Self Care – Getting Your Spark Back

Self Care – Getting Your Spark Back

One of the most challenging journeys we face in this lifetime is helping, nurturing and taking care of those in our life—spouses, children, friends, partners, family and co-workers—without losing ourselves. The challenge lies in staying grounded and connected to who we truly are underneath it all. And remembering we are responsible for our own happiness. There are plenty of negative messages bandied around about how you are “selfish” and a “bad” mother if you do dare to do anything that makes you happy. Well, I and many other women say otherwise.

Self-care is being kind to yourself, nurturing yourself, so that you feel well enough to give back to all those around you, whether it be work, family or friends, so that you can stay healthy and happy. Life has been my teacher in this department.

Remember to make time to honour yourself, your needs, your dreams and your desires.

We often have to learn about self-care the hard way to get the message fully. In my experience, if you want to save yourself from burnout, breakdowns and insanity moments, you must schedule a little nurturing self-care into your daily calendar.

Happiness is what fuels you from the inside. How can you give to others when you can’t even give to yourself? If you try, all that will remain will be an unhappy, unhealthy, unbalanced vessel that holds resentment and a need to live their life through others. You know what I’m talking about.

Yes, we can all sense it when light, joy and vitality have drained from you and only a shell remains. Constant complaining, negativity, exhaustion and resentment builds. You lose your sense of playfulness and adventure, and age beyond your years overnight.

Remember to make time to honour yourself, your needs, your dreams and your desires.

By honouring yourself you will be able to model well to those around you and free others to live their life as they choose. It’s time to step up and take ownership of your own happiness and your health. Make today your first step towards the best you.


”It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.”



Keep depositing into that self-care bank account every day so you can reap the benefits long term as you journey through life. I guarantee you’ll need it. And your family, workmates and friends will love you for it!


Here are 21 ideas for regular self-care.

If you have one minute:

  • Close your eyes and breathe slowly and deeply for one minute.
  • Say kind words to yourself. “Thank you. I love you.” So simple, so powerful. Repeat often.
  • Stand up, do a big stretch or quick dance move, or sink into a downward facing dog. Your body deserves it.
  • Write down three things that make you smile and plan to do them in the next 24 hours.
  • Rub your temples.
  • Brush your hair. It stimulates a multitude of acupuncture points, which can help calm your mind and encourage blood flow to your brain.


If you have five minutes:

  • Find a ray of sunshine, stand in it, close your eyes and breathe.
  • Dance along to a favourite feel-good song.
  • Send a picture to a friend that’ll make you both smile.
  • Get excited brainstorming five self-care things you’d love to do this week. Hey, it’s always good to plan ahead.
  • Ring or message someone and tell them you love them.
  • Use a dry skin brush on your entire body to increase your circulation, remove skin impurities and encourage relaxation.


If you have 30 minutes:

  • Eat a nourishing lunch outdoors with no electronics . . . Ah, the serenity.
  • Sink into a hot bath before bed. Candles, relaxing music and essential oils.
  • Sprawl out on cosy cushions or a hammock, get stuck in a book and escape.
  • Close your eyes and just BE.
  • Walk along the beach or in nature.


If you have one hour plus:

  • Get a massage.
  • Take a yoga class.
  • Have a picnic or go for a walk, a swim or a bike ride. Feel the warmth of the sun on your skin, the breeze on your face or the water caressing your body. It’s great to feel alive.
  • Tackle that overwhelming task that’s been hanging over your head for months. Weed the garden, declutter your closet or sell your garage clutter. It’s liberating.

Now you’ve got the idea. Schedule it in or seize the moment when it arises.

Self Care is essential to keeping your spark ignited.

Want to learn the other secrets to getting your spark back?

I’ve written a book – Sizzle, Not Fizzle! – Secrets to Bringing the Spark Back into Your Life – easy read with loads of practical tips to bringing back the spark in tour life.

Great christmas gift. Click here to buy online. 


3 Tips To Losing That 100 year old Feeling

3 Tips To Losing That 100 year old Feeling

Feeling like you’re 100 years old lately?

Aching & growning just moving around?
Everything feels tight & stiff?
Foggy brain?
Exhausted everyday – constantly in overwhelm & anxiety?
Asking yourself – is this as good as it gets?

Yes…it’s the –

  • work pressures
  • kids activities, taxi driver duties
  • ageing parents needing more help
  • relationships stale & under pressure because you don’t have any energy – zero sex drive
  • environmental pollutants, chemicals in our food chain

It doesn’t have to be that way….

Let’s get you feeling –
full of energy,
weight is dropping off,
no more aches & pains.

Learn 3 Tips for Moving Out of 100 year old Feeling…. (3 tips start 3.15 min mark)

Let’s start turning it around….today!

Need a helping hand?
Stop you from getting stuck.

Online or in person consults available

Book HERE to get started today

Loads of health & happiness,


Julie Smethurst
Naturopath, Life Coach, Author, Feeling Great Naturopath
Mobile  0438 593 523 
Find out more about my next workshop

IMPORTANT: The contents of this email and any attachments are confidential. They are intended for the named recipient(s) only. If you have received this email by mistake, please notify the sender immediately and do not disclose the contents to anyone or make copies thereof.

5 Secrets to Increasing Your Sex Drive

Need to increase your sex drive or libido? – an awkward conversation for many of us. I often get a sneaky text after an appointment, by-the-way email or a throw away line in a  consult.  Low sex drive or libido is a dilemma that affects many women, in perimenopausal and menopausal years but anytime really.

A common question is – I’m seeing someone new & I’m needing something to help with my sex drive?


Here are 5 Secrets to Successfully Increasing Your Sex Drive or Libido (the rest is up to you):



If you don’t have energy….I’m talking real energy ….not a caffeine or sugar high…..then you’re on the back foot to start. Energy isn’t just in your head it’s in every cell of your body. You need energy for your biochemistry to work properly and to power your sex drive. You don’t expect your car to drive you places without any fuel.

Here are three simple ways to increase energy – being hydration (2 litres water/day), good fuel (vegetables, fruit, meat, nuts, legumes), plenty of good sleep (bed at 10pm or earlier is ideal)..

If you have trouble with fatigue & low energy….come & see me click here to book in. We’ll work out a plan that at least doubles your energy within 2 weeks naturally…’s so easy when you know how.

Great thing about this is it helps ‘all of you’ not just your sex drive.


Did you know women need to de-stress before sex? … whereas men are the reverse….it’s actually a stress release for them….interesting! (we’re very different creatures)

So, if you’re feeling unsafe, hypervigilant or chronically anxious it’s going affect your sex drive. You’ll need to find your triggers or change the situation. Of course caffeine, smoking and certain drugs add fuel to this mix.

I see many people with chronic anxiety that is linked to gut problems (click here to find out why), so starting from somewhere can get you making progress in the right direction.


Vaginal dryness can make the whole experience painful & not something you want to repeat sometime soon. Sure you can use a lubricant but may women have reactions or sensitivities.

Vaginal dryness can be temporary or chronic. Here are some causes –

  • Side effect of medication – like antidepressants, antihistamines (Telfast, Zyrtec, Polaramine, Phenergan), some asthma medication
  • Dehydration
  • Alcohol – can cause dehydration
  • Sensitivity or allergy to certain soaps, bath bombs or products used down there (tampons, pads, etc)
  • Smoking

YOUR OPTIONS: lubricant before sex (sensitivities and reactions are common – may need to trial a few), vaginal moisturisers (Replens, YES VM or vitamin E oil, olive oil or coconut oil) applied every 3 days OR……..if low oestrogen around menopause is a problem, topical low dose oestrogen (Vagifem) twice weekly.


Good chemistry is an essential ingredient. Relationship issues can make this a problem. When you deal with the issues it is amazing how this area can change.



Having sex increases the desire for sex. So practice, practice, practice…..I’ll leave that one up to you!

There’s also a few herbs up my sleeve to get you moving in the right direction, but the foundations always need addressing at the same time.

Hope that helps.


Julie  (Feeling Great Naturopath)

P.S. In person or zoom consults available….so you don’t even need to be local to Mornington/Melbourne area. Click here to book online if you need help. 

P.S.S. Love to hear about your experiences and what has helped…email me at


Real Secrets To Lasting Weight Loss

Real Secrets To Lasting Weight Loss

Whether consciously or unconsciously, many people are frustrated with their body shape and size and often list ‘weight’ as a major concern. They worry endlessly over their body’s appearance many times a day. This niggling worry and frustration can take up valuable headspace, deeply affecting their self-esteem and influencing their moods.

Imagine for a moment what life might be like if you truly stopped worrying about your size or the appetite you feel you can’t trust. If you didn’t wake up thinking about what you will or won’t eat that day or how much exercise you might be able to squeeze in and what the consequences will be if you don’t.

Most people will tell you, that you have to lose weight to be healthy, but the reverse is actually true, you need to be healthy to lose weight.

And the concept of calories as the ONLY factor that influences weight loss is SO OUTDATED. There are many factors that affect whether your body is getting a message to burn fat or store it – calories, stress, gut health, liver function, thyroid, sex hormones, insulin, nervous system and emotions.

So, all of these need to be addressed for you to get to the heart of your success formula for lasting results.

Working together we can solve your weight loss puzzle, giving you support, guidance and getting to the heart of your ‘whys’ – why you eat emotionally, why you choose poor quality food even though you know better, why you just can’t seem to shift excess body fat no matter how hard you try, why dieting can’t be sustained and why eating certain foods can transform your health.

One universal truth I do know is, to effortlessly make choices that serve your health is to get back in touch with the amazingness of your own body. I have never seen sustainable change come from judgment, fear and criticism, rather from a loving kindness, understanding and encouragement.

As a gift to you I have a –

February Special Offer: $140 free testing with an initial consult. I am offering limited spots, so once they’re gone they’re gone.  Click here to book online to get started today.

Enjoy having somebody on your team who has had thousands of successes and lives what she teaches every day and will hold your hand to keep you resourced, accountable and inspired for lasting results.

To your best year yet,

Julie xx

4 Ways To Salvage New Years Health Resolutions

4 Ways To Salvage New Years Health Resolutions

Are cracks starting to appear in your New Years health resolutions?

Did you valiantly declare this year was going to be different? Was it going to be the year you made your health a priority?

Was there talk of getting your energy back? Losing that spare tyre around the middle? Or getting rid of that constant bloated feeling? Or doing something about those hot flushes?


Here’s 4 ways to salvage your new year’s health resolutions –

1. Find Your Why

Whether you’re faced with a delicious slice of chocolate cake or a burning desire to skip exercising, if you carry a strong sense of why you want to reach your goal, you’ll find it easier to resist temptations.

Research shows that self-motivated goals are more likely to be reached,[1] so get clear on your own personal ‘why’.

Do you want to be there for your kids, look great at an event, or improve your energy? Remind yourself of this when temptation comes your way.


Goals are easier to reach if they are SMART –

  • Specific,
  • Measurable,
  • Attainable,
  • Relevant,
  • Time-orientated

Allowing you to set clear goals and understand when you are on track to reaching them. For more information and assistance with creating your own SMART goals for the New Year, read this blog.

A big reason to make your goals SMART is that you’ll also improve your weight loss results. Highlighting this, a recent study found that people who set a specific weight loss goal lost an average of 1.5 kg more than those who didn’t.[2]

In another study, it was also found that goal setters were 10 times more likely to lose 10 per cent of their original body weight than non-goal setters.It should be noted that participants in both studies received coaching from qualified healthcare professionals,[4],[5] highlighting the importance of seeking help from a qualified Practitioner. Need help click here to book online.

3. Track Your Progress

Self-monitoring is key to helping you track your progress and make adjustments. When trying to lose weight, tracking your diet and exercise, and regularly weighing yourself, gives real time feedback that helps you stick to your resolution.[6]

4. Get Help

Research shows that health goals are easier to reach if they are set with the help of a Practitioner.[7] This is because your Practitioner can help you identify and implement strategies to reach your goal in a safe and healthy way, as well as helping you anticipate and deal with obstacles and setbacks. For example, problem-solving therapy results in greater losses in body weight, including long-term weight reductions.[8]

Success is guaranteed when ownership and commitment align. Smash your health goals in 2019 by putting these evidence-based strategies to work and reap the rewards that come from your dedication and direction.

Content adapted from Metagenics Australia (permission given)


[1] Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Motivation, self-determination, and long-term weight control. Int J Behav Nutr Phys Act. 2012 Dec;9(1):22.

[2] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.

[3] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.

[4] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.

[5] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.

[6] Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102.

[7] Leistra E, Streppel MT, Klamer J, Tump AC, Weijs PJ. SUN-PP190: effect of smart goal setting and nutritional assessment on treatment compliance in primary care dietetic treatment. Clin Nutr. 2015 Jan 1;34(Suppl. 1):S94

[8] Perri MG, Nezu AM, McKelvey WF, Shermer RL, Renjilian DA, Viegener BJ. Relapse prevention training and problem-solving therapy in the long-term management of obesity. J Consult Clin Psychol. 2001 Aug;69(4):722-726.


Is a Ketogenic Diet right for you?

Is a Ketogenic Diet right for you?

Recently at a christmas party I ran into an old friend who’d lost 13 kilos and looked amazingly vibrant and happy. I asked her what she’d been up to and how she’d lost the weight after decades of struggling.

She said, “My back pain was so bad I had to do something to get my weight down. I decided to try a ketogenic diet, it’s been amazing I haven’t been that hungry and I’ve got loads of energy. My partner’s doing it with me even though he doesn’t have much more weight to lose to support me.”

Note to self: my friend’s secret formula to getting healthier and happier by shifting her 40 kilo excess was ketosis, support from a loving partner and needing to get out of pain. Mmmmm….all the balls had lined up and it was time to treat herself well.

Do you need a secret formula to getting happier and healthier?

Find out if ketosis is a good fit for you.


Ketogenic diets have rocketed into the mainstream in recent years, helping people lose body fat, sharpen mental focus and amplify physical energy; all thanks to tweaking your metabolism.

How does a ketogenic diet work?

Normally, your body is fueled by breaking down carbohydrates into their simplest form, glucose. Glucose is then taken up by cells throughout your body and burned to create energy that keeps all your systems functioning well during the day. Whilst your body can burn all macronutrients (carbohydrates, fats and proteins) for energy, carbohydrates are the easiest for your body to breakdown and utilise, leading it to preferentially burn them whenever available.

In contrast, a ketogenic diet adapts the body to using fat for energy, by consuming a higher fat, moderate protein and limited carbohydrate diet.

To do this you need to limit the intake of carbohydrates, so your body does not have enough glucose for its metabolic needs. When this occurs (alongside consuming adequate protein), the body sources fats for fuel and converts them into compounds called ketones. It is ketones, instead of glucose, that the body then starts to use as its primary source of energy. This process is known as ketosis.

The ketogenic diet is quite different to a standard western diet, and different variations of the diet do exist. However, as shown in Figure 1 below, it is comprised of a specific balance of macronutrients, generally being:

  • 50% of calories from high quality, unprocessed fats such as avocado, nuts, seeds, egg yolks, organic meat and coconut;
  • 30% of calories from protein, such as fish, tofu/tempeh or organic animal protein; and
  • 20% of calories from wholefood, complex carbohydrates such as leafy greens, non-starchy vegetables, legumes and low fructose fruit (such as berries).

Figure 1:  The balance of macronutrients within a ketogenic diet.

Who can benefit from a ketogenic diet?

  • Those wanting to lose weight.
    • If you couple your ketogenic diet with being in a calorie deficit, your body will draw on your fat stores for energy, resulting in a reduction in overall body fat.
    • Those who struggle to lose weight due to insulin resistance will also benefit from ketogenic eating, as ketones do not require insulin to create energy.
  • Athletes
    • As a body that has entered ketosis efficiently draws energy from ingested and stored fat, the ketogenic diet can provide a constant and stable source of energy. This offers an advantage over glucose-dependant metabolism, which eventually requires regular glucose intake to sustain intense exercise performance beyond two hours.
  • Individuals who prefer eating higher amounts of dietary fat;
  • Those who experience digestive issues with high carbohydrate diets; and
  • Individuals who respond poorly to low fat dieting.


Who might struggle with a ketogenic diet?

There are people who may not easily adjust to a ketogenic diet due to conditions that limit the absorption of fats, or conversion of fats into energy. This may include individuals who experience:

  • Digestive upset when consuming fat containing meals;
  • Inborn mitochondrial conditions;
  • Recurrent pancreatitis; and
  • Gallstones or have had their gall bladder removed.


Is a Ketogenic Diet Right for You?

Whether it’s weight loss or enhanced wellness, it’s worth talking to a naturopath to see if a ketogenic diet will help you reach your health goals. As a bonus, working with a naturopath will also greatly increase your ketogenic success, as they can help identify any barriers to successfully implementing the diet, and create strategies for you to overcome them.

Finally, as with any diet, it’s important to remember that each individual can respond uniquely, and that certain diets will suit some more than others. However, if you feel this diet is right for you, you could soon be joining the many that feel clearer, lighter and more energetic eating keto!

Have a ketosis question? Love to hear from you or book in to get started today.

Julie x

Naturopath, pharmacist, life coach/ 0438 593523/

*Permission obtained from Metagenics Australia to repurpose graphics and content.