Look and feel even better this year with 4 simple practices

Thursday, January 21, 2016 12:22:35 PM Pacific/Auckland

By Kim Bulder, Naturopath & Medical Herbalist

Forget about New Year resolutions and complex health regimes, here are some simple practices you can start right now that will quickly have you looking and feeling a whole lot better.
















So many convenient foods offer little more than calories, leaving you overfed yet undernourished. But preparing nutrient-dense meals is not difficult. It’s simply a matter of focusing on natural unprocessed foods, kept as close to their natural state as possible.                                                

Smoothies and cold or hot soups are an easy way to pack more nutrients into your diet and can be tailored to your own taste – so get creative!

Smoothie tips and tricks:

  • Add creaminess and thickness with frozen bananas, avocado, fresh coconut or nuts (see below);
  • Raw nuts or nut butters (almond, cashew, walnut, hazelnut) are highly nutritious and can transform a smoothie (soak raw nuts in water overnight to make them softer and more digestible);
  • Fresh herbs like mint, parsley or basil add a lovely freshness and work well with both sweet and savoury blends (cucumber, strawberry and mint is a current favourite);
  • Cucumber, watermelon, lettuce and frozen grapes are cooling and add lots of liquid without an overpowering flavour;
  • Pure manuka honey adds a nourishing sweetness and bee pollen granules are a high-protein nutrient boost;
  • There’s no need for any other liquids apart from a bit of water - a good blend of fresh ingredients gives all the flavour and creamy thickness you could want without the need for packaged milks or juices.
  • Try:















OK we all breathe, but the quality of our breathing is a whole other thing. If you find yourself sighing or yawning alot, or taking sudden sharp intakes of breath, it’s a pretty good indication that you are unconsciously holding your breath or shallow breathing. This is common when stressed or anxious, yet only serves to make you feel even more stressed or anxious.

Take notice of how often you find yourself holding your breath or breathing shallowly into the upper chest. Start breathing slowly through the nose without force, feeling your belly rise and ribcage gently expand into the back and sides as you breathe in. Notice the natural easy pause at the end of your exhalation, when for a moment everything is still.

Breathing properly can quickly calm your emotions, soothe digestive distress, and reset your body and mind to a more relaxed state. 

  • Try:



Using gentle natural products around the home reduces toxic exposure that affects the health of both ourselves and the environment.

 Cleaning – It’s true, housekeeping can be bad for your health. Many common cleaning products contain harmful chemicals which can be absorbed through contact with skin, eyes and respiratory passages, causing irritation and increasing the body’s toxic load.

Good old-fashioned baking soda and vinegar work well instead of harsh bathroom and kitchen cleaning agents, and for completely chemical-free cleaning a microfibre cloth will change your life. These only cost a couple of dollars, last forever, and work brilliantly with just warm water. 

Skincare - Avoid skincare products containing synthetic colours, fragrances, parabens, silicone and mineral oils. Look for gentle natural ingredients like Aloe vera, pure plant oils and manuka honey which have proven skincare benefits.

  • Try:




Small acts of kindness can help you as much as others. Recent research shows the more we perform kind acts the less we experience negative emotions. These acts of kindness don’t have to be grandiose – pay someone a heartfelt compliment or thank them unexpectedly, let a fellow motorist into the queue and give a smile and a wave when you’re let in… as well as feeling better maybe we’ll start a knock-on effect that will finally bring about world peace!

  • Try, Give, Share:


Happy New Year!

Posted in Health & Wellness By

The Manuka Shop