Holistic living: Spring Guide

Spring is a time of rebirth and growth, the perfect catalyst to take charge of your health. Wether your goals are improving energy, a gut detox or losing a few kgs for that “summer body”. Now is the best and easiest time to get started. The bees are buzzing, the birds are singing and the days are getting warmer. What more motivation do you need?  

Seasonal Eating 

Fruits

  • Apple, avocado, berries, grapefruit, lemon, mandarin, rockmelon, blood orange, papaya, pineapple, pomelo, passionfruit and tangelo

Vegetables

  • Globe artichoke, asian greens, broad/green beans, beetroot, broccoli, cauliflower, chilli, garlic, kale, lettuce, mushroom, shallots, peas, potatoes, chard, silverbeet and spinach

Energetic eating - cleansing 

Although im not big fan of fad diets or juice cleanses etc. Spring is a time to look at your diet and reassess what serves you and how you can nourish yourself best. Look at eating lighter after those cooler months and start to establish: daily salads greens, healthy juices, morning apple cider drink or look at introduce some fasting if that suits you. By adding a few simple changes during this period, you’ll easily lose some winter weight and improve energy levels!

Exercise and mindfulness 

  • Get the body moving and stimulate lymphatic flow. Jogging, cycling and swimming daily are great ways to help remove waste products from the blood via the lymphatic system.

  • Detoxify stagnation of the internal organs with plenty of squats, Russian twists, bicycle twists and 1 min of daily planks

  • Spring clean! The office, wardrobe or pantry getting out of control? Create a list and declutter these spaces to bring harmony as the weather heats up

  • Start a morning walk and practice mindfulness, each day become grounded by noticing the change in the flora and fauna around your local area

If you would like support to meet your health goals this spring, get in contact!

If you would like support to meet your health goals this spring, get in contact!

Hemp bliss balls

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Hemp bliss balls

Bliss balls are the perfect afternoon or lunch box guilt free snack. Unfortunately most commercial ones are expensive, full of preservatives and other nasties that can trigger digestive issues. This recipe is easy to make, delicious, nutritionally balanced, vegan and gluten free!

You will need

  • 4 Tablespoon's of hemp protein (or other plant based one)

  • 10 pitted dates 

  • Handful of almonds 

  • 2 Tablespoon's of cacao (or carob if you prefer caffeine free) 

  • 1/4 cup of sunflower seeds

  • 1/4 cup of pepitas

  • 1/2 desiccated coconut 

  • 3 Tablespoon's of coconut oil 

  • Hemp and chia seeds to roll balls in 

Directions 

Soak almonds overnight 

Pat dry and blend in food processor 

Pit dates and wash in warm water to soften 

Add all dry ingredients to almond mixture

Then add the dates and coconut oil and blend until mixture sticks together 

Roll into small tablespoon size balls between hands 

Lay seeds into flat bowl and roll balls through seed mix 

Enjoy or place in fridge for up to 2 weeks 

Naturopathic Philosophy 101

Naturopathy is a combination of historical philosophical ideas by Hippocrates and 19 - 20th century concepts of vitalism and holism. From a historical perspective naturopathy emphasises the responsibility of a patient in: following a healthy lifestyle, balance of work, recreation, exercise, meditation, rest, a nutritious diet, fresh air, water, adequate sunshine, experiencing healthy emotions, having quality relationships, leading an ethical life, and living in a healthy environment. These views highlight that each patient is different and naturopathic treatment should be tailored to each individual's unique factors that cause their disease.

As mentioned naturopathic principles are based on the concepts of vitalism and holism. These include:

  • The healing power of nature - Vis medicatrix naturae

  • Identify and treat the cause - Tolle causam

  • Treat the whole person - Tolle totum

  • First do no harm - Primum non nocere

  • Doctor as teacher - Docere

  • Prevention - Preventare 

For me in consult I focus on educating my clients on self care, preventive medicine and empowering them to optimise their vitality and wellbeing. In doing this I find they are more in tune with unique factors which may affect their vitality. 

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Holistic Living Summer Guide

Having studied various traditional holistic practices during my degree I like to incorporate these into my practice for my clients to follow. The holistic living guide provides baseline advice for anyone to follow during the season ahead. Summer is the long awaited time of warmer weather and family gatherings over the holiday break. Find out more about whats in season, energetic eating for summer and lifestyle tips …

Fruits
Avocado, banana, blackberry, blueberry, cherry, chilli, cucumber, grape, grapefruit, honey dew, lemon, lime, lychee, nectarines, oranges, passionfruit, paw paw, peach, plum, rockmelon, tomato, watermelon

Vegetables
Beans, beetroot, bok/pak choy, broccoli, brown onion, butternut, celery, chard, eggplant, fennel, garlic, kale, mushroom, rhubarb, turnip and zucchini 

Energetic eating | Cooling 

According to Ayurveda summer is known as the “fire season”. Consuming water rich foods will help you “eat” your water and keep your skin glowing and brain fog at bay. Energetically speaking you can consume the following cooling foods to reduce excessive heat

  • Watermelon, tomato, papaya, mango, cucumber, rocket and lettuce

  • Cook with cooling spices - mint, coriander, parsley, dill and fennel

Stay hydrated 

  • Increase water intake 3L a day 

  • Avoid dehydration with mineral rich coconut water on hot days or post work out 

  • Enjoy alkalising green juices, aloe vera or chlorophyll 

  • Include cooling iced teas chamomile, liquorice, rosehip and peppermint 

Exercise and mindfulness 

During the warmer summer months its essential not to overstimulate the body with excessive internal heat

  • Focus on low impact outdoor exercise to make the most of the sunny days - swimming, running along the beach at dusk or early morning bush walks 

  • Yoga heat releasing asanas - happy baby, goddess, triangle or good old corpse pose

  • Bathing in essential oils such as mint, lavender, jasmine and ylang ylang can be beneficial during the warmer months 

Why eat organic? (and how to afford it)

Organic produce is grown in the most natural environment possible today. This process utilises crop rotation, companion planting and seasonal timing to provide chemical free and nutrient dense produce that tastes a lot better. 

Unlike conventional farming which uses pesticides, synthetic fertilisers, ionising radiation, GMO, growth enhancing drugs such as steroids to enhance yields all year round (depleting the soil of the same minerals and in animals increasing the requirement for antibiotic use).

What are the benefits of eating organic ?

  • Reduced chemical exposure and heavy metals to the consumer 

  • Greater nutrient density (Up to 40% in some vegetables and 80% in milk)

  • Supporting small business 

  • Sustainable and supports the native ecosystem 

  • Improved soil quality 

  • Slows antibiotic resistance 

How to afford organic?

As we are all aware organic and chemical free produce Is often more expensive. A few hot tips can help reduce the cost of eating organic. 

  • Head to a local farmers market to find affordable chemical free produce 

  • Sydney I highly recommend CarriageWorks & King Cross (Sat) & Marrickville (Sun)

  • Buy seasonal produce as its the most cost effective and nutrient dense time 

  • Join and organic Co-Op local neighbours share the cost in getting organic fruit & veg boxes

  • Buy in bulk, I often buy larger then required amounts of spinach and freeze to add to smoothies, curries and stews 

  • Supermarket organic home brands eg Organic tinned lentils are often on par with imported ones (without the BPA!)

  • Look in the reduced section near checkout as you can often get a bargain on organic meat needed to cook for dinner that night 

  • Plan ahead check whats in season and get a few recipes ingredients together so you dont overspend 

  • Cook from scratch especially when buying organic meats, using your own herbs and spices vs remade with often save a few dollars

  • Grow your own! its easy to grow organic spices at home on the balcony or windowsill - coriander, rosemary and mint are a few of my faves

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