Rebalance Naturopathy

Rebalance Naturopathy Leisha is a qualified Naturopath, servicing the Wollongong and Illawarra region, who will investigat Hi, I'm Leisha. Thanks for checking out my page.

I graduated in December 2017 with an Advanced Diploma of Naturopathy and fast forward four years (and two kids) later, I finished my Bachelor of Health Sciences (Naturopathy) and my clinic focus shifted from supporting female athletes and gut health; to womens health, breastfeeding support, birth preparation, post-partum support, and hormonal health (thanks kids). I connected with other women, mums and small business owners through my mums group and realised that in this moment, I am exactly where I need to be. Don't get me wrong, I still love talking all things gut health, however as health is so multifaceted, it's not often I see a client whose gut doesn't need supporting in some way shape or form in their health journey. I look forward to meeting you and discussing how I can facilitate a positive change in your health :)

We've had a bit of a slow start to the garden this year. The dry, windy weather has not been kind. I've finally been abl...
26/09/2024

We've had a bit of a slow start to the garden this year. The dry, windy weather has not been kind.
I've finally been able to harvest some portobello (Agaricus bisporus) mushrooms before they dry out or get eaten by slugs.
Rich in b vitamins; antioxidants; selenium (hello thyroid health); copper; protein; and polysaccharides that feed the beneficial bacteria in our gut, adding these mushrooms to your diet can really boost the nutrient content of meals.

Now, to get these cleaned up, chopped up and in the dehydrator.

S A U E R K R A U T  J U I C EAs the season changes from winter to spring, traditionally, we look to foods to stimulate ...
24/09/2024

S A U E R K R A U T  J U I C E

As the season changes from winter to spring, traditionally, we look to foods to stimulate and wake up our digestion after slowing down in winter.

Traditionally, the process of fermentation was done to preserve food for when it was less abundant. However, the process actually improves the nutritional value and increases the health benefits.
Fermented foods, such as sauerkraut, have been shown to have anti-inflammatory, immune boosting, and antioxidant properties as they are rich in phytochemicals, nutrients and prebiotics, specifically lactic acid producing bacteria; and offer prebiotic fibre. This has positive effects on the gut barrier and bacteria levels, subsequently reducing pro-inflammatory cytokines and increasing immunity.

Sauerkraut juice is the brine in which the cabbage ferments and is a great starting point if you are new to consuming ferments, as they tend to be gentler on the gut, meaning less gastrointestinal side effects.

Ingredients
🥬 Head of cabbage - preferably organic

🥬 Filtered water

🥬 Sea or rock salt

🥬 Sterilised fermentation (air-tight) jars

Instructions
▪️Chop cabbage (smaller pieces = faster ferment).
▪️Add chopped cabbage to a bowl and sprinkle 4-6 Tbsp of salt on top (4 for a small head, 6 for a large head), and massage salt in.
▪️Let sit for 30 minutes until the cabbage reduces.
▪️Add enough cabbage to fill ⅓-½ of your jar and top with filtered water, leaving 2-3 cms at the top for bubbling.
▪️You can add the washed outer cabbage leaves to the top to keep the cabbage below the liquid.
▪️Leave in a cool, dark place to ferment for 7-14 days (longer in the cooler months).
▪️Move to the fridge and enjoy.

Dose
▪️Adults: 20-30ml daily
▪️Kids: 6-12 months- start at 1ml and increase to 3ml
1-3 years- 3-5ml
3+ years- 5-10ml

Fun fact- it also has positive effects on constipation, so is a great one to introduce to kids struggling to have regular bowel movements.

Recipe notes in comments 🥬

H E R B A L  S P O T L I G H TChesty cough returned?For those chesty coughs in kids, a staple in my herbal tonics, along...
16/09/2024

H E R B A L  S P O T L I G H T

Chesty cough returned?
For those chesty coughs in kids, a staple in my herbal tonics, along with elder, is Pelargonium sidoides (Pelargonium).

Rich in coumarins, flavanols, procyanidins and essential oils.

Actions:
🌺 Antibacterial
🌺 Immune modulating
🌺 Expectorant
🌺 Antifungal

Indications:
🌺 Bronchitis
🌺 Tonsillitis
🌺 Pharyngitis
🌺 Infectious Otitis media
🌺 Sinusitis
🌺 Common cold
🌺 Pneumonia
🌺 Bronchial asthma

Super safe and effective in the clinical trials involving kids and really helpful at clearing that mucous.

If your child can’t shake that chesty cough, reach out for an appointment- I have a range of herbal medicine that are safe and effective for use in kids.

Link in bio.

G A R L I C A N D O N I O N O X Y M E LThis homemade oxymel is easy to make and ideal to have in the fridge over the ...
24/07/2024

G A R L I C A N D O N I O N O X Y M E L

This homemade oxymel is easy to make and ideal to have in the fridge over the winter months.
It has both antibacterial and antiviral properties and is helpful at giving the immune system a bit of a hug when it needs it the most- the first stage of illness.
There are a couple of ways to make this, which I will outline below

Ingredients
🧄1 garlic bulb, peeled and freshly chopped
🧅½ onion, sliced
🍎150ml organic apple cider vinegar
🫘1 tsp fennel seeds
🍯2 Tbsp raw or Manuka honey

Instructions (option 1)
🔸Add apple cider vinegar and seeds to a pot, and gently warm until aromatic.
🔸Remove from heat, add chopped garlic and sliced onion and gently stir.
🔸Once cooled to 35 degrees or below, add honey and stir to combine.
🔸Pour into a sterilised glass jar and leave in a dark spot for 1-2 weeks.
🔸Strain or consume as is.

Instructions (option 2)
🔸Crush garlic and seeds.
🔸Place onion slices in a sterilised jar.
🔸Combine apple cider vinegar with honey and pour over onion.
🔸Add seeds and garlic to mix and leave in a dark spot for 1-2 weeks.
🔸Strain mixture and store in the fridge.

Dose
🔸Adults: 1 tsp
🔸Kids: ½ tsp
🔸Take every 2-3 hours during illness
Note: Not for babes under 12 months

Optional extras
🔸1 tsp caraway seeds in step 1
🔸1 tsp dried thyme in step 1
🔸1 Tbsp grated ginger in step 1
🔸1 tsp ceylon cinnamon in step 1

Let me know if you try this!

H E R B A L S P O T L I G H TEchinacea purpurea/angustifolia (Echinacea) is another immune herb I’ve been using a lot o...
22/07/2024

H E R B A L S P O T L I G H T

Echinacea purpurea/angustifolia (Echinacea) is another immune herb I’ve been using a lot of lately and is in most of my immune tonics.
It is rich in polysaccharides, essential oils and flavonoids which give echinacea its immune boosting properties.

Actions:
⭐️Immune enhancing
⭐️Immune modulating
⭐️Lymphatic
⭐️Anti-inflammatory

Indications:
⭐️Infections (viral, bacterial, parasitic)
⭐️Swollen lymph glands
⭐️Common cold
⭐️Influenza
⭐️Sinusitis
⭐️Pneumonia
⭐️Bronchitis
⭐️Skin conditions (dermatitis, ulcers, cellulitis, shingles)
⭐️Glandular fever
⭐️Mastitis

As always consult with your healthcare professional before self prescribing or reach out for an acute immune consult for an individualised herbal tonic.
Link in bio.

Zinc is an essential trace element and utilised by over 300 enzymatic reactions in the body. It is classed as a type II ...
22/07/2024

Zinc is an essential trace element and utilised by over 300 enzymatic reactions in the body. It is classed as a type II nutrient (cellular building blocks) and is required for the synthesis of any new tissue. Deficiency is often seen in conditions such as recurrent colds/illness, pneumonia, acne, eczema, diabetes, impaired fertility (especially male), ADHD, depression, and altered gastric function.

Forms
🔹️Zinc carnosine- superior absorption - breaks down slowly, allowing for prolonged exposure in the gut prior to absorption
🔹️Zinc bisglycinate- superior absorption; bound to amino acid, glycine, to allow for greater bioavailability
🔹️Zinc citrate- superior absorption- useful for fast repletion in cases of deficiency
🔹️Zinc picolinate- superior absorption, however, is easily excreted by the body
🔹️Zinc acetate- superior absorption; moderate bioavailability
🔹Zinc gluconate- absorbed in the mouth rather than intestines; best for use in lozenges
🔹️Zinc sulphate- poorly absorbed; useful as a drink to test for deficiency and for topical use
🔹️Zinc oxide- poorly absorbed in the gut; best for topical use

Dietary sources
Zinc is found in oysters, beef, lamb shank, oats, pumpkin seeds, cashews, cheese, lentils, chickpeas and sardines; however around 50% of the dietary intake from plant based sources isn’t absorbed due to the phytates (anti-nutrients found in plants) inhibiting absorption. Calcium also plays a role in zinc absorption, as it directly competes for the uptake into cells, preventing the absorption of zinc.
It’s not all bad though- animal proteins, the amino acids histidine and methionine, and citric acid boost the absorption.
The recommended daily intake (RDI) for men is 14mg/day and 8mg/day for women.
Functional reference ranges sit much higher at 45mg/day for adults and 60mg/day during pregnancy.
Supplementary doses of between 25-75mg/day are commonly seen, short term.

For more information on how zinc can support your immune system this winter, check out my new blog on supporting your immune system over winter- link in bio.

Leisha x

New flyers have arrived 😍
27/06/2024

New flyers have arrived 😍

E L D E R S Y R U PI recently posted about the benefits of Elderflower, especially this time of year and for all things...
09/06/2024

E L D E R S Y R U P

I recently posted about the benefits of Elderflower, especially this time of year and for all things respiratory in kids.
But did you know you can make a simple elderberry syrup at home?
Combined with the antibacterial properties of honey, this syrup is helpful in aiding a sore throat, reducing inflammation, and inhibiting the replication of viruses.

Ingredients
🫐 200g dried elderberries
🫐 900ml filtered water
🫐 200g honey

Instructions
1. Combine berries and water in a pot, over medium heat and bring to the boil. Reduce temp and simmer for 40 minutes, stirring occasionally.
2. Using a fork or spoon, crush berries.
3. Strain the mix through a fine sieve, cheesecloth or muslin (I use a nut milk bag), squeezing as much of the liquid out as possible. You should get about 560ml of water. If below this amount, top up with boiling water.
4. Let liquid cool to 35 degrees or lower.
5. Add honey and mix well.
6. Pour into clean, sterilised jars.
7. Will keep refrigerated for 2 months.

Dose
Adults: 10ml
Kids: 1-3yrs 1ml
3-6yrs 2.5ml
7-12yrs 5ml
Take every 2-3 hours during illness
Note: Not for babes under 12 months

Optional extras
1 Tbsp grated ginger in step 1
2 Tbsp ceylon cinnamon in step 1

Questions?

Click save on this one!

#

H E R B A L  S P O T L I G H TWith the increase in all things lung viruses over the past 2 months, I have been making up...
06/06/2024

H E R B A L  S P O T L I G H T

With the increase in all things lung viruses over the past 2 months, I have been making up loads of viral lung support herbal tonics. 

One of my favourite herbs, and super common in my viral herb mixes, is Sambucus nigra (Elderflower/berry). 

It is rich in flavonoids, such as quercetin, which are antioxidant and anti-inflammatory; essential oils; and nutrients such as vitamin C.

Actions
🫐 Anti-catarrhal (clears mucous)
🫐 Diaphoretic (aids fever)

Indications:
🫐 Common cold
🫐 Influenza
🫐 Sinusitis
🫐 Infections
🫐 Fever
🫐 Bronchitis
🫐 Hay fever
🫐 Pharyn/laryngitis

Elderflower is such a beautiful herb and is safe to use with kids and during pregnancy.

Suffering from any of the above conditions?

Reach out today for an acute consult and individualised herbal tonic to get you feeling better faster.

M E A T B A L L S Perfect for the lunchbox, as a freezer filler or added to a salad for a protein hit. Makes 50 - 100 me...
03/04/2024

M E A T B A L L S

Perfect for the lunchbox, as a freezer filler or added to a salad for a protein hit.

Makes 50 - 100 meatballs (depending on size)

Ingredients
1 large onion
3 cloves of garlic
1 large, or 2 small zucchini
Large handful mushrooms
2 Tbsp olive oil
1 cup dried red lentils, soaked and soured
500g lamb mince
500g organ mince (or 100g liver and 400g mince)
2 eggs
2 tsp cumin
2 tsp dried thyme

Method
1. Soak and sour lentils- to do this cover with water and add 1 tbsp of ACV and leave covered, overnight or a few hours if you forget like me 😅. Drain then rinse prior to adding to mixing bowl.
2. Grate or chop onion, garlic, mushrooms and zucchini and add to mixing bowl.
3. Add all other ingredients and combine well.
4. Roll into balls and bake on 180° for 20-30 minutes, depending on size of meatballs
5. Will keep in the fridge for 4 days or freeze for 6 months.

Tap save on this one ✌🏼

Mothers MilkBlended for mummas to support lactation and strengthen the blood, with bub's tummy in mind, easing gas and w...
20/11/2023

Mothers Milk

Blended for mummas to support lactation and strengthen the blood, with bub's tummy in mind, easing gas and wind

Nettle leaf
🌱 Circulatory stimulant
🌱 Blood tonic
🌱 Galactagogue (stimulate breastmilk)
🌱 Alterative (restore vitality)
🌱 Nutritive
🌱 Astringent
🌱 Anti-inflammatory

Caraway
🌱 Antispasmodic
🌱 Carminative
🌱 Emmenagogue
🌱 Galactagogue
🌱 Stomachic

Fennel
🌱 Anti-inflammatory
🌱 Carminative
🌱 Antioxidant
🌱 Digestive
🌱 Galactagogue

Aniseed
🌱 Carminative
🌱 Antispasmodic
🌱 Digestive
🌱 Galactagogue

Can help to:
🌱 Promote lactation
🌱 Relieve colic
🌱 Relieve flatulence
🌱 Reduce dyspepsia
🌱 Improve energy
🌱 Support the nervous system

Tag a mumma who needs this
DM to order

xx

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Wollongong, NSW

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Thursday 2pm - 7pm

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