Flow Naturopathy

Happy 102nd birthday to the most amazing person out there - my Zaida (grandfather).

A WWII veteran, master storyteller, the centre of the d-floor, and a memory sharper than mine - couldn’t be more proud to be his granddaughter.

Love you Zaida 💕

It’s world breastfeeding week, and with that comes all the feels!

I wanted to share my own breastfeeding journey - one filled with joy and sorrow, one that didn’t have the ending I wanted matter how hard I tried.

Maybe this will give some comfort to other mummas who didn’t have the journey they anticipated, and maybe, just maybe, this will lessen the guilt that many a mother has felt when breast wasn’t best (or even possible) for them.

But first, I want to acknowledge that each parent has their own unique feeding journey. There are those who couldn’t breastfeed, those who chose not to, those who breastfed beautifully, and of course those who are still waiting for a baby to nourish. My love goes out to all of you - you are all amazing.

Although breastfeeding didn’t go the way I wanted, I still absolutely uphold the importance of promoting this sacred act, and supporting all parents, no matter which way they nourish their babies.

To all the parents out there feeding their gorgeous bubs in the way that works for you - you are incredible 💕

See my full breastfeeding story on the FLOW blog - link in bio

🦠 Introducing Immune Health Consults 🦠

For existing clients who want quick advice for acute immune infections like:

▪️COVID-19 ▪️ Colds and Flus ▪️Gastro ▪️ UTIs ▪️ Thrush

Tell me your symptoms, and let me create you a custom prescription with personalised herbal mixes and supplements. Supplements can be delivered to your door within 24-48 hours, or I can advise you where to purchase them locally.

✨ Support your body for the best recovery possible, so you can get back to being your best-self in no time ✨

Book via link in bio

(For recurrent or chronic immune health issues, please book in a standard 30 minute consult for existing clients, or a 1 hour consult for new clients)

I have been eating like rubbish lately - mostly because I just can’t find the time.

So, last week I made a resolution to find the time and meal prep a healthy lunch.

I made this roast veggie, chickpea and quinoa salad that lasted me 4 lunches.

It took me about 15 minutes of active prep (mainly cutting the veggies).

I cut and put the veggies in the oven, and boiled the quinoa before watching an ep of Anatomy of a Scandal. Once the ep was done, I combined everything in a container (took a few mins) and voila - I had a healthy lunch for the week.

Would I have rather spent that 15 mins sitting on my bum and scrolling through Insta - probably. But the reward of nutritious food for the week was worth it.

How do you prepare meals for the week? Let me know in the comments, I need some inspo!

Jars of liquid gold (bone broth) ready to be stashed in the freezer

Bone broth is an amazingly powerful superfood. It is abundant in gelatin and minerals which have many health benefits, including:

💁‍♀️Great for strengthening hair, skin and nails
💩Aids in gut repair and digestion
🦠 Nourishes the immune system
🦴 Bone health and strength

I love including bone broth as a high protein snack on its own, or as a broth to include in soups, curries, pasta sauces and stir-fries.

👩‍🍳 Check out my stories highlights to see how to make your own - it is SO DAMN EASY!

✨Food is a wonderful tool to help the body heal after a laparoscopy✨

A laparoscopy is key hole surgery that is used to diagnose and treat endometriosis.

Recovery time post surgery varies from a few days to several weeks, but most people will spend a good few days in bed.

🍓 Eating nutritious foods following a laparoscopy can help support tissue repair, prevent scarring and decrease inflammation 🍓

Save or share with anyone you know who has a laparoscopy scheduled.

✨ Food is a wonderful tool to help the body heal after a laparoscopy✨

A laparoscopy is key hole surgery that is used to diagnose and treat endometriosis.

Recovery time post surgery varies from a few days to several weeks, but most people will spend a good few days in bed.

🍓 Eating nutritious foods following a laparoscopy can help support tissue repair, prevent scarring and decrease inflammation 🍓

Save or share with anyone you know who has a laparoscopy scheduled.

❗️It turns out that Endo is a lot more complicated than a purely hormonal condition❗️

In fact, it is a whole body condition that can be greatly influenced by our diet, lifestyle and environment.

⭐️ This is SO IMPORTANT to understand, because it means that managing endometriosis requires an individualised, holistic approach that dives into a person’s unique drivers ⭐️

To learn more, read my latest blog - what causes endometriosis- link in profile

It turns out that Endo is a lot more complicated than requires an individualised, holistic approach that dives into a person’s unique drivers.

To learn more, read my latest blog - what causes endometriosis- link in profile

So last night I was food prepping for a lazy stir-fry with some left over veggies and realised it was the perfect hormone healing combo!

Featuring:

▫️Tofu - rich source of phyto-oestrogens which help balance oestrogen activity. Good quality plant based protein.
▫️ Sesame seeds - give me those minerals baby. Calcium, zinc, copper and more!
▫️ Broccoli and Chinese cabbage - help safely detoxify hormones from the body
▫️ Red onion - prebiotic to feed those hungry gut bugs and promote micro biome diversity
▫️Garlic and ginger - anti-inflammatory and help bring blood flow to the uterus

And finally, served with rice because carbs are your friends!

Save for a hormone friendly meal idea 💚

Introducing Sage Lilo Lewis-Cahn 🌿 Our baby girl arrived earth-side a little earlier than expected at 20:07 on the 20/07 ⭐️ Sagey, Mum and Dad doing well and enjoying our little bubble of love 💚

💩 Some of my favorite foods to help you p**p

▫️ Flax seeds and chia seeds (1 serving = 2 TBS)
▫️ Stewed apple and rhubarb
▫️ Oats
▫️ Kiwifruit with skin on
▫️ Dried dated (2 before bed with a glass of water)
▫️ Dark green leafy vegetables
▫️ Fermented foods: yoghurt, sauerkraut, miso, kombucha, kimchi

💧 And don’t forget to drink PLENTY of water. Without enough water these foods will not work.

For more poo hacks, check out to find our recent constipation IG live.

Why 💩 is important

▫️ The bowel is one of the major routes of elimination in the body

▫️ This means we get rid of many of the toxins we encounter everyday - chemicals from pollution/ cleaning/ skincare products, nasties in food, unwanted gut bugs, caffeine and alcohol (to name a few) - through our bowels and poo.

▫️ If we aren’t moving our bowels regularly (at least 1 x daily), these toxins can build up in our system and cause mayhem elsewhere (like the skin, liver, hormonal system and even the brain)

▫️ We also eliminate extra hormones through our poo. Irregular bowel motions can contribute to oestrogen excess - a hormone imbalance associated with period pain, heavy periods, PMS and endometriosis.

So if you’re not moving your bowels daily, it’s time to give your 💩 some love!

📷

Stewed Apple & Rhubarb

If you want to give your gut some love, then try this beautiful warming fruit stew.

🍏 Apples contain a prebiotic called pectin which feeds the good bugs in our gut.

💩 Rhubarb is traditionally used in herbal medicine as a mild laxative to stimulate bowel motions.

🌱 Combine with other gut healing foods for extra benefits: oats, yoghurt, chia and flax seeds

Ingredients:
▫️ 3 large apples - halved, core removed and sliced.
▫️ 1 bunch rhubarb - roughly chopped
▫️ 2/3 cup water
▫️ Squeeze of lemon juice

Method:
▫️ Combine all ingredients in a wide pot or pan on high heat
▫️ Bring to the boil and reduce heat down to a simmer. Stir frequently
▫️ Wait until fruit is cooked to desired consistency - it should be soft but not too mushy (around 10-15 minutes). Remove from heat.
▫️ Refrigerate for up to 5 days.

⭐️ I have some exciting news - Baby Flow is due August 2021 ⭐️

I am beyond grateful for the magic happening inside of me.

Baby Flow is the result of years of work on my menstrual cycle and health. A few years back I hadn’t had a period for 2 years after stopping the pill. I was over exercising, under-eating and couldn’t get my stress under control.

I didn’t know I would want a baby in a few years time. What I did know is that I would want a baby one day, and that if I wanted to give it a go naturally I had to get on top of my menstrual cycle.

This started a 3 year process with the help of some amazing health practitioners that took me from no cycles, to 50 day cycles, to 40 day cycles, and eventually to 30 day cycles. It was at this point I knew I was ready, and my husband and I started our preconception care process.

This journey has taught me so many valuable lessons, and through it all I have felt more inspired than ever to help couples/ women achieve their fertility dreams.

I can’t wait to share the rest of this crazy ride with you 💜

🙇‍♀️ Do you notice migraines appearing around your period each menstrual cycle?

🩸 If so, you could be experiencing menstrual migraines - migraines typically without aura that present in the 2 days before the period, and/or the first three days of the period for 2/3 cycles.

The exact cause of menstrual migraines is unknown, but common contributing factors include:

▫️Premenstrual hormone changes - specifically the drop in oestrogen just before the period.
▫️ Nutrient deficiencies - especially iron and magnesium
▫️Blood sugar irregularities
▫️ Genetics
▫️ Inflammation - the release of warning signals that change brain blood flow and increase sensation of pain.

The triggers for menstrual migraines will vary between individuals, meaning understanding your own personal triggers will be helpful is directing treatment.

Some general advice for managing menstrual migraines:

🌱Get plenty of rest before and during your period - don’t push yourself!
🌱 Drink plenty of water/ herbal tea to keep hydrated
🌱Consume lots of iron rich foods before and during your period - slow cooked red meat, lightly steamed leafy greens, red lentils. This may help to balance your iron levels.
🌱 Eat regularly if you can - include plenty of good quality carbohydrates like quinoa, oats, sweet potatoes and other whole-grains, but avoid processed sugars.
🌱Avoid alcohol which can trigger migraines



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March is Endometriosis Awareness Month

This month is so important because:

▫️ 1 in 9 Australian women are diagnosed with Endometriosis
▫️ Endometriosis can be debilitating and significantly impact quality of life. You may not be able to see Endo from the outside, but the impact is real.
▫️ It takes on average 7-10 years for an Endo diagnosis to be made, meaning many females are living with debilitating symptoms and no answers.
▫️ Further funding for research into Endometriosis is desperately needed.

To all the Endo warriors out there, I hear you and I stand with you. YOU ARE AMAZING 👊

For more resources check out:

Endometriosis is a condition where tissue similar to the endometrium (lining of the uterus) grows in other parts of the body.

This tissue usually proliferates in and around the pelvic region, and can be present in or around the ovaries, fallopian tubes, bowel and bladder.

The most common complaint I hear in my clinic from endo sufferers is pelvic pain.

Approximately 10% of Australian females have endometriosis, and it typically takes 7-12 years to diagnose.

This means many females have prolonged suffering as their diagnosis is delayed by confusing symptoms, or medical professionals who won’t listen.

The medical treatment for endometriosis associated pain is the oral contraceptive pill and painkillers, both of which come with a variety of side effects.

These treatments fail to address the underlying cause of endometriosis associated pain, and act as a mask. Once these treatments are taken away, the pain usually starts again.

In my clinic we aim to alleviate endometriosis associated pain for good by addressing the root cause. It's why we put together my brand new book, "Natural Hormone Balance for Endometriosis"

Get a copy of it here: https://www.flownaturopathy.com.au/free-book-endometriosis

Free Book - Hormone Imbalance & Endometriosis — FLOW NATUROPATHY  FREE E-BOOK GIFT TO YOU...Hormone Imbalance & Endometriosis: How To Soothe Symptoms NaturallyAre you fed up with?Painful Cramping or Pelvic Pain?Irritability, Anxiety, and/or Depression?Breast Tenderness?Flooding or Heavy Bleeding?Fertility Challenges?Weight Gain that doesn't shift?Constipation? D...

New Post on the Flow Blog - Period Pain Explained.

Period pain is common, but it is not normal. Period pain that keeps you from your daily tasks or that requires pain killers is a signal from your body that something is not right.

Read my latest blog post to find out more about the causes of period pain.

https://www.flownaturopathy.com.au/flowblog/periodpainexplained

Period pain explained — FLOW NATUROPATHY Wondering what causes period pain? Read here to find out.

Cherry Tomato & Basil Salad

So easy. So yum. So healthy.

▫️Mixed cherry tomatoes - halved
▫️Basil leaves
▫️Balsamic vinegar
▫️Extra virgin olive oil
▫️Salt and pepper

Enjoy! 🍅🌱

Today the amazing Steph was preparing the lifestyle section for our upcoming seminar - The Top 5 Tips for Getting Pregnant.

Stress can be one of the biggest obstacles to fertility.

Steph will be talking all about how to get on top of your stress and stay balanced while trying to conceive. She is an absolute wealth of knowledge, and I have personally benefited greatly from her meditation and mindfulness training.

Check out our upcoming webinar, where Steph and I will be sharing all the juicy essentials on getting pregnant.

https://events.humanitix.com/the-top-5-tips-for-getting-pregnant

How to accurately test progesterone

🧪 While symptoms can give us a strong indication of low progesterone, measuring progesterone in the blood, saliva or dried urine gives us absolute values.

🥚 An accurate progesterone reading needs to be done 7 days after ovulation. This is because progesterone is only made after ovulation.

🗓 For a typical 28 day cycle, this would mean testing on day 21. BUT many of us do not have a typical 28 day cycle. This means the day of testing needs to be determined based on your own particular rhythm.

🙋🏻‍♀️ This is where I can help. Pointing you towards useful testing so that we can get the answers we need to move forward.

Low progesterone can make you feel really lousy, especially before your period.

I see low progesterone all the time in clinic.

While low progesterone can happen at any time, this hormonal imbalance is common:

▫️Post oral contraceptive pill
▫️During perimenopause
▫️When your period is missing
▫️When stress levels are high
▫️When you are deficient in certain nutrients
▫️If you are on the pill - synthetic ‘progestins’ are not the same as natural progesterone.

Feel like you may have low progesterone? Check out my next post to find out when and how to investigate.

New post on the FLOW blog out now:

~ Hormonal Balance in Polycystic Ovarian Syndrome (PCOS) ~

PCOS is on the rise, and is diagnosed in approximately 12-21% of Australian Women.

However, the actual prevalence of PCOS is likely much higher, as it is estimated that 70% of women with PCOS are undiagnosed.

Check out our latest post to discover:

- What is PCOS
- Symptoms of PCOS
- How to get a proper diagnosis
- How naturopathic support can help

https://www.flownaturopathy.com.au/flowblog/hormonebalancepcos

Importance of Hormonal Balance in Polycystic Ovarian Syndrome (PCOS) — FLOW NATUROPATHY All about PCOS, blood sugar, hormone balance, and what we can do to help.

Can't wait to chat to the Two Natural Ladies tomorrow on air about my favorite topic - women's health!

Tune in to 88.3 Southern FM at 7am to hear about all things periods and fertility.

Happy 💯th birthday to my amazing grandfather - my Zaida.

A shout out to this legend who served for Australia in WWII, who raised a large and loving family and who seems to be making regular TV appearances at the young age of 100.

I think my Zaida has many secrets to a long and happy life - he is undoubtedly the most positive person I know. If I could bottle up my grandfathers positivity and put it in a supplement I swear we would all live forever!

My Zaida always tells me he “eats to live, not lives to eat”. Unfortunately I seemed to inherit this attitude the wrong way around 😂

I love you always Zaida, keep on being the life of the party 💜

🙌 Beyond happy to be back in the clinic seeing clients masked-face to masked-face.

🌱 Also couldn’t be happier to be reunited with my beautiful herb babies.

🌸 I’m also excited to now be stocking practitioner only supplements.

📞 Wanna chat before booking an initial consult? I offer free introductory phone consults. Book via link in my profile. I can’t wait to chat.

Endocrine Disrupting Chemicals - Pads & Tampons

🩸 Did you know that some pads and tampons contain harmful chemicals?

✖️ Some of these nasties include bleach, polyethylene, polypropylene and cotton grown with pesticides.

🤦‍♀️ This is worrying as we put these chemicals up close and personal with our reproductive organs.

🌸 For this reason I encourage women to consider chemical free alternatives:

▫️Certified Organic pads and tampons
▫️ Menstrual cups made with medical grade silicon
▫️ Period un**es

🌱 What are you favorite menstrual products?

Image credit

Endocrine Disrupting Chemicals - Plastics

🧪 Endocrine disruptors are those pesky chemicals found in our environment that can wreak havoc with our hormones.

🥤 Plastics are a source of hormone disrupting chemicals such as BPA, Phthalates and PCBs.

🌱 Consider reducing your exposure to plastics by:

▫️ Swapping plastic containers and drinking bottles for stainless steel or glass options.
▫️ Avoid plastic labelled ‘BPA free’ as this usually contains other harmful chemicals.
▫️ Never warm up any food in plastic packaging or containers.
▫️ If using plastic food containers, avoid storing fatty foods which may absorb harmful chemicals

Image credit: pintrest

Flow Naturopathy updated their business hours.