Establish Wellness - Rowena Benbow Naturopathy

26/02/2024

Awesome night taking in the latest research regarding nutrients, psychobiotics and herbs to support mental health

26/08/2022

Welcome to the world Isaac Michael Baden 💙💙
Born 11am Monday 22.8.22 via emergency C-section weighing in at 3.4kg
Huge shout outs to the amazing staff at KEMH who acted quickly to ensure the little guy made it safely.
Settling into our new life at home as 4 ❤️

05/08/2022

BOOKS CLOSED

I have officially close my books to new clients as we prepare to welcome our newest addition to the family.

Please email me directly for any inquiries over the coming weeks and happy to place you on a wait list for when I start back up again.

Thank you for capturing these precious moments as a family of 3 ❤️❤️

10/03/2022

Mum guilt - something I'm sure all mums/parents have experienced at one time or another.

The sense we are not doing enough, are not enough, not giving enough, not feeding our kids the right things, or yelling too much.

Often made worse by comparing ourselves to those around us, books we read, social media or things we've been told.

While I wish I could say I had a solution to this timeless aspect of parenting, I don't.

Though how is it holding you back from being the best version of yourself?

Achieving career goals..
Achieving health goals...

Imagine if you could set the guilt aside and be the best version of yourself?

How would achieving your goals influence your ability to parent?

Sometimes we need to make a stand for ourselves as being a substandard version of ourselves can be a source of guilt we can actually influence.

04/02/2022

04/02/2022

Back in Clinic!
I am now seeing face to face clients on Thursdays and Fridays at Entire Clinical Therapies in Queanbeyan.

11/11/2021

So excited to be a part of the next edition of The Canberra Baby Directory! The ultimate go-to resource for new parents 💕💕

03/11/2021

IS A LARGE PART OF YOUR DIET WHAT YOUR KIDS LEAVE BEHIND?! ⁠
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So often in clinic as I start to run through the daily diets of my Mum clients they say the words, "I just grab my son's leftover toast on the way out the door", or "I find myself finishing off the kids leftovers in the evening".⁠
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While I have no doubt that the meals we prepare for our children are nutritious and delicious this practice is not serving us for many reasons with two of the biggest being:⁠
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- Overeating: having your 3 meals, potentially 2 snacks and then the childrens leftovers. Our kids have an in built appetite regulation mechanism allowing them to know when to stop eating. We often lose this as adults which can often lead to excess unwanted calories - messing up blood sugar and leptin regulation which can negatively impact our energy, appetite, hormones and ability to lose weight.⁠

- Undereating: Are you not making yourself a meal at all at times, only eating the scraps - again this is what your body is running off and there is a good chance your nutrient needs are not being met and you guessed it throwing off our hormones, energy, appetite and frustratingly still making it hard to lose weight!⁠
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I work with my clients to find solutions around situations like this for example eating at the same time as your children, preparing your meals together and when possible eating the same thing (not always possible with the fussy kids!), batch cooking for yourself and child or purely just finding recipes and meal options that work for the family in terms of time, energy and preference.⁠
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DM me if you're interested in finding out more ⁠
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08/10/2021

Amazing 10 days on the Realised and Finalised practitioner training with Angela Carroll learning how to get s**t done! Look out world!

04/10/2021

Great weekend attending the Bioceuticals Online Symposium focused on supporting Mental Health.
So relevant this year more then ever before 💜💜

12/07/2021

Watching the sunrise with my mini 🥰

Morning sunshine is one of the most effective ways of modulating cortisol and resetting your circadian rhythm meaning better sleep, better energy, better immunity, better hormonal balance and better mood!

Plus it’s absolutely magical until the little one drops one 💩😂

09/06/2021

Two weeks after leaving the sunny coast of Western Australia we were greeted by coastal Queensland with a beautiful sunset in Hervey Bay.

Our road trip from Queanbeyan has been a consisted of a beautiful drive through central NSW and QLD seeing the true beauty the states have to offer away from the popular and busy coastal road.

Our little man has been an absolute legend and we are so grateful to have this time with him and for anyone travelling with little ones can highly recommend packing...
- NutriBullet for our breakfast smoothies and Hugo’s purées
- Cooler for his frozen food and our perishables
- Appropriate containers/bottles to bring milk and food on the road if backseat meal service is required
- Leaving the middle seat free to be able to provide entertainment/food if required on long journeys
- Booking rooms with kitchens, freezers and a seperate area for a cot
- A whole lot of patience, love and flexibility as things don’t always go to plan 💕💕💕

04/10/2020

Hugo Allan Baden joined our family this week arriving on his own terms at 4:46am Tuesday 29 September weighing a perfect 7 lbs.

Huge, challenging week though couldn’t be happier with our new addition 💙💙💙

18/06/2020

Garlic, herb and cauliflower keto bread!

Low carb, high protein, packed with healthy fat, gluten free, can be dairy free, sugar free, hearty, warm, easy delicious snack for the people who miss being able to just throw something in the toaster!

Please see my blog for recipe and more info
Www.rowenabenbow.com/ketobread

28/05/2020

Irritable bowel syndrome (IBS) is one of the most common digestive disorders in our modern world with common symptoms of abdominal pain, discomfort, irregular stool passage and bloating.

In my experience it is also an umbrella term you’re grouped under when all pathology testing comes back “normal” and you’re told that it’s all in your head.

So if nothing is actually “wrong” with you, then why without fail do you get asked if you’re pregnant at least once per week, live with your pants cutting into you each afternoon, or constantly need to excuse yourself due to gas or a sudden urge?

To learn more about underlying issues please refer to my full blog post at https://Rowenabenbow.com/ibs/

05/05/2020

Zinc - the final and one would argue most crucial piece of this A-Z survival guide!

Zinc is known as a type II nutrient due to its ESSENTIAL role in human growth and health alongside essential amino acids, magnesium, phosphorous, protein and sulfur.

Its role in the body is to aid growth, hormone production - reproductive and blood sugar regulating, gut repair, hair, skin and nail growth and maintenance and most importantly, right now, immune function.

Mild deficiencies can show as constant cold and flus, lack of taste/smell or weak nails.
When chronic or severe this can turn into infertility (male and female), dermatitis, alopecia, diarrhoea, erectile dysfunction, night blindness, and impaired wound healing. Not to mention what it is doing to any unborn babies.

Zinc is lost daily to stool, urine, skin and semen and constantly needs replacing through diet or supplementation.

Animal protein and shellfish are the best sources for quantity and bioavailability. Also found in nuts, seeds, whole grains and legumes though the high phytate content of these foods block its absorption making it less available for utilisation. Sprouting or fermenting these foods increases zincs chances of having an effect.

Other things getting in zincs way are coffee, calcium and soy.

For this reasons, those at highest risk for deficiency are small children, vegetarians, adolescent females and the elderly.

I can’t stress the importance of zinc enough in all walks and stages of life, for oyster lovers this is an invitation to indulge... for everyone else find a source that works for you because we are as useless as an empty oyster shell without this one!