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Tuesday 9am - 6pm Wednesday 9am - 3pm

http://www.kierahinshawnaturopath.com.au/

Kiera Hinshaw Naturopath, Airlie Beach (2026)

22/10/2026

What's actually going on our kids' skin?

We spend so much time thinking about what goes INTO our children's bodies, but how often do we stop to consider what we're putting ON them?

Our skin is our largest organ, and while it does a fantastic job of acting as a protective barrier, I still think it's worth paying attention to the ingredients in the products we use every day.

Especially as our kids get older and start reaching for their first deodorants, skincare products and body sprays!

First deodorant shopping has been on the agenda in our house recently!

And with so many options on the supermarket shelves, how do you know which one to choose?

One little tool I love using is the **Yuka app**.

You simply scan the barcode, and it gives you a breakdown of the ingredients and a rating based on its own assessment of potential health concerns.

It's a handy starting point when you're standing in the supermarket trying to compare products!

Two deodorants I chose thanks to the Yuka app were:

**Tradie Zooper Dooper — 59/100**

**Impulse — 66/100**

Not perfect scores, but it's interesting to see how everyday products compare, and it certainly gets you looking beyond the packaging and marketing.

Of course, an app score doesn't tell us everything. The amount of an ingredient, how it's used and the actual level of exposure all matter when assessing safety.

And just because an ingredient has a complicated name doesn't automatically mean it's harmful!

My approach? Be informed, not frightened.

We don't need to throw out everything in the bathroom cupboard or spend a fortune on expensive natural products.

But making thoughtful choices about the products our kids use regularly is another simple way we can support their wellbeing.

Have you tried the Yuka app? I'd love to know what products you've been scanning lately!

20/10/2026

A few small, consistent changes can make a real difference to your child's nutrition and health.

These changes also don't need to involve cooking separate meals or spending hours in the kitchen.

Here are three simple things you can try.

1. Add more protein at breakfast

My daughter is loving açai bowls for breakfast at the moment! They're delicious, but depending on what goes into them, they can be quite low in protein. I like to add some unflavoured collagen to boost the protein content without changing the taste.

You could also try adding Greek yoghurt, eggs or a nut butter.

2. Make a simple pasta swap

Have you tried pulse pasta?

Made from chickpeas, lentils or other legumes, it's naturally higher in protein and fibre than regular pasta.

You don't even need to make a complete switch. Start by mixing a little pulse pasta into your usual pasta and gradually increase it.

One of my favourite school lunch ideas is the Skinnymixers Mac & Cheese with a Twist that I posted a couple of weeks ago. It combines vegetables in a creamy sauce. Served over pulse pasta, it's a great way to add extra vegetables and fibre to a meal kids already enjoy.

3. Make fruit the easy snack option

Fresh fruit is one of the simplest, most affordable ways to add more fibre, vitamins and antioxidants to your child's day.

Rather than always reaching for fruit roll-ups or other packaged fruit snacks, try having a bowl of seasonal fruit ready to grab.

Apples, mandarins, berries, bananas and pears are all fantastic options.

And remember, there's nothing wrong with the occasional packaged snack. We're aiming for better everyday habits, not perfection!

You don't have to change everything your family eats overnight.

Choose ONE small change this week.

Make it easy. Make it achievable. Keep doing it.

Then build on it.

Because when it comes to children's nutrition, **consistency is far more valuable than perfection.**

18/10/2026

Let's talk baby poo!

One of the perks of working with paediatric patients is that I'm blessed with a LOT of poo pictures in my inbox! 📸💩

And I genuinely love it!

Because believe it or not, what's happening in your little one's nappy can tell us quite a lot about their digestive health.

For new mums and dads, baby poo can be a bit of a mystery.

💛 Why is it yellow one day and green the next?

💛 Is it normal for breastfed babies to have runny, seedy poo?

💛 How often should my baby be pooing?

💛 What changes should I expect when we introduce solids?

The good news is that there's a surprisingly wide range of what's considered normal, particularly in those early months.

I love this 'Baby Poo Guide from Pregnancy, Birth and Baby'. It's a fantastic visual reference for parents, explaining the different colours, textures and changes you might notice as your baby grows.

Of course, there are some changes that shouldn't be ignored, including white or pale grey stools, blood in the poo, or black stools after the newborn meconium stage. These should always be checked by a healthcare professional.

But for all those other “Is this normal?!” nappy moments, having a reliable reference can be incredibly reassuring.

If you're a new mum or dad, save this one! And share it with a friend who's navigating the wonderful world of newborn nappies.

🔗 [Pregnancy, Birth and Baby – Baby Poo Guide](https://www.pregnancybirthbaby.org.au/babies/daily-care/baby-poo-guide)

And remember, when it comes to gut health, I'm never offended by a poo photo! 💩

13/10/2026

Constipation in children is incredibly common, but it can also be distressing for little ones and their parents.

Hard stools, tummy aches, withholding, painful bowel movements… it's not much fun for anyone!

Products like Movicol and Osmolax are commonly recommended to soften stools and help children poo more comfortably. They can be really helpful, particularly when a child is struggling with significant constipation, but they can also drop the production of short chain fatty acids in your child's gut. Let's take a closer look at this:

Our beneficial gut bacteria feed on certain types of fibre and produce compounds called short-chain fatty acids (SCFAs).

These little compounds have some pretty impressive jobs!

🌱 They help nourish the cells lining the gut.

🌱 They support a healthy intestinal barrier.

🌱 They help regulate inflammation and immune function.

🌱 They play an important role in maintaining a healthy gut environment.

And this is where prebiotics can be really interesting.
I like looking at which types of fibre may help nourish beneficial bacteria while also supporting comfortable bowel movements.

Two options I consider in clinic are:

PHGG

A gentle, soluble prebiotic fibre that is virtually tasteless and mixes easily into food or drinks. It can help support bowel regularity and provides fuel for beneficial gut bacteria.

Lactulose

A sweet-tasting, non-absorbed carbohydrate that draws water into the bowel to soften stools. It's also fermented by gut bacteria, which can produce short-chain fatty acids.

Both have different roles, and the right choice depends on the child.

But here's the important part…

Constipation isn't always as simple as needing more fibre.

We also need to consider fluid intake, withholding behaviours, toilet routines, diet, medications and whether there's an underlying reason for the constipation.

My goal isn't just to get children pooing again. It's to help them feel comfortable and support their long-term digestive health.

Healthy bowel habits and a healthy gut microbiome are both important parts of the puzzle.

If you need help with this, please get in touch.

12/10/2026

Had a colonoscopy before? Then you'll know… sometimes the bowel prep is the hardest part!

I'm not just talking about drinking the bowel preparation solution!

It's also those days leading up to the procedure when you're handed a list of foods you can and can't eat.

For someone who normally eats plenty of vegetables, wholegrains, nuts, seeds and fibre, the recommended low-fibre diet can feel a little strange!

I loved seeing nutritionist 'Dr Joanna McMillan' share a video of what she ate in the days leading up to her colonoscopy.

Such a practical reminder that even when you're following a restricted diet for medical reasons, you can still put together nourishing, satisfying meals.

Depending on your preparation instructions, some options might include:

🍳 Scrambled or poached eggs on white sourdough toast

🐟 Grilled fish with peeled, mashed potatoes

🍚 Chicken with white rice

🥣 Plain yoghurt for a simple breakfast or snack

🍲 Clear, strained homemade chicken broth when clear fluids are permitted

And yes, sometimes white bread, white rice and foods we wouldn't normally prioritise are exactly what's needed for a short period!

It's a good reminder that nutrition isn't always about eating more fibre or more vegetables. It's about eating appropriately for what your body needs at the time.

Of course, everyone's bowel preparation instructions can be slightly different, so always follow the specific food and fluid guidelines provided by your specialist.

A properly prepared bowel is essential for a thorough and accurate colonoscopy.

If you have a colonoscopy coming up, Dr Joanna McMillan's video is well worth a watch for a little food inspiration. 💛

Have you had a colonoscopy before? Was the bowel prep the hardest part for you too?

🎥 Video: [Dr Joanna McMillan's colonoscopy preparation](https://www.facebook.com/reel/2895244597499299)

08/10/2026

Mac & cheese… with a sneaky veggie twist!

School lunches don't have to be boring, and I'm always looking for easy ways to pack a little more nutrition into the kids' lunchboxes!

I'm loving this Macaroni & Cheese with a Twist recipe from .

It's a delicious, creamy white sauce packed with a variety of vegetables, and when served over **pulse pasta**, it becomes a fantastic, nourishing lunch that's perfect for the school thermos!

Here's why I love this combination:

Extra veggies: An easy way to sneak a couple of servings of vegetables into a meal the kids already love.

More fibre: Pulse pasta, made from ingredients like chickpeas or lentils, provides extra fibre to support gut health and digestion.

A protein boost: Pulse pasta is naturally higher in protein than traditional pasta, helping keep little tummies satisfied.

Steadier energy: The combination of protein, fibre and carbohydrates helps provide more sustained energy to get them through the afternoon.

The best part? It tastes like good old-fashioned comfort food!

Make a batch, pop it into a preheated thermos in the morning, and you've got a warm, satisfying lunch ready for a busy school day.

A few simple swaps can make a big nutritional difference, without making life harder for parents.🙌

Have you tried pulse pasta with your kids yet?

Recipe: [Skinnymixers – Macaroni & Cheese with a Twist](https://skinnymixers.com.au/skinnymixers-macaroni-cheese-twist/)

05/10/2026

For years we've heard the message:

“Kids need lots of milk for strong bones.”

But when young children are drinking large amounts of cow's milk, there can be an unintended consequence we don't talk about nearly enough — namely iron deficiency.

A recent ABC article described iron deficiency in Australian children as a “hidden health crisis”.

This statistic stopped me in my tracks:

> By three years of age, blood testing in the ORIGINS study found more than **56% of children had low iron**, almost **20% had very low iron**, and **2.6% had severe iron-deficiency anaemia**.

Why can too much milk be a problem?

🥛 Cow's milk is naturally low in iron.

🥛 Large amounts can displace iron-rich foods because little tummies fill up quickly.

🥛 Excess cow's milk can also interfere with iron absorption.

Current guidance discussed in the article recommends limiting cow's milk to around '500 mL (two cups) per day for children aged 1–5 years. This recommendation relates specifically to cow's milk — not yoghurt and cheese.

And here's the part I think parents really need to know:

You can't reliably tell whether a child is iron deficient just by looking at them.

Low iron can show up in ways we might not immediately associate with iron — things like low energy, poor appetite, difficulty concentrating, changes in behaviour and poor sleep.

These are also symptoms that can have MANY other causes.

That's why I am such a big fan of appropriate blood testing in children.

Rather than assuming that mood, sleep, concentration or behaviour is “just how they are”, sometimes it's worth asking:

Could there be something physiological contributing to this?

Iron is one of the things I want to know about.

This isn't about being frightened of milk or removing dairy unnecessarily.

It's about balance.

Offer a varied diet with plenty of iron-rich foods — meat, chicken, eggs, legumes, iron-fortified foods and leafy greens — and pair plant sources of iron with vitamin C-rich foods to help absorption.

And if you're concerned about your child's iron levels, speak with your GP or healthcare practitioner about whether blood testing is appropriate.

02/10/2026

We love our nightly routine of hot chocolate!

Adrenal switch giving us a therapeutic dose of magnesium, and it's so sweet and so good!

L-theanine helps to promote a good nights sleep, and it's also so cheap in the powder form compared to the capsules!

PHGG is in there to help build up good bacteria in the bowels, which is important for ALL of us!

Both L-theanine and PHGG are tasteless, and blend seamlessly into the sweet Adrenal Switch hot chocolate. This makes it super easy to get into the kids, which is a parenting win in my book!

If you'd like to try this, just send me a DM to order the ingredients and we can get you on the road to bedtime bliss hot chocolates in no time!

01/10/2026

Perimenopause has a way of finding our weak spots.

And often, it creeps up quietly.

We tend to think perimenopause begins when our periods become irregular — perhaps you miss a cycle here or there, your bleeding becomes heavier, or the timing starts to change.

But for many women, the first signs aren't necessarily changes to their period.

It might look more like…

🧠 Forgetting the word you were about to say mid-sentence
😤 Suddenly snapping over something that normally wouldn't bother you
😴 Sleep that isn't as restorative as it used to be
🔥 Feeling hotter at night
💪 New aches and pains, or feeling like your body just doesn't recover as well
🦶 A previously manageable issue like plantar fasciitis or a sore shoulder becoming much harder to settle
💛 Feeling like you're just… not quite yourself

Hormonal changes during perimenopause can influence far more than our menstrual cycle — including sleep, mood, cognition, muscles, joints and connective tissue.

And sometimes you don't realise how many little things have changed until you start putting the pieces together.

You don't have to wait until your periods disappear to start supporting your body through this transition.

I offer a Perimenopause Package for $425, which includes:

✨ A comprehensive one-hour initial consultation
✨ Guidance around appropriate blood testing and when to have it done, with your results reviewed in a wholistic way ensuring your bloods are within optimum ranges
✨ 2 follow-up consultations to monitor your progress and adjust your approach as needed.
✨ Individualised recommendations based on your results and needs, including hormone-balancing supplementation where appropriate.
Feel supported, informed and empowered through your perimenopause journey.

Perimenopause can feel confusing, but understanding what's changing — and why — is a really empowering place to start.

If you've found yourself saying “I just don't feel like myself lately”, it might be worth taking a closer look.

You can book your package here: https://kiera-hinshaw-naturopathy-online-phone.au1.cliniko.com/bookings

30/09/2026

A light hearted post today!

I love some locally brought sour dough, this week we got Jalapeno flavour and it was so yum!!! It's the best toasted with some yummy butter.

Get some bread into you and enjoy it!

Kiera Hinshaw Naturopath

22/10/2026

20/10/2026

18/10/2026

13/10/2026

12/10/2026

08/10/2026

05/10/2026

02/10/2026

01/10/2026

30/09/2026

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