Utopia’s Autumn 2017 Newsletter Edition

Welcome to 2017,

 Yes we have past the first quarter and I have only just drawn breath.

The year of the Fire Rooster has begun so for those interested in this information, here is one of many web sites.

My year started off with a reboot in New Zealand where I took myself off to a retreat for 5 days, under the guidance of a very experienced practitioner of Traditional Chinese Medicine and a number of other healing modalities under her belt, near 40 years of clinical experience. Heather Bruce certainly knows a lot about health and in particular fertility. Yes there are many specialists in fertility these days; Heather’s style is focused on bringing the whole person back to health not just for fertility, overall health and well being for both the male and female. I certainly felt a change within the time I was away. I spent the time receiving treatments and studying health and nutrition from a different frame work. The information is not new, it is presented in a way that made perfect sense and after putting the systems into place I have seen immediate results, both in myself and in clinic. The feedback has been most encouraging from clients and so the changes have stayed. Generally the treatment sessions are longer and the work deeper and less frequent, so it is a win win all the way round.

I have been busier than ever in clinic, which speaks volumes itself.

So if you would like to come in and try the different format I’d love to see you again, especially if I haven’t seen you in a while.

One of the styles that I touched on, while I was away, was the Avigo Therapy; I was impressed enough with this and so I invited a practitioner Elizabeth Stein to come over and run a self care workshop in May, please follow the link if you are interested. It is 2.5 days of invaluable training and well worth the investment. I look forward to seeing you there. Elizabeth will also be available for treatments too. Avigo Workshop

Hoping you have all had an enjoyable summer, I can’t believe it is actually over. I am most saddened that my local pool has closed for the season. I do notice the coolness in the early mornings and the late evenings, which I in fact enjoy.

So it is that time of year to consider the Metal element and protect the Lungs, (for more reading on this element please follow link metal 

Remember to take an extra layer to work, or when you are out and about maybe a scarf, vest, or a lightweight jacket, so you don’t catch a chill when the temperature begins to drop.

Acupuncture clinics in China are always busy at this time of year as the people in the know come in for their preventative treatment sessions. Much easier to strengthen the immune system than get sick; any lung issues, asthma, allergies, reoccurring infections, can all be addressed with acupuncture and Chinese herbs. And of course to shorten the duration of a cold if you get one, come in and get a treatment.

Heather Bruce has just been in Melbourne to both give treatments and introduce the Mercier Training that will be available later in the year, this was another system that I was introduced to while in N.Z. and I found of benefit. Here is a link:

Both of these therapies are very complimentary to the Acupuncture system.

And for those of you that wait with baited breath or taste buds, for my recipes, this one came from my Christmas present Hemsley and Hemsley. 

Bone Broth

For those that have asked: they have a simple recipe for stock, which the Americans call bone broth.

This is 101 in any restaurant kitchen that I have ever worked in and made once or twice every week by an apprentice.

3 kg of beef bones, lamb bones or chicken carcasses.

Method

1. Place bones in large stainless steel pot, slow cooker of pressure cooker and cover with cold water, the water should cover the bones by 5 cm while leaving room at the top of the pan.
2. Cover with lid and bring to the boil, then reduce the heat and simmer with the lid on for at least 12 hrs for beef or lamb and 6 hrs for chicken. If using a slow cooker, cook on high for at least 12 hours. If using a pressure cooker cook on high pressure for at least 3 hrs.
3. Strain the liquid, using a fine mesh for strainer for the chicken. Use immediately or leave to cool before storing. Bone broth will keep in the fridge or several days.

Optional extras: generous splash of apple cider vinegar or lemon juice, onion, leek, carrot or celery, parsley stalks peppercorns and or bay leaves.

Spinach and Bacon Tart with nutty Almond case

Pastry case

375 g ground almonds (meal)

2 teas sea salt

½ teas bi carb soda

30 g butter at room temp

2 eggs

Filling

250g bacon or pancetta chopped

1 large onion halved and finely sliced

2 garlic cloves finely chopped

180 g fresh spinach chopped

5 eggs

250 mls full fat coconut milk

80 g cherry tomatoes

1 handful of fresh parsley leaves and stalks finely chopped

1 tabs fresh thyme leaves 1 teas if dried

Sea salt and black pepper

Method

1. Mix the pastry ingredients by hand to form a dough and then roll into 3 mm hick disc between 2 sheets of baking paper. Line a 24 cm diameter ceramic flan dish. Line the pastry case with greaseproof paper, fill with baking beans and chill in the fridge for 20 mins.
2. Preheat oven to 180
3. Put bean filled chilled tart case in the oven to bake for 10 mins, then remove the baking beans and paper and bake for a further 10 mins until lightly browned. Set aside and reduce oven temp to 170
4. For the filling fry the bacon or pancetta in a large dry frying pan over a medium heat for 4 minutes until crispy. Remove from pan and set aside.
5. Cook onion in the bacon fat over a low heat for about 12 minutes until caramelised adding a touch of ghee (clarified butter) if needed. Make sure not to overcrowd the pan as it will prevent the onion from caramelising. Add the garlic to cook for the final few minutes
6. Tip in the spinach and allow it to cook down until any excess liquid has evaporated. Remove from heat.
7. In a large bowl, whisk together the eggs and coconut milk. Add the cooked bacon bits with the onion and spinach mixture, then season with salt and pepper.
8. Pour the egg mixture into your pre-baked tart case. Top with halved cherry tomatoes cut side up and push them down slightly. Bake for 35 minutes until golden brown on top and just set in the middle, jiggly but not runny.
9.  Remove from oven and cool for 15 minutes. Serve warm with a sprinkle of chopped parsley. This is great for the school or office lunch.

For many more healthy recipes - click here

All the usual things are happening in clinic; great massages with Christina on Tuesdays.

Tania does more than live blood analysis when she is in once a month; these are very informative sessions about what goes on in your blood and the preventive markers that you can address before it gets more serious.

Sam has some great remedies for treating any number of ailments, emotionally and physically.

Ilse, as always, brings much calm and centeredness to thy self.

Look forward to see you all soon, and I’d love your feed back on the new look web site, much more mobile friendly too.

Team Utopia.

Utopia’s Spring 2015 Newsletter Edition

Hello everyone,

How good is this weather! I’m sitting in the sun enjoying the blossoms and early spring flowers and so looking forward to the coming warmer months. Some friends and clients have commented that I didn’t send out a newsletter over the winter and missed my recipes and regular happenings and insights. I can only say that I took my own advice and rested, and I feel inspired and full of ideas now as spring is beginning.

While I was resting, there was much happening around me, so this newsletter might be a bit longer than usual.

Christina, the lovely woman who works often behind the scenes and at the desk, was busy up grading her skills and qualifying herself as a Remedial Massage therapist. So I hope when she starts practicing at Utopia, you will try her style of massage.

We would like to welcome Samantha Teichtahl. Samantha is a qualified Homeopath (amongst other professional skills) and has been consulting out of Utopia over the winter on a Tuesday. Her main focus is on women in all stages of their life. For more information, please click on the following link to read Samantha’s profile and all the informatoion about Homeopathy. I personally find Homeopathy works really well with children. So when you’re seeking options to your health and your child’s, and looking for an option that aims to heal holistically, consider Homeopathy.

Both Homeopathy and Chinese Medicine are complimentary systems of health care. Sometimes, these methods may take a little longer to get the results one is seeking, but they will be longer lasting and overall better for your health and general well being. Often suited to chronic conditions, but as many of you have experienced, acute conditions are also treated with excellent results.

As you may know we are moving into the Wood Element and the Liver and Gallbladder Zang fu, in short, think green, young new shoots, sprouts, buds, the body wants fresh green foods, and if you have followed my previous newsletters you would know that this element likes to move. Hopefully, you have been stretching over the winter, so when the warmer spring weather comes along, your body will be supple enough to take on a more vigorous exercise routine. I have surprised myself and started to do a little running, which I haven’t done since I was a teenager. It is so cold where I live now and I don’t have a pool close by to swim in (swimming is my choice of activity and always lifts my spirits) and when I ride my bike too fast, I get colder before eventually warming up. So, out of necessity, I took to running, which has been a challenge, but I like those (challenges that is).

The other week, a letter arrived at clinic inviting me to a new martial arts class in South Yarra, internal Qi gong, which I’m excited about, as it has been far too long since I have done any form of Tai chi or martial arts on a regular basis. So, if you are interested, please call and I will forward the information. Hannah will be running classes on a Wednesday evening starting mid September.

I came across a new product that a few friends and clients have been testing on various health issues with some positive results. So when we have a few more results in, I will update you, but basically it re hydrates the cells and helps the body to heal itself. Of course, if you’re interested to know more now, just call or come in and I’ll share.

Start your morning with fresh lemon or lime juice in hot water its help awaken the digestive juices, balance the ph and a good way to help cleanse the body of the fats and heavy foods of the winter, Try adding fresh herbs, such as: basil, fennel, marjoram, and dill to your meals; these are pungent herbs to help raise the yang energy (after the descending winter). Now is a good time of year to start sprouting some grains or seeds, these are a great addition to salads.

BULGAR AND VEGETABLE MIX

2 Cups of vegetable or chicken stock

2 ½ Cups of vegetables, use spinach, broccoli, zucchini, carrots, kale, silver beet.

1 Cup of dry bulgur

½ tsp thyme
Salt to taste
Place bulgur in a heatproof serving bowl. Pour stock over vegetables over bulgur, sprinkle with thyme or another herb of your choice.
Cover and let sit until most of the water has been absorbed and the bulgur is soft.
Pour off excess water and fluff with fork.
Garnish with some sprouts.

Method:

In a saucepan bring the stock to the boil, add vegetables and salt if using, simmer for a few minutes; this depends on the vegetable combination you use.

BUCKWHEAT PANCAKES

1 cup of buckwheat flour; (or flour of your choice, try a gluten free blend or coconut, which seems to be the flavour of the month at present.) For extra fluffy thick style pancakes, use S.R. flour or add ½ tsp of baking powder to the flour.

1 egg beaten

Some rice milk, almond milk, coconut milk or water to get the consistency you desire, (thin crepe style or thick pancake)

Method:

Place coconut oil into a shallow frying pan. Allow this to melt before pouring in some of the mix.

I find using a soup ladle handy, especially if you are doing thin crepes, as you use the base of the ladle to help spread the mix in the pan.

Cook until small bubbles appear and then turn over.

One can spread with berries, sliced banana and yoghurt. Rice syrup can be used if you want it sweet instead of maple syrup.

Use a healthy spread: mashed avocado, tomatoes, cheese, the options are endless.

Cacao powder or cinnamon can also be added to the pancake mix.

Magnesium

Magnesium has many benefits and one is helping rid the body of cellulite, as is stops Cortisol production and helps convert fatty acids into prostaglandins. Magnesium not only helps the body to distress but also helps the cells to detox and improves the tissues by drawing out toxins through the skin. I have been doing a foot soak and/or a bath weekly over the winter and really noticed a difference in the quality of my sleep too.

To add to your journey of inner cleansing, Ilse suggests some deep breathing and meditation at this time of the year. There’s also another opportunity, for those interested, a meditation class is starting in October.

Jo Balmforth’s style of bodywork, Biodynamic Craniosacral Therapy, is also beneficial at helping one reconnect to the body and helping prepare for the warmer months when we feel like being active.

Shiatsu is great to get the body back moving after the more sedentary months of winter.

Many options above to spring back into action, I look forward to seeing you back in clinic soon.

In good health,

Mychelle and the team at Utopia Health Care

Utopia’s Autumn 2015 Newsletter Edition

Welcome the Year of the Wood/Green Goat/Sheep...

The Goat is the eighth animal in the Chinese zodiac, following the horse and preceding the monkey. Eight being an auspicious numeral in Chinese culture and the peaceful, domesticated goat is seen as a bearer of such virtues as, compassion, serenity, beauty and righteousness.

In ancient China, the goat was welcomed as a symbol of lofty, civilised virtues. The image of the kid (baby goat) suckling from its mother, its head raised upward, reminded the ancients that people too, should keep their sight turned upward in reverence of the heavens.

To read more about what the year holds in store for your particular sign, come in to clinic a few mins early and read the 2015 Chinese Horoscopes.

Yes, it is the end of the summer and we have just past the equinox last weekend, so we are definitely heading into the cooler months and before I can sneeze winter will be here. I didn’t really get the feeling of a long hot summer or wanting relief from too many hot days. I feel we sort of missed it. And the temperature dropped more quickly than last year.

So we have moved out of the Earth element late summer and into Metal, a time of letting go of what is no longer needed. The season is turning and with this comes a beautiful array of leaves as they change colours, just as the trees drops their leaves letting go of what is not needed and moving their energy’s back into the trunk and roots. Humans inhale oxygen/air and exhale carbon dioxide. The ability of this element to help us let go of feelings and thoughts that no longer serve a purpose, enabling us to create new or different ways of thinking and being. Consider what is essential to you and your family; keep what is of value and let go of that which is no longer needed. Grief is the emotion associated with Metal and a person’s inability to let go and get stuck or hold on to an experience can create an imbalance in their system, be that respiratory disorders, skin rashes, and or digestive problems. Does anyone you know collect and horde things? What emotional experience are they holding on too?

It’s also a perfect time to come in for a tune up before the cold season really kicks in and strengthen your immune system. Consider a package of 4–6 sessions and receive a 10% discount, term and conditions apply. Chinese medicine has some great immune boosting formulates and if you do come down with a cold or get caught out when the temperature suddenly changes or the wind wipes through town, cupping and acupuncture are great at reversing the entering pathogen and shortening a cold’s duration. Interested in the benefits of Moxabustion and its ability to strengthen your immune system and how it keeps you warm this winter, click here to read more.

Jo Balmforth, our resident Bio-dynamic Craniosacral therapist, has an April incentive. She is offering $30 off all single treatments from her website under ‘April Special’, but for Utopia Health Care clients an extra $10 off when you book a single treatment online. You must enter the discount code: EMAIL2015 to receive the extra savings, total of $40 off! Terms & conditions apply. Book your treatment at Utopia Health Care or online here.

As an important reminder at this time of year, it is easy to forget to drink as much water as the weather has changed. It is equally important to keep up fluid intake not just in. Try warm water instead of cold or a cup of tea/ coffee. This is a link to a more detailed report on the importance of hydration.

I was given a lovely recipe book last year called Alkaline Cook Book, so here’s a recipe or two for breakfast from it.

Remember, that the better the ingredients, the better the flavour and energy of the food, the better the effect on your body. By that, I mean when and where you can use fresh organic fruit and vegetables and Celtic or Himalayan salt.

GRAPEFRUIT AND RADICCHIO SALAD

5 tabs Apple cider vinegar

1 tsp Fennel seeds crushed

¼ cup Olive oil

Salt & Pepper to taste

2 White Grapefruit

1 Radicchio

2 cups baby Spinach leaves

¼ cup non pitted Olives

Method: 

Combine the vinegar, fennel seeds, olive oil salt and pepper (this is the vinaigrette).

Peel and ¼ the grapefruit and remove the pith (the white bit around the outside); marinate this in the vinaigrette for at least an hour.

Add the mixture to the spinach and radicchio leaves and the olives.

Delicious!

GRATED SPICED APPLE AND GINGER MUESLI

1 cup Almond Meal

1 Apple grated

1 cup Buckwheat sprouts

¼ tsp Cinnamon

¼ tsp Nutmeg

¼ cup Soy milk

Grated ginger to taste

Method: 

Combine apple cinnamon and nutmeg, ginger and buckwheat sprouts in a bowl.

Gently stir in the almond meal, pour Soy milk for a moist breakfast.

If you would like more breakfast ideas, send me an email as I am compiling a small book.

Yours in good health,

Mychelle and the team at Utopia Health Care 

Utopia’s Summer 2014 Newsletter Edition

Wow, I can’t believe the school year has finished and Christmas is only days away, It has been a busier year than the previous one and full of changes most for the better. I do enjoy this time of year to catch my breath and reflect on the year that has been, and I use the time between the Western New Year and the Chinese New year (Feb 19^th this year and the year of the Goat) to plan my goals for the year ahead and complete any projects that need completion at a more relaxed pace.

The team at Utopia Health Care would like to wish you a Merry Christmas and a fabulous festive season. We hope your holidays are filled with laughter, fun, fine food and good health.

We would like to take this opportunity to say a big ‘Thank You’ for being part of the growing Utopia community throughout 2014. We really appreciate the opportunity to support you in your health and well being, each year that my family have good health I know we have been blessed and I am grateful.

This year, we have enjoyed sharing in your personal achievements, and health goals and look forward to doing it all again next year!

The clinic will be closed from the 24^th December through to the 3^rd January.

Mychelle is back in clinic from the 3^rd January, although in emergencies call her Mobile as she will be around.

Ilse is available on the 27^th–30^th December and then again from the 5^th January

Jo will be away until the 12^th January

Kate will be away until the 5^th January

Wishing you all a happy, safe and fun-filled holiday season.

Best wishes,

The team at Utopia Health Care

PS. Check out this months recipe - STRAWBERRY SANTA

Utopia’s Spring 2014 Newsletter Edition

Hello,

Welcome to the mid spring time Newsletter, the Chinese Element of Wood.

It has taken me a couple of weeks to feel like I’m back in Melbourne; my adventure in China was intense to say the least. I spent a couple of days in Guang Zhou, used to be known as Canton, which is just over the border from Hong Kong or up the Pearl river, and such a beautiful city, very green, due to it’s humid climate and in comparison to Shenyang much warmer. It has been almost 30 years since I visited this city and it certainly has seen some changes. I arrived in Shenyang with enough time to settle into the hotel and doing a little comfort shopping, by that I mean getting a local mobile phone and favourite foods, I unpacked and settled myself in for the next 12 days. I move the T.V. out of the way to give me more desk space as I knew I had a lot of writing to do.

The breakfast bar opened at 7am, and I had to leave by 7.30 to be in the Hospital clinic starting at 8am, the morning sessions are generally busier than the afternoon with often 50 patients in less than 4 hrs. Lunch is anywhere from 11.30am – til 1pm depending on the caseload. The afternoon 1– 4 pm again depends on the caseload; 60–80 clients a day was a lot of information to take in. My first week was spent in paediatrics under 2 different Doctors. One I had spent time with on my last visit, so it was nice to reconnect. Kids are the same the world over, diarrhoea, constipation, sore throats, colds/ flu, over eating the wrong foods, not being able to absorb foods properly and poor sleep.

My second week was in obstetrics, equally as busy, and yes women have the same issues all over the world too. The main difference with the treatment protocol is the bi lateral diagnosis and treatment, blood tests, ultrasounds and all western medical tests are done to give a complete picture of health and predominately Chinese herbs are prescribed but western medicine is used when appropriate.

11 days straight with an afternoon off to write up some case files, otherwise I had homework each night, but the days finished about 4 pm; so I still had time do a few things before returning to my room.

I did manage to catch up with some old friends and have a few massages and relaxed for 24hrs in Hong Kong on the way home, and hasn’t that city grown, not one for shopping, which is one of the reasons why so many people go there. Just wondering through the city feels amazing and the laser light show at night was beautiful.

I hope everyone is enjoying the warmer weather and getting in the groove after the winter, which for me is a distant memory. I really look forward to my local pool re opening and heading to the beach for another season of Nippers.

As you know, the summer season is just around the corner. I’ve already got back into the dry skin brushing to polish my skin and clear the winter coat. If you haven’t already got a Japanese Dry Skin Brush come into clinic and grab yourself one while stocks last. I’ve written a feature article on Cellulite, which describes how dry skin brushing helps along with the various branches of Chinese Medicine and its many benefits. So, if you’re interested, click on the link above to find out more.

I found a couple of recipes for you to try; I hope you enjoy them. I’m in the middle of trying to convert the German friendship cake to gluten free. If anyone is interested and has read this far and wants a starter, please let me know.

Zucchini slice (gluten free)

Ingredients:

6 large eggs whisked
1 large brown onion finely chopped
3 medium zucchini grated
2 cup tasty cheese grated
1 cup Gluten Free SR flour
1 teaspoon gluten free baking powder
Sea salt and pepper
Sprinkle of cayenne pepper is optional
3 rashers of bacon, sliced mushrooms, steamed spinach are all optional.

Method: Preheat oven to 180degree c and grease and line medium sized baking dish with baking paper.

Sauté onions (and bacon, mushrooms if using) on medium heat until onions are soften. (If adding spinach, add when onions are almost cooked.) Allow mixture to cool before adding to the other ingredients.

In a large bowl combine zucchini, carrots, flour, baking powder, cheese, salt and pepper.

Add beaten eggs to mixture and fold until well combined.

Pour into prepared dish and bake for 30-40 mins until golden and cooked though.

Allow the Zucchini slice to cool slightly before cutting in squares and serve with salad.

Delicious school friendly cookies

Ingredients:

I cup of mixed dry fruit, e.g. sultanas, cranberries, dates, apricots, apples, pears.
I ripe banana
1 cup wholemeal flour
½ cup ground linseed
½ cup sunflower seeds
½ cup pepitas
1 teas vanilla essence
¼ cup honey
½ cup coconut oil.
Optional 50 gm of cocoa

Method: Preheat oven 160 degree C.

Put dried fruit in bowl and cover with boiling water to soak.

Mash banana in medium size bowl, add flour, linseeds, sunflower, pepitas and cocoa.

Drain and rinse soaked fruit then add this to mixture.

Melt honey and coconut oil; allow mixture to cool before adding to mixture, stir until well combined.

Divide and shape into round cookies.

Cook in oven for about 25 mins or until golden brown.

Note these can be a school snack as they have no nuts in them.

For more great healther lifestyle Recipies click here.

I look forward to seeing you all in clinic soon.

In good health,

Mychelle Whitewood

Team Utopia

Utopia’s Winter 2014 Newsletter Edition

Hi,

Blessing to you all, I do hope you are all keeping warm in what seems to be one of Melbourne’s colder winters. I for one am wanting to spend more time at home in front of the fire and I must say enjoying the quiet time in doors. Although there has and still is a few colds and coughs lingering around, I notice that the ones that prepared their immune systems in the autumn have benefited by either not coming down with the flu or recovering much quicker.

Utopia has the distinct smell of Moxa wafting through the air. This herb is used externally to warm the yang qi of the body, move the stuck energy and internally to invigorate the blood. Also this is helpful in moving babies out of the breech position and ready to come forth into this world. If your young child is suffering from repeated coughs and running noses, then their immune system may need a gentle warming with moxa to help strengthen their bodies; this can be the perfect adjunct to help clear up the phlegm, as well as reducing diary and wheat in their diets. Make sure they are having a warm breakfast – even heating up the milk helps on their cereal, although porridge is a better option.

Some of you may have noticed a new face in clinic. We would like to welcome Jo Balmforth. Jo joined the clinic this month, she is a Biodynamic Craniosacral Therapist. If you’re not sure of this modality please take the time to read Jo’s profile (click here) and all about Biodynamic Craniosacral Therapy (BCST). I had heard of this type of healing over the years but hadn’t experienced the deep relaxation of it until meeting Jo, so I would encourage anyone interested to come in the month of August while she is offering a welcome special with a 20% discount.

Remember we are in the Water phase of the year and this relates to the Kidney energy and the best time to do deep nourishment of our yuan/ source qi, so the body is strong for the Spring and reduces the allergies that so often are present in Spring.

I hope the slow cooker is being well used, I made a delicious Osso Bucco the other day and eaten the following night, inspired by a client, I raced off to the market to collect the ingredients: osso bucco, sweet potato, carrots, celery, onion, dried apricots, and served with green beans and red pepper. The marrow in the bones is an excellent tonic for the kidneys and brain. Some of you realise I’m more of the creative style cook than one that follows recipes to the ‘T’, so under the recipe section here is a general guide, and if that works, I will endeavor to add more creative cooking experiences for you.

Osso Bucco

Ingredients:

I used 4 pieces of Osso Bucco

Stalk of celery

½ onion chopped

1–1 ½ Cup sweet potato,

1 Cup carrot

About 10 dried apricots (I prefer the Australian ones, as they are local and slightly more sour).

About 250 gms green beans

½ red pepper

Stock or water and stock cube for those that don’t have stock

Method: Sauté onion and celery in a heavy base pan with a lid that can go in the oven.

Oh, I added coriander powder at this point too.

Brown the meat, next add the stock and put the lid on and turn down the heat.

Cut up sweet potato, and carrots and apricots, this gets added into the dish after 15 mins of the meat cooking, so the stock should be simmering; you need to watch the fluid level so it doesn’t dry out. Remember casseroles are also known as wet dishes, because they have a sauce.

These dishes are always better the next day and something that can be cooking while you’re making another evening meal.

So the green bean and red pepper get added about 8 mins before you want to serve. I like my green vegetables to still be green and crisp. NB Red peppers can be added earlier if you prefer.

This dish can be served with a carbohydrate, such as: rice, couscous, or any number of grains. But I didn’t feel the need.

Beef & Vegetable Stew Japanese Style

Serves 2

Ingredients:

1 new season potato, cut into small pieces

Vegetable oil

200gms /7 oz finely sliced brisket beef or oyster blade

1 small onion, peeled and sliced.

1 carrot, peeled and cut into pieces

½ packet Shirataki noodles (gelatinous noodles) or rice noodles

¼ c caster sugar

2 tabs Mirin

2 cups water

2 cups Dashi, see recipe at end of recipe to make Dashi

4 tabs soy sauce

6 snow peas

Method: Trim corners of potato, this avoids breaking when cooking.

Pour a little oil in a saucepan and swirl over base. Add beef onion, potato, carrot and shirataki noodles, stir for a couple of minutes. Add sugar and mirin, stir again.

Pour water and Dashi into pot. Cook for 15 minutes, occasionally removing the scum from the surface. Add soy sauce and snow peas and simmer with lid on for a further 15 minutes.

Serve with rice ball or a bowl of steamed rice.

NB. To make 500mls of Dashi, use cooked kelp dashi; 500 mls shiitake dashi, use 20 g bonito flakes. All are available at Japanese grocery stores.

Tamari is a gluten free substitute for soy sauce.

I have also been really benefiting from dry skin brushing at this time of year, not only to remove the dry winter, but also to stimulate my circulation.

I have mentioned to some that I am heading over to China towards the end of September to further my studies, I must say, I’m excited to be returning as it has been a few years between trips. I always feel inspired to be learning and gaining more knowledge to share with you, I will spend time in the Pediatric Department and Acupuncture and gather more information for my book.

I hope to see you all before I leave or on my return early October.

In good health,

Team Utopia

Utopia’s Autumn 2014 Newsletter Edition

Hello and welcome to the Autumn Newsletter,

“Life shrinks or expands in proportion to one’s courage.“ Anais Anais

So much change has happened this year already, I feel I should be heading into Spring and not Winter, and yet the winter is so important to rest and nurture the body mind and soul.

I hope you all enjoyed the Easter break and got out of town, I spent the Easter break splitting wood for the winter fires, I’m looking forward to relaxing in front of it.

Many of you are already aware that we moved into the year of the wooden horse, from my readings it seems a year for movement, change and new growth, so harness the energy of the horse and start the projects that have been lying ideal or on the back burner for a little too long. You can use the winter months to consolidate and develop the project in preparation for the launching in Spring.

I myself have dug out my notes on the book I started a few years back and intend on putting a lot more time into writing and getting it published. I would like to thank those that have been so encouraging and supportive already.

This year has already been witness to some pretty strong planetary line-ups that have also caused a shake up for many. I think from now on it will be more stable for the rest of the year, if you are interested in more astrology please drop me a line and I can forward the information.

Autumn is the time of year to start slowing down from summer activities and change the exercise routine to incorporate more stretching and breathing exercises; consider qi gong, tai chi, yoga or stretch classes. Both Kate and I have years of experience so just ask if you would like a personalized routine for your body.

MOTHER’S DAY GIFT IDEAS

Mother’s day is just around the corner and I always think one of the nicest gifts is a Shiatsu  followed by a relaxing scented bath with Magnesium Bath Flakes.  Time to step out from the daily routine, reflect and enjoy the home you have created with your family.

Consider a series of Acupuncture  sessions to build the immune system for the coming winter.

WHAT TO EAT IN THE AUTUMN MONTHS

Foods that help the body prepare for winter are more sour, bitter and salty in nature, such as: olives, tomatoes, button mushrooms, beetroot, limes, plums, sourdough and rye bread. Try adding sauerkraut next time you eat beef, as it will also aid in the digestion of the meat.

I do love cooking in winter too as so many of the dishes taste better the day after cooking. It’s the time of the year for slow cooking, the favors are absorbed and the smell fills the home and warms the heart, and I can prepare dishes in advance and not cook every night. Stews, casseroles and hearty soups.

My daughter’s favorite is pumpkin soup and I can vary that with ginger, cinnamon, orange, coriander, sweet potato, even roasting the pumpkin beforehand adds a different flavor.

One of my clients, Miss Emily, gave me a delicious gluten free recipe for cookies that she said I could pass on. Though remember to keep and eye on them when cooking as they can burn easily.

GLUTEN FREE COOKIES

Ingredients:

130g almond meal

2.5 tbs melted coconut oil
30g cacao nibs

2 tbs maple syrup

1 tsp vanilla extract

1/4 tsp baking powder
pinch of salt

Method: Preheat oven to 170 Celsius. Combine all ingredients in a bowl. Bake for 13-15 mins until golden. 

LEEK AND POTATO SOUP

This improves the digestion. It has a warm and calming effect and benefits the metal, wood and water elements.

Ingredients: 

3 leeks
3 potatoes peeled and cubed
1 sweet potato peeled and cubed
Salt and pepper
1 tsp butter
1 litre chicken stock
Handful of fresh flat parsley chopped and used to garnish
Yoghurt is optional

Method: Sauté leeks in butter until soft and clear, add stock and potatoes, cover and simmer for about 45 mins. Add pepper salt and parsley and blend. Serve with yoghurt and more parsley.

I wish you a healthy autumn and enjoy the changing colours of the season.

I’d also like to say thanks for all the support and encouragement as Utopia has reached a milestone of 5 years in business and going from strength to strength.

Blessing and joy,

Team Utopia

Utopia’s Summer Edition

Australian's Enjoying their Summer

Welcoming Kate Redman-Brown to the team at Utopia Health Care.

Kate and I have known each other for a fair few years and it’s great to have her working on Mondays and Fridays in clinic. Kate is offering 20% off her treatments in January and February 2014 (over the summer period), so a great healthy Christmas gift.

Can you believe this weather, I’m looking forward to some warmth and a change in wardrobe as one would expect at this time of year and I leave the house to a warm humid day with grey skies and rain for it only to a drop in temp that I need a winter jumper on.

Summer has supposedly started and with that the Fire element, at least all the delicious fruits and produce are in the markets and we can enjoy the abundance of these over the summer holiday season.

It has been a busy year for most and yes it may have flown by, but if you reflect you will have probably done a lot too, I for one am looking forward to resting over the Christmas break out of town.

The clinic will be closed from the 24^th December and reopen on the 3^rd & 4^th of January 2014, these days are already filling. I’m then away volunteering for a week. We will all be back on board on the 13^th January 2014 and welcoming in the year of the Horse and what a year that will be. Being a horse myself, I have great expectations of high energy and activity.

I would like to thank you all for your support over the year. I have certainly found it very rewarding, getting great results with all of you, and sharing some amazing journeys on the path of life.

Remember we have some great gift ideas in clinic: the Dry Skin Brushes and Magnesium bath salts are great stocking fillers and a perfect way to encourage self nurturing. And a course of treatments is the best gift to nourish and heal on a deep level – acupuncture and shiatsu are great in combination.

Kate has reminded me to make up the perfect over indulgence pack for the festive season when one tends to eat and drink too much, these are available in Clinic.

What to Eat in the SUMMER months:

Bliss Cake 

Ingredients:

Crust

2 cups walnuts

2 cups almonds

8 dates

Method: Process in a food processor until smooth.

Lemon cream

11/2 cups macadamia nuts

1/2 cup honey, rice syrup or Stevia

2 tbsp. lemon juice (if you like lime you can use it instead)

1/4 cup of water

Method: Process in a high powered food processor until smooth

Icing cream

2 cups coconut meat or cashew nuts

1 cup pine nuts

1/4 cup honey

1/4 cup coconut water

Method: Process in a high powered food processor until smooth

4 tbsp dried coconut powder

Fruit

You can choose what fruit you would like, thinly sliced e.g. banana, papaya and mango.

Method: Put half of the crust into a flan base or cake tin. Push it hard until it is firm all around. Place thin slices of banana to cover the base. Put another layer of crust over the banana, push down firmly and then pour the lime cream on top. Then add slices of papaya and mango on top and pour the icing cream over that. Then add another layer of papaya and mango slices all over the top. Lastly, sprinkle dried coconut all over the last layer and put it in the fridge for an hour. It’s then ready to serve.

Tip: This is raw and therefore requires no cooking. Not suitable for those with Candida. This takes a bit of time but is worth it as the taste is sensational.

I would like to acknowledge the source of this recipe from ‘Digestive Solutions’ by Michéle Wolff.  Access our other Health Lifestyle Recipies by clicking here.

Wishing you all the best over the festive season

Wishing you all the best over the festive season and hoping that summer does start soon. Enjoy time with friends and families with time to rest and recharge. Give some thought to the goals that you want to set in the year of the Horse, and let us support you in achieving them.

hope all is good where you are and you have some good weather and rest time.

In good health,

Mychelle & the Utopia Team

Utopia’s Spring Cleansing | Spring 2013 Newsletter

Utopia’s Spring Cleansing

Wow, it’s spring in no uncertain manner. The wind, the rapid change in temperature, the delicious sweet perfumes of spring blossom, the hay fever and allergies season at its best. I don’t remember last year being quiet so extreme. I’m excited about the workshop/seminar I have just attended and gathered a lot of information and am integrating it before I use it in clinic, so expect a different style of treatment over the coming months as I share this new knowledge with you. I know there has been a lot of change happening out there with you as you share stories with me; this is what spring is about as we move into the Wood Element, think green, growth and newness. Want more in-depth reading about wood click here

So you are in the mood to exercise more and clear up the heaviness of winter, remember to stretch the muscles as after the winter the ligament and tendon( these relate to the wood element) won’t be as flexible and need to be woken up and warmed up to prevent an injury. Shiatsu is another option to help stretch and a get your qi moving. And of course need I say, if you do injury yourself acupuncture is sure to be of benefit in a speedier recovery.

Think about a living clay bathes, and dry skin brushing to clear away the dead skin layer and move the lymphatic system. Both of these products are available in clinic. To read more on either of them follow the links. Click here for more info on Living Clay  and Dry Skin Brushing  

Warm water with lemon first thing in the morning can help to stimulate the digestive system and eliminations of toxin. One still needs to be careful and not under dress, just take a light jacket or even a shawl, so if the weather does suddenly change you won’t get a chill. And if you do get a chill and it’s within a 3 hr period often a really hot shower to warm up and reopen the pores will prevent a cold.  

Allergies like hay fever are treated when they are present, and often need ongoing treatment to strengthen the immune system for the following seasons. Chinese herbal medicine is both beneficial in the acute and chronic phases and often if you come in when it is acute i.e. itchy eyes and running nose, acupuncture will ease the symptoms immediately. Remember to reduce the diary, wheat and sugar, rest from alcohol and eat more greens.

What to Eat in the SPRING months

MUNG BEAN SALAD

1 cup dried Mung beans soaked overnight and cooked for 20 mins

1/2 cup cooked brown rice

1/4 almonds

2 tbsp Tahina

1/4 cup chopped parsley, onion, and chives

2 cloves garlic

Method:

 Blend all the above ingredients.

Add 1/2 cup Bok Choy chopped.

1/2 cup Celery chopped.

BEETROOT DIP

Great for cleansing the system, high in Zinc, Vitamin C and Iron.

1 average size beetroot

1 cup toasted pumpkin and sunflower seeds pinch of cayenne pepper

1 tsp mustard seeds

Juice of 2 lemons

½ cup of water

½ tsp Celtic salt.

Method:

 Blend in food processor.

I would like to acknowledge the source of these recipes from ‘Digestive Solutions’ by Michéle Wolff.

Meditation is starting up in November Ilse will be running a 6- 8 week course on a Thursday evening, beginning November 14^th at 7.30 spots are limited and filling fast, so call to confirm your spot. Follow link to learn more about Ilse.

"Do the little things in life well and with great love.”

With much Grace,

Team Utopia 

4th Birthday Celebration Sale - in time for Mothers Day...

4th Birthday Celebration Sale

Utopia Health Care has turned 4! We are happy to have been sharing the gift of health and wellbeing with you for all these years. We look forward to continuing a long and healthy future.

To help celebrate and say thank you for being such wonderful clients, we would love to give you a free gift. To redeem this offer, simply book within the first two weeks in May before Mother’s day, and mention our Birthday Surprise.

Also for the month of May, for all clients who haven’t been in for a tune up within the last 12 months, we’d like to give you a bonus 50% off on your next appointment, bookings need to be made in the month of May but not need to be used until the end of Winter this can also be given as a gift.

It certainly has been a busy year so far especially the last few months first school term already over. The beautiful change in autumn colours the warm oranges and reds scattered throughout the neighbourhood, as the winds bring the cooler weather we are reminded to start thinking about adding on another layer of clothing, scarves and vests.

As the cooler months of winter await us, now is the ideal time to start building up your immune system in preparation for the cold and flu season. Autumn is associated with the Metal element (for more detailed information please click here, so it is the time to nourish and build the Lungs. Acupuncture , Moxibustion and diet including herbs have a long history in keeping the body strong.

We have also welcomed in the Year of the Water Snake.

The snake is known for its patience but ready to pounce if surprised; it is a favourable time for learning and personal growth.

“As is always the way, some signs will fare better in the Snake year than others, but for all there will be opportunities to do something personally constructive.  As the Chinese proverb reminds us, ‘If you have foresight, you are blessed, but if you have insight, you are a thousand times blessed.’ This is an excellent year to gain new insights, reconnect with the real you and give yourself time to add to your knowledge and capabilities. Use your time well so you may do well.” Your Chinese Horoscope 2013 by Neil Somerville

If you would like more detailed information on your personal Chinese Horoscope for 2013, feel free to come in a few minutes earlier to your appointment and have a read of Mychelle’s copy of Your Chinese Horoscope 2013 by Neil Somerville.

What to Eat in the Autumn months

A grain to add to your menu breakfast, lunch or dinner – Amaranth

Amaranth: Cooling, bitter and sweet in flavour, dries dampness, benefits the lungs, high in protein, fibre, amino acids, Vitamin C and Calcium. This grain contains more calcium and supporting co factors, magnesium and silicon, than milk. Used in breads, cakes, soups and grain dishes, try popping in popcorn; can also be sprouted and used in salads.

This is a great grain for pregnant and nursing mothers as it is high in protein and calcium.

AMARANTH AND APRICOT SPICED MUFFINS

2 cups whole meal flour
1 cup soya mild
2 tabs apple or pear juice concentrate
2tsp baking powder
½ cup Amaranth flake
1tsp cinnamon
½ teas nutmeg
2 tabs apricot jam

Method: Preheat oven 190 C.
Sift flour; add baking powder, spices and Amaranth.
Combine soy milk, apple juice and apricot jam mix well.
Make a well in the flour and add liquid stir until just combined, so it is moist but lumpy.
Spoon mixture into greased muffin pans, fill 2/3 only
Bake about 20 minutes

Makes 12

Utopia Health Care Healthier Lifestyle Recipes (Click here)

Mother's Day Gift Ideas

Mother’s Day is coming up soon on May 12th. What better way to say “Thank You” than with a customised gift voucher, the gift that keeps on giving… the gift of health and love. To relieve those aches and pains and get the body aligned and moving again, why not book in for one of our Shiatsu  massages and of course grab yourself or for that special someone a bag or few of our Magnesium Flakes For more gift ideas, click here.

Yours in good health,

Mychelle and the Utopia Health Care team

Christmas Holiday edition of Utopia’s Newsletter 2012

 

We are not sure how well the last Spring Newsletter went out or was received as there were a few technical problems, so some of these things you may be aware of, either way, the information is beneficial and always a good reminder. Please take the time to link to some to the information on the website. I also appreciate the feedback on whether you enjoy the knowledge, the Magnesium, the Living Clay and the Japanese body scrub brushes.

We have the best gift ideas... nothing is better than good health and giving your loved ones a one-off or a packet of Massage or Acupuncture treatments is perfect. For more Gift Voucher ideas, click here.

The Magnesium Bath Salts are a lovely way to end a busy day; even the foot bath soak will pick up your energy to dance another day.

We are getting great feedback about the Living Clay, which is the perfect face mask.

Smooth, silky skins using the Japanese Body Scrub Brushes are certain to be a favourite as well. For more information on the benefits of dry skin brushing, click here.

Would love some comments on my U-Tube interview.

Just so you know; Mychelle will finish up on the 21st December. There are spaces available on the 29th Dec (Saturday) but hurry as they’re filling up fast. Mychelle will be back to regular hours from Friday the 4th January 2013.

Ilse will start Meditation classes again on the 16th Feb 2013 at 2 pm so if you are interested please call to book in.

Happy Holiday Season

We would like to wish you a wonderful holiday season, where you get time to relax, time with friends and family, time to reflect on the year, and time to write some goals that you would like to achieve in the New Year. I usually allow the month of January to contemplate what I wish for. And start the New Year on the Chinese Calendar. We are heading into a Snake year, which I expect to be calmer than the year of the Dragon (that we are currently in. More on that in the next newsletter.)
 
If travelling be safe, enjoy the delicious foods, drink alcohol in moderation, remember that water is still the best especially to rehydrate the body on a hot day. Forgiveness is the key to the craziness at this time of year.

In good health…

Team Utopia

We look forward to support you in your health in 2013.

Spring Newsletter 2012

Welcome to another UHC Newsletter. Spring is near upon us, not that it feels like it today, as I start this letter, it’s one of the coldest days this winter and raining too much for me to ride my bike to work this morning. So much has been happening over the hibernation period of the year. I love winter when I can be inside in front of an open fire, rest up with a book or reflecting on the day and watching the flames.

Though in saying this, I have been busy and if you haven’t seen my interview on New Tang Dynasty Television regarding Traditional Chinese Medicine gaining accreditation in Australia as yet, then I’d love to get your feed back on what you thought of the interview and remember to Like Us on our new FaceBook page. The best response will be rewarded with a free treatment. Click here to view interview. 

This time of year can catch many of us out as there are days the wind feels warm but can so quickly change in to a bitter cold wind, so the common cold is still easy to catch. 

Spring for many can mean allergies and the constant sneezing and itchy eyes and throat that hay fever sufferers go through each year. Acupuncture can provide instant relief in the acute phase, then follow up treatment with a herbal protocol can help you reduce the symptoms and in many cases alleviate them. For more information on hay fever and how to alleviate the symptoms, please click here.

The specialness of Spring time, the freshness, the blossoms and colours that appear after the dormancy of Winter, there is almost an awakening in the body as it starts to naturally change rhythm, rising earlier and wanting to move, thoughts of warmer days and more social activities. And with a greater desire to get one’s body into better shape as more flesh will be exposed in the coming months. Over the winter I came across dry skin brushing, not a new product on the market, all the same just thought I would share the benefits, so I have decided to stock them in clinic. I have found they increase my circulation and soften my skin, even though it is recommended that one does this daily, I haven’t the time. I find once or twice a week certainly helps, for more information on all the benefits. Please click here. Dry skin brushing is a great addition to the spring detox along with the Calcium Bentonite that we have had in stock for the last few months, which has had only great feedback from those who have started using it. Please click here for more information.

Keeping on the topic of body cleansing, Magnesium has many benefits and one is helping rid the body of cellulite, as is stops Cortisol production and helps convert fatty acids into prostaglandins. Magnesium not only helps the body to distress but also helps the cells to detox and improves the tissues by drawing out toxins through the skin. I have been doing a foot soak and or a bath weekly over the winter and really noticed a difference in the quality of my sleep too. And if you’re wondering about the difference between Magnesium flakes and Epsom salts click here for an article that I found.   

To add to your journey of inner cleansing Ilse suggests some deep breathing, click here for the next meditation class timetable  that she will start.

What to Eat in the Spring months

I’ve written a few recipes out that might tempt a few of you from the book “Fountain of Youth” which is an accompaniment to the 5 Tibetan rites that I have been teaching over the years to those interested.

BROCCOLI & BEAN SPROUT SALAD

5 cups broccoli florets lightly seamed al dente
2 cups bean sprouts
1 red bell pepper

Dressing
½ cup cold pressed olive oil
2-3 tabs Japanese plum wine
¼ cup cream (optional)
Pepper to taste 

Please click here for Utopia Health Care Recipies for a Healthier Lifestyle

BANGKOK VEGETABLE SALAD

1 1/2 cup broccoli or cauliflower florets lightly steamed
1½ cup okra cut in to 2 or 3 pieces and briefly sautéed
2 carrots cut lengthwise steamed
1 red bell pepper 1 yellow bell pepper diced
1 cup green peas, fresh or frozen.

Method: Toss all ingredients together and marinate in Thai dressing and garnish with tomato wedges and lemon slices

Dressing
1 cup water
1/3 cup coconut cream
¼ tsp ground cardamom seeds
½ tsp grated or minced Thai ginger
½ tsp turmeric powder
4 lemon leaves cut in very thin strips (lime is good too)
1 fresh chili pepper finely chopped
Salt and pepper to taste and lemon juice

Method: Heat the water and blend the coconut cream, add the rest of the ingredients and let dressing cool. Pour on to vegetables and serve.

Please click here for Utopia Health Care Recipies for a Healthier Lifestyle

SPINACH SALAD WITH JAPANESE PLUM WINE

½ cup sunflower seeds
1 Tbs sunflower seed oil
½ clove garlic
16 cups spinach that has been washed
Pepper to taste
1 tbs Japanese plum wine or to taste
Lemon juice to taste.

Method: Roast sunflowers seeds lightly in dry pan, add oil and garlic and finally the spinach fry until soften ( this is pretty quick) transfer the spinach to a bowl, season with pepper, plum wine and lemon juice serve immediately

Please click here for Utopia Health Care Recipies for a Healthier Lifestyle

Remember Christmas is on the horizon and birthdays are always next week and what better gift than the gift of good health. Utopia Health Care has gift vouchers available.

Yours in good health,

Mychelle and the Utopia Health Care team

Late Summer Newsletter 2012

Welcome to Utopia Health late summer newsletter, this is the fifth element in the Chinese medicine cycle. Earth sits in the cycle of seasons as a place of still, tranquil energy, and of heat, ripening and fullness. Time seems to slow down and we don’t want to move quickly. This Earth season acts as transition from yang to yin energy. This is like the space between the cycle of Spring growth (Wood), active Summer abundance (Fire) and the cool, inward emotions of Fall and Winter (Metal & Water). If you would like to read more about the Earth element please click here.

We also celebrate the incoming year of the Water Dragon on the first new moon of the year 23rd January 2012. So, if you have not quite got into the momentum of your resolution or goals for the year, I find this a much better time to start. If we can help you with any of you health resolutions please come in and see us. Valentines Day is just around the corner and health is always a loving gift. Vouchers for any of our treatments are available.

Noah is settling in and gives a very good Chinese style massage (Tui na), introductory offer 1 hr $45. Click here for more details.

Ilse’s next meditation / personal development workshop starts on Saturday the 18th of February – so save that date in your diary. This class will occur the 1st & 3rd Saturday of the month. There are limited spaces available so please call and book in asap. For more details please click here.

What to eat in the late Summer months

A healthy digestion system encourages an individual to be practical, self reliant and nurturing of self and others. Relaxing will improve digestion and good digestion will help you relax.

Sweetness is the flavour associated with the Earth element, excessive consumption of sweet can lead to dampness, and this represents stagnation and slows the body’s ability to transform food, reflected by lethargy, boredom, slow thought processing & brooding. Dampness is also represented as phlegm and mucus that accumulates in the digestive system, sinus problems thrush, headaches, and cellulite. (See Mychelle’s article in The Age)

Sweet foods are yang in nature and can build qi if the system is weak; too much sweet weakens the digestion instead of strengthening it, as excess amount create dampness. Refined sugar, which is very popular in a western diet; and found in so many foods, cause the stomach to produce too much fluid (damp) and therefore harm the spleen. Ironically a weak spleen then craves sweet flavours.

Sweets foods include oats, rice, peaches, beef, avocado, peas, and cucumber. Excess amount of sweet foods can also make the hair fall out.

Bitter foods are yin, descending and cooling; these can be helpful to clear damp and reduce heat from within the body, easing inflammations and infections, removing damp and phlegm and clearing the arteries to reduce blood pressure. In recommending this, don’t over eat these flavours as you can cause the body too become too cold and contracting and create more imbalance. Think of foods like celery, lettuce, alfalfa and rye. 

To help harmonise the Earth element and attune it to the body, choose foods that are mildly sweet, such as: millet, corn, carrot, cabbage, squash, potato, string beans, amaranth, peas, apricots and cantaloupe. 

Recipes for the late Summer months

French Green Bean Salad

500 gms of beans lightly streamed
4 lettuce leaf
1 cup of plain yoghurt
4 tsp fresh sage finely chopped
1 tbs lightly sautéed almond flakes

Method: Place lettuce in a bowl; toss the beans and yoghurt and place in bowl sprinkle the fresh sage and almonds over the top.

Rice Salad

4 Cups cooked brown rice
1 green onion chopped
2 tablespoons finely chopped parsley
1 cup peas slightly cooked

Dressing
2 tablespoons umeboshi vinegar (Japanese vinegar made from salty sour pickled plums)
1 tbs soy sauce
1 tsp olive oil
I tbs sesame seeds, toasted or pine nuts

Method: Mix all ingredients together toss gently with dressing and marinate for 3 hrs

Recipe Index - Click Here

We would like to wish you all an enjoyable late summer and hope the end of the school holidays are fun filled and safe. 

Kind regards,

Mychelle Whitewood 
& Team Utopia 
Utopia Health Care 
www.utopiahealthcare.com.au

Summer Time 2011

Summer time always feels like the most social fun time of year, everything feels lighter and free flowing; although, it does get a bit busy leading up to the school holidays, especially the Christmas celebration.

At Utopia we would all like to wish you enough time with family and friends, enough time to enjoy the warmth of the sun, enough time to play and frolic outside. Enough time to rest and relax and simply BE.

Often at this time of year we set some new year resolutions, a number of years ago I got together with a girl friend of mine and changed the resolutions to goals. We focused on different areas of our life, personal, professional, family, friends, spiritual, financial, and health. This gave us the opportunity to reflect on what is important to us, and what & where in our lives do we need to give more attention to, prioritising. Done with a partner, friend or even with your children, this exercise can help the family and you to keep focused and balanced in these areas in your life.

I would like to welcome Noah Roh who has joined the team at Utopia and will be available for Acupuncture consultations and treatments on Mondays and Wednesdays. And for the entire month of January (2012), Noah is offering, as an introduction, 2 treatment sessions for the price of one. Please click here to read a little bit more about Noah on his profile.

Ilse’s meditation classes have had positive feedback so the next Charka classes will start in the autumn of 2012. Stay tuned for the exact starting dates. Ilse will be available for counselling from the 1^st of February.

Noah will be in on Wednesday the 28^th December 2011 and Wednesday the 4^th January 2012. And back to regular days from Monday the 9^th January.

Mychelle will finish working on the 22^nd of December and be back available on the 29^th & 30^th December (just in case you need support after the party). And back into the regular hours from the 3^rd January. Of course if there is an emergency please try the mobile 0408887566.

And remember, if looking for that perfect gift for a loved one or a friend, gift vouchers are a great way to gift good health. Click here for some perfect ideas.

What to eat in the summer months click here

Recipes for the summer months

Tomato & Bocconcini Salad

One of my favourites and takes me back to my time in Napoli (Italy)

3 cups of fresh basils leaves

½ cup extra virgin olive oil

500 gms tomatoes (cherry ones work well)

½ cup black olives

6 bocconcini cheese( I prefer buffalo)

2 teaspoons red wine vinegar

Black pepper

Method: Place pepper, tomatoes, olives and most of the olive oil in a large bowl, put bocconcini and a little oil in another bowl, allow these to marinate for 30 mins. Drain bocconcini add to the bowl of tomatoes basil, and olives add red wine vinegar toss and serve. 

Parsley & Broad Bean Salad

Parsley is a great herb to grow in the garden and can be used in so many dishes; this herb has the ability to remove damp reduce urinary tract infections and get rid of bad breath.

Method: Chop a generous bunch of parsley mix with grilled red pepper, fetta cheese, broad beans, cucumber and sun dried tomatoes. Make a simple dressing with a good quality virgin oil and apple cider vinegar. Enjoy!

We would like to thank you all for giving us the opportunity to share in your healing journey and wish you all a safe and happy festive holiday. We look forward to supporting you in better health in 2012, the year of the Dragon, so remember if you haven’t got all the things you want to achieve before the end of 2011 then you have until the 23^rd January 2012 where the Chinese New Year begins.

Wishing you good health,

Mychelle Whitewood
& Team Utopia
Utopia Health Care
www.utopiahealthcare.com.au 

SPRING NEWSLETTER 2011

Welcome to Spring,

Welcome to new beginnings and the clearing out of the old. An adventure awaits, it’s as though ones whole being can be cleansed and made fresh. My home is recently going through a “spring clean out”. In the last month of so I started doing the 5 Tibetan rites again, these are a simple group of exercises that I have been recommending to my clients as I have felt such benefit and they only take about 10 minutes each day. There will be a copy of the exercises on the web by next month, otherwise Google search them if you can’t wait.

I trust you have all enjoyed the winter I know many are wanting the warmth of summer and have headed north to get some sun.
 
Much has been happening at Utopia Health Care, more behind the scenes getting prepared for the spring and summer, so please excuse me not getting the last 2 seasonal newsletters out. We said good bye to Di Chanellor, who has moved into creating other things.
 
We would like to welcome Ilse Jamonts, who  has come on board to share her skills as counsellor and facilitator in meditation. The Meditation classes that she ran in July on stress received positive feedback. Her next Meditation workshop will start after the Spring Equinox Sept 22. For more details please click here. 

Spring is always a favourite time of year for me, as I love the fragrance of budding flowers and the blossoms. Spring is associated with the Wood element think Green, the new shoots budding and if you wish to read more about the 5 Elements of Emotions then please click here.

The hint of warmer weather tempting us to expose a bit more skin, but be careful as once the sun goes down the cold is still there and able to enter into the body via the skin, which is why so many of us come down with a cold. Remember this is also the time of windy weather to help spread all the pollen around.

Spring is also the time for allergies and those who suffer from hay fever often, this is the most distressing time of year. Acupuncture can help immediately in the acute phase (on the day) and Chinese herbs are a great way to get relief and to start building up the immune system. Consider avoiding some of the common foods that may contribute to these seasonal allergies, dairy, wheat, chocolate eggs, and nuts. Try stopping these for 3 months to give the body time to rest and repair.

This is also the time of year to pay attention to the liver and gall bladder – cleansing the body of the fats and heavy foods of winter. Try adding fresh herbs such as basil, fennel, marjoram, dill to your meals these are pungent herbs to help raise the yang energy (after the descending winter). Now is a good time of year to start sprouting some grains or seeds, these are a great addition to salads.

Now is also a good time of year to abstain from alcohol for a few weeks (or months). Try adding chlorophyll rich foods e.g. wheat or barley grass juice/powder. Lacking inspiration try a massage to get things physically moving.

Click here for a full range of health treatments available from Utopia Health Care.
 
Wood Element

Waking early and being at your most creative in this phase of the day, means the wood aspect of you is healthy and your energy balanced. If you are the type of person that has difficulty waking up or getting motivated in the morning, Wood could be stressed and in need of some support. How is your appetite in the morning? Try starting the day with hot water and lemon to start cleansing the body, stretching before breakfast and get the body in motion.

The wood element governs muscles and tendons, which bring grace and flexibility, so if one is suffering from muscle, knee and elbow issues this may indicate poor wood circulation. Having a Massage is a great way to improve circulation. Wood reflects beginnings, birth and Spring. It is a bursting forth of new ideas, new vitality and new beginnings. Wood Qi is spontaneity, flexibility and activity. Wood is strong and flexible like bamboo, and associated with warmth, generosity and co-operation. Wood can be wide and outgoing, always seeking to grow and expand.

Emotions of Wood

Anger is the emotion related to Wood. When all is in balance, a person can move forward with plans, even when there are bumps in the road they will have the ability to deal with changes. When out of balance, anger results from being thwarted in planning and execution. This Anger can become the primary emotion, with a person interpreting that his way, the right way, is blocked. ‘Shout’ is the sound associated with Wood, this can be heard in the tone of someone’s speech and not necessarily in anger, try listen to friends when in conversation to guess their element type.

If one has rested and stored their energy in the winter, one will have the strength to move forward with new plans and projects in the spring. As with plants bursting through the ground and growing up toward the sunlight, we will also feel the urge to be outside as the weather warms up, to garden or build or begin new activities.

Spring Recipes for a more Healthier Lifestyle

Broad Bean Dip

Broad beans are sweet in nature and have the ability to strengthen the spleen and defending itself from and over excited liver. Broad beans can help reduce excess fluid from the body so can be helpful clearing runny nose especially in kids and may benefit those wanting to lose weight.

Ingredients.

500 gms broad beans.

Clove garlic

1 teas fresh marjoram,

1 teas ground cumin

40-60 mls extra virgin olive oil

Salt and pepper to taste.

Place beans in saucepan and bring to boil, cook about 10 mins or until soft, drain off water, but keep some in reserve. Place beans in a blender (Thermomix is great for this if you’re lucky enough to have one) with a small amount of water, blend until smooth; now add all other ingredients and blend, if it is too thick the left over water maybe added. Place in serving bowl.  As a garnish or added flavour blend some paprika, cumin and oil and drizzle over the top. Enjoy as a snack great for kinder or school with flat bread and biscuits.

Salad with a difference

50 gm dried aduki beans

75 g millet

60 g broad beans

50 g fresh peas

50 g Lebanese cucumber

6 sun dried tomatoes chopped (preserved in oil)

2 spring onions chopped

15g/1cup mixed herb leaves basil, dill, chervil oregano, parsley

1 tbsp olive oil

1 ½ tbsp or balsamic vinegar

25g parmesan, pecorino, or hard sheep s ‘cheese shaved

Salt and pepper.

Bring a large saucepan of water to boil and add aduki beans, simmer 45-60 mins until beans are almost tender, about 10 mins before the end of cooking scatter in the millet and continue boiling until beans and millet are cooked.

In another saucepan bring water to boil and add a pinch of salt, add the broad beans and simmer 1 min, remove with slotted spoon and set aside to cool.

Dice Lebanese cucumber.

Peel the broad beans.

In a large bowl combine broad beans, Lebanese cucumber, uncooked peas, tomatoes, spring onions, herb leaves, aduki beans and millet.

Toss to combine add in the oil from the tomatoes and other oil and vinegar, season with salt and pepper.

Just before serving toss in the shaved cheese.

If you are interested in learning more about cooking with grains I came across this great book a few years back, “A Cook’s guide to Grains” by Jenni Muir.

The team at Utopia Health Care wishes you a great Spring and look forward to continuing in supporting you.

Best regards 

Mychelle and the Team at Utopia Health Care

Metal Element

The Metal Element

The strength of the lungs will indicate the body’s own effective immune system, also known as wei qi or protective qi. This protects the skin, nose and mouth from external attack by viruses, cold and germs. These external attacks can often be led by wind. So if the wei qi is not strong one can get every cold and virus going around, and the cold may last longer, so this is a perfect time of year to boost the wei qi or the lung energy, to protect from colds and flu, the common pathologies that are around at this time of year.

The Emotions of Metal

This corresponds to the emotion of grief, sadness and loss; the Lungs and the Large Intestine are where this emotion is expressed inside the body. A secondary aspect of grief is loneliness, which is often a deliberate act of isolation to process traumatic information.

Lungs that are strong make an individual effective in how they go about their tasks and help maintain their purpose in life. The Large Intestine lets go of what is no longer necessary.

When the Metal Element is out of balance, a person will create a barrier of emotional protection, to discourage others from physical or emotional contact. They can cut themselves off from others and can often appear as being aloof.

The Metal Element within the healthy individual is expressed through a person’s radiance and their ability to inspire others. This person has a healthy self esteem, recognising their own intrinsic value, and is able to honour their commitments. This balance promotes the ability to experience sadness and let go. The beauty of metal lies in its ability to change; think of the many and varied roles you have in your own life.Breathing Exercise

– mindful breathing connects you to the present moment. Allow yourself to sit comfortably, place your hands lightly on your lower rib cage and belly so that fingertips lightly touch. Breathe so that your fingertips move slightly away from each other. This encourages deep breathing and exercises your diaphragm. Breath for 10 counts (inbreath + outbreath = 1 count). If you get distracted, start again. Try this whenever you are stressed.

AUTUMN NEWSLETTER 2011

Hi, and welcome to our autumn newsletter,

It’s such a beautiful warm day outside it really doesn’t feel that winter is almost upon us. We have had a few cool days to make us aware that the seasons are changing. Scarves need to come out to protect the neck as the wind can whip up at any time and allow a wind invasion to enter. This means our immune system is under threat, leaving us vulnerable to colds and flu. As you may notice, when the sun goes down it drops a lot in temperature: be prepared!.

It’s time to celebrate our 2^nd birthday Utopia Health Care has been open for 2 year and enjoying the sharing and support of old and new clients.

We have said goodbye to Di Challenor, who is creating and exploring other areas.

Welcome to Ilse Jamonts. Please read her profile for the service she is providing. I have spent many years studying with Ilse both in meditation and other esoteric studies. In this time I have gain much on a personal developmental level, and therefore also a deeper understanding of the healing that takes place in the body mind and spirit).

We also welcome in the year of the Rabbit, lovely cute animals that deliver joy to many, for some of the Chinese astrology signs the Rabbit can be a very lucky year.

Wishing you a happy Easter for those that celebrate this festival, if you are on holidays may they be safe and restful. 

Metal Element

This corresponds to the emotion of grief; the lungs and the Large Intestine are where this emotion is expressed inside the body. A secondary aspect of grief is loneliness, which is often a deliberate act of isolation to process traumatic information. When the Metal Element is out of balance, a person will create a barrier of emotional protection, to discourage others from physical or emotional contact. They can cut themselves off from others and can often appear as being aloof. Lungs that are strong make a individual effective in how they go about their tasks and help maintain their purpose in life. The large intestine lets go of what is no long necessary. A metal element in balance is able to honor their commitments, this balance promotes the ability to experience sadness and let go.

Maybe add something extra about the natural process of letting go.  Many people are naturally feeling the urge to declutter, letting go of old, unnecessary stuff, making way for space and simplicity.

The strength of the lungs will indicate the body own effective immune system, only as wei qi or protective qi. This protects the skin, nose and mouth from external attack by viruses, cold and germs, these external attacks can often be led by wind. So if the wei qi is not strong one can get every cold and virus going around, and the cold may last longer

Dryness is the most common in the autumn months due to the wind and the residue of summer heat, dry lips dry throat dry skin dry cough and constipation. To treat dryness in autumn add moistening foods to your diet, such as tofu, tempeh, soya milk, spinach, barley, millet, seaweed, mushrooms, almonds, sesame seeds, pears and apples.

Food and herbs that are pungent in flavour are beneficial to the lungs, the pungent flavor moves up into the lungs to clear them and encourages wind to move out of the body. Consider Chai tea with it’s spices of cardamom, cinnamon and cloves.

Other herbs such as bay leaves, caraway seeds, nutmeg, rosemary, thyme, dill, fennel onions and garlic all have an expanding nature and help strengthen the lung, although don’t over use them in autumn.

Good health in autumn sets one up for good health in the winter...

Try rye bread instead of the typical wheat, as rye helps remove damp.

Leek and potato soup builds energy, improves digestion strengthen the lung liver and kidney. The combination has a warming comforting and calming effect.

I found this recipe from a client’s blog, we were discussing the virtues of Millet and she said how much she also liked it and I asked if I could use it, so thanks to Anthea Amore.

Millet slice
 
2 Cups millet (cook in 4 cups filtered water)
2 medium onions, diced
1 tbs cumin seeds
2 tbs coriander powder
1 tsp smoked paprika
1 tsp dried thyme
2 tbs yeast flakes
1/3 bunch fresh coriander, stems and leaves chopped finely (you can use mint or parsley too)
1 dsp salt
¼ cup olive oil
½ cup tahini
½ cup filtered water


Cooking the pumpkin
Roast the pumpkin first. I like to cut it into one inch thick wedges but feel free to cut it how you would like to present it. Lay the pumpkin pieces flat on a baking try and douse with olive oil and generous sprinkle some salt & cracked pepper. Place in the oven at 190c and bake until golden and soft.
 
Cooking the millet
Don’t be scared of cooking millet. In this recipe it doesn’t matter if you over cook it or if it goes mushy! So give this super food a go. It’s delicious!
Put the millet into a saucepan of water and bring to the boil. Then turn down to simmer and allow it to cook and absorb the water for approximately 20 minutes. By now chances are the millet has soaked up all the water and should look mostly cooked (yellowish in colour, not much uncooked grain left). Keep the lid on! Now turn off the millet and let it steam in the pot for a further 10 minutes or until you are ready to use it.
 
While the millet is cooking, you can sauté your onions on a medium heat, along with all the spices, until the onion is soft.
Then place the millet in a large mixing bowl, add the onion/spice mix, yeast flakes, and the chopped fresh coriander. Mix the tahini, olive oil, salt & water together with a whisk, until all the lumps are smooth. Pour over the millet and mix by hand or with a wooden spoon if millet is too hot to handle! Press into a baking dish approximately 20cm x 30cm and approximately 1.5 – 2 inches high.
 
Drizzle olive oil over the top of the slice and scatter sesame seeds.
Bake for 30 minutes at 190C.
Top each piece with a roast pumpkin wedge and 3-4 table spoons of the Tomato, Artichoke and Coriander salad on top of that.
Serve warm or cold.
Great for a lunch box snack to take to work or for kids lunch boxes.

What to Eat in the Autumn Months

What to Eat in the Autumn Months

Autumn corresponds to the Metal Element and in nature, this refers to the minerals that give the earth, plants and all life upon it inner value and structure. 

Dryness is most common in the autumn months due to the wind and the residue of summer heat - dry lips, dry throat, dry skin, dry cough and constipation.

To treat dryness in autumn add moistening foods to your diet, such as tofu, tempeh, soya milk, spinach, barley, millet, seaweed, mushrooms, almonds, sesame seeds, pears and apples.

Food and herbs that are pungent in flavour are beneficial to the lungs. The pungent flavour moves up into the lungs to clear them and encourages wind to move out of the body. Consider Chai tea with it’s spices of cardamom, cinnamon, and cloves.

Other herbs such as: bay leaves, caraway seeds, nutmeg, rosemary, thyme, dill, fennel, onions and garlic all have an expanding nature and help strengthen the lung, although don’t over use them in autumn.

Good health in Autumn sets one up for good health in the winter.

Try rye bread instead of the typical wheat, as rye helps remove damp.

Leek and potato soup builds energy, improves digestion strengthen the lung liver and kidney; the combination have a warming comforting and calming effect.

Skin Brushing – use a loofah or natural bristle brush to give your skin a brush before you get in the shower.  This will strengthen the integrity of the skin, stimulate your lymphatic system and slough away all those dead skin cells, giving you a radiant glow.  If you are prone to eczema, consider getting your allergies tested and treated here at the clinic.

I found this recipe from a client’s blog, we were discussing the virtues of Millet and she said how much she also liked it and I asked if I could use it, so thanks to Anthea Amore. 

Millet Slice

2 Cups millet (cook in 4 cups filtered water)

2 medium onions, diced

1 tbs cumin seeds

2 tbs coriander powder

1 tsp smoked paprika

1 tsp dried thyme

2 tbs yeast flakes

1/3 bunch fresh coriander, stems and leaves chopped finely (you can use mint or parsley too)

1 dsp salt

¼ cup olive oil

½ cup tahini

½ cup filtered water

Cooking the Millet

Don’t be scared of cooking millet. In this recipe it doesn’t matter if you over cook it or if it goes mushy! So give this super food a go. It’s delicious!

Put the millet into a saucepan of water and bring to the boil. Then turn down to simmer and allow it to cook and absorb the water for approximately 20 minutes. By now chances are the millet has soaked up all the water and should look mostly cooked (yellowish in colour, not much uncooked grain left). Keep the lid on! Now turn off the millet and let it steam in the pot for a further 10 minutes or until you are ready to use it.

While the millet is cooking, you can sauté your onions on a medium heat, along with all the spices, until the onion is soft.

Then place the millet in a large mixing bowl, add the onion/spice mix, yeast flakes, and the chopped fresh coriander. Mix the tahini, olive oil, salt & water together with a whisk, until all the lumps are smooth. Pour over the millet and mix by hand or with a wooden spoon if millet is too hot to handle! Press into a baking dish approximately 20cm x 30cm and approximately 1.5 – 2 inches high. Drizzle olive oil over the top of the slice and scatter sesame seeds.

Bake for 30 minutes at 190C.

Top each piece with a roast pumpkin wedge and 3-4 tablespoons of the Tomato, Artichoke and Coriander salad on top of that.

Serve warm or cold.

Great for a lunch box snack to take to work or for kids lunch boxes.