Category: Posts

Apple Cider Vinegar – SIX REASONS its part of my regular routine

October 14, 2020

ACV

Heard of it?  Like it?  Not sure what all the fuss is about?  I am a true activist in the support of food as medicine and one of the easiest, most economical and effective ways to improve your health and wellness comes from one of the oldest remedies that’s been around.  Anyone had a grandmother that used it as a tonic for this or that?  Seen it on the shelves of your hippy friend’s pantry and wondered whether it really works?  I’d like to take a moment and share some of the reasons its part of my health schedule, mostly they are based on the positive outcomes I’ve experienced personally, some on research articles I’ve read and even one that could be considered good old fashioned, handed down advice from generations past.

–        DIGESTION ~ Decreases bloating, fights pathogens

The acid found in apple cider vinegar (ACV) known as malic acid, which is responsible for the sour taste, can improve digestive upsets, helping ease symptoms of food poisoning, reduce bloating and alleviate heartburn.

–        IMMUNE SUPPORT ~ Anti-bacterial, anti-viral and anti-fungal

The acetic acid is considered a bacteriocide, which helps to inhibit the growth of unfriendly bacteria in the digestive tract and has a natural antibiotic effect.  Symptoms caused by an overgrowth of yeast such as candida albicans and the self-spreading tinea versicolour, a common and troublesome skin fungus that thrives in warm, humid climates can be also be improved.

–        ALKALISING ~ Reduces acidity levels

Most health problems in western societies stem from inflammation and one of the biggest contributors to that is acidity.  Processed foods, alcohol, prescription medication, most grains and animal products can cause a disruption in the pH balance in our bodies.  Increasing alkalinity not only reduces inflammation but reduces the risk of cancer development, which thrives in acidic environments.  Symptoms of arthritis, which is caused by an accumulation of metabolic acids in our bodies, can also be relieved.

–        PROTEIN ABSORPTION ~ Supports the breakdown and uptake of essential amino acids

Hydrochloric acid is essential for the digestion and absorption of proteins in the gut, so with the help of ACV prior to meals, you can naturally support the body’s production of this essential digestive enzyme, allowing you to get the most from the amino acids and other nutrients that your whole foods contain.

–        LOWERS BLOOD GLUCOSE  ~ Supports the management of type II diabetes

Research indicates that regular consumption of ACV has an anti-diabetic affect, beneficial to those diagnosed with type II diabetes or insulin resistance, with a reduction of up to 20% in the glycemic index of bread, when consumed with vinegar (yes even balsamic!).

–        TOPICAL ANTI-INFLAMMATORY ~ Ease pain, itchiness and infection

Dilute ACV with water, a minimum of 1:2 but this can be increased to 1:4 for particularly sensitive skin or acute infections.  Dip a wash cloth, cotton wool balls or tips (depending on the area affected) and apply directly to the skin to help fight infection, treat cuts, abrasions, folliculitis (infected hair follicles) relieve sunburn, fade scars, acne, warts, dissolve skin tags, as a mouthwash for ulcers and a gargle for sore throats.

So there you have it!  A few teaspoons daily in a small glass of water (with raw honey added if you struggle with the taste) can have you fixed up in no time!  Just make sure you choose organic, raw and unfiltered so you are getting the ‘mother’, the stringing-looking sediment which contains all the therapeutic active enzymes.  With a list that long of health benefits, I encourage you to give it a try next time you are browsing the health section of your local supermarket or grocery store.

FUN FACT!

It’s said that a dash of apple cider vinegar in water can disperse a bad mood in children!  Hmmm, I might have to give this one a try, perhaps as a distraction technique?!  I’m sure if I ever did get the mixture down into my toddler, they might have simply forgotten whatever it was they were upset about! 😉

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx

SUSTAINABILITY – It all starts with canned tuna

October 5, 2020

pole and line caught tuna3Do you buy tinned tuna?  By choosing a brand from the top end of this scale, you can feel good about contributing to the SUSTAINABILITY of our fishy friends by supporting ‘pole and line’ caught tuna.  The organisations behind these brands use methods that employ local fisherman, which reduces large-scale industrial over fishing and in turn protects our marine life such as dolphins, turtles, sharks and whales that are unnecessarily caught up and killed in the huge nets known as purse seines that are used by the larger fishing vessels, as pole and line is much more selective.

Sustainability is something we should all be concerned about.  Why?  Because if we each considered mother earth and this wonderful opportunity called life a gift, rather than a rite of passage, we immediately in turn treat our existence with the respect, integrity and compassion it so rightly deserves.  Being sustainable is about being AWARE of the amount of personal consumption and consumerism we allow into our lives. From the water we drink, bathe and clean our car with, to what food is lovingly prepared, eaten and shared with family and friends, minimising what ends up in the compost heap and even more alarmingly in the overflowing landfills solely designed to house our unwanted wares.

We each have a choice, it’s not so much about telling others what to choose, but rather we can lead by example.  Spare a thought for our planet, the vast oceans, those that farm and need our land to graze animals or grow crops… If by the choices we make, align with our goals of sustaining this earth for generations to come, then our wordless examples will be powerful enough to show our fellow brothers and sisters in our community we care deeply and passionately enough to pay it forward, broadcasting an energetic a message of love and gratitude for our place; right here, right now.

“Integrity is doing the right thing even when no one is watching”

C.S. Lewis

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx

For more information on sustainable fishing practices and other ways to protect our oceans, visit http://www.greenpeace.org

Wanna know more about the pole and line caught brands available? Head to
http://www.greenpeace.org/australia/tuna/

Recipe request! Indian spiced Chicken, Quinoa & Lentil Pilaf

August 11, 2020

IMG_3228

After quite a few requests for this recipe, following a recent post ‘A day in the EATING life of a Nutritionist’, I have decided to share with you the super simple, family-friendly recipe that will have everyone finishing their meal down to the last lentil!

At the heart of every clean eating recipe I create and share with my clients are two things:

  1. IS IT BUSY-FRIENDLY
    (meaning is every single person who feels as they don’t ever have enough time to cook, going to get this meal on the table in around 30 minutes)
  2. IS IT EVERYONE-FRIENDLY
    (meaning will their partner/fussy toddler/in-laws eat it and surprise themselves by enjoying it!)

If those two boxes are ticked.. It makes the cut. Why would I ask a patient to buy ingredients they can’t pronounce (and Quinoa doesn’t count!!) or to spend 3 hours in the kitchen when they have hectic family and social lives like the rest of us? Whether you’re feeding one or a family of five, this dish is perfect as leftovers keep really well and the addition of extra steamed greens can bulk it out to calm the masses.

It’s a one pan wonder, with the vegetables really interchangeable with whatever you need to use up in the crisper… Capsicum, pumpkin, zucchini, eggplant or even sliced corn fresh from the cob are all welcome additions, just cook them off with the onion for a few minutes before adding the stock, quinoa and lentils. If you want to go totally authentic, raid your spice cupboard and get creative with ground coriander, cumin, smoked paprika, fennel seeds… The curry paste option is just the side-step into the no fuss zone.

I am yet to meet anyone who doesn’t LOVE this recipe! The photo is courtesy of one of my clients who cooked this dish for her family of five (who added brown for extra oomph) and I was told it was a hit and is going to be a welcome addition alongside the regular weekly favourites! So please enjoy this tasty, Autumn perfect recipe next time you feel inspired to try something new!

INDIAN SPICED CHICKEN, LENTIL AND QUINOA PILAF – serves 4

INGREDIENTS:

  • 6 free-range chicken thigh fillets, cut into 2cm pieces
  • 2 tablespoons of Indian Curry paste of your choice (Rogan Josh, Tikka, Korma, Massaman)
  • 1 small onion, finely chopped
  • 5 medium sized mushrooms, sliced
  • 2 cloves of garlic, chopped or crushed
  • 1 tablespoon of coconut oil
  • 1 cup of quinoa
  • 1 cup of organic green lentils (or red/brown)
  • 4 cups of chicken stock
  • ½ bunch chopped coriander
  • 1 bunch English spinach, chopped
  • Coconut yoghurt to serve

DIRECTIONS:
Heat the coconut oil and ½ tablespoon of the curry paste over a high heat in a deep, heavy based saucepan, add half of the chicken and cook, turning occasionally for 5 minutes or until just browned. Transfer to a bowl and repeat with the remaining chicken and another ½ tablespoon of curry paste.

With as much oil left in the pan as possible and the chicken still aside, add the onion, mushroom and garlic and cook stirring for 5 minutes until the onion softens, add the remaining 1 tablespoon of curry paste and cook for 1 minute until aromatic.

Then add the quinoa, lentils, stock and return the chicken to the pan, bringing everything to the boil. Then reduce the heat to low, and cook covered, for 20 minutes or until liquid is mostly absorbed and the lentils have lost their ‘bite’.

Remove from the heat, add spinach, coriander, season with salt and pepper if required and gently toss to combine, until the spinach wilts. Spoon the pilaf into bowls, top with a dollop of coconut yoghurt and extra coriander leaves to garnish.

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx

A day in the EATING life of a Nutritionist

August 3, 2020

I love what I do and I am very passionate about health and wellness (as anyone who knows me will tell you!) and one of the things I get asked most often is:  ‘WHAT DO YOU EAT?’…

Whether myphoto hat says ‘Naturopath’ or ‘Nutritionist’ or ‘Mung-bean Queen’ (which is what my Dad calls me!) my answer is never the same.  Why?  Because THERE IS NO ONE-SIZE-FITS-ALL, when it comes to your diet.  Believe me, if there was I’d be out of a job!  The holistic nature of what I practice allows me to talk to individuals and learn all about their complexities and idiosyncrasies that make them the unique being that they are.  So with all the tools and knowledge I have learnt in my teachings and my career, it’s my job to guide them on the best path nutritionally for THEM.

Sure, what I eat is definitely healthier compared to most, but I’m human too, which comes to a relief to most when I share insights into the food that finds itself on my plate.  VARIETY IS PARAMOUNT.  Yes, yes, we HAVE all heard it before, but perhaps because it’s true!  Foods have an energetic property – as it was once a living thing, and that vibrational aspect can be transferred to us in a positive way!  ‘Life gives life’… So the more freshness and vitality the foods you put inside your body have the better you will feel, hands down, THAT I can guarantee!  Rich, bright colours equate to antioxidants and DIVERSITY ensures you are obtaining the full spectrum of vitamins, minerals and nutrients essential for optimal health.

Aim to eat the majority of your foods while they still look as close to their natural form as possible.  By that I mean:  unprocessed, organic, whole foods, raw or lightly cooked, sprinkled with fresh herbs and spices as your flavour companions.  Doing that will intrinsically brings a sense of wellness, energy and vitality to your life.  Which, in comparison if a large component of your diet comes from packets, tins, plastic and containers, are you surprised to hear that may result in apathy, sluggishness and fatigue?

So without further ado, here is a day in the life of my diet:

BREAKFAST

Home-made gluten free porridge with lecithin, sliced fuji apple and coconut yoghurt

~ Quinoa, amaranth, buckwheat, brown rice flakes, millet, chia seeds, flax seeds, macadamias, walnuts, cinnamon

SNACK

Handful of brazil nuts

LUNCH

Two pieces of toasted quinoa bread with poached eggs, rocked, tomato, avocado, a sprinkle of coconut feta cheese and chopped dill or basil or whatever herb plucked from the garden

SNACK

Brown rice protein shake with raw cacao, flaxmeal, coconut oil, oat milk and maca powder (perfect for after any physical activity or session at the gym!)

DINNER

Indian spiced chicken, quinoa and lentil pilaf

~ Organic chicken thighs, onion, mushroom, chilli, ginger, garlic, turmeric, coriander, cumin, quinoa, lentils, chicken stock, English spinach, coconut yoghurt

How do I feel?  Fantastic!  I practice what I preach and although my diet may not look like this every single day, I do make a conscious effort to buy local, source organic and inspire myself to enjoy the fruits of my labour and make things at home wherever possible!  Here’s to happiness from your plate to your heart! ❤

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx

Anxiety – 3 Things You May Not Know

July 28, 2020

3 Things You May Not Know About Anxiety

Anxiety is an area that holistic medicine can have great success in treating. Medicinal herbs which exert an anti-anxiety effect can achieve great results as they are typically non-habit forming and posses a number of additional positive indications that the individual can benefit from. Food as Medicine can play an important role in treating mild deficiencies of a number of key nutrients that have been linked to improving anxiety. I’d like to share with you 3 things you may not be aware of, when it comes to anxiety:

  1. According to the World Health Organisation’s Stuart Tomc, there are more than 4 million people in Australia living with depression or anxiety, and research has shown a link to low levels of omega-3 fatty acids with a higher prevalence of mental health issues. The recommended intake to achieve optimum omega-3 levels is 3 servings per week of oily fish, such as salmon, mackerel and sardines.
  2. Talking about anxiety can be a successful approach to dealing with feelings that are being experienced and could potentially reduce symptoms. Simply by talking to a trusted friend or family member, it shares the experience and can offer some perspective into isolated situations or even major issues that may be afoot. Talking can help reduce the distress and stigma around anxiety and could help bring relief, or a recommendation to a suitable professional if further guidance is needed.  There are amazing free resources you can access, in Australia we have Lifeline, a 24 phone and text support on 13 11 14, or check out their website 
  3. The bark of Magnolia (Magnolia officinalis), of which is native to the mountains and valleys of China, has been shown to possess anti-anxiety properties. The bark, rich in lignans and alkaloids, have returned promising results in research both in laboratory and animal studies (Lee et al, 2011; Sarka & Maruyama, 2002). Magnolia is a relatively new player on the herbal field with regards to western society, however the bark has been used for over 1000 years in Traditional Chinese Medicine and in Japanese culture. It has other beneficial actions such being anti-inflammatory, antioxidant, anti-cancer, antidepressant and anti-microbial.

 magnolia-bsp

Many of us may have at one time or another experienced anxiety; ranging from a mild, one-off episode or panic attack, or perhaps more on-going. Do you have a go-to remedy for anxiety?  I must admit I have a bottle of Bach Flower Rescue Remedy in my handbag, just in case the need arises!  Perfect to soothe toddler tantrums and super safe with any current medications.

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx