Health and Detoxing in the New Year

Overindulging in the Festive season left you feeling a bit sluggish? Had enough of the sugary treats? Have you gained a few kilo’s? Are you ready to get moving?

Well here are 5 tips for detoxing and maybe losing a bit of weight:

1. Drink at least 2 litres of water per day; water is essential for the driving of detoxification processes and can act as an appetite suppressant if taken intermittently throughout the day.

2. Sleep!..for around 8 hours if possible, and don’t be afraid to do more if you are tired; your body is likely to need it whilst processing toxins.

3. Ease back off the meat and eat an abundance of fresh fruit and vegetables; make sure to include fibrous greens and whole grains if possible. Juices are useful; celery and beetroot make a doozy if not the usual smoothie.

4. Do some light but regular exercise to keep things moving and encourage some sweating; but it’s best not to make yourself too tired as there is an increased risk of falling ill when detoxing.

5. Have some fun! Reward systems can gravitate towards ham and chocolate a bit during this time so some sort of compensation is necessary midst the cajoling of your brain’s dopamine response… Do what you will for a bit!

*Oh yeah; and come for a treatment if you need a bit of help!

by Dr. Daniel Gibbs

Acupuncture, Traditional Chinese Medicine and Massage

Dr. Daniel Gibbs has been practicing Acupuncture, Traditional Chinese Medicine and Massage since 2005. He has experience in treating a wide range of conditions, especially for pain relief. Working both as an independent therapist and adjunctively alongside physiotherapists.

Daniel is also experienced in smoking cessation treatments. He has a thorough understanding of psychology and neuro-chemistry. And extra skills in Cosmetic Acupuncture.

Daniel is a very relaxed person with excellent skills, so is able to help you on many levels.  He is also a veteran skateboarder & an enthusiastic snowboarder.

15 Ways to stay sane & well during lockdown

It can  be challenging to be in lock down. To be isolated. We understand why it’s important, but how can we do it without losing our minds or our physical health? Whether you’re working from home or not. It’s all too easy and tempting to hit the sugar-rich comfort food. Or the alcohol. Whatever your pleasure.

.. But staying well can be done. And that’s exactly what you need to do during this time. Stay as well as you possibly can. We all know now how to avoid our exposure to COVID-19. But what about the bigger picture? How do we not gain weight? How do we avoid being consumed by COVID news & memes..? How can we boost our immune system? Here’s some ideas:

  1. Swap your commute time (if you don’t do it anymore) for a health promoting activity that you enjoy. ie. meditation/ yoga/ exercise / stretch.
  2. Wake up early at sunrise or soon after & get exposure to sunlight. Your melatonin and cortisol levels will thank you for it.
  3. Have a siesta if possible in your household. 20 minutes has been shown to be the optimal time for ultimate refreshment:)
  4. Limit screen time. This is a big one. Most of us know that screen time has a negative impact on our mental health. But there’s so much to read right now hey? I suggest you set limits. Schedule yourself non-screen time doing something else pleasurable. The phone screen time reminders are all too easy to discard. Try an alarm on your phone that is more annoying perhaps. Or simply decide your going to put the screen down 1-2 hours before bedtime. And stick to it.
  5. Then choose your screen time wisely. Excluding any work, I suggest that other screen time is best focused on giving you a sense of community. Connecting with groups of like-minded people. Chatting to friends and family. Rising above the physical barriers of isolation.

  1. 6. Avoid increasing your food intake or bad food intake. It’s all too easy and can be a slippery slope. Before you know it you’ve gained 2 kg, then might feel depressed about it, emotional eat and gain more. It’s a common scenario. Understandable in these times. But, in these times we need to be as well as possible. Gaining weight or eating poorly is going to hinder your health. Most of us have a unique opportunity at the moment to give more time to our health. More time to food planning, trying new recipes, exercising. Embrace that as much as you can.

7. Plan at least a few meals per week. It reduces fresh food waste and gives you some structure. Try at least 1 new recipe a week.

8. Find a new daily rhythm as soon as you can. Including waking time, meal times, work & play. The new rhythm will shorten the period of transitional stress that most of us are facing right now. The stress of adapting to a big change.

9. Open your windows to let fresh air circulate through the house every day.

10. Consider buying an air purifier. One with a HEPA filter which eliminates bacteria and viruses from the air.

11. Gargle with salt water. Coronavirus cells have been found to accumulate in the throat before causing an infection. Wash those nasties out! Gargling every night before bed is simple and inexpensive.

 

12. Maybe set a health goal for the next 4 weeks. Only if it doesn’t cause major stress. Make it a SMART goal. An achievable one. It might be as simple as flossing your teeth every day. Eating dark leafy greens every day. Or doing some muscle building exercises. Or meditating for 5 mins daily.

13. Do something you’ve always wanted to do but never found the time. Painting on canvas? Growing some herbs or vegetables? Learning a language maybe. Knitting? Whatever your heart desires..

14. Laugh it up. Can laughter really boost your immune system? Results of some studies suggest it can. In a study of healthy males, watching a funny movie boosted natural killer cell activity while watching an emotionally neutral movie did not. Belly laughs feel great. They can’t hurt and they might help boost your immune system and reduce the likelihood of illness.

15. Focus on what you can do rather than what you cannot. Remember that it’s only temporary. Try to see the opportunity to live differently.

 

 

Written by Dr. Elaine Hickman

 

 

Elaine has trained and worked in various settings, both in Australia and China.  She has over 20 years experience in treating many health problems.  Elaine loves to provide a health care experience for people that is respectful, effective, empowering and enjoyable.  Elaine has particular expertise in Women’s Health, Children’s Health, Family Medicine and Wellness promotion.

Elaine is available

Tuesday, Wednesday, Friday & Saturday
Call (03) 9486 5966

Grain Free Chocolate Zucchini Muffins

 

Grain-Free Chocolate Zucchini Muffins

Grain-Free Chocolate Zucchini Muffins that are gluten-free, dairy-free, and Paleo friendly. These muffins are tender, chocolaty, and perfect for breakfast or snack.

PREP TIME 10 minutes
COOK TIME 22 minutes
REST TIME 5 minutes
TOTAL TIME 37 minutes
Yield: 12 muffins
Ingredients
  • 2 cups almond flour (or almond meal)
  • 1/4 cup unsweetened cocoa or cacao
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/4 cup coconut oil, melted and cooled (or oil of choice)
  • 1/4 cup pure maple syrup
  • 3 large eggs, room temperature (I used Chia Gel and it worked well)
  • 3/4 cup shredded zucchini
  • 1/2 cup gluten-free, dairy-free dark chocolate chips (I omitted these for a lower sugar option and they still tasted great)
Method
  1. Preheat oven to 350°F (180°C). Line a cupcake pan with 12 paper liners; set aside.
  2. In a large mixing bowl, whisk almond flour, cocoa, salt, and baking soda.
  3. In a separate medium mixing bowl, whisk coconut oil, maple syrup, and eggs.
  4. Add the wet ingredients to the dry ingredients and mix until well combined.
  5. Stir in the shredded zucchini.
  6. Stir in the chocolate chips.
  7. Spoon batter evenly into your paper liners.
  8. Bake for 20-22 minutes or until the center is set.
  9. Remove from the oven and let cool for 5-10 minutes before serving.
  10. Store in an airtight container at room temperature for up to two days.

 

Recipe source: https://www.glutenfreepalate.com/

Sugar Free Chunky Ice Cream

Made from the stevia plant, Natvia is a 100% natural and healthy alternative to refined, processed sugar.

Recipe by California Country Gal

Ingredients

4-5 each medium/large just ripe bananas
2 cups/500ml/1 lb heavy cream or coconut milk
1/4 cup Natvia
1/8 tsp Natvia
2 tsp Vanilla
1/4 tsp Guar gum (1/2 tsp if using coconut milk)
Stir In:
2/3 cup roughly chopped walnuts
2/3 cup chocolate chips

Serves 2

Directions

Blend everything in your blender for about a minute. The mixture should become thick and creamy.
Add the stir in ingredients.
Pour into a container that has been brushed with Coconut Oil and freeze for several hours.
– See more recipes at: www.sweeterlifeclub.com

Banana bread- gluten, dairy & sugar free

Love banana bread? Try this gluten, dairy and sugar free recipe out!

Ingredients:
1.5 cups almond meal
3 large eggs
1 tsp cinnamon
1/2 tsp bicarb soda
2 tablespoons of coconut oil
2 large ripe bananas
2 tablespoons of coconut nectar or sugar

Method:
Preheat oven to 170 degrees
Mash or blend bananas and then combine all ingredients together
Bake for 35 minutes or until slightly brown on top

18 Ways to Look & Feel Healthier

HappyAs the days begin to get warmer and longer we all want to look and feel our best for summer. Some of us may want to get lighter body too. At this time of year we naturally feel the need to swap our warm cosy clothing for lighter, brighter items. This is also the time to be swapping the warm comforting foods like thick soups, casseroles, bread and pasta for much lighter meals. Such as fresh salads with lightly cooked fish, chicken and meats. And to also enjoy the abundance of delicious summer fruits.

Here are 18 Tips on Looking and Feeling Healthy for the Summer Months:

1. Include fresh raw salad vegetables with every meal

2. Add nuts and seeds to salads for an extra protein boost

3. Add beans and legumes to salads to make them more hearty and healthy

4. Steam or poach fish and chicken and lightly cook red meats

5. Steam or lightly cook greens such as spinach and Asian greens with some garlic and drizzle with lemon juice

6. Eat your fill of fresh vegetables – they will not cause weight gain – in fact the additional fibre in vegetables will help you lose weight by increasing the excretion of built up toxins in your system and improve your gut health

Vegetables

7. Enjoy the seasonal summer fruits – a wide variety of fruits are available throughout the summer months – make the most of them

8. If you are worried about the sugar content of fruit, include tart fruits such as lemons, limes, pineapple, grapefruits, kiwi, blueberries, raspberries and granny smith apples in your diet – these foods are naturally lower in sugars than the sweeter fruits

9. Tart fruits are also beneficial to the liver and gallbladder and the most detoxifying of fruits

10. Add fruit to natural yoghurt with some added chia or nuts and seeds for crunch as a yummy desert – the protein in the yoghurt will help balance the sugar from the fruit

11. Throw all kinds of fruits and vegetables into your smoothie – a mix of both will balance out the sugar and add many more nutrients to your diet

12. Remember that we don’t need to eat bread with every meal – or even every day

13. Limit the amount of alcohol you consume – enjoy a wine or beer if you like to – just not every day

Liquid Food14. Move more – aim for at least a 20-30 minute walk most days of the week – the more you move the better you will feel – both physically and emotionally

15. As the days get longer a 30 minute walk after dinner will help the digestion of your meal

16. Get some sunshine to increase your Vitamin D levels after winter – aim for 15-20 minutes sun exposure on your arms or chest every day if possible – avoid the hottest part of the day and be careful not to get burnt

17. Vitamin D will help you feel good emotionally and aids the absorption of nutrients such as calcium

18. Drink lots and lots of water to keep hydrated and help detoxify your system – your body will thank you for it and your skin will look great

At Freedom Chinese Medicine we don’t follow a one size fits all approach. We tailor an individualised health plan to you, in achievable steps so you can get more well and stay that way. And we will be honest with you, setting realistic health goals that you can achieve and maintain with your current state of health & lifestyle.

Please give us a call on 03 9486 5966 to book in for a pre summer consult  if you would like some additional help with feeling great this summer..

Update 18/10/20 Stage 4 lockdown -We remain open & here for you, now able to provide face to face care for everyone for anything :)
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