home What do you want from your body this year?
To feel better? To have more energy? Fewer symptoms? How about more awake after lunch? If your New Year's resolution is to feel great without a lot of effort, then let's talk about it!
Feeling better in your body means less bloating, more energy, looking vibrant, feeling happier and letting go of guilt!
Eat food not supplements
Save money
Raw food can be hard to stomach
Forget boring calorie counting
No nasty herbal drinks
No strict diets
Food combining strategies
Eat your way to health
No off-the-shelf eating plans
Fasting can be dangerous
Sydney Nutrition has been about independent, time-tested advice on dietary and lifestyle matters since 2002. We take a wholistic approach which means you learn about your body type, stress and sleep patterns, emotional concerns, exercise needs, the value of kitchen herbs, garden 'weeds' & common spices, recipes and more.
ph 0403 394 546
Learn the unbiased truth about how your body works and what it actually needs.
So let's get you feeling great in 2012. Do it for you, drop us an email or just call us, it's that easy.
sydneynutrition_gmail.com
consults So why visit Sydney Nutrition?
Because it's all about you! We'll discuss your symptoms, lifestyle, medical history and most importantly, your goals. This gives us a good understanding of you as an individual so we can make the difference between you feeling average and feeling great.
We use the attributes of particular foods to improve your wellbeing, naturally and gently. Our advice is practical and down-to-earth, delivered with care to every client. There are no bitter herbal formulas to take and no calorie counting; just ingredient adjustments and limited supplements if necessary.
You are assessed according to Western nutritional practices, Ayurvedic elements, body type and personal needs. A strong digestive system (agni) is the cornerstone to Ayurvedic good health and this is also the foundation of your treatment. We may also address underlying emotional issues associated with illness, weight gain and lifestyle changes.
All consultations are based on sound nutritional principles. We provide an education in good health rather than supplying a strict eating plan so you can confidently make your own decisions about good health with flexibility.
In person or by skype
Personal consultations are $90 by cash or EFT. Allow over an hour for your consult. Health fund rebates apply under Nutritionist. Prepare an honest record of one week’s usual eating habits including notes on symptoms, energy levels, drinks including water intake, bowel movements and recent pathology results if available.
If you can't come in person, why not make an internet/skype appointment? It's better than missing out.
'I saw Fiona after a long line of appointments with other health professionals to combat a fatigue problem. The things that set her apart from everyone else was that she really listened to me talk about all the parts of my lifestyle that contribute to the problem and showed me not just how to put a band-aid over it, but how to make better choices in the future to stay healthier longer. Rather than making nutrition complicated, Fiona broke things down into simple categories which make future food choices simple as well. She described ways I could enjoy the foods I crave the most and explained the benefits of including tasty new things in my diet. She also sent me a huge number of recipes that are super easy to make and have impressed the socks off my friends and family. All of this has made it even easier to eat well daily. My energy levels and clarity of thought have increased dramatically as a result. I now understand just how incredible 'incredible' can actually feel!' KB, Canberra
weight loss Carrying a little extra?
Maintaining a healthy weight need not dictate who you share a meal with or impinge on your social life. You don't have to feel hungry and you don't have to buy weight-loss products to lose weight. Losing weight is as much how you eat and when you eat as it is what you eat.
It's easier than ever to put on extra weight. Convenience foods, time pressures, boredom eating, low energy - all these factors make it harder to feel good about yourself. But don't worry, there are tried & true ways to start losing weight from your first visit.
Following fad diets is unnatural for your body, which usually reacts by depressing your metabolic rate, making real weight loss even harder. Following our tips and shortcuts, on the other hand, will help you lose weight safely which means you'll be able to keep it off. Generic diets don't suit everyone, so it's better to find out what works for your body.
You'll learn about your Ayurvedic body type/constitution and what it really needs. And we give you plenty of flexibility to work around a busy schedule. Adhering to our cultural norms of breakfast, lunch and dinner doesn't work for every body. Some people need regular snacks, while others require fewer carefully planned meals during the day.
Personal & internet sessions are $90, allow over an hour. Face-to-face sessions are recommended every four weeks to keep you on track. Prepare an honest record of one week’s usual eating habits including notes on physcial symptoms, daily fluid intake, bowel movements and recent pathology results if available. We will also address the emotional reasons behind food choices, plus the all important stress, sleep and digestive influences.
‘After seeing Fiona and following her recommendations, the change was noticeable after only a few weeks. I have more energy and am losing weight on a program that fits in with my lifestyle.’ GN, Annandale
“Generally, while it took me a few days to understand what you were saying, I've been very happy with the framework you suggested to me. It has made total sense for my body and I've found it easy to stick to a lot of it and feeling good. For some reason I seem to have found it easier to be much more disciplined re sugar/ icecream/ junk as well which is great. I have, as you predicted, slowly and steadily lost some weight, which is great, as I don't even feel like I've really been trying.” JL, Marrickville
’I have so much more energy now; I feel fantastic.’ SK, Marrickville
Bowen Pain Relief with Bowen
Bowen therapy involves light moves made with frequent pauses. During these pauses, the practitioner steps aside to allow deeper relaxation and to enable the body to integrate these changes. Clients often quickly drop into deep relaxation or fall asleep, and loud peristalsis (stomach gurgling) is often heard, indicating a shift towards parasympathetic dominance and release from stress at a deep level. This could explain why Bowen sessions frequently reactivate the recovery process in situations where healing from trauma, sickness or surgery has stalled or reached a plateau.
Almost all clients report sleeping deeper the night of their session, and awaking more refreshed than usual.
Connective tissue (or fascia) can be an indirect source of pain as sensitised nerve endings are often associated with inflammation in other localised tissues. For example, research suggests that the diaphragm and pelvis are both structurally and functionally connected by fascia and muscles. Correcting imbalances can improve breathing, postural alignment and pain from structural overuse. (The 7th Interdisciplinary World Congress on Low Back & Pelvic Pain, Hudson A, ATMS News Autumn 2011 p10)
One hour sessions cost $65. Health fund rebates available under "Bowen therapy".
‘I would just like to thank you for my (Bowen) treatment this week. Where my arms were all flabby and hanging off the bone, they are now taut and firm again. I think you make me young again.’ P.E. Naremburn
‘Bowen helped my clicky jaw after just one visit. What I didn't expect was for my insomnia of four years to improve. I now sleep well again.’ H.G. Manly
Bowen Technique is useful in easing:
• back aches & pains
• TMJ (jaw) misalignment
• insomnia
• the discomfort of hammer toes
headaches & migraines digestive complaints childhood bed wetting plantar fasciitis scoliosis athletic muscle tightness shoulder pain respiratory disorders carpal tunnel syndrome fluid accumulation physical stress abnormal posture testimonials ‘I am thrilled to have met with Fiona. She was able to tell me so much about my physiology even within the first appointment, I was amazed. It has been only a couple of weeks since I started to apply Fiona’s advices and they are so easy to follow, the big plus is that the recipes are truly delicious. The other day as I arrived at work a colleague just told me how glowing I look. It sure felt great to hear that. And it’s true I feel more energetic and even happier than before! It was a fantastic experience and I would definitely recommend Sydney Nutrition to everybody.’ M.L., Randwick
'I really enjoyed our meeting. The advice you offered was practical and that's what I needed. I am working to the principals that you talked about would be good for me. To be honest with you, I felt a lot less stressed after visiting you and I think that combined with a change in my work situation will do a lot to help. I am quite excited by it all to be honest.' TH, Sydney
'Fiona, you are wonderful, thank you so much for your positivity and knowledge! I am being good (mostly!) ... but I did come to you to learn about food so that I make good choices rather than do anything crazy and extreme like a fad diet! so on that front, you have helped me immensely!' PS, QLD
'I just had to mail again to thank you so much for your help. My life has changed because of what you have introduced to my diet. I feel well. I am rarely sick. I can go out to eat for the first time in nearly a year without the worry that I will be sick. Even more importantly my daily life is no longer affected by my symptoms. Thank you again for everything.' CH, Maroubra
'Fiona, just a wee note to say thanks for all your help and advice recently. I think I already had a bit of the knowledge you imparted but you have certainly broadened my horizons and most importantly I feel much better overall. The result has been staggering. My levels of energy and wellbeing are infinitely greater than before'. M.S., RAAF Pilot, Richmond
'The advice you gave M. in the consultation was brilliant. It has helped him a lot. He used to get sick quite frequently for 3 to 4 days, but since seeing you more than 12 months ago and following your advice, he has more energy and has only had one episode of sickness with a duration of only one day. We have recommended you to others.' AC, Menai
'Just thought I'd let you know I have had some great success with my new diet in lowering my cholesterol from 6.0 to 4.0 in four months. I can't thank you enough. I'm really happy with that knowing that I don't have to start taking those cholesterol lowering tablets.' SB, Five Dock
...there's more, but we've run out of room...
bio Fiona Workman is a clinical nutritionist and Bowen therapist based in Sydney. She is passionate about enjoying great food and a sunny lifestyle, all in the name of good health. But she is also realistic about the pressures of an increasingly fast city life so flexibility is a big factor in her advice.
Fiona holds a Bachelor degree in Health Science, a Diploma of Nutrition, and a Bachelor degree in Commerce. She is a Professional Member of the Australian Traditional Medicine Society and the Bowen Association of Australia and has been in professional practice since 2002.
Fiona's interest in complementary medicine followed the sudden death of a close family member from a heart attack - despite ongoing treatment from a medical doctor. Convinced that there had to be more to preventing disease than just pharmaceutical drugs, Fiona studied nutrition and its effect on health.
After many years of helping clients return their bodies to health through Western nutrition, Fiona started to search deeper into food-based modalities and discovered Ayurveda. This ancient Indian medical system perfectly complements modern dietary advice, with an emphasis on common spices and garden herbs to stimulate digestion and easy lifestyle changes. As a result Fiona merges modern Western nutrition with time-proven Ayurvedic medicine for a more comprehensive approach to health.ona mees Wesern nutrition with ancient Ayurvedic medicine for a more comprehensive approach to health.
Dhanwantari
God of Ayurvedic Medicine
'I am sooooooo happy! My LDL is 3.3 and in 20 years I cant remember it ever being so low. The average is 4.8 and after dieting it was normally 4.2. I now know I had a problem with my liver and detox was the answer. My doctor is chuffed but dismisses my liver story. Anyway, I have to keep that level...huff I wonder how. Thanks a million dearest Fiona.' P.L., Avalon
'I have to tell you that my energy levels are sky-rocketing and I haven't felt this good in a very long time. I am currently travelling and have tried hard to minimise the drinking and keep the diet on track. I have tried to stick to a celiac/non-dairy diet and I am now swearing by it. Obviously I have the odd lapse and I notice it immensely, with symptoms like an upset stomach and bloating. As restrictive as it is, I feel that it has given me freedom from other issues, and those benefits way outweigh the inconvenience. In regards to those drops you gave me, I would love to purchase some more, they have been sensational! Could you let me know where I could source them from? Thanks for the tips, and I will definitely speak to you soon.' R.G., Brookvale
sleep A Good Night's Sleep
To live you must sleep.
Destroying the part of the brain responsible for sleep (the Ventrolateral Preoptic Area) causes coma and death. Little is actually known about sleep, but it appears essential for learning and memory formation (via acetylcholine).
Insomnia is one of the most commonly suffered conditions in the Western world - on average10% of the population, and those with sleep problems top 30% at any one time. Women are twice as likely to suffer insomnia.
Short-term sleep deprivation causes increased systolic blood pressure, activation of the sympathetic nervous system (fight or flight), impaired blood sugar control, increased inflammation (C-reactive protein), higher evening cortisol (stress hormone) levels and reduced leptin levels (an appetite-suppressing hormone) which contributes to weight gain. All of these factors shorten our lives and our enjoyment of them. Most people with insomnia are not sleepy during the day, in fact, they're hyper-aroused and caffeine certainly doesn't help!
Long-term sleep deprivation increases risk of all-cause mortality. Having less than five hours a night increases the risk of heart disease and Type 2 Diabetes Mellitus.
Melatonin is produced by the pineal gland during darkness and helps induce sleepiness. This hormone sets our internal clocks (the circadian rhythm) and supplements have been used to combat jetlag. It appears particularly important to be consistent with sleep patterns on weekends and holidays.
Sleep requirements alter with different stages of life. Teenagers experience a sudden drop in melatonin production so have a biological inclination to retire and wake up later. This is despite an increased need for sleep during which growth hormones are released. Starting the school day earlier during a teenagers programmed sleep time contributes to mood swings, irritability, poor memory and slower reaction times.
Stress-induced fatigue is thought to be connected with the Reticular Activating System which regulates sleep/wake patterns and the cerebral cortex (the thinking part of the brain), linking thought-forms with fatigue and disturbed sleep. Determine the optimum number of hours your body needs to feel refreshed and energetic, and try to meet it every night.
stress 
"Nothing is ever good or bad but thinking makes it so"
Shakespeare's quote illustrates how our reactions to stress are completely individualised. Even facing exactly the same circumstances, my reality of a situation may be completely different from yours, and thus our stress experiences will also differ.
Witnessing a traffic accident or falling over in the street are common stressors to all of us, as they elicit the uncontrollable and spontaneous Autonomic Nervous System (ANS) and the Sympathetic Nervous System (SNS) involving adrenalin and its compatriots. Adrenalin kicks in within several seconds, and takes about 10 minutes to lose its effect. These reactions are primitive 'fight or flight' mechanisms to ensure we live to tell the tale. They are essential and not long acting and pose no threat to our health unless there is no reprieve from them over time.
Most internally-generated stressors however, tend to be chronic or long-term. Preparing one's tax returns or organising the family for Christmas Day are individual stressors; they arent common to all of us. Our psychological makeup, social and cultural norms, childhood upbringing and personal experiences all determine how we react to stress. So our thoughts, attitudes and belief systems surrounding situations and relationships which cause us grief over many years can contribute to disease processes.
It is now understood that a history of childhood trauma, and hence stress, increases the risk of adult depression. Both chronic stress sufferers and clinically depressed people commonly display increased circulating cortisol levels.
High levels of cortisol also appear to reduce serotonin levels, one of the ‘happy’ neurotransmitters. And reduced serotonin levels are displayed in depression. Nearly all anti-depressant drugs available in Australia work by prolonging serotonin’s actions, making it more biologically available. And, interestingly, drugs which inhibit cortisol also have an anti-depressant action.
Long-term stress eventually makes you depressed, prevents you from sleeping well, makes you anxious, dampens your appetite and predisposes you to infections and other diseases.
We can't control the stressors in our lives but we can learn to manage life’s daily stresses through time management, regular relaxation, playtime and nutritional choices for your health both now and for the future.
your guts Good Bacteria, Bad Bacteria
It has been estimated that our bodies are 98% foreign, meaning most of what we are carrying around is bacteria, viruses, yeasts, moulds etc. Our bowels alone carry about 2kg of bacteria and we have over 500 different sub-species of bacteria. It's a competitive environment in there, and also incredibly fragile.
This is the good and the bad of it.
The health of your bowels and specifically your bowel flora, has been shown repeatedly to affect both your physical and mental health. The extensive work done with autistic children suggests that gut dysbiosis (abnormal gut bacteria) can manifest and contribute to dyslexia, dyspraxia, depression, ADHD, allergies, skin conditions and even psychiatric disorders. And this includes adults. As some vitamins, proteins and anti-oxidants are made in the bowels, gut dysbiosis may also predispose you to deficiencies, poor liver function from toxic accumulation, under or overactive immunity, or chronic infections.
Iron-deficient anaemia may in fact reflect an overgrowth of iron-consuming gut bacteria (Actinomyces, Mycobacterium, E. Coli, Corynebacterium spp.) rather than a dietary deficiency.
The oral contraceptive pill (as convenient as it is) not only depletes the body of vitamins and minerals, but has been shown to deplete beneficial gut flora. Poor food choices also feed bacteria and potentially pathogenic yeasts and moulds which naturally reside in the gut. Stress suppresses the 'good bacteria' and allows all the other opportunistic gut microbes to flourish.
So while we might not be suffering from such significant and diagnosable conditions, what if we all can improve our physical and mental health by simply looking after our bowels?
Read the work of Dr Curtis Dohan for digestive abnormalities & schizophrenia; Dr Natasha Campbell-McBridge on the gut & psychology syndrome; Dr William Shaw on Clostridia and neurotoxins.; Dr Nancy O'Hara on learning disabilities and the clinical presenation of autism; and for all of the above the Australian organisation www.mindd.org
little gems Laughter and positive emotions reverse stress mechanisms, reduce depression and up-regulate immunity. Laughter increases white blood cells, reduces inflammatory hormones and increases interferon and T-cells (anti-viral). Norman Cousins reversed the debilitating inflammatory effects of ankylosing spondylitis through laughter.
Yoga has been found to up-regulate antioxidant capacity of cells to combat oxidative stress as measured by increased glutathione levels. Yoga is about emotional and mental flexibility as much as physical flexibility. Try 30 mins asanas, 5 mins pranayama, 5 mins meditation.
Drinking black tea helps adapt to stress. 1 hour post a stressful episode, catecholamines (stress hormones) dropped by nearly 50% compared to 30% in controls after drinking black tea.
According to Ayurveda, finishing your shower with cold water helps stimulate cells to produce ATP for more internal energy. This means you are less likely to reach for external sources of energy such as sugar & caffeine.
Saying thanks or Grace before a meal allows the body to release salivary and digestive enzymes, stimulating 'cephalic digestion' meaning it starts with the brain.
Discipline is necessary for a calm mind. Cultivate a healthy mind with fresh fruit & vegetables, water, some healthy fats, a little sweetness and lots of time in nature.
Drinking a glass of beetroot juice can reduce systolic blood pressure within 24 hours.
Treat morning sickness with small amounts of protein such as nuts, seeds or yoghurt.
In all skin disorders, we must treat the digestive fire first.
If you have 20 mins to spare, click on the TED logo to hear New York Times food writer Mark Bittman on an inspiring quick history of modern food.
And remember, health is dynamic. It's an experience, not a reward.
contact Sydney Nutrition
Fiona Workman
B. Health Science, B. Commerce,
Dip. Nutrition, Cert. Ayurveda
ATMS & BAA professional membership
Cammeray clinic
by appointment Mon-Wed, Fri-Sat incl. after hours
St Leonard's Holistic Dental Care
Suite 208, Level 2, AMA House
69 Christie St, St Leonard's NSW 2065
by appointment Mon-Wed
mailing address
PO Box 330
Cammeray NSW 2062
ph 0403 394 546
Cheers,
Fiona
’Fiona was professional, knowledgeable and interested in my life. It was an enjoyable couple of hours.’ B.P., Panania
