https://www.samanthabolitho.com/

Samantha Bolitho Naturopathy, Shepparton (2026)

01/04/2026

This is what autumn looks like in our family… being the daughter of an orchardist.

Baskets filled with fresh apples picked with my kids, carried home and turned into something warm in our little kitchen. Some for now and some tucked away for the cooler months to come. The kind of day where the whole kitchen smells like apples.

Gently stewed apples are something I come back to often, at home and in clinic- softened, easier on the gut, with their pectins released to gently nourish as a prebiotic. Soothing, non-abrasive, supportive of digestion… and one of my favourite parts- warming and energetically supportive to vitality.

This is the kind of nourishment I return to. Simple, seasonal, and deeply supportive.

21/03/2026

Calendula harvest 🌼🐝
Sun-soaked golden petals for teas, oil infusions, bath soaks & balms.
Working closely with the medicinal plants in my garden and creating seasonal remedies for my little family.

16/03/2026

Family favourites can be a great opportunity to add nutrient dense ingredients- and sausage rolls are a perfect example, with minimal resistance from the little people in your life who may or may not be having a fussy day… week… or year.

Ingredients:

7 sheets puff pastry (my favourite is Careme)
1kg lean grass-fed beef mince
3-4 cups vegetables, finely grated with excess juice squeezed out (carrot, zucchini, baby spinach)
2 eggs
2-4 tsp beef liver or spleen powder
1 tbsp tomato paste
1 tsp Italian herbs
Garlic and pepper, optional
A dash of milk, to glaze

Method:

1. Preheat oven to 200•C. It’s important that the oven is nice and hot.
2. Defrost pastry and lay out 7 sheets.
3. Combine mince, veg, eggs, organ powder, tomato paste, herbs and seasoning in a bowl.
4. Mix well. I find this works best if using hands to combine.
5. Divide mixture into 7 log-shaped portions.
6. Lay portions along the edge of each pastry sheet and roll into a log.
7. Slice each log into 7-8 sausage rolls and place on a lined baking tray.
8. Brush with milk and bake for 20-30 mins, or until golden.

These freeze really well, which is why I love that this recipe makes roughly 50 sausage rolls! Some for now… and some for the freezer.

12/03/2026

When it comes to improving iron levels, both the form of iron in supplements and how iron is eaten in food can make a big difference.

In practice, I often see women who have tried traditional iron supplements like iron sulphate, only to stop taking them because of side effects like nausea, constipation or stomach discomfort.

Some forms of iron are simply harder for the body to tolerate and absorb. Others, such as iron bisglycinate, are designed to be more bioavailable- meaning the body can absorb and utilise the iron more easily, and they tend to be much gentler on digestion.

Food sources matter too.

If you tend to struggle with iron levels, a few gentle strategies can help your body absorb more from what you eat:
• Include iron-rich foods regularly (red meat, liver, shellfish, legumes, leafy greens).
• Pair iron foods with vitamin C sources like citrus, berries, capsicum or tomatoes.
• Avoid tea, coffee or dairy with iron-rich meals, as they can reduce the absorption.

For many women and growing children, improving iron levels is not just about taking a supplement.

It’s often about understanding why your levels have crime low, finding the right combination of supportive foods, a well tolerated form of iron supplement if needed and learning to understand what your body may be asking for beneath the surface.

05/03/2026

Iron in children can look different to adults, and subtle changes in energy, mood, appetite or growth can be clues.

Feeding children can be challenging- compliance with meat or supplements isn’t always easy, and many different mineral imbalances aren’t obvious early on.

It’s also important to remember that too much iron isn’t harmless either. There are conditions like haemochromatosis that can show similar symptoms, so it’s always best to check before supplementing.

But kids are resilient, and with awareness and small changes, things can often start to shift in the right direction quite quickly.

02/03/2026

After last weeks poll revealed that 70% of you are running low on energy, I wanted to share what low iron can feel like for many women. Some of the symptoms may surprise you.

One way to check iron is through ferritin levels. While ferritin doesn’t tell the whole story, for today’s post I’m focusing on it to help you notice the subtle signs of suboptimal or early low iron.

If you are able to take just a few moments each day to notice subtle shifts in your body, you may find that your energy, mood and appearance can reveal more than test results alone.
Over the next few weeks, I’ll be sharing practical tips, food ideas and gentle ways to support your iron so that you can feel your best 🤍

20/02/2026

Have you ever gone to the doctor because something just doesn’t feel right- low energy, more anxious than usual, snapping at the kids, struggling to get through the workday- and been told your blood tests are “normal”?

That can feel confusing and honestly, a little deflating when you just want answers and direction.

Here’s a little context.

When blood tests are interpreted by a doctor, they’re usually compared to reference ranges, which are based on averages from the general population.

That population includes people with underlying imbalances, deficiencies and chronic conditions, which makes the reference range wider than what’s ideal.

So “normal” often just means common.

Here’s the difference:
• Reference range = statistical average
• Optimal range = where we often see people feeling energised, resilient and really well.

As a naturopath, I consider both. But I pay close attention to optimal ranges, especially in certain cases when someone isn’t feeling like themselves or they have specific health intentions and dreams, such as planning for a family in the near future.

Take iron for example.

You might be told your levels are “normal”… yet still feel tired, flat, anxious, foggy or notice hair loss.

That’s because you may not meet the criteria for a clinical deficiency, but you’re not necessarily thriving either.

Both approaches absolutely have their place.
But there’s a difference between avoiding disease and feeling your best.

09/02/2026

A warm hello- I’m Sammy 🌿

I’m a naturopath, mum of two, and lover of herbal tea, growing food, and slow, seasonal living.

You’ll often find me with a cup of tea in hand, tending my veggie garden, keeping up with my busy little humans, or supporting women, children and families on their journey back to feeling more like their thriving, healthy selves.

After stepping away from practice to grow my family, I’ve recently returned- bringing my experience into a slower, more intentional season of work.

I now offer online naturopathic consultations, available 2 days per week.
Drawing on a decade of clinical experience, my approach is centred on simple herbal support, clinical nutrition and food as everyday medicine. Focusing on changes that feel realistic and sustainable for you and your family’s life.

If you’re curious about working together:
• Book an online consult via the link in my bio
• Or send me a DM if you’re unsure whether it’s the right fit

It’s lovely to have you here 🤍

📸

02/02/2026

Between keeping my online practice humming along, kinder drops-offs and two busy little snack seekers, gut health has to be simple in my house.

One of my go-to mum meals lately: A quick veggie garden bowl 🌱

Veg + herbs from the garden (whatever’s growing), lentils, a spoon of saurkraut, fetta (because I love it), olive oil, lemon + garlic. Often paired with fish.

Why I love this for gut health:
✅ Fibre to feed good gut bacteria (aiming for 30+ plants per week).
✅ Fermented foods for enzymes and gentle microbial support.
✅ Healthy fats and protein to balance inflammation and sustain energy.
✅ Ready in under 15 minutes (because that's real life).

No perfection. Just simple (often messy), grounding and doable on a busy mum day.
Nourishing your guy while you nourish everyone else 🤍

22/01/2026

Women’s digestion is deeply influenced by the nervous system.

For many women, stress and busy or demanding periods of life don’t just affect mood, they can also show up in the gut. Shifting between nervous system states is normal but ongoing stress can keep digestion switched “off”. This sensitivity reflects how closely the digestive system is listening to the nervous system and shouldn’t be mistaken for weakness.

In these moments, digestion often needs nurturing rather than stimulating. Shifting the focus to nervous system support rather than working solely on digestion can be just as important. Through small moments of quiet calm, safety and supportive herbs, digestion can often begin to feel much happier.

Small, achievable practices such as warm herbal teas, gentle digestive supports and the calming habits I shared in last weeks post can help to shift the body into “rest & digest”. Supporting digestion by first supporting the nervous system.

Small, consistent practices matter more than doing things perfectly 🌿

17/01/2026

I’m always aiming for well-balanced, whole-food meals for our family… but let’s be honest, fussy toddlers can be brutal critics (if you know, you know 😆).
So I was very relieved when this choccy porridge passed the toughest taste test and approved by the whole family 🙌
A nourishing, comforting breaky that feels like a treat but supports growing bodies and busy mornings.

Ingredients:
• 1½ cups oats
• 3 cups milk of choice
• 3 tbsp cacao powder
• 2 tbsp maple syrup
• ½ tsp cinnamon
• 1 egg (yes, you read that right 😄)
Optional toppings:
• Peanut butter
• Banana
• Nuts

As a naturopath, I always aim to start the day with blood sugar regulation in mind. That’s why I boost protein and fats with things like nut butter, egg (and sometimes even a little plain, unflavoured meat stock if I have some stashed in the freezer), plus warming blood sugar herbs like cinnamon.
Supporting blood sugar first thing helps our day run more smoothly — with fewer emotional and behavioural outbursts when “hanger” hits before hunger cues kick in 🙃
Simple, nourishing and toddler-approved — a win all round ✨

15/01/2026

Our nervous system goes between different states of functioning. When we’re busy, rushed or in “get things done” mode, the body stays alert and digestion often takes a back seat. This is called Sympathetic mode.

Digestion works best when the body feels calm and safe, in its rest and digest state, known as Para-sympathetic mode. If we don’t slip into this state before eating, digestion can become sluggish or uncomfortable.

Focusing on slowing down with gentle pause, a few slow breaths, or eating without rushing can help signal safety to the gut and allow digestion to begin more smoothly.

Small moments of slowing down really do matter 🤍

Samantha Bolitho Naturopathy

01/04/2026

21/03/2026

16/03/2026

12/03/2026

05/03/2026

02/03/2026

20/02/2026

09/02/2026

02/02/2026

22/01/2026

17/01/2026

15/01/2026

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