Category: Tea

Posted by Christine Pope on in Gluten Free, Health Care, Tea, Travel

Finding gluten free options in the Blue Mountains in 2025

On a recent trip to the Blue Mountains I realised that my blog about Gluten Free options was a little dated as a few of my favourites had closed down so its clearly time for an update (and to try some new options). There are a few other options still worth checking out in my A tea lovers guide to the Blue Mountains such as Megalong Valley Tea Rooms and the high tea at the Hydro Majestic Hotel at Medlow Bath, unfortunately favourites such as The Bunker at Leura and Tournament at Medlow Bath are now closed. Gluten free menu options are a bit more limited at the tea rooms however its a lovely spot to sit outside under the gum trees on a balmy day.

Ates Blackheath

This has been on my list to visit however in the past they were always fully booked. They have a great range of food choices and I love sharing plates so you get to taste everything. The standout is the Szechuan Duck, which was beautifully prepared and spiced. Ideally for two people it is suggested that you order three small plates and one large plus sides. They also catered well for food intolerances and the wine list was comprehensive.

The only negative was the music which was so loud you couldn’t hear the person opposite , however staff adjusted the volume on request.

Lily’s Pad, Leura

Lily’s Pad has become one of our favourite options in Leura and we were a little disappointed when we arrived a bit late and they had already closed that day as we had both decided we really needed one of the wonderful gluten free slices. On a previous visit we had enjoyed a maple and pecan slice, however the options regularly change. This is an ideal spot for breakfast and lunch with really good gluten free options and a range of salads and main dishes, such as nachos with beef brisket. Every time I ordered at Lily’s Pad I always have to confirm that the bread is gluten free as its so light and fluffy!

Osteria 2785, Blackheath

One of my favourite restaurants in Blackheath was Cinnabar and unfortunately after operating for 17 years they decided to close (and retire). Osteria 2785 has set up in the same space and is the initiative of a local businesswoman, Mel Micheal, who now owns the produce shop, Veggie Patch and a cafe at Mount Victoria, One Tree Hill . The Mount Victoria space has a large kitchen where they also do a lot of prep. The menu at Osteria 2785 is regional Italian cuisine and they are making their own pasta which is always a great option. There are a reasonable number of gluten free and dairy free options including pasta and the servings are hearty with favourites like Fritto Misto, Saltimbocca and Beef Cheeks.

Leura Gourmet Deli

Walk through the front of this deli to the dining area at the back which has a lovely view towards Katoomba. This busy deli has all day dining which is unusual in the mountains and a hearty brunch/lunch menu which has a number of delicious options including gluten free fritters as well as traditional breakfast options. The lunch menu also has gourmet pies, curries and other tasty specials and staff are usually comfortable advising on what is suitable for various dietary requirements. It is a very busy cafe and can get quite noisy but the service is efficient. The deli also stocks a number of local specialties and its worth browsing to see what you might want to take home as snacks or souvenirs.

Dryridge Estate, Megalong Valley

This vineyard offers wine tastings ($15 a head) with a lovely view over the Megalong valley and the option to accompany it with a platter. Available options are cheese and charcuterie platters and ploughmans platters. They can accomodate gluten free options with a different cracker with the platter. It’s a lovely way to spend an hour or two on a nice afternoon. If you are feeling a little more energetic you can also walk a section of the 6 foot track to work up an appetite before your tasting.

Just walk carefully in the bush in summer. We did a section of the track from the main road towards Dryridge Estate and encountered a very large red bellied black snake on the path sunning itself. Well I didn’t get that close as my husband just said “back up, back up , back up ” and I followed instructions and watched it slither away from a safe distance.

Do you have some favourite gluten free options to share in the mountains? Please pop them in the comments below. If you like travelling (and eating gluten free) you might also enjoy these blogs;

Clearly time for a trip down south to complete the list!

If you are struggling with food intolerances or trying to manage a gluten free diet then book in an appointment with me in person at my St Ives clinic or online at www.elementalhealth.net.au

Posted by Christine Pope on in Fatigue, Health Care, Nutrition, Tea

Six ways to improve your recovery from the latest bug

After a round of the flu, covid or the latest bug circulating do you give yourself time to test and recover ? Actually do you focus on your recovery or are you just focussed on getting back to your routine as quickly as possible? To really support and build a strong immune system its important to focus on what will optimise your recovery whilst you are acutely unwell and then during the recovery time.

What are the key areas you want to focus on to make sure you recover well?

First up when you are sick make sure you are getting adequate rest, whether its actually sleeping or lying on the couch watching your favourite streaming series. It’s often a good idea to rewatch a favourite series, it requires less brain power to stay across stories you already know. For me it’s usually a comedy show, like The Big Bang, my all time favourite BBC series, Pride and Prejudice and you know I may want to add Bridgerton to that list. My rule of thumb is if you still need an afternoon nap you probably aren’t ready to go back to work, give yourself at least one day when you don’t need to sleep part of it.

For many people who can work from home the option often means they keep working even when not well. Sick leave is there to be used when you are unwell so make sure you use it to rest up and recover. Chances are the work you do when you are unwell is unlikely to be your best. Make sure you do use your sick leave or carer’s leave as intended. If you are able to ask for work from home maybe use it for a few days post recovery to make sure you get enough rest and also avoid travelling in the cold and being around other people who may be unwell.

delectable baked pumpkin pie
Photo by Karolina Grabowska on Pexels.com

Often one of the symptoms of being unwell is loss of appetite so its deal to have the option of light and nourishing foods available as you recover. Soups are ideal and Harris Farm has quite a range you can access via Uber Eats!! There are also a couple of other easy soup recipes in my other blog and probably one of my favourites is Asian Chicken Noodle Soup in Winter warmers – soups . Not a lot of ingredients and fairly quick to assemble. Generally its a good idea to keep a stock of chicken broth for these types of occasions and some rice noodles in the cupboard. That gives you most of the basics or if you are really tired just make up the rice noodle and pour the broth over it for a very quick variation.

One of my recent additions to the list of nourishing foods is rice congee or chicken congee. It’s basically a form of rice porridge but its very easy to eat when you aren’t well. Gentle on the stomach too which is a plus. This recipe from Taste.com is a an easy one to start with, Chicken Ginger congee .

Maintaining hydration is also critical whilst unwell however there are a range of teas that can be helpful to manage symptoms. Peppermint tea can be soothing if you have a cough as well as settling an upset stomach. Ginger can also be a good option for nausea and is easy to make up as a tea by slicing it and steeping in a teapot for 5-10 minutes. More tips on useful teas are in the blog Herbal teas for hydration .

Finally once you are back feeling more yourself make sure you pace your exercise and don’t just head back to the gym at full intensity. Start with some gentle walks or stretching and build back up over a few weeks. If you return to exercise and are really exhausted by it then take a few days more recovery time before heading back to the gym again and then reduce the intensity of your next session.

Need a bit more help recovering from recent infections? You can make an appointment with Christine Pope at Elemental Health at St Ives on 02 8084 0081 or online at Elemental Health .

Posted by Christine Pope on in Alzheimer's, Health Care, Nutrition, Recipes, Tea, vegetables

Balancing Blood Sugar

Did you join me for my Natural Medicine Week Webinar? If you missed it or want a review of the highlights then click through to the youtube recording or scroll through the powerpoint which is attached below.

In the webinar we cover the following topics;

  • Blood Glucose and insulin how does this work and what does this mean for you?
  • What are the risks from a health perspective of poorly managed blood sugar?
  • Which diet is best able to assist you to manage blood sugar
  • A simple meal plan to help you put it altogether
Balancing Blood SugarDownload

The webinar recording is linked below.

I

If you have any other queries please pop them in the comments below or book in with Christine on 02 8084 0081. Christine Pope is an accredited naturopath and nutritionist based at Elemental Health at St Ives and is offering both in person and online consultations.

Posted by Christine Pope on in exercise, Fatigue, Health Care, Tea, vegetables

Post Viral Fatigue (and other symptoms)

Most people when they get sick usually find that after the initial illness they probably need to spend one or two days recovering and then they are fine to get on with their work and lives as per usual. For a small percentage after a virus they may find that they are slower to recover and what usually took a few days is now taking a few weeks or months. If you are finding that your recovery is much slower than usual it might be good to review some of the strategies recommended below and see if adopting these assists with your recovery.

There are three main areas to focus on in terms of post viral recovery, namely, rest, immune support and good quality nutrition. In addition if recovery is protracted its a good idea to check with your healthcare practitioner and ensure that there are no other factors which are contributing. For example its not uncommon for women suffering with anemia (low iron) to find it takes a long time to recover from an illness. Another factor that can be problematic is a history of glandular fever as people who have had this virus are more prone to developing post viral fatigue.

REST

Once upon a time when people had a serious illness there was this concept called convalescence. It was expected that people continued to rest and recover after an illness. In today’s world I tend to recommend streaming sessions, find a series online that you enjoyed and rewatch it. A series that you have watched before does not require as much concentration and you can doze on and off without affecting your viewing.

It also important to ensure that even when you feel well enough to return to work you schedule rest into your day, whether it’s a short nap on the couch if you are working from home or just making sure you get out for a break at lunchtime. In this era of constant busyness it can be very hard for people to cut down their workload to allow time for this but adequate rest post virus will reduce the amount of downtime you need.

You may also find that its useful to gradually return to exercise slowly. This might mean starting with short walks of ten minutes and building up gradually, rather than just returning to a full on gym or pilates session. If you are coping with short walks once a day then build to twice a day consistently. However if you do find that heading back to the gym wipes you out for a day or two, then its time to regroup and gradually build up again.

IMMUNE SUPPORT

If fatigue and other symptoms are continuing for a protracted period then its possible you have a low level of the virus continuing in your system. There are a number of options for supporting your immune system to enable it to recover. These could include anti-viral herbs as well as nutrients which support the immune system, such as Vitamin D, Zinc and Vitamin C. With Vitamin C aim for 500mg three to four times a day however with Zinc 25mg daily is a useful dose. It is helpful to know your Vitamin D levels before supplementing however 2-3 weeks of higher dose Vitamin D 2-4000 IU daily should be manageable for most people when recovering from a virus.

One useful option for supporting the immune system is medicinal mushrooms in particular supplements with Reishi, Cordyceps, Turkey Tail and Shitake being useful. These are often supplemented in powder form rather than consumed as mushrooms. If brain fog is problematic post virus then Lion’s Mane is useful for brain function, however it is also important to consider other key nutrient to support brain health including good quality fatty acids, such as fish, avocado and nuts and seeds.

GOOD QUALITY NUTRITION

An over looked area for recovery is diet. To really assist your immune system to work effectively its important to ensure that you are eating a wide range of vegetables and fruit, up to 30 different types in a week. Its really easy the first couple of days to build good variety but then we often have the same vegetables every two or three days. This recent blog provides you with a good range of options for feeding your microbiome as well as possible What are the best vegetables for feeding your gut ?

In addition to the three cups of vegetables a day make sure to include a small amount of protein as well as a couple of serves of carbohydrates, from potatoes, rice or grains. At this stage in recovery easily absorbed carbohydrates are quick sources of energy.

Depending on whether your stomach was affected you may find that its easier to start eating bland food initially and then gradually add more variety. Start with warm foods as it requires less digestive energy to break it down. This might include soups, steamed vegetables or casseroles if you are up to meal preparation.

For those who are struggling with thinking about what to cook there are a few blogs on the site meal plans Meal Plan Week One and Meal Plan Week Two could be a couple of options or if you would prefer lighter healthier foods then Spring Reset Meal Plan might be useful for you.

For more support with post viral illness book in an appointment with me at my St Ives clinic or online. Bookings are available through http://www.elementalhealth.net.au or on (02) 8084 0081.

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 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!