Sari Amia Naturopathy

10/06/2025

🌟 Immune-Boosting Winter Wellness Drink Recipe 🌟

Looking for a natural way to support your immunity this winter? Try this warm, soothing drink packed with immune enhancing phytonutrients! 🍋🥄✨

💡 What You Need:

1/2 fresh lemon, including the zest 🍋
1/4 tsp cayenne pepper
5ml apple cider vinegar
1 tbsp raw honey 🍯
1 tsp freshly grated ginger
1 large mug of hot water (approx. 350ml) ☕
🧑‍🍳 How to Make It:
1️⃣ Boil water and let it cool slightly – hot but not boiling!
2️⃣ Zest and juice the lemon and set aside 🍋.
3️⃣ Grate fresh ginger until you have 1 teaspoon.
4️⃣ In a mug, combine ginger, cayenne, and apple cider vinegar.
5️⃣ Add in the lemon juice 🍋 and pour in the hot water.
6️⃣ Stir in raw honey until dissolved.

Leave for 10-15 minutes and strain, if preferred.

✨ What’s in It for You?:

Lemon: High in Vitamin C and antioxidants
Cayenne: contains capsaicin to support circulation and metabolism 🔥
Apple Cider Vinegar: for gut health and immunity
Raw Honey: Natural antibacterial properties 🍯
Ginger: Anti-inflammatory and immune-boosting!
⚠️ Important: Please Note ⚠️
This recipe is shared for informational purposes to help promote wellness during the winter season and is not a substitute for professional medical advice. If you have a health condition or are receiving treatment, it may not be appropriate for you. Please speak with your healthcare provider before introducing any new remedies to your routine.

Take care and stay warm this winter! ❄️💛

10/06/2025

Crunchy Fennel Side Salad
A simple, refreshing side salad with a delightful crunch and bright flavours.

Ingredients
1 medium fennel bulb, thinly sliced (reserve fronds for garnish)
1 cucumber, thinly sliced (or shaved with a peeler)
½ red onion, finely sliced
Juice and zest of 1 fresh lemon
3 tablespoons extra virgin olive oil
Sea salt to taste
½ teaspoon crushed pepper berries (or freshly ground black pepper)
1 large garlic bulb (optional)

Prepare the Vegetables:
Slice the fennel bulb thinly using a sharp knife or mandoline slicer. Set aside a few fennel fronds for garnish.
Finely slice the cucumber.
Slice the red onion as finely as possible for a delicate texture.

Make the Dressing:

With a garlic crusher, crush the garlic clove directly into olive oil, then whisk together with fresh lemon juice, zest, sea salt, and crushed pepper berries until emulsified.

Assemble the Salad:

In a large bowl, combine the sliced fennel, cucumber, and red onion. Drizzle the dressing over the vegetables and toss gently to coat.

Garnish and Serve:
Sprinkle the reserved fennel fronds over the salad for a fresh and decorative touch.

Serve immediately for maximum crunch and flavour.

This vibrant side pairs perfectly with fish curry, roasted dishes, grilled proteins, or as a light addition to many other hearty winter meal. Enjoy! 🌿

Health Benefits
🍋 Lemon: Vitamin C & antioxidants—great for enhancing immunity .
🧄 Garlic: Contains allicin & flavonoids—potent immune defense & fighting germs.
🫒 Olive Oil: Rich in polyphenols—anti-inflammatory & supports immune health.
🌱 Fennel: Antioxidants & fibre—supports gut & immune health.
🥒 Cucumber: Hydrating, with vitamin C & detoxifying phytonutrients.
🧅 Red Onion: Rich in quercetin & sulfur compounds—antioxidant & immune-boosting.

10/06/2025

Winter Roots & Shoots Immune Salad
Nourish your body and gut health with this winter salad, packed with seasonal veggies, herbs, and immune-boosting ingredients! 🌿✨

Key Ingredients:
Root Veggies: Beets, carrots, watermelon radish (optional).
Greens & Herbs: Baby spinach, parsley, thyme, and oregano.
Immune Boosters: Fresh ginger, garlic, lemon, and raw honey.

Cooking time:
Beetroot chunks (wrapped in baking paper, then an outer layer of foil): 45-60 mins
Carrots: 30-35 mins
Garlic (whole head) Onion (cut into quarters): 20-25 mins

Layer: Toss roasted veggies with baby spinach, parsley, walnuts, crumbled feta, and thinly sliced radish.

Winter Dressing:
4 tbsp olive oil
2 tbsp honey
1 tbsp apple cider vinegar
2 tbsp fresh ginger (grated)
1 tbsp mustard
Juice & zest of 1 lemon
2 cloves garlic (minced)
1 small shallot (minced)
Salt, pepper, and optional cayenne to taste.

Important tip: Crush the garlic directly into the olive oil to preserve the antibiotic properties. Build the dressing from here.

Perfect for meal prep—roast extra veggies and store them for quick meals during the week! 🥗✨

13/03/2025

The Power of Seasonal Eating: A Simple Shift for Better Health & Sustainability

With produce available year-round, it’s easy to overlook the benefits of eating seasonally. But making this simple shift can have a profound impact, not just on your health, but also on your wallet and the planet.

✅ Fresher & More Nutrient-Dense – Seasonal produce is harvested at its peak, ensuring superior flavour and higher nutritional value. Studies have shown that nutrient levels, like vitamin C, are higher in freshly harvested foods compared to those stored for long periods.

🌍 Eco-Friendly & Sustainable – Reduces the carbon footprint of food transportation while supporting biodiversity. Plus, seasonal crops often require fewer artificial interventions like excessive water use or chemical treatments.

💰 Supports Local Farmers & Economies – Buying local keeps money within the community, strengthens food security, and encourages regenerative agriculture.

👩‍🍳 Inspires Culinary Creativity – Eating seasonally invites variety into meals and introduces new, nutrient-rich ingredients throughout the year.

🍂 What’s in Season this Autumn in Australia?

As the weather cools, it’s the perfect time to enjoy nutrient-dense, comforting produce that naturally supports immunity, detoxification and energy levels.

Here’s what’s fresh and at its best right now:

🍏 Fruits: Apples (Pink Lady, Granny Smith, Fuji, Red Delicious & more), mandarins (Imperial), oranges (Navel, Valencia), pears (Packham, Beurre Bosc, Red Sensation), persimmons, figs, blackberries, raspberries, pomegranates, custard apples, feijoas, guavas, kiwis, passionfruit, rhubarb. (Note: Mangoes are typically a summer fruit, though late-season varieties may still be available early in autumn.)

🥦 Vegetables: Pumpkin, sweet potatoes, mushrooms (field, pine, slippery jack), Brussels sprouts, cauliflower, broccoli, carrots, zucchini, capsicum, eggplant, celery, turnips, leeks, fennel, onions, parsnips, silverbeet, spinach, and watercress.

🌿 Herbs & Spices: Rosemary, sage, thyme, oregano, parsley, chives, and mint thrive in autumn. While some herbs like basil and coriander are more common in warmer months, they are still widely available.

Cooking Methods that can support the cooler months include those that nourish, warm, and hydrate the system, they include; slow cooking & braising, steaming & poaching, roasting & baking, fermentation & pickling.

These seasonal foods and methods naturally align with the body's needs, offering warmth, immune support, aiding detoxification, and providing sustained energy as temperatures drop. As we transition into cooler months, which tend to be quieter than the social festivities of spring and summer.

If you would like to learn more about this topic
🔗 Read the full article here: https://exuberanthealthonline.com/seasonal-eating/

18/02/2025

“True wealth lies in exuberant health, far surpassing the value of numbers in a bank” Sari Amia Naturopathy

Achieving exuberant health means embracing a lifestyle that includes balanced nutrition, regular physical activity, and mindful practices, leading to a more fulfilling and longer life.

I am dedicated to assisting you in achieving your health goals as well as improving vitality & well-being. If this is something you're interested in, make an appointment today: https://exuberanthealthonline.com/services/

Image by Adam Walker

11/02/2025

✨Milk thistle (Silybum marianum), an edible medicinal plant, has a long history of use in traditional medicine, particularly for liver health and detoxification. Its seeds contain silymarin, a key active compound known for its hepatoprotective, antioxidant, and anti-inflammatory properties. These qualities may help shield liver cells from toxins and support their regeneration. Along with other herbs and nutrients, based on individual needs, this herb may be beneficial for detoxification during and after indulgent festivities, enjoyed in the summertime.

For optimal safety and effectiveness, herbal remedies should be used under professional guidance and tailored to individual needs.

Reach out if you’re interested in exploring a personalised approach to detoxification and overall wellbeing.

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11/02/2025

Are you serious about making your health goals a priority?

If so, I’m ready to support and guide you with tools, strategies, and a personalised approach to assist you in taking meaningful steps toward your wellness aspirations.

Your health journey deserves a dedicated partner—someone to listen, educate, and work with you to explore natural approaches tailored to your individual needs. In our partnership, you'll have the opportunity to actively participate in the development of your personalised wellness plan, setting realistic goals that align with your lifestyle and values.

Naturopathy focuses on supporting the body's inherent ability to maintain stability and balance. This approach isn't about quick fixes or drastic changes; it's about gradually incorporating healthful habits that promote overall well-being. Together, we can explore holistic health strategies that complement your existing healthcare routine.

Wellness is more than just the absence of illness. It’s about feeling energised, balanced, and empowered to embrace life’s opportunities. Prioritising your well-being is a proactive step toward nurturing your overall vitality and quality of life.

If you’re curious about how naturopathy may support your wellness goals, I’m here to provide guidance and answer any questions you may have. DM me or email me at sari@exuberanthealthonline.com

10/02/2025

Research into the fascinating fields of genetics, epigenetics, and nutrigenomics provides insight into how our genes, lifestyle, and the foods we eat all contribute to shaping our health.

By exploring these areas, we can gain insight into these fundamental aspects of the body’s processes and use this knowledge to make better-informed and more personalised choices for our overall well-being. Let’s take a look at each area and explore how they connect to impact health.

If you are interesting in exploring this topic a little deeper, please see link below to full article ...

Research into the fascinating fields of genetics, epigenetics, and nutrigenomics provides insight into how our genes, lifestyle, and the foods we eat all contribute to shaping our health. By exploring these areas, we can gain insight into these fundamental aspects of the body’s processes and use t...

10/02/2025

Gut Health: A Naturopathic Approach

In a world that demands so much from us, dealing with digestive discomfort, brain fog, and fatigue can feel like an uphill battle. These persistent challenges can lead to frustration and uncertainty, making it clear just how vital a healthy gut is for overall well-being. More and more people are starting to recognise its pivotal connection to lasting health and vitality. Yet, with the abundance of advice and products on the market, navigating the path to digestive wellness tailored to your unique needs can feel overwhelming.

If this is something you have been dealing with and are ready to address gut health imbalances, please reach out to discuss how my naturopathic services can assist:
Email sari@exubernathealthonline.com
Website services page: https://exuberanthealthonline.com/services/
Booking page: https://exuberanthealthonline.com/book-a-consultation/

Explore insights into gut health, the role of the microbiome, and strategies for supporting digestive wellness through a holistic and evidence-informed perspective. Introduction: In a world that demands so much from us, dealing with digestive discomfort, brain fog, and fatigue can feel like an uphil...

07/02/2025

5 common myths about Naturopathy:

Myth 1: Naturopathy is Not Evidence-Based
Reality: While some argue that naturopathy is not evidence-based, this critique overlooks the scientific foundations of many naturopathic practices. All qualified naturopaths undergo comprehensive education in traditional naturopathic principles and current medical sciences. Naturopaths are also required to maintain their professional standards through Continuing Professional Development (CPD), ensuring they stay updated with the latest research. This enables them to integrate evidence-based treatments, such as nutritional supplements, herbal medicines, and mind-body therapies like yoga and meditation, into holistic care. While the evidence base varies across treatments, ongoing research continues to enhance the understanding and validation of naturopathic practices within a scientific framework.

Myth 2: Naturopathy is Against Conventional Medicine
Reality: Many naturopaths recognise the vital role of conventional medicine, especially in urgent and emergency situations. The focus of naturopathy lies in bridging gaps in preventive care, managing chronic conditions, and empowering clients through education, by utilising a holistic perspective. Many practitioners work alongside medical doctors and other healthcare professionals to deliver integrative, comprehensive care that prioritises overall well-being.

Naturopathy serves as a complementary healthcare approach and is not designed to replace or act as a substitute for conventional medical treatment.

Myth 3: Naturopathy is All About Herbs and Supplements
Reality: While herbal medicine and nutritional supplements are integral to naturopathic practice, they are used as part of a broader, individualised approach. Naturopaths focus on addressing a range of factors influencing health, including lifestyle, environmental considerations, and overall well-being. For example, a naturopath may suggest tailored exercise plans to support the recovery of physical injuries, alongside supplemental, dietary and lifestyle advice. Nutritional and herbal interventions are selected based on evidence and individual circumstances to complement these strategies. Depending on the client’s specific needs and goals, other modalities such as mind-body practices may also be incorporated.

While naturopaths do not diagnose or treat diseases independently, they often incorporate information from standard pathology tests provided by GPs into their evaluation process. Naturopaths can access biochemical and functional test kits from specialised labs to assess health markers, such as nutrient imbalances, hormonal health, digestive function (including microbiome analysis), and genetic predispositions, These assessments provide valuable insights that support the development of evidence-informed and personalised care plans. Functional pathology is optional and not covered by medicare.

Myth 4: Naturopathy is Only for Preventative Care
Reality: While prevention is a key aspect of naturopathy, naturopaths can also assist in the management of chronic conditions and support clients with acute illnesses. They often work in conjunction with conventional healthcare providers to ensure comprehensive care.

Myth 5: Naturopaths are Not Trained Professionals
Reality: In Australia, to be a qualified naturopath, must have completed rigorous training through either 4 years of full-time study in naturopathy at the bachelor's level, or a minimum 3 years in advanced diplomas in naturopathy, which include comprehensive training in subjects including anatomy, physiology, biochemistry, pharmacognosy, and pharmacology. Many naturopaths also hold degrees in health sciences or related fields, further enhancing their knowledge and expertise.