The buzzword of the popular, conventional nutritionists of today is 'variety'. Only by consuming a wide variety of foods, they argue, can we acheive a healthy diet. But how does that translate into practical terms? How does that help us compose a healthy shopping list?
To approach this subject logically, lets picture the average supermarket. There's a section of fresh fruit and vegies which appears as we enter the building. Next is meat, breads, the dairy fridge, then countless aisles of packaged foods. So If we were to eat a variety of foods that were based on the ratios presented in the typical supermarket, our diet would look something like this:
25% fresh fruit and veg
20% meats
15% dairy
40% processed packaged foods including bread
There are several problems with these ratios, but even so I think it would be wishful thinking to assume that the majority of people consume 25% of their food as fresh fruit and veg. I base that judgement on the number of people suffering from lifestyle diseases and obesity.
When I look at this breakdown I immediately lump together the dairy with the processed category. Most dairy is highly processed. Next time you buy some commercial yoghurt (as opposed to natural whole yoghurt like jalna or mundella) check out how much sugar and unpronouncable chemicals or E numbers it contains. Milk is a highly processed food, as is most cheese (again, I mean no slight on those wonderful cheeses produced in the traditional way from biodynamic milk). Margarine simply cannot be called food.
These processed foods, that is anything containing unpronouncable chemical ingredients, E numbers, refined sugars and flours, trans fats and processed salts, are a severe drain on our bodies. They provide us with no nutrition at all, but actually leach what it already there. The body uses its existing stores to deal with a processed food as it passes through our system. This could otherwise be defined as antinutrients, aka poison.
The logical truth is that if we eat more foods that burn up our nutrient stores than foods that replenish them, we wind up with multiple nutritional deficiencies. And the body will tell you something is wrong by functioning sub-optimally. You will have fatigue, headaches, muscle soreness, cramps and spasms, get frequent infections, be overweight, have poor concentration, lack motivation, feel grumpy, depressed, anxious, have period pain, difficult pregnancy and labour, and all those other little or not so little issues, until finally it becomes something a doctor can diagnose and give a drug for.
Would you rather prevent that chain of events and be healthy and vital? Spring out of bed every morning feeling strong and on form?
Then here are some shopping quidelines that will help you to acheive this. For more info you can read such useful tomes as In Defense of Food by Michael Pollan and Nourishing Traditions by Sally Fallon, and this little gem of an article: http://www.nutraingredients.com/Research/Bruce-Ames-Vitamin-insufficiency-boosting-age-related-diseases/?c=mvNDRfNEiPdv%2FXtIFPDezg%3D%3D&utm_source=Newsletter_Subject&utm_medium=email&utm_campaign=Newsletter%2BSubject
Here is my method of approaching the shopping.
Our organic fruit and veg comes to the door every Monday. These foods feature in every meal we have all week.
At the supermarket I buy a little roo meat, Jalna/Mundella natural biodynamic yoghurt, organic butter, quality organic cheese, organic eggs, rice, quinoa, tinned tomatoes, Carmans muesli, gluten free flour and lasagne sheets, dried herbs and spices, and coconut milk.
From the markets I buy sea salt or river salt, raw and unprocessed honey, organic tofu, organic meat and carcases for stock, organic dried lentils and chickpeas, nuts and seeds and organic herbal teas.
I therefore ignore any food containing the "lethal recipe" of chemical pollutants and ingrediants, refined flours and sugars, damaged fats and processed salt. If these ingredients were to be outlawed tomorrow, imagine how much smaller our supermarkets would be! Just like they were 60 or 70 years ago, before the advent of food industry, and before the rise of lifestyle disease, obesity, ADHD and chronic poor health. Our ancestors ate a true varied diet, as do many traditional cultures in other, non western countries. And they were healthy for it. We can learn much from these groups, such as to treat meat as a rare delicacy, to consume meat that isn't factory farmed but was raised naturally. That all meals should be based on clean, fresh fruit and veg. Most of all, that if it doesn't exist in nature, it doen't belong in our bodies.
The kind of varied diet you subscribe to should be based on foods that make you feel good. If you think you are currently consuming a reasonable, varied diet, yet you aren't in perfect health, perhaps it's worth shifting your beliefs around food.
Finally, remember to feed yourself respectfully. Your body is an amazing creation!
Monday, February 22, 2010
Monday, February 15, 2010
Butter Vs Margarine and the truth about fats
Who’s seen that add about how we’re all killing our children by pouring tones of butter through their arteries every year? The one where that cardiologist chastises us for negligent parenting? Isn’t it a great add? Don’t you feel ashamed and want to immediately haul all the butter into the bin and fly out to buy some Meadowlea?
Well be not afraid. Here is the truth about butter.
Butter has been made by man in certain parts of the world for eons. I’m a big advocate of the theory that our bodies adapt to a diet over millennia, which means we should eat what our ancestors ate if we want to be healthy. For caucasians and some other groups, this means a little organic butter is not such a huge issue. But it’s true that it contains saturated fats, so how can it be good?
There is no evidence that has ever suggested that naturally occurring fats cause heart disease. There’s plenty of evidence, however, that man made fats, like the hydrogenated oils which become margarines and Crisco oils, are the real culprits. And in fact the heart attack, common as it is now, was a medical rarity until 90 odd years ago, which coincides with the advent of human interference with fats. Which means that humans ate their butter for all those eons without ever having a single heart attack (and no, it wasn’t because they died younger, that average stat actually hasn’t changed much if you adjust for lower infant mortality and antibiotics).
So here’s the lowdown on fats. Getting our fats right is absolutely integral to good health. Fats should make up 15-20% of a healthy diet. There are many different types of fats, but the ones that belong in the human diet fall into 2 main groups.
Saturated fat
This comes mainly from animals, but there are some plant sources such as coconut oil and peanut oil. These fats are more stable to heat. This means that when you cook with them they don’t lose their integrity and become an oxidized or “bad” fat. So in practical terms, if you’re making asian food, use the oil they’d use traditionally, which is often peanut oil or sometimes coconut oil. If you’re making European or Indian food, butter or ghee is ideal. I would strongly recommend that you use organic butter. This is cleaner, free from chemicals, and higher in omega oils because the cows ate grass and did exercise, instead of subsisting on corn feed and standing all day in a pen, as is the lot of a factory farmed animal.
Saturated fats should make up about 5 percent of our diet. Yes, we eat way more than that in the west due to the cheapness of factory farmed meat, but animal fat is not inherently evil.
Omega oils
These are the essential fatty acid group, and you would have heard much about omega 3, how important it is for heart health and so on. Food industry think they can throw some omegas into bread and dupe us that it’s suddenly a health food. It’s important to know the natural sources of omegas, so we won’t be tricked into thinking bread is a good source. Omega oils come from plants. When we eat plants,including vegies and nuts and seeds, we eat omega oils. They are also extracted from nuts, seeds, avocados, olives and so on. Fish are high in omega 3 oil because of the plankton they eat. The important thing to know about omega oils is that they destabalise easily, i.e. they become bad fats when they’re exposed to heat and light. This means if you buy an oil in a clear glass (or worse, plastic) bottle, it has been hydrogentated (meaning superheated and treated with chemicals) in order to extend its shelf life. This is now a bad fat. Anyone who produces quality cold pressed oil will sell it to you in a dark glass bottle. If you do buy these lovely, quality oils, then you cook with them, you’ll unfortunately make a bad fat of it right there in your kitchen. I get around the issue of Mediterranean cuisine by using butter for the cooking part, then drizzling organic olive oil on the plate as I serve. Omega oils should make up about 10 - 15% of your diet.
Margerines all fall into the category of omega oils that have been hydrogenated and turned into bad fats. Then they’re treated with emulsifiers, chemicals which give the margarine a smooth texture, dyed a pleasant yellow colour and marketed to us by slandering the opposition. Sound like what we should be giving our kids? Sound like something that deserves a heart foundation tick?
How about this for an alternative solution; if you have a doubt about both butter and margarine, skip both and use avocado as a spread. No one can argue against a good ole’ avo.
Here's an interesting study
http://www.nutraingredients.com/Publications/Food-Beverage-Nutrition/FoodNavigator.com/Science-Nutrition/Saturated-fats-not-linked-to-heart-disease-Meta-analysis/?c=mvNDRfNEiPdQ7CH%2BRsBzxQ%3D%3D&utm_source=Newsletter_Subject&utm_medium=email&utm_campaign=Newsletter%2BSubject
Well be not afraid. Here is the truth about butter.
Butter has been made by man in certain parts of the world for eons. I’m a big advocate of the theory that our bodies adapt to a diet over millennia, which means we should eat what our ancestors ate if we want to be healthy. For caucasians and some other groups, this means a little organic butter is not such a huge issue. But it’s true that it contains saturated fats, so how can it be good?
There is no evidence that has ever suggested that naturally occurring fats cause heart disease. There’s plenty of evidence, however, that man made fats, like the hydrogenated oils which become margarines and Crisco oils, are the real culprits. And in fact the heart attack, common as it is now, was a medical rarity until 90 odd years ago, which coincides with the advent of human interference with fats. Which means that humans ate their butter for all those eons without ever having a single heart attack (and no, it wasn’t because they died younger, that average stat actually hasn’t changed much if you adjust for lower infant mortality and antibiotics).
So here’s the lowdown on fats. Getting our fats right is absolutely integral to good health. Fats should make up 15-20% of a healthy diet. There are many different types of fats, but the ones that belong in the human diet fall into 2 main groups.
Saturated fat
This comes mainly from animals, but there are some plant sources such as coconut oil and peanut oil. These fats are more stable to heat. This means that when you cook with them they don’t lose their integrity and become an oxidized or “bad” fat. So in practical terms, if you’re making asian food, use the oil they’d use traditionally, which is often peanut oil or sometimes coconut oil. If you’re making European or Indian food, butter or ghee is ideal. I would strongly recommend that you use organic butter. This is cleaner, free from chemicals, and higher in omega oils because the cows ate grass and did exercise, instead of subsisting on corn feed and standing all day in a pen, as is the lot of a factory farmed animal.
Saturated fats should make up about 5 percent of our diet. Yes, we eat way more than that in the west due to the cheapness of factory farmed meat, but animal fat is not inherently evil.
Omega oils
These are the essential fatty acid group, and you would have heard much about omega 3, how important it is for heart health and so on. Food industry think they can throw some omegas into bread and dupe us that it’s suddenly a health food. It’s important to know the natural sources of omegas, so we won’t be tricked into thinking bread is a good source. Omega oils come from plants. When we eat plants,including vegies and nuts and seeds, we eat omega oils. They are also extracted from nuts, seeds, avocados, olives and so on. Fish are high in omega 3 oil because of the plankton they eat. The important thing to know about omega oils is that they destabalise easily, i.e. they become bad fats when they’re exposed to heat and light. This means if you buy an oil in a clear glass (or worse, plastic) bottle, it has been hydrogentated (meaning superheated and treated with chemicals) in order to extend its shelf life. This is now a bad fat. Anyone who produces quality cold pressed oil will sell it to you in a dark glass bottle. If you do buy these lovely, quality oils, then you cook with them, you’ll unfortunately make a bad fat of it right there in your kitchen. I get around the issue of Mediterranean cuisine by using butter for the cooking part, then drizzling organic olive oil on the plate as I serve. Omega oils should make up about 10 - 15% of your diet.
Margerines all fall into the category of omega oils that have been hydrogenated and turned into bad fats. Then they’re treated with emulsifiers, chemicals which give the margarine a smooth texture, dyed a pleasant yellow colour and marketed to us by slandering the opposition. Sound like what we should be giving our kids? Sound like something that deserves a heart foundation tick?
How about this for an alternative solution; if you have a doubt about both butter and margarine, skip both and use avocado as a spread. No one can argue against a good ole’ avo.
Here's an interesting study
http://www.nutraingredients.com/Publications/Food-Beverage-Nutrition/FoodNavigator.com/Science-Nutrition/Saturated-fats-not-linked-to-heart-disease-Meta-analysis/?c=mvNDRfNEiPdQ7CH%2BRsBzxQ%3D%3D&utm_source=Newsletter_Subject&utm_medium=email&utm_campaign=Newsletter%2BSubject
Wednesday, December 30, 2009
Melbournes Organic Delivery Services Reviewed
If you’re serious about health and sustainability, organic food will be a priority for you. Fresh, organically grown whole foods have far higher levels of nutrients than produce grown with chemicals. There are many facts about the health benefits of eating organics, but personally, I’d prefer to eat the best food available to me rather than cheap, mass produced, artificially grown, hydro-frozen, gas ripened produce that’s out of season and tastes bland.
Here in Melbourne we have no excuse when it comes to organics. Not only are we surrounded by some of Australia’s best organic producers whose food looks and tastes spectacular, but we can have it all brought to our doorstep every week in a neat little box, whether we are home or not, by one of our four wonderful organic delivery services. I spend between $45 and $55 per week, and that’s plenty for the two of us.
If you have been thinking about switching to organics, or if you’re looking for a more convenient way to access organic food, home delivery is the answer. My partner and I have been ordering our organic food online for about a year now, and it’s the best decision I’ve made in a long time! There’s nothing more decadent than having your groceries delivered. When I come home from work to find a box full of gorgeous fruit and veg I’m so excited to see what I’ve been sent, and some days whole bags of fruit have been demolished before my man gets home! I no longer waste entire weekends sourcing my organic food at various expensive markets. If I choose to visit the markets now, it’s a fun and relaxing experience. It has also changed the way I decide what to make for dinner. I now choose meals to compliment the produce I have on hand. We tend to eat out on the weekend, so we have our delivery sent on a Monday to minimise waste.
Some of the advantages of organic delivery services include
• Obviously the doorstep is the most convenient place you could journey to for anything
• A healthier diet high in enzyme rich, nutrient dense foods, free from chemicals
• Electronic payment – no more pulling cash out at the crowded market ATMs
• Free weekends – I no longer spend entire Saturdays trying to find my groceries
• Seasonal food, which is fresher, eco friendly and helps reduce the cost of organics
• Really fresh – no more wilted supermarket greens or hydro-frozen, gas-ripened fruits, it all tastes great
• Preference settings, so you always get what you want
• Recipe ideas, tips, links and health information on the websites
• Paying substantially less money to and not relying on large companies with questionable ethics
So here are the current stars of the organic delivery service scene, along with an at-a-glance review of each one, to help you decide which is right for you.
Miss Organic
Miss Organic is my pick of the bunch for the simple reason that she only stocks whole foods. This company has incredible integrity; though they could increase their profits by stocking processed foods with longer shelf lives, they choose to provide only what nature provides.
Delivery days: Monday to the north/west of Melbourne, Thursday to the south/east, outer Melbourne both days
Stocks:
• Mixed fruit and veg boxes of varying sizes
• individual fruit, veg and herb items of your choice
• spices
• eggs
• nuts and dried fruit
• quinoa and legumes
• sea salt
• raw chocolate
• great oils and vinegars
• laundry and bathroom needs
• great natural giftware
Other services:
• weekly newsletter featuring nutritional info, awesome recipes, tips and news.
• online profile detailing ‘dislikes’ which are not included in your order, and ‘likes’ with which they are replaced
• text reminder before your deadline
How to order: phone and internet
Delivery costs: City and Inner Melbourne free delivery, 6.60 and 9.90 thereafter
Payments: Credit card and direct debit
Contact details: Ph: 03 9077 5000 www.missorganic.com.au info@missorganic.com.au
Organic Angels
Delivery days: Monday south/east and Thursday north/west
Stocks:
• fresh fruit, veg and mixed boxes
• tinned and packaged organic goods
• fresh breads
• eggs
• tea and coffee
• baby foods and other baby products
• chocolate
• laundry and bathroom products
• oils, vinegars and cooking sauces
• pasta and rice
• legumes, nuts, seeds and dried fruits
• Honey and spreads
• Flour and sugar
Other Services:
• complete list of box contents for the coming week
• online profile detailing ‘dislikes’ which are not included in your order, and ‘likes’ with which they are replaced
• text reminder to order before your deadline
• health blog
How to order: phone and internet
Delivery costs: $8.95, orders over $100 free delivery
Payments: credit card, phone or online
Contact details: 1300 792 775 or 03 9888 7267 enquiries@organicangels.com.au
Garden Organics
Delivery days: North - Tuesday, West - Tuesday, East – Thursday, South - Friday
Stocks:
• Fresh fruit, veg and mixed boxes varying sizes
• Individual fruits and veg
• Fresh herbs
• Fresh bread
• Baby food
• Baked products
• Eggs
• Grains, legumes, nuts and dried fruit
• Packaged and canned goods
• Flour and sugar
• Soups and stock
• Honey, jams and spreads
• Oils and vinegars
• Soy milk, juice and water
• Tea and coffee
• Chocolate, chips and snacks
• Bathroom products
Other Services:
• newsletter featuring tips and inspirations
• deliver all over Victoria
How to order: Phone and online
Delivery Costs: Free first order, Delivery to inner city on dedicated days $5, free over $100 order. Outer Melbourne on dedicated day costs $8.48, free over $100. Regional Victoria (more than 30km) $22, orders over $100, delivery is $11.
Payment: credit card
Contact details: 03 8618 6976 www.gardenorganics.com.au
The Green Line
Delivery days: Tuesday, Thursday, Friday.
Stocks:
• fruit, veg and mixed boxes
• eggs
• tofu
• breads and flours
• herbs and spices
• pure oils
• biodynamic meat and dairy
• organic alcohol, juices and soft drinks
• nuts and dried fruit
• eco laundry, baby and personal care
• packaged instant meals and cereals
• canned food, dips and sauces
• baked goods, sugar and sweeteners
• chocolate
• tea and coffee
Other Services: Membership scheme Free delivery on first orders and orders over $100 Order by 8.30pm for next day delivery
How to order: online and phone
Payment: credit card
Contact details: www.greenlinedelivery.com.au info@greenlinedelivery.com.au Ph: 94603999
Here in Melbourne we have no excuse when it comes to organics. Not only are we surrounded by some of Australia’s best organic producers whose food looks and tastes spectacular, but we can have it all brought to our doorstep every week in a neat little box, whether we are home or not, by one of our four wonderful organic delivery services. I spend between $45 and $55 per week, and that’s plenty for the two of us.
If you have been thinking about switching to organics, or if you’re looking for a more convenient way to access organic food, home delivery is the answer. My partner and I have been ordering our organic food online for about a year now, and it’s the best decision I’ve made in a long time! There’s nothing more decadent than having your groceries delivered. When I come home from work to find a box full of gorgeous fruit and veg I’m so excited to see what I’ve been sent, and some days whole bags of fruit have been demolished before my man gets home! I no longer waste entire weekends sourcing my organic food at various expensive markets. If I choose to visit the markets now, it’s a fun and relaxing experience. It has also changed the way I decide what to make for dinner. I now choose meals to compliment the produce I have on hand. We tend to eat out on the weekend, so we have our delivery sent on a Monday to minimise waste.
Some of the advantages of organic delivery services include
• Obviously the doorstep is the most convenient place you could journey to for anything
• A healthier diet high in enzyme rich, nutrient dense foods, free from chemicals
• Electronic payment – no more pulling cash out at the crowded market ATMs
• Free weekends – I no longer spend entire Saturdays trying to find my groceries
• Seasonal food, which is fresher, eco friendly and helps reduce the cost of organics
• Really fresh – no more wilted supermarket greens or hydro-frozen, gas-ripened fruits, it all tastes great
• Preference settings, so you always get what you want
• Recipe ideas, tips, links and health information on the websites
• Paying substantially less money to and not relying on large companies with questionable ethics
So here are the current stars of the organic delivery service scene, along with an at-a-glance review of each one, to help you decide which is right for you.
Miss Organic
Miss Organic is my pick of the bunch for the simple reason that she only stocks whole foods. This company has incredible integrity; though they could increase their profits by stocking processed foods with longer shelf lives, they choose to provide only what nature provides.
Delivery days: Monday to the north/west of Melbourne, Thursday to the south/east, outer Melbourne both days
Stocks:
• Mixed fruit and veg boxes of varying sizes
• individual fruit, veg and herb items of your choice
• spices
• eggs
• nuts and dried fruit
• quinoa and legumes
• sea salt
• raw chocolate
• great oils and vinegars
• laundry and bathroom needs
• great natural giftware
Other services:
• weekly newsletter featuring nutritional info, awesome recipes, tips and news.
• online profile detailing ‘dislikes’ which are not included in your order, and ‘likes’ with which they are replaced
• text reminder before your deadline
How to order: phone and internet
Delivery costs: City and Inner Melbourne free delivery, 6.60 and 9.90 thereafter
Payments: Credit card and direct debit
Contact details: Ph: 03 9077 5000 www.missorganic.com.au info@missorganic.com.au
Organic Angels
Delivery days: Monday south/east and Thursday north/west
Stocks:
• fresh fruit, veg and mixed boxes
• tinned and packaged organic goods
• fresh breads
• eggs
• tea and coffee
• baby foods and other baby products
• chocolate
• laundry and bathroom products
• oils, vinegars and cooking sauces
• pasta and rice
• legumes, nuts, seeds and dried fruits
• Honey and spreads
• Flour and sugar
Other Services:
• complete list of box contents for the coming week
• online profile detailing ‘dislikes’ which are not included in your order, and ‘likes’ with which they are replaced
• text reminder to order before your deadline
• health blog
How to order: phone and internet
Delivery costs: $8.95, orders over $100 free delivery
Payments: credit card, phone or online
Contact details: 1300 792 775 or 03 9888 7267 enquiries@organicangels.com.au
Garden Organics
Delivery days: North - Tuesday, West - Tuesday, East – Thursday, South - Friday
Stocks:
• Fresh fruit, veg and mixed boxes varying sizes
• Individual fruits and veg
• Fresh herbs
• Fresh bread
• Baby food
• Baked products
• Eggs
• Grains, legumes, nuts and dried fruit
• Packaged and canned goods
• Flour and sugar
• Soups and stock
• Honey, jams and spreads
• Oils and vinegars
• Soy milk, juice and water
• Tea and coffee
• Chocolate, chips and snacks
• Bathroom products
Other Services:
• newsletter featuring tips and inspirations
• deliver all over Victoria
How to order: Phone and online
Delivery Costs: Free first order, Delivery to inner city on dedicated days $5, free over $100 order. Outer Melbourne on dedicated day costs $8.48, free over $100. Regional Victoria (more than 30km) $22, orders over $100, delivery is $11.
Payment: credit card
Contact details: 03 8618 6976 www.gardenorganics.com.au
The Green Line
Delivery days: Tuesday, Thursday, Friday.
Stocks:
• fruit, veg and mixed boxes
• eggs
• tofu
• breads and flours
• herbs and spices
• pure oils
• biodynamic meat and dairy
• organic alcohol, juices and soft drinks
• nuts and dried fruit
• eco laundry, baby and personal care
• packaged instant meals and cereals
• canned food, dips and sauces
• baked goods, sugar and sweeteners
• chocolate
• tea and coffee
Other Services: Membership scheme Free delivery on first orders and orders over $100 Order by 8.30pm for next day delivery
How to order: online and phone
Payment: credit card
Contact details: www.greenlinedelivery.com.au info@greenlinedelivery.com.au Ph: 94603999
Saturday, August 8, 2009
Sustainable Animal Farming : it's the safest way
Yesterdays food news headlines told of an alarming incident in the US of an outbreak of antibiotic resistant salmonella, which was traced to a contaminated batch of ground beef. This has caused serious ill health to many who consumed the infected beef, and authorities have cautioned that it may still be on sale.
This situation is, of course, caused by unsustainable beef raising practices. It is impossible to create an antibiotic resistant strain of bacteria without first exposing that bacteria to a constant supply of antibiotics. All factory farmed beef is fed antibiotic “supplemented” feed, which prevents the animals from dying en mass from their nasty living conditions.
It’s not the first time in history that meat has become infected. It’s a problem inherent to the meat industry since its beginnings around the time to of the industrial revolution. The differences between this recent outbreak in the US and those of bygone eras are twofold. Firstly, when meat is infected it smells dreadful and no one in their right mind would consume it. We are now in the habit of disguising the true colour and scent of meat to increase sales. Secondly, the antibiotic resistant strains these poor unwitting animals are incubating in their fitted cells are incredibly dangerous and potentially fatal to humans.
We can all avoid both problems and so many others by buying only certified biodynamic animal products. This should include your milks, eggs and yoghurts as well as meats. This is the only way to ensure your family receives the best nutrition that animal products have to offer. It’s true that they are more expensive than conventional meat. Factory farming of animals has come about for this reason, and has effectively brought down meat prices, but the quality has suffered severely. Prior to factory farming, the average household considered meat to be a luxury enjoyed only several times a week, which is as it should be for optimal health. Protein sources like tofu and legumes have enormous health benefits of their own, so use these more often in the place of meat. Ultimately, the more of us that buy biodynamic, the lower the costs will become. There is also a significant environmental benefit from organic and biodynamic farming which, for many of us, is reason enough to support biodynamic.
In the wake of this health disaster it has never been clearer that prioritising cost over quality is a dangerous pitfall. Biodynamic butchers are increasingly accessible. Befriend your nearest supplier and experience the biodynamic difference for yourself!
This situation is, of course, caused by unsustainable beef raising practices. It is impossible to create an antibiotic resistant strain of bacteria without first exposing that bacteria to a constant supply of antibiotics. All factory farmed beef is fed antibiotic “supplemented” feed, which prevents the animals from dying en mass from their nasty living conditions.
It’s not the first time in history that meat has become infected. It’s a problem inherent to the meat industry since its beginnings around the time to of the industrial revolution. The differences between this recent outbreak in the US and those of bygone eras are twofold. Firstly, when meat is infected it smells dreadful and no one in their right mind would consume it. We are now in the habit of disguising the true colour and scent of meat to increase sales. Secondly, the antibiotic resistant strains these poor unwitting animals are incubating in their fitted cells are incredibly dangerous and potentially fatal to humans.
We can all avoid both problems and so many others by buying only certified biodynamic animal products. This should include your milks, eggs and yoghurts as well as meats. This is the only way to ensure your family receives the best nutrition that animal products have to offer. It’s true that they are more expensive than conventional meat. Factory farming of animals has come about for this reason, and has effectively brought down meat prices, but the quality has suffered severely. Prior to factory farming, the average household considered meat to be a luxury enjoyed only several times a week, which is as it should be for optimal health. Protein sources like tofu and legumes have enormous health benefits of their own, so use these more often in the place of meat. Ultimately, the more of us that buy biodynamic, the lower the costs will become. There is also a significant environmental benefit from organic and biodynamic farming which, for many of us, is reason enough to support biodynamic.
In the wake of this health disaster it has never been clearer that prioritising cost over quality is a dangerous pitfall. Biodynamic butchers are increasingly accessible. Befriend your nearest supplier and experience the biodynamic difference for yourself!
Sunday, July 12, 2009
The Detox Dilemma
Lately I’ve been asked by many people “what’s your opinion on detoxes/detox diets etc...”. I can see why this is a confusing subject, as the word ‘detox’ presents a relatively new concept. I’ll attempt to clarify these ambiguities.
What is a detox?
The commercial version of the practice of detoxifying the body has become a lucrative industry in the last 5 years or so, and continues to increase in popularity. Detox–at–home products promise instant results and celebrities promote their favourite detox programme, while nutritionists often question their benefits, or even warn against them. Whom do we trust? The answer depends largely upon your definition of detox, and what you’re hoping to achieve. There are now so many different ways to ‘detox’ available that it’s difficult to know what to choose. When a juice bar product, a day spa treatment, a ten day DIY kit, a week’s health retreat in the country and all betwixt is called a detox, how do we decide what’s right for us?
To ‘detox’ in this context simply means to enable or assist the body’s existing elimination pathways, in particular the liver, in removing the non useful, potentially harmful things from within itself. These things might be drug residue from prescription or recreational drugs, the effects of smoking, caffeine or alcohol, build-up from atmospheric pollutants, or toxins from the shortcomings of the modern western diet. ‘Detoxing’ can be taken to an infinite number of levels, depending on how and how long we approach the process. For my part, I believe there is a place for detoxing in our lives, but it’s important to be informed enough to separate a useful, healthy approach suited to your body from the glitzy marketing of many quick fixes.
Why should we detox?
Imagine that your home is for sale and you’re opening it for inspection. You usually clean the house to a respectable level each week, but now it must be perfect. You clean more thoroughly and for longer, including areas you might not normally cover like walls or windows. The end result makes you wish you’d done it sooner! This is how a true detox should feel. It’s a deeper clean than your body can usually perform unassisted in the modern world, which results in a cleansed system which functions a it’s designed to.
I believe it is ideal to cleanse the body annually at least in some small way. You may decide you’d benefit from a detox due to one or more of the following signs and symptoms;
Weight gain
Unexplained fatigue
Sleep problems
Allergies or skin eruptions including adult acne
Right sided discomfort / pain
Raised liver markers (blood test result)
Morning nausea (other than pregnancy)
Lack of appetite in the morning
Aversion to fats / pain /nausea from fats
Bad breath
Migraines and headaches
Constipation
IBS
A yellowed sclera (whites of eyes)
Elevated LDL cholesterol/triglycerides
These and other symptoms are or can be the effect of an overwrought liver. They will all benefit from some form of liver cleansing programme. I believe it is important to bear the principals of detoxification in mind at all times when choosing food for ourselves and our families, but I also realise that the reality of modern life makes a truly clean lifestyle very difficult. This is why I would recommend periods of this style of eating, particularly to assist the treatment of health difficulties and to determine whether intolerance to a food is a factor in illness.
What should I expect a detox to be like?
Usually a detox ranges in length from about 4 days to 2 months. The type of detox will determine how long you maintain it for. If you are fasting, 4-5 days is the norm, but if you are using a clean diet, 2 months is recommended.
Detox diets all have one thing in common, which is to eliminate all processed food. These types of foods have only been introduced into the diet in the last 50 years, which means we evolved as a species without them. Our ancestors gleaned all their nutrition from the basic food groups, or primary foods; fruit, vegetables, legumes, nuts and seeds, honey, meat, fish, and much later, whole, cultured dairy. They were not assaulted by pollution and only occasionally used mind altering substances, often for ritual purposes. Their bodies were therefore able to perform detoxification continually, unhindered by onslaughts of toxins as ours are.
Often detox diets advocate the removal of meat for a period of time. This is because meat takes longer to pass through our digestive system and puts extra strain on the liver. It may also contain a high concentration of toxins such as pesticide and herbicide residues, antibiotics and synthetic hormones. If the diet is a short term one, say a month, removing all meat won’t cause any harm, provided you use high protein plant foods like nuts, legumes and quinoa. However if you’re going to be on the diet for longer than this I would advocate the inclusion of fresh fish and some organic chicken a couple of days each week.
Some detox diets recommend fasting, which is extremely controversial for obvious reasons. My belief is that this can be very useful for some people, but should only be undertaken under the supervision of a sensible, qualified naturopath, for a short time period, and vegetable juices should be included for vitamin and mineral content. I disagree strongly with any system that removes all sources of nutrients, as this can cause harm. I believe too that one should remove to quiet accommodation outside of the city. I certainly don’t recommend fasting while continuing to work, drive and look after children. Besides the risk of low blood sugars, it’s very difficult. Fasting is, of course, an extreme method, and though it is incredibly rewarding when practiced carefully, it can be just as effective to use some foods, but a longer period of time will be necessary. If you are going to fast, keep exercise very gentle, but regular. Also make sure you perform it in the AM. Yoga and some gentle walking are ideal.
A common element in most detox programmes is the use of herbs or nutritional supplements. Many employ one or a combination of the liver cleansing herbs. These are plant extract that have properties that help the liver to eliminate more efficiently in some way. Some are more powerful than others, and they all work slightly differently. This is why I believe it is important to consult a qualified herbalist to select those that will be best suited to your needs.
Another commonly used supplement is a bowel cleansing agent such as psyllium husk. This is essentially a faecal bulking agent which helps to sweep the intestine clean of matter that may have become lodged there. This may occur if the diet is deficient in fibre containing foods like fruit, veg and legumes. Matter stuck to the intestine wall can leak toxins into the body as it putrefies. To prevent this, I believe it’s a great practice to take a fibre supplement like psyllium whether you’re detoxing or not. There are many proven benefits to this, including a reduction in re-absorption of cholesterol.
A bowel purge is a routine start to a fasting detox. This serves to clear the system of food on its way through the alimentary canal. Another way to cleanse the bowel is to use some form of colonic irrigation. Obviously this isn’t going to appeal to everyone, but I can’t recommend it highly enough as a therapy. It can help to achieve dramatic health results for weight management, migraines, the skin and the digestive system.
These, plus some antioxidants like vitamins, minerals and other plant extracts, are often the ingredients of the ‘pills and potions’ that come with a home detox kit. One problem with these is that they often come in tablet form, which might be poorly absorbed. Here again a qualified practitioner can help by providing good quality supplements and taking absorption into account.
What do the critics say?
Many critics argue that it’s ‘unnatural’ to purge and fast the body. My response to this is that it wouldn’t be necessary if we didn’t eat refined sugary, packaged, processed foods or food containing non-food additives like dyes and preservatives. These very low nutrition foods build up in the body in several ways. Processed foods like cured meats, starches; breads, pastas, cakes, biscuits, and much confectionary, are low in fibre and when eaten often can build up on the intestine walls. This build up leaks toxins into the body, and may also lead to cancer of the bowel. Fibre in the diet serves to prevent this build up, but studies show our fibre intake is falling far short of what it should be. The absorbed portion of these ‘non-foods’ are sent to the liver for disposal. Our livers evolved during a time when we ate real food, so they aren’t well set up for a constant onslaught of strange molecules. The effect on the liver is measureable after some time, and research shows that a diet free from refined, additive filled foods will lower elevated liver markers significantly.
To return to the argument that fasting is unnatural, our ancestors, even as recent as 50 years ago, ate far less food per day than we do. Earlier ancestors would often have had periods of food scarcity, particularly at the end of winter, when they would have been obliged to eat a mono-diet of whatever vegetable, grain or fruit was still available. Because the memory of this routine still exists in our DNA, late winter is a perfect time to seek out a professionally organised cleanse.
It’s entirely up to you to decide your opinion on detoxification. However if you are curious, or suffer from some of the aforementioned symptoms of a full liver, consult a naturopath who will be able to assist you with individualised treatment. Many health retreats specialise in ‘detox weeks’ or weekends, where you can experience the myriad health benefits first hand, which I would highly recommend. I would be very cautious, though, about using a detox at home kit if it asks you to fast while living your normal day to day life. However the benefits of using a book or a guide to 'clean up' your diet for a number of weeks are immense, and you may find you retain some of the principals long after the cleanse is completed, like permanently reducing your intake of refined foods. This can only benefit your health.
Remember, when in doubt, see your naturopath. Happy cleansing!
What is a detox?
The commercial version of the practice of detoxifying the body has become a lucrative industry in the last 5 years or so, and continues to increase in popularity. Detox–at–home products promise instant results and celebrities promote their favourite detox programme, while nutritionists often question their benefits, or even warn against them. Whom do we trust? The answer depends largely upon your definition of detox, and what you’re hoping to achieve. There are now so many different ways to ‘detox’ available that it’s difficult to know what to choose. When a juice bar product, a day spa treatment, a ten day DIY kit, a week’s health retreat in the country and all betwixt is called a detox, how do we decide what’s right for us?
To ‘detox’ in this context simply means to enable or assist the body’s existing elimination pathways, in particular the liver, in removing the non useful, potentially harmful things from within itself. These things might be drug residue from prescription or recreational drugs, the effects of smoking, caffeine or alcohol, build-up from atmospheric pollutants, or toxins from the shortcomings of the modern western diet. ‘Detoxing’ can be taken to an infinite number of levels, depending on how and how long we approach the process. For my part, I believe there is a place for detoxing in our lives, but it’s important to be informed enough to separate a useful, healthy approach suited to your body from the glitzy marketing of many quick fixes.
Why should we detox?
Imagine that your home is for sale and you’re opening it for inspection. You usually clean the house to a respectable level each week, but now it must be perfect. You clean more thoroughly and for longer, including areas you might not normally cover like walls or windows. The end result makes you wish you’d done it sooner! This is how a true detox should feel. It’s a deeper clean than your body can usually perform unassisted in the modern world, which results in a cleansed system which functions a it’s designed to.
I believe it is ideal to cleanse the body annually at least in some small way. You may decide you’d benefit from a detox due to one or more of the following signs and symptoms;
Weight gain
Unexplained fatigue
Sleep problems
Allergies or skin eruptions including adult acne
Right sided discomfort / pain
Raised liver markers (blood test result)
Morning nausea (other than pregnancy)
Lack of appetite in the morning
Aversion to fats / pain /nausea from fats
Bad breath
Migraines and headaches
Constipation
IBS
A yellowed sclera (whites of eyes)
Elevated LDL cholesterol/triglycerides
These and other symptoms are or can be the effect of an overwrought liver. They will all benefit from some form of liver cleansing programme. I believe it is important to bear the principals of detoxification in mind at all times when choosing food for ourselves and our families, but I also realise that the reality of modern life makes a truly clean lifestyle very difficult. This is why I would recommend periods of this style of eating, particularly to assist the treatment of health difficulties and to determine whether intolerance to a food is a factor in illness.
What should I expect a detox to be like?
Usually a detox ranges in length from about 4 days to 2 months. The type of detox will determine how long you maintain it for. If you are fasting, 4-5 days is the norm, but if you are using a clean diet, 2 months is recommended.
Detox diets all have one thing in common, which is to eliminate all processed food. These types of foods have only been introduced into the diet in the last 50 years, which means we evolved as a species without them. Our ancestors gleaned all their nutrition from the basic food groups, or primary foods; fruit, vegetables, legumes, nuts and seeds, honey, meat, fish, and much later, whole, cultured dairy. They were not assaulted by pollution and only occasionally used mind altering substances, often for ritual purposes. Their bodies were therefore able to perform detoxification continually, unhindered by onslaughts of toxins as ours are.
Often detox diets advocate the removal of meat for a period of time. This is because meat takes longer to pass through our digestive system and puts extra strain on the liver. It may also contain a high concentration of toxins such as pesticide and herbicide residues, antibiotics and synthetic hormones. If the diet is a short term one, say a month, removing all meat won’t cause any harm, provided you use high protein plant foods like nuts, legumes and quinoa. However if you’re going to be on the diet for longer than this I would advocate the inclusion of fresh fish and some organic chicken a couple of days each week.
Some detox diets recommend fasting, which is extremely controversial for obvious reasons. My belief is that this can be very useful for some people, but should only be undertaken under the supervision of a sensible, qualified naturopath, for a short time period, and vegetable juices should be included for vitamin and mineral content. I disagree strongly with any system that removes all sources of nutrients, as this can cause harm. I believe too that one should remove to quiet accommodation outside of the city. I certainly don’t recommend fasting while continuing to work, drive and look after children. Besides the risk of low blood sugars, it’s very difficult. Fasting is, of course, an extreme method, and though it is incredibly rewarding when practiced carefully, it can be just as effective to use some foods, but a longer period of time will be necessary. If you are going to fast, keep exercise very gentle, but regular. Also make sure you perform it in the AM. Yoga and some gentle walking are ideal.
A common element in most detox programmes is the use of herbs or nutritional supplements. Many employ one or a combination of the liver cleansing herbs. These are plant extract that have properties that help the liver to eliminate more efficiently in some way. Some are more powerful than others, and they all work slightly differently. This is why I believe it is important to consult a qualified herbalist to select those that will be best suited to your needs.
Another commonly used supplement is a bowel cleansing agent such as psyllium husk. This is essentially a faecal bulking agent which helps to sweep the intestine clean of matter that may have become lodged there. This may occur if the diet is deficient in fibre containing foods like fruit, veg and legumes. Matter stuck to the intestine wall can leak toxins into the body as it putrefies. To prevent this, I believe it’s a great practice to take a fibre supplement like psyllium whether you’re detoxing or not. There are many proven benefits to this, including a reduction in re-absorption of cholesterol.
A bowel purge is a routine start to a fasting detox. This serves to clear the system of food on its way through the alimentary canal. Another way to cleanse the bowel is to use some form of colonic irrigation. Obviously this isn’t going to appeal to everyone, but I can’t recommend it highly enough as a therapy. It can help to achieve dramatic health results for weight management, migraines, the skin and the digestive system.
These, plus some antioxidants like vitamins, minerals and other plant extracts, are often the ingredients of the ‘pills and potions’ that come with a home detox kit. One problem with these is that they often come in tablet form, which might be poorly absorbed. Here again a qualified practitioner can help by providing good quality supplements and taking absorption into account.
What do the critics say?
Many critics argue that it’s ‘unnatural’ to purge and fast the body. My response to this is that it wouldn’t be necessary if we didn’t eat refined sugary, packaged, processed foods or food containing non-food additives like dyes and preservatives. These very low nutrition foods build up in the body in several ways. Processed foods like cured meats, starches; breads, pastas, cakes, biscuits, and much confectionary, are low in fibre and when eaten often can build up on the intestine walls. This build up leaks toxins into the body, and may also lead to cancer of the bowel. Fibre in the diet serves to prevent this build up, but studies show our fibre intake is falling far short of what it should be. The absorbed portion of these ‘non-foods’ are sent to the liver for disposal. Our livers evolved during a time when we ate real food, so they aren’t well set up for a constant onslaught of strange molecules. The effect on the liver is measureable after some time, and research shows that a diet free from refined, additive filled foods will lower elevated liver markers significantly.
To return to the argument that fasting is unnatural, our ancestors, even as recent as 50 years ago, ate far less food per day than we do. Earlier ancestors would often have had periods of food scarcity, particularly at the end of winter, when they would have been obliged to eat a mono-diet of whatever vegetable, grain or fruit was still available. Because the memory of this routine still exists in our DNA, late winter is a perfect time to seek out a professionally organised cleanse.
It’s entirely up to you to decide your opinion on detoxification. However if you are curious, or suffer from some of the aforementioned symptoms of a full liver, consult a naturopath who will be able to assist you with individualised treatment. Many health retreats specialise in ‘detox weeks’ or weekends, where you can experience the myriad health benefits first hand, which I would highly recommend. I would be very cautious, though, about using a detox at home kit if it asks you to fast while living your normal day to day life. However the benefits of using a book or a guide to 'clean up' your diet for a number of weeks are immense, and you may find you retain some of the principals long after the cleanse is completed, like permanently reducing your intake of refined foods. This can only benefit your health.
Remember, when in doubt, see your naturopath. Happy cleansing!
Thursday, May 28, 2009
Kids Breakfast Choices
There has been some recent media attention on children’s breakfasts, which concluded that only 2 of the myriad cereals available were suitable for kids’ regular consumption. This conclusion revealed the comparative sugar and sodium levels of these cereals, showing that the majority of cereals available contained more than the daily allowance for both substances. Not to mention the common cocktail of artificial colours, flavours and preservatives.
While this is a grave finding in itself, it leads me to wonder at what point in history cereal and milk became the only breakfast option available to children. Most commercial cereals don’t fulfil the criteria for a balanced breakfast; on the contrary, they would appear to be rather on the detrimental side. As the first meal of the day, breakfast sets up the body’s blood sugar pattern. Sugar and refined carbohydrates at breakfast create an unstable blood sugar pattern, first raising the sugars too high, which may manifest as hyperactivity and agitation, then allowing them to crash, rendering the child unable to concentrate. This, of course, applies to adults as well. Refined sugars in general challenge immunity, which at this time of year is the last thing we need. Sugary breakfasts also mean that we’re missing out on an opportunity to increase our protein intake, as well as increase our consumption of minerals and vitamins. Protein is important for growth and repair, so it’s vital that growing kids get enough. Though some cereals add a little of a few nutrients like iron and calcium, the amounts are rather token compared to 'real' food.
Breakfast, therefore, should be a balance of nutritionally rich sources of protein, fats and carbohydrates from whole foods. This will give a balanced blood sugar pattern that lasts throughout the day, allowing the child (or adult) to concentrate effectively, as well as maintain health and fitness. If you’re switching kids from cereal to this type of breakfast, you may quickly notice increased attention spans, rapid growth spurts, better agility and coordination and increased immunity.
Below you will find a list of recommended breakfast foods, followed by some recipe ideas that will be a hit with kids and big people alike
Eggs
These are high in fats (yolk) and protein (whites). Make sure you support organic and free range, as the nutrient content will be higher. To get the best from an egg always cook the white but leave the yolk runny to preserve the essential fats.
Yoghurt
Keep those little intestines coated with friendly bacteria. Make sure you buy the pot set stuff, like Mundella and Jalna
Oats
Always check the packet to ensure there’s no sugar. There are natural sugars in oats, which give it that gelatinous texture, which are a wonderful source of fibre for a clean intestinal system.
Beans
Baked beans are back, high in fibre and minerals, particularly if you myo. These can be pre made on weekends and warmed up each morning.
Nuts and seeds
These are a great addition to breakfast as they’re high in fibre, protein, minerals and good fats. For example almond spread will provide you with as much calcium as milk, gram for gram, as well as many other essential nutrients.
Fruit
Fruits are a great addition to a breakfast. They’re high in vitamins, natural sugars, water and fibre, but low in protein, so always combine them which another protein source.
There are so many breakfast options that are just as quick as cereal, yet provide adequate nutrition, while cereals fall alarmingly short. Below are some recipes that will be loved by all kids, big and small.
Nut butter toasties
Using good quality sourdough rye or oat bread, or gluten free for coeliacs, make toasts and spread them with three stripes of different nut spreads like tahini, almond and peanut paste (a health aisle brand). Or, spread a mixture of tahini and honey, macadamia spread and 100% maple syrup, hazelnut spread and mashed banana, almond paste and avocado...
Omelette
An omelette is a great way to amplify breakfast nutrition while disposing of annoyingly small quantities of leftovers from last night’s dinner. Half a salmon steak you can’t bear to throw out? Throw it in an omelette with a little wilted spinach. Or crumble in some goat cheese with fresh basil, avocado omelette is another idea. Anything goes. For kids, a pizza omelette with cherry tomatoes, cheese and basil should appeal. Or let them choose the toppings.
Chocolate Hazelnut Porridge
This recipe is such a winner, and beats the heck out of cocoa pops. To make 2 serves, soak a cup of organic quick oats (health food aisle) in a cup and a half of cold water over night. Soaking will halve the cooking time in the morning, and activates the ‘good sugars’ called mucopolysacharides. To cook, place the oats and soak water into a small pot with a cup of thin coconut milk and stir over a medium heat until thick and creamy. Stir in a teaspoon of organic cocoa, 2 teaspoons of 100% maple syrup and serve, topped with some crushed hazelnuts.
Another form of porridge which is suitable for gluten intolerants is flaked quinoa. You can use exactly the same preparation method as for oats, only you don’t need to soak overnight. These little flakes are much quicker to absorb fluid. Just place the cup of quinoa flakes into the pot and cover with a cup and a half of hot water and the coconut milk and cook over a low heat.
Breakfast yoghurt smoothies
This is a brilliant healthy breakfast for those running late mornings, since they can be whizzed up while the kids get dressed, and drunk from a milkshake cup in the car. The greatest thing about them is that any supplements they may need such as flax oil, powdered magnesium or liquid iron can be effectively concealed within! Just throw the following into the blender; pot set yoghurt, some almond meal, a banana, milk or coconut milk, fresh or frozen berries, 100% maple syrup or honey.
Feel free to email me with more recipes, success stories or other feedback.
While this is a grave finding in itself, it leads me to wonder at what point in history cereal and milk became the only breakfast option available to children. Most commercial cereals don’t fulfil the criteria for a balanced breakfast; on the contrary, they would appear to be rather on the detrimental side. As the first meal of the day, breakfast sets up the body’s blood sugar pattern. Sugar and refined carbohydrates at breakfast create an unstable blood sugar pattern, first raising the sugars too high, which may manifest as hyperactivity and agitation, then allowing them to crash, rendering the child unable to concentrate. This, of course, applies to adults as well. Refined sugars in general challenge immunity, which at this time of year is the last thing we need. Sugary breakfasts also mean that we’re missing out on an opportunity to increase our protein intake, as well as increase our consumption of minerals and vitamins. Protein is important for growth and repair, so it’s vital that growing kids get enough. Though some cereals add a little of a few nutrients like iron and calcium, the amounts are rather token compared to 'real' food.
Breakfast, therefore, should be a balance of nutritionally rich sources of protein, fats and carbohydrates from whole foods. This will give a balanced blood sugar pattern that lasts throughout the day, allowing the child (or adult) to concentrate effectively, as well as maintain health and fitness. If you’re switching kids from cereal to this type of breakfast, you may quickly notice increased attention spans, rapid growth spurts, better agility and coordination and increased immunity.
Below you will find a list of recommended breakfast foods, followed by some recipe ideas that will be a hit with kids and big people alike
Eggs
These are high in fats (yolk) and protein (whites). Make sure you support organic and free range, as the nutrient content will be higher. To get the best from an egg always cook the white but leave the yolk runny to preserve the essential fats.
Yoghurt
Keep those little intestines coated with friendly bacteria. Make sure you buy the pot set stuff, like Mundella and Jalna
Oats
Always check the packet to ensure there’s no sugar. There are natural sugars in oats, which give it that gelatinous texture, which are a wonderful source of fibre for a clean intestinal system.
Beans
Baked beans are back, high in fibre and minerals, particularly if you myo. These can be pre made on weekends and warmed up each morning.
Nuts and seeds
These are a great addition to breakfast as they’re high in fibre, protein, minerals and good fats. For example almond spread will provide you with as much calcium as milk, gram for gram, as well as many other essential nutrients.
Fruit
Fruits are a great addition to a breakfast. They’re high in vitamins, natural sugars, water and fibre, but low in protein, so always combine them which another protein source.
There are so many breakfast options that are just as quick as cereal, yet provide adequate nutrition, while cereals fall alarmingly short. Below are some recipes that will be loved by all kids, big and small.
Nut butter toasties
Using good quality sourdough rye or oat bread, or gluten free for coeliacs, make toasts and spread them with three stripes of different nut spreads like tahini, almond and peanut paste (a health aisle brand). Or, spread a mixture of tahini and honey, macadamia spread and 100% maple syrup, hazelnut spread and mashed banana, almond paste and avocado...
Omelette
An omelette is a great way to amplify breakfast nutrition while disposing of annoyingly small quantities of leftovers from last night’s dinner. Half a salmon steak you can’t bear to throw out? Throw it in an omelette with a little wilted spinach. Or crumble in some goat cheese with fresh basil, avocado omelette is another idea. Anything goes. For kids, a pizza omelette with cherry tomatoes, cheese and basil should appeal. Or let them choose the toppings.
Chocolate Hazelnut Porridge
This recipe is such a winner, and beats the heck out of cocoa pops. To make 2 serves, soak a cup of organic quick oats (health food aisle) in a cup and a half of cold water over night. Soaking will halve the cooking time in the morning, and activates the ‘good sugars’ called mucopolysacharides. To cook, place the oats and soak water into a small pot with a cup of thin coconut milk and stir over a medium heat until thick and creamy. Stir in a teaspoon of organic cocoa, 2 teaspoons of 100% maple syrup and serve, topped with some crushed hazelnuts.
Another form of porridge which is suitable for gluten intolerants is flaked quinoa. You can use exactly the same preparation method as for oats, only you don’t need to soak overnight. These little flakes are much quicker to absorb fluid. Just place the cup of quinoa flakes into the pot and cover with a cup and a half of hot water and the coconut milk and cook over a low heat.
Breakfast yoghurt smoothies
This is a brilliant healthy breakfast for those running late mornings, since they can be whizzed up while the kids get dressed, and drunk from a milkshake cup in the car. The greatest thing about them is that any supplements they may need such as flax oil, powdered magnesium or liquid iron can be effectively concealed within! Just throw the following into the blender; pot set yoghurt, some almond meal, a banana, milk or coconut milk, fresh or frozen berries, 100% maple syrup or honey.
Feel free to email me with more recipes, success stories or other feedback.
Sunday, May 10, 2009
Get Well Soon
The ancient medical philosophies of Europe, India and Asia all acknowledged that the seasons affect the human body in a profound way. Each season was said to influence the body as it influences the world around us, creating more dryness and heat in Summer and moisture and cold in Winter and so on. Illness was thought to arise from an imbalance in these influences, for example too much cold increased the chance of infection and heat increased inflammation. Though we no longer give much consideration to this diagnostic system, we are still governed by the natural laws of the world around us.
So at the change of season we may notice changes in our bodies. Some of us feel instantly more energetic as Summer approaches, others prefer the cool of Winter, yet others struggle through Spring with hay fever. But at some point in the year we will feel that our bodies are in some way affected by a change of season.
As the Summer and Autumn blends into Winter, it’s quite common to feel the body begin to wind down to Winter mode. There may be an increased desire for sleep as the days shorten. There may be an inclination towards warm, dense foods. And most common of all, there’s the common cold.
A cold may occur at this time of year if the body’s increased need for sleep and TLC is not met. In other words, we continue to power through our busy lives, and often haven’t even registered the subtle difference. In this way, a cold can serve to slow us down, enforce a few days of (by now much needed) rest, and strengthen our immunity (by giving it a training session) for the coming Winter months. It’s important therefore to take the opportunity to rest and entirely recover. It’s also important to use remedies that stimulate the body to heal itself, and this is why it’s not advisable to use an antibiotic, which will do the work of your immune system for you. Save that treatment for more serious situations. Excellent remedies at this time include warm teas with lemon juice, essential oils like eucalyptus for sinus congestion, and herbal treatments to simulate immunity. These remedies, teamed with adequate sleep and good food, will assist a thorough and much faster recovery than many other treatments. It is certainly and by far the healthier option than the ‘soldier on’ approach of certain band-aid pharmaceuticals.
Some fun and effective home treatments are;
Lemon and ginger tea:
Grate some fresh ginger, about a tablespoonful, into a saucepan, add one cup of cold water, boil, then simmer for 5 minutes with a tight lid on. Strain into a mug, add the juice of ¼ of a lemon and sip slowly. You can also use a drop of ginger essential oil, in which case skip the saucepan part and pop a drop straight to the mug. Drink this 3 times a day. You can make it all in one batch then reheat it twice, just add a little more ginger and two more cups of water.
Foods:
If you do feel hungry during a cold, make sure the foods you eat are exceptionally clean and fresh, by which I mean organic and whole foods. Fruit should be the first line of hunger busting. You can stew or juice them if your throat is sore. If you require a more substantial meal, soups (not canned) are the best warm option. If you’re making this yourself, make a quick veggie stock* by throwing any veg you have in the fridge (add leafies like spinach or silverbeet last and keep rather than straining out) along with a halved onion, plenty of garlic and some chilli (fresh or flaked) some sea salt and fresh ground pepper into a pot and covering with water. Boil then simmer this for a couple of hours, covered. Strain the stock and while still hot add a beaten egg or two in a thin stream while stirring. But ideally family or friends could do this for you. Other great snacks include fresh avocado dip with carrot sticks or a salad of fresh baby spinach or roquette leaves, avocado, vegetable sticks and some boiled egg, dressed only with lemon juice and olive or flax oil.
*I would avoid using a commercial stock as they’re much too high in salt and often contain additives such as colour and flavour enhancers.
It is so important that you avoid the following to speed recovery;
• Milk; milk and other dairy stimulate mucus production and challenge immunity,
• Fried fats; avoid these at all times anyway, but especially during recovery,
• Sugar and starch; this includes flour based foods. These deplete the body’s vitamin and mineral stores.
Essential oils
It’s just incredible how fast these work. Often you can prevent a cold entirely just by using a drop or two of a well chosen oil at the first sign of a cold. My favourite for this is Young Living’s Thieves oil. The cloves and cinnamon will warm the body and stimulate immunity, eucalyptus clears sinus congestion, rosemary cleanses the whole system and the lemon, as with all the other ingredients, is a powerful antimicrobial.
Herbs:
Equally as effective is a well chosen bottle of liquid herbs, like my Get Well Soon blend. This is made up of 5 great antibacterial and immune stimulating herbs to give you a speedy and full recovery in a couple of days.
If you choose to support yourself in this way, not only will your recovery be quick and complete, but you will actually feel better than you did before you came down with the cold. You’ll most likely have more energy, get better sleep and feel emotionally more balanced than you did previously. If you’d like more information about how you can feel this good every day, make an appointment for a Naturopathic consultation.
So at the change of season we may notice changes in our bodies. Some of us feel instantly more energetic as Summer approaches, others prefer the cool of Winter, yet others struggle through Spring with hay fever. But at some point in the year we will feel that our bodies are in some way affected by a change of season.
As the Summer and Autumn blends into Winter, it’s quite common to feel the body begin to wind down to Winter mode. There may be an increased desire for sleep as the days shorten. There may be an inclination towards warm, dense foods. And most common of all, there’s the common cold.
A cold may occur at this time of year if the body’s increased need for sleep and TLC is not met. In other words, we continue to power through our busy lives, and often haven’t even registered the subtle difference. In this way, a cold can serve to slow us down, enforce a few days of (by now much needed) rest, and strengthen our immunity (by giving it a training session) for the coming Winter months. It’s important therefore to take the opportunity to rest and entirely recover. It’s also important to use remedies that stimulate the body to heal itself, and this is why it’s not advisable to use an antibiotic, which will do the work of your immune system for you. Save that treatment for more serious situations. Excellent remedies at this time include warm teas with lemon juice, essential oils like eucalyptus for sinus congestion, and herbal treatments to simulate immunity. These remedies, teamed with adequate sleep and good food, will assist a thorough and much faster recovery than many other treatments. It is certainly and by far the healthier option than the ‘soldier on’ approach of certain band-aid pharmaceuticals.
Some fun and effective home treatments are;
Lemon and ginger tea:
Grate some fresh ginger, about a tablespoonful, into a saucepan, add one cup of cold water, boil, then simmer for 5 minutes with a tight lid on. Strain into a mug, add the juice of ¼ of a lemon and sip slowly. You can also use a drop of ginger essential oil, in which case skip the saucepan part and pop a drop straight to the mug. Drink this 3 times a day. You can make it all in one batch then reheat it twice, just add a little more ginger and two more cups of water.
Foods:
If you do feel hungry during a cold, make sure the foods you eat are exceptionally clean and fresh, by which I mean organic and whole foods. Fruit should be the first line of hunger busting. You can stew or juice them if your throat is sore. If you require a more substantial meal, soups (not canned) are the best warm option. If you’re making this yourself, make a quick veggie stock* by throwing any veg you have in the fridge (add leafies like spinach or silverbeet last and keep rather than straining out) along with a halved onion, plenty of garlic and some chilli (fresh or flaked) some sea salt and fresh ground pepper into a pot and covering with water. Boil then simmer this for a couple of hours, covered. Strain the stock and while still hot add a beaten egg or two in a thin stream while stirring. But ideally family or friends could do this for you. Other great snacks include fresh avocado dip with carrot sticks or a salad of fresh baby spinach or roquette leaves, avocado, vegetable sticks and some boiled egg, dressed only with lemon juice and olive or flax oil.
*I would avoid using a commercial stock as they’re much too high in salt and often contain additives such as colour and flavour enhancers.
It is so important that you avoid the following to speed recovery;
• Milk; milk and other dairy stimulate mucus production and challenge immunity,
• Fried fats; avoid these at all times anyway, but especially during recovery,
• Sugar and starch; this includes flour based foods. These deplete the body’s vitamin and mineral stores.
Essential oils
It’s just incredible how fast these work. Often you can prevent a cold entirely just by using a drop or two of a well chosen oil at the first sign of a cold. My favourite for this is Young Living’s Thieves oil. The cloves and cinnamon will warm the body and stimulate immunity, eucalyptus clears sinus congestion, rosemary cleanses the whole system and the lemon, as with all the other ingredients, is a powerful antimicrobial.
Herbs:
Equally as effective is a well chosen bottle of liquid herbs, like my Get Well Soon blend. This is made up of 5 great antibacterial and immune stimulating herbs to give you a speedy and full recovery in a couple of days.
If you choose to support yourself in this way, not only will your recovery be quick and complete, but you will actually feel better than you did before you came down with the cold. You’ll most likely have more energy, get better sleep and feel emotionally more balanced than you did previously. If you’d like more information about how you can feel this good every day, make an appointment for a Naturopathic consultation.
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