The folks over at Amazonia asked me to trial their  Cold & Flu Relief spray, and I was happy to oblige.

You can find the full review here: http://casadekarma.com.au/expert-product-review-amazonia-raw-cold-flu/

Here’s a preview of what I had to say:

Expert Product Review: Amazonia Raw Cold & Flu

The post Product Review: Cold & Flu Relief spray by Amazonia appeared first on Alison Mitchell Naturopath.

If you’ve ever been to see me in clinic chances are I’ve given you a bottle of herbs to take. I just love herbs, they can be individualised, they work amazingly well but oh boy do they taste funky. And I’m not talking about the taste of coriander type funky. Herbal medicines are made from a big range of various plants, usually from the bark, stems, roots, leaves or flowers (depending on what part of the plant has the action we’re trying to utilise). The funky I’m talking about has been described by my patients as ‘mud’, ‘swamp water’, or as one of my colleagues loves to joke, ‘witches brew’. But don’t let me put you off before you try it, because for the majority of my patients the taste grows on you, perhaps as your body starts to recognise that the herbs are doing it good, or perhaps because you just get used to it. And in addition to that, it’s just a small dose (taken as a shot usually).

But despite the fact the taste gets much more tolerable over time, there are a few ways you can make taking herbs a bit easier. In this guest post by Laura from Burton Health, she shares some tips to help make the experience a bit smoother.

Guest post by Laura Burton

I love using liquid herbal medicines in my clinic because they are individually designed on a client by client basis and there is the potential to work on a few conditions with one bottle of herbs which keeps patient costs down and also means less supplements to take each day.

The one and only down side to liquid herbs is the taste! Ohh man can it be bad! Even I have to psych myself up to take some of my mixes and the really yucky ones will be taken followed by a lot of complaining and face pulling!

The feral taste of liquid herbs is the main complaint I hear in my clinic (others include the size of the tablets and the taste of the powders). The great thing is that my clients persevere and continue to take their herbs despite the taste. Why? Because they work! Plain and simple, no other explanation needed.

Liquid herbs are cost-effective, quickly and easily absorbed and really work so for this reason I will often tell my clients to just ‘suck it up’ and take their herbs. Really, it’s a moment of displeasure for a big gain and, if you have ever done a tequila or sambuca shot, I’m sure you can take liquid herbs!

And the good news is, the longer you take them the easier it gets! Often a big part of what we don’t like in liquid herbs is the ‘bitter’ flavour. This is because the western diet is greatly deficient in bitter foods so we are not used to the taste. Once we wake up the bitter taste buds the herbs are quite easy to take.

Other tips for taking your herbs

1.       Take them as a shot
Don’t pour your dose of herbs into a 200ml glass of water and force yourself to scull the whole thing! I advise my clients to measure out their herbs and then fill the rest of the measuring cup with water and get it down quick, like a shot.

2.       Use warm water
One of my clients told me that this makes them a whole lot easier to swallow.

3.       Use pineapple juice
I don’t like mixing my herbs with juice because it just makes the juice taste bad. But some people find them easier to take this way.

4.       Wash them down with a glass of water with lemon juice
This will help to get the aftertaste out of your mouth

There are other options like glycerine and special flavour mixes that can be purchased from the herb wholesalers to add to the formula but I don’t believe in using these so I don’t stock them in my clinic. I know, I’m a big meanie!
Certain herbs, like those used to improve digestive function, actually need to be tasted. The bitter taste is what gets your digestion started so there is nothing gained by covering the taste up. Plus I don’t want to waste space in the formula with a flavour improver instead of using a valuable herb. And, I hate it when people try to mask an unpleasant flavour. I can always taste the real flavour underneath and it just makes the whole experience a lot worse. So I believe that the flavour of liquid herbs should be embraced!

Now, I don’t want to totally turn you off using liquid herbs.  Some people actually like the taste and I have to admit that I will sometimes take a mix and find myself saying “ohh yummy” afterwards! To me, Liquorice is delicious and cramp bark is pretty good too! I always tell my new clients how bad their herbs are going to taste and really make them sound like the worst thing ever and I am often pleasantly surprised when they come to their next appointment and say “the herbs were fine, I don’t mind taking them at all”.

So I guess the message is, we’re all different and our taste buds are different too but if you persevere with your herbs, you should get used to the taste.
And if not, whinge enough and your naturopath will probably give in and order you tablets instead but remember, this will probably be more expensive as you’ll more than likely need a few different tablets to cover the different actions of the liquid herbs.

Alison: In addition to Laura’s suggestions, I sometimes recommend to keep your bottle of herbs in the fridge. My theory is that it works along the same principle of making a not so great bottle of red wine taste more appealing. I also suggest to hold your nose (if you can’t smell it, you won’t taste it as much). And follow with food to get the taste out of your mouth! 

Do you have any secret tips for taking liquid herbs? Please share them with us in the comments box below

The post Taking Liquid Herbs appeared first on Alison Mitchell Naturopath.

Guest Post by Melinda King

What is Mindfulness?

The practice of mindfulness has been around for a long time, mostly in Buddhist, Taoist and Yogic traditions however ‘mindfulness’ is a practice gaining huge popularity in the western world….I’m pretty certain it’s because most of us are super-stressed and this practice largely helps address this.

To practice mindfulness is to allow yourself to be conscious and aware of something, through focusing your awareness on the present moment, as well as acknowledging and accepting your feelings and thoughts, without judgement.

When you practice mindfulness you’re then able to experience your emotions and thoughts safely and without judgement. Therefore, those who practice mindfulness have the ability to live with more calm, balance, peacefulness, self-awareness and self-acceptance.
The thing is though, is that mindfulness is a technique that takes a conscious effort to practice. It’s a practice that can be applied at any time of day, during any moment. But the trick is to have a reminder to do it.

What are the benefits of mindfulness?

Our stress response is often due to fear, therefore the more you practice mindfulness, the more you’re able to be accepting of your fear, reduce your stress and help to let it go. This builds incredible emotional resilience so that you end up handling life’s stressors much easier and therefore are able to enjoy life more. Sounds pretty enticing hey! Here’s a rundown of the benefits of mindfulness:

• Be able to deal with uncomfortable thoughts and feelings safely
• Become aware of what you’re trying to sweep under the carpet
• Be able to accept more easily all those unwanted things life throws at us
• Be less disturbed by unpleasant situations (and people!)
• Realise that you are not your thoughts
• Learn to be less reactive in unpleasant circumstances
• Become more connected to yourself and others
• Become more accepting of yourself and where you’re at
• Become more accepting of others and where they’re at
• Ultimately…..learn how to be fully present in the moment

Mindfulness is ALL about getting into the present moment – ‘the now’ – and to detach from stressful (fear-based) thoughts that are focused either on the past or the future. The bottom line is, mindfulness brings more peace and calm into your life.

How to do it

Step 1

STOP THE CRAZINESS

Physically stop what you’re doing this moment.

Clarity and peace can’t exist in a frenzy! Nor can it exist when you’re beating yourself up about what needs to be done/where you need to go/who you need to see.

WHAT TO DO

Sit upright in a chair. Close your eyes and allow yourself to be still. Take a deep breath in through the nose then exhale through the mouth.

Step 2

SLOW YOUR BREATH

Use the 4-2-6-2 technique to slow your breathing

INHALE for 4 counts, hold for 2
EXHALE for 6 counts, hold for 2
REPEAT
Aim for 30-60 seconds

Step 3

SYNC YOUR THOUGHTS

Consciously sync your thoughts

Thinking “Argh I’m so stressed, I’m totally overwhelmed” will only add to your stress. Guide your thoughts towards supportive and loving affirmations.

WHAT TO DO

Each time you exhale focus your mind on one of these affirmations:

“I am now letting go of this stress”

OR

“I now allow myself to relax”

Step 4

SOFTEN YOUR SHOULDERS

Remember that stress hangs out in the neck & shoulders

When we’re stressed we often hold the tension in our bodies – particularly in our
neck and shoulders. Let go of this tension and shake it out! Roll and relax your shoulders as you exhale.

WHAT TO DO

As you exhale, roll your shoulders backwards in a circular motion. Do this five times.

Step 5

SENSE YOUR SURROUNDINGS

Use your senses to bring yourself into the present moment

Stress is often caused by dwelling on the past or worrying about the future. Bring your awareness into the present!

WHAT TO DO

Keep your eyes closed and focus your attention on the air going in through the nose and out through the mouth. How does it feel? Is the air cool or warm? Where in the body do you feel the sensation of the breath rising and falling? You’ll probably have lots of thoughts clamouring for attention but try to simply stay focused on the breath and how it feels. Keep doing this for 2 to 5 minutes or until you feel a little calmer.

Want more information on mindfulness?
Sign up to Melinda’s program Crazy 2 Calm here crazy2calm.com.au

The post What is Mindfulness and how you can do it. appeared first on Alison Mitchell Naturopath.

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Guest Post by Katarina Mitrovic

Being vegan or vegetarian is usually considered as a healthy lifestyle. And why shouldn’t it? Avoiding meat and dairy, food groups which are increasingly being associated with an increased cancer risk and hormonal imbalances while eating only plant foods of which we are constantly reminded that we should be eating a lot off, surely is the best thing we could do for our health. Or is it? Vegetarian diet is cleansing, alkalizing, and can be therapeutic, however it requires a lot more effort and planning than just simply avoiding meat. On a long term, it can be inadequate in several essential nutrients of which vitamin B12 is one. So let’s talk about deficiency of B12 vitamin in Vegetarian/Vegan diet and how to best avoid it.

What is vitamin B12?

Vitamin B12, also known as cobalamin is the largest and has the most complex chemical structure of all vitamins. Vitamin B12 is made by certain bacteria in gastrointestinal tract of animals and is then absorbed and concentrated in the body tissue. Hence, vitamin B12 is only found naturally in foods of animal origin. Unfortunately, plants can’t produce vitamin B12, although some microorganisms on plant material may do so to some extent, which we will cover further down.

Why is this vitamin so important?

Well, B12 is essential in several very important processes in our body: DNA synthesis, synthesis of myelin sheath (a fatty, neuron-enwrapping sheath that serves to speed up neural conduction), it is also essential for energy production in ‘mitochondria’ our furnaces within the cells, as well as making red blood cells in the bone marrow. As you can see, a big job for our largest vitamin.

How much do we need?

The Recommended Dietary Intake (RDI) for an adult is 2.4 µg/day and it is slightly higher during pregnancy 2.6 µg/day and lactation 2.8 µg/day. Now, that doesn’t sound like much but to obtain it from vegetarian sources isn’t that easy, even for lacto-ovo-vegetarians. For example, a whole egg = 0.9-1.4 µg/100g (one egg is 50-60g) so we are looking at 4-6 eggs – however the problem is that it is poorly absorbed (3.7% – 9.2%); Milk = 0.3-0.4 µg/100g (glass of milk is 250mls) so you looking at 3-4 glasses but again, a lot is lost during processing of the milk; cheeses are a bit better as a lot of B12 lost in milk processing is then recovered during chees making process (i.e. cottage cheese, hard cheese, and blue cheese are good sources). Plant sources unfortunately either don’t contain any B12 or if they do as a result of microorganism action, the amounts are variable in amount and form and hence rendered unreliable. There are few sources that can be considered useful to some extent. More on that later.
So, this is how much you need daily when your stores of B12 are full, however if deficient – it will take much more than the RDI to replenish the stores. Initial supplemental dose is usually 1000-2000 µg/day for week or two and then 1000 µg/day for life.

Obtaining vitamin B12 from vegetarian food sources. Is it possible?

Dietary sources of B12 as mentioned are mainly meats and dairy. In a typical Western diet approximately 5-15 µg of vitamin B12 is easily obtained daily. This is much more than recommended daily intake of 2-3 µg/day. However for Vegetarians and Vegans sources of B12 are scarce.

These are some of the sources, although none are very reliable and adequate. In most cases supplementation is usually recommended.
Fortified foods i.e. commercial cereals, soy milk and soy meat substitutes, however these are highly processed foods and the B12 contain is variable. I would not recommend them as a good source of B12. Another one is fortified nutritional yeast specially targeted for vegans, with 2 tablespoons typically containing recommended daily intake amount.
Fermented beans i.e. tempeh = 0.7-8.0 µg/100g although there is a concern about absorb-ability.
Shiitake mushrooms may contain between 1.3-12.7 µg of B12 per 100g of dry weight but consuming this amount of mushrooms daily is not possible and you still don’t know how much you are getting as B12 content varies a lot.
Some algae may contain considerable amounts of B12. And to the surprise of many it is not Spirulina or Chlorella, it is Nori which is used in making sushi. Green and purple nori contains approximately 63.6 µg/100g & 32.3 µg/100g dry weight respectively. (Watanabe et al 2014) Who would have known? One Nori sheet is approximately 2.1 g so it would take 2 green nori sheets or 4 purple nori sheets daily to achieve required daily requirement. This may be manageable on some days but perhaps used in a soup or stir-fry rather than 4-8 sushi rolls with tone of carbs in between. Other algae including spirulina are not a reliable sources. They have a form of B12 which is an analogue or pseudo vitamin, it is biologically inactive in humans.
For lacto-ovo-vegetarians, milk, cheese and eggs are a source although not very significant as mentioned earlier.
Also it is interesting to know that organic vegetables get some B12 producing bacteria through fertilization with manure, and hence choosing organics may contribute to your vitamin B12 intake ever so slightly.

For the rest of us who consume animal products clams and beef liver are the highest sources of B12, containing about 84 and 71 µg/100g of B12 in a serving of 85g. Other good sources are chicken liver, pork liver and salmon.

B12 absorption, getting it into our body and cells.

Getting enough B12 through food is one challenge, but being able to then absorb it is a whole new one. B12 is the hardest to absorb nutrient. It has very complex absorption process. It depends on salivary glands to produce R-Protein for temporary binding to B12, stomach acid and pepsin to help break down protein bonds, stomach parietal cell function to produce intrinsic factor for binding, functional pancreas to produce proteases and functional illium for proper absorption. So in addition to not being readily available in plant foods there are so many areas with absorption that can also go wrong. For example, use of antacids suppresses stomach acid production. The elderly can often have reduced parietal cell function and pancreatic cell function. Inflammation in small intestines can reduce absorption. These are very common scenarios and are especially concerning if a person is long term vegetarian or vegan. (http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif)

How would I know if I am deficient?

Well, you may not know if you are deficient for several years. B12 can be stored in the liver for many years, and therefore deficiency symptoms may not be apparent for some time. When symptoms do occur, and they can occur rapidly, you have well and truly depleted your stores.

Deficiency symptoms may be mild or severe. Mild symptoms, such as lethargy or forgetfulness are so general that often are associated with other issues. Other symptoms of Vitamin B12 deficiency can range from skin pallor, lowered energy and exercise tolerance, shortness of breath and palpitations which are generally associated with anaemia. Most of these effects are indistinguishable from another vitamin deficiency – folate deficiency. Neurological symptoms are present in about 75-90% of people with frank deficiency and are more severe with vitamin B12 than in folate deficiency which helps to set them apart. They include sensation of tingling, tickling, pricking, or burning of hands and feet, movement and gait changes, mood changes and memory loss which can progress to dementia. There may also be visual disturbances, impotency and impaired bowel and bladder control. These are some serious effects not to be laughed off. So let’s pay attention to our body and if in doubt test.

How can I test it

The most common test is blood test, that is, total serum B12, however research has shown that it doesn’t accurately represent the levels of B12 within the body tissue. Testing for blood Homocysteine and Methylmalonic acid levels is a more sensitive method for testing as these parameters are increased early in Vitamin B12 deficiency, even before red blood cell changes occur. If we only use low blood vitamin B12 level to diagnose B12 deficiency, observational studies show that we would miss up to one half of people with actual B12 deficiency. (Oh & Brown 2003) Hence, Homocysteine & methylmalonic acid represent a more functional tests for B12 deficiency. If in doubt, ask your doctor for these tests.

Supplementation

B12 can be supplemented in few different forms. Doctors can prescribe B12 via intramuscular injections, however for those who cringe at the thought, there are also oral sprays and tablets. Luckily, oral vitamin B12 has been shown in several studies to be as effective as injections in treatment of B12 deficiency states. (Oh & Brown 2003).

There are several different forms of this vitamin but not all are biologically active. The best forms to look for in the supplement are “methylcobalamin” and “adenosylcobalamin” as these are most natural forms referred to as “activated B12”. They are in the form ready to be used by the cells, however these forms are not yet approved by TGA (Therapeutic Goods Administration) and hence cannot be found in supplements manufactured in NSW. The methylcobalamin form is becoming available in some other regions like in US.

The most commonly used form however is synthetically made Cyanocobalamin form. It is the form used in most supplements and B12 fortified foods as it is more stable and of course cheaper to make. This form has raised some concerns as it contains a molecule of cyanide, but the amount of cyanide in cyanocobalamin supplements is small and we are told physiologically insignificant. According to research, the amount of cyanide in 1,000 micrograms of cyanocobalamin is about .6% of the amount that is thought to be the lower level that causes harm. (http://veganhealth.org/b12/toxicity)

The bottom line

B12 is essential nutrient that is hard to obtain from vegetarian/vegan diet. Although there are several vegetarian sources, none are very reliable or available in adequate amounts. You could possibly try increasing intake of Nori, Shiitake mushrooms, tempeh or fortified nutritional yeast, however I would still suggest supplementing especially if you have already depleted your Vitamin B12 stores. Another reason why supplementation is better in this case, it is because of numerous issues with absorption of this vitamin.

Resources:

• Oh & Brown 2003,’Vitamin B12 Deficiency’, American Family Physician, Vol 67, No 5, page 979-986
• O’Leary & Samman 2010,’Vitamin B12 in Health and Disease’, Nutrients, 2010, 2 ,299-316
• Watanabe et al 2014,’Vitamin B12-Containing Plant Food Sources for Vegetarians’,Nutrients, 2014, 6, 1861-1873
• Pawlak et al, ‘How prevalent is vitamin B12 deficiency among vegetarians?’, Nutrition Reviews, Vol. 71(2):110-117
• Braun & Cohen 2010, Herbs & Natural Supplements An evidence-based guide, 3rd edn, Elsevier, Syd, Page 957-963
• http://veganhealth.org/b12/toxicity
• http://www.aafp.org/afp/2003/0301/afp20030301p979-f2.gif

Katarina Mitrovic, Nutritionist

Adv. Dip. Nut

Katarina is a Nutritionist with an interest in family and children health.

You can connect with her on her Facebook page

The post Vitamin B12 in Vegan/Vegetarian diets appeared first on Alison Mitchell Naturopath.

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Guest Post by Milan Zirojevic

Have you ever found yourself unsatisfied by your physical appearance, yet you didn’t do something in particular to change your condition? If you are seeking for a way to feel and look better then you are right now, then, the modern age can provide a salvation for you. Not only modern medicine has access cutting-edge technology; aesthetics have found new ways to apply the fruits of ever-growing modern science. Your perhaps troubled skin can be treated in a very safe and effective way, thus providing higher level of self-confidence and self-esteem.

Facial care

Our face is the most striking feature that we possess; it is our most transparent and distinctive mark. Due to that fact, we must be extra cautious not to jeopardize our beauty, and more importantly, our health. A bad case of acne, as one of the main reasons, will make us a bit dissatisfied with our looks, but it can have long-term damage to our health. If we are careless, the outcome can be far from satisfying. Out of great desire to get rid of this modern menace, sometimes we turn to somewhat unsafe, or unprofessional care and treatment, which is understandable, but, does it need to be that way?

Modern assistance

Each and every day, new and safe ways to treat skin imperfection are found. Laser technology, for example, is one of the latest. Part of a wider area known as “photorejuvenation”, it can treat wrinkles, sunspots, imperfections, or even scars left behind acne condition. Contrary to older, chemical-based techniques, this one relies only to a beam of light. Simple as that. Once, acne was treated with benzoyl peroxide, which was effective, but some recent tests had shown connection between this substance and development of cancer. In 1980’s, however, Accutane was introduced in the United States.

This medicament was soon dropped out; due to the fact it was proven to be teratogen, causing severe damage to foetus, if taken during and before pregnancy, and ultimately could lead to miscarriage or abortion. Others medicaments such as lotions, drugs and soaps can lead to allergic reactions, dry eyes, drying of the skin, inflammation, rashes, swelling, or could leave permanent markings and traces. On the other hand, using a laser treatment has far more benefits and advantages than chemical treatments will ever have. First of all, laser doesn’t make any contact with your skin.

Using a beam of light, it penetrates the skin, and rearranges molecular bonds, and practically heals your skin. In that way, scars can be treated, stretch marks, sun marks, etc. Secondly, and also important, you can’t find medical laser in every drug store, and your child cannot accidentally swallow it. The only access to a medical laser leads via highly educated, trained professionals, called dermatologists, which will use their experience to deliver the very best result for you. Lasers are also allergy-free, painless, have no taste or smell, almost imperceptible, they can be used during pregnancy, without fear that it will harm your unborn baby. Third, progress in this kind of therapy is highly apparent; it is not needed for you to take drugs for a prolonged period of time.

When everything is taken into consideration, the future of beauty healthcare has already begun. It is safe, productive, efficient, and painless. More and more dermatologists worldwide consider completely to abandon chemical treatments, and to turn to this ever growing and ever progressing branch of medicine. Soon, laser treatment will be standard in helping people to regain self-confidence and self-assurance. In every city, for example, Sydney, you can find highly professional acne treatment.

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