INTO Health Nutrition & Naturopathy

INTO Health Nutrition & Naturopathy A variety of screening and functional pathology tests may be required as well as extensive research to seek out underlying issues contributing to ill health.

INTO Health Nutrition & Naturopathy provides a natural approach to health & wellness by offering individualised naturopathic treatment options including gentle therapies like diet, lifestyle, nutrients and herbs. INTO Health approach

I understand that everyone is different and at a different stage of their health journey, so I focus on providing individualised strategies for achieving success and

lasting change. As a holistic nutritionist & naturopath, I take time and pay special attention to understanding my clients, their health issues and goals as well as their unique circumstances. I like to take a holistic approach by primarily identifying and removing what is disturbing health balance and by supporting the body’s healing process using gentle therapeutic techniques, including diet and lifestyle, herbal and nutritional medicines. Identifying and addressing the root cause of health issues will ultimately lead us to resolution and help achieve lasting change.

🌿 Do you use Manuka Honey? Do you know of its many benefits? What do MGO & UMF actually mean? 🌿 Still captivated by the ...
25/05/2023

🌿 Do you use Manuka Honey? Do you know of its many benefits? What do MGO & UMF actually mean?
🌿 Still captivated by the wonders of my recent trip to New Zealand, I've just published a new blog post exploring the incredible benefits of Manuka honey. 🍯✨ If you're curious to learn more about this extraordinary natural wonder and its potential to enhance your well-being, click the link below and embark on a fascinating journey into the world of Manuka honey!
🌿 Learn about the antibacterial powers of Manuka honey, its role in wound healing, and immunity, and how it supports digestive health. You'll also find useful tips for selecting the strength of Manuka honey and how to incorporate it into your health routine.
🌿 I'm passionate about spreading awareness of using food as medicine, and I'm excited to share all I learned about Manuka honey with you. So, grab a cup of tea, relax, and join me on a journey to explore the wonders of Manuka honey!

https://intohealth.com.au/blog/

Happy Easter to you and your loved ones! 🐰🌷🥚 May your day be filled with laughter, good food, and plenty of Easter egg h...
09/04/2023

Happy Easter to you and your loved ones! 🐰🌷🥚

May your day be filled with laughter, good food, and plenty of Easter egg hunts! 🐣🥚🌟

Remember, while it's tempting to indulge in all the festive treats, the key to a healthy and happy Easter is moderation and balance. So go ahead and enjoy some of your favourite treats, but choose quality over quantity.

Here's to a joyful and vibrant Easter holiday! 🐇🌸🐣

Let's continue our discussion about microcirculation! Today, I want to focus on the importance of berries for healthy bl...
03/04/2023

Let's continue our discussion about microcirculation!

Today, I want to focus on the importance of berries for healthy blood vessels. 🍓🍇

🍓Berries are not only delicious, but they also contain a powerful natural compound called anthocyanins. Research has shown that anthocyanins have numerous positive effects on the body, especially on our cardiovascular health.

🍓Anthocyanins can reduce inflammation, lower blood pressure, improve cholesterol levels, and even potentially improve cognitive health.

So, which berries are the best for us?

Some of the berries and foods that are high in anthocyanins include:

Blueberry 25-495mg/100g
Sour cherry 28 - 80 mg/100 g
Blackberry 83-326 mg/100 g
Blackcurrant 130-476 mg/100 g
Cranberry 46-200 mg/100 g
Strawberry 12-55 mg/100 g
Pomegranate 9-765 mg/100 g
Red grape 26-750 mg/100 g
Beetroot 23-77 mg/100 g
Purple corn 68-1642 mg/100g
Black carrots 1.5-190 mg/100 g
Red cabbage 250-322 mg/100 g

So, the next time you're looking for a healthy and tasty snack, reach for some berries. Your blood vessels will thank you! 🍓🍇🍓🍇

If you are wondering, how can I add cacao to my diet, here is an example of a healthy snack option. Chocolate Peanut But...
29/03/2023

If you are wondering, how can I add cacao to my diet, here is an example of a healthy snack option.

Chocolate Peanut Butter Energy Bites - Recipe

Ingredients:
Quick Oats - 80 Grams
Ground Flax Seed - 50 grams
Cacao Powder - 15 grams
Sea Salt - pinch
All Natural Peanut Butter - 130 grams
Maple Syrup - 100 grams (You can adjust for less sugar content or swap for 1 tbs of monk fruit sweetener for a low sugar option)
Unsweetened Almond Milk (optional) - 15 ml

In a large mixing bowl combine oats, flax, cacao powder, sea salt, peanut butter and maple syrup.
Add almond milk if the dough is too thick and sticky.
Roll the dough into balls.
Chill in the fridge for at least 20 minutes before serving.
Enjoy!

Who loves chocolate? 🍫 But who loves dark chocolate? 🖤Cocoa, the seed from which cocoa and chocolate are made, is rich i...
29/03/2023

Who loves chocolate? 🍫 But who loves dark chocolate? 🖤

Cocoa, the seed from which cocoa and chocolate are made, is rich in phenolic antioxidants and flavonoids that upregulate our antioxidant defences. The epicatechin in cocoa improves vascular endothelium and reduces the risk of diabetes through its impact on nitric oxide production, which we talked about in yesterday’s post. 🙌🏼

Cocoa also has anti-inflammatory effects, protects nerves and skin, and has beneficial effects on satiety, cognitive function, and mood. 😊

Unfortunately, however, there is no free ticket to eat as much chocolate as you like. Overconsumption of chocolate can lead to weight gain due to its high sugar content. So moderate dark chocolate or cacao powder consumption is the key. 🗝️

Recommendation: Increase cocoa intake by having 85%-95% dark chocolate, 20 g/day or the equivalent of high-quality cocoa daily to help support your blood vessels. ❤️👍🏼

🥬🥬🥬 Want to boost your microcirculation? It's time to adopt a healthy diet! 🌿Nitrate, found in various plant foods and h...
28/03/2023

🥬🥬🥬 Want to boost your microcirculation? It's time to adopt a healthy diet! 🌿

Nitrate, found in various plant foods and herbs, can be transformed into Nitric Oxide, a crucial molecule that supports healthy microcirculation.

Nitric Oxide helps to maintain healthy microcirculation by relaxing and dilating blood vessels, allowing for improved blood flow and oxygen delivery to the tissues. This process is especially important in the small blood vessels that make up the microcirculation, where blood flow and oxygen delivery are essential for proper cellular function.

By increasing Nitric Oxide production through the consumption of nitrate-rich plant foods, we can support healthy microcirculation and promote overall cardiovascular health.

But be careful not to confuse it with nitrite, a preservative found in some processed foods.

The humble beetroot is the star 🌟 vegetable here but here is a list of other vegetables with high nitrate content also.

⏫Very high > 250mg per 100g fresh weight:
Red beetroot, Spinach, Rocket, Lettuce, Chervil, Cress, Cellary.

🔼High, 100 to

Special offer $20 off your first massage – don’t miss out! 🛎️All existing INTO Health clients receive $20 OFF the initia...
28/03/2023

Special offer $20 off your first massage – don’t miss out! 🛎️

All existing INTO Health clients receive $20 OFF the initial massage appointment with our remedial massage therapist Paul for a limited time only.

Paul is available on Mondays, Wednesdays and one Saturday a month.

So if you're looking for a relaxation massage 💆🏻‍♀️ to help you feel relaxed and restored, need to improve your lymph flow 🍃 to reduce swelling, or have a specific injury or pain point⚡that requires remedial massage, contact Paul for an appointment.

Don’t miss out, book now on 0425 418 763

🚨It is always best to focus on Prevention First!🚨 Microcirculation issues can be prevented by addressing the factors tha...
27/03/2023

🚨It is always best to focus on Prevention First!🚨

Microcirculation issues can be prevented by addressing the factors that can have a negative impact on blood vessel integrity. Here are a few quick tips:

👉Manage blood sugar levels - Reduce sugar and refined carbohydrate intake
👉Quit smoking to improve blood flow – Check out Allen Carr's Easy Way to Stop Smoking book
👉Address high blood pressure early on – Focus on the Mediterranean diet
👉Maintain a healthy body composition – 1st step quit sugar
👉Add more fruit and veggies to your diet – Aim for 2 serves of fruit and 5 serves of veggies
👉Get moving and exercising regularly – Start with 15 min daily walk and increase gradually.
👉Stress management support – Try Epsom salt bath, Lemon balm tea and guided meditation daily

Let's prioritize prevention to keep our bodies in tip-top shape! 💪

If you need support with any of the above risk factors, don’t hesitate to reach out or book a 15 Min Free Discovery call at intohealth.com.au

Stay tuned - tomorrow we look at specific foods for supporting healthy blood vessels.

💁Did you know that microcirculation, the smallest blood vessels in our body, plays a crucial role in our overall health❓...
26/03/2023

💁Did you know that microcirculation, the smallest blood vessels in our body, plays a crucial role in our overall health❓

💓It's likely that someone you know has experienced secondary symptoms of type 2 diabetes such as peripheral nerve damage, impaired vision, or hearing loss. Perhaps you know someone who has undergone a coronary artery bypass operation due to atherosclerosis. Or maybe there's a history of these health issues in your family.

💓All of these conditions are a consequence of the damage caused by inflammation, high blood pressure, blood sugar dysregulation and poor dietary and lifestyle habits on the endothelial cells of the blood vessels, in particular microcirculation.

💓Microcirculation is responsible for delivering oxygen and nutrients to the cells of the body, supporting cell and tissue health. Poorly functioning or damaged endothelial cells can lead to various health issues.

Several health conditions can result from damaged microcirculation, including:

👀 Vision impairment: Impaired microcirculation in the eyes can cause retinopathy, macular degeneration, and other vision problems.
🦻Hearing loss: Impaired microcirculation in the ears can lead to hearing loss.
🤌Neuropathy: Damage to the peripheral nerves can occur due to impaired microcirculation, resulting in prickling, burning, or numb sensation.
🫀Heart disease: Damage to the endothelial lining caused by poor microcirculation can increase the risk of heart disease.
🫘Kidney damage: Impaired microcirculation in the kidneys can lead to nephropathy.
🔥Liver damage: Poor microcirculation can also cause liver damage.
🦵Osteoarthritis: Impaired microcirculation in the joints can contribute to osteoarthritis.

By reducing risk factors and taking care of our microcirculation, we can work towards preventing these health issues and improving our overall well-being.

Over the next week, we will be diving into what are some of the best ways to enhance microcirculation. We will look at specific foods and recipes, lifestyle changes, and simple tips to help you look after your blood vessel integrity and prevent the damage and its consequences.

Stay tuned and be ready to add some lovely foods to your diet this week.

Meet Paul, the newest massage therapist at INTO Health Clinic! 📣With a passion for holistic healing and whole-body welln...
22/03/2023

Meet Paul, the newest massage therapist at INTO Health Clinic! 📣

With a passion for holistic healing and whole-body wellness, Paul specializes in customized massage treatments tailored to individual needs.

Trained in remedial, deep tissue, lymphatic, and relaxation modalities, Paul offers the most effective and therapeutic massage treatments possible.

With a Diploma in Remedial Massage and ongoing training in dry needling, pregnancy massage, and TCM remedial massage, Paul brings a wealth of knowledge and expertise to the team.

Paul's specialties include supporting muscle relaxation, sports injuries, and frozen shoulders using myofascial release, trigger points, PNF techniques, and joint mobilization.

INTO Health Clinic is thrilled to have such a talented therapist on board!

Paul is available at INTO Health Clinic on Mondays, Wednesdays and one Saturday a month.

So if you're looking for a relaxation massage to help you feel relaxed and restored, need to improve your lymph flow to reduce swelling, or have a specific injury or pain point that requires remedial massage, contact Paul on 0425 418 763 for an appointment.

Challenge complete! 🎉 👏Did you enjoy incorporating bitter foods into your diet? Adding bitter foods can help support you...
12/03/2023

Challenge complete! 🎉 👏

Did you enjoy incorporating bitter foods into your diet?

Adding bitter foods can help support your digestive function. Let me know in the comments how it went for you - I'd love to hear about your experience.

And don't forget to keep an eye 👀 out for bitter foods like broccoli🥦, Brussels sprouts, and chamomile tea🌼 to maintain good digestion.

If you're still struggling with indigestion and other gut issues, I can help. 😊

At the clinic, I offer holistic support using nutritional supplements and herbal tinctures like digestive enzymes, Zinc, and Lemon balm to provide relief and help address underlying causes.

Unaddressed indigestion can lead to a range of gut issues, but it's never too late to take charge of your gut health.

Book a consultation or a free discovery call today to get started!

🍫 Bitter food challenge complete! 🥳 Final day 7! 🎉Today is the final day of our challenge, and we're ending on a sweet n...
12/03/2023

🍫 Bitter food challenge complete! 🥳 Final day 7! 🎉

Today is the final day of our challenge, and we're ending on a sweet note with cacao, the raw form of chocolate.

While cacao is best known as a component of chocolate, you might be surprised to learn that it is also a bitter food, unless you are a dark chocolate lover like me. 😁

Although chocolate has a bad rap due to its high sugar content, cacao is actually packed with health benefits.

The flavanols in cacao help to improve cardiovascular health by reducing inflammation and improving blood flow, while its high levels of antioxidants protect the body from free radicals. Cacao is also rich in essential minerals like iron, magnesium, and zinc, and its bitter taste can even help with weight management by curbing sugar cravings and promoting feelings of fullness.

So go ahead and indulge in some dark chocolate (>85% cacao) guilt-free! 🍫

Happy Day 6️ of the bitter food challenge! We are almost there! ✨Today's food is tahini, a versatile ingredient that's p...
11/03/2023

Happy Day 6️ of the bitter food challenge! We are almost there! ✨

Today's food is tahini, a versatile ingredient that's packed with health benefits.

Made from ground sesame seeds, tahini is a great source of protein, healthy fats, and essential minerals like iron, calcium, and magnesium. It's actually a fantastic source of plant-based calcium, which is especially beneficial for those following a vegan or dairy-free diet.

Whether you use it in hummus, salad dressings, or as a dip for veggies, tahini is a delicious way to add nutrition to your meals.
So go ahead, give tahini a try today!

Happy bitter food challenge day 5! 🖐How did you go so far? Have you tried a few new bitter foods as yet?Today, we're tal...
10/03/2023

Happy bitter food challenge day 5! 🖐

How did you go so far? Have you tried a few new bitter foods as yet?

Today, we're talking about radicchio - a leafy vegetable with a slightly bitter taste. But don't let the bitterness scare you away!

🥗Radicchio contains polyphenols, which are powerful antioxidants that help protect your body from damage caused by free radicals. These compounds also have anti-inflammatory properties that can help reduce inflammation.

🥗Plus, the bitterness of radicchio can stimulate the production of digestive enzymes, improving digestion and nutrient absorption.

So, why not add some radicchio to your salads and reap the many health benefits it has to offer?

Happy bitter food challenge day 4️⃣ !Today's bitter food is 🥁 Grapefruit. Have you tried the tangy and slightly bitter g...
09/03/2023

Happy bitter food challenge day 4️⃣ !

Today's bitter food is 🥁 Grapefruit.

Have you tried the tangy and slightly bitter grapefruit? 🍊

Not only is it delicious, but it also offers numerous health benefits. This citrus fruit is packed with vitamin C, fibre, and antioxidants, making it great for boosting the immune system, promoting digestion, and protecting the body from damage.

🤓 Fun fact: grapefruit can even enhance liver detoxification! However, please note that grapefruit can therefore interact with some medications, so make sure to talk to a qualified practitioner if you have any concerns.

Let's enjoy this nutritious and tasty fruit today! 🍊🌿

Bitter food challenge day 3 - kale! 🥬🥬This leafy green veggie has a slightly bitter taste due to its glucosinolate cont...
08/03/2023

Bitter food challenge day 3 - kale! 🥬

🥬This leafy green veggie has a slightly bitter taste due to its glucosinolate content, which breaks down during digestion to form isothiocyanates. These biologically active compounds have anti-cancer properties and support liver detoxification. Plus, the bitter taste can help regulate appetite and promote healthy eating habits.

🥬Just a heads up, those with thyroid gland issues should enjoy kale cooked rather than raw due to its goitrogen content.

🥬🥬Add kale to your diet for a healthy boost!🥬🥬

Swipe to learn more and for a few cooking suggestions. ▶️

👋 Welcome to Day 2 of the Bitter Food Challenge! This week is all about improving our digestion by incorporating more bi...
07/03/2023

👋 Welcome to Day 2 of the Bitter Food Challenge!

This week is all about improving our digestion by incorporating more bitter foods into our meals.

How did you go so far? Did you add some rockets to your salad?

🌱 Today, we're looking to incorporate: Dandelion Greens or Dandelion Root Tea.

Have you tried dandelion tea before? 🌼 This herbal is one of my favourites for digestion and liver health. 💪🏼 It aids digestion, improves liver function, reduces inflammation, and has diuretic properties that help flush out toxins from your body and reduce water retention. 💦 Plus, it's a refreshing and nutritious beverage. 🍹 Swipe through to learn more!

So why not give dandelion tea a try and enjoy its taste and health benefits at the same time? 😍

👋 Welcome to Day 1 of the Bitter Food Challenge! This week, we're all about improving our digestion by incorporating mor...
06/03/2023

👋 Welcome to Day 1 of the Bitter Food Challenge! This week, we're all about improving our digestion by incorporating more bitter foods into our meals. Are you ready?

🥬 Today, we're starting with an easy one: Rocket. Also known as arugula, this peppery green is a great addition to salads, sandwiches, and more. But did you know that it also has some amazing health benefits? Swipe through to learn more!

👉 To join the challenge, aim to include at least 3 bitter foods in your meals this week. And don't forget to share your progress with the hashtag .

Let's do this! 💪

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