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Below is a list of cold and flu preventative tips remedies to help you fight colds and flu's this winter. 


  • Rest and get 8 hours sleep plus a day. Lack of sleep effects immunity. 
  • Moderate alcohol consumption. If you are continually getting sick high levels of alcohol consumption maybe the reason. Alcohol depletes zinc levels. The enzyme alcohol dehydrogenase is required to break down alcohol in the body. The production of this enzyme requires zinc. Low zinc levels can result form excessive alcohol consumption, affecting our immunity. Consider a daily multi and liver herbs when consuming alcohol. 
  • Do not suppress fever – your immune system uses the fever to kill the virus. If you are able to, rest without drugs, avoid paracetamol, and let your immune system do its job. Recent research has shown that paracetamol reduces the antioxidant capacity in the lung, and regular use increases the risk for asthma and other lung problems. Also Research from the American College of Clinical Pharmacy confirmed that suppressing your fever also suppresses your immune system. The duration of illness averaged one full day longer when you use drugs for your fever. Exceptions to using paracetamol include managing very high fever in small children. 
  • Avoid refined sugar – it suppresses immune function. High sugar consumption effects vitamin C absorption in the body and hence immunity. 
  • Avoid cow’s milk , orange juice and wheat - the casein in milk is mucous forming, especially in people with blood type A and O. Also avoid wheat and orange juice when you have a cold in particular.. These are also mucous forming foods. 
  • Food allergies: Have a large impact on the immune system and need to be dealt with. Please see our allergy page on our website. or  visit  our wheat and dairy free pages  if applicable.


      ·Eat lightly – food in the intestine is a burden for the immune system.  

  • Eat chicken and vegetable soup – chicken contains the amino acid cysteine, which thins mucous. Vegetables add extra nutirionn in an easily digested form. 
  • Vitamin A – supports immune function and reduces mucous. During the acute phase, adults can take 50,000 IU per day (avoid during pregnancy).

       · Zinc –supports immune function. 

      ·  Vitamin C with bioflavonoids and zinc – supports immune function 

  • Garlic- a natural antibiotic, and is excellent for sinus infections. Eat raw mashed with avocado for easy compliance in times of illness.

Our recommended supplements: 

Available on our web site.

Beta AC with zinc or Bioceuticals Ultra Potent C Powder: Can be taken for prevention. Increase dose to 2-3 times daily if cold and flu symptoms develop. 

Mediherb Echinacea premium: For best results take as soon as symptoms are apparent. Can be taken when around sick people in the office to prevent cold and flu.  

 Mediherb Garlic Forte: Enhance winter immunity and prevents cold and flus

Mediherb Astragalus Complex: For long periods of illness i.e. glandular fever, auntoimmune conditions associated with poor energy or repeated bouts of colds and flu

Tresos B: A daily multi supports immune function.

Bioceuticals Olive Leaf Extract: support immunity and respiratory disorders

Bioceuticals Armaforce: Boost immunity and reduce  cold and flu symptoms



Time to cleanse the body, alkalise the blood, detox the liver and enhance your energy levels. Lose some of those winter kilos and see your skin radiate.


Set aside 2 weeks ideally. One week, if that is all you can commit to.

This diet is low in animal products, wheat and dairy. High in alkalizing, nutrient dense and antioxidant rich foods. It is designed to not take too much preparation time and to fit in with everyone’s budgets.

Who needs to detox? Any one suffers from the following:

Chronic recurring infections, Muscle weakness or pain

Headaches or migraines, Chronic tiredness, chronic fatigue syndrome, Digestive discomfort, loss of appetite, irritable bowel syndrome, Nausea, Abdominal bloating

Intolerance to fatty foods, Multiple chemical sensitivities e.g. hayfever, foods, asthma, skin rashes, red itching eyes, Hormonal imbalances, Alcohol excess/drug abuse

Exposure to occupational or environmental pesticides, insecticides, herbicides, Diet high in saturated fats and refined sugars, particularly when combined with weight gain around the abdomen, Raised cholesterol/blood pressure levels, Bad breath, Mood changes, depression and foggy brain

Anyone, who eats processed foods, drink alcohol, eats a diet high in refined flour products, meat and dairy. Anyone who don’t eat 5 plus serves of vegetables a day and 2 serves of fruit.

Anyone looking to lead a long healthy disease free life!!

The Detoxification Diet Plan


Recommended one to two cold pressed juices a day. Vary between fruit and vegetable.

No alcohol or coffee. Drink 1.5-2 litres of fluid a day including juices and herbal teas.

Breakfast Suggested Options

  1. Oats cooked with water or non dairy milk (almond, soy, quinoa, hazelnut, oat, rice milk) chia seeds and dates
  2. Fruit salad and quality organic yoghurt or Jalna.
  3. veggies juice or fruit juice
  4. muesli, fruit and non dairy milk alternative
  5. smoothie made with non dairy milk alternative or pea protein and banana, strawberries and chia seeds
  6. Papaya and yoghurt.

Lunch Suggested Options

Leanne super salad with spinach fritata

Rye toast with avocado and tomato and seed topping

Fruit salad and yoghurt. With a sprinkling of chia seeds

Papaya salad and spinach fritata

Pumpkin and Spinach Salad

Dinner Suggested Options

Leanne super salad with salmon

Roasted veggie and pine nut pasta dish

Papaya and rocket salad with Spinach Frittata

Lentil and tomato pasta sauce with buckwheat or rice noodles

Leanne Super salad with 2 boiled eggs, kumara or sweet potato cubes dressed with lemon and olive oil

Pumpkin and Spinach Salad

For more recipe suggestions visit our healthy recipe page and liver detox pages:

Snacks Suggested options


Nuts and seeds

Watermelon juice with a squeeze of lemon

Liver Juice recipe Juice: beetroot, carrots, pineapple and ginger

Pineapple and mint juice

Carrot, apple and beetroot juice

Smoothie (as above)

Herbal Tea. Ideally drink a few cups a day. Choose any herbal tea variety you prefer.

Ginger tea. Boil fresh slices of ginger in a small pot of water for about 15-20 minutes and drink. This is great for detoxifying parabens and reducing any body inflammations.



Leanne’s Super Salad

Rocket and or Spinach

Crated carrot

Crated beetroot


Spanish onions

Optional extras or vary with the following: pine nuts, almonds, avocado, cucumber, grated zuchinni, pumpkin and or sunflower seeds

Dressing; flaxseed, apple cider vinegar. Optional, add garlic honey and soy.

Pumpkin and Spinach Salad

600g butternut pumpkin, peeled, cut into wedges

2tsp olive oil

2tsp honey

2tsp sesame seeds

1tbs lemon juice

1tbs honey extra

2tbs extra virgin olive oil

2tsp wholegrain mustard

1x150g pkt spinach

1 X 75g tasted pine nuts

1.Preheat oven to 220 C. Line a baking tray with non stick baking paper.

2.Place the pumkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated, place in a single layer on the lined tray. Bake, turning once during cooking,25 min or until golden brown. Remove from the oven and sprinkle with sesame seeds. Return to the oven for 5minutes or until the seeds are lightly toasted. Remove from the oven

3. and set aside for 30 min to cool.

4. Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw top jar and shake until well combined.

5.Place the pumpkin , spinach and pine nuts in a large bowl, drizzle with the dressing and gently toss until well combined, season with salt and pepper, serve immediately.

Lentil Pasta recipe

1 tablespoon olive oil

1 brown onion, finely chopped

2 celery sticks, ends trimmed, finely chopped

2 carrots, peeled, coarsely grated

2 garlic cloves, crushed

200g lentils

500g jar pasta sauce

500g wholewheat pasta

Season with lemon juice, basil, oregano either fresh or dry


Heat the oil in a large saucepan over medium heat. Add the onion, celery, carrot and garlic, and cook, stirring, for 4 minutes or until the vegetables soften.

Stir in the lentils, tomato, tomato pasta sauce. Add seasonings. Increase heat to medium-high and bring to the boil. Reduce heat to medium. Simmer, partially covered, for 20 minutes or until the mixture thickens.

Meanwhile, cook the pasta in a large saucepan of boiling water following packet directions or until al dente.

Add sauce to pasta. Combine. Serve.

Spinach Frittata

Ingredients (serves 4)

400g sweet potato or kumera, peeled, cut into 3cm pieces

1 tbs olive oil

120g baby spinach leaves or silverbeet approximately

6 eggs

1 garlic clove, crushed

Salt & freshly ground black pepper


Cook the sweet potato in a large saucepan of salted boiling water for 10 minutes or until tender. Drain well.

Heat oil in a 20cm-diameter (base measurement) pan over medium-high heat. Add the potato and cook, stirring occasionally, for 5-6 minutes or until golden. Reduce heat to medium. Add the baby spinach leaves and cook, stirring occasionally, for 2 minutes or until spinach wilts.

Preheat grill on high. Whisk together the eggs, and garlic in a medium jug.

Pour the egg mixture into the pan. Cook for 4-5 minutes or until frittata is set around the edge but still runny in the centre. Cook under preheated grill for 3-4 minutes or until golden brown and just set. Cut into wedges to serve.

Papaya and Rocket Salad (visit healthy recipes page on website)

Roasted Vegetable and Pinenut Pasta (visit healthy recipes page on website)


Supplements (see our shopping page for more information on the below 4 supplements)

1. SPIRULINA tablets, twice daily, after breakfast and after dinner.

2. MEDIHERB LIVCO tablets twice daily, after breakfast and after dinner.

Optional Supplements

3. TRESOS B multivitamin and antioxidant supplement. For those who’s liver needs some extra work Vitamin B1 helps to deal with the effects of alcohol, smoking and heavy metals. B2 is used to produce glutathione. Vitamin B3 is needed for the breakdown of several toxins, while B4 detoxifies the acetaldehyde byproduct of alcohol breakdown. Also B6 magnesium and chromium helps stabilize blood sugar.

Small 50 $27 Large 150 $56

4. Vital Greens. Add to juices once or twice daily.

Don’t forget to include some exercise in your detox plan. A daily walk, run yoga classes or cycle or what ever form of exercise your prefer. A massage is a nice treat while doing a detox.. Relaxation is all part of the healing program.

Recommended Supplements; Eagles Tresos B multivitamin and antioxidant formula, beta ac (includes zinc), mediherb livco, mediherb silymarin, fish oil and pretorius krill oil. Mediherb Vitex for hormonal acne only. Tumeric, co enzyme q10, organic spirulina and vital greens. Thompsons resveratrol, Bioceuticals Zinc sustain, Eagles zinc zentith.

Ask our naturopath Click here to email Leanne or ph 0402 356 548



Are you spending lots of money on designer creams that claim to reduce wrinkles and improve skin only to be disappointed? Does beauty come from within? Here is a list of food and lifestyle tips that will have your skin glowing in no time, help delay the ageing process and keep wrinkles away!

Antioxidants: Loading your diet with foods rich in vitamins and antioxidants such as citrus fruits, broccoli, berries and leafy greens can also give your skin the nutrients needed to retain a more youthful look.

Some studies have shown that consuming antioxidants such as vitamin C, vitamin E and co enzyme q10 in your diet can help prevent damage from ultraviolet rays and improve the look of wrinkles and other sun-related signs of aging

Antioxidants play a major role in destroying free radicals - electrochemically unbalanced molecules that are continually generated within our bodies by chemicals, too much sun and stress.

The main victim of free radical damage in skin is collagen, which keeps skin looking plump and elastic. Uncooked, highly coloured fresh fruit and vegetables are the best places to find high levels of antioxidants.

Best Sources: berries (strawberries, raspberries, blackcurrants); black grapes; Brazil nuts; broccoli; carrots; cherries; chestnuts; hazelnuts; kale; raisins; papaya; peas; peppers; prunes; spinach; sweet potatoes and tomatoes. Supplements; beta ac, organic spirulina, vital greens and tumeric.

Vitamin C: A potent antioxidant, vitamin C is essential for the production of collagen, the elastic tissue in skin that declines with age. Smoking, stress and sun exposure can drain vitamin C from the skin, leaving it vulnerable to damage.
Best sources: Peppers, peas, kiwi fruit, strawberries and tomatoes and citrus fruits and other fruits.

Vitamin E: An antioxidant, this works with selenium and has a powerful action against free radical damage. It also helps the skin retain moisture. Premature wrinkles, pale skin, acne, easy bruising and slow wound healing may indicate a deficiency.
Best sources: Vegetable oils, nuts and seeds, peanut butter, wheatgerm, wholegrains, avocados


Vitamin B Complex: B vitamins help to release energy from food for skin metabolism and have a role in keeping skin moist and smooth.

Best sources: All vegetables!! oily fish, poultry, red meat, offal, eggs, bananas, soya beans, wholegrains, wheatgerm, peanut butter,.oats


Omega 3/essential fatty acids intake intake:Studies have also shown that eating salmon and other fish high in protein and omega-3 fatty acids strengthens the skin and reduces the appearance of wrinkles.

Best Souces: walnuts, cashews, pinenutes, avocados, almonds, salmon with skin, sardines, flaxseeds and flaxseed oil, fish oil or krill oil

Vitamins A: Involved in forming new skin cells, vitamin A helps keep skin supple and is vital for healthy eyes and hair. Dry, flaky skin can indicate a deficiency.
Best Sources:  liver, oily fish and eggs. It can also be manufactured by the body from beta-carotene: carrots, mangoes, sweet potato, apricots nectarines and other orange fruits and vegetables.


Zinc:Vital to the immune system and the manufacture of collagen, zinc also speeds up healing. Lack of zinc can lead to stretch marks and stubborn blemishes. A dull complexion, white spots on fingernails, and dandruff are signs of deficiency.
Best sources: Seafood, red meat, offal, turkey, cheese, brewer's yeast, eggs, nuts, pumpkin seeds, wholegrains and mushrooms.  

Hydration Levels; Staying hydrated by drinking water and eating fruits and vegetables full of fluids can help moisturize your skin and flush out damaging toxins. Caffeine and alsohol have a dehydrating effect on the skin.

High protein /low carb diets. Although they may help your waistline have a dehydrating efect on the skin and produce toxic byproducts which can cause free radical damage in the body.

Avoid Sugar. Sugar decreases absorption of Vitamin C

Exercise: By increasing bloodflow, exercise helps nourish the skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin. In addition improved blood flow helps carry away waste products, including free radicals from working cells. However the job of detoxifying the skin cells by neutralizing toxins belongs mainly to the liver.

Liver and alcohol: Processing alcohol in the body depletes zinc, magnesium and B vitamins all essential nutrients for healthy skin. Red wine in moderation, is the best alcohol to consume due to its high antioxidant content. Also ensure you keep hydration levels up when consuming alcohol. Poor diet also effects liver function. An unhealthy liver equals unhealthy skin. Poor liver function can result in hormonal acne and dull skin.

As you age, your skin loses its elasticity and ability to retain moisture. Over time, these sensitive tissues, especially those most often exposed to the sun, begin to show fine lines and wrinkles. You can improve your skin's youthful appearance by carefully choosing what foods you consume and increasing antioxidants in your diet.

Eczema: Often food allergies need to be addressed. More commonly wheat and dairy. Are there digestion issues related to food? These need to be addressed. Please contact our naturopath.

Detox using spirulina and vital greens and anitinflammatories like krill oil and tumeric. Beta ac is important to enhnace immune function, Diet is also important.

Acne: If hormonal. This means it is worse around that time of the month Chaste Tree is the best herb. Of ten a liver heb like silymarin is need in conjunction to balance out hormones. Chaste Tree can work for male and female teenage acne.

If diet is poor tresos B is recommended along with improvements




A vegetarian diet is worth considering as a preventative diet against many diseases including cancers, heart disease and diabetes. Studies have concluded that vegetarians are 40% less likely to develop cancer.


When exploring the history of civilisations that have existed on largely vegetarian diet it is interesting to note the longevity of these cultures. The Hunza people of the Himalayas existed on a vegetarian diet consisting of lots of fresh fruit and vegetables, dried fruit, legumes, wholefoods, a little goats cheese. Meat was only eaten on ceremonial occasions. They did indulge in strong grape wine. Everything was grown organically on mineral rich soils.

In their way of life there was no refined sugar, no pasteurisation of milk, , no hydrogenated oils, no chemical fertilisers and pesticides.


Most people live to over one hundred years old, commonly to one hundred and twenty and some are reported to live to over one hundred and fifty years of age. Most lived with relative freedom from disease.


The Hunza people have been widely studied by many groups of western medical practitioners.


Foods To Avoid

Meat : Beef, chicken duck, fish seafood, mutton, lamb etc


As part of a vegetarian lifestyle it is also recommended to avoid foods high in refined sugars, flours (ie white flour), additives. These may include soft drinks, white bread and pasta, packaged supermarket foods.


Foods To Eat

Whole foods: brown rice, whole grain breads, rye oat and soy breads, buckwheat noodles and flour. Good quality breads can be purchased from a health food shop.

Legumes: adzuki beans, lentils, kidney beans, navy beans, pinto beans, chick peas, peanuts.

All fresh fruits and vegetables, fruit and vegetable juices.

Breakfast Cereals: muesli, oats, granola.

Herbal Teas: dandelion, green tea, licorice, chamomile, chai, fennel etc

Soy Products: tofu, tempeh, soy milk, soy yoghurt

Nuts and seeds: pumpkin, sesame, sunflower seeds. Brazil nuts, hazelnuts, pine nuts,

Cashew nuts, macadamia nuts, pecan nuts.


Where possible and if your budget allows organic foods should be eaten in preference to non organic produce.


Principles of Vegetarian Protein Combining


Vegetarian diets of plant based foods only, supply sufficient protein providing complementary protein combining is practised. A combination of whole grains, legumes, seeds and nuts and vegetables supply adequate protein provided these foods are eaten in the same meal or within a four hour period of each other. A vegetarian meal delivers high quality protein when two or more different sources of plant proteins are combined , each supplying amino acids which are missing from the other sources. This principle is essential for maintaining a healthy vegetarian diet.


Eggs, cheese and other dairy products, tofu, tempeh are already complete proteins and hence no protein combining is required when eating these foods.




Roasted Vegetable and Tofu Miso Soup

Roast vegetables- sweet potato, zucchini, onion, garlic (several cloves) capsicum. Sprinkle with sesame seeds.

Soups base: Miso paste approximately 2 tablespoons dissolved in water, add grated ginger, 1 tsp sesame oil, chilli flakes, ¼ of a cup mirin, seaweed of choice i.e chopped up nori sheets or kombu.


Add tofu chopped up near end of cooking (you can use firm of soft tofu and even tempeh goes quite well). Add roasted vegetables and serve with buckwheat noodles or basmati/brown rice. This is great in winter!!



Bean and Almond Salad


Green beans (steamed)





Eggs optional


Dressing, lemon juice and flaxseed oil.


Recommended Supplements:  Vital Greens Pea protein, Tresos b multivitamin, Bioceuticals Iron sustain, Eagles Haem Red

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