Best Health Tips for Autumn
- evgenia barmakov
- Apr 5
- 4 min read
Welcome Jemma Ginsburg to the Health Canvas Team!
We’re thrilled to introduce Jemma Ginsburg, our new Accredited Practising Dietitian (APD) and Accredited Nutritionist. With a Master of Dietetics and a Bachelor of Food and Nutrition Sciences from Deakin University, Jemma is passionate about helping people achieve better health through realistic and sustainable nutrition strategies.
Jemma has a special interest in gastrointestinal health, including Irritable Bowel Syndrome (IBS), as well as chronic disease management and overall wellness. Her client-centred approach ensures that nutrition advice is tailored to individual goals while fostering a positive and balanced relationship with food.
Believing that good nutrition should be practical, enjoyable, and nourishing, Jemma supports clients in making lasting lifestyle changes that enhance well-being. Whether you're managing a health condition or simply looking to feel your best, she’s here to guide you with compassionate, evidence-based care.
Join us in giving Jemma a warm welcome!
Autumn Wellness: Nourish, Breathe and Let Go - from Traditional Chinese Medicine Perspective
As the air turns crisp and the days grow shorter, autumn invites us to slow down, reflect, and prepare for the colder months ahead. In traditional wisdom, this season is linked to the lungs and digestion - both essential for immunity and overall well-being.
Eat for the Season
Autumn’s dry air can leave us feeling parched, with dry skin, scratchy throats, and sluggish digestion. Support your body by focusing on warming, hydrating foods:
Cooked meals over raw - soups, stews, and roasted vegetables nourish and support digestion.
Moisturising foods - pears, tofu, almonds, and sesame seeds help combat dryness.
Mildly spicy foods - ginger, garlic, onions, and mustard greens help clear congestion and strengthen immunity.
Gut-friendly ferments - miso, kimchi, and sauerkraut promote digestive health.
Herbal teas - goji berry, chrysanthemum, and honey water soothe dryness and support lung function.
Move and Breathe
With cooler temperatures, it’s tempting to stay indoors, but gentle outdoor movement supports both physical and mental health. Try:
Morning walks in fresh air - deep breathing strengthens the lungs.
Stretching or yoga - keeps joints supple and releases tension. Check out our Yoga classes
Qigong or mindful breathing exercises - helps regulate energy and reduce stress.
Embrace the Season’s Energy
Autumn is a time of letting go, just as trees shed their leaves. Emotionally, this season can bring introspection, nostalgia, or even sadness. Rather than resisting, use this time to:
Reflect and declutter - whether it’s mental baggage or a cluttered space, clearing what no longer serves you can be freeing.
Practice gratitude - shifting focus to what you appreciate fosters emotional balance.
Stay warm and connected - as days get cooler, embrace warmth in both your clothing and relationships.
By aligning with autumn’s rhythms, you can build resilience, nourish your body, and welcome the season with balance and ease.
Food for Thought with Jemma
Diabetes is a common condition in Australia, with type 2 diabetes often linked to lifestyle factors. Our diet can play a huge role in managing blood sugar levels. Choosing whole foods, healthy fats and maintaining a balanced approach are just a few tips for achieving positive results and supporting overall wellbeing.
Gestational diabetes, diagnosed during pregnancy, affects more than one in six women. While it usually resolves after birth, it can increase the risk of developing type 2 diabetes later in life. The positive news is that small, achievable changes to eating habits and daily routines can make a meaningful difference long term.
We’re here to support you at every stage of your health journey. Bookings with Jemma are available at Health Canvas every Friday..
Mother’s Day is almost here!
Stuck on gift ideas? We’ve got you covered! Health Canvas gift vouchers are the perfect way to spoil your mum, wife, sister, daughter, or grandma (or all of them!). Whether she’s into massages, needs a physio session, or would love to unwind with yoga or Pilates, there’s something she'll love. Plus, we’ve got some awesome class packs too. Pop by and chat to our lovely reception team to grab a voucher and make her day extra special!
Yoga for Pelvic Pain - New Term Starting at Health Canvas
Join our Yoga for Pelvic Pain classes led by Olivia - a physiotherapist and yoga teacher with a special interest in pelvic health. These small group sessions run on Monday evenings from 6:45–8pm and are designed to help you move with ease, calm your nervous system, and feel supported. Olivia blends gentle stretches, restorative Yin yoga, breathing techniques, and guided pelvic floor relaxation with practical education around pain and self-care. It’s a warm, welcoming space to reconnect with your body and learn tools you can use at home. Spots are limited, so speak to our team to find out more or to book your place!
Canvas Kitchen
Four Bean Mix Salad (from Jemma)
(Serves 4 as a side dish or 2 as a main)
Beans are so versatile and are high in fibre. Fibre helps you feel fuller for longer and helps to keep your bowel motions nice and regular. This refreshing salad has a nice crunch in texture and punch of protein from the beans and feta cheese. Don’t forget to rinse the beans once drained to remove all those bubbles. The bubbles are called galacto -oligiosaccharides which can make us gassy! Some people can be more sensitive than others, feel free to book in if you find you have any food intolerances or sensitivities.
Ingredients:
• 400g tin of 4 bean mix
• 1 continental cucumber diced
• Trio coloured capsicums (red, yellow and green) diced
• ½ red onion diced
• 2 stalks of celery diced
• 60g feta cheese crumbled
• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
Instructions:
• Add all ingredients in a bowl and mix
• Pour over extra virgin olive oil and red wine vinegar
• Season with salt and pepper (optional)
Enjoy!
Stay tuned for more updates, inspiration, and goodness from the heart of Health Canvas!
For more information on our exciting new deals and packages or to book a class, feel free to contact us on:
Phone: 8652 9136
Website: https://www.healthcanvas.com.au
We look forward to being a part of your wellness journey.
With warm regards,
Health Canvas Team.
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