Natural Menopause Support is a practical, evidence-informed guide to perimenopause and menopause, written by Australian clinical naturopath Alison Mitchell.

This book will be a valuable resource for women who are in the lead up to menopause, or in the midst of it. It discusses the nature of menopause, and how its impact on women is influenced by history and culture.

Helping women to understand what is happening in their bodies, several chapters discuss the changes that are taking place and contributing to the many symptoms of menopause, including hot flushes, mood swings, joint pain, vaginal symptoms and more.

A full range of options to support this transition are discussed, natural and otherwise, so that women can make informed decisions about their own care. Herbal medicine is featured strongly throughout the text, with example formulae and a reference guide.

Inside you will find:

• What is actually happening in your body, and why the symptoms cluster the way they do
• Detailed chapters on hot flushes, sleep, mood, joint pain, brain health, bone density, gut health and genitourinary symptoms
• Herbal medicine throughout, with example formulae, safety information and a reference guide covering around fifty herbs
• Nutrition and exercise guidance, with recipes
• A balanced chapter on menopausal hormone therapy, covering the evidence for and against each formulation
• The historical and cultural forces that shaped how menopause is treated, and why so many women are still dismissed
• A bonus chapter, A Partner's Guide to Menopause, written for the person sitting beside her

Written for a general readership but detailed enough to serve as a reference for naturopaths, herbalists and other practitioners working with women in midlife, Natural Menopause Support draws on more than eighteen years of Australian clinical practice.

Menopause is not a single event. It is a transition that can begin in your late thirties and continue well past your final period, and each stage asks something different of you.

In perimenopause, oestrogen fluctuates unpredictably rather than declining steadily, which is why symptoms come and go and why so many women are told nothing is wrong.

At menopause itself, the picture settles but does not resolve, and the priorities shift.

In the years that follow, post-menopause brings its own considerations: bone density, cardiovascular health, cognition and genitourinary changes that often arrive long after the hot flushes have stopped.

Natural Menopause Support covers all three stages. It is a practical, evidence-informed guide from Australian clinical naturopath Alison Mitchell, drawing on more than eighteen years of clinical practice with women in midlife.

The post Natural Menopause Support – Book appeared first on Alison Mitchell Naturopath.

This item is for a customised one week meal plan.

After purchase, you will receive an email with a prompt for more information, and after reply we will work on creating this meal plan for you. Turn around time is usually 3-7 days.

The meal plan can be customised to meet certain dietary goals such as macronutrient or calorie goals, food avoidances or to meet scheduling requirements (e.g. prepping in advance).

The typical meal plan includes 7 days of food with 3 main meals and 1-2 snacks. You also receive a shopping list with quantities based on the serves you need for each meal. We can calculate it for use of leftovers to save time, and for each meal to serve different amounts of people (e.g. dinner serves 4, all other meals 1).

P.S. There are some ready made meal plans for a lesser price available in the shop.

The post Customised One Week Meal Plan appeared first on Alison Mitchell Naturopath.

A high-calorie, high-protein plan to support an athlete’s health, performance and recovery.
Athletes require adequate nutrition in order to keep their bodies in shape for training and competition. This plan provides high-quality protein to help muscles with maintenance, growth, and repair. Adequate amounts of vitamins and minerals are included to prevent common deficiencies such as calcium, iron, and vitamin C. Anti-inflammatory foods like omega-3 fatty acids, fiber, zinc and antioxidants are added to prevent oxidative damage.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Prep guide
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 2700 calories. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Savoury Egg and Beef Oats
• Vanilla Protein Pancakes
• Baked Salmon with Broccoli and Quinoa
• Chicken and Kale Skillet with chickpea pasta
• Chicken and chickpea pasta salad
• whipped peanut butter yoghurt bowl

How to download:

After purchase you will be sent a download link.

The post High Protein Athlete Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

This Low Salicylate Diet removes all medium and high salicylate-containing foods to manage the symptoms of salicylate intolerance. This well-balanced plan contains a wide variety of delicious, colorful and fun low salicylate recipes.

Plan Includes:

• One week meal plan
• Three main meals plus two snacks per day
• Prep guide
• Ingredient checklist/shopping list
• Use of leftovers as lunches
• Easy snacks

Plan notes:

Calories: A typical day averages 1700 calories. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Cod and Potato cakes with yellow beans
• Chicken and veggies with bacon
• lemony chicken with rice and peas
• Sole, Mashed Potatoes and Green Beans
• Creamy Mango Pudding
• Banana and Pecan Overnight pudding

How to download:

After purchase you will be sent a download link.

The post Low Salicylate Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

Reflux, heartburn, indigestion gastro-oesophageal reflux, GORD: these are all names for the painful sensation that occurs when the contents of the stomach back-flows into the oesophagus.

Management of reflux often includes dietary changes alongside natural or conventional treatment. This meal plan provides ideas that can be followed exactly over the week, or used as inspiration.
Included are some lifestyle tips to assist with reflux along the diet and any other recommendations from your practitioner.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 1500-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Creamy Dill chicken with rice
• Chicken Breast and Leek Quinoa
• Kefir Berry Smoothie
• Baked Salmon with Broccoli and Quinoa
• One Pot Chicken and Saffron Rice
• Turkey Meatball skewers and veg

How to download:

After purchase you will be sent a download link.

The post Reflux Meal Plan (one week) appeared first on Alison Mitchell Naturopath.

If you have been recommended to eat according to the principles of the biphasic diet, it can be very overwhelming to know what to eat, and how to possibly get enough nutrition through this process. This meal plan guides you through the semi-restricted phase, adding some new recipes from the restricted phase which include the new foods that have been introduced.

This Diet is based of the principles of Dr. Nirala Jacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that are suitable for the restricted phase of the diet. It contains a meal plan for one week, including breakfast, lunch, dinner and snacks. Leftovers are utilised and a variety of meals is included to help keep you interested.

Plan Includes:

• One week meal plan
• Three main meals plus three snacks per day
• Over 15 recipes plus easy snack ideas
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks and desserts

Plan notes:

Calories: A typical day averages 1600-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Banana bread
• 'Instant' Miso Soup
• Congee
• Egg and Beef Breakfast Bowl
• Spaghetti and Cumin Spiced Lamb Meatballs
• Pesto Chicken Stuffed Capsicum
• Riced parsnip and chicken
• SIBO Stirfry

How to download:

After purchase you will be sent a download link.

The post SIBO Biphasic Phase 1 Semi-restricted (one week meal plan) appeared first on Alison Mitchell Naturopath.

If you have been recommended to eat according to the principles of the biphasic diet, it can be very overwhelming to know what to eat, and how to possibly get enough nutrition through this process. This meal plan guides you through the first week, setting you up with some recipes for the less restricted weeks to come as well.

See also: Biphasic Semi-restricted Meal Plan

This Diet is based of the principles of Dr. Nirala Jacobi’s SIBO Bi-Phasic Diet protocol and has a range of recipes that are suitable for the restricted phase of the diet. It contains a meal plan for one week, including breakfast, lunch, dinner and snacks. Leftovers are utilised and a variety of meals is included to help keep you interested.

Plan Includes:

• One week meal plan
• Over 25 recipes
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk cooking of snacks

Plan notes:

Calories: A typical day averages 2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.
Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Almond Pancakes
• Spicy Tomato Scramble
• Nutty Coconut Balls
• Crispy Chicken Strips
• SIBO friendly mayonnaise and coleslaw
• One Pan Chicken Fajita Bowls
• Hearty Beef Stew
• Nori & Seed Crackers

How to download:

After purchase you will be sent a download link.

The post SIBO Biphasic – Phase 1 Restricted (One Week Meal Plan) appeared first on Alison Mitchell Naturopath.

Your diet can have a powerful impact on your hormonal balance, and in this meal plan you have a variety of meal ideas to support the production of 'good' hormones and the detoxification of 'bad' hormones.

Three key factors are included into this meal plan and recipe selection:

1. Balanced blood sugar levels through a low GI and macro-balanced meal plan. Fluctuations in blood sugar levels can disrupt your stress, thyroid and reproductive hormones so eating a low GI diet can assist in achieving balance.
2. Nutrient dense diets provide the building blocks for Happy Hormones. This plan provides meals which are rich in nutrients such as magnesium, B vitamins and zinc for hormone production.
3. Support oestrogen detoxification with foods rich in compounds such as calcium-d-glucarate and fibres that bind to the more harmful forms of oestrogen to assist with it's eliminiation.

Plan Includes:

• One week meal plan with recipes
• Ingredient checklist/shopping list
• Use of leftovers as lunches and bulk prepping of snacks
• Recipe book with 15 extra recipes

Plan notes:

Calories: A typical day averages 1800-2000 calories per day which is the average requirement for a female. If you would like to eat more calories simply make and eat a bigger serve. It is not recommended that you reduce the calories without your practitioners guidance.

Average nutrients:

• Calcium - 1256 mg
• Iron - 19 mg
• Folate - 604 ug
• Zinc - 9 mg
• Magnesium - 633 mg
• Selenium - 660 ug

Serving size: Dinners are designed to serve 2, and all other meals are designed to serve 1.

Recipe examples:

• Golden Turmeric Hot Chocolate
• Broccoli Almond Protein Salad
• 15 min Halibut with Dill Pesto
• Egg Roll in a Bowl
• Roasted Sweet Potato and Brussel Sprouts Salad
• Bloat Fighting Tropical Smoothie
• Chocolate Cauliflower Shake
• Nori & Seed Crackers

How to download:

After purchase you will be sent a download link.

The post Happy Hormones (One Week Meal Plan and Recipe Book) appeared first on Alison Mitchell Naturopath.

The SIBO Family Favourites eCookbook is jam packed with delicious SIBO-friendly recipes that the whole family will love.  Recipes are 100% free from gluten, soy and corn. There are many dairy-free, refined sugar-free, grain-free and low FODMAP options. All recipes are easy to make, affordable and most importantly, delicious.

The post SIBO Family Favourites ECookbook appeared first on Alison Mitchell Naturopath.

This is ideal if you just want the ebook and recipes without the meal plan and shopping lists.

This ebook contains

31 delicious, achievable and healthy recipes. These recipes are based around whole foods, and are designed with the intention to be easy to follow, and will help you to feel full, satisfied. They are low GI and filled with tips to make cooking easier for you.

A conversion chart for temperatures and liquid (recipes are provided in degrees Celsius and metric and cups).

This eBook also teaches you how to:

• Eat mindfully
• Make your own meal plan
• How to eat a wholefood diet without burning a hole in your pocket
• How to stock your kitchen (including utensils and core ingredients).

The post Getting Started with Wholefood – ebook appeared first on Alison Mitchell Naturopath.