🥣 Winter Immunity in a Bowl: Garlic, Mushroom & Thyme Soup
25 Jul

When the cold sets in, your body starts asking for a little extra support — and nothing says comfort and immunity quite like a warm bowl of nourishing soup.

This Garlic, Mushroom & Thyme Soup isn’t just delicious — it’s a naturopath’s winter essential.
Packed with immune-boosting ingredients and soothing herbal support, it’s designed to help your body fight off colds, reduce inflammation, and restore vitality from the inside out.

🌿 Why This Soup Supports Your Immune System

Each ingredient brings its own therapeutic power. Here's why this soup does more than warm you up:

🍄 Mushrooms (Shiitake, Oyster, Button)

Medicinal mushrooms are a staple in immune-modulating support.

• They contain beta-glucans, naturally occurring polysaccharides that stimulate and balance immune responses.
  
  
• Shiitake and oyster mushrooms are also rich in antioxidants and vitamin D, both essential for healthy immune function.
  
  
• Unlike immune stimulants that rev up your system temporarily, these mushrooms help regulate immunity — making them ideal for long-term resilience.

🧄 Garlic

Garlic is one of nature’s most powerful broad-spectrum antimicrobials.

• It contains allicin, a sulphur compound that has antiviral, antibacterial, and antifungal effects.
  
  
• Garlic also supports the body’s detoxification pathways, especially the liver, and helps thin mucus if you're congested.
  
  
• Regular garlic intake is linked with reduced frequency and duration of colds — making it a true winter hero.

🌿 Thyme

Thyme isn’t just a fragrant herb — it’s a traditional remedy for respiratory health.

• It acts as a natural expectorant, helping to loosen phlegm and ease coughing.
  
  
• Thyme also has antiseptic and anti-inflammatory properties, making it great for irritated sinuses, sore throats, or lingering chest infections.
  
  
• It supports the lungs and gently tones the immune system.

🥥 Coconut Milk

Coconut milk adds more than creaminess.

• It provides healthy saturated fats that help your body absorb fat-soluble nutrients like vitamin D, A, E, and K.
  
  
• It contains lauric acid, which has antimicrobial properties and supports gut health — a key player in overall immunity.
  
  
• Plus, the richness makes the soup satisfying and nourishing without being heavy.
  

🍲 Recipe: Garlic, Mushroom & Thyme Soup

Ingredients:

• 1 tbsp olive oil
  
  
• 4 cloves garlic, minced
  
  
• 1 onion, diced
  
  
• 2 cups mushrooms (shiitake, oyster, or button)
  
  
• 1 tsp dried thyme
  
  
• 3 cups vegetable or chicken stock
  
  
• 1 can coconut milk
  
  
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic in olive oil until soft and fragrant.
   
   
2. Add mushrooms and thyme, and cook until mushrooms begin to soften.
   
   
3. Pour in stock and bring to a simmer. Cook for 10–15 minutes.
   
   
4. Stir in the coconut milk, season to taste, and serve warm.

✨ Make It Your Own

Want to customise? Try adding:

• A handful of spinach or kale in the final few minutes for extra greens.
  
  
• Fresh parsley or chives as a garnish.
  
  
• A dash of cayenne for circulation and added immune kick.

❄️ Your Winter Wellness Ritual

This soup is more than a recipe — it's an invitation to slow down, nourish deeply, and support your immune system with every spoonful. When we choose food that’s functional and delicious, healing becomes a daily habit.

Let us know if you try it! Share your version in the comments or tag us on social media. We love seeing your kitchen creations.

Stay warm, stay well 💚
– Christos
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What’s Your Body Trying to Tell You? 5 Subtle Signs You Shouldn’t Ignore
20 Jul

Have you ever had that gut feeling that something’s off — but you couldn’t quite put your finger on it?

Over the years in clinic, I’ve learned that our bodies are constantly talking to us. Not always with loud pain or dramatic symptoms — sometimes with gentle nudges, whispers even. A craving here. A bit of fatigue there. A small skin flare or a change in mood.

And if we learn to listen early, we can support the body before those whispers turn into shouts.

So today, I want to walk you through 5 subtle signs I see all the time — signs that your body might be asking for a bit more love, nourishment, or reset.


1. You Wake Up Tired — Even After 7 or 8 Hours of Sleep

If you’re waking up feeling like you’ve barely slept, that’s not normal — even if it’s become common. Constant morning fatigue could be a sign that your body is struggling to regulate cortisol (your stress hormone), or that your detox pathways are congested.

💡Try this:

• Start your day with warm water and a squeeze of lemon or 1 tsp apple cider vinegar.
• Cut back on stimulants like coffee for a few days and replace them with herbal teas like nettle or dandelion.
• Support your adrenals with magnesium-rich foods (like leafy greens and seeds) and consider short morning walks in natural light to reset your circadian rhythm.

2. You’re Craving Sugar or Salt More Than Usual

Cravings are not about weakness — they’re communication. If you’re constantly reaching for sweet or salty snacks, your body could be calling out for minerals, blood sugar stability, or adrenal support.

💡Try this:

• Add a pinch of sea salt and a squeeze of lemon to your water for a simple mineral boost.
• Include protein, healthy fats, and fibre at every meal to keep your blood sugar stable.
• Craving chocolate? It might be a sign of low magnesium! Try adding raw cacao, almonds, or pumpkin seeds into your diet.

3. Your Skin is Breaking Out, Itchy, or Inflamed

Your skin is your largest elimination organ — and when your gut or liver is overloaded, it often shows up on the skin. Acne, rashes, or eczema can be signs of inflammation or internal imbalance.

💡Try this:

• Start with the gut: avoid processed foods, reduce dairy/sugar, and eat more fermented foods like sauerkraut or coconut kefir.
• Consider a gentle detox: even a 3-day juice fast or herbal cleanse can make a world of difference.
• Drink 1.5–2L of clean, filtered water per day to help your lymphatic system flush toxins more effectively.

4. You Get Bloated After Eating

Bloating is one of the most common complaints I hear — and while it’s become “normal,” it’s not healthy. It’s often a sign that your digestive fire is sluggish, you’re not producing enough enzymes, or there’s an imbalance in your gut microbiome.

💡Try this:

• Eat slowly and chew thoroughly — digestion begins in the mouth.
• Add a few drops of herbal bitters or sip ginger tea 15 minutes before meals.
• Avoid drinking large amounts of cold water during meals, which can dilute stomach acid.

5. You Feel ‘Wired but Tired’ at Night

If your mind is racing but your body’s exhausted at bedtime, it’s a red flag for nervous system overload and possible cortisol dysregulation. This can eventually lead to burnout, poor sleep, and even hormone imbalances.

💡Try this:

• Switch off screens at least an hour before bed and dim the lights to help melatonin production.
• Use magnesium (glycinate is gentle and effective) or calming herbs like passionflower, lemon balm, or lavender.
• Do a 5-minute breathing exercise or legs-up-the-wall pose before bed to calm the nervous system.

Final Thoughts: Your Body’s Language is Subtle — But Powerful

I often say: your body never betrays you. It’s always working hard to bring you back into balance — even when it doesn't feel that way.

The key is learning to tune in early, take small steps consistently, and support the body with gentle, natural tools. That’s what holistic health is all about — listening, not forcing. Nourishing, not punishing.

If any of these signs feel familiar to you, it might be time for a little health check-in. The good news? You don’t need to wait until something is “really wrong” to take action.

🌿 If you’re ready to understand what your body is trying to tell you and want support, feel free to book an appointment with me here — either in person or online. I’d be honoured to guide you through it.

To your wellness,
Christos
Naturopath | Bowen Therapist | Iridologist

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Understanding Pain: Natural Remedies and Bowen Therapy
11 Jul

Pain. It’s something we’ve all experienced—sometimes fleeting, sometimes persistent—but always a message. It’s our body’s way of saying, “Hey, something needs attention here.”

Understanding pain—what triggers it, how it lingers, and how we can support the body through it—can be life-changing. And the good news? There are gentle, natural ways to reduce pain and inflammation that don’t rely on harsh medications or invasive treatments.

In this post, I want to explore two of my favourite tools for pain relief: natural remedies and Bowen Therapy—a powerful combination that I’ve seen change lives in my clinic over and over again.

🌿 Start with Prevention: Support the Body Before Pain Starts

The best place to begin? Prevention. Many of the chronic pain conditions we see today have roots in inflammation—something we can influence daily with our choices. Here are a few key habits that make a big difference:

• Eat anti-inflammatory foods – Think berries, leafy greens, turmeric, oily fish like salmon, flaxseeds, and chia. These foods help calm inflammation before it turns into pain.
  
  
• Stay hydrated – Dehydration makes everything feel tighter and more reactive. Good hydration is like oiling the hinges of your joints.
  
  
• Keep moving – Gentle, consistent movement keeps the body fluid and helps circulation. Even a walk in nature does wonders.

🌿 Nature’s Medicine Cabinet: Herbs for Pain Relief

We’ve been using plants for healing for thousands of years—and for good reason.

• Turmeric is a standout for joint and muscle pain thanks to curcumin, its active compound. It helps reduce inflammation at the root.
  
  
• Ginger isn’t just good for digestion—it’s a natural pain reliever too. Great in tea, meals, or as a supplement.
  
  
• Magnesium is often overlooked but can ease tight muscles, headaches, and even nerve pain. Magnesium baths or powders can be a great addition to your routine.
  
  

These remedies work beautifully alongside other treatments and can be especially helpful for long-term wellness.

🌿 Bowen Therapy: Gentle, Profound, and Powerful

This is where Bowen Therapy comes in—and if you haven’t experienced it yet, let me say, it’s one of the gentlest and most profound tools I use in clinic. Bowen Therapy uses subtle, rolling movements over specific points on the body. These moves help reset the nervous system, relax tight fascia, and allow the body to recalibrate and begin healing itself. What I love about Bowen is:

• It’s non-invasive and incredibly gentle (no cracking, pressing, or force).
  
  
• It’s safe for all ages—from newborns to the elderly.
  
  
• It works with the whole body, not just the site of pain.

Clients come in for back pain, migraines, joint issues, or even pain related to emotional stress—and often leave with a surprising sense of calm and ease that goes beyond the physical.

🌿 A Holistic Approach to Healing

Pain shouldn’t be something we just put up with. It’s our body’s way of asking for care.

By combining nutrient-rich food, natural remedies, and Bowen Therapy, we can support the body to heal in a way that’s gentle, empowering, and deeply effective.

You don’t have to wait for things to get worse. Often, small changes make the biggest difference—especially when they’re consistent.

If you’re navigating persistent pain or simply want to support your body in more natural ways, I invite you to explore Bowen Therapy and the healing power of nature. You might just be

surprised at how much better you can feel—without the struggle.

Let’s help your body feel safe, supported, and ready to thrive.

By Christos
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Feeling Flat? Bloated? Just Not Yourself?
5 Jul

Let’s talk juice fasting.

If you’ve ever wondered whether fasting is just another health trend or something truly helpful, you’re not alone. I get asked about it all the time.

And honestly? I understand the confusion.

There’s a lot of conflicting information out there.

➡️ “Isn’t it just starving yourself?”

➡️ “Won’t I lose nutrients?”

➡️ “Wouldn’t it be better to just eat the fruit or veg whole?”

Let’s break this down together, not from hype, but from what I’ve seen firsthand in my own life, and clinic.

⸻

Why I Stand Behind Juice Fasting

Here’s the short version:

Juice fasting works.

Not as a diet. Not as a punishment.

But as a healing reset.

And it’s not new. It’s ancient.

When animals are sick, they stop eating. They rest. The body knows, it needs to use its energy to repair, not digest.

Juice fasting simply taps into this same wisdom. It gives your body space to catch its breath and focus on the healing process.

⸻

Wait, Don’t I Need Fibre?

Yes, fibre is important.

But in a juice fast, we’re not aiming to stimulate the gut; we’re giving it a holiday.

Removing fibre for a few days allows your digestive system to rest, while the nutrients still flow in, big time.

Fresh vegetable and fruit juices are rich in:

• Vitamins and minerals

• Enzymes

• Antioxidants

• Cellular hydration

• And life force

You’d never be able to eat the amount of nutrients you can drink during a juice fast. And more importantly, you wouldn’t be absorbing it in the same way.

⸻

“But Will I Get Enough Nutrients?”

Great question. And yes, in fact, you might absorb more.

Juice fasting gives the digestive system a break, which means your body doesn’t have to work so hard to access the goodness.

That’s why people often feel clearer, calmer, and more vibrant during and after a fast.

It’s not about starving, it’s about simplifying.

⸻

Fasting & Metabolism: Busting the Myth

You may have heard that fasting slows metabolism.

Done incorrectly? Sure.

But when guided well, it helps rebalance metabolism.

It teaches your body how to:

✅ Burn fat more efficiently

✅ Reset hormones

✅ Clean up inflammation

✅ And return to natural rhythms

It’s like hitting the “reset” button on your internal systems.

⸻

A Secret Bonus: Cravings Shift

This is one of the parts I love most.

After a juice fast, people often tell me, “I don’t even want the sugary or heavy stuff anymore.”

Juice fasting doesn’t just shift your physical health; it resets cravings.

It’s a circuit breaker.

An invitation to build a better relationship with food… and with your body.

⸻

One Last Thing — The Exit Matters

What you eat after your juice fast is just as important as the fast itself.

Start with:

• Juicy fruits

• Steamed veg

• Gentle, whole foods

Avoid jumping back into processed or heavy meals; your body will thank you.

And the truth is, most people don’t want to go back to old habits. They feel too good.

⸻

So… Is It Right for You?

If you’re feeling:

🔹 Sluggish

🔹 Inflamed

🔹 Foggy

🔹 Stuck in unhelpful eating cycles

…then juice fasting might be a gentle, powerful next step.

I’ve seen it help people reclaim energy, clear skin, improve sleep and feel more themselves again.

If you’re curious or want a bit of guidance, I’m here. This is the work I love.

⸻

With vitality and warmth,

Christos

⸻

Naturopath | Bowen Therapist | Iridologist

For appointments or consultations, visit: North East Naturopathic Group

To explore my courses, head to: christosmili.org.au
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What’s Really Causing Psoriasis (and Eczema)?
27 Jun

I’ve seen a lot of skin conditions in clinic over the years — from dry, itchy rashes and flaking patches to intense flare-ups that make everyday life uncomfortable. And what I’ve come to learn is this:

Conditions like psoriasis and eczema are not just skin deep.

They’re messages — loud ones — from the body asking us to stop, look inward, and reset.

They might look different — eczema is often linked with inflammation, allergies and an overactive immune response, while psoriasis involves rapid skin cell turnover — but the truth is, both often stem from the same root causes: toxicity, inflammation, and internal imbalance.

🔍 Listen to What the Skin Is Saying

In natural medicine, we say that the skin reflects the internal terrain.

When something is off inside — the gut isn’t functioning well, the liver is under pressure, or the immune system is dysregulated — the skin often becomes the messenger.

Dryness, itchiness, thickening, cracking, or redness are all signs that the body is trying to eliminate something or restore balance. And depending on where these symptoms show up, we can even get hints about which organs are struggling — similar to how traditional Chinese medicine uses meridian maps to trace connections throughout the body.

So instead of suppressing symptoms with steroid creams or medications (which I understand may be necessary short term), I always ask:
What is the body trying to say?

Because when we view eczema or psoriasis as signals — rather than just surface-level problems — everything changes.

🌱 Natural Tools to Support Skin Healing from Within

Over the years, I’ve found a few simple, powerful strategies that make a big difference — especially when used consistently.

1. Detoxification and Fasting: Clean from the Inside Out

The number one game-changer I’ve seen for both psoriasis and eczema is detoxing the body gently but deeply — through fasting or a wholefood, anti-inflammatory diet supported by herbs, juices, and hydration.

Our skin is one of our largest detox organs. When the liver and gut are overloaded, toxins often get pushed out through the skin. That’s why giving the body a break — even just a few days — can create space for healing.

In fact, studies from the University of Chicago showed that skin conditions like eczema, acne and psoriasis often clear up during fasting, when the body is supported nutritionally and allowed to rest.

We’ve had many clients go through our 7, 14, and 21-day juice cleanses and report incredible results — reduced inflammation, improved digestion, mental clarity, and dramatically clearer skin. Some have even shared before-and-after photos that speak for themselves.

🧃 If fasting sounds intimidating, start small. A single day of fresh juices or a 3-day focus on smoothies, raw veggies, and broths can already do so much.

👉 For children or anyone sensitive, a full fast might not be appropriate — but a raw, wholefood diet full of fresh fruits, juices, and gentle detox support can still make a real difference.

2. Sunshine: A Natural Immune and Skin Regulator

One of the simplest but most powerful remedies for chronic skin conditions is something free: sunlight.

Sunshine helps the body create Vitamin D, which plays a critical role in balancing immune function, calming inflammation, and supporting healthy skin turnover.

Research has linked low Vitamin D to both psoriasis and eczema. Just 10–15 minutes of sunlight a day can start to shift things. I often get sun exposure between 10 AM and 2 PM, starting gradually and building up to 30–45 minutes when my skin is tanned and strong.

☀️ If you’re in a part of the world with long winters or overcast skies, UV therapy or even occasional use of a solarium can be helpful. It may sound controversial, but the bigger risk I see in clinic is low Vitamin D — not safe, moderate sun exposure.

✨ A tip before sunbathing: use a guasha body scrub to prep the skin and support detoxification, which brings us to the next step.

3. Skin Detox with Guasha, Salt Baths, and Natural Topicals

We often think of skincare as something we apply — but skin healing often starts with what we remove.

Guasha is a technique I use to scrub the skin and help eliminate toxins that build up in the outer layers. I make a simple, old-school scrub from vodka and bicarb soda, which deeply cleanses the skin and helps draw out things like petrochemical residues, yeast, moulds, and even parasites.

After scrubbing, follow with a warm salt bath using Epsom or sea salt, and essential oils like lavender, frankincense, or tea tree. These baths relax the nervous system (important for eczema especially), support the lymphatic system, and allow the skin to breathe again.

🛁 For kids, skip the vodka scrub and go straight to gentle salt baths — they’re safe, calming, and effective.

🌿 You can also support the skin topically with healing balms — made from calendula, chamomile, or chickweed — and internally with herbs like burdock, nettle, or Oregon grape.

🌈 Final Thoughts: There’s Always a Way Forward

Whether you’re struggling with psoriasis, eczema, or a mix of both, remember:

🌀 Your body is not broken.
🌀 The skin is not the enemy.
🌀 And you are not alone.

When you begin to see your skin symptoms as signs of deeper imbalances — and meet them with care, nourishment, and understanding — healing becomes possible.

To recap, here are my top 3 tools for supporting chronic skin conditions naturally:

1. Detox the body — with fasting, raw food, and nourishing juices
   
2. Soak in sunshine — or use UV therapy to stimulate Vitamin D
   
3. Cleanse the skin — with guasha scrubs, healing baths, and gentle topicals
   

These principles are gentle, natural, and suitable for all ages — and they’ve helped countless people in my clinic begin their healing journey with hope and confidence.

If you’d like to learn more, or explore these tools in a step-by-step way, check out the Free Resources section on my website. There’s a whole collection of guides, recipes, and videos waiting for you.

Here’s to vibrant skin, whole-body healing, and listening to your body’s quiet wisdom.

Warmly,
Christos
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