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What Others Say About Live Well

"From the time you walk into the establishment you are treated in a warm, caring and professional way and the treatment works, thank you!" John Taylor 

"Your treatments removed problems that drugs, physios, GP's, osteopaths and everything under the sun I tried didn't." Tristran Gordon

"My practitioner was very competent and professional. Friendly and helpful receptionists. Nice atmosphere. Genuine commitment to wellbeing of self and clients." Michele Mack

"I love the effect on my body, the difference I feel afterwards and the relaxation." Natasha Robb

Located in Canberra at: 35 Murray Cres MANUKA ACT 2603, the LIVE WELL, Spa and Wellness Centre, brings a range of natural therapies together including MassageAcupuncture and Herbal Medicine. Our centre has a particular focus on providing natural fertility support, solutions for all kinds of pain relief including some of Canberra's best massage therapists as well as  health education including wellness programs and seminars.


Want sugar and sleep? Dream on

We hate to be the bearers of bad news, but you’re going to have to pick a side. Sugar and sleep do not good bedfellows make.

It’s no secret that consuming sugar will get you wired. Think of children buzzing around at a sugar-laden birthday party, lips caked with, well, cake.

We know that sugar can bring with it accelerated ageing, weight gain, increased risk of heart disease and diabetes. But, oh joy, it also offers sleepless nights spent tossing and turning. Meanwhile sleep fights for immune strength, metabolism, memory, learning, a great mood, and has a leading position in our overall health and wellbeing.

Now let’s look into why you should kick sugar to the curb for the sake of a little shut eye.

Unbalanced blood sugar levels

Some research indicates that snacking on sugar before sleep may have a sedative effect; and perhaps you’ve experienced this as a coma-like state following a night-time sugar binge or a carb-heavy lunch (see more from the National Sleep Foundation).

Unfortunately, the physiological struggle between responding to sugar intake and resting for sleep doesn’t stop once you’ve finished eating. It continues throughout the entire phase of sleep and your body spends the night balancing blood sugar levels.

If you wake often during the night or wake-up tired it could be the chocolate you munch on after dinner. Snacking on sugar before bed will raise blood sugar levels, and you know what they say: “what goes up must…” Eventually blood sugar levels will fall and during the night you will have a sugar crash (the very same one you get at 3pm in the afternoon).

Stress hormones

In response to the sugar crash, your adrenal glands release stress hormones such as cortisol which enable the ‘fight or flight’ response by increasing your heart rate, quickening your breathing and alerting your brain to the need for action (all this when you’re meant to be resting). Inevitably, your body wakes often in the early hours of the morning. Your body can’t sleep as you’ve given it fuel for action, not rest.

If you enjoy a bedtime snack then opt for complex carbs like oats and other whole grains that keep blood sugar levels steady throughout the night. Try a warm glass of milk, a few slices of cheese, a small tub of yoghurt or a handful of nuts as they all contain an amino acid called tryptophan, which stimulates serotonin – the hormone that makes you feel good, relaxed and ready for a solid night’s sleep. See our post on 10 natural tips to help you sleep better.

Are you a night-time sugar tragic? Have you noticed its affect on your sleeping patterns?

Kate Pamphilon is a Canberra-based kinesiologist and writes about complementary medicine for her blog, Holistic by Nature. Kate works with clients to clear what stands in their way from living a full and happy life. 



Conquer Food Intolerances (yes, I said 'conquer'!)

It can be incredibly frustrating trying to work out exactly what you're eating that's causing you to be bloated, constipated, have a sore tummy, low energy, weight issues or bad skin. Food intolerances are becoming common place and let's face it – the amount of processed foods in our supermarkets do not help.  However, even the best of foods can make us feel unwell when our body is not in balance.

So how do you find out which ingredient(s) is the culprit and what's happening on the inside? And once you've worked out which ingredient, what do you do about it?

My answer to this is simple – ask your body! I am offering a FREE 15 minute kinesiology session to help you start to work out your individual dos and don'ts for food and beverages.  I understand what it's like to be stabbing in the dark when it comes to digestive issues. I've been there.

It's amazing how much you can learn from talking with your body through kinesiology:

  • what you need to cut out – a clear intolerance or allergy
  • what you need to cut down on – low level intolerance
  • what you need to increase – deficiencies can also disrupt your path to wellness
  • what systems and organs are affected – pin point where in your body you need to focus, such as intestines and stomach or hormones and enzymes
  • start to heal the areas of your body that have been damaged by unhealthy lifestyle choices, and 
  • here's the big one – balance your body!

Where there is no allergy, in some cases we can help your body to clear the damage that has been done by eating the wrong things and even clear the intolerance.

Did you know that there is often an emotional or mental connection to food intolerance or addiction? Craving a sweeter life? Needing to boost your mood or lift depression? Anxious or irritable? You gut and brain are intimately connected. Let's talk food and help you create a list so that you can start to feel much, much better. And, if you haven't had kinesiology before – you're in for a treat!

To book in for a free 15 minute kinesiology session with Kate call Live Well on 6295 0400 or click the link to Book Now. 


Sweet Success - How to Kick Your Sugar Cravings

Sugar cravings can take hold of you in more ways than one and for some, sugar is an addiction. There are many natural techniques that help your body and mind through cravings. You don't have to let sugar control you!

Physiologically, your body does a lot of work to restore balance after a sugar binge. Recent research suggests that sugar lights up the addictive pleasure pathways in the brain in a similar way to cocaine and heroin.

When you try to cut down on sugar your body gets temporarily out of balance and you can feel irritable, anxious, confused or have trouble sleeping – meaning, you experience cravings and withdrawal.

Emotionally and mentally, cutting out sugar can reveal thought patterns and emotions that have been masked by your daily intake of sugar, such as low-self esteem or feeling unfulfilled in some way.

Apart from the many health benefits, resolving addiction to any substance can do one fundamental thing for you that will change your life for the better; it can help you find yourself again. You could be stressed, tired from life, a little lost or may not have known yourself in the first place. Sugar can become the artificial high so that life feels a little bit sweeter. Only the feel good effects don’t last and after indulging, you have a sugar crash and nothing has changed.

What happens when you strip away false supports such as sugar hits? You bring yourself back to your centre and are able to connect to what is meaningful in life, what resonates with you and begin to live authentically. This could be finding positive people, places, jobs, thoughts or emotions, and from these connections with your true self you find peace, joy and wisdom.

It is important to look at the underlying reasons behind why you crave sugar. The more we work on the core issues, the better we understand ourselves and the stronger we become physically, mentally, emotionally and spiritually. You are able to nourish yourself through positive activities and don't even feel the need for sugar! Imagine that?!

This may sound like a big step but fear not, there is much you can do to help yourself through cravings! Once you start listening to your body and supporting yourself, you will find it easier to beat those cravings and negative behaviours as you start to feel more energised, clearer and balanced.

Simple Ways to reduce sugar cravings

  • Use essential oils mixed with a carrier oil and massage into your feet, put drops in a bath or on your pillow: Geranium for healing and emotions, Marjoram for anxiety and Clary Sage for sleep, nervous tension and stress.
  • Acupressure is easy, it balances the energy systems of Traditional Chinese Medicine and the Chakras – place your hands on the soles of your feet or across your wrists for 5-10 minutes upon waking and before bed.
  • Enjoy sweet treats by replacing sugar with natural sweeteners such as Stevia or rice syrup.

You don’t have to do it alone

If you would like to work on overcoming addiction or sugar cravings, come and see me at the Live Well Spa & Wellness Centre in Manuka (, to book call 6295 0400. You don’t have to rely on your will power alone. Kinesiology can help you uncover blocks  that have been preventing you from getting back into balance. So if you’d like Kate expert support give Live Well a call.

Kate Pamphilon is I Quit Sugar's resident kinesiologist ( The online community of IQS leads the way by bringing awareness of the latest research into the effects of sugar, sugar-free recipes, meal plans and promotion of well-being.


Are you healthy or just getting by?

Do you accept that health is simply the absence of disease or can we set the bar higher than that?

The origin of the word health comes from the old English word for being whole. So our forebears understood what we may have forgotten in our pursuit of technology driven solutions for wellbeing. There is no doubt that modern medicine can do wonders but there surely is more to wellbeing than whether your cholesterol, blood pressure and blood sugars are in the normal range.

A holistic perspective of health considers the body, mind and spirit; it views us as complex interconnected ecosystems where every part can tell us something about the whole.

We might instinctively understand the notion of interconnectedness when it comes to a plant in the garden. If the leaves turn brown we might check the soil pH, look at the fertiliser we’re using, whether we are over watering or whether there is too much exposure. Either way we understand the plant is telling us something is not right.

With our health we may miss the point that symptoms are similarly just signals from the body telling us there is something out of imbalance. A headache is not a random event but rather a message from the body that one or more organ systems are under stress. When we choose to take a pain killer to dull the symptoms we block the signal. We’re choosing to kill the messenger. 

What if instead of killing the messenger we see it as a timely reminder that something needs to change in order for abundant health and happiness to be restored.

Sometimes we get so used to feeling less than optimal we stop noticing our body’s signals.  Constant tiredness, recurring aches and pains or niggly sore throats can become our norm.  We forget what it feels like to really thrive, to feel buoyant, strong and full of energy.

The good news however, is that if you’re not feeling great you don’t have to put up with it. Even if you’re health is poor now you would be surprised how quickly you can start feeling much better so long as you are prepared to listen to your body and act on what it’s telling you.

Wesley Smith

Director | Live Well Spa & Wellness Centre


How to help your child through anxiety

We just want them to be happy! We wish that they see in themselves what we see: brilliance, inner beauty, wit, compassion and love. These little people with whom we spend so much of our energy supporting their growth, safety and exploration through life. More and more I am seeing precious children come into Live Well showing signs of anxiety and sensitivity. Sometimes parents are aware of anxiety in their child, other times it is revealed in the session. Either way, no parent likes to see their child struggle with anxiety.

How anxiety presents in children

Anxiety has common characteristics among children and you may see one or more of the following:

  • sweating and a red face (excluding after running around!)
  • tense muscles, clenching hands or jaw
  • shallow or quick breathing, or holding their breath
  • sleeping problems – trouble falling asleep or waking often
  • loss of appetite or over-eating
  • verbalising or physical expression of worry, being scared, low self-esteem or confusion
  • wetting the bed or frequent toilet use
  • an increase in challenging behaviours such as tantrums, anger or frustration, or

Why is my child anxious?

Anxiety is an aspect of survival and 'fight/flight mode'. When a child doesn't feel safe or they're worried or uncomfortable about something, their body responds by releasing stress hormones from the adrenal glands to help them deal with the situation. Stress hormones cause a child's breathing to quicken, their heart to race, the blood to rush away from their logic brain and to their survival brain and their body gets ready to 'fight' or 'flight'. In fact, many of the symptoms you see in the list above are caused by stress hormones.

A child can start to struggle with anxiety because they don't know how to calm down at the end of the day, to feel safe again and to know that all is well. It could be stress around making friends, being bullied, frustration about learning something new or 'not being good enough'.

Frequently, the emotional and mental pattern is linked to how a child feels about themselves: Do they feel comfortable being themselves? Do they believe in themselves and accept who they are? Do they express self love and kindness? Are they confident?

What you can do for your child

I am sure that many parents reading this article are already doing a lot for their children in terms of expressing their love and support physically and emotionally. If there is a known source to your child's anxiety then it is important to address this: does the school and staff need to be involved, does your child need some tutoring or do they need to be supported to express how they feel? Emotional resilience comes from emotional intelligence and a life-long lesson is understanding and expressing our authentic self.

Whilst you are working through any external elements, you can support your child through anxiety from the inside out by using complementary medicine!

  • Acupressure: ask your child to make a loose fist and press or massage where the tip of their little finger rests – this will help relieve the anxiety and connect them to spirit/instinct.
  • Essential oil: place a few drops of Rose essential oil into their bath or on their pillow, or place one drop into a teaspoon of a carrier oil such as almond oil and massage into their hands and wrists, feet and ankles. Rose essential oil will help your child to feel love and to express love rather than feel isolated.
  • Nutrition: foods high in refined sugars and/or caffeine can set off stress hormones as the adrenals work to balance blood sugar levels, so it's important to give your children healthy treats that maintain their blood sugar levels. 

And remember, all of these techniques can also be used by adults who suffer with anxiety!

If you would like help to understand what is happening with your child or support with helping your child through anxiety, then call Live Well and book your child in for a kinesiology session with me (Kate!). Kinesiology is gentle and safe for children of all ages – they end up having a great time learning and listening to their body! You will be given tools and techniques to take home which can be used as resources for life. Help your child to reach their full potential and to be happy and strong within themselves.

*Concession prices available for children and students

**Private health fund rebates available from participating health funds

***Weekday and Saturday sessions