​How is it that some people are able to give themselves the gift of time and others struggle to even take a lunch break? 

Many of us go through life putting everyone else’s needs before our own, finding it hard to say no, feeling like we ‘should’ do this or ‘must’ do that, read other people’s minds and decide that they are holding us to impossible standards, work tirelessly to try to feel ‘good enough’.  Sound familiar? 

The feeling of not being enough is epidemic in the modern world,  fueled by social media, glossy magazines and competition from others (who also don’t feel enough).

So what is the secret of those few who seem to be able to show themselves loving kindness and follow their own inner guidance, who take the time to nourish themselves physically, emotionally and spiritually?

This is a huge subject much bigger than the space we have here but some of the first steps are as follows:-

• Become conscious of the things you do habitually that deny your own wellbeing
• Give yourself permission to begin to attend to your own needs
• Forgive yourself for past mistakes (after all we are all only human!)
• Accept yourself for who you are
• Believe in yourself
• Make a decision to start to show yourself more love and care
• Take some action NOW

One way to start is to make a self care menu which is a list of the things that really nourish your soul.  Things like walking on the beach, having a warm aromatherapy bath, reading a book in the sun, whatever it is that lights you up and replenishes you.  If you have trouble getting in touch with your needs try this little exercise.  Close your eyes, bring your attention to your breathing, place your hand on your heart and ask yourself – how do I feel today, what do I need? 
​
** If you would like a copy of MY SELF CARE MENU to fill in and put up on your fridge or mirror drop into the clinic and pick one up or email me on jennyweaver01@gmail.com

Goals – The Success Formula

My guess is that if you have taken the trouble to pick up an article on goal setting you are someone who is interested in self improvement, who lives a conscious life and who knows “if it’s to be it’s up to me!!”  

You may have even heard of the now famous study of a group of 1953 Yale graduates who were interviewed then and again in 1973.  What the study found was that in 1953 only 3% of these graduates had written down a set of clear and concrete goals.  When re-interviewed 20 years down the track of life these 3%  were worth more financially than the remaining 97% put together!  That is powerful stuff!!  They also measured their level of happiness and fulfilment and once again the 3% were way in front!

Most people set goals or make resolutions in their minds, but what makes some people able to achieve their goals and others just abandon them?

The first golden rule of goal setting is to get it from your mind and into writing!  This way you can refer to it (every day is best), you will own it more, and even if you get off track you have it there in writing as an incentive.

A common acronym for goal setting is SMART – that is Specific, Measureable, Achievable, Realistic and Time Frame.  The ability to measure how you are going adds incentive along the way and giving your goals a time frame gives you the pressure you need to start.

Goals need to be specific – for example you could change “I want to spend more time with my family” to “every Wednesday night and every Saturday morning we will do something fun together as a family”
Make your goal realistic – you will not be able to be Prime Minister of Australia by the end of the year if you have only just finished school.
You need to make your goals about YOU!  This is not about pleasing anybody else, living up to others expectations or trying to be something you’re not!  And they need to be something that’s worth pursuing, that you have the resources now to begin the process and are within YOUR control, not up to somebody else. 
 
A powerful addition to your goal setting is visualisation.  If you spend 5 minutes daily with your eyes closed and visualise yourself having achieved your goal your subconscious mind will be mobilised to help you to succeed!
Achieving goals by themselves is not what makes us happy in the long term; it’s who you become, as you overcome the obstacles necessary to achieve your goals that can give you the deepest and most long-lasting sense of fulfilment.

“Whatever you can do or dream you can, begin it.  Boldness has genius, power and magic in it”
– Johann Wolfgang Von Goethe
​
Jenny Weaver Psychologist- Somerville

​Reiki
Reiki = Universal life energy
 
Reiki is a powerful yet gentle natural therapy which is a tool for physical healing, mental and spiritual growth.
Life force flows within the physical body through pathways called meridians, chakras and nadis. It also flows around us in a field of energy called the aura. Disruptions to this life force energy can cause diminished function in the tissues and organs of the body. Some patterns of thoughts, behaviour and emotion can also block our full potential. Reiki has the ability to clear, align and heal our energy pathways, thus allowing our life force to flow in a healthy way.
Reiki can potentially  help with many different conditions such as:

• pain and inflammation
• insomnia
• headaches
• stress, anxiety and depression
• healing of injuries
• improving emotional health
• enhancing spiritual awareness
• encouraging relaxation and a sense of wellbeing

 
Reiki is used in many hospitals, community health and cancer centres in the USA, UK and Europe to complement medical care
 
and research studies have shown that Reiki can improve the quality of life for people living with many types of health challenges.
During a Reiki session, the practitioner gently places their hands on various points on the body and mindfully transmits the Reiki energy to the recipient. The energy will flow to where it needs to go, working through clothing, bandages and even plaster casts.
Reiki has no harmful side effects and you cannot overdose. It can complement and enhance any other form of healing. Treatments are deeply relaxing but at the same time energising, creating physical, emotional, mental and spiritual harmony.
Reiki sessions are available at The Natural Health and Wellness clinic and Fiona runs workshops for those who would like to learn to give Reiki for self-care and treating others.

Written by Fiona Urwin
Remedial massage therapist, Oncology massage, Foot Reflexology and Reiki Master

To book
http://www.thenaturalclinic.com.au/reiki.html

By Jennifer Wells
Dip. Ed, Grad. Dip Ed, Dip Spalding Educator, M.I.L.A, Auslan Level 3

​World Autism day is a wonderful time to share the unique complexities that a person with Asperger’s syndrome experiences in our somewhat chaotic world.
Asperger’s, or what is now known, according to the DSM-5 as Level 1 High Functioning Autism or Autism Spectrum Disorder (ASD), affects more than 1 out of 100 people. It is unknown what causes this developmental disorder but it is currently thought to be both neurological and genetic. It is related to Autism as it affects the way the brain processes information.

If you are seeking Screening and assessment for Asperger’s syndrome you will need to undertake a comprehensive diagnostic assessment by an experienced clinician.
Having Asperger’s is not always straightforward and it may be accompanied with other mental health issues and developmental conditions. The I.Q. of a typical person with Asperger’s syndrome normally ranges from average to above average. Some may have Executive Function Disorder (EFD) which can inhibit the person's ability to understand and complete tasks. EFD and short-term memory disorders which may also cause difficulties with learning and understanding of spelling and writing conventions despite the fact that they may have strong vocabularies. Some may have Specific Learning Difficulties (SLD) which will require extra educational assistance from both school and tutors to help the individual gain a greater understanding of the language process and to assist with social interaction with their peers.

People with Asperger’s often see and interact with the world in a different way to a typical person. They often feel overwhelmed and are unable to read social situations and this can lead to anxiety. Some may require behavioral or sensory integration therapies or short- or long-term strategies to cope with daily complexities. This type of support is offered by a variety of professionals with expertise in this area.

Parents of children with Asperger’s often despair over their child’s sensory sensitivities and their aversion to particular types of foods and possible lack of nutrition. A naturopath and nutritionist can be beneficial in these situations. Natural health assistance can play a major role in supporting people with Asperger’s by assessing their biochemistry and genetics thus adding to a holistic approach to supporting the individual.

If you are interested in learning about Asperger’s, Tony Attwood is a world renowned expert in this area and offers valuable information, advise and sound guidelines. The link is found bellow;
 
http://www.tonyattwood.com.au/about-aspergers-m/what-is-aspergers 

A recent study of researched evidence on Naturopathy has come out showing that it is effective for treating chronic pain, hepatitis C, menopausal symptoms, bipolar disorder, and asthma and more. The research showed positive results across world regions for treating similar conditions with the core concepts of naturopathic practice. The full study can be read here; 
https://www.liebertpub.com/doi/10.1089/acm.2018.0340

It's pretty lengthy, so a summary of the study can be read here; 
https://www.scu.edu.au/engage/news/latest-news/2019/world-first-scoping-study-shows-benefits-in-naturopathic-medicine-treatments.php?utm_source=miragenews&utm_medium=miragenews&utm_campaign=news

What a shame the government has cut private health rebates so that it no longer includes natural therapies...
But it’s not too late? You can still help reverse this by contacting local member of Parliament Greg Hunt via the link bellow;
https://www.yourhealthyourchoice.com.au/save-rebates/

Politicians see one personal message worth 100 votes, make your voice heard. 

1. Practitioner only means that the supplements or herbs can only be prescribed by a qualified naturopath who has spent 4 years studying and are part of an association. This means that they have the knowledge to prescribe the best suited supplement/herb for you and your particular needs.

2. Naturopathic supplements tend to be at a therapeutic dose, which means it is generally higher in concentration and have been proven to exert clinical benefits.

3. Just because things are natural doesn’t mean they are safe to use for everyone. Some herbs and nutrients can have a negative interaction with some medications, so it is import to have proper and safe advice associated.

4. Many vitamins, minerals and even herbs are found in different forms. These forms may have different qualities and some might be easier to absorb than others.
For example with magnesium, one form is great for the nervous system and another the other is used as a colon cleaner, two very different results. Without knowledge in the area, you may not know which one if best for you and your condition. Companies may choose a form that is not absorbed well in the body because it is cheaper to manufacture and thus cheaper for you. So you might be taking something and feeling no result because you aren’t actually absorbing it (money down the drain).

5. Off the counter supplements tend to have more excipients, bulking agents and/or preservatives. Which for those with sensitivities or allergies, it can be difficult to pick which ones you won’t react to.

6. Supplements aren’t designed for long term use, they are to support you for the short term until the cause can be found and resolved. Without a naturopathic treatment plan you may be taking unnecessary supplements for too long, causing more harm than good.

Don’t waste your money on 'cheaper' supermarket supplements; get proper advice to be safe and effective! You can make an appointment with one of our lovely Naturopaths if you are feeling like you need some support from supplements, we offer short consultations for minor issues such as a cold. 

*Please note that if you have seen another Naturopath (outside of the clinic) we need to see the prescription from them to be able to sell you over the counter supplements and herbs. 

​This week is “Smart Eating Week”! So, what does “smart eating” look like? In this day and age of media saturation with fad diets and fitness gurus, it can be hard to know. Let’s start with the basics…

1. Protein
Protein is required for muscle growth and repair, neurotransmitter production (think “healthy mood”), and a wide range of other important functions within the body. Getting adequate amounts of protein everyday – preferably with every meal or snack – is important to balance blood glucose, ensure stable energy levels throughout the day, and prevent sugar cravings. Sources of protein include eggs, meat and poultry, fish, yoghurt (always choose full fat, natural varieties), nuts and seeds.

2. Healthy Fats
Sources of healthy fats include coconut and olive products, avocadoes, nuts and seeds, and butter (yes, butter!) and other full fat dairy products, if you can tolerate them. Fats form the outer layer of every single cell in our bodies, so you can imagine how important it is to include them in our diets, right? Plus, they’re a major component of our brains, and are used in the production of hormones. Add a small handful of nuts or seeds to your morning porridge or put them in your smoothie, add some olives to your lunchtime salad, roast your veggies in a little butter or olive oil.

3. Carbohydrates
Now, when I say “carbohydrates”, I don’t mean processed carbohydrates like pasta, bread and cereals. I mean vegetables, fruits, legumes and small amounts of whole grains. Carbohydrates are a great source of energy, and the fibre in wholefood carbohydrate sources promotes good digestive function. Try adding some more veggies into your daily routine in order to increase your fibre intake eg. add a handful of spinach leaves to your morning smoothie or omelette, had a side salad with your lunch, add an extra serve or 2 of veggies to your dinner.

4. Water
I know us Nutritionists always bang on about how important water is, but it really is! Without adequate amounts of water, your energy dips, you’re more likely to get headaches and muscle pain, your digestion slows down, and you end up feeling rubbish. If you don’t like the taste of water, try adding a squeeze of citrus juice, some berries or a few mint leaves. Or drink herbal teas. Aim for at least 2L of water per day.

5. What to Limit
​Refined sugar, alcohol, caffeine and fried foods are high on the list of “what to limit”. They rob the body of essential nutrients, including B vitamins and water, add to inflammation and acidity in the body, and can leave you feeling less than awesome. Here are a few things to try in order to limit the amount of these foods that you consume:

• swap your nightly wine or beer for a sparkling mineral water with lemon juice, and aim for at least 2 alcohol-free days per week
• swap the sugar in your coffee and tea for stevia (look for the green varieties as the white ones are chemically processed)
• cut down the number of coffees or teas you have by one every day for a week, and then another the following week, eventually aiming to have no more than one cup per day
• grill or roast (in a small amount of olive oil) rather than fry your vegetables and meats

 
Got any questions, or would like some further information on how to eat more healthily? Book in to see one of our qualified Nutritionists or Naturopaths, now available 6 days per week!

Written by Suzanne Sparrow 
AdvDip (Nut), AdvDip (Nat)