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Olwen Anderson's Blog

The super-fast evening seafood meal

Friday, November 07, 2008
  1. Take a fillet of fish – my favourite for this method is Snapper.
  2. Place on a sheet of alfoil
  3. Add a couple of slices of tomato and three chopped kalamata olives. Add a sprig of fresh thyme if you have it.
  4. Fold over the foil to seal
  5. Bake at 180°C for 15 minutes
  6. Serve with a colourful salad or steamed vegetables
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Four Ways To Boost Your Fertility Naturally

Thursday, November 06, 2008
fertility PCOS hormonesSo, you have decided to have a baby. How can you increase your chances of becoming and remaining pregnant? You need to look at your diet, assess what your hormones are doing already, monitor your stress levels, and consider any pollutants you may already be exposed to.

There are three major classes of infertility: Primary, where there has been no prior pregnancy; secondary, where pregnancy has occurred in the past but for some reason hasn’t happened now or doesn’t continue full term; and the third is an absence or shortage of eggs and/or sperm. Most types of infertility can be treated naturally.

Mother nature likes regularity and balance when making babies: Female hormones should ideally follow their 28 day rhythm, oestrogen and progesterone levels rising and falling at the right times, and ovulation occurring around the middle of the cycle. Irregular or absent periods, acne or facial hair may indicate that your ovaries are not following their natural rhythm. Herbs, nutrients, homoeopathics or acupuncture can be prescribed to gently coax hormones into a fertile rhythm.

Do you know when you are ovulating? Test kits are readily available in shops, or you can learn how to track your ovulation through temperature and vaginal mucus changes. Look for books on traditional natural fertility markers in your local library.

Your nutritional status plays a big part in promoting fertility. If you have become pregnant in the past but have not been able to carry the baby to term, this is an area you particularly need to look at. Scientific research has highlighted the negative effect a western diet has on fertility. You need a balanced diet, but how does your current diet measure up? You need to ensure also that the food you’re eating is top quality: Choose to eat food as close to its natural form as possible, and avoid pollutants by choosing to eat organic.

Zinc is an important fertility boosting mineral for both men and women. The reputation oysters have around making babies is well earned, so enjoy them! Your naturopath can easily assess your zinc status through a taste test. 

Insulin resistance can affect your hormone balance too, and poor blood sugar regulation may be hampering your best efforts to fall pregnant. Signs of insulin resistance include a tubby tummy, cravings for sweet starchy foods, and an energy slump mid afternoon. Exercise (enough) is the key to overcoming insulin resistance.

Chronic stress seriously disrupts hormones, so exercise regularly and make time to wind down every day.

Men need to pay attention to their stress levels and diet just as much, as they need the right conditions to produce lots of healthy sperm.

Fertility - or the absence of it - is a complex field. There's no reason why you have to do this alone, so engaging the right practitioner to help you is essential.

If you enjoyed this article you might also enjoy "How a Muffin Top Affects Your Ovaries"


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Calcium: Should I Take A Supplement?

Wednesday, November 05, 2008
Should you take a calcium supplement or not? A research report published recently (2008) in the British Medical Journal suggested that if you are a woman well past menopause, and taking high quantities of calcium supplements, you may actually increase your risk of experiencing a heart attack or stroke.

The researchers proposed that it was the sudden increase in blood calcium levels from high doses of calcium that promoted atherosclerosis and increased risk of ‘vascular events’ like heart attack or stroke. The participants in the study took a large dose of calcium (1g) in a highly absorbable form (calcium citrate is one of the easiest forms of calcium for your body to absorb).

The research has sparked some heated debate in the scientific community. This kind of debate is normal when contentious findings are published, but it may leave elderly women wondering whether they should continue to take their calcium supplement. And if they don’t, will their bones crumble?

Remember that bone structure is influenced by the amount of estrogen in your system, the amount of weight bearing exercise you undertake, your vitamin D status, your stress levels, and your calcium intake. 

Bone tissue is constantly being re-modelled in a healthy body; Special cells labour constantly to remove old bone tissue and replace it with new bone tissue. In osteoporosis the cells assigned to remove bone (osteoclasts) vastly outnumber the cells assigned to build bone (osteoblasts), resulting in a gradual decline in the total amount of bone tissue available to support your skeleton.

If you are presently taking a calcium supplement, and not sure if you should continue, here are some questions to ask yourself:

- Have you actually been diagnosed with osteoporosis? A bone density scan (x-ray) to view the structure of your bones, or a urine test to measure the level of bone collagen being excreted is an essential first step before considering whether you really need a calcium supplement. Osteoporosis is certainly a pervasive disease in elderly women, but its also important to know whether you are really at risk, or not.

- If you have been diagnosed with osteoporosis, you should undergo testing at regular intervals to make sure your chosen therapy is working.

- Are you taking a calcium supplement just because it seems like a good idea after menopause? If you ingest too much calcium you can upset your magnesium status. Magnesium is an important mineral for relaxing muscles and reducing blood pressure. Taking mineral supplements can sometimes harm your health if they throw your absorption of other minerals out of balance.

If you are a woman past menopause and concerned about the possibility of developing osteoporosis, it’s a good idea to discuss your calcium status and possible risks of osteoporosis with your health professional before you reach for that bottle of calcium tablets.

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Say Goodbye To The Cystitis Bugs

Tuesday, November 04, 2008
If you’ve ever been affected by a bladder infection, (also known as cystitis), you’ll probably remember vividly the pain and discomfort associated with it. Hopefully it cleared within a few days. For some women however, life is one cystitis attack after another, requiring constant treatment with prescription medication like antibiotics.

Our female anatomy makes us more likely to develop cystitis. The tube (urethra) leading from the bladder to outside the body is shorter than in males, and our urethral opening is perilously close to the anus. This can give bacteria an easy journey towards the bladder.

In chronic cystitis, bacteria have set up a comfortable home in the bladder, and find themselves in ideal conditions for breeding. If you suffer from chronic cystitis, or if you want to help yourself recover faster from a bladder infection, here are some tips:


Create The Right Conditions

Cystitis bacteria love acidic, sugary urine. By increasing the amount of fresh fruit and vegetables in your diet, and reducing sugar and grain-based foods like bread and biscuits, you’ll be making your urine less acidic and sugary, more alkaline.

Flush Them Out!

Although its probably painful to urinate, drinking at least three litres of pure water a day during an acute attack will help literally flush out the bacteria. By the way, drinking black tea can make the infection worse, as tea can sometimes irritate your bladder. And it makes your urine more acidic.

Bring On The Good Bugs

Curiously, making sure there are good bacteria in your intestine will help your body resist cystitis. Four dessertspoons of good quality fresh plain yoghourt every day will help keep your intestinal bugs happy. During an acute attack, probiotics tablets may help.

Love Those Cranberries

Cranberry juice is an old remedy for cystitis – but a good one. A small glass of pure cranberry juice every day is a good practice for chronic cystitis sufferers. A natural therapist can supply you with cranberry extract capsules if you don’t like cranberry juice.

Physical Barriers

Some women find that emptying their bladder after sex helps flush out bacteria that have made their way into the urethra. Also, when wiping after a bowel motion, always make sure you wipe from front to back, to prevent any bacteria being wiped towards your vagina and urethra.

..and Relax!

Feeling stressed will dampen down your immune system, making it more likely you will develop an acute attack of cystitis. 

Remember that if you’re suffering from an acute or chronic bladder infection you may need professional help to get rid of it completely. But these tips will help you manage your bladder health better.

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Managing Gout

Monday, November 03, 2008
Did you ever try the school science experiment of dangling a string in a saturated solution and returning a few days later to find that crystals had formed on the string? Hold that image in your mind as you read on, as it will help you understand how gout develops – 

Gout, or gouty arthritis, usually appears in men over 40 years old. Commonly, the first a man knows about it is when he’s woken during the night with excruciating pain in his big toe. Often he can’t bear to have anyone touch the toe, or tolerate even the weight of bedding. Eventually the pain goes away. As the disorder progresses over the years, these ‘attacks’ of gout can become more frequent, last longer, and joints can start to deteriorate. Some men develop ‘tophi’, little lumps on the edges of their ears – this is a form of gout too.

The whole gout problem is a disorder of  how the body handles uric acid. This acid is produced from the normal metabolic processing of purines, a naturally occurring substance in food, but people with gout have trouble getting rid of it.

Usually the kidneys filter out excess uric acid and eliminate it. A person with gout could be over-producing uric acid, or not eliminating enough of it, or a combination of both. But if too much uric acid accumulates in the bloodstream, it has to go somewhere - crystals will tend to form and clump together. Unfortunately, they usually form in cooler areas with low circulation, like the joints of the big toe or the edges of the ears. 

When urate forms crystals around a joint, it sets up an inflammatory reaction, resulting in extreme pain, and the production of more damaging molecules.  If the inflammation isn’t cleared away (that is, if urate crystal formation continues), the joint will start to deteriorate. Over time, the acute episodes of pain can become more frequent and last longer. 

Although this disorder is partly inherited, most people with gout tend to have a diet high in acid-forming foods and alcohol, and low in water consumption.  

Naturopaths sometimes classify foods into ‘acid-forming’ and alkaline-forming’ due to the effect they tend to have on the pH of the body. No prizes for guessing, the good, alkaline-forming diets are those high in unprocessed foods, low in fat and with a moderate level of protein. Acid-forming diets on the other hand, tend to be high in alcohol, coffee, black tea, red meat and processed foods.

Naturopathic treatment of gout includes change towards an alkaline-forming diet; excluding foods which tend to promote the formation of uric acid, and increasing water consumption to promote elimination through the kidneys. Why more water? Think back to that school experiment I mentioned earlier – a more dilute solution makes it harder for crystals to form. 

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Endless Varieties Of Salad In Seven Easy Steps

Sunday, November 02, 2008
Summer is suddenly here, and our taste buds naturally start seeking out cooler, fresher foods. Here’s a great opportunity for you to get more raw food in your diet, particularly in the form of salad. Its easy to prepare a different salad every day when you know the basics. 

Raw vegetables are an important part of a healthy diet, full of water soluble vitamins which can be destroyed by cooking. Naturopaths know that fresh raw food has more ‘life force’, which means better nutrition and more energy for you.

Of course the same salad ingredients every day can get boring, so here’s the magic formula for making endless variations, depending on what’s in season, what’s in your fridge and what’s in your garden. You’ll be limited only by your imagination.

1. First the base – leafy greens. You can buy interesting mixes of salad greens at the supermarket or vegie market. Use the more strongly flavoured greens like rocket if you’re going to use strongly flavoured toppings, and softer greens if you don’t want to overwhelm the subtler toppings.

2. Next, choose a protein, such as tuna, salmon, chicken, beef, egg, legumes or tofu. For a ‘warm’ salad, just use the meat or egg when its still warm from cooking. 

3. Add something crunchy – like capsicum, zucchini, cucumber, green beans, bean sprouts, or cherry tomatoes. Along with the greens, the crunchy ingredients should create the bulk of your salad, so be generous.

4. Add something creamy – like avocado, or leftover roast pumpkin, or a soft cheese – or your dressing could be of the ‘creamy’ variety.

5. Something tangy – like olives or feta cheese.

6. Something special – like a sprinkle of nuts, or freshly snipped herbs from the garden

7. Finally, add a dressing. It can be as simple as a splash of balsamic vinegar, or a squeeze of lemon juice; or something creamy, like yoghourt. My personal preference is to use oily accompaniments like olives or nuts rather than an oil-based dressing, but whatever you choose, a delicious dressing is an important finishing touch.

Here are some possible flavour combinations to get you started:
Tuna, white beans, olives
Chicken, asparagus, lemon juice, avocado
Marinated beef strips (cooked), capsicum, bean sprouts, rocket
Tofu, green beans, cashews, tamari-based dressing

If you’re eating away from home, an easy way to include a salad in your diet every day is to choose a salad sandwich. Just make sure it includes some protein, for sustained energy levels.

Buy organic foods currently in season if you can – they’re better tasting and better for you. If you’ve got space for a garden or herb patch, picking your salad vegies from your own garden is heavenly. Or its easy to grow some herbs or sprouts on your kitchen windowsill.

Happy salad days!

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Bad Breath

Saturday, November 01, 2008
It’s the problem even your closest friends have trouble mentioning.  Excuse me ………but your breath ……well ………..it’s not too sweet!

Bad breath can originate from several places in the body, but wherever it comes from, its all about bacteria.

1. Teeth or gums in bad condition, particularly teeth that need filling, are a breeding ground for some very odorous bacteria. If you haven’t had a dental check up for a while, or don’t floss regularly, this is the place to start your investigation.

2. One of the most common causes of bad breath however is what’s happening in the intestines. People with bad breath are often constipated. Generally speaking, you should have a bowel movement every day. If you don’t, take a look at some aspects of your diet:

- are you drinking enough pure water? (You need at least two litres every day)
- are you eating enough fibre? (You need 25-35g every day, from vegetables especially)
- Are you relaxed? Muscle tension from stress, particularly emotional stress, can affect the bowel muscles, and the production line that is our digestive process comes to a halt.

An effective way to check your bowel transit time is to eat some cooked beetroot – about 200-300g. The beetroot will colour your faeces, but won’t harm you. Ideally, you’ll see the results within 12-24 hours. Less than 12 hours means your bowels are too fast, more than 24 hours is too slow. (Keep in mind that beetroot will colour your urine temporarily red too.)

3. Intestines are heavily populated with bacteria – some are good, actively helping the digestive process along. Some bacteria are not so helpful. In an unhealthy bowel, the conditions are right for bad bacteria and fungi can grow unchecked. If digested food remains too long in your digestive tract fermentation starts, creating some very unpleasant smells.

Naturopaths approach the treatment of bad breath originating in the intestines like you would approach an overgrown garden – where there are unwanted weeds all over the place, and the conditions aren’t right for the good plants to grow. But get rid of the weeds, and improve the soil and feeding, then the good plants will bloom. The right herbs and probiotics bacteria are the tools we use.

A final test – have a look at your tongue in the mirror. Is it heavily coated with fur, particularly yellow fur?  If so, it’s probable that your metabolism is out of shape and your liver is struggling. This can contribute to bad breath too.

A cup of peppermint tea can help mask any bad breath, but if you’ve developed this unfortunate condition, its time to start investigating where it has come from.

If you enjoyed this article you might also enjoy 'If Your Gums Could Talk'

Image credit: Duboix via MorgueFile

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How To Be An Informed Health Consumer

Friday, October 31, 2008
You’re keen to improve your health, so you probably try to obtain as much information as possible. But how do you decide what is worth reading and what isn’t? And how do you assess whether the information you find is worthwhile? Here's your five point checklist: The way to sift out what is accurate, what you really want to know, and what can be left unread.

When assessing any article about health news, doing research on the internet, or listening to a health-related message, applying these tests will help you decide:

  1. What is the message being delivered – is it just information, are you being urged to do particular things, or buy certain products?
  2. What are the qualifications of the person providing the information? Do you think these qualifications are adequate for the kind of information they’re providing? 
  3. Does the article talk at length about a particular product or brand? If so, the ‘information’ could be thing more than an advertisement.
  4. Beware of emotionally loaded language. Heart-rending stories can influence you a lot, particularly if the story closely matches your experience. Information which generates fear should be assessed sceptically, as inciting fear is a well-used advertising ploy.
  5. Look at how the information has been gathered. Is it the result of a planned research project? Are you informed how the research was done, and how many people were studied? Obviously, information about a product that helped your girlfriend’s mothers’ cousin’s neighbour does not qualify as ‘research’!

‘Evidence based’ is a term which is widely used, and there are different types: ‘Clinical Evidence’ is the result of real life experience. In short, “we have tried it and it works”. Clinical evidence is strongest when it has been gathered over a long period of time, and with a large group of people.

Research papers are published after tests are carried out on large groups of people or animals, often with ‘blind’ or ‘double blind’ methods. This ensures that no-one knows whether they are getting the placebo or the substance being tested, and so results are more objective. It’s not uncommon for different research projects on the same subject to produce opposing results, which promotes much debate in the scientific community – and more research. 

There is real-life testing and artificial testing: ‘In Vitro’ means that the testing has been carried out in an artificial environment, such as a test tube. ‘In Vivo’ means that the testing has been carried out on a living body.

So, the next time you come across information about a particular disease, hear a health news item or read a health-related article, apply these simple tests and you’ll become a more informed health consumer.

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Sunday morning snack: Almond and apple muffins

Friday, October 31, 2008

These are dairy free, and don't need oil or butter added to the mix because the almond meal is naturally high in fat. Very high in fat – try not to enjoy too many!

Ingredients for four muffins
1/2 cup almond meal
1/2 cup wheat flour or gluten-free flour mix
2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/2 green apple, grated
1 tablespoon sultanas
1 egg
1 tablespoon maple syrup
soy milk, enough to make mixture runny - about 1/2 cup

Method:

  1. Mix the dry ingredients and the wet ingredients in separate mixing bowls
  2. Add the wet to the dry ingredients and stir just long enough for everything to mix.
  3. Spoon into large muffin cases
  4. Top with whole almonds or walnuts for a luxe effect
  5. Bake 25 minutes at 180 degrees centigrade
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Four Ways To Reduce Your Blood Pressure

Thursday, October 30, 2008
Is your blood pressure a little too high? Here are some natural ways to reduce it and avoid being prescribed anti-hypertensive medication.

One of the main reasons blood pressure can become chronically elevated is from lack of flexibility in your artery walls. Your arteries include a layer of smooth muscle, which expands a little with each surge of blood from your heartbeat, then contracts again. As you age, your muscles can become less flexible, along with your artery muscles.

There are two minerals that can help your muscle flexibility: calcium and magnesium. Calcium helps muscles contract, magnesium helps them relax. Both these minerals are readily available in seafood and in green leafy vegetables. Remember that calcium and magnesium in your food compete for absorption across your digestive tract – so if you decide to take a supplement of calcium, you may need to take a magnesium supplement to balance it, and vice versa. Not sure if you're deficient in magnesium? You can arrange a pathology test through your clinical naturopath to find out.

Scientists have researched the effect of additional dietary fibre on blood pressure, and given it the 'thumbs up'. We all need between 25g and 35g of fibre in our diet every day. Most of us fall well below this. Psyllium husks are a good supplement to take while you change your diet to one higher in legumes, fruits and vegetables. One tablespoon of Psyllium husks will supply you with 5g of fibre.

There are some extra changes you can make to your diet that will have an impact on your blood pressure: Mainly, reduce (or eliminate) processed food. It contains lots of added salt (which tends to increase blood pressure) and supplies very little nutrition. You'll be pleased to hear that a little red wine (just one small glass!) and a little dark chocolate (just two squares!) is actually good for you.

Specific foods that help lower blood pressure include garlic, ginger and onion. Seafood, walnuts and flaxseed (linseed) are also great additions to your diet as they contain omega-3 oils to promote cell membrane flexibility. You should avoid taking supplements of licorice or ginkgo biloba, as these tend to increase blood pressure.

Did you get a little hot under the collar the last time you felt stressed? Our bodies have evolved to increase our blood pressure when stressed. Originally this was to help us escape from hungry predators on foot. In modern times our stressors tend to be ongoing, and not related to a physical threat. Learning to alter your stress response through regular fitness training and through stress reducing activities like yoga and meditation will reduce your blood pressure too. Actually, its hard to overstate the huge physical and psychological benefits you'll get from regular physical exercise.

So, now you know what to do: Check your calcium and magnesium intake, increase the amount of fibre in your diet, exercise daily and make sure you relax too. Good luck!

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