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Hello  ,
This month I have focused the newsletter on Wellness. Many people believe 'health' and 'wellness' simply mean being free from disease, but there is so much more to being truly well!
Are you really well if you are overweight, forgetful, tired, moody, or have poor skin? What if you suffer from headaches, frequent colds, constipation or bloating?
If you regularly experience these symptoms, you may not necessarily have a disease, but you aren't truly well either. There are steps you can take to escape these frustrating complaints and enjoy true wellness.
Make an appointment to outline your health and wellness goals today!
Belinda x
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 | Foods for Wellness
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| by Article Author |  | Foods To Optimise Wellness
 Believe it or not, fad diets don't help you to achieve long-term health goals. Realistic dietary changes that are sustainable are the best way to improve your health over the long-term. Belinda can help to support sustainable dietary change by providing you with a comprehensive 7 day diet and symptom diary for you to complete. Belinda will then analyse your diary with you and help you to understand where and why to make changes. Many people choose to discuss one meal per appointment and then spend the next 4-8 weeks focusing on just that one meal using the meal suggestions, recipes and cooking tips provided. This helps to sustain real change for that meal before moving on to the next. Belinda will teach you how to include 'superfoods' into your daily diet and how to easily include foods that will optimise your health and wellness.
Seven sustainable dietary changes for wellness are:
1. Include protein-rich foods in each meal or snack.
2. Enjoy a minimum of three cups of fresh vegetables daily: Choose from a variety of vegetables and aim to have a rainbow of colours on your dinner plate.
3. Enjoy two pieces or one cup of fresh fruit every day: Berries are an especially good choice as they are rich in antioxidants.
4. Limit starchy carbohydrates to two small serves per day: Aim for only 1 to 2 serves of bread, rice, pasta, cereal or potatoes daily.
5. Include healthy fats in your diet: Healthy fats are found in cold water fish, nuts and seeds such as almonds, walnuts, brazil nuts, sunflower and pumpkin seeds, and cold pressed oils such as olive oil, coconut oil and flaxseed oil. Aim for 1 to 2 tablespoons of good quality oils per day and limit nuts and seeds to a small handful daily.
6. Drink a minimum of eight glasses of pure water every day: Use natural flavourings such as fresh lemon, lime and mint in water instead of soft drinks and cordials. Reduce excessive consumption of caffeinated beverages to 1 to 2 per day.
7. Enjoy a 'freedom' meal once a week: A 'wellness program' is a life-long diet and lifestyle program. Allow yourself one or two 'treat' meals per week.
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| Supplements for Wellness
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by Belinda Kirkpatrick
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Supplements to maintain Wellness
 While good food should provide the majority of our nutritional needs, soil nutrient levels, processing, storage and cooking methods may result in less nutritional value than we expect. At various stages of life and also with certain health conditions, our nutritional needs can increase beyond what we are able to eat in our daily diet. This is when nutritional supplements are able to provide us with both therapeutic or maintenance doses of specific nutrients. Research has shown there are basic supplements that can complement your wellness diet and lifestyle program such as:1. A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system. 2. A high strength probiotic to maintain the balance in your digestive system. 3. A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn't fulfil. 4. A good quality antioxidant formula to promote healthy ageing and reduce the risk of developing chronic disease. Your supplements should always be prescribed for you by a qualified naturopath who can advise you on the dose and brand of supplements that will be best for you.
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| Wellness Lifestyle
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by Belinda Kirkpatrick
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Wellness Lifestyle
Live Well and Laugh a Lot!
Taking regular time out to relax is vital for wellness. Relaxation activities such as yoga, meditation or reading a book increase the levels of 'feel good' chemicals in your brain that make you feel happy. Laughter is the best medicine; seriously! Laughter reduces stress hormones, improves breathing and circulation, and can even improve your immune system. Relaxation and laughter are important additions to any wellness program. Exercise is also a vital part of any wellness program. It is really important to factor exercise time into your weekly schedule even if you "don't have time". Just like we don't think twice about taking a shower or blow drying our hair, we need to look at exercise as a non-negotiable part of life. Start with brisk walking, bike riding or a home yoga DVD to get your blood flowing and your cardiovascular system working. You Can Achieve Your Goal of Wellness! You don't have to settle for feeling 'just ok'. You can achieve wellness by making simple, sustainable changes to improve your energy, health and wellbeing over the long-term. Let Belinda help you to design focused wellness goals that can be implemented and assessed at review points to keep your health on track. |
| Recipe - Yummy Treat Balls
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Yummy Treat Balls
This yummy recipe is a good alternative to chocolate and cakes when you are craving a sweet treat. The nuts and seeds are a good source of protein and while dried fruit is very sweet, they are not processed or refined. Kids will enjoy making and eating these delicious treats. Enjoy in moderation!
♥ ½ cup of walnuts
♥ ½ cup of dates
♥ ½ cup of seeds (pumpkin, sunflower or mixed)
♥ 2 tablespoons of cocoa powder
♥ 2 tablespoons of honey (or agave syrup)
♥ Shredded coconut Place all the ingredients in a food processor and whizz it up until it is a good texture, i.e. a crummy, sticky mixture that holds together. Take small, bite sized pieces and roll them in the palm of your hand into a ball. Then roll and push the coconut onto the ball. Enjoy!
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| Recipe - Roasted Brussels with Hummus
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| by Article Author | |
 This recipe is sure to convert the majority of 'sprout-haters'. Adapted from a recipe I saw in the weekend papers a month or so ago, I have made this recipe countless times already and am loving it more every time! The roasting method ensures that the sprouts are sweet and tasty so don't be put off if you have only tried them boiled or steamed! The super nutrient dense Brussel Sprouts are high in fibre, high in vitamins A and C, immune boosting, cancer fighting, cholesterol lowering and delicious! If you have not tried roasted Sprouts before, now is the time while they are still in season. Perfect for a weekend lunch or as a side dish with dinner. Ingredients: - A good few handfuls of Brussel Sprouts
- Olive Oil
- Dukkah (I like the almond ones)
- Hummus
- Salt and Pepper
Preheat oven to 180 degrees. Cut the ends off the sprouts and put them in a baking dish. Drizzle with olive oil and add freshly ground sea salt and cracked pepper. Bake for around 30 minutes. When they are cooked, remove from oven and sprinkle 2 tablespoons or so of dukkah over the sprouts and combine. Serve on a bed of hummus with some more dukkah sprinkled on top to serve.
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