Tania Flack Naturopath

30/04/2024

As the cooler, overcast months set in, it is more important than ever to focus on your dietary intake of Vitamin D to ensure you are getting enough of the 'sunshine vitamin'.

Here's why you should be making sure you are getting enough of it:
- Boosted immunity: Vitamin D is known to enhance immune function, helping your body fight off infections and illnesses more effectively.
- Stronger bones: It's essential for calcium absorption, promoting healthy bone development and reducing the risk of osteoporosis and fractures.
- Mood enhancement: Vitamin D intake has been linked to improved mood and mental health, helping to alleviate symptoms of depression and anxiety.
- Heart health: Adequate levels of Vitamin D are associated with a lower risk of cardiovascular diseases, including heart attacks and strokes.
- Enhanced muscle function: It's been shown to support muscle strength and function, reducing the risk of falls and injuries, especially in older adults.

Our top three recommendations for vitamin D-rich food sources are mushrooms, eggs and small, cold water fish like herring, mackerel and sardines.

How do you plan on getting enough Vitamin D this winter?

10/04/2024

Did you know the food we consume significantly influences the overall health of our body systems, including cognitive functions like memory, learning, perception, and attention? Consuming specific foods can support our mental health and enhance our cognitive processes.

Some of our favourite suggestions for brain-boosting nutrition include - incorporating oily fish like mackerel, anchovies, and herring; nuts and seeds such as flax seeds, chia seeds, walnuts, and butternuts; eggs; foods rich in flavonoids like cocoa, green tea, citrus fruits, and dark chocolate into our diets.

Book a naturopath consultation today for personalised lifestyle and dietary recommendations to best support your needs: https://www.bondihealthandwellness.com/book/

05/03/2024

The start of is the perfect time to tune into the rhythm of nature to support our body’s natural defense mechanisms ahead of the colder months.

Here are some of our favourite tips to support wellbeing as the seasons change:
1. Eat seasonally: Incorporate nourishing, seasonal fruits and vegetables into your diet. Think apples, pumpkins, sweet potatoes, and dark leafy greens! These nutrient-packed foods can help boost your immune system and keep you grounded.
2. Sip on warming herbal teas: Explore herbal teas like chamomile, ginger, and cinnamon to warm your body from the inside out. These teas bring comfort and a range of potential health benefits, such as aiding digestion and reducing inflammation.
3. Make time for self-care rituals: As the days get shorter and colder, treat yourself to warm baths, walks in nature and moments of quiet reflection. A balanced and centered mind contributes to overall wellbeing.

For tailored solutions to achieving your health goals, make an appointment with our Tania Flack today through our website.

21/02/2024

When was the last time you sprang out of bed in the morning and had energy to burn throughout the day?

Few of us truly enjoy vibrant good health in today’s modern world; stress, poor diet, exposure to chemicals, pesticides and environmental pollution, long working hours and not enough time to ourselves can erode our reserves, leaving us depleted.

However, it doesn’t have to be this way and we should be able to enjoy vibrant good health. is not just the absence of disease, it is having the vitality to enjoy your life fully. relies on the concept that the body has the innate ability to heal itself given the right support; including a nourishing diet, adequate rest, appropriate exercise and a healthy environment.

For tailored solutions aimed at optimising your lifestyle to improve your health, book an appointment with our Tania Flack today.

👉 https://www.bondihealthandwellness.com/book/

05/02/2024

Are you eating enough protein?

isn't just for gym buffs - it's a key player in keeping our bodies strong, healthy, and thriving.

Protein is made up of amino acids, which are the essential building blocks of all living organisms. When we eat protein-containing foods, the protein is broken down into amino acids, which are used by our body to synthesize essential structural components such as muscles, skin, hair, enzymes and other biochemical compounds.

Whether you're plant-based or carnivore, there are plenty of choices to incorporate into every meal, however, animal sources of protein such as meat, fish and eggs are considered 'complete' sources of protein because they contain high levels of all essential amino acids.

If you're plant-based, you'll need to take extra care in combining a variety of plant-based options (such as beans, lentils, tofu, quinoa) into your daily diet to ensure you are getting adequate essential amino acids.

If you would like assistance with your diet and other holistic lifestyle factors to improve your health and wellbeing, book an appointment with our naturopath Tania Flack today: https://www.bondihealthandwellness.com/book/

31/01/2024

Autoimmune disease is a silent epidemic that affects many Australians with numbers steadily growing each year. Tania Flack explains what goes wrong to cause autoimmune disease, and how you can reduce your risk. Autoimmune diseases (AD) are a group of incredibly diverse conditions that have one i

23/01/2024

Are you showing these signs of a liver under stress? Poor morning appetiteNauseaFatigueBrain fogHeadachesExcess weight in the upper abdomenFluid retentionBad breathHormone imbalanceChanges in bowel functionItchy skinIrritability, signs of angerSmall fatty deposits under the skinYellowing of the w

19/12/2023

These delicious cookies are gluten free, dairy free, egg free and contain no refined nasty sugars. Perfect to share at a Christmas party or to leave out the night before with a glass of milk for Santa!Ingredients 1 1/2 cups almond flour 1/4 cup arrowroot starch 2 teaspoons ground ginger 1/2 teas

19/12/2023

As the festive season fast approaches, the Bondi Health & Wellness team will be taking time off from Friday, 22 December 2023.

Regular hours (Wednesdays & Thursdays) will resume on Wednesday, 17 January 2024.

New Year slots tend to fill up quickly, so make sure you don't miss out on an appointment by booking through the Bondi Health & Wellness website well in advance.

Wishing you and your families a rejuvenating and restful break!

06/12/2023

You can strengthen your immune system and prevent disease by tending to your microbiome, improving your digestive function and optimising your gut health. Naturopath Tania Flack explains how. What if I told you that you have approximately two kilograms of bacteria, viruses, parasites, and micro-org

02/12/2023

Thank you Graeme and Suzanne Romei, Meaghan Flack and everyone else who donated to such a worthy cause.

Tomorrow I will be walking 21km through beautiful Bouddi National Park to raise money for Med Earth. This great charity acquires medical supplies and equipment no longer needed in the Australian health care system and sends it to developing countries and people in desperate need. We are so very lucky in Australia to have access to such great medical care, it’s important to share it around if we can. Also is stops perfectly good equipment ending up in landfill, so it saves lives and the environment.

So if you would like to contribute it’s not too late! Please follow the link below, many thanks Tania 😊🙏💕

Trails for Change 2023. Sign up today!

30/11/2023

Thank you so much for your generous donations! Fiona EH, Rebecca Fitzgerald and Louisa Arnott I really appreciate your support for his great cause.

All money raised goes towards sending medical supplies and equipment that is no longer required in the Australian medical system and sending it to places in desperate need. By diverting perfectly good equipment away from land fill in Australia this charity saves lives AND the environment.

Its great to be able to share medical resources when we are so lucky to have such great healthcare here in Australia.

It's not to late to donate! If you can spare a few dollars for a fantastic cause please click on the link below! T xx

Trails for Change 2023. Sign up today!

28/11/2023

Trails for Change 2023. Sign up today!

27/09/2023

Here is a favourite family recipe bursting with nutritious flavour. Check out the Bondi Health & Wellness blog for more recipes.

This is a delicious super easy recipe for the whole family to enjoy. The sprinkle of goat’s fetta to garnish is optional and this can easily become a plant-based favorite by leaving this out. It combines, lentils brown rice, nuts and seeds to provide a healthy protein hit. Pomegranate seeds are ri...