Why Do We Gain Weight During Menopause?
Menopause is a biological process that’s an inevitable part of aging for women, bringing with it a host of physical and emotional changes. One common […]
How Gratitude Can Help Our Mental Wellbeing: Tips and Tricks
Reading the daily news highlights how easy it is for negativity to soak up the spotlight. In a world where we’re quick to focus on […]
What is the Link Between Menopause and Diabetes?
Menopause is a season of major natural hormonal changes in a woman’s body, with the production of oestrogen and other hormones significantly decreasing. These changes […]
Try Yoga to Support Your Menopause Journey: 5 Practice Suggestions
Life. Death. Taxes. Menopause. The guarantees of womanhood. This natural transition in a woman’s life is one that can’t be avoided, and one that can […]
Maca Powder: Can It Help Support Menopausal Symptoms?
There’s no shortage of ‘superfoods’ that flood our social media feeds. Every week, it seems, there’s a new must-try ingredient, with all kinds of promises […]
5 Helpful Ways to Handle Stress During Menopause
Menopause is a significant life transition for women, and it’s certainly not without its stressors. With physical and emotional changes often making women feel like […]
Understanding the Stages and Changes of the Menopause Journey
Menopause is one of life’s inevitable and natural biological processes. Marking the end of a woman’s reproductive years, this can be a challenging time for […]
What’s the Relationship Between Menopause, Anxiety and Depression?
Menopause’s physical symptoms are widely known: hot flushes, night sweats, fluctuating hormones and more. Its mental impact, however, is often less understood. If navigating major […]
Choose a Sugar-Free Dessert This Summer to Support Your Menopausal Experience
Australian summers are unbeatable: beautiful days at the beach, lingering dusks, rich sunsets and moments we treasure year-round. They’re also rarely forgiving when it comes […]
Love & Loss
As February rolls by and Cupid dusts off his bow and arrow, one age-old question surfaces: is it better to have loved and lost than […]
4 Hot Flush Triggers and How to Minimise Their Impact
A sudden rush of heat. A heartbeat that’s getting faster and faster. More sweat than you knew was possible in a single moment. If you’ve […]
Ovarian Cancer Awareness Month: Everything You Need to Know
This February marks Ovarian Cancer Awareness Month, an initiative by Ovarian Cancer Australia to bring awareness to the approximately 1,720 women in Australia who are […]
Should I Avoid High-Intensity Exercise During Menopause? Considerations and 4 Alternatives
There are a number of major bodily changes a woman experiences throughout her lifetime: puberty, pregnancy (for many) and menopause. Each stage can bring […]
How Does Menopause Impact Sleep? The Repercussions and Helpful Strategies
A good night’s sleep isn’t just one of life’s small pleasures; it’s also a necessary foundation to how we function throughout the day that […]
It’s Heart Health Month: The Link Between Menopause and Cardiovascular Health
It’s Heart Health Month, and that means it’s time to focus on the health of our cardiovascular system. Some of the changes menopause brings are […]
What I do when I get the Flu
Since international travel opened up again, the cases of influenza or ‘the flu’ as we commonly call it has escalated this winter, after record low […]
How Do Various Foods Impact Hot Flushes? Try These Suggestions to Relieve Symptoms
One of the great gifts menopause brings to us is a fluctuating occurrence of hot flushes (note the sarcasm). Also known as vasomotor symptoms, hot […]
How to Build an Easy Rainbow Salad: A Guide
Salad is enjoying a moment in the sun. It takes just a single scroll through social media to see the number of recipes that have […]
5 Ways to Add Incidental Exercise into Your Daily Routine
Whether you’re years into your menopause journey or just at the beginning, understanding which tools and strategies can help to alleviate your symptoms is paramount. […]
Hearing Health
The start of a new year is always a good time to take a closer look at our overall health and make a commitment to […]
6 Expert Tips for Handling Hot Flushes and Night Sweats in Summer
While there’s plenty to love about living in Australia, summer can certainly bring the heat. It’s not uncommon for us to spend December-February talking about […]
What is the Rainbow Diet? Analysing the Myriad Health Benefits
If there’s one box the rainbow diet immediately ticks, it’s visual appeal. This form of eating is often referenced by health professionals who commonly advise […]
3 Wellness Practices to Kickstart 2023 with a Fresh Mindset
While much ado can be made about the beginning of a new year, it does present us with an opportunity to evaluate what is and […]
Why is Dementia More Common in Women? Exploring the Link with Menopause
Did you know that women have a higher risk than men of being diagnosed with dementia? 65% of those with dementia are females. One of […]
3 Useful Tips for Beating Festive Stress This Holiday Season
The summer holidays and the Christmas season can be a beautiful time of year. Your family traditions may involve elaborate meals full of recipes handed […]
Consider Group Fitness: Exploring The Benefits and Variety Available
Exercising before, during or after menopause can offer many health benefits that are both physical and mental. For women who are in these varying stages […]
The Year That Was
Can you believe it’s January already? 2022 seems to have flown past even quicker than the last. Before we race headlong into 2023, I thought […]
Celebrating the Humble Chickpea: Health Benefits and a Simple Hummus Recipe
You may have one of the most versatile ingredients you’ll need this summer already sitting in your cabinet – and you don’t even know it. […]
What is Soluble Fibre and Why is it so Important During Menopause?
If you’re approaching menopause, or already experiencing menopause, you’re probably receiving advice from all angles. While some of it may be more effective than others, […]
Recipe – Chia Pudding
Chia puddings are a fabulous breakfast because all the work (and there’s not much of it) is done the night before! Chia seeds are low […]
Importance of Hobbies for over 50s
Are you living life at a cracking pace? Like me, do you find there never seems to be enough hours in the day to accomplish […]
Insulin resistance
What is Insulin? Insulin is a hormone that is released from the pancreas when we eat food containing sugar. It regulates the blood sugar (glucose) […]
Osteoporosis and Menopause: How Hormonal Replacement Therapy Can Help
As women age and experience menopause, they’re likely to notice many significant changes in their bodies. While some of these changes may be temporary for […]
Special Announcement
Over the last 3 years the COVID pandemic has seen us go through one of the toughest periods in living memory. Thankfully we are coming […]
Recipe: Tofu Poke Bowl
This tofu poke bowl is a delicious and nutritious plant-based meal, containing tofu and wholegrains for phytonutrients and a variety of coloured vegetables for different […]
My Brush with Royalty
I will always remember where I was when I heard the sad news of the passing of Her Majesty Queen Elizabeth II. At 96 years […]
Phytoestrogens
What are phytoestrogens? Phytoestrogens are substances found in plant-based foods that have a similar chemical structure to oestrogen in a woman’s own body and have […]
5 Breath Techniques for Anxiety
Breathing is an automatic function that is controlled by the respiratory centre of the brain. When we are feeling stressed or anxious, our breathing rate […]
The FIVE Hacks to Happiness
When new clients come to me for goal setting, one of the goals many of them want is to have more happiness in their lives. […]
How to be Positive
I’ve been lucky enough to not only meet many of my childhood idols and spend one-on-one time with them during media interviews but there have […]
Stress and not just mental health
Stress can be defined as any event or series of events, physical or emotional, and usually happens in a situation or event where we don’t […]
Tip – 9 Ways to Improve Back Pain
Limit Bed Rest Stay active – Intermittent short-term low-back pain can actually be better with gentle movement and limited bed rest. Mike Flippin, MD, an […]
What I do when I get the Flu
Since international travel opened up again, the cases of influenza or ‘the flu’ as we commonly call it has escalated this winter, after record low […]
Pain in Menopause
Pain can be described as unpleasant physical sensation caused by illness or injury. Everyone who has experienced pain knows what it is, but everyone’s pain […]
Tip – How to Eat an Iron-Rich Diet
Iron is a mineral found in a range of foods. It is used to transport oxygen around the body. It is also important for energy […]
How I Spend My Energy
Whether we’re moving or asleep our body uses energy. According to Healthinfo.com.au, the human body converts the food we consume into energy. The amount of […]
Iron – Are you deficient?
Iron deficiency is the most common nutritional deficiency worldwide, affecting mainly children, women of childbearing age, pregnant women, frequent blood donors and people with certain […]
Introducing Our Jump Start Weight Loss Program
We are so excited to launch our new Jump Start weight loss program! Designed in-house by AMC nutritionists and naturopaths, this program specifically supports weight […]
Recipe: Steamed Fish with Orange, Fennel and Roast Vegetable Salad
Steamed Fish with Orange, Fennel and Roast Vegetable Salad INGREDIENTS 150 g broad beans, frozen or fresh 1 tbsp of olive oil 1 leek, medium […]
Tip: Nutrients to boost immunity
Are you feeling the cooler weather like me? In Sydney, mornings are crisp and (some) days are full of sun shining warmth. However, these cooler […]
My Day on a Plate
I always know when winter is just around the corner when all the yummy summer fruits like cherries, red dragon fruit and mangoes disappear from […]
Natural Medicines
Every year in late-May, Natural Medicine Week takes place. It is a time when Australians can connect with accredited natural health practitioners and learn bout […]
How to Prevent and Clean Up Mould
I live in Sydney and have mould in my house. Let’s face it, is there anyone living on the eastern coast of Australia who doesn’t […]
Food: Onion Juice
As we start to head into the cooler months, the incidence of coughs and colds increases, not to mention the dreaded “C” word! This simple […]
Seasonal Affective Disorder
Do you feel gloomy on a cloudy day and glum during the winter months? I know I can. Luckily, for some of us our ‘winter […]
Mould Illness / CIRS
With the recent wet weather on the eastern coast of Australia, many people are finding that their homes are affected by mould. But what is […]
Welcome Back Sam!
Samantha is a highly educated Naturopath having graduated from Southern Cross University with a Bachelor of Naturopathy. She is passionate about understanding the human body […]
Getting to know the AMC Women
Getting to know the AMC Women Have you been wondering who some of the staff are at AMC? Here’s a snapshot of a few of […]
Are You Losing the Plot?
I remember when I was in my 30s, my mother started to act strangely. I remember joking with my siblings that she was losing the […]
International Women’s Day
This year’s International Women’s Day (8th March) is as important and as relevant now as it was when it was first commemorated in New York […]
Women’s Health
According to a survey done by the Jean Hailes For Women’s Health in 2018, the top 5 health topics that women want to know about […]
Recipe: Spiced Nuts
Nuts are a good source of fibre, healthy fats, protein and some vitamins. They can help to stop absorption of cholesterol that we eat, which […]
Tip: Food for healthy cholesterol
Cholesterol is a type of fat in the blood that is essential for health. It is needed to build and repair cells, to make bile […]
‘Being Happy’ – Susie Elelman
This article centres on what makes me happy, how I stay happy and what I do to smile. As happiness is such a subjective emotion, […]
Heart Health – How to keep your heart healthy
Coronary heart disease (CHD) is the leading single cause of disease burden and death in Australia. (1) It is largely preventable, as many of the […]
2021 a Year in Review, From My Eyes
There is something about a New Year that makes me feel like I can make a fresh start, regardless of what sort of year I […]
Recipe: Coriander Pesto
I have been making this for quite some time now and each time, I change the recipe just a little bit. This recipe is great […]
Best Detox Tips
I like to detox once or twice a year. It allows my body to reset, lose a bit of weight, and I feel great while […]
Detoxification
It’s come to that time of year again. Holidays and the times of indulgence are over. You’re probably feeling a bit worse for wear and […]
Holiday Season Nutrition Tips
Christmas carols are being played everywhere you go and you’re probably starting to plan your Christmas menu. However, Christmas can be a difficult time when […]
Food Focus: Cocoa & Cacao
Cacao vs cocoa Cacao has become very popular recently, and for good reason. Firstly, though, what is the difference between cocoa and cacao? Cacao is […]
Positive Self-Talk
Be careful how you talk to yourself because you are listening – Lisa M Hayes, US Author and Relationship Coach Why do I automatically think […]
Coping with stress – tips from a nutritionist
Stress directly affects the amount of progesterone our body makes. The more stressed we are, the less progesterone we are able to make. This can […]
Stress and Menopause
You’re holding it all together – kids, ageing parents, work, home, social life, finances, staying healthy. For some women, perimenopause itself can be stressful! There’s […]
Tip: How to get more vegetables in your diet
Vegetables are full of nutrients, antioxidants and fibre! Are you getting enough veggies in your diet? Chances are, you’re not. The Australian government reports that: […]
Being At Cause: How to take Responsibility for Your Life – It’s the key to Happiness
I remember when I was about 4 years old, my sister, Karen and I were staying at our Aunty Lizzy’s house for a few days. […]
My Favourite Veggies
I feel very fortunate to have always loved eating vegetables, even brussels sprouts and I believe having European parents certainly helped. While Mum never professed […]
Plant-Based Diets – Vegetarian vs Vegan
November is World Vegan Month, which encourages people to give vegan eating and lifestyles a go. Have you ever considered going vegan or vegetarian, or […]
World Menopause Day
Before menopause, the body’s production of new bone happens more than the removal of old bone. The opposite happens after menopause when ovaries stop the […]
Tip: Benefits of physical activity
Physical activity is defined by the World Health Organisation as “any bodily movement that requires energy expenditure. Physical activity refers to all movement including during […]
Walking – Susie Elelman
Walking is the one exercise we’ve all been allowed and encouraged to do throughout this pandemic, no matter whether you live in an area that’s […]
October is ‘Walktober’. Make time for walking this October.
Walking – some would say it’s like breathing, others would say its like doing a chemistry exam – super easy or super tricky. Regardless of […]
Food in Focus: Walnuts
Have you ever looked at a walnut and realised that it looks a bit like a brain? I often marvel at how foods that look […]
Tips for Brain Health
The human brain has been described as the command centre for the nervous system and enables thoughts, memory, movement, and emotions by a complex function […]
Positive Thinking. Adult Learners’ week.
Spring might have sprung but that doesn’t mean some of us aren’t still thinking bleak thoughts as a result of Covid. Whether you’re living directly […]
Positives of keeping an active brain
It’s happened to most of us – we walk into the kitchen to get something, but once we get to the kitchen, we can’t remember […]
Nutritional Tips for Oral Health
Nutrition can play a big part in dental and oral health. Tooth decay, periodontal disease, and oral cancers are all affected by what you eat, […]
The Dentist
While we all might want a perfect pearly-white toothy smile, the thought of visiting a dentist can grip many of us with intense fear. I […]
Importance of mouth health and diseases caused by bacteria in the mouth
It is commonly known that we host a variety of bacteria in our gut, called the microbiome. These bacteria can influence many things in our […]
Look after your mental health during lockdown
To our wonderful community, As the announcement of the extended lockdown was made I found myself feeling an array of different emotions. This spanned from […]
Recipe – Kiwi Pear Refreshing Mocktail
July is the month that many people participate in “Dry July”. This is when people refrain from drinking alcohol for the month of July in […]
Tips to Reduce Alcohol Intake
Stress directly affects the amount of progesterone our body makes. The more stressed we are, the less progesterone we are able to make. This can […]
Dry July
July has never been my favourite month; it’s the coldest time of the year and means we’ve already slid into the second half of 2021. […]
Alcohol and Menopause
The debate on alcohol consumption has been going for a long time, and no doubt will continue for a long time. Oxford Languages defines alcohol […]
Detox from Devices
If you don’t think you’ve become dependent on your smart devices then do what I accidently did recently and leave your mobile phone at home. […]
Benefits of Exercise During Menopause
We are all aware that exercise is important for our health, especially as we age. But what type of exercise is best? How much should […]
Water – Why it is so Important to Keep Hydrated
70% of our body is made of water. Water is the lifeline for life. A person could survive 2 weeks without food but only 2 […]
Setting goals for the New Year
You can do anything if you set goals. You just have to push yourself ~RJ Mitte disabled US actor If you’re driving to a new […]
5 Great Ways to be Social Without Food
Summer is here and we are more social this time of year than at any other time. There are lots of catch ups with friends […]
What does it mean to be spiritually healthy?
Spirituality means different things to different people. A 2007 article defines spirituality as “an individual’s attempt to find meaning in life, which can include a […]
How are you faring post COVID-19? What choices are helping or hindering your health?
What an incredible year 2020 has been. I’m trying to resist using the word unprecedented. Oops! Yet, it certainly has been. For many, this year […]
The social aspect of the Christmas break and how it may differ this year due to COVID
Who would have thought this time last year that 2020 would turn out the way it has? Many people I speak with are excited about […]
How Personal Boundaries Can Improve your Life
Gina Mitchell stands for women being empowered and owning their own lives while going through midlife and menopause. I was talking to a friend of […]
Skin health – how menopause, the gut and ageing play a role
Our skin is the natural outer layer of the body. It is the largest of our organs, in both area and weight. In adults, the […]
How the Experts Recommend Spotting a Mental Health Issue, and How to Get Back on Track, By Susie Elelman
There has never been a time in my living memory when our mental health has had so much focus and attention and quite rightly so. […]
What does a Nutritionist do for Mental Health?
Mental health – what is it? The World Health Organisation defines mental health as “a state of well-being in which an individual realizes his or […]
The Emotional Rollercoaster of Menopause – What It Can Look Like
Menopause looks different for every woman. Some are lucky enough to breeze through with the odd hot flush and not much else, while others are […]
The Best Exercises and Foods for Brain Health, by Susie Elelman
The most powerful tool you have to change your brain and health is your fork – Dr Mark Hyman We can‘t go out and say, […]
What is Type 3 diabetes?
Have you heard of Type 3 diabetes? Type 1 and Type 2 diabetes are fairly well-known. Type 1 diabetes is an auto-immune condition in which […]
What Happens to Your Brain During the Menopause Transition?
Have you ever thought about the validity of associating menopause symptoms with the ovaries? Most people think of menopause symptoms and they think of the […]
Sugar, by Susie Elelman
The love of money might be considered the root of all evil but the excessive amount of sugar we consume, sometimes unintentionally, is proving to […]
The Best Foods to Eat and The Best to Avoid When You Have Insulin Resistance
Insulin resistance can be viewed as an ‘early warning system’ for type 2 diabetes or metabolic syndrome. A large proportion of insulin resistance is lifestyle […]
How to Live with Insulin Resistance
Unfortunately, insulin resistance is quite common during menopause. Due to the hormonal changes classical of menopause, there is an increased vulnerability to developing insulin dysfunction […]
Menopause and Eye Health
If it often said that your eyes are the window to your soul. It is thought that you can gaze into someone’s eyes and get […]
How Do I Get More Vegetables into My Diet? What Vegetables Are in Season Now?
It still annoys me when I see a recipe that has only 1-2 vegetables included (i.e. beef stroganoff has onion and mushroom). When you think […]
Love
Sometimes the heart sees what is invisible to the eye – H. Jackson Brown Jnr. The heart has always been the symbol of love. Love […]
Is Being a Vegetarian Better for Your Heart?
Menopause is a time of change, and unfortunately that change includes a few increased risk factors. One of these risk factors is an increased risk […]
Anxiety and Stress Buster
Our lives have changed in an unprecedented way. I am sure you have heard this time and time again recently. Many people have become sick […]
The Thyroid and Menopause (and Menopause and The Thyroid!)
Have you ever wondered how well your thyroid is working? Menopause is a time to be extra vigilant and slightly suspicious. Look through the below […]
5 Factors to Reassess When You Suspect Thyroid Dysfunction
These are the factors you will want to reassess and optimise if you are suspicious about your thyroid function. These factors have the (double whammy) […]
Strawberries
Red, juicy, sweet, and perfect pick-me-ups, snacks, and desserts. Strawberries are rich in vitamin C, manganese, vitamin B9 and potassium, and to a much lesser […]
5 Hacks for a Successful 2020
Okay…so now it’s February. Did you make New Year resolutions on New Year’s Eve? If so…May I ask you a question? How are you going […]
Nutrition and Chronic Illness
Some people thrive on new year’s resolutions, planning and setting themselves up for some great positive changes. Others don’t believe in waiting until the new […]
What Age Do Women Start to Get Menopause Symptoms?
When women reach the age of 40 their hormone levels drop. That includes estrogen, progesterone, and testosterone, the three main hormones in how a woman’s […]