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How to thrive on a vegan or vegetarian diet.

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How to thrive of a vegan or vegetarian diet.

With the rise in popularity lately of veganism I thought it was time to discuss how to thrive on a vegan or vegetarian diet. If you have been living under a rock lately, maybe we should go back to the basics and explain what a vegan and vegetarian diet actually is and how to thrive on a vegan diet.

What is a vegan and vegetarian diet?

A vegan diet excludes all animal products – that includes meat, fish, dairy, eggs, gelatin and honey. Being a “vegan” means avoiding things made from animal products also i.e leather, wool, suede, fur, feathers and silk.

A vegetarian diet avoids meat, fish and poultry. It is less restrictive and includes dairy and sometimes eggs depending on the person’s own idea of vegetarianism.

Reasons why you would choose a vegan or vegetarian diet…

There are three main reasons why someone would choose a vegan lifestyle or a vegetarian diet.


It has been known that a plant based diet is very healthy for us and can offer many protective health benefits against common diseases like heart disease and cancer . Plants are a lot easier to digest than meat which can take several hours. A lot of vegans feel lighter and have more energy when not consuming animal products. A popular documentary that has just been released on Netflix called “The Game Changers” explains a lot of the health benefits of a vegan plant based diet. Some of the worlds greatest athletes have found that changing to a vegan diet has incredibly increased their performance.

Time to detox

The Animals:

With such a huge population on earth right now (and predictions of another 2 billion people by 2050) the need to feed us all has put incredible strain on agriculture and farming practices. This has equated to factory farmed animals who live in horrendous conditions only to be inhumanely slaughtered for us to eat. The days of cows and sheep living happily in a pasture full of green grass is rarely the case anymore. Even though you may think that the animals here in Australia aren’t treated as badly as they are in other countries of the world unfortunately that is not the case.

Even in “humane” abattoir’s here in Australia animals are pushed into a room where they have to be electrocuted several times before dying! It’s frightening to see and hear and that’s why these slaughter houses never let footage of this into the mainstream media. It would make you think twice about eating meat again and the meat industry would suffer huge losses. If you need proof of this you can look up @JamesAspey and @joey_carbstrong on Instagram as they have footage of the suffering that these animals face in Australian slaughter houses before death.

The Environment:

Another big reason so many people are turning to a vegan diet/lifestyle right now is due to the dramatic impact we are all facing with climate change. There is no denying that climate change is real and we are all living with it. The endless bush fires we have been seeing here in Australia this year. The years of droughts, the floods Brisbane faced in 2011, the cyclones of tropical north Queensland are becoming more violent and destructive and we are even seeing mini tornadoes here in South East Queensland. Not to mention what is happening in the rest of the world with the polar ice caps melting and sea levels rising so much faster than we all anticipated.

You may be wondering what being vegan has got to do with the environment? When land is used to raise animals instead of crops, precious water and soil are lost, trees are cut down to make land for grazing or factory-farm sheds, and untreated animal waste pollutes rivers and streams. In fact, it has such a devastating effect on all aspects of our environment that Scientists are listing meat-eating as one of the biggest environmental hazards facing the Earth.

Globally, animal agriculture is responsible for more greenhouse gases than all the world’s transportation systems combined. It takes 2500 litres of water to produce 3.5 liters of milk. It takes 9,000 litres of water to produce 1/2 a kilo of beef. And almost 20 times less land to feed someone on a plant-based (vegan) diet than it does to feed a meat-eater since the crops are consumed directly instead of being used to feed animals.

Now for some good news!

The benefits of a vegan / vegetarian diet are countless! It can help you lose excess weight, lower blood sugar levels (many diabetics have found they have gotten off medication that they have been taking for years once changing to a vegan diet). It can protect against certain cancers, it’s linked to a much lower risk of heart disease and can reduce pain from arthritis.

If after reading all this you feel like you would like to try out a vegan or vegetarian diet and reap the benefits of not only feeling healthy, having glowing skin and clear eyes, doing your part to end animal suffering and helping the environment at the same time, here’s what you need to know to thrive!

Where do you get your protein from?

On a vegan or vegetarian diet you may be asked repeatedly “But where do you get your protein from?” All protein comes from plants. The animals that we eat got there protein from plants. Think about the biggest animal in the jungle – elephants, gorillas, rhinos – they all eat plants!  The only thing that  you need to do on a vegan diet is eat a whole range of food so that your body can pull the correct amino acids out of each food to make a complete protein. So how do you do this? Eat at least one grain and one legume per meal or one nut and one grain per meal or one legume and one nut per meal. This will give your body a complete protein as you can see in the image below:

What about Iron?

Iron is an essential nutrient that plays an important role in many bodily functions.

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Some food sources loaded with iron include dark leafy greens, tofu, legumes, whole grain cereals and nuts especially cashews. Iron absorption is increased dramatically by eating foods containing Vitamin C along with foods containing Iron. Here at Capalaba Natural Health we have a very effective Iron supplement that is gentle on the stomach. It does not cause constipation and has a high absorption rate. If you are in need of an Iron supplement, pop into the Capalaba clinic and we can sort you out!

And B12?

Several studies show that while anyone can have low vitamin B12 levels, vegetarians and vegans have a higher risk of deficiency. This seems especially true for vegans who are not taking any supplements. So if you are planning on embarking on a vegan diet then supplementing with B12 is essential.

Vitamin B12 is important for many bodily processes, including protein metabolism and the formation of oxygen-transporting red blood cells. It also plays a crucial role in the health of your nervous system.

Too little vitamin B12 can lead to anemia and nervous system damage, as well as infertility, bone and heart disease. Ask Tony our award winning Naturopath about getting tested for B12 levels and the effective B12 supplement that we stock here at Capalaba Natural Health.

What about Calcium? Won’t you get osteoporosis?

For years we have been told by the dairy industry and media that we need to drink cow’s milk for calcium to keep our bones and teeth strong. The truth is that the calcium in cow’s milk is calcium carbonate which is a form of chalk. This may be a contributing reason why some woman who get to menopause age are all being diagnosed with osteoporosis. This type of calcium is a weaker version of the calcium our bones are made up of, therefore the bones become brittle. In a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Dairy is very acid forming and therefore the body uses calcium from the bones to help alkalize the blood … further depleting calcium stores in your bones.

The best form of calcium available comes from tahini … Sesame seeds. Other great sources are green leafy vegetables and legumes, broccoli, brussels sprouts, collards, kale, mustard greens, swiss chard. They are loaded with highly absorbable calcium and a host of other healthful nutrients plus are alkalyzing so protect bone calcium levels.

Beans are humble foods, and you might not know that they are loaded with calcium. There is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, tofu, or other bean or bean products, you will find plenty of calcium there, as well.

There is also the calcium fortified soy milks, orange juice and calcium set tofu. So really there is no need to drink cow’s milk. Leave it for the baby cows!

It’s so hard to be vegan though!

With the popularity of veganism there are many new cafes catering to this way of eating. Supermarkets are now stocking plant based meats and meals too. You can get vegan ice creams such as the dairy free Magnum or Cornetto. Aldi stock delicious coconut ice cream tubs that are reasonable priced. There are new vegan cook books being released every day with delicious recipes to make. So its a whole lot easier to be vegan now than it ever has been. Some amazing local cafes to try if you want to “try before you buy” include:

Do you think you could thrive on a vegan / vegetarian diet?

As you can see it’s really not that hard to thrive of a vegan or vegetarian diet! There are many benefits to a plant based diet. If you would like further information on how to move towards a plant based diet call the clinic on 38233103 and our Naturopath can help you.


Lose Weight … And start building your Summer body Now?

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Lose weight

Lose weight and feel great. Build your summer body now.

There is only 1 month to go before Summer is officially here and that means approximately 2 months until Christmas! Now is the time to lose weight and start building that Summer body of your dreams. Months of hiding behind leggings and sweaters, the warmer weather means you are suddenly thrust into shorts and t-shirts. Suddenly you notice that you may have put on a few kilos over the cooler months. You may have gained some cellulite on your legs and bum. You also realise that you may have to get into a bikini/swimsuit very soon.

Don’t freak out though! Tony the award winning Naturopath from Capalaba Natural Health is here to help! He has been helping people lose weight and building their dream bodies for the last 13 years with the HCG diet. Over 3,000 people have successfully completed the weight loss program and couldn’t be happier. Even people who are at their wits end with losing weight and have tried every other diet out there. They have said this is the one that actually worked for them and helped them lose weight and reach their weight loss goals. Tony will even teach strategies to help keep the weight off too.

The HCG diet is a low calorie diet with natural homeopathic weight loss drops to help suppress the appetite so that you are not feeling hungry. It is a wholefoods based diet and very easy to stick to. As part of the diet you receive the dietary protocol book explaining the diet in details including what foods to eat and what not to eat. A comprehensive recipe book and weight loss drops.

Not only do you get the benefits of losing weight but you also feel great. When you lose weight you will gain more energy, joint pain eases up as there is less pressure causing inflammation and cellulite significantly reduces.


Start Now and Lose 10kg before Xmas

Your summer body is created in October/November so that you are ready to get into that beautiful bikini by Christmas. Not only will you look great but will also be feeling great. You will have more energy to run around with the kids, swim in the ocean and look fantastic in that slinky dress at the work Christmas party.

If you would love to lose weight and feel lighter with a bunch more energy and less pain click on the link below to book in a free 30 minute weight loss consult at our Capalaba clinic. Our award winning Naturopath Tony will put you on the VLA machine to measure what is going on in your body, your fat content, muscle, hydration levels, inflammation etc … even your biological age and give you a base line for starting. He will also go through the diet plan in detail. This a no obligation consultation so what have you got to lose? … except maybe some weight.



Are Hot Flushes and night sweats driving you crazy?

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Menopause Hot Flushes

Would you love to know how to quickly get rid of Menopause Symptoms such as hot flushes and night sweats using information most people don’t even know about. It’s almost like magic.

So often I get woman coming into our Capalaba clinic experiencing Menopause or Perimenopause symptoms. Hot Flushes, Night Sweats, Fatigue, Weight Gain and Mood changes are all so very common. I often hear that some women can get upwards of 20 flushes per night and that they are so tired and irritable from a lack of sleep.

The majority of these women have had these symptoms for many years. Recently I had one lady who had over 20 flushes per night for the last 5 years.

Can you imagine the smile on her face when I said that I was confident that I could cease most of her hot flushes within 1-2 months. And that I could also increase her energy levels simultaneously … And it happened. She’s now flush free and has 9/10 energy.

Lets break it down! What is menopause?

Menopause is experienced by all woman and is a natural part of the ageing process. It typically starts between the ages of 45 – 55. It occurs when a woman’s ovaries no longer release an egg and therefore menstruation ceases. Simultaneously the amount of estrogen produced by the ovaries diminishes significantly and it is this reduction in estrogen which can create the symptoms associated to menopause such as Hot Flushes, Night sweat, Weight Gain, Fatigue, Female Reproductive Dryness, Anxiety, Depression, Reduce Self Esteem and other Mood Changes.

Estrogen slowly diminishes over many years before her full menses stop. During this time a woman’s symptoms start to slowly arise.  This time is known as Perimenopause.

What you don’t know about menopause.

As estrogen produced in the ovaries declines the body asks the adrenal glands to produce small amounts of estrogen to compensate. This is critical for helping maintain hormonal equilibrium. If the adrenal glands are unable to produce this level of estrogen sufficiently then menopause symptoms increase.

The problem for most woman occurs in that they have had a stressful life working, raising children etc… and therefore by the age of 45 years old their adrenal glands are often tired or they may even be suffering from adrenal fatigue. When the adrenal glands are asked to do yet another job, and produce more estrogen, they can’t and the menopause symptoms are the result.


My magic treatment for menopause.

It is my belief that treating the adrenal glands is the most beneficial way of reducing menopause symptoms.

By nourishing and strengthening the adrenal glands we allow them to perform their natural function correctly and produce enough estrogen to alleviate the symptoms. Additionally, most woman will experience a considerable increase in their energy levels and their ability to cope with the everyday stresses of life. Improved adrenal function will also help reduce anxiety, depression, stress, improve sleep pattern and reduce aches & pains.

If you also suffer from vaginal dryness then try taking a teaspoon of flaxseed daily. These contain phyto-estrogens and have been shown to reduce dryness significantly.

Pretty cool hey … no flushes or sweats and more energy. Now that’s magic.

Written by Tony Daniel Award Winning Naturopath at Capalaba Natural Health.

If you are suffering from hot flushes, night sweats and menopausal symptoms why not book in a consultation today. Click on the link below:


Overcome Seasonal Allergies, Sinus and Hayfever.

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Tony’s Proven Approach To Overcoming Seasonal Allergies, Sinus or Hayfever

For most of us, Spring is a lovely time of the year. The winter chills have stopped, the weather is warming up and everything is starting to bloom and regenerate. For me, it’s my favourite time of the year. For some, unfortunately, it’s horrible. Their nose starts to run, their ears and eyes get itchy and they feel tired and worn out. It’s a seasonal allergy season.

We all have a tolerance level to substances such as pollen, dust, grasses, animal dander etc… Unfortunately, some people’s levels are set lower than others or their diet and lifestyle mean that these levels lower over time. The good news is that we can raise our tolerance levels and reset our immune system so that you no longer need to suffer during Spring.
I have used the following approach hundreds of time to excellent effect.

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Holistic Health Kinesiology FAQ

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What is Holistic Health Kinesiology?

‘Kinesiology’ serves as an overarching-term for a suite of specialised modalities. What ties the different modalities together is a reliance on muscle monitoring as the basic feedback mechanism into the human brain. This feedback is based on the principle of the body communicating with itself. The body communicates messages through a range of systems in order to function. The Kinesiologist uses gentle muscle monitoring to access the underlying stress in a person’s system that may be blocking the body’s natural healing systems, so the treatment can be more efficient and effective. (That’s the info that your kinesiologist is tapping into when they are pressing on your arm)

How long is each Holistic Health Kinesiology session?

Your first session should be 1½ hours, and after that sessions are usually 60min but can be between 45min and 1½ hours according to your individual needs.

How many sessions will I need to have?

This really depends on you and the aim of treatment. Kinesiology treats you as an individual. Some people require one session to deal with a single issue, others require a series of sessions. A plan of treatment will be discussed in the initial consultation. Generally, Sinead likes to work with someone for 4-5 sessions, spacing a few weeks or months apart, as this allows time to get to the true cause of the presenting issue and help you to move on effectively with new learned skills. However, each person is unique you may need more or fewer sessions.

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Breaking the shackles of Irritable Bowel Syndrome and other Digestive Disorders

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Irritable Bowel Syndrome or IBS is the most common chronic disorder of the gastrointestinal tract. Did you know that being a syndrome means that IBS is not a disease but a collection of symptoms. This is great news for suffers of IBS because it is considerably easier treating and correcting an imbalance or a symptom than it is treating a chronic, maybe genetic, disease.

The main symptoms of irritable bowel syndrome include:Pain, Bloating and Diahorrea symptom of Irritable Bowel Syndrome

Bloating, abdominal pain, fatigue, brain fog, increased flatulence, diarrhoea and / or constipation.

I have seen IBS symptoms range from minor bloating and discomfort to hospitalization. Often sufferers of IBS become weary of going out socially in fear of an attack or fear that they may need a toilet urgently. This is no way to live a full and fun life.

The great news is that naturopathically we get great results treating IBS and other digestive disorders including Crohn’s Disease, Diverticulitis, Ulcerative colitis etc…

How I treat the symptoms of Irritable Bowel Syndrome

We’ve already discussed that IBS is a collection of symptoms and not a disease. This means that if we identify the trigger to each symptom then we can treat and clear each symptom and therefore effectively get rid of IBS.

In other words, if you are symptom free then the syndrome doesn’t exist as it’s really only a collection of symptoms.

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Are Hot Flushes driving you Crazzzy!!!!

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Are Hot Flushes driving you Crazzzy!!!

This week I have been getting a stream of woman coming into the clinic complaining of severe Hot Flushes. This run of hot weather we are having certainly doesn’t help. I also think that the stresses of Christmas, juggling kids, work and family life is a major contributor.

Hang on!!! Are you saying that my hot flushes and night sweats are not just about my hormones and that stress could play a role too?

Woman with hot flushes

That’s correct. As the oestrogen produced in the ovaries reduces your body asks your adrenal glands to produce small amounts of oestrogen. This is important for helping maintain hormonal equilibrium. For various reasons if the adrenal glands are unable to produce this amount of oestrogen then your menopause symptoms will increase.

Most woman have had a stressful life working, raising children etc… and therefore by the age of 45 yo their adrenal glands are often very tired or may even be suffering from adrenal fatigue. When the adrenal glands are asked to do yet another job, and produce more oestrogen, they can’t and the menopause symptoms are the result.

How I treat Hot Flushes and Night sweat.

Treating the adrenal glands is the most beneficial way of reducing menopause symptoms.

Nourishing and strengthening the adrenal glands allows them to function correctly and produce enough oestrogen to alleviate the symptoms of Hot Flushes and Night Sweats. Additionally most woman will experience a significant increase in their energy levels and their ability to cope with the everyday stresses of life. Improved adrenal function will also help reduce anxiety, depression, stress, improve sleep patterns and reduce aches & pains.

If you also suffer from vaginal dryness then try taking a teaspoon of flaxseed daily. These contain phyto oestrogens and have been shown to reduce dryness significantly.

Pretty cool eh … no flushes or sweats, better sleeps and more energy.

Written by Award Winning Naturopath Tony Daniel from Capalaba Natural Health.

Find out which Weight Loss diet will best help you reach your Weight Loss goals.

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I commonly get asked which Weight Loss Diet will be best for me and which will best suit my Weight Loss goals.

At Capalaba Natural Health I typically use 3 main diets for Weight Loss. Each are excellent but they also have their own unique strengths and weaknesses and suit peoples goals differently.which-is-the-best-weight-loss-diet-for-me

Below I have briefly summarized each diet for you, given you it’s strengths and weaknesses plus given a few examples of which diet I feel is best considering different weight loss goals.

The HcG Diet

The HcG diet is the main Weight Loss diet that I use in the clinic. Personally I think it is an awesome diet which consistently delivers great results week in week out for my clients. Most people on the diet feel energized, reduce their pain levels due to it’s anti-inflammatory effects and typically lose 1kg of fat per week.

The HcG Diet is a mechanism based diet. We raise HcG (Human chorionic gonadotropin) in the body using homeopathic drops. Once raised over a few days we reduce your calories to 500 calories per day. Now I know that this sounds very low, and it is, but you will be surprised how much you get to eat. It’s a really clever and successful diet.

The structure enables you to eat 5 – 6 times per day. The main benefit of increasing HcG in conjunction with a low calorie diet is that it suppresses your appetite and then makes your body burn fat for energy instead of food. You are essentially eating yourself. Remember that fat is just stored energy and that this diet is excellent at burning your fat stores for energy. It’s the equivalent of you doing 5-6 hours of cross training at the gym every single day … without you doing any. How cool is that.

This is the diet that I recommend most of my client to do as it delivers the most fat loss per week of any diet I have worked with and I have found very few people who it doesn’t work well for.

The only weakness of this diet is that you can’t do much exercise while on this diet due to the low levels of sugars in your muscles. If you do too much exercise you will get tired quickly and start craving sugars … and then break your diet. My recommendation is to use the diet to lose weight and then exercise afterwards to help keep the weight off and to increase muscle strength and tone.

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The Top 3 Reasons why people don’t lose weight

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Are you watching what you eat, or exercising madly, but you are still struggling to lose weight?

I have been a Naturopath for over 10 years now, specializing in weight loss and fatigue. I find that there are consistently a few main reasons why people don’t lose weight. The article below highlights the 3 Top reasons why people don’t lose weight and fail to reach their health goals.

Here are the Top 3 reasons why people don’t lose don't lose weight

Exercising too much

Exercise is excellent for your overall health and has been proven to reduce cardiovascular risk factors, improve strength, reduce stress and improve how well we feel.

We all feel excellent after a run, gym session, yoga or pilates class … but in terms of weight loss exercise doesn’t deliver the results that you can achieve from a good weight loss diet. I commonly hear of clients who have been to the gym 3 – 4 times per week for 6 months and have only lost 3-4 kgs of weight. On the HcG diet for example you should typically lose around 1kg of fat per week and therefore over a 6 month period you should lose between 20 – 25kg of fat.

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