Tanya Lee, Author at Heal'r
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Banana Cream Pie (GF, DF, V)

Wednesday, January 2nd, 2019

Ingredients:

CRUST:

  • 3/4 cup organic rolled or steel cut oats
  • 3/4 cups organic raw or activated almonds
  • 1/4 tsp himalayan rock salt
  • 2 tbs organic coconut nectar or rice malt syrup
  • 1/4 cup melted organic coconut oil

FILLING:

  • 2 tbs tapioca starch
  • 1/3 cup organic coconut nectar
  • 1 pinch himalayan rock salt
  • 1 1/2 cups unsweetened almond milk (alternatives: organic rice milk or coconut milk)
  • 1 tsp pure vanilla powder
  • 1 just ripe banana, sliced
  • 1 can of organic coconut cream (414g), or 2 cans of coconut milk (refrigerated overnight)
  • 1/2 tsp vanilla extract
  • 3-5 tbs organic coconut nectar

TOPPING:

1 – 2 just ripe bananas, sliced

Method:

  1. Preheat oven to 350F (180C) and grease a standard pie dish with coconut oil.
  2. Add oats, almonds, himalayan rock salt and coconut nectar to a high speed blender and mix/pulse on high until a fine texture.
  3. Slowly add 1/4 cup of melted coconut oil, if still dry, slowly add more. Mix on low until mixture looks like dough. To see if consistency is correct, imagine you can squeeze it through your fingers rather than it being crumbly.
  4. Spread mixture into pie/baking dish evenly. Place baking paper on top and use a flat-bottomed object, to press down firmly until even and well packed on the bottom and up the sides.
  5. Bake for 15 minutes, then increase heat to 375 F (190 C) and bake for 5-10 minutes or until edges are golden brown. Remove from oven and set aside to cool.
  6. Prepare the filling by adding cornstarch, nectar, and salt (optional) to a small saucepan, whisk in “milk”.
  7. Simmer over medium heat, whisking frequently. Then reduce heat, continue cooking for 4-6 more minutes, scraping the sides and bottom almost constantly to avoid it sticking.
  8. When the filling looks like thick liquid, think thick honey, remove from heat, whisk in vanilla, and let cool 10 minutes.
  9. Transfer to a glass or ceramic bowl and cover. Refrigerate until cooled and set – approx. 2-3 hours.
  10. Place a medium-large glass mixing bowl in the freezer for your coconut whipped cream. Remove can of coconut cream from fridge, careful not to shake can. Gently scoop the top hardened cream out into the chilled bowl, leave any liquid watery portion in can. You can use this for smoothies or in baking, if you wish, but it is not needed for this recipe.
  11. With a handheld mixer, whip the coconut cream for roughly 1 minute. Then add 3 tablespoons of powdered nectar and whisk again until light and airy – approx. 2-3 minutes. Set uncovered in fridge to chill.
  12. Once the filling is completely cooled, like set jelly, add whipped coconut cream, stir lightly until combined. Set in fridge.
  13. Place sliced banana on the bottom of the baked crust, top with filling/coconut whip mixture. Smooth the top, then cover with plastic wrap and set in fridge for at least 4 hours, overnight is best.
  14. Serve with additional coconut whipped cream and more sliced bananas and enjoy! Store leftovers covered in the
  15. fridge, best within the first 48 hours, up to 3 days.

Hot Cross Muffins

Wednesday, January 2nd, 2019

Makes 10-12 medium/large muffins

Ingredients:

MUFFIN

  • ¾ cup coconut flour
  • ¼ teaspoon Himalayan crystal salt
  • 9 medium/large eggs
  • 3 teaspoons vanilla extract
  • 2-3 tablespoons mixed spice
  • 2-3 teaspoons ground cinnamon
  • Zest of 1 orange
  • Juice of 1 orange – 1 cup
  • 1½ tablespoons coconut sugar
  • ¾ cup melted coconut oil
  • ½ teaspoon baking soda
  • 1½-2 cups dried fruit​

CROSSES (optional)

  • 2-3 tablespoons organic gluten free plain flour blend
  • 2-4 tablespoons warm filtered water​

Method:​

  1. Preheat oven to 175 degrees celsius and line a muffin pan with 10 paper cup liners.
  2. In a bowl sift the coconut flour and baking soda together and set aside.
  3. Whisk the eggs gradually increasing from medium to high speed until pale and fluffy.
  4. Combine the Himalayan crystal salt, vanilla extract, mixed spice, cinnamon, coconut sugar, coconut oil, orange juice and zest with the eggs. Whisk until well combined.
  5. Mix in the dried fruit. We used a mix of organic raisins, sour cherries and apricots, diced.
  6. Sift the coconut flour into the egg mixture and mix thoroughly until evenly combined.
  7. Fill the paper liners to the top.
  8. For the crosses; slowly mix the gluten free flour blend with warm filtered water until a smooth medium consistency forms, where it is not too thick and not too runny. Pour into a small zip-lock bag, cut the corner tip and pipe the crosses onto the muffins before placing them into the oven to bake.
  9. Bake for about 20-25 minutes checking with a skewer to see if they have cooked through.
  10. Remove from oven and enjoy warm.

Brussels Sprouts, Broccolini, Raisins & Ginger Sauté

Wednesday, January 2nd, 2019

Serves 2

Ingredients:

  • 300g Brussels sprouts – stemmed and sliced in half
  • A bunch of baby broccolini – cut into 2cm pieces
  • 1 tablespoon finely sliced fresh ginger
  • 3 cloves of garlic, minced
  • 2 tablespoons coconut sugar
  • 1 teaspoon Himalayan crystal salt (adjust to taste)
  • 1 teaspoon ground pepper (adjust to taste)
  • 2 cups organic vegetable or chicken stock
  • ¼ cup dried raisins
  • 3-4 tablespoons coconut or olive oil
  • 1 stalk of spring onions, finely diced

 

Method:

  1. Heat your coconut or olive oil in a large pan on medium-high heat.
  2. When pan is heated, add the garlic to the pan and sauté til fragrant. Adding in the ginger followed by the Brussels sprouts.
  3. Keep stirring the Brussels sprouts around to distribute the heat evenly. Pour in half of the the stock and stir. Add in the coconut sugar, salt and pepper; adjust seasoning to taste and pour in the rest of the stock and let it come to a boil while stirring.
  4. Reduce the heat to medium where the stock is still simmering. Taste again and adjust as needed.
  5. Stir through the baby broccolini and raisins. Cover with a lid and reduce the heat to medium-low, letting the vegetables simmer in the stock for about 2-3 minutes to cook thoroughly.
  6. Remove lid, stir through with the finely diced spring onions and serve.

Banana Pancakes (GF, DF)

Monday, December 31st, 2018

Ingredients:

  • 1 ripe organic banana
  • 2 organic free range eggs
  • 1 tsp Root’d by Heal’r
  • ½ tsp organic coconut oil

Method:

  1. In a medium sized bowl mash 1 banana.
  2. Add in 2 eggs and 1 teaspoon of Root’d. Mash until combined.
  3. In a frying pan heat up Coconut Oil (at least one teaspoon, add more if required) on a low heat until melted
  4. Spoon 1/4 cups of the mixture into the frying pan (add more for larger pancakes and less for smaller pancakes) wait until bubbles appear on top and then flip over.
  5. Repeat until you use all of the mixture.

Meditation & Mindfulness

Thursday, December 20th, 2018

Meditation and Mindfulness are not always one of the same. There are principles and traditions that surround them both with many variations, techniques and descriptions.

The traditions of Meditation come from cultures which believe in connecting a calm mind and relaxed body, to access a deep state of consciousness and spiritual awareness.
Meditation methods come in a variety of forms from breathing techniques, chanting, visualisations, sitting, to standing, moving, feeling, seeing, guided or silent.

Mindfulness is not always associated with being a spiritual practise. Mindfulness as a practise might be time out for you, a way to build body awareness, to connect to your breathing, to go within and reflect and/or to encourage mental clarity and focus. At Heal’r, we draw on mindfulness in classes, in consultations, our workshops and definitely as a form of stress management.

In our Spirit’d and Sooth’d classes, and meditation workshops, we create an environment for you to unwind, to assist overthinking, manage stress and anxiety and support deep healing. When we are overwhelmed and running on programs, as humans we will react more than we respond mindfully. What if you could reboot regularly? A space to have a daily practise, or sometimes a weekly practise in which you can be still and quiet enough to remind yourself of your potential, your passions and who you really are without all the noise?

As someone new to meditation, you may have plenty of questions like “Where do I start?”, “How do I even know if I am meditating?”, “What techniques will work for me?”.
At Heal’r we will endeavour to make meditation and mindfulness easy to follow and ensure you get benefit from simply relaxing your body and calming your mind.

Curb your sugar cravings with one secret spice

Monday, August 27th, 2018

Does that 3pm slump have you reaching for a sweet little snack? Or maybe you are after dinner grazer? Whichever it is, I’m going assume that most of us experience the burden of the sweet tooth every now and then.

While I am very partial to the occasional sweet treat, I am very aware of the key word here… occasional. So today I am going to share with you a secret that keeps my cravings at bay.

It is a magic sugar craving pill? No.

A carbohydrate heavy lunch? No.

What about a draw full of ‘just in case’ treats? No.

It’s something that everyone is familiar with, something that most of you will have in your cupboard, something that is very affordable and delicious. It goes by the name of… Cinnamon!

The Secret Spice

Cinnamon, or Cinnamomum verum, is sourced from the bark of the cinnamon tree. Primarily used as a for cooking, this aromatic spice is also available as an essential oil, tea, capsule or extract.

In herbal medicine, Cinnamon is commonly utilised to calm the digestive system and modulate insulin, a hormone which helps convert glucose to energy. Due to these actions, Cinnamon aids in the treatment of conditions such as diabetes, insulin resistance and digestive weakness.

Whilst you may not fall under the category of these conditions, Cinnamon is the perfect addition for those in need of some sugar-craving support. As multiple studies show, Cinnamon has the ability to lower blood glucose and insulin sensitivity, therefore supporting the body in reducing sugar cravings. Additionally, the constituents found in cinnamon also produce antimicrobial, anti-inflammatory and antioxidant properties.

Go-to Recipes

So, how do I add a little cinnamon into my day?

1. Add it to Breakfast

Add a sprinkle of cinnamon to your food. Think porridge, chia puddings and smoothies or toast.

2. Think Savoury

Cinnamon isn’t confined to just breakfast foods. I like to sprinkle some on my sweet potato chips, in my soups and even in curries.

3. Enjoy some warming drinks

In the morning I like to start my day with a glass of warm water with Manuka honey, fresh lemon and dash cinnamon (delicious). In the afternoon, the first thing I reach for is any three of Heal’rs spice blends, as they all contain cinnamon.​

Now it’s time for you to give it a go. This spice is simple, accessible and delicious. Remember to share with Heal’r your wonderful creations.

Disclaimer: Please note that moderation is key and always consult a professional if you have individualised health concerns.

Rediscovering Yoga

Monday, August 27th, 2018

Yoga, I have learnt, can mean so many different things to every individual. It is a practice that has evolved over the existence of humans and has been alive in the South of Asia since the beginning of its practice several thousand years ago. Today, many of us are familiar with Hatha Yoga, which has branched off and been modified into several other types of Yoga such as Vinyasa, Bikram, Ashtanga and Kundalini. Through Instagram and other forms of social media, the popularity of Yoga in Western cultures has boomed over the past ten years and people are starting to see the abundant benefits that comes with doing the Yoga asanas (postures).

I’m not a Yoga Guru or Yogi who has been in practice for 20 years, but after doing my Yoga teacher training in Nepal, it’s safe to say that my views on Yoga have changed drastically. I’ve ultimately come to realise that the western modifications of Yoga have caused some of its true meaning to fade, and we have lost integral sight of what Yoga truly stands for and how it should really be practiced.

Don’t get me wrong, Traditional yoga is very slow and I do enjoy the modifications that enhance the pace and transformation of flows. However, Yoga is more just that hour a day on your mat and is more than the five-minute session of meditation. It is an actual lifestyle that you perform from the moment you open your eyes in the morning until you tuck yourselves in at night.

For example, Ashtanga yoga translates into the 8 limbs of life. Yoga postures only come under one limb, and every other limb is a principle and stage of being that cannot be achieved just by an hour yoga class. Yoga postures are amazing and yoga flows provide immense physical benefits, but the true meaning of the yogi lifestyle that promotes honesty, non-greed, contentment, discipline, surrender and much more, has been lost in the midst of modifying yoga.

The ultimate goal of yoga and meditation, according to my Guru in Nepal, is to reach the state of bliss where being purely present is enough for the purpose of our existence. Too deep? Yeah, same. So, I broke this down to something more achievable on my level, and just thought; I’ll apply the yoga philosophy of awareness and acceptance in order to enhance and deepen the meaning of my own life, and find peace within every moment I experience using observation rather than irrational emotion.

If you’re not too sure where to start, begin with your daily yoga practice! Make it your daily ritual where you reward your body and mind with time to flow, stretch and just enjoy the feeling of being in your own skin. Mastered this already? Great! Now you can start extending the practice off your mat with some of these tips.

Mindfully Eat

Food and eating is an essential to our survival and we do it every day. Yogic eating is said to improve digestion, increase satiety after meals, and enhance our taste buds. Eating like a yogi is fairly simple, and it’s basically just chewing your food thoroughly, slowly and taking into account all your senses about the food you are eating. Take notice of the smell, the sound, the feel and the sight of your food. This is also a reason why cutlery isn’t used in India and Nepal; because the practice of yogic eating encourages the touch and connection with food when it is being consumed.

Spend time with yourself

It’s easy to get caught up in our social lives and overwork our minds and hearts for others. Of course, socialising and spending time with friends and family is so important for connection, but we often undermine the importance of the silence around us. A good practice to maintain is one of self-maintenance, where you dedicate time purely to yourself, to speak kind words and to listen to the chatter going on in your head. No, don’t join the chatter, just observe it and try to calm it down instead. The more you do this, the more guaranteed you are to make good and insightful decisions in your life because you are more in tune with the way that you feel about everything around you. Just subtle things that you notice about yourself is a hint of the direction you want to be heading in and respond rather than react.

Declutter

No, I don’t mean rearrange your things to be tidier. I mean GET RID OF IT. We all have things that we convince ourselves we need but we really don’t. It may have been sitting in the cupboard for three years but somehow, we are scared of letting it go because we might someday need it! You’re not wrong, because maybe one day you will. Contrastingly however, being present tells us that in this moment, you don’t need it, and the more objects that you entitle yourself to, the more weighed down you are by objects you own. We are all more inclined to take risks in our lives and live in the moment if we have nothing to lose. If we free ourselves of unnecessary materials, we liberate our minds and souls to connect with more important means in life. It’s hard to even explain the feeling when you decide to let go of excessive belongings. You’ll have to try it for yourselves and then thank me later!

These are just small and simple ideas you can implement into your lives to start embracing the true meaning of Yoga again. Make the time for your mats, make time for your food and make time and room for your own mind! It seems a little selfish to be doing all these things for yourself especially if you’re not used to it, but if anything, coming out a better, healthier and more productive will ultimately make you a greater asset and give you more of yourself to dedicate to others around you! Yoga is a way of life and the power is in your hands to discover its potential in enhancing your life.

Sources:

http://www.fitbodyhq.com/yoga/7-true-traditional-types-yoga/
http://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development

Mastered this already? Great! Now you can start extending the practice off your mat with some of these tips.
  1. Mindfully eat

Food and eating is an essential to our survival and we do it every day. Yogic eating is said to improve digestion, increase satiety after meals, and enhance our taste buds. Eating like a yogi is fairly simple, and it’s basically just chewing your food thoroughly, slowly and taking into account all your senses about the food you are eating. Take notice of the smell, the sound, the feel and the sight of your food. This is also a reason why cutlery isn’t used in India and Nepal; because the practice of yogic eating encourages the touch and connection with food when it is being consumed.

  1. Spend time with yourself

It’s easy to get caught up in our social lives and overwork our minds and hearts for others. Of course, socialising and spending time with friends and family is so important for connection, but we often undermine the importance of the silence around us. A good practice to maintain is one of self-maintenance, where you dedicate time purely to yourself, to speak kind words and to listen to the chatter going on in your head. No, don’t join the chatter, just observe it and try to calm it down instead. The more you do this, the more guaranteed you are to make good and insightful decisions in your life because you are more in tune with the way that you feel about everything around you. Just subtle things that you notice about yourself is a hint of the direction you want to be heading in and respond rather than react.

  1. Declutter

No, I don’t mean rearrange your things to be tidier. I mean GET RID OF IT. We all have things that we convince ourselves we need but we really don’t. It may have been sitting in the cupboard for three years but somehow, we are scared of letting it go because we might someday need it! You’re not wrong, because maybe one day you will. Contrastingly however, being present tells us that in this moment, you don’t need it, and the more objects that you entitle yourself to, the more weighed down you are by objects you own. We are all more inclined to take risks in our lives and live in the moment if we have nothing to lose. If we free ourselves of unnecessary materials, we liberate our minds and souls to connect with more important means in life. It’s hard to even explain the feeling when you decide to let go of excessive belongings. You’ll have to try it for yourselves and then thank me later!

These are just small and simple ideas you can implement into your lives to start embracing the true meaning of Yoga again. Make the time for your mats, make time for your food and make time and room for your own mind! It seems a little selfish to be doing all these things for yourself especially if you’re not used to it, but if anything, coming out a better, healthier and more productive will ultimately make you a greater asset and give you more of yourself to dedicate to others around you! Yoga is a way of life and the power is in your hands to discover its potential in enhancing your life.

In our world today where many people can lose sight of reality and lose themselves within the realms of technology, money and the materialistic life, Yoga in its traditional nature is needed more than ever.

Hotcakes on a Weekday?! Try Our Easy Recipe

Monday, August 27th, 2018

Breakfast; the meal which initiates a day of greatness and health. And what would be greater than Hotcakes on a weekday?!

Hands up if you have time in the morning to measure, mix, cook AND clean up? (I can’t see you but I imagine very few hands)

Now, hands up if you’d love to break free from your current breakfast cycle with some mid-week hotcakes? (I see all of the hands!)

Well today, I’m going to share an insider secret, so you too, can enjoy some nourishing, mid-week pancakes without missing your train.

At Heal’r, we love changing things up when it comes to breakfast time. That’s why we created Roots & Nuts Super Hotcake Mix. Combining Root’d by Heal’r, Dr Nat Kringoudis’s ‘For the love of Hair’ Yo’Nuts, and Bake Mixes, creates a gluten free and vegan friendly, protein packed breakfast option. And did I mention they were fluffy, gut-friendly and super easy to make?

Now before we dive into the recipe, I want to share a little hack for all you busy bees out there. Make your breakfast the night before! Yes, I can hear your responses – “we already know that preparation is key Tash”, “who can be bothered cooking at night?” But trust me, your day will start so smoothly when you can grab and go. Or better yet, use that extra time to sit and enjoy. Check out how easy this recipe is, grab a Hotcake mix and give it a go.

Recipe
(Makes approx. 8 hotcakes or 2 serves)

Ingredients

200g packet of Root’s & Nuts Super Hotcake Mix
¾ cup of milk (of choice)
1 egg (whisked) OR ½ Banana
Optional: extra 2tbs of milk OR 2tbs of pure maple syrup or honey

Method

1. Whisk the wet ingredients with Roots & Nuts Super Hotcake Mix

2. Grease a frying pan with coconut oil or butter. Pour in desired amount of batter, cook until bubbles appear. Flip and cook the second side for 1-2 mins.

3. Enjoy! (Or cool down and refrigerate for the next morning). We love to add season fruits such as blueberries, strawberry or banana. You can also jazz things up with a drizzle of honey, tahini or your favourite natural yoghurt.

Written By Tash Ryan (Heal’r Naturopath Intern).

All organic ingredients found in Roots & Nuts Super Hotcake Mix: Yo’Nuts For The Love of Hair Mix – All Organic – Almonds, Walnuts, Brazil, Sunflower seeds Root’d – All Organic Turmeric, Dandelion Root, Cinnamon, Ginger, Black Pepper, Nutmeg, Chicory Root, Coconut Nectar, Buckwheat Flour, Sorghum Flour, Baking Powder, Guar Gum. Our blend of organic ingredients means no nasties, pesticides, artificial flavours or colours

Kick Your Caffeine Habit

Monday, August 27th, 2018

In Preparation for the Heal’r Your Gut Program

Whether you’ve only recently discovered Heal’r, or you are a long time follower, you most likely know that we in the coming weeks, 8 of Heal’rs finest will be trialling the Heal’r Program.

That includes me, Tash. A 4th year Naturopathy student and one of the Heal’r Professionals.

With the start of a new year, and an increasingly evident link between the gut and health, 8 Heal’rs will be trialling the ‘Heal’r Health Program and Cleanse’. This program emphasises the importance of gut health, whilst individually addressing hormones, skin, anxiety, weight loss and pain. In order to prepare for the program, our main goal was to cut out any aggravating habits. Essentially these habits include foods or drinks which result in gastrointestinal discomfort, sleep disturbances, breakouts or emotional changes.

To keep things simple, my first 7 days focused on eliminating caffeine.

While there are some conflicting studies of both the positives and negatives to drinking coffee, I was certain of something – too much caffeine may result in addiction, fatigue and anxiety. Therefore, my focus this week was assessing the effects it had on my sleep, energy and mood.

Coffee + Life​

Cutting out my beloved morning coffee actually seemed pretty achievable. I was never a coffee drinker, until I started studying (hello all-nighters). Over the last 3-4 years my morning routine consists of a sit down breakfast and a coffee and I limit myself to no more than two cups a day. I never crave coffee or can’t leave the house without it. To me, coffee is a warm hug, a cup of deliciousness that gives me a little pep in my step in the morning. How hard could it be to give up?

The first 2 days…

Turns out, my body showed signs of withdrawal. Day 1 & 2, it took a lot of will not to reach for my morning brew. I had an 8 hour lingering headache on the first day, alongside an irritable and vague mood. I was tried, craved sugar and experienced big afternoon slumps. But “don’t fret”, I kept telling myself. Surely it would pass.

Day three and onwards – I see the light!

As of day three, I wake up easily, with a good mood and bounding energy. And each day gets better. I feel energised, am able to concentrate and experience no afternoon slump. I noticed how easy I fall asleep and am even motivated to exercise! By day 5, I even forgot I was avoiding coffee!

Ready to give it a try? These are the 3 thing you need to kick that caffeine habit.

1. Dandelion Root

Before starting my mini cleanse, I made sure I had a cupboard full of my favourite little herb Dandelion Root. Commonly used as a coffee substitute due to its bitter flavour, Dandelion Root is rich in antioxidants, and is known to support liver health and help fight bacteria (bonus for gut health!). Sadly, my taste buds have never been fooled, so I opt for a Dandelion Root and chai blend or Root’d by Heal’r. Reaching for a ‘similar’ brew in the morning really maintained my routine, and being caffeine-free, I was also able to have one in the afternoon if I felt like it.

2. H2O

Water, water, water! You’ve heard it a billion times before but good old H2O will make those first few days a bit easier. Alongside caffeine withdrawal, dehydration will play a large part in developing that nasty headache. So invest in a drink bottle, and aim to drink at least 1.5L per day.

3. Exercise

Everyone is different, so the exact day you feel a boost in energy may vary. But as soon as you do, I encourage you to sweat it out! Whether it be walking, swimming, Pilates, yoga, football training – the list goes on. Adding exercise into you week will further aid in better sleep, happier mood and sharper concentration.

So, where to from here?

​Now it’s your turn! Lock in a day, get prepared and record your journey. I will be continuing throughout the Heal’r Program, and will be caffeine-free for a minimum of 21 days. I’ll be sure to share more gut healing tips so watch this space.

 

By Tash Ryan (Heal’r Naturopath Intern)

Help I’m losing my hair!

Monday, August 27th, 2018

I hear this a lot! Women curious if the amount of hair they’re losing down the drain after every shower is normal, or are they losing too much?  It’s no fun to pull out those clumps of hair from the drain, and wonder if there’ll be any left on your head. Losing a few hundred a day is quite natural. On days you shampoo your hair you may noticed extra loss, but when it exceeds that you may need to start exploring what’s going on.

Whilst there are numerous factors contributing to female hair loss (alopecia), today we will look at the role iron deficiency plays in contributing to hair loss. 

A European Journal of Dermatology study found that women can experience excessive hair loss due to iron deficiency. The study reported that low iron stores increase the rate of hair fall, especially in non-menopausal women. Iron also helps improve hair texture and reduces dullness by increasing the flow of oxygen and nutrients to the hair roots and scalp.

Is Iron on your side?

Iron is essential for maintaining good energy levels and optimal health. It is arguably one of the most important minerals, particularly as it is involved in carrying oxygen to every cell in your body. Haemoglobin is the body’s oxygen-carrying protein and where you find approximately two-thirds of your iron; therefore, without adequate iron the transportation of oxygen is affected. As iron is involved in maintaining healthy immunity, it’s no wonder you don’t feel great when your levels are low!

Symptoms of low iron
The following symptoms could be signs of low iron levels:

Fatigue and lethargy

Frequent colds and flus

Paleness inside the mouth and lower eyelid

Fuzzy head, not thinking clearly

Low body temperature

Dizziness

Restless legs or leg cramps at night

 

Reasons for low Iron

Iron deficiency can be mild, however when it is very low you can become ‘anaemic’. Low iron can be a result of not obtaining enough from your diet. Factors that may cause low iron include tea and coffee intake, blood loss, pregnancy or poor absorption as a result of underlying gut problems.

Certain populations have been identified as potentially more at risk of low iron levels, including teenagers, the elderly, pregnant women, vegetarians and vegans.

Test – Don’t Guess

If you suspect you may be low in iron, it is important to speak to your healthcare Practitioner or Doctor about a simple blood test to assess your iron levels, especially if you are at increased risk. Testing can ensure your safety, as symptoms of iron excess may be similar to signs of iron deficiency and in some circumstances, high iron intake can be detrimental.


Dietary sources of iron

Include plenty of iron-rich foods in your diet to maintain a healthy intake. Animal foods provide a good source of iron, including beef, lamb, kangaroo, turkey, chicken, fish, oysters, liver and sardines. The redder the meat, the higher the iron content.

Plant-sources of iron include molasses, shiitake mushrooms, dark green leafy vegetables and lentils. Vegetarian sources of iron may not be as well-absorbed as animal sources.

Iron needs a little help from its friends. Certain forms of iron can lead to constipation, so always work with your health practitioner to get the best, most bio-available form.  Iron works best in your body with the help of other nutrients:

B vitamins – Vitamins B6, B12 and folate are involved in iron transportation and red blood cell production. Taking an essential B vitamin can help you build healthy cells and move energising oxygen around your body.

5-MTHF (known as 5-methyltetrahydrofolate) – the activated form of folate. It is the same form made by your body and is readily utilised.

Vitamin C – It has long been known that vitamin C increases the absorption of iron; therefore when taking iron, ideally pair it with vitamin

Keeping our minerals, such as iron, at a healthy level, involves a varied diet, a healthy gut and a good detoxification system. You can ensure your body is not having to handle additional toxins by choosing good quality clean skin care. 

It’s said that by the time a woman’s got ready in the morning and before she’s walked out the door,  she’s exposed herself to between 15 and 50 chemicals.  Reduce your load by choosing natural skin care.

We decided right at the start that we would only include ingredients that work to improve your skin. That’s why we leave out any ‘question mark’ ingredients. We’ve carefully removed the obvious toxins and controversial synthetics, like parabens and sulphates that are linked to internal health and hormonal disruption.

Thanks for reading!  If you would like to know more or view some great natural products that are gentle, plant based and formulated with modern science designed to get results head to www.jacquelineevans.com.au

Written by Jacqui Evans (founder of Jacqueline Evans Skin Care)​

About the Author

Jacqui Evans is passionate about health, and as Clinical Nutritionist and Naturopath, with 15+ years in the wellness industry, her research has led her to understand a critical element of our health is how we nurture our largest organ, our skin. With this in mind Jacqui launched her skin care range;  Jacqueline Evans. For more information about the author please visit her website www.jacquelineevans.com.au

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