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Audacious Health

PO Box 226 Landsborough QLD 4550 AU

Audacious Health

Your partners in healing...naturally

Audacious Health Readings..

Blog

Spike in your stress levels

Posted on July 7, 2021 at 3:00 AM Comments comments (2)

Have your stress levels spiked recently?  I've found myself on a stress rollercoaster that last twelve months as some of you are aware.  Unfortunately, stress is normal in that it is part of our everyday lives.  But what stresses one person may not stress out someone else, so it is all relative to you.


During winter we can find ourselves tired, grumpy and cold.

Check out this previous winter blog https://www.audacioushealth.com.au/apps/blog/show/49808369-welcome-to-winter?siteId=141257899&locale=en-US


And at this time of the year we may have the stress of school holidays, end of financial year tax requirements, fighting off the flu....


Often I'm in denial that something is stressing me, but usually it becomes evident. So the trick is to recognise and admit you're stressed then take what action you can.  Below we've list five simple stress tips for you to consider:-


* Eat warm nourishing foods during winter.  Fuel your body and feed your brain.  Eat regular meals, and eat with mindfulness. Regular eating will maintain blood sugar levels and provide good energy levels. Avoid eating on the run - mindful eating is better for digestion and doing things in a mindful manner keeps stress managed and anxiety in check.


* Keep up your good sleep habits as good sleep will help you cope better when stressful things happen.

See this previous blog for more sleep info https://www.audacioushealth.com.au/apps/blog/show/49808403-sleep-8211-are-you-setting-yourself-up-for-good-night-8217-s-sleep-?siteId=141257899&locale=en-US


* Take a break to reset, breathe, stretch, refocus and stay positive.  If you are feeling quite stress and can get out for a walk or do a meditation, you will find it helps calms the nervous system and can relax the mind.

Our previous blog Positive Attitude for Longer Life is worth revisiting... https://www.audacioushealth.com.au/apps/blog/show/49808408-positive-attitude-for-longer-life?siteId=141257899&locale=en-US


*Check in with your support network and seek professional help if required (eg counselling / Lifeline / Beyond Blue).  Fortunately we are more open with each other and understand the importance of maintaining good mental health. 


*Do something that makes you feel good.   This might be as simple as having a shower, cooking your favourity meal, watching a comedy, planting some herbs...   Check previous blog What Give Us Joy...  https://www.audacioushealth.com.au/apps/blog/show/49808424-what-gives-you-peace-and-joy-?siteId=141257899&locale=en-US

Five Tips for Gut Health this winter

Posted on June 1, 2020 at 4:31 AM Comments comments (0)
5 tips to balance your gut health
 
Scientific evidence suggests that the health of your gut effects other organs and systems in your body, including the endocrine system.  The below tips can help improve your mental clarity, increase focus and boost happiness whilst reducing symptoms of anxiety, depression, stress, fatigue, weight fluctuations, skin disorders, pms and hot flushes….
 
1. Activate your gut…. Start your day with a glass of water with a dessert spoon of apple cider vinegar and a squeeze of lemon.  Ideally the water has been boiled and allowed to cool down.  The vinegar and lemon have the ability to wake up your salivary glands, which sends signals to your gut to rise and shine.
 
2. Keep your gut warm… Throughout the winter’s day, consider drinking a warm, anti-inflammatory beverage of ginger / mint / rosehip herbal tea or try a turmeric latte. These times of drinks will wake up and nurture the mind.
 
3. Keep your gut nourished… Fuel up on quality protein.  Protein is the building block of our hormones, bones, cartilage, nails, skin and muscles and will also keep blood sugar levels stable throughout the day.  For those on plant based diets, this includes Tofu, tempeh, edamame, green peas, lentils, chickpeas and most legumes and ancient grains (, spelt, barley, sorghum, einkorn, and faro).  For others, this includes grass-fed chicken, wild-caught salmon, mackerel, and tuna. These foods will help deter sugar cravings and afternoon energy slumps.
 
4. Keep your gut microbiome happy… eat fermented foods that your healthy gut bugs like and naturally contain probiotics.  Such foods include kefir, yoghurt, sauerkraut, kimchi and kombucha.   Avoid inflammatory foods eg highly processed foods (white bread, cakes, gluten, sugar, processed meats, fried foods). Inflammation caused by a high diet of processed unhealthy foods can increase the risk of diseases such as diabetes, arthritis, asthma, and atherosclerosis, to name a few.

5. Not all fats are bad for your gut…  Healthy fats can be found in eggs, avocado, tahini, walnuts, brazil nuts, chia seeds, olive oil. These are important for maintaining good cell membrane structures and functioning and hormones eg oestrogen and testosterone.

Christmas in July 2019 at Audacious Health

Posted on July 1, 2019 at 3:14 AM Comments comments (0)
IT"S OUR FAVOURITE TIME OF YEAR!!  Why are we shouting - because Christmas in July is back.  We missed Christmas in July last year and frankly Christmas in December just isn't the same.  So what is Christmas in July all about - It's all about us saying "thank you" to you our lovely customers, followers and subscribers.

To express our gratitude for you we have written you a little poem.

I heard that you were hurting; something wasn’t just quite right
It might have been a backache; a heartache or your sight
 
You came to have a treatment – we shared a listening ear
Before the time was over the cause was very clear
 
We delivered your treatment with care
Perhaps a laugh to two; to be fair
 
Surely you felt better when the treating time was done
What started as a pain was almost even fun
 
Thank you for choosing us
To share your health success 
 
You’re really very special in every special way
And at this time of Christmas (in July) we’d really like to say
 
“Thank you” 

Thank you for your continued support – we really have the best customers and community in the world.
 
P.S.  As poets we make pretty awesome acupuncturists!!



Sleep – are you setting yourself up for good night’s sleep?

Posted on May 31, 2019 at 6:08 AM Comments comments (0)
Sleep – are you setting yourself up for good night’s sleep?

I don’t know about everyone else, but I have had some difficulty with sleep in the last week.  Sleep is a topic we’ve often mentioned – why – because it is so important.  A lack of sleep negatively affects your wellbeing, and with a less than ideal mental and physical state, it starts to negatively impact other areas in our lives - like forgetting things, doing things slower than normal, etc.  

So, during winter, we suggest that you maintain good digestive health, maintain exercise and keep up good sleep habits so that you wake well rested and energized for the day.

Below are some of the things we have found that make a difference for getting good sleep during Winter.

•Keep hydrated throughout the day.  Keep the water up and switch your caffeinated beverages for herbal tea.

•Find a winter fitness routine that works for you.  Getting up early for an early morning jog during winter can be harder – it’s darker and colder.  Choose a different time or do some other exercise at home in the morning.  Remember, physical activity is important for getting restorative sleep at night.

•Don’t exercise too close to bedtime and have your night shower at least an hour before you go to bed.

•Eat earlier during winter.  Avoid eating close to bedtime – a full tummy can keep tossing and turning.

•Moisturise before going to bed.

•Meditate, listen to relaxing music or read a book before going to bed.

•When in bed to go to sleep, visualize yourself having a good night’s rest and the time you want to wake.  Instead of thinking about any of the day’s worries, allow yourself to reflect on the things you are grateful for and if you are mind is restless, count sheep backwards from 100.

•Aim to go to bed to sleep at the same time each night, when you are tired.


•Have a dark, quiet and electronic free bedroom environment with a comfortable temperature.

5 Tips for Starting a Winter Day

Posted on June 5, 2018 at 9:03 PM Comments comments (0)
5 Tips for Starting a Winter Day
 
Well.  Winter is here and I’ll not go on about the cold.  Needless to say warming, nourishing foods are the go.  Rest is recommended.  Chinese Medicine says wearing a singlet (camisole for the feminine fashionistas) will help to keep your kidneys warm and it’s what my Mum always said so it must be true.
 
But what about the emotional aspects of Winter?  Shorter days, less warmth and less sunlight can create a challenging situation….   In the world of TCM (Traditional Chines Medicine) and acupuncture we see more people with sadness, “the blues” and receiving a diagnosis of depression from their doctor in Winter.
 
Well before our modern understanding of conditions such as Seasonal Affective Disorder (SAD) Chinese Medicine identified a disturbance in the Kidney energy due to Winter cold effected out mood.
 
Whilst we don’t have long, wet winters here (leave that for England) we do have a life that is often centred around outdoor activities.  In short we love to be out in the sun having fun and cold short days don't help in that regard.
 
So here are our top 5 tips for starting a Winter day
 
1.     Resist the urge to sleep in; get up and be active– activity on waking helps set you up for the day.
2.     Hydrate – In winter we still need to hydrate with quality fluids after waking.  Soup for breakfast?
3.     Sunshine.  There might be less of it but it’s important to get out in the sun in the morning (as soon as possible after waking) to keep your sleep cycle synced up.
4.     Eat a healthy breakfast.  So important in Winter.
5.     Implement self care early.  Meditate, exercise do whatever you do to help yourself first so it doesn't get missed in a short Winter day.

5 Things You Must Know for Winter...

Posted on May 1, 2018 at 7:37 AM Comments comments (0)
Winter is on its way.  Autumn may have had a bit of a false start but the Winter chill is now upon us…

Here are 5 key tips for Winter
 
1.     Understand that you may have lower energy.  We just don’t have as much energy in Winter as we do in Summer.  Some clients feel more energized as they don’t have to battle the Summer heat but at the heart of it you have less energy.

2.     Cut out the cold foods.  Chinese Medicine never favours cold foods.  As we transition to Winter it is critical not to indulge in cold foods such as ice cream and cold drinks.

3.     Focus on nourishing, easy to digest foods.  Bring on the soups – we just don’t digest as well in Winter as we do in Summer so cooking foods well takes some of the workload off your digestive system.

4.     Sleep well.  We need more sleep in Winter so earlier nights and later mornings.

5.     Relax.  As the change of season challenges your system it’s great to remember to look after yourself, schedule time out from work and enjoy being.

Dream, conceive, believe, receive, achieve

Posted on August 15, 2017 at 2:13 AM Comments comments (0)
This August, we are reminding ourselves of all that we are grateful for and all the abundance we have.  

With this in mind.....
  • have dreams, know what your burning desires are, 
  • plan (and write the plan down!) and take action
  • believe in your dreams, have faith in them and your abilities and know that there is enough abundance to go around
  • be ready to receive and recognising the opportunities (even those that follow on from sad or tragic circumstances)
  • stay focused, be resilient, stick with it and achieve your goal.

How are you going with achieving the dreams or resolutions you set for yourself at the beginning of the year?  Yes, can you believe it is August already?!!  If you haven't already, you might like to do the following to help maintain your focus on your goals:-

  • create a vision board with pictures relating to your goals, things you want to change, create or acquire, put the vision board somewhere prominent that you will see each day
  • write down your "Top 5" things you want to achieve in order of importance to you e.g. health, career, education, relationships, finances, adventure......
  • against each of your Top 5, break down your plans of action and sub-steps required, write down the emotion you feel for each goal, the feelings you'll experience upon achieving your goal... Check you are still inspired and motivated to achieve these goals
  • tell others about your goals or go even further to create a support group or other social media activity to help support you with sticking with your goal

Having indulged over the recent holiday break, Catherine has a current goal of losing some weight.  So what is she doing to achieve this? She has:-
  • set a plan - lose 5kgs in 8 weeks, eat three balanced meals a day, only have light snack / water between meals, reduce meal portion sizes (which were becoming too large), take vitamin supplements each day, allow for a treat once a week (not once a day), go for two 20 minutes walk a day, have acupuncture or massage once a week, read a 'personal development' book to stay positive and focused, visualise at the beginning of each day the new slimmer me, maintain a diary during the six weeks tracking progress and feelings, have weekly checkpoints/stocktake, do a fun active leisure activity each week that will 'move that body' (e.g. go for a kayak)
  • put a 'to be' (before weight gain) photo on the fridge
  • told others of her goal (this blog, mentioned to friends)
  • noted how she will feel when she achieves the goal, e.g. "once I have lost 5kgs, I will feel great, more confident in my skin, more energised and I will be ready for the next phase of maintaining my fitness, health and vitality

Your goal may seem small to others but may be big for you.  It is your goal!  Oh, and remember, as much as possible, inject some fun into your goal strategies.

Fearless..

Posted on June 9, 2016 at 6:50 AM Comments comments (0)
Fearless..  Traditional Chinese Medicine (TCM) provides interesting insights into emotions.  

A little background..


TCM identifies emotions as very real energies that have a place in the human body and are capable of causing a variety of physical and mental conditions when out of balance.

This might seem quite at odds with the Western science view of emotions but recent studies have shown that the brain doesn't have a monopoly on memory and emotions - other organs do have the capability to "remember" and "feel".  Interesting stuff...

Back to fearlessness.  TCM sees the kidney as the "home" of fear with the emotion of fear effecting the kidneys and challenges to the kidney energy tending us towards fear.

Looking after the kidneys may support us with processing the emotion of fear:

  • Protect your lower back from cold and chills (think sexy singlets through winter).
  • Avoid over exertion.
  • Be well nourished - soups (vegetable, beef, lamb) are great through winter.
  • Have adequate rest to allow kidney energy to regenerate.

Not too revolutionary I suppose to say that looking after ourselves can help support our mental and emotional health but sometimes the simple advice is the best..


  


The Challenges of Winter..

Posted on July 6, 2015 at 5:33 AM Comments comments (0)
Well.  Whilst we don't have a dramatic Winter up here on the lovely Sunshine Coast we are still subject to the seasons.

Chinese medicine long understood that during different seasons our bodies and minds go through different phases.  The Winter phase is associated with water, the Kidneys and the emotion of fear.

Whilst Chinese medicine is an interesting study in this case the practical observations are really obvious.  A percentage of people do feel "down" during Winter as the days are shorter, the weather colder and the sunshine get harder to find.

So what can we learn about Winter and the emotions of Winter?  How can we cope and even excel in the Winter months?

  • Winter is a time where we need more rest - our bodies are naturally resonating with the season, shorter days and less sunlight.  Perhaps we can adjust our expectations during the Winter season.
  • Don't be surprised if you do feel "down".  Chinese Medicine tells us that Winter is a natural time for introspection and deliberation.  Of course if symptoms of feeling "down" persist seek help.
  • Rationalise - Is there anything you are doing that isn't working for you?  
  • Be Gentle with Yourself
  • Seek Support - It's a great time to be pampered, supported and just generally surrounded with positive people and influences. 

Your energy is precious and Winter can often show us areas where our energy isn't meeting the demands we place on it.  The concept of Wu Wei captures this beautifully 


"a paradoxical “Action of non-action.” Wu wei refers to the cultivation of a state of being in which our actions are quite effortlessly in alignment with the ebb and flow of the elemental cycles of the natural world. It is a kind of “going with the flow” that is characterized by great ease and awake-ness, in which - without even trying - we’re able to respond perfectly to whatever situations arise."




Winter Warmer Curry

Posted on June 1, 2015 at 7:32 AM Comments comments (1)
Cauliflower, pea and chicken or tofu curry

This is a basic, yummy (the secret’s in the spices) and warming curry, full of goodness and protein, that can be vegetarian (tofu) or opt for meat (we suggest organic chicken).  Tofu is a source of protein often used as an alternative to meat.  Peas and cauliflower can help strengthen the digestive system. Tofu is generally considered a cooling food used to reduce heat signs, however it is still fine to have in winter and for people with signs of a cold when combined with warming spices, cooked, and eaten only in moderation.

Ingredients:
Organic diced chicken meat 300g OR 400g firm tofu cut into 1cm cubes
Cooked Organic brown rice to serve curry with
 
vegetables:
1 medium brown onion (150g), chopped coarsely
2 cloves garlic, crushed
900g cauliflower florets
400g canned whole peeled tomatoes
1 cup (125g) frozen peas, thawed
 
spices:
1 tsp ground cumin
1/2 tsp ground turmeric
1 tsp garam masala
1/2 tsp ground coriander
1/4 tsp cayenne pepper

other:
2 tbsp olive oil
1/4 cup vegetable oil
1 cup vegetable stock
 
Instructions:

  1. Heat oil in large saucepan, add onion and garlic and stir until onion has softened.
  2.  Add the cauliflower and spices and cook for approx 2 min. Keep stirring.
  3. Then add tomatoes and stock. Stir and bring to a boil.
  4. Reduce heat and let simmer, covered for 10 minutes or until cauliflower slightly softens.
  5. Heat vegetable oil in a separate medium size saucepan, and fry the chicken / tofu in batches until lightly coloured and crisp on all sides. Drain off excess oil with absorbent paper.
  6. Then add chicken / tofu and peas to the cauliflower curry and serve with steamed rice.

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