What does the doctor have to say? Introducing Dr Fiona Darracott-Cankovic

I am very excited and pleased to introduce Dr Fiona Darracott-Cankovicas as one of my guess bloggers. Fi will be adding her wealth of knowledge on some of the health topics that I too feel passionate about. We both have an interest in Metabolic health, this topic covers a large range of health issue.

 

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Fiona is a GP that has studied integrative medicine. She has a holistic view when it comes to seeing her clients.  She practices up at the Titirangi Medical Center

I love that we are seeing more doctors that are interested in functional medicine and integrating the holistic model of working with others like my self in the health field to best support health outcomes for our clients/patience.

So… what topics are you interested in?

To get the ball rolling I would love to hear if there are any topics you would like both Fiona and I to cover together?  Be great to hear from you.

Many thanks xx Coryn

To contact Fiona please call ……..(09) 817 8069

 

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Carb Choice: Genetic testing

Learn how your body metabolises and tolerates starch in carbohydrates through genetic profiling.

I love the fact that science is making some amazing discoveries about the body, it is truly fascinating.  My latest interest is in nutrigenomics, genetic testing for personalised nutrition and treatment of patients, no more guess work.

When I did my training the science was simply not available, but now this has changed and is opening up a whole new world of the way we look at each individual when it comes to health and I am super excited about it. So about 5 mths ago I went to a seminar and  I felt like yes finally this is the missing link I have been looking for in my practice. One of the gentic tests they were talking about was the Carb Choice,  I decided to try this out on myself. It was a bit of an ah-ha moment when I got my results!

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My variation number is a 3, very low.

Classified as lowest amylase group.

Greater risk for insulin resistance / diabetes if chronically ingesting a high starch diet.

Eightfold increased risk of obesity than 9+ CNV populations.

When I got my results it was like oh I see, now I get it. I have never been obese, but as my friends like to call me I am voluptuous! And to be perfectly honest with you , in the past have been overweight.  I have never dieted thank god, so have the advantage of not stressing my body out and confusing the hell out of my metabolism.

Over the last ten years I also have the advantage of knowing a lot about nutrition and eating well. But all that being said, after I did the test I decided to follow the guide lines specific to my variation number and I started losing weight (my variation number is 3 we don’t move weight easily).  I’m not sure how much as I don’t weigh myself, but can feel it, and people are commenting.  Being 43 and 3 kids later as some of you will know this gets harder and harder to do!! So I started taking notice of this. I am sharing this  with you as I am excited that genetics are now telling us that, yes for some of us it is harder to keep weight off, and that’s okay as having this knowledge and some education of foods that are best suited to you, it can help navigate the tricky and confusing world of weight loss and help prevent some chronic health issues.

Below is some information about Carb Choice, the test that I am now excited to be offering up to my clients.

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 Carbohydrate-Starch

  • Confused about carbs?
  • Overweight?
  • Unable to lose weight?
  • Having trouble maintaining weight loss?
  • Tired of fad diets?
  • Diabetic or insulin resistant?
  • Gluten intolerant?

Fitgenes Carb Choice gene profile can assist and will reveal whether you have:

Low Activity Starch Processing 1-4

Requires lower intake of carbohydrates. If intake too high or wrong type, greater risk of obesity which can lead to insulin resistance and diabetes.

Moderate Starch Processing 5-8

Can tolerate more grains but if intake too high or wrong type then likelihood of weight issues and related problems.

Higher Tolerance for Starch Processing 9+

Can tolerate higher starch intake from grains and other carbohydrates with less impact on insulin levels.

Less risk of obesity.

What is Carb Choice?

Fitgenes has developed Carb Choice, a personalised genetic profile report based on your AMY 1 gene which affects your personal response to starch from carbohydrates.

By understanding your Carb Choice gene profile and your body’s response, you can best manage health issues, including:

  • Weight management
  • Diabetes
  • Gluten intolerances
  • Dental decay

How your body processes starch carbohydrates plays an important role in these and other everyday health and wellbeing issues.

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Why use Carb Choice?

Making informed dietary choices isn’t always easy. Yet making the right choices is important for long term health and wellbeing and in addressing a number of key lifestyle and health issues.

Your Carb Choice program doesn’t require strict diet rules, nor any fancy products and services.

The report uses dietary and nutritional interventions and guidance based on your genetic profile.

There is more than one type of carbohydrate but do you know which are best for you?

Who should profile their AMY 1 Gene?

Anyone who wants to understand how their body metabolises and tolerates starch in carbohydrates and wants to make the best dietary choices for themselves.

What is your AMY1 gene?

AMY1 is a gene that produces the enzyme ‘amylase’. Amylase is found in our saliva and plays a major role in the digestion of starch, which is a carbohydrate found in grains, legumes, fruits, vegetables, nuts and seeds. Amylase begins the process of starch metabolism in the mouth. 50% of bread starch and 25% of pasta starch is broken down during the short chewing time of 19 to 27 seconds.

AMY 1 Gene Copy Number Variation

Some of us do not produce sufficient levels of amylase or produce amylase with very poor ability to break down our carbohydrates. Genetic research on amylase production and how effective it is for starch carbohydrate digestion has shown that our AMY1 Gene copy number variation indicates our genetic predisposition for starch metabolism.

Understanding your genetic predispositions means no more guesswork and personalised health plans that work for you.

How does Carb Choice work?

The Fitgenes Carb Choice genetic profile report tells you your AMY1 copy number variation enabling you to understand your personal response to starch from carbohydrates.

With this information I will design a personalised intervention plan based on modifying your diet to lower starch intake to assist in your bodys’ response to carbohydrate consumption. The program will be tailored to your personal results considering factors such as:

  • How much carbohydrate you can eat per day.
  • Which carbohydrates you should avoid and which ones are preferred.
  • Using carbohydrates for energy.

If you read this and you are feeling yep this could help me, feel free to get in touch and we can talk some more.

X Coryn

Time to get your zing back

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Are you feeling unmotivated to change, are you uninspired in the kitchen cooking meal after meal with not much love? I get it, life is busy for you and some times in the busyness we loose our self’s and what we need to keep us healthy and happy.

I was noticing that a lot of my clients  were wanting direction with some new ideas, I was all so noticing that connection between mind and body being very disconnected. This can simply be a result of us just rushing through life, but all so some times choosing to ignore that little voice, as it can be a bit uncomfortable sitting in your truth.

So from a process for me just as much as my clients I sat down and came up with a health program that does not just focus on food but all so touches on the very important element of your mind and your ability to look at things in a completely  different way that will decrease your stress and leave you feeling whole. This is where is gets interesting.

So here is a little bit about the program, if you are interested in it get in touch, I would love to have you on board.

 This program is about kick-starting your metabolism, connecting your body and mind and helping you to re-find or redefine yourself. Along the way you will be supported in gaining knowledge about yourself, finding the triggers and blocks that prevent you being the best you can be – to leave you feeling well and inspired.

You will learn to eat intuitively, not count calories or obsess about “Good or bad” foods. The ultimate goal is to love food and yourself. No diets, no fads, no tricks, no magic pills, just good practical tools for long-term sustainable health and well being and happiness.

 Can you relate to any of the following?

  •  Low energy
  • Anxiety
  • Excess belly fat Weight fluctuation
  • Depression
  • Poor concentration
  • Blood sugar problems
  • Insomnia
  •  Hormone issues
  • Low libido

Have you been experiencing some or all of the above? Is it starting to impact on your daily life and your relationships with family and friends?  Are you enjoying life or are you sick and tired of feeling this way?

If you can relate to some or most of the above, this programme could be the kick-start program you are looking for.

What to expect:

Your body will go through some physiological changes, this is what happens when you take the toxic load of the body and when you start to address your own stress response and when you start feeding your body high nutrient rich foods.

By the end of this programme you may experience enhanced energy levels, weight loss, better concentration, less bloating, decreased mood swings…the list goes on.

You will gain some fantastic tools on self-care, and mindfulness.

This 14-day program does not involve intensive food restriction, it is a holistic program design by a health professional with ample experience in supporting people’s health and well being. I put my heart and soul into providing a variety of different programs that can make real changes and this program could do just that in your life.

 What you will get.

 In your inbox you will receive:

  • A beautiful manual with all recipes, snacks, handy tips and mindful tools
  • Daily supportive emails

 Loads of support:

  • Weekly check ins with me via the closed Facebook page
  • The opportunity to have a one on one personalized consultation with me at a discounted rate.
  • And last but certainly not least, a program designed by a trained naturopath with a lot of experience, integrity and lots of passion for what I do – I know my stuff and I believe in it!

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  Frequently Asked questions:

What if I don’t like the food?

Taste buds can adjust and there will be some foods you will not like and there will be some new foods that you will think are great. It’s all about opening your palate, and getting you inspired for new healthy, culinary experiences.

What if I don’t want to cut out all my favourite foods?

Good question. More often than not when my clients cut out their “favourite food” they stop craving it. But remember it’s what we eat for most of the time, not some of the time that counts.

What if I don’t like cooking?

There will be recipes to guide you and for those times you can’t face cooking, there are some great foods you can get from supermarket that fit the program e.g. organic ready-made soups.

Is this a weight loss programme?

It is not advertised as a weight loss programme because I want the focus to be on you, your energy, your passion and your health. The very nature of my work is to help your body become more efficient at metabolising fat BUT I am not in to calorie counting, or daily weight checking. This is about conscious eating and sustainable change that empowers and motivates you to want to make these changes so that at the end of the day you feel good, and stay feeling good.

Next program starts Monday the 24th of October.

xx Coryn

Most of us know what it feels like, and its hard to see your little ones in distress. Constipation.

Is your little one suffering from Constipation?

I have a lot of parents ask me what is normal for a baby and when do you know it is constipation? Your babies bowel movements vary depending on how old your baby is, how long they have been on solids and what they are eating.

If you think your baby is having trouble with constipation.

They may have hard or pellet like bowel motions.

They may be in pain while trying to have a bowel movement.

Infants do have weak abdominal muscles and often strain during  bowel motions any way, so if it is soft then it should not be of any concern.

Once they are established on solids then start looking at how long between bowel motions. This can be a confusing topic as some experts will say it is fine for a baby to go for up to  2 weeks before they have a bowel motion, I think this is to long especially if they are showing some of the signs above.

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Introducing foods

When you start to introduce foods to your baby, it is a big transition for every one. You can certainly have a few ups and downs before every body gets use to the new normal….. Eating food and eventually lots of it! 🙂

It can be common for some babies to suffer from constipation for the most part this will pass, (excuse the pun) but if you have any concerns about your babies health and progress please see your GP or talk to your plunket nurse about this. Along with the right support here are a few things you can try.

What are you feeding your baby?

Start simple, don’t over complicate things in the beginning, your baby is not able to process some foods, so just be mindful of this when introducing.  Introduce one food at a time for a few days and see how you go.

Did you know

That your babies digestive system is quite immature until age two, so they have trouble assimilating protein and carbohydrates as well as we do. So when you are starting to introduce grains I would recommend to soak them over night, to help with the digesting process.

What can cause constipation in babies? 

Introduction of solid food(s) – breastfed babies may be more prone to constipation when solid foods are introduced. This is because their tiny tummies are used to processing the easily and highly digestible mother’s milk

Some commercial baby formula’s

Diets low in fiber

Diets of excessive dairy products

Introducing wheat to soon, baby’s find this hard to break down and if you introduce this to soon it can cause constipation. I would wait for at least one year before you give them wheat.

Foods such as Bananas,  Cereals, Breads, pastas  and potatoes may contribute or cause constipation.

 

Foods that could help with constipation.

Apricots, prunes, peaches, plums, pears, peas, spinach and increasing their water intake can be very effective.

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Here are a few other things you can try

Fennel seed tea

Slippery Elm powder

A nice warm bath can be relaxing and help get things moving.

Followed by a tummy massage going clock wise with warm oil with a nice gentle pulsing action.

Having baby lying on back and lifting legs up and down like riding a bike.

Probiotics:  Creating a healthy microbiome. This can be help full if your baby was born by C-section, not being breast feed, or has had antibiotic treatment, if this is the case I would recommend talking to a health care professional. So you are getting the right probiotics for your baby.

I would try one thing at a time as you don’t want to over load your baby with too much. Starting with the food changes and then going from there.  It is all so helpful to know what worked for your baby.

Just a reminder on over doing the prunes and fruit juice.

If you are finding you are doing this a lot to get your baby’s bowels moving keep in mind that prunes and fruit are high in natural sugars and it can become a bit of a sugar over load for your wee one.

Please don’t use stimulant laxatives to treat infant constipation. 

This is not treating the cause, babies and infants have weak bowel tone, and this treatment is not recommended. You can always talk to your GP about baby enemas that you can insert up their anus, this  can be very effective and after you have tried other options that have not worked.

And again for the most part this will pass, there is a small chance that it can be some other under lying health problem, if you are at all concerned please talk to your GP or pediatrician about your options.

Hope this helps.  xx Coryn.

ps Just remember new mum and dads, just when you get use to a stage, they will up and change it on you. Pat yourself on the back, this parent thing is a ride. xx

Forget New Years resolutions, have you got a vision of where you want to be?

Happy New Year!  This is my first blog for a while –  I have been away camping with my family.   I love getting back in touch with nature and I always find it is a great time for a bit of reflection and space to sit with my truth, from this place great things can be born. At this time of the year there are a lot of New Years resolutions being bandied about. I have a question for you, how is that working out for you?

Hey, we have all done it right. Turning over new leaves, making big blanket statements about what we are going to change. I find this tends to set us up for failure and a feeling of disillusion. I like to see health as a big road trip with ups and downs. In viewing it this way you can make a great analogy.

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So when you plan a road trip do you just say I am going to Eketahuna and that is it? No you plan the trip, you spend time thinking about what you want out of your trip what you want to do, what makes you feel good and most of us visualize this, what you want to see on the way and most of us jump on the net and view pictures of where we want to go. Your brain digs this, it is sending clear messages to your brain about what is going on and your brain can feel it before it has happened. Very cool.

Well how bout doing this for your health?

Here is a challenge for you all.

Book in some me time with no distractions, put your favourite music on, light a candle have a cup of herbal tea, get a journal. Then close your eyes and picture you in 6 months to a years time.

See and feel how you want to be, how you want to feel, picture it in your mind, sit in that feeling of calm of energy of strength and breathe. Don’t forget how that feels.

Next is to plan the steps that you need to do to get to this feeling.

Write them out, be realistic and give yourself time. Share it with a friend, share it with your partner. Make sure you re visit the space where you just sit in it and feel, do this at least once a week, it does not have to be a long time – maybe ten mins. You can always tweak the steps and side trips along the way, you might get a few flat tyres, that’s life 🙂 But hold on to the end game.

A little tip, make your journey fun, sensual, exciting, colourful!! Let go of judgement of where you are at, it does not serve you.

This puts you in the driving seat, this is a powerful place to come from to make long term changes. It’s exciting and fun!

Hey, if you feel overwhelmed by this and would like some help with planing your journey, I am your girl. I love doing this with clients. Over the years I have learnt that this is the most effective way to make long term changes, I can tell you to eat this or do that, but at the end of the day if you are not holding your own road map then chances are, it’s not going to stick.

Give me a call today and you can make a start. You can always jump on my Facebook page and share your vision with us there.

And remember to re visit that place where you feel at your best, if you keep doing this before you know it you will have arrived at your destination. Room service and all.

X Coryn

Looking for Safe and Effective Products to use on your Family?

Looking for safe and effective products to use on your family?

Lexi and I have been lucky to be asked to do a review on Pineapple Heads.

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Pineapple Heads is a Kiwi made range of products from body wash to hair gel, designed for babies and kids.

It’s fun, bright, colourful and hey, its not full of nasties. Got to be happy with that.  The first thing I noticed about the product before I opened it up was the funky bright fun logos.

It was not lost on my boys either and my 4 year old would tell me, Mum I think Lexi (his 9 month old sister) needs a Sleepyhead bath.    So… in she went!

Here is my little one enjoying a kitchen sink bath with one of her faves. Sleepyhead Bubble Bath. Hmmm she doesn’t look that tired…..

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The next thing is the smell ahhhhhh so good!!!  You can tell someone has put a lot of thought into this side of the product and of course, the products are all safe and not full of chemicals.  I have been buying products like this for a long time and I love that there are more and more on the market for us to choose from. Pineapple Heads is a local business too!

To find out more about Pineapple Heads click here.

 

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I remember reading somewhere once when the kids are falling apart put them in the bath. So true and I find that these products can help with this and change the funk going on in the family.  The boys love pouring in the body wash that has a divine smell and they love watching the bubbles forming. Ahhhh  – gives mum a breather.

I would definitely be happy to use these products again and have peace of mind that they are not adding to the chemical cocktail that seems to be around every corner with products, environment and foods.

 

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So if you are looking for some fun in your bathroom then I would highly recommend this range, click here to get to their website and order your Pineapple Heads today!

Coryn. X

P.S.  Being a Naturopath and working in the Health Industry for 15 years I have seen a lot of products,  and would only use products that I am completely happy with.

The question is do you enjoy it?

I remember years ago, watching my brother at an Iron Man in Taupo.  At the time I was with my sisters and girlfriends and I remember we were making an observation of the different body types.  A lot of the women that were in the Iron Man did not have the figures you would expect considering the amount of crazy-as exercise they were doing. Gone are the days of exercising for long durations and keeping your calorie intake restrictive and losing weight. There are so many different factors. Genetics, the health of your microbiome, your metabolism, stress, food we eat, when and how we eat it, what type of exercise we do and if we are enjoying what we are doing… my God what a mine field!  

So the question is….  do you enjoy it?

For those of you that are my clients, you know my take on exercise… do something you enjoy while moving your body, if you feel sick after it or tired, your body is trying to tell you something. If you do too much of it you are causing a chemical cascade that can increase cortisol. Cortisol inhibits fat metabolism and if you are doing too much exercise you will also increase your appetite and are likely to eat simple carbohydrates which in turn will effect your blood sugar and increase insulin in the body.  Insulin inhibits fat metabolism.  And if you feel obligated to exercise and find the very thought of it stressful… well, the cycle just keeps going on and on.  

Hey, don’t get me wrong – exercise has so many great benefits, that’s why it’s important to enjoy it.  Have fun, relax and don’t go all commando on it.  Your bio chemistry does not like that kind of carry on. Exercising just as much as 15 mins a day can be effective on blood sugar levels and leave you feeling good.  So, enjoy, enjoy, enjoy is my take home message about exercise, not obsess, obsess, obsess!

On that note I would like to tell you about this fun event coming up in Hamilton – it’s called Miss Muddy.

Miss Muddy is an all women 5 km obstacle course that includes mud, foam, slippery slides, paint and MORE! It’s not about judgments or winning, it’s all about having an amazing time with your friends!

Happening on 23rd and 24th January 2016 at Mystery Creek in Hamilton you can be guaranteed an awesome time! Website  www.missmuddy.co.nz for more information

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This looks fun and that’s what exercise should all be about so if this appeals to you, well you may be in luck as I am giving away a ticket for this event. Please look on their website for more information and if you would like to go, just comment  on my Facebook post yes please.

Good luck and I will draw the lucky winner on Sat the 21st of November at 8.00pm

P.S.  Look how much fun they are having!

X Coryn.

I have had a Guts full of my Gut! On your bike wheat and sugar.

My third baby is 7 months old and I feel like I am 5 months pregnant! 

I am giving up wheat for a while and cutting back on the chocolate. 

My belly is bloated and I am unconformable in my clothes.  I know I am still in the thick of it with a 7 month old, still breast feeding and hormones getting back into balance. I do not expect or have the desire to be a size 8… well quite frankly I have never been a size 8. I have a respect and understanding of the body.   I have always been curvy and as far as fat distribution goes I have been lucky as bum fat and thigh fat is better for you than belly fat. 🙂  All that being said I am not use to my big bloated belly.

When I was pregnant with my third, come to think about it I did it with my second too. My eating patterns changed, I started eating chocolate and lots of bread. I was not really a fan of sweet stuff prior to that I could take it or leave it but after I  got a taste for it, well it is like a drug ( it really is) sugar will activate your control center and release hormones that make you feel great!! It is also changing your gut flora and will increase your ratio of bacteria that live in your gut, the one  that they find more in obese people , this strain of bacteria sends a single to the brain asking for more chocolate, its like you are the hotel they ( bacteria)  are a rude guest ringing room service all hour of the day and night!!

When you are a sleep deprived mamma like myself you will crave sugar more, among other things it will increase cortisol and you get a hit but the body dose not like that kind of hit, so will combat it with other hormones to pull  your blood sugars into line but because you have put such a load on the body your blood sugars will be dipping and diving all day and night long.  Oh so sorry my beautiful body I do love you so very much!!

I also started carb loading like I was about to run a marathon well I was about to do a multi sport event 100 times over really so that’s all good, but choosing the right carbohydrates is a good place to start, as the high simple carbohydrates get turned in to simple sugars fast. And what you tend to do is over eat wheat.  I became a wheat piggy!!

So what is going on. It is time to give some much loved attention to my gut. ( Naturopaths love guts!)

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Creating a balanced healthy Microbiome ( happy microbes)

First place I am going to start is the  gut, the engine room, the second brain the center for optomin health and well being.  Having a balanced microbiome is so very important for pretty much every process in your body, in other words if you gut is stuffed so are you.

What is the  gut microbiome?

Our gut microbiota contains tens of trillions of microorganisms, including at least 1000 different species of known bacteria with more than 3 million genes (150 times more than human genes). One third of our gut microbiota is common to most people, while two thirds are specific to each one of us. This is usually what we have inherited from our mother at birth/ breast feeding and our father though skin to skin contact.   Gut microbiota is found in the intestine, one of the main areas in our bodies that comes into contact with the external environment (other examples are the skin and the lungs).  Think of it as a garden and the microbiome being the soil for all the plants to grow well in. Soil needs to be diverse and healthy in order to yield a good crop.

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What freaks your gut microbiome out

Eating a diet high in sugar

High fats

Stress/Eating to fast

Medications/ Anitbiotics

All of the above will play havoc with the ratio of good bacteria to bad bacteria. 

The accumulation of bacteria
The accumulation of bacteria

Where to start 

Gut protocol

Okay first things first get enough sleep…… hum not sure if that’s going to happen but I will go to sleep earlier so at least when woken through the night I have a bit of sleep under my belt. You may be thinking what on earth has sleep got to do with my gut??? A lot really.  Low sleep low blood sugar levels, affecting food choices and gut microbiome. And because the brain and gut have such a connection. Did you know that about 90% of serotonin is produced in the gut? all these neurotransmitters get very up set when we don’t get enough sleep.

Bring back balance though food

I find this is the most effective and long term way to bring balance into the gut and study’s are showing that the more diversity you have in your diet of whole foods will help towards a healthy microbiome. As we now know that highly process foods and sugars has a direct effect on the gut we can use this information to make healthy food choices.

Taking certain herbs , spices and supplements for a while.

This is personal for every body, once you find out what is driving the imbalance.

Giving up wheat 

A little bit about wheat.  A lot of people can not tolerate the protein in wheat and it can cause inflammation in the body, this can lead on to all sorts of health issues.   We are so over exposed to wheat, and not good quality wheat either very highly process wheat which dose not help the body to adsorb, digest and simulate nutrients very well. Over exposure to wheat can cause intestinal permeability. This is a blog in it self! but what we know about intestinal permeability ( leaky gut) is it can lead on to a number of health problems. Inflammation being its driver.

Some symptoms you may be experiencing

Bloating, brain fog,  leaky gut,  sore muscles and aches pains, chronic inflammation in body that can lead on to autoimmune and all sorts of health issues.

If you think you  might be wheat sensitive, just stop it for a couple of months and see how you feel.

Giving up sugar for a while

Dose this  mean stopping sugar for ever?  Hell no not for me I am not into restriction , as soon as I feel I have  brought balance back to my microbiome, I know my body will handle SOME sugar and not freak out to much.  I know the tricky little way they hide sugar in a lot of products and so I just don’t buy these, you start to build up products that you know that don’t have added sugar in them. As my observation is people can reach there recommended sugar in take for the day and they have not even thought about a sweet treat. So if I go out with my girls friends every now and then and eat a piece of cheese cake I am not going to worry about it I am going to enjoy every bite full.  But what tends to happen when you stop for a while ( about 3 weeks) is you will not have the same cravings for sugar, just like magic it goes away. 🙂

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I am putting my self on my own gut protocol, so if you feel you need some help in this area then get in  touch and we can do it together.

Wish me luck and I will keep you posted on how things are going.

Coryn

What dose a Naturopath drink when she is sick?

Those winter bugs are hanging on.   And finally it has got me. My head if full of snot and I would like to crawl under my covers and sleep…….. for a week.  But I don’t quite have the luxury to do that. So I got into the kitchen and made my favorite drink to help blast away those winter bugs.

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This makes 8 cups more or less.

Ingredients 

7 Lemons

1/2 tsp of Turmeric

1 stick of cinnamon

4 5 tsp of fresh ginger

1 whole clove of garlic

A pinch of chili flakes

8 cups of water

Honey to add to each cup about 1/2 tsp.

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Some of my favorite medicinal spices.

Turmeric gives this such a glow and has so many health benefits one of many is it is anti inflammatory so can help with sore throats.

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oh I love garlic, it is a great anti microbial.    Make sure you cut it up nice and fine and don’t worry you will ward of vampires and your friends and family will still love you.

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If you don’t have a grater you can just finely chop ginger.  Fresh ginger is best.  Such a warming winter herb.

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Method:

Bring water to boil and add every thing but lemons and honey. Boil for a few minutes and then simmer for 5 mins. When cool store in jar in the fridge.

I then squeeze lemons and store in separate  jar.

Now there are a few ways of drinking it you can either just heat up a cup full and add as much lemon juice as you like or add half turmeric mix in a cup and just add boiled water to the rest of cup and add some lemon

Add 1/2 tsp of honey per cup.

Try to have at least 4 cups per day.

You can strain it if you like, but hey there is nothing like biting into a piece of garlic or chili when you need a kick. 🙂

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Just thought these would help a few of you to get your head in the game!:)

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Making health changes can be hard, here are a few ways to make your transition that little bit easier.
Tips to help make lasting changes
I find you need energy and motivation to make good food and lifestyle choices, so below are a few tips that certainly help me, cause lets face it 3 kids one of them 6 mths old and feeding like a monster in the night, I could own tired if I wanted to:)

De clutter your space

Have a good throw out Go though all your clothes.  All your stuff / crap and get rid of it, give it to a charity I read once that if you have something in your space that does not make you happy, get rid of it.(Does that mean I can get rid of the washing machine?)  Put something that inspires you in your bed room, it might be a piece of art a candle a verse full of spring flowers.

Re connect with the kitchen god or goddess inside you.

This is the hub, so make it happen, clear out crap food,get some funky jars to store stuff in get some good see through containers to store food in fridge and freezer, get your self some cool wholesome cook books for easy use. Make it easy for you to be in there, because lets face it the best food is home cooked food and not packet food that if full of process food, sugar, high salt and a little void of soul.

Make a list

My mum would be laughing if she saw me write this….. but finely I get it after having 3 kids, the more organised I am the more time I have for me and my family and this in turns gives me more energy to make healthy choices.

Plan your meals for the week and shop with that in mind.

Saves money/time and stress

Find out what makes you feel bloody great (in other words what shakes your tail feathers)

If you have to think about this for to long or have not come up with something, then I suggest you take some time out and re find your thing.

Do some kind of self care every day You could put that on ya list!! 🙂

What ever this may be for you Catching up with friends, exercising, breathing, gardening ,having a bath with candles, singing in the shower writing in a journal, meditating or getting a massage. Be kind to  your self and don’t take life to seriously.

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Finding it hard to get off the couch?

Get your self some great music put it on your mp3 player and get out in the sunshine even if its just for 20 mins.  or put  your music on at home and dance baby dance!

Drink more water and eat more green stuff

Dehydration can make you feel terrible and eating more fresh salads will just give you a bit of a spring in your step.

I Hope some of these tips help. Coryn. Xx