the_herbal_collective

the_herbal_collective The Herbal Collective is run by Tamara Welsh, a herbal medicine practitioner on the Nth Beaches

Tamara treats men, women and children of all ages with a special interest in treating women and their children during the childbearing years. Herbal medicine is the oldest and still the most widely used form of medicine practiced today. Western herbal medicine practitioners draw from ancient knowledge paired with the latest scientific research to create herbal formulas to help support and improve all systems in the body. Herbalism aims to stimulate a return to health by strengthening the body’s organ systems. It is a holistic form of medicine which aims to not only address symptoms but also address the underlying causes of a condition or disease.

There’s a lot of confusion out there about what to eat; a lot of noise from every direction convincing us to try differe...
04/09/2026

There’s a lot of confusion out there about what to eat; a lot of noise from every direction convincing us to try different restrictive diets to heal your gut, lower inflammation, balance your hormones, clear your skin, cure your arthritis or

It’s at the point where many people don’t think they are ‘healthy’ unless they are restricting certain foods from their diet (gluten, dairy, sugar, soy, corn, eggs, nightshades etc)

But of course, there is soooo much more to health than eliminating certain food groups.

The restriction of certain foods can be helpful for some people for periods of time. Most of us shouldn’t need to follow a restrictive diet. When clients come to see my they are often pleasantly surprised that I’m asking them to include MORE variety rather than eliminating food groups from their diet.

At the end of the day, if we eat a wide variety of whole foods then we are much more likely to get a wide variety of all the nutrients we need as well as all the nutrients needed for a healthy microbiome. Those gut bugs need to be fed 💪

I’m all for being well nourished.
You?

01/09/2026

A strong Calendula infusion is the absolute GOAT when it comes to anything to do with the eyes. Redness, dryness, irritation or infection, calendula can be so helpful. It soothes, fights unwanted microbes, supports the mucous membrane and reduces inflammation, discomfort and puffiness.

Make a strong calendula infusion, strain well and use it as an eye wash, compress or wipe.

Your 👀 will thank you

28/08/2026

CHIMICHURRI RECIPE

Sauces and dips are really easy way to bump up the nutrition and phytochemicals (plant chemicals) in your meal. If you’ve been following me a while, you’ll know that phytochemicals are really good for your health. 🌱

Here is a really quick recipe you can throw together that goes well with nearly anything…eggs, meat, fish, chicken, tofu or vegetables.

Ingredients:
Approximately two bunches of parsley (sorry bro!)
3 cloves of garlic
2 tbsp apple cider vinegar
1 tsp dried oregano
125ml extra-virgin olive oil
Salt and pepper
Optional chilies

Blend it all up and enjoy!

03/07/2026

If you’re looking for simple easy ways to support your gut, I’ve created my free e-book “Four simple everyday gut friendly recipes for better bowel movements”. Comment GUT and I’ll send you a copy.

This one is super simple and a great after dinner ritual.
Start by making a strong chamomile infusion using good quality flower heads, and allow it to steep for at least 10 minutes. Pour into a cup, then stir through 1 teaspoon of slippery elm powder and a little honey to taste.

This combination does more than just soothe digestion and calm spasms — it helps coat and support the gut lining, while also gently nourishing the microbiome. And as a bonus, a small amount of honey before bed may even support sleep.

Try this nightly for a week and notice how your digestion responds.

25/06/2026

Not sure about you, but I don’t really want to have to continually take supplements to correct nutrient deficiencies. There’s a time and a place for nutritional supplements, but if you’re not also working on the cause, then it’s really just a band aid solution. AND when you consider that high dose nutritional supplements aren’t really how nature intended us to get our nutrition… well that’s a whole other kettle of fish!

In my practise, I’m very keen on finding out the why. Why is my client deficient in iron, zinc, calcium, B12, magnesium etc etc. If we can figure out the why, we can correct it at the source and in my mind, that is truly resolving that deficiency which equals better health for my client!

If you’re not keen on taking nutritional supplements long term for good health, I’m your gal 😉

Comment ‘discovery’ and I’ll send you the link to book a free call.

17/06/2026

Here’s a simple recipe to reduce bloating and constipation.

Essential you only need TWO ingredients
Psyllium husks
Pomegranate juice (or another juice- prune juice would be great for constipation)

Take 3 teaspoons of psyllium and add it to 150ml of juice. Shake it up and pop it in the fridge for 15 mins (or longer).
You can multiply this recipe, pour into jars and use over the week!
It’s so easy and delicious. The psyllium acts like an internal sweep, moving through stuck waste and sweeping the bowels and bulking stools.

For more gut health info follow me Tamara | Clinical herbalist and nutrigenomics practitioner

It’s so easy to blame the food and cut it out of the diet. Sure there are some people who need to avoid certain foods (s...
12/06/2026

It’s so easy to blame the food and cut it out of the diet. Sure there are some people who need to avoid certain foods (such as individuals with coeliac disease or those with anaphylactic allergies) but in general, most people should be able to tolerate all good quality whole foods.

Many people come to me in the clinic on restrictive diets because they find they are reacting to foods, even healthy whole foods such as FODMAP containing foods, histamine containing foods, sulfur rich foods and the list goes on. If you or your children are reacting to normal whole foods, the food is likely not the issue. Instead, the internal environment is all out of whack. The bloating, pain, constipation and diarrhoea aren’t the problem….These are the symptoms, the clues that something else is going on.

The good news is that we have ways to restore the internal environment. We can recalibrate the functioning of the gut cells, calm the underlying immune system and build a healthy, protective microbiome. And the result of this spans far beyond the gut. Yes, your gut symptoms improve, but so do autoimmune conditions, dull or dry skin, energy levels and so much more.
This is a clinical focus for me with my clients in my packages. I love working in this space!

If you’d like more info on this, comment discovery and I’ll DM you. 🙂

03/06/2026

Because looking after your gut doesn’t need to be expensive, time-consuming, or complicated.

I’m a herbalist and nutrigenomics practitioner who specialises in gut health. Every day, I help people uncover the root causes of their digestive symptoms and restore balance from the inside out.

Why? Because your gut is at the centre of so much more than digestion. It influences your immune system, hormones, energy, mood, and overall wellbeing.

I’ve created a free ebook featuring 4 simple gut-friendly recipes that can be made in just 5 minutes using everyday ingredients.
Whether you’re dealing with bloating, constipation, loose stools, food sensitivities, or simply want to support your gut health, these recipes are an easy place to start.

Comment “GUT” below and I’ll send you a copy 💚

Struggling to bounce back like you used to? It doesn’t always come down to just being older and the exciting part is tha...
28/05/2026

Struggling to bounce back like you used to? It doesn’t always come down to just being older and the exciting part is that we can directly influence our bodies ability to repair.

When our cells can adequately defend themselves, the downstream symptoms start to clear.

Poor recovery after exercise, catching everything that’s going round, struggling after one glass of wine… these are all signs that our cells are overloaded and need some help.

I love working in this area. It all starts in the gut. Please reach out via DM or book a discovery call to chat

The skin is deeply connected to the gut. I’ve found commonly in my practice that we cannot heal the skin until we have a...
21/05/2026

The skin is deeply connected to the gut. I’ve found commonly in my practice that we cannot heal the skin until we have addressed the gut.

For inflammatory skin conditions, topical remedies can only go so far. If the underlying inflammation isn’t addressed, it’s very difficult to stay in remission and flares are common.

I work with my clients to support and repair the gut immune connection. This is the first step in improving overall health, reducing inflammation and restoring balance to the skin.

If you’d like more information, please reach out or book a discovery call. Comment ‘discovery’ below or click the link in my bio.

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Sydney, NSW
2101

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