ARE YOU LIVING WITH VITALITY?

Combining Traditional Wisdom with Evidence-Based Healing

Tamara offers consults both in clinic and over the phone with a focus on clinical herbalism for Family Health. She works within the Naturopathic framework to help you and your family to thrive.

With a young family herself, Tamara understands the ups and downs of being a parent and wanting the best for her family and their health. Her aim is to understand her clients personal health journey and create an individualised plan to enable them to feel energetic and vibrant.

Tamara believes that community is important and she will happily work alongside other healthcare practitioners to ensure her clients recieve the best outcomes.

Learn More about Tamara

Tamara's specialites

Gut health

Our gut health has a HUGE impact on all other aspects of our health, from our skin to our mental wellbeing. Tamara specialises in improving your digestion and elimination as well as restoring the gut-immune interface for better overall health. This has full body benefits including dampening down autoimmune disease, improving chronic skin conditions and relieving digestive discomfort and food senstivities. She is an accredited GEMM practitioner.

Hormonal health

Tamara is skilled at prescribing herbal medicine to help shift hormonal imbalances including reproductive hormones, stress hormones and metabolic hormones. Whether you are 16 or 60, Tamara can assist with hormones gone crazy including insulin resistance and weight loss, PMS, PMDD, pregnancy and the perimenopausal transition and adrenal hormonal shifts (think burn out and chronic fatigue).

Children's health

With children herself, Tamara loves to work with the little ones. She assists with children's sleep issues, poor immune function, gut issues, parasitic infections, anxiety, bedwetting and all the common childhood illnesses. If you're looking for a natural holistic approach to your child's health conditions, Tamara will be able to guide you safely. She offers reduced rate consults for children to help keep naturopathic medicine accessible to families.

Happy Friday beautiful people!

What better way to celebrate a Friday than with a cup of mineral rich tea 😆

Seriously though, this stuff is the bomb if you want to support the health of your skin, hair, nails, not to mention enhance energy production, muscle and nerve function and help to regulate fluid in the body.

Tastes pretty good too ✅

Available for purchase on my website and in the @vital_chiro clinic

Online course!!!

Last year I ran many workshops in the @vital_chiro clinic on the topic of children’s immunity. I got such great feedback that I decided it was time to create an online course on the topic.
If you’re feeling like your kids are stuck in a sickness rut, then this course is for you. You’ll receive access to quick and succinct videos where I include tips and tricks about ways to support your child’s immune system so you can get off the daycare/school sickness merry go round. PLUS Recipes, Q&A and access to herbs and supps

We are kicking off the first round of this course on 18th March. This first round is heavily discounted, so it’s a great time to jump on board.

Comment IMMUNITY below or head to the link in my bio for the details.

This client has had such a good start to the year!

We have implemented the GEMM protocol, made some dietary tweaks and added in some herbal help for stress and metabolism….She is feeling the difference!

No magic bullets here, this is sustainable change made by taking small steps in the right direction towards better metabolic health. 🤗

After all, nothing changes if nothing changes!

Just me mixing herbs for a beautiful client working with her GP to slowly wean off her SSRI. I think it’s sad that nobody warns people that this process can be profoundly challenging for some.

I’m working to support her nervous system and reduce withdrawal symptoms while also ensuring she is eating a nourishing protein and plant rich diet.

Have you tried to wean off this type of medication? How did you go? Feel free to DM me

💚

Back to work, school and kindy means we’re all thinking about what to pack in those darn lunch boxes! Am I right!? 🙋‍♀️

I've created a little ebook with four recipes to hopefully make the transition a little easier for you and also give you a little bit of inspiration. Each recipe is protein rich and contains herbs (of course!) 🌿

This duo makes for satiating and satisfying snacks and lunches to help your kiddos feel fuelled, stable and strong. I should mention, these recipes are absolutely adult friendly too.

Lastly, thermomix and conventional methods are provided. You’re welcome 😉

Comment 'lunchbox' below and I'll DM you the link and follow me @the_herbal_collective for more natural family health related info!

If you make something, please let me know, post a pic or send me a DM. Id love to see your creations.

All right that’s it from me! Good luck 😘

Have you been told you have low iron? Has this been an ongoing issue for you? Perhaps you struggle to keep your levels up without supplementation or infusions?

While iron supplements can be useful, I don’t think it should be necessary to take supplements for a long period of time if the dietary intake of iron is adequate....There’s something else going on.

There are two main reasons for continuously low iron:

1. You’re not absorbing the iron that you’re consuming

2. You’re loosing excess iron somewhere (often bleeding in the gut or a heavy menstrual cycle)

Often in my clinic I find reason number 1 to be the most common although heavy periods can be a contributing factor. If you’re not absorbing the iron that you’re consuming we need to find out the why which could include:

🔥Inflammation in the digestive system
🥦 Not enough iron-absorbing nutrients such as copper, vitamin A, vitamin C.
🦠 Dysbiosis (bacterial or fungal overgrowths or infections).
👎Low stomach acid
🍞 Coeliac disease
🤚Inflammatory bowel disease (Crohn’s or Ulcerative colitis)
🏃‍♀️ Eating on the run

If you’re struggling with your iron levels, please reach out and we’ll get to the bottom of it!

#Lowiron #herbalist #naturopath #irondeficiency #nutrientdeficiency

Love your coffee for it's performance increasing effects but looking for some other options? Here's just a few other plants that can help to improve mental and physical performance. Note: There are a HEAP more!

Finding a balance in life between work, play and rest is arguably one of the most important facets to master for better health and wellbeing. Nevertheless, we all have those times in our lives where we just need to push through and get sh*t done. Maybe you have an important work deadline to meet, or you are competing in a marathon. Perhaps you are studying for your final exams or you are working hard on renovating your house? Whatever the reason, during these times of pushing through to get to your goal, herbs can be of great support.

This post outlines just a few herbal options you might consider next time you find yourself needing a little extra help to get you over the line.

*****Remember, any herbal stimulant should be treated with great respect and any period of 'pushing through' should then be followed up with some deep rest.

Questions? Please ask below

Sometimes it’s the simple practices that make the biggest difference and I find this to be true when it comes to supporting the nervous system. A few small tweaks, practiced consistently, day by day, will see your nervous system calming down and balancing out.

Try these 4 tips if you’re feeling a little overwhelmed or frazzled heading into this year.

1. Consume caffeine after breakfast. This is a real habit for some so change takes courage but I promise you’ll feel the difference in your day if you push your coffee back to after you’ve eaten a protein rich breakfast.

2. Try to take a few small restorative moments throughout the day rather than just bookending your day with a long meditation. Stopping every few hours for a few deep breathes, lying down for a few minutes, or a short meditation are really quick ways to calm down our system and get out of our thinking brain. A long meditation before bed is great but try interspersing your day with lots of little mindful moments too.

3. Some of my favourite herbs are the nervine tonics. These herbs feed the nervous tissue directly and support a healthy stress response. Consider herbs such as Bacopa, Chamomile, Damiana and Gotu kola.

4. Sunlight in the morning is a simple way to set our circadian clock and set up our bodies for alertness during the day, and importantly, sleepiness at night. Quality sleep is essential for a healthy nervous system.

Questions? Please ask 🌿

If your little one is struggling at night, here are a few suggestions you can try to naturally induce a restful nights sleep. Sometimes it is the simple things and small rituals that can make all the difference.

Need any herbs or supplements or have questions? Get in touch 🌿

Please note I offer Children’s consultations that can also be done over the phone (cos us mums are busy!) Bookings via link in bio 😊

Are you the mum or dad of a fussy eater? It can be sooooo challenging when you desperately just want your child to eat well!

I got this message from a mumma I'm working with. Her son (age 6) is a very fussy little one when it comes to food. Even meat is tricky to get in. So she was shocked (and delighted) when he ate some green beans and then asked to try something a little exotic like eggplant (which he spat out, haha). We've been working on his gut health and nutrient levels and getting him far more involved in food- shopping, prepping, cooking- and it's really paid off.

Fussy eating is normally a bit of a phase, but there are definately things you can do to help. Reach out if you need some help supporting your children to eat the rainbow.

I’m honoured to be collaborating with @highlandsnatural a regenerative beef company in the Southern Highlands of NSW. You’ll see my face pop up chatting about the benefits of their products which include single serve bone broth pouches, cooking tallow and offal supplements.

I’m not one to follow a health trend… I try to be open to all aspects of health while also looking into current research, traditional practices and apply my own critical thinking. These products have impressed me with their quality and efficacy as I continue to use them in my practice and in my home.

I’d love to hear from you if you’ve tried them! What did you think? 👇

Poor energy and fatigue is COMMON but that doesn’t make it NORMAL. But first…

Follow me @the_herbal_collective for more tips and tricks to get you and your family’s health

Here’s the top 3 reasons my patients are suffering from fatigue:

1. Nutrient deficiencies.

Despite the fact that we have food available to us every minute of the day, nutrient deficiencies are actually really common and can quickly lead to us feeling low on energy. It’s important here to consider not only diet and supplements but the functioning of our gut in digestion and absorption. If our gut health is sub optimal, our nutrient levels can drop.

2. Metabolic dysfunction.

If our bodies are not able to properly utilise the fuel we are putting in then we will naturally feel fatigued. A healthy metabolism is able to turn food into fuel efficiently giving our cells the energy they need to function optimally.

3. Poor thyroid function.

Had your thyroid checked and told it was fine? If you’re suffering from the symptoms of poor thyroid function it might be worth digging a little deeper into thyroid testing to properly understand what’s going on for you. A TSH test doesn’t give you the full picture. Your thyroid helps to regulate your metabolism, heart rate and body temperature so fatigue is a common symptom associated with poor thyroid function.

Reach out if you have questions 🤗

3 easy tips for supporting your liver after the festive season 😀

Need some bitter herbs? Get in touch ☺️

Do you feel like you’re suffering from unwarranted fatigue?

There are many possible contributors to low energy and fatigue. I’d love to help you find the cause and fix your fatigue once and for all. You deserve to have great energy to power through your day. Please reach out if you’d like some more info

If you’re struggling for energy then make this year that you do something about it.

There are so many variables that could be effecting how you’re feeling through the day…
Hydration, your macro and micronutrient levels, adrenal health, gut health and food intolerances, hormonal imbalance, poor thyroid function… the list goes on. Just getting your iron or B12 checked at the doctors isn’t going to necessarily find YOUR cause of fatigue.
I LOVE helping people get their energy back. It just makes me happy 😃
How’s your energy heading into the new year?

Ok maybe @organicyoubyellen was here this morning 😂 but I had fun making this and I clearly miss my @vital_chiro besties! Come back soon @dr.emma_chiropractor @kh.chiropractic @organicyoubyellen

Are you starting the new year on the back foot? Maybe you have some unhealthy habits you’d like to kick, your PMS is still out of control, a few kilos to loose or your brain is just foggy.

Well this could be the year it all changes for you!

Small, consistent changes can have a HUGE impact and when implemented correctly can be surprisingly easier than you first thought they’d be.

If you’d like to work with me this year, I’m taking on new clients now and I’m keen to get your journey started. DM me and I’ll send you some info

Stuck for a Christmas gift for a friend/teacher/colleague or loved one? I’ve got you covered!

Feel free to order online (quickly if you need before Christmas) or book a Free pick up appointment to come down to the @vital_chiro clinic to grab something.

All my products are handmade by me so I’m extremely grateful for your support!

Herbal bitters for the win!

Bitters are a really easy and effective remedy to employ at this time of year when our digestion can get a little lazy. Stress, late nights, alcohol and indulgent foods can really wreak havoc on our digestion. Adding in some bitters can boost digestion and keep things humming along nicely.
I have some herbal bitters available in clinic or in my online shop. Comment BITTERS and I’ll send you a link to purchase

#Digestion #herbalmedicine #herbalist #herbalbitters #constipation #indigestion #naturopath

Tummy troubles? Bloating? Reacting to foods? Gotta know where the bathroom is at every moment?

This time of year can really exaccerbate tummy troubles. The extra drinking, festive foods, stress and late night parties all contribute and can make this time of year really exhausting and difficult for some.

I take a pretty holistic view when it comes to supporting clients with IBS symptoms or similar. While we may need to remove some foods short-term to get you feeling better, the real goal is to repair the gut lining, support the gut microbiome (all the good bugs in the gut), reset the gut-immune interface and get you able to tolerate a varied wholefoods diet.

If you're already feeling it, or dreading what's to come, feel free to reach out to see how I can help. A few small changes can make a big difference.

#IBS #IBD #tummytroubles #guthealth #naturopath #herbalist #herbalbitters #constipation #diarrhea #diarrhoea #SIBO #bloating

I’ve got lots of gift-worthy goodies on my shelves if you’re looking for a small Chrissy something for a wellness lover 🌿

#supportlocal #smallbusiness #northernbeaches #northernbeachesmums

New products added to my online shop!
Get in quick for some handmade with love balms, oils, tinctures and teas 🌿

😆 I got this cheeky message from a client 10 days after her first appointment! She was thrilled to see such a drastic change to her energy levels. We made some decent dietary changes and added in some wonderfully supportive adaptogenic herbs. She was committed to her treatment plan and she’s reaping the benefit! How awesome to get some energy back, especially at this time of year!! 🥳

A wee little reminder coming up to Chrissy that I’ve got gift vouchers available. These are designed to be used on teas, balms, creams and products in my apothecary but they can certainly be put towards a consult too if the recipient so wishes!
🙏🌿

Support local this Christmas 🎄

A new detox tea blend!

I’m just a little bit proud of this new invigorating tea blend named “Clean and Clear”. This is a blend of herbal roots and seeds designed to gently stimulate detoxification.

+ It is warming to the digestive system to support absorption and peristalsis.

+ It is supportive of the liver and gallbladder to promote detoxification and bile production

+ It supports elimination via the skin for a clean, glowy complexion.

And it’s ready to go just in time for the silly season! 😆🍷🍹🍻💃🏽

Available for purchase both in clinic @vital_chiro and my online shop (link in bio).
Enjoy!

Honestly, I cant believe the difference a high protein breakfast makes to my day and I am forever coaxing my clients to get on board.
Eating a protein rich breakfast might be a simple change, but that doesn’t necessarily make it easy. The two biggest issues stopping my clients are:

1. Time
2. low morning appetite

If you’re pushed for time in the mornings you’re going to need to be prepared. If need be make something the night before, or do a big cook up on the weekend e.g. savoury mince or a frittata that you can whip out each morning. Smoothies can also be useful if you’re in a rush.

Low morning appetite is common! This can be due to a few things including low stomach acid, high stress hormones, poor digestion, chronic illness and medications to name a few. I often recommend an herbal bitters formula to stimulate digestion - often times we just need to ‘remind’ our bodies that breakfast needs to be a good quality/substantial meal. Once we are back in the routine, it becomes much easier.

Reach out if you have questions 🤗

#lowenergy #fatigue #naturalhealth #protein #proteinbreakfast #nutrition #womenshealth

My newsletter subscribers got this recipe today....Breakie Custard!
If you missed out, DM me your email and I'll send it to you too 😉

Cinnamon! A favourite herb of mine not only for its delicious taste but for its ability to reduce blood glucose concentration and enhance insulin sensitivity (which is a good thing!). A great kitchen herb to add to foods and drinks, particularly those that are a little on the sweet side.

#Cinnamon #insulin #insulinresistance #weightloss #herbalist #herbalmedicine #naturopath #perimenopause #menopause

Tongkat ali for men’s sexual health ⬆️

Please reach out if you’d like to know more about this fascinating herb

#herbalist #herbalmedicine #testosterone #lowtestosterone #menshealth #tongkatali

We made it to treatment!

If you’ve missed my previous posts on insulin resistance and abdominal weight gain, then go back and check them out.

The good news is insulin resistance is reversible and importantly it takes a full body approach. This is why naturopathic medicine can be so potent because the entire body and mind are considered when creating a treatment plan.

There is no one size fits all approach as everyone will be dealing with different causes and drivers of insulin resistance. Finding out the causes FOR YOU is key to form any treatment plan moving forward.

I’ve listed just some of the herbs that can help improve metabolic dysfunction but of course there are many herbs, nutritional supplements and diet and lifestyle modifications that can be implemented along the way to address the many drivers of insulin resistance.

Got questions? 👇 or DM me

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Keep updated on Instagram

@the_herbal_collective

HERBAL MEDICINE

What is herbal medicine and how does it work?

Herbal medicine is the oldest and still the most widely used form of medicine practiced today. Western herbal medicine practitioners draw from ancient knowledge paired with the latest scientific research to create herbal formulas to help support and improve all systems in the body. Herbalism aims to stimulate a return to health by strengthening the body’s organ systems. It is a holistic form of medicine which aims to not only address symptoms but also address the underlying causes of a condition or disease.

Most people understand that biologically active compounds found in plants have been extracted and synthesised to create many common pharmaceutical drugs used today- think aspirin, quinine, morphine. Perhaps less known however is that these active compounds can function effectively and often more safely (i.e. without side effects) when taken in their more natural form, as prescribed by an herbalist.

There are many different types of herbal medicine that spring from different cultures around the globe. While they all use botanical plant medicines to treat their clients, they vary in the plants they use and how they prepare them. Western Herbal Medicine emphasises the use of European and Native American herbs, however herbs from other parts of the world are often used as well. Western herbalists generally prescribe herbs for the ingredients, or constituents, they contain and for their known physiological effects.

Clinic location: (Vital Chiropractic) Shop 2, 1473 Pittwater Road,
North Narrabeen, NSW 2101
(enter via the balcony to
Feels Pilates Narrabeen)

hello@tamarawelsh.com.au