Posted by Christine Pope on in Gluten Free, Health Care, Healthy Ageing, Meal Plans and Recipes, Nutrition, Recipes, vegetables

Too busy to shop and cook healthy meals ? Have you considered a meal delivery service?

Cooking at home is often the best way to improve your underlying health, however for many people it can be a challenge particularly when they are time poor. Food companies have identified this gap in the market and there are now a number of companies providing ingredients and recipes for meals that can be prepared quickly and easily. Meal planning services such as HelloFresh, Marley Spoon and Dinnerly provide delicious recipes with all the ingredients you need to prepare them. All you have to do is follow the instructions – easy!

Dinnerly is considered very cost effective per serve, however Marley Spoon servings are more generous. Hello Fresh has a wide range of meal options and seems to work out around $10 per meal, which is better priced than most takeaway. The meal planning services send only enough for the individual meals which also reduces waste. Most of the meals in these services are designed to be prepared in under half an hour.

What do you do when you don’t have time for cooking but still don’t really want to be ordering takeaway every night ? Add food intolerances or allergies and it can be harder still .

My top list of options which is a little Sydney centric is as follows;

  1. Nourish’d offers vegetarian and gluten free options and has the added advantage of having meals designed by a nutritionist. The range offers keto friendly, nut free and dairy free. There is a reasonable range of options which include beef cheek ragu with cauliflower mash, beef brisket and a sweet potato spaghetti.Sides to increase the vegetables include roasted broccoli, cauliflower mash and potato mash. Meals have a nutritional breakdown and are generally a good level of protein. The menu’s change weekly and upcoming options include a beef stroganoff with beetroot salad and sweet potato mash and a chicken masala, which shows some good variety. Nourish’d also appears have NDIS approval.
  2. Chefgood offers a range of no added gluten or dairy meals. Whilst not offering a gluten free kitchen this option may be suitable for those with intolerances but is not recommended for those who are celiac. The meal plans offer a number of meals between 5 to 14 meals a week with options which include low carb, high protein, vegan and vegetarian as well as a range of weight loss optins. Chefgood also has a range of add-ons which include additional sides and juices. The sides are not particularly inspired and include soup, mashed potato, greek salad and an avocado salad. Reviews on google are generally positive although there appear to be recent complaints about delivery issues. The company delivers to the eastern states and South Australia.
  3. Dinner ladies deliver frozen meals which have been cooked from scratch. There is a wide range of options although they do not seem to cover food intolerances particularly well they do provide a statement of allergens. The major issue seems to be the possiblity of cross contamination risk. The menu includes some good main course options including burgers, fritters, snitzels, stir frys, casseroles and pastas. This is a popular option with families.

For those who are looking for meal inspiration there are a number of blogs that may be helpful with recipes and meal plans. Have a look at Meal Plan Week One , Meal Plan Week Two , Four easy ways to add brassica vegetables to your meals and Spring Reset Meal Plan .

Posted by Christine Pope on in Health Care

Holidaying on Hamilton Island what are the best gluten free options?

Travelling with food intolerances can be challenging and its often a good plan to have some self catering options. Recently we were at Hamilton Island and had decided to stay at the lovely hotel, Beach Club, which is an adults only venue. The hotel is set on Catseye Beach and the rooms look out onto the beach and either have external balconies on the first floor or verandahs on the ground floor. We were in the fortunate position of being able to walk from our verandah to the pool or the beach and having the verandah to read, sunbathe or just relax.

Staying at Beach Club does mean eating out three meals from the range of options available on the Island. The in house dining is very accomodating of gluten free and there were great options on the breakfast menu, as well as light lunch options with sandwhiches on gluten free toast or a ceasar salad without croutons. The dinner menu was also sufficiently broad and we ate in the restaurant for dinner on three nights. They were kind enough to swap out oysters three ways from the degustation menu as we just won’t eat them and subbed another entree. The degustation menu included an yuzu carrot sorbet as a palate cleanser which was delicious. Yuzu is a type of citrus and it blended well with the carrots. The menu is changed every few weeks however the barramundi with sauce vierge was delicious and the universal poll from the infinity pool was that it was the best option on the menu.

Other lunch options on the island are very limited if you are gluten free. The bakery and fish and chip shop do not really offer any suitable options and only the tavern opens consistently for lunch. The main resort has a lunch venue called Sails however many of the options are fried and therefore the risk of cross contamination is quite high for those who are gluten sensitive. The only suitable option was a pumpkin and quinoa salad but that makes for a fairly boring lunch option.

The IGA on the island does have a reasonable deli section with prawns, cheese, cold cuts , olives and a few easy vegetable options (mini cucumbers and capsicums) as well as a general supermarket option. It was quite easy to put a grazing platter together and this was a reliable gluten free option.

The restaurants on the Island have increased in options since our first trip in 2021. For a start more of them had re-opened including Mariners, a seafood restaurant, Bommie restaurant , the yacht club’s premium restaurant in addition to the existing venues such as Coca Chu, Manta Ray, the Clubhouse (on Dent island golf course) and Romano’s.

Bommie restaurant is based in the yacht club which is at one end of the marina and literally shaped like a boat. The internal decor was also quite nautical. The menu was a minimum of three courses for $130 with a few extras available and there was the option of a degustation menu as well. Since we had already opted for the degustation the first night at Beach Club we really weren’t up to it and found three courses quite adequate. The restaurant was the only one on the island that baked a gluten free bread in a mini loaf shape, which was served with dukkah and olive oil before the entree. The entrees involved a choice of four dishes and so between the two nights we tried the kingfish sashimi wrapped in nori, the cauliflower roulade with Spanish ham and a carpaccio. They were all delicious although I did think the roulade could have had some stronger accompaniments as a contrast. With the main they had an option of scampi as an addition which went surprisingly well with the lamb and the market fish. Actually I would have happily eaten a platter of the scampi!

The Clubhouse on Dent Island was a lovely day trip combined with a two course lunch. There is a short boat trip across the passage followed by an optional buggy tour of the golf course. This is the best way to see the course and was a lot of fun as the paths were quite steep. The clubhouse has wonderful views over the Whitsundays and Passage Peak, apparently during whale season its also a great viewing spot. The food is lovely and most dishes, excluding the pasta, were able to be made gluten free. It was impressive that with the market fish, which was a freshly caught barramundi they served seared scallops as the accompaniment was usually crab coquette which couldn’t be made gluten free. In the unlikely event you have room for dessert we really enjoyed the trio of sorbets with lychee, cherry and blood orange.

Being on an island always makes me crave a good seafood platter. Mariners have one as a special and made it gluten free which I think was a better option. The prawns and the Balmain bugs were delicious. The platter included fresh fish, salmon tartare , octopus and calamari. The fries are not gluten free so there was a little extra salad on the platter which was a good alternative as the serving size was quite large.

Another popular option on the marina was Romano’s who offered gluten free pasta as well as a number of other gluten and dairy free options. The prawn and crab meat tagliatelle (or in my case farafalle) was very tasty with a seafood and wine broth . We also enjoyed the confit duck and mushroom risotto which was not only generously sized and very flavoursome. Romano’s like many of the restaurants requires pre booking, however this venue offers some casual dining at the bar and at a few outside tables.

One of the favourite restaurants on our last stay was Coca Chu. The restaurant is in a separate building overlooking one end of Catseye beach and has a busy family restaurant vibe with large shared tables in the centre, but quieter tables on the verandah with a beach view. The food is excellent and we can recommend the betel leaf prawn as well as the salt and pepper squid. A blend of Australian and Asian flavours there are some Thai curries, a delicious sesame chicken and snake bean stir fry, crispy duck with a plum sauce and a crispy barramundi with nahm jim.

Ideally if you are booking a trip make sure you prebook restaurants well in advance. Popular options are likely to be booked out early. You can book on this link Hamilton island restaurants and bookings.

For more travel inspiration have a look at my other travel blogs Finding the best Gluten Free options on the North Coast of NSW , A tea lovers guide to the Blue Mountains and Gluten free Canberra .

Posted by Christine Pope on in Cancer support, exercise, Health Care, Pain, Research

Which bodywork therapies help you manage chronic pain more effectively?

For many people bodywork therapies, such as massage, chiropractic and osteopathy are an effective way to support themselves when they are managing pain and particularly chronic pain. At a recent symposium on pain it was surprising to hear that the research really wasn’t there to support the use of bodywork therapies for reducing chronic pain long term, however there were studies to show that it did have benefit in the short term for symptom relief. The absence of studies does not mean that it doesn’t work it just means that not a lot of research has been done.

The research that has been undertaken does show the value of an holistic approach to treatment for chronic pain and include the use of graded exercise therapy, cognitive behavioural therapy as well as bodywork. So what are the best options for people when they are experiencing pain and how do you decide what will work for you?

Generally if the problem is structural its ideal if you can be assessed by a chiropractor or osteopath. An osteopath can support patients with manual therapy interventions including exercise prescription, needling and education to improve movement and reduce pain. Osteopaths also work on soft tissue with either massage or gentle activation. Chiropractors tend to focus more on the spine and alignment and will do manual adjustments to improve the nerves and their function.

When you are considering massage therapy look at what type of pressure you can cope with? For example for those who cannot deal with a strong massage it might be worthwhile looking at lymphatic massage, reflexology or gentler therapies such as craniosacral therapy. Let’s consider the relative strengths and benefits of each style so that you can decide what will best provide you with support.

Remedial Massage

Remedial massage assists in improving soft tissue or muscle function by improving the flow of blood to the area. It can also support you through recovery from an injury and reduce pain. Remedial massage can be tailored to the pressure that you can tolerate but generally involves a stronger style of treatment.

Lymphatic Massage or Manual Lymph Drainage

This is a gentle style of massage which works on the superficial lymph structures that sit below the skin. This is ideal for anyone recovering from surgery or an injury with significant swelling. The gentle flowing strokes can assist to improve the flow of lymph and reduce swelling and pain. Ideally with a lymphatic therapist look for someone who has done additional training such as the Dr Vodder course in Applied MLD. The therapists who complete this training are often qualified in other tools such as low level laser, taping and bandaging. This type of therapy works well for those who have been treated for cancer to support them particularly after the loss of lymph nodes.

Reflexology

Predominantly working on the feet , reflexology can assist with pain management through pressure on the soles in areas related to the underlying source of pain. By identifying areas that are congested or unbalanced the therapist can assist with the flow of energy to assist in healing. Reflexology can slow down nerve transmission which may interrupt pain pathways. It also helps with releasing endorphins which can then make you feel better. Reflexology assists with circulation and increases the flood of blood and nutrients around the body. Reflexology by promoting the relaxation response is an effective way to release stress and tension.

Reflexology is often used in palliative care settings as it is a gentle therapy where the client does not need to be mobile.

Craniosacral Therapy

Craniosacral therapy is a type of bodywork that relieves compression in the bones of the head, sacrum and spine. It uses gentle pressure on the head, neck, and back to relieve the stress and pain caused by compression. It’s thought that through the gentle manipulation of the bones in the skull, spine, and pelvis, the flow of cerebrospinal fluid in the central nervous system can be balanced which then improve the body’s ability to heal.

Craniosacral therapy is deeply relaxing and it will often take 48-72 hours for the full benefit to develop. It is common to see improvements in sleep after a treatment and it is useful for people who have had a history of concussion or indeed other trauma.

To find a practitioner who is appropriately qualified make sure you refer to the natural therapy association websites such as atms.com.au and also look for referrals from your other practitioners.

If you are recovering from surgery or an injury and would like more information about the best strategies for managing chronic pain please have a look at the recent Understanding and Managing Chronic Pain webinar on my website.

Posted by Christine Pope on in Ageing, exercise, Healthy Ageing, stress

Find out how what factors might put you at risk of developing chronic pain

Why do some people experience chronic pain and others have complete resolution of that pain? One in six Australians suffer from chronic pain and there are a number of factors which can predispose you to experience that condition. Chronic pain is defined as pain that continues for more than 12 weeks after the initial trauma or injury.

First up the concept of pain is more complex than originally thought. When you experience an injury the tissue that is damaged sends a series of signals through nerves to the brain. The brain then decides how to interpret that signal. It usually regards it as pain initially and then over time as the tissue heals the signal decreases and the brain usually acknowledges the signal as reduced pain. There can be times however in the presence of high levels of stress or anxiety that the signal to the brain is not adjusted as the tissue heals, this is what can happen with chronic pain.

The brain also interprets those signals through a filter of previous experiences and emotions, factors which may lead to an increased risk of chronic pain being experienced.

For many people testing or scans may no longer reveal the presence of an injury but they are still experiencing pain. This may lead to the feedback from practitioners that the sensation is not real, however it is real and the patient is still experiencing that sensation.

So what are the major risk factors for developing chronic pain (1);

  • Based on the earlier description you can probably guess that one of the major risk factors for chronic pain is a prior experience of chronic pain. That’s right the brain in filtering this information “remembers” a prior experience and this can increase your risk for developing chronic pain.
  • Two other significant contributors can be related to your workplace. Being in an environment where the injury is subject to compensation or being in an environment where your relationship with your boss is strained both lead to a higher risk of chronic pain. To a certain extent this relates to the elevated cortisol you produce when you are in a stressful situation which then leads to a reduction in the ability to modulate or reduce pain signals in the brain. When your nervous system is in overdrive you are less able to calm the signals.
  • There are gender differences in the experience of pain and responses to pain management. Women are more likely to express more sensitivity to pain and less likely to respond to conventional treatment. (2) In a 2007 review of pain research 79% of studies had been conducted solely in male animals and only 8% in female animals. Further women are more likely to experience chronic pain conditions than men.
  • Significant distress during the initial phase of the injury and high levels of anxiety in relation to the injury both predispose you to developing a chronic pain condition.
  • History of domestic violence or abuse increased the odds ratio of pain to 1.6. The data was based on a three year population study of over 24,000 women (3).

For those people who experience chronic pain it needs to be treated with a holistic approach that looks at physical, psychological and social factors. Whilst manual therapies for example can be of assistance in treating acute pain and assist in managing symptoms, graded exercise therapy provides more significant benefit in most of the research done to date. Combining this with appropriate counselling or stress management as well improves the overall resolution. Effectively this condition requires a team approach.

It also is clear that a lot more research is needed on the type of pain and what the best approach is in regards to it. Much of the research is 10-15 years old and often limited to common conditions like low back pain. For this reason you may find that you get more relief from a particular treatment than indicated as more commonly treatments like remedial massage are researched but there are very few studies on other forms of manual therapy such as lymphatic massage, myofascial release and Bowen therapy.

If you are suffering from aches and pains and would like to understand more about how to support yourself then this free webinar on my site could be really helpful, 6 Tips for Ageing Outrageously .

References

(1) Mills SEE, Nicolson KP, Smith BH. Chronic pain: a review of its epidemiology and associated factors in population-based studies. Br J Anaesth. 2019 Aug;123(2):e273-e283. doi: 10.1016/j.bja.2019.03.023. Epub 2019 May 10. PMID: 31079836; PMCID: PMC6676152.

(2) reenspan JD, Craft RM, LeResche L, Arendt-Nielsen L, Berkley KJ, Fillingim RB, Gold MS, Holdcroft A, Lautenbacher S, Mayer EA, Mogil JS, Murphy AZ, Traub RJ; Consensus Working Group of the Sex, Gender, and Pain SIG of the IASP. Studying sex and gender differences in pain and analgesia: a consensus report. Pain. 2007 Nov;132 Suppl 1(Suppl 1):S26-S45. doi: 10.1016/j.pain.2007.10.014. Epub 2007 Oct 25. PMID: 17964077; PMCID: PMC2823483.

(3) M Ellsberg, H Jansen, L Heise, et al. Intimate partner violence and women’s physical and mental health in the WHO multi-country study on women’s health and domestic violence: an observational study Lancet, 371 (2008), pp. 1165-1172

Posted by Christine Pope on in Environment, Health Care, Healthy Ageing, Recipes

Ten easy New Year’s resolutions you can totally nail for 2023

We have all made those New Year’s resolutions that ultimately set you up to fail. You know the “Lose 10kgs” and “Get Fit” or “Save a deposit”. Gyms rely on us making those resolutions so that we set up a membership use it for a few weeks and then gradually forget all about it. This year I wanted to share ten easy New Year’s resolutions you can keep and help you start the year with a win!

First up before you review the list and pick just one thing (cos I am determined that you succeed) have a look back over 2022 and see if you can find two or three things that you are really pleased that you did do or achieve. From a work perspective it could be trying or learning something new, mentoring another staff member or finally getting a well earned promotion. At home it could be as simple as finally getting that door fixed or another project that was bugging you, decluttering a room or planting your own herbs in the garden.

From a health perspective is it something you have done for yourself that you noticed made a difference ? For me it was committing to twice weekly Pilates as its made a real difference to my strength and stability. It’s also interesting to notice how after 6 months of regular activity you notice that your recovery from other activity (like cooking Christmas dinners) is so much better. It doesn’t need to be a big thing it could be as simple as drinking more water to stay hydrated or having more salads at lunch!

This list is broken down into sections to make it easier for you to pick one! Please make sure you post in the comments section which one you chose and how it works out for you.

Decluttering!

  • Declutter your email – unsubscribe from ten newsletters. It’s amazing how many pile up in your inbox each day and how much time you waste deciding whether to read it, delete it or perhaps you may want to look at it later. Reality is if you actually have a need for it you can always Google later. So hit Unsubscribe and enjoy a decluttered inbox.
  • Rather than scrolling through your phone on Facebook or Instagram open your photo’s and start pruning them, maybe aim for 10 photo’s. If you don’t have a huge number try sorting them into albums so its easier to find material. My current albums include food and tea, so I have always got some inspiration handy for my social posts.
  • Pick a drawer – whether its in the kitchen or the bedroom start by decluttering one drawer. Use the three pile method – empty the drawer out and then sort into three piles, usable, repairs needed and bin. Sort through and be quite aggressive with what gets binned, for example if you start with a sock drawer then throw out the unmatched socks, the ones with holes and the ones where the elastic has gone. Throw out the bin pile, set aside the items that need repair (could be buttons or hems with clothing) and then return the usable items to the drawer after wiping the drawer clean first.

Education

  • Try a new board game or card game, ideally something that challenges your brain a little and possibly in an area you aren’t that good at if you want a little bit of brain training as well. Popular board games in our house at the moment include Settlers of Catan and Pandemic, which are a little different as they are more collaborative games. A couple of newer card games that are have also had good reviews “Snake Oil”, great if you love a bit of drama and “Crew”, a modified version of 500.
  • Listen to a webinar or a podcast and learn something new. Whatever your areas of interest just ask for referrals. There are currently two free webinars on offer on my site at the moment and you can chose from 6 tips for Ageing Outrageously or Natural medicine for first aid

Health

  • Add a new recipe to your repertoire. There are quite a few suggestions on my blog as well as the Easy One Pan Meal Download . Just add an easy curry, salad or a few veggie sides. There are twelve vegetable side recipes in my Healthy Holiday recipes including sweet potato and peach with rosemary and maple beetroot and pear.
  • Do a walk by the beach or in the bush, ideally as much or as little as you are comfortable with for your current fitness. This afternoon we are heading to Davidson Park to do the lyrebird walk which is 2km each way and runs alongside Middle Harbour, best of both worlds as you are by the bush and the water.
  • Create some calm in your mind. Try doing a meditation there are a wide range on commercial apps such as Calm and Gaia and the free 30 day meditations on Themeaningoflife.tv are well worth trialling. You can just do ten or twenty minutes and see if the format is right for you.

Self Care

  • Have a mini spa day with a bath with mineral salts and combine it with a facial treatment with a mask or scrub. Quite often you have been gifted bubble bath or other products so take advantage of them or simply buy a box of Epsom Salts and add a little lavender oil to the bath.
  • Book a favourite treatment to enjoy in January, whether it is a remedial, lymphatic or craniosacral massage or a facial or pedicure.

Feeling inspired to knock over more than a few of these then you may want to look at my blog on 12 Changes for better health to really undertake a big renewal in 2023!

Reduce your toxic load with seven natural skincare and cleaning product suppliers
Posted by Christine Pope on in Detoxification, Health Care, Healthy Ageing

Reduce your toxic load with seven natural skincare and cleaning product suppliers

Women are exposed to more chemicals than men as we use on average twelve personal care products daily which exposes you to up to 168 different chemicals according to the Environmental Working Group.

One of the best ways to reduce your toxic load is to minimise exposure to chemicals. Most people think about reducing their exposures by buying organic foods however it might be time to look at what you are using on your skin and to clean your house. This list is based on many product suppliers I have trialled and use as well as a few other recommendations from practitioners in this area.

Topical use of products like skincare is one of the biggest sources of toxins for many people. A few of my favourite options are Simplicite Skin Care, Gypsy Rose Haircare , Weleda and Grants. We can absorb up to about 10% of substances applied to the skin and so sorting out your personal care is a big priority when it comes to reducing your toxic load.

Personally I have used Simplicite Skin Care since having a mini facial with their products at Nature Care College when I was studying. At the time I was looking for something which wouldn’t cause my skin to breakout badly or come up in a rash. The range from Simplicite is formulated by an experienced herbalist and, as well as smelling amazing, is also therapeutic. David Lyons, the naturopath who created the range, has worked on skin problems for two decades before formulating these products and it really shows in the effectiveness.

On a number of occasions when I have contacted the company the advice has always been really helpful. My top tip is to try one of the packs for your type of skin before committing to purchasing the full range. It’s also worth trying out some of the serums in particular the capillary repair serum if you suffer from redness or superficial veins. It’s a lovely combination with two types of chamomile and lavender oil. The Rehydration serum is also very effective if you are prone to drying skin and the Antioxidant serum worked well for me on scar repair post surgery.

Weleda has a range of beautiful creams, lotions, oils and deodorants. The texture of the creams is particularly good and they spread well which is a really significant benefit when you are using Calendula cream on a wound. They also produce some very useful combinations for creams like Urtical which combines Calendula for healing and Urtica Urens for itching.

Over the years we have tried a number of hair care products and whilst the Alchemy range has been good Gypsy Rose Haircare has reduced the need to wash hair in terms of both frequency and number of washes. The original recommendation came through colleagues on Facebook who found it beneficial for those with dandruff and psoriasis. It uses ingredients like essential oils, kombucha and apple cider vinegar to improve the quality of the scalp. The website is a bit clunky but it is worth persevering and ordering enough to use it for at least a month. The combination of apple cider vinegar and kombucha gives white or grey hair real brightness as well which is a nice additional benefit.

The other aspect that is well worth considering is using a low tox toothpaste and Grants of Australia make a range of different toothpastes using includes 10 toothpaste flavours: Mild Mint, Fresh Mint,  Cinnamon, Xylitol, Propolis, Whitening, Sensitive, Fresh Mint with Fluoride, Kids Blueberry Burst and Kids Strawberry Surprise, along with Xylitol Natural Mouthwash. The products use natural anti-virals like aloe vera, neem oil and tea tree oil.

Natural cleaning options

In terms of cleaning products there are a number of companies with low tox options, such as Abode Cleaning Products and Dr Bronner’s and for those who are really inspired there is a useful blog on making your own cleaning products on the Low Tox life blog, Keep your cleaning toxin free with these 7 easy home made cleaning products.

Abode Cleaning Products is produced by Building Biologist Nicole Bijlisma and puts into practice many of the things that she has learnt through her training. One of the best products they make is called Mould Control and this blog gives you some great information about cleaning mould effectively Hazards in the Home Mould . Products are available through a range of suppliers nationally as well as many health food stores.

Dr Bronner’s produce a range of pure soaps with bases such as coconut oils, olive oils and jojoba oil. The ingredients are used depending on the specific lathering and other properties. Dr Bronner’s also use organic ingredients and advocate for the appropriate regulation of those products in cleaning and personal care products.

What are your favourite low tox products for cleaning and personal care ? Please post any useful ideas in the comments below if you have any thoughts.

For more information on supporting natural detoxification have a look at my program Ageing Outrageously which covers six key areas for ensuring that you age well. The program has been designed for people who may not have the time or resources to work with me directly but would like to invest in improving their health. If you would like to work with me directly at my clinic at Elemental Health, St Ives, you can book appointments on (02) 8084 0081 or book online.