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Audacious Health

PO Box 226 Landsborough QLD 4550 AU

Audacious Health

Your partners in healing...naturally

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Top Five Tips for Healthy Eating Habits

Posted on September 1, 2019 at 10:22 PM Comments comments (0)
We have all heard the expression "you are what you eat".  So, making healthy food choices, i.e. what we eat, is important.  And just as important is "how we eat" or i.e. our eating habits.  good eating habits will support us to stay on track with maintaining our diets and digestive systems.  Below we've listed our top Healthy Eating Habits for you to consider if you aren't already doing this...

* EAT YOUR FOOD SLOWLY  Chewing your food versus scoffing it down makes a difference. For starters, it aids in the digestive process.  An increased amount of air is taken in if you eat too quickly as well as the portion size of the food is likely to be larger, leading to inadequate digestion and an increase in gas production.  When you eat slowly, you increase your chance of feeling full (and avoid overeating).  Unless you have gotten your meal portion sizing down pat, remember to stop eating before you feel full and allow a few minutes to see if you need to keep eating or if you are full.

* SIT WHILST YOU EAT  Standing and eating or eating on the run is counter-productive to good digestive processes.  Relax for a few minutes before you eat.  Choose to sit at the dining table, without the distraction of tv, and eat nice and slowly and with gratitude for the meal.  Eating with awareness helps with metabolism. 

* ENJOY WHAT YOU EAT  We are so lucky to have so many great foods available to us, lots of good quality foods, lots of variety and choices.  If you do choose to indulge in a little treat, then make the calouries count and enjoy it.  The odd treat to sooth the mind and soul or to satisfy you socially is ok.  Avoid stressing out "when eating something you shouldn't" as feelings of guilt or negativity don't serve you well.  Consider 90% for the body and 10% for the soul.  And remember, good healthy food doesn't have to be boring or unsatisfying - it may just require some pre-thought, commitment and organisation.

* PLAN YOUR MEALS and shopping list.  This will help avoid the last minute buying take-away meals which are hefty on the waistline as well as the budget, and increase your chances of cooking and eating healthier meals.  Plan your meals for the week, factoring in your schedule's activities.  Set aside a morning or afternoon to cook up healthy meals that can be frozen for eating later in the week.

*PORTION CONTROL YOUR MEALS  Learn to cook your meals with fresh ingredients, decreasing your intake of additives and preservatives. If you've cooked too much, save extras for left overs versus piling up your plate and feeling you must eat it all. Eating too much puts a strain on the digestive system and stresses the liver

Acupuncture for Jet Lag

Posted on August 5, 2019 at 3:10 AM Comments comments (0)
Flying overseas sometime soon?  Great - travel is fantastic right?

Travel is great - jet lag isn't.

Below are our TOP 12 TIPS to avoid travel stress and jet lag and have you arriving (and returning) in top shape:-

1.  Keep hydrated (water + electrolytes) - alcoholic drinks don't count to your hydration budget, sorry
2.  Wear comfortable loose clothing on the flight - also good if you attend an "all you can eat" buffet (wink, wink)
3. Take on board a cardigan and a scarf in case you need to keep warm (or jacket for the tough amongst us)
4.  Have a change of clothes in your carry-on just in case - if your luggage goes missing this will be one less stress (also useful if you decide to mix and match mid-flight)
5. Pack items in carry on for keeping and feeling fresh - pack tissues, face wipes, brush, toothbrush and toothpaste.  Also travel essence or rescue remedy is great to have on hand on a flight
6. Moisturise your body before flying to help prevent dehydration of your skin and muscles.  We recommend pure coconut oil (helps you look great too!)
7. Take pre-travel supplements, tonics or treatments
8.  Eucalyptus essential oil on a tissue - fantastic for sinus pain during the flight desent and if there are unpleasant smells mid flight.
9.  Comfortable shoes - I wear my hiking boots - leaves plenty of room in the luggage and hiking boots are designed to be worn for long periods of time
10. Move - walking periodically during a flight makes you feel great and is recommended for preventing deep vein thrombosis
11. Sleep - where possible coordinate your sleeping time on the plane to the sleeping time at your destination
12. Prepare - we have found Acupuncture and Auricular Therapy has helped us for jet lag and for motion sickness.

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.

Managing Stress Strategies

Posted on May 1, 2019 at 3:08 AM Comments comments (0)
We all would like to have less stress in our lives.  It is good to stop and reflect on how our lives would improve if we had less stress.  Make a list of the reasons for wanting less stress.  This list will be what motivates us to actually implement some changes and take action to reduce stress and to cope better with it.  

For example, when I have less stress, I will have more energy.  With more energy, I will:-
* spend more time playing with the kids
* improve efficiencies at work
* get tasks completed around the house
* enjoy sport on the weekend more...
and the list goes on...

Or, as another example, when I have less stress, I improve my overall health and wellbeing.  With improved health, I will:-
* improve my menstrual cycle for getting pregnant
* reduce my brain fog and improve my clarity of thinking and focus
* be more excited about life and take time to stay connected...
and the list goes on...

The following tips are some of our strategies for managing stress:-

* Don't try to be perfect.  Let go of perfectionism.  Allow yourself to implement the '80:20' rule.  Nobody is perfect.  So ease up on yourself and ease up on your criticism of others.

* Recognise what stresses you.  Stress is an individual thing.  What you find stressful might not be considered as stressful for your partner or others.  Can the cause of the stress be eliminated, modified or reduced by taking some action or having a change of response or change in attitude?  If it is something you can't change, try not to let it stress you and let it go.

* Chose to have fun.  Do things that make you laugh and doesn't cause harm to others.  Ease up on being too competitive.  Be the first to be friendly.  And the first to forgive.  Choose your battles wisely.  Choose happiness.  Focus on what you want.

* Manage your schedule.  Can you tweak your schedule to improve things and reduce stress?  Are you trying to do too many things at the same time?  Is your task loading realistic? Do the essential tasks and prioritise the others.  Are you putting off things that could simply be done now.  Consider who is affected by your decisions.  Find a technique, tool or app that works for you in managing your to do list and appointments.

* Eat a balanced diet.  Consider increasing vegetables and fruits and reducing sugar, fats and gluten.  Keep hydrated.  Avoid foods the leave you feeling anxious and stressed.

* Maintain good health and fitness.  Do something relaxing on a daily basis.  Take time out to do something relaxing e.g. acupuncture, meditation, yoga, qi gong or massage.  We often have client tell us how relaxing they find acupuncture.  Get good sleep and enough rest - see our 7 Tips for Better Sleep blog. Do some exercise or movement each day as exercise is an effective way to manage stress and work off any anger you may have.  De-clutter your environment and keep it clean.  Minimise your exposure to toxins and maintain an environmentally friendly status.

* Take time out.  Whether a small break or a holiday, it all counts towards managing your health and coping better with stress.  Time out should also include "me time".  Ideally factor a little of that in each day.

* Maintain good relationships. Staying connected with friends and family who you can talk with about the good stuff as well as supporting each other in stressful times. Being involved in the community and helping others can be an effective and satisfying stress reducer.  And remember, good communication with your partners and others will help lower stress.

Looking at the above, I realise there are some things I let stress me when I could be choosing to have a better attitude and not let it stress me.  For example, I let bad drivers on the road stress me out.  I let them annoy and frustrate me.  Why?  Good question. I guess I am ultimately stressing that their bad driving will cause me to have an accident.  So, does getting stressed out in this situation help me?  No.  Am I focusing on what I want?  No.  So what is within my control?  I can choose to respond to bad drivers in a more positive way.  After all, although I am a good driver, I am not perfect.  I can have empathy for them and wish them safe travelling for the rest of their journey.  And I can let it go quickly and focus on what I want - a safe and carefree drive.

Remember, where possible:-
* eliminate the stress
* reduce the stress
* implement strategies you know help you cope better
* accept things you can't change and don't let them stress you.

Enjoy May everyone!





What is Qi Gong?

Posted on April 4, 2019 at 12:12 AM Comments comments (0)
What is Qi Gong and how can help with stress?

Often find ourselves overworked, stressed and fatigued.  One of our favourite ways to help manage stress and improve our energy is to have a daily practice of Qi Gong.
 
Qi Gong is a ‘moving mediation’ practice that is over 5000+ years old.  The movements (like Tai Chi) are soft yet powerful, working the breath and working the energy meridian channels.  There is mindfulness in the movements whilst being in a state of relaxation.
 
Qi Gong is an exercise that can be done by all ages.  It is a wellness practice that releases stress and tension in the body and supporting focus.  And the beauty of Qi Gong is that it doesn’t require a huge commitment of time or money.  A regular commitment of turning up for just half an hour of Qi Gong each day will make a difference.  Qi Gong exercise can be easily incorporate into your lifestyle and increase your overall health and fitness and create harmony in your life.
 
For many, Qi Gong is a mediation tool used for gaining improved clarity and performance.   Often when we are stress and fatigued we find it hard to slow down the mind and connect to the body with regular mediation.  However, with the moving meditation of Qi Gong, the flowing movements stop you thinking and simply embody the zen movements.  You become grounded. 
 
Some other ways to stay centred and reduced stress:-
 
Get good sleep.
 Yes, we’ve discussed this a number of times and it is good for us to be reminded how important it is.  Ensure you create a comfortable sleeping environment and evening wind down routine. Shut off all electronics, draw the block out curtains, moderate the room temperature if you can etc, and go to bed at a reasonable hour. Try to go to bed at the same time and wake up at the same time each day.
 
Exercise.
Regular exercise has been shown to help with managing stress. Notice how after exercise you mood has improved and things are less likely to stress you. The body releases feel-good hormones like serotonin when you exercise and physical exercise clears your mind and lowers cortisol stress hormones in the body.  Thus, in general you feel good and cope with life’s stressors better.
 
Be mindful of what you eat.
Ever noticed that after eating certain foods you feel anxious or stressed?  If yes, make a note to avoid eating those foods.  Sounds simply, however, we sometime just ignore what our bodies are telling us or are in denial that some foods work against us.  Avoid foods in the late afternoon and evening that will affect getting a good night’s rest.

Ten Tips for Great Health during Autumn

Posted on March 3, 2019 at 11:52 PM Comments comments (0)
Goodbye Summer.  Hello Autumn in Australia - March, April and May
For a lot of people, this is their favourite season of the year? Why?

  • it isn't too cold or too hot
  • comfy candies and knitwear
  • autumn leaves
  • calmer days, less wind
  • warmer meals like soups and stews
  • great range of seasonal fruit eg avocado, apples, pears, bananas, custard apples, kiwifruit, pineapple, pawpaw
  • and veges eg beetroot, asian greens, broccoli, asparagus, mushrooms, silverbeet, sweet potato
  • end of daylight savings.


Well, it is my favourite season, but I would say that given April is my birthday month. Then there's the fun of Easter. Plus, I really ejoy the cooler weather and snuggling up on the couch with Andrew.

The not-so-fun aspects of Autumn, however, include:
the days get shorter
the air is dryer making us susceptible to ills/symptoms with the seasonal changes
sore throats, dry noses, respiratory issues, dry skin, constipation, or even brittle hair during Autumn.

So, to get the most out of Autumn....

Our Ten Tips for Great Health during Autumn

  1. eat nourishing, hearty, warm foods - duck meat, fish, nuts, pears, sweet potato and other root vegetables and wholegrains
  2. choose easy to digest nutritious foods - make the most of seasonal fruit and veges
  3. enjoy comforting meals - eg soups and stews flavoured with ginger, curry powder and cayenne for good digestion and elimination.
  4. avoid spicy foods and cold foods - fermented foods are a good idea during Autumn: eg. sauerkraut, kim chi, miso, kombucha, yogurt, or kefir as they support your immune function.
  5. drink water - to be done every season
  6. keep up the fitness - kick start the day with some sort of “movement” eg walking, Qi Gong or Yoga, focusing on your breath.  Keep the lungs strong and mood stable by exercising during Autumn.
  7. go to bed a little earlier - for good quality sleep, avoid getting run down, tired and more susceptible to colds and viruses
  8. get some vitamin D - enjoy the great outdoors and get some fresh air to improve your mood and mindset.  Take some happy snaps of the changing Autumn environment – so easy these days with cameras on our smart phones
  9. stay warm and dry - adjust what you wear and your home environment to suit the cooling temperatures of Autumn
  10. look after your skin during Autumn - keep it moisturized and change out your skin products for Autumn if necessary – eg using a more moisturizing soap and oil-based scrubs… go organic and natural!

So, we suggest to slow things down and enjoy some internal reflection.  This season nurture yourself by eating the yummy seasonal foods and live in alignment with the natural elements.  We hope these tips help you stay strong and healthy this Autumn.

Recipe – Roast Vege Soup
Ingredients:
  • Pumpkin
  • sweet potato
  • potato
  • carrot
  • zucchini
  • onion
  • garlic
  • olive oil
  • Himalayan salt
  • cumin powder
  • ginger powder or finely chopped ginger
  • cinnamon
  • coriander or parsley
  • chicken or vegetable stock 1 litre
Method:
  • Chop the vegetables
  • Season with salt and pepper
  • Lightly coat in olive oil
  • Place on roasting tray and roast the vegetables in a moderate oven till cooked note, these can be ‘extra, left-over’ vegetables you roasted with another roast meal
  • Heat some ghee in a saucepan
  • Add the roasted vegetables to the saucepan 
  • Add the cumin powder, salt and ginger/ginger powder
  • Cook for a couple of minutes
  • Add the chicken or vegetable stock
  • Bring to boil then simmer for 10 – 15 minutes
  • For a smooth soup, blend in a blender or serve as is
 
Recipe – Baked Pear / Apple
Ingredients:
  • Apples or Pears for baking
  • Cinnamon
  • Saltanas or trail mix
  • Honey or raw sugar for extra sweetening
  • Water
Method:
  • Core the apple or pear
  • Place on baking tray / pyrex dish
  • Stuff the fruit with saltanas or trail mix.  For extra flavor, add cinnamon to the saltanas or trail mix before stuffing.
  • If extra sweetening desired, sprinkle a little raw sugar or honey over the top
  • Pour a little water into the fruit, so that the fruit are sitting in a little amount of water
  • Cook in a moderate oven till baked and ready to eat
  • We suggest, serve with coconut milk custard




TIME and FIVE GREAT WAYS TO USE TIME

Posted on February 3, 2019 at 9:25 PM Comments comments (0)
TIME AND FIVE GREAT WAYS TO USE IT….
 
One of my favourite movies is the Justin Timberlake movie “In Time” from 2012.  If you haven’t seen it, in brief, it is about a futuristic society in which people are genetically modified to “expire” on their 25 birthday – unless they are able to acquire more time credits from some means eg income or obtained from someone else’s time, thus making time a very valuable commodity indeed.  No, I think you will have to watch the movie to get what I am saying…
 
Do you value your time?  Are you making the most of your time?  Have you ever done an analysis of how your time is spent each week?  There are 168 hours in a week.  Take a few minutes to check in where your time goes in a given week.  Do a comparison of your desired hours versus your current hours, for example:-
 
SLEEP                         = 56 hours (desired),   49 hours  (current)
WORKING                  = 40 hours  (desired),  70 hours  (current)
HOUSEWORK            =   2 hours  (desired),     8 hours  (current)
STUDY / LEARNING  =   8 hours  (desired),   12 hours  (current)
FITNESS                     = 12 hours  (desired),     4 hours  (current)
RELAX, MISC             =  50 hours  (desired),  25 hours (current)
 
Ask yourself:-

  • What can you do to bridge the gap between your desired hours from your current hours?
  • Can you see any opportunities to move from where you are to where you want to be?
  • Are there tasks that you can delegate to the kids or your partner or pay someone else to do?
  • If you were able to outsource some of the housework or gardening ie, get someone else to do it, you could free up time to spend more time relaxing or doing other fun activities. 
  • Are there tasks that you can combine and save time?  For example, you could listen to an audible study book whilst getting your doing your daily walk for fitness.
  • Are you able to do your study on the train whilst travelling to work, or use train travel time to relax and watch a downloaded movie.

Some of our time allocation is simply just fixed and non-negotiable.  Once we start to look at how we use our time and value it more, we will look at how to use our time better and ways in which to effectively manage and leverage our time.
 
Five Tips on how to use time wisely and take the pressure off:-
 
1. Do a task / to do list for each day  - and recognize how completing these helps towards achieving a goal you have set.  Eg, on the daily to-do list you might have “walk the dogs” and this contributes to your goal of staying fit and healthy.  Remember, your list can have fun things on there, it's not all about work!
 
2. Find and use the tool or techniques that most help you stay organized - and sane and use them consistently.  Eg.  Using “Reminders” tool on your smartphone / computer for to-do lists, things to remember or follow up.  We use reminders for Groceries we need to buy.  And I have a list of Books I want to read…  These ‘reminders’ can be shared and updated by your partner or work team mate if required.
 
3.  Delegate more often. Are you spending your time doing things that you should be delegating to someone else?  Or are you spending time doing something you simply don't need to be doing ie, don't delegate it - delete it from your to-do list.
 
4.  Work on the tasks that give you the maximum return for the goals that are important to you.  Take time to check what is on your to-do list and prioritise time to do those things that give you the most benefit and achieving what it is you most want.
 
5.  Be efficient and time effective.  Review and refine tasks to ensure they are done most in the most efficient amount of time. 

New Year's Resolutions

Posted on January 24, 2019 at 11:44 PM Comments comments (0)

Top 5 Daily Health Habits for 2019

Posted on January 9, 2019 at 3:32 AM Comments comments (0)
We wish you an awesome year in 2019.  Here are our suggested top five daily health habits for 2019.

1. Keep Hydrated
Sounds simple right.

  • Are you drinking enough water each day relative to how much you are losing?  
  • The recommended water intake for an adult is 2 - 3 litres per day.  
  • Start the day with a large glass of water (cooled boiled water is best).  
  • You may choose to add a slice of lemon (or a spoon of apple cider vinegar), 
  • Keep up the water through-out the day - if it helps, put some alarm reminders on your smart phone.  By keeping hydrated, you can avoid dehydration headaches.  Avoid your muscles becoming dehydrated and susceptible to injury by keeping your water intake adequate.

2. Set yourself up for good sleep
We all want to wake fresh each morning and looking forward to the day.  Here are a few suggestions that may help you with achieving a better sleep and feeling better the next day...
Have a 'go to bed' routine
  • set a time
  • have your nighttime shower an hour prior
  • action other 'powering-down' activities eg brushing your teeth and getting dressed for bed
  • shut off any electronics in the bedroom an hour prior to sleep
  • have some relaxing music or sleep tape to listen to

Create a sleep friendly bedroom
  • studies have shown that dark linen is better for a good sleep
  • have sunlight block out curtains drawn when ready for sleep
  • the ideal room temperature is 19 - 22 degrees celsius
  • consider earplugs if necessary to ensure quite
  • choose bedding and pillows that work for you

Be active during the day
  • be active during the day (not close to bedtime)... have you ever noticed how well you sleep on days where you have exercised or been active?
  • Physical activity helps with improving the quality of your sleep and has been found to decrease pain perception for people with RA.
  • A gentle yoga or meditation before bed can be ok if keep light and simply to loosen your muscles and prepare your body for sleep

Avoid stimulants

  • avoid coffee and caffeinated drinks in the afternoon and evening.  Eating late and too much close to bedtime is not a good idea as a full tummy may have you tossing and turning.  Alcohol is a known saboteur of sleep and will disrupt normal sleep cycles.


3. Do a Daily Meditation

  • Meditation has been associated with decreasing stress, relieving anxiety and helping with depression.
  • It has also been shown to support improved quality of sleep and overall wellbeing.
  • Keep an eye out for a special blog post I will be writing about meditation.  
  • Remember, if you find 'traditional meditation' a bit of a struggle, you can also achieve a meditation state, ie, a state of relaxation and calm, doing certain activities - work out what that might be for you eg gardening, surfing, drawing.... Mindful meditation can help to calm the mind, clear clutter in our headspace to focus on the positive things in life.


4. Keep a health and wellness journal
Well, this might be a "start something new" (versus stop doing or continue doing) activity for 2019.

  • Track your what you chose to eat that day
  • Record how you feel
  • Note your stress levels and emotions
  • Record anything you want to track and improve on and relevant to your health etc.
  • Use the journey to help remember and track any health conditions.
  • Refer to your journey as required to share the status and updates of a condition with health practitioners,
  • Work out a recording method or app that suits your needs for this purpose.


5. Do something to contribute to your fitness

  • Do an activity or exercise of some form that contributes to your fitness and health, eg yoga, qi gong, walking, gym, etc.
  • Exercising and keeping fit helps with fatigue.
  • Keeping fit helps with managing stress.
  • Fitness help reduce anxiety.
  • Being fit improves your mood and positivity
  • Improve your energy by keeping fit.
  • If you are getting back into an exercise regime, take it slowly and listen to your body.
  • May we be so cheeky as to suggest having a regular Shiatsu massage or acupuncture can contribute to maintaining your fitness and health!



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