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Healthy Habits chat @ Insurance House

Healthy Habits chat @ Insurance House

Thanks to Insurance House Pty Ltd for having me over to chat to your staff members this week.  It was a very insightful hour and a half discussing habits the good, the bad and everything in between.  Habits don’t only incorporate food they incorporate all aspects of your life.  Many had healthy habits that revolved around exercise, drinking water, getting up early and eating simple but nutritious meals that contained real food and very little processed food.

I find a lot of people I chat with now days actually eat food because it’s there, this is not necessarily the case at Insurance House.  When a new staff member started she had made a banana cake and took it into the office.  Whilst it was kindly received it was also discussed that the other staff members probably wouldn’t eat the cake as they don’t snack on sweet foods.  This was a pleasant surprise.  Many people eat sugary/snacks as they are riding the highs and lows of the blood glucose levels that are in our blood.  By maintaining your blood sugar levels throughout the day this means you are able to maintain your energy levels throughout the day.  This is done by eating low GI foods, high fibre foods these foods take longer for your body to digest.  This means that the energy we get from the food is released into our blood stream slower than a food that is super easy to digest.

If you suffer from that 3pm energy slump, then look at adjusting your meals to include more nutritiously dense foods rather than a white bread sandwich for example. Have a healthy mid-morning snack, always choose wholegrains over white grains, always choice the whole vegetable or whole fruit and real protein instead of something processed that promises you everything in one little packaged bar of something.  This should help you beat those sugar cravings and quite likely that “hangry” (hungry and angry) feeling so many of us get at the end of a long day.

We also discussed fat, good fats and the not so good fats.  Understanding how certain fats can be harmful to our cholesterol levels whist others can help reduce our levels was insightful.    It’s always a very interesting discussion, as it does come down to the science and the structure of the lipid molecule.  Fat isn’t just fat, there are many types of fats and some fats are essential for our health whilst others can have a detrimental effect on our health.

After chatting about our habits and what we strive for, I can conclude that the staff members at Insurance House don’t live for food, they eat food to live!  They make healthy choices most of the time, follow the 80/20 rule.  You’ve got to allow for indulgences every now.

Many thanks once again to Insurance House, Port Macquarie for having me along.

Have a great day!


Conversations with a Vegan

Conversations with a Vegan

Last weekend, we had a family member stay the night and I knew he was a vegan.  Being a Nutritionist I knew what this entailed but personally I had not really cooked and fed a vegan before.  I am from the country, grew up with families who all served and ate meat with every meal.  Being a vegan, vegetarian or pescatarian was never something that was discussed around any dining table that I sat around in Moree, it just wasn’t the done thing.

For whatever reason, possibly the fact that I was intrigued by his discussion to be a vegan, the conversation always came back to Veganism.  For those who are not vegans, I will give you a snap shot of what this means.

A vegan feels adverse to eating the following

  • Meat from any breathing animal;
  • Fish or any animal from the sea/river;
  • Products from animals – this includes all dairy products, goat products, beef, pig, sheep and chicken products

A vegan LOVES lots of vegetables, legumes, grains, oils and fruit (oh and sugar if they choose too!).

What did we discuss at dinner?  We spoke about Vitamin B12 – how do you get it if you don’t eat meat?  We spoke about Omega-3’s, how do you get this if you don’t eat fish.  We spoke about the impact that society is having on the environment.

So, I decided to do a little research for myself!

Facts about Vitamin B12

B12 was isolated from liver extract in 1948 and was identified as the nutritional factor in liver that prevented pernicious anemia (lack of red blood cells in blood).  Vitamin B12 works with folic acid in many body processes, these include the very important function of the synthesis of DNA.  It is essential for normal blood function, and neurological function in humans.

Vitamin B12 deficiency can result in impaired nerve function, which according to Dr M. Murray and Dr. J. Pizzorno can cause numbness, “pins and needles” sensations, or a burning feeling in the feet as well as impaired mental function.  The other thing about B12 is that we only need very small amounts, according to the Australian Government, National Health and Medical Research Council, we only need 2.4 µg/day.

So, it was mentioned that now days to ensure there is enough B12 in the meat we buy at the butcher that the animals are supplemented with B12.  However, from my reading I believe this is not the case.  Cattle absorb B12 that is made by their gut bacteria.  The B12 is needed by the cow to breakdown cellulose (found in grass). There is a constituent of B12, called Cobalt.  Cobalt is found in soil, sometimes the soil may lack Cobalt.  This happens in coastal or heavy rainfall areas.  If the soil is depleted in Cobalt the farmer may supplement with a form of B12 to ensure the animals are able to breakdown the cellulose (found in its food) efficiently.  So essentially the B12 in cattle comes from it’s gut – very interesting!!!

Omega-3 Fatty Acid

This is interesting – so fish accumulate omega-3 fatty acids they do not make these fatty acids.  The omega-3 fatty acids (Alpha-linolenic acid) comes from the consumption of microalgae or prey fish that have accumulated omega-3 fatty acids.  Boom there you go!  So, we don’t need to eat fish to get our omega-3’s.

Why is omega-3 fatty acids so good for us?  So, this is an essential fatty acid that the body needs yet is unable to make.  It is required for cell membrane function and there is a great amount of research indicating that the longer-chain omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are vital components for good health.  These omega-3 fatty acids are found mainly in fish, cold water fish, such as salmon, mackerel, herring, and halibut.

Without a healthy cell membrane, cells lose their ability to hold water, vital nutrients, and electrolytes.  Without the right types of fats in cell membranes, cells simply do not function properly.  Cells lose their ability to communicate with other cells and be controlled by regulating hormones.  This is heavy!

The omega-3 fatty acid can be found in a variety of foods including cold water fish, linseed/flaxseed oil, walnuts, pecan nuts and chia seeds.  For more information on this go the heart foundation website.

We then went onto speak about the environmental impact that farming livestock is having on our environment.  This is a discussion for another time, I’m not a vegan but he certainly challenged my thinking and raised questions that, at the time, I didn’t have the answer to.

What did we eat?

For diner I roasted portobello mushrooms with Extra Virgin Olive Oil, fresh garlic and herbs.  It was served with roasted brussels sprouts and lentil salad.  The meal was divine, satiating and refreshing.  I didn’t capture this spectacular feast but will post the recipe once I make it again.  I really enjoyed the challenge of cooking with a beautiful variety of fresh vegetables.  You wouldn’t believe it, but roasted brussels sprouts actually has its fair share of omega-3’s.

So next time your stuck for ideas, perhaps play around with spicing up different vegetables that you wouldn’t normally eat.



Photo by Keenan Loo on Unsplash



Thanks to ETC- Enterprise Training Ltd for having me over to chat to a great group of motivated youths who are completing the Transition to Work program.  We had such an engaging morning talking about all things to do with nutrition.

The more I chat with people about nutrition, the more I realise how confused people are by mass media and marketing campaigns.  Nutrition does not need to be confusing and complicated.  During our session we spoke about consumerism and marketing and how that is having a huge impact on our society’s health.  We spoke about diets and the latest trends, I had questions coming my way about paleo, keto, low carb, no carb diets.  We got into the scientific facts about carbohydrates and identified the difference between and what is a simple carbohydrate and what is a complex carbohydrate.

Debunking fats is always a very interesting discussion, as it does come down to the science and the structure of the fat.  Fat isn’t just fat, there are many types of fats and some fats are essential for our health whilst others can have a detrimental effect on our health.  Anyway, it was an awesome session, to have an engaged audience is a positive outcome.

We also got to cook and eat some delicious food.  Last week’s feast was a Thai Beef Salad.

I believe it got the thumbs up!

See this recipe!

Are you getting enough greens this winter?

Hi There,

Well, winter is well and truly here!  I don’t known about you but if I’m being honest here, I’m going to say that I don’t think I”m getting enough veg at the moment.  As hard as I try I just don’t feel like it.  I just feel like simple food, tomato, hummus and avocado on a rice cake seems to be my go to at the moment.  Possibly with a couple of baby spinach leaves (token really).  So how are you going with your greens?  Getting your intake?  I thought I would give a few tips and reminders on why increasing your greens intake over winter supports your health.

  1. Add a handful of baby spinach to any warm dish – just place it in the bottom of your bowl before serving your warm slow cooked meal, or your nourishing soup, or just add to your salad.  Baby spinach gives you a good amount of iron, folate, Vitamin B6, Vitamin C and Calcium to name a few, the benefits are endless.  Spinach, whether it be frozen, baby or silverbeet needs to be your friend.  It’ll help keep away those nasty germs this winter!
  2. Zucchini – you can grate/dice/chop it and add it to everything you make.  I grate zucchini the same way you would grate cheese.  It adds fibre, vitamin C, potassium and folate to your meal.  It is a great vegetable for taking on the flavours.  Personally I like it best roasted or in a ratatouille.
  3. The green beans taste amazing at the moment, my youngest is very happy to eat them raw.  They are such a great addition to a slow cooked meal, or they are delicious cooked in a little bit of butter and a sprinkle of crushed roasted almonds on top, to serve as a side dish.
  4. Use broccoli, I normally just steam it, my kids love it.  Most meals in my family at least have broccoli, if I haven’t got anything else.  If your gut tolerates broccoli then make sure you have it regularly. It’s a fabulous source of Vitamin C and it has Calcium to enable the Vitamin C to be absorbed. It is also rich in Vitamin B’s.

So you can see that eating your greens, will definitely help keep those nasty winter chills away.  When your next at your green grocer be sure to add more greens to your trolley or basket.

Have a great day.

Amanda x


Happy New Year!

Happy New Year!

Happy New Year!

Welcome to Healthy Behaviour 2018.  I hope everyone has had a lovely little break spending time with family, friends and loved ones.

Setting new years resolutions and goals are upon us… how is everyone feeling about the year ahead?  I’m excited, a fresh year, new thoughts, ideas and goals are so motivating and exciting.  January is the time of year where we get to stop for a week or two, think, prioritise and reset.

Have you asked yourself, how are you feeling this year?  Are you ready to take on this new year with renewed energy, vigour and determination?  Hopefully you are feeling very positive and motivated to make the most of this year ahead.  Focusing on what is important to you, whether that be spending more time with loved ones, being more active this year, getting outside and enjoying this amazing place that we live in.  Or it could be focusing on reading more books and taking more time to relax and support your health, perhaps losing a little weight.  This is the time to reset, enjoy this time!

One thing to think about is setting realistic and achievable goals to ensure you are setting yourself up for positive results to keep you focused and on course.  I suggest you check in with yourself every quarter, give yourself half a day to check-in at least four times a year.  Book it into your calendar, prioritise this!

I would love to hear how you get on with your goals for the year.

All the best for a wonderful 2018!

Yours in nutritional health,


Finding your Mojo – by Amanda Fletcher, Healthy Behaviour

Well, I don’t know if it is the same for you but I have just had roughly 10 days off hanging out with kids, family and friends.  So much fun, we were out of routine – slept in a little, didn’t do an enormous amount of exercise and just really ate what we felt like.  We were away from our home and enjoyed kicking back and having some yummy treats and hanging out together.  We all needed a little time out.  Being out of routine is great but then it’s always great getting back into routine.

So getting back into a routine for me means getting back into looking after myself, planning ahead and getting focused.  That means meal planning, stocking my fridge and pantry with healthy treats and snacks for the kids to enjoy, being organised and generally focusing on the nutritional health of my family.  Not to say that I don’t in the holidays but I do slacken off a little, that’s life!

Do you meal plan?  It’s the only way to go I think!!!!  Keep it simple, during the week.  The days that I have some time to be in the kitchen I give a bit more love and care into what the family has but on those days were we are walking in the door at 6:30 at night… I just make sure that they have lots of veggies (my number 1 rule), a good source of protein (egg, chicken, fish, steak – something that doesn’t take long to cook or is left over from the night before) and a small amount of starchy carbohydrates.  I like to fill everyone up on the veggies before the starchy carb just to make sure they do eat the fresh vegetables.  It’s all too common the saying but “I’m full, I couldn’t possibly fit another thing in”…

So, my meal plan this week looks like this:

Tuesday night:                  Salmon with roasted cauliflower, sweet potato, broccoli, spinach with tamari and sesame seeds                                                  dressing

Wednesday night:           Egg with salad (it’s a late night for me)

Thursday night:                Spag bol with a stack of veggies in the bolognaise

Friday night:                      Home-made pizzas with delicious salad that the kids love

Saturday:                           Slow cooked lamb with amazing salad

Sunday:                              My husband has a go and cooking something delicious and nutritious from my Health in a Box                                                     recipes, can’t wait.

Have you done your meal plan?  Getting back into routine can feel liberating as you are once again in control…

Give it a go!


Amanda x


Winter, a time to focus on eating a variety of vegetables

daves market update 20th june 2017I love winter for so many reasons… The days are so fresh, the air is crisp and you can see all the way to the mountains.  The food that we eat in winter is so nourishing, warming and comforting.  I love making soups, slow cooked meat and vegetable meals… We all want and like to eat more hearty filling foods in winter.  It’s natural but it’s also easy for a kilo or two to sneak on without even noticing.

A few things to be mindful of when enjoying the comfort foods of winter.  Eat your meals slowly, give your gut the time to digest the food you are giving it and enjoy each wholesome mouthful, I promise you will fill up on less food.

I love slow cooked meals it’s a great way to get lots of nutrients into a one pot wonder during winter.  The process of slow cooking preserves the enzymes in meat and vegetables, the low heat extracts the cartilage, marrow and minerals from the meat and vegetables.  You can also cook with economical cuts of meat like the chuck, cheeks and shanks.  There is so much flavour that comes out of cooking something on low heat for a longer period of time.  Use the veggies as the base of your dish.  To avoid the extra kilos go for nutrient dense vegetables don’t bulk up your stew with the humble potato try to incorporate the colours of the rainbow in your dish, variety is the key.  With a variety comes more minerals, vitamins and antioxidants.  All of which our bodies need to fit off the winter germs.

Always put your vegetables first!!  Enjoy the nourishment that comes with winter.


Welcome to 2017 – By Amanda Fletcher

Well, here we are, another year older and wiser, and once again feeling motivated to take on the new year with renewed vigor and enthusiasm to achieve our next dream or goal…..

Have you come up with any New Year’s resolutions?  The common chat amongst my friends is that they are going to lose weight this year.  To do this they might cut out the bread, the pasta, the dairy, the sugar and the alcohol.  It all sounds like a ‘cleansing’ thing to do, but if other years are anything to go by it is likely to be difficult to maintain for any length of time….

My tip for losing weight is ‘write it down’.  Be honest and write down what you’ve eaten for the day, then look at it and assess.  Ask yourself the question ‘Is this a stretch from the truth?’ or are you happy with what you have said you have eaten today.  Remember, even when you are starving at 6pm after getting home from work, it is important to write down everything that you put in your mouth.  I guarantee you won’t eat as much as you would normally eat.  Then ask yourself did I really need that food?  Or was I eating out of habit? Another tip is to keep healthy snacks in your cupboard at all times – so that when you do feel like the urge to eat after work you can snack on a healthy option (think carrots and hummus), not a sugar or saturated fat option.Image result for image carrot and hummus

Another very important tip to remember is that there is no one size fits all solution to your weight loss, don’t compare.  What may have worked for a colleague/partner or friend may not work for you.  We are all different and our bodies respond differently to food types.  This is due to your gut biome and your genetic make-up.

It is also important to remember that marketing can lead you down the wrong garden path.  Just because the packaging says that the Superfood gives you the antioxidants that will rid you of your free radicals that doesn’t mean you need to over indulge on the goji berries to make up for the jelly babies you ate earlier on in the day.  Be sensible, go for variety and portion control.  Set the foundations for your year ahead, start thinking and eating about food the right way.

If you need a little more guidance with your food choices, please call Amanda at Healthy Behaviour.

Have a great day!


The Biology Of Stress – By Karen Archer

Hormones and Neurotransmitters made within us provide the foundations for life. They exist for our survival – as a species and as individuals – driving us to achieve the things we need and want. Their interactions result in both good and bad feelings and emotion. Love, trust, motivation, energy – or lack of – are dependent on these chemicals.

Biology of StressCortisol: the Stress hormone, makes us paranoid and distrustful, erodes our positive hormones; reducing love, trust and empathy.

Adrenalin: stimulated with Cortisol. Increases our heart rate, fat burning, sugar released into blood for quick energy.

Dopamine: responsible for reward, pleasure and moving towards our goals. Double edged sword for its role in addiction.

Endorphins: Relieve pain, helps us feel good. We can do anything in the presence of high enough levels.

Serotonin: improves our mood and socialisation, gives us pride and significance. Increases connections and gratitude.

Oxytocin: the love hormone. Critical to bond with others, high levels in mums who have just given birth. Creates trust, altruism and generosity towards the ones we love and in our community.

Self Care, Nutrition and Fitness
Self Care happens when:

  • Have a positive influence in our lives including a mentor and a support network
  • Develop Resilience
  • Exercise 4 times per week – helps to deal with stress and keeps you fit (Endorphins)
  • Eat a healthy diet – stress uses up lots of nutrients especially minerals
  • Don’t drink too much alcohol, smoke or use drugs – reduce coffee (Dopamine/addiction)
  • Get help when you need it – especially if you feel overwhelmed and not coping
  • Be organised, have regular routines and plan your day, including meal times (Serotonin)
  • Time out for YOU including Relaxation –music, reading, have a bath, watch a funny video, deep breathing and exercise.

General Food Guidelines:

  • Protein – Salmon, sardines, mackerel/mullet, tuna, Eggs, Tofu, Kangaroo
  • Legumes: soy beans, lentils, kidney beans
  • Healthy Oils – Olive, Avocado, linseed/flaxseed, Nuts and Seeds, Fish.
  • Vegetables – All different colours – fresh as a salad or steamed not fried
  • Fruit – Berries, Citrus, Figs
  • Wholegrains – Brown Rice, Wholegrain bread,
  • Drink Water, Herbal Tea, Mineral Water


AVOID: Fast food, processed food, fatty and sugary foods ie. Lollies, softdrink, fried food

Emergency Help

Seek expert herbalist and nutritionist advice, especially if taking Medication, Breastfeeding or Pregnant! Don’t do it alone…

  • Herbs – St Johns Wort, Kava, Withania, Lemon Balm to name a few
  • Amino Acids – N-Acetyl Cysteine, Tyrosine, Tryptophan
  • Cofactors – B vitamins, Antioxidants, Anti-Inflammatories, Fatty Acids

Tips for a stress free Christmas

Most people love Christmas, it’s a time for celebrating, a time for sharing, a time for giving and a time for loving.  However, for some it’s hard.  Whether that is from a financial point of view or an emotional point of view, we all have our personal experience of what Christmas means to us.

healthy-behaviour-christmas-timeSome can find this time of year stressful – you may think I always spend too much money or I always put on weight at this time of year or I tend to feel blue at this time of year.  Below are a few tips on how to stop placing such emotional pressure on yourself this festive season.

1st Tip

Be Mindful: Be mindful not only for yourself but of those around you.  If you notice a friend or colleague being distant/quiet or not quit themselves, remind yourself everyone has a different journey to take over the Christmas period.  Take time out of your day and make time for them, sometimes that’s all people need is someone they can talk to.healthy-behaviour-mindfullness

If you over indulge (lets’ face it we all do around this time of year), don’t judge yourself but be mindful of what’s gone in… If you had three lots of deserts at lunch, then ask yourself do I need that extra slice of pudding at dinner time?  Same goes for alcohol, if you have more than your fare share in one day be mindful and think that you may not need that extra beer or that extra champagne the following day.  Perhaps consider something that could be more refreshing and cleansing for your liver – perhaps a veggie Juice with lots of parsley, beetroot and ginger!!!

2nd Tip

Move: get out there and move your body… anyway you can.  Arrange to meet a friend a relative someone.  If you can’t keep yourself accountable then arrange to meet someone this tends to hold you accountable for your actions, you can’t let that person down and not meet them.  healthy-behaviour-move-itGo for a walk, go for a swim, take your family to the beach, play tennis do something that involves moving the blood around the body.  Any type of physical activity will lead to a happier healthier you.  When we over indulge we always feel tired and lethargic, moving increases your energy levels and your endorphin levels… we feel good and love the company of a friend or family member.

3rd Tip

healthy-behaviour-hydrationHydration: I know you’ve heard it 1,000 times before but the more hydrated you are the better you will feel over the festive period.  Every cell in our body needs water to function, did you know that 60% of every cell in your body is made up of fluid.  If we don’t have enough fluid in our system then our cells, our organs and our body can’t function at their optimum capacity.  We can go without food but we can’t survive a day without water… Hydration, Hydration, Hydration!!!!  Give it a go, I love H2O!!!


4th Tip

Plan Ahead: with whatever you are doing plan ahead.  If you know you are going out for dinner and drinks think about what you are going to have for breakfast and lunch… If you have too many presents to buy then start thinking about them now – don’t leave it to the last minute.  If Christmas is a hard time for you emotionally have something organised… don’t be left high and dry on Christmas Eve/Day or whenever it is that you don’t feel great.  Make sure you are going to have company.

5th Tip

Smile and have fun…. Enjoy the festive season and remember everything should be done in moderation!  Merry Christmas! xxx



Bach Flowers – Coming to your Emotional Rescue by Karen Archer

Have you heard of the wonderful product called Rescue Remedy? It’s a brilliant product, aimed at reducing these negative emotions such as fear, worry and anxiety that can be so destructive, and leave us feeling isolated and guilty. There are 38 Bach Flower Essences formulated by Dr. Edward Bach in England more than 80 years ago. The essences address negative emotions by flooding them with the positive energies from flowers. Each essence has an affinity for a different range of emotions – from worry and concern, to jetlag, to anxiety. In combination the 38 Bach Flower Essences can restore happiness and joy in adults, children and animals.

For example:

  • Mustard: Helps you when you feel suddenly depressed without reason.
  • Elm:You feel overwhelmed by your work load and matters of life and you feel depressed and exhausted.
  • Willow: Helps you when you have suffered adversity or misfortune and find it difficult to accept and leaves you feeling sorry for yourself.

If you would like to try them, call me for a quick rundown. They are low cost, effective and have no side effects. For the full list see below.



“The jovial, cheerful, humorous people who love peace and are distressed by argument or quarrel, to avoid which they will agree to give up much. Though generally they have troubles and are tormented and restless and worried in mind or in body, they hide their cares behind their humor and are considered very good friends to know. They often take alcohol or drugs in excess, to stimulate them and help themselves bear their trials with cheerfulness.” – Dr. Edward Bach
Addiction, unhappy, anxiety, insomnia
Human Indication: Mental torment behind a brave face. Appear care-free and humorous in order to mask anxieties and unhappiness.


“Vague unknown fears  for which there can be given no explanation, no reason. It is a terror that something awful is going to happen even though it is unclear what exactly. These vague inexplicable fears may haunt by night or day. Sufferers may often be afraid to tell their trouble to others.” – Dr. Edward Bach
Fear, worries, unknown fears
Human Indication:  Fears and worries of unknown origin.
Pet Indication:  Vague or unaccountable fears.  Appearing agitated for no apparent reason


“For those who feel the need to see more good and beauty in all that surrounds them. And, although much appears to be wrong, to have the ability to see the good growing within. So as to be able to be more tolerant, lenient and understanding of the different way each individual and all things are working to their own perfection.” – Dr. Edward Bach
Intolerance, critical, lack of compassion
Human Indication:  When you need more tolerance toward other people.
Animal/Pet indication:  Intolerance toward animals, people, events and situations


“Kind, quiet, gentle people who are over-anxious to serve others. They overtax their strength in their endeavors. Their wish so grows upon them that they become more servants than willing helpers. Their good nature leads them to do more than their own share of work, and in so doing they may neglect their own particular mission in life” – Dr. Edward Bach
Weak-willed,  bullied, unable to say no, imposed on, lack energy, tired, timid, passive, quiet
Human indication:  When you have a hard time saying NO and therefore easily get imposed on.


“Those who have not sufficient confidence in themselves to make their own decisions. They constantly seek advice from others, and are often misguided” – Dr. Edward Bach
Confirmation, seeking advice, do not trust own wisdom or judgment
Human indication:  When you do not trust your own judgment in decision-making.

Cherry Plum

“Fear of mind being over-strained, of reason giving away, of doing fearful and dreaded things, not wished and known wrong, yet there comes the thought and impulse to do them.” – Dr. Edward Bach
Fear of losing control, temper tantrum, breakdown, abusive, rage, explode
Human indication:  When you are in deep despair and feel like you are going to “lose it.”
Animal/Pet indication:  A loss of self-control, violent scratching

Chestnut Bud

“For those who do not take full advantage of observation and experience, and who take a longer time than others to learn the lessons of daily life. Whereas one experience would be enough for some, such people find it necessary to have more, sometimes several, before the lesson is learned. Therefore, to their regret, they find themselves having to make the same error on different occasions when once would have been enough, or observation of others could have spared them even that one fault.” – Dr. Edward Bach
Learning, repeating mistakes
Human indication:  Keeps repeating the same mistake, doesn’t learn from past mistakes
Animal/Pet indication:  Repeated unsuccessful behavior patterns, doesn’t learn from past mistakes


“Those who are very mindful of the needs of others they tend to be over-full of care for children, relatives, friends, always finding something that should be put right. They are continually correcting what they consider wrong, and enjoy doing so. They desire that those for whom they care should be near them” – Dr. Edward Bach

Keywords: Possessive, over-protective, self-centered, critical, nagging, self-pity, easily offended, manipulating, demanding
Human indication:  When you find yourself manipulating and controlling your loved ones.
Animal/Pet indication:  Possessive in nature, very territorial, manipulating, loving to be in control.


“Those who are dreamy, drowsy, not fully awake, no great interest in life. Quiet people, not really happy in their present circumstances, living more in the future than in the present; living in hopes of happier times when their ideals may come true. In illness some make little or no effort to get well, and in certain cases may even look forward to death, in the hope of better times; or maybe, meeting again some beloved one whom they have lost.” – Dr. Edward Bach

Keywords: Daydreaming, dreaminess, withdrawing, lack of concentration
Human indication: When you have a tendency to live in your own dream world with little interest in the real world, accident prone, daydreaming.
Animal/Pet indication: No apparent interest in the world around them; animals that sleep all the time, have trouble paying attention, or seem to live more in a dream than in the present


Crab Apple

“This is the remedy of cleansing. For those who feel as if they have something not quite clean about themselves. Often it is something of apparently little importance, in others there may be more serious disease which is almost disregarded compared to the one thing on which they concentrate. In both types they are anxious to be free from the one particular thing which is greatest in their minds and which seems so essential to them that it should be cured. They become despondent if treatment fails. Being a cleanser, this remedy purifies wounds if the patient has reason to believe that some poison has entered which must be drawn out.” – Dr. Edward Bach

Keywords: Cleansing, poor self image, sense of not being clean, obsessive, poor self image
Human indication:  When you feel unclean or have a hard time accepting your own self image.
Cleansing: Use externally on ringworm, rashes and warts.
Animal/Pet indication:  Obsessive cleanliness, fastidiousness; excessive grooming.  Pets with rashes



“Those who are doing good work, are following the calling of their life and who hope to do something of importance, and this often for the benefit of humanity. At times there may be periods of depression when they feel that the task they have undertaken is too difficult, and not within the power of a human being.” – Dr. Edward Bach

Keywords: Depression overwhelmed by responsibilities, despondent, exhausted
Human indication:  Feeling overwhelmed and depressed, there is too much to do and you don’t feel that you can do it all.
Animal/Pet indication:  Overwhelmed by a sense of responsibility from a temporary circumstance, abandoning their litter



“Those who are easily discouraged. They may be progressing well in illness or in the affairs of their daily life, but any small delay or hindrance to progress causes doubt and soon disheartens them.” – Dr. Edward Bach

Keywords: Discouraged, depressed
Human indication:  When you easily get discouraged when faced with difficulties.
Animal/Pet indication:  Despondency due to a setback; e.g.; not going for a walk as usual creates lethargy and sadness



“Very great hopelessness, they have given up belief that more can be done for them. Under persuasion or to please others they may try different treatments, at the same time assuring those around that there is so little hope of relief.” – Dr. Edward Bach

Keywords: Hopelessness, despair, pessimism
Human indication:  When you have the feeling of extreme hopelessness and despair.
Animal/Pet indication: Feeling a hopeless despair


“Those who are always seeking the companionship of anyone who may be available, as they find it necessary to discuss their own affairs with others, no matter who it may be. They are very unhappy if they have to be alone for any length of time.” – Dr. Edward Bach

Keywords: Talkative, demand attention, dislike being alone, lonely
Human indication:  Helps when you are preoccupied with own ailments and problems.
Animal/pet indication:  Overly concerned with companionship, very demanding for attention, constant barking.



“For those who are sometimes attacked by thoughts of such kind as jealousy, envy, revenge, suspicion. For the different forms of vexation. Within themselves they may suffer much, often when there is no real cause for their unhappiness.” – Dr. Edward Bach
Envy, jealousy, hate, insecurity, suspicious, aggressive, needs compassion
Human indication:  When you need to overcome the feeling of hate, envy and jealousy.
Animal/pet indication:  Jealousy of other animals or a new baby in the home. Angry growling, hissing, barking, snapping or unprovoked attacks


“Those who live much in the past, perhaps a time of great happiness, or memories of a lost friend, or ambitions which have not come true. They do not expect further happiness such as they have had.” – Dr. Edward Bach

Keyword: Homesickness, nostalgia, bereavement
Human indication:  For over-attachment to past memories good or bad, can’t let go of the past, homesickness.
Animal/pet indication:  Homesickness or over-attachment to the past.  Loss of owner or home


“For those who feel that they have not sufficient strength, mentally or physically, to carry the burden of life placed upon them; the affairs of every day seem too much for them to accomplish, though they generally succeed in fulfilling their task. For those who believe that some part, of mind or body, needs to be strengthened before they can easily fulfill their work.” – Dr. Edward Bach

Keyword: Weariness, bores, tired, needs strength, overworked, procrastination, doubting own abilities
Human indication: For weariness, mental rather that physical, the “Monday morning” feeling with a sense of staleness and lack of variety in life.
Animal/pet indication: Lethargy or lack of enthusiasm to go anywhere, but once engaged in an activity or game is fully involved


“Those who are quick in thought and action and who wish all things to be done without hesitation or delay. When ill they are anxious for a hasty recovery. They find it very difficult to be patient with people who are slow as they consider it wrong and a waste of time, and they will Endeavour to make such people quicker in all ways. They often prefer to work and think alone, so that they can do everything at their own speed.” – Dr. Edward Bach
Impatience, irritated, nervy, frustration, fidgety, accident-prone, hasty
Human indication: Suitable for people who are easily irritated and impatient. They speak and think quickly, and are energetic, but tense.
Animal/pet indication: Impatient and seeming to have boundless energy, can’t wait to go for a walk or rushes ahead


“For those who do not consider themselves as good or capable as those around them, who expect failure, who feel that they will never be a success, an so do not venture or make a strong enough attempt to succeed.” – Dr. Edward Bach
Lack of confidence, depressed, discouraged, feeling of inferiority
Human indication:  When you need more self-confidence.
Animal/pet indication:  Lack of self-confidence or avoiding situations where they have to perform.


“Fear of worldly things, illness, pain, accidents, poverty, of dark, of being alone, of misfortune. The fears of everyday life. These people quietly and secretly bear their dread; they do not freely speak of it to others.” – Dr. Edward Bach
Fear, blushing, stammering, shyness, timid, sensitive, lack of courage
Human indication:  Fear of known things such as fear of being alone, fear of spiders, fear of flying or fear of the dark.  Shyness is also a known fear.
Animal/pet indication:  For fears: afraid of lightening, visits to the vet. May shake or shiver when confronted. Shy and timid animals.


“Those who are liable to times of gloom or even despair, as though a cold dark cloud overshadowed them and hid the light and the joy of life. It may not be possible to give any reason or explanation for such attacks. Under these conditions it is almost impossible to appear happy or cheerful.” – Dr. Edward Bach
Depression, deep gloom for no reason
Human indication:  When you feel depressed for no reason. Like a dark cloud that destroys normal cheerfulness.
Animal/pet indication:  If your pet seems depressed for no reason


“For those who are struggling and fighting strongly to get well, or in connection with the affairs of their daily life. They will go on trying one thing after another, though their case may seem hopeless. They will fight on. They are discontented with themselves if illness interferes with their duties or helping others. They are brave people, fighting against great difficulties, without loss of hope of effort.” – Dr. Edward Bach
Exhaustion, overwork, workaholic, fatigued, over-achiever
Human Indication:  When you are exhausted, but keep struggling on.
Animal/Pet Indication:  If your pet keep struggling although it is exhausted, never seem to quit.


“Those who have suffered much mentally or physically and are so exhausted and weary that they feel they have no more strength to make any effort. Daily life is hard work for them, without pleasure.” – Dr. Edward Bach
Lack of energy, fatigue, convalescence
Human indication:  When you are exhausted with no reserves of strength or energy.
Animal/pet indication:  Exhaustion, fatigue due to overwork: for working animals or those involved in racing, competitive events or shows.


“For those who blame themselves. Even when successful they think they could have done better, and are never satisfied with the decisions they make. Would this remedy help me to stop blaming myself for everything?” – Dr. Edward Bach
Guilt, self-reproach, humble, apologetic, shame, unworthy, undeserving
Human indication:  When you feel guilt and self-reproach, not necessarily based on any actual wrong-doing but destroys the possibility of joy in living.
Animal/pet indication: If an animal feel shame or guilt for which something it cannot control


Red Chestnut
“For those who find it difficult not to be anxious for other people. Often they have ceased to worry about themselves, but for those of.” – Dr. Edward Bach
Worried, over-concern, fear
Human indication:  When you feel over-concerned and worried for others.


Rock Rose
“The remedy of emergency for cases where there even appears no hope. In accident serious or sudden illness, or when the patient is very frightened or terrified, or if the conditions is serious enough to cause great fear to those around. If the patient is not conscious the lips may be moistened with the remedy.” – Dr. Edward Bach
Keywords: Frozen fear, terror
Human indication: When you feel terror, or after a nightmare. The feeling that you cannot react or move.
Animal/pet indication: Terror, panic-stricken: body trembling, cowers or runs away. Deer in the head light.


Rock Water
“Those who are very strict in their way of living; they deny themselves many of the joys and pleasures of life because they consider it might interfere with their work. They are hard masters to themselves. They wish to be well and strong and active, and will do anything which they believe will keep them so. They hope to be examples which will appeal to others who may then follow their ideas and be better as a result.” – Dr. Edward Bach
Self repression, self denial, self perfection, overwork, self-sacrificing, opinionated
Human indication: Is indicated when you are too strict and set too-high standards for yourself, to the point of self-domination and self-martyrdom


“Those who suffer much from being unable to decide between two things, first one seeming right then the other. They are usually quiet people, and bear their difficulty alone, as they are not inclined to discuss it with others.” – Dr. Edward Bach
Indecision, imbalance, uncertainty, dizziness
Human indication:  When you suffer from indecision, particularly when faced with two choices.
Animal/pet indication: Animals who can’t make up their mind; any swinging behavior pattern (eats/doesn’t, sleeps a lot/no sleep).

Star of Bethlehem
“For those in great distress under conditions which for a time produce great unhappiness. The shock of serious news, the loss of someone dear, the fright following an accident, and such like. For those who for a time refuse to be consoled, this remedy brings comfort.” – Dr. Edward Bach
Trauma, after effect of shock, post traumatic stress
Human indication: For after effects of trauma or traumatic experience.
Animal/pet indication:  Abused, mistreated in the past. Trauma or shock.


Sweet Chestnut
“For those moments which happen to some people when the anguish is so great as to seem to be unbearable. When the mind or body feels as if it had borne to the uttermost limit of its endurance, and that now it must give way. When it seems there is nothing but destruction and annihilation left to face.” – Dr. Edward Bach
Extreme mental anguish, hopeless despair, intense sorrow
Human indication:  When you feel hopeless despair, and you feel an intense sorrow and feel destroyed by it.


“Those with fixed principles and ideas, which they are confident are right, and which they very rarely change. They have a great wish to convert all around them to their own views of life. They are strong of will and have much courage when they are convinced of those things that they wish to teach. In illness they struggle on long after many would have given up their duties.” – Dr. Edward Bach
Over-enthusiasm, hyper-active, fanatical, highly strung
Human indication:  For people who are strong-willed and highly strung with minds that race ahead of events.
Animal/pet indication:  Enthusiastic, always want to be involved, high strung.


“Very Capable people, certain of their own ability, confident of success. Being so assured, they think that it would be for the benefit of others if they could be persuaded to do things as they themselves do, or as they are certain is right. Even in illness they will direct their attendants. They may be of great value in emergency.” – Dr. Edward Bach
Domineering, inflexible, very capable, gifted, bullying, aggressive
Human indication:  For those who dominate others. They know better than everyone else and put others down.
Animal/pet indication:  Authoritative, dominant even over their owners.


“For those who have definite ideals and ambitions in life and are fulfilling them, but on rare occasions are tempted to be led away from their own ideas, aims and work by the enthusiasm convictions or strong opinions of others. The remedy gives constancy and protection from outside influences.” – Dr. Edward Bach
Change, link breaker, menopause, puberty, moving, let go of the past, protection
Human indication:  Protection from outside influences and energies. Helps you adjust to major changes.
Animal/pet indication:  For any period of change.


Water Violet
“For those who in health or illness like to be alone. Very quiet people, who move about without noise, they are aloof, leave people alone and go their own way. Often clever and talented. Their peace and calmness is a blessing to those around them.” – Dr. Edward Bach
Proud, aloof, lonely, anti-social, disdainful, condescending, self-reliant, private
Human indication:  People who feel lonely because they have a tendency to appear proud and anti-social.
Animal/pet indication:  Unfriendly, stand-offish, they do not invite or welcome cuddles, petting or obvious affection.


White Chestnut
“For those who cannot prevent thoughts, ideas, arguments which they do not desire from entering their minds. Usually at such times when the interest of the moment is not strong enough to keep the mind full. Thoughts which worry and still remain, or if for a time thrown out, will return. They seem to circle round and round and cause mental torture. The presence of such unpleasant thoughts drives out peace and interferes with being able to think only of the work or pleasure of the day.” – Dr. Edward Bach
  Repeated unwanted thoughts, mental arguments, concentration, sleeplessness, insomnia.
Human Indication:  When you mind is cluttered with thoughts or mental arguments. You may be unable to sleep because of the thoughts.


Wild Oat
“Those who have ambitions to do something of prominence in life, who wish to have much experience, and to enjoy all that which is possible for them, to take life to the full. Their difficulty is to determine what occupation to follow; as although their ambitions are strong, they have no calling which appeals to them above all others. This may cause delay and dissatisfaction.” – Dr. Edward Bach
Cross-road in life, decision making, lack of clarity, drifting in life
Human indication:  When you are uncertain of correct path in life.  Helpful when you need to make important decisions.
Animal/pet indication:   Loss of sense of direction or purpose; especially good for working or show animals who are being retired.


Wild Rose
“Those who without apparently sufficient reason become resigned to all that happens, and just glide through life, take it as it is, without any effort to improve things and find some joy. They have surrendered to the struggle of life without complaint.” – Dr. Edward Bach
Apathy, resignation, lost motivation, lack of ambition
Human indication:  For anyone who is resigned to an unpleasant situation whether illness, a monotonous life or uncongenial work.
Animal/pet indication:  Lack of energy, enthusiasm, submissive and disinterested.


“For those who have suffered adversity or misfortune and find these difficult to accept, without complaint or resentment, as they judge life much by the success which it brings. They feel that they have not deserved so great a trial that it was unjust, and they become embittered. They often take less interest and are less active in those things of life which they had previously enjoyed.” – Dr. Edward Bach
Self pity, resentment, short-changed, poor me, sulky, irritable, grumbling, bitterness, blame, complain
Human indication:  When you feel resentment, self-pity and bitterness.  You would like to regain a sense of humor and proportion.
Animal/pet indication: Sulky, self pity


What’s Coming Up!

Karen and Amanda will be doing a met and greet the Healthy Behaviour team On Tuesday 8th November, 2016 at 6pm, in the clinic.  We are going to have a chat about Foods – they aren’t what we think they are.  Check out our flyer here.

The next Healthy and Wealthy talk will be held at Morgans Boardroom on Wednesday 23rd November at 6pm.  If you’re interested in attending please either let myself or contact Michelle to secure your spot.