Top tips to beat the winter blues......

Cardinia Naturopathic Centre

 Katrina Wright - ND

Hello and welcome to Winter!

I have now settled into my new premises at 7/11 John Street, Pakenham and share the premises with Dr. Ryan Cassidy from Cardinia Osteopathy Clinic.

It has been lovely to meet so many new faces in my new centre and I welcome any clients that I was seeing though Feelgood Fitness – now renamed “Voyage Fitness”.

Winter is a difficult season for most people. The cold weather often means diet plans seem to be more relaxed and the temptation for hot food traditionally means people will opt for unhealthy options such as pies, hot chips and the likes. More coffee and tea is consumed as you try to stay warm and with the increase in these drinks, often that extra chocolate biscuit is snuck in too.

With all this cold weather, try to put aside a day every fortnight to make healthy warm options such as soups and stews. Freeze them in batches so you will always have that healthy meal or snack available.

Don’t forget about herbal teas instead of the caffeinated tea and coffee options. Roasted dandelion and chicory root tea is a wonderful alternative to coffee as you can take it with milk, as you would a cup of coffee.

Finally, don’t forget to keep up your Vitamin D levels with at least 10-20 minutes of sunshine a day (when it’s available!).

My clinic hours are Wednesdays and Saturdays. Prices are as follows:

Initial consultation – (normally $70) Now $60.00 until 30^th June, 2012

Follow up consultation – half hour $40.00

1 hour Massage -$55.00

Remember, Naturopathic appointments are claimable on private health rebates.

I look forward to seeing you soon,

Yours in health,

Katrina

Get ready for Winter!

Is your immune system ready to shiver through another Victorian winter? Let me help you build up your immune system.

A good diet coupled with an immune boosting supplement can help your body shake off that winter cold that’s lurking just around the corner.

Optimal rx has produced “Defence Complete” – a supplement specifically made to boost your immune system. Herbs such as Echinacea, Andrographis and Olive Leaf will all assist in stimulating your immune system. Andrographis paniculata has anti-inflammatory, antiviral and anti-bacterial effects. It is also known as the “King of Bitters” and will assist your digestive system by improving gall bladder function and increasing bile flow. Olive Leaf also has the added benefits of being an anti oxidant.

This supplement also contains nutrients such as Vitamin C, Bioflavonoids and Zinc which all combine to make it the perfect tablet to ward away the common cold.

Price $35    60tablets                                                       

                                                                                                               

Help your skin!

Our skin can suffer in the Winter! To help improve skin cell regeneration, remember to dry skin brush at least twice a week. Skin brushes, such as those from “The Body Shop”, can be used to slough off the dead skin cells. Always brush towards the heart, from the arms inwards and from the feet upwards. This will help to stimulate your lymphatic system, removing wastes from the body and stimulating new skin growth.

Sore Throat?

Cough lozenges can often contain high amounts of sugar which may only exacerbate a sore throat, as well as adding extra calories to your daily intake! Nutrition Care have a great lozenge which contains Zinc, Vitamin C, Propolis, Slippery elm and Echinacea – all which combine to soothe a sore throat and boost immune defences.

30 lozenges  $14.00                                                                         

Lentil and Vegetable Soup

Taste.com.au

Cooking Time

60 minutes

Ingredients (serves 8)

·         305g (1 1/2 cups) brown lentils (or canned lentils to save on time)

·         1 brown onion, halved, coarsely chopped

·         2 large (about 400g) desiree potatoes, peeled, coarsely chopped

·         2 large (about 200g) carrots, peeled, coarsely chopped

·         2 celery sticks, trimmed, coarsely chopped

·         1 x 400g can diced tomatoes

·         4 garlic cloves, coarsely chopped

·         2 dried bay leaves

·         1 small fresh red chilli, finely chopped

·         1/2 cup firmly packed chopped fresh

·         continental parsley leaves and stems

·         2L (8 cups) vegetable stock

·         6 slices wholegrain or seeded bread, crusts removed, cut into 1cm cubes

·         3 tsp balsamic vinegar

·         Salt & freshly ground black pepper

·         2 tbs extra virgin olive oil

Method

1.     Place lentils in a bowl and cover with cold water. Set aside for 2 hours to soak (this makes them more digestible and reduces bloating). Drain and place in a large saucepan with onion, potato, carrot, celery, tomato, garlic, bay leaves, chilli, parsley and stock. Bring to the boil. Reduce heat to medium-low and cook, partially covered, for 1 hour or until lentils and vegetables are soft. (You can use canned lentils to save on time)

2.     Meanwhile, preheat oven to 180°C. Spread bread over a baking tray and bake in preheated oven for 10-12 minutes or until lightly toasted. Set aside to cool.

3.     Add vinegar to soup. Taste and season with salt and pepper. Ladle soup among serving bowls. Top with croutons and drizzle with oil. Serve immediately

Notes

·         If using packaged vegetable stock, use half stock and half water to ensure the soup isn't too salty. prep: 15 mins (+2 hours soaking time)

Do you need help with any of the following?

·         Food Allergies

·         Weight management

·         Stress & Anxiety

·         Sleep Disorders

·         Respiratory Disorders

·         Digestive Disturbances

·         Children’s Health & Nutrition

·         Women’s or Men’s Health Issues

·         Ear Candling

·         General Health Improvement

Call for enquiries

Cardinia Naturopathic Centre

Suite 7/11 John Street, Pakenham (Upstairs in the Telstra building)

By appointment only

0488 44 2354

Private Health insurance rebates apply