Shop 24 Boulevard Arcade, Coffs Harbour 0266 514 533

*Health food shop and naturopathic practice*

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

Sunday, June 29, 2014

For goodness sake, don't fear change!


3 zucchinis, grated
1 carrot, grated
1 onion (or shallots), diced
2 cloves garlic, diced
1 cup shredded cheese
5 eggs
½ cup olive oil
1 cup gluten- free self-raising flour
3 rashes bacon, diced
                                                                   1 Tbsp dried Italian herbs
                                                                   1 tomato, sliced
1. Preheat the oven to 180 degrees.
2. Combine all of the ingredients (except the tomato) in a large mixing bowl. Season with salt and pepper.
3. Line a baking dish with baking paper and pour in mixture. Arrange the sliced tomato on top (or you could use mushies).
4. Bake for 1 hour or until set. Serve with a fresh salad.

Excellent for lunch boxes or cut them into squares, wrap in glad wrap and freeze. That way you can pop one in the fridge the night before to defrost and you’ll have a protein packed brekkie without the fuss.

Top Five Things I LOVED This Wk:

1. The bravest human I know, aka my husband! Tonight he is doing a NIGHT SCUBA DIVE off of Split Solitary Island!
2. Watching the orange tulips sitting on my dining room table open up each day.
3. When I finish work and walk to my car on the roof of the carpark. It’s actually my favourite part of the day when I can just take a big deep breath of crisp night air, admire the clouds and watch the moon come up (especially that one of Thurs night!).
4. Navy stripes and leopard tights.
5. That my grandmother calls acupuncture “aqua-puncture”. Bless.

Emma the Naturopath xx

PS. “The push of wanting it to change is sometimes is what keeps it from changing”
–Brian Yeakey

Ever felt like you were in an uphill battle? This is such a MASSIVE lesson to learn (trust me!). When something is meant to be, it’ll just flow effortlessly. Save yourself a lot of time and energy by realising that there are many things you just can’t control. Have trust.

“Close your eyes and imagine the best version of you possible. That’s who you really are, let go of any part of you that doesn’t believe it.”
-C. Assaad

Top Five Things I LOVED This Wk:

1. Realising that when I read texts from my Scottish friend that I actually read them in her accent.
2. Prototype by Outkast being played at high volume during a crazy yoga class at Mermaid this morning.
3. Finding someone else who would go to the theatre more to see musicals if there wasn’t so much damn singing
4. Lunch at BSKT at Nobby’s: a Miranda Kerr smoothie, half a dozen king prawns and an amber long neck beer bottle filled with purified water. It was just me and my book so I didn’t even have to share a thing!
5. Two sausage dog sightings. A dog shaped like a sausage… What’s not to love?

Emma the Naturopath xx

PS. Remember the questions I posted this week? Well here are five of my answers:

- What do I need MORE of in my life right now?
Softness, solitude, reading before bed, sunshine, trust in my intuition.

- What do I need LESS of in my life right now?
Screen time (laptop, phone, TV), leftovers, clutter, rigidity, expectations.

Don’t forget to answer your own too. Feel free to share below or just have a scribble in your journal.

“In buying organic or biodynamic food we seek to live within an ecosystem rather than control it. The higher price charged for a lot of organic produce reflects the true cost of producing food.

We are now in the fortunate position of having farmers’ markets becoming a familiar part of our urban life: it is there that we can find a balance between the need to grow and produce food that can sustain and support life and the need to respect our environment.

At a farmers’ market we can come together, respecting and connecting with each other and forming a vibrant and rich community.”

-Jude Blereau, Wholefoods

On Thursdays I love watching our customers carrying their overflowing baskets of fruit, veg and flowers into the shop, exclaiming things like "Look at this luscious kale I bought"! It makes me proud to be part of the Coffs community.

If you find yourself down at the Coffs Coast Growers Market tomorrow morning, pop in and show me all the goodies you found!

Top Five Things I LOVED This Wk: (our 98th!!)

1. Climbing into bed after work on a rainy Saturday afternoon with a hot water bottle and watching this week’s episode of Offspring –bloody Origin on a Wednesday night grrrrr…
2. Chivalry. Like when a kind man rushes into the elevator as it is closing to carry the heavy box you’re wrestling. Thankyou Mr Bacio.
3. That yummy bread smell of a freshly heated wheat bag. The only purpose I can think of for a microwave.
4. A deeply relaxing reflexology session that can only be described as “heavenly”.

Emma the Naturopath xx

PS. A lot of inspiring Maya Angelou quotes have been flying around this week. I couldn’t choose my favourite, so I narrowed it down to three:

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”

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

“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

"Try something new, grow with the times and, for goodness sake, don't fear change".

-Ita Buttrose

You tell 'em Ita!!

Emma the Naturopath xx

Essential Health
0266 514 533
Boulevard Arcade (opp. Blush), Coffs Mall 2450
Facebook: Essential Health Coffs

Tuesday, June 17, 2014

Food as medicine


On a rainy Sunday afternoon last week, I was at a workshop fermenting my little heart out! I’d been wanting to do the workshop for a few months now as everyone I’d talked to who had participated had raved to me about their digestion/skin/energy etc never being so good!

One of the things that really draw me to fermenting is the fact that it’s SO SIMPLE. It’s really just about adding 1 or 2 ingredients to a glass jar covering it with water and leaving it for around a week in a quiet part of your kitchen. Then you’ve got a bubbly little tonic that wants to be best friends with your digestive tract.
Good quality store bought probiotic powders/capsules still have their place for treating certain health conditions but this is a fantastic way to incorporate foods that are rich in “friendly bacteria” into your daily life.

I now have a special cupboard designated to my beet kvass, dairy kefir, red cabbage sauerkraut and wheat grain revulac all bubbling and fizzing away. Then this morning I acquired a bottle of coconut kefir and a kombucha mushroom. Like a whole other language right? Don't fret, it’s super simple.

Rosa is a wealth of knowledge and has such a calming, grounded energy. For enquiries, shoot Rosa an email at or 'Organic Sauerkraut' on Facebook.


Top Five Things I LOVED This Wk:

1. Picking up a Louise L Hay book off of the shelf this week and a black and white photo of 4 little hippies living in Byron taken exactly 10 years ago. I always hide old letters and photos in random books for myself to get a little nostalgic hit when I least expect it.
2. Read carefully: Chai chia pudding. Thanks JD
3. Watching the snowboarding GoPro footage on the plasma behind the teller’s head at the bank. I always look forward to doing the banking for a couple of minutes each Sunday afternoon so I can zone out and pretend I’m back in Japan.
4. Hearing wonderful news from one of my besties. I was so ecstatic for her that it felt like it happened to me!
5. Making a fig and mixed berry raw vegan cheesecake with a girlfriend. Half the fun was the planning. Texts flying around like “You bring the dates, I’ll bring the pistachios” and photo texts of nuts soaking (the cashews that is!). Recipe will be posted this week!

Emma the Naturopath xx

PS. “When I loved myself enough, I began leaving whatever wasn't healthy. This meant people, jobs, my own beliefs and habits - anything that kept me small.

My judgement called it disloyal.

Now I see it as self-loving.”
-Kim McMillen



1 cup pistachio nuts
½ cup macadamia nuts
½ cup pitted dates (around 8-9)
1 tsp cinnamon
½ tsp nutmeg
½ tsp sea salt

¾ cup cashews, soaked overnight in 3/4 cup coconut cream
1 Tbsp coconut oil
¼ cup CoYo coconut yoghurt
1 Tbsp maple syrup
1 Tbsp cup chia seeds
1 tsp lime zest
Juice of 1 lime
½ tsp vanilla bean extract
1 ripe fig
½ cup frozen berries
To Decorate
2-3 ripe figs
¼ cup crushed pistachios
Handful of fresh or frozen berries
¼ cup coconut flakes

1. Line the bottom of a spring-form tin with baking paper. In a food processor, combine all the ingredients for the base and whiz until breadcrumb sized and the mixture begins sticking together. Press into bottom of tin and place in freezer.
2. Place all the ingredients for the filling in the food processor and blend to a smooth texture.
3. Pour the mixture on top of the base and place back in freezer for at least three hours.
4. Take out of freezer half an hour before serving (if you leave it overnight, leave it out for at least an hour). It should be like a mousse-like consistency. Get creative and decorate the top and serve with some extra coconut yoga. Enjoy!!!

I made this as an early Mothers Day present to my mum on the weekend. The cheesecake was adapted from a recipe on the Frankie Magazine blog.


A girlfriend of mine teaches gymnastics. She took a break from that for a while to do a meditation course. She returned back to the gymnastics world to realise how fiercely competitive the industry is and how much pressure is placed on the students to perform.
She sat down with her students the other day to talk to them about WHY they fell in love with gymnastics in the first place, to rekindle the passion they originally felt for the sport. She told me it was a really uplifting session as they replaced the stress they were feeling with joy.

We can all ask ourselves those sorts of questions when we’re feeling a bit lost or overwhelmed:

*At the end of a hard day, why did you decide to become a teacher/vet/mother/nurse?
*During a rough patch, what made you fall in love with your partner?
*You feel like you don’t have time for your hobbies, but why do you love surfing/dancing/sewing?

I opened my journal and asked myself: Why did I become a naturopath? 

I wrote these words…

I don’t run a business that does “discount days” or order products because my franchise has done a deal with that company, purely because I didn’t become a naturopath to make bucket loads of money.

I run a resilient little shop with butternut pumpkin coloured walls where I get to spend quality time with my customers and clients and have a really good chat to figure out how I can help them best. I employed Vanessa based on the fact that she genuinely cares for people as much as I do. This is why I go to work with a smile and the reason I sleep well at night; because I’m aligning with my passion. The universe loves that shit, and will reward you for your efforts.

However we all need a little reminding from time to time when life gets busy and tangled. So ask yourself WHY DO YOU DO WHAT YOU DO and gain that deeper sense of gratitude or maybe make a few improvements.

Top Five Things I LOVED This Wk: (Our 95th!!)

1. Watching the steam swirl upwards from the hot boiled oranges on the windowsill. They later turned into a beautifully moist flourless orange and almond cake. Recipe posted this week!
2. My clients all wanting afternoon appointments + midday Offspring re-runs.
3. Annihilating my lunch at Happy Frog after a two hour yoga class.
4. Experimenting with different foods to accompany the bright pink sauerkraut I made: spag bol, pumpkin soup, hummus and avo on toast, lamb roast and veggies, baked salmon and mash. However there has also been a lot of eating it straight from the jar with the fridge door open too. My digestion has been magnificent in case you were wondering.
5. Trying out new mattresses at the bed shops. Those big fluffy marshmallows sure left my poor old Ikea bed I bought at uni for dead.

Emma the Naturopath xx

PS. During a strong forward bend yesterday, my yoga teacher said “Observe if you are pushing yourself to go further… now let that go”.

Perhaps take the pressure off of yourself this week. There’s no need to be Super Man or Wonder Woman. There’ll be no one waiting for you at the end of the week grading your efforts, ready to present you with a medal. Just enjoy yourself.


Every time I admire my parent’s healthily stocked bookshelves (they used to own a book shop), I pick up my mum’s copy of ‘Wholefood’ by Jude Blereau. They set off on another adventure again last week and after we had the “last supper” mum handed me the book to keep.

I was reading the intro last night and felt so inspired and uplifted as the author’s philosophy towards food and nourishment totally aligns with my own. I thought I’d share some of it with you now:

“Food is not something that simply stops us feeling hungry. It is exactly the same as love –an elemental human need. Together, they sustain and nourish us, providing fuel for our bodies and hearts to grow and our lives to fulfil their potential. But for food to do these things, it must be authentic and real.

When you cook for your family or friends, you are providing more nourishment than packaged food ever could. I assure you that those meals you make contain powerful medicine –love medicine.

Never, ever accept mediocrity posing as convenience. Never, ever accept glitter over substance. Care about what you eat: absolutely insist that it be delicious and true; and never, ever accept anything less. When you sit down to a real meal, with real food, the body is fed and, having been fed and delighted, the soul is nourished. And only then are you able to become the amazing being you were born to be”.

-Jude Blereau

Emma the Naturopath xx

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

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Tuesday, April 29, 2014

Trust yourself

Top Five Things I LOVED This Wk:

1. John Butler’s cover of Pharrell’s Happy on Triple J’s ‘Like a Version’. What a way to start the weekend! Did you hear it? Check it out on YouTube.
2. Super cruisy mornings at Joel and Chrystal’s at Lennox: fruit salad, topping up cups of tea, laughs and the four of us stretching on the lounge room floor. Followed by surf checks and car park chats.
3. The little kid walking up the lighthouse behind me loudly singing his timetables.
4. Rose and strawberry raw vegan cheesecake.
5. Fun surfs with friends at Wategos involving board swapping, party waves, water camera shots and chicken dances.

Emma the Naturopath xx

PS. Prior to performing for Like a Version, John Butler was asked if he was still enjoying being a musician after all these years…

“I’m enjoying it more… I think I’m finally getting the hang of it. For a lot of it actually, the first ten years was a little bit frustrating. I was always scared. I was always just frightened about what the hell I was doing.

I still get frightened but I think I trust myself a bit more. I think it all comes down to trust and I love what I do and I’m just so thankful to do it. So I enjoy every millisecond of it.”

I reckon most people who have taken a leap and experienced a big transition could relate to this. Starting a uni degree, first time parents, going on a big overseas trip or for me, buying a business at 24. For the first 12 months I was living on any drop of adrenaline my poor little adrenal glands would secrete! Then once in a while I still have a panicked moment! Why did I wag most of my business subjects at uni?!

I’m 29 now and I feel like I’ve ironed out most of the bumps and its full steam ahead. I am so grateful for the forever bubbly Vanessa and my gorgeous customers, clients and Facebook peeps that make my world so joyful and allow me to go to work each day with such purpose.


We rustled together a few goodies here at Essential Health to help you ease off the sweet stuff

A delicious blend of organic herbs including chamomile, lavender, licorice and lime flowers which not only curbs the urge for something sweet after a meal, it’s a great digestive blend.

This brand ticks all the boxes: extra virgin, certified organic, cold pressed and in a GLASS jar. My dad claims to have conquered his sweet tooth by having a spoonful of oil when he feels the need.

Practical and yummy recipes. Includes a four week wellness plan in the back.

To keep your dentist happy.

Raw, vegan, certified organic and smells like Mars Bars!

If your blood glucose issues are a little more serious, have a chat to your naturopath about supplements to assist pancreatic function and increasing glucose receptor sensitivity.

Derived from the naturally sweet stevia plant, this powder is a smart low GI option to add a little sweetness into your life.

Emma the Naturopath xx

Top Five Things I LOVED This Wk:

1. Opening a box from my parent’s storage shed labelled ‘Emma’ to find a dusty assortment of hand written letter and cards, photos, posters, mixed cassette tapes and journals. Heart warming and cringe-worthy.
2. A chilled afternoon bbq in the garden involving besties, babies and brownies.
3. Walking outside after my bath to get my book I’d left in the car and pausing to take in the stillness of the crisp Autumn night, the brightness of the moon, the stars that were twinkling away and chirping of a few crickets. Mindfulness is such a beautiful gift when we stop and give ourselves the time.
4. Peanut butter Lindt balls.
5. That pause at the top of your breath before a big exhaaaale while meditating.

Emma the Naturopath xx

PS. Something crazy happened two weeks ago that totally shifted the perspective I had on my life.

A friend of a friend popped in to say hey as she was on her way down the coast. When she asked me how I was, I told her how I’d been feeling stuck and frustrated with a situation that’d been going on for at least 12 months now.

She shared with me a similar situation she’d been in and that was causing her to experience those same anxious feelings and then she goes “and I realised that all those time frames and restrictions that were causing me so much stress and worry were put there by ME… SO. I. JUST. TOOK. THEM. ALL. AWAY”.

As soon as she said those words I could physically feel my shoulders feel lighter and my heart had room to move again. I just let it all go. All the expectations, impatience, criticism and pressure I’d placed upon myself. I’d put them there in the first place, so I was the one that had the power to take them all away. Too much effort without enough grace... I just let them all go.

I’d been told “Just let it go” a thousand times by my loved ones, but it wasn’t til the way my friend put it that I realised what I had to let go of. I had reached a point where I was ready to hear it.

Since choosing this shift, I’ve been aware of people, quotes and signs that are popping up in my life that are helping me along my way which is reassuring. I was so happy when I came across this quote during the week:

“Follow your bliss.
If you do follow your bliss,
you put yourself on a kind of track
that has been there all the while waiting for you,
and the life you ought to be living
is the one you are living.

When you can see that,
you begin to meet people
who are in the field of your bliss,
and they open the doors to you.

I say, follow your bliss and don't be afraid,
and doors will open
where you didn't know they were going to be.
If you follow your bliss,
doors will open for you that wouldn't have opened for anyone else.”

-Joseph Campbell

It goes to show what a significant impact a seemingly simple anecdote can have on another person.

Top Five Things I LOVED This Wk:

1. Mixing a giant bowl of sauerkraut with my hands at a fermenting workshop this afternoon. (Can’t wait to tell you more about it this week)!
2. The beautiful rustic design of Mothers Milk -the new café in Sawtell. Makes me feel like Coffs is moving up in the world. Slowly.
3. Being handed a cold coconut as I walk in the door after another sweaty hot yoga class.
4. A friend of ours who is such a passionate seamstress made my husband a gorgeous patchwork bean bag and sprinkled it with patchouli oil. There was a story behind each piece of fabric (curtains that used to hang in her children’s bedroom, calico flour bags, parts of shorts, etc). The definition of “made with love”.
5. Those pieces of clothing (aka my tattered denim shorts) that keep creeping their way out of the op shop pile and back into my wardrobe.

“The most important decision we make is whether we believe we live in a friendly or a hostile universe”.
–Albert Einstein

Wake up each morning and decide to be happy. Invite optimism into your day because the universe is on your side. Trust me, it’s good for your health.

Essential Health

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

Thursday, April 10, 2014

The present moment

My dad's copy of The Power of Now by Eckhart Tolle has been sitting on my bookshelf for many years now. I love that he's highlighted and underlined paragraphs and written little notes in the margins (just like I do). But I. just. can't. bloody. read. it!

However I read this quote the other week and it really hit home for me.

"If you are depressed, 
you are living in the past.
If you are anxious, 
you are living in the future.
If you are at peace, 
you are living in the present."
-Lao Tzu

There is a lot going on in my world right now so I have been implementing this quote in my everyday life as a reminder to just put one foot in front of the other, rather than getting overwhelmed by the entire journey. I am reveling in the simplicity of it.

So each day (depending on the date) I say: All that exists right now is Wednesday the 26th of March. Then tomorrow will be Thursday the 27th of March, but all that matters right now is that it’s Wednesday the 26th of March. All I have control over is what happens today.

How do you go at living in the present moment?
How does that quote sit with you?

“Life is available only in the present moment”.
-Thich Nhat Hahn, Vietnamese Zen Monk

Every Thursday night I write an *EMMA THE NATUROPATH’S WEEKLY TIP* Facebook post for the kind folk at Coffs for Kids who are a huge support to families in the Coffs community. This week I posted a recipe for a yummy after school smoothie!

Choc peanut butter thickshake

Throw in a blender:
1 frozen banana
1 Tbsp 100% peanut butter
1 Tbsp raw cacao powder
1 Tbsp vanilla pea protein powder
¼ cup rolled oats (or 1 Tbsp LSA if avoiding gluten)
1 Tbsp flaxseed oil
1 handful of baby spinach
Milk of your choice

I LOVE smoothies for kiddies! You can sneak so much goodness in without them even knowing! The flaxseed oil and baby spinach totally disappear once blended and the raw cacao powder is packed with magnesium while satisfying their sweet tooth. Also healthy enough for brekkie!

Top Five Things I LOVED This Wk:

1. Another flash back of one of my fave long lost songs: So Fresh, So Clean by Outkast.
2. The fact that my husband gave his mum a card and present on his 30th birthday this week.
3. My incredible alkalising green juice that I make each morning (which I look forward to as I go to sleep each night)! Green apple, mint, lime, celery and cucumber. I ran out of lime during the week so I juiced lemon myrtle leaves from my tree.
4. A good cry. Followed by a long hot shower, pyjamas and an eleven hour sleep.
5. Listening to frogs singing power ballads outside while I had a candle lit bath during Earth Hour last night.

Emma the Naturopath xx

PS. When I first read this poem earlier on in the week it had such a profound effect on me. And every time I have read it since, it sends little shivers down my spine and makes my heart flutter. I hope it resonates on some level with you too.

“She let go. Without a thought or a word, she let go.

She let go of the fear. She let go of the judgments. She let go of the confluence of opinions swarming around her head. She let go of the committee of indecision within her. She let go of all the ‘right’ reasons. Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice. She didn’t read a book on how to let go. She didn’t search the scriptures. She just let go. She let go of all of the memories that held her back. She let go of all of the anxiety that kept her from moving forward. She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go. She didn’t journal about it. She didn’t write the projected date in her Day-Timer. She made no public announcement and put no ad in the paper. She didn’t check the weather report or read her daily horoscope. She just let go.

She didn’t analyse whether she should let go. She didn’t call her friends to discuss the matter. She didn’t do a five-step Spiritual Mind Treatment. She didn’t call the prayer line. She didn’t utter one word. She just let go.

No one was around when it happened. There was no applause or congratulations. No one thanked her or praised her. No one noticed a thing. Like a leaf falling from a tree, she just let go.

There was no effort. There was no struggle. It wasn’t good and it wasn’t bad. It was what it was, and it is just that.

In the space of letting go, she let it all be. A small smile came over her face. A light breeze blew through her. And the sun and the moon shone forevermore”.

-Rev. Saphire Rose/Ernest Holmes

This morning's GREEN JUICE:

1 granny smith apple
1 celery stalk
1 cucumber
1/2 a lime
handful of parsley
2 handfuls green grapes
leftover iceberg lettuce from the delicious san choy bow my husband made last night!

What was in YOUR juice or smoothie this morning?


I made these little pups last night for the first time and they're all I've thought about all day!!

Ingredients (makes 8-10 fritters)

1 medium sized broccoli
4 eggs, free range and organic
½ bunch shallots, chopped
1 large handful of basil leaves (or parsley), chopped
1 cup gluten free flour (or buckwheat or brown rice flour, or spelt if not gluten free)
1 tsp baking powder
80 grams of feta cheese (or parmesan or haloumi)
1 lemon
Pink Himalayan salt and cracked pepper
Olive oil


1. Chop up the broccoli finely and steam for 5 minutes.
2. Beat the eggs in a bowl and add the flour, shallots, salt and pepper and basil.
3. Crumble feta and place into the mixture.
4. Roughly chop broccoli and add to the mixture.
5. Add extra flour to the mixture if it is too wet.
6. Heat a large frying pan over moderate heat and add oil.
7. Ladle amounts of mixture into the frying pan and cook the fritters for 2-3 minutes on each side, or until golden.
8. Serve with a squeeze of lemon juice with a fresh garden salad!

Recipe adapted from

There are a lot of aspects to being healthy. It’s all about BALANCE.

There tends to be a general understanding that “being healthy” means eating your fruit and vegies, doing some exercise and taking a multivitamin. Sure these things contribute to a wholesome lifestyle but as a naturopath I assess optimal wellbeing on a physical, mental, emotional and spiritual level.

I drew a WELLBEING WHEEL on our shop wall yesterday. It’s a handy way of visualising all aspects of your health holistically. It’s easy to get out of balance and neglect an area of your health.

For example, someone might be sweating it out at cross fit (exercise) and eating nutritious foods (diet and nutrition) but not spending enough down time walking on the beach (rest and relaxation). Or perhaps we become so busy running around looking after the kids and working full time (intellect) that our love for playing the guitar gets pushed to the side (self-expression) and we are too exhausted to catch up with friends on the weekend (social interaction).

So here are a few questions you can ask yourself to better understand yourself HOLISTICALLY…

Social interaction: When was the last time you called a friend who has a similar sense of humour and had a good belly laugh?
Self-expression: What is your creative outlet?
Intellectual conversation: What interesting piece of information have you learnt recently?
Spiritual connection: When was the last time you prayed/meditated/took a few moments to reflect?
Exercise: How often do you get huffy and puffy?
Diet and nutrition: Do you go to the farmers markets and try fruit and vegies that you haven’t eaten before?
Rest and relaxation: How do you give back to yourself?

Don’t stress yourself out striving for perfection by trying to keep all the balls in the air. Adopt an EFFORT WITH GRACE approach and just check in with yourself every once in a while to make sure you’re feeling balanced.

What area do you feel you could improve on at this current moment? I'm working on exercise at the moment and am off to a 'Groove Restore' hot yoga class tonight!

Top Five Things I LOVED This Wk: (our 90th! Oh my!!)

1. Realising that the Matron on Love Child is actually Rhonda (Ketut’s lover) from the AAMI ads!! Shut up!
2. A caring friend who recommended I go and get a facial after all that's been going on lately. And the wonderful Trista who gives the most delicious treatments!!
3. The balmy ocean breeze on Tuesday night as I walked to my car after the sweatiest hot yoga class. My two loves: yoga + sauna =happiness.
4. Going for a bike ride early this morning in the drizzly weather. No one else was around… Were you all at church or in bed eating hot cross buns perhaps?
5. Waking up in the middle of the night to find my husband and I holding hands in our sleep.

Emma the Naturopath xx

PS. I found another beautiful quote this week which speaks magnitudes to me. Live loudly everyone!!

“For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be. There’s no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing. We can make the best or the worst of it. I hope you make the best of it.

And I hope you see things that startle you. I hope you feel things you never felt before. I hope you meet people with a different point of view. I hope you live a life you’re proud of.

If you find that you’re not, I hope you have the courage to start all over again.”

-F. Scott Fitzgerald/Eric Roth

The change of seasons has set in and it has brought with it an influx of colds and flu into Essential Health!

We are all out of muddy puppies this week... But come have a chat to Vanessa or myself about diet, lifestyle and supplements that will give your immune system a fighting chance this winter!

Emma the Naturopath xx

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