detox drink

Morning Wake Up Tonic

This effective morning digestive tonic stimulates the the production of Gastrin, a peptide hormone released in the stomach that stimulates the release of gastric acid. This gastric acid is responsible for breaking down your  proteins, absorb your nutrients and reduces the gas producing substances that can later affect the lower intestines. This helps with weight, fluid and skin health.

This cleansing tonic is super quick to make and it takes little time to prepare when you have the ingredients handy straight from your kitchen

  • Upon waking, drink a 250mL glass of warm water with or one tablespoon of organic unfiltered Apple Cider Vinegar
  • Not a fan of apple cider vinegar? Try using the juice of  ¼ lemon.  
  • Add a ¼ teaspoon of Organic Manuka Honey for a prebiotic boost
  • Add some freshly grated ginger or a stick of cinnamon to improve circulation and settle your stomach
  • Sip slowly, over 20 minutes.

Start having this health promoting drink daily for at least three weeks and feel and see the difference!


DO NOT USE Lemon Juice or Apple Cider Vinegar:

  • If you take a regular prescription medication called a PPI (proton pump inhibitor) such as Nexium, Losec or Omeprazole.
  • If you have severe heartburn or reflux
  • If you have been diagnosed with a gastric or duodenal ulcer.
  • If you have oesophageal dysplasia.


Instead, start with 250mL of warm water and one teaspoon of Slippery Elm Powder. When your condition has improved, you may begin this process of stimulating the stomach’s natural acid-producing ability with lemon or ACV.

When in doubt, contact your naturopath for further advice

What are Polyphenols?

Polyphenols, previously known as tannins are a large class of chemical compounds found in a variety of plants. The polyphenol component adds astringency and bite to certain plant foods. Think about when your black tea has become too strong or that red white that made the back of your throat squeeze a little. This effect is a defence plants have against attack by insects and hungry animals as well as gives plants their brilliant bright colours.

Most of our well known antioxidants in superfoods have these polyphenols to thank for their actions, neutralising free radicals, reducing inflammation and combating cell damage, providing us with longevity and vitality for many years to come. Studies have shown that a diet high in polyphenols has been found to reduce mortality rates by 30% in older adults (Source).

Used in the treatment of:

  • Irritable Bowl Syndrome
  • Type 2 Diabetes
  • Cardiovascular diseases
  • Gut health
  • Obesity
  • Inflammation

Recommended Daily Intake

Unlike other components of food such as calcium, protein, and vitamin D, there is no specific Recommended Daily Intake (RDI) of polyphenols at this stage. Experts instead recommend 5 serves of vegetables and 3 fruits per day, however this doesn’t highlight the need for them to be rich in polyphenols. Other experts suggest you “eat one of each colour per day” something green, something purple, something red etc.


Food Sources of Polyphenols

  • Vegetables
    • Asparagus
    • Broccoli
    • Capsicums
    • Onions
    • Radishes
    • Spinach
    • Tomatoes


  • Fruits
    • Apples
    • Blackberries
    • Blackcurrants
    • Black grapes
    • Blueberries
    • Cherries
    • Goji berries
    • Grapefruit
    • Plums
    • Pomegranate
    • Prunes
    • Raspberries
    • Strawberries


  • Drinks
    • Filtered coffee
    • Green tea
    • Peppermint tea
    • Red wine


  • Herbs and spices
    • Basil
    • Capers
    • Cinnamon
    • Cumin
    • Ginger
    • Olives
    • Oregano
    • Rosemary
    • Sage
    • Thyme
  • Others:
    • Black beans
    • Cacao powder
    • Flaxseed
    • Hazelnuts
    • Oats
    • Pecans
    • Rye flour
    • White beans

Need to Increase Your Polyphenol Intake?

Book in with Carly to get tailored nutritional, herbal and lifestyle treatment 

Learn about what Naturopathy can do for your Health and Wellbeing

Cold Water Morning Blast

The Scandinavian’s are renowned for their saunas and cold plunges into snow covered waters. And look at their health statistics, longevity and beautiful complexions! Blasting cold water at the very end of a warm shower shocks the circulation and sends the blood back to the skin, giving it a boost of oxygen and nutrients.

Your heart will race and you may say a few words kids shouldn’t hear! But you’ll have forgotten quickly once you are dry and dressed. You’ll feel invigorated and ready to bring some extra bounce to your day.

Benefits of Cold Water Blasts

  • Increase alertness – yes, it is a shock to the system, but the deep and hard breathing response to the cold water blast delivers extra oxygen to the cells offering more energy for your day
  • Improves hair and skin – hot water actually dries the hair and skin out, allowing vital moisture to be depleted. Cold water constricts the follicles and tightens the pores to make your hair appear shinier, stronger, and healthier by flattening hair follicles, and increasing their ability to grip the scalp.
  • Stimulates Circulation – as the cold water hits the body, the heart responds with increasing blood flow to the skin and tissues. This pulsing action of the heart can boost overall health by improving cardio function
  • Relieves muscle soreness – athletes take ice baths after training to reduce muscle soreness and relieve delayed onset muscle soreness. You can get this benefit from blasts of 10 to 15 degree water each morning
  • Increase stress tolerance – strengthening your will power and maintaining discipline during uncomfortable times, cold water blasts in your morning routine can improve your long term stress resistance

Here is your challenge: Switch to a cold water spray for the last 10 seconds of your shower. Start just a little cooler and see how cold you can go for how long

For best results, team your cold water blasts with some Dry Skin Brushing

Detox – Everything You Need To Know

Detoxing has become a popular term in health circles with fad cleanses coming into style, quick fixes, false claims and a zillion different detox products. Do we need to do a detox? Detox from what? What’s the difference between detox and a clinical detox? Let’s break this topic open and get to the bottom of it

Detoxification, Detox, and a Clinical Detox?

Detoxification is a natural metabolic process that occurs in the body every day, breaking down environmental and dietary toxins and by products, and subsequently excreted from the body. This detoxifying process occurs in several parts of the body; the liver, the digestive tract, skin and lymphatic tissue, but it’s important to note that every cell creates by products and pushes them out for these organs to collect and remove.


A fad ‘Detox’ sometimes referred to as a cleanse, is usually designed by those without medical or formal nutritional training, sold to the general population and often involves buying very expensive products. This approach doesn’t take into account your personal circumstances nor does it address your specific nutritional needs, and as they are sold to the general public, they have to have small doses, safe for anyone. This often leads to lots of money spent on things you may not even need, at doses that won’t do anything and no results.


Clinical Detox is done under the care and guidance of a health professional, tailored to what toxins and by products you’ve been exposed to and targets the body’s existing detox pathways in the liver, digestive system, skin and lymphatic tissues to eliminate them. Perhaps your liver is breaking metabolites down but the digestive system isn’t eliminating them, and your skin is attempting to do that job for them. Or due to long term exposure, your liver can no longer process as quickly as things are coming in, and it has started storing exotoxins in the lymphatic system. By enhancing those naturally occurring detox pathways, we are able to reduce the load on the detoxing organs.


A clinical detox, if performed well, does not have to be a painful experience, eating just grapefruit and lettuce A clinical detox is a period of rest from exposure to diet and environmental toxins whilst simultaneously supporting the capacity of your key detox organs

How Do We Detox?

Through diet and environment, we are exposed to more harmful irritants than ever before, and although our body was designed to expel by products that are harmful to itself, the incoming toxins can be too much for the body to process. What types of toxins do we process on a daily basis?

  • Medications (over the counter as well as prescription)
  • Environmental exposures (Eg: mould, construction materials, new paint)
  • Byproducts of cellular and metabolic activity
  • Contaminants in the soil food is grown in (Eg: car exhausts near farming areas)
  • Insecticides and pesticides in the environment and on our food
  • Processed food (eg: molecular changes to food when it is being processed)
  • Food additives, flavours, enhancers, colours, preservatives etc
  • Non stick frying pans, plastic bottles, containers and utensils
  • Less than ideal water sources
  • Synthetic clothing and bedding
  • Toiletries and beauty additives – learn more about clean beauty regimes 



All of these are broke down in the liver via 2 pathways known as Phase 1 & 2, taking them from active fat-soluble particles, to inactive water soluble molecules ready for the intestines and kidney to release. These 2 phases require quite the list of nutrients to perform this vital detoxing job and without enough of these nutrients, the liver will store the toxins elsewhere in the body, usually in adipose tissue (tissue made up of fat cells)




Who Needs a Detox?

A  ‘detox’ was previously a term used when describing the process of people withdrawing from drug substances, giving up cigarettes, or something that was only needed by those with terrible diets. Now the picture of someone who needs a detox looks very different. Now anyone with a large load of toxins coming in and/or impaired detox pathways could require a Clinical Detox.

Genetics and background also influence your body’s ability to detox. People with the same diet and environmental exposure have been known to process the toxins differently.

Generally most people are advised to undergo an intentional detox 1-2 times per year for about 4-6 weeks.

Symptoms and signs of Excessive Toxin Burden

  • Food sensitivities
  • Sensitive to perfumes and toiletries
  • Auto immune diagnosis
  • Abdominal Bloating
  • Fatigue
  • Prone to thrush
  • Reoccurring UTIs
  • Skin issues
  • Sinusitis
  • Headaches
  • Heavy periods
  • Unexplained weight gain (stores toxins in adipose tissue)
  • Antibiotic use
  • Prescription medications
  • Deviating from good health

The 3 Steps of a Clinical Detox

  1. Tame those incoming toxins. You don’t need a fancy juicer for this, just remove any dietary irritants and include high vegetable intake for fibre and good quality protein for optimal enzyme production.
  2. Repair and Restore detox pathways. This is where supplements usually come into the plan, High nutrients to fuel your body’s functions, anti inflammatory herbs and possibly a powder to optimise that nutrient intake quicker.
  3. Eliminate it out. Gentle stretching and strengthening to promote movement as well as active exercise to encourage sweat and circulation


Detoxification processes are a science, not a hobby. A clinical detox must be tailored to you and your requirements, not an off-the-shelf product sold to everyone


How Will You Feel After a Clinical Detox?

With the elimination of toxins in the body, all bodily functions improve. You can expect to have:

  • More mental energy – concentrate and focus for longer, feel more present
  • Enhanced energy production leads to more physical energy – enjoy greater agility and less physical fatigue
  • Clearer skin – as the skin will no longer need to be eliminating the body of its internal problems
  • Sleeping better – less toxic burden means the body can focus on producing feel good hormones and rest more soundly


Empower your health with a tailored clinical detox with your Naturopath Carly


The Simple & Effective Skin Regime – Day & Night

We’ve been taking care of our skin long before Cleopatra infamously came up with her milk based beauty regime. But with today’s technology, achieving healthy and clear skin still comes down to the basics your grandma would of known. Flawless, radiant and glowing skin doesn’t depend on enhanced technology, new formulas and the latest in cellular regeneration chemicals. Follow these simple steps for clean skin that work and don’t cost a fortune. Click product pictures for links to where you can buy all under $50

Daily Regimen – Morning

Before you shower, do some Dry skin brushing over your body (avoiding the face) to revitalise and increase the natural detoxifying action of your lymphatic system. This helps to shed dead skin cells, remove toxins, improve circulation, thus reducing cellulite and  preventing premature ageing.


Cleansing before bed is important, cleansing again in the morning is not. In fact, cleansing too often can disrupt the skin’s natural balance. The surface of your skin needs to house a balance of health, skin supporting bacteria, naturally occurring oils to keep the cells plump and nourished. cleansing twice a day strips the skin of this natural barrier, leaving it open to irritation and troublesome bacteria (See below for the night cleansing routine). In the morning, just splash your face with warm water followed by cold water to close the pores.


  • Natural water-based toners can be applied to skin with a misting bottle or a dabbed on the skin with a cotton ball after you have showered, no need to rinse it off. They tighten the pores, which helps prevent dirt from getting inside. Tip: toners that are alcohol based should be avoided, we aren’t trying to sterilise the skin surface. Many skin toners come with soothing herbs such as chamomile added to them to calm the skin, others come with witch hazel, a flowering plant is touted for its astringent properties. I personally find the rose water varieties divine. Some of the toners I would recommend are


Moisturising is imperative to the health of your skin as your skin is a barrier keeping you protective from bacteria and toxins in the environment. When your skin is dehydrated, its protective capability is compromised along with its appearance. Loss of moisture is the most prevalent factor contributing to the ageing of skin as well as various skin infections such as staph. By moisturising, we seal our clean skin and protect possible water loss from the cells throughout the day. In the past, many moisturisers were “Oil-Free” to avoid acne and clogged pores, but this approaches leads to the skin cells drying out thus creating MORE oil and leading to further breakouts. Use a few drops of oil as a moisturiser, letting it soak in before you put your make up on will nourish your skin all day long

  • Coconut Oil can be used topically on the face and neck as well as all over the body. It melts upon contact with skin for easy application and can be used on a cotton ball to remove residual eye make u. Coconut oil has anti-microbial actions to protect the skin and is friendly to sensitive and inflamed skin. Just don’t be tricked into buying a ‘beauty grade’, perfumed or processed version. The coconut oil you buy for your kitchen is just as good and half the cost.
  • Rose-hip Oil is similar to the coconut oil, but is ideal for more mature skin. Rose hips are high in volatile oils that neutralise acids making it an excellent corrector for many different skin types.


Daily Regimen – Evening


It is incredibly important to wash off dirt &/or make-up at the end of the day. We pick up little particles throughout the day that can irritate and damage the skin surface, leading to pink pigmentation, overactive oil production and dry dermatitis. To find a cleanser that fits your skin type, generally dry, flaky, irritated and pinkish skin prefer a cream or milk cleanser, shiny, acne or blackhead skin like low foaming cleansers. Why non foaming? Because the bubbly action is due to the sodium lauryl sulphates that have a list of nasty side effects and you want to keep that to a minimum if not avoid

  • Still got your make up on? Be sure to take it off each and every night! Start by wetting your face with warm water to open pores. Apply small amount of cleanser with your hands in gentle circular motions, always working in an upward and outward direction. After a minute, rinse with warm water followed by cold and dry by just gently patting it with a clean towel. Note: no scrubbing or rubbing you want to wash your skin not damage the layers. A little coconut oil on a cotton pad or stick will help remove any stubborn eye make up

If you haven’t got make up on, you can cleanse by just putting a little coconut oil on a cotton ball and wiping gently across the face to remove anything on the surface. Remember we want to maintain the natural balance as much as possible




Your skin repairs itself while you are sleeping. So evening is the optimal time to apply your oil to support the skin’s naturally occurring regenerative process. Remember when applying oils to the face, start from the centre, spreading to the periphery of the face, and in a downward motion on the neck.


So When Do I Exfoliate?

We’ve unfortunately been lead to believe that dead skin cells won’t come off our skin unless we scrub our face twice a day like we are trying to polish a gemstone. This approach can drastically strip the skin off it’s protective barrier, leaving it over exposed to elements of modern life. We used harsh chemicals with ‘bits-in-it’ to do the rough scrubbing for us (Read more on the environmental effects of microbeads) or crazy concoctions of crushed nuts and other fibrous material like bamboo, and we often ended up with worse skin than when we started. Whilst gentle exfoliation can remove stubborn, built up areas of dry skin, it is best to limit this to once a week. I like to keep it for my Sunday evening routine. No fancy pants product required for this one, just a simple face washer is all you need. Inexpensive, no chemicals, and you get to apply the right amount of pressure in the right spots.

  • Thoroughly wet a washcloth with warm to hot water and wring it out.
  • Lay the washcloth flat and fold it over your hand.
  • Begin at the forehead and rub in small circles, applying pressure with your hand.
  • Move down to the cheeks, continuing to rub in circles.
  • You may find it necessary to concentrate on the base of the nose, where a lot of oil accumulates.
  • Continue exfoliating, moving to the chin. Again, some people have a buildup of oil glands, making it necessary to focus more in this area.
  • Pat dry with a clean towel and be sure to add your coconut oil or rose-hip oil afterwards


Other Points to Consider for Simply Good Skin

  • Hydration is vital – not a hydrating cream or cleanser. Hydration from 2 litres of clean water everyday is the key to clear skin
  • It is important to choose beauty products and make-up products with minimal chemical ingredients. I’ve seen many clients with skin rashes from bleaching toothpastes, chronic dandruff from certain hair care products and rashes from something they thought was safe.
  • Only ever use products free from parabens, phthalates, sulfates, lead and butylated compunds. A great resource for learning more about what is in your cosmetics and toiletries as well as your children’s sunscreens can be found here
  • Intolerant to gluten, egg or dairy? Many of these allergens get added to your products, learn more here
  • I recommend you stick with animal testing free products for a kinder more compassionate world

Your skin is like a window into your diet, everything will show up there

Want The Clearer Skin Diet?

Book a 30 minute consult for a holistic apporach to clear skin

How Much Calcium Do You Need?

How much Calcium you need in your diet can vary throughout your life and can also depend on your gender. Take a look at this quick guide on how much you need, as well as recipes for including more calcium rich foods in your diet

Daily Recommendations

  • Infants
    • 0-6 months 210 mg/day
    • 7-12 months 270 mg/day
  • Children & Teens
    • 1-3 year old 500mg/day
    • 4-8 year old 700mg/day
    • 9-11 year old boys 1,000mg/day
    • 12-13 year old boys 1,300mg/day
    • 14-18 year old boys 1,30
    • 0mg/day
    • 9-11 year old girls 1,000mg/day
    • 12-13 year old girls 1,300mg/day
    • 14-18 year old girls 1,300mg/day
  • Men
    • 19-70 year old 1,000mg/day
    • over 70 years 1,300mg/day
  • Women
    • 19-50 year old 1,000mg/day
    • over 51 years 1,300mg/day
  • During Pregnancy
    • 14-18 year old 1,300mg/day
    • 19-50 year old 1,000mg/day
  • Breastfeeding
    • 14-18 year old 1,300mg/day
    • 19-50 year old 1,000mg/day




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Dry Skin Brushing – The Whys and the Hows

The major routes of elimination include the colon, the kidneys, the lungs, the voice, menses and the skin. The largest elimination organ is your skin. The skin is also the overflow route for other routes of elimination if they are overloaded or dysfunction. Up to a third of all body impurities are excreted through the skin. Hundreds of thousands of tiny pores and sweat glands act to detoxify and excrete toxins and waste products.

Your body actually breathes through the skin, absorbing oxygen and exhaling carbon dioxide that is formed in tissues. Certain nutrients are also absorbed through the skin, and vitamin D is manufactured directly on the skin by the influence of sunlight. If the pores become choked with dead cells and debris, the skin becomes inactive, the functions of the skin are ineffective and impurities remain in the body which can then contribute to degenerative diseases. Slathering on moisturizers and deodorants and wearing artificial fibers only makes things worse.

Dry brushing is a way to stimulate all the organs of detoxification and elimination because it provides gentle internal massage.

Benefits of Dry Skin Brushing

  • Effectively removes dead layers of skin and other impurities. Keeps pores open and functioning.
  • Stimulates and increases blood circulation in all underlying organs and tissues, especially small blood capillaries.
  • Revitalizes and increases the eliminative capacity of your skin and helps to throw toxins out of the system. Removes cellulite and tightens the skin thus preventing premature aging.
  • Cleanses and strengthens the lymphatic system.
  • Stimulates the hormone and oil producing glands. Keeping your skin looking and feeling young, smooth and strong.
  • Powerfully influences the nervous system to rejuvenate by stimulating nerve ends in the skin.
  • Helps prevent colds, especially when used in combination with hot-cold showers.
  • Contributes to healthier muscle tone and better distribution of fat deposits and with continued use it breaks down cellulite.
  • Improves your overall health preventing premature aging


Information on the Brush

Choose a brush made from natural vegetable fibre bristles for effective results. After about two weeks the brush will not feel stiff nor scratch your skin. Increase your tempo until you are vigorously brush-massaging your body’s largest elimination organ, your skin.


How to Do Dry Skin Brushing

  • Use a soft natural fiber brush with a long handle, so that you are able to reach all areas of your body.
  • Dry brush your dry and naked body before you shower or bathe so that you can wash off the impurities from the skin as a result from the brushing action.
  • You can do the brushing head-to-toe or toe-to-head. It really doesn’t matter as long as the entire body is brushed. Use long sweeping strokes that start in the torso and end at the hands or feet or you can brush toward the heart, starting with the soles of your feet and legs, then hands and arms, back, abdomen, chest and neck.
  • Use as much pressure as can comfortably stand. Initially you may want to start gentle until your brush is seasoned, but work up to brushing until your skin is rosy, warm and glowing. Use light pressure in areas where skin is thin and harder pressure on places like the soles of the feet.
  • Skin brushing should be performed once a day, preferably first thing in the morning. A thorough skin brushing takes about 10 to 15 minutes, but any time spent brushing prior to bathing will benefit the body. If you are feeling ill, increasing the treatments to twice a day is good. You can also dry brush areas of cellulite five to 10 minutes twice a day to achieve cellulite dissolving but the technique needs to be done consistently for a minimum of five months.

Some Tips on Dry Skin Brushing Massage

  • Every two weeks or so — wash your DRY SKIN BRUSH with a natural soap. Dry your brush in the sun or warm place. Wash the brush regularly to keep impurities from clogging it up.
  • For hygienic reasons use separate brushes for each member of the family.
  • Avoid brushing any skin that are irritated, damaged or infected.
  • The scalp should be brushed too. Scalp brushing will stimulate hair growth by increasing blood circulation and keep scalp clean from dandruff, stale oils, etc.
  • The facial skin of most people is too sensitive for brushing; use a Loofah in the shower or a special facial brush.