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Thursday 9am - 5pm Friday 9am - 4:30pm

Herb and Spice Naturopathy Narrabri

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Narrabri, NSW
Herb and Spice Naturopathy Narrabri

Helping rural communities gain back their health, energy & vitality with naturopathy & nutrition.

Too book your appointment, head to https://herb-and-spice-naturopathy.simplecliniconline.com/diary

12/08/2026

Omega 3 Content in the Foods you love🐟🌱

Following on from my post last week on why Omega 3's matter, let's talk about where to actually get them!

Regardless of how you eat, there are great ways to get your Omega 3's in from both animal and plant-based sources.

🐟 Animal-based sources (EPA & DHA):
+ Salmon, sardines, mackerel, herring, anchovies
+ Trout, tuna
+ Fish oil / cod liver oil
+ Omega-3 enriched eggs

🌱 Plant-based sources (Mostly ALA):
+ Flaxseed & flaxseed oil
+ Chia seeds
+ Walnuts
+ H**p seeds
+ Edamame & soybeans / tofu

Note: The body only converts a small amount of ALA into the usable forms EPA and DHA, so plant-only eaters often benefit from an algae-based DHA/EPA supplement.

How much do we actually need? To help prevent illness, these numbers reflect the minimum daily intake:

Adults (women): 430mg/day combined EPA+DHA
Adults (men): 610mg/day combined EPA+DHA
General heart health target: 250–500mg/day EPA+DHA (Heart Foundation)
Kids (4–12 years): roughly 55–500mg/day depending on age, increasing as they grow
Simplest rule of thumb: 2–3 serves of oily fish per week covers most adults' needs

What a day could look like:

🍳 Breakfast: Omega-3 enriched eggs + a tablespoon of ground flaxseed stirred into porridge or yoghurt
🥪 Lunch: Tinned salmon or sardines on wholegrain toast with avocado
🥜 Snack: A small handful of walnuts or a chia pudding
🍽️ Dinner: Grilled salmon or mackerel with greens, or a tofu/edamame stir-fry with h**p seeds sprinkled on top

Small, consistent swaps across the day add up and allow you to reap the health benefits.
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06/08/2026

Meet Shiitake - nature's very own immune tonic 🍄

Used for thousands of years in traditional medicine, this humble mushroom is a nutrient-dense powerhouse, supporting healthy immune function, a balanced inflammatory response, and general winter wellness. Whether stir-fried, simmered in a broth, or taken as a practitioner-grade extract, Shiitake is an easy and delicious way to give your immune system a helping hand this season.

05/08/2026

A quick update for our lovely customers 💛

Due to an unexpected emergency, our opening hours are changing this week.

📅 Thursday: 9am–3pm - Emily will be in-store to help with your needs and order collections

📅 Friday: 9am–3:30pm - Lisa will be back on reduced hours

Thank you so much for your understanding and patience. We’ll be back to normal hours soon.
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01/08/2026

Why Omega 3's deserve a place on your plate every day🐟🌱

Omega 3's are essential fats, meaning our bodies can't make them, so they have to come from food. They play a role in heart health, brain function and mood, joint comfort, eye health and skin nourishment.

But here's the catch - most of us are also eating plenty of Omega 6 (found in vegetable oils, processed foods, and some grains), and Omega 3 and Omega 6 compete for the same pathways in the body.

Omega 6 tends to support a more pro-inflammatory response, while Omega 3 supports a balanced, calming one. So the ratio between the two matters just as much as how much Omega 3 you're getting on its own.

Our ancestors ate these fats in something closer to a 1:1 to 4:1 ratio of Omega-6:Omega 3. Our modern diets often sit closer to 15:1 or higher which is why boosting your Omega 3 intake isn't just a "nice to have," it's about supporting optimal health.

30/07/2026

Today’s mix - a custom liquid herbal blend to help a lovely family tackle worms, naturally and effectively.

This is one of the things I love about herbal medicine - it’s an affordable, effective way to support the body, and it can be tailored to suit all sorts if health concerns, from gut health to sleep, skin, hormones, and more. No two blends are ever quite the same, because no two people are the same.

Side note - wearing a white jumper whilst working with herbs is the Naturopaths version of living dangerously 🤣

Got a health concern? Get in touch via [email protected] or call the clinic in 67923754 on Thursday’s and Friday’s.
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08/07/2026

Homemade dinner? Nailed it.

Then watched it get demolished in favour of chips and lollies the second the whistle blew 😅

This is what “healthy most of the time” actually looks like in our house,and I’m ok with it. No guilt, just good food and a good night.

Enjoy the game tonight, whoever you’re cheering for 🩵♥️

03/07/2026

If you're running on empty and wondering why your energy is so unpredictable, start here first.

Before you dive into supplements and testing, there are a few foundational things that make a huge difference to how you feel day to day.

These aren't complicated. They're not expensive. And they're realistic even in a busy week.

+ Morning Sunlight - your cortisol and serotonin needs that light signal first thing in the morning. Step outside for even a few minutes to wake your body up, it will genuinely help.
+ Eat Balanced Meals - our bodies do better with proper meals spaced through the day. Protein + fat + fibre = stable energy. Constant snacking sends your energy levels and blood sugar onto a rollercoaster and will have you reaching for that 3pm snack every time.
+ Drink Water - without fail, those with constant low energy won't be drinking nearly enough, and that usually gets worse in winter. Aim for at least 1.5-2L filtered water daily to help with overall energy and concentration (plus you'll get the benefits of clearer skin and better elimination!).

Small shifts. Real difference. And if all 3 seem unachievable for the moment, just start with one.
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02/07/2026

My Winter Wellness Workshops are now open to book🌿

I would love to have you join me for an intimate session of making, learning, and connecting.

Winter is the perfect time to slow down, get a little creative, and fill your medicine cabinet with things you actually made yourself. There's something really special about knowing exactly what's in the remedies sitting on your shelf, and even more special when you made them with your own hands.

Over 90 minutes together, you'll learn the why behind each ingredient - the herbs, the mushrooms, the traditional preparations - and you'll leave with five genuinely therapeutic remedies to support you and your family through the colder months:

🌿 Medicinal mushroom hot cacao - a warming daily ritual blended with reishi, chaga, and lion's mane to support your immune system from the inside out
🌿 Herbal sore throat spray - potent, fast-acting, and something you'll be so glad you have the moment that telltale scratch starts
🌿 Sleepy-time oxymel - a beautiful honey and apple cider vinegar preparation with nervine herbs for coughs, sore throats, and deeper winter sleep
🌿 Healing lip and nose balm - calendula and manuka honey in a nourishing beeswax base, perfect for chapped lips and dry winter skin
🌿 Immunity gummies - absolutely perfect for fussy little people or anyone who wants their immune support to taste like a treat

These sessions are intentionally small - just 6 people per class - so it stays hands-on, unhurried, and genuinely fun. Light refreshments are provided, all equipment is on me, and you don't need any experience at all. Just bring your curiosity and a friend!

📅 Friday 17th July - 5:30pm
https://herb-and-spice-naturopathy.simplecliniconline.com/workshop/winter-wellness-workshop-friday-17th-july

📅 Saturday 25th July - 2:00pm
https://herb-and-spice-naturopathy.simplecliniconline.com/workshop/winter-wellness-workshop-saturday-25th-july

Places are limited and I expect them to fill quickly, so grab yours while you can. We had soo much fun last year, and I can't wait to spend an evening creating with you!

01/07/2026

July in the clinic 🗓

It's a new month already and my July calendar is starting to fill up. I've only got a handful of appointments left this week and next week if you're needing some support.

🌱Immune health during winter
🌱Hormone support
🌱Sleep and mood support
🌱Digestive health
🌱Skin and allergy support

Winter Immune Support packs have been very popular and are still available to get you and the family through winter. You can order through the website, or pop in on Thurs/Fri's to collect your pack.

www.herbandspice.com.au/shop for all your retail goodies and products
www.herbandspice.com.au/services to book online
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26/06/2026

I've been making the most of that beautiful winter sun these past few weeks, out in the garden clearing out the last of the summer veg and finding spots for some new seedlings for the rest of winter.

The Autumn patch did not disappoint this year! Peas, beans, capsicums, pumpkin, eggplant, tomatoes and more, all picked at their peak. I spent the afternoon chopping and prepping it all for the freezer, so we'll be eating like it's summer all winter long.

Nutrient-dense, home-grown goodness ready whenever we need it 🧡🌿

Address

72 Maitland Street
Narrabri, NSW
2390

Opening Hours

Thursday	9am - 5pm
Friday	9am - 4:30pm

Website

http://herbandspice.com.au/, https://herb-and-spice-naturopathy.simplecliniconline.com/diary

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