Boosting Your Immune System with Hydrotherapy

As the season changes to colder weather, it is even more important to support our immune systems. Hydrotherapy is a fantastic and easily accessible way of doing this.

Hydrotherapy is the application of water in any form for the treatment of disease and the maintenance of health.  You have probably heard of using warm water to ease tight muscles or an ice pack to limit the circulation around a sprained ankle.  But hydrotherapy does so much more than this.

Hydrotherapy can enhance blood flow thereby improving the function of the organs of elimination including the skin, liver, kidneys, and bowels.  It can optimize the quality of the blood and improve the efficiency of blood circulation.  All of this can result in a better functioning immune system, improved sleep, improved digestion, and increased energy.

One great and easy hydrotherapy treatment that everyone can do at home are hot and cold showers.  You can do this in the morning to improve energy or in the evening to improve sleep.  The increase in circulation will also help decrease your sensitivity to the cold weather.

For improved energy in the morning, after finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  

In the evening, make each hot and cold cycle longer to promote sleep.  Do 5 minutes of hot and 1 minute of cold.  Still always ending on cold.

Try to make the water as hot as you can, making sure you are not scalded, and as cold as you can stand for the strongest effect. If you are extremely fatigued and drained, you might need to start with less drastic temperatures.

Try this daily to improve sleep, increase circulation, increase metabolism, and improve energy.  It is especially important to make hydrotherapy part of your routine when the seasons are changing to help your immune system function at its best.

If you have any questions about hydrotherapy or boosting your immune system, give me a call and we can chat:


Join the Ultimate BeHealthy Program Today!

There are 7 modules in the program to teach you all the basics about a healthy lifestyle.  They are:

  1. Goal Setting & Mindfulness
  2. Water & Protein
  3. Exercise
  4. Good & Bad Fats
  5. Carbohydrates & Sweeteners
  6. Gut Microbiome & Pesticides and Preservatives
  7. Sleep

As I said in the video, we will take 3 weeks to go through each topic. This gives you time to learn what you need to learn, ask any questions you have, and really put an effort into changing that habit in your life. I will be there the whole time to help and encourage you!

The cost for the whole 21 week program is only $297 AUD.

The next course starts 23 May 2022 so don’t wait to sign up!

What is Your Risk of Type II Diabetes?

Did you know that untreated type II diabetes can lead to all sorts of problems including, heart attack, stroke, foot problems leading to amputation, gum disease, some cancers, and eye problems?

This can sound scary, but the good news is that it is never too late to change your lifestyle and reverse or at least delay the onset of these symptoms.

Exercise and diet are key here but there are also many supplements that can help. 

Find out what your risk of developing type II diabetes is with my quiz:

If you have any questions about diabetes or how to decrease your risk, please check out my website to book an appointment.

SMART Goal Setting

HAPPY 2022!!

Did you set yourself goals for 2022? Are they SMART goals? In order to make it more likely to achieve your goals (and to know when you have) you want to make your goals Specific, Measurable, Achievable, Relevant and Time-Bound.

I have attached a worksheet to help you make SMART goals. Fill it out and pop it on the fridge or somewhere obvious to remind you of what you are working towards.

I hope you all have a happy and healthy (and less stressful) 2022!

Slow Cooker Pulled Pork

Pulled pork is a common southern American dish. It is traditionally cooked over a fire, but more commonly in a slow cooker these days.  Try this recipe on a bun with some coleslaw, or on its own with some side dishes.  It is a great dish to make for a large group or ahead of time if you have a busy week ahead.

Serves: 12

Prep: 10 mins

Cook: 8 hrs

What You Need:

•14 oz. (400g) can diced tomatoes 

•1 tbsp. chili powder 

•1 tsp. cumin 

•1 tsp. salt 

•1 tsp. chipotle chili paste 

•1 tsp. garlic powder 

•½ tsp. onion powder 

•⅓ cup (80ml) apple cider vinegar 

•⅓ cup (113g) honey 

•2.6 lb. (1.2kg) pork shoulder 

What You Need To Do:

Place all ingredients except the pork into the base of your slow cooker and stir until well combined. Add in the pork shoulder and turn a few times to coat the pork thoroughly in the sauce. Cook on the low setting of your slow cooker for 8 hours. 

Once cooked, place pork shoulder in a bowl. Remove and discard the fat using tongs, then shred the meat using two forks. 

Add cooking juices to the shredded pork, according to preference. Or simply return the pork to the slow cooker and mix well.  

Once cooled the pork can be stored in an airtight container in the fridge for up to 4 days. 

Nutrition per serving:

166 kcal         

4g Fats

9g Carbs         

23g Protein

0g Fiber

Chicken and Bok Choy Stir Fry

I love a good chicken stir fry.  When I’m rushed I will resort to store-bought sauces, but this one is super easy to make and you could make a big batch ahead of time to throw in the pan when you are cooking. Also fresh ginger and garlic always taste better than store bought. Spread this over some brown rice (or white rice if you are in a rush) and you have a nutritious and delicious mid-week dinner.  And make sure you make extra for leftovers!

Serves: 4

Prep: 20 mins

Cook: 5 mins 

What You Need:

•2 tbsp. tamari or soy sauce 

•2 tbsp. rice wine vinegar 

•1 ½ tbsp. sesame oil 

•2 tsp. coconut sugar  

•12 oz. (340g) chicken breast, cut into strips 

•2 tbsp. ginger, finely chopped  

•2 cloves garlic, finely chopped 

•3 tbsp. olive oil 

•8 oz. (230g) bok choy, trimmed and sliced 

•2 leeks, halved lengthwise and thinly sliced 

•1 cup (30g) bean sprouts 

•¼ tsp. chili flakes 

•​salt and pepper 

What You Need to Do:

In a medium bowl, whisk together the soy sauce, vinegar, sesame oil, and sugar. Pour half the mixture over the chicken, along with half the ginger and half the garlic. Let the chicken sit for 20 minutes to marinate. 

Heat a large pan over high heat, add 1 teaspoon of olive oil to the pan and add the chicken. Cook, stirring constantly, for about 3 minutes, then remove the chicken from the pan and transfer onto a plate. Set aside. 

Add the remaining olive oil to the pan. Add the bok choy and cook 1 minute. Then add in the leeks, bean sprouts and chili flakes. Cook, for a further minute until the bok choy and leeks are tender.  

Stir in the rest of the marinade and season with salt. Move the vegetables to one side of the pan. Add the remaining ginger and garlic to the centre of the pan and cook for 30 seconds, until fragrant.  

Return the chicken to the pan and combine with the rest of the ingredients. Heat for 1 more minute and then take off the heat. Serve immediately. 

Nutrition per serving:

288 kcal          

18g Fats

11g Carbs         

22g Protein

2g Fiber

Herb Highlights – Red Clover & Brahmi

Welcome to the first two of my Heart Highlights. I thoughts I would start with a series of herbs that are often used to help treat menopausal symptoms. Red Clover is used to help with more traditional menopausal symptoms, whereas Brahmi can improve cognitive function that goes along with ageing. This can be helpful for almost anyone.

Before taking herbs, make sure you discuss them with your Naturopath to make sure they are appropriate for you and do not interfere with any other drugs of supplements you may be taking.

Egg and Tuna Breakfast Salad

This is a great way to get your protein in the morning.  You can switch it up by using salmon instead of tuna which will give you more Omega-3 fats and change up the taste. Swap the radishes for potato, celery or broccoli if that’s your thang.

This recipe can definitely be made ahead of time and will keep for a few days.  Great for a quick and easy protein-filled breakfast.

Serves: 4
Prep: 10 mins
Cook: 10 mins 

What You Need:•4 hard boiled eggs, peeled and chopped •1 can tuna in brine (about 5 oz./150g), drained •5 radishes, diced •3 tbsp. mayonnaise •2 tbsp. tomato ketchup •2 tsp. Dijon mustard •2 tbsp. parsley, chopped •salt and pepper  What You Need to Do:

Mix all the ingredients in a bowl and season with a little salt and pepper to taste. Serve with bread or mixed salad. 

Nutrition per serving:

218 kcal           

16g Fats

2g Carbs         

17g Protein

0g Fiber 

Creamy Broccoli Salad with Bacon

So, I don’t think you should eat bacon every day, but it can certainly count as an occasional food. This salad is certainly delicious without it, but who doesn’t love bacon!

You can serve this as a side dish or just have it on its own. If you want to increase the protein, add some shredded chicken.

I would eat this one fresh as the broccoli can go soggy, and no one likes soggy broccoli.

Serves: 6
Prep: 10 mins
Cook: 10 mins

What You Need

For the salad dressing: 

•1 cup (285g) Greek yogurt 

•4 tbsp. apple cider vinegar 

•1 clove garlic, minced 

•salt and pepper 

For the salad: 

•1 broccoli head, cut into bite-size florets 

•1 pomegranate, seeded 

•⅓ cup (50g) almonds, chopped 

•½ small red onion, diced 

•6 bacon rashers

What You Need To Do

Place all the ingredients for the salad dressing into a medium sized bowl. Season to taste with salt and pepper, give a good stir to combine and set aside until needed. 

Bring a pot of water to the boil and cook the broccoli florets for 3-4 minutes, until just tender, then rinse in cold water, drain and place in a serving bowl. 

Cook the bacon on a dry, non-stick pan over medium heat until brown and crispy. Set aside to cool, then break into smaller pieces. 

Add the pomegranate seeds, almonds, onion and crispy bacon to the serving bowl. Drizzle with the salad dressing and mix until well combined. To serve, season with freshly ground black pepper. 

Nutrition per serving:

267 kcal         

16g Fats

20g Carbs          

13g Protein

6g Fiber

Curried Cauliflower and Lentil Soup

With the change of seasons come unpredictable weather.  With weather changes, it is nice to snuggle in for a nice warm bowl of soup at the end of the day. I love a good lentil soup and this one has cauliflower for added nutrition and creaminess. If you don’t have any yellow curry paste, you can easily substitute it for curry powder or cumin.

Serves: 4

Prep: 10 mins

Cook: 25 mins

What You Need:

•1 yellow onion, chopped

•1 cauliflower head

•2 tsp. fennel seeds

•1 cup. (190g) red lentils, dry

•3 tbsp. yellow curry paste

*salt and pepper

*2 tbsp. olive oil

What You Need To Do:

Heat the oven to 400°F (200°C). 

Separate the cauliflower head into small florets. Drizzle ¼ of the cauliflower with 1 tablespoon of olive oil, and season with 1 teaspoon of the fennel seeds and salt and  pepper. Place in a roasting dish and set aside.

Heat the remaining 1 tablespoon of oil in a large pot, adding the chopped onion and the remaining 1 teaspoon of fennel seeds. Cook for 3-4 minutes until onion has softened. Add in the remaining cauliflower and lentils to the pan. Stir in the curry paste and add in 1 litre of water.  Bring to a boil, then reduce the heat and simmer gently for 25 minutes, until cauliflower is tender and lentils are cooked.

In the meantime, place the roasting dish with cauliflower into the oven and roast for 20 minutes, until browned. 

Once soup is cooked, blitz it with a hand blender until smooth and creamy. To serve, divide the soup between bowls and top with the roasted cauliflower.