Shop 24 Boulevard Arcade, Coffs Harbour 0266 514 533

*Health food shop and naturopathic practice*

Tuesday, October 7, 2014

Smell the flowers

114. Top Five Things I LOVED This Week:

1. My husband’s eyes growing wide as he turned to me and asked “Was that the baby?!” Pretty special feeling the baby kick for the first time.
2. Walking down the hill from Bronte to the beach and admiring all the charming old houses and the abundance of Australian bush flowers: wisteria, bottlebrush, sea banksias, macrocarpa and wattle. *Photo by Brett the Physiologist*
3. The incredible jasmine vines that were draped from the ceiling beams at the wedding reception. The entire space smelled of Spring and looked magical. Congrats Mr and Mrs Satchwell, it was the most perfect day xx
4. A spontaneous morning involving the Bronte to Bondi headland walk, feasting at the farmers market, meeting up with friends at the chai tent, discovering Orchard St café (kombucha on tap!!) and spending time with more happy friends.
5. Ordering a chai bowl (yes a chai in a BOWL) from Pure Bronte this morning.

Emma the Naturopath xx

PS. “Once a year, go someplace you’ve never been before”.
-Dalai Lama

Invite adventure into your life!


“Experiencing a child growing in your body just gives you such a newfound respect for the human body. It’s just fascinating! It gives you this sense and this feeling of timelessness, this sort of evolution of man and what a miracle it is that you get pregnant at all.

It’s not like you take a special pill and this pill makes the baby grow. The baby just grows, without you even doing anything but breathing and sleeping and eating. That is an amazing feeling. You feel so proud of your body.”

-Liv Tyler

Emma the Naturopath xx
(22 weeks -size of a papaya)


Water bottles are always the “go-to” present for that difficult person to buy for, or an awesome incentive for yourself to stay hydrated! Or come in and stock up on water bottles (and spare lids!) before the kiddo’s go back to school. We’ve got sizes from 350ml to 1.2L in lots of snazzy designs in all the best brands: EcoTanka, Cheeki and EarthLust!

Tag someone in this post who you think would get a bit excited about 10% off all water bottles!

"Happiness is to hold flowers in both hands"

-Japanese proverb

So high on Spring right now... What flowers are you loving? I'm all about the bottlebrush and calla lillies!

115. Top Five Things I LOVED This Week:

1. Hot gf chocolate and coconut pancakes cooked in salty butter. Just a little Tuesday night treat.
2. Whale sightings on a windy headland.
3. The name of my friend’s neighbour’s cat: Sophie PrettyToes. Best. Name. EVER.
4. Brand new bamboo sheets as well as a new king-size quilt and linen doona cover which have been washed and hanging in the sunshine all day. I am SO excited to go to bed tonight.
5. The fact that my overly house-proud husband finds it a necessity to have fresh flowers in the house at all times. No complaints here. *The wonderful picture is courtesy of lovely Sherrin from ST Images

Emma the Naturopath xx

PS. “It’s not how much love we give, but how much love we put into giving”
-Mother Theresa

When you give someone a compliment this week, mean it. And when you help someone out, do it cheerfully. Let’s genuinely care for one another


I’ve always loved cooking and baking (it's an Italian thing), but now that I’m pregnant I’ve really gone into overdrive! I have been scouring the library shelves for new cookbooks and saving recipes on blogs to a special folder entitled “TO BAKE”.

This morning I’ve made zucchini slice, bliss balls, toasted muesli as well as salt and vinegar almonds. Now I'm thinking about what I can cook for dinner... Did I mention it’s only 10:30am? I was at Coles at 7:30am to buy supplies. My husband is beside himself with joy.

When did nesting kick in for you? Were you madly rearranging the whole house or cooking up a storm like me?

Here is the bikkie recipe I baked on Saturday afternoon:

1 cup rolled oats
1 cup cashews
1 cup gluten-free SR flour (I use a box of Orgran from the health food aisle of Coles)
2 tsp cinnamon
1 tsp nutmeg
1 tsp ginger (ground or fresh)
¼ tsp pink salt
½ cup honey/rice malt/maple syrup (or 100g coconut sugar)
½ cup coconut oil or organic butter (melted)
1 Tbsp chia seeds

1. Preheat oven to 180 degrees.
2. Throw oats and cashews in food processor and grind coarsely.
3. Mix all ingredients in a bowl.
4. Roll mixture into walnut sized balls and place on a lined baking tray.
5. Bake for 10 mins or until slightly golden. Store in airtight container.

How easy is that? You can be eating hot chewy biscuits in 20 mins from now! Perfect for school lunchboxes, afternoon tea with a cuppa or at 2 in the morning when you’re STARVING!

(Recipe adapted from The Vegan Baker by Dunja Gulin)

Emma the Naturopath xx
(23 weeks –the length of a shallot)

Essential Health
0266 514 533
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Thursday, September 25, 2014

Set yourself free

I’m a big fan of gifts from the heart. So how about making someone you love some homemade toasted muesli? Put it in a cute little glass jar and they'll love you forever.

2 cups coconut flakes
2 cups rolled oats
1 cup almonds (roughly chopped)
1/3 cup sunflower seeds
1/3 cup pepitas
1/3 cup chia seeds
1 Tbsp ground cinnamon
1/3 cup of your fave dried organic fruit (roughly chopped) eg. figs, peaches, sultanas
3 Tbsp organic butter or coconut oil
3 Tbsp rice malt syrup

1. Mix all dry ingredients in a large mixing bowl.
2. In a small saucepan, melt the oil/butter and rice malt syrup.
3. Pour over muesli mix and stir to coat well.
4. Line a tray with baking paper and evenly spread out muesli.
5. Bake in a preheated oven at 120 degrees for 15-20 mins or once muesli is golden and dry. Keep a close eye on it! Move it around every now and then to get an even golden coverage. Store in a glass jar in the pantry.

To me, toasted muesli is a “sometimes food”. It’s a yummy breakfast, afternoon snack or dessert served with yoghurt and fresh fruit.

111. Top Five Things I LOVED This Week:

1. Picking lemons from heavy branches with dad.
2. Cozy dinners with new friends.
3. Pukka ‘Refresh’ tea that we drink from tiny cups every week at meditation group. I bought myself a box for home this week.
4. I had this dream the other week where I ended up in a library and it was one big party! I knew heaps of people there and I was having a great time! So I took it as a sign and became a member of the Coffs Library. Didn’t have the same nightclub vibe when I walked in, but I walked out with a Jamie Oliver cookbook, vintage Frankie mags, a Sex and the City dvd, a prenatal yoga dvd, parenting books, a cd of Brazilian street music and a kids book called The Penguin and the Cupcake to read to the bump.
5. Doing the Running Festival (I walked) with my parents and husband this Father’s Day.

Emma the Naturopath xx

PS. I want to leave you with a passage my husband read to me the other night in bed from The Way of the Peaceful Warrior by Dan Millman:

An old man and his son worked a small farm, with only one horse to pull the plow. One day, the horse ran away.
“How terrible,” sympathized the neighbors. “What bad luck.”
“Who knows whether it is bad luck or good luck,” the farmer replied.

A week later, the horse returned form the mountains, leading five wild mares into the barn.
“What wonderful luck!” said the neighbors.
“Good luck? Bad luck? Who knows?” answered the old man.

The next day, the son, trying to tame one of the horses, fell and broke his leg.
“How terrible. What bad luck!”
“Bad luck? Good luck?”

The army came to all the farms to take the young men for war. The farmer’s son was of no use to them, so he was spared.
“Good? Bad?”

~Happy pills~

I eat well. It’s part of my job description. But my feelings are, no matter how fantastic your diet is, there is such a demand on the body when growing a baby (and breastfeeding) that it can be tricky to get the right amounts of all your nutrients at a THERAPEUTIC level.

1 x MyGen Fertility Multi
1 x BioCeuticals Ultrabiotic Pregnancy Care

1 scoop x BioCeuticals Ultra Muscleze Night
2 x BioCeuticals DHA Omega


BioCeuticals Ultrabiotic Pregnancy Care (probiotic)
Keeps all the friendly bacteria in good a positive balance in the gut, urinary and reproductive tracts.

BioCeuticals DHA Omega (fish oil)
Prevents post natal depression and assists with nervous system and eye development.

MyGen Fertility Multi (multivitamin)
Tops up all my vitamins and minerals including iodine which is essential for brain development.

BioCeuticals Ultra Muscleze Night (magnesium powder)
Relaxes the muscles and calms the nervous system.

Something worth noting is that these supp’s were prescribed to me by my herbalist whom I have regular consultations with and she keeps an eye on my blood tests. I am also very particular about the QUALITY of my supp’s which is why I take practitioner-prescribed brands.

Which supplements did you find most useful during pregnancy?

Emma the Naturopath xx

(19 wks –size of a mango)

112. Top Five Things I LOVED This Week:

1. The gasp you let out when you see your bank balance dramatically jump up. Then you realise your tax return has arrived.
2. A 10km ride around Coffs creek in the glorious Spring sunshine.
3. A morning meditation class followed by hot gluten-free banana bread with salty butter and cinnamon ricotta. Both are equally good for the soul.
4. Being wide awake at 5:30 each morning because I’m STARVING, then having 3pm naps in the afternoon to catch up. It all started because that’s when my husband gets up to go surfing and now the baby starts moving around at the same time. They share a special bond those two.
5. Finding a fat caterpillar (named Fred) in the bunch of flowers on the dining room table and checking on him every day.

Emma the Naturopath xx

“She wore the scent of early spring on her delicate neck and every kiss I stole tasted of bright yellow flowers and buzzing bees”
-Michael Faudet

Spring is here beautiful people… Soak it up! At a “Spring Health” talk I did at One Conscious Breath Yoga Studio this week, I asked everyone to say a word that they associate with spring. Such answers included:

Jasmine flowers
New beginnings
Lighter afternoons

~The 20 week scan~

My husband and I were adamant that there was no way we were going to find out the sex of our baby until we were holding it in our arms. That was, until we had our 20 week morphology scan last week.

I caved with all the excitement. “Are you SURE we don’t want to know?” I asked my husband repeatedly from across the room during the scan. The sonographer told us to look away if we didn’t want to know, while he zoomed in on the pelvic area. I saw my husband turn around and face the corner while I squinted to work out what the hell what was what on the screen. No luck.

Boy or girl -we’re stoked either way. I want a little daughter to cook and bake with, but the thought of a mini-Brett melts my heart.

Did you find out or wait for the delivery day? What were your reasons?

Emma the Naturopath xx
(20 weeks –the length of a banana)


I was flicking through my I Quit Sugar cookbook the other week (page 146 in the Savoury Snacks section for those of you playing along at home) and stumbled across a super easy recipe for salt and vinegar almonds. The recipe in the book says add 50ml of ACV and 1 Tbsp of salt to 1 ½ cups of almonds, but I’ve experimented and found that the below recipe works best for me.

Add to a bowl:
2 cups of almonds
1 Tablespoon of apple cider vinegar
2 tsp pink Himalayan salt

Stir well so the nuts are coated then spread out in a lined baking dish. Bake at 150 degrees for around 15 mins –stirring every 5 mins til the nuts are mostly dry. Store in a glass container in the pantry. They are sooooo morish hot out of the oven!!

113. Top Five Things I LOVED This Week:

1. The excitement of upcoming weddings: booking flights, finding a dress, buying and wrapping presents. The whole kit and caboodle (not kitten caboodle like I used to think the saying went).
2. Standing out in my garden watering all my plants and then doing yoga after breakfast. My favourite way to soak up some vitamin D.
3. Receiving 3 incredible bunches of flowers in 4 days. My house and shop are filled with colourful poppies, freesias, sunflowers and lillies. Thankyou Tamika, Jas and Bretty xx and once again the talented Precious Petal girls
4. Strawberry lassi: two handfuls of strawbs, fresh mint, a handful of ice, 2 Tbsp goat yoghurt, nutmeg, cinnamon and filtered water. So refreshing.
5. When your friend texts you going “Just made quinoa nori rolls and a spelt orange and chia seed cake with coconut ganache. Would you like to share if we bring it over later?” Um yes Sherrin, Y-E-S!

Emma the Naturopath xx

PS. “We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty”
-Maya Angelou

I have great respect for delayed gratitude. It is always worth acknowledging a well behaved child, a steady yoga pose, a uni graduate or a gradual loss of weight. The sacrifices and discipline we make in the short term equate to admirable achievements in the future. Like they say, there is no shortcut to anywhere worth going.

-The reality check

Since hitting the 20 week half way mark a few things have happened lately that made me take a deep breath and go “Oh my god… We’re actually having a BABY…”

THE FIRST THING: seeing the delicate little baby on the 20 wk ultrasound. It looked a lot less like a squid like in the first scan. I turned to my husband that night with a spooked look and said “It’s never just going to be the two of us ever again…” I suppose it already isn’t.

THE SECOND THING: so many generous people have given us baby gear. My husband brought home a high chair last week and set it up next to our dining room table. Woah…

It’s so ironic because we planned this little baby and we are beyond excited but I suppose I just felt like I’d be pregnant forever because 9 months is such a long time... Do you know what I mean? When did reality sink in for you?

Emma the Naturopath xx
21 weeks

"The act of forgiveness takes part in our own mind.

It really has nothing to do with the other person."

-Louise L Hay

Um, may I just say, WOAH...!

There I was sipping my spiced dande and snacking on blueberries, just minding my own business, then I read this powerful quote that the lovely Georgie Cooke Quantum LifeSkills Coaching & Counselling posted.

All the grudges, resentment, hurt and sadness that we feel towards others is our own "stuff". We have made the choice to hang onto it and carry it around with us. People are who they are and we can't control that. But we can forgive them, and set us both free.

Emma the Naturopath xx

Essential Health
0266 514 533
Facebook: Emma the Naturopath

Tuesday, September 16, 2014

Instant friendships


“During pregnancy your body is your unborn baby’s universe. You are the rivers, sunlight, earth, atmosphere and sky for this being growing within you. Your baby’s body, mind and soul intimately intertwined with your own.Together you express the creative flow of life”.

-Deepak Chopra
Magical Beginnings, Enchanted Lives

Emma the Naturopath xx

-16 weeks, the size of an avocado

I actually caught myself thinking “I’m just too stressed to go to meditation class tonight”… I had to laugh at myself!

Even though I’ve practised yoga since a young age and listen to a meditation track on my iPod every night, I had this preconceived idea of what going to an actual meditation class would be like. I envisioned a bunch of gurus sitting around on cushions on the floor, levitating in silence for an hour. Maybe with a bit of chanting thrown in there...

Much to my delight, it involved sitting back in comfy armchairs, drifting off into a blissful state during a guided meditation. (Yes there were times I was thinking about noodles or tomorrow's clients, but it was mostly bliss). Then we sipped delicious organic tea and Georgie chatted to us about practical tools for helping with a “monkey mind” and incorporating a sense of calmness and positivity into our daily lives.

Meditation has countless benefits to our health like lowering blood pressure and easing anxiety, but it’s also just a beautiful self-care ritual –which is generally the first thing to go out the window when we’re stressed!

Georgie Cooke Quantum LifeSkills Coaching & Counselling is a counsellor, psychotherapist, NLP coach, naturopath and full-time ray of sunshine. Georgie runs meditation classes on Mondays 1-2pm as well as an evening class 6-7pm from her gorgeous space on the jetty strip in Coffs, just next to Old John’s. Give her a call 0406 786 395 if you want to check it out. No levitating gurus, just warmth and happiness.

“Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself.”
-Hermann Hesse

109. Top Five Things I LOVED This Week:

1. My 63 year old Sicilian father writing in a text to me “omg”. Wtf…?
2. A delivery of teddy bear sunflowers from the talented girls at Precious Petals. They are just so beautiful and happy (the flowers AND Nat and Court).
3. Stormy headland walks just on dark with friends.
4. Top knots –on chicks, dudes and kids.
5. Lying in bed half asleep on Wednesday morning and feeling a little tickle in my belly. My eyes opened wide and it happened again. “Oh, good morning” I said aloud as I felt my little baby move inside of me for the first time.

Emma the Naturopath xx

“You have within you more love than you could ever understand”

I believe this is quite literal during pregnancy. But generally speaking, we tend to search for love in external places (in people, places, possessions) to feel loved. Knowing that a LIMITLESS source of love resides within ALL of us leaves me feeling so warm and content. What a beautiful thought to start the week with.


I’ve been really touched by the friendships I’ve formed over the past 4 months. You begin forming connections with people you wouldn’t know from a bar of soap based on the fact that you are both pregnant.

Women who have already had a baby are wonderful to talk with as they provide instant relief and valuable knowledge from their experiences, but talking to another chick that’s also pregnant for the first time turns into an instant friendship.

I find such joy when either myself or a friend or customer sneakily mention that they’re pregnant and it is instantly met with squeals of “I’M PREGNANT TOO”!!! Followed by gushings of “Did you get morning sickness?” and salivating while describing how much you’re craving barbeque chips. Other hot topics include asking what size fruit their baby is, how many times they get up to pee each night and how much you’re turning into a sloth and sleeping all day. These conversations go about one hundred miles an hour and can continue until the cows come home.

I’m mindful of not boring my friends with too many pregnancy related tales as hearing them used to make my ears bleed before I was pregnant and I was bewildered how your whole life could be taken over by something like pregnancy and babies… Haha! So other pregnant chicks are the perfect outlet and support! I love hearing stories like “We’ve been friends for 10 years since we met at prenatal yoga”. I look forward to lots of beautiful new friendships that will blossom as our children grow.

Emma the Naturopath xx
(17 weeks –the size of a pear)


Had a great chat to a gentleman today who purchased almond oil and jojoba oil, as well as cedar wood, bergamot, patchouli and sandalwood essential oil and informed me that this is the ULTIMATE BEARD TONIC. Can’t argue with a man with a beard.

Like my friend Zac says “If your dad doesn’t have a beard, you’ve got two mums”!

110. Top Five Things I LOVED This Week:

1. Sitting in traffic for one hour on Monday morning and absolutely rocking out to Everyday People by Sly and the Family Stone when it came on the radio. The people in the other cars were looking grizzly and my car was practically vibrating from having the tunes up so loud. Go listen to it now, guaranteed instant mood booster!
2. Fresh coconut meat smoothies.
3. Mornings off at home while it absolutely buckets down outside. Snoozing, reading in bed with a chai then having a bath before work. There would be world peace if we all started our days like this.
4. The concerned look I was given by the guy serving me at the bottle shop when I purchased a bottle of brandy for making flower essences.
5. Having the house to myself the last three days =eating all the yummy foods he doesn’t like that I LOVE! Mum’s marinara pizza with extra mushrooms and gluten-free pasta with bacon, broccoli, chili, olive oil and a little cheese. The Sicilian in me comes out!

Emma the Naturopath xx

PS. I heard something this week which I LOVED:

"Insanity is doing the same thing over and over again but expecting different results."
-Albert Einstein

So I approached a few habits and relationships a little differently this week, although my ego and comfort zone tried to seduce me to remain the same.

I found it challenging but refreshing.


So here is a 4 month pic of Emma the Naturopath. That's right people... Only 4 months! I was told that I wouldn’t start to “show” until around the 20 week mark. Especially considering it was my first. I was gutted!

However as of week 14 I officially *popped*! Every morning I’d wake up and my muscles felt as though I’d done 1000 sit-ups and my lower abs felt stretched as my tummy moved forward. I began receiving “Nice baby bump!” comments from friends, customers, the lady at the bank and check-out chicks. It was no longer a secret.

I’m so in love with the bump. There is never a moment where it’s not be rubbed by either myself, my husband or a random stranger! It validates why my body has not felt like my own for the last 3-4 months. I caught my reflection in a window yesterday and went “Oh wow, I’m a pregnant lady”. I have felt I’ve also noticed a lot of strangers staring at the bump and then looking up and grinning at me! Haha!

When did you start to show? Are you loving belly rubs off of everyone or do you get a bit freaked out? Do you also stand in front of your wardrobe for 10 mins every morning going "What the hell am I going to wear?!"

"The idea of waiting for something makes it more exciting"
-Andy Warhol

Emma the Naturopath xx

Essential Health
0266 514 533
Facebook: Emma the Naturopath

Saturday, August 23, 2014

New beginnings

106. Top Five Things I LOVED This Week:

1. My immune system. There is truly nothing I value more right now than feeling healthy again after being struck down with a horrific cold.
2. The loud gasp my husband and I let out when we saw a front door mat with a big anchor on it. Everyone within a 5 meter radius at Freedom turned to face us.
3. How kindly forgiving it is painting with watercolours.
4. Eating a delicious lamb roast with vegies at 4:30pm on a rainy Sunday arvo.
5. Seeing Baby Caller up on the ultrasound screen just chilling out sucking its thumb!!

Emma the Naturopath xx

PS. Well I told you I’d have an announcement for you didn’t I… Yes you read correctly!! Emma the naturopath is growing a little human! It’s the size of a lemon and has been cooking for just over 14 weeks now -hello second trimester. Our little Aquarian is due 2nd Feb (my 30th birthday and our 3rd wedding anniversary)! Have you been wondering about all the baking recipes I’ve been posting lately? (aka. nesting).

Never fear, the ‘Essential Health Coffs’ Facebook page will not be bombarded with pregnancy/baby related paraphernalia. An exciting new segment titled *MATERNAL MONDAYS* will be starting tomorrow for those who want to chat about being up the duff and take a little peak into my new chapter!

I fell in love with the following Deepak Chopra excerpt from his book The Book of Secrets: Unlocking the Hidden Dimensions of Your Life:

“If you obsess over whether you are making the right decision, you are basically assuming that the universe will reward you for one thing and punish you for another.

The universe has no fixed agenda. Once you make any decision, it works around that decision. There is no right or wrong, only a series of possibilities that shift with each thought, feeling, and action that you experience.

If this sounds too mystical, refer again to the body. Every significant vital sign—body temperature, heart rate, oxygen consumption, hormone level, brain activity, and so on—alters the moment you decide to do anything… decisions are signals telling your body, mind, and environment to move in a certain direction.”

-Deepak Chopra

Let’s keep moving forward together.



The pregnancy test lit up as soon as I managed to awkwardly pee on it.

“I’m pregnant…” I said out aloud to no one. “I’m pregnant… I’m pregnant... I’m pregnant…”

It wasn’t an exclamation. It wasn’t fearful. They were just two words I’d never said in the same sentence before.

I was home from work that day. I think Ellen was on. I walked back out into the lounge room and sat down on the bean bag, pregnancy test in tow. I sat it on the coffee table next to me and watched it out of the corner of my eye.

“I’m pregnant... I’m pregnant... I’m pregnant...”

Those two words felt odd and surreal. But also made me feel incredibly excited and giggly! It fele so fragile, like if I sneezed, that it might jump out!

It is still unfathomable to me, that my baby grew from the size of a poppy seed to a peach in 3 months, completely made of building blocks from, well, me! Each week I would read things out aloud to my husband like “Listen to this honey!! This week, our baby is growing ear canals!” It absolutely fascinates me.

I’ll leave you with an excerpt from Kaz Cooke’s hilarious book Up the Duff about home pregnancy tests…

“What always happened was more like sticking a thimble under a waterfall and then snatching it out again and finding that, although you had wee on your hand, the outside of the jar, your hair, the cuffs of your trousers and some articles in another room entirely, you’d managed to miss the jar.”

*Please feel free to share how you felt in YOUR first trimester and what thoughts ran through your head?

Emma the Naturopath xx

PS. *THANKYOU* all so much for your lovely comments on the Top 5 yesterday, you kind humans :)

"We need quiet time to examine our lives openly and honestly -spending quiet time alone gives your mind an opportunity to renew itself and create order"

-Susan Taylor

107. Top Five Things I LOVED This Week:

1. Eating the best (giant) passionfruit ever that my parents brought back for me from far north Queensland. I literally found myself grinning after I’d finished eating it.
2. Baked beans on toast.
3. The old lady who literally skipped into my shop yesterday announcing “I don’t need vitamins today love! I’m still on a high from last night’s win”!! She was decked out head to toe in Rabittohs gear. Even her matching hand bag was red and green.
4. Mum bringing over a “menu” and a collaged card that I had made dad for his birthday when I was little. Every Mother’s Day/Father’s Day/birthday I would make my parent’s a menu so I could prepare them breakfast in bed. I went to town with the glitter pens.
5. Nayyirah Waheed’s simple and delicate poetry. I’ll leave you with a few of my favourites below.

Emma the Naturopath xx


“she asked,
‘you are in love,
what does love look like’
to which i replied,
‘like everything i’ve ever lost
come back to me”

you touching my arm
setting fire to my mind”

"i am mine,
before I am ever anyone else’s"

-Nayyirah Waheed


If you were to plant a veggie patch, it’s beneficial to prepare the soil, do some research into what plants will flourish that particular season and chose the right fertiliser for them before sowing the seeds right?

I feel incredibly passionate about PRECONCEPTION CARE: getting your body (and mind) “ready” for pregnancy. Not just you, but your partner as well. I know there are a lot of giggles at this concept because realistically not every baby is planned and some conceptions begin after a boozy night on the dance floor! And that’s fine too!

I truly believe that because my husband and I did preconception care for at least 6 months, we were able to conceive straight away and I’ve had such a smooth pregnancy so far (touch wood!). I saw our herbalist who specialises in hormones and fertility, every 2 months and my husband went a couple of times too.

Conception through to birth is such an intricate web of reactions in the body which can always benefit from support. You don’t need to wait until there is an issue with falling/staying pregnant to do something about it. Or to get to a stage where you start trying and then realise there’s an underlying issue.

The sperm and egg will be a blueprint of your baby’s future health. So this is the time for both you and your partner to get super healthy to iron out your allergies, gut issues, psoriasis, anxiety, or whatever so you can minimise the chance of passing these negative health issues on to your bubba.

Your preconception practitioner (eg herbalist, naturopath, nutritionist) will ensure you’re taking the right supplements for YOU, not just any cheap tub of multi’s from the supermarket They will order you the correct blood tests and go over them with a fine toothed comb. It’s a time to clean up the diet, achieve a healthy weight, swap to natural products for your body/home and learn to manage stress better. Also looking at any medications you are both taking, like the Pill.

There are no guarantees that you will definitely get pregnant by doing preconception care. But it helps to put the odds in your favour. What do you think about preconception care? Did you and your partner look into it before having a baby or did you get a lovely surprise?

For anyone interested, my herbalist is Jayne Elder in Coffs Harbour. One of the most incredibly knowledgeable, supportive and joyful women I’ve ever met.

Emma the Naturopath xx
(15 weeks –the size of a lemon)

How beautiful is this yoga card I picked this morning. My husband goes “Oh look, it’s you!”

On the back it says:

TRANSITION: You are changing. Say goodbye to the old and embrace new beginnings with a fresh approach.

Malasana Pose Preparation
(Garland Pose)

When I was driving to work this morning I was thinking about how many things have been shifting for myself and a lot of people around me lately. An abundance of pregnancies, births, passing overs, weddings, resignations, new career directions, moving house. It made me appreciate how BRAVE people are to take a chance and improve their current situations.

I wondered if there was some sort of big planetary energetic shift going on, but I think I’m putting it down to the new season approaching. With only two weeks left of winter I think it’s pretty safe to say that we’re ready for some warm air, bright flowers and new beginnings, which is what Spring is all about: old chapters closing, new chapters opening.

Now is a perfect time to decide what is not serving your life in a positive way and make a change for the better. Don’t be afraid, we’re all doing it!

“When a woman conceives her true self, a miracle occurs and life around her begins again”
-Marianne Williamson

Are there new doors opening in your world at the moment?

108. Top Five Things I LOVED This Week:

1. Waking up in the middle of the night to find that my husband was sleeping holding my baby bump –which has been making a loud and proud appearance these last couple of weeks!
2. My fave Insta right now: Yoga213.
3. Using Frankie posters as wrapping paper.
4. Spending a rainy Saturday morning in bed together going through all the photos from our Japan and Hawaii trip on the laptop (well over 1000) then choosing our faves which we printed and put into albums.
5. The fact that when we go to my parents’ house for dinner, mum makes not one, but TWO desserts. Gluten free blackberry crumble cake for after dinner and then chocolate dipped strawberries to have with our cups of tea.

Emma the Naturopath xx

“Stretching herself too thin.
She breaks her connections.
Staying too busy.
She has no time.
Doing for others.
She neglects herself.
Defining herself only through others.
She loses her own definition
A wise women waters her own garden first.”

-The Tao for Women

You gotta look after number one. I always give my clients the analogy that when a plane is going down, you have to put your own oxygen mask on before assisting others.

This week I’m getting back on track after being so snowed under with work recently. I’m going to a new meditation class tomorrow night. I’m seeing my herbalist. I’ve done my healthy food prep for the week. I’ve written my to-do list so I can manage my time better and have some quality time not doing anything but looking after ME! I can’t wait

Give yourself the oxygen you need this week.

Emma the Naturopath xx

Essential Health
0266 514 533 
*Consultations available*
Facebook: Essential Health Coffs

Tuesday, August 12, 2014

Cold hands, hot tea

104. Top Five Things I LOVED This Week:

1. Smashing through a couple of hours of book work and then taking a blanket, some Pana chocolate and my journal down to the headland to watch whales for an hour before I started work.
2. The traits I inherit from my father: using coloured pencils as bookmarks so I can colour in the good bits.
3. The look on my 5 year old niece's face when I told her that the pink lace underwear she was giggling about on our washing line weren’t mine, but my husband’s. Some sort of mixture between shock and delight.
4. Quinoa croquettes from The Happy Frog. Can someone PLEASE experiment with a recipe and let me know asap!
5. Sunday mornings spent pottering around the house: YouTubing furniture restoration, writing a shopping list for Bunnings and hanging up pictures.

Emma the Naturopath xx

PS. Every two months since May last year I’ve been seeing a herbalist (because a dentist needs to see a dentist right?). I’ve never met anyone as magical as this woman.

At our last consultation she instructed me to go down to the ocean more often. She said that even if I can’t be bothered going for a walk, to just sit there and breathe in the salt air. It corrects the negative/positive ion ratio in the body, purifies our cells and relieves the urge for us to go nuts. That’s actually how she worded it.

I would like to pass this sage yet simple advice on to you this week. If you are not coastal, head to a park, botanical garden or any sort of patch of nature you can find. Breathe deeply and feel yourself being purified from the inside out.

Some call it “earthing”. Some call it “biophilia”. Or as my herbalist calls it “Stopping yourself from going nuts”.

I don’t believe in “Mondayitis” but I was really struggling to get in the right head space yesterday morning.

So as I was driving to work –through road works which of course pissed me off even further, I asked the Universe to send me exactly who I needed today. I do this from time to time and the coincidences are always quite freakish.

I received phone calls from people I’d been meaning to connect with, people popped in and shared wonderful stories that all had a common theme and I booked a handful of exciting new clients that I’m really excited to work with. By midday I was feeling refreshed and energised on life again.

Maybe give it a try sometime. Invite synchronicity into your life.

“What you seek, seeks you”

105. Top Five Things I LOVED This Week:

1. The Salt n Pepa car ad.
2. Being tucked up in bed listening to the wind trying to blow our roof off.
3. The cute little sparrows that bounce around the sushi place picking up fallen grains of rice. Actually kind of unhygienic now that I read that back.
4. Very slow, very gentle yoga in the winter sunlight.
5. The smell of chocolate beetroot cake baking in the oven.

Emma the Naturopath xx

PS. One of my gorgeous clients wrote in an email this week and shared a quote she had come across:

"If we do not feel grateful for what we already have,
What makes us think we'd be happy with more?"
-Ritu Ghatourey

Comparing ourselves to others is the easiest way to become unhappy.

To me, CONTENTMENT would have to be the best feeling there is. Just being totally stoked to the brim with exactly what you have and where you’re at right now. It takes away the burden of constant striving, we become less materialistic and it allows us to be happy for others rather than envious. Once all that pressure is off, it allows us to simply live in the moment and align with the flow of life.

The first step to feeling more content, is continually practising GRATITUDE. Every. Single. Day. Although at times I get distracted or stuck in a rut, I remind myself to:
*List a handful of wonderful things going on in my life when I go to bed and wake up every morning
*Repeat positive affirmations
*Surround myself with uplifting people
*Continue to write my Top 5

It amazes me how the simple act of practising gratitude acts as a potent catalyst for even more abundance that you could have ever imagined!


Over half of my shop is filled with natural skincare. I have meticulously picked every single product out and let me tell you, I am VERY particular!! When customers are browsing our shelves, I constantly get asked which ones I use. So here they are. My FAVE products that I *LOVE* and use all the time:

BUTTER NAILPOLISH: I’ve given away all my other nail polishes and am slowly growing my collection of Butter. Not tested on animals and lacking the 3 main carcinogens. ($17.95)

TAMAUNU OIL: We got this in about a week ago and I’m loving it on my face (at night) and body after a shower. Organically grown in Vanuatu and imported by a local lady in Scotts Head who used to live there. ($19.95)

VRINDAVAN CINNAMON SCRUB SOAP: Anything spicy smelling is my friend. Olive oil based with little poppy seeds in there for exfoliation. Life is too short not to use decadent soap! From the Sunny Coast ($4.95)

WARBOTANICAL ‘NORMAL’ SHAMPOO: Hands up who has tried a million natural shampoos with no success? Me too. Well this shampoo is the ultimate crowd pleaser! It foams perfectly (thanks to coconut and sugar) and my hair is always so soft after I use it. From Warburton in Vic. ($14.95)

MOOGOO CONDITIONER: It’s like a super thick cream. Plus it smells like milky-vanilla goodness. From the Goldy. ($16.95)

MOOGOO MILKY WASH: This is my favourite cleanser in the world!! You only need the size of a pea. Also a beautiful body wash. ($16.95)

KORA PURIFYING DAY AND NIGHT CREAM: My day time moisturiser. I feel like I’m “feeding” my skin with this little organic tonic. From Sydney. ($42)

RED SEAL ‘NATURAL’ TOOTHPASTE: Simple ingredients. From NZ bru ($4.95)

GIOVANNI 2CHIC AVOCADO AND OLIVE OIL HAIR MASK: Usually on a Sunday night I’ll leave this in my hair for 10 mins while I read a book in the bath. One of the few things that tames my thick wavy locks. ($16.95)

As you can see, I’m incredibly mindful about not only WHAT is in my personal care products, but also about WHERE they come from. We have so many fantastic natural brands in Australia that deserve our love.

Far out it’s nippy today!! QUICK! Let’s write a post together about all the things we love about Winter to keep the love alive! I’ll get us started….

What we LOVE about winter:

1. Holding cups of hot tea to warm our hands
2. Flanno pj’s
3. Knitted scarves made by someone you love
4. Opening the front door and smelling the slow cooker which has been bubbling away all day (without burning the house down!)
5. Burying yourself under piping hot laundry that’s fresh out of the dryer
6. Adding more hot water to the bath –for the third time
7. Hot water bottles with fluffy covers
8. Steaming pumpkin soup with a dollop of greek yoghurt
9. Empty beaches
10. Winter produce: mandarins, pears, leeks and pumpkin

Oh hi strangers!

Sorry for the lack of attention and Top 5 action this week but Emma the Naturopath has been in recovery from a nasty cold

Have been smashing down the echinacea, vit D, vit C, zinc, colloidal silver, probiotics, soaking up the sun, sucking on homemade coconut water/mango icy poles (recipe will be posted), eating soup, drinking gallons of water with apple cider vinegar and sleeping like nobody's business!

There will be a *VERY SPECIAL* Top 5 coming to you this Sunday!! That's all I'm saying for now...


There’s nothing like a yummy healthy icy pole to soothe an inflamed throat.

I bought some Lickety-Sip icy pole moulds for a few dollars from Big W and mixed up two different batches. Just blend, pour into moulds and freeze!

1 cup frozen mango
Handful of fresh strawberries
2/3 cup coconut water
1 Tbsp fresh mint leaves
(I also added vitamin C powder)

1 banana
1 cup frozen mango
1 tsp cinnamon
2/3 cup coconut cream

Get as creative as you like!

Emma the Naturopath xx

Essential Health

Phone: 0266 514 533
Facebook: Essential Health Coffs

Tuesday, July 22, 2014

Go bake a cake

102. Top Five Things I LOVED This Week:

1. Finally learning not to say my pin out aloud as I type each number into the eftpos machine.
2. Being the little spoon.
3. Learning the true definition of “house proud”. My husband and I moved into the brand new house we bought. We are so in love and content with our home. I’ve had countless moments like on that roof ad where the guy goes out to get the paper in his undies and ends up staring happily in a daze at his house while all the neighbours look on. However I’ve been fully clothed.
4. Isla Collective stripey-ness.
5. The funny moments of living in a new house like stumbling around in the dark in the middle of the night trying to find the bathroom not knowing where the hell you are. Or turning every single switch at the wall on each time you walk into every room to figure out which one will turn the light on.

Emma the Naturopath xx

PS. Does anyone else love HONY (Humans of New York)? I first heard about the project on Triple J’s Hack about a year ago. A fantastic photographer captures portraits and does a mini interview with people he sees on the street in NY. I follow it on Insta and Facebook. They have just been SO GOOD lately!

This week there was a photo of a middle aged woman standing next to this vibrantly dressed older woman with a walking stick wearing bright red lipstick and a gorgeous smile. The caption read:

“What's your favorite thing about your mother?"

"She loves life more than anyone I've ever known. I hope she doesn't mind me telling you this, but recently she's had some health problems. And her health got so bad at one point, she called me and said: 'I was starting to wonder if there was any reason to go on. But then I had the most delicious pear!'

True inspiration.

How good is snail mail! There was a big parcel waiting for me in the post box this morning on my way to work.

My mother has always been the most thoughtful and selfless human I know. She sent a beautifully soft jumper she had been knitting my husband and just so I wouldn't feel left out, she sent me a little set of gardening affirmation cards! I just pulled this one out.

Enjoy this fresh new week. It's going to be a great one!

Hello to all the pregnant mamas out there!

Just a gentle reminder to keep an eye on your vitamin D levels this time of year as you are your bubba's only source of D while its chilling on the inside.

Optimal vitamin D levels will help bub grow strong bones and teeth, help the absorption of calcium and phosphorus as well as protecting against diabetes and heart disease.Vitamin D will also give your immune system a fighting chance this winter!

Aim to go for a walk daily in the sunshine and incorporate vitamin D-rich foods into your diet like free range eggs and organic butter. When looking at supplements, make your choice based on quality. I'm a fan of BioCeuticals D3 Drops Forte. Ask your GP for a blood test to monitor your levels.

Enjoy the sunshine!


I'm a massive fan of beeswax candles. Who wouldn't want their house smelling like honey!?

I met a lovely couple from Bucca (10 mins north of Coffs) in the shop recently. The husband is a beekeeper and his wife uses the wax to create gorgeous candles!

Needless to say, we are so happy to be stocking a variety of beeswax candles (starting from $1.75 for tea lights). When the bees come out of hibernation in Spring (learn something every day!) we will also be stocking their local honey!

"I don't feel very much like Pooh today", said Pooh.

"There there" said Piglet."I'll bring you tea and honey til you do".

-A.A. Milne

103. Top Five Things I LOVED This Week:

1. Chet Faker’s cover of Lover (You Don’t Treat Me No Good) for Like a Version. Honey to my ears.
2. Reclining on my gorgeous new purple lotus bolster from @O
3. The cheeky possum that ran out in front of me while I was walking home with the groceries the other night. I got such a fright that I dropped the banana I was eating (um, or I MAY have thrown it at him), then he picked it up and ran off with it!
4. Baking my head off this morning for our Sunday picnic with the fam: zucchini slice and carrot cake. Sharing the recipe with you all this week.
5. My oversized ‘Good Morning Sunshine’ mug that has a picture of a flamingo wearing sunglasses standing next to a pineapple. A dear girlfriend gave it to me for my birthday this year. As soon as I wake up I fill it with milky chai and sit in a patch of sunshine that hits our courtyard at about 7:35 each morning.

Emma the Naturopath xx

PS. My routine has been totally out of whack for at least 6 weeks I reckon. But the dust has settled and my intention for this coming week is to put some positive lifestyle rituals back into place. I truly believe that we are only as strong as our daily habits.

Welcome back green juices, beach walks, my regular yoga practice, new recipes and journaling. Things that bring me back home to myself.

Have you been off track recently? Have a think about what you need MORE of in your life right now. You know those things you know you SHOULD be doing but you don’t really get around to doing? Let’s do them this week!!

*Photo of Emma the Naturopath chai-ing it up in Winter 2009 -taken by Brett the Physiologist.

So I made the BEST CAKE of my life on Sunday. Big claim, I know. Adapted from my fave cookbook ‘Wholefoods’ by Jude Blereau (page 289 for those of you playing along at home). It’s as if a carrot cake and fruit cake made love. There’s an interesting visualisation for you… Dairy free and gluten free. A lot of natural sugars so share it around. Really dense and moist. Perfectly accompanied by a hot tea and good book.

2 cups gluten free self raising flour
1 cup coconut sugar
½ cup shredded or desiccated coconut
1 tsp cinnamon
1 tsp ginger
1 tsp nutmeg
1 cup chopped walnuts
1 cup sultanas
4 cups (400g) grated carrot
3 pineapple rings, roughly chopped
¼ cup (60ml) pineapple juice from the can
½ cup olive oil
4 eggs, lightly beaten
1 tsp vanilla extract

1. Preheat oven to 180 degrees.
2. Combine flour, sugar, coconut, spices, walnuts and sultanas in a large bowl and mix lightly.
3. Mix together the remaining ingredients in a separate bowl then add to the rest of the mixture.
4. Line a cake tin with baking paper or lightly grease with coconut oil. I divided the mixture between a round 24 cm spring form tin and a loaf tin. Bake for about 1 hr and 15 mins or until the center is cooked when tested with a skewer. If the top starts to brown too quickly, cover with foil. Leave cakes to cool for 15 mins in the tin then turn out onto a wire rack. I actually turned my super powered oven down half way through, so just monitor.


Emma the Naturopath xx

Essential Health
0266 514 533

Thursday, July 10, 2014

Tell me everything...

Top Five Things I LOVED This Wk: (our 99th!!)

1. This week’s ‘Food Safari’ in Japan on SBS. Oh the memories… Kind of makes up for Maeve O'Meara's hectic wardrobe choices.
2. Gorman’s range of watermelon swimwear, vegetable doona covers, broccoli totes and pineapple cushion covers. Makes my little naturopath heart beat faster.
3. Having a “stay-cation” for 5 days just around home.
4. Sitting on the jetty… seeing a few bubbles float to the surface… then a shadow… then a big old sea turtle coming up for air.
5. Going for a walk around the neighbourhood just on dark when you can smell people’s fire places and their hearty dinners bubbling away on the stove. I love the crisp night air!

Emma the Naturopath xx

PS. I remember asking a client once if they meditated.
“Yes I walk my dogs in the bush near my house” they replied.
I paused… “But do you MEDITATE?” I asked again.
“Yes” they repeated with a smile. “That is”.

In every consultation I am humbled by what my clients teach me.

I meditated my head off this week. I sat on the end of the jetty and watched the water lap the pylons below. I sat on a little red wooden stool in my garden and weeded in the sun. I slowly stirred my porridge in a clockwise fashion. I laid in the bath and stared at the steam on the mirror.

My mind wasn’t buzzing. It was quiet. It helped me come home to myself.

“You should sit in meditation for twenty minutes a day, unless you’re too busy; then you should sit for an hour”.
-Zen proverb

I've had such a satisfying time in clinic lately. Such wonderful souls have been coming in (or bringing their children in) to learn how to nurture their bodies better. They leave feeling more empowered.

It melts my heart.

I've had an influx on teenage boys as well as pre-diabetic individuals these last few weeks. I love the observing the waves of particular people that all seem to come at the same time.

If you want to come in and chat with me in my little pale blue room, please give the shop a call and we'll work out a time that suits you. I'd love to meet you.


1. Being read to in bed (The Way of the Peaceful Warrior) while sharing a hot water bottle.
2. Broccoli from Dorrigo, coriander from Bonville and wild caught Coffs king prawns. I love the Coffs farmers markets.
3. Those random moments that restore your faith in humanity.I was waiting for my takeaway wrap at a café where a Matt Corby-esque busker was playing nearby. I watched all the people rush by with their busy lives as he started playing a haunting rendition of Jeff Buckley’s Hallelujah. I saw a woman in probably her fifties stop in her tracks and she became fixated on him. As the song progressed she gravitated closer and closer to the busker and by the last verse she was standing directly opposite him, only 2 meters away. When he finished the song she removed her glasses to wipe tears from her eyes, whispered a few words to him while her hand was on her heart and they embraced.
4. Shiitake onigiri from Zen Japan.
5. The instant warmth on my face when the sun popped out of the ocean this morning while I sat on the rock wall doing my meditation.

Emma the Naturopath xx

PS. Thanks guys for frothing on my weekly stoke with me for the past 100 weeks!! Not a week goes by without someone kindly telling me that they dig the Top 5. I remember being in the shop one day and hearing a woman say to her partner “I just have to tell the lady in here something”. She explained that she was holidaying from Tassie and she found my shop so she could let me know that she always looks forward to the Top 5. Bless.

While I’m getting all emo on you guys, I wanted to mention that in May Essential Health celebrated our 9 year anniversary since opening in 2005!! It was my parent’s baby for four and a half years and then mine for the other four and a half.

High five guys! Let’s continue having an attitude of gratitude and who knows what the future will bring…!

“The things you are passionate about are not random. They are your calling.”
-Fabienne Fredrickson

DRY SKIN and WINTER seem to go hand in hand. Think of your cells as little water balloons. The surface of the balloon (your cell) is made of oil so if we don’t have enough oil from our diet, the water will leak out and the skin becomes dry and scaly. A cell with a decent amount of oil and water will be strong and hydrated. Really aim for those 8 glasses of water a day!

OILY FOODS for silky soft skin!
*Grill a lovely piece of Atlantic salmon or barramundi
*Cook stir-fry’s and curries with extra virgin coconut oil
*Drizzle extra virgin olive oil over salads
*Pop a tablespoon of flaxseed oil into a smoothie
*Add 2 teaspoons of coconut oil to your porridge
*Sprinkle chia seeds over your scrambled eggs
*Spread some avo on your toast then sprinkle with hemp seeds

For an extra boost you can also pop some oil capsules like fish oil, evening primrose, sea buckthorn or vitamin E.

Don’t forget to nourish your skin with products that contain high quality natural ingredients. We just received another shipment of Kora Organics by Miranda Kerr today!! It’s such a stunning brand that I absolutely swear by so please come in and try it for yourself!

I've had alot on my mind lately. Something in particular that was causing me to feel fearful. This morning I reached over and grabbed my yoga affirmation cards that I bought in Hawaii from my bedside table. As I shuffled them, I asked what I should do about this situation.

I pulled out this card:

"Trust relieves the worry and clears the path for forward motion. Divine forces are guiding your life. You are well protected".

I thought I'd share that with you in case you too needed a gentle reminder to just let go and have a little faith.

Top Five Things I LOVED This Week:

1. Toasty flanno sheets.
2. Standing on the end of Woolgoolga headland and just feeling so tiny compared to the expansive ocean in front of me.
3. Conversations that start with “Are you Emma the naturopath?” Followed by a sheepish “Oh hi, I’ve been stalking your Essential Health page for ages”. It happens on a weekly basis and always makes me laugh out loud.
4. Sarah’s mandarins, Ainslee’s raw choc mint cheesecake and Anna’s tahini bliss balls. What clever and generous friends I have.
5. Winter indulgences: Leftover chicken and vegie soup for breakfast and spiced g-free carrot muffins hot out of the oven and smothered with salty organic butter for afternoon tea. Recipe coming to you this week.

Emma the Naturopath xx

PS. “Rest when you’re weary.
Refresh and renew yourself,
your body,
your mind,
your spirit.
Then get back to work.”

-Ralph Marston

I was kindly invited to have a chat with some lovely yogini’s on Saturday about self-nourishment, eating with gratitude and convalescing. Winter is the perfect season to turn inwards and restore our spirit. Embrace this time of year by reading a book in the sunshine, soaking in a candle lit bath and mopping up the last of your soup with some crusty sourdough. Be gentle with yourself.


2 1/2 cups gluten-free plain flour (I used the Orgran brand)
2 tsp baking powder
2 tsp ground cinnamon
1 tsp ground ginger
1/2 tsp nutmeg
3 small carrots, grated
1 cup walnuts, coarsely chopped
1/4 cup coconut oil (or olive)
1/2 cup coconut milk
1/2 cup honey (or rice malt syrup)
2 eggs


1. Preheat oven to 180ºC. Grease a 12 hole muffin tin.

2. Combine the flour, baking powder, spices, carrots and walnuts in a bowl. Make a well in the centre.

3. Add coconut milk, honey, oil and eggs. Mix until just combined. Spoon mixture evenly into muffin tin.

4. Bake for 20-25 minutes or until golden.

Adapted from an I Quit Sugar recipe

Emma the Naturopath xx

Essential Health
0266 514 533
Boulevard Arcade (opp. Blush), Coffs Mall

Essential Health Coffs