Category Archives: Nutrition

What Happens In An Initial Naturopathic Consultation?

I have been asked to explain what happens in an Initial Naturopathic Consultation quite a few times as of late, so I thought would share so you can be informed before booking an initial consultation.

Every Naturopath will do things slightly differently depending on their speciality, how they were trained and how their business is run.  Having said that, any initial case taking with a Naturopath will be in depth and very thorough. This quality of our industry is why we are known as holistic health practitioners as we assess each client as a whole.

Before the consultation

When a client books an initial consultation with me, I ask them to visit my website and complete an online health history form.

This generally will take the client around 10 minutes and can be done at a time convenient to them. This means the 10 minutes they take to complete this form is done prior to their appointment and does not cut into the consultation time. The form also prepares the client for what type of questions I will be asking.

The form includes questions regarding the client’s health complaints, medical history, family history, current medications, supplements and typical diet information.

At the Consultation

At the initial consultation I will ask the client about their health complaints listed, how long they have been experiencing these and anything relevant that could be contributing to these symptoms. I will then assess how the body systems are functioning (digestive, endocrine , hepatic, circulatory, immune, reproductive and musculoskeletal etc.) I will then assess stress levels, sleep health, evaluate diet and lifestyle.

After dietary evaluation I will then proceed with iris analysis (study the coloured part of the eye) tongue and nail analysis.

Completion of the consultation

Towards the completion of the initial consultation I will confirm the treatment priorities of the client as by this point there may be a lot going on that I would consider a priority. This is where I will evaluate the client’s wishes and what he or she is prepared to take in regard to liquid herbs, supplements and dietary modifications. I will also get an idea of budget also, as I work within the client’s limitations and make their tailored treatment plan affordable and convenient for them.

The initial consultation should not take longer than 45 minutes and unless there is something I need to prescribe immediately, I will then spend some time researching the client’s symptoms, health condition/s and possible treatment options. I will make sure any of my natural medicine prescription will not interfere or contraindicate in any of their medications that the client may be taking. I generally will ask the client to return in 1-2 days time to receive their tailored treatment plan.

Natural medicine is not a quick fix

I encourage all clients to take responsibility of their own health. Results will come with commitment and perseverance. This means the advice I give to you will need to be applied daily and you will need to make some changes.

Chances are that you have been experiencing the unwanted symptoms for a while and feeling better will not happen overnight. I like to explain this in the analogy of planting a seedling. In order for that seedling to grow and flourish you need to spend time planting, fertilising and watering on a regular basis.

Think of your body in the same way, you need to feed your body whole food nutrition, provide your body with adequate sleep, exercise and hydrate every day.

Naturopathic principles


How Much Water Should I Be Drinking

How Much Water Should I Be Drinking?

How much Water is enough?

Almost every client I see admits to not drinking enough water daily. It is one of the most easiest and cost effective things to do but yet we all seem to struggle with reaching out required intake. Every body is different. The intake of water should depend on that person’s level of physical activity, general health and caffeine intake.

Aim for Eight

The general requirement is 8 glasses, which equates to roughly 2 Litres daily. This should be used as a rule of thumb. If you are someone who works outside or is a very physically active person, you should be drinking this as a bare minimum.

Dehydration can affect the ability to detoxify our blood. It can also impact the natural circadian rhythm in the body leaving us energetic when we should be retiring to bed. The brain is protected by outer membranes which consist of fluid. During dehydration, these membranes loose moisture and cause headaches.

Coffee increases water loss

Coffee is something most people do not take into account when they think of their hydration levels. Caffeine is a diuretic which means it encourages water loss. This means for every cup of coffee you drink, you need to replace with an extra glass of water (on top of your minimum 8 glasses). Try and limit your coffee intake to 1 cup daily to prevent dehydration and loss nutrients.

Do not let your urine be completely clear

As a general guide drink water gradually throughout the day. If you cannot avoid coffee make sure you pour a glass of water as soon as you make or buy a coffee and drink it down.

Hydration is essential especially during the warmer months. Make some healthy water habits into your daily routine. Drink a glass of water first thing in the morning. Buy a stainless steel drink bottle and do not leave the house without it!

Salad | Naturopath Perth | Energy | Sleep | Nutrition

How To Make Friends With Salad!

Easy Salad?  It Sure Can Be!

I often hear from clients and friends that they find salads boring or they can’t feel satisfied from eating “rabbit food”. If you consider a salad as eating iceberg lettuce mixed with half a tomato, grated carrot and a bit of cheese then of course this is not going to jump off the plate at you. A salad should compliment any meal or be fulfilling enough to be the main meal itself. I have been a salad lover since pre teen years and experimenting with different ingredients has led me to enjoying some of the tastiest bowls of “Rabbit food” I have ever consumed.

Here are my tips on how to make that salad go from boring to sexy!

Make It A Rainbow

Salads should be visually appealing with lots of different colours. The darker the colour, the higher the level of antioxidants. Colours you should always opt for are dark green, purple, red and blue. If you enjoy a sweeter salad add a piece of fresh handful of chopped fruit or berries. Apples and pears team up nicely with rocket while blueberries and raspberries are a great addition to baby spinach based salads. The addition of fruit in a salad will satisfy any sweet tooth.

Texture Means Taste

Experiment with your salads by combining rough and soft textures. Add a mixture of raw baby spinach, raw broccoli, sprouts or beans with softly steamed pumpkin. Add raw seeds to the salads such as a handful of pumpkin seeds, sunflower seeds, chia seeds or linseeds. Bitter leafy green vegetables such as spinach, broccoli and brussel sprouts stimulate liver clearance and being raw means all nutrients are still bio available and not lost through cooking methods. Before you cringe at the thought of Brussels sprouts mix a couple of raw Brussels with ¼ raw cabbage in the next salad you make and you will not even notice they are there! Seeds are small superfood powerhouses packed with vitamins, minerals, good fats and proteins. The combination of soft and crunchy textures will make each bite interesting and leave your mouth watering for more!

Get Nutty!

Ever wondered why you get that overwhelming feeling of fullness or feel sick if you eat something rich and creamy? Well it’s due to the fact that fats fill us up very effectively. Unlike when we consume sugar, our body recognises fat in different foods and will let us know when we have eaten enough of it. Raw nuts are high in good fats especially Walnuts, therefore adding these to your salads will help you feel satisfied not to mention consuming the added benefits from nuts such as vitamins, minerals and proteins.

DIY Salad Dressing

Have you ever thought about how long that salad dressing was sitting on the supermarket shelf before you bought it? Well that dressing had an extended shelf life due to all the added preservatives and sugars. These put an extra load on our livers and are not very kind on our digestive system. To avoid this liver burden and improve the taste of your luscious leafy greens mix ½ a freshly squeezed lemon, lime or orange with 1 tablespoon of olive or flaxseed oil, Himalayan pink salt and black pepper. The freshly squeezed juice will add vitamin C to your salad which improves iron absorption while the oil increases your Omega 3 intake.

do I really need to take supplements | Naturopath Bull Creek

Do I Really Need To Take Supplements

Do I Really Need To Take Supplements?  I Eat Healthily!

This is one of the most common questions I get asked by clients in the clinic.

After breaking down their diet and analysing the actual quality of nutrition is usually not even close to the recommended intake. Unfortunately due to the changes in food production over recent years, the quality of our fresh produce is not like it used to be. Nutritional deficiencies are on the rise along with the increase in incidence of diseases like diabetes, heart disease and cancer.

Every body is busy and with this comes for the desire for convenience in regard to eating and meal preparation. Taking this into consideration most people want something that is easy to make, relatively cheap and tastes good. Unfortunately these options are not always healthy and in result we are seeing developed countries getting sicker.

So let me ask you, Did you eat at least 3 meals today which contained a good quality protein with fresh vegetables and a source of omega 3 fatty acids?

Were your snacks in between those meals made up of those same 3 key components?

If you said no, then I can assure you, you do need nutritional supplementation. Children, teenagers, young adults, middle aged and elderly all require adequate nutrition to live healthy and encourage a quality of life.

If you are low in energy, suffer with high stress or anxiety and you cannot fall asleep easily, you are in the right place.  Want to more information about how you can improve your sleep and energy?

Contact Kathryn here to book your naturopathic consult and stop guessing the answer to “do I really need to take supplements”!