by | | Curated Content
August 6th 2025
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WellBeing Magazine
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My chicken and vegetable soup is legendary among my clients and their families, not just because it’s packed with nutrients but because it’s one of those recipes that brings hungry bellies to the table with smiles.
I’d love to let you in to a little secret: the magic of this soup isn’t just in its ingredients (though they’re rather supercharged). It’s in how it transforms your kitchen into a hub of warmth and connection. The gentle simmer of the stock, the aromatic herbs and the rainbow of vegetables create an invitation that’s hard to resist.
What makes this soup a family favourite? First, it’s incredibly versatile. I often tell parents that this recipe is their secret weapon for sneaking extra vegetables into their children’s bowls. The slow-simmered organic chicken creates a flavoursome base without needing vegetables to take centre stage.
While the ingredient list might look long, the method is wonderfully straightforward. Let time do the work for you. Sauté your aromatics, add your chicken and stock and let it bubble away while you do other things around the house. You might even like to put your feet up!
From a nutritional perspective, this soup is a healthy way to add macro and micronutrients into your meals. The organic chicken provides good-quality protein essential for growing bodies and maintaining energy levels. The rainbow of vegetables delivers a spectrum of vitamins and antioxidants that support everything from immune function to skin health.
I’m often asked why I include turmeric in the recipe. This golden spice, combined with the black pepper in the seasoning, creates a powerful anti-inflammatory duo that supports overall wellness. Thyme and rosemary are traditional digestive aids that help make this soup flavourful and gentle on sensitive tummies.
As a busy mum myself, I understand the importance of having nourishing meals ready to go. This soup freezes beautifully, making it perfect for those hectic weeknight suppers or last-minute lunch emergencies. I always recommend making a double batch — one for now and one for later.
The recipe is also incredibly adaptable. Don’t feel bound by the specific vegetables. Use what’s fresh, in season or what your family enjoys. The base recipe is forgiving and welcomes substitutions. Got extra zucchinis? Add them in. Prefer sweet potato? Swap it for the pumpkin. Make it work for your family’s tastes and needs.
What sets this soup apart from shop-bought versions is the quality of ingredients and the slow- cooking process. The gentle simmering extracts maximum nutrients from the bones and vegetables, creating a stock that’s both delicious and deeply nourishing. It’s the kind of meal that supports gut health, immune function and overall vitality, and no one has to know it’s “healthy”.
Involve children in the preparation process. Let them help wash vegetables, pull kale leaves off stems or stir the pot (with supervision, of course). When children participate in cooking, they’re more likely to try new ingredients and develop a positive relationship with nutritious foods.
This soup is the reset button after a busy day. It’s a hug in a bowl and a way to show love through food.
Chicken & Vegetable Soup for the Whole Family
Serves: 5–6
1 brown onion, diced
2 garlic cloves, diced
1 leek, diced
2 tbsp olive oil
1 tbsp thyme, divided
1 tbsp rosemary, divided
1⁄2 tsp turmeric
1 whole chicken (organic is preferable)
2L vegetable stock
Sea salt & pepper
4 carrots, diced
1⁄2 butternut pumpkin, diced
1 parsnip, diced
1 whole cauliflower, chopped
1 swede, diced
1⁄2 broccoli, chopped
4 leaves of kale, chopped
Seasoning & herbs (chilli flakes optional)
Sauté the onion, garlic and leek in olive oil until translucent in a deep stock pot. Add half the herbs and the turmeric and stir.
Once sautéed, place the whole chicken in and stir the onion mixture over the chicken. Then add the stock until it covers the chicken and stir.
Next, add the remaining thyme and rosemary, salt and pepper and stir.
Bring the chicken to a boil and let boil for 15 mins, then turn down the heat and simmer for 90 mins.
After 90 mins, remove the chicken. Shred the meat and discard the bones. Return the shredded chicken and add vegetables, apart from the broccoli and kale, to the stockpot.
Simmer for 30 mins, then add the kale and broccoli and simmer for 15 mins.
Top with fresh herbs, serve and enjoy.
Article featured in WellBeing Magazine 217
The post The art of nourishing your family appeared first on WellBeing Magazine.
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The art of nourishing your family
by | | Curated Content
August 6th 2025
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WellBeing Magazine
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Along with vitamins B12 and B6, folic acid is a major regulator of the DNA methylation processes in the body. Food sources include green leafy vegetables (folate is derived from the Latin for foliage), chickpeas, liver, fortified breads and cereals, and brewer’s yeast. Folate deficiency is considered one of the most common vitamin deficiencies in humans. Studies have also shown that a zinc deficiency can reduce the body’s efficiency in metabolising folate, as well as cause lower plasma folate and decreased folate in the liver.
In the 1960s, the discovery was made that folic acid was important in the prevention of neural tube defects in babies. In the ‘70s and ‘80s, it was shown to be a critical nutrient in the prevention of cervical dysplasia. Following this was the discovery that folic acid was essential for preventing atherosclerosis associated with increased homocysteine. Since then, a deficiency has also been linked to an increased risk of various cancers, including colorectal cancer.
Therapeutic uses
Pregnancy & neural tube defects
Folic acid is important because supplementation around the time of conception has been shown to lower the risk of babies being born with a neural tube defect such as spina bifida. This is an increasing issue with multiple births.
Hypomethylation & hypermethylation
Methylation is a critical metabolic process that occurs mainly in the liver and the gut. It involves modification of DNA in the regulation of gene expression. Undermethylation can result in increased inflammation and sensitivity to carcinogens, resulting in the tumour initiation process. Hypermethylation, on the other hand, can result in the suppression of the activity of tumour suppressor genes, thus increasing the progression of cancers. Bioavailable forms of folate may better support methylation metabolism.
Defects in the methylation process can occur from deficiency but also from a genetic abnormality of the methylenetetrahydrofolate reductase gene (MTHFR), leading to high homocysteine levels, which are in turn implicated in vascular thromboembolism, coronary artery disease (atherosclerosis), cataracts and cancer initiation (ie colorectal cancer).
Two large research cohort studies were conducted on 72,348 women in 1990–2010 and 44,504 men in 1986–2010. Plasma homocysteine and the link between diet and risk of peripheral artery disease (PAD) was examined. High homocysteine and low folic acid levels were associated, and dietary folate intake was inversely linked with risk of PAD in men but not in women.
Another study showed that elevated homocysteine levels were an independent risk factor for vascular disease and that low levels of folic acid (with vitamins B6 and B12) were critical in the regulation of homocysteine metabolism, deficiencies increasing the risk of myocardial infarction.
Folic acid & cognitive function
Folic acid in conjunction with vitamin B12 has been shown to lift cognitive function and reduce depression in the elderly and younger people. A deficiency can manifest as apathy, irritability, restless leg syndrome and a slowing of mental processes.
Digestive system
Folate deficiency worsens the breakdown of the gut lining, leading to inflammation, diarrhoea, ulcers, colitis, poor absorption and further deficiencies. Cracks in the corners of the mouth and a swollen tongue are other symptoms.
Haematological
Low folic acid and vitamin B12 lead to pernicious anaemia, along with low white cells and natural killer cells (increased risk of infection), as well as low platelets (increased risk of bleeding).
Drug-nutrient interactions
Folate levels may be reduced by anticonvulsant medication for epilepsy (and supplementation may in turn reduce the effectiveness of the medication); oestrogens and the contraceptive pill; sulfasalazine and cholestyramine (reduce absorption); and methotrexate and similar drugs are antagonistic, so supplementing folic acid will reduce side effects.
Folic acid for all?
While folic acid deficiency is very common, fortifying foods with this nutrient has raised issues that need to be considered. A high level of folic acid and low B12 in older people has been associated with increased risk of cognitive impairment and anaemia. In pregnant women, high levels have resulted in increased risk of insulin resistance and obesity in their children. Folate has a dual effect on cancer: protecting against cancer initiation but increasing the progression and growth of precancerous cells. The research is therefore suggesting that a high folic acid intake may be harmful for some people. As our understanding of genetics and personalised nutrition grows, the conversation around folate is evolving, especially in relation to mental health, detoxification and hormone balance.
References available on request.
Article Featured in WellBeing Magazine 217
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Folic Acid
by | | Curated Content
August 6th 2025
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WellBeing Magazine
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Just 25 minutes of this HIIT workout can boost strength, mood and focus—making it the perfect workout for a busy, wellness-focused lifestyle.
Finding an effective and efficient workout routine can be a challenge, especially with a busy work-family life. This is where high-intensity interval training (HIIT) makes its compelling case. With workouts lasting merely 25 minutes, HIIT not only fits seamlessly into our busy lives, but also plays a significant role in enhancing overall wellness. By targeting multiple muscle groups, providing cardiovascular benefits and promoting mental clarity, 25 minutes of HIIT can deliver impactful results that resonate throughout your work week and beyond.
HIIT workouts stimulate the release of endorphins, the “feel-good” hormones that can alleviate stress and anxiety. This not only enhances mood but may also improve focus and productivity in work-related tasks. Given that workplace stress is a common challenge in today’s fast-paced environment, the mental clarity gained from a 25-minute HIIT session can serve as a significant boost, enabling you to approach your work with improved concentration and creativity.
For many, the primary goal of any fitness regimen is muscle building and enhancing physical strength. However, more people are recognising that it forms the foundation of wellness by encompassing a holistic approach to health, which includes physical, mental and emotional wellbeing. Regular exercise is the first and foremost aspect of achieving wellness, and HIIT specifically addresses these facets effectively. The short bursts of intense exercise are not only physically invigorating but also foster a greater sense of mental resilience.
Why it’s effective
Understanding why only 25 minutes of HIIT can create a significant impact on your body is key to appreciating its efficacy. The methodology behind HIIT is rooted in its ability to drive your body to work at maximum capacity for short durations. Here’s how:
Intensity over duration: The essence of HIIT lies in its high intensity. Engaging in exercises at near-full effort for short bursts elevates your heart rate rapidly, leading to a higher calorie burn even after you’ve completed your workout. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means that your body continues to burn calories long after the workout is done.
Efficient time utilisation: With just 25 minutes, you can effectively combine cardio and strength training, maximising the potential of each session. Instead of spending hours doing a traditional gym routine, HIIT offers a time-efficient alternative that allows for comprehensive conditioning of both aerobic and anaerobic systems.
Variety and adaptability: A 25-minute HIIT workout can easily be tailored to fit your specific needs and preferences, making it easy to keep the routine fresh and engaging. You can include a variety of exercises that challenge different muscle groups, circumventing workout fatigue and maintaining motivation.
Rest periods improve performance: The short rest intervals in HIIT are crucial. They allow for a brief recovery that enables you to push harder during the intense phases. This recovery also leads to improved performance, as you’re able to maintain a high heart rate throughout the workout.
Major muscle groups
Throughout a HIIT workout, multiple muscle groups are activated in rapid succession, promoting increased strength and endurance. This polyarticular approach leads to functional fitness gains, translating to improved performance in daily activities. Here’s a quick overview of the major muscle groups involved:
Lower body: Engaging the leg muscles through squats, lunges and jumps builds both muscle strength and power, crucial for activities such as walking, running and climbing stairs.
Core: A strong core helps stabilise the entire body, from improving posture to enhancing balance, which is beneficial for both athletic performance and daily life.
Upper body: By targeting the arms, shoulders and chest, HIIT enhances upper-body strength, improving functional capabilities such as lifting and pushing.
Article featured in WellBeing Magazine 217
The post The hard-hitting 25 appeared first on WellBeing Magazine.
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The hard-hitting 25
by | | Curated Content
August 5th 2025
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Wellness Mama Blog | Simple Answers for Healthier Families
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With a houseful of kids I’m always hunting for easy breakfast ideas. It needs to be high protein, fast, and something the kids will love too. My go-to is usually eggs, but sometimes you can only eat so many eggs. We’ve tried plenty of breakfast recipes over the years and some have been more of […]
Continue reading Easiest Fluffy High-Protein Pancakes (Blender-Friendly!)…
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https://wellnessmama.com/recipes/oat-protein-pancake/
by | | Curated Content
August 4th 2025
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Dr. Will Cole
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Microplastics, PFAS, Peptides, Poop Snakes & Long COVID Recovery | Ask Me Anything Click An Icon Below To Subscribe In this Ask Me Anything episode, I sat down with my telehealth team to answer some of your most unexpected – and strangely relatable – health questions. From the safety of Invisalign retainers to the growing…
The post Microplastics, PFAS, Peptides, Poop Snakes & Long COVID Recovery | Ask Me Anything appeared first on Dr. Will Cole.
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Microplastics, PFAS, Peptides, Poop Snakes & Long COVID Recovery | Ask Me Anything
by | | Curated Content
August 4th 2025
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WellBeing Magazine
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Catriona Pollard is a fibre artist, mentor, author, speaker and CEO of the PR agency CP Communications. You can learn more at catrionapollard.com.
A few years ago, I realised that the hectic lifestyle I was living and the intense pressure of running a business were beginning to take a toll on me. I was close to burning out and knew things needed to change.
Through some reassessing and realisation, I found that I had a deep desire to incorporate more creativity and artistry into my life. While I had to be creative at work every day as the CEO of a PR agency, I needed to tap into creativity that was not about being perfect but more about exploration as well as play.
I knew that, not only would this be something deeply satisfying and inspiring on a personal level, it would also help me to tap into new perspectives and an innovative mindset at work and in my life.
I have always been interested in many forms of craft, so I booked into a week-long basketry course. I picked up a vine to weave — and was hooked. It’s the combination of nature, imagination and beauty that attracted me to sculptural basketry.
We have seen a noticeable resurgence in creating traditional crafts in the past few years. I think it’s the combination of how virtual our lives have become and how busy we all seem to be, which have resulted in people looking for arts and crafts that reconnect them with slower, traditional creative experiences.
Weaving, like many types of craft and art forms, can be a type of meditation and it’s this that’s driving a renewed interest in traditional arts and craft. It allows you to slow down and connect with your inner wisdom. We live such hectic lives and I believe it’s important to explore different ways to help us slow down and quiet the mind. Art can do just that.
For me, art is simply about being still and letting the beauty emerge.
Art and craft practices highlight how differently we all see things. They help us appreciate that many different points of view expand our world view. They help us overcome business (and life) challenges and realise that different perspectives are essential in dealing with the complexities of everyday life.
What craft and art forms do is create an environment where we are combining right-brain imagination with left-brain logic, which increases the capacity for breakthrough ideas and insights.
I have found basketry is the perfect representation of this concept. You can give 10 people the same plant fibre and teach them the same technique and you will get 10 different baskets.
When I’m weaving, no two pieces are the same, even if I’m using the same material and technique — they will be different. That’s because weaving using organic material is about listening to what it wants to be. I may have an idea about what I’m going to create and then I’ll pick up the material and start the sculpture and the material decides what it wants to become.
For me, weaving is about finding an object and visualising the piece of art that it could become. I could pick up a vine, stick or seed pod and experience pure joy as I imagine the endless possibilities I can create.
I have found that nature is my greatest inspiration. The natural beauty creates energy within me; it makes my soul sing. This connection stems from being raised in country NSW. I’d spend summers at the beach and, at other times, I would spend a lot of time camping and hiking through national parks.
We seem to have become so disconnected from nature in our everyday lives. Continually looking at your mobile phone to check your Facebook newsfeed could mean you’re missing the moments in time that nature gifts us: for instance, a beautiful sunset, a rainbow after a sun shower or the sun’s rays through the trees. Art can help you reframe what’s in front of you.
It wasn’t until I started more deeply exploring my creativity that I realised I had a secret, unspoken desire to be an artist. I didn’t start truly exploring art until my early 40s, as I had labelled myself as creative but not artistic. I’d never done an art class but, through dedicated exploration, I’ve steadily matured as an artist with a strong vision and story.
Slowing down has proven to be the key to my health and wellbeing. It took a very stressful period in my life to force me to find creative experiences that allowed me to see new perspectives and have a break from the constant noise of a busy life.
I’ve found you can achieve new growth when you allow your visions and perceptions to be transformed. My sculptural basketry is a reflection on the inner landscape in us all, encouraging us to question what would happen if we saw aspects of our lives in different ways.
We all have new growth ready to emerge, and art and creativity can help you find a deep sense of joy and reconnect with your imagination. It can give you new insights and perspectives on all aspects of your life. I know this to be true.
However, in order for this to be transformative, take things slowly, focus on exploration and play (not perfection) and give yourself plenty of time for the beauty to emerge.
Featured in WellBeing Magazine 172
The post Creating calm and beauty appeared first on WellBeing Magazine.
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Creating calm and beauty
