• Healthy Gut

    Over 2000 years ago, Hippocrates, a great physician, said ‘All disease starts in the gut’ and now research is starting to reveal that good overall health starts with a healthy gut. You’ve probably heard of the term ‘leaky gut’? To make it simple, things like an imbalance in gut bacteria, medications such as NSAIDs and antibiotics, long term stress and a poor diet- processed foods, foods low in fibre, foods high in sugar and refined carbohydrates, can damage the gut lining and can affect the good residential bacteria. Chronic inflammation of the gut wall can eventually lead to tiny pin prick holes. Where the gut wall is meant to be a barrier, it now lets undigested food particles, toxins and bacteria, back into the bloodstream and cause havoc on the body.

    Gut problems can present as:

    • Inflammation of the skin, such as eczema and acne
    • Lower digestive complaints such as bloating, flatulence, diarrhoea, constipation
    • Food allergies and/or sensitivities
    • Low mood and anxiety
    • Auto immune conditions
    • Frequent infections

    So what can we do to heal the gut and get it back to its optimal functioning?

    ●  Remove foods that you notice you react to and other inflammatory foods like gluten, dairy and sugar. Start a food journal, where you can, mark down what foods you eat and if you react to them.

    ● Chew your food slowly and thoroughly. This makes sure that you're breaking it down enough so its; easier for the rest of your digestion to happen more efficiently.

    ● Manage your stress. If you can't eliminate the stressor, try things like meditation or listening to music to help you relax.

    ● Rule out any parasitic infection by seeing a healthcare professional for testing.

    ● Add probiotic foods to your diet. Probiotics selectively stimulate the growth and activity of our own beneficial gut bacteria. These can be obtained in fermented foods like Kefir, Kombucha, Tempeh, and Sauerkraut.

    ● Chose a high potency probiotic to help replenish the guts good bacteria and to fight off the unwanted bacteria.

    ● Repair the gut lining with the amino acid L-glutamine.

    Our Naturopaths can help identify triggers, help relieve symptoms and assist your gut on its healing process, by making personalised herbal formulas, recommending supplements and tailoring your diet to your needs.

    Sheridan Lee (Adv Dip Nat)

  • Dairy and Nut-Free Trail Mix


    Serves: 6

    ½ cup Lotus Pepitas 

    ½ cup Sweet William Dairy Free Baking Choc Chips 

    ½ cup Chefs Choice Organic Dried Whole Cranberries 

    ½ cup Chefs Choice Dried Whole Blueberries


    1. In a large bowl, combine seeds, dried fruit, and chocolate. Serve.
  • Lactose Intolerance Or Milk Allergy: What’s The Difference?

    The words intolerance and allergy are sometimes used interchangeably by people when discussing foods they react to. While some symptoms are particular to both intolerances and allergies, they develop for different reasons and treatment needs to be approached differently.

    Dairy products are a common food that can elicit an adverse response, however the reasons for this can be quite different. Dairy products consist of water, fat, protein, sugar and vitamins and minerals. While people might not be able to absorb fats sufficiently and thus have a reaction to dairy, the most common causes are protein (allergy) and sugar (intolerance).

    The main proteins found in dairy products are whey and casein; these are the substances that cause an allergic reaction. In Australia, one in 50 infants are allergic to dairy products, however the majority will outgrow this by around the age of 4. An allergic reaction can occur within minutes of milk consumption, or take up to hours – or even several days - to present. Symptoms include hives, eczema, facial swelling, vomiting, diarrhoea, raspy breath, wheezing, asthma or anaphylaxis.

    Lactose is the sugar that is found in dairy products. It is broken down in the body by an enzyme called lactase, which is produced in the small intestine (this is where the majority of the nutrients in our food are absorbed). Approximately 65% of the world’s population has a reduced ability to digest lactose effectively, due to lactase production declining significantly from between the ages of 2 to 15 years.  This means that the body cannot brake down the sugars effectively and stay in the digestive tract longer, leading to gas, bloating, nausea, diarrhoea and even vomiting.

    Intolerance to dairy can also be the result of other issues in the gut. Conditions such as Coeliac disease, IBS and Crohn’s all create inflammation within the digestive tract which, in turn, compromises digestion. Over a period of time, this can manifest into one or more food intolerances – amongst other signs and symptoms - of which dairy is quite common. (Fructose malabsorption is another condition that can have a similar presentation as dairy intolerance and many people experiencing issues with these foods will have difficulty digesting dairy products.)

    Quite obviously, avoidance of all dairy products is necessary in the presence of a dairy allergy. While an intolerance to dairy still requires abstinence, if the reason for the intolerance is due to an inflammatory condition (such as those mentioned above), your naturopath or nutritionist can establish a treatment plan to promote healing and repair within the digestive tract. This may allow for graduated reintroduction of some of these foods in the future, although this is very much on a case by case basis.

    Julie Brennan

    BHlthsc (Naturopathy)


    ASCIA (2016), Cow’s milk (dairy) allergy, https://www.allergy.org.au/patients/food-allergy/cows-milk-dairy-allergy 

    Genetics Home Reference, (2017), https://ghr.nlm.nih.gov/condition/lactose-intolerance

    Milk Facts (n.d.), http://www.milkfacts.info/Milk%20Composition/Milk%20Composition%20Page.htm

  • Orange and Carrot Cupcakes

    A quick and easy treat that is gluten and dairy-free. Make it egg-free with Orgran No Egg (Egg Replacer) 200g

    Cooks in

    22 Minutes

    Makes 12


    175g Now Real Food Date Sugar

    200g Well & Good Gluten Free Self Raising Flour

    1 tsp Lotus Bi-Carb Soda Aluminium Free

    2 tsp mixed spice

    zest 1 orange

    2 eggs

    150ml Melrose Organic Sunflower Cooking Oil

    200g carrots, grated


    1. Preheat oven to 180 °C and Line a 12-hole muffin tin with cases.
    2. In a large mixing bowl, mix the sugar, flours, bicarbonate of soda, mixed spice and orange zest. Whisk together the eggs and oil, then stir into the dry ingredients with the grated carrot.
    3. Divide the mixture between cases and bake for 20-22 mins until a skewer poked in comes out clean. Cool on a wire rack before icing. Serve.
  • Orgran Famous Shortbread

    Quick and easy!


    Cook Time: 25mins

    Serves: 24


    • Preheat oven to 150°C (300°F)
    • Melt butter in a saucepan that large enough to mix all of the ingredients.
    • Remove from heat.
    • Sift Orgran self-raising flour, Orgran plain flour and icing sugar into the saucepan. Mix well with a wooden spoon.
    • Knead the dough for 1 minute or until well combined, add more self-raising flour if the mixture is wet or sticky.
    • Roll into 1 cm thick shapes if you wish. (It is easier to work on a slightly greased surface.)
    • Place on a greased oven tray lined with baking paper. Prick dough with a fork.
    • Bake in preheated oven for 20-25 minutes or until lightly golden.NOTE: Dough may crumble easily, however shortbreads can still be made.
  • Orgran Vegan Lemon Meringue Cheesecake Bites

    A yummy treat the whole family can enjoy!


    Serves: 15


    • 3/4 cup Almonds
    • 1/4 cup Chopped Dried Fruits (dates, apriocots, figs, sultanas)





    • Blitz almonds in a blender for approx. 1 minute until they become a fine crumb.
    • Add drained chopped fruit and blend again.
    • Press into the base of molds using your fingers until firmly packed. Put in the freeze while you make the filling.


    • Blend all ingredients in a blender until smooth.
    • Add more sweetener or lemon to suit taste preference. Freeze overnight until firm.


    • Preheat oven to 100°C. Mix the ORGRAN No Egg™ Egg Replacer and pectin together in a mixing bowl.
    • Add the water and beat on high speed for approx. 10 minutes. After 10 minutes, keep beating and add the vanilla and icing sugar slowly. Continue to mix for a further 10 minutes.
    • Please mix in a piping bag and let sit for approx 15 minutes to thicken. Place desired shapes into a baking tray lined with non stick paper. Bake for 5 minutes until firm on the outside and soft on the inside.
    • Allow to cool and place on top of lemon cheesecakes and serve.
  • Lotus Chocolate Mousse

    Delicious easy treat!


    Serves: 2-4


    Blend avocado in a food processor until smooth. Add the rest of the ingredients and blend until mixture is combined. Chill in the fridge for 2 hours. Garnish with crumbled pieces of chocolate.

  • Lotus Fibre Cleanse Smoothie

    Quick and easy smoothie!


    Serves: 1

    1 cup milk (of your choice e.g almond milk)
    1/2 cup yoghurt (make it dairy free and try Kingland Dairy Free Natural Greek Style Yogurt)
    1 banana
    1/2 cup frozen berries (available in store)
    1 tbsp. Lotus Psyllium Husk

    Blend all ingredients until smooth. Enjoy right away or wait until it thickens from the psyllium. This high fibre, gluten free smoothie will also expand in your stomach, keeping you fuller for longer.

  • Chocolate Zucchini Loaf

    Chocolate Zucchini Loaf, using Monica's Mixes Paleo Flour

    Created by Keren @ Vital Assurance

  • Perfect healthy lunch box idea or afternoon tea

    The perfect healthy lunchbox treat or healthy afternoon tea option.

    Gluten Free, & Dairy Free as almond milk was used, but this specific recipe does contain Eggs.

    Almond meal, kibbled sunflower, lupin, whey protein, golden flax meal, vanilla bean powder, coconut flour, baking powder (gluten free), natural sweetener (erythritol, stevia (steviol glycosides))

    May contain traces of sesame seeds


    You’ll need:

    Set your oven to 180°C and preheat for 20 minutes. Spray a non-stick muffin tin with oil, or line with muffin wrappers.

    Step 1: Mix
    Empty this packet into a large mixing bowl and make a well in the center. In another bowl, whisk together the eggs and milk. Pour the egg mixture into the dry mix. Add the blueberries and gently fold to combine.

    Step 2: Spoon
    Spoon the mixture into the muffin tin and decorate with a few extra blueberries or chocolate pieces on top.

    Step 3: Bake
    Bake for 20-25 minutes at 180°C. Let your muffins cool in the tin for 5 minutes, then transfer to a cooling rack.

    Storing your Protein Muffins
    Once cooked and cooled, keep refrigerated. Consume within 5 days or freeze for up to 3 months.

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