Samantha Bolitho Naturopathy

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Shepparton, VIC
Samantha Bolitho Naturopathy

• Online consultations

• Naturopath

• Herbal, nutritional, lifestyle & diet advice

02/02/2026

Between keeping my online practice humming along, kinder drops-offs and two busy little snack seekers, gut health has to be simple in my house.

One of my go-to mum meals lately: A quick veggie garden bowl 🌱

Veg + herbs from the garden (whatever’s growing), lentils, a spoon of saurkraut, fetta (because I love it), olive oil, lemon + garlic. Often paired with fish.

Why I love this for gut health:
✅ Fibre to feed good gut bacteria (aiming for 30+ plants per week).
✅ Fermented foods for enzymes and gentle microbial support.
✅ Healthy fats and protein to balance inflammation and sustain energy.
✅ Ready in under 15 minutes (because that's real life).

No perfection. Just simple (often messy), grounding and doable on a busy mum day.
Nourishing your guy while you nourish everyone else 🤍

22/01/2026

Women’s digestion is deeply influenced by the nervous system.

For many women, stress and busy or demanding periods of life don’t just affect mood, they can also show up in the gut. Shifting between nervous system states is normal but ongoing stress can keep digestion switched “off”. This sensitivity reflects how closely the digestive system is listening to the nervous system and shouldn’t be mistaken for weakness.

In these moments, digestion often needs nurturing rather than stimulating. Shifting the focus to nervous system support rather than working solely on digestion can be just as important. Through small moments of quiet calm, safety and supportive herbs, digestion can often begin to feel much happier.

Small, achievable practices such as warm herbal teas, gentle digestive supports and the calming habits I shared in last weeks post can help to shift the body into “rest & digest”. Supporting digestion by first supporting the nervous system.

Small, consistent practices matter more than doing things perfectly 🌿

17/01/2026

I’m always aiming for well-balanced, whole-food meals for our family… but let’s be honest, fussy toddlers can be brutal critics (if you know, you know 😆).
So I was very relieved when this choccy porridge passed the toughest taste test and approved by the whole family 🙌
A nourishing, comforting breaky that feels like a treat but supports growing bodies and busy mornings.

Ingredients:
• 1½ cups oats
• 3 cups milk of choice
• 3 tbsp cacao powder
• 2 tbsp maple syrup
• ½ tsp cinnamon
• 1 egg (yes, you read that right 😄)
Optional toppings:
• Peanut butter
• Banana
• Nuts

As a naturopath, I always aim to start the day with blood sugar regulation in mind. That’s why I boost protein and fats with things like nut butter, egg (and sometimes even a little plain, unflavoured meat stock if I have some stashed in the freezer), plus warming blood sugar herbs like cinnamon.
Supporting blood sugar first thing helps our day run more smoothly — with fewer emotional and behavioural outbursts when “hanger” hits before hunger cues kick in 🙃
Simple, nourishing and toddler-approved — a win all round ✨

15/01/2026

Our nervous system goes between different states of functioning. When we’re busy, rushed or in “get things done” mode, the body stays alert and digestion often takes a back seat. This is called Sympathetic mode.

Digestion works best when the body feels calm and safe, in its rest and digest state, known as Para-sympathetic mode. If we don’t slip into this state before eating, digestion can become sluggish or uncomfortable.

Focusing on slowing down with gentle pause, a few slow breaths, or eating without rushing can help signal safety to the gut and allow digestion to begin more smoothly.

Small moments of slowing down really do matter 🤍

18/11/2025

A happy tummy goes a long way towards good health.

1. It is optimal to be passing bowel motions every day. Not just for digestive health but every other system of the body as well.
2. Have a look at a ‘Bristol Stool Chart’ and see whether you sit in optimal category 4.
3. This can be a sign of underfunctioning mechanical or chemical digestion, such as low stomach acid ,digestive enzymes or a body not well prepared to rest & digest.
4. Increased reactivity to food can be a sign of leaky gut, gastric inflammation and imbalanced gut function.
5. The microbiome plays a role in food behaviour. An imbalanced microbiome can lead people to higher sugar and carb consumption.
6. Plant fibre is food for your beneficial bacteria. Consuming more than 30 different plant foods per week goes a long way to ensuring a diverse and healthy microbiome. Variety over quantity is the key.

Always happy to have a chat in the DM’s if you have any questions x

06/11/2025

✨So grateful to the talented ✨

You captured my little clinic’s vibe so perfectly.
Your eye for detail, direction and ideas made the whole process so enjoyable (plus the giggles we had along the way) 🫶
Highly recommend this girl if you are thinking of doing a branding shoot 📸

28/10/2025

When you work with me you will notice that regardless of the reason for your booking I will always ask you questions about your digestion.

My clinical questions are about looking for the root cause of your ailment.
It is when we look further than symptom relief that we can work towards longer term resolution and achieve your health goals.

The body is amazing when given the right tools for healing 🤍

24/10/2025

How you fuel your body within the first hour of waking affects you later in the day.

For stable energy levels and reduced cravings I recommend building your breakfast around a serving of protein and healthy fats.

This stabilises blood sugars and reduces the load on your stress hormones, which will mean a more steady output of energy.

28/08/2025

Following last week’s meat stock info- Here is a simple version of the chicken recipe, to get you comfortable with making this traditional healing food on a regular basis, with ease.

You will need:
- Chicken drumsticks (organic and pasture raised)
- Mineral salt (Celtic/Himalayan/River)
- Boiling water
- Celery, carrot, onion, garlic (all optional)
- Heavy base pot
- Strainer
- Large bowl
- Jars or silicon moulds for storage

Method:
Place chicken and the optional veg if using into saucepan.
Measure enough hot water into pot so that the chicken is just covered.
Then add your salt to taste- quantity is roughly half tablespoon per 1 litre water.
Bring to the boil then immediately turn down to a low and slow simmer for 2 hours.
You don’t want the stock boiling at a high heat for the entire time or cooking for too long because this can start to denature some of the beautiful healing amino acids that we want the liquid to be infused with.
After 2 hours, strain the liquid into a bowl to then be decanted into jars and moulds for the fridge and freezer.
I like to freeze my excess meat stock in a variety of sizes, so that I can defrost and use in many different recipes. (Watch this space for sneaky ways to use meat stock in cooking).
Finally, don’t forget to use the tender chicken meat and softened veg in another recipe, to maximise value for money.

Happy cooking 🥕

24/08/2025

Exciting News- I’m Offering Online Consults!

After taking a break to grow my little family, I’m excited to announce that I am officially returning to practice.

I will be available for online consultations, making it easy for us to work together, no matter where you are. My first week back will be 22nd September.

I’ve been so grateful for everyone’s patience and continued support while on leave and I’m looking forward to reconnecting each of you, as well as opening my books to new clients.

Please feel free to jump in to my DM’s if you have any questions.

- Sammy

06/08/2025

✨Hello Naturopathic Friends✨

It’s been a little minute since I was here, so I thought I would reintroduce myself.

I’m Sammy, the one woman show behind this natural healing business.
You may know me from clinical practice or my healing herbal tea blends. But for the past few years I have been deep in my “raising babies” era.

It’s been a dream come true, to pour so much time into these early years of motherhood. But the sleep deprivation is slowly easing and I feel like my thinking brain is itching to be put to work again.

So I have some exciting plans in the pipeline to return to consultations. I’m really looking forward to reconnecting with you all. Watch this space for more details to come in the next few weeks.
X

📸 (my very talented SIL 🤍)

03/08/2025

A new chapter is coming ✨

Address

Shepparton, VIC
3630

Telephone

+61405673182

Website

https://www.samanthabolitho.com/

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