Herb and Spice Naturopathy Narrabri

10/04/2026

Lymphatic health sorted - You asked, I listened! 🙌

Ever since I started stocking the Chelsey Jean lymphatic gloves, you've been asking what other lymphatic and detoxification support tools I recommend. So I've expanded the range!

Here's what's now available in-clinic and online:

🧤 Chelsey Jean Lymphatic Gloves - The OG favorite for full-body lymphatic support. I use mine most evening's before my shower and genuinely notice a difference in how I feel (less puffiness, more energy).

🧴Chelsey Jean Lymphatic Cream - Best used in conjunction with the gloves, it helps further support lymphatic drainage, skin health, and circulation.

🍵 Detox Tea Blends - Gentle herbal support for your liver and lymphatic system. Nothing harsh or gimmicky, but actual therapeutic herbs that support your body's natural detox pathways.

💆‍♀️ Facial Lymphatic Brushes - NEW! For facial lymphatic drainage. Perfect for reducing morning puffiness and supporting that natural glow.

Why I stock these:

I only bring products into the clinic that I'd genuinely use myself or recommend to family. Your lymphatic system is SO important for immunity, inflammation management, and detoxification, but most people don't realise it needs support.

These tools make it easy to give your lymphatic system the daily TLC it deserves, alongside the nutritional work we do internally.

Shop in-clinic or online at www.herbandspice.com.au/shop

What's your favourite wellness tool? I'd love to know! 👇

04/04/2026

Post‑Easter reset, anyone?

If your house is already in the chaos of a chocolate coma, these Greek Chicken Lettuce Wraps are the perfect easy recipe to add to your day tomorrow. They’re light, full of protein, and bursting with Mediterranean goodness - think juicy chicken, crisp veggies, and creamy creamy all wrapped up in crunchy lettuce cups. And the good news is, you don't need another trip to the shops, as you've probably got all the ingredients at home already!

✨ Make it your own:
- Wrap it up in whole‑grain tortillas for a quick lunch
- Toss the fillings into a bowl for a vibrant side salad and serve with Mediterranean chicken kebabs
- Swap out the chicken for leftover or tinned salmon
- Add some sliced tomato's and crumbled feta for extra flavour
- Roll them into rice paper rolls for a refreshing snack on the go

Easter treats are fun, but your body will love this crisp, colourful salad
x

27/03/2026

The Easter holidays are approaching, which means I'll be having a few days break from clinic to spend time with the family.

🐰Closed Fri 3rd - Mon 6th April, Easter long weekend
🐰Closed Mon 13th - Fri 17th April, school holidays
🐰Emily won't be in the clinic for the two weeks of school holidays while she enjoys time with her family.

There's only a handful of appointments left this coming Thursday and the first week of school holidays if you need to catchup or get top-ups of your supplements before trips away.

Feel free to email through any requests so I can have them ready to go for you before Easter.
admin@herbandspice.net.au

For consult bookings, head online to the website and click 'Book Now' so you can choose a time that suits best.
www.herbandspice.com.au
x

25/03/2026

Let’s talk about one of my winter favourites: Elderberry (Sambucus nigra)

This deep purple berry is rich in antioxidants and flavonoids that help support immune function and reduce inflammation. But what really makes elderberry shine?

✨ When taken at the first sign of a viral infection, elderberry has been shown to help prevent viral replication, which may reduce the severity and duration of colds and flu-like symptoms. This makes it especially useful in those early stages when you're feeling that 'uh-oh' moment coming on.

Ways to use elderberry:
+ Make a warming elderberry syrup with cinnamon, cloves, and raw honey
+ Create a fun and delicious cordial for the whole family
+ DIY elderberry gummies, a great option for kids (and adults!)

You can grab some Elderberries from the shop if you're keen to make your own syrup before winter colds set in.

23/03/2026

If you're planning to start trying for a baby in the next 6-12 months, taking a good quality preconception multi is one of the most important things you can do.

But here's the truth - not all preconception multis are created equal. Some are excellent. Some are a waste of money. And some contain forms of nutrients your body can't even use properly. So let's break down the basics.

⏰ When to Start

Ideally 3-6 months before you start trying to conceive. Your eggs take up to 3-4 months to mature before ovulation. The nutrients you're consuming NOW affect the quality of eggs you'll release in 3-4 months.

💊 What to look for in a Preconception Multi

+ FOLATE (NOT Folic Acid) as "methylfolate" or "5-MTHF" or "folinic acid". Folate helps prevent neural tube defects, supports healthy cell division, crucial for early pregnancy.
+ IODINE for baby's brain development and your thyroid function, which affects fertility and pregnancy. If you have a pre-existing thyroid condition, check with your practitioner first so you get the iodine dose correct for you.
+ IRON especially if you have heavy periods. Iron bisglycinate is gentler on digestion, helps prevent anemia, supports healthy pregnancy, and is crucial for oxygen transport.
+ VITAMIN B12 as "methylcobalamin" or "hydroxycobalamin" (NOT cyanocobalamin). B12 works with folate, supports nervous system development and energy levels, and is crucial for vegans/vegetarians.
+ ZINC helps with egg quality, hormone balance, DNA synthesis, and immune function.
+ VITAMIN D ideally aiming for 1000-2000 IU, but get your levels tested first. Vitamin D is important for fertility, implantation, pregnancy outcomes, and immune function.
+ CHOLINE dosing at least 150mg, though 400-550mg is ideal. Most multis don't include this but it plays a vital role in baby's brain development and may be as important as folate.
+ CoQ10 especially if you're over 35 or have a history of infertility. CoQ10 helps support egg quality and cellular energy, and isn't included in most multis.

♂ Don't Forget Your Partner

Men should also take a quality multi for at least 3 months before trying to conceive. S***m take about 74-90 days to develop, so what he's doing NOW affects s***m quality in 2-3 months. Key nutrients for men include Zinc, Selenium, CoQ10, Vitamin D, Omega-3's and Antioxidants C and E.

Preconception nutrition is one of the most important (and most overlooked) aspects of fertility and pregnancy health. While I can't recommend specific brands in a public post, my general advice is "don't buy your supplements from the supermarket"!
x

10/03/2026

New blog post is live! 🎉

I've written about something I talk about with almost every client, how to eat well consistently without it feeling like a full-time job.

From meal planning to kitchen prep, I'm sharing my favourite practical strategies (plus a platform I love recommending for wholefood recipes and meal planning).

Pop over and have a read, link below! 🌿

Eating well consistently doesn't have to feel hard. I'm sharing four simple strategies to help you take the overwhelm out of healthy eating.

03/03/2026

We’re only a few weeks into the year… and already the calendar is filling, the requests are rolling in, and the pace feels relentless.

If you didn’t get the dreamy, slow, restorative break over Christmas that you were hoping for, and you’ve started the year already running on empty - I see you.

Truthfully? Some years, I am you.

So consider this your gentle but very real permission slip:

✨ Say no to the extra commitments.
✨ Say no to the events that drain rather than nourish.
✨ Say no to helping when you’re already stretched thin.

Saying no isn’t selfish.
It’s self-respect.
It’s capacity management.
It’s self-care in action.

We cannot keep pouring from an empty cup, and as mums, carers, partners, business owners and the default organisers of life, we so often put ourselves last.

Not this year.

Here’s to protecting our energy, honouring our limits, and making ourselves a priority in 2026.
x

27/02/2026

Smoothies don’t have to be complicated 🥤

A little prep at the start of the week means breakfast (or an after-school snack) is as simple as tip, blend and go.

I’ve been making up a few reusable smoothie prep bags with a simple formula: 2 fruits + 1–2 veg. Freeze them flat, then when you’re ready just add your preferred protein and liquid, blend, and you’re done.

This week’s combos:
🥭 Mango + Apple + Spinach
🍓 Strawberries + Apple + Spinach
🫐 Raspberries + Kale + Apple
🥭 Mango + Banana + Spinach

Add:
✔️ Protein powder, collagen or Greek yoghurt
✔️ Milk of choice or coconut water
✔️ Optional extras like chia, flax or nut butter

Simple. Nourishing. No decision fatigue at 7am.

Do you have a favourite combo?

13/02/2026

Understanding Hormone Testing: Why Timing Matters 🧪🧬

If you're investigating female hormones, the timing of your test can make all the difference! As a naturopath, I regularly arrange hormone testing for clients experiencing menstrual irregularities or hormonal imbalances, and choosing the right day for testing is crucial for accurate interpretation.
Our reproductive hormones naturally rise and fall throughout the menstrual cycle:

During the follicular phase, hormone levels stay relatively stable
+ At ovulation, we observe a spike in LH and FSH, along with rising oestrogen as the ovaries prepare to release an egg
+ The luteal phase brings a lovely surge in progesterone progesterone (when ovulation occurs successfully) and oestrogen
+ Without conception, all hormones drop back to baseline before the next period begins

These natural fluctuations mean that testing on different days will produce very different results.

Day 2-3 testing - performed during menstruation, this reveals baseline hormone activity. My standard panel includes oestrogen, FSH, LH, SHBG, testosterone, DHEAs, and prolactin

Day 21 testing - this captures peak hormone levels and confirms whether ovulation occurred. I measure oestrogen and progesterone at this point.

For cycles that don't follow the standard 28-day pattern, the Day 21 test should be adjusted to 7 days before your expected period:
+ 35-day cycle: test on day 28
+ 24-day cycle: test on day 17

If you're dealing with hormonal concerns, PCOS, endometriosis, perimenopause, fertility challenges, or other menstrual issues, reach out to discuss whether hormone testing could support your care plan.
x

09/02/2026

Sometimes you’ve just got to spend a rainy day off in the garden 👩‍🌾

I always like to do a second summer planting in the patch in Feb, as the extreme January heat typically kills everything. It usually ends up being one of my most productive crops of the year, so I’m hoping this year is no exception!

🌱 Lettuce
🌱 Spinach
🌱 Beetroot
🌱 Zucchini
🌱 Cucumber
🌱 Tomato
🌱 Snowpeas
🌱 Bush and climbing peas
🌱 Herbs
🌱 Eggplant

Now to sit back and let Mother Nature water everything in for me.

What have you got in your patch currently? Did anything survive the heat this summer?

02/02/2026

Protein intake 💪

Getting a bit slack again with your protein intake? I've got you covered!

Despite what you might think, upping your protein intake isn't just about eating more meat. There's some great vegetarian protein sources that can be paired nicely with your favourite animal-based protein, or made the hero of the dish, to help boost your daily protein intake.

If you'd like to get your hands on these recipes, be sure to sign up to my newsletter as they'll be included in this month's wrap-up!

Or if you need some inspiration straight away, feel free to check out my eBooks in the shop for some great protein-rich meal ideas. There's three options to choose from:

+ High Protein Breakfast Ideas - from overnight oats to pancakes, I've got you covered!
+ High Protein Athlete Program - tailored nutrition for those hitting 170g+ daily
+ Easy Working Week Meals - has you covered with 70g+ each day

https://herbandspice.com.au/shop

Enjoy
x

07/01/2026

Happy 2026 everyone ✨

I'll be open again from Thursday 8th Jan after a lovely break.

January's calendar is already filling up if you need to make an appointment, and I've just added some extra dates to help. See you all in the clinic soon.
x

www.herbandspice.com.au/services