http://medicineintegrated.com.au/, https://www.sycamorehealth.com.au/naturopathy/

Medicine Integrated, Lvl 3, 1 Courage Street, SIPPY DOWNS, Sippy Downs (2025)

24/06/2025

Oops... I was meant to update my weight management journey regularly 🤣

The reality? I've achieved some really amazing things that I needed to work through before I was in the mindset ready to lose weight.

So what did I achieve instead of dropping a number on the scale?

🌻 Lost 15% visceral fat (the fat around organs that is a bigger indicator of health than a number on a scale)
🌻 Built more muscle
🌻 Supported histamine regulation and swapped snacks for electrolytes to manage EDS better when exercising - if you're hypermobile like me try taking gentle sips of an oral rehydration solution when getting active - helps keep blood volume and hydration - I use as it's the same as hydralyte but cheaper, tastes better and SEQ owned 🧉
🌻 Moved out of a mouldy house - modern research shows that mould exposure can trigger inflammation pathways similar to ptsd - unmanaged stress is a big no for weight management 🌻 Hustled & bought my first home (after trying for 6 years) - I cannot believe the calming impact having a stable housing environment with fresh air has brought my nervous system (pic of view)
🌻 Worked 2 jobs (something I never would've thought possible a few years ago)
🌻 Challenged fear of public speaking - recently gave a 2h presentation to a crowd at a pharmacy head office and it went well (a few years ago I nearly cried & was shaking doing an oral preso at uni)

My point?

Small steps are sustainable steps that get results! Healing is gentle, and progress can be gentle too.

Weight is just one marker of health, and healthy needs to be the goal. ❤️

Today, after having lost the weight of a lot of stress over the last 6 months, I am creating & committing to a new routine.

Just got back from a 2.5km hike down and up a hill, and grateful to be feeling good after (thankyou electrolytes) 💪

I'm aiming to post at least once a week to hold myself accountable to fitness goals, so follow along and join me 😄 👏

19/12/2024

Starting my 2025 fitness goals early, using time off to continue habit forming so when Jan 1st comes my new years resolutions for better endurance and weight management are so much more likely to stick! A big focus on feeling strong & powerful in my body for 2025!

Park walk & physio gym today ✅️

✨️ Reflecting on 2024...

I've been quiet on here for a lot of this year, as I got hit with long COVID - quite the unexpected turn of events after so much improvement in my health!

It felt like being an undercover detective being a naturopath & experiencing it as well as experimenting with natural approaches to recover.

First half of 2024 was really tough. I had to pause work, could barely stand long enough to cook a meal, showering was exhausting & my memory turned into a goldfish despite access to medications/supplements! Fatigue is really hard to comprehend until it hits you & the only option truly is to rest, nourish our bodies, exercise in whatever gentle way we can tolerate & be patient as healing holistically takes time!

2nd half of 2024 has been gentle recovery, an ongoing journey even now. While weight loss was a goal I had, it went on the backburner as it's just 1 of 1000s of health markers, and I'm so excited about some tangible, functional progress.

What I achieved instead:
🌻went from 1kg weights to 6kg weights for dumbbells
🌻went from bad pain holding the smallest kettle bell and barely making it to 6 reps, to being able to do 10 reps of a 24kg kettle bell with good posture
🌻I joined a community choir in July to assist lung capacity, & last weekend I sang for an hour straight carolling
🌻Improved my stress management & connection with faith & a deeper appreciation of how everything in life is connected & I do believe in miracles. Purpose matters.
🌻Stopped eating at 80% full & swapped snacks for plant protein shakes for satiety - took 6 months to get this habit to stick without slipping!
🌻Returned to work in education bridging gaps between medical and natural health fields.

Grateful for 2024, chaos & all!! 🤙

If you have a health goal, start now! I'll happily be an accountability buddy 😀 Lasting results need groundwork, no quick fixes last!

18/01/2024

We've all heard of chamomile for calming; did you know that chamomile is reputed for being soothing for gastric inflammation?

It means every time we drink some warm chamomile tea we're also giving our gut some love too!

I think chamomile is often under-rated, with actions including:
🌻Anti-inflammatory
🌻Carminative - may soothe an upset tummy
🌻Vulnerary - encourages wound healing
🌻Spasmolytic - may help alleviate a cramping gut
🌻Mild analgesic - may help to soothe abdominal pain
🌻Antioxidant - may help prevent disease caused from oxidative stress
🌻Calming

It's such a gentle herb that's generally safe too.

Have you considered chamomile tea as part of an after dinner wind-down routine?

PMID: 36297396

06/01/2024

✨️ Salmon & Veg in Ghee ✨️

It's okay if you choose healthy meals that match the amount of energy (spoons) we have on a given day.

It's important to have go-to simple meals that require very few spoons of energy as a plan to action when standing for a minute in between breaks is all we're able to do.

Some meals can be done in a chair for those experiencing pain and fatigue.

My favourite lazy meal is salmon and broccolini. So simple. Just drizzle ghee in the pan, add the salmon steaks add broccolini chopped in large chunks, and sprinkle with minced garlic and rosemary.

If this is left on medium heat, then you can pop the lid on, rest for a few minutes, then come back and stir. Repeat until salmon is a creamy colour instead of pink.

Then plate the salmon, and swish the broccolini in the ghee and flatten it with the spatula.

You can leave it for another minute or two while resting.

If that's all the spoons for today? Then this is an amazing and nutritious meal with protein, healthy fats, antioxidants and some fibre too :)

A little more energy and wanting some more flavour and variety? Start by dicing some potatoes, beetroot and pumpkin (a food processor can be great to simplify this) and lightly spray with extra-virgin olive oil to crisp. Pop in the oven for 45 mins. Then make the salmon and broccolini 20 minutes before its finished.

I personally prefer meals where I can cook in small bursts as my body doesn't do well standing still for long periods. Find what works for you!

It can also be a good idea to have some healthier frozen meals ready to go on the very low spoon days as nourishing the body is going to be a better option than regularly relying on takeout which is often inflammatory! A meal like this one is easily prepped and popped into freezer safe containers for future use :)

What's your go-to recipe when experiencing fatigue?

P.S. Sometimes takeout as a treat is okay of course ;)

29/12/2023

I hope everyone is having an amazing holiday season!

I'll be in a new clinic location from January!

More info coming soon!

In the meantime, I hope you take some time to rejuvenate & nourish your body in amongst the busyness of the holiday season. Especially to those who are working hard to provide services, make some time for you!

❤️

Any exciting plans (doing nothing counts too!)?

01/12/2023

Fibre is your friend.

Insoluble fibre helps absorb water and soften stool for smoother passage out, while soluble fibre is a very important gel-like substance that helps to keep our gut microbes nourished, empowers us to feel fuller after food and assists our bodies in excreting excess cholesterol to maintain balance naturally.

A blend of soluble and insoluble fibre is recommended, at a minimum of 25g per day for most people.

Have a look at the post with examples of how much fibre is present in a serving. How often do you feel you get enough fibre into your diet?

If the recommended daily intake surprised you, you're not alone. It's no surprise many of us experience gut issues. Fibre deficiency is common! Dehydration is common too.

Food is so important as part of our medicine.

10/11/2023

The science has spoken. The burgers are better homemade!

Did you know food could have such a fast impact on our lungs?

If you pick one thing to change, ditching the margarine or 'butter spreadable' (yes, it's a lie) for real, pure butter can make a difference. Get all the deliciousness of butter and oil without trans fats.

DOI:10.1016/j.jaci.2011.01.036

02/11/2023

✨️ The hidden connection could be histamine ✨️

Pain perception is a complex physiological phenomenon influenced by various molecular mediators, including substance P and histamine.

Substance P, a neuropeptide, plays a crucial role in transmitting pain signals from peripheral nerve endings to the central nervous system. It promotes inflammation and sensitizes pain receptors, contributing to heightened pain perception. So this means our pain hurts more than it should!

Histamine, on the other hand, is a potent mediator of the immune response and can be released during injury or inflammation. It modulates pain perception and inflammation. Together, substance P and histamine form intricate links in the regulation of pain, making them potential targets for analgesic and anti-inflammatory therapies - and there's natural options!

✨️ So why is this important? ✨️

When we are poorly tolerating foods which may look like:
🌻 Frequent colds and flu
🌻 mild Itchy throat
🌻 Constipation / Diarrhoea
🌻 Mucus in Stool
🌻 Brain fog
🌻 Rashes that come and go
🌻 Nausea
🌻 Anxiety

We are increasing inflammation in our bodies.

So, ⬆️ Inflammation may = ⬆️ substance P = ⬆️ histamine = Chronic pain!

It blows my mind how many clients I've seen replace food triggers and notice a significant drop in their pain levels! There's also herbs and nutrients that can really make an impact at therapeutic doses!

Have you noticed any patterns with your pain?

11/10/2023

🌊 Embrace the Healing Power of the Ocean and Negative Ions 🌊

There's something truly magical about the rhythmic waves, the soothing sound of birds, and the salty breeze that brings tranquility to our minds.

Science shows that spending time by the ocean can have a profound impact on mental health, thanks in part to the abundance of negative ions in the sea air. These negative ions are like nature's mood boosters, helping reduce stress and anxiety. It's where the waves wash away our worries, and the tides bring serenity to our souls.

Do you notice any gentle changes to your mood near the ocean? 🧘‍♀️ 🏄‍♂️🌞

05/10/2023

I'm really challenging myself this October & it's supporting a great cause. I'm now on day 5 and my goal is to fundraise for a new evac bed for the Royal Flying Doctor Service that helps Aussies out bush get emergency medical care.

As many of you know, I have a rare neurological condition. In the past year I've been working hard to rehabilitate and have already tackled being able to handwrite again, being able to drive again, and walking in small bursts.

What's remained an ongoing challenge has been building up endurance. There is no research that can provide answers as to why. I've attempted small hikes but struggle to finish still and I tend to suffer a few days after as well.

So, this challenge is making a commitment to walk approx 1.5km consistently each day, with the hope that with repetition my body will start to become stronger again. 1.5km is a challenge, but also within safe limits for me to do daily :) I've set my goal at 50km for October with the intention to exceed it!

Every donation, even if it's just $5 will help the RFDS and provide me with a little burst of dopamine to keep going for the full 31 days! I'd be stoked if I was able to hit the fund-raising target!

Whatever support you may be able to provide is very appreciated! ❤️ If the link doesn't work DM me and I'll send it to you. If you can't donate, you can help by commenting so more people see the post & it may help it reach somebody who can :)

https://www.oceanstooutback.org.au/s/29376/30779

21/09/2023

Feeling digestive upset with high protein foods?

Nature has foods that can help us digest proteins better in our stomachs. It tastes good too!

🍍

Bromelain, a proteolytic enzyme abundant in pineapples, helps us by breaking down complex proteins into smaller, more manageable components like peptides and amino acids.

✨️ Best source of bromelain is in the pineapple core ✨️

Bromelain enhances the body's capacity to absorb nutrients from ingested proteins. This can lead to improved digestion, reduced bloating, and enhanced overall gastrointestinal health.

How could you add a little chopped pineapple core into your diet?

🌱

16/09/2023

This is what recovery actually looks like.

Small change, even though it may not feel exciting to us, holds power when it comes to achieving lasting change in our lives.

✨️ Gentle change is sustainable change! ✨️

When we love ourselves, we give ourselves permission to be Gentle - looking back a year later & realising we've been consistent is an amazing feeling!

In contrast, the allure of dramatic, sweeping transformations can be tempting, often satisfying our desire for quick results. However, these grand gestures often prove to be short-lived, leading many to revert to their old ways (relatable, right?). Weight loss culture really sucks us into the high dopamine hit of dramatic transformations, but with that often comes eating disorders or boom bust yo-yo results where we never really learned to love ourselves in the process.

It's not a race. It's a journey. When we're motivated by self love the priority is feeling healthy and strong as we can. Weight is just a number.

The real magic of healing lies in the consistency of small adjustments. When we embrace these gradual changes in our daily lives, we build habits that stand the test of time.

Photo of me (brunette woman) smiling reaching 1/3 up the mountain today before my body very strongly began protesting and I'm being very mindful to breathe deeply through my nose and steady my heart rate 😅 I gave my all today and I'm exhausted and not surprised I look like I want to pass out in this pic 🙃

But a year ago I couldn't do this much, I could do very tiny amounts of exercise mostly lying down, & I made it so much further than I have in a long time.

✨️ My only competition is me! ✨️

Whatever health condition we live with, we can challenge ourselves with small increments. Whatever recovery looks like for us, aiming for even 1% better will take us so much further than setting the bar too big and giving up because it feels too hard. Realistic recovery is personal & looks different on everyone.

If it's hard to gauge what 1% better feels like work with a professional ♡ I'm cheering for you!

Hoping to make it to the top by the end of the year, but my main priority is to stay consistent!

Medicine Integrated

24/06/2025

19/12/2024

18/01/2024

06/01/2024

29/12/2023

01/12/2023

10/11/2023

02/11/2023

11/10/2023

05/10/2023

21/09/2023

16/09/2023

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