Category: Meal Plans and Recipes

Posted by Christine Pope on in Health Care, Homeopathy, Minerals, Tea

Treating Colds and Flu at home

There is a lot of discussion about circulating viruses at the moment and quite a bit of uncertainty about whether people know how to treat these symptoms at home. To make it easier I presented and recorded a webinar on Treating Cold and Flu symptoms and have recorded it. The presentation and the recording can be downloaded here. In addition I have summarised my suggested homeoapthic treatment for these symptoms below so that all the information is handy.

Treating Colds and Flu symptoms webinar

Treating colds and fluDownload

Homeopathically there are some excellent options for managing cold and flu and fevers and I have summarised the type of symptoms you would see in a patient who needs this remedy for a few of my favourites below.

Aconite

First remedy to consider where the onset is very sudden and in particular after exposure to cold dry weather.  Person who needs Aconite is usually extremely anxious, fearful and/or restless.

Violent onset of bursting headache in forehead with burning, tingling and numbness in the nose.  Worse for warm room, cold, dry weather. Better for lying down or open air.

Belladonna

Sudden onset of intense, bursting head pain with hot, red flushed face. Restless, delirious, desire to escape, may strike or bite. Throbbing in the temples worse for  motion of eyes, light, noise, touch, jarring. Better for lying, pressure, bending head back, wrapping up head warmly.

Good remedy for middle ear infection with bright red face and sudden onset of ear pain.

Also good for right sided sore throats which are quite red.

Bryonia

Dry cough which is worse for movement and causes pain in the chest.Constipation with large dry stool.

Pressing or bursting in temples and forehead like a crushing weight worse for motion, stooping, moving eyes. Better for pressure, rest, closing eyes and warmth.

Irritable, thirsty, wants to get back to work.

Ferrum Phos

Often used for fever where there are few other symptoms, typically slow progression.

Gelsemium

Tired exhausting flu. Generally dizzy, drowsy, droopy or dull. Thinking is an effort. Chills or dull pain up and down the spine. Wants to sleep or lie down. Little thirst.

May be accompanied by diarrhea.

Hepar Sulph

Sensitive and irritable. Sore throats with a feeling like something is stuck in it, like a splinter. Swollen tonsils and glands often with pus.  Sharp pain on swallowing. Discharges smell sour. Worse for drafts and touch. Good to use if you don’t get to the Aconite early enough and it comes on after being out in the cold.

Pulsatilla

Well developed colds with yellow or green mucus. Symptoms change constantly and person is easily upset and wants people around them Cough can be dry at night but loose in the morning. Worse for heat. Desires rich and creamy foods.

For stomach symptoms the following remedies may be helpful.

Arsenicum

First remedy to think of for food poisoning or stomach flu. May not be able to bear the sight, smell or thought of food. Worse at midnight to 2am. Generally chilly and desiring frequent cold drinks. Patient may be very anxious and better for warm applications.

Lycopodium

Patient is full of gas with flatulence and belching. Weak digestion and may be satiated after a little food.  Can’t stand anything around  the waist. Usually worse between 4-8pm.

img_0047Mag Phos

Colic in children. Abdominal cramping better for warmth and pressure, often quite gassy and better for bending over.

Nux Vomica

Hangover remedy. Over indulgence in food and alcohol. Constipated or with heartburn made worse by spicy food. Grumpy irritable and workaholic people.

Better for rest or discharges.

Podophyllum

Good remedy for Bali Belly with explosive diarrhea. Also for constipation alternating with diarrhea. Worse for acid fruits or milk. Sour smelling vomit.

Thirst for large quantities of water.

Christine Pope is based at Elemental Health, St Ives and runs regular workshops to teach people how to use natural medicine for treating common health complaints.If you are ready to learn more about natural medicine enrol in the on-demand course, Homeopathy 101 or join my signature program, Ageing Outrageously.

If you need more information you can make an appointment on (02) 80840081 or online at http://elementalhealth.net.au .

Posted by Christine Pope on in Dairy Free, Gluten Free, Health Care, Nutrition

A Gluten and Dairy Free Christmas

Whilst organising a Christmas menu around allergens may seem a little challenging the basics such as prawns, ham and turkey don’t require a lot of modification apart from finding a suitable stuffing! Mince pies and puddings require more significant modifications.

One significant issue is the ratio of stuffing to turkey. This recipe for stuffing cups from Donna Hay is a great solution to that option. I have made it by substituting gluten free breadcrumbs and nuttelex (for the butter) and they work really well. Just make sure your pancetta is gluten free too!

The side dishes for Christmas can be a range of salads or hot dishes, there are some useful suggestions in my blog on Four easy ways to add Brassica vegetables to your meals. Salad options with a dressing based on either mayonnaise (no dairy) or oil and vinegar can also be a good way to add vegetables and variety to the day.

Focussing on baking these are my two essential Christmas recipes and they are both from my Mum!

Mince pies (Makes approx 36)

Fruit mince – I jar

Sweet Shortcrust Pastry

2 1/2 cups of gluten free flour,

1/2 cup castor sugar ,

185g butter (or Nuttelex for milk protein allergies)

2 eggs.

Combine butter and sugar, add flour until mix is like crumbs and then mix through egg to combine. Put on a floured surface and loosely knead. Wrap and chill in fridge for an hour before using.

Rollout pastry between two sheets of baking paper or on a floured surface. Cut into small rounds and use half for the base and the remainder for the lids. Spoon a heaped teaspoon of fruit mince into each pie and then seal lids by pinching the pastry together. Cook at 180C for 12-15 minutes.

Christmas Pudding

250 g each raisins, currants, sultanas and 60 g peel

1 1/4 cups brown sugar

4 eggs

1 cup plain gluten free flour

3 Tblspn Rum

250 g Butter or Nuttelex (Dairy Free)

2 cups soft breadcrumbs from gluten free loaf

Rind of an orange and a lemon

1/2 tsp each salt, mixed spice, nutmeg, ginger, cinnamon and bicarb soda.

Chop raisins and peel, add other fruit and combine with rum. Leave covered overnight.

Cream butter, sugar and fruit rind. Add eggs slowly beating each in well then stir in fruit in alternation with the sifted flour and spices and breadcrumbs.

Place in greased pudding dish. Cover with foil and simmer for 6 hours. Keep water level about half way up the pudding bowl and check levels regularly.

Serves 10-12 people.

Ideal to serve with Coconut Milk icecream such as Over the Moo Vanilla Bean or Coyo Vanilla or Vanilla Bean and Nutmeg.

If you are busy over the holidays and looking for some healthy options have a look at my E-book Healthy Holiday Options .

Posted by Christine Pope on in Detoxification, Herbs, Nutrition, Tea

Flavour your food with Therapeutic Herbs

Traditionally many herbs were used to flavour foods or to assist with digestion of those foods. In some instances the flavours are used to enhance the meal and in other cases they were added to alcohol and provided as an aperitif.

There are a significant number of herbs which flavour foods and are commonly used in cooking. Ideally use fresh herbs to really maximise the the nutritional content.

Ginger is a rhizome which can be used sliced, grated or dried. It is useful for stimulating digestion in terms of improving peristalsis, which is the regular muscular movement of the bowels. It is also beneficial for people who suffer from nausea and is often suggested as a tea in the early stages of pregnancy. Ginger can be used as a base for a simple stir fry of vegetables or added as part of a spice mix in Asian dishes.

Garlic is a bulb and is high in both sulphur and allicin, a potent anti-microbial. Garlic is reknown for its impact on the immune system and regular consumption can really support immune function. Many years ago on a camping trip around Thailand we were consuming the equivilant of 5-6 cloves daily. One member of our group had a bad cold but nobody else seemed to acquire it given the substantial consumption of garlic.

Garlic also has value in assisting in the reduction of cholesterol and it is useful for liver function sparing glutathione.

Both ginger and garlic can be used therapeutically in teas with more information in this recent blog Herbal teas for hydration .

Peppermint is usually considered a digestive herb due to the therapeutic properties of its essential oils. Most peppermint leaves consist of up to 2.5% essential oils. Those oils have specific uses in Irritable Bowel symptoms as they are antispasmodic and carminative. That is they relieve symptoms of cramping as well as being useful to alleviate bloating and gas. Mint goes well in salads, particularly flavours such as watermelon and strawberry.

Cinnamon is a bark which has a range of digestive actions. It was often used due to its antifungal actions to preserve baked goods but also has value in its ability to assist in the management of blood glucose and improve insulin sensitivity. Cinnamon is also a carminative which assists in reducing muscle contractions and relieves flatulence, thereby improving the appetite. The smell of cinnamon in cooking is particularly evocative. Cinnamon pairs well with many digestive herbs and spices. An easy way to introduce it in food is to sprinkle ground cinnamon on pumpkin whilst baking.

Rosemary like any digestive herb has a high essential oil content and it is considered useful for colic and period pain due to its antispasmodic actions. The flavour of any meat is usually improved by adding a combination of lemon juice, rosemary, garlic and rock salt. It pairs particularly well with chicken and lamb and is a good source of iron, calcium and B6. Rosemary is one of the few herbs that we manage to grow successfully and so I find a wide number of uses for it in cooking but also in adding as a dried herb to bath salts.

Have you managed to successfully grow herbs and use them in your cooking ? Please post in the comments if you have any tips as in the past I have managed to kill peppermint in the garden!

Posted by Christine Pope on in Health Care, Tea

Herbal teas for hydration

Most people know they need to be drinking adequate amounts of water however it can get difficult to keep levels up particularly in Winter when it is cold. Herbal teas can be a good way to keep up hydration and enjoy a warm drink at the same time.

First up did you know that white, oolong, green tea and black teas are all in the green tea family, the difference is in the degree of fermentation. Black tea is fermented and has a higher amount of caffeine as a result, but all of this family have a high level of polyphenols. Fermentation increases the caffeine content so black tea has about 48mg per cup whereas green tea has around 28mg. Given the caffeine content these teas are a better option for the morning when you need a quick energy boost. Green tea blends well with other flavours and some good options can be green tea with lime. If you do have trouble sleeping its usually best to avoid green or black tea later in the day.

Green tea is high in polyphenols and specifically epigallocatechin-3-gallate (EGCG), which has shown to be beneficial for assisting with inflammation and chronic diseases. Wherever possible try and use an organic green tea if you are drinking it for its health benefits.

A number of teas can provide digestive benefits and this includes options such as peppermint and ginger. Ginger is particularly known for anti-nausea effects whereas peppermint is a useful digestive as the menthol helps relax the stomach and may assist if you are prone to bloating. Peppermint doesn’t contain caffeine so its a good choice later in the day and can be made at home by crushing and steeping peppermint leaves in hot water.

Ginger tea can be made by simply slicing up fresh ginger and steeping it for five to ten minutes or by using dried ginger root. Ginger has been clinically researched for post chemotherapy nausea and reduced symptoms by about 40% which is considered clinically significant. (1) It is also known for its assistance with morning sickness.

Ginger is also useful as a mild circulatory stimulant, boosting blood flow and can be a useful addition to a tea blend to help improve absorption of the other ingredients.

For those who have trouble sleeping two useful options are passionflower and chamomile. Passionflower is believed to increase GABA, a neurotransmitter which is calming and may reduce anxiety. (2)Chamomile is a gentle nervine in that it is calming and it may also have a beneficial impact on blood sugar levels as it lowers blood glucose levels. (3) Many people find that they get to sleep easier and have better quality sleep with chamomile tea later in the evening.

It can be fun to try different herbal teas and even make up your own combinations. One of my current favourites is white tea with rose petals. It has a softer flavour than green tea and the rose petals give it a lovely colour and a dose of Vitamin C. For those who would like to try some new tea options some of my favourite online sources for herbal teas are Austral Herbs for the individual components or Mrs Oldbucks in Berrima for a range of pre made teas and individual components.

Regardless of which teas you try make sure its leaf tea as much as possible. There are concerns about micro plastics being used in many tea bags which really isn’t something you want to include in your diet. The major reason to use leaf tea however is it simply gives a better flavour.

Christine Pope is a Naturopath and Nutritionist who works at Elemental Health St Ives and is available online and in person for appointments if you want to improve your health. Her preference is for black tea in the morning, prana chai at lunch and green tea or chamomile later in the day.

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2941540/

(3) https://pubmed.ncbi.nlm.nih.gov/25176245/

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

Reduce your breast cancer risk

Attending an Integrative Oncology conference online in June 2021 was an interesting experience. The organiser provided an extensive program looking at treatment options and naturopathic support. One in three people will develop cancer at some point and improvements in testing and treatment have resulted in significant improvements in survival rates with those for breast cancer increasing from 75% to 91% over the past twenty years.

In addition to medical treatment there is also useful research on changes that can improve your survival risks and indeed may be useful preventative strategies, particularly if there is a history of breast cancer in the family. These strategies include diet, exercise , therapeutic foods and reducing alcohol consumption.

First up diet! During treatment doctors may advise that diet really doesn’t matter. Largely this is due to the concern that the nausea and lack of appetite resulting from chemotherapy or radiation treatment will result in significant loss of weight and you are less able to sustain treatment. At this stage maintaining kilojoules and weight is key. Post treatment however diet becomes critical.

What is the best diet for reducing your breast cancer risk ? Ideally a plant based whole food diet which still includes adequate amounts of protein from either animal or plant sources. Let’s consider the key components of this type of diet and how it may help.

Eat your vegetables

A wide range of vegetables is ideal and at least three cups of vegetables a day. There are four major reasons why vegetables are critical to good health;

  1. Vegetables provide a wide range of nutrients including key minerals such as calcium, magnesium and potassium.
  2. Vegetables are a good source of fibre for gut flora. The benefits of adequate fibre are significant as it feeds beneficial strains of bacteria in our gut.
  3. The fibre in vegetables which assist the body in processing our hormones down a less proliferative pathway.
  4. The fibre in vegetables results in a slow release of energy, which assists in maintaining blood sugar and a healthy weight range. Being significantly overweight or obese increases your risks.

In addition to vegetables a couple of serves of whole grains daily in the form of good quality sourdough or brown rice is also useful in terms of ensuring adequate fibre.

One to two serves of fruit

The polyphenols in fruit, like grapes, apples, pears , cherries and berries has been shown to be protective against many chronic diseases. Polyphenols are a component of plants that serve to protect them from ultraviolet radiation or infections. They are considered natural antioxidants and assist in both the treatment and prevention of cancer (1).

Adequate protein

A small amount of protein at each meal is essential for repair post surgery and treatment but also provides stable blood sugar. Ideally a palm size , palm width portion is sufficient. Wherever possible consider including plant based sources of protein , such as chickpeas, lentils and tempeh, nuts and seeds. Nuts and seeds make an ideal snack to include daily as they are a powerhouse of nutrition with the benefit of incorporating healthy fats as well as essential minerals like zinc.

Add Therapeutic Foods

There are many foods which really have therapeutic effects outside of superfoods from the Amazonian rain forest. These include options such as green tea , cruciferous vegetables, flaxseed and turmeric. Through a range of pathways they are beneficial as they can assist in modulating genes which affect cell expression, growth and proliferation. Therapeutic foods may be helpful in that they can assist in reducing inflammation and support the development of tumour suppressor genes

  1. Green tea which contains useful polyphenols that can act as anti-oxidants in the body. From a preventative aspect the dosage of the active ingredient would result in you consuming up to four cups of green tea a day, preferably organic.
  2. Cruciferous vegetables which contains natural sulforaphane shown to slow down tumour growth and block the genetic mutations that lead to cancer in the first place. At least one cup a day of raw cruciferous vegetables which includes broccoli, cauliflower, brussels sprouts, kale and cabbage.
  3. Flaxseed, which contains beneficial omega 3 fatty acids and contains compounds that
    may reduce the body’s production of oestrogen. 1-2 Tablespoons a day is
  4. Turmeric, the most potent natural anti-inflammatory food on the planet; it is also many times
    more antioxidative than vitamin E.

Exercise regularly

One intervention that has been shown to reduce the risk of breast cancer recurrence by up to 55% is brisk walking of up to 2.5 hours a week. Exercise has the advantage of reducing inflammation but also assisting in the management of stress levels. Walking 30 minutes a day five days a week is enough to see a significant benefit it just needs to be at a pace where you can talk but not sing ! (2)

Reduce alcohol

The recommendation for alcohol consumption for women are 1-2 drinks a day however even at these levels it has been shown to increase the risk of breast cancer by 30-50%. (3) The equivalent of one standard drink a day increases risk by about 5%. Alcohol reduces the ability of the body to detoxify hormones and so it is particularly concerning with hormone receptive cancers.

So which intervention is more useful for you and your particular circumstances ? Not sure if it is my bias as a nutritionist but sorting out diet tends to make a significant impact and usually improves your energy so that you can increase your physical activity as well.

If you need assistance implementing changes or just want to check in on your current diet and supplements Christine is available on Tuesdays and Wednesdays at Elemental Health at St Ives and you can make appointments on 02 8084 0081. You can also book an online consultation on Zoom.

(1) Quideau S., Deffieux D., Douat-Casassus C., Pouységu L. Plant polyphenols: Chemical properties, biological activities, and synthesis. Angew. Chem. Int. Ed. 2011;50:586–621. doi: 10.1002/anie.201000044.

(2) https://www.breastcancer.org/research-news/exercise-improves-survival-and-reduces-risk#:~:text=The%20researchers%20found%20that%20women,t%20meet%20the%20minimum%20guidelines

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832299/

Posted by Christine Pope on in Health Care, Homeopathy, Recipes, Tea

Natural medicine for sore throats

My kids have always been a little worried when they were first getting sick, except when they had a sore throat as they would be excited as they could have honey! Good quality Manuka honey that is usually combined with a lemon and garlic tea.

The first symptom that many people notice with a cold or flu is often a sore throat. A niggling or slight scratchiness initially and then within a few hours it has developed into a sore throat. Depending on the symptoms its usually a good idea to provide gentle immune system support and some appropriate homeopathic remedies. Three options are useful for supporting the immune system manuka honey, elderberry and lemon and garlic tea.

Sore throats are often a precursor to a cold or flu so supporting the immune system with Elderberry is ideal. A good over the counter option for Elderberry is the product Sambucol which comes in capsules or lozenges. The advantage of a lozenge is that it provides a way of topically treating the sore throat. This option also tastes a lot better than most which helps if you are treating children.

For sore throats where there is also congestion or a cough its usually helpful to add a good quality tea combined with manuka honey. To make lemon and garlic tea boil up 5 cloves of garlic with a quartered organic lemon in about 1L of water. Bring to the boil an then reduce to simmering on the stove for 20 minutes. Keep the lid on as this ensures that the limonene essentials oils are retained in the tea. One to two cups a day with a teaspoon of good quality Manuka honey will help with symptoms and recovery.

Homeopathic medicine is a useful way to support recovery from a sore throat. Its usual to match the symptoms of the sore throat to the homeopathic remedy. First up look at the location of the sore throat, is it on the left or right side. Then look at the type of pain associated with the sore throat, is it dry, sore, stabbing or burning ? Check to see if anything makes it better or worse (this is what we call the modalities), this could be that its better for cold or warm drinks for example. It could be a little different in that they are better for covering the throat. Then look at any other symptoms that are occurring at the same time and see if they have a similar patter.

Two remedies that focus on the side on which the sore throat starts are Lachesis and Lycopodium, Lachesis tends to start on the left side and usually is associated with burning pain in the throat. Lachesis is also known for people who may have a sore throat but can still talk incessantly. People who need Lachesis often find drinking doesn’t help but eating my provide relief. Lycopodium tends to start on the right side or is worse on the right side and the pain is usually better for warm drinks.

Hepar Sulph is often useful where the pain extends to the ears and the sore throat comes on after a cold or after getting chilled.

Where the throat is more infected and glands are swollen you should consider Mercurius Solubulus (Merc Sol). When this remedy is indicated there may be excessive saliva such that the pillow is drenched in the morning as well as bad breath. The sensation in the throat could be dry or burning pain. This remedy can be of significant benefit in the acute phases of glandular fever.

For more information on managing the symptoms of acute illnesses see the recent blogs Treating colds and flus naturally , Stomach Aches and Pains and Natural Medicine First Aid .

Christine is a practicing Naturopath and Nutritionist based at Elemental Health, St Ives and can be contacted on 02 8084 0081.