Get Healthy with Tina

I wasn't sure i was going to blog again , life has been busy for me over the past year, what with going back to part time nursing pracitice, juggling the motherload and teaching some yoga...   Saying that i am doing stuff i enjoy but i thought it was time i shared a litte bit about me, becasue behind the seans i am very active in maintaining a healthy lifestyle for myself and try for a husband and teenage family to educate them.  And it ain't all easy either, saying that the weekend i finshed my teacher training i went there feeeling exhausted, need a holiday urgently, felt a bit tearful too at times, but by the time i left my energy had shifted, i felt reinspired and energised.  Developing a yoga practice for myself in line with my ayurvedic constitution has been a bit of a game changer, my thinking has changed that i couldn't do some poses, well now i can do a headstand at the walll for close to 30 seconds, two weeks ago it was 3 seconds.  Feeling mighty proud of myself, and i get to do a beautiful inversion every day, so look forward to it, and it was nothing i ever wanted to do , fear was a big thing for me, so much more exciting yoga poses to aspire too.  

Of course i continue my love of cooking up a new recipe, i am predominantely a plant based diet, more alkalising, i enjoy seafood when it is freshly caught, luckly i have a hunter gather husband for that.  it is getting difficult now with the teenage kids wanting to make there own choices, i detest having to buy 2 minute noodles, but i did a few time , a little phase my daughter was going thru, i think she has since figured out that they are not the best for her waistline.  It is hard letting go of the control we have as parents, i believe it will get more challenging yet.  So now we have a few more choices on offer, hopefully they don't disapoint me too much now or in the future.  

If you know me you know i enjoy a wine and crackers, but i am pretty sensible therse days, if i over indulge i will use my damage control, green smoothie and home cooked food, but with all the yoga love inside me i don't feel the need to  calm myself down with alchohol, i feel i can deeal with things a lot better.  Doing a regular meditation practice is good too, easy to put off but when you miss a few days you do start to notice the change it creates.  

I am pleased to say i don;t suffer from any medical complaints, don't take prescription meds and my daughter and i do not suffer from serious hormonal issues.  I believe in looking after my liver, the organ that processes the toxins, you inhale or digest. i don;t use bleached sanitary products, diva cup is good for the body and enviroment.  I choose me skincare, makeup and household products with care, prefer organ or free from harmful chemicals.  Airfresheer use essential oils.  Be wary of new product smells, plastic or fabrics is the worst.  

there is so much more i want to share, so i will continue to blog and post of facebook, i am keen to do a little more in my clinic to support you with better health for people who genuinely want to make changes and see improvements in their health., but i have got to go, going to check out a class at the gym. tina

Yes another batch of deliciousness just whipped up, I am so proud of myself off junk food, has been 7+weeks now. Does make you realise why and when you go for it. What about you?

For the recipe

1c of chopped almonds

2c pitted dates

4T cacao powder

2T nut butter

2T coconut oil

Blitz the almonds in the good process, add in soaked and drained dates, and all other ingredients, roll into balls, place in freezer for an hour. If only you could have seen my hands the mix was yummy, a nice little treat after a omelette for lunch

You want to get more sleep, make sure you’re getting enough complex carbohydrates

Often when we are overwhelmed by the demands of work, family and day to day life we often find we don’t get enough sleep or good quality sleep. When we are stressed our body produces cortisol to keep us going, too much stress will elevate our cortisol levels and inhibit our sleep. To reduce your cortisol levels , do not snack during the day, reduce coffee and sweet food intake. Eat a sweet potato with your evening meal. When choosing an evening snack, opt for banana, another top source of serotonin promoting vitamin B6. Help your body naturally produce melatonin by topping salads with oatmeal, walnuts and tart cherries. 30mls of tart cherry juice taken before bed can improve sleep quality. You may also like to sip a tea of chamomile before bed or a relaxing herbal tea blend with sedative herbs.

Sleep

Sleep hygiene

• Have a regular bed time

• Unwind before bed, at least ½ hour before bed free of electronic devices, tv and bright lights/noises

• Don’t eat within 2 hours of going to bed

• Have a daily relaxation or meditation practice, doesn’t have to be done before bed to promote inner peace and calmness.

You want to beat Fatigue, make sure you get enough Iron

You feel tired at 4pm in the afternoon or need a nana nap at 10am in the morning, it maybe that you are low in Iron. Iron ferries oxygen throughout your body and muscles, if you are not getting enough you may experience low energy, poor endurance and even run out of breath and or suffer low immunity. Up to 10% of premenopausal woman may not be getting enough iron.

To meet your needs, regular intake of red meat, chicken or fish will provide a good source of heam iron, you need little and often. Remember to eat plenty of wholegrain cereals and grains, quinoa, brown rice or a fortified cereal. Legumes are another good iron source, a cup of cooked lentils provide a third of your daily quota.

If you diet is plant based remember that iron in beans, grains, and lentils is not as easily absorbed as meat, add in a serve of vitamin C rich foods to enhance iron absorption, red capsicum, oranges are good sources. On the flip side, tannins in tea, coffee and wine can hinder iron absorption, so sip between meals rather than with them.

• eat a source of protein 3x per day with vitamin C rich food for iron 
• lots of variety with dietary sources of iron
• if you have  low iron levels,  seek medical advice,  what is the cause for you?  heavy menstration,  bleeding hemarroids,  gastirc problems including celiac.  

This is all to common with woman i have seen lately,  with effective treatment we don't need to suffer with low energy.  

Children and Allergies

Allergies appear to be very popular at this time of year, I have had several clients in the clinic, so I thought I would share some tips with you.

Allergies involve a reaction in the immune system, and can present in a variety of forms.

Classified Allergic Symptoms of Infants

• Excessive vomiting, discomfort after feeding

• Prolonged or severe colic

• Undigested food in faeces

• Diarrhea or constipation

• Stuffy nose, nasal mucus, wheeze or rattly chest. Mouth breathing

• Drools or perspires excessively

• Glue ear

• Frequent infections

• Head bangs

• Abnormal sleep pattern

• Hyper/hypo activity

Allergic Symptoms of Children

• History of hayfever, asthma, swollen glands, frequent cold/infections

• Frequent headaches, stomach aches

• Growing pains

• Clingy, depressed and withdrawn

• Suffers mood swings, tantrums

• Short attention span, learning difficulties

• Facial pallor, dark circles under eyes

• Difficult to toilet train

• Skin rashes, eczema, spots, itchy skin

• Craves certain food

• Diarrhea/constipation

• Sweating

• Fumes or odours affect in some way or are enjoyed.

Obviously not every one is affected in the same way. Whilst some food reactions can cause severe immediate results, such as ingestion of eggs, peanuts other foods can have a delayed reaction, as they are slowly ingested.

Testing

RAST testing is a skin prick test, often ordered by your GP, is looking for an immediate response to a variety of foods, grasses and pollens.

HAIR testing, looks for a delayed reaction to foods, additives and environmental irritants. It is popular with Naturopath’s and can pick up all many of intolerances. It is suitable for all ages, with only a teaspoon of cut hair needed. I routinely use this in my practice and offer a Hair allergy test and half hour naturopathic consultation for $115.00

Treatment

Dietary recommendations are always given, if food is eliminated it is very important to offer the individual appropriate replacement foods. What we eat is very important to our health, food is fuel for our bodies, and if we give it the right food, performance will be so much improved. Sometimes supplements are indicated, having good gut bacterial is naturopathically very important.

Spring has sprung and for those of you whom suffer from sinus and or hayfever infections, it can mean months of taking nasal sprays and anti histamines to remain symptom free. For those of us in Auckland, the season can start in September and go all the way thru to the end of summer.

This chronic re occurring allergy is a dysregulation of the immune system, the TH2 pathway is over stimulated and an imbalance between TH1 and TH2 immunity cells. If you are wondering how this has happened, it can be combination of many things, genetic predisposition, a build up of toxicity in the cellular matrix which disrupts normal cellular function. Hayfever is found in the impregnation phase of the disease evolution table.

There is many great symptom relief products on the market in the natural therapies section, but for long term management I now follow the homotoxicology principles, often starting with a detoxing and drainage, cellular and or organ support, immune modulation. This process is done over a period of 6-16 weeks as indicated by symptoms and history.

When detoxing it is important to stimulate and support the function of the lymph, liver, stomach and kidneys, this can be done using the Heel Kit. The drops can be added to water and sipped during the day; no strong bowel stimulation is required.  If this sounds like,  have a half hour consult for just $25, save $40 and i will get guide your through detoxing.  

Perimenopause, di d you know it can last from 2-8 years? Without surgical or medical intervention we do not randomly wake up to find we are post menopausal. Over a matter of months our ovaries will respond less to FSH (follicle stimulating hormone) secreted from the pituitary gland as our supply of eggs runs out, we may have cycles where no egg is released. It may mean that we have infrequent menstruation, hot flushes, irritability, depression.. Did you know hot flushes are caused in the body as the FSH is directed to the ovaries by increased circulation; it is trying to get the ovaries to respond, and release the eggs. It is important to remember that this is a natural process in a woman’s body, we don’t want to be having babies in our 70’s, and well I certainly don’t! Overseas cultures menopause is celebrated in a woman’s life as is the first period of a teenage girl.

If you find you are suffering from symptoms do consult with your health provider, there is many solutions to ease you through the process. It is not uncommon to have a hormonal imbalance, ratio of estrogen to progesterone. Excess estrogens from zenoestrogens found in pesticides, plastics, sanitary products, are best cleared from the body using nutrients derived from the brassica family, found in broccoli. DIM helps to enable detoxification of hormones thru the liver. As is a good detox, I recommend Heel Detox kit, it supports the organs of elimination and has been voted in the top 10 world wide. Homeopathic drops are added to a large water bottle which is sipped daily for 3-12 weeks.

If stress is a factor, often woman have busy careers, teenage children and elderly parents, finding them with little or no time for themselves, they may also be suffering from adrenal fatigue. It is the adrenal glands that take over and produce estrogen as the ovarian production declines. An adrenally fatigued woman in menopause will suffer badly with symptoms, that are ongoing and life affecting. With the appropriate testing and treatment of adrenal fatigue with nourishing herbs, all can be restored in a short space of time. If you would like to discuss any concerns you may have with your menstrual cycle, please contact me directly.

Are you an asthma sufferer? Is winter illness making your asthma worse? Remove all dairy food from your diet immediately, unprocessed dairy can be very mucus forming in the lungs or upper airways.  I do belive cows milk is for baby calves, what other species of animal drinks anothers  milk into adulthood?  In NZ we have grwon up with the Dairy,  we know it is a source of calcium, but did you realise it is not very absorbable, as it is such a large molecule.  We can get calcium from many other sources, green leafy vegetables,  nuts, seeds, tahini,  fish bones just to name some readily absorbsoble sources. There is many dairy free alternatives in the supermarket now,  if you are worried about calcium, purchase product with added calcium.

Magnesium is a key mineral also needed in good amounts in the body,  it is a muscle relaxation, most of us are aware that if we suffer from cramps we maybe low in magnesium,  think airway constriction in asthmatic's,  magnesium will relax the muscles and smooth tissue involved in respiration. It is also involved in energy pathways in the body.  I strongly advise to take a daily magnesium supplement, if you suffer cramps, anxiety, restlessness, poor sleep,  constipation and or poor energy, you may wish to check your magnesium status, Pm with your email and I will forward you the latest indepth magnesium health questionannaire.  It provides an indepth look at your magnesium requirements.

A good source of fatty acids, omega 3 which is anti inflammatory should be taken daily long term, I recommend a quality fish oil product, 2-6 thousand mg per day..If you are takign blood thinning medication do speak to your health professional about taking this medication it may enhance the effect of the blood thinning medication.  Enjoying a health diet with the addition of chia or flax seeds daily to the diet is antoher great way to consume omega 3 fats in your diet, as is that meal of oil fish 1-2x per week.  

Are you an asthma sufferer? Is winter illness making your asthma worse? Remove all dairy food from your diet immediately, unprocessed dairy can be very mucus forming in the lungs or upper airways. Take a daily magnesium supplement, you may wish to check your magnesium status, Pm with your email and I will forward you a copy of the questioner, magnesium is a known muscle relaxant.

A good source of fatty acids, omega 3 which is anti inflammatory should be taken daily long term, I recommend a quality fish oil product. Dietary sources can be consumed daily chia and or flax seeds. I suggest blending them in a smoothie, how have you tried them?

It is all about taking care of yourself, whist we may all dream of two weeks in Fiji, sadly most of us will not get there, there is the kids schooling, demands at work and the spare $10k to make the trip happen.  I was fortunate to go overseas earlier this year, which was great but travelling around Amercia with the family, isn't exactly relaxing,  always nice to come home to some home cooked food and your own bed.  I have listed below my tips with a brief explanation, the good news is they work for me, I don't  take time off with colds and flu, I never have done and hopefully never do.

Keep warm and dry.

 I fyou do get caught out in the cold,  make sure you dress appropiately with warm clothes.  Look for shelter, a hot drink or a hot shower afterwards.  My son ended up playing saturday soccor in the driving rain the other week and it was cold.  I left the game early my Jacket was soaked, mason came home to a hot soak in the bath, hot drink, warm food and he didn't get sick.  Makes mothers cringe to see there kids out in the rain, he wasn't keen to go, but did enjoy his game, even in the appauling conditions.  

Rest up if you feel unwell, get 8 hours of sleep each night.

 So many of us over look the sleep thing, till we crash and then spend days in bed.  Regular bed time and get up time is best, ensuring you wake up refreshed in the morning, if you are dragging the chain and only a coffee will do, you maybe experiencing adrenal or thyroid fatigue.

Enjoy 3 cups of vegetables each and every day and 2 servings of fruit.

Got to remember to have our vegetables each and every day and in good amounts.  I have recently purchased a nutrabullet which makes it a great deal easier, but I do enjoy a good salad or bowl of soup for lunch to boost my vegetable intake.  If you would like to learn how to improve your eaqting habits, then my Whole Life Vitality at Home or Clinic may just be what you need.  Kicking off on 1 September for 12 weeks, with all the support you need to look and feel good, improve your energy and lose weight.  AT home program availabe from $145 for 3 months support,  book and pay before 24 August to get this special price.

I will often get a cold once or twice a year which I recover from within a few days, I live by these principles.