Self Healing Australia Newsletter – Winter 2026

Winter Foods

Winter is the season when we can feel the most vulnerable, insecure, and lacking in motivation. Foods that can make us feel supported, warm, and secure are buckwheat, oats, soba noodles, miso soup, adzuki beans, roots, greens, and salty condiments. By adding the above foods to your diet, you’ll feel more self-confident and less stressed, retain your sense of humour, and have a greater sense of balance and stability.

Winter Cooking

With the seasonal change from autumn to winter, we tend towards longer cooking methods, that include stronger soups, sautéed vegetables, casseroles, and baked dishes. A little more oil, seasoning, condiments like gomasio, and sea salt (only used in cooking) are appropriate as they warm the body. Vegetables are cut into larger chunks for longer cooking, while buckwheat, along with fried rice and soba noodles are the grains most appropriate at this time.

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Shiatsu Point Therapy for Insomnia

Bladder Meridian 10 (BL 10) can offer symptomatic relief from insomnia, head congestion, exhaustion and swollen eyes It is located one-half inch below the base of the skull one-half inch outward from the spine.

Shiatsu Point Therapy Technique

Using either your thumb or middle finger, apply pressure until you feel the soreness in the point. Taking deep breaths and maintaining the pressure breathe slowly in and out of the point until you feel the soreness and tension disappear. Please note: The above technique is for symptomatic relief only If symptoms persist please consult a qualified shiatsu therapist for a full treatment.

You can find more points at our shiatsu blog page.

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Buckwheat & Cabbage Roll Gratin

• 1/2 head green cabbage
• 1 cup raw buckwheat
• 1 large onion
• 1 large carrot
• 1 cup pumpkin
• 1 teaspoon garlic and ginger each
• 1 bay leaf
• strip of kombu
• 1/2 teaspoon cloves
• 1 teaspoon mixed herbs, thyme, & oregano each
• 1 tablespoon tamari
• 1 tablespoon arrowroot
• 1 tablespoon umebosh ivinegar (optional)

White sauce

• 3/4 cup brown rice flour
• 11/2-2 cups soya milk
• 1/4 teaspoon sea salt

Roast buckwheat add 3 cups of boiling water, salt and a strip of kombu. Let cook for 15-30 minutes until buckwheat is fluffy. Blanche cabbage for 10 minutes. Finely cut rest of vegetables, add herbs, spices, tamari and vinegar. Stir fry until soft (adding water if necessary). Add cooked buckwheat and arrowroot. Mix well then roll mixture into cabbage leaves, secure with a tooth pick,and place in oven dish. Prepare white sauce by roasting slightly rice flour, add soya milk and sea salt, then stir constantly until thick. Pour over cabbage rolls. Bake for 45 minutes at 200 C (375 F). Makes 10 cabbage rolls.

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Yoga Pose for Winter – Lying Twist Pose

This pose strengthens the back and spine, massages and realigns the internal organs.

• Lie on your back with arms at 90 degrees to the body.
• Inhale and bring the knees to the chest.
• Exhale roll the hips to one side, while turning the head to the other side.
• Allow the knees to touch the floor while trying to keep the shoulders flat on the floor.
• Inhale and bring the knees up with head to centre. Exhale and repeat to the other side.

(For people with neck problems, the head can stay still without turning to the side.)

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For a Good Night’s Sleep

This 24-minute recording will help you get a good night’s sleep or if you prefer, to have a cat nap during the day.

Please do not listen to this recording while doing anything else other than sitting comfortably or lying down.

https://youtu.be/COVWf7UAnRk

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Bach Flower Remedy – Agrimony

Agrimony can be taken for anxiety that is not evident to ourselves and others because we mask them behind a cheerful facade. We may also find it difficult to confront others because we would rather keep the peace at all costs. Spiritually, Agrimony can be helpful in allowing us to understand our humanity and learn compassion not only for others but also ourselves. Taking Agrimony can help us to become more intergrated and accepting. We may come to realise that we don’t need either alcohol or drugs to keep us desensitised. We can then open up to receiving all kinds of support and inspiration from others as well as our own inner guide.

General dosage is 4 – 5 drops under the tongue at least 3 times a day, or whenever feeling discouraged, doubtful or depressed Agrimony pic reproduced by permission of the Bach Centre www.bachcentre.com –

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Aromatherapy Essential Oil for

Perimenopause & Menopause

Geranium essential oil can be helpful for symptomatic relief from perimenopause, menopause as well as PMT and chronic fatigue.

Essential Oils Application

Bath: Use 10-15 drops in a tub of water and soak in it for 15 minutes. Massage: Blend between 1% and 3% of essential oil with a carrier oil of your choice such as jojoba, almond, peach, apricot, soyabean, sesame, or vegetable oils. please note: do not apply pure essential oils directly to skin (except for Lavender) and never take any essential oils internally. Inhalation: Place a few drops of essential oil in an oil burner or small bowl of boiling water to freshen the air and create a special atmosphere. Compress: Add 5 drops of essential oil to 200 mls of warm water. Place cloth in the water then wring out and lay over affected area for a few minutes.