Happy February 1st! Did anyone make any New Years Resolutions? I’m not normally one to wait until January 1 to implement a new habit, but I made a pact with a good friend to ditch alcohol for 2026 and now it’s been a month and I can’t believe how easy it’s been. The secret to my success (so far) isn’t that I have some amazing willpower. One of the keys to building a new habit is to make the better choice the easy choice so I have modified my environment; no cold glass of wine in the fridge on a Friday afternoon, no alcohol in the cupboard, and hanging out with people who know that I’m not drinking. Also being accountable to someone has been important.
In clinic news we have the first of our Wellness Workshops for the year on Tuesday February 24 where we will be covering Metabolic Health. Think all things blood sugar and insulin-related, including how Lifestyle Medicine has the potential to prevent, treat, and even reverse Diabetes. These workshops are free, and we’d love to see you there. You can register at reception.
AND we have a series of talks on Menopause starting Thursday March 5. See below for more details.
Upcoming events
Wellness workshops
On the last Tuesday of each month at 7pm, Merlene will be running a series of Wellness Workshops at the clinic. We invite you to come along and learn from an expert in Lifestyle Medicine, Nutrition, and Exercise.
This month’s topic is Lifestyle Medicine and Diabetes. Learn:
Why controlling your blood sugar is so important for disease prevention.
The best diet hacks to help control your blood glucose levels.
What exercise is best for improving glucose control.
How tracking your own personal glucose levels can be a game changer for prevention, treatment, and possible reversal of diabetes.
SPACES ARE STRICTLY LIMITED. TO SECURE YOUR SPOT PLEASE CALL THE CLINIC ON 4340 5154.
Tuesday February 24
7 PM · Better Health Practices, 20 Langford Dr, Kariong
MASTERING MENOPAUSE WORKSHOPS
4 WEEKLY SESSIONS
STARTING THURS MARCH 4, 7PM
Better Health Practices
20 Langford Dr, Kariong
Cost: $150
Please call reception on 43405154 to register.
Merlene is presenting a small-group series of workshops focusing on the menopause transition. Knowledge is power so the more you know about your body the better informed your health decisions will be as you navigate this transition. It’s also imperative to know what’s important once you reach the other side of this life change. If you are 35, 45, or 55, don’t miss out on this chance to talk face-to-face with a health professional with knowledge and some lived experience!
RECIPE RECOMMENDATION
Merlene’s Mushroom Delight
I combined 2 of my recipe recommendations together one morning when there was not much else in the fridge and discovered something sooo delicious (and easy) I had to share it……
Drizzle 2 portobello mushrooms with extra virgin olive oil.
Pop under the grill for a couple of minutes.
Top with Pesto (see Newsletter #3) and crumbled goat’s cheese.
Put under the grill again for another couple of minutes.
THIS WEEK’S HEALTH HACK:
“Eat real food. Not too Much. Mostly Plants”. (Michael Pollan)
Ultra-processed foods or UPFs (ie: not real foods) have been manipulated to be hyper-palatable. Not only are they easily over-consumed, but they damage the cells in our body, increase inflammation, and contribute to many lifestyle-related diseases.
The more UPFs you eat, the higher your chance of developing heart disease, cancer, diabetes, and obesity. They are generally loaded with harmful fats, which cause whole-body inflammation, and are also mostly loaded with sugar, causing chronic high blood sugar levels. High blood sugar causes damage to all the cells of our body, including our heart, brain, and blood vessels. The preservatives, emulsifiers, and anti-caking agents also disrupt our gut bacteria. As Dr. Vonda Wright explains, “Eating ultra-processed foods is like putting the wrong fuel in your car. You might get away with it occasionally, but sooner or later, you’re going to destroy the engine”.
Easy real food swaps:
Carrot and celery sticks with hummus instead of chips and dip.
Sodastream bubbles instead of sugar-sweetened drinks
A chopped apple, or a handful of nuts instead of lollies and chocolates.
Home-made pizzas instead of frozen pizzas. (Get everyone to make their own to make it even easier.)
That’s it for this edition.
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