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10 tips for a stress-free Christmas

November 28, 2016 · 2 Comments

10 Tips for a Stress-Free Christmas

 

The most common thing I hear about Christmas these days is how stressful it is!

It makes me a bit sad to hear this, because it’s supposed to be a fun celebration. Having a chat with some of you over at Facebook, I learnt that the major issues seem to be family dynamics, financial considerations, excessive consumerism, pressure for everything to be perfect and unrealistic expectations.

I reckon it’s time to reclaim the Christmas fun! Get rid of the stress and enjoy the celebrations. What do you think?

Here are my 10 tips for a stress-free Christmas.

 

♥ Get Clear

What sort of Christmas do you really want? Who do you want to spend it with? What do you want to do? How do you want to feel? How much do you want to spend? Are you doing things you hate just to please other people? Are you trying to live up to other people’s expectations or even your own about what makes a perfect Christmas?

Lots to think about! Although there is always room for compromise, your needs are important too.

 

♥ Get Simple

Unless you have the time, inclination and energy, you don’t have to have a designer tree, a gourmet banquet or a Pinterest-worthy selection of decorations. Scale it down, make it simple and fuss free. You don’t even have to cook – just make platters of cold meat, salads and fruit.

*HOT TIP: Buy or make some santa sacks and your Christmas wrapping will take approximately 30 seconds and you are being an eco-hero at the same time.

 

♥ Get Organised 

Make up some lists – menu plans, food shopping lists, gift lists and start early. Lists can also help you get clear on what is important and what you can give the flick. Mark down on a calendar or diary everywhere you need to be so you don’t forget. Don’t leave everything until the last minute – pace yourself!

HOT TIP: Bake a few things early and pop them in the freezer. If your kids are old enough, get them onto the Christmas baking while they are on holidays!

 

♥ Get Online

One of the biggest stresses at this time of year is going shopping! It can be time-consuming and exhausting trying to find a park and battling the crowds. I swear by shopping online for gifts and food.

You can get it all done and all delivered to your door without getting out of your pyjamas. There are loads of discounts and free shipping deals around at the moment, so use them to your advantage.

HOT TIP: Check out my Christmas Gift Guides for some gorgeous online presents.

 

♥ Get Delegating

Don’t do everything yourself. Get the rest of the family pitching in with some of the jobs in advance and on the day. If you are entertaining at your house, get people to bring a plate and help with the clean up. For the perfectionists amongst us, learn to let go.

 

♥ Get Calm

Stay centred and take time out for yourself during the holiday season. You might want to schedule in a massage, pampering or some yoga classes. You can also use tools like meditation, essential oils and flower essences to help you feel zen. Keep up your sleep, healthy food and exercise so you can cope with the extra demands.

 

♥ Get Grateful

Whenever I get overwhelmed or stressed, practicing gratitude always works to calm me down. When so many people do not have a home or food or gifts for Christmas, it can make our worries and stress over little things seem inconsequential. Finding a little time to do some charity work over the festive season is also a great way to put things into perspective.

 

♥ Get Frugal

Nothing is more stressful than getting a massive credit card bill in January, right when school is going back!

There really is no need to spend a fortune on gifts and food, even though the media likes to tell us differently. Challenge yourself to spend as little as possible, put a dollar value on gifts and stick to it, make simple gifts, buy second-hand (vintage) things, do a family Secret Santa or print up some vouchers for things like babysitting.

Get back to basics and give from the heart.

 

♥ Get in the Habit of Saying No

You really don’t have to attend every function and gathering you are invited to – be selective and go to the ones you will enjoy. You don’t have to catch up with every person you know before Christmas – schedule them in for January. You also don’t have to visit every family member on Christmas Day – share the love and spread out the visits over a few days.

Set realistic expectations of what you can do and want to do and ditch the rest!

HOT TIP: Check out Kirri White’s tips on how to say no.

 

♥ Get in the Present Moment

If you are just struggling to get through the holiday season and looking forward to it all being over, you are doing it wrong! Focus on the present moment, enjoy it and have fun. Thinking about all the things you have to do just leads to anxiety and overwhelm. And if things don’t get done, will it really matter?

 

What are your tips?

 

You might also like to read :

What to do when your family and friends don’t support your lifestyle choices.

 

Silly Season Saviour

Filed In: HEALTH / Tagged: Christmas, family health, health, stress, stress-free

A night with Dr Libby

September 16, 2016 · 8 Comments

 

A night with Dr Libby

 

Last week I saw Dr Libby live in Brisbane give a two hour health talk.

Wow.

I didn’t really know much about Dr Libby before that but I can honestly say that I am now a fan and keen to read some of her books. Without sounding incredibly cliché, it was life-changing. It’s not that I necessarily learnt anything new, it’s just that it was communicated in a different way and dots were joined. I find that even the best of integrative doctors just don’t have time to explain everything to you, so this is where some extra information and support comes in useful.

Dr Libby Weaver is a nutritional biochemist with loads of qualifications and life experience in achieving good health.

So, I chatted about this on my Facebook page and many of you were keen on me sharing some of the notes I took away from the night. Here it is – my little gems of wisdom I gleaned from those two hours jam-packed with life changing info!

 

♥ Your body gives you feedback about how it’s going. If things are not going great, you will get what we call symptoms. We need to listen carefully to those messages.

♥ When your choice comes from a different place, you will be motivated to make changes. Have respect for your body, self-love and gratitude to motivate you.

♥ Our lives have changed drastically in the last twenty years with new technology, processed foods and stress being normal. Our body doesn’t necessarily know how to cope with these things.
♥ Take micro-pauses throughout the day and check in with your decision-making. Will this serve my health?
♥ Food is not healthy. People are healthy (or not). Food is nutritious (or not).

♥ People prioritize what they value. What do you spend time on throughout the day?

♥ To get healthy and well you must have a base level of commitment to nourishing yourself.

♥ What you eat becomes part of you and your cells. Nature gets it right, human intervention gets it wrong.

♥ Before you eat, ask yourself – will this nourish me? If the answer is yes most of the time, then you are on the right track. Sometimes food will nourish our soul (like chocolate) and that’s okay some of the time.

♥ There are so many voices in wellness out there telling us what to eat. But you need to listen to your inner voice and your body. It will tell you how you feel after you eat and whether that food is good for you or not.

♥ Imagine how your future will look in 5 years, 10 years, 50 years if you keep on making the same choices. Close your eyes and see what pictures come up for you.

♥ We need to find a balance between being too rigid and strict with our food choices versus being too relaxed.

♥ Where we store fat gives us a clue to our health problems. Under the bra line is linked to the liver. Under the torso is linked to adrenal issues. Fat on boobs and hips is linked to oestrogen dominance. All over the body fat storage is linked to insulin issues.

♥ Your liver is incredibly important to your health. It is where nutrients are disseminated in the body. If our liver cells start to die, fat cells take over and our liver cannot keep doing its job properly.

♥ Your liver loves brassica vegetables. Eat more of them.

♥ Stress is almost always fear. Practice curiosity not judgement and start questioning why you are stressed, what you are fearful of. Is it how other people will perceive us? For example, if we are stressed about being late does it come back to being fearful that people will think we are unorganised or think that we don’t value their time?

♥ The stages of stress go from high adrenaline to high cortisol to low cortisol. Our progesterone is blocked at all stages. Replenishing and supporting the adrenal glands is essential to restoring progesterone production. Progesterone relates amongst other things to our fertility.

♥ When you are in a state of gratitude, you cannot be stressed. Change your perception to see everything as an opportunity, not a problem.

♥ Why are we stressed? Is it our lifestyle choices? Is it our perceptions?

♥ Long term oestrogen dominance leads to thyroid problems.

♥ Your health is a culmination of tiny decisions we make every day. Should we stay back that extra hour at work? Show we go to bed or answer more emails? Water or wine? One biscuit or six? Say yes or no?

♥ If more of our tiny daily decisions are made supporting our health, our health will improve.

♥ At night we can have a serotonin and melatonin see-saw. This is why some of us are left feeling something is not right and we can head for the fridge to find the answers!

♥ It is predicted that by 2025, 70 million 0-5 year olds will be obese. Increased body fat means increased oestrogen which is leading to earlier and earlier menstruation in girls.

♥ Do we need supplements? In Dr Libby’s opinion, yes. Nutrients in our soil are depleted, we are exposed to more pollutants and our stress has increased. It’s important to supplement are food based not synthetic.

♥ Increasing your intake of greens is one of the best things you can do for your health.

♥  Emotional eating is never about the food. It’s about distancing yourself from the reality of the way things are versus how we want them to be.

♥ Why do we get upset, stressed and have emotional issues? We attach meaning to things that are not based in fact. For example, something happens and we interpret it in a certain way and then we attach a meaning to it.

♥ We can live in a cloud of false beliefs.

♥ The way you behave in relation to food and your health is a direct result of the beliefs you have about yourself.

♥ If you can change your beliefs, you can change your behaviours.

♥ Change can come about through your physiology (posture, motion, facial expressions, physical movement), language (how you speak to yourself) and focus (what you focus on you will feel).

 

So, a week later, I have come away with some new motivation to eat more vegetables and to look at detoxing my liver. I have also been asking myself frequently is this hindering or helping my health? Several changes have been made so far. I’m so pleased I went along and now I can’t wait to get stuck into some of Dr Libby’s books.

Check out this Ted talk by Libby – it will give you a little bit more insight into some things talked about.

 

Are you a Dr Libby fan? 

 

Filed In: HEALTH / Tagged: dr libby, good health, health, health tips

5 Essential Natural Remedies for Natural New Age Mums

September 30, 2015 · 2 Comments

I often get asked what things are essential for NNAMs to have on hand for their family’s health, so today I am sharing with you my top five natural products. They are all multi-purpose and have a huge range of properties, benefits and uses around the home – not just for healing and health but for beauty and cleaning too!

The best thing about these natural remedies is that they are all affordable and having all-purpose products means you are saving money and have less clutter.

So, these are my:

5 Essential Natural Remedies for Natural New Age Mums

 

Jojoba Oil

♥ Jojoba Oil

As much as I love my coconut oil, I am finding that jojoba oil is replacing it as my go to oil (I know – even I am still a bit in shock!!!) Jojoba oil is similar to coconut oil – it is anti-bacterial, anti-viral, anti-fungal, analgesic, anti-inflammatory and hypoallergenic. It’s also a great all-purpose oil but where it tops coconut oil is that it has virtually no odour and it sinks straight into the skin without that greasy residue (its actually a wax and the closest oil to our natural skin’s oil).

Jojoba oil has great benefits for your skin as a daily moisturizer as it is very high in antioxidants and contains vitamins A, D and E, essential fatty acids and Omegas 6 and 9. However you can also use it for a wide range of ailments including acne, rosacea, burns, dermatitis, eczema, insect bites, psoriasis, sunburn, abrasions, skin rashes, scars, nappy rash, cradle cap and surgical wounds.

I love The Jojoba Company brand – it’s owned by an Australian family and grown ethically in NSW with lots of love and nurturing! Unlike other brands, its 100% pure and cold pressed without any heating or refined so the nutrients stay intact.

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♥ Lavender Oil

I am a huge fan of essential oils and use them daily but if I am pressed to choose just one (usually when I go on holidays and can’t take my collection with me) then I choose lavender oil.

It’s one of my favourite smelling oils but it is also a great all-rounder. It has anti-inflammatory, antifungal, antidepressant, antiseptic, antibacterial, and antimicrobial properties. It also has antispasmodic, analgesic, detoxifying and sedative effects!!

You can use it directly on acne, bites, stings, burns and muscle aches and a drop on your pillow helps with sleep. It’s great as an insect repellant (combine with a carrier oil) and to relieve tension, headaches, depression and anxiety.

I love the Twenty 8 brand of essential oils.  Sunshine Coast mum and aromatherapist, Kim Morrison has created a beautiful range of pure essential oils that don’t cost a fortune but are still of the highest therapeutic quality. Check her out here.

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♥ Epsom Salts

Also known as magnesium sulphate, epsom salts have a wide variety of uses to treat common ailments. It’s a naturally occurring mineral that can be used internally or externally. It can be used dissolved in a bath as a muscle relaxant, headache soother, as a treatment for sprains, bruises and joint inflammation and as a great way to absorb magnesium into your body (most of us are deficient).

2 tablespoons of epsom salts dissolved in warm water works as a laxative. A bath with epsom salts will relax and  eliminate toxins from the body and soaking also helps to remove splinters. You can even use it in the garden, as a fabric softener and for cleaning. It’s awesome!

 

♥ Apple Cider Vinegar

Apple Cider Vinegar is another all-purpose remedy that has so many uses, you can even buy a whole book about it! We look up the book if we have ailments to see if ACV can help and it usually does! Get a raw, organic, unfiltered version with ‘the mother’ for the best results.

Some health benefits include helping with digestion, acne, weight loss, sore throats, bad breath, sunburn, wart removal, toxin removal, lowering blood sugar, lowering bad cholesterol and more. You can take it daily in some water or use it on your meals! It makes a cracker salad dressing.

You can also use ACV for cleaning, disinfecting, as a hair rinse and for whitening your teeth! I like the Braggs brand in a glass bottle but as mentioned, any brand that is organic and unfiltered with the mother is good.

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♥ Chamomile Tea

Chamomile tea is the last of my must haves and again, it’s a really great all-rounder.  It’s properties include anti-irritant, anti-inflammatory, and anti-microbial. It’s not actually a tea, its flowers of the chamomile plant that you make up into an herbal infusion.

As well as being a nice herbal tea to drink, you can use it to relieve colds, soothe upset tummies, help you to sleep, relieve hemorrhoids and treat candida, eczema and allergies. Use it externally for under-eye bags, acne, conjunctivitis, fungal skin infections and abscesses. There is some research suggesting it can be helpful for diabetes and cancer. It’s a wonder herb!

You can buy chamomile flowers in teabags, but I prefer to get the loose tea herbs. Hilde Hemme’s herbals are in most health food stores or online. If pregnant or breastfeeding, please check with your health practitioner before using.

Yes, I know, it’s hard to stop at five natural remedies, but these are my top five that I buy regularly and use. What is in your top five? Are they the same as mine? 

Filed In: HEALTH / Tagged: apple cider vinegar, chamomile tea, epsom salts, family health, first aid, health, jojoba oil, lavender oil, natural health, natural remedies, natural remedy

5 Ways to Prevent Burn Out

September 7, 2015 · 7 Comments

Today I am welcoming Sam Cannell, nutrition and lifestyle coach to the website to share with us her tips for preventing burn out. As a mum with two kids, Sam has experienced this first hand and now helps women regain their wellness and zest for life.

 

5 Ways to Prevent Burn Out

Are you feeling flat and fatigued? Need a coffee first thing in the morning to get started? Can’t keep up with the kids like you used to? You could be on the brink of pushing yourself too far.

 

♥ Sort out your sleep

A healthy sleep routine balances the fat burning hormones, assists how we manage stress and also reduces the levels of the stress hormone cortisol in the body. Another hormone impacted by sleep is leptin. This clever hormone tells our brain when our tummy is full and helps to regulate our appetite and metabolism. When we don’t sleep properly we disrupt this hormone and find ourselves eating more.

When we are sleep deprived we are more likely to make poor health choices, we exercise less and rely on caffeine and sugar for energy… it’s a vicious cycle! Most mums love to stay up late because the house is nice and quiet but breaking this habit is really important for preventing burn out.

A healthy sleep habit isn’t just about getting 8 hours of shut eye a night, the quality of our sleep is so important and our modern day lifestyle isn’t helping. We should be aiming for a 10pm bedtime but from 9pm we need to get off the tech gadgets and have zero screen time. Winding down for bed is one of the simplest ways you can improve your quality of sleep. You’ll go to bed with a calm mind and find that drifting off to sleep is much easier.

 

♥ Cut out caffeine

When our adrenal glands are under so much pressure caffeine can make it even worse and the road to recovery becomes slower. When you’re under extra stress it’s easy to reach for caffeine to help get you through but that morning latte could actually be pushing you closer to burn out. Cutting out caffeine (for a few months at least) is vital for healing the adrenal glands and for preventing full blown burn out.

If you’re worried about withdrawal headaches then ease out of your coffee addiction over a week, cutting back each day until you go completely without. You’ll be amazed that within a few days you don’t need that caffeine pick me up anymore!

 

♥ Avoid sugar and processed foods

If you’re body is already feeling fatigued then one of your highest priorities should be nourishing yourself with fresh, real whole foods. When your energy levels are low then it’s unlikely your going to be feeling like cooking up lavish meals so keep your cooking really simple and ensure you are getting quality protein at every meal. I

f you’re skipping meals then that also needs to stop so keep ingredients on hand for delicious smoothies for those times you can’t be bothered preparing breakfast or lunch.

 

♥ Ease up on the cardio exercise

If you’re a gym junkie struggling with low energy levels then the type of exercise you are doing could be contributing to your burn out. Excessive cardio will do more damage than good to an already stressed body.. sad but true! Stick to low impact and gentle exercise while your body is healing, now isn’t the time to run a marathon.

 

♥ Start saying ‘no’

Most mums on the brink of burnout have a lot of trouble saying ‘no’ to others… they are the ‘go to’ person for everything because they always say yes! As a result their own health suffers and they never have any time free for themselves. If you have all the warning signs of burn out then it’s so important you learn to say ‘no’ to the things you don’t want to be doing.

Healing from extreme fatigue takes time and your body needs a much slower pace to heal properly. That means you need time for naps, time to go slow and space to just be.

 

If you’ve been battling fatigue, I want you to know that it really is possible to prevent burnout but you need to take action now rather than waiting until it’s too late. It’s taken years for your body to get to this point so be gentle with yourself and let the healing begin.

 

About Sam:

Sam Cannell is a Holistic Health and Wellness Coach specialising in women’s health and is the creator of The Fabulous Woman Project.

 

 

Filed In: HEALTH / Tagged: adrenal fatigue, burnout, health, Sam Cannell, sleep, stress, wellness

A beginner’s guide to bone broth

June 1, 2015 · 40 Comments

A beginner's guide to bone broth

 

A beginner’s guide to bone broth.

Bone broth is the buzz word of the moment! It’s funny because bone broth is not actually a new thing – it’s been used by ancient cultures for centuries! However as people start to become more aware about their health and nutrition, this ancient healing remedy is seeing a resurgence. There is a good reason for that – bone broth is really good for you, it’s easy to make and it’s cheap.

However, I notice a lot of my readers have questions about bone broth, so here is a beginner’s guide to give you the basics.  I have asked The Bone Broth Goddess herself, Micheline Andrews (founder and former owner of Broth of Life) to help me with this article and share her amazing recipe.

 

What is bone broth?

Bone Broth is a nutrient-dense soup or broth of slowly simmered raw animal bones, where the nutrients are extracted with a pre-soak of apple cider vinegar. It helps the body to digest foods, help to cope with stresses, removes toxins and promotes healing.

 

What’s the difference between broth and stock?

The main differences are:

♥ bone broth is simmered rather than boiled at a high heat

♥ bone broth is cooked for a lot longer time

♥ bone broth is usually made with raw bones, not roasted or cooked bones

♥ bone broth contains apple cider vinegar to draw out the goodness of the bones

♥ bone broth is a healing soup rather than a flavouring base like stock

♥ commercial stocks are made with added flavours/preservatives/MSG and provide little healing benefits

 

A beginner's guide to bone broth

 

What are the benefits of Bone Broth?

Bone broth is a magical, nutrient-dense elixir full of proteins, vitamins and minerals that the body can easily absorb.

It’s packed with calcium, phosphorus, potassium, sodium, magnesium and sulfur. It’s great for everyone, but particularly good for those that have an illness, gut health issues or cannot eat a lot of food.

Another point to make is that it incorporates the ‘nose to tail’ approach to consuming animals. Bones are not wasted, they are used to provide more nutrients.

 

Benefits of Bone Broth

♥ helps to reduce joint pain due to the glucosamine and chondroiton

♥ helps to heal illnesses such as cold and flu and tummy bugs

♥ reduced inflammation in your body

♥ has a calming effect which can help with sleep

♥ helps you digest your food better

♥ helps to heal and seal your gut

♥ promotes strong and healthy skin, hair and nails due to the collagen

♥ helps the liver to remove toxins

♥ reducing, preventing and healing cellulite and wrinkles.

If you want to read up on the benefits, this article by Sally Fallon is a good one.

 

HOT TIP: When you have strained off the broth, you can whizz up the bones (as long as they are soft) and vegetables and use it for dog food. You just have to take out the onion and garlic or make it without.

 

How do you make Bone Broth?

There are heaps of recipes out there and different ways of doing it. Once you have been making it a while, you will probably come up with your own recipe, based on your preferences and tastes.

This is the basic recipe that Micheline uses, which she has adapated from one at Weston A Price.

 

Mich’s Bone Broth Recipe:

Ingredients:

Raw grass fed organic bones

Chicken: frames, thigh bones & 2 wings per frame, neck bones

Beef/Lamb/Pork: marrow, meaty rib bones, any meaty bones that still have cartilage attached

Up to 1/4 cup apple cider vinegar

1 large onion

2 garlic cloves

2 carrots

3 celery stalks + tops

Filtered water

Salt & pepper to taste.  Optional herbs & spices ie: parsley & turmeric to be added at the end.

 

HOT TIP: Chicken feet, wings and necks and beef marrow and knuckles help make your stock more gelatinous.

 

Method:

Place bones in the pot and cover with water.  Add apple cider vinegar.  Pre-soak bones for one hour minimum.

After the pre-soak add the remaining ingredients.

Bring to the boil. Reduce heat, cover & simmer for 8-12 hours, longer if you have the time to do so. It will give you a richer flavour.

Once time is up turn off the heat and allow the broth to rest in the pot to cool.

Remove bones with tongs and leave any meaty residue in the pot.

Now you have 2 options –  strain everything and have a clear broth or blitz with a food processor and have a thicker more flavoursome soup style of broth.

You can also make broth in the slow cooker – use the low heat setting.

 

HOT TIP: You can also add leftover vegetable scraps to your broth. Save them up in the freezer until you have enough to use.

 

How do you store Bone Broth?

Place into storage containers – ideally glass is the best option. Let the broth rest in the fridge – a fat layer will form and this will help to preserve the broth. Refrigeration will help the broth to gel or congeal if it has not done so.

It can then be stored in the fridge up to a week if it has a fat layer or frozen for 6 months.

If frozen in a glass container leave a gap at the top so that expansion of the liquid does not cause the glass to smash. See how I freeze and defrost in glass jars here.

You can also freeze it in ice cube trays (stainless steel is best) for quick and easy use in recipes.

 

How do you consume Bone Broth?

A lot of people just drink a cup of bone broth as it is. You might want to add a little salt and pepper and water it down to suit your tastes. Some people also drink it with lemon or crushed garlic!

If you don’t like the taste straight up, incorporate it into your cooking. Where a recipe calls for water or stock, use bone broth instead. Don’t forget that your broth may be concentrated, so do a taste test and add water as needed.

You can incorporate the fat layer into your meals or just skim it off and use it as a fat for cooking.

 

Why didn’t my Bone Broth gel?

There are a few different reasons for not getting a nice jelly consistency to your bone broth. Read this article: why didn’t my bone broth gel? 

 

Chicken Broth

 

How to use bone broth in your cooking.

♥ Poach eggs in a little broth

♥ Use it as a base for your favourite soups

♥ Turn broth into a gravy by thickening with cornflour or arrowroot

♥ Cook your rice, pasta or quinoa in broth

♥ Use in risottos or pilafs

♥ Add a little to homemade pureed baby food

♥ Use broth in mashed potato instead of or as well as milk

♥ Use half broth and half cream to make a delicious potato bake

♥ Use in place of milk in white sauce (or use half and half)

♥ Freeze in ice-cube trays and pop one or two in your smoothies

♥ Add it to your homemade pasta sauce or tomato sauce

♥ Add a dash or cube to stirfrys

♥ Use it as a base for curries, casseroles and stews

♥ Add some leftover vegetables and meats for a nourishing soup

♥ Use in savoury mince, chilli, shepherds pie and chow mein recipes

♥ Add to sliced mushrooms, cook and reduce for a lovely side dish

♥ Use it to make a flavoursome couscous

♥ Use in stroganoff and goulash recipes

♥ Put a dash in pesto and dips

 

Bone Broth Recipes

♥ Chicken Laksa

♥ Broth Bolognaise Sauce

♥ Mushroom Carbonara Sauce

♥ Hoisin Braised Chicken with Eggplant

♥ Coconut Vegetable Biriyani

♥ Slow-cooked Goat Chops with Polenta

♥ Greek Lamb Kleftiko

♥ Fussy Kids White Soup

 

Buy Bone Broth

Now if you really can’t be stuffed making your own broth or need a non-perishable and portable option, you can buy bone broth. However, you need to make sure the source is trustworthy and they are using the highest quality ingredients. Unfortunately some use meat from overseas and fillers like tapioca starch in their broth powders.

The one I trust is Take a Broth Tasmania which Micheline makes. She sources the bones and ingredients locally and has a one on one relationship with the farmers. Micheline makes bone broth powders, strips (a world first), broth salts, broth spice rubs and even broth lollipops!

 

 

More reading:

For some further reading about bone broth and all sorts of nourishing foods, you can’t go past Sally Fallon’s, Nourishing Traditions cookbook. It’s a must have.

 

Micheline Andrews

Micheline’s story:

I came across broth via my own personal journey about 4 years ago after not healing properly from a hip injury/surgery.  I knew that I had done some damage to my gut from pain medication.

I discovered the Weston A Price Foundation and it triggered a memory of my grandparents who had a pot continually on the stove top.  Having nothing to lose and having my own produce, I started making and consuming broth.

Hair and nail growth was the first thing I noticed, then movement in my injury site improved along with the pain.  I was so overcome that something that was so simple and all natural helped me so much, I wanted to share it with others to help with their healing.

Find Micheline’s amazing broth products here.

 

Want to talk broth? Join Micheline in her Facebook group, Bone Broth Basics.

 

Who make their own bone broth? What other tips do you have for us?

 

 

 

 

Filed In: FOOD, HEALTH / Tagged: beef broth, bone broth, broth, chicken broth, gut healing, health, paleo, stock

Ditch the New Year Resolutions for a healthier 2015

January 8, 2015 · Leave a Comment

Ditch the New Year Resolutions for a healthier 2015

 

Today’s guest post is from the lovely Jessica Donovan from Energetic Mama.  She is sharing her expert tips on how to have a healthier 2015 – without the guilt!

 
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Ditch the New Year Resolutions for a healthier 2015

 

Let me guess, you have set a New Year’s Resolution, focused on the fact that 2015 will be the year to drop weight, get healthy, quit sugar, get fit, ease up on the booze or quit smoking.

Maybe you have already ‘broken it’ by indulging in a glass of wine or a yummy dessert at your friends BBQ, after all it is the socialising season! Maybe you haven’t yet started because you can’t join the gym while the kids are still on school holidays.

Sorry to be the bearer of bad news but New Year’s resolutions don’t work and here is why. As soon as you slip from your resolution, which is usually unrealistic and depriving, you have failed; you have fallen; you have been unsuccessful yet again. This does nothing for your self-belief, you fall back into old habits and vow to try again next year! Sound familiar?

Set yourself up for success in 2015 with my tips for a sustainable healthy way of life

 

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Health is a lifestyle not a destination

When we are focused on reaching a specific goal we forget to enjoy ourselves along the way. We put our lives on hold and waste precious time! Start doing the things that make you happy NOW. Don’t wait for that magical day when you fit into a certain dress size or are satisfied with the number on the scales to book your holiday to the beach or buy that little black dress. Live like you have already reached your goal, you will be happy and it will be much easier to achieve.

Count Nutrition not Calories

Counting and focusing on calories is not a healthy or sustainable approach to food. Focus instead on consuming food that nourishes your body nutritionally. Food is our fuel, it is our friend, not our enemy! Let’s have a look at a nutritionally rich green smoothie, containing fresh fruit, coconut milk, chia seeds and spinach, which contains close to 400 calories. Compare that to a can of diet soft drink that has 0 calories. Which is better? The can of soft drink contains no calories but no nutrition either? The artificial sweeteners (chemicals) will leave us craving sugar leading to unhealthy food choices. The smoothie however will fill us up and satisfy us nutritionally for hours. I know which I would choose!

 

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Focus on getting the good stuff in

Depriving ourselves of the things we enjoy only sets us up for disaster. Our focus is on the specific things we are ‘not allowed to have’ and we now want them REALLY badly! Focus instead on filling ourselves up with the good stuff and your need for junk simply diminishes! I am not just talking about food here either, fill your life with things you love, surround yourself with positive people, work towards a satisfying career and make time for activities you enjoy.

Choose your language carefully

Phrases such as “I should”, “I must” and “I can’t” are not very helpful and often create feelings of guilt. As soon as we tell ourselves we should be doing something it creates a battle in our head. What we are really telling ourselves is we are not doing things well enough and we “should” be doing them some other way.

Restrictive terms such as “I can’t have sugar” or “I must not eat that” can work in the short term but are not usually sustainable and we fall off the wagon once again! It is human nature to rebel, even against ourselves! “I could” and “I choose” are much more positive and helpful phrases to use. “I could go to the gym”, rather than “I should go to the gym”. “I choose to eat a big salad every day” because it makes me feel good rather than “I can’t have a piece of cake because I am on a diet”, see the difference? The language you use both in your own head and when communicating with others has a profound effect on the way you feel and the actions you take.

How about making 2015 the year that you start the lifelong journey to FEEL better, wake up with more than enough energy to embrace your day and make food choices that make you feel fresh, light and energised? Who is with me?

 

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About Jessica:

Jessica Donovan is a woman’s holistic health expert who helps mums get their sparkle back and become a more energetic, calm and joyful version of themselves. She is a one stop shop for all things nutrition, stress and hormone related. Jessica combines her deep naturopathic knowledge with a realistic, empathetic, inspiring and down to earth approach to empower women to look after themselves and take charge of their own wellbeing.

Jessica has created a brand new online course, Delicious Wellbeing, a 6 week program nourishing mums to vitality through real food, find out more here.

Find Jessica at her website or on Facebook.

 

 

 

 

 

Filed In: SELF / Tagged: good health, health, new year, resolutions, wellbeing

Sophia Eats – A book review and giveaway.

July 25, 2014 · 51 Comments

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One thing that really annoys me is ‘toddler formula’ !! 

Even way back when my kids were little (15 years ago now) and I wasn’t as nutritionally savvy as I am now, I still thought, that is crazy!  Why not just feed kids food?

Let’s face it though – nutrition can be confusing! Toddlers are notoriously fussy eaters and it can be hard to know if they are getting the right amount and type of nutrients.

Leading Aussie naturopath and nutritionist, Emma Sutherland, has the solution.  

After becoming a new mum a few years ago, Emma saw a need for a one stop guide for overall toddler health and vitality….. so she created it herself! Sophia Eats – A Parents Guide to Toddler Health & Vitality is now available directly from Emma on her website.

 

“When I was pregnant I began thinking about how I could ensure my child also shared my passion for food. I simply couldn’t imagine raising a child who wouldn’t enjoy hours of cooking and meal times with me! ” Emma Sutherland.

 

This is not just another recipe book, Emma has also shared a lot of amazing information about nutrition as well as practical advice and tips on toddler health in general.  This lady knows her stuff – it’s not outdated nutrition advice!

Gut health is a feature and Emma has a fabulous recipe for bone broth and advice about probiotics.  Emma even talks about removing toxins from your child’s diet and relaxation techniques. You will find food tips for better behaved kids, getting kids to sleep and calming hyperactivity as well as strategies for fussy eaters. It’s very much an holistic approach.

The photography is stunning and Sophia is such a cutie and makes a great model!

 

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The book is full of little gems of parenting wisdom like… “The table is a place of emotional warmth and connection”. It’s all about taking the stress out of meal times and instead making them a fun, pleasureable experience for everyone. I  mean … who doesn’t want that?

The recipes are simple but all feature nourishing whole foods – things like apple and chia muffins, chocolate ‘ice cream, jelly vitamins and immune boosting milk. The recipes are suitable for all ages, really.

I love this book!

Emma writes in a friendly way that makes you feel supported. No holier than thou parenting advice here! Just helpful, useful information and tips that are achievable and easy to put into practice.  I am thrilled that this information is available to parents to help them negotiate the tricky world of toddler feeding (without going insane).

And … no toddler formula in sight!

 

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What’s in the book?

♥ Sophia and Emma’s favourite recipes, tried, tested and proven successful!

♥ 7 day diet diary template with portion suggestions

♥ Top 10 things nobody told you about being a parent

♥ Top tips for fussy eaters and frustrated parents

♥ Top 8 nutrients for a growing toddler

♥ 5 food mistakes even smart parents make

♥ How to become a food detective

♥ Is your toddler getting enough nutrition?

♥ 10 foods to ensure better behavior

♥ Foods to help your toddler sleep

♥ Quick & healthy family breakfast ideas

♥ My top 6 nutrients for toddlers – what is the research saying?

 

You can get it for direct download at Emma’s website here.

 

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Giveaway:

This giveaway is now closed. The lucky winners are Glynis, Claire and Winsome.

Want to win one? Emma is kindly giving away three copies of Sophia Eats!!

All you need to do is:

♥ Be a blog subscriber (add your email to the right hand side box)

♥ Like Emma’s Facebook page, Emma Sutherland Expert Nutritionist

♥ Leave a comment on this blog post telling us why you want to win

 

 

[box] Terms and conditions. This giveaway runs until 9am, 4th of August 2014. One winner will be chosen using a random number generator from those meeting the entry criteria. Giveaway is open world-wide. Please make a note to check your emails! Good luck![/box]

 

 

Filed In: HEALTH / Tagged: ebook, health, recipes, toddler

What is Ayurveda?

May 2, 2014 · 8 Comments

What is Ayurveda

 

What is Ayurveda?

Thousands of years before modern medicine provided scientific evidence for the mind-body connection, the sages of India developed Ayurveda, which continues to be one of the worlds most sophisticated and powerful mind-body health systems.

A sister science to yoga, the term Ayurveda is composed of two Sanskrit words – Ayu meaning life & Veda meaning knowledge or science. This “Science of Life” originated in India over 5000 years ago, making it one of the world’s oldest health care systems. It is not merely a health care system to treat ailments but a complete philosophy that encourages the pursuit of a healthy lifestyle.

According to Ayurveda each individual is unique, a combination of physical, mental & emotional characteristics which are known as his/her constitution (Prakruti). Many factors, both internal as well as external can affect this constitution eg. One’s emotional state, diet, daily food choices, season and weather, physical trauma, job and family relationships. Once we understand that these factors can cause an imbalance in our constitution we have a choice to take appropriate action to nullify or minimise their effects.

Ayurveda is a personalized approach to health, and knowing your mind-body type allows you to make optimal choices about diet, exercise, supplements, and all other aspects of your lifestyle Ayurveda is a complete knowledge of life that teaches us how to live in tune with nature and elevate ourselves into the higher realms of happiness – the ultimate goal in life.

Ayurveda recognises three primary energies, Vata, Pitta & Kapha. Together they regulate every physiological and psychological characteristic from basic cellular processes to the most complex biological functions. When these forces are in a state of natural balance the defence mechanism of the body works at peak efficiency.

 

Vata – represents momentum. The element associated with Vata is Air

Pitta – represents metabolism. The element associated with Pitta is Fire

Kapha – provides substance and support. The element associated with Kapha is Water

 

Life challenges us with many opportunities. Although there is much over which we have little control, we do have the power to determine our diet and lifestyle. To maintain balance and health it is important to give attention to these decisions. Diet, lifestyle and the use of products containing herbs appropriate to individual constitution strengthen the body, mind and consciousness which enhances ones natural beauty.

 

 

Want to learn more about Ayurveda?


Check out The Handbook of Ayurveda.

 

Filed In: HEALTH, SELF / Tagged: ayurda skincare, ayurveda, ayurveda skincare, ayuverdic, dosha, health, kasha, pita, skincare, vata, what is ayuverda?

Natural New Age Mums Chat About…… Health Coaching

October 24, 2013 · 12 Comments

Welcome to another “Natural New Age Mums Chat About…”

I am so excited to be featuring some amazing Aussie mums who specialize in their own particular natural and/or new age area. The aim is to give us a little bit of inside information into some new things we may not know about, but are curious.

Today I welcoming the beautiful Brenda Janschek from Brenda Janscheck Health and Lifestyle to tell us all about health coaching!

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Tell us about yourself…. Hello, I am Brenda Janschek, I have two beautiful children who are the light of my life, who are 7yrs and 9yrs of age. Being a mother has been my crowning glory and my family are the most important thing to me in the world. I am also a Nutrition Coach (www.brendajanschek.com) and I’m addicted to my morning walks around my beautiful beach suburb of Coogee. Oh, and I love good food. I live to eat!

What is your outlook on life? Try not to judge others, everyone is going through something. I believe that we should all take utmost care to look after ourselves, so that we can then look after our loved ones and our world. It’s not always easy to do this but awareness and small changes can make a big difference. There is always a positive outcome or learning opportunity in any challenging situation, we just have to be open enough to find it. Respect our bodies and our earth and we will be rewarded with good health and good karma. 

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So, what is health coaching ?

Health Coaching focuses on embedding a healthy, sustainable approach to diet and lifestyle through focused support over a number of sessions. Coaches challenge the client to identify their goals and values and aim to transform their goals into action through education and support. Ingraining positive, healthy habits lays the platform for optimal long term physical and emotional health.

Through my speaking, blogging, workshops and programs, I inform and educate parents about the importance positive nutrition plays in the overall health of our children, and how addressing this while they are young will greatly affect their health in the future. I hope to encourage and empower parents and children to make healthy choices to improve their quality of life and prevent them from developing the many debilitating conditions that are sadly on the rise.

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What do your nutrition programs involve?

I run a few programs which aim to get families back on track with healthy eating and a healthy life.

I have my informative Plentiful Workshops which include presentations and tastings on Healthy Lunchboxes, Healthy Tasty Treats and Gluten-Free Eating. And I currently have a DIY Christmas Food Gifts and Beauty Products scheduled for the end of November.

I also conduct Kitchen Reboots, which involves a pantry, fridge and freezer clean out and which I consider is an important step in overhauling your health , and which empowers parents with information and tools so that they can continue to implement the positive changes.

Flavour  Food Tours show my clients the best places to shop and the best products to stock up on.

One-on-one coaching is also available for those who have more individual needs or who want to ensure they imbed these changes into their lifestyle.

I also run Kids Cooking Classes, which are an incredible amount of fun. They are beneficial in getting kids involved in the ritual of cooking and learning lots of other things without even realising it!

Alarna cooking

Why would you recommend your services ?

Food and family are my passions, and I live them with joy and enthusiasm every day. I strive to guide other parents through the maze of confusing information related to food, and to reconnect with positive nutritional habits that ensure positive well-being for themselves and their families.

Sadly, the reality of our existence is that we are seeing a dramatic increase in so many health conditions with our children, such as ADD, ADHD, auto-immune disorders, obesity, Type 2 diabetes, inflammatory diseases and many more illnesses. We can no longer ignore it and we need to explore the real reasons behind this. And there’s no reason why we can’t have some fun along the way!

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Do you have a favourite inspirational quote?

These are two of my current favourites:

“If you really want to make a friend, go to someone’s house and eat with him….the people who give you their food give you their heart.” Caesar Chevez

“Food for the body is not enough. There must be food for the soul”  Dorothy Day

How can people get in touch with you?

Website: www.brendajanschek.com

Mobile: 0418 649 329

Email: brenda@brendajanschek.com

Facebook: www.facebook.com/bjhealthandlifestyle

Twitter: BJanschek Instagram: brendajanschek

 

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Special Offer:

Would you like to try out health coaching?

Brenda is kindly giving all of you 20% off her Kitchen Reboot program in person or skype. Just send her an email at brenda@brendajanschek.com and mention NNAM!

And if you like Brenda on Facebook and sign up to her free newsletter, she will give you all a 7-day meal plan plus pantry staples list for FREE!

But hurry, these offers expire on the 31st of October at midnight!

 

 

Filed In: HEALTH / Tagged: health, health coach, workshops

The Future of Travel – Health and Wellbeing

October 16, 2013 · 38 Comments

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Travel can be really difficult for those of us following a healthy lifestyle.

We are okay in our own homes, cooking our own meals and doing our exercise, but as soon as we are moved to a different location, all of these things become a lot harder.

The people at Marriott Hotel and Resorts are undergoing a total re-vamp of their brand and are keen to bring in some innovative new ideas. They have asked me what I think the future of travel looks like in the area of health and wellbeing.

Well, you know I am not backward in coming forward and I have so many ideas that would make it easier for us to travel and stay healthy and well. My work background has been in several five-star hotels, so I have a bit of a behind-the-scenes experience as well.

So these are a natural, new age mum’s ideas of how I would like travel to look in the future.

♥ Health Food Lovers Mini Bar.

When booking accommodation with a hotel, guests will have an option of requesting a Health Food Lovers Mini Bar for their room. This option will have a range of Australian made, real food, additive-free options for the guest who cares about their health.

A rocking, healthy mini bar would include things like:

COLD DRINKS:  Alkalized Water, Coconut Water and Green Smoothies

HOT DRINKS: Organic herbal teas and Organic ground coffee and cacao with a French press

SWEET: Raw chocolate bars, Bliss balls and Chia puddings

SAVOURY: Kale chips, Grass-fed beef jerky and Activated nuts

As well as being able to munch on healthy food in the hotel room, these options will be handy for guests  to use as snacks while out and about and on the next leg of their journey.

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♥ Natural Toiletries.

Guests will be provided with chemical-free toiletries in their hotel room. An Australian made skin care range using the finest natural ingredients and recyclable, eco-friendly packaging will pamper guests and keep them healthy. As well as the regular soap, shampoo and conditioner, guests would also be indulged with a sachet of aromatherapy bath salts for the ultimate relaxation.  A small aromatherapy travel candle will be next to the bed to freshen the guest’s room and help them to relax.

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♥ Healthy Body Channel.

To help guests stay fit while travelling, hotels will offer a range of wellness videos available for free via the in-room TV channels. On offer would be a range of options such as yoga, pilates, aerobics and zumba and also guided relaxation and meditation programs. They will be ready to play at any time and enable the guest to exercise and relax in the privacy and comfort of their hotel room.

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♥ Chemical Free Cleaning.

To improve guest and employee health, hotels and transport companies will move towards chemical free cleaning. Using natural, plant-based products and essential oils in every day cleaning and laundry, these methods will ensure a healthy, safe travel experience for all.

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♥ Care packages.

As part of a hotel’s room service menu, guests will be able to purchase care packages. The packages would feature a range of things the guest might need to feel better or enhance their stay.  A first aid package, a cold and flu package, a sleep-well package, a jet lag recovery package, a happy tummy package are just a start! A naturopath can be used to advise on natural remedies and appropriate inclusions.

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♥ Water stations.

Airports, train and bus stations and even larger hotels will have a water bottle top up station. For a nominal amount, travellers can fill up their water bottles with fresh, filtered water from a water station. This eco-friendly innovation would be healthier for travellers as they could use stainless or glass bottles and avoid plastic. Transport companies and hotels might like to support this idea by providing their valued guests with a free stainless steel or glass water bottle with their logo!

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What do you think? Are these some ideas you would like to see? 

I think the future of travel in health and well-being will head towards a more holistic approach. It will be meeting guests needs using natural, healthy concepts and forward thinking, environmentally responsible innovations.

Have you got some ideas too?

Well Marriott Hotels and Resorts want to hear what you think the future of travel will be like. You can win free nights at any Marriott Hotel.

So get your thinking caps on, come up with an awesome idea and submit it here. You can enter in the category of Health and Wellbeing or you might have some ideas for the other categories of Technology, Eat and Drink and Style and Design.

I can’t wait to see what you all come up with!

 

How do you stay healthy when you travel? Do you find it difficult?

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Filed In: HEALTH / Tagged: care packages, essential oils, health, travel, water bottles, water stations

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