Ultra-Processed foods are making us sick and no one cares

It's completely normal to eat ultra-processed foods. Despite mounting evidence these foods are dire for our community health, none of the major food producers in Australia, or the world for that matter, are making changes, and there's little in the way of government support to educate Australians on making better choices.

An ultra-processed food often resembles a natural product but on closer inspection it contains substances that have been extracted from foods. They have ingredients that are synthesised and not available to the home cook. Things like hydrolysed protein, gluten, invert sugars or additives and flavour enhancers. Have a look at the ingredients list on your packaged products; If you see ingredients you can't put in your pantry, you can classify it as ultra processed. These are different from traditional processed foods which include foods like cheese and sausages. These come from natural foods but have have been prepared with ingredients like oils, fats, sugars or salt. A whole food (not processed) comes directly from a plant or animal source and is not processed or prepared only with other ingredients that come from nature.

I'm a big believer in the bodies ability to heal itself and overcome adversity. Sure we can handle some of these foods, weekly, possibly daily in small amounts. It's not like we can NEVER eat them. Truthfully we've been eating these foods for years and we're ok, aren't we? Perhaps not.

A study gave one group of people access to a wholefood unprocessed diet, and another group access to only ultra processed foods. They were permitted to eat unrestricted, using their autonomy to decide when they were satisfied. The group that ate ultra processed foods consumed an additional 500 calories a day, while reporting the same level of satiety. Even more alarmingly, other research has shown that a diet high in ultra-processed foods lends itself to the development of a gut environment that favours the wrong kinds of microbes which produce a myriad of inflammatory disease. In other words, bad, disease causing gut bacteria flourish on an ultra-processed diet.

It is clear, over time, an ultra-processed diet will inevitably lead to weight gain . And while there's nothing wrong with a bit of meat on the bones, the low fibre and low nutritional value of a ultra-processed diet, coupled with the increased inflammation associated with obesity leads to a frightening list of illnesses including heart disease, dyslipedemia, diabetes, metabolic syndrome, gastrointestinal illnesses and an assortment of cancers.

These are the salty, sugary fatty foods which are chemically formulated to be hyper-palatable and keep you reaching for more. This stuff is addictive. Ultra processed foods train you to eat more and more. Our children are learning how to eat on this stuff. Their little brains are developing neuronal pathways that prefer synthetic foods.

Kids are among the biggest consumers of ultra-processed foods. I'm guilty of feeding it to my fussy eaters also. Packaged breads, cereals and snacks for kids are amongst the biggest contenders. And actually, in high income countries, such as the US, UK and Australia, ultra-processed foods make up more than 50% of calories for the average person. That's scary. And we are not really to blame. The powerful marketing, high availability, cheap (often subsidised) prices and palatable nature of ultra-processed foods make them truly hard to avoid. Many are marketed as healthy, when they’re really not. Some are worse than others. Packaged bread, for example is ultra processed. A couple of slices of wholemeal toast amongst a diet of mostly natural foods is not as harmful as sugary, salty and fatty snacks morning noon and night. And conversely flour is considered an unprocessed food, but foods made of refined flour cause your blood sugar to rise steeply, and when on repeat day in day out, elevated blood sugars drive inflammation and disease. It is wholly possible to eat unhealthily on natural foods by baking flour, sugars and lots of fats together and consuming it all too frequently.

I'm not trying to guilt you into throwing out all the food in pantry. I am encouraging you to fight back one snack at a time with mindfulness. Choose to add in more natural foods, thereby crowding out foods that are not so wholesome. Endeavour to make meals from scratch in your own home. Teach your kids to cook. It takes a bit more planning but the rewards are delicious. What you eliminate from your diet is going to create the biggest gains for your health in the long term. Your body will thank you for it.

References

Fardet, A (2016) Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods.  7, 2338–2346.

Monteiro et al (2019) Ultra processed foods; What they are and how to identify them. Public Health Nutrition. Cambridge University Press

Hormonal ...and a new puppy

It's common knowledge that throughout modern history women have had a bad rap for being hysterical and hormonal. Unable to reason or or have valid opinions as we are at the mercy of our monthly cycles (eye roll).

A lot of the feminist activism of the last 150 years or so has been aimed at squashing these rumours. Of deleting any differences between men and women.

Although there is no scientific fact behind the hysterical female stereotype, emerging science demonstrates that there are differences between the sexes and these are brilliant and should be celebrated.

I personally notice my hormones have a major influence on my feelings and decisions, strongly linked to survival. Like the time I was 40 wks pregnant on my due date and going for a long walk along the rocky oceanside hoping to induce labour. I instinctually had a need to find a cave and settle in to give birth. Of course I was to be birthing in a hospital, but still, my instinct, my lizard brain, was telling me to find private shelter.

Or as a breastfeeding mother, I sensed if anyone messed with me or my baby I was ready to viciously go for the jugular. This is the mama bear response, well documented to be associated with the oxytocin that breastfeeding produces. Luckily it never came to that.

But back to present day.

I had been clucky for a pup, cooing over other peoples dogs for months. The prospect of a pup had been out of the question. I wasn't sure where to find one. We had been in a rental while we renovated with no pets allowed. Andy and I had a very special border collie named Jim who had passed of old age in 2018, when our kids were still babies. I wrote about him and the grief of losing him here. It hadn't been practical to get a dog.

And then, out of nowhere one Sunday morning, I pulled an oracle card; Animal Soul Friends. My oracle readings are always spot on, but this one threw me a bit. I read the message and completed the attached healing process, all the while with a question at the back of my mind, what did this have to do with my life? I then pulled another card. Angel Raphael, healer of hearts. 

It was hours later that it occurred to me that right now was the perfect time for a new pup. I've been living in Yallingup these last couple of months and working from home. We were about to start summer holidays and it was looking like I'd be staying here until March or April rather than January/February like originally planned. Now is the perfect time for me to get a puppy.

I started looking. My husband wasn't keen on the idea so I put it out of my head, but I could not stop looking. I mean obsessively looking. I would sit at my computer with a few tasks in mind and end up looking for dogs. Researching what breed would suit us best, our backyard is much smaller now after extending our house, the pup needed to be small.  I contacted breeders with poodles, lhasa apso dogs and maltese crosses. Being in a country area, they were all hours drive away and difficult to check out. After a day or two of this I decided a Miniature Schnauzer would be a good fit. I found a breeder who had a 4 - 6 month waitlist. That's ok, I told her, and went back to my work. But still that niggling feeling, I found myself searching still. And then found a website that is purely for registered breeders, and found two miniature schnauzer pups just 9 weeks old and ready to go in Busselton, just 25 minutes up the road. The only dogs available close by and the exact breed I was looking for.

I rang and asked to come check them out with the kids after pick up. Sure, no problem.

'We're just looking at the puppies' I told the kids. At the time I was telling myself I would not be buying a dog. I was just looking, because my need to be near a puppy was just so great at the time.

There were two sweet little pups. One with a green ribbon around his neck and the other with a pink. The pink was very laid back and independent and didn't seem much interested in the kids or playing with her brothers and sisters. The green one was curious and playful and he followed the breeder around with his head adorably cocked to the side.

We left. The breeder wanted me to take him straight away but I did not. I wasn't ready, I had no equipment. He needed a crate and food. I was only supposed to be looking. I needed to think about this.

I woke up yearning for that little green-ribboned puppy in my heart. Feeling it deeply like an ache. John John, My 5 yr old, climbed into my bed for a cuddle like he does every morning, "Mummy" he said “I really want a puppy.” He was yearning too.

Me too, sweetheart. All the guidance and signs were telling me to take the plunge and get the pup.

It was arranged. He was a divine disruption. It caused drama, my mother in law was not too happy about a pup being in her holiday house, my husband was worried about his mother and the ongoing responsibility of a dog. I knew everyone would come around. This house has had puppies before.

The puppy was ridiculously precious and cute, asleep in my lap. I named him Raphy after Archangel Raphael. The green ribbon, Raphaels colour, and the oracle card immediately following the Animal Soul friends card, seemed like it was meant to be. I felt I was following divine instruction. But I started to doubt myself. Had i made the right decision? He is a major responsibility. Am I a drama addict? Are my family drama addicts? Everything had been going so well and then I went and threw a bitey chewy little puppy into the mix. Everything worthwhile is hard work, I told my husband...and myself.

And then I ovulated. I had been coming up to ovulation the week of obsessively searching for and procuring a baby. A baby dog. Was this decision hormonal? Now my youngest is 5 (about to be 6) but I am still of childrearing years, did I just need a baby in my arms? A baby to care for?  You can treat dogs like babies for their entire lives. Especially small, very cute ones.  Was this dog my baby replacement? Yes. Yes he was.

The dust has settled now. It needed to settle. It took a month, but everyone is happy. Especially me, with my dog, I am overflowing with love and gratitude for this sweet little fur angel. I can't believe how lucky I am.

The decision to have...I mean ... adopt... this puppy may well have been hormonally influenced but it is a decision that brings colossal love and joy for my family and for him, for Raphy. That sweet animal benefits so much from our love. My children will grow up with him as their companion. Heading out for walks with the kids and the dog feels so right, and so relaxing. I've met many friendly faces in the neighbourhood because we have him in our lives. He is a connector, a healer, a lover and a very cuddly little comedian.

Our hormones evolved to enhance our lives and ensure our survival. Hormones bring love into our lives in the form of children and connection....and puppies. Being influenced by healthy hormones is not a bad thing.

On the other hand...Hormones that are not so balanced, or not so healthy and are wrecking havoc .... well that's all too common and can feel like a very bad thing. It's also a whole lot of other blogs. Naturopathic medicine has the tools to bring you back into your glorious radiant self, so please make an appointment with me to welcome in a better functioning version of you.

Herbs that can help when you're feeling grumpy

Some days are much harder than others. When things go wrong, or a spanner is thrown in the works  emotions bubble up and you find yourself being a little bit snappy. Wouldn't you know it though, there's a herb for that. 

I practise herbalism on an energetic basis. We all have our different personality's, dispositions, and energetics. What's right for you will be different to what's right for me, and I love finding the right plant medicine for the right person. 

I mixed up the below formula for myself last week when I was a grumpy mcgrump pants, and it worked a treat.

Korean Ginseng 

This one is powerful. So powerful that I find many herbalists shy away from it. it's quite stimulating, so wonderful if you're feeling tired and havn;t had enough sleep. Which was me last week, a combination of staying up a bit too late and my kids needing me in the middle of the night. It's indicated for loss of physical stamina, exhaustion and tiredness, and diminished concentration and memory Just what I needed. I find a few drops of korean ginseng prior to a long drive is excellent for helping concentration. 

Sage

Sage is one of my personal herbal allies and finds it's way into many of my personal blends. It contains rosmarinic acid which is an antioxidant and really good for your brain. Matthew Wood lists one of sages traditional uses (of which there are many) as indicated for 'withered dry skin and withered tendons.' Yes exactly how I feel after not getting enough sleep for a week. Also has traditionally been indicated for mental lethargy, depression, melancholy and poor concentration. There are many other uses - this plant is complex and full of magic as far as I'm concerned - the uses I've listed above seem the most apt here. 

St Mary's Thistle

A powerful liver healer, this herb prevents and reverses damage to the liver induced by alcohol and life in general. Wonderful for strengthening the liver to process all those nasty toxins you don't need. In traditional chinese medicine the liver is associated with the emotion of anger, so by nurturing the liver you nurture your anger. 

Zizyphus

Has a mild tranquilising effect - perhaps downplaying all those irritable emotions. It's indicated for anxiety, nervous exhaustion, restlessness, irritibility and insomnia. Perfect. I always expected this herb to be quite sedative but have found when taking it, it actually has more of a calm your nerves type vibe. It helps you get off to sleep because it calms your irritability and anxiety allowing you to destress. I’ve found it doesn’t make you drowsy if you want to stay awake.

Ginger

Another herbal ally for me that I consider a master healer. just so much awesomeness in one little root. Full of anti-inflammatory, calming goodness, and a little bit of ginger tincture added to a herbal blend improves the taste an awful lot. 

This is by no means an exhaustive list of herbs that can help your mood - there are many more. This mix was exactly what I needed at the time. After taking this blend all noises and mess and annoyance dulled and faded. I managed my tiredness for the rest of the day, and of course, made sure I got into bed early for a goods night sleep. 

If you'd like to experience the gorgeous support offered to us through our herbal allies, please book in for herbal medicine appointment. Appointments are available online or in person in South Fremantle. 

Herbal tincture

Are everyday items destroying your fertility?

We’re nearly at the end of plastic free July, but saving the planet isn’t the only reason to get rid of plastic. Many, if not most, plastics out there have some form of endocrine disrupting chemicals (ie, they mess with your hormones and normal bodily function)  or persistent chemicals that hang out in your fat cells forever. In fact, in one analysis, 500 plastic products labelled ‘BPA free’ were analysed for endocrine disrupting chemicals. 90% were determined to contain endocrine disrupting chemicals and in some cases at higher and more damaging levels than BPA itself.* 

Whenever plastic is heated, frozen or exposed to the elements in any way it breaks down in tiny amounts and you end up ingesting it, such as from water bottles and take away containers, from water pipes in the ground, or through your skin from creams and cosmetics. 

Further to this, during pregnancy and breastfeeding your body will dump any plastic residues from your tissues into your baby while in utero and into breastmilk while breastfeeding. Alarmingly, pregnancy and lactation are the most efficient way for your body to detox these nasties - straight into your baby. Little is known on how much these chemicals affect the developing foetus however animals studies indicate there is a measurable negative effect on gene expression and health of the foetus as she grows to adulthood. 

I’m not here to alarm, don’t panic. Your body is wise and brilliant and can overcome these hurdles. For example getting plenty of folate in the diet has been shown to negate the negative effects of BPA. So there’s ways around it!  But please be wary and reduce usage of plastic products now. 

If you’re planning on starting a family, it’s wise to consider a full detox program approximately 6 to 8 months prior to first trying to conceive, especially if you have been exposed to a higher level of environmental toxins through your work, lifestyle and living environment. A detox takes approximately four to six weeks, and then you can start a preconception care program of approximately four months. You want as many nasties eliminated from your system as possible before starting your conception journey. 

*BPA has been proven to significantly disrupt fertility. Women with high levels of BPA are 87% more likely to suffer a miscarriage than women with low levels of BPA. 

Why we need healing with the divine feminine, and what that actually means

Over the last few years there’s been a LOT of media coming out about the divine feminine, or the sacred feminine, but what does that really mean?

I know personally, back in 2012, the words feminine divine started to pop into my head when I was meditating, so as the years went by and I noticed other people were talking about this, I took a lot of interest. Here’s what I make of it.

We relate feminine principles to attributes such as nurturing, receptivity, nourishing, intuition an even organising.

The divine feminine isn’t about biological sex, neither is it something only of benefit to woman. We all have a balance of feminine and masculine within us. The divine feminine has been squashed under the patriarchal reign of the last whatever-thousand years.

The feminine supplies the nutrients needed in order to grow. Like the placenta and the womb, and breastmilk, or like the rich fertile soils that grow plant life of earth. There’s been a cultural decision to bind the feminine and not allow her to flourish. We’ve been this way for so long that women are commonly bigger patriarchs than men. It’s ingrained. And this is not about being anti-men. No body benefits under a patriarchy.

Our patriarchy is evident in the way we plumage the earth for her resources, taking, taking, taking but not allowing the resources to replenish. It’s evident in the way we (as occupants of earth) have been fighting and trying to achieve domination over each other for ever. The way we put profit before people, animals and the environment. The objectifying of the female body not out of a place of respect but of a wish to occupy and control. The way it’s common across many cultures for children to be sexually abused, married young and sold to the sex trade. All of this action is done without consideration fo the wellbeing and nurturing of the individual. There is a saying in Japan, There’s no such thing as a wise woman. This belief is reflected through many cultures on our planet. The feminine for so long has not been able to speak. But the feminine, if allowed, would not allow our bodies and our earth to be raped.

Of course the symptoms and consequences of patriarchy above apply to a much smaller scale in our own lives, the way we choose to live in our loss of power and control over ourselves, the way we work ourselves to the bone, stressed, frazzled, how we get lost in distraction. We’ve forgotten how to go inwards and trust our intuition, and we ignore what we know is right.

The divine feminine isn’t a doormat. We have been traumatised, in our personal childhood, and as a culture collectively. The divine feminine teaches us about feeling and processing that trauma so you can move onto other things and lift other people up. The divine feminine in her wisdom stands tall in her conviction. When something is not right she puts it right. I spent the weekend in workshop with Alana Fairchild in discussion about Goddess energy, the stories and lessons that the goddess energy tells. Goddess Tara tells us we have a divine given right to say no thank you to what is not right and what does not serve. Goddess Isis sees us through the healing process. Feeling all the feels, processing the pain. There is a purity in the darkness and through it we can rise again, this is the teaching of Isis. And Kali, with her sacred fury. She is all about the power of truth and wisdom over the falsehood of the ego. I find through reflection and embodiment of these goddesses, their stories and principles, I bring the divine feminine through myself.

The strong, protective, divine masculine merges with the divine feminine in a beautiful union. If the divine masculine in us devoted it’s logic, strength and protective qualities to protecting and allowing the feminine and to protecting the earth and our communities - then we would see true healing and true evolution take place.

This blog was strongly inspired by our discussion during the workshop with Alana Fairchild over her weekend, and her book The Kuan Yin Transmission, pictured above, is an extension of the workshop content. I haven’t read it yet but looking forward to snuggling in with my signed copy.

5 things to try when your kids are driving you crazy

Roll out your yoga mat and stream a yoga class. 

After weeks of a particularly bad, clingy, tantrummy, destructive terrible twos phase (here’s hoping it’s a phase) I was starting to be worn down and cracks were beginning to show. In a particularly frustrating moment I found myself yelling at my kids and saying things like ‘don’t come near me’ feeing exasperated at the 78 things to be exasperated about. Anyway ‘don’t come near me’ …this is heartbreaking for little people to hear. 

I knew I’d gone way too far and after big cuddles and apologies I sat down to an online yoga class where the teacher asked us to sit in the self-awareness mudra (legs crossed, index fingers to thumb resting on top of your knees) and set an intention. Today’s intention was about giving ourselves a compliment. It was unnatural to give myself a compliment in that moment feeling terrible as I did about my angry mummy self, but also exactly what I needed. I set my intention. “I am a calm, loving and wonderful mother” 

Immediately after a few moments of peace with the intention, my two-year-old interrupted me for something or other, but I already felt so much better. Sometimes he wants to be cuddled for the entire yoga class, and I just do poses around him as best I can. 

I use gaia.com for yoga and I particularly love the ‘yoga every day’ series on Gaia but there are other paid yoga streaming services and free classes on you tube. Find one you like

Get out of the house to the park. 

I prefer parks where the children are fenced in so they can’t run away and force you to chase them. If your kids are past the running-away-to-potential-death phase, then the world is your oyster. Children absolutely thrive in nature. Fresh air, breezy trees and safe places to jump around and socialise. There are other parents for you to chat too. What’s not to like. 

Garden.

Hands on planting, weeding and especially watering with tiny little watering cans, connects you to the earth and brings peace and calm. Plus kids are so cute when completely absorbed in their little gardening tasks that you completely forgive them for being massive pains in the ass. 

Surrender.

Sometimes just lying back on the couch and reading them stories for an hour, running around and playing games and following their lead is the best thing you could possibly do. Forget the housework, and what YOU wanted to get done that day, just be. Janet Lansbury, my go-to toddler parenting guru, says that children are the best directors of their own play. The games and activities they come up with are exactly what they need for their growth and development at that time. So listening to their ideas and following that lead is the best way to go. Requests for screen time apparently don’t count as development though, so when this happen, redirect, wait it out and distract with toys and other games… or just put paw patrol on and have a goddam break for 45 minutes. 

Get Childcare

Give them to their other parent/relative/friend/ babysitter for a couple of hours and take yourself on a date with yourself, for yourself. Long soaks in the tub, art gallery, the movies, or one of my personal faves, staying in bed with books, magazines, netflix and cups of tea all day long. You freaking deserve it. 

4 surprising ways to get True Rest

So often we hear advice to ‘rest’ but what does that really mean?  I’ve noticed, especially when taking what I think of as physical rest, that I often feel like it goes too quick and I’m not any more energised. 

True rest comes in many forms. 

1 Physical Rest

This is what I most regularly think of when I hear the word rest. Quite often I fantasise about lying on the couch watching netflix for as long as I want. Or even better, lying in my bed reading books, laptop and phone within reach,  teapot at my side, uber eats at my fingertips. And then of course, there’s the holiday style of rest, lying by the pool at the resort, sun on your face. Most importantly of all though, there’s sleep. Adequate sleep. That you need to get every single night. 

I used to consider myself a night owl. What my fuzzy brain struggled to understand at 2pm became clear at 9.00pm and suddenly all my resistance was gone and I could work away. When I would eventually get into bed I’d lie awake for a while, and I’d tell myself because I’m not falling asleep there’s definitely no point in getting to bed earlier. 

But then I discovered that by getting into bed at 9.30, reading for half an hour and turning out the lights strictly at 10pm I’d fall asleep almost immediately. I’d sleep all night long and I’d wake up rested. Absolute game changer. 

A ritual bath is another wonderful way to get some physical rest. Run a bath, add flowers, crystals, magnesium salts, essential oils. Light candles and dot them around the room. Play music. Soak. 

And then of course there’s bodywork and massage therapies. As humans we have a fundamental need for physical touch. Receiving kindness in the form of bodywork therapy heals on several different  levels. 

2. Active Rest

The best way to go about this one is to get into your body. Deeply. Perhaps with exercise, such as a run, yoga poses, breath work, slow and deliberate walks in nature. Wonderful sex. Being present in your body can take you out of your mind in supremely positive way. Have you ever had inspiration hit you right in the throes of some heavy exercise, like in a cycle class? I have. Getting into your body can open up some channels to your higher wisdom, because you’re no longer blocking it with lower vibrational or fear based thoughts. The word Inspire is from the Latin word inspirare meaning ‘to breathe in'

3. Emotional Rest

Sometimes a break from the constant worry and pain we put ourselves through, or our loved ones put us through, is a pure blessing. Life can drag you through the ringer. It’s completely normal to be controlled by our emotions, but it’s not necessary.  And then there’s the tight and restrictive emotional anguish caused by guilt, anger and regret. 

This is where forgiveness practices, gratitude practices and acceptance practices shine their light. Finding peace, even temporary peace, with a situation that has been causing anguish and worry offers immense relief, if only for a short time it’s still worth it. Look our for free meditation podcasts on forgiveness. Practice wild compassion with yourself and others. Come into the present. I love the subtle vibrations of flowers and crystals for helping heal on the emotional sphere. Seek out flowers or rocks that attract you. Sit with them with the intention of relief. Or book a flower essence consultation with a qualified practitioner and get your own personal blend. 

4. Mental Rest

Our inner dialogue can really beat the hell out of us if we leave it unchecked. We are so often our most unforgiving critics. Here forgiveness (of self and others), non-judgement* and again, conscious acceptance practices, can bring happiness. Journalling, with a focus on what you like about yourself, lessons you’ve learnt, and advice to your younger self can really help. Exercise, such as in active rest, is wonderful here. If feeling stressed out and anxiety are common there are many wonderful herbs that can help you boost your resilience and find balance. 

So when you’re feeling worn out consider what kind of rest you could most benefit from. Be kind to yourself and schedule some in. Then you can rock on shining your light and being the beautiful, necessary and important beacon you are with a full cup.

*I loved Gabrielle Bernstein’s book Judgement Detox, for understanding and de-constructing our own judgements (hint: all your judgements about others are a reflection of your own fears or pain). And understanding the judgements of others. 

Eggplant and Lentil Casserole

Ingredients

• Olive oil
• 1 brown onion
• 3 cloves garlic
• a generous pinch of mixed dried herbs
• 1 large or 2 small eggplants, chopped
• 1 zucchini
• 1 bunch silverbeet
• 1 tin lentils
• 1 tbsp tomato paste
• 1 tin tomatoes
• dash of red wine (optional)
• 1 cup vegetable stock
• 350g of Ricotta
• 2 eggs
• 1 ball of mozzerella
• Salt and Pepper to taste, fresh basil or parsley to garnish

1. Preheat oven to 180°C
2. Chop the onion and garlic. Chop the eggplant in 1 - 2 cm pieces. Pour a glug of olive oil in  large casserole dish on the stove top and turn heat to medium,.
3.  Pop in 2 of the garlic cloves and saute for 30 seconds. Add the eggplant and stir to coat in oil. Add 2/3 cup of stock. Cover with lid and let simmer, stirring occasionally.
4. When the eggplant has reduced by 2/3 scrape off the bottom of the pan and remove. Add the onion and brown, adding a pinch of salt and the herbs after a few minutes with a little bit of the the stock. Add in the other garlic clove, tomato paste, the tin of tomatoes, the wine. Let it simmer a little, add in the zucchini, and silverbeet. Simmer and stir for about 7 minutes until the silverbeet has completely wilted and cooked, add in the lentils and return the eggplant back to the pot. Mix up and cook through.
5. Meanwhile beat the eggs into the ricotta cheese, and tear up the mozzarella. You can start adding bits of the mozzarella to the casserole dish and stir through. When the whole mixture is bubbly, take off heat and sprinkle some mozzarella over the top, covered by a thick layer of the Ricotta mixture, add remaining mozzarella to the top.
6. Pop in the oven for 30 minutes.  Season to taste and garnish with fresh herbs. Your casserole is ready to serve.

Why I'm quitting wine time

When I went on holidays four months ago now I started a nightly wine habit. At the end of the day with all my time taken by the demands of my children, sipping a glass of wine while I cook dinner gives a consistent and easy ‘break.’ An delightful escape while still in the throes of dinner, bath, bedtime and clean-up. Its dependable, wine doesn’t let me down.  The subtle and sometimes not-so-subtle shift in sobriety feels like a reward for being prevented from thinking in complete sentences or following a thought process through to action by the constant interruptions and demands of toddlers.

But it’s bad for me. It’s so bad for me. the sugar, the useless calories, the inflammation.  I’m sure it’s ageing me, and I’ve become such a snacker. I’ve gained weight to a point where I no longer feel that great about my hips. And definitely not my calves. My kids have started talking about my tummy. My intuition is cloudier, and it’s starting to take me longer to get going in the morning. I don’t want this anymore.

I know, from experience that once I abstain for a couple of weeks I won’t ever think about it or miss it. But it hasn’t been easy to stop. I open a bottle and have one, maybe two glasses, Andy has one or two, and then there’s still plenty left for the next night and even the night after that. It becomes a nightly habit so easily.

I might go two or three days without wine most weeks. After this short break it feels like wine is a non-issue and rather fun, so I or my husband get another bottle and then we have another couple of nights supply. The habit is fed. It’s a subtle addiction cycle.

The physiology of addiction generally means a release of neurotransmitters such as GABA and dopamine in a rush that is mildly to strongly euphoric. And then in the absence and lack of the neurotransmitter the cravings come. 'Have that substance again so you can feel good’ Your brain and body calls out to you. It’s a cycle, an unnecessary cycle that keeps you trapped always wanting more.

I need to wade through the discomfort with grace and elegance like a dancing crane, according to a reading of my Kuan Yin oracle* cards today. Wading through the discomfort is most definitely necessary.

The challenge is leaning into the discomfort instead of away from it with yet another glass of wine. It takes is a willingness to get to the other side. When in those moments of discomfort if I just allow myself to be there feeling it (oh my god the kids are driving me crazy…) and experience that it’s really not that bad.  It’s bearable.  I have to keep my own promise to myself by choosing not to pour a glass.

With some patience and focus the cravings will disappear, the habit will be forgotten and I won’t even think about it.

My desire to do better is divinely guided.

A love/non-love relationship with tandem feeding...okay mostly non-love

I fell into tandem feeding by accident. Gorgeous little John John, now 3 months old took us by surprise when those two little lines appeared on the pregnancy test. Evie was only 10 months at the time.  

My doctor, my mother, and pretty much everyone else told me to wean. I took their advice on board and fully intended on weaning at least 3 months before the due date. I hadn’t heard of tandem feeding a toddler and a newborn, had never even considered that would be a thing. But there I was with a baby and pregnant with another. I certainly wasn’t ready to stop breastfeeding yet. It seemed unfair to force Evie to wean due to unplanned circumstances. I went searching for nutritional information for pregnancy and breastfeeding concurrently and found none. What I did find was an article about tandem feeding and it seemed to be encouraged. I was relieved. I felt like I had options.

The months passed, Evie never indicated she was ready to give up breastfeeding just yet. Breastfeeding was her downtime, her comfort, her relaxation at the end of a long day. It was quiet time bonding with mummy. Breastfeeding was cuddly and close. We both loved it.

 As the pregnancy progressed my milk supply dwindled. Evie’s interest in feeding gradually declined accordingly. She still enjoyed a feed to get off to sleep, or whenever she was feeling discomfort, or just felt like a snuggle. We got to the stage where Evie didn’t seem to mind if she fed or not. Some nights she’d go off to sleep without feeding at all.

But then at 36 weeks my colostrum was in and Evie, now 18 months, suddenly became booby obsessed. She loved it. The due date got closer and I didn’t mind the breastfeeding so much, I thought it would help bring on labour. I realised it was now too late to wean her. Even if I did wean as soon as she saw her little brother feeding she’d want in.

Evie didn’t come meet John John until he was two days old. I’d been missing her terribly. When she saw me sitting to feed her little brother of course she wanted some too. She hopped up on my knee and grabbed my spare breast. It was a juggle and awkward to feed them both, but we managed. We have some gorgeous photos of the moment.

My earliest memory is of my mother breastfeeding my sister, 20 months younger than me. I wanted some too, but Mum refused. I told myself before John John was born that I wouldn’t do that to my daughter. Unfortunately by the time I’d been home 24 hours I’d rejected Evie’s requests for breastfeeding more times than I could count.

Once home the reality of feeding two children of different ages set in. I was producing milk for a newborn. Yummy fatty deliciously sweet milk and Evie loved it. She wanted boobies all the time. More than was necessary or practical. Sometimes I’ve been sitting down for a long time feeding John John. Sometimes he’s asleep in his bassinet and I can finally do a bit of housework or whatever in the few minutes until he wakes up. Sometimes she just doesn’t need it, and I want some space.  And so the tantrums begin.

Tandem feeding is much harder than I expected, and much harder than any breastfeeding support information page or online mother’s forum let on too. I was managing the newborn, who was as floppy and helpless as a rag doll, trying to balance him one arm, as he learned how to latch properly, and managing my now giant looking toddler Evie on the other arm. She was curious of her brother and had trouble keeping her hands to herself, not yet old enough to understand that she might be hurting the baby, or introducing germs with her poking and prodding. When I put her down after she’d had way over and above what a normal feed was for her to focus on the newborn she screamed the house down, looking at me from the floor with tears in her eyes and shaking her head.. It was a nightmare. I felt tremendous guilt for having another child, and loss that my ‘just us two’ relationship with my daughter had been interrupted.

If only she would eat some food… Food has been given the flick for breastmilk. I’ve been trying to offer foods she likes, and restricting breastfeeding until she’s had a decent meal. She usually doesn’t manage more than a couple of bites. After 7 weeks I was starting worry. I don’t want to deplete her nutritionally. My sore muscles and achy teeth told me the breastfeeding was depleting me. I up my supplement intake. My symptoms improve.

I love breastfeeding my toddler when it’s just us two. We snuggle together and have a little chat and a giggle about our day, eventually she’s had her fill or goes off to sleep.

There’s times when both children are screaming, I sit on the couch, or lie on my bed, give them a boob each and then there’s silence. Sweet wonderful silence for 5 - 10 minutes. I can even hold my phone in my hand and entertain myself during these quiet feeding moments.

My favourite tandem feeding moments though, are when baby John John loses the nipple, and Evie reaches over and guides it back into his mouth for him. It’s the sweetest thing, a sister helping a brother out.  And when John John catches sight of Evie across the other side of my chest and gives her a big gorgeous smile it melts my heart.

Realistically I see no easy way out of tandem feeding in the near future. Sure I can hardline it and cut her off, but she’ll be reminded of the goodness of breastfeeding every time little John John cries out for a meal. It’d be like taking away a smoker’s cigarettes and then lighting up in front of them 8 times a day. But “No - you can’t have any.”

My instinct is that breastfeeding serves her emotional wellbeing. The times when I tell Evie no to boobies she becomes incredibly enraged. I can actually use my boobs as a bribing tool. “Do this for me and you can have some boobies” not that I want to bribe her, but you know, desperate times call for desperate measures.

So I’m feeling stuck with this, waiting for a green light to tuck my boob away for the last time ... as far as the toddlers concerned anyway. I’ve been waiting for this light for about six months now and it’s just not coming. It’s now clear it would have been much easier to wean when my milk supply naturally dropped off during pregnancy…at around 14 or 15 months old. She would have missed it for a few days and then it would all be forgotten about. Now she’s tasted the sweet nectar that is newborn mummy booby goodness, she’s not giving it up in a hurry. It must be like ice-cream, all sweet and fatty.

A new resolve to start a loving-kindness weaning process was shot down a couple of weeks ago by what I initially thought was severe teething with lots of clinginess and boobies required. It soon became apparent it was actually hand, foot and mouth disease making her so miserable. Everything she put in her mouth was hurting and her response was to eat nothing. On day 5 of no food whatsoever breastfeeding had become a true hero, offering not only nutrition, hydration and comfort but an immune boost as well. I was grateful I have such good breastmilk to help her through that week of horrors.

Her health is now restored however and I don’t feel tandem feeding is sustainable. A 21-month old toddler surviving primarily off my breast milk is not healthy for either of us.  I could be waiting months or even a couple of years for her to self-wean.  And so I tentatively embark on a weaning journey. I anticipate lots of struggle, lots of resistance. Many a time when the small baby will be woken and disturbed and resented by a toddler screaming for boobies. It’s going to suck and perhaps be one of the greatest battles of will I’ve ever known. We’ll get there in the end.

Mummy Pep Talk: Be the Hunter, not the Hunted

The Sunday before last: John John was a week home from the hospital. Home life had been resembling somewhat of a shit storm (sibling rivalry was large). It was midday and both the children slept, and I took the opportunity to contemplate the new moon that was two days prior. I went outside and managed to arrange an impromptu altar with a rose quartz crystal, a candle, oracle cards and some closed eyes. It was heaven.  

I pulled a card: Be The Hunter Not the Hunted (Sacred Rebels Oracle, Alana Fairchild)

The crux of the message: Don’t let the needs of others get in the way of your own journey and self-care. This message was so relevant, so needed at that time, so needed EVERY DAY as a mother. When Evie was born I lost myself for months, understandably. She was so new, I was anxious. I didn’t even use a day planner or make any to do lists for half a year. Her priorities and needs were number one of course, the rest of the world, including me could wait. That was my choice.

With John John things are much quieter. I’m taking the new baby in my stride. My to do’s are getting done. My day planner utilised. I’ve got this. I’m inspired.

I see opportunity to create and contribute. Self-expression and indulgence seem possible whereas with Evie it was almost unimaginable. As a first time mother I was shocked at the lack of time I had to myself. It took a while to adjust.

In contrast, now I accept that there is no time. I haven’t meditated since I gave birth and I’m totally ok with that. In accepting this situation of mothering two very young children means accepting their constant needs, interruptions and interaction. And in amidst this unrelenting noise and whirlwind of childcare the moments of peace and space to myself become more noticeable when they arise.

So I commit to staying present and enjoy these freedoms when they come up. To remembering who I am by doing stuff I love, reading stuff I like and grooming myself to a standard that makes me feel good. By asking for help when I need it and offering help when I can give it. Yeah mummy-hood, bring it on.

And when it gets really hard, I try to remember: With the biggest challenges  comes the opportunity for the biggest lessons and potential for incredible growth both spiritually and creatively. Phew.

My word for 2017....Present

Rather then a New Years resolution I’ve chosen a word. “Present”…. that’s where I want to be in 2017. Present in the moment, utilising my time yet not being so focused on goal achievement that I can’t take advantage of all opportunities that sit in front of me at that very instant, enjoying thousands of lovely spontaneous experiences along the way.  

So far, four days into 2017 this presence is working great. I’ve taken a walk in breezy sweet and warm weather ALL BY MYSELF. No dog, no child, no pram. Just me and the trees. Wow.

I’ve shared many funny moments with my little girl. I’ve tidied, I’ve meditated, practiced yoga. I’ve made yummy dinners. I’ve rested, and today while Evie slept I created a ritual intended for family love, peace and harmony … needed after the Christmas my blood relatives just had back home (eye roll).

Most importantly, Presence is what I need in order to be a good mum, and enjoy myself while I’m doing it. As this year being a baby + toddler mumma is where my priorities lie. A new little life will be born within the next few weeks, and my 18 month old grows more into herself each day. I want to cherish all of it.

Healthy Chakras Change Lives

I’m a huge fan of the School of the Modern Mystic. In fact, I believe this is the number one practice that has helped keep me sane and on the right path as I navigate through this unknown territory that is life. This time last year I was home with a three month old baby, adjusting to my new life as a mother. Prior to childbirth I had a solid meditation practice that involved a walk to my back studio upon awakening every morning and time spent in front of my altar complete with candles, music and tarot readings.

The practice of shiatsu kept my intuitive muscles well flexed and I felt easily in tune with my inner self.

Life with a beautiful baby was different. I would still read cards, but I’d do it on the floor next to my gorgeous new girl. Meditation was rare, if not non-existent. My husband worked a lot and it was difficult getting regular time to myself. I felt like my intuition was becoming weaker from lack of practice. I needed something to change.

And then one day I felt strong guidance to to open an email and read it all the way through. Down the bottom was a link to Belinda Davidsons School of The Modern Mystic. I was intrigued. What I found at the other end of the link was exactly what I needed. A six month online intensive focusing on chakric health. Belinda Davidson strongly expressed the message ‘when your chakras are working properly, everything in your life is working properly’

I thought back to a time when at 20 years old I was cleaning holiday studios in return for accomodation in Byron Bay. The owner of the studios gave me a book on chakras and said, 'here I think you’ll like this.' It was a large A4 size book complete with photographic images of yoga poses that help activate and align each chakra. I added the poses to a morning practice with a chakra clearing meditation. The rest of the year unfolded a sequence of life events that were incredible and special. Talents I never knew I had were revealed to me, I was blessed with abundance and love over and over again, and found the romantic love of my life before the year was out. Read more about this here.  Although at the time it hadn’t occurred to me that my meditation practice could have set the scene for all this wonderfulness, but thinking back I certainly couldn’t disprove  the connection Belinda Davidson was drawing between chakric health and general awesomeness.

So skipping from 2004 to late 2015, babe in arms, I intuitively felt this course was exactly what I needed. It would provide motivation to meditate daily and keep my spiritual health in check as well as an online community of like minded souls.

After a quick consultation with my higher self I signed up immediately and have not regretted it once.

The person I am before a full chakric cleanse and the person I am after are different people. The former is tired, cranky and more prone to thinking negative thoughts. The latter is light, airy and joyous, with space in my mind to keep focused on what’s important.

The most immediate result I found was that I was so much calmer, so much happier with each moment , rather then resisting the baby that would not let me put her down or keep me awake at night there was space and acceptance. I was relaxed.  The school of the modern mystic made being a mum to a demanding little baby so much easier.

Motherhood is the challenge I was facing at the time, and still, it consumes my life, but working on your chakras will help you no matter where you’re at at right now. Whatever’s going on for you at the moment, working on your chakras will make it better.

Yes I already knew about the chakras, what colours they were, and roughly what each of them did. There’s always more to learn however. I’ve learnt so much more about myself in this course.  I’m still learning, feeling, sensing. There’s so much information available about each one.Your inner world is not the only thing that changes with this work, it’s very much the beginning of a whole life transformation. From your external environment, financial situation, the work  you do and the level of happiness you find with that work.

My home has transformed more and more into exactly what I want it to be, I’ve found inner strength I didn’t know I had, old patterns and chronic disappointments reveal themselves in a new light and though challenging, I can see real change is possible and even what needs to be done to achieve my greatest vision for myself and my life. Pure potential has revealed itself. It’s wonderful and I want to share it with you.

Sure there are still challenges. Things change, babies grow into toddlers, Life is fluid, as it should be. I can’t always get my chakra cleanse done. But when I do I feel the difference, it’s tangible. And I count my blessings.

Much love, Libby.

Motherhood and spirituality, it's tough but worth it

It’s a challenge balancing my creative desires with mothering. So much of what I was before is lost behind mountains of laundry, feeds and cleaning up after my precious precious child who is the very salt of my earth.  

This time of year, when the seasons change the air feels magic. Can you feel it. A feeling that makes me long to be more connected then I am. to celebrate life more.

Today I gathered Evie in my arms and before going out for some afternoon chores decided to go into the garden, breathe some fresh air.

I acknowledged the elements of each direction and blessed our afternoon with smooth sailing. I blessed our afternoon that all may be well. I gave open gratitude for the joy and abundance and health we enjoy in our family.

My afternoon was indeed smooth. It was like a running green light. Best of all though I felt connected. I felt like myself. I was whole and happy and open to more wholeness. My afternoon became effortless. This is a stark contrast to days where I don’t make this time and I feel not quite fulfilled.

Mornings of motherhood can quickly turn to afternoons and then become evenings where I just flop on the couch, overjoyed to have some time to rest, but to lazy or just plain exhausted to do anything that really feeds my soul.

It feels like effort to make some sacred space and connect, but I invariably find that after I do make the effort I am so much more energised. My happiness levels are up and inner peace more prominent. I know how I prefer to be.