Bondi Health and Wellness

30/04/2024

As the cooler, overcast months set in, it is more important than ever to focus on your dietary intake of Vitamin D to ensure you are getting enough of the 'sunshine vitamin'.

Here's why you should be making sure you are getting enough of it:
- Boosted immunity: Vitamin D is known to enhance immune function, helping your body fight off infections and illnesses more effectively.
- Stronger bones: It's essential for calcium absorption, promoting healthy bone development and reducing the risk of osteoporosis and fractures.
- Mood enhancement: Vitamin D intake has been linked to improved mood and mental health, helping to alleviate symptoms of depression and anxiety.
- Heart health: Adequate levels of Vitamin D are associated with a lower risk of cardiovascular diseases, including heart attacks and strokes.
- Enhanced muscle function: It's been shown to support muscle strength and function, reducing the risk of falls and injuries, especially in older adults.

Our top three recommendations for vitamin D-rich food sources are mushrooms, eggs and small, cold water fish like herring, mackerel and sardines.

How do you plan on getting enough Vitamin D this winter?

10/04/2024

Did you know the food we consume significantly influences the overall health of our body systems, including cognitive functions like memory, learning, perception, and attention? Consuming specific foods can support our mental health and enhance our cognitive processes.

Some of our favourite suggestions for brain-boosting nutrition include - incorporating oily fish like mackerel, anchovies, and herring; nuts and seeds such as flax seeds, chia seeds, walnuts, and butternuts; eggs; foods rich in flavonoids like cocoa, green tea, citrus fruits, and dark chocolate into our diets.

Book a naturopath consultation today for personalised lifestyle and dietary recommendations to best support your needs: https://www.bondihealthandwellness.com/book/

14/03/2024

Risotto goodness! This is one of our favourite weeknight recipes, which you can make in bulk for the week ahead for the whole family to enjoy.

Let us know how you like it.

https://www.bondihealthandwellness.com/recipes/recipe-mushroom-kale-and-fennel-risotto/

06/03/2024

As the autumn months set in, it's time to cosy up with recipes to warm your soul.

Our Winter Wellness Soup is perfect for these cooler autumn days and ideal to batch cook ahead of time and freeze so you always have a nourishing meal on hand. This hearty vegetable soup is a meal on its own, packed full of nutrients and super tasty.

Check it out on our blog and let us know how you like it.

Perfect for those cool autumn days and ideal to batch cook ahead of time and freeze so you always have a nourishing meal on hand. This hearty vegetable soup is a meal on its own, packed full of nutrients and super tasty. The key to getting a really delicious vegan soup is building up the flavours

29/02/2024

The start of is the perfect time to tune into the rhythm of nature to support our body’s natural defense mechanisms ahead of the colder months.

Here are some of our favourite tips to support wellbeing as the seasons change:
1. Eat seasonally: Incorporate nourishing, seasonal fruits and vegetables into your diet. Think apples, pumpkins, sweet potatoes, and dark leafy greens! These nutrient-packed foods can help boost your immune system and keep you grounded.
2. Sip on warming herbal teas: Explore herbal teas like chamomile, ginger, and cinnamon to warm your body from the inside out. These teas bring comfort and a range of potential health benefits, such as aiding digestion and reducing inflammation.
3. Make time for self-care rituals: As the days get shorter and colder, treat yourself to warm baths, walks in nature and moments of quiet reflection. A balanced and centered mind contributes to overall wellbeing.

For tailored solutions to achieving your health goals, make an appointment with our Tania Flack today through our website.

21/02/2024

When was the last time you sprang out of bed in the morning and had energy to burn throughout the day?

Few of us truly enjoy vibrant good health in today’s modern world; stress, poor diet, exposure to chemicals, pesticides and environmental pollution, long working hours and not enough time to ourselves can erode our reserves, leaving us depleted.

However, it doesn’t have to be this way and we should be able to enjoy vibrant good health. is not just the absence of disease, it is having the vitality to enjoy your life fully. relies on the concept that the body has the innate ability to heal itself given the right support; including a nourishing diet, adequate rest, appropriate exercise and a healthy environment.

For tailored solutions aimed at optimising your lifestyle to improve your health, book an appointment with our Tania Flack today.

👉 https://www.bondihealthandwellness.com/book/

05/02/2024

Are you eating enough protein?

isn't just for gym buffs - it's a key player in keeping our bodies strong, healthy, and thriving.

Protein is made up of amino acids, which are the essential building blocks of all living organisms. When we eat protein-containing foods, the protein is broken down into amino acids, which are used by our body to synthesize essential structural components such as muscles, skin, hair, enzymes and other biochemical compounds.

Whether you're plant-based or carnivore, there are plenty of choices to incorporate into every meal, however, animal sources of protein such as meat, fish and eggs are considered 'complete' sources of protein because they contain high levels of all essential amino acids.

If you're plant-based, you'll need to take extra care in combining a variety of plant-based options (such as beans, lentils, tofu, quinoa) into your daily diet to ensure you are getting adequate essential amino acids.

If you would like assistance with your diet and other holistic lifestyle factors to improve your health and wellbeing, book an appointment with our naturopath Tania Flack today: https://www.bondihealthandwellness.com/book/

31/01/2024

Autoimmune diseases occur when our immune system, designed to protect us, mistakenly attacks our own healthy cells.

These conditions are a silent epidemic that affects many Australians, with numbers growing steadily each year.

In this article, our Tania Flack explains what goes wrong in causing autoimmune disease, and how you can reduce your risk:

Autoimmune disease is a silent epidemic that affects many Australians with numbers steadily growing each year. Tania Flack explains what goes wrong to cause autoimmune disease, and how you can reduce your risk. Autoimmune diseases (AD) are a group of incredibly diverse conditions that have one i

17/01/2024

Looking for the ultimate weeknight dinner for the whole family? Look no further than our delicious Roasted Butternut Pumpkin & Warm Middle Eastern Salad.

Find the recipe on the blog: https://www.bondihealthandwellness.com/recipes/recipe-roasted-butternut-pumpkin-with-warm-middle-eastern-salad/ #

07/01/2024

How are you feeling after the 'silly season'?

For many, now is the perfect moment to give your liver the TLC it deserves.

This incredible organ works tirelessly to filter toxins, metabolize nutrients, and support overall health. By giving it the care it deserves, you can unlock a world of vitality.

Check out our blog article to find out how to support this powerhouse organ following this indulgent period.

Are you showing these signs of a liver under stress? Poor morning appetiteNauseaFatigueBrain fogHeadachesExcess weight in the upper abdomenFluid retentionBad breathHormone imbalanceChanges in bowel functionItchy skinIrritability, signs of angerSmall fatty deposits under the skinYellowing of the w

03/01/2024

As we step into a new year, it's the perfect time to set intentions that prioritise you. At Bondi Health and Wellness, we encourage you to make resolutions that nurture your health, happiness, and vitality.

Here are some ideas:
- Prioritise self-care: Make self-care a non-negotiable part of your routine. Whether it's dedicating time for meditation, nature walks, or scheduling regular holistic treatments, commit to activities that rejuvenate your mind, body, and spirit.

- Focus on wholesome nutrition! Embrace a diet rich in natural, whole foods that fuel your body with essential nutrients. Let this be the year you explore healthier eating habits and discover the power of food as medicine.

- Incorporate mindfulness practices into your daily life. Whether it's yoga, deep breathing exercises, or simply taking moments to pause and reflect, mindfulness can enhance your overall well-being and reduce stress.

Remember, small, consistent steps lead to significant transformations. For personalised assistance, book an appointment today.

https://www.bondihealthandwellness.com/book/

30/12/2023

Happy New Year from all of us at ! 🥂🎉

May this year be a journey of wellness and self-discovery, where you prioritize your health, embrace holistic practices, and nurture your wellbeing in every way possible.

Here's to new beginnings, renewed energy, and your best year yet!

24/12/2023

From all of us at , we wish you a Christmas filled with love, laughter, and abundant well-being!

Amidst the hustle and bustle, take a moment to prioritize your health and well-being. Let this festive season be a time for self-care, rejuvenation, and embracing wellness practices that nourish your body, mind, and spirit.

🎄❤️

18/12/2023

Christmas is nearly here!

These delicious cookies are gluten-free, dairy-free, egg-free and contain no refined nasty sugars.

Perfect to share at a Christmas party or to leave out the night before with a glass of milk for Santa!

These delicious cookies are gluten free, dairy free, egg free and contain no refined nasty sugars. Perfect to share at a Christmas party or to leave out the night before with a glass of milk for Santa!Ingredients 1 1/2 cups almond flour 1/4 cup arrowroot starch 2 teaspoons ground ginger 1/2 teas