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Functional testing for gut issues

Practitioners face a challenging task when dealing with gastrointestinal disorders like Irritable Bowel Syndrome (IBS), Small Intestinal...

How much protein do you need?

Protein is one of the essential macronutrients that our body needs to function properly. It helps build and repair muscles, bones, skin,...

Pre-conception care

Looking after yourself before and during pregnancy is vital for the health of both mother and baby. Taking steps to prepare can assist...

Brain workouts - for a fit brain

Keeping your mind active, helps prevent your thinking skills from declining. Research provides evidence that games, puzzles and learning...

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Naturopathy

Nutrition

Functional testing

Together, we'll build a detailed picture of your health and wellness journey so far. We'll identify key areas for improvement and develop a tailored plan to help you achieve your health goals. This holistic approach ensures that every aspect of your well-being is considered, guiding you towards a state of balanced wellness.

We'll create a personalised nutrition plan for your unique body, lifestyle, and health goals. Using a holistic approach, we'll address any individual health challenges you may face, promoting health and vitality by integrating healthy, whole foods, mindful eating practices, and lifestyle adjustments.

Functional testing helps determine the underlying cause of your health issues so we can target nutritional deficiencies, hormonal imbalances and metabolic issues to achieve your health goals faster. Types of functional tests include hormone testing, food sensitivity and digestive health, and metabolism assessment.

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“I've seen Nicola for many different health reasons such as eczema, anxiety and hormone imbalance and I've had great results with all of these issues! Nicola's plans are thorough and informative, but also really easy to follow. She creates a safe space to chat about your personal health queries.”

About me

I'm Nicola – a qualified and registered Naturopath, Clinical Nutritionist and Medical Herbalist. I have a special interest in hormonal issues, endometriosis, fertility and pre-conception care, and chronic stress, as well as providing support for busy families so you can get on with enjoying life.

Nicola B

Registered member of CNA and NMHNZ

nicola.brodie@gmail.com

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🌿 Smoothie your way to balanced hormones 🌿
This creamy, nutrient-packed green smoothie is loaded with fibre, healthy fats, and detoxifying greens to support your hormone health naturally. 💚✨

The recipe
🥑 Ingredients:
•⁠ ⁠1 cup unsweetened almond/oat milk
•⁠ ⁠½ avocado (healthy fats for hormone support)
•⁠ ⁠1 handful spinach or kale (detoxifying support)
•⁠ ⁠1 tbsp ground flaxseeds (fibre + hormone balance)
•⁠ ⁠½ green apple (fibre + natural sweetness)
•⁠ ⁠Juice from ½ lemon (to support liver function)
•⁠ ⁠1 small piece of fresh ginger (anti-inflammatory + helps digestion)
•⁠ ⁠Ice cubes (optional)

This smoothie helps balance your hormones naturally by supporting liver detoxification and gut health. 🌱
#hormonebalancingfoods #hormonebalance #greensmoothie #hormonesupport

🌱 Ditch the Disruptors 🌱 Everyday items can throw your hormones offbeat. 😱 Here’s the lowdown on hormone disruptors and easy swaps to keep your health in harmony:

💔 The Culprits:

Plastic Containers 🚫 Chemicals like BPA and phthalates can leach into your food

Perfumes ❌ Synthetic fragrances may interfere with your hormonal balance

Plastic Straws ⚠ Microplastics can sneak into your system

Cosmetics 💄 Some contain parabens and phthalates

Nail Polish 💅 Certain formulas may include harmful chemicals like toluene and dibutyl phthalate

✨ Handy Swaps:

Glass or Stainless Steel Containers 🥂 Safe storage for your delicious leftovers

Essential Oils or Clean Fragrances 🌸 A natural and hormone-friendly alternative

Metal or Bamboo Straws 🥤 Reusable and eco-friendly

Clean Beauty Products 🌿 Find brands with non-toxic ingredients

Nail Polish with Natural Formulas 💅 Free from harsh chemicals but full of colour

Try these swaps for a cleaner, greener lifestyle. 🌿

Thanks Molly and @hoangminhanh203 😻

#HormoneHealth #HealthyLiving #WellnessJourney #CleanLiving #BalancedLife

🌟 Hormones and your skin 🌟

Did you know that your hormones play a crucial role in your skin’s health? 🤔 Here’s how:

✨ Estrogen: Keeps your skin smooth and hydrated by promoting collagen production. As estrogen levels drop, especially during menopause, skin can become thinner and drier.

✨ Testosterone: Stimulates oil production. While a little oil is good, too much can lead to acne and oily skin.

✨ Progesterone: Helps regulate oil production and maintain skin hydration. Fluctuations can affect skin moisture and texture.

✨ Cortisol: Known as the stress hormone. High levels can lead to increased inflammation and breakouts.

✨ Thyroid Hormones: Regulate metabolism and affect skin hydration and texture. Imbalances can cause dry or excessively oily skin.

✨ Growth Hormone: Essential for thicker skin and collagen synthesis. Lower levels can lead to less elastic and thinner skin.

Understanding these hormonal influences can help you monitor your cycles and tailor your skincare routine 🌟💧

#SkinHealth #Hormones #GlowingSkin #Wellness #BeautyTips #HealthyLiving

Feel free to share your thoughts or ask questions in the comments below! 💬👇

🌿 Globe Artichokes 🌿

Looking for natural ways to support your hormone health? Try globe artichokes (Cynara scolymus).

🌟 Benefits of Globe Artichokes 🌟

Liver Support: Globe artichokes are known for their liver-loving properties. A healthy liver helps metabolise hormones and remove excess ones, helping to maintain hormonal balance.

Digestive Health: Rich in fibre, artichokes aid digestion and promote a healthy gut, which is crucial for overall wellness.

Antioxidant Power: Packed with antioxidants, artichokes help fight inflammation and oxidative stress.

Cholesterol Management: Artichokes can help lower bad cholesterol, supporting your cardiovascular health.

Incorporating globe artichokes into your diet can be a tasty and beneficial way to support your body’s natural balance. They’re versatile and can be steamed, boiled, roasted or stuffed. Enjoy! 🌼✨ 😋

#GlobeArtichokes #NaturalHealth #HormoneBalance #Wellness

📝 Daily Hormone Health Checklist 📝

🌟 Manage Stress Levels:
- Practice daily mindfulness or meditation
- Engage in regular physical activity
- Breathe deeply and take some time out

💦 Stay Hydrated:
- Drink 8 glasses of water a day
- Reduce caffeine and sugary drinks

🍎 Eat a Balanced Diet:
- Include plenty of leafy greens and colourful veggies
- Incorporate healthy fats from avocados, nuts, and fish
- Maintain steady blood sugar with whole grains and lean proteins

🧘 Exercise Daily:
- Aim for 30 minutes of gentle or moderate exercise
- Do a mix of cardio and strength training and flexibility exercises

📅 Track your cycle:
- Keep track of your monthly cycle and symptoms
- Note any changes in mood and energy levels

🌿 Get enough sleep:
- Prioritise sleep to keep cortisol levels in check
- Get at least 7 hours of sleep a night

Prioritise your hormone health! 🌈

#HormoneHealth #WellnessChecklist #BalancedLiving #HealthyHabits #MindfulLiving

It’s echinacea season here and the bees are loving it! 🐝

#echinacea #echinaceapurpurea #immunitybooster

Hey everyone, my clinic bookings are now closed for this year. I'm taking some time off to relax and recharge. It's been a crazy busy year and I'm grateful for all your support and kindness. I'll be back and ready for bookings again in February 2024. Stay safe. Happy holidays! 💚

Having a great time at the @natmedherbnz conference this weekend. 💚🌸

I admit I have a weak spot for spicy mayo so I've been looking for a healthier way to add some kick to salads and sandwiches. Here's my take on a healthier version of spicy mayo!

Ingredients:

1/2 cup plain Greek yoghurt
1 tsp chilli sauce (add more for extra spice)
1 tbsp lemon juice
1 clove garlic, minced, or 1 tsp of garlic oil
1/2 tsp ground cumin
Salt and pepper, to taste
(Optional - if needed, add 1/2 tsp of honey or maple syrup for some sweetness)

Instructions:

In a small bowl, whisk together the Greek yoghurt and chilli sauce.
Add in the lemon juice, garlic and ground cumin. Stir to combine.
Season with salt and pepper to taste.
Transfer the spicy mayo to a jar or container and refrigerate for at least 30 minutes to allow the flavours to come together.

This yoghurt-based spicy mayo is perfect for dipping veggies, spreading on sandwiches or wraps, or using as a salad dressing. It's a great way to add some flavour to your meals while also getting a protein boost from the Greek yoghurt. Give it a try and let me know what you think!

#healthyspicymayo #easyrecipe #healthyeating #spicymayo

After a shaky start to the year, it’s time to get some balance back! Sun’s out ☀️🌳

Check out my new clinic hours for 2023.
💜 Positive vibes for the year ahead! 💜

Catching a swarm on a Friday night! 🐝🐝

Bee swarm FAQs: 💚
https://aucklandbeekeepersclub.org.nz/faqsbeeswarms.php

I’m always excited to get in the garden when spring arrives! Our bees are getting out collecting nectar and pollen and building up for the coming summer honey flow too.

If you’re putting seedlings outside, watch out for any late cold snaps and windy weather. Keep them on a windowsill until they’re big enough to cope on their own.

Beetroot and lettuce are cold tolerant but zucchini and cucumber need warmer weather to go outside.

Try some companion planting for better crops like tomato and basil, or radishes and carrots, or sweetcorn with beans and pumpkins.

#spring #springtime #gardening #vegetables #garden

Your food and lifestyle choices have a significant impact on your fertility. 🌺

The foods you eat, along with your stress levels, affect reproductive health through their impact on your gut, hormone levels and overall wellbeing.

Preconception care addresses diet and lifestyle factors and health imbalances to promote better reproductive health for enhanced fertility, conception, and healthy pregnancy.

Whether you’re looking for pre or post-conception care, I’d love to help you on this journey! 🐥

Looking for some breakfast inspo? 🥣
This is my yummy + low sugar + crunchy granola recipe >>> 💚

2.5c wholegrain oats
1/4c chia seeds
1/4c pumpkin seeds
1/4c raw buckwheat
2 handfuls of almonds
1c shredded coconut
2tsp cacao powder
1tsp cinnamon
1tsp vanilla extract
2tbsp brown rice malt syrup
3tbsp coconut oil

Heat your oven up to 160 degrees.
Line a baking tray with brown baking paper and spread all the dry ingredients out on the tray (mix them together with a fork).
Drizzle the brown rice syrup and vanilla over the top and then dot the coconut oil evenly on top.
Put the tray in the oven, then turn the oven off and leave in the oven until completely cooled and crunchy.
Remove from the oven and store in a glass jar.

Enjoy with your favourite milk and some berries on top. 🫐
💚

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#breakfastideas #breakfast #lowsugar #iquitsugar #granolarecipe #granola #granolabowl #wholegrains #oatsforbreakfast

We can often put up with a lot of pain, especially if it creeps up on us gradually…

The pain that can occur with menstruation is called dysmenorrhoea. It is common for menstruating women to have some mild pain for a few days each month. However, for some women, the pain is so intense that it frequently prevents them from carrying on with their usual activities. Severe pain may also come with other symptoms, including diarrhea, nausea, vomiting, headaches, and dizziness.

Ordinary period pain, or primary dysmenorrhoea, comes just before or during the first few days of menstruation. This pain is usually caused by chemicals called prostaglandins, which are made in the lining of the uterus and cause contractions of the muscles and blood vessels. The level of prostaglandins peaks on the first day of your period and as bleeding continues, the amount of prostaglandins and pain decreases.

Secondary dysmenorrhoea is pain caused by a more serious disorder of the reproductive organs. This pain tends to get worse over time and it often lasts longer than ordinary menstrual cramps. Some causes of secondary dysmenorrhoea include endometriosis, fibroids, and adenomyosis.

Prostaglandin imbalance
Prostaglandins carry out their actions by acting on specific receptors, which are present in different organs throughout the body and high concentrations of prostaglandins are found in areas of inflammation. Prostaglandins can have a variety of inflammatory effects, including causing vasodilation (widening of blood vessels) as well as promoting allergic reactions and fever. Inflammation isn’t always bad though - it is one of the first steps to healing. It is prolonged inflammation that is problematic, as it may be associated with chronic pain and illness… read more here>>>

https://www.nicolabrodienaturopath.co.nz/post/period-pain-and-prostaglandins

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#painfulperiods #periodpain #dysmenorrhea #endometriosis

Harvest time!

What's available in autumn?🍂
- Feijoas
- Sweetcorn
- Avocado
- Pumpkin
- Eggplant
- Apples
- Blackberries
- Blueberries
- Grapes
- Leeks
- Beetroot
- Capsicum
🍇🥑🍏🫐🍆
Seasonal fruits and vegetables that have ripened naturally are fresher and tastier and have higher amounts of antioxidants and phytonutrients. The longer fruits and vegetables are stored while being processed and transported, the less nutrients they retain.

📚Read more here >>>

https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.685

https://www.researchgate.net/publication/230801370_Quality_Changes_during_Storage_of_Spinach_and_Lettuce_Baby_Leaf

https://www.sciencedirect.com/science/article/pii/S0308814617306556

While proper functioning of the HPA axis is essential for dealing with stress, 🙀when the HPA axis is stimulated too much, this can lead to health problems. Cells all over your body are equipped with cortisol receptors, and cortisol along with adrenaline can trigger many responses, including increased heart rate, increased blood sugar, rapid breathing and heightened senses. Elevated cortisol levels may contribute to low immunity and increased susceptibility to diseases like type 2 diabetes, obesity, and cardiovascular disease. High cortisol may also have negative effects on memory, cognition and mood, and may also contribute to increased anxiety, excess fat deposits and insulin resistance.🥱

What can I do to maintain healthy cortisol levels?💚😴🧘🏻‍♀️
Having regular sleep and wake times helps and getting regular exercise. Practicing mindfulness, meditation, yoga and spending time in nature, may also assist with improving sleep quality and reducing stress. This is in addition to supporting your overall health with good nutrition and healthy whole foods.

Read more here>>>

https://doi.org/10.1016/j.slsci.2015.09.002
https://www.nicolabrodienaturopath.co.nz/post/stress-sleep-and-the-hpa-axis

#hpaaxisdysregulation #chronicstress #hpaaxis #insomnia #sleep #stress

Our bees are busy and so am I… getting everything ready to see clients independently as a qualified naturopath!

I have new clinic hours starting from 29 July. I’m now in the Paua Clinic in Ellerslie on Thursdays and Fridays.

🦋 Visit the Paua clinic page to book online or msg me for an appointment: https://www.ezybook.co.nz/pages/southpacificcollegeofnaturalmedicine/

This is my recipe for extra yummy 😋 low sugar chia jam…

🍓1-2 cups of berries (fresh or frozen)
🍓2 tablespoons of chia seeds
🍓1 tablespoon of rice malt syrup

Add all ingredients to a small pot and warm on a low heat, stirring constantly until bubbly and thick.

Cool, put in a clean jar and enjoy!
Keeps for 2 weeks in the fridge.

#chiaseeds #chiajam #lowsugar #ricemaltsyrup #iquitsugar #berries

Alright so you have endometriosis… what now?

Living with endometriosis can be an everyday challenge for some, or it can be a (literal) pain for a week or so a month – the symptoms of endo may be severe or mild depending on the location and severity of adhesions, scarring or endometrial cysts.

Endometriosis occurs when the endometrium, which is tissue that usually resides inside the uterus, grows outside it and during your period continues to break up and bleed. This causes pain, inflammation and swelling, usually in the abdomen, and the bleeding also causes scar tissue and adhesions to form. Endo can also cause dark, fluid-filled cysts, called chocolate cysts to grow on your ovaries and/or deep infiltrating lesions and scarring on organs near your uterus, such as the bowels. Treatments usually include surgery and endo can cause fertility issues so fertility assistance may be required to get pregnant.

There are many theories about what causes endo – from genetics to allergies and auto-immune disorders. It’s still not clear what the exact cause is.

Some women with endo struggle with chronic pain, anxiety and depression.

Deep breaths…! Speaking from experience, there is still a lot you can do to manage living with endo day to day, which make a huge difference:

🌸Warm baths are a lifesaver (but don’t put hot water bottles or heating pads on your tummy – while there’s little evidence out there yet, some people think this might make adhesions and scarring worse).

🌸Eat more vegetables and fruits and reduce red meat – there’s some evidence that high red meat diets can encourage prostaglandin production and increase inflammation.

🌸Avoid caffeine and alcohol – high caffeine and alcohol consumption is linked to increased risk of developing endo.

🌸Manage your stress levels – research shows this increases the pain from endo.

🌸Exercise as much as possible – there is a lot of research linking the benefits of exercise to a reduced risk of endo, lower stress, reduced estrogen levels and pain.

And, of course, go and see your naturopath!

#endo #endometriosis #womenshealth #chronicpain #endopain #endobelly #endodiet #endolife

I’ve been harvesting this season’s peaches and blackberries! 🍑😋

Here’s a really easy low sugar and allergy friendly recipe for peach and berry crumble - I made this yesterday. 🤍

🍑 Put slices of fresh peaches (or use stewed peaches) and berries in a pie dish and add 1/4c of water.

🍑 In a mixing bowl, add 1/2c of whole oats, 1.5c almond/coconut flour (or any kind of flour), 2tbsp coconut oil, 1tbsp monk fruit sugar or rice malt syrup, 1/2 tsp cinnamon and 1tsp vanilla.

🍑 Mix to a nice crumbly texture and spread on top of the fruit in the pie dish.

🍑 Bake @160C for 20mins, cool and then enjoy with almond milk or coconut yoghurt.

#quitsugar #peachcrumble #lowsugarrecipes

When you're preparing for pregnancy, there are a number of helpful things you can do to get ready, like getting a blood test and correcting any nutrient deficiencies or imbalances, detoxing, and eating as organic as possible. 🌱 It isn't a good idea to do a major detox while you're trying to get pregnant or if you're already pregnant - but detoxing 3-6 months prior to trying to conceive is the best way to get ready for pregnancy. This applies to both men and women.

The toxic load you’ve built up prior to pregnancy can have an impact on you and your baby. Substances we are exposed to around the home, office and in our cosmetics can disrupt your endocrine system and alter your hormone levels. 🧪Endocrine disruptors, like BPA, get into our food through plastic packaging and others are found in some cosmetics, moisturisers and cleaning products.

Ensuring your diet contains a wide range of foods that support the detoxification process is essential. Include plenty of leafy greens, good quality proteins and fats, berries, citrus and green tea for support. Reduce sugar, caffeine and alcohol, drink enough water, exercise and be kind to yourself! 🤍🤍

#hormonalimbalance
#hormonalhealth
#femalehormones
#fertilityjourney
#fertilityjourney
#fertilitysupport
#fertilitydetox
#nutritionforfertility

Lemon balm and Lavender tea 🫖🤍
My friend gave me a big bunch of lovely lemon balm a few days ago!

Lemon balm has been found to help improve mood and cognitive performance. In fact, lemon balm is an amazing herb that can help with a number of things:
🪴Insomnia
🪴Anxiety
🪴Cold sores
🪴Indigestion
🪴Nausea
🪴Menstrual cramps

Doing things you enjoy, eating well, exercising and having healthy relationships all contribute to your total health picture. 🤍

One of our honeybees enjoying some summer flowers. 🌸
Honey has been used as a food and a medicine for thousands of years. The smell, taste and colour of honey depends on the types of flowers visited by the bees. 🐝 Honey 🍯 contains trace amounts of vitamins and minerals. The darker the honey, the more bioactive plant compounds and antioxidants it contains.
However, 1 tablespoon of honey contains 17 grams of sugar (about 4 teaspoons) so remember not to overindulge!

This is our lovely chicken, Violet, who loooves eating grapes. 🍇

Lavender oil can help you relax and have a better sleep. Use it in an infuser by the bed. Don’t forget to dilute it though, if you’re putting it on your skin and never take it internally. 😴

Fresh lemons from our lemon tree! Lemons are a great source of vitamin C, fibre and many health benefits. 🍋

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