Healthy Halloween treats

Getting creative in the kitchen, two natural color agents that I used for this Halloween are: Beetroot and Pandan leaves (also known as Screwpine).

Carved capsicum with dips:

2 capsicums, lids cut off and seeds removed. Wash and allow to dry. Use a sharp knife to carve faces. Add dips of your choice, I had beetroot dip and capsicum dip. Chop 2 carrots into sticks for the dips.

Banana ghosts (see above pic):
Cut 2 peeled bananas into half. Slice them into half lengthwise. Place them on baking paper. Drizzle with honey/tahini. Drizzle with coconut. Cut each blueberry into 4 portions. 2 portions add up to a set of eyes for each banana ghost. Dip in honey/tahini to stick them to the banana. Add a skewer/ice cream stick to the end.

Mandarin pumpkins with kiwi:

Peel 2-3 mandarins. Slice 1 kiwi, into a stalk-like shape. Place above the mandarin.

Frog eggs:
Soak 1 cup sago in water for 30 mins. Pour onto sieve and rinse with water. Bring a pot of water to boil. Add sago and stir constantly. Add 1 pandan leaf (tied in a knot) and allow to boil for additional 20-30mins. Turn off fire. Close lid for 10 mins. Stir and allow to cool. Strain and rinse sago. Cut cooked pandan leaf into half. Twirl pandan around the spoons to give them a 'swamp' like look.

In a separate pot, add 2 tbsp coconut cream, 1 cup water and 3 tbsp brown sugar. Stir and allow to cool. Blend 4 pandan leaves (sliced) and 1 cup water in a blender. Strain pandan juice. Add 5 tbsps pandan juice into the coconut cream mix. Make sure it looks green. Pour sago into the mixture and mix well. Pour into glass jars.

Red eyeballs:

Boil 2 small beetroots (peeled) in water. Boil till the water turns blood-red. Remove beetroots and place on a plate. In the beetroot water, add 2 slices ginger, 1 tbsp brown sugar and 12 glutinous rice balls filled with black sesame. Allow the ingredients to boil for another 10-15mins. Cool and pour in a serving bowl.

Beetroot hearts:

Chop the beetroot into slices. Place them on a serving plate. You can place the leftover kiwi from the mandarin pumpkins here too. In your carved capsicum, you can make your own beetroot dip and place it in there.

Happy Halloween! :)

Wisdom from a graduate

I came across this youtube video by Tim Minchin - who gave such an inspiring speech at the University of Western Australia. Graduation Speech here

It reminded me of my graduation this year - there was alot of hardwork, endless exams and a sense of achievement when finishing a Science degree. In a way, I resonated from Tim Minchin's speech as he mentioned the need for arts and science graduates to work together. Being brought up in a creative childhood, it nurtured my right brain as I indulged in painting, design and sculpture. Then came my interest in Science - not just any science but the curiosity over how Nature can heal disease.

It continues to fascinate me when working closely with Bush flower essences. My husband would often come back from the hospital feeling drained and not himself. I sprayed Space Clear essence on him and give him a dose of Emergency essence. The immediate change I saw in his eyes was astounding, it affirmed the 'Spirit' side of Natural Medicine. In fact, many health practitioners can feel drained from work - hence the word 'taking work back home.'

Anyway, enjoy Tim Minchin's inspirational speech - I'm sure it's worth 11 minutes of your life :)

Back to basics

Life at the country was great - it had all the things that a modern lifestyle lacked.

In the country, you are not concerned about your mobile phone as it is often out of service. You are greeted by Nature - the green trees and lush forests that calm you down.

You indulge in breathing in fresh, crisp air.

As a Naturopath, I often encounter clients who want quick fixes and results. Unfortunately, because the way we live is unnatural - unless you are committed to make small steps towards lifestyle changes - the common symptoms of disease continue to creep in. There are herbs and nutrients that help in reducing these symptoms, but can they really fix someone if they choose to: smoke? live sedentary? eat junk food? binge eat? Then I am temporary 'fixing' someone and not addressing the real cause of disease.

So how do we take charge of our health - when we live such busy lives? Make yourself the priority when making food choices and keeping your stress levels down.

Stress is the modern killer - with that not addressed - it can lead to inflammation, which can lead to inflammatory diseases (e.g. arthritis), raised cortisol levels that lead to insomnia, mess up your hormones (via the hypothalamic pituitary ovarian axis), thyroid issues (hypo/hyperthyroidism), etc.

Medicines and bad lifestyle habits cannot compensate for lack of fresh air, water intake, natural food, exercise, meditation or sunlight.

What if you knew your environmental choices also impacted your health?

It was an awesome Environmental Film Festival Melbourne. I met intelligent and passionate individuals who cared for the consequences of our actions. Two films, both with a hint of sadness and emotional roller coaster explored the reasons behind buried rivers and dying bees.

As a Naturopath, my passion for herbs and giving people an alternative from pharmaceutical drugs sounded quite far from the message from the film festival. However everything began to 'click' and make sense as I linked them together.

Here I share with you 3 environmental choices that can also have a significant effect on your health.

1) Plastic use: 

Eating and drinking with plastic (takeaway containers and drinking bottles) and heating food with plastic leeches bisphenol A (BPA) into your body. BPA is an endocrine disruptor, which has been linked to oestrogen dominant diseases such as breast cancer.

Environmental impact: Plastic does not degrade over time and contributes to the growing waste in the landfills.

Eco friendly option: Stop buying bottled water. Invest in an eco friendly bottle e.g. stainless steel. Heat food with glass, such as pyrex. Reduce plastic use by eating at the restaurant/joint instead of takeaway. Also cook in bulk - you save money and bring food to work in glass containers that are microwave safe.

2) Tuna consumption: 

Tuna and swordfish are high in mercury which contribute to heavy metal toxicity in humans. High mercury levels can contribute to fertility problems.

Environmental impact: Tuna is being extensively overfished - depleting the ecology of the ocean. The bigger the fish such as tuna and swordfish, the higher in mercury. Consciously avoid consuming tuna.

Eco friendly option: Consume fish on the bottom of the food chain, they are smaller and contain minimal amounts of mercury. Examples include sardines, anchovies and mackerel. For sardines and anchovies, they are a better source for good quality fish oil (low mercury levels) and are high in calcium.

More info: Good Fish Bad Fish

3) Pesticide use: 

What if you knew that non-organic fruit and vegetables actually can contribute to various health problems? Naturopaths have a list of fruit and veg that are under the 'dirty dozen'. These are extensively avoided when you go through a detoxification due to the pesticide content. Fruit such as strawberries are sprayed about 12 times with pesticides, the humble broccoli is not spared too. Fruit and veg with high surface areas and textures are most vulnerable to retaining the pesticide count.

Environmental impact: The normal, local organic farmer is in a disadvantaged position whenever you vote with your dollar to supermarket 'fresh' fruit and veg. The organic farmer does not use any of these pesticides and thus the price of his produce are higher. He cannot compete with the big guys who use genetically modified crop and pesticides to increase the amount of yield. He is in bigger risk in going out of business.
The bees are dying all over the world - and the film More Than Honey pinpoints the cause - the extensive use of pesticides and abuse of bees that contribute to colony collapse.
Eco friendly option: Support local farmers at the farmer's markets. Order organic boxes from ethical suppliers such as CERES fair food. Support local organizations that believe in sustainable practices that put the bees welfare first, such as Rooftop Honey.

In the end of the day - even one small action can make a difference. Vote with your dollar (when possible) and spread the message that you love your environment.

5 things I would tell my past Self

If you had a time machine, what would you tell your past Self? These are my 5 keys of wisdom that I would tell my past Self.

1) Failure is the key to success, enjoy failing because if you don't - you won't learn. The most important thing: Don't ever give up!

2) Worrying does not help - it often increases stress and prevents you from being Present. Trust and Allow things to unfold as it is.

3) One door closes, another opens. Job hopping just affirms that you need to stay true to yourself, your vision of your own dream. After years of living in denial that I would be happy supporting other people's dreams and expectations - I let go and followed my dreams.

4) Honor your Truth. As hard as it may be, tell the truth even though your voice shakes.

5) Surround yourself with people who inspire, encourage and believe in you. It is important to be around people who motivate you to be the best you can be.

Winter walk

Whenever I think of going out during winter in Melbourne, I equip myself with a thick scarf, beanie and jacket. Winter is no excuse to avoid exercise. Whenever people think of the word 'exercise', some cringe as there is some negative association - sweat, breathlessness and sometimes physical pain.

I used to be one of them. But then my perception changed when I realized that like what most people didn't see was the immense benefits we get from a simple walk, a breath of fresh air, being mindful of the surroundings and the time spent in nature reduces stress levels.

The hardest part to get outside is actually the mind. The Mind plays such a huge part in discouraging physical activity. It conjures up all kinds of reasons and excuses for you to not exercise. My tip: Before your Mind gets to you, get your physical body out the door without thinking. That just frees out the "But...& Erm" of exercise.

Happy Monday :)

3 steps in reducing Pre-menstrual syndrome

Most women experience an increase in mood swings, depression, anxiety and sugar cravings before their period.

Pre-menstrual syndrome (PMS) can be categorized into 5 groups:

PMS (A) - Anxiety: nervous tension, irritable, angry outbursts, crying

PMS (D) - Depression: sadness, depression, insomnia, social withdrawal

PMS (C) - Craving: Craving sweets and refined carbs (e.g. white bread), irritability, headaches

PMS (H) - Hyperhydration: Water retention, swelling breasts, oedema, feeling bloated

PMS (P) - Pain: Breast pain, aches in the abdomen and lower back

3 steps in preventing PMS:

- Eat better: This is the most important step. Avoid sugar (choc, lollies, ice cream) and refined carbohydrates (white pasta, white bread) as they are inflammatory. Inflammation contributes to increases prostaglandins that contribute to pain. Also avoid alcohol (depletes B vitamins necessary for preventing depression/anxiety), processed meats, caffeine.

Increase the intake of a wide variety of green vegetables (brocooli, bok choy, cabbage) and fruits (blueberries, apples, pears, etc). Include good fats as they are required for healthy hormonal function - that can include avocado, cold pressed flaxseed oil.

- Stress less: Stress can increase the inflammatory markers that drive pain and disrupt the nervous system. Calming herbs that work on the nervous system can settle the nervous system. However I highly recommend incorporating lifestyle changes such as meditation or yoga as a long-lasting solution to maintaining a calm nervous system.

- Move your bowels regularly: The gut is the seat of your health. By increasing the amount of high fibre foods  (fruit, veggies) in your diet, it helps in getting rid of toxins that are often reabsorbed.

Soup for a 9 degree day

It's freezing today! That has led me to crave some good old hearty warm soup to keep me going.

Here is the recipe, which can be adapted to vegetarian (choose veg stock & omit chicken).

"Warm me up" Lentil soup - Serves 4-5

4 litres filtered water
250g mixed lentils, soaked for 1 hour in water. Discard water.
4 Massel stock cubes (Veg/Chicken)
1 onion, sliced
1 medium leek, sliced
1 cup button mushrooms, sliced
3 fresh corn, chopped into 3 pieces each
4 tomatoes, chopped into cubes
3 carrots, chopped in chunks
4 potatoes, chopped in chunks
1 free range/organic chicken breast
2 tbsp tamari sauce
1 tbsp dried herbs (thyme, parsley, rosemary)
dash of pepper
4 tbsp Rice bran oil

In a medium heated pan, add 2 tbsp of rice bran oil. Add the chicken breast and cook 7 mins on each side. Put aside and allow meat to cool. Slice the chicken breast into thin shreds.

Add 2 tbsp of rice bran oil to the pan and cook the onion, leek and mushrooms till brown. In a huge pot of boiling water, add the ingredients: lentils, onion, leek, mushrooms, chicken breast, corn, stock cubes, carrots and potatoes.

Bring soup to boil for 20 mins and reduce to simmer for 10 mins. Add tamari sauce, pepper, dried herbs and tomatoes. Simmer for another 20 mins.

Enjoy! P.S. most people do not soak lentils. From my experience, I get indigestion if I do not soak lentils.

Debunking the milk myths

Advertisements and dairy companies tell us that consuming cow's milk builds healthy bones. The calcium content of cow's milk and yogurt stands at 200-400mg of calcium per cup. The truth is, there are dairy free alternative options out there that do the same job.

Many people are lactose intolerant and lack the enzyme lactase to break down dairy products. Other calcium sources include:

1) Sardines: 400mg of calcium per 3 oz.

2) What about the humble Sesame? 1 tablespoon of sesame seeds equals to 88mg of calcium. This high source alternative should be considered. Sesame is made into sesame butter, also called Tahini. The unhulled version contains more B vitamins and minerals.



What other nutrients drive healthy bones?
Besides calcium, Vitamin D (derived from 10 minutes of sunshine a day or a healthy serve of sardines) is also important in maintaining bone health.

Magnesium and calcium work together in maintaining healthy bones, so a great vegetarian option for magnesium is almond milk. Combine consumption with calcium rich unhulled Tahini on gluten free bread. Talk about real food choices for bones!

There's a time for everything

I used to wonder if there was a greater force outside ourselves that lead us down to a path less traveled. I do believe this force exists, as the reason why I decided to study Naturopathy was a personal inspiration by another Naturopath who solved my health problems.

During the last few days, I faced some difficulties that were outside my control. I began to reflect on the feeling of being unable to accept these difficulties, in a way that I felt attached to the final outcome. Then I realized that there is always a time for everything to fall into place and unfortunately with the situation I am faced with, there was no choice but to accept it as it is.

Have you ever experienced a similar situation like this? Do share.

3 tips in managing Fructose Intolerance

Fructose malabsorption can be diagnosed using a hydrogen breath test, which recognizes unabsorbed fructose. The foods we eat are made up of many components, including sugars. Fructose is a sugar found naturally in many foods, including honey, wheat, fruits and vegetables. Fructose is present in a single sugar form and also as a chain of fructose sugar units (fructans). Normally, fructose is absorbed in the small bowel. In fructose malabsorption, the normal absorption of fructose is impaired.

Table 1: Where are FODMAPs found?

Excess Fructose	Fructans	Lactose	Galactooligsaccharides	Polyols
Honey Apples Mango Pear Watermelon High-Fructose Corn Syrup Corn Syrup Solids	Artichoke Asparagus Beetroot Chicory Dandelion leaves Garlic (↑amts) Leek Onion Onion powder Spring Onion (white part) Radicchio Lettuce Wheat (↑amts) Rye (↑amts) Inulin Fructo-oligosaccharides	Milk Ice cream Custard Dairy desserts Condensed milk Evaporated milk Milk powder Yoghurt Margarine Soft unripened cheeses (e.g. ricotta, cottage, cream, mascarpone)	Legume beans (e.g. baked beans, kidney beans, bortolotti beans) Lentils Chickpeas	Apples Apricots Avocado Cherries Longan Lychee Nectarines Pears Plums Prunes Mushrooms Sorbitol (420) Mannitol (421) Xylitol (967) Maltitol (965)

In my experience, dietary avoidance (FODMAP diet) is not a long-term solution in managing Fructose intolerance. As a Naturopath, I work differently compared to dieticians. I investigate the cause of fructose intolerance through functional clinical testing. The urinary indican test is one of the tests that I use to determine the amount of bad bacteria in your digestive system.  By combining this with a thorough 90 min clinical case taking - it narrows down the root problem of your health issue.

Most causes of fructose intolerance can be pin pointed to SIBO (small intestinal bacteria overgrowth). A relatively new term for most, symptoms of SIBO include bloating, gas, constipation / diarrhoea, abdominal pain, belching & flatulence, nausea, reflux and fatty stools. Other signs include: worsening of symptoms when on prebiotics, xylitol or sugar alcohols.

3 tips:

1) Short term management: Get familiar with FODMAP foods and only avoid when necessary. Keep a food diary to document the foods that affect you.

2) Once SIBO is suspected, your Naturopath will put you on a herbal anti microbial treatment.

3) Healing the gut wall: Through gut healing nutrients such as glutamine, zinc and vitamin A. This reduces inflammation and prevents the gut from getting aggravated from certain foods.

3) Support the digestive system: The digestive system requires support through herbal tinctures or digestive enzymes to help facilitate its function.

Walk in Nature

On my recent trip to Monbulk - I spent 2 nights there contemplating Nature and observing the mind.
The mind can be your worst enemy - constant mind chatter, worries and stress block the path to peace and serenity. The 3 day retreat gave me the time to watch the mind and also immerse myself with the natural environment. It is important to reserve time for Self - to renew and allow for reflection.

Here are some photos of flowers, leaves and contrasting colours and textures.