Flatter me, and I may not believe you. Criticize me, and I may not like you. Ignore me, and I may not forgive you. Encourage me, and I will not forget you.

May Focus

•  Ch…Ch…Changes
•  Mothers Day – the reality of being a mum
•  Its a girls life for sure!!!
•  Supplements for Women
•  Recipe of the month
•  A Poem – Thank you Mum

Ch..Ch..Changes

Have you ever thought of what our mothers do for us over our life time?… Read more here…

Mothers Day. The reality of being a mum

Mothers Day

Adolescent Girls, Young Ladies, Wives, Mothers, Grandmothers….

It’s a Girls Life for Sure!!!

Read more here…

Supplements for Women

A woman’s vitamin needs usually differ based on the stage she is at in her life, as well as on her lifestyle choices. A woman of childbearing age might require an adequate supply of one particular nutrient from say a woman going through menopause, who might require a completely different thing. A woman who is working out to build muscles might also need protein supplements for example, whereas someone who has a sedentary lifestyle might receive sufficient amounts from their diet.

Here are the essential vitamin supplements you will need: …Read more here…

Recipe of the month – Chargrilled Salmon and rice salad.

Salmon is a highly nutritious food.

High in protein, and the “good fats,” vitamin D, B12, niacin, and selenium, and is an excellent source of B6 and magnesium.

Find the recipe here…

A poem – Thank you mum

Have I said… thank you!

For yesterday and today

Have I said… thank you!

For all tomorrows on their way

Have I said… thank you!

For the love you give to me

Have I said… thank you!

Because you give it so easily

Thank you!… I at least should say

To tell you you’re the one

Thank you!…  I at least should say

For showing me right from wrong

Thank you!… I at least should say

For the one I have become

Thank you!…  I at least should say

Because you’re a special mum!

A healthy body comes from within – is all well in your world

Char grilled salmon with coriander pesto and rice noodle salad

Ingredients (serves 4)

• 200g vermicelli rice noodles

• 200g snow peas, thinly sliced lengthways into matchsticks

• 2 carrots, peeled, cut into matchsticks

• 1 bunch coriander, leaves picked

• 1 tbs lime juice

• 2 tsp sesame oil

• 4 (about 200g each) salmon fillets

• 2 tsp peanut oil

• 1 tbs toasted sesame seeds

• 1 quantity coriander pesto

• Lime wedges, to serve

Method

1. Place the noodles in a large heatproof bowl. Cover with plenty of boiling water and set aside for 5 minutes or until tender. Add the snow peas and set aside for 1 minute or until bright green and tender crisp. Refresh peas and noodles under cold running water. Drain well. Return to bowl and add the carrot, coriander, lime juice and sesame oil. Gently toss to combine. Season to taste with salt and pepper.

2. Heat a barbecue or char grill pan on high. Brush the salmon with the peanut oil and season with salt and pepper. Cook on char grill for 3-4 minutes each side for medium, or until cooked to your liking. Transfer salmon to a plate and cover with foil to keep warm. Set aside for 5 minutes to rest.

3. Divide the noodle salad evenly among serving dishes. Sprinkle with sesame seeds. Top with salmon and drizzle with coriander pesto. Serve immediately with lime wedges, if desired.

Here are the essential vitamin supplements you will need:

1 Folic acid. This is usually important for women wanting to become pregnant and is a requirement for prenatal treatment. Insufficient folic acid could put your baby at risk for brain and spinal cord defects. Folic acid is also believed to prevent certain conditions such as heart disease, high blood pressure and memory loss. Folic acid intake can be naturally boosted by eating dark green, leafy vegetables and drinking freshly made orange juice.

2 Vitamin C. This helps to boost the immune system to keep germs and bacteria at bay so that the body can heal quicker during times of sickness. Vitamin C also promotes tissue growth and reduces one’s risk of cancer. This is found in most fruits, but especially in citrus.

3 Iron. This is essential for menstruating women since iron deficiency can lead to anaemia which makes you weak. This can be found primarily in dark green, leafy vegetables.

4 Vitamin B 12. This is especially important if you are over the age of 50. This can prevent memory loss and heart disease. It is found naturally in poultry, lean meats and eggs.

5 Omega 3 fatty acids. Most people don’t get enough of this, which is why taking an omega 3 fatty acid supplement is very important. It helps to reduce the risk of osteoporosis, heart disease, and memory loss and is naturally food in fish, flax seed and walnuts.

6 Vitamin B6. This helps with the production of hormones and brain functioning. It is often taken by pregnant women to help with morning sickness as well, and helps to maintain the blood sugar level. It is usually found in beans, fortified cereals and poultry.

7 Calcium. This is crucial for the maintenance of strong bones but it also helps to reduce PMS symptoms in women. You can boost your intake by just buying the calcium supplement or increasing your consumption of dairy products such as milk and cheese.

8 Vitamin A. This helps to fight off infections and improve the health of your eye, while at the same time contributing to healthy bones and teeth. Carrots, eggs and liver are excellent sources of this vitamin.

9 Vitamin E. Every woman loves healthy hair and beautiful skin which is guaranteed with sufficient intake of this vitamin. This explains why it is featured in most shampoos and lotions which promise to give you healthy-looking skin and hair. It is mostly found in nuts.

 Disclaimer – self diagnosis is not encouraged. We would recommend that you seek expert advice for your unique requirements. Please be aware that just because you think you need one of these supplements your body may not be able to ustilise the benefits provided. To ensure complete and full benefit from any supplements you are taking please talk with Sharyn.

Adolescent Girls, Young Ladies, Wives, Mothers, Grandmothers….

It’s a Girls Life for Sure!!!

 Puberty

Breasts, bigger hips, growth spurts, sweating, body hair, oily skin, acne, menstruation, stomach cramps, headaches, ovulation, mood swings, anger, sadness, anxiety, excitement, romantic. Concerns, worries, increased responsibility, fitting in, what to wear, belonging?

 Love

Right hair doo, waxing, plucking, shaving, brazilians, high heels, sore feet, tight jeans, heart breaks, heart aches, tight bras, cleavage, makeup, late nights, no sleep, hormones out of control.

 Pregnancy

Cravings for pickled onions, darkening of your areolas, bleeding or cramping, bladder control, mood swings, tears, fatigue, tender and swollen breasts, altered sense of taste, heartburn, indigestion, haemorrhoids and constipation, morning sickness, missed period, weight gain, stretch marks, back aches, shortness of breath, varicose veins, dizzy spells, swelling, abdominal cramping, contractions, child birth.

 Menopause

Hot flushes, cold flushes, night sweats, irregular periods, menstrual irregularities, loss of libido, vaginal dryness, mood swings, sudden tears, fatigue, hair loss or facial hair, sleep disorders, difficulty concentrating, disorientation, mental confusion, disturbing memory lapses, dizziness, light headedness, episodes of loss of balance, weight gain, incontinence especially upon sneezing or laughing. Sudden bouts of bloat, increase in allergies, changes in fingernails, too soft or too brittle, changes in body odour, bouts of rapid heartbeat, depression, anxiety, irritability, panic disorder, feelings of dread or apprehension or doom. Painful breasts, headaches, aching or sore joints, muscles and tendons. Burning tongue, burning roof or bad taste in your mouth or smelly breath. Digestive problems such as gastrointestinal upsets or indigestion, flatulence, gas pain or nausea. Gum problems such as bleeding. Itchy, crawly skin or tingling extremities.

But if you have experienced any of or all of these symptoms you are like many other women.

SO….. For all you men out there, next time we ask you to put the bin out…. Just say YES and be grateful you are a man.

On a more serious note however, there are many ways to help combat the symptoms that we as women experience over our life time. Diet and exercise are great but sometimes we need supplements to help balance our hormone levels or to keep our energy levels at a point that we can continue with all that is required to get through the day.

This is where Sharyn at Perfect Health can help.

Many of us believe that we are the only ones going

through life feeling the way we do.

You are not alone!

Cooking, breakfast, lunch and dinner, sets the table, clears the table, washes dishes, washes clothes, makes beds, puts toys away, changes nappies, water the garden, changes sheets, vacuum, dust, irons, homework, school lunches, buys groceries, puts groceries away, drives kids to school and I am sure that list could go on.

Well this month’s ch ch ch change is to take one chore from your mum to show her your appreciation.  Contributing to your family’s environment is a wonderful way to form those strong family bonds.

And for those who are now all grown up…  why don’t you call your mum or dad every week to show them you care.  Most elderly people are very lonely and feel isolated.  You have the ability to change this for the positive and remind them that they are loved.

When you come to the end of your rope, tie a knot and hang on.

Franklin D Roosevelt

 April Focus

• Ch…Ch…Changes
• Depression – Finding it hard to cope? Why is that?
• Friendly Foods
• Australian Bush Flowers
• Recipe of the month – Lentil Dhal
• A Poem – Strong Again

 Ch…Ch…Changes

Get some light and fresh air

Your hormones are affected by your body clock. That’s why people are more likely to experience depression in the winter season, when the dark and gloomy weather confuse the body’s experience of day and night.

So, one easy way to boost your mood is to spend at least half an hour in the bright morning light. And if you still feel down… eat dark chocolate that will surely get your endorphins and serotonin going! But in moderation OK!

Now that does not sound like a hard thing to ch ch ch change especially if it fights away the blues!! …Read more here….

 Depression Finding it hard to cope? Why is that??

There is a world of difference between having a bad day and suffering full-blown depression. Older people tend to suffer more incidences of depression due to poor nutrition, the loss of a loved one, feelings of no longer being useful and so on. And persistent mild depression at any age lowers immunity and the ability to fight off disease…..Read more here….

Friendly Foods

Serotonin is a brain chemical believed to promote calmness and ease depression. Foods themselves don’t contain serotonin but what you eat may be able to tip the balance in favour of increased serotonin production in the brain.

Most notably, a carbohydrate rich diet – plenty of pasta, wholemeal bread, high fibre cereals etc – is thought to help. ….Read more here….

Australian Bush Flowers

There are several Australian Bush Flower Essences that can also assist with fighting the blues.  Combinations such as Emergency, Confid, Calm & Clear Essence all help with controlling fear, low self esteem and worry.

Other Individual Essences target the emotional demands of everyday life. ….Read more here….

Recipe of the month

Lentil Dhal

Lentils are a good source of tryptophan. How does that help fight depression? Well, tryptophan is an amino acid that triggers production of serotonin. That’s a ‘feel good’ substance produced by the brain. Lentils really can lift your mood. Carbohydrates also boost serotonin, so lentils score there as well. Add them to soups, stews and casseroles to eat yourself out of depression.

….Read more here….

A Poem

Strong Again!

You were the one who hurt me so

You were the one not there

You were the one who put me last

You said you did not care

I felt I was not pretty

I felt so down depressed

I felt I was not worthy

I made myself regress

Many nights I cried to sleep

With bad voices in my head

Many nights I dwelled on my thoughts

That I’d be better off just dead

Then mornings I would wake

Hoping for some sun

Remembering some happy things

That in my past I’d done

Very slowly I grew strong

Getting demons from my head

Til the day I realised

The gift of life instead

Today I understand

How important life can be

And in “my world” I keep at bay

Those ones with negativity

They were so wrong to judge me

They did not even see

The beauty that resides within

The beauty that is me!!

It matters not, what others think

It matters not, with what they say

I now know Life’s a precious gift

And I am not giving it away!

By ME

A healthy body comes from within – is all well in your world

Preparation Time – 10 minutes

Cooking Time – 20 minutes

Ingredients (serves 4)

• 1 cup (210g) red lentils, rinsed well

• 3cm fresh ginger, sliced

• 2 bay leaves

• 1 cinnamon stick

• 2 tbs (40g) butter

• 1 large onion, finely chopped

• 2 cloves garlic, crushed

• 2 tsp turmeric

• 1 tsp cumin

• 1/2 tsp garam marsala

• 1/2 tsp chilli flakes

• 2 tbs lemon juice

• 1/2-1 tsp salt

• 1 tbs chopped coriander leaves

• Naan bread or pappadums, to serve

Method

1. Place lentils, ginger, bay leaves and cinnamon in a large saucepan with 3 cups of cold water. Bring to the boil, reduce the heat to medium and simmer, stirring to prevent sticking for 10-12 minutes. Discard spices and set aside.

2. Heat the butter in a large frying pan over a medium high heat. Add the onion and cook for 3 minutes. Stir in the garlic, turmeric, cumin, garam marsala and chilli flakes and cook for a further minute or until fragrant. Stir in the lemon juice and season to taste with salt.

3. Add the lentils to the pan and mix well. Cook for a further 3 minutes, stirring constantly. Remove from the heat. Stir in coriander and serve hot with naan bread or pappadums.

Serotonin is a brain chemical believed to promote calmness and ease depression. Foods themselves don’t contain serotonin but what you eat may be able to tip the balance in favour of increased serotonin production in the brain.

Most notably, a carbohydrate rich diet – plenty of pasta, wholemeal bread, high fibre cereals etc – is thought to help.

Other suggestions which may help are to get a sufficient intake of essential fats from sources like vegetable oil, nuts, green leafy vegetables and fish. A very low fat intake has been linked with higher rates of depression and suicide.

To help raise serotonin levels, eat more foods containing tryptophan, such as fish, turkey, avocado, cottage cheese, organic meats, beans, lentils, cooked tofu, wheat germ and bananas.

Foods containing the amino acids phenylalinine and tyrosine can also help to raise mood and boost motivation; these include low- fat meats, fish, eggs, wheat germ, dairy foods, oats, nuts, avocados, bananas and chocolate.  This is why eating chocolate often makes you feel good.  But eat dark chocolate, not milk. 

Spicy foods that contain cayenne pepper produce endorphins that help raise your mood too.

There are several Australian Bush Flower Essences that can also assist with fighting the blues.  Combinations such as Emergency, Confid, Calm & Clear Essence all help with controlling fear, low self esteem and worry.

Other Individual Essences target the emotional demands of everyday life.

Sturt Desert Rose

This essence is said to resolve feelings of guilt and low self-esteem, and to help people be true to themselves.

Boronia

Boronia is said to help in situations where someone cannot get someone out of their head, situations where they are pining for a lost love or something similar. It is also said to help people who are obsessively thinking about something and cannot obtain peace of mind.

Bottlebrush

This essence is said to help in situations where someone is having difficulty adjusting to major changes in life or substantially new and challenging roles, eg parenthood, major career change, impending death and so on. The essence is said to help them cope with new changes and give them the ability to move on.

Crowea

Crowea is said to help people who are worried and anxious, often for no apparent reason. It is said to help them feel calmer, more “centred” and more peaceful. It is also said to have a general “balancing” effect on the body and feelings in a way that is similar to a treatment of Kinesiology.

Dagger Hakea

This essence is said to help resolve feelings of resentment and bitterness that have accumulated.

Tall Yellow Top

This essence is said to help with feelings of alienation, not belonging, of feeling that one was born on the wrong planet.

Waratah

Waratah is said to help with depression and to also help people remember and utilise old survival skills when needed.

Finding it hard to cope? Why is that??

There is a world of difference between having a bad day and suffering full-blown depression. Older people tend to suffer more incidences of depression due to poor nutrition, the loss of a loved one, feelings of no longer being useful and so on. And persistent mild depression at any age lowers immunity and the ability to fight off disease.

A truly depressed person has an all-pervading feeling of sadness. Other typical symptoms include feeling worthless, inadequate or incompetent. And if you also suffer from loss of interest or pleasure in your job, family life, hobbies or sex, difficulty concentrating r remembering , insomnia, over or under eating, unusual irritability a sense of humour failure, a feeling of being downhearted that just won’t go away, frequent unexplained crying spells or recurrent thoughts of death or suicide, then you may be clinically depressed and you should seek help.

Depressed people often isolate themselves by withdrawing from friends and family. Not all symptoms denoted clinical depress. For example, if you are feeling total apathy, like you just don’t want to get up in the morning, then such symptoms can most definitely be linked to adrenal exhaustion. Hormonal imbalances, low blood sugar and poor thyroid function can also trigger depressive type symptoms.

The more junk, pre packaged, high saturated fat, sugary type foods and drinks you ingest, the more likely you are to feel depressed. This is because you are deficient in vital nutrients and essential fats and your body’s demands is exceeding its supply. When violent and hyperactive depressed people are given a healthier diet and take more exercise and the right supplement, their personalities usually alter completely for the better. Sugar and stimulants alter brain chemistry and alter behaviour. This has been proven time and time again, and it’s now time for us to take notice and act.

Some ways to help beat the blues and that depressive feeling

Friendly foods
Australian Bush Flowers

Helpful Hints

• Natural sunlight helps to suppress production of the hormone melatonin, which is produced by the pineal gland at night. This is why we tend to feel more depressed and sleepy during the winter months. Melatonin aids sleep and acts as an important antioxidant, but if you are depressed then you need less melatonin. Therefore, get out into daylight as much as you possibly can, especially in the mornings.

• Regular exercise is vital in the fight against depression. Exercise and sunlight release endorphins, natural antidepressants, which raise your mood. Regular exercise can help you sleep better, feel better, look better and provide you with an enhanced self image.

• Do volunteer work, as helping other can boost self esteem.

• Watch videos, DVDs and films that make you laugh. Laughter produces natural mood boosting chemicals in the body.

• Be sure to get enough sleep, but get up after 8 hours or so.