As we all know that with winter comes the cold and flu season. Although a flu shot may protect you against certain strains of the influenza virus, the best defense against both influenza and the common cold is your immune system.

The immune system is complex, including different armys of cells to identify invaders and activate other cells, as well as cells to fight the invader and clean up and debris they leave behind. A cold or flu usually begins with a viral attack, which then leads to a lowered immune system, allowing bacterial overgrowth and flu-like symptoms. It is therefore important to act quickly upon the first sign of infection, as this will help to reduce cold duration and severity.

Some simple things that you can do to strengthen your immume system are:

• Eat a varied diet high in vitamin C and antioxidant rich foods such as blueberries, strawberries, bilberries, raspberries, blackberries, lemons, oranges, onions, kiwifruit, broccoli, red cabbage, capsicum, chilli, garlic, ginger, Brazil nuts, spinach, grapefruit, beetroot, carrots and sweet potato.
• As soon as you feel the start of a cold, eat 2 cloves of raw garlic a day with food, swallowed whole if possible. Garlic is anti-viral and improves immune function.
• Have lemon, ginger and honey tea. Yes, this old remedy works as the ginger loosens mucous, the lemon is high in vitamin C and bioflavovoids which increase immune function, and honey is antibacterial and soothing to the throat. To make put a few thin slices of ginger root in a cup, pour hot water over, squeeze 1/4 lemon juice in plus the skin and 1 teaspoon raw honey. Seep until cool enough to drink.
• Avoid sugar. Sugar gives bacteria something to feed on an weakens the immune system.
• Avoid getting cold – read outlines above.
• Drink plenty of filtered water. Keeping hydrated is an important part of the healing process. Drink at least 2 litres of water a day.
• REST. Rest allows the body to repair itself so by resting you will shorten the duration of your cold.
  Take quality nutritional supplements at the right dose for best results. Vitamin C, bioflavonoids and zinc are important for improving immune function.
• Herbs that can also be of use here include Echinacea, Andrographis and Siberian ginseng to strengthen the immune system. Specific herbs to treat syptoms are also useful to reduce the duration of your cold.
• NOTE: Alkylamides are the active constituents in Echinacea which give it its immune boosting properties. Alkylamides are only present in the root of the Echinacea plant when extracted correctly. Most over the counter Echinacea products use the leaf, flower and aerial parts of the plant as these are cheaper and more readily available. Read labels to ensure you are getting the root of the plant.
• Acute doses of herbal medicine are very effective in reducing cold duration and improving symptoms, ask Katherine to find out more.
• Steam inhalations can be useful to relieve symptoms, and are easily made by inhaling a hot infusion or adding a couple of drops of essential oil to a bowl of hot water, then covering head with a towel over the bowl. Use an infusion of elderflower for clear, thin mucous, fenugreek infusion for thick mucous, a couple of drops of thyme oil for an unproductive cough or yellow/green mucous, and the more well know eucalyptus oil to clear the throat and sinuses.

Practitioner strength herbal medicines work best for combating colds and flus and getting you better sooner. Call 07 3367 0337 for your appointment or use the form here.

Wheat Gluten and Wheat Intolerance Explained

Wheat free, gluten free, yeast free… the list is forever expanding of things that we should supposedly not be consuming. There is a fair bit of overlap of why you should not eat these foods groups and what kind of people should avoid them. This article aims to shed some light on the topic so that you can make an informed choice of whether or not you can tolerate these food groups.

The difference between wheat and gluten free

Wheat is high in a protein called gluten, which is usually the culprit that gives you digestive discomfort. Wheat is not the only grain which contains gluten however, so a wheat free product is not necessarily gluten free. The gluten protein in wheat is larger than a lot of other grains, which makes it harder to digest. It is for this reason that many people who can’t tolerate wheat can eat other gluten containing grains without much difficulty.

Wheat intolerance or allergy

Wheat intolerance is very common in today’s society. This is because of the mass production methods which are used to produce wheat, which yields a grain which is higher in gluten. Refining of grains also adds to the problem, removing the outer husk which is rich in vitamins and minerals to yield white flour, which is then bleached to make it whiter still.

Traditionally wheat was part of a balanced diet which included other grains, whereas now it is not common for people to have toast for breakfast, a sandwich for lunch and pasta for dinner – which equates to three servings of wheat a day! Less common is a wheat allergy, where the consumption of wheat can make the person severely ill, with the resulting reaction sometimes requiring hospitilisation. Some of the classic signs of wheat intolerance are bloating, indigestion, flatulence, foggy headedness and feeling tired after a meal.

Wheat free options

For those of you who are lucky to have an intolerance to wheat and not gluten, your options are surprisingly good. Wheat flour substitutes include spelt, kamut, rye, barley, corn, rice, oat, amaranth, quinoa, buckwheat (this is not actually anything like wheat) and millet. Some of these grains contain a small amount of gluten, however it is much more easily digested than the gluten from wheat.

Gluten sensitivity explained

There are varying levels of gluten sensitivity, from an autoimmune reaction to an inability to digest. The most severe gluten intolerance is called Coeliac Disease. In people with Coeliac disease, gluten causes an autoimmune reaction in the intestines, destroying the intestinal wall which is essential for the digestion and assimilation of nutrients. Those with coelic disease will get very ill if even consuming a small amount of gluten, so need to avoid it their whole lives. Many people suffer from a gluten sensitivity or gluten intolerance, with symptoms ranging from digestive discomfort and diarrhoea to fatigue and allergy like symptoms. Gluten free grains which can be used include rice, corn, millet, amaranth, quinoa, buckwheat and besan (chickpea) flour. Pasta, breads and flours are now available in many of these grains.

Yeast sensitivity

For some yeast can cause digestive discomfort, bloating, flatulence and even irritability! Yeast is found in commercial breads in high amounts and yeast extract spreads like vegemite. Yeast free options include sourdough bread (beware of breads which claim to be sourdough but have added yeast), flat breads and wraps.

Assessing if you have an intolerance

The most simple way of checking if you have a food intolerance is by removing it from your diet. Start with gluten, and then if you find that you have no problem try and introduce some of the wheat free grains like spelt or rye. An easy method that I use with my patients is as follows:

Week one: Remove all wheat from the diet. Use only gluten free breads, pastas and flours made with rice, corn, buckwheat, millet, amaranth, quinoa or besan flours. Keep a food diary with what you have eaten for the day and how you felt.

Week two:Introduce some gluten containing wheat free grains such as spelt, kamut or rye. Continue to record symptoms and foods in you diary.

Week three:If you found that you tolerated the last weeks grains then try and introduce some organic wholegrain wheat such as wholemeal bread or pasta.

Record what you eat and how you feel daily in your food diary. By looking back on you food diary, you may be able to trace which foods were associated with your symptoms. Most people will realise that wheat of gluten was their problem within the first few days of stopping eating it.

Other tests available

There are other tests available to evaluate the severity of a food intolerance or allergy. The IgG food panel is a blood spot test which indicates the level of which you are allergic to something with a 1+, 2+, 3+ or 4+. Other tests include blood tests to measure your antibody levels and white blood cells which can be raised in an allergenic person.

For help with identifying any food allergies you may have,call 07 3367 0337 and make an appointment today.

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.