Dr. Leah Murray's Updates - Dr Leah Murray

drleahmurray

UNSUNG HEROES # 1 Chia Seeds - tiny, beautiful l

UNSUNG HEROES # 1

Chia Seeds - tiny, beautiful little pearls containing massive amounts of 4 things we generally struggle to get enough of easily in our diet.
In my practice I aim to wean chronic medication (and supplements!) as far as possible, and so there are some unsung heroes that we can easily incorporate in our diet that helps us maintain results achieved with targeted supplements used in the early phases of management.

Chai seeds contain:

1. Omega 3
2. Calcium
3. Iron
4. Magnesium

Amongst others.

Delicious recipe for Chia Pots in the GUT RESET RECIPE book at https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/. #chiaseeds #guthealth #plantbasedprotein #plantbasedomegas #ironrichfoods #leakygutdiet #gutrepair #integrativemedicine #functionalmedicine

🌴SUMMER!!! 🌴 I personally avoid the BF madn

🌴SUMMER!!! 🌴 I personally avoid the BF madness but for those asking, I’m more than happy to give a special PRE – CHRISTMAS discount if you’d like to squeeze in a quick 25day GUT RESET!

1. Go to: https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/
2. Scroll to the bottom of the page
3. Fill in the GUT TYPE QUESTIONNAIRE
4. Click ENROLL NOW
5. Use COUPON CODE ‘BYEBYE2023’

#gutreset #guthealth #integrativemedicine #functionalmedicine #summerreset #lowinflammatorydiet

Gut friendly smoothie. So simple but still one of

Gut friendly smoothie.

So simple but still one of the most popular recipes that patients comment on while doing the GUT RESET PROGRAM.

I use these cute pouches so my kids get smoothie in their lunchboxes. Always a hit.

Recipe varies but its generally:
Frozen blueberries (todays had frozen mango and pineapple too)
Banana
GF oat Macadamia milk
Macadamia butter
Salt
Aloe juice
Blend together well.
Soaked chia seeds added after.

https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/ #guthealth #integrativemedicine #functionalmedicine #smoothierecipes #easylunchboxes

Every woman and their GP (and Gynae) should read t

Every woman and their GP (and Gynae) should read this.. #perimenopause #menopause #integrativemedicine #functionalmedicine #hotflushes #hormonalhealth #hormonalmigraines

Eating the rainbow🍋🥑🍑🍅🍎🍇🫐🫒

Eating the rainbow🍋🥑🍑🍅🍎🍇🫐🫒🥥 Those are Brazil nuts in the avo. 2 Brazil nuts a day are a good dose of much needed Selenium for thyroid health. Its important to first top up Selenium, then Zinc then Iodine for thyroid. In that order. @squirrel.depot - most delicious, non-GMO Brazil nuts at ridiculously good prices! ( Girls are having egg and (GF) toast😉) #guthealth #saturdaybrekkies #beetroothummus

Reintroduction Phase of a Gut Reset🍎 My ‘Spri

Reintroduction Phase of a Gut Reset🍎
My ‘Spring Reset 2023’ was semi hi-jacked by work admin changes, a sick toddler, and various other excuses.
I managed to do everything except I still had one coffee a day.
Since my diet is generally low inflammatory most of the time anyway, I also made a conscious effort to MOVE more (lots of brisk walks and yoga) and eat more consciously.

Like most of the feedback I received I do feel better, gut is happy, and definitely have way more energy than a month ago.

Lots of people want to know what to look out for during the Reintroduction Phase so here are some common reactions that patients complain of during reintroduction:

GLUTEN
- bloating, fatigue, headache, change in stools, congestion, brain fog, gastritis

DAIRY (cows milk)
- congestion, acne, bloating, cramps, eczema flare, change in stools (mainly loose)

COFFEE
- anxiety, loose stools, cramps, gastritis, insomnia

EGG
- itchiness, nausea, eczema flare (egg is an incredible, protein/nutrient dense food so worth dividing into yolk and white and checking to see reaction to both. If you are reacting its worth eliminating for a while longer while you continue to heal gut lining and dysbiosis and then try reintroduce later)

PROCESSED SUGAR
- serves no nutritional purpose so best saved for special occasions only

ALCOHOL
- serves no nutritional purpose so best saved for special occasions only

#guthealth #springreset2023 #inflammatoryfoods #functionalmedicine #integrativemedicine

Tzatziki with Goat’s yogurt - can’t get enough

Tzatziki with Goat’s yogurt - can’t get enough of this🙌🏻 Recipe (super easy) in Gut Program. #gutrepair #guthealth #integrativemedicine #functionalmedicine #cowsdairyfree #lowinflammationdiet

Anyone who’s read ‘The Secret Life of Plants’ will know its no mystery that the plant kingdom communicates with us on many levels.

When visiting me at the practice you’re first greeted by the plants - all offering various abilities to perform a function in the human body.

A few examples of each:

ALOE- gut, skin, joint health, amongst others
PAWPAW - papain digestive enzyme
ARTICHOKE - excellent detox support
DANDELION - detox support
ARTEMISIA - anti parasitic, immune support
IVY LEAF - main ingredient in Prospan, soothes a cough
SUURVY/SOURFIG- soothes bites and stings
OREGANO - my favourite natural antibiotic, esp for SIBO/SIFO and upper respiratory infections
LAVENDER - calming
NASTURTIUM - antibiotic
And my favourite: FERNS - check out what @zachbushmd says about Ferns and the microbiome..

I love to think of how EVERYTHING our bodies need to function, both food and medicines, can be found in the natural world.

Most medicines including pharmaceuticals are derivatives of plants, and Integrative and Functional medicine doctors prefer to use them in their more natural form, where appropriate.

Instead of using isolated properties of the plant, we acknowledge that they offer so much more (probably far more than we realize) in their full form.
🌵 #plantmedicine #naturalmedicine #integrativemedicine #functionalmedicine #breathyourbiome #zachbushmd

🌵ALOE JUICE The inner pulp of Aloe (vera or fe

🌵ALOE JUICE

The inner pulp of Aloe (vera or ferox) - with the aloe bitters removed - is an excellent way to sooth and repair gut lining.

Not only amazing for gut, but skin and joints too. Have it first thing in the morning in some cold water, or add to smoothies.

#aloejuice #guthealth #medicinalplants #integrativemedicine #functionalmedicine

For those asking - here’s the Borscht Recipe. L

For those asking - here’s the Borscht Recipe.

Lots more in the Recipe Book that you can download off the website, or that comes along with the Gut Reset Program.

#borscht #polishancestry #guthealth #ironrichfoods #integrativemedicine #functionalmedicine #springreset2023

BORSCHT! ❤️ #ironrichfoods #guthealth #springr

BORSCHT! ❤️ #ironrichfoods #guthealth #springreset2023

My favourite clinical psychologist sharing her wis

My favourite clinical psychologist sharing her wisdom on AUTOIMMUNITY

If you look at the science behind why so many people are being diagnosed with autoimmune conditions these days, you’ll find that there are many causes.

One MAJOR cause is our poor gut health and increased gut wall permeability (aka ‘leaky gut’) which leads to immune system dysregulation.

In her very well researched book, Malvina elaborates on another major player in the autoimmune process: trauma and psycho-emotional stress.

Get the book on Takelot. #autoimmunity #guthealth #mentalhealth

Stimulating the PARASYMPATHETIC (aka REST and DIGE

Stimulating the PARASYMPATHETIC (aka REST and DIGEST) NERVOUS SYSTEM before meals aids digestion. Eating on the run, in the car, standing, is far from ideal. The SPRING RESET 2023 for me is about stopping the excuses like ‘not enough time.’ By making time for eg sitting to eat, a few square breaths before meals, the day seems to slow down a little..

BONE BROTH .. jars to freeze for the week ahead.

BONE BROTH
.. jars to freeze for the week ahead.

A consolation for the fact that its not quite summer yet is that its far easier and more appealing to sip on a cup of broth while its cold and rainy outside.

Pasture reared chicken broth.
I give it to my kids with Vermicelli rice noodles (angels hair) - we tear up a sheet of nori to sprinkle on top for some iodine.

So delicious! #springreset2023 #bonebroth #guthealth

CHEERS TO SPRING! And Yogi Beer! @culturelab_komb

CHEERS TO SPRING! And Yogi Beer! @culturelab_kombucha - this is my new favourite! #kombucha #fermentedfoods #guthealth #reinoculatethegut

FOR THE LOVE OF COFFEE.. Found 2 coffee substitut

FOR THE LOVE OF COFFEE..

Found 2 coffee substitutes that I’m going to try tomorrow for the OFFICIAL DAY 1 of 25 SPRING RESET 🦚

I remember reading a study once that stated ‘coffee drinkers live longer.’

There is likely some truth in that (since it is one of our few BITTER foods) but I do think it needs to be quantified.

Caffeine is a stimulant as we know, and in caffeine sensitive people, anxious people or adrenally stressed/depleted people its best avoided.

Quality of coffee, how its roasted, brewed and consumed is also all to be taken into account..

Wish us luck tomorrow as there might be some serious withdrawal happening🙈 Personally not convinced this Mesquite is going to sub in sufficiently but definitely looks worth a try!! #coffeewithdrawals #guthealth #lowinflammatorydiet #integrativemedicine #functionalmedicine #springreset2023 #mesquite

GLUTEN One of the ‘big 4’ inflammatory foods

GLUTEN

One of the ‘big 4’ inflammatory foods that are avoided for 25days while on the GUT RESET PROGRAM.

Patients often say ‘but going gluten free is too expensive.’

Its actually not, if you stick to eating unprocessed fruit, veg and meats, nuts and seeds you can easily maintain an affordable gluten free diet.

EAT NATURAL, unprocessed FOOD.

Hows Prep Day 4 going all SPRINGRESET2023 participants? #glutenfree #guthealth #integrativemedicine #functionalmedicine

So who did the Bicarb test this morning? LOW STOM

So who did the Bicarb test this morning? LOW STOMACH ACID
(Hypochlorhydria)

Put 1/2 teaspoon of Bicarb of Soda in 1/4 glass of water and drink on an empty stomach. Time for 5minutes and see if you BURP or not.

This very simple test can help you discover if you have low stomach acid, which would be the case if you DO NOT BURP.

Supplementing stomach acid with either apple cider vinegar or Betaine HCL WITH MEALS can help digest food better, lessen bloating, help nutrient absorption if stomach acid is low.

NB!! NOT TO BE USED IN PATIENTS WITH GASTRITIS/PEPTIC ULCER DISEASE as could worsen these conditions. #lowstomachacid #bloating #integrativemedicine #functionalmedicine #springreset2023 #guthealth

Tomorrow is Prep Day 1! 🍎 The Gut Reset Program

Tomorrow is Prep Day 1! 🍎 The Gut Reset Program gives you 5 days to get ready, read all info, make broths, slowly wean coffee (eek) and prepare yourself for 1 SEPTEMBER when the actual Gut Reset begins. Book in (MUST BOOK IN TOMORROW SUNDAY 27 AUGUST) by following the link in bio and use coupon code SPRINGRESET2023 to join us. See you there!! 🦚 #springreset2023 #guthealth #skinhealth #integrativemedicine #functionalmedicine #summer

🦚SPRINGRESET2023 For those joining us on the S

🦚SPRINGRESET2023

For those joining us on the Spring Gut Reset from 1 -25 September 2023 here’s what you need to do.

On Sunday 27 August go to:

https://drleahmurray.co.za/online-programs-gut-reset-holistic-wellness/

Fill in the GUT TYPE QUESTIONNAIRE.

Use coupon code SPRINGRESET2023.

See you there!🍎 #guthealth #integrativemedicine #functionalmedicine #detox #springtime

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