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Health & Wellness

All the latest recipes from the 'Health & Wellness' blog

Vegan Buddha Bowl

This nourishing plant-based Buddha bowl contains microbiome-loving foods high in probiotics and prebiotics, helping keep you and the ‘good bugs’ in your gut satisfied.

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Gut-Loving Choc-Orange Muffins

No-one will ever guess the secret ingredient in these moist, delicious muffins. Red kidney beans are used in place of flour to make this recipe gluten free. They also provide an excellent source of protein and are full of fibre. They are the fuel your gut bacteria feed on for healthy gut function.

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Fish Tacos

Delicious when dining out, fish tacos are surprisingly simple to make at home. Packed with protein, fish is abundant in omega-3s which reduce inflammation and nourish the body and brain. This recipe also incorporates wholegrains and antioxidant-rich vegetables to make a nutritionally balanced meal that’s vibrant in colour and flavour.

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Chicken noodle soup for colds & flu

Chicken soup is not only good for the soul, it may also support recovery following colds and flus. Rich in nutrients, it contains anti-inflammatory and antimicrobial ingredients that help clear nasal congestion.

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Hearty Minestrone Soup

Overseas travel may be restricted but that doesn’t stop you going on a culinary journey to Italy from the comfort of your own kitchen. Make some minestrone, a hearty and satisfying soup. From the cooking style known as ‘cucina povera’ (poor kitchen), this dish has rustic, rural roots.

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Power Porridge

Power up your morning with a steaming bowl of porridge. Full of wholefood goodness, porridge is a great way to warm up your insides and keep you firing on a cold winter’s day.

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Anti-inflammatory salmon pasta

Quercetin is a naturally occurring flavonoid which is well known for its anti-inflammatory and anti-histamine actions, particularly beneficial if you suffer from allergies or inflammatory conditions. Add some quercetin-rich foods to tonight’s dinner - onions, capers, broccoli, and tomatoes all contain this healthy compound. When coupled with salmon, a source of omega-3 fatty acids, this dish makes the perfect anti-inflammatory (and delicious!) night in.

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Low allergenic Anzac biscuits

If you have food allergies and you found yourself with Anzac biscuit FOMO on ANZAC Day, try this recipe for a low-allergenic alternative which is both gluten and dairy free.

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Rocket Pesto for Heart Health

Rocket is a leafy green that packs a punch when it comes to flavour and nutrition. Also known as arugula, rocket’s bitter leaves are high in nitrates. These can convert to nitric oxide in the body, helping to dilate blood vessels and promote healthy blood flow. Look after your heart health by including rocket and leafy greens in your diet.

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Preventing heart disease in your 30s, with Dr Elizabeth Steels

Dr Elizabeth Steels covers her top tips for preventing heart disease, and why it is important to start early.

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Heart-healthy eating tabbouleh

The perfect salad to brighten your summer days, tabbouleh is packed full of fresh ingredients that hail from the Mediterranean diet including herbs, vegetables, wholegrains and extra virgin olive oil. Just the thing for heart-healthy eating!

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Cinnamon pumpkin pancakes to keep you energised

These cinnamon pumpkin pancakes are not only delicious, they are a great alternative to traditional sweet pancakes. The cinnamon in the recipe helps balance blood sugar levels, while the protein from the eggs and complex carbohydrates from the wholemeal flour and pumpkin provide slow burning energy to get you through the day.

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Antioxidant-rich iced chocolate for a healthy heart

Is there anything more decadent than an iced hot chocolate made with real chocolate? Even better, the dark chocolate and spices are full of heart-healthy antioxidants. So you’re doing yourself a favour by enjoying this delicious treat!

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Lycopene for prostate health

Lycopene gives many fruits and vegetables their red colour, and is particularly high in tomatoes. The lycopene content of tomatoes is greatly increased through cooking, so you can boost your intake with tomato soup, tomato based pasta sauce, tomato based curries and roasted tomato salads. 

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Power bar recipe for men's health

These homemade protein bars are packed full of selenium, zinc, essential fatty acids, protein and fibre, all nutrients that are essential for men’s health. A healthy and nutritious energy boost to keep you going after lunch or fuel a gym session.

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Bone broth recipe for bone health

Bone broths have a rich tradition as a restorative food to support bone and joint health and general wellbeing. Bone broths can be enjoyed as they are, or used as a base for soups, stews and sauces.

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DHA for brain health

DHA is an essential omega 3 fatty acid that is important for brain health. Trout is a rich source of DHA, with 744mg per fillet. Trout is low in mercury so its safe to consume regularly.

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Lactation cookies to help with milk supply

To celebrate World Breastfeeding Week, we are sharing our favourite lactation cookie recipe! Packed with galactagogue foods to boost breastmilk supply, they are also delicious and easy to make. Enjoy!

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Superfood seaweed for women's health

Seaweed is a good source of nutrients that are important for women's health, including iron, iodine, calcium, folate and vitamin D. Try this Korean style seaweed omelette and see how delicious seaweed can be!

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Mitochondrial Dysfunction – Could it be the missing link?

Mitochondrial dysfunction, unlike mitochondrial disease, is reversible explains Dr. Yeoh.

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Myths and Misconceptions about Cholesterol and Heart Health - Integrative Cardiologist, Dr Ross Walker

Renowned Integrative Cardiologist Dr Ross Walker believes all heart disease is genetic and explains what this means in the latest Eagle Natural Health Expert Voice podcast.

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A Holistic Approach to Anti-Ageing Medicine

Ageing is a natural part of life, but can we influence our biological age versus chronological age?

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Avoiding toxins in our food supply, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine. Learn when it’s best to choose organic produce, as Dr Joe discusses the dirty dozen and clean 15 to help us avoid consuming toxins.

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Changes to patient health you may have seen over the past decade, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine, discuss the depletion of nutrients in our foods.

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Strategies to encourage healthy detoxification, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine, discusses how we can help our body with the detoxification process naturally.

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Toxins found in our everyday environment, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine. Helps us understand what toxins are found in foods, health & beauty aids, and our environment.

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Examples of how a man-made toxin can cause disease, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine, discusses how PCB’s and other man-made toxins can affect our health.

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The difference between natural and man-made toxins, Dr Joseph Pizzorno

Watch Dr Joseph Pizzorno, a world-leading authority on science-based natural medicine, discuss the differences between natural and man-made toxins, how our bodies process them and the subsequent impact on our health.

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Looking after our bones from childhood right through to our twilight years - Naturopath and Nutritionist, Daniel Roytas

We’re used to thinking that bone health only affects us in later life. However, it’s important to be conscious of our bones from a young age, because peak mineral bone density for men and women occurs between the ages of 25 and 35.

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Mitigating the stress and immune response

It is well known that excessive stress is bad for us – it can be toxic and affect our immune system. Stress triggers a release of hormones, including cortisol and adrenaline, and when it comes to our immune system, cortisol is essential for modulating levels of inflammation in the body.

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Are you feeling it in your bones? Five ways to keeping your bones fit with help from Vitamin K2

Do you love your bones? Every single day your body breaks down old bone and replaces it to protect your brain, heart, and other organs from injury – and of course, allow movement. Yes, they’re pretty essential to a fully functioning human body.

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The Food & Mood Connection- Nutritional Biochemist Dr Elizabeth Steels

You may know instinctively that the foods you eat – both healthy and not – can have an impact on your mood, but until recent years, nutrition and psychology were never discussed in the same conversation.

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The Evolving Picture of Nutrition – Integrative GP, Dr Joe Kosterich

We live in a time where our supermarket shelves are packed full of all manner of fresh produce, with an incredible variety of nutrients, yet more than 75 percent of the disease burden in western countries is related to lifestyle.

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The elderberry effect: The mighty berry fighting flu, calming colds and igniting immunity

As Australia enters into one of the worst predicted flu seasons, there’s a humble berry that’s small in stature but mighty in merit that may go some way towards fighting flu, calming colds and igniting your immune system – discover the elderberry effect.

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Get familiar with fungi to feed your family a natural immune-booster

Next time you top your Friday night pizza with mushroom or indulge in a stroganoff, you may be supporting your immune health. Certain mushrooms exert their immune modulating properties in many ways, most notably via the increased expression of cytokines, which regulate inflammation and your body’s immune response to disease.

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How to keep your heart in tip-top shape

Heart disease kills more Australians than any disease, and 12 million carry 3 risk factors for the life-threatening illness.[1] A sobering statistic, but one that should instigate prevention rather than evoke fear.

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Australian Cardiologist gives top tips for maintaining a healthy heart this Heart Health Week

Dr Jason Kaplan, Integrative Cardiologist shares his top alternative tips on improving your heart health this Heart Health Week.

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Mum knows best: Put the ‘b’ into balance

Stress affects us all, but for women navigating motherhood and striking the right balance with all the balls they have in their air, it’s easy to forget to take care of yourself.

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Activated B vitamins for mental health, Teresa Mitchell-Paterson

Watch Teresa Mitchell-Paterson, Naturopath, Nutritionist & Educator discuss the role of B-vitamins, particularly their role in the methylation cycle to help balance mood.

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Mother nature’s stress-busters

Turn off social media and tune into adaptogens to help manage stress. Stress is one of the most common words used to describe modern life – but when it tips into chronic territory, it's cause for big concern.

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Managing a healthy weight after 40, Dr Elizabeth Steels

Watch Dr Elizabeth Steels, Clinical Biochemist discuss strategies for managing weight, especially after your 40s, including incidental exercise and increasing fibre intake.

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Breastfeeding and detoxification, Leah Hechtman

Watch Leah Hechtman, Clinician specialising in fertility discuss the importance of gradual weight loss during breastfeeding, and the role of probiotic supplementation and prebiotic foods to support a stable gut microbiome.

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Encouraging healthy digestive health in children, Tabitha McIntosh

Watch Tabitha McIntosh, Naturopath & Clinical Nutritionist discuss the impact of environmental toxins, the importance of good digestive health and the role of the diet in supporting a balanced microbiome and healthy digestive system in children. 

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The impact of environmental burden, Walter Crinnion

Watch Dr Walter Crinnion, discuss the impact of environmental burden, environmental illness and strategies to limit our exposure to environmental toxins.

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Detoxification in children, Tabitha McIntosh

Watch Tabitha McIntosh, Naturopath & Clinical Nutritionist discuss strategies to promote healthy detoxification in children including air-filtering plants and diet, as well as addressing the challenges with compliance. 

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Reaching your full potential every day with B vitamins

If your energy levels are low, or you’re not achieving your full workout potential every day, it could be time to look at your diet to understand whether you may need additional support.

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Planning your pregnancy: Nine ways to help get your mind and body baby ready

Planning for a baby is exciting, emotional, yet often overwhelming. And it’s so much more than just getting your body and environment ready for conception, birth and the new bundle of joy in your life.

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Improving mood balance with your spice rack

Help support your mood naturally with help from the exotic saffron. Widely used in Indian cuisine and renowned for its intensely vivid crimson hue, saffron is the world’s most expensive spice – and it lives up to its pedigree

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Optimising the health of your child with preconception care, Leah Hechtman

Watch Leah Hechtman, Clinician specialising in fertility, pregnancy and reproductive healthcare, speak about ways to help improve health and fertility prior to conceiving a child.

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Allergies, chemical reactivity and immunotoxicity, Walter Crinnion

Watch Dr Walter Crinnion, Expert in Environmental Medicine, discuss immunotoxicity and highlight the spectrum of environmental toxins which we are exposed to on a daily basis and the impact on our bodies.

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Calming down the culture of ‘busyness’

Be inspired by the traditions of the South Pacific and look to kava for supporting anxiety “Busyness is more than an annoying truth of modern life. It has emerged as a significant health concern.” Joseph Bienvenu, Psychiatrist and Director – Anxiety Disorders Clinic, Johns Hopkins Hospital

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Training strategies for dealing with stress and adrenal issues

If your stress levels are at an all-time high, and have been for some time now, it’s reasonable to think you should take a break from exercising. Lack of time and a fuel tank that’s on empty most days is enough to make anyone feel that way.

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Loving your liver over the festive season (and beyond)

Your liver is your body’s detoxifier. Everything entering your body passes through your liver to be processed before being absorbed into your blood stream – that includes any festive fizz! he good thing about your liver however, is that its cells contain powerful enzymes that break down many of the toxins or chemicals.

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Head of Nutrition Ryan Pinto shares his guide on achieving your best performance through nutrition

An expert guide to achieving your best performance and recovery through nutrition. Written by Ryan Pinto, Sports Dietitian and the Head of Nutrition for South Sydney Rabbitohs and NSW Waratahs. He has a passion for helping athletes and motivated individuals to improve their nutritional intake to suit their performance goals.

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Maintaining energy levels with the NSW Waratahs & Eagle Natural Health

With a focus on optimising performance on the field, the NSW Waratahs players Harry Johnson-Holmes, Cameron Clark and Jake Gordon discuss how diet and supplements play a role in assisting with an increased work load and improving energy levels. Eagle Natural Health is the official partner of the NSW Waratahs. 

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I’m hungry: The lowdown on breastfeeding your baby

If your baby is smacking or licking their lips, opening and closing their mouth or sucking on their lips, tongue, hands, fingers, toes, toys or clothing, it’s a sure sign that it’s dinner time.

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Supporting Optimal Performance with the NSW Waratahs & Eagle Natural Health

Every elite athlete has a backstory and a team of supporters who have been with them from the beginning. Eagle Natural Health ask the NSW Waratahs players Harry Johnson-Holmes, Cameron Clark and Jake Gordon about their journeys, who’s been their biggest support. Eagle Natural Health is the official partner of the NSW Waratahs.

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Is your tummy doing the talking? Why digestive health tells the story behind many modern ailments

Over 2,000 years ago Hippocrates stated that “all disease begins in the gut” – and in the last few decades research has started to catch up with this traditional wisdom and recognise that a healthy gut promotes good overall health.

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Immune system love – managing your wellbeing through every season

Are you suffering from the effects of colds, flu or infection? Or are you just generally feeling sluggish and run down? These all impact your lifestyle in their own ways – and linked to how well your immune system is functioning.

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Pre and post game rituals for optimal recovery and performance with the NSW Waratahs & Eagle Natural Health

There’s something fascinating about a locker room. Eagle Natural Health ask NSW Waratahs players Cameron Clark, Harry Johnson-Holmes and Jake Gordon about their pre and post game rituals. Eagle Natural Health is an official partner of the NSW Waratahs.

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Dream the impossible dream: 7 sleep hygiene hacks for better health

Staring at the ceiling at 3am is no fun for anyone and when the call of deep slumber seems like an impossible dream, it can take a huge toll on your mental, physical and emotional health. Four in 10 Australian adults suffer some form of inadequate sleep and its more than just tiredness.

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Activated B Vitamins for Energy and Stress Management with Sports Dietitian Ryan Pinto

Sports Dietitian Ryan Pinto discusses the role of B vitamins when it comes to our nervous system health and mood.

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Proteins, carbs & supplements- Separating the fact from fiction, with Ryan Pinto

Head Nutritionist for the NSW Waratahs and South Sydney Rabbitohs Ryan Pinto discusses the role supplements can play in conjunction with a healthy diet.

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Iron weight

Iron—that heavyweight essential mineral powering the haemoglobin in your red blood cells—is essential for the creation of those workaholic cells carrying oxygen around your body.  A lack of it may cause anaemia, leaving you feeling tired and less able to fight off infections, yet deficiencies are often not evident with significant clinical symptoms easily going undiagnosed

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Fuelling and Protecting Older Athletes with Head of High Performance Paul Devlin

Head of High Performance for the South Sydney Rabbitohs Paul Devlin discusses the main challenges and stresses for older players on the field all season, including a Vitamin C protocol to support immune health.

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Tips to train and recover like a pro athlete

Fitness is so much more than going to the gym. It is a holistic lifestyle choice that incorporates exercise with diet, nutrition, a work/life balance and a positive mental attitude. So find out how you can be best prepared to train and recover like a pro athlete, including tips from Ryan Pinto, Head of Nutrition for the South Sydney Rabbitohs and NSW Waratahs.


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Energy and Performance with Head of High Performance Paul Devlin

Paul Devlin, Head of High Performance for the South Sydney Rabbitohs, discusses the most important ways to maintain energy during training, including nutrition, supplementation and measurement.

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Importance of Protein for Recovery with Sports Dietitian Ryan Pinto

Sports Dietitian Ryan Pinto discusses importance of Protein for recovery and optimal performance, and how much and when to consume.

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Gut instinct: The best travel companion to combat diarrhoea

Bali Belly and Montezuma’s Revenge are just two of the more unfortunate travelling ‘rites of passage’ that millions of people suffer when ingesting raw and peeled fruits and vegetables; and raw, rare, under cooked or heat exposed meats and seafood.

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Health begins in the gut- infographic

Did you know, your digestive health plays a major role in your health and wellbeing. The following infographic explores this.

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Recovery Tips for Elite Athletes that Work for Me Too

Head of Nutrition Ryan Pinto for the NSW Waratahs and South Sydney Rabbitohs shares his recovery tips for elite athletes, including hydration, adequate sleep and carbohydrate timing.

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Inflammation and your joint health- infographic

Prolonged inflammation can exacerbate symptoms such as joint pain, and there are diet and lifestyle interventions that can help to reduce symptoms. The following infographic looks at this.

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Have an anti-inflammatory day

Around 2.1 million Australian suffer from osteoarthritis, an inflammatory joint condition. Hands, the spine and joints like hips, knees and ankles tend to suffer most, with pain and stiffness usually getting worse over time.

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Talking turmeric: Why this culinary spice is fighting more than just inflammation

Putting the word ‘inflammation’ into Google garners around 108 million results (well it did the day we did) – talk about a chronic response!  Inflammation—the body’s natural response to injury or infection that often causes redness, swelling, pain or heat

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Happy tummy, happy mind?

Mental Health Week – October 10-17. Forget the NBN! Your ENS ‘enteric nervous system’ is your personal high-speed, communication super highway linking your gut to your brain 

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The link between your gut & inflammatory arthritis

Healthy gut bacteria may play an important role in managing inflammatory arthritis, according to a 2017 international meta-analysis

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Naturopath Teneille Newton shares her five tips for a healthy trip

There’s no greater feeling than travelling to a new city or country. The excitement, anticipation and joy of discovering a new town, new people and new food. There’s so much to see and do – so many places to go – so there’s no time to get bogged down on the toilet with a dodgy tummy.

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Why supplements are important to your immune system, Dr Joe Kosterich

Dr Joe Kosterich explains how best to supplement your diet to support the immune system to help ward of change-of-season colds and allergies. Every year we tend to get around two to four colds[1], with symptoms and severity ranging from mild to severe. 

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Foods that boost brain health, Q&A with Teresa Mitchell-Paterson

Our brain is arguably the most important organ in our body. It controls and coordinates actions and reactions; manages how we walk, talk and learn is responsible for our feelings; regulates breathing, sleep and hormonal balance; and even determines the mates we choose.

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The new sleeping beauty: How to relieve insomnia for better health and wellbeing

It’s often said sleep is the best medicine, but if you’re the one in around three people suffering occasional mild insomnia[1] you need to deal with that first. 

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Don’t be bone idle: Discover five simple ways to maintain bone health through menopause

Menopause is a fact of life for women, yet can be an empowering transition into a new chapter of life. By adopting or continuing a healthy lifestyle during menopause, women can help reduce their symptoms (most will experience them), from hot flushes, sleep disturbance and joint pain to night sweats, bladder changes and anxiety

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Balancing the fight or flight response

Fight or flight. It’s how our bodies respond to stress. And this modern malaise can manifest into adrenal exhaustion – a term often used to umbrella symptoms including fatigue, body aches, low blood pressure, mild anxiety, sleep disturbances and digestive issues.

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The 8 pillars for taking charge of your health, Dr Joe Kosterich

Most of us drive cars. We know there are many different things needed to keep the car running smoothly. This includes putting the right petrol in the tank, having correct air in the tyres and the correct engine oil. 

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The mighty mineral: discover why magnesium is essential for promoting holistic health

Your nervous system is integral to controlling your heart rate, breathing, digestion and skeletal muscle movement – and it is magnesium that is the mineral most critical to proper nervous system function.

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5 tips to incorporate into your daily routine to help prevent colds this winter

We are exposed to viruses all day long, but some people seem more susceptible to catching colds or the flu. Here are a few tips that may help you to ward off the nasty symptoms of a cold or flu this winter.

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A rainbow of fruits & veg to ward off that winter cold!

Everyday we are exposed to germs on public transport, the work place and even home. Here are a few foods that will help fight off colds and flu when you get run down. 

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Probiotics & prebiotics, the beneficial bacteria within

Are you aware that we have more bacteria living within our digestive system than we have cells in our body? Ten times as many in fact!

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Managing your blood glucose with diet

Australians are consuming more added sugars than ever before, according to a 2016 Australian Bureau of Statistics report.

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Antioxidants for good health

Antioxidants are the buzz words of the health world but what exactly are these mystical ingredients and what do they do?

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Naturopath & nutritionist Teresa Mitchell-Paterson shares her thoughts on supplementation

It would be nice to think we could achieve all our nutrient needs from food – however modern life, illness, eating patterns, farming, transport and storage disrupts our ability to fulfill all our vitamin and mineral requirements.

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Boosting health for mum & bub

Congratulations you’re a mum! Like pregnancy, the newborn phase can be joyous but exhausting. 

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Fishing for more essential omega- 3s

Just one in five Australians is getting enough omega-3 fatty acids for good health, according to a recent study.

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Zinc: a building block for good health at every age

Zinc is a master-mineral of good health but many of us don’t get enough each day. Zinc deficiency is one of the world’s most prevalent micronutrient deficiencies

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Nourishing your pregnancy

While you may not need to ‘eat for two’ during pregnancy, it is encouraged to follow a well-balanced diet to provide optimum nutrition to you and your baby.

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Symptoms of iron deficiency & how to boost your intake

Anaemia affects roughly a third of the world's population with half the cases due to iron deficiency, according to the World Health Organisation.

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Stress & your hormones

Almost three quarters of Australians say that stress is impacting their physical health, according to a study by the Australian Psychological Society (APS).

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Vitamin D shines bright for immune health

We live in the sunburnt country so it’s perhaps ironic that up to three in 10 Aussies are deficient in the ‘sunlight vitamin’- Vitamin D.

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