Good nutrition is part of a good study plan and learning how to fuel the mind and body helps us to stay happy and focused while maximising learning. What we eat directly affects our ability to learn, retain and recall information, and choosing the right foods can encourage better productivity and academic performance. Whether you’re…
These Apricot & Tahini Muesli Bars are the perfect study snack to fuel your brain and body to help you stay happy and focused while learning. These no-bake bars are jam packed full of nutrients so your brain can function well! They are the perfect combination of complex carbohydrates, plant proteins and good fats…
Ok Ladies, this is important. As we age our vagina ages right along side us. Most of us are conscious of changes to our face. Lines on our face we see in the mirror, the changes in our vagina we may not see, but definitely may begin to feel. The vagina ages and so therefore,…
This Blog is for our female patients – low libido in males is something we will address in a future blog. Low libido is definitely something many of our female patients talk to us about. Does sex at the end of the day feel like one more chore to tick off? Something to fit…
Plant powered diets are big news and the benefits of eating mostly plants can not be underestimated. But there is one type of plant food that is more controversial than all the rest. It seems that everyone has an opinion on whether or not we should eat soy, and that is because it has been…
Hello lovely patients! Today is the day you learn all about a new vitamin that has been shown to be quite remarkable in our aging process. Vitamin D was the new kid on the block for quite some time. Vitamin D does many things in the body, including increasing our absorption of calcium. This is…
With easter just around the corner it’s time for a new chocolate recipe! This gorgeous Chocolate Beetroot Cake recipe might be gluten free, sugar free and dairy free but it’s definitely full of flavour. I baked this cake for my little brother’s birthday last week and everyone loved it. This is huge in my family because they…
Everybody wants healthy, glowing skin. We all want to keep those wrinkles at bay for as long as possible. Today, we are going to introduce you to a key player in skin aging and teach you how to protect your skin as you grow older. Our skin is exposed to a multitude of insults including UV radiation, pollution, tobacco, and harsh chemicals. All of these stressors age the skin. In recent years,…
If you want to age well, learn how to sleep! Sleep is so much more than just a way to get from one day to the next. Poor sleep impacts on mood, academic performance, immune health and weight gain. One area most people are unaware of is the impact poor sleep has on how your…
Christmas is a great time of the year, though for some people, it can be a busy and stressful time. If you’re worn out from the year, juggling tired kids, squeezing in all the Christmas parties and tackling the crowded shops, then you could be finishing the year flat and exhausted, rather than rested and…
✓ Gluten-Free ✓ Dairy-Free These sesame bars come together so easily, only require a handful of ingredients and make a wonderful light snack, breakfast bar for on the road or an easy lunchbox addition. They’re also a nice way to sneak calcium rich sesame seeds into your diet. Almonds are also a rich source of…
A comforting vegetarian one-pot recipe packed full of protein, fibre and rich in iron. Another easy and delicious weeknight dish
Habits are the small decisions you make and actions you perform every day. According to researchers at Duke University, habits account for about 40 percent of our behaviours on any given day! Your life today is essentially the sum of your habits. Habits seem to have little impact on the day, and yet the impact they have…
This is something I’m regularly asked in practice by the teens I see, “Making nutritious choices when at home is easy, but what should I choose when I’m out with friends and we’re getting take-away?”. It’s easy to be tempted when you’re eating away from home — especially if everyone around you is chowing down…
A national survey led by The University of Western Australia last year has found that mental health disorders affected one in seven students during the previous 12 months, with ADHD and anxiety cited as the most common disorders. The research team analysed school attendance data from Young Minds Matter: the second Australian Child and Adolescent Survey…
Modern Western diets, with higher amounts of grains, meat and dairy, compared to fruits and vegetables, have a greater content of acid precursors vs. base precursors, which results in a net acid load to the body. To prevent the accumulation of acid in the body and progressively increasing degrees of metabolic acidosis, the body has…
Frozen cauliflower rice is a staple in my house. It’s the perfect base or side dish for quick and easy weeknight meals because it takes less than 15 minutes to make and is a blank slate for flavours, just add herbs, spices or a sauce and you’re good to go. Also, extra vegetables are always…
Bone mass changes dramatically after menopause. For about the first five years after menopause, women lose bone at the rate of about 2-3% per year and then continue to lose about 1% of bone mass per year until the end of life. During this time, there is a decline in intestinal calcium absorption and an increase…
Many of the gorgeous women we care for at the practice, as they approach their 50s, already have in their minds’ an idea of what menopause is going to be like. The ‘typical’ menopausal woman they might become. She’s anxious and exhausted, mostly from a lack of sleep from waking each night in drenched bed…
✓ Wheat-Free ✓ Dairy-Free I made this cake for my family the other day and it was polished off almost immediately! It’s a particularly yummy cake, especially if eaten still warm on a cold winter’s day (and it makes the house smell lovely too). I used Pink Lady apples as they have a lovely sweetness,…
Although ‘sleep hygiene’ might sound like remembering to brush your teeth before bed, it actually refers to all the daily habits you can put in place to optimise your sleep quality, both in terms of quantity and depth of sleep. In the age of technology, more and more Australians are experiencing difficulty sleeping, compounded by…
‘Leaky gut’ is a term that has been used online and in various forums or health magazines for many years, however it is more correctly referred to as ‘increased intestinal permeability’. Whilst increased intestinal permeability is not a ‘diagnosable condition’, it is widely recognised in the scientific literature as a factor that can contribute to…
At Perth Health and Fertility, we are committed to sharing as much health advice as possible to promote health and wellness in the community. At this time, more than ever, it is important for us to share this research and knowledge with you all. For this reason, we are going to be releasing weekly updates…
In light of the current COVID-19 situation, there are a number of new policies and procedures that have been implemented at our practice, to help keep you, our staff and our community safe. Please read through these below and let us know if you have any queries or concerns. We now have hand sanitiser available at…
In response to a large number of patients’ concerns regarding their immune health, we are offering 30 minute express immune consultations where our naturopaths will cover immune specific dietary, herbal, nutritional and probiotic advice for you and your family to optimise your immune health. Our aim at PHF is to help you get through this…
✓ Gluten-Free ✓ Nut-Free Zucchinis are an ingredient I always keep in the fridge, as there are so many lovely ways to use these green powerhouse veggies! And as much as I love our Zucchini Bread and Zucchini Slice, I’m always looking for new ways to use up zucchinis to keep things fresh. This recipe…
If you walk into the healthcare aisle of an average supermarket in Australia, you’ll be confronted with hundreds of different supplements including vitamins, minerals, prebiotics, probiotics and more. If you search for supplements online, that number quickly soars into the thousands, and yet sadly, many of these supplements are poor quality or contain undesirable excipients…
✓ Gluten-Free ✓ Dairy-Free This recipe was shared with us by one of our lovely patients (thank you!) and in light of the popularity of our Banana Bread, Sweet Potato Bread and Coconut-Raspberry Loaf, we thought it was worth sharing far and wide. The recipe was originally adapted from Luke Hines’ website and is suitable…
✓ Gluten-Free ✓ Dairy-Free option ✓ Nut-Free option We’re always looking for ways to sneak eggs, nuts, seeds and other lovely protein sources into our sweet treats, to make sure they wont wreak havoc on blood sugars – That’s why we were so excited when we came across this ‘Paleo Banana Bread’ recipe, which has…
There are many nutrients that have been researched for their role in women’s health, but one often overlooked nutrient is iodine. Largely recognised for the role it plays in thyroid health, iodine is an oft-forgotten nutrient when it comes to women’s health, and yet this nutrient plays a significant role in processes such as oestrogen…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This is a delicious recipe and one of my husband’s favourites! It’s a lovely, light and refreshing meal, perfect for a summer evening, school lunch box or easy work lunch. I often make one-and-a-half times the recipe, so we can take the leftovers for lunch. Ideally, serve the falafels…
A naturopath’s goal is always to identify the root cause of someone’s condition or symptom. It is important to avoid a band-aid approach that only suppresses symptoms. This approach is important when addressing any skin-related issue (or any health issue in general), including acne. Acne is an extremely common issue that affects 85-100% of people…
I love a nice glass of wine on the weekend as much as the next person, but recently my local wine purveyor posed the question – do you know what’s in your wine? So, it got me thinking… Wine is something we ingest, and like food, it can be more or less wholesome, more or…
This Sweet Potato loaf by Teresa Cutter- They Healthy Chef has been an absolute favourite with our naturopaths lately! It’s the perfect loaf to make for a savoury breakfast option or a snack on the run. It’s is a great source of protein, fibre and calcium! It can also make a great lunch box addition….
Delicious Fresh Salad Dressing Recipes Summer is just around the corner and you’re eating salad for the health benefits but are most-likely adding a store-bought salad dressing for extra flavour. The problem is, most bottled store-bought salad dressings are often filled with sugar, additives, preservatives, and trans fats. The great news is that salad dressings…
After spending 4 weeks in Europe recently, I tried my best to make healthy choices where possible. Here are some of the tips I found to be the most helpful along the way: Water Traveling without a water bottle can lead you into the trap of having to constantly buy plastic water bottles. This has…
They are in thousands of products we slip into our trolleys each week, everything from diet soft drinks, yoghurts, chewing gum and toothpaste to cakes, ice creams and breakfast cereals. You’ll find them in sachets to sweeten your tea and coffee. If you pick up any product labelled ‘sugar free’, ‘reduced sugar’ or ‘low calorie’,…
Melatonin comes and goes in terms of its popularity and usage by the general population. It’s been lauded as a miracle supplement for individuals with sleep issues and yet some report little to no improvement with its administration. So what role does melatonin actually play in regards to sleep, who does it work for and…
✓ Gluten-Free ✓ Nut-Free ✓ Dairy-Free Option Many of our patients ask for healthy recipes they can prepare in advance and take to work for lunch. The best recipes are ones that don’t need reheating and can be prepared the night before, to save time in the morning. This Chickpea and Pasta Salad recipe ticks…
The menstrual cycle is controlled by four key hormones: Luteinising hormone (LH), follicle-stimulating hormone (FSH), oestrogen and progesterone. Each of these hormones plays a different, albeit equally important role in regulating the different stages of the menstrual cycle and keeping things ‘in rhythm’. Oestrogen in particular is one hormone that gets a lot of attention,…
✓ Gluten-Free ✓ Dairy-Free Option ✓ Nut-Free Option We’re always encouraging our patients to ensure they’re consuming adequate protein at each meal, to stabilise blood sugars, promote satiety and ensure great energy levels – One of the troubles with many pasta dishes though is that they are high in refined carbohydrates and often provide little…
We’re always on the lookout for interesting, informative or useful resources for our patients and one we’d like to share with you this month is the EWG’s Dirty Dozen Guide to Food Additives. The EWG (or Environmental Working Group) is a non-profit organisation dedicated to improving the health of both humans and the environment around…
During my recent Nutrition and Immunity workshop, one of the questions that came up was ‘what’s the difference between natural and artificial flavours in foods, and should we be avoiding both?’ It’s a great question and one that warrants a little more exploration. After all, ‘natural flavours’ certainly sound like a healthier alternative, but why…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free We’ve got another soup recipe this month as so many of our patients love being able to make up a big batch to have ready-to-go as a healthy meal option in winter. This recipe is for a classic veggie and bean soup, and is an absolute staple for those…
Prostate health – it’s a topic all men should know about, yet one many don’t feel comfortable discussing! Just like other important markers of health, such as cholesterol levels and blood pressure, prostate health is something men should be paying attention to as they age, to ensure potential issues can be identified early and addressed. In…
‘Manopause’ is a colloquial term that has been thrown about in health magazines and blogs for a number of years now, and one that alludes to some of the age-related changes observed in men from their 30s and 40s onwards. Also referred to as ‘andropause’, manopause has been described as the ‘male menopause’, due to…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free This beautiful soup recipe was shared with me by a friend, who adapted it from the Yotam Ottolengi Simple cookbook. It’s a delicious and easy recipe and it keeps beautifully for leftovers the next day. I often double the recipe and freeze half for an easy weeknight meal. The…
Over the past few years, there has been a massive increase in the number of non-dairy milks available on the market, as interest in dairy free diets has grown substantially. Whilst this means more choice for consumers, it can also lead to confusion over which is the best type of milk for you and your…
Most of us are well aware of the importance of calcium for bone density, but did you know there are over 20 different vitamins and minerals that have been connected to bone health? Whilst calcium is undoubtedly important for the bones (and also the most abundant mineral in the human body), insufficient intake of these…
For many women (and some men) recurrent UTIs are a painful, debilitating and often unspoken about issue, that can majorly affect one’s personal life, social life, work life and more. In addition to stinging and burning on urination, recurrent UTIs can be associated with frequency, urgency, muscle aches, bloody urine and more. Many of these…
Without a doubt, fatigue is by far one of the most common symptoms we see in clinic, affecting everyone from boys and girls, to men and women in their 80s and 90s. Whether it’s termed ‘fatigue’, ‘tiredness’, ‘low energy’, ‘lethargy’ or something else entirely, fatigue is systemic in our modern society – but why? Whilst…
✓ Gluten-Free ✓ Dairy-Free These chocolate tahini cashew treats are a real crowd pleaser! I have impressed even the fussiest of eaters with these and I know whenever I take them to an event, picnic or get together that they will be demolished and raved about! These can be enjoyed straight from the freezer, or…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This yummy recipe was adapted from Supercharge Your Life and was given to us by one of our lovely patients. It makes a delicious, high-protein loaf that is suitable for school lunches, breakfasts and afternoon tea. As it contains lots of eggs and desiccated coconut, it contains a lovely mix…
It’s that time of the month. You’re grumpy, perhaps teary or irritable. You might feel bloated, constipated, tired, overwhelmed and your skin is breaking out. Your breasts might be sore, and you might have uncontrollable cravings…You’re PMSing and you know it. According to Australian statistics, up to 85% of women experience PMS (or premenstrual syndrome)…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free This pikelet recipe, and various variations of it, has been going around the internet for a while now, but as so many of our patients ask us for great, healthy breakfast recipes, we thought we better share it here as well! This is a great recipe for busy parents,…
In a recent article, we touched on the point that gaining weight and feeling tired are not simply a normal part of ageing. We so often see patients in clinic who attribute their symptoms simply to the passage of time. Whether it’s their weight gain, energy levels, thinning hair (women – not men!), rising blood…
Many of us are aware that what we put on our plate, or more specifically, in our mouth, can have a direct effect on our body weight. But what about the products we rub into our skin, the pesticides we spray on our crops, and the chemicals we clean our house with? As scientists have…
Do you have a friend who is constantly tired? Perhaps they’re experiencing unexplained weight gain, or they just won’t stop talking about their thinning hair? It can be difficult to be the sounding board in this situation, as whilst you can offer well-meaning advice, it’s likely they would benefit most from speaking to a health…
Probiotics – they’re the rock stars of the supplement world as academic journals brim with research demonstrating their clinical benefits, not only in the gut, but also throughout the body. Probiotics have been shown to reduce the risk of eczema, allergies and asthma; they improve digestive function, resistance to infection and mood; they can also…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This Avocado and Basil Hummus dip is so yummy! With just a few ingredients, you can have a healthy, delicious and bright green dip perfect for bringing to an event, spreading on sandwiches, eating with veggie sticks or dolloping on a cracker. Perhaps best of all, the basil gives…
✓ Gluten-free ✓ Dairy-free This wonderful recipe and video replay is courtesy of Bobbie, and the recipe is from The Healthy Chef. As a gluten and dairy free take on a Christmas classic, this recipe satisfies a wide range of dietary requirements, and is the perfect treat to bring along to a Christmas lunch. It…
Green tea: Celebrities drink it, models bathe in it and some of the oldest cultures in the world have drunk it for millenia. Proponents claim it speeds weight-loss, reduces signs of ageing, promotes detox and prevents cancer. But is green tea really one of nature’s superfoods, or is it just another hyped up health product?…
Ketogenic, low carb, high fat, paleo, primal, Atkin’s – you’ve heard of them all, but what’s the deal with low carb diets and are they right for you? Low carb diets exclude or minimise higher carbohydrate foods, such as grains (wheat, corn, oats and rice), starchy veggies, legumes and most fruits. Proponents of low carb diets…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free With summer on its way, I’ve been craving fresh salads, cold smoothies and our delicious Banana Nice-Cream. This recipe is a non-traditional take on a classic tabouli salad. My fiancé likes it so much he always requests I make double, so he can take the remainder to work the…
Protein powders are one of the most popular and widely available dietary supplements, but before jumping on the bandwagon, it’s important you understand what protein powders are, what to look for and whether they’re right for you in the first place. So what is protein? Protein is one of the three macronutrients the body needs…
If you suffer from itchy eyes, a runny nose, sneezing and nasal congestion, you might attribute your symptoms to hay-fever. After all, hay-fever is indeed associated with all of these symptoms…but so too can be histamine intolerance. These two conditions can be very similar in their presentation, but the underlying cause (and therefore the way…
Probiotics – they’re the good guys that hang out in our gut and keep our digestive system (and many other aspects of our health) running smoothly. But probiotics are living organisms and they need the right type of fuel to survive – That’s where prebiotics come in. Prebiotics are types of indigestible fibres that feed…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free This curry recipe makes for a really delicious and satisfying meal, and is a great way to incorporate more veggies and legumes into your diet. As we talked about in our October Newsletter article, one of the best ways to increase the health of your digestive tract and microbiome…
The flowers are blooming, the sun is shining and tissue sales are soaring as hay fever season is in full spring swing! If the mere sight of blooming flowers has you reaching for the tissue box, chances are you’re familiar with hay fever: an allergic reaction in the nose and sinuses, triggered by environmental allergens…
Heartburn, indigestion and acid reflux are an increasingly common problem in Australia and unfortunately, many accept the discomfort as a normal part of ageing. Acid reflux is not a normal or inevitable part of ageing, and relying on antacids to manage the symptoms is not always ideal. As naturopaths, there are many things we do…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free As a child, baked beans were an absolute staple in my house. Hungry after school? Baked beans on toast. Not sure what to have for breakfast? Baked beans on toast it was. It was a quick and easy meal, and to this day, the homemade version remains a firm family…
Did you know the food you eat can have a dramatic effect on your mood? We’ve all felt the effects of being hangry, but the link between food and mood runs much deeper than simply having a short temper when our tummy starts grumbling! For example, researchers have found married couples are more likely to…
In following on from Anna and Lisa’s seminar on menopause earlier this month, I’d love to dive deeper into the topic, with a look at some recent research on the benefits of yoga for peri-menopausal and menopausal women. To start off with, menopause refers to the cessation of ovarian function, which means ovulation and menstruation…
If you’re like many Australian women, chances are at some point in your reproductive life, you’ll be told you’re iron deficient. If this is the case, you might be familiar with the fatigue, shortness of breath, low energy, hair loss and brittle nails that can accompany an iron deficiency. Because of the prevalence of iron…
Is your child constipated, restless, or experiencing difficulty sleeping? Do they have problems with attention, aggression, anxiety or hyper-excitability? We need to talk about magnesium! Magnesium is involved in so many crucial processes in the body, some of which include: Converting vitamin D into its active form to ensure strong, healthy bones Growth and development…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Back when I worked in a health food shop, one of our most popular products were the Banana Bread Paleo Bars by the Blue Dinosaur company. These bars would walk themselves off the shelf, but at $3.95 a piece, I decided to see if I could recreate them at…
In our July article on weight loss, weight gain and everything in between, I mentioned the role of gut bacteria in influencing our appetite, metabolism and body weight. In this article today, I want to go into more detail on the topic, as establishing a healthy and diverse microbiome is integral to feeling well and…
✓ Wheat-free ✓ Dairy-free This Crispy Apple Crumble recipe is a real winner in our household, as it can be served alongside some natural yoghurt for breakfast, or on it’s own as a yummy dessert. I do vary the recipe a lot, adding different nuts and seeds, sometimes some dried ginger and sometimes some pears…
Weight-loss. It’s a topic we hear about time and time again, with fad diets and ‘quick fix’ approaches plastered across billboards, magazines, TVs and social media. Everyday, we are hit with a barrage of advice as to how we can ‘shed the kilos’ and achieve our ‘bikini body’. Whether it’s a low carb ketogenic diet,…
If you ticked yes to the symptoms above, this article is for you! The thyroid is a butterfly-shaped gland that sits in the neck and produces hormones that regulate your body’s metabolic rate. That means it influences everything from your energy levels and mood, to your digestion, appetite, heart rate, body temperature and your ability to…
This Sweet Potato and Chickpea Curry recipe is from our blog on fibre and the importance of eating enough fruit and vegetables. You can check it out HERE. ✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Ingredients 1 tbsp extra-virgin olive oil 1 large brown onion, diced 1-1.5 tbsp curry powder (I use Clive of India, available…
If there were foods that research showed benefitted virtually every aspect of your health, you should know about them. If you could increase certain foods in your diet and by doing so lower your chance of heart disease, cancer and diabetes, you’d want to know about them. Well it is simple: Increase your consumption of…
Are you losing hair? Is it looking thinner than normal, or perhaps you’re noticing more of it on your brush or on the bathroom floor? Female hair loss is a condition we commonly treat at Perth Health and Fertility. Female hair loss not only has a negative effect on many women’s self-confidence and mood, but it…
With winter around the corner, now is a perfect time to get yours and your family’s immune systems in tip-top shape to fight off any bugs coming your way. While researchers aren’t entirely sure why humans are more susceptible to respiratory infections in winter, there are some factors we know can increase or decrease your…
Hi everyone, Bobbie here from Perth Health and Fertility! Lets have a quick chat about your microbiota a.k.a your microflora a.k.a your GIT ecosystem. Did you know that the human gut contains one hundred million living microorganisms? That’s ten times the number of cells in the human body! Crazy right! There are over 1000 different species…
✓ Gluten-free ✓ Dairy-free ✓ Nut-free As the weather becomes colder and we head into winter, I thought now would be the perfect time to share this delicious Coconut Lentil Soup recipe, so you can enjoy it on those cold, wintery nights. Truth be told, I love it so much I often have it year…
There’s no doubt mobile phones have revolutionised everything from the way we communicate to each other, to how we order food, play games, take photos, find directions and even make payments. Mobiles are so ubiquitous in Australia, that in 2015, it was estimated there were 31 million active mobile phone accounts in Australia, despite a…
✓ Gluten-free ✓ Dairy-free I recently came across this fantastic Sweet Potato and Coconut Bread on the website The Nutrition Guru and The Chef. It’s a delicious high-protein, blood-sugar anchoring snack that can be served up with breakfast, for morning tea or as an after school snack. It’s super moist, gluten-free, dairy-free and just the…
✓ Wheat-Free ✓ Dairy-Free This healthy breakfast granola was created to help our patients choose delicious and nutritious breakfast options, to ensure they are starting the day off on the right foot. A healthy breakfast is particularly important to stabilise blood sugar levels in children, to prevent spikes and crashes in energy levels and mood….
Today we have a healthy breakfast recipe for you and your kids! Often in clinic we have parents coming in, concerned that their child has been labelled loud, disruptive, distracted or even aggressive in class. Some of these kids suffer social anxiety, struggle to concentrate and find themselves no longer enjoying school. Many of these…
Now that we have our new website up and running we have decided to do a series of videos or vlogs as a gift back to our patients. So, for everyone with kids, for our new patients who are either general health patients or fertility patients – this is for you. Today we want to…
✓ Gluten-Free ✓ Dairy-Free Following our Arsenic in Rice post, we decided to put our recipe skills to the test and come up with a delicious rice-free milk for you. So many supermarket non-dairy milks contain rice or are sweetened with rice malt syrup, so now we have a quick easy alternative. Our delicious and…
If you’ve read our Arsenic in Rice post, you might be wondering whether you should give up rice entirely. Fortunately, research suggests there’s a way to cook rice to significantly reduce the arsenic content, by as much as 40-70%. As arsenic is water soluble, the method involves soaking the rice first and cooking it in…
✓ Gluten-Free ✓ Dairy-Free ✓ Nut-Free Have you ever met a person who gets along with everyone? I like to think of hummus as that person; it’s the people-pleaser of dips. Hummus goes great with veggie sticks, on toast, in a sandwich, on crackers, in a wrap, or as I often eat it, dolloped on a…