others just going for a walk or doing some yoga is beneficial. Find out what suits you best and aim for at least 40 minutes three times a week, combining aerobic (increases you heart rate) and strengthening exercise (like weights, yoga or pilates).

9. De-stress and think positively

Stress contributes to a number of health issues affecting the nervous and digestive systems, lowering immunity and causing hormonal imbalance. Removing stress from our lives is rarely an option however there are ways to help cope with stress more effectively, which will reduce its negative effects in the body. Eating a balanced diet with adequate protein and regulating blood sugar levels as described above will help your body deal with stress more effectively. Relaxation techniques such as deep breathing, yoga, exercise, meditation and calming self talk can help to deal with stress. If you have a significant amount of stress in your life seeing a counsellor, massage therapist or naturopath may help you to deal with it more effectively.
There is a strong link between the mind and body, so negative thoughts can have a huge impact on the way we feel. Thinking of the positive aspects of a situation instead of the negative can not only lower your stress levels but can shed light on a situation that can help you to deal with it.

10. It’s all about you

Having the time to do something that you enjoy or that relaxes you is an integral part of achieving wellbeing. You might have a hobby such as painting, playing an instrument or sewing, or you may enjoy simply reading a book or relaxing in a hot bath. Think of what makes you happy and make sure that you find the time to indulge yourself in these activities. The result will be greater personal satisfaction and lower stress levels.

There is a lot of emphasis on food and weight loss, but most of it is focused on the caloric content of a food, or whether it contains too many carbs or fats.

There are many foods which have been shown to help the body up-regulate fat burning pathways, due to specific vitamins and phyto-nutrients. Try including some of these foods in your diet to help manage weight:

1. Green Tea

Studies have shown that drinking 3 cups a day of green tea can significantly help with weight loss. This is may to be due to green teas antioxidant and blood sugar regulating activities, but green tea can also increase thermogenesis, which helps to burn fat.

Dr. Red’s Spearole green tea, which has extra antioxidants, is particularly beneficial for weight loss. Pick up a box in clinic and drink up!

2. Grapefruit

A study in the Journal of Medicinal Food found that when subjects consumed either 1/2 a fresh grapefruit or 237ml of grapefruit juice before each main meal, they lost 1.6kg over 12 weeks, without any further treatments.

3. Eggs

A recent study by the International Journal of Obesity found that eating eggs for breakfast was associated with a higher rate of weight loss in people on a calorie restricted diet. Ditch your cereal and have some sunny side up! Egg yolks also contain lecithin, which helps to mobile fat cells.

4. Seaweed

Seaweed assists with weight loss by supporting thyroid health, which helps boost your metabolism! Try using red dulse flakes on salads and wakame in soups and stir fry’s.

5. Sardines/Salmon

Sardines and salmon are perfect weight loss aids as they are high in protein and omega 3, which reduces the inflammation that can prevent weight loss.
NB: farmed salmon is not a good source – it has a different fat profile to wild caught salmon.

Katherine offers tailored naturopathic weight loss plans to help you reach your goals. Call 07 3367 0337 to make an appointment at herb Brisbane clinic today!

Stress is often overlooked and deemed part of a normal life, however did you know that stress contributes to more illness and disease than smoking and alcohol combined?? Stress can affect your digestion, cause headaches, disrupt hormone balance and sleep.

When you are under stress, your adrenal glands secrete a hormone called cortisol, which puts your body into response mode and helps you to deal with the stress. What happens when you experience chronic stress, is that your adrenal glands get depleted of cortisol, leading to adrenal exhaustion and fatigue.

Stress comes in many forms, the most common being long hours at work, deadlines and emotional turmoil. Other things that put stress on the body are excessive or intense exercise, chemical toxicity, eating the wrong types or foods, troublesome health conditions and high levels of pain.

The stress response

Stress is a normal part of life, and for some people lowering their causes of stress can be difficult. Your stress response is the way that your body reacts to stress. Some people find that they used to handle stress well but now they can feel the effects much more easily. This is because chronic stress depletes the body of what it needs to lodge a stress response. Support with herbal medicines and good nutrition can help you to deal with stress more effectively.

Remember to breathe

Studies have shown that yoga breathing (pranayama) reduces, stress, anxiety and depression. Pranayama focuses on slowly breathing into your belly, which encourages use of the whole lungs. Most people are shallow breathers, using only one third of their lung capacity.
For best results, take a slow, deep breath all the way into your abdomen, then slowly exhale all the way out, feeling your muscles relax as you exhale.

Take care of your adrenals

Your adrenal glands have a lot of work to do, so you need to keep them functioning at their best. More than one cup of coffee a day can lead to over stimulation of the adrenal glands, and although you will get a quick burst of energy in the long term your energy levels will be reduced.

To function well the adrenals need good levels of vitamin C (found in berries, kiwifruit, citrus, capsicum and pineapple), the amino acid tyrosine (almonds, avocado, banana, beans, meat and eggs), B vitamins (wholegrains, vegetables, legumes, egg yolk) and zinc (pepitas, oysters, ginger, seafood, wholegrains).

Eating well reduces stress

A diet balanced in complex carbohydrates, protein and good fats is essential to combat stress. Try these diet tips to make your diet work for you:

1. Eat protein with every meal. Good sources are meat, fish, seafood, eggs, lentils, chickpeas, beans, nuts, seeds and tofu.
2. Ensure adequate omega 3 in the diet. Good sources include mackerel, canned salmon, sardines, herring, snapper, linseed oil, chia seeds and walnuts.
3. Use complex, not simple carbohydrates. Complex carbohydrates include brown rice, rolled oats, wholegrain breads.

Katherine’s top 10 stress busting foods

1. Almonds
2. Salmon
3. Blueberries
4. Turkey
5. Oats
6. Kiwifruit
7. Organic eggs
8. Linseeds
9. Tahini

Naturopathic care is very effective in combating chronic stress. For appointments, call Katherine’s Brisbane clinic on 07 3367 0337.