Caruso's Health Blog

Find natural approaches to conditions, herbal use and supplements, recipes, fitness inspiration for maintaining a healthy lifestyle.

In Summary: Berberine has been a staple of traditional medicine practices in various cultures for centuries. Ancient Chinese and Ayurvedic healers recognised its medicinal properties and used it to address a wide range of health concerns. Berberine is a constituent found in several different herbs such as Indian Barberry (Berberis aristata), Barberry (Berberis vulgaris), Oregon Grape (Berberis aquifolium) and Goldenseal (Hydrastis canadensis). Berberine supplements has been shown to support healthy blood glucose levels, assist with carbohydrate metabolism and has been traditionally used in Ayurvedic medicine to protect the liver by supporting bile flow. In the world of natural supplements, few herbal constituents have garnered as much attention as berberine. Berberine is an alkaloid compound with a rich history in traditional herbal medicine and a growing body of scientific research supporting its diverse health benefits. Traditionally sourced from the roots, stems and bark of berberine containing plants, ancient Chinese and Ayurvedic health practitioners have been using Berberine in their healing formulas for thousands of years. Only recently discovered by modern medicine in 1830, clinical research has continued to discover and report on modern health applications. What are the benefits of taking Berberine supplements? Research suggests that berberine exerts its effects in several ways, including: Glucose Metabolism Support Berberine has been shown to assist glucose metabolism making it a promising natural remedy for managing healthy blood sugar levels and supporting carbohydrate metabolism. Carbohydrate metabolism is a complex process involving the breakdown, absorption, and utilisation of carbohydrates from dietary sources. Glucose, the primary form of carbohydrate, serves as a vital source of energy for cells throughout the body. Proper carbohydrate metabolism requires the coordinated action of hormones such as insulin, glucagon, and others, along with various enzymes and metabolic pathways. Digestive Support Traditional Ayurvedic use suggests that berberine has a beneficial impact on the flow of bile released into the stomach when consuming foods. Bile is a fluid produced by the liver and stored in the gallbladder. It plays a crucial role in the digestion and absorption of dietary fats and fat-soluble vitamins. Bile acids, the primary components of bile, emulsify dietary fats, facilitating their breakdown and absorption in the small intestine. Assisting the metabolism of carbohydrates supports access to nutrients the body needs for overall health and well-being. Liver Support Berberine possesses hepatoprotective properties which help support liver repair and prevent damage, according to traditional Ayurvedic medicine use. A healthy liver is a happy digestive system, with all nutrients put to work to support our daily energy needs. The potential health benefits of a berberine supplement can span a wide spectrum of wellness concerns, making it a versatile natural remedy with applications in various areas. Always follow dosage guidelines when using Berberine and women should not consume if pregnant or lactating. In conclusion, berberine stands out as a natural compound with remarkable therapeutic potential across a wide range of health concerns. A potential powerhouse of change, including a Berberine supplements in your daily routine may assist carbohydrate metabolism and support healthy blood sugar. Its traditional use in Ayurvedic medicine to support bile flow makes it a valuable addition to holistic health regimens. Berberine in an easy to take supplement form allows us to embrace the ancient wisdom of traditional medicine and harness the power of modern scientific research.

IN SEASON

Berberine Supplements: Exploring the Health Benefits of Nature's Golden Alkaloid

Berberine supplements has been shown to support healthy blood glucose levels, assist with carbohydrate metabolis...

Summary: The discovery and use of cat's claw for medicinal use dates back centuries and is deeply rooted in the traditional knowledge and practices of indigenous peoples in the Amazon rainforest. The shape of curved thorns that protrude from this woody vine tree look like the claws of a cat, giving birth to its’ name. The plant was traditionally used to address a range of health issues, including inflammation, and mild rheumatic aches and pains. Since the late 20th century, Cat’s Claw has gained popularity in the forms of capsules, tinctures and teas for relieving inflammation, symptoms of mild osteoarthritis and reducing free radicals in the body. Cat’s Claw is indigenous to the country of Peru, and early stories record Peruvian priests using the bark and root of the tree for various medicinal uses in their tribes. Over centuries, spiritual significance was attributed to the herb, drawing the attention of early European explorers who ventured in to the Amazon region. As the decades progressed, amazing stories of Cat’s Claw travelled to the west, inspiring Austrian born ethnobotanist Klaus Keplinger to travel to the region in 1972 to speak with the native tribes. Keplinger followed up his research with published articles on its purported healing benefits, raising Cat’s Claws’ profile and creating a demand for its bark in modern medicine. The popularity of Cat’s Claw has grown in our modern era to embrace the healing properties of this unusually named herb. We can now benefit from Cat’s Claw in tablet form to address a wide range of ailments. With further study we now know that Cat’s Claw contains several alkaloid constituents called isoteropodine and rhynchophyiline which have an anti-inflammatory action on the body. Proanthocyandins have also been isolated from Cat’s Claw and are known as polyphenols. These are also found in blueberries, cranberries and other foods often with a dark purple to red colour. Let’s look at some of the ways Cat’s Claw may help you: Mild Osteoarthritis Mild osteoarthritis is a degenerative joint disease characterised by the breakdown of cartilage in the joints, leading to pain, stiffness and reduced mobility. It commonly affects weight-bearing joints such as the knees, hips, and spine, and is often associated with aging, joint injury and obesity. Cat’s Claw has been traditionally used in South American medicine for its ability to reduce inflammation in the body, and also to relieve the symptoms associated with mild osteoarthritis. Increased mobility leads to a greater quality of life and independence, especially for our elderly loved ones which are typically at risk of mild osteoarthritis. Wound Healing Wounds are injuries that disrupt the integrity of the skin or other tissues in the body. They can vary in severity and may result from a wide range of causes, including trauma, cuts, burns, surgery, or underlying health issues. Would healing is a complex biological process involving multiple stages and cellular responses aimed at repairing damaged tissues and restoring normal function. The process of wound healing naturally elicits an inflammatory response to draw white blood cells to the site of injury. When wounds exhibit excessive inflammation, it can impede the normal healing process and potentially lead to complications. The traditional South American use of Cat’s Claw to relieve inflammation can support wound healing when required, allowing the immune system to carry out its role as healer. Antioxidant We often hear about antioxidants and free radicals, but what do they do? Antioxidants protect the cells of our body from free radicals, which can enter the body in many ways. Both are necessary for the healthful balance of our body, but if free radicals get out of hand, they can cause damage to the cells, impeding their work. Factors such as aging, environmental exposures, poor diet, stress, and lifestyle habits can help to disrupt this balance. Cat’s Claw is rich in antioxidants which help neutralise harmful free radicals and protect cells from their damaging effects. This antioxidant activity may support the body’s ability to support wound healing. Supporting these minor health issues can have a major impact on our health and wellbeing. As such Cat’s Claw remains an intriguing botanical with a long history across the ages of amazing therapeutic potential.

HERBAL MEDICINE

Cat's Claw: A curiously named herb with amazing potential

The popularity of Cat’s Claw has grown in our modern era to embrace the healing properties of this unusually nam...

Passiflora incarnata is the botanical name for the flowering plant, simply known as ‘Passion flower’. Common names of Passion flower include passion vine, apricot vine, maypop and may apple. In French, it is named ‘fleur de la passion’ and similarly in Italian, ‘fiore della passione’. It belongs to the Passifloraceae family, where it is the largest genius in the plant family, consisting of over 500 Passiflora sub-species. It is native to tropical and subtropical regions throughout the world such as southern United States, Mexico, South and Central America, and is one of the few Passiflora sub-species that extends to eastern parts of North America, where the Passiflora incarnata plant is indigenous. The flowers are now often cultivated in tropical India and Guatemala. Active constituents found within the plant are chemical compounds that provide therapeutic health benefits. Some of the constituents found in Passion flower include flavonoids, phytosterols, alkaloids, phenols, glycosides, polypeptides, and in smaller amounts, essential oils. There is also a unique constituent found in this species named passiflorin. Passion flower is an evergreen, perennial wild flowering herb that grows as a creeping, climbing vine. There are herbaceous shoots and the stems are thin and woody, yet sturdy, and have endings with spiralled coils. The leaves grow as long as they are broad, between 6-15 cm each, are ovate in shape and have finely serrated edges. Each leaf has an average of three lobes, however in wild variations, up to five lobes have been found. The leaves grow in an alternating pattern along the stem. There are long, curling tendrils that radiate from the flower intelligently climbing up neighbouring trees or other upright surroundings. The plant can grow up to approximately 10 metres long. The flowers are vibrant, large and solitary, approximately 5-9 cm in diameter. The long peduncles support the flowers, which have five elongated petals. Petals are green on the outside and the colour variations are many, and can be unique to different sub-species. Petals are usually white, with hues of purple and violet, pink or pale red to red – regardless of the colour combination, they are striking and sure to catch the attention of the eye. The upper surface of the flowers have horn like extensions, which are green or yellow in colour and feature hairs along the stigmatic branch. Inside the petals a secondary corolla of petals is found, composed of four threaded wreathes, arranged in a way that forms rays surrounding the axis of the flower. The flowers are distinctively coloured and have a characteristic structure, and in addition to their beautiful appearance, they also carry a lightly sweet fragrance. Spanish missionaries initially named the plant with reference to the Passion of the Christ due to its striking resemblance to Catholic religious elements symbolising the suffering of Jesus Christ. In Latin, ‘passio’ from ‘pati’ means “to suffer”. The corona is the layer of threaded filaments, which lay above the petals. They are thought to symbolise the crown of thorns worn by Jesus during his crucifixion. The tendrils are curling vines that help the plant to climb and resemble the cords of the whips. The five stamens are the male pollen producing structures, also known as the anthers, and align with the five major wounds of Christ. Above the stamen the female structure is found, known as the ovary, this resembles the hammer which was used. The three stigmas which rise from the ovary signify the nails on the Holy Cross. In addition, the five petals and five sepals combined represent the ten ‘true’ apostles. The Passion flower plant also has numerous fruiting berries, which we know as Passionfruit. The berry is oval and has many flattened seeds with a yellow to brown covering in the centre. Once the fruit ripens to berries, they turn an orange colour and a yellow coloured pulp can be found inside which is edible and sweet in taste. Overall, it is a deciduous plant, meaning that at the point of maturity it tends to shed its leaves, which happens seasonally after flowering and this is to reveal the fruit which carry its seeds. The prehistoric uses of Passion flower date back to 8000-2000 B.C., during the late Archaic period in North America. It was first cultivated by Native Americans for its edible fruit. The Aztecs of Mexico had used Passion flower for its health benefits, during the 16th century the explorers of South America first learned of its benefits from the Aztecs. In Peru, a Spanish doctor named Monardes had developed an admiration for the plant, not just for its beauty in the flowers but also the representation of Christ’s passion. He also learned about the uses of Passion flower from the indigenous people and he brought it back to Europe during the 16-17th century, where it became widely cultivated. It was then introduced into European Folk Medicine where it was used for many health conditions. During the mid 1800’s, Passion flower entered North American Medicine. Passion flower is a plant that has been used for hundreds of years in various traditional paradigms such as Ayurvedic, Unani, Siddha, Native American medicine systems. Predating the entry into European and American conventional medicine, Passion flower has roots as a traditional medicine used as by various cultures, including the Cherokees of Southern Allegheny Mountains, the Houmas of Louisiana, the Aztecs of Mexico and also in American aboriginal medicine, which have all been well documented. In traditional Western Herbal Medicine, Passion flower is used as a nervous system relaxant. The calmative effects help to decrease excess nervous energy and reduce the symptoms of mild anxiety. Passion flower was also traditionally used in traditional Western Herbal Medicine to assist with relieving feelings of restlessness and sleeplessness, helping to reduce the time to fall asleep while also decreasing disturbed sleep.Today, Passion flower is recognised in traditional Western Herbal Medicine, mentioned in various official pharmacopeias including those from Germany, France, Switzerland and Egypt and is also included many in monographs, Materia Medica works, established documents, scientific studies and recognised across various official complementary medicine bodies throughout the world. Commercial Passion flower is available from both wild and cultivated plants. In both traditional and modern times, plant parts including the stem, leaves, flower, fruit and juice have been used, however with further research, the aerial plant parts have shown to be of most therapeutic value. Preparations can be made of fresh and dried plant parts. Common dosages include tablets and capsules, powders and liquids, tinctures, infusions and herbal teas. Passion flower also makes a great garden plant. They are easy to grow in garden soil or potting mix accompanied by an aid for which to climb. They produce fruit that can be harvested and not to forget, they have vibrant, beautiful flowers that also carry a gentle, sweet fragrance. Based on the benefits used in traditional Western Herbal Medicine, Passion flower can be used to help relax the nervous system and reduce excess nervous energy, which can be great to reduce nights of disturbed sleep. Its calmative effects can help to relieve symptoms of mild anxiety and feelings of restlessness. References available on request

HERBAL MEDICINE

Discover the power of Passionflower (Passiflora Incarnata) to help reduce excess nervous energy

Commercial Passion flower is available from both wild and cultivated plants. In both traditional and modern time...

Historical Use Of TumericMost of us are familiar with turmeric as an ingredient in cooking, nestled amongst the other herbs and spices in the spice rack, it’s hard to ignore with its vibrant golden hue. There’s no denying the warming and comforting goodness that a good bowl of curry can deliver, however, the benefits of turmeric are not a discovery of modern times, its use can be traced back to over 4,500 years ago!Turmeric was not only used as a culinary spice and a revered traditional medicine, but it also played an important part in religious practices, wedding ceremonies and was even worn as an amulet to ward off evil spirits. Turmeric was often used to dye the cloth for the vibrant, golden robes worn by Buddhist and Hindu monks.As a native plant of Southeast Asia, India has long been the largest producer of turmeric since its early beginnings. Turmeric root comes from the plant Curcuma longa which belongs to the same botanical family as ginger. The underground stems are called rhizomes which are harvested, dried and ground into a yellow powder. Because of this bright colour, turmeric has also been known as ‘Indian Saffron’.Currently, turmeric is enjoying the limelight as one of the most popular herbs on the market for joint health and to relieve inflammation with good reason. Much research has been conducted on the medicinal uses of turmeric and you’ll find the internet and trendy cookbooks brimming with recipes for lattes, smoothies, dressings and of course, curries to help you incorporate turmeric into your diet.So, what is it that makes turmeric so beneficial for relieving inflammation and supporting joint health?The turmeric root naturally contains bioactive substances called curcuminoids, the most important of them being curcumin. Curcumin is the compound which is responsible for the medicinal actions of the plant. Although curcumin only takes up a small proportion of the total root, it possesses powerful anti-inflammatory and antioxidant properties. Curcumin can be hard for the body to absorb, so when adding it to recipes it’s important to ensure that there is a fat component in the dish, such as yoghurt, olive oil or nuts to help get the full health benefits from the root. Joint health is important in all stages of life, particularly as we age and as our joints are more vulnerable with wear and tear. Turmeric has been shown to be effective for relieving inflammation. Turmeric is not only helpful for relieving inflammation, but it can also help to protect our cells from free radical damage through its antioxidant action. Antioxidants help to keep our cells operating as they should, our body systems running smoothly. Oxidative or free radical damage has been linked to many health conditions, so antioxidants are important to keep our bodies healthy.The popularity and medicinal benefits of turmeric have stood the test of time. If you are looking for an anti-inflammatory herb that maintains joint health, with the added antioxidant benefits, why not give turmeric a try?

HERBAL MEDICINE FITNESS

Benefits of Turmeric For Joint Health

Traditional Ayurvedic and Chinese Medicine healers have been using turmeric as a natural remedy for centuries. Today, Turmeric is now one of the most researched herbs in the world and thousands of studies have demonstrated its therapeutic benefits for a wide range of health conditions. Is turmeric a herb or is it a spice? It’s both. Turmeric is a perennial herbaceous plant from the same family as ginger. The underground stems, called rhizomes, are harvested, dried and ground into a powder, which is the golden spice used for medicinal and culinary purposes. What gives turmeric its health benefits? There’s a lot of confusion out there about how turmeric works. Turmeric isn’t just a homogenous powder. Like many natural remedies, it’s made up of a number of biologically active substances. Of these, there is a group of three compounds, called curcuminoids, which make up about 2% -5% of turmeric. They are curcumin, demethoxycurcumin and bisdemethoxycurcumin. Curcumin is the star of the trio. It’s the curcuminoid primarily responsible for turmeric’s anti-inflammatory and antioxidant properties. Curcumin is a natural anti-inflammatory Inflammation can be triggered as the body’s way of defending and healing. In the process of inflammation, the release of cytokines sets off a pro-inflammatory cascade which lead to the production of inflammatory molecules such as thromboxane and prostaglandis. Tissue damage, as in arthritis, causes the release of cytokines and sets off pro-inflammatory processes which lead to the production of inflammatory molecules such as thromboxane and prostaglandins. These inflammatory molecules are produced by enzymes such as phospholipase, lipoxygenase, 5-LOX and COX-2. Curcumin works by inhibiting some of these inflammatory processes and enzymes, and also by down-regulating the activity of some inflammatory molecules. Curcumin also helps to support joint health. Curcumin also helps to protect cells from damage by free radicals Free radicals are highly reactive molecules that roam around the body and can damage cells through a process called oxidative stress. Oxidative stress has been linked to many health conditions, including poor joint health and function, so antioxidants are important to keep our bodies healthy. Learn more about the benefits of Turmeric for joint health, here. Curcumin works by directly scavenging free radicals as well as by inhibiting some of the processes that generate free radicals, so it helps to reduce the damage they can cause to body cells. Can you just eat turmeric powder to get the benefits of curcumin? Not really. Firstly, like we mentioned earlier, curcumin and turmeric are not the same thing. Curcuminoids make up only around 2-5% of turmeric rhizome powder, and of that 2-5%, curcumin makes up about 75%. So that means an average teaspoon of turmeric powder may contain less than 1% of the all-important curcumin. And that’s not the only reason that turmeric powder alone can’t really deliver much in the way of health benefits. To have a therapeutic effect in your body curcumin needs to get into your blood plasma. Once there it can circulate around the body and exert its anti-inflammatory and antioxidant effects. But turmeric, and the curcumin in it, is very poorly absorbed by your body. It is naturally insoluble in water (just check out that yellow gunk at the bottom of your turmeric latte or tea!) Very little remains intact after it gets into the highly acidic stomach environment What does remain isn’t absorbed very well by your digestive system And what is absorbed gets broken down and excreted by your liver really quickly. So consuming turmeric, or even straight curcumin powder, isn’t a very effective way of getting enough bioactive curcumin into your bloodstream. A better way to get the health benefits of curcumin The best way to get the health benefits of curcumin is by taking a high strength supplement which has been formulated for higher bioavailability.

HERBAL MEDICINE WELLNESS

Turmeric- The ancient healing herb that’s now a modern wellness sensation.

Traditional Ayurvedic and Chinese Medicine healers have been using turmeric as a natural remedy for centuries. T...

What is inflammation? The word inflammation is derived from the latin word, “inflammatio”, which translates to ‘ignite’ or to ‘set fire’. During the 1st century AD, the Roman scholar and medical encyclopaedist Aulus Cornelius Celsus described the clinical symptoms of inflammation, as: calor (heat), dolor (pain), rubor (redness) and tumour (swelling). With thousands of years in medical advances, the understanding of inflammation’s pathogenesis has subsequently expanded into a sophisticatedly coordinated cascade of events. The 5 cardinal symptoms are: heat, pain, redness, swelling and a limited range of motion. Inflammation is a defence mechanism and essential component in the healing process where the body attempts to maintain homeostasis by repairing affected structures and restoring function, in order to return the site of damage back to its pre-injury state. Inflammation is produced by the body when it interprets trauma or potentially harmful agents and in response stimulates a series of immune reactions, however depending on the cause of inflammation, the process may slightly differ and involve condition specific immune reactions. For example, inflammation from physical injuries, skin irritation and sinus allergies will have unique immune responses such as the chemicals stimulated and pathways allowed, although the common phases of the inflammation cascade are as followed: Understanding the inflammation process The process of inflammation is initiated by a varying degree of trauma or damage, which can occur either internally or externally. The initial trauma which triggers inflammation can be due to virtually anything that causes damage to our body cells, tissues, organs or other structures. Common causes could include injuries, infections, allergens, certain medications, chronic stress and exposure to harmful pathogens, irritants, toxins or chemicals. There is a diverse range of inflammation causes, examples may range from a paper cut, pollen, certain foods, topical sensitives, sprained ankle, broken bone or underlying health conditions i.e. arthritis. Inflammation is a multi-factorial however the progression has various influences, such as: genetic predisposition, medical history, lifestyle and dietary factors, age, weight, immune function, sensitivities and allergies and current health status. The first response is the immediate recognition of trauma to the cells which is detected by sentinel cells, such as mast cells or macrophages. These immune sentinel cells are often referred to as the body's first line of defence as their duty is to recognise damage or harmful microbes and signal for a recruitment of inflammatory factors to regulate and remove the damage, thereby commencing the immune-inflammation cascade. In this acute phase, there is a stimulation of chemicals and hormones such as histamine which assists in the breakdown of our blood barriers at a microcirculatory level. The release of histamine increases local blood flow and a process of vasodilation takes place where blood vessels dilate and enlarge, resulting in an increased capillary permeability. The vasodilation facilitates the transportation of inflammatory factors including plasma and White Blood Cells (WBC) at the site of injury. This activation causes the presentation of heat and redness and can generally last 2-5 days. In the sub-acute phase, the focus is removing acquired threats and repairing damaged structures. The immune WBC’s migrate towards the affected area where they stimulate the release of inflammatory mediators such as antibodies, immunoglobulins (IgE), cytokines (IL, TNF) and prostaglandins (PGE2). Inflammatory mediators are essentially ‘messengers’ that promote stimulation of immune responses. This stimulation causes an accumulation of various active hormones, chemicals and plasma proteins which then actively work together in removing the damaged cells. The localised concentration of substances is what causes swelling. An additional process in this phase is the production of Nitric Oxide (NO), which is a ‘pain producing’ substance. The local release of NO signals the nervous system for the generation of the pain sensation, which interestingly is a protective mechanism the body makes! If the structure that is inflamed is experiencing pain, we are more likely to protect the area. A fifth symptom is also observed here, a limited range of motion which is another protective method. The repair and removal of cellular waste can have a duration lasting up to approximately 6-8 weeks. Throughout this sub-acute phase, the main pathway involved is the cyclooxygenase (COX) pathway. The final stage is known as the chronic phase, where remodelling and maturation of the original injury or trauma takes place. Once the inflammation inducer has been removed, the process of wound healing and/or tissue repair occurs, where damaged tissue is regenerated or they may be replaced with collagen strands and fibroblasts to begin the remodelling process. When collagen has been generated, the strands are progressively replaced by other materials and they adapt to the original tissue. If the inflammation continues, or the structures further destruct, scar tissue or fibrosis follows. This chronic phase can last months to years, depending on the type of injury and the inflammation. What is the difference between acute and chronic inflammation? Inflammation may present as acute or chronic and the main influence of this is the type and intensity of trauma. In acute inflammation, the onset is rapid with short-term symptoms which may be severe, whereas chronic inflammation has a long-term presentation with a prolonged duration that may last years. In some cases, chronic stressors causing inflammation can have a suppressive effect on the immune system in contrast to the acute stressors which enhance immediate adaptive immunity. In this scenario, sustained stressors may actually over-activate the immune system causing an imbalance of pro-inflammatory and anti-inflammatory mediators in the body, causing chronic inflammation. Chronic inflammation has a negative impact on overall health including our cells, tissues and organs which in-turn can increase the risk of developing disease and poor health states. Tips to help better manage inflammation Just as there are various factors contributing to the progression of inflammation, there are also multiple strategies for the management of symptoms, including pharmaceutical, physical therapies, dietary or lifestyle alterations and other complimentary or alternative medicine modalities. Some natural remedy suggestions may include herbal or nutritional sources with anti-inflammatory actions. The term ‘anti-inflammatory’ relates to a substance which has direct actions in reduces inflammation. Dietary food sources with anti-inflammatory actions can inhibit pathways such as the COX and therefore the inflammatory mediators such as prostaglandins, TNF, IL etc. described earlier also provide benefits to inflammatory conditions. Overall, an anti-inflammatory diet would ideally include higher intakes of antioxidant and fibre rich foods plus ensuring an adequate balance between healthy fats, proteins and carbohydrates. Try to avoid In inflammatory conditions, it is advised to limit the intake of refined carbohydrates i.e. white pasta, trans fats i.e. margarine, processed meats i.e. deli meats and sugars. It is best to avoid these food groups as they aggravate inflammation and contribute to inflammation by producing Advanced Glycation End (AGE’s) and may raise blood glucose levels, with cell damaging effects. Lifestyle suggestions to support the anti-inflammatory diet may include moderate physical activity to maintain a healthy weight range, reducing stress levels, allowing enough sleep for cell repair and recovery and managing any associated pre-existing conditions. It is also recommended to reduce alcohol intake and smoking as they can create inflammation driving toxins in the body. Fun Fact: Conditions ending in ‘-itis’ indicate inflammation of a specific organ, tissue or structure. For example: derma (skin) + itis (inflammation) = dermatitis

IN SEASON WELLNESS

Understanding Inflammation

Inflammation is a defence mechanism and essential component in the healing process where the body attempts to ma...

One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes with elasticated waistbands. Belly bloat, food baby, abdominal bloating, abdominal distension…whatever it’s called it’s uncomfortable! What causes bloating? A bloated stomach is that feeling of pressure or fullness in your belly. It may or may not be accompanied by distension, which is a noticeable difference in the size of your abdomen. A build-up of gas in the stomach and intestines is one of the most common causes of bloating. Intestinal gas can be caused by eating certain foods, particularly beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage. Some foods are high in a type of sugar called FODMAPS. In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. FODMAPs don’t affect everyone equally, so while certain FODMAPs may make you feel bloated, you may be able to process others just fine. Eating too quickly, drinking through a straw, or drinking lots of fizzy drinks can cause you to swallow lots of air and make you feel full. Constipation can cause a build-up of faecal matter in the intestine leading to abdominal distension and bloating. Bloating can also be caused by medically diagnosed conditions such as food intolerances and intestinal disorders such as IBS (irritable bowel syndrome), IBD (inflammatory bowel disease, including Crohn’s disease and ulcerative colitis), and SIBO (small intestinal bacterial overgrowth). Is bloating the same thing as fluid retention? Yes and no. Fluid (water) retention, also known as oedema, is related to the kidneys, while bloating is usually related to the gastrointestinal tract. Fluid retention can make you feel bloated, but it doesn’t usually affect your abdomen as much as bloating caused by intestinal gas. Fluid retention occurs when excess fluid builds up in your body's circulatory system and generally causes swelling in your extremities, such as your feet, ankles, legs and hands. A common sign of fluid retention is when your rings feel tight on your fingers, or your ankles are swollen after sitting down for a long time. A diet high in carbohydrates, sugar and salt can cause your body to retain water, leading to that feeling of puffiness and heaviness. Fluid retention can also be caused by hot weather and hormonal changes. What can I do about bloating? Bloating that comes and goes is usually digestive-related and tends to disappear after a couple of days. It will often help if you cut down on salty foods, carbohydrates and fizzy drinks. If you have a food intolerance, or suspect that FODMAPS might be the issue, try eating less of the problem foods for a while. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. If you find you have a regular problem with certain foods though, you should consult a doctor or dietitian before making any permanent dietary changes. Adopting a few simple lifestyle changes may also help. Avoid chewing gum Eat slowly Avoid drinking from a straw Drink plenty of water If you suffer from constipation, try eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. It might also be helpful to try taking probiotics. These can support a healthy gut bacteria population and help your digestive system moderate the effects of a bloated stomach. If bloating or fluid retention persists for more than a couple of days, or is accompanied by pain or diarrhoea, then you should speak to a doctor.

IN SEASON WELLNESS

The dreaded belly bloat

One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes ...

It is a common stereotype that men have a tendency to bottle up their feelings – but mental health is no topic to be shy about, it’s something that should be comfortably discussed, just like our physical health is. Mental health is an essential component of overall health, alongside physical and social wellbeing. It is a state of wellness that is more than just psychological wellbeing or having the absence of mental illness, it’s fundamental in our everyday lives, relating to cognitive functions, behaviours, processing emotions, social interactions, ability to cope with stress and essentially, a positive state of mental health allows us to realise our abilities and function at our full potential. The phrase ‘mental health’ is often confused with the conditions that impact mental health, however the two are very different. A mental illness is defined as “a clinically diagnosable disorder that significantly interferes with a person’s cognitive, emotional or social abilities” and can include conditions such as stress, mild anxiety, sleep disorders, affective or mood disorders and substance use disorders. There are varying degrees to these conditions and an individual does not need to meet all of the criteria of a mental illness or disorder to display some of the signs and symptoms. All individuals face the risk of being affected by mental health conditions, although there are factors which can make certain groups of people more vulnerable to developing mental health problems. Factors that can play a role in this include: psychological, biological and genetic, environmental, social, lifestyle and dietary factors. Negative mental health can be associated with traumatic life experiences, a rapid change in social settings, discrimination, exclusion, stressful work conditions or the misuse of recreational drugs, alcohol and tobacco. Socioeconomic factors such as a person’s education level, employment status, level of income, housing conditions and accessibility / availability to services also strongly influence mental health. Mental health conditions and disorders are more common than you may think. The most recent National Health Survey indicated that almost 1 in 2 (46%) of Australians aged 16-85 years have experienced a mental health disorder during their lifetime and of this, 48% were males which is a higher proportion when compared to females. The most prevalent type of disorder was mild anxiety (14%), followed by affective disorders (6.2%) and substance use disorders (5.1%). Substance use disorders were male dominated, with men displaying twice the rate of women. The data suggested that there is also a strong association of co-morbidity with mental health conditions and physical chronic conditions, meaning these two areas often overlap. So what can this look like in populations of men? Well some of the early warning signs can be vague although they can be seen as withdrawal from social activities, trouble sleeping, low energy and fatigue, inconsistent eating patterns, difficulty with daily tasks, impacted cognitive functions such as focus, concentration and clarity, changes in mood/emotions and increased feelings of irritability, nervous tension, restlessness and/or stress. Mental health disorders and their related signs and symptoms can appear differently for everyone, as it is a unique experience for every individual with varying levels of severity, duration and this may also change throughout different stages of life. There are specific types of health factors known as ‘modifiable risk factors’, which are recognised influencers of mental health, both positively and negatively. Maintaining a healthy balance of these modifiable risk factors may help you to keep a consistent positive state of mental health.Examples of modifiable risk factors include: An unhealthy weight can also be a contributing factor to conditions of poor mental health. Research has shown the association between the two, but it being overweight can impact additional things such as our self-confidence levels, which can be closely related to our mood. Data showed that of Australians aged 18 and over, there was a greater proportion of men who were overweight or obese (74.5%). To support a healthy weight range, start by calculating your Body Mass Index (BMI) and set target goals to achieve, using the BMI scale as a reference guide. If you are unsure how to start, don’t be afraid to seek the advice of a qualified health practitioner who specialises in this area. In Australia, the minority of the population has met the national physical activity guidelines, with only 15% of people aged 18-64 years achieving these daily recommendations. Physical activity is essential for our wellbeing, not just physically but mentally too – It helps to simulate the release of brain chemicals that are essential for a healthy mood balance. The Australian guidelines recommend adults participate in 30 minutes of moderate to intense physical activity, daily. This is equivalent to a total of approximately 2.5 – 5 hours per week. Men have a higher prevalence of substance use compared to women, but they also have higher rates of tobacco smoking (16.5%) and exceeding alcohol consumption of more than four standard drinks per day (54.2%). The misuse of substances alongside mental health disorders is known as a ‘dual diagnosis’ and can have a complex relationship. People may initially find the reduction of substances difficult, however the long-term benefits outweigh these complaints and they are likely to experience improvements in various aspects of their general health with the positive changes. Diet plays a major role in many aspects of our life, and this doesn’t fall short when it comes to mental health. Our diet is a source of important vitamins, minerals, amino acids, antioxidants and much more, which all support numerous body systems and functions. In Australia, only 5.4% of adults had met the guidelines for daily intake of both fruit and vegetables. The Australian guidelines recommend enjoying a wide variety of nutritious, colourful foods from the main five food groups: vegetables, fruits, grains, lean meats and reduced fat dairy. Statistics show that when compared to women, men are almost twice as likely to consume sugar sweetened drinks daily (11.8%), so it is also important to minimise the intake of junk foods such as sugary drinks, saturated fats, processed and refined foods, which contain minimal nutrients . Sleep is essential for our overall health, but it is especially important for our mental health, with research showing that there’s a strong association between sleep quality and mental health. During sleep, the body relaxes and restores itself while the mind calms down from daily chatter. Research from the 2016 Sleep Health Survey of Australian Adults has shown that 33-45% of adults have inadequate sleep, either duration or quality, and this has shown to consequently impact daytime performances in a negative way. The national sleep guidelines recommend that adults aged 18 and over sleep for 7-9 hours per night. To support a healthy sleeping pattern and bedtime routine, try out some of the practices of sleep hygiene. **Statistics derived from the AIHW National Health Survey 2017-18 and ABS National Survey of Mental Health and Wellbeing, unless mentioned otherwise. In the same way everybody presents differently with their mental health disorder, the treatments which are used to manage these conditions, will also be unique to each individual. The path to positive mental health can often be a journey where various methods and approaches are used, however they are most successful in combination. Seeking medical advice from a qualified health professional will ensure that suitable options are explored, to benefit the needs of each individual person. In addition to modifiable risk factors, other ways to manage your mental health may include: Psychotherapy, or ‘talk therapy’ such as with a counsellor, psychologist or psychiatrist Relaxation techniques such as deep breathing, meditation or mindfulness Support network of close friends, family or community – staying connected with others Environments which are safe, respectful and protect all human rights Increasing education and self-awareness surrounding mental health Developing a range of coping skills and mechanisms to draw from in times of need The use of nutritional supplementation or prescribed medications So to all the men out there: whether you are recovering from a mental illness, wanting to improve your current circumstances or looking to help a friend – mental health disorders are more common than you may think, and most importantly, they can be effectively managed with the right treatment. Maintaining a positive state of mental health can significantly improve the quality of your life. References available upon request

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Do you feel like your entire day revolves around your bladder? Making sure you know where the nearest bathroom is, or worrying whether you’ll manage to hold until you get there? Your bladder is basically a muscular storage tank, about the size of a grapefruit. It sits in your pelvic area and is supported by your pelvic floor muscles. A healthy bladder can hold around 300-400mls of urine. It expands as it fills with urine, and when it’s around half full, the muscle walls start to contract. This sends a message to your brain to say it needs to be emptied soon, which is when you start to feel the need to wee. Most people can hold on for quite a bit longer than this first stage. Once you get to the bathroom your brain then tells another muscle that forms part of your urinary system, the external urethral sphincter, to go ahead and open… and out it comes. Urinary incontinence is the accidental or involuntary leakage of urine and means that something in your urinary system isn’t working as well as it should. If this is happening to you, it’s best to seek professional help sooner rather than later as it may get worse if left untreated. On the positive side, with the right management it’s often possible to experience good improvements. So why can’t I hold on? There are different types of urinary incontinence, but the most common types are stress incontinence and urge incontinence. Stress incontinence is the accidental loss of wee when you cough, laugh, sneeze or lift heavy objects. It can also happen with certain types of exercise. It’s usually only a few drops. It occurs mainly in women and is most often caused by the physical or hormonal changes of pregnancy, childbirth, or menopause which can affect the integrity of the pelvic floor and urethra muscles. The pelvic floor muscles support the bladder and the urethra, so if they are weakened it can affect bladder control. Being overweight or suffering from constipation can also affect your pelvic floor. Urge incontinence is usually associated with a condition known as medically diagnosed overactive bladder (OAB). You get an overwhelming feeling that you need to wee…even though your bladder isn’t full. The feeling can be so strong that you can’t hold on and you leak wee before you get to the toilet. Sometimes it’s just a few drops, but sometimes it can be a lot more. You may also feel that you need to go to the toilet frequently during both day and night. The feeling is often triggered by common things like the sound of running water, getting to the front door or just washing your hands. Even if you don’t experience leakage, the urgency and frequency associated with OAB can interfere with everyday activities because of the need to keep going to the toilet. What causes Overactive Bladder? The muscle of the bladder is called the ‘detrusor’ muscle. If it squeezes or contracts more often than normal it causes the sudden and strong urge to wee. Age, gender, obesity, diabetes, nervous system abnormalities are possible causes for this overactivity. Sometimes it doesn’t have any clear cause though. Is it possible to alleviate urinary incontinence? Whatever your symptoms, urinary incontinence doesn’t tend to improve without management. It needs to be investigated and diagnosed by a health professional as it may be caused by one or more of several factors. Once tests have been done to determine the reason for your incontinence, your doctor will suggest a solution to address your symptoms. Depending on the cause it could be one or a combination of treatments including lifestyle changes, pelvic floor exercises, bladder retraining, medications or surgery. Pelvic floor exercises can help In most types of incontinence, Pelvic floor exercises (Kegel exercises) can help to strengthen the muscles of the pelvic floor which support the urethra and bladder. Strong pelvic floor muscles help to hold back the strong urge to pass urine and help you hold on until you reach the toilet. Intensive pelvic floor physiotherapy for a period of 3-6 months can result in a significant reduction in stress incontinence. Incontinence can be embarrassing and stressful, but it is not something that you need to learn to live with. It’s not a normal part of ageing or an inevitable result of childbirth and there are many solutions available to help you manage your symptoms. Seek professional help if it’s happening to you…don’t let your bladder control your life!

Tips For Keeping Your Urinary Tract Happy

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Most of us would agree that if we’ve been making too many unhealthy food choices, drinking too much alcohol or not sleeping properly, then after a while our skin can start to look less than radiant. It’s tempting to think you can fix it by detoxing. But experts are divided on what detoxing actually means in relation to your skin. You can remove grime and dirt from your skin by your skincare routine, but it’s not really possible to purge toxins from the body via the skin. Your skin is an organ that needs nourishment, and it can’t look healthy and divine if you don’t nourish your body well. So rather than looking for quick fixes, it’s better to think of detoxing your skin as more about hitting the reset button when it comes to your regular diet and lifestyle…and then adding some specific skin-nourishing strategies into your daily routine. A nutrient-rich drink every day can be a great way to boost your intake of skin-loving nutrients, support your fluid levels and put you on the road to healthy skin…just don’t think of it as a detox! Skin-loving nutrients Your body needs lots of certain nutrients to make the collagen and other structural components that are essential for healthy, glowing skin. The big hitters for skin health in the vitamin alphabet are Bs, C and E. Vitamin C is absolutely vital for skin health. It helps to maintain the integrity of the collagen fibres which make up a large part of the structure of your skin as well as promoting the formation of collagen. Along with Vitamin E, it protects against cell damage which can lead to signs of premature ageing. Vitamin B5 enhances skin health by supporting skin regeneration. Nutrients like collagen peptides, omega 3s and zinc also really help to support skin health. Collagen peptides are tiny bioactive fragments of collagen that enhance and support your body’s own collagen production and help to improve skin firmness and elasticity. Zinc supports collagen production and helps skin repair and omega 3s help to relieve skin inflammation. To hydrate or not to hydrate The skin is “hydrated” from the inside out by pulling fluid from the blood flow to your skin. So if there isn’t enough water in the bloodstream — say, if you’re dehydrated — then the outermost layer of the skin, the epidermis, can lose elasticity and feel dry. In this case increasing water intake can increase skin hydration, but there's a lack of robust research showing that drinking lots of extra water directly affects skin hydration in people who are already adequately hydrated. Drinking plenty of water is still a great thing to do for your health and your skin though. Your body needs it to flush out the toxins and waste that are produced by its natural metabolic processes and to support hydration levels in all of your cells. You just don’t need to drink quite as much as you might think when you see all those insta-images of H2O guzzling celebrities. How much water is enough? The amount of fluid your body needs each day depends on several factors, such as your gender, age, how active you are, and whether you’re pregnant or breastfeeding. For a woman 19 years or older the current Australian Dietary Guidelines recommend 2.1 litres of fluid a day. Fluids include fresh water and all other liquids, such as milk, coffee, tea, soup, juice and even soft drinks, but fresh water is the best choice because it’s calorie-free and is most effective at hydrating the body. A lot of commercially bottled mineral water contains salt, so it’s a good idea to limit the amount of mineral water your drink, or choose low-sodium varieties (less than 30 mg sodium per 100 ml).10 ideas for a daily skin-nourishing drink Water is the gold standard for hydration. But milk, coconut water, green tea or low calorie juices are also good choices. By pimping them up with yummy extras like fruit, vegetables, herbs, spices or collagen powders you can support your fluid levels and boost your intake of skin-nourishing vitamins and nutrients. It’s important to note though that just because you can taste the flavour of a fruit or vegetable in your drink, it doesn’t mean that you’re getting the full nutritional boost from them. If you’re using citrus fruits like lemons or oranges, then squeezing every bit of juice out is quite effective. But depending on what you’re using, blending them into your drink is a better way to get all the goodness out…or just make sure you eat them as you drink. Most of the combos below are great sources of vitamin C. To get vitamin E into your drink use unsweetened almond milk as the base. Adding a tablespoon of chia seeds is a vegan-friendly way to get omega-3s into your drink as well as some zinc. Lemon and ginger Cucumber and mint. Lemon and cayenne pepper. Watermelon, lime and mint. Coconut water, lime and ginger Orange and lemon. Lemon and lime. Strawberry and basil. Green tea, apple and cucumber. Collagen supplements in the form of powders or liquids

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Can you detox your way to healthier, glowing skin?

Water is the gold standard for hydration. But milk, coconut water, green tea or low calorie juices are also good...

Detoxification is a method of cleansing which has been practiced for centuries around the world, with traditional roots in Ayurvedic, Chinese and Native American medicine. Today, it has become popular, with many approaches including juicing, fasting, oil pulling, colonic irrigation, hydrotherapy, saunas, massage techniques and more. The human body is fascinating with its inherent ability to heal itself, but did you know it also has its own self-regulating system of detoxification? A healthy body has the capability to restore itself and eliminate toxic waste from the body, which can be naturally occurring by-products of metabolic waste such as hormones, or acquired from the external environment such as synthetic chemicals. More than ever, we are being exposed to toxic substances through an urban lifestyle. For example, we find our environment has polluted air; our diets are impact by some of the foods we consume that contain herbicides, pesticides, heavy metals, artificial additives and preservatives, or even the excessive consumption of refined sugars, caffeine, alcohol and nicotine; and our lifestyle habits are susceptible to toxins from cleaning products, skincare products, perfumes and also medications. So What Exactly Is The Process Of Detoxification? Detoxification is the process of the body naturally removing its waste products and toxins, mainly involving the liver, along with other channels of elimination such as the kidneys, digestive system, lymphatic system, skin and lungs. The detoxification process involves three phases, and of these, two are predominantly in the liver which is why it is commonly referred to as the primary detoxification organ. Phase 1 is activated by the exposure to toxins which are converted into smaller molecules and during this, oxidative free radicals are formed which is where the importance of antioxidants come in. In phase 2, six different pathways are involved to transport the water-soluble substances for further filtration and then into phase 3, which involves the excretion of waste through our stools, urination and sweat. Although the body can naturally detoxify itself, the exposure to toxins on a daily basis can create a burden on body systems and organs. If the organ function becomes impaired or the pathways are compromised, this can impact the filtration process, which limits the body's ability to efficiently excrete toxic waste. In-turn this causes toxic substances to accumulate and be stored within the body, making the body as a whole become vulnerable and adversely affecting our health. So by supporting the body with essential nutrients, you can optimise the process of detoxification. What Are Some Signs That Your Body May Benefit From Doing A Detox? Fatigue, headaches, poor sleep, digestive disturbances i.e. bloating, ‘sluggish’ bowels or poor bowel motions, cravings particularly of refined sugars or carbohydrates, over-indulging in food or substances, sensitivity to smell, strong body odour, bad breath, blemished or irritated skin, puffy eyes, allergies, low immunity, trouble concentrating, irritability and fluctuating weight, are all signs that your body may benefit from doing a detox. The inherent detoxification system maintains homeostasis of overall health with the excretion of toxins, a detox program will help support the digestive system and other organs of elimination. What To Include In Your Detox Drinks Detox drinks are high in fibre, antioxidants and make a great tasting addition to your detox program, they replenish the body with essential nutrients that are easily digested and highly absorbable. Antioxidants Antioxidants help to protect cells against the damaging effects of free radicals and provide a defence against harmful substances, often occurring during detoxification processes. Antioxidants can be found in berries, grapes, mangoes, apricots and grapefruit. An important antioxidant for liver health is glutathione, which can be found in vegetables including spinach, kale and watercress. Avocados also contain glutathione plus essential fatty acids which are great for maintaining radiant skin. Antioxidant Smoothie 1 cup of mixed berries ½ cup of baby spinach ½ cup of avocado ½ cup of mango pieces 300mL plant-based milk Alkalising Greens The cruciferous family of vegetables contain nutrients which are essential for detoxification such as sulphur compounds and can be found in broccoli, kale and beet greens – but they don’t always taste great in a smoothie. To increase your intake of natural phytonutrients, try chlorophyll rich foods such as spinach, celery, romaine lettuce, wheat grass, barley grass, alfalfa leaf or sea kelp. Dark leafy green vegetables have an alkalising effect that may help reduce inflammation and stimulate digestive enzymes. For extra benefits, include dandelion greens to support liver health and function. Alkalising Greens Smoothie 1 cup of chopped celery ½ cup of kale ½ cup of dandelion greens ½ cup of beet greens, Swiss chard or baby spinach Optional superfood powders: wheat grass, barley grass, spirulina 300mL of coconut water Fibre When most people think of fibre they think of pre-mixed powders, but it can be found in many fruits and vegetables such as pears, strawberries, apples, raspberries, blackberries, bananas, carrots, avocados, beetroots and almonds. They are excellent sources of fibre and also contain antioxidants and prebiotics. Fibre facilitates the body's detoxification process by improving digestive function and supporting the natural elimination of waste. Natural prebiotics help to support the growth of friendly, or ‘good’ bacteria in the gut and further support bowel elimination of waste. Fibre Smoothie 1 cup of pear ½ cup of chopped banana ½ cup of chopped apple ½ cup of berries 300mL of almond milk Citrus Fruits Citrus fruits are naturally high in antioxidants such as vitamin C, which is beneficial in supporting immune system health, brain function and skin health. They are a source of fibre which also aids in digestion. Citrus fruits include variations of oranges, grapefruits, lemons, limes, kumquat, mandarin and tangerine. For an extra kick, add root herbs such as ginger or turmeric – both have anti-inflammatory properties and ginger is great for digestion. Citrus Fruit Juice 1 ½ cups of orange segments ½ cup of mandarin segments ½ cup of lemon segments A few slices of fresh ginger or turmeric 250mL of water If you are looking to support your body's natural detoxification process by practicing a clean lifestyle and consuming a healthy diet, try one of these yummy and nutritious detox drinks to complement

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The Benefits Of Detox Drinks

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The cardiovascular system, also commonly known as the circulatory system, consists of the heart, veins, arteries, capillaries and blood. These structures work together in circulating blood throughout the body while transporting oxygen, nutrients, hormones and waste products. The circulatory system has the vital role of maintaining blood homeostasis and the mechanisms which regulate this process are closely related to blood pressure. Blood pressure is determined by two factors: 1) the amount of blood your heart pumps, and 2) the amount of resistance to blood flow in the arteries. This results with a blood pressure reading of two numbers: the systolic and diastolic, in a measurement of millimetres of mercury (mmHg). The systolic (top) number shows the pressure in the arteries during heart beats while pumping out blood; and the diastolic (bottom) number shows the pressure in arteries during the rests in-between heart beats. Healthy blood pressure is less than 120/80 mmHg. Blood pressure naturally rises and falls throughout the day, however a consistently high force of blood flowing against arteries, causing circulatory resistance can result in high blood pressure. Prolonged high blood pressure may lead to a clinical diagnosis of hypertension, a common circulatory system condition and leading risk factor of cardiovascular disease. The National Health Survey of 2017-2018 indicated that 4.3 million people had high blood pressure and 2.6 million adults reported hypertension. Hypertension and high blood pressure are often termed ‘silent conditions’, as they can be present for many years without any signs or symptoms. When uncontrolled, further complications may arise and for this reason, it is important to regularly monitor blood pressure. There are five categories of hypertension: healthy, elevated, stage 1, stage 2 and hypertensive crisis. The progression of this condition can be caused by primary or secondary factors. Primary or essential hypertension is the most common type which develops gradually over many years with no direct cause, however it can be influenced by genetics, environmental factors, diet and lifestyle. Secondary hypertension has a rapid onset and tends to be more severe, occurring as a result of underlying health conditions. Risk factors of hypertension include age, gender, ethnicity, family history and pregnancy. The proportion of Australians with high blood pressure and hypertension shows a trend which increases with age. The prevalence also varies with gender, with 25% of men and 20% of women reporting high blood pressure. Additional contributing factors in the development of hypertension include: insufficient physical activity, being overweight, poor sleep quality, stress, smoking, excessive alcohol consumption and an unhealthy diet.So what are some ways to support healthy blood pressure?Diet The DASH diet, short for ‘Dietary Approaches to Stop Hypertension’ is a nutritional program which aims to support healthy blood pressure. The DASH diet recommends a reduction of sodium, saturated fats, sugars and alcohol, while encouraging more vegetables, fruits, nuts, beans, wholegrains, poultry, fish and low-fat dairy products. According to the Australian Institute of Health and Welfare, in 2015, 5.8% of Australia’s total burden of disease was attributed to high blood pressure and of this, 21% was due to diets high in sodium. Sodium can directly increase the risk of hypertension and based on national guidelines, it is recommended to restrict daily intake to 1,500mg – 2,300mg. Potassium has dual actions in hypertension, it helps to reduce the effects of sodium and also supports blood vessel health. The recommended intake of potassium is 2,800mg – 3,800mg daily and can be found in foods including: apricots, avocados, bananas, beans, raisins, prunes, spinach, mushrooms and potato. Calcium is a mineral required for healthy functioning of the cardiovascular system and heart. The recommended intake of calcium is 1,000mg – 1,300mg daily and food sources include low-fat dairy, seafood, collard greens, legumes, white beans, tofu and dried fruit. Magnesium supports cardiovascular system health and functions. The recommended daily intake is 255mg – 420mg and dietary sources include: pumpkin seeds, almond, spinach, cashew, and black beans. Other heart healthy foods: antioxidants and flavonoids i.e. berries; polyphenols i.e. dark cocoa chocolate; nitrates i.e. beetroot juice; fibre i.e. oatmeal; and omega-3 i.e. salmon. Other foods to avoid: sugars and fructose, refined carbohydrates, red meats, caffeine and processed foods. An unhealthy diet has been associated with high blood pressure and reports indicate Australians don’t consume enough from the five food groups. Lifestyle Statistics show that four in five Australian adults do not meet the national guidelines for physical activity and that 67% of adults are classified as overweight or obese. Being overweight places extra stress on the cardiovascular system, with studies linking excessive body fat to increased risk of high blood pressure. A healthy weight range as indicated by the Body Mass Index (BMI) scale, supports a healthy blood pressure. Weekly recommendations include 150 minutes of moderate physical activity. Stress is a contributing factor to elevated blood pressure, particularly when faced by a stressful situation. The release of hormones activates the body’s “fight or flight” response, causing blood vessels to constrict and the heart rate to increase. Stress management techniques such as mediation, deep breathing or yoga can help to manage stress and shield against the short-term onset of high blood pressure. Sleep regulates various function in the body, including blood pressure. During sleep, blood pressure usually decreases and having deprived or disturbed sleeping patterns may negatively impact the cardiovascular system health and increase the risk of high blood pressure. It is recommended to sleep 7-9 hours per night and to promote good sleep quality, bedtime routines are encouraged. A clean lifestyle can help to maintain healthy blood pressure and also general wellbeing. Studies show that excessive alcohol consumption and smoking can have a damaging effect on the cardiovascular system and increase the risk of hypertension. Reports from 2019 indicate that of Australians aged 14 and over, 11% are daily smokers and 5.4% are daily consumers of alcohol. Reducing to a moderate intake, or ideally cessation of smoking and alcohol consumption habits can help to support healthy blood pressure. To maintain a healthy blood pressure level, consider these modifiable risk factors of diet and lifestyle for a proactive approach towards supporting overall cardiovascular system health.

WELLNESS

Maintaining Healthy Blood Pressure

The National Health Survey of 2017-2018 indicated that 4.3 million people had high blood pressure and 2.6 milli...

Have you ever thought that perhaps your exercise options might be limited these days? Fear of sneezing, coughing or jumping and having a little wee as a result! It’s embarrassing and can often be the bane of many women’s lives. Urinary incontinence is the lack of urinary control and may have many causative factors. When problems with urination becomes unbearable and starts to affect daily life, many adults, mainly including women may be medically diagnosed with (OAB). In Australia 10% of the population suffer with urinary incontinence, of which 80% are women1. Symptoms of OAB not only include leakage, but also urgency and frequency of urination that has become difficult to control. There are many reasons for OAB, mistakenly, many women may assume that it is an age-related condition. No need to worry, right? I’ll worry about that in my 70’s. Wrong! An overactive bladder is a condition that is more prevalent in women from their late 30’s to 50’s and beyond. OAB does affect men too, but to a much lesser extent1. Pregnancy (including multiple births), stress incontinence, nerve damage, muscle weakness, prolapsed bladder, alcohol and caffeine are among some of the causes of OAB with the severity of the condition varying between individuals. Pregnancy can have a major impact on the urinary tract organs and system, which may often lead to problems such as muscle weakness or even prolapsed bladder. The inability to control urine flow coupled with frequency and urgency can be very distressing and debilitating. Caffeine and alcohol intake can increase bladder activity and hence exacerbate urinary incontinence. Stress incontinence is the most common type of incontinence. It occurs when there is an increase in pressure within in the abdomen, creating a force or pressure down onto the urinary organs. When activities such as sneezing, laughing, coughing or exercise result in the inability to adequately hold urine, then you may be experiencing stress incontinence. How can I reduce the embarrassment of urinary incontinence? Muscle strength – Increasing your pelvic floor muscle strength is vital to support urinary tract function. Your pelvic floor muscles are like a hammock that help to hold the pelvic organs and pelvic region up. You use these muscles whenever you go to toilet. Kegel exercises are specific for the pelvic floor muscles. Avoid the pressure – Lifting heavy objects places pressure in the abdominal regions which then pushes down on the urinary tract organs. So, lifting heavy objects or small children can quickly lead to bladder leakage. Lifting in a controlled manner and lifting correctly may help to reduce these leaks. Try to work on your core muscles to help strengthen this area. You can always ask someone else to help you lift heavy objects! Caffeine – Caffeine drinks have a stimulating effect on the body and especially on the bladder. Try cutting back on your caffeinated drinks and remember to try and drink lots of water instead. Straining on the loo- It is never comfortable to be straining on the toilet to do your number two! Straining when going to toilet can weaken your pelvic floor muscles and contribute to your urinary leaks. Address your bowel habits by looking at your diet and increasing your water intake. Urinary incontinence will never go away on its own. It is important to understand the triggers or the cause of the problem. Some women may have to resort to medical intervention, however you may wish to start with these few handy tips first. They may be just the key to improving your urinary incontinence and help to reduce the embarrassment. Please consult a medical practitioner if your symptoms worsen or persist and seek further medical advice. References www.continence.org.au

Overactive Bladder Urinary Urgency Causes Symptoms And Solutions

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Overactive Bladder (OAB): Causes, symptoms and management

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Mental health expands beyond psychological aspects, it’s a fundamental pillar to overall wellbeing, at every stage of life. Mental health has been defined as a state of wellbeing where individuals realise their own capabilities, have the ability to cope with the normal stresses of life, can work productively and are able to make contributions in their community. It is a worldwide priority to ensure the promotion, protection and restoration of mental health is maintained throughout life. According to the National Survey of Mental Health and Wellbeing, mental health conditions are a growing concern, with almost half (46%) of individuals aged 16-85 reporting they have experienced a mental health disorder. Women have the highest prevalence and statistics show 14.5% of women reported high to very high levels of psychological distress and one third of females have experienced anxiety, all at higher rates compared to men. Women aged 18-24 years actually had the highest rate of psychological distress compared with any group of age or gender throughout Australia. The determinants of mental health include: biological, lifestyle, environmental and socioeconomic factors, with gender increasingly being recognised as an influence. Women are affected by hormonal changes such as those during menstruation, pregnancy, lactation and menopause. Mental health conditions occur as a results of various accumulative factors and are rarely due to a single cause. Contributing factors include: genetics, age, health status/history, living conditions, unemployment, workplace environments, discrimination, prolonged stress, trauma, diet, physical activity and more. So what are some approaches that women can take to maintain a positive state of mental health? Physical activity is an outlet for stress and helps to keep focus on the present moment, plus supports cognition, sleep, energy and a healthy weight range. Exercise stimulates the release of endorphins and serotonin which can reduce symptoms of stress, mild anxiety, a low mood and also boost self-esteem. Australian guidelines recommend 30 minutes of moderate to intense exercise, daily. Healthy lifestyle habits can improve both mental and physical wellbeing. The reduction of smoking, alcohol intake, recreational drug use and also screen time can together help to prevent a sedentary lifestyle that contributes towards poor mental wellbeing. Sleep plays an integral role in general health but also benefits mental wellbeing. It’s recommended to sleep 7-9 hours per night, and according to the Sleep Foundation, women have longer sleeping durations than men, although they have an inferior sleep quality. To optimise sleep quality, practices of sleep hygiene including sleeping environment and sleep-related habits will help to rebalance your internal clock, the circadian rhythm. There is a strong association between diet and mental health, with focus on omega-3 essential fatty acids such as those found in fatty fish, flaxseeds and walnuts, in supporting nervous system health. Other nutrients to consider include vitamins B12, B6, B9, B1, magnesium, iron, inositol, tryptophan, tyrosine and zinc. Foods to avoid are caffeine, sugar and refined or processed foods as they have an effect on blood glucose levels, which in rapid decline can have a negative impact on mood. Relaxation is a state of calmness where individuals can manage their day-to-day stress levels. Relaxation practices are beneficial for mental and physical health and can help with muscle tension, sleep, mood and concentration. Find a technique that works for you to make part of your routine. Relaxation and Stress Management Practices Include: Deep Breathing Exercises Mindfulness & Gratitude Meditation Visualisation Progressive Muscle Relaxation Art & Music Therapy Aromatherapy Yoga or Tai Chi Massage Traditional herbal medicine has an array of benefits to support a healthy nervous system, providing soothing, calming, restorative, adaptogenic, anxiolytic, aphrodisiac, cognitive enhancing, stimulating, nervine and sedative actions. It is best to seek the advice of a qualified health practitioner such as a naturopath for a personalised health plan, however herbs to consider for support of the nervous system include: Lemon Balm: soothes the nerves, increasing both mind and body relaxation to relieve symptoms of stress and mild anxiety. Saffron: calms the mind and enhances mind relaxation to support a healthy mood, emotional balance and general mental wellbeing. Rhodiola: reduces symptoms of mild anxiety such as irritability and nervous tension to help increase mental endurance and cognitive functions of concentration, focus and clarity. Withania: enhancing the body's adaptation to stress and promoting physical stamina which helps to improve exercise performance, muscle strength and also reduce fatigue or debility. Passionflower: promotes a refreshing sleep by restoring the circadian rhythm cycle, reducing the time required to fall asleep and relieving disturbed sleep to improve overall sleep quality. For women wanting to improve their mental wellbeing, ensure you are practicing healthy lifestyle habits, partaking in physical activity, having adequate sleep, eating a nutritious diet and where appropriate, trying relaxation techniques or herbal medicines that suit you. References: Upon request.

IN SEASON WELLNESS

Women’s Mental Health & Wellbeing

Mental health expands beyond psychological aspects, it’s a fundamental pillar to overall wellbeing, at every sta...

Do you often give in to cravings for a mid-morning sugar hit, or find yourself snacking on sweets throughout the day? There might be more behind why you struggle with food cravings than just lack of willpower. Sugary, carbohydrate-rich foods are high in energy, so that intense craving you feel mid-morning for a piece of chocolate cake or a cookie, is your body looking for a quick energy fix.Every cell in your body, especially your brain, needs a constant supply of energy. The source of this energy is your blood sugar, which circulates around your body in the form of glucose. Sugary, starchy foods can be converted into glucose quickly, so they cause your blood sugar to quickly rise. Your pancreas responds by releasing insulin which sends the glucose into the cells of your body for energy, or to your liver for later release. However, there’s a tendency, even in healthy people, for slightly too much insulin to be released by the pancreas. This can cause blood sugar levels to drop down quickly, leaving you feeling jittery, irritable, and low in energy again. Cue another sugar craving... and you’re riding the blood sugar roller coaster. Riding a roller coaster all day, every day, is exhausting...and to make it worse, sugary snacks like cake or chocolate are often high in fat too, so after a while the calories really start to add up. The benefits of a stable blood sugar level A concentration of 60 to 100 mg/dL of glucose in blood plasma is generally recognised as a normal range for blood sugar level in healthy people. A stable blood sugar level means not having spikes or huge drops above and below that range. The amount of carbohydrate in your diet has the greatest effect on blood sugar levels. By eating regular meals and spreading your intake of carbohydrates out evenly throughout the day, you can maintain your energy levels and avoid large spikes or drops in blood sugar. Exercise also helps regulate your glucose levels. Exercise needs energy so it uses up glucose which helps your body better manage the level of glucose in your bloodstream. Keeping your blood sugar stable and within the normal range as much as possible lowers your risk factor for health complications such as type 2 diabetes. It may also help you maintain a healthy weight by minimising the drops in blood sugar that can lead to cravings for unhealthy, high calorie foods.

NUTRITION

Are you riding the blood sugar roller coaster?

Do you often give in to cravings for a mid-morning sugar hit, or find yourself snacking on sweets throughout the...

Screaming, shouting, crying or being disruptive are common expressions of children being difficult, right? Any parent can relate to these types of behaviour. Parents and children are under pressure more than ever due to extended lockdowns occurring all across Australia. Whilst, some states may have more experience with this, it certainly is challenging for everyone.Are these episodes expressions of defiance, or are they valuable emotions?Growing children are constantly developing and changing. During this period of time, when children are continually learning, comprehending and processing information, some children may become overwhelmed or frustrated, leading to outbursts of emotion. Let’s take a different perspective of how a child’s brain develops. A child’s brain develops from the bottom up, just like a cup filling from the bottom to the top. A child’s brain starts to develop at the brain stem, which is referred to as the primitive brain. This governs sensory and motor skills and survival. We see this stage of development from birth. Up to the age of 3 years, children develop the next stage in their brain called the limbic brain. This governs physical attachment and emotional attachments. Finally, from 3 years and over, a child develops into their thinking brain or the cortical brain. This area governs reason, thinking, language and learning. If we think of a child’s brain in this way, we come to understand perhaps why they react in the way they do, to events or situations. A child’s response to an event or situation can greatly depend on their age and how they process information. The additional factor to consider is environmental influences and associations with an issue. As children develop they create stories to correlate a place with an emotion or an experience. For example: When Dad takes me (3.5year old) to grandma’s house she always hugs me, makes me lunch and I get to play in her big garden. Here, the child may associate this experience (or story) as a positive experience and feels comforted, happy and knows that it’s a safe place to go. Let’s look at another experience of a child: A 2-year-old boy, only wants a certain cup to drink from, however the mother gives him another cup which the child has used in the past. A fixation and an attachment has developed with a preferred cup. Already, an emotional connection (as a story) has been made to the preferred cup, yet the mother gives the child another cup. The different cup has resulted in a crying child, whilst the mother assures the child that it is ok, and that it’s fine to use other cups. The child’s brain is unable to process logic and reasoning at this age. Here, the child may associate the experience with being sad, upset and angry. Only, certain neural pathways have been developed, and a child at this age is still operating off their emotional brain rather than their logical brain. Believe it or not, this is a normal emotional pattern of behaviour for this age regarding the possession of an item. This is often why a child who is processing from their limbic brain may seem to have five emotions within ten minutes! Emotions can seem to switch on and off, with no clear logic or reasoning. This can be exhausting for both the parent and the child. Processing these emotions can be overwhelming for a child, particularly when they are tired and need to rest. Children will often nap during the day up until the age of 3 years. Sleeping is extremely important for children, it allows the brain to collate, organise and file information from the day’s events. Sleep helps the brain to make new pathways and connections, if a child were to have the same or a similar experience, the emotional reaction may be less intense the next time around because the brain already has some evidence of a familiar experience. When we process information as adults we are able to understand logic, reason and negotiation. A child’s brain is not fully developed until the age of 18-20 years. A growing child goes through peak periods of growth and development, both physically and emotionally.But why is my child constantly emotional?Some parents may feel that their child is constantly emotional, however these emotions may be a sign of anxiety. In Australia, anxiety in children is a common concern. It is estimated 1 in 14 children, aged between 4- 17 years old, suffer with anxiety. Anxiety is a feeling of an overwhelming response to stress. Anxiety may be a short lived experience or for some, it may be a constant concern. Children, as they grow and develop, process and interpret information at a rate which may be beyond their comprehension. As their world expands as they grow, some children may become overwhelmed, this may be interpreted as a negative response.How can I tell if my child is feeling anxious?There are often tell-tale signs when a child is feeling anxious or has developed anxiety. Some of these signs may be: Becoming withdrawn and non-communicative Becoming angry or aggressive Physically hitting other children or adults Worrying about things or having worrying thoughts Not sleeping Not concentrating or have difficulty at school Loss of appetite or not eating properly Five top tips support your child? Acknowledge and confirm how they are feeling- Whatever the child’s age is, acknowledge that their emotions are important too. Being dismissive of a child’s feelings is not a positive way to deal with an outburst. It’s impossible to reason with a child when they are in the throes of a meltdown, remember, here they are operating from the limbic or emotional brain. Rather than shut them down, acknowledge that they are upset and allow them to express their feelings in a safe place. Let the fire burn out and then comfort and compassionately discuss how they are feeling. Create a positive and safe experience - This may involve a number of extended family members to help the child to feel safe and supported. There is a saying, “It takes a village to raise a child”. There may be many people in a child’s life who play positive roles and offer different elements to a child’s growth and development. Having a family night or family day, may be one way that you and your child, or other children in the family, can spend time together. Perhaps try, a walk with a grandparent, simply watching a TV show together, or playing charades as a family. Give the child an objective or chore – Believe it or not, some children like to have some type of responsibility within a family dynamic. It may give them a sense of contribution and independence and allow the child to have structure and routine. It can help children to focus on something else and allow their feelings to become more manageable. Make sure that they have a task that they are able to complete within their capabilities, not unrealistic tasks which may create frustration. Do not avoid situations or events because it may make them anxious – A child may become anxious due to a myriad of reasons or an event. Help the child acknowledge that sometimes things can be scary, difficult or challenging. Trying to avoid every scary situation or event will not allow them the opportunity to develop the skills required to manage their reactions . Confirm with them that it is ok, and that you are there too. You may even share your own thoughts and fears with them too. Whisking them away or avoiding challenging situations will only reinforce negative repetitive patterns. Tools and resources for an anxious child – Some children may find focussing on an external object may help them to calm their anxiety. Teaching them about deep breathing is another way they can be encouraged to help themselves in an anxious moment. As a parent, you may be not always be around to help them or discuss their concerns, but helping them to find useful tools and techniques may give them a sense of control over their own emotions. No matter the age of your child, communication is the key. As parents, we all go through challenging stages with our children. These five handy tips are a starting point for an anxious child. You may find more tips and hints in the recourse section below. Resources & References Got it! Program: https://www.health.nsw.gov.au/mentalhealth/resources/Publications/got-it-guidelines.pdfhttps://childmind.orghttps://www.healthdirect.gov.au/anxiety-in-childrenhttps://www.childrens.health.qld.gov.au/fact-sheet-anxiety

What Are The Signs Of Children Suffering Anxiety

IN SEASON WELLNESS

Anxiety in Kids- Most common tell-tale signs

Parents and children are under pressure more than ever due to extended lockdowns occurring all across Australia....

RECIPES

Michelle's Detox Smoothie

Give your body what it needs this winter. Detoxify naturally with our detox smoothie recipe from Caruso's Quick ...

Allergies in children are quite common. The Health Nuts Study* run by the Population Allergy Group of the Murdoch Children's Research Institute found that as many as one in ten of 12-month-old infants have a clinically confirmed food allergy – one of the highest reported rates in the world, so if you’re worried that your son or daughter might have an allergy then you should see your doctor. Your doctor will help you work out whether their symptoms are caused by an allergic reaction, which is an immune system reaction - or an intolerance, which is an uncomfortable but unexplained reaction that doesn't have a clear immunological outcome. Food allergies can be really uncomfortable and sometimes very serious Allergies can have a big impact on a child’s life so being armed with that knowledge will help you manage their condition. If it’s a serious allergy it may be necessary to take extra precautions. Or you may find out that your child isn’t allergic to anything! Common things that children are allergic to (allergens) are foods such as eggs, dairy, nuts, soy, sesame and seafood. They can also be allergic to pets (their skin dander), pollens, medicines, insect stings and house dust mites. Food allergy can develop at any age, but it is most common in children less than five years old. Most children who are allergic to cow's milk, soy, wheat or egg, will outgrow their food allergy. However, allergic reactions to peanut, tree nuts, sesame seeds and seafood are less likely to be outgrown and can persist into adulthood. What to expect when you take your child for an allergy test Your doctor will ask when you’ve noticed symptoms appearing in your child and discuss their medical history, as well as the medical history of your family. They’ll use this information to determine which allergens to test. They might choose only a few, or they could test for up to twenty. Allergy testing using skin prick tests or blood tests are the most commonly used tests for children. Skin prick testing There are no needles involved with skin prick testing. Skin prick testing is performed using prickers which look a bit like toothpicks. The prickers are dipped into allergen extracts. They are pointed, but do not usually draw blood, as the breaks made in the skin are only shallow. Some children say it is a little bit uncomfortable or ‘ouchy’, other children say it tickles. Their back may be quite itchy after the test is done. If they have an allergy to a substance, a swollen reddish bump will form, along with a ring around It, within 15-20 minutes. The test is usually over quite quickly and you can stay with them the whole time. Blood tests Blood tests (specific IgE tests) are another way to detect allergies. They measure the amount of IgE antibodies in the blood that have been produced by your child’s immune system in response to a suspected allergen. Your doctor may recommend a blood test if skin prick testing isn’t easily available, if your child has eczema or another skin condition, or if your child is taking medications that interfere with skin prick testing, such as antihistamines. Your child will have blood drawn, and the sample will be sent to a lab for testing. Multiple allergies can be tested with one blood draw and results usually take a few days. Patch tests If your child suffers from hives or a rash the doctor might do patch testing to investigate topical allergens. A paste with up to twenty allergens is put onto the skin, usually their back, and secured with tape. You have to keep the tape in place and dry for 48 hours ( easier said than done!). Your doctor will check the test sites regularly during this time for any reaction. If your child is sensitive to one of the allergens, they may develop a rash where the tape’s been applied. Intradermal tests Sometimes your doctor may decide to do an intradermal test if they suspect a medicine or insect sting allergy – this involves injecting a small amount of the allergen under the skin. Childhood allergies are difficult to navigate and having your child's allergy diagnosed and treated can be stressful for you and for them. It’s important not to try diagnosing the issue yourself, for example by restricting your child’s diet to try to work out the source of an allergy. The key to avoiding misdiagnosis is to see your doctor. *https://www.mcri.edu.au/populationallergy

How Do Doctors Test For Allergies In Children 8406e95f 11fc 421c a53e 3214dd625522

IN SEASON WELLNESS

Allergies in children and how your doctor tests for them

Allergies in children are quite common. The Health Nuts Study* run by the Population Allergy Group of the Murdoc...

Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in the Middle East or possibly North Africa. It’s delicious, it’s healthy and best of all it’s really easy to make. Just a bit of chopping, a sprinkle of spices, break some eggs...it all goes into one pan. Shakshuka makes a great breakfast dish. Apart from being a bright, spicy start to your day, the eggs are high in protein so they help to keep you feeling full for longer. Tomatoes are rich in antioxidants. And if you mop up the delicious sauce with some good quality whole grain bread you’re getting the additional benefits of fibre and healthy omega-3s. How to make Shakshuka  Serves: 4 Ingredients 1 large onion, halved and thinly sliced 2 tablespoons extra-virgin olive oil 1 large red capsicum, seeded and thinly sliced 2 or 3 garlic cloves, thinly sliced 1 teaspoon ground cumin 1 teaspoon sweet paprika ⅛ teaspoon ground cayenne pepper, or more if you like it hot 400gm can whole plum tomatoes with their juices, coarsely chopped ¼ teaspoon black pepper 4 free range, preferably organic eggs Chopped coriander, for serving Method Using a frying pan that has a lid, heat oil over a medium-low heat Add onion, capsicum and garlic and cook gently until very soft, about 5-8 minutes. Stir in cumin, paprika and cayenne, and cook for another minute Add the tomatoes and simmer until thickened, about 10 minutes. You need a thick tomato sauce to support the eggs in this recipe, so don’t cut the simmering time short! Gently crack each of the eggs into the pan, nestling them into the sauce. Put the lid on the pan, then cook over a low heat for 6-8 mins, or until the eggs are done to your liking. Keep in mind that they’ll continue to cook in the hot sauce after you take them off the stove Scatter with the coriander leaves Shake your shakshuka up a little by trying these variations and extras Try adding chopped up spring onions to the onion for a bit of freshness Sprinkle crumbed feta over the finished dish for some fresh saltiness Add a dollop of natural yogurt for some creaminess Replace the cayenne pepper with harissa for a more complex warmth Serve with sliced avocado for some extra indulgence and a boost of healthy fats Add chickpeas for extra protein

Spanish Baked Eggs 10900729 e8ef 483d 8b66 3dc019f754ae

RECIPES

How to make shakshuka…a delicious and healthy baked egg dish

Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in t...

It’s no secret that all vitamins and minerals play a vital role in keeping our bodies healthy and functioning at their best, but when it comes to men’s health, there’s no denying that zinc is amongst those nutrients at the top of the essential list. Zinc can be found in cells throughout the entire body, effectively putting into action numerous zinc-dependent enzymatic reactions and ensuring the proper functioning of many bodily processes, including reproductive system health, immune system function, skin health and antioxidant support, just to name a few. The vast majority of zinc can be found in the bones and muscles and is essential for the synthesis of male hormones and aspects of sperm health. Zinc has a major role in many facets of male health, so let’s have a closer look at why getting enough zinc is so important. Zinc and testosterone As we age, testosterone levels naturally begin to decline, but there are many other factors which can influence testosterone levels such as medications, diet and existing health concerns. Inadequate dietary intake of zinc is a big factor, so it’s important to ensure that you are getting enough zinc in your diet on a regular basis. Remember, your body doesn’t store zinc effectively, so it’s important to keep a healthy diet. Fertility If you are thinking about having children, keep in mind that good nutrition is paramount for both healthy eggs and sperm. Zinc is responsible for all aspects of sperm health, including both production and motility. Semen quality is also very important as it provides a protective and nutritive environment for sperm, zinc is an important factor for ensuring healthy semen. Immune Health Zinc is important for many aspects of immune health too. The immune cells within the body, such as white blood cells (neutrophils) rely on zinc in order to perform their function effectively and keep us healthy. Due to its antioxidant properties, zinc can help to stabilise cell membranes which may be affected by free radical damage when inflammation has occurred in the body as a result of injury or illness. Deficiency Although zinc can be obtained easily through the diet, it is also important to be aware of the ways in which we can lose zinc from our bodies. Zinc can be lost through sweat, so if you’re inclined to spend hours at the gym or have a labour intensive job which leaves you in a sweat, be sure to include zinc rich foods in your diet. Some medications, poor dietary habits such as too much alcohol or diarrhoea can also have negative effects on zinc levels. For such a busy mineral only a tiny amount is required to fulfil all these needs. The body doesn’t store zinc reserves so it’s essential to get enough zinc from our diet. According to the Nutrient Reference Values for Australia and New Zealand, the recommend daily intake of zinc is 14mg. Zinc is widely available through every day foods, have a look through the list of different foods with high zinc content below, it’s easy to get enough zinc in your diet! Food per 100 grams Zinc Content Oysters (cooked) 24.9 mg Lamb shank 10 mg Beef (cooked) 8.2 mg Pumpkin seeds 7.5 mg Cheese (tasty) 3.55 mg Almonds 3.5 mg Oats 2.35 mg Source: www.healthdirect.gov.au

FITNESS

What is Zinc's role in Men's Health

It’s no secret that all vitamins and minerals play a vital role in keeping our bodies healthy and functioning a...

Pounding the pavement, excessive exercise and constant hard impact activity can take a toll on our body. Whilst these activities may be a younger person’s game, the long term complications can often be too great in later life. An adult’s body is made up of 206 bones, give or take a few if you have extra ribs or have had some bones removed. An infant has about 270 bones, some which fuse together as they grow into adulthood. Bones provide structure and shape to our body, they also have other jobs as well such as protecting our organs and producing new red blood cells within the bone marrow. If we did not have bones, we would be a pile of muscles and tissues in a puddle! Bones are amazingly strong, yet they are relativity light and are always changing and rebuilding. Bones are made up of a dense honeycomb-like structure, which contributes to bone strength. The total weight of the skeleton is between 1.5kg to 3.5kg depending on gender, so they are also light weight. So, what is the right amount of exercise as we get older and what are the best sort of exercises for bone health?As we age we need to keep physically active. Movement and activity helps to keep our muscles and bone structure healthy and mobile. Your ability to move daily does depend on your age and health. However, ideally at least 30 minutes of an activity most (ie: 5 days out of 7) days is recommended. Exercise is important to keep our body healthy, muscles engaged and our mind active. Our bones need weight bearing activity, which means an element of resistance with gravity to help our bones to change and grow, and stimulate new cell production. As a weight bearing activity it is also beneficial with your balance, strength and flexibility too. Best foot forwardWalking – walking is an easy and accessible activity for most of the population. No special equipment is required, no gym membership or great expense. If, however, you are a regular and keen daily walker it is important to add variety and change to your walking routine as this will help promote your bone health. For example, try some of these to your daily walk: Different surfaces – take your walk to next level, by walking on different surfaces such as through thick grass, sand, dirt track or bush. Pick up the pace – increase your pace or stride at different intervals, try lifting your knees higher or taking a slight side step for some of your walk. Increase resistance – take some small hand weights, ankle weights or a heavy backpack on your next walk. All these additions to your regular walk can help to challenge your body and improve your bone health and strength. Body resistance – this type of activity is using your own body weight as a force on the skeletal system. This means activities such as pushups (or on your knees), squats, lunges, wall sits or pushups against a wall. These type of activities help to build muscle strength as well as provide weight bearing exercise for your bones. Group activity – this is all about the fun! If you find exercise a challenge, try an activity that is in a group. Some ideas may include dancing, tai chi, gentle yoga or another group class. While these top tips may help to give you some ideas as to where to start, there are some exercises which may not be ideal for supporting bone health. Exercisers beware! If you have a bone condition, fractures or osteoporosis, then avoid these following exercises:Yoga – certain yoga or Pilates positions which involve intense twisting or compression on the joints or the spine, are not recommended. Sudden twisting movements – such as golf and tennis are not ideal. They can impact your body with a sudden twisting force action which may damage fragile bones. High impact action – running and jumping are both high impact activities which place strain on the skeletal system. These types of activities and are not recommended if you have low bone density. These types of activities may increase small fractures in fragile bones. If you have not been a keen runner, starting now with low bone density is not recommended. Swimming – whist we all love a good swim, relying solely on swimming to improve bone health is not a good idea. Swimming is a non-weight bearing activity, which means there is no weight or gravity on the skeletal system to stimulate your bones to improve. Cycling – like swimming, this is also a non-weight bearing activity. Cycling is great for cardiovascular fitness, but is not recommended as the sole activity if you are looking to improve low bone density. If you are planning to look after your bone health, then consider some of these activities. Remember the key points to exercise –weight bearing, often and of course have fun!

FITNESS

Exercises for Bone Health

Pounding the pavement, excessive exercise and constant hard impact activity can take a toll on our body. Whilst ...

During exercise, muscle damage occurs in the form of micro-tears along with the breakdown of proteins. When protein stores are replenished, this initiates the repair of muscle damage post-exercise, allowing muscle to strengthen and mass to build over time. There is an array of factors which impact this repair process, such as the type, intensity, duration, frequency of training exercise. Resistance training is ideal to build and tone muscles as the resistance to muscular contractions encourages the body to compensate as required and in doing so repeatedly, this will increase the muscle to fat ratio. A key element in muscle recovery is to consume adequate protein to facilitate in the muscle repair and building process. Protein contains amino acids which are commonly known as the ‘building blocks’ required to form a complete protein in muscle tissue – particularly the Branched-Chain Amino Acids (BCAA’s): leucine, isoleucine and valine which increase muscle protein synthesis and enhance muscle recovery and growth, while also reducing fatigue and muscle soreness, known as Delayed Onset Muscle Soreness (DOMS).It is important to stretch before workouts and resting the muscle group after workouts as this maintains a healthy balance of muscle protein synthesis to muscle breakdown. To maximise muscle recovery with protein, it is recommended to consume this macronutrient within 45-60 minutes after exercising, however immediately is ideal. The Recommended Dietary Intake (RDI) of protein for adults is 46 g/day (0.75 g/kg) for women and 64 g/day (0.84 g/kg) for men. SeaweedSeaweed describes forms of algae including the red, brown and green variations. The highest protein content is found in nori, which is also commonly known as laver. Nori is the type of seaweed generally used to wrap sushi and as sheet snacks, containing 46.7g per dried 100g in comparison to raw nori, only containing 5.8g. Additionally, dried spirulina is a great addition to smoothies, containing 57g per 100g.CheeseCheese is a great vegetarian source of protein and with many variations, it’s easy to incorporate into your meals without feeling like you have repeated the same dish over and over. Parmesan cheese has the highest content at 38g per 100g, followed by gruyere 30g, mozzarella 28g, Swiss 27g, provolone 26g, cheddar, Edam, and Gouda providing 25g, Monterey Jack and Colby 24g and lastly, goat cheese 22g. LupinLupin beans are a type of legume, technically a seed. They are protein packed, containing 36g per 100g of dried mature seeds however reduce to 16g when boiled. The trick is to soak them overnight, softening them into an edible form while retaining nutrients including iron, potassium, calcium and folate. PoultryIn the category of poultry, chicken breast is an ideal source of lean protein, containing 32g per 100g, followed by wings 30g, thighs 24g and drumsticks 18g. The runner up, roasted turkey breast also contains a good amount of protein at 29g per 100g. Top Tip: chicken pate is an excellent source of nutrients including vitamins, minerals, unsaturated fats and antioxidants. Hemp SeedsHemp seeds are a complete source of plant-based protein, meaning they contain all of the 9 essential amino acids which is important to build and repair muscles. They are a nutritional powerhouse containing 32g of protein per 100g, plus various vitamins, minerals and Polyunsaturated Fatty Acids (PUFAs) including omega-3 and omega-6, with a low carbohydrate content. Hulled hemp seeds, also known as hemp hearts are more common, however whole seeds contain a higher nutritional content. Red MeatLean pork chop contains 31g of protein per 100g when braised and also contains a higher amount of polyunsaturated fatty acids compared to beef. If beef is preferred, sirloin steak is the ideal choice as it’s a lean cut and contains 29g per 100g when broiled. Beef jerky however surpasses with 33g of protein. Although costly, organic selections of meat will help to avoid the unwanted intake of residual hormones and antibiotics which may be present in meats and similarly, grass-fed animals naturally contain higher amounts of healthy fatty acids. SeafoodDeep sea, cold water fish such as salmon are rich in protein and unlike chicken or red meats, contain a much higher content of omega-3. In the instance of muscle building in repair, anti-inflammatory omegas may provide benefit to muscle healing after a workout. Tuna contains 29g of protein per 100g which is comparable to anchovies. LentilsLentils are a highly nutritious alternative to meat containing 25-26g protein per dried 100g, plus they are rich in fibre, B-vitamins and minerals such as iron, zinc, manganese and potassium. Lentils contain natural antioxidant compounds known as polyphenols which provide anti-inflammatory effects. Brown, green, yellow and red lentils have varied nutritional compositions, slightly different flavours and also cook differently. Soy BeansSoy beans are a plant-based source of protein with the additional benefits of B-vitamins, vitamin K, iron, manganese, fibre, antioxidants and the mineral phosphorus, which helps with the growth and repair of tissues. Soy products can be prepared in many ways, for example, per 100g cooked edamame beans contain 12g of protein, tofu 8g with higher amounts in firm tofu, tempeh 20g, miso paste 12g and 6.3g in a cup of soy milk. EggsOn average, eggs contain 13g of protein per 100g or approximately 2 medium eggs. While egg whites have fewer calories, they also contain less protein content without the yolk – so to increase your protein intake ensure you are consuming whole eggs. A bonus when making an omelette with other protein-rich foods such as chicken or cheese topped with hemp seeds.If you are looking to increase your dietary intake of protein for post workout muscle recovery, why not try out some of these suggestions? Don’t be afraid to experiment a little!Disclaimer:  Protein quantities are all approximate values which may vary based on multiple resources and quantities are measured per 100g, unless stated otherwise.Reference List Better Health, (2018). Resistance training – health benefits. Retrieved from: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136 Daley, C. A., Abbott, A., Doyle, P. S., Nader, G. A., & Larson, S. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition journal, 9(10). https://doi.org/10.1186/1475-2891-9-10 Department of Primary Industries and Regional Development's Agriculture and Food, (2021). Reducing livestock greenhouse gas emissions. Retrieved from: https://www.agric.wa.gov.au/climate-change/reducing-livestock-greenhouse-gas-emissions Food Standards Australia & New Zealand, (2019). AUSNUT 2011-13 food nutrient database. Retrieved from: https://www.foodstandards.gov.au/science/monitoringnutrients/ausnut/foodnutrient/Pages/default.aspx Healthline, (2016). 5 Proven Benefits of BCAAs (Branched-Chain Amino Acids). Retrieved from: https://www.healthline.com/nutrition/benefits-of-bcaa#TOC_TITLE_HDR_1 Healthline, (2016). BCAA Benefits: A Review of Branched-Chain Amino Acids. Retrieved from: https://www.healthline.com/nutrition/bcaa Healthline, (2016). Post-Workout Nutrition: What to Eat After a Workout. Retrieved from: https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_4 Healthline, (2019). Grass-Fed vs. Grain-Fed Beef — What’s the Difference? Retrieved from: https://www.healthline.com/nutrition/grass-fed-vs-grain-fed-beef#differences Kyriakidou, Y., Wood, C., Ferrier, C. et al. (2021). The effect of Omega-3 polyunsaturated fatty acid supplementation on exercise-induced muscle damage. J Int Soc Sports Nutr 18(9). https://doi.org/10.1186/s12970-020-00405-1 Medline Plus, (2021). Benefits of Exercise. Retrieved from: https://medlineplus.gov/benefitsofexercise.html Medline Plus, (2021). Dietary Proteins. Retrieved from: https://medlineplus.gov/dietaryproteins.html My Food Data, (2021). Nutrition Facts Search Tool. Retrieved from: https://tools.myfooddata.com/nutrition-facts My Food Data, (2021). Top 10 Foods Highest in Protein. Retrieved from: https://www.myfooddata.com/articles/foods-highest-in-protein.php National Health and Medical Research Council (NHMRC), (2014). Protein. Retrieved from: https://www.nrv.gov.au/nutrients/protein The President and Fellows of Harvard College, (2021). The Nutrition Source. Retrieved from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ U.S. Department of Agriculture, (2019). Organic 101: What the USDA Organic Label Means. Retrieved from: https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. Retrieved from: https://fdc.nal.usda.gov/ VanDusseldorp, T. A., Escobar, K. A., Johnson, K. E., Stratton, M. T., Moriarty, T., Kerksick, C. M., Mangine, G. T., Holmes, A. J., Lee, M., Endito, M. R., & Mermier, C. M. (2020). Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise. Nutrients, 12(8), 2246. https://doi.org/10.3390/nu12082246 WebMD, (2020). Branched-Chain Amino Acids. Retrieved from: https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks

FITNESS

Top 10 Protein Rich Foods For Muscle Recovery

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There is nothing like getting the best value for your dollar, right? Beneficial bacteria (and prebiotics) have that type of value. Whilst, many may assume that good bacteria (which are live microorganisms that live in harmony with their host) are only located in our digestive system and may only help with gut health. There are, in fact trillions which live within and on us as humans. It is now known that probiotics are not only important for our gut health, but for our whole body and organ systems from our immune system to our brain. Their role is truly unbelievable and extensive. So, if you want the best value for the biggest impact, why not try probiotics!How can we find them?Beneficial bacteria, also known as friendly or good bacteria are microscopically tiny. It is thought that our digestive system may contain over a 1000 species of beneficial bacteria and the microbiome can weigh up to 2kgs. A microbiome is an ecosystem within our body where our good bacteria live. A microbiome environment is an evolving and changing ecosystem, which many factors affect it to change. These may include: medication, illness, diet, surgery, chronic inflammation, mental health, stress and aging. As we grow and age our good bacteria change within us. We know that we have our own unique blend of beneficial bacterial species, which is unique to each of us, but the volume and new ones may come and go. Your unique beneficial bacterial make up is like your own finger print, special to you. We can consume many types of bacterium and viruses on a daily basis. Some of these types of microorganisms may be of help to us, whilst others are a hindrance. What are the best food sources of beneficial bacteria?Beneficial microorganisms can be found in many food types and they can be eaten on a daily basis to help increase or support your own beneficial bacterial colony. Many countries around the world have their own fermented foods types. Fermented foods naturally contain probiotics and can be found in foods such as: yoghurt, sauerkraut, kimchi, kefir, miso, natto, amazake, tempeh, apple cider vinegar to name a few. Whether, you include a small amount occasionally or eat these types of foods daily, you will be aiding your beneficial bacteria and its microbiome. Super boost your MicrobiomeWhilst fermented food products are traditionally the best way to get your daily dose. Let’s look at other food items which are newbies on the block!Probiotic Tea and coffee– These have been developed by the University of Singapore using special strains in the right environment to help them flourish and decrease their susceptibility heat damage. Food manufacturing companies are now using patented probiotic strains, which are added to the end of the manufacturing process. As tea is often drunk hot, these special patented probiotic strains are heat resistant and stable. Snack foods with probiotics- Food manufacturers are getting on the probiotic brand wagon. Whilst the amount of probiotic may vary somewhat, they are using a special strain, which can withstand commercial processing, heat and the addition of high sugars which may destroy natural beneficial bacteria content. We can see this emerging market in muesli bars, crackers, chocolate, cereals and “healthy” crisp. Remember, these items may have added probiotics but what about the unhealthy processed oils and sugar content that goes into making these snack foods? Kombucha- this is a classic probiotic “tea”. Traditionally known as a fermented tea and often drunk cold, it is a slightly fizzy and sour drink with an acquired taste. Looking at the whole pictureWe know that probiotics are important, but there is a bigger picture to consider. We must look at the environment in which they live in, the microbiome. Probiotics flourish in a healthy and vibrant microbiome. Again, including certain foods that can help our probiotic colony to stay around and benefit the rest of our body. Prebiotics are the missing link to having healthy gut flora and keeping the microbiome in good working order. Prebiotic foods include different types of fibres such as soluble and insoluble fibre. These prebiotics slowly break down and ferment their way along the digestive tract as they nourish the microbiome. They contain special fibre structures such as: inulin, fructooligosaccarides (FOS), beta glucan, arabinoxlyin oligosaccride (AXOS) and pectin to name a few. These prebiotics are found in foods such as: apples, watermelon, garlic, leeks, asparagus, chickpeas and other legumes, grapefruit, almonds, Slippery elm powder, wheat bran, oats and psyllium husks… the list can go on. Primarily, fruits, vegetables, herbs, some nuts and wholegrains are important for the microbiome and our friendly probiotics to thrive. Keeping it real!Stick with what you know and what you like. You may not like every fermented type of food out there, but find one you do like. If you really can’t stomach any of them, then consider taking a probiotic in a capsule or powder. Get one with strains that are suited to your health needs, whether it be your current health status or perhaps your age. The verdictSo, what is the verdict? Do you need to take a probiotic all the time?To be honest, it depends on your circumstances. The answer may be yes, if you are unwell, have a complex health history, poor diet or a family history of poor health. You may wish to just look at some food sources that contain probiotics and prebiotics. It’s always best to start to look at what you feed your body. Diet and nutrition are always important, remember to start slowly by introducing one or two types of foods first. Or perhaps, you are fit and well with no health issues. Then maybe taking a probiotic once or twice a year, or perhaps you already include beneficial bacteria containing foods into your daily diet. These microscopic friendly bacteria just may be your missing link to better health and wellness.

Top Benefits Of Probiotics Prebiotics Nature s Internal Guardians 1

NUTRITION WELLNESS

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RECIPES

Buffalo Cauliflower Tacos

Looking for a way to enjoy tacos without the guilt? Enjoy a modern twist on traditional meat tacos.

On average, kids aged between 1-3 years of age should be sleeping 12-14 hours per day, and kids aged between 5-11 should be getting between 9-11 hours of sleep a night. Realistically, most kids on average, only sleep around 10 hours a night. Most children fall asleep easily, however, if you find your child struggles to get to sleep, wakes up feeling tired or wakes up frequently during the night, you may find that they have been exposed to too much blue light. What’s blue light, you ask? Natural blue light emitted from the sun during the day is beneficial to our circadian rhythm, our sleep/wake cycle. However, at night artificial blue light is usually emitted from sources such as digital devices, the TV, house lights, appliances, computers and street lights. All this exposure to artificial blue light can have detrimental effects on the health and wellbeing of your child. One modern health concern that we are all facing regarding our children and teenagers, is the impact that blue light is having on their sleep. The disruption that blue light has on sleep, has been extensively studied and documented. Melatonin, is the hormone responsible for inducing and ensuring we get a good night’s sleep, however, blue light disrupts the regulation and function of melatonin and turns the sleep inducing hormone off. Without a good night’s sleep, children and teenagers may wake up feeling tired and disinterested in their upcoming day. Continual lack of or disrupted sleep, has potentially been related to many health conditions and may affect their daily mental and physical health. Sleep hygiene and regulating your child’s natural sleep/wake cycle One of the best habits to teach your children, regardless of their age, to help improve the quality of their sleep is, the importance of practicing sleep hygiene. Sleep hygiene is intimately related to the natural ebb and flow of your body’s circadian rhythm. Have you ever noticed how you seem to feel tired around the same time each day, or your body just won’t let you sleep in on a weekend? Well, this is known as the body’s natural circadian rhythm, which is governed by the natural cycles of the earth. When it naturally begins to get dark, our eyes send a signal to our hypothalamus, located in our brain, that it’s time to start feeling tired. The brain directs the pineal gland to start secreting high levels of melatonin, a hormone that induces a state of quiet relaxed wakefulness, making us feel tired enough to start preparing for sleep. When we wake up in the morning, daylight naturally hits the eye, which sends a signal to your adrenal glands, instructing the body that it’s time to wake up for the day. The adrenal glands produce cortisol, the hormone responsible for waking us up in the morning, and direct us to get out of bed and begin our day. One of the things that disrupts the circadian rhythm, is exposure to artificial blue light. Artificial blue light interferes with the body’s natural production and regulation of melatonin and stops its natural secretion. Melatonin is secreted a few hours before and during sleep as a natural response to prepare the body for sleep. As children and teenagers get home from school and spend time on their devices, the light they are exposed to makes their body think and respond like it’s the middle of the day and it is time to wake up and be alert. As a result, the natural sleep cycle is disrupted, the production of melatonin ceases and the exposure to light causes the body to switch from secreting melatonin, the hormone of sleep, to cortisol, the hormone that wakes us up. Melatonin is also an antioxidant, protecting the natural functioning of cells while we sleep, it supports the immune system and is essential for our general health and wellbeing. Top Sleep Tips Below are 5 tips to help minimise your children’s and teenager’s exposure to blue light and potentially improve the quality and quantity of their sleep; Practice sleep hygiene - Turn off all devices 2 hours before going to bed to help minimise melatonin suppression and allow the body to naturally prepare for sleep. Blue light blocking glasses - Invest in a pair of blue light blocking glasses to help protect the health of your eyes as well as to help regulate the natural rhythm of your body. We are constantly exposed to artificial light, disrupting our bodies natural ability to implement natural biological responses. Turn your phone screen to red. This unfortunately is not the same as night shift mode or low blue light. Go to https://www.blublox.com/blogs/news/ how-to-turn-your-iphone-screen-red At sunset turn down the lighting in your home, using lamps to create an ambience of soft lighting to help minimise your exposure to blue light emitted from light bulbs. Try to avoid disrupting the circadian rhythm as much as possible, trying to get your children to bed and up each morning at the same time. Listen to natures cues and minimise exposure to artificial light that can create all sorts of confusion in your body.

WELLNESS

Sleep hygiene and regulating your child’s natural sleep/wake cycle

Without a good night’s sleep, children and teenagers may wake up feeling tired and disinterested in their upcomi...

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Sustainable Bunny Planters

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What is Candida? Candida is a type of fungi with a budding growth pattern that gives it the classification of a yeast. There are hundreds of candida species that exist, although the main culprit in causing yeast infections is the Candida albicans strain, which accounts for approximately 75% of all candida or yeast infections. From early infancy onwards, candida yeast is a normal part of our microflora which is present throughout the body and can be predominantly located on the skin, in the lumen of the digestive tract and along the linings of mucous membranes, which can be found in the oral cavity, urinary tract and in genital areas. Candida causes no harm being part of our natural microbiome, however it becomes a health concern when certain changes to our body's environment occur, creating an imbalance of microbiota which may favour the growth of candida and encourage an overgrowth of yeast, referred to as ‘candidiasis’ or more commonly known as a ‘yeast infection’. Essentially, candidiasis is a fungal/yeast infection which is caused by the overgrowth of Candida albicans and can present internally, externally or in severe cases, can progress to an invasive form of candidiasis which is referred to as ‘candidemia’. Candidemia is a systemic candida infection of the bloodstream which can secondarily affect internal organs such as the heart, kidney, brain and bones. Symptoms of Candida Candidiasis has an array of symptoms which range from mild to moderate, however this may present very differently depending on the type of yeast infection acquired and the location site of the body. Some of the most commonly known types of candida yeast infections are described below: Oral candidiasis also commonly known as oral thrush may appear on mucosal surfaces of the mouth such as the tongue, palate, inner cheeks, gums and may even spread to the oesophagus. Symptoms of oral thrush include white coloured patches that resemble a curd-like texture with an underlying surface area of redness and inflammation. These patches can be scraped off and may sometimes be painful and bleed slightly. Externally, this may also appear on the outer corners of the lips where there is a warm or moist area and the skin becomes cracked, red and inflamed. Contributing factors include having poor oral hygiene and there is increased risk with dentures. A genital yeast infection also known as thrush may occur in both males and females, however the prevalence rate is much higher in women with approximately 75% of females experiencing vaginal thrush in their lifetime. Recurrent vaginal yeast infections which occur 4 or more times within a year is a condition known as ‘Recurrent Vulvovaginal Candidiasis’ (RVVC), affecting around 5% of the Symptoms of vaginal thrush include; itching, soreness, redness, inflammation, irritation, localised rash, a burning discomfort especially during urination or during sexual intercourse and abnormal vaginal discharge which may be watery or more commonly has a thick, cottage-cheese like appearance and generally does not have a strong odour. Males who experience genital thrush will present with similar symptoms, they are generally less severe due to our reproductive structure. Poorly managed yeast infections may contribute to candida-related Urinary Tract Infections (UTI) and therefore it is important to ensure good hygiene practices are emphasised and avoid over-cleansing or douching. Keep mindful that the infection may be spread through sexual intercourse, so ensure you're always practicing safe sex. If the condition is recurrent, it is best suggested to visit your health professional as the symptoms may be similar to Bacterial Vaginosis (BV) or Sexually Transmitted Infections (STI) and will require a different course of treatment. Routine pap smears are also encouraged for women. Cutaneous candidiasis is a yeast infection of the skin and is commonly known as an external fungal infection. It can appear anywhere on the skin but is most prone to areas which are warm, moist or creased areas including the skinfolds (armpits, groin area, inner elbows and knees) and scalp. The symptoms of cutaneous candidiasis include redness, itching, a visible rash, flaking white patches which may scale or shed, weeping skin and occasional small pustules. Areas in-between the toes and fingers are also quite susceptible to infection which may even appear on the nails, commonly known as athlete’s foot, tinea, onychomycosis or fungal nail infection. Skin fungal infections are a prime example of how environmental changes may directly trigger a microbiota imbalance making it prone to infection; naturally occurring candida protects us against pathogens, however alterations to temperature, moisture and acidity (pH) impact the living conditions of this fungus, resulting in a thriving environment for overgrowth. Factors to consider in this condition are products applied topically including soaps, cleansers, lotions etc., changing out of wet or sweaty clothing as soon as possible, avoid restrictive clothing and opting for cotton. Due to the nature of the infections onset, it is considered to be an opportunistic condition as the disorder will arise as a result of alterations to our biochemical environment and will occur primarily in those individuals who have a compromised state of health or with existing reduced immune defence mechanisms. Research surrounding the relationship between genders and yeast growth intensity have displayed that there is a significantly higher prevalence occurring in women compared to men, and most frequently in the younger age groups. Additionally, women with higher oestrogen levels such as in pregnancy and/or breastfeeding or when taking medications such as the Oral Contraceptive Pill (OCP) and hormone therapy have an increased risk of acquiring candidiasis. Populations who have an increased susceptibility also include newborns, infants, the elderly, hospitalised patients and those who are overweight. Other individuals who are at a higher risk of developing candidiasis include those with unmanaged diabetes due to the relation with blood sugar balance, people with high stress levels due to the impact on digestive and immune systems, people who frequently use antibiotics due to the disruption of internal flora and there is a strong correlation between candida overgrowth and people with conditions causing immunosuppression, such as HIV or AIDS. Dietary factors largely contribute towards the development of yeast overgrowth as food groups including sugars, refined carbohydrates, lactose containing dairy products and alcoholic beverages may have a direct impact on our internal homeostasis, promoting the growth of candida yeasts. Symptom Management The symptom management has similar treatment protocols for the various presentations of candidiasis as they generally arise from the same underlying causes. Recommendations will be specific for individuals once taking into consideration their personal factors such as dietary intake, lifestyle, genetic, current or previous medical conditions, topical products and external environment. In addition to the dietary and lifestyle factors mentioned, some natural suggestions may also include: foods and beverages which are rich in prebiotics and probiotics will provide beneficial bacteria to nourish the microbiota; garlic has anti-fungal properties and coconut oil is rich in caprylic acid and lauric acid which when applied topically is beneficial to skin health maintenance.

Womens Health Candida 00459275 7184 4aab 8a65 4996705a9caa

IN SEASON WELLNESS

Candida & Women's Health

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Feeling cranky and irritable over seemingly nothing? Do you feel like having a good cry every now and then for no good reason? Bloated? Irregular period? Sweating on a cold day? There may be a chance your hormones are responsible. What is a hormonal imbalance? Hormones play an enormous part in the way that the human body functions, they are effectively chemical messengers which tell our organs and tissues what to do and when to do it. In a woman’s body, the main hormones present are oestrogen, progesterone and to a lesser extent, testosterone. These hormones play vital roles in sexual development, fertility, reproduction and beyond. Hormone levels fluctuate dramatically during life stages such as puberty, pregnancy and menopause when the body experiences great change. In order for these bodily functions to take place smoothly, the hormones need to be in a delicate balance. Occasionally, this balance can become disturbed causing an array of symptoms and for some women, continual problems. How do you know if you have a hormonal imbalance? There are many factors which may cause a hormonal imbalance and the symptoms can present in many different ways for each individual. Some women may experience symptoms surrounding their menstrual cycle such as painful, heavy or irregular periods, bloating, breast tenderness or acne. Others may find that they are unable to lose weight easily, perhaps their hair is thinning or their moods are unstable. Some women may notice that they are fatigued even after adequate rest or that they are experiencing episodes of anxiety or having trouble sleeping. The list of symptoms is long and some women may experience more symptoms than others and to varying degrees of severity. What causes hormones to become imbalanced? Hormones exist in a delicate balance, however, they may occasionally get out of balance due to a myriad of reasons causing much grief for some women.Many factors can cause our hormones to become unbalanced including unusually high levels of stress, medications, bad diet, poor sleep patterns, thyroid issues and environmental pollutants.While back in the old days women may have been told to simply grin and bear what was once seen as ‘women’s problems’, we now know that there is a lot that can be done to encourage hormones back in to their natural balance. Are there herbs that can help? There sure are! Herbs are a great way to help your hormones get back into balance. There are a multitude of herbs specific for the female reproductive system. A herbalist is your best friend when it comes to selecting the right herb or herb mix for you. The actions of herbs are complicated and often a blend of herbs may be indicated for particular issues that are specific to you. Below are four great herbs to help with female hormonal balance. Vitex - Vitex agnus-castus Vitex has long been used for hormone balancing in women, its strengths lie in the role that it plays in supporting a healthy menstrual cycle. By maintain a healthy balance of hormones, Vitex can help to reduce painful periods, relieve mood swings and help to regulate an irregular menstrual cycle. Vitex can also be beneficial for women who are experiencing symptoms of menopause such as night sweats and moodiness. White Peony (Paeonia lactiflora) For thousands of years the sliced, dry root of White Peony has been used in traditional Chinese medicine to help support female hormonal balance. By positively influencing female hormones, White Peony is a valuable herb for regulating the menstrual cycle and relieving painful periods. White Peony is often combined with Licorice (Glycyrrhyza glabra) for hormonal problems including excess facial hair growth, irregular ovarian function and infertility. Sage (Salvia officinalis) Sage has a long history of use in herbal medicine and the benefits are wide ranging. While Sage tastes great when stuffing your roast chicken or roast pumpkin, it can also be beneficial in the management of hormonal issues. Sage can help to relieve the dreaded night sweats and hot flushes often associated with menopause. The symptoms of menopause are many, impaired memory recall and poor concentration are among them. Sage with its antioxidant properties can help in this area by supporting mental clarity and improving memory recall. Black Cohosh (Cimicifuga racemosa or Actaea racemosa) Used in Traditional Native American medicine, Black Cohosh is much regarded for its vast array of benefits including supporting female hormones during menopause and perimenopause. The antioxidant properties of Black Cohosh may be responsible for its use in helping alleviate hot flushes associated with menopause. Will improving my diet and lifestyle help? Most definitely! Diet and exercise play an enormous part in every area of health. Try to tidy up your diet and lifestyle with the tips below: Include healthier fats into your diet, not only do they taste great they also support a healthy balance of hormones, fight inflammation, and help you to feel full, curbing the appetite. Try adding avocado, fatty fish such as salmon, seeds such as linseeds and nuts to your shopping list along with beneficial oils such as extra virgin olive oil. Avoid bad fats such as those in fried or processed foods, this type of fat can promote inflammation and poor health all round. You don’t need it in your life. Avoid sugar and refined carbohydrates! These aren’t good for anybody, so they need to be avoided. Try sticking to whole foods like brown rice, quinoa, wholegrain bread, beans and legumes. These foods will help keep your blood sugar levels balanced, keeping your energy levels up and your mood stable. Physical activity is beneficial for everybody, find what works for you and do it regularly. Being physically active can help to boost hormones which naturally decline as we age, exercise also helps to keep insulin levels at a healthy range ensuring that our blood sugar remains stable. Keep stress to a minimum. Too much stress may cause menstrual cycles to become irregular and trigger mood swings. Seek help if you need it There are many natural approaches to balancing hormones that you can implement yourself, however if you can relate to some of the symptoms and suspect that you may have a hormonal imbalance please see a health professional, they are in the best position to guide you in your path to get well and offer further assistance should it be required.

Womens Health Hormonal Imbalance 0ac1f71f 7b60 451b 976d a00d0ac72762

IN SEASON

Natural Remedies For Hormonal Imbalance In Women

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The resin from Boswellia trees has been an important remedy used in Ayurvedic medicine for antiquity, it may also be known as Indian Frankincense. Other traditional medicine systems, such as Traditional Chinese Medicine and Middle Eastern medicine have also used Boswellia resin as an aromatic substance or medicine for centuries. According to the Bible, baby Jesus was gifted gold, frankincense and myrrh by the three wise men. All three gifts were highly prized, however frankincense would have been abundantly available with Boswellia trees growing widespread across the lands described in the Bible. Some species of Boswellia grow wild in Somalia, Ethiopia and South Arabia, while Indian Frankincense can be founding growing in the dry, mountainous regions of India. A small to large deciduous tree which can grow up to 8 metres, the Boswellia tree has a papery bark and a light crown of small leaves. Some liken its appearance to that of a large bonsai tree. The tree is so hardy that it can be found growing out of rocky ledges and in the driest of conditions. There are various species of Boswellia trees within the Burseraceae family. The resin from some species of Boswellia, are used as aromatics for perfumes, essential oils or burned as incense, this is known as frankincense, while other species such as Boswellia serrata, are used medicinally for inflammation and joint complaints. To harvest the tree’s medicinal resin, an incision is made into the trunks of the tree where the sap is extracted and dried into a resin. The resin from the Boswellia trees is still popular in complementary medicine and perfumes today. Like most plant medicines, Boswellia naturally contains several active compounds. The particular compounds found in Boswellia are known as boswellic acids. One of these is referred to as 3-O-Acetyl-11-keto-β-boswellic acid (AKBA). This particular compound has developed popularity in Western Herbal Medicine for its benefits for joint health, particularly for the symptoms of mild osteoarthritis and joint inflammation. Boswellia is quite unique in its actions, providing not only support for the joint cartilage by reducing wear and tear and decreasing further cartilage loss, but also for the relief of symptoms such as swelling, pain and stiffness. The value of Boswellia has been recognised since ancient times, so if you suffer from the symptoms of mild arthritis such as aches and pain or inflamed joints, why not try the ancient remedy for yourself?

HERBAL MEDICINE

The History & Benefits of Boswellia

Boswellia serrata is one of the most important trees for Ayurvedic medicine. The resin from this tree, known as ...

The key to your child’s good health begins in the bowel, and a healthy bowel is one with a good, healthy balance of friendly bacteria. Your child’s digestive system simply can’t function at its best without an abundance of good bacteria. They're nature’s internal healers. Your child's body is thriving with trillions of microorganisms, many that live inside their digestive system. Together, they create a population of friendly bacteria known as the intestinal microbiome. There is a mutually beneficial relationship that occurs between our body and our intestinal microbiome. This is called a symbiotic relationship; we help out each other. Friendly bacteria are not limited to just the digestive system, they also live on our skin, in our nose and mouth, and in our reproductive and urinary systems. These internal healers are acquired in the very early stages of life and stay with us for the rest of our days. They are invisible to the human eye, but they are there, trillions of them. So, let's dive deeper into this amazing world of probiotics and why they are so important to your child's health. We used to think that a baby was born into the world, with an almost sterile microbiome. However, research has recently revealed that some colonisation of friendly bacteria begins in the uterus. If you are pregnant, your diet, environment and the use of medication during pregnancy can also affect the microbiome of your unborn baby. Your baby is further exposed to a large proportion of good bacteria through the birth canal during a natural delivery. As a mother, you can enhance your new baby’s gut microbiome by breastfeeding and skin to skin contact within the first few days of birth. The colonisation of your baby’s intestinal microbiome develops over a period of about two years. Science has also discovered that the microflora of an infant is different to that of a child or an adult. An amazing world exists within your child’s digestive system; it contains over one thousand species of beneficial bacteria which make up their microbiome environment. Bifidobacterium bifidum and Lactobacillus salivarius are two species which have been found in breastmilk and therefore the gut of breastfed babies. Interestingly, Lactobacillus salivarius is also found in the mouths of children born via natural delivery. These two species may help support and stimulate your baby’s immune system function and help establish a healthy immune response. Up to 80% of the immune system can reside in a child’s gut. Immune cells and good bacteria in the digestive tract help prevent the over growth of bad bacteria and microbes which may be ingested along with food. Your child’s gut microbiota plays an important role in the way they absorb their nutrients, immune system development and overall health. The natural biome can be affected by health conditions, medications, diet, physical and emotional health. In order to help nourish a healthy biome it is important to ensure that children are provided a diet full of fresh fruit and vegetables, whole grains and fermented foods such as good quality yoghurt. Children today are exposed to many more environmental contaminants via fast food, air pollution and stress, more so than in the past twenty to thirty years. Often parents or carers are working, which often results in more children attending daycare or after school care. Children are spending more time indoors on electronic devices and often less time outdoors. The increased exposure to classmates, often in larger classes can see them picking up ills and chills, leading to more days off sick and a depleted immune system. Don’t forget your child’s diet! They will not simply “eat better when they are older”, by then it may just be too late. A child’s good eating habits start from the time they start solids. Lead by example as a parent, what they see you eat and do, they will naturally want to copy. A variety of flavours and textures will help to expand your child’s taste and encourage a diverse range of friendly bacteria that will develop in their system, creating a happy tummy and healthy immune system. Remember, if they do not like something straight away, do not disregard it, try again at another time or perhaps try to prepare it in a different way. Some probiotic species (such as Lactobacillus rhamnosus, Bifidobacterium bifidum, Lactobacillus paracasei and Bifidobacterium lactis) can actually help to support the immune system and help reduce the number of sick days by shortening the duration of an illness. Supporting and feeding your child’s microbiome can help maximise their health and help support and maintain their immune and digestive systems. The microbiome protects them against germs, breaks down food to release energy, and produces vitamins. As a child’s microbiome is diverse and ever changing, and probiotic species do not exist alone, taking a probiotic supplement can help to enhance or restore health to their gut microbiome.

IN SEASON NUTRITION

A child's health begins in the bowel

Supporting and feeding your child’s microbiome can help maximise their health and help support and maintain thei...

My little boy is now five and is super keen to start big school, well Kindy. He tells people that he is going to sisters’ school, however it will now be known as his school, since sisters are going to high school and no longer the primary school. It is a shame that the girls miss being with their brother, but this cannot be helped. It might be an understatement to say he is keen; I think he could have started during the holidays and been very happy to be at school. One thing that I have been telling my little boy is that he needs to listen his teacher, keep his shoes on in class and to make sure that he eats his lunch. Without food my five-year-old gets very angry or otherwise known as hangry. What do Kindergarten kids need? A school bag Kindy kids don’t need to carry much but a bag makes taking what you need to school so much easier. Your child’s teacher will give them a reader to bring home to learn to read, kids might be borrowing books from the library and want to put the book in their bag and of course art that your little ones create and bring home. School Uniform Many schools require you to wear a school uniform. Since the girls went to the same school my little boy is attending, I have most of the uniform already, although in a variety of sizes. My five year is like the twins and he has a little bitty waist so needs a micro size, size 4 shorts still fall off him! I have managed to get some smaller shorts and hopefully these will be adequate for school. I did not want to have his shorts tied too tightly he couldn’t get them off to go to the toilet. Make sure that your child if small like mine can easily untie the drawstring of the pants or get some with just elastic if you can. A lunch box and drink bottle Make sure that the lunch box your child has they can easily open, and the same with the drink bottle. Create snackable lunch items, like sandwiches, fruit, crackers and cheese, yoghurt and more. It might not be a surprise but little people who start school get very overwhelmed and busy, so therefore don’t eat much or anything at all. When my twins were in Kindy, they came home nearly all week with a full lunch box and when I asked why they didn’t eat their lunch they said they got busy playing (Don’t be shocked if this happens to you). Making sure that you have bite sized snacks is a good idea. Change of clothes Kids who are starting school are probably happy to be wearing the school uniform and looking like a big kid, even though they are more grown up they are still little. Your child might not get to the bathroom on time, get wet at school, or just get involved in messy play and all this will require new and dry clothes. As I live in an area that has four seasons in one day, I make sure to pack long pants and a jumper in case the weather gets cold. Adding a plastic bag in case there are wet clothes is recommended, as you don’t want to get all the dry things wet too. A library bag Kids who wish to borrow anything from the library need to have a library bag, even if they don’t borrow immediately from the library this bag will come in handy if they have artwork to bring home. A hat Make sure your child has a hat. At schools there is a no hat no play policy, everyone has to be sun safe. Sunblock Have sunblock in your bag. You can get sunblock that attach on the side of your bag and then your child can put a bit on their face and arms during the day. Make sure to label everything! Kids just take off jumpers, leave water bottles and lunch boxes everywhere. When the twins were in primary the lost property basket was overflowing. You don’t want to spend more money if you don’t have to. To ensure that my boy is getting what he needs I like to add the Caruso’s Kids & Teens Probiotic to his smoothies and breakfast cereal. One thing that is easy to make is a breakfast smoothie with banana, honey, a teaspoon of the Caruso’s Kids & Teens Probiotic and milk. This will be an instant hit and one drink that the kids will drink that they have no idea is good for them. Starting Kindy is a big milestone and one that will exhaust your child, when they come home, they will be tired and out of sorts. Another thing to remember is that if you ask your child what they did at school 9 times out of 10 they will not remember, or tell you I don’t know, I forget or give you a very strange story that makes you wonder what they did all day. I am looking forward to how my little boy grows and learns at big school. My little one is ready for his next adventure and needs the stimulation of primary school, so he is now counting the days of when big school starts.

WELLNESS

Suzanne's Back To School Guide For Parents: Kindergarten Ready

Back to school season is already upon us, and there’s likely no place you’re thinking about more than getting yo...

Starting high school is a major transition, my girls are very excited but also nervous about day one of grade seven. High school is a fresh start and one that means that the big kids of primary will now be the little kids of high school…. yes, you have to start all over again. A new school, new teachers, new subjects, and new kids to meet is a great adventure, and one that my kids are really looking forward to. A new school brings a new uniform and a colour that is different from their primary school, they are now wearing navy blue rather than bottle green, and according to the twins this is a major win. I have been telling my girls that high school is exciting and can be a shock to the system. A bigger school with more subjects and more work can be rather overwhelming. The twins have purchased their books, sorted everything for their pencil case and have labelled all items ready for day one. Even though they are nervous both kids are very excited to be starting the next chapter of their school lives. My tips are: To do a little bit of work on an assignment each day and make sure to do your homework. If you need help ask for it, there are teachers available and parents ready to help you get to grips with high school and what is expected. Do not freak out just take a day at a time, you will get there. When you start anything, you feel a little nervous, it is all natural. So how do you prepare your kids for starting high school? You will have more than 1 teacher In fact you might have 6-8 teachers or more. This is a massive change compared to having one main teacher and a few others for library or music. It will take you a while to get to know how each teacher works and what they expect from you as a student. Each teacher will give you work Different subjects will assign homework and assignments to do. Make sure you understand what is needed from each teacher and do a little work to get the assignments and work done. You need to be responsible for your scheduleNow you are a high schooler it is your job to keep on top of all your work and when it is due. No more doing everything the night before. If you have a diary you should enter the dates when assignments are due as well as tests. If you have the dates listed, you can work towards them in a strategic fashion. Each class will be held in a different classroom Each subject will be in a different classroom, so this means you need to go to each room. When you do move to each classroom make sure to take your bag with you. Follow your interests and pick subjects that you are good at If you are interested in drama and art then do more subjects that follow this path, or if you are into maths and science then you can do more of these subjects. In high school you can follow what you want to do. There are subjects that you must do (compulsory subjects) but there are some that you can pick (electives). Involve yourself in groups at school Find out what clubs and groups are available at your new school. Joining a club is a great way to meet friends and to get involved with likeminded people that share your passion for art, drama or computer programming. Make new friends Our local high school is for all the primary schools in the area, this means that the kids that you socialized with at your primary school is not your only choice for friends this year. This is your chance to meet a whole new batch of kids that are starting High School at the same time. Introduce yourself and invite new kids to play, do not just stick with your old groups. I know starting a new school is a bit scary and kids are nervous, but there are many kids feeling the same. You might not have met your best friend yet as they are from a different primary school. Be open to new experiences and embrace being with new groups that you do not know well yet. Make sure that you get enough sleep and eat well Starting high school is a big transition and one that comes with a lot things to learn and to take in. Your child will most likely be a bit overwhelmed and that is normal. Making sure that your child is getting enough sleep and eating well is essential, as it will help them cope with a busy schedule. Sleep also helps you recharge, lowers stress, helps you to concentrate at school, and allows you to be in a better mood. My girls are growing and need the extra support so I add Caruso's Kids & Teens Probiotic to their diet. It is either added to their cereal in the morning or in a milo smoothie, which is just milk mixed with Milo in the blender, plus the Kids & Teens Probiotic which “contains beneficial flora which can help to provide support for a healthy immune system.” The first day of high school cannot come soon enough for my girls, although they are nervous the main emotion is excitement and keenness to go to the next step in their lives. High school is a big change for kids and the first day is a massive milestone. My girls were over primary late last year and keen for their next challenge at school. It’s going to be interesting to see what they want to do at high school and how they enjoy it.

WELLNESS

Suzanne's Back To School Guide For Parents: Get High School Ready

Do you have a child or teenager going into high school? Then you'll want to read this guide where Suzanne is sha...

The morning routine getting kids ready for school can be crazy. Kids cannot find a shoe, someone is wearing the uniform that the other kid carefully put out the night before, children are getting ready at such a slow pace everyone will be late for everything, and the youngest is yelling at how he just wants to watch Bluey! It is so frustrating that when your children want to go somewhere, they get ready at breakneck speed, but if it is school drop off, they seem to be moving at a snail’s pace, in fact I think snails might move quicker than my three kids do. This year the twins off to high school and their brother off to primary school (he is starting kindergarten) and these schools are in different parts of town. The kid who is starting kindy cannot walk there or get a bus by himself so we will need to take him and pick him up, however his older sisters are able to get a bus and come home on their own. Even though the twins are more grown up I think the first day is something you will never get again, and I am dropping them off for the obligatory first day photos to probable protests by the girls about how it is so annoying, and I am embarrassing them. So how can you make the morning routine easier? Pack your bag the night before Make sure your school bag is packed with everything you need for day one. This way you are not racing around wondering where any item is, it is all secure and sorted in your school bag ready to start the new school year. Organise your lunch boxes & drink bottle the night before as well It is a good idea to pack your lunch box the night before too, this means that all you must do in the morning is have breakfast, a shower and get into your school uniform. Easy! HINT: Put juice poppers in the freezer and then use them as an ice block in the lunch box. When they melt the juice will be icy cold. Put out the clothes you going to wear to school Another item that is a good idea to organise the night before is your school clothes. Pick out what you will be wearing, shorts, t-shirt, jumper, hat, socks, and shoes. Then you are all sorted for your first day back. This is a good habit to get into as it makes the morning routine so much easier. Think about what day it is going to be tomorrow & what you will need for school Make sure you are thinking about what is happening on each day of school, do you need your library bag, or your apron for woodwork and protective goggles? Start thinking ahead and make sure you have what you need in your bag. You do not want to be the only kid without your book to do your work. Having a timetable easily seen on your wall is helpful as this can remind you easily of what is on each day. Make sure you have your travel pass (smartcard) for the bus or train If your child catches a bus or train make sure that they have their school travel pass on them. They do not want to get to the bus or train and find they don’t have it. If you are getting picked up know where to wait for Mum & Dad or another family member Make sure to tell your child when they start school where you will come and pick them up. If you have a dedicated spot, they will know to wait for you there. If you are running late notify the office and they will let your child know. When you come home from school what you do will impact your next day. When you get home unpack your bags and wash your lunch box and drink bottle. Do not leave any food in your bag. Take out any work that you need to bring home or notes you need to give to your parents. If you only have subjects on certain days take out the books that you will not need and pack your bag with the correct items for the next day at school. If you are in kindy you will need to make sure that your library bag is in your bag on certain days, as well as making sure your reader is in your bag for when parents and teachers listen to you read in class. Do the homework that has been given to you and if it is an assignment do a little bit. Kindy kids don’t get homework and learn through play and games. If your kindy kid has sight words to learn, work with them to understand them and know the words. This makes reading so much easier if you know your sight words. Once all kids have done some work you can then give them an afternoon snack. I like to give my kids some yoghurt and fruit, and yes, I add Caruso's Kids & Teens Probiotic to the yoghurt (if they have not had it for breakfast). It helps maintain gut health and wellbeing, so good for busy kids at school. Now you can relax and play in the garden, play with mates, read a book, play a computer game, or watch an episode of your favourite show. Downtime is essential and spending time playing makes you relax and recharged for another day of learning. I hope that these tips make your back-to-school morning routine easier and calmer.

WELLNESS

Tips to make back to school easy

The morning routine getting kids ready for school can be crazy. Kids cannot find a shoe, someone is wearing the ...

RECIPES

Alicia's Coconut Date Rolls

Let's face it we all need a delicious, quick and yummy snack to have on the go especially when doing a 7 or 15 d...

Any parent will already know that kids are attracted to mess, mud, water and getting extremely dirty. So, having the kids help in the garden will make them very happy, as they can get their fix of being messy and you can get some help planting and watering plants. A win for both parties, but you must clean your very eager helper afterwards. I have never been a parent that worries about dirt, but I know some that do. They freak out and race quickly to wash every trace of dirt of their child. However, dirt and the microbes that exist in it can be very helpful to your immune system. They are beneficial to make you stronger and more able to fight off infection. There are many benefits of gardening, and some are: Growing your own food Having a veggie garden in your backyard is helpful, it not only promotes healthy eating, but it makes things cheaper. If you are growing something you normally get at the shops all you need to do is to walk into the garden, pick it, wash it, and it is ready for dinner. The only cost is taking care of the plant and waiting until it is grown…basically time and a little bit of gardening. Easy really. Teaches kids about plants Gardening teaches kids about the different types of plants, how to care for them and the different seasons. Plus, how the different seasons affect the lifecycle of the plant. Helps with sensory development Children get to experience different textures of the plants, soil, and seeds. Seeing different shapes, flowers, colours, smelling flowers is a great learning experience as kids learn what scents go with what flower and plant. Teaches responsibility and patience Gardening is not something that happens overnight, waiting for a plant to grow from a seed can take a while. Children need to keep caring for their growing plant, water it, tend to it even when they cannot see any sign that things are changing. Exercise Helping in the garden allows kids to get a bit of exercise. Carrying soil, plants, and digging holes is a lot of work for little kids. Gardening also helps with hand eye coordination and can make writing easier when at school. Relieves Stress Gardening is a calm activity that allows everyone to relax and just be. The focus is on the task of caring for the plants and maintaining the garden. It is a nice change of pace in the fast-paced environment we are living in. Learn by doing Kids learn best by learning by doing. Putting what they have been told into practice allows children to really take in what they are being taught, as well as have fun giving it a go for themselves. Quality time with family Kids who garden with their family spend some good quality time just being with mum and dad or their brothers and sisters. This time allows the family to have some one-on-one connection and move at a slower pace. Another plus of gardening with the family is that you get outdoors, get some much-needed Vitamin D, and have fun together. It is all about connection to others and to the earth. To make sure that my little boy is in tip top health and ready to garden, I add Caruso's Kids & Teens Probiotic to his breakfast. It must give him a boost as he has been racing around like he is full of beans lately, and was very happy to be my gardening buddy. Some suggestions to help kids get involved in gardening: Give the kids their own part of the garden. It does not have to be big; it can be a few pots or a little area that is just for them. Having their own area for their little garden will allow a sense of ownership and you will see how keen they are to look after their part of the garden. Make sure that the tools for kids are lightweight and right for little hands. Involve older kids in decisions about the design of the garden and what plants you are planting. Start a worm farm – Creating a worm farm will show kids how essential worms are to gardens. You will see how much your kids blossom (yes, a planting pun) from gardening. They will grow (yes, another pun) in confidence, creativity, have learnt some science about plants and the environment and cooperated with others to work in the garden. Gardening is not just beneficial for kids it is also great for everyone, so I urge you to get out in the sunshine, plant something and enjoy the outdoors. Enjoy and Happy Gardening!

WELLNESS

Why is Gardening Good for Kids

Gardening for kids isn’t only a fun activity, but will also help them connect with something outdoors while havi...

Joining a community association has so many benefits especially when the association is Scouts, and yes, I am biased. My twins have been involved in Scouts since they were eight years of age. They joined due to a friend at school being a Cub Scout. The girls are now twelve years old and they have moved up to Scouts and are loving every minute of what is offered by this amazing community group. You can join Scouts when you turn five and you start as a Joey Scout. You don’t need to join when you are five, you can join whenever you like. Scouts will welcome you no matter what level you are at, or skills you possess. “Scouts has been around for over 113 years” My nearly five-year-old is super keen to be like big sisters and join Scouts too! Scouting offers children an array of activities that build confidence, helps kids form friendships and teaches them useful life skills. I love the fact that Scouts Australia gives kids the opportunity to be outdoors and have amazing adventures. What Can You Do at Scouts? Hiking Camping Map reading Planning and preparation for hikes, camps and more Cooking Abseiling Canoeing, kayaking and water safety Learning about tying knots Learn first aid Learning to be a leader Teamwork Creating friendships Help and participate in the community Learn by doing STEM Activities Work towards goals and gaining badges (Each badge is different and requires different work to be done to attain each badge) Scouts can focus on their interests to work on badges that appeal to them. And lots more! Did you know that Scouts can even teach you to fly a plane! Yep, that is right, they can teach you to fly while you are a Scout. Scouts Air Activity Centre has been teaching Scouts to fly since 1972. They take kids up in planes so that they can experience what is like to be in a plane and also learn more about flying. There are also activity days that whole Scout groups can organise to share the cost of the plane. Kids now have so many distractions, and one of them is the mobile phone or the iPad. We are staring at screens on phones, screens on an iPad, and the television screen. Basically, staring at screens non-stop!When I was a kid I was always outside, either exploring or having adventures with my friends. I only came home when the sun was going down or my mum called us in for dinner.Scouts feels like it is a time before everyone got so obsessed with screens and technology. A time that values what it means to be outdoors. Showing kids that it is fun but also healthier to be at one with the environment and the outdoors.The twins have organised their own huge hike and shown Scout leaders that they can read and understand a map and where everything is, ensure that the group has the right things for the hike, helped other younger members and recently completed a leadership course. With all the adventure and activity the twins are involved with, I like to make sure that my girls stay healthy with Caruso's Kids & Teens Probiotic. Supporting my girl’s immune system allows them to be more active, stay healthier and have fewer sick days. The girls have also gained their 200km hiking badge (not done in one hike but all the hikes add up to gain this badge), and in fact they are close to hiking 230km so far. Scouts Australia have hundreds of groups in each state, just look for your area and pop into the local Scout Hall for a chat.If you want your children to have more outdoor adventure, then Scouts is a great option. You will notice how confident your child will become being a Scout, not only will they learn lots, they will also make new friends and so will you!

WELLNESS

Adventure Clubs For Kids

Scouting offers children an array of activities that build confidence, helps kids form friendships and teaches t...

RECIPES

Domenic's Mango Black Bean Tacos

Light, healthy and just the right amount of sweet and savoury, these tacos are made with the freshest ingredients.

The early years of life involves not only a period of rapid physical growth but also significant cognitive and behavioural development. Bones, muscles and organs, not to mention hair, skin, nails and brain matter, all need a constant stream of nutrients to function. A healthy, balanced diet is essential to provide these necessary nutrients to facilitate this growth and development, not only in the early stages of life but also to ensure resilience into the future. Behaviour surrounding food and eating habits begins early in life and evolves as children grow. Outside influences including the eating habits of family and friends can strongly impact the choices children will make around food as they go on to develop their own habits and preferences, potentially setting the stage for lifelong habits. Bad habits established early can be hard to shift later in life. Providing children healthy food and encouraging good dietary habits early on is a gift which will continue on giving well into their adult years, potentially lowering their risk factor for chronic health issues as they age. Starting life with healthy food sets your body on the right path, health wise. Good food builds healthy, strong bodies which are more resilient towards future health problems. Babies are born with an innate preference for sweet foods and an aversion to bitter tasting foods, this is thought to be an evolutionary way of attracting us to foods high in energy producing sugars and directing us away from unpleasant tasting and potentially harmful substances like poisons. This is often thought to be why most children prefer the sweet taste of fruit rather than the bitter taste of leafy greens. Some young children may need some encouragement when it comes to eating a healthy diet. Children don’t begin life with a taste for salty, unhealthy foods, it’s an acquired taste, so it’s best to try and steer clear of these kinds of foods and encourage children to enjoy the natural flavours of foods for as long as possible. It’s not always just the type of food that we need to keep an eye on, but also the portion size which can tend to increase if we are not mindful. Try to keep to appropriate portion sizes, don’t let children mindlessly eat out of a packet. Place the food in a bowl so they are able to get a good sense of what a healthy portion looks like. Perhaps have a fruit bowl within reach or healthy snacks like cut up fruit and vegetable sticks in the fridge for quick, easy snacks. Fussy Eaters Once they reach school age, children start to become more aware of the eating habits of others around them. This may not always prove to be a positive influence, so it is important to educate children early as to why it is important to make those healthy food choices in the first place. Children who understand more about how food affects our body may be more inclined to make better choices. Perhaps ask older children to read out the ingredients on food labels so they become more aware of hidden nasties and additives. Younger children may be better suited to help out with selecting fruit and vegetables at the grocery store, or organise a trip to a local farm and pick your own fruit. Don’t forget that often parents are often the best role models, so make sure that you practice what you preach and lead by example. Children who are constantly exposed to a variety of healthy options may tend to be less fussy and more willing to try new foods. Eating away from home, such as at school camp or dinner at a friend’s house can be quite stressful for children who are less adventurous or have limited food preferences. While eating a variety of food is ideal, fussy eaters may tend to favour one or two foods or drinks and tend to stick to these. Pasta or milk are often popular and children may fill up on these and claim to be too full for anything else. Gently encourage a new food item each meal, but try not to make a fuss. Make every bite count by making meals nutrient dense. Try adding avocado to a wrap or toast, cheese or hummus to a sandwich or perhaps a pasta sauce made with pureed vegetables. The number of people who follow a plant based diet is on the rise. Carefully balanced plant based diets can be suitable for all ages, however when it comes to children, careful planning and preparation is of the utmost importance to ensure that all their nutritional requirements are met. Vitamins and minerals are important, but so are macro nutrients such as protein which are needed for growth. A diet with a variety of fruit, vegetables, nuts, seeds and tofu will provide all the nutrients that a child needs, however a paediatric dietitian will be in the best position to offer advice best suited to your child and their individual circumstances. Kids in the kitchen These days, it seems as though we never have enough hours in a day and takeaway for dinner can often feel like an easy option at the end of a long day. Home cooked meals don’t need to be complicated and stressful, try to find healthy, child friendly recipes that the whole family can enjoy or perhaps get creative and try to sneak some grated veggies into the family’s favourite recipes. Finely chopped mushrooms, grated carrot or zucchini can be added to spaghetti bolognaise, they’ll never know it’s there. Homemade food is generally best as you know exactly what goes into making it, plus it makes life a lot easier when it comes to catering to personal tastes and keeping the whole family happy. Kids often love to help out, so try to allocate age appropriate jobs if you have a child who is eager to help. Cutting mushrooms with a child friendly knife or whisking eggs may be suitable jobs for little hands or simply helping to wash the vegetables can help children explore new colours and shapes and perhaps spark their interest and curiosity. If you have a vegetable garden, try to get the kids involved. Perhaps they can help to pick out which vegetables they would like to grow. Give them their own little basket and let them pick the produce for themselves. If you don’t have the space for a vegetable garden, try growing herbs in a pot or colourful container and check your local nurseries for varieties which have been specially propagated for pots and smaller areas. The early years of life involves not only a period of rapid physical growth but also significant cognitive and behavioural development. Bones, muscles and organs, not to mention hair, skin, nails and brain matter, all need a constant stream of nutrients to function. A healthy, balanced diet is essential to provide these necessary nutrients to facilitate this growth and development, not only in the early stages of life but also to ensure resilience into the future. Behaviour surrounding food and eating habits begins early in life and evolves as children grow. Outside influences including the eating habits of family and friends can strongly impact the choices children will make around food as they go on to develop their own habits and preferences, potentially setting the stage for lifelong habits. Bad habits established early can be hard to shift later in life. Providing children healthy food and encouraging good dietary habits early on is a gift which will continue on giving well into their adult years, potentially lowering their risk factor for chronic health issues as they age. Starting life with healthy food sets your body on the right path, health wise. Good food builds healthy, strong bodies which are more resilient towards future health problems. Babies are born with an innate preference for sweet foods and an aversion to bitter tasting foods, this is thought to be an evolutionary way of attracting us to foods high in energy producing sugars and directing us away from unpleasant tasting and potentially harmful substances like poisons. This is often thought to be why most children prefer the sweet taste of fruit rather than the bitter taste of leafy greens. Some young children may need some encouragement when it comes to eating a healthy diet. Children don’t begin life with a taste for salty, unhealthy foods, it’s an acquired taste, so it’s best to try and steer clear of these kinds of foods and encourage children to enjoy the natural flavours of foods for as long as possible. It’s not always just the type of food that we need to keep an eye on, but also the portion size which can tend to increase if we are not mindful. Try to keep to appropriate portion sizes, don’t let children mindlessly eat out of a packet. Place the food in a bowl so they are able to get a good sense of what a healthy portion looks like. Perhaps have a fruit bowl within reach or healthy snacks like cut up fruit and vegetable sticks in the fridge for quick, easy snacks.

IN SEASON NUTRITION

The Importance of a Balanced Diet in Children’s Growth & Development

A healthy, balanced diet is essential to provide these necessary nutrients to facilitate this growth and develop...

Kids seem to be inside more and more. TV, phones, computers, school and homework. So how do you encourage kids to be outside and to connect more with nature? Take bikes to the park We are lucky that we live near two parks and can easily walk or ride our bikes to them. However, there is a park that used to be an old racetrack that is perfect for riding bikes and exploring the bush while we are there. It is super easy to drive to and take our bikes and then we can cycle around the racetrack, do the bush walk or even sit on the grass and look at the pond. Walk to our destination if it is close If we don’t have far to travel, I like to take the kids and walk there. Maybe we are going to the shops, or the movies (and yes, it is another indoor activity the movies, but if you walk there and walk back you get exercise and have an adventure all at the same time), walk around the block and explore different streets and places to have some fun. Take a ball when you go to the park I like to keep a ball in the car as this way I am ready for any park that we end up at. My little boy is keen on kicking the ball around and this way we can all play a quick game of soccer and everyone gets a bit of exercise too. Explore your local parks Have you been to every local park yet? If you seem to only go to one all the time, now is your time to visit another. When you get to your new park make sure to explore all that it has to offer, the play equipment, walks you can take, the views, and maybe have a picnic while you are there. Go to the pool or beach Taking everyone to the pool allows kids to burn off some energy swimming and playing, plus to practice some of the techniques they are learning in swimming class. If you are lucky enough to go to the beach you why not try body surfing, using a surfboard or other things like boogie boards. Simply walking up and down the beach is good exercise too, alongside having a bit of a swim. Create games to have more fun When my little boy and I go to parks we are always on the hunt for crystals and diamonds and also painted rocks. We have successfully collected diamonds (otherwise known as sparkly rocks). While we are searching for the mysterious diamonds, we are exploring our environment and walk and see more rather than just stay at the play equipment. You can create your own painted rocks to leave at parks too, and this way the family visits more parks and has more outdoor adventures. Bug and insect watching Are your kids fascinated by bugs? Do they love to find them in the garden? My little boy is fixated with slaters, lady bugs, cicadas, snails, ants and more. He has named a snail Maggie. Yes, we have a snail somewhere in our garden called Maggie. Since my little one is so taken with bug watching he has tried to bring them inside to live with him. Seeing bugs and insects in their natural habitat allows kids to learn more about animals and nature. Jumping in muddy puddles Peppa Pig really has a lot to answer for, but when you are a kid being in the rain and jumping in puddles is so much fun. Allowing kids to get dirty and experience mud, rain and racing around outdoors can be some of the best days as a kid. Not only are these fun things to do, but it is also good for your immune system to be exposed to different germs and experiences. Spending time outdoors is so good for you…in fact it is the best thing you can do. Scientists believe that breathing in fresh air can boost your white blood cells, improves your vision, allows you to get natural Vitamin D from the sun, keep fit and stay at a healthy weight, and also ensures you get a good night’s sleep. I like to make sure that my kids stay healthy, adding Caruso's Kids & Teens Probiotic to their diet means that I know they are getting what they need. Probiotics help with gut health and assists with healthy digestion and is a great addition to being in nature. Being outdoors makes you calmer and a happier person, so if you are not feeling great, getting outside is the best medicine. I hope that this list gives you some great ideas to enjoy the outdoors with the family and be healthy together.

WELLNESS

Getting The Family Outdoors

Kids seem to be inside more and more. TV, phones, computers, school and homework. So how do you encourage kids t...

The way we eat and what we eat has changed radically over time. Remember when you were a child and what you ate was whatever was placed in front of you at dinner time? These days we are inundated with new food options including hybrid vegies, nut ‘mylks’, green smoothies, plant based meat alternatives and even plant based ice creams! We also have numerous ways to get our food delivered, whether it be junk food, ready to eat meals or even meal kits delivered to our door, we’ve definitely moved on from the meat and three veg type dinners of old. To see how far we’ve come in regard to how our food habits have changed, let’s look at where we began. Hunters and gatherers The discovery of ancient tools along with the remains of human settlement tells us that early hunters and gatherers existed as far back as 2 million years ago. Most hunters and gatherers lived in small groups which ensured that there was enough food and supply for everyone. As they hunted and gathered their food, there would be times when they would have more than enough for everyone, particularly after a big kill or a change in season when edible plants were more abundant. There were also leaner times when food wasn’t as easy to come by. These were hard times when food was seen as a source of energy, eaten purely to fuel the body to help carry on for another day, no one could afford to be picky. Neolithic Revolution The Neolithic Revolution is often referred to as the birth of agriculture, when early humans began to harness the environment for their own gains, moving more toward agriculture and settlement and away from the unpredictable and often unreliable ways of hunting and gathering. This transition, changed human existence by encouraging larger populations and providing people with the chance to accumulate food stores. A more reliable source of food meant that some people now had the time to spend on other activities besides hunting, such as creating tools, crafts and other items of value, leading to the early beginnings of trade and markets. Industrial Revolution The Industrial Revolution saw enormous changes in how foods were produced along with the increased efficiency in overall manufacturing processes. Large scale machinery now enabled farmers to grow much more than ever before, synthetic fertilisers and chemical pesticides were introduced resulting in better food security and increased food diversity. Food was now easier to access and required less effort to obtain it, resulting in lowered food prices and better availability. Refined and processed foods Unfortunately, not everything about the industrial revolution was positive, along with the factories and machinery came far reaching changes to the production and consumption of food. Along with improved efficiency in food production came refined grains and more heavily processed foods. These new versions of foods were often lower in vitamins and minerals than what was consumed previously. Food became cheaper, often easier to access and in most cases, more calorie dense. The way we ate also changed, breakfast became a normalised meal meant to give energy to those who were heading off to work in the factories. Lunch became a packed meal as most workers worked far away from home and needed to take food with them as they were unable to eat at home as they had in the past. Lunch rooms, food carts and restaurants soon became the norm as the world began to change in response to new labour developments and technology. While changes in economic development, food security and improved living conditions have made life significantly easier for most of the world, it has also come with its own burdens. Generations ago, the average person would obtain the majority of their daily calories from vegetables, grains and if they were lucky enough, meat. Industrialisation has seen this basic diet veer towards a more convenient and highly processed and unfortunately, often nutrient deficient one. It’s no secret that people are getting larger, the average person weighs much more today than they did one or two hundred years ago. Overnutrition is a form of malnutrition which has arisen over the years as our food habits have changed. The overconsumption of nutrients leading to weight gain and associated health issues has escalated as we move further away from food in its natural form, favouring the fast, convenient options we have become accustomed to in modern times. Many factors have swayed our modern day eating practices including new cultural influences, food intolerances and allergies, trends, social media influencers and the list goes on. What hasn’t changed are the nutrients that the body will always need to keep healthy and functioning at its best. Macro and Micronutrients Our bodies require a constant stream of nutrients to help keep us operating efficiently. These nutrients can be classified into two groups called macronutrients and micronutrients. Both groups are important for various health reasons. Macronutrients are those that help provide us with energy while micronutrients help to keep us healthy and enable us to digest the macronutrients. Micronutrients Micronutrients are simply the vitamins and trace minerals that are needed to fuel the body, they are necessary for many functions including energy production, immune function and many other processes carried out by the body every day. We only need small amounts of micronutrients, which is why they are generally measured in milligrams or micrograms. These nutrients are those which are not naturally produced within the body and therefore they must be obtained through the diet. Micronutrients are one of the major groups of nutrients required by the body and can be further classified into two vitamin groups, water soluble and fat soluble vitamins. Water soluble vitamins are those such as B vitamins which are easily lost through bodily fluids and may need to be replenished daily. Fat soluble vitamins such as vitamins A,D, E and K may be stored in the body and drawn upon as the body requires them. Good sources of water and fat soluble vitamins are green leafy vegetables, fruit, lean meats, dairy products, nuts and seeds. Good sources of minerals can be found in foods such as nuts, seeds, seafood, cruciferous vegetables such as broccoli, eggs, tropical fruit such as bananas and mangoes, green leafy vegetables and avocados. Macro ingredients While micronutrients are nutrients which are only required in small amounts, macronutrients are needed in relatively larger amounts in order to keep the body functioning in good health. Macronutrients provide the body with energy in the form of calories and are known as fats, proteins and carbohydrates, generally making up the bulk of the calories and fibre from the foods that we eat. It is important to have a balanced intake of all three vital nutrients as each is as important as the next with vastly different roles. Protein Protein is made up of smaller building blocks called amino acids which are joined together forming long chains. The body needs protein to grow and maintain tissue which naturally builds up and breaks down as normal part of the functioning of the body. Different stages of life may require an increased need for protein such as during pregnancy, illness or injury, or for athletes or the elderly. Protein is required for digestion, energy production, blood clotting, muscle contraction and also plays a large part in our immune system. Some proteins such as keratin, collagen and elastin help to provide structure to cells and tissues such as hair, skin, nails, and bones and ligaments. Protein rich foods tend to help keep us fuller for longer and good sources of protein include lean meat, fish, eggs, seafood, nuts, beans and tofu. Carbohydrates Carbohydrates are an essential part of our diet, in fact much of the world relies on carbohydrates as their major source of energy, rice and potatoes are good examples of this. The body uses carbohydrates to produce glucose which is the body’s preferred energy source. The brain requires glucose as its main source of fuel. The body is able to store excess glucose as glycogen within the liver and muscles. The body then draws on these stores when needed. Ideally, the carbohydrates in our diet would come from wholegrains, beans, fruit and vegetables. These complex carbohydrates contain vitamins, minerals, fibre and other important plant nutrients needed to maintain health. Refined carbohydrates such as white bread, soft drinks and sugary snacks are often easy to digest and generally low in nutrients and fibre, providing calorie dense options with little to offer in terms of nutritional benefits. Try to get your carbohydrates from good food sources such as brown rice, quinoa, oats and of course, plenty of fruit and vegetables, nuts and seeds. Fats Fats are vital for the healthy functioning of the human body in many ways. Fats play an important role in keeping us warm, protecting our organs and providing us with energy. Fats also enable the body to store fat-soluble vitamins A,D,E and K which are stored in the liver and fatty tissues. Fats are also used to build and insulate nerve tissue, without fat our body could not communicate messages from the brain to the rest of the body effectively. Fats form a structural part of the cell membrane which allows the exchange of nutrients between the cell and the fluid outside of the cell. The integrity of the cell membrane is important to ensure that the cells works efficiently. The saying ‘you are what you eat’ is particularly applicable in regard to what type of fat you eat. Fats which are beneficial to the body can be obtained from foods such as oily fish, avocados, nuts and seeds, these fats are classed as monounsaturated and polyunsaturated fats. These types of fats will help to maintain healthy cell membranes. Trans fats are detrimental to health and should be avoided or at least limited as much as possible. Trans fats are primarily found in processed foods made from partially hydrogenated oil, think of foods such as fried foods, junk foods and packaged foods, avoid these foods where you can, they are not conducive to good health. Water Don’t forget the importance of water. Water makes up between 60-70% of our body. The human body contains roughly 32 trillion cells which require water to keep them all healthy and functioning properly. The body needs water for many functions including the regulation of body temperature, the transportation of oxygen around the body and lubrication of joints to ensure that they are able to move freely. Water also plays an important role in digestion and the transportation of nutrients, without water chemical reactions could not occur and waste products would build up to toxic levels. Keep healthy To ensure that you get adequate amounts of both micro and macronutrients, be sure to eat a balanced diet with plenty of fresh fruit and vegetables, lean meat, whole grains, nuts and seeds and plenty of fresh water. Food is the best way to get all your nutritional needs, although this is not always possible for various reasons, if you suspect that you may need further information regarding your particular dietary requirements, please don’t hesitate to seek advice from your health professional.

NUTRITION

Evolving Diets & It's Impact On Nutrition

There cannot be a stressful crisis next week. My schedules are already full! – Henry Kissinger Do you feel like this is not just a week, but every day of your life? Stress! So many people are currently feeling like they’re sailing through turbulent seas, on constant watch and anxiously awaiting the unknown. We’re all experiencing the same thing! 2020, has been a year filled with uncertainty, confusion, fear, change and so many unexpected emotions in comparison to other historical events such as famine, world wars and the Spanish Flu that killed 20-50 million people that lasted 2 years. Stress is a natural part of life, however, this year it has been experienced on a global scale. Reminding us that we all respond and cope with to stress in different ways. In this guide we will look at: What is stress? The effects of stress and how it can affect your body, mind and psyche and how do we deal with it? What techniques can we use to help us cope with stress or maybe it’s best to just go with the flow? What is stress? Stress is a biological and psychological reaction that occurs in the body in response to a trigger. Stress can have both positive or negative effects on the body. A trigger can be anything from receiving sad news, being involved in an accident, relationship conflict, running late for an appointment, financial stress, loss of a job, or the opposite, a happy event, like good news, a wedding, a lotto win or sale of a house. Different circumstances can trigger different responses to stress, the key thing is, how you choose to respond to the circumstance will determine the severity or effect of your stress response. A negative stress response can start from an idea, an emotion or a perception we may have about an event which may be based on past experiences. For example, swimming is an enjoyable fun experience for many, however some may find swimming scary or stressful because they may not know how to swim, have fear of the water or perhaps they had a negative past experience around water. Remember, we are all different and perceive and experience the world differently. What one person perceives as stressful, may not be such an issue for another. How our body is changing and adapting to stress Our body goes through biochemical changes to cope with stress and to moderate its response. The body will release hormones to help you physically adapt. Neurotransmitters, such as cortisol and adrenaline are hormones that race through the body to areas and organs such as the lungs, heart and muscles in response to the “fight or flight” response. Get ready to fight or run! Adrenaline and cortisol can flood the body extremely fast and you can feel the effect of the rush in as little as two minutes. Did you know the body does not know the difference between current or past stress? So, if you think about a stressful past event, your body will respond as if it’s happening today, right now. Our memories and thoughts can trigger our body into a stress response, by simply thinking about it! The body will often perceive a stressful incident to be short lived or a temporary experience. During the fight or flight response, our adrenaline and cortisol levels rise quickly to prepare the body for a response. The adrenaline surge only lasts for up to one hour, numbing pain receptors in the body, in anticipation of running away from danger and preventing feeling the pain from a potential injury while fleeing or fighting. However, in today’s current climate, stress is not a short lived experience, as is naturally intended. It is an ongoing persistent addition to life. Often termed, chronic stress, it is felt by many and its biological consequences can have a negative impact on our health in the long run. Chronic stress compromises the body’s natural ability to produce those key hormones involved in the stress response. Over time, your body’s attempt to keep you in a state of balance, begins to decline and it may start to produce different symptoms to help your body adapt to the ongoing exposure to stressful events. From a mindful perspective, this is simply your body’s way of bringing your attention to yourself. Some of the additional symptoms you may start to experience are: restless sleep, inability to fall asleep, headaches or daily physical pain in areas throughout the body. A classic scenario may be the return of old injuries or symptoms. Psyche power We may be able to grapple with the idea of physical stress in our body, but we cannot completely understand the consequences of stress without acknowledging the psyche, which can also be called the spirit or the soul. Now, do not lose faith and think this is all a bit “airy fairy”, the impact that stress has on our mind and spirit has been extensively studied for decades. We may disregard this aspect of our health and think it’s not important, but in many cases, the effect of stress on our psyche can be harder to cope with, than physical stress. This type of stress can be intangible and may not be physically seen, but it is reflected in our emotional state. Whilst we have discussed our stress hormones kicking in, in response to stress, these hormones also affect our nervous system and brain chemicals. In short, our stress hormones directly affect our sympathetic nervous system to help ramp things up during fight or flight, and also affect the parasympathetic nervous system, when trying to restore balance in the body and mind, whilst restoring a state of calm. However, when this emotional imbalance does not relinquish and resolve, our psyche or soul can potentially feel lost. You may start to feel anxious, nervous, low in mood, sadness, grief, inconsolable, feel constant worry or racing thoughts or simply just lost and feel an emptiness that you can’t explain. These feelings may go hand in hand with the physical signs of stress. But our soul and emotions need to be cared for and acknowledged just like our physical body does. Just remember, life is never a stable constant journey, it is always changing and our body and mind are always trying to make our life a smooth and easy ride. The greatest weapon against stress is our ability to choose one thought over another – William James Why do people get stressed? Stress can affect everyone differently and as we discussed in part 1, what may affect one person may not necessarily affect another. We accept and acknowledge that “stress” is inevitable and part of life, but also remember there are positive and negative forms of stress. 1. Control Less Two things that determine how we are affected by stress, are our reactions and responses. Some people may have a greater reaction or response to a situation than others. Many situations in life are often beyond our control, and we need to effectively determine what we can and cannot control in life, in order to keep our body’s natural stress response healthy. A forced effort to try to “keep in control” can increase your response to any stressful event or incident. Accept and acknowledge that some decisions and events are often not in your control and don’t require you to make a choice! This does not mean that you relent, give in or become complacent, it can be an opportunity for you to focus on how you can make a positive impact. Let’s look at the most recent event affecting us all. The current COVID 19 pandemic, whilst you may not be able to make a global impact, you can take action in your immediate environment and with your close family and friends. Some things you can do to make your situation better: Reach out: Check on family and friends via phone or email, make a meal and leave it at their door, make sure you are eating well and practicing government guidelines, relevant to your state when you are out and about. Don’t think about how bad things are or that we are in a dire situation, take action and think about ways you can make your or someone else’s day a little better. Present moment - Live in the moment, do not contemplate the “what if” or “could be” or “what about the future”.These anticipated thought patterns can only elevate your stress, over an event or scenario that may never happen! Focus on the now and present moment. Take a minute, an hour or one day at a time. In this way, you will feel calmer and feel a sense of self-control. 2. Self-Care You may cringe at the thought of someone mentioning self-care or putting your own needs first. You may be used to putting your needs to the side and putting the needs of others first. However, this is an opportunity to put yourself first, especially when you are feeling overwhelmed, anxious or stressed. You have to ask yourself, “How can I care for others, when I cannot care for myself?” When people demand your attention and time, and you’re feeling overwhelmed, you won’t be able to give much of yourself. You may start to feel tearful, tired, exhausted, anxious and physically drained. These are all symptoms indicating that you need to acknowledge, that you may need time for yourself. Does this sound familiar? I am sure you are nodding. How can you care for yourself with ease? Do what you love – Read a book, take a walk, do some gardening, watch your favourite movie, have a sleep in, take a bath or resume an old hobby. The list can be endless. Deep breathing – The power of the breath is so underrated! We take breathing for granted, something that we do without thinking. However, you can take your breathing to another level by practicing deep diaphragmatic breathing. Doing 3-5 slow deep breaths (in through your nose and out through your mouth) can reduce blood pressure, reduce cortisol and adrenaline (those stress hormones) and calm the mind. You can do it anytime and anywhere! Journal writing – Daily writing in a book or note pad (also known as automatic writing) is another powerful way to get those persistent and worrying thoughts out of your head and onto paper. Nobody needs to see these words, nor do you have to re-read them. You can write about anything that is troubling you, even if you think it is minor. There is no judgement on what you write. Self-talk- Believe it or not, you are your own worst critic. When you are feeling stressed, you may often berate yourself on how well or not, you deal with something. How many times in a day do you tell yourself, your stupid, an idiot, dumb, not worth it or can’t do it! Endless, right! You probably don’t even realise it. This type of negative self-talk only affirms your self-worth, or lack of it, as well as diminish your self-belief. It can make you feel down, anxious, low and less likely to cope with stress. Take the time to be kind to yourself. If you are struggling to do something, just try again and tell yourself you can do it and it takes time. Be kind to yourself, because you are worth it! Nourish your body – Your body thrives on foods that make you feel good. Eat foods that make you feel nourished. Eat a variety of vegetables, fresh fruits and proteins. There is nothing as comforting as warm vegetable or chicken soup or your favourite meal. Let someone else make something for you. 3. Gratitude and Appreciation How many times in a day do you appreciate the little things in life? Being thankful for what is, can go a long way to reduce the current stress you may be under. Rather than dwell on what is not, take the time to be thankful and grateful for what is. Apply appreciation to yourself, on a job well done or being grateful that you got through the day. Being grateful or appreciative does not have to be a grand gesture, it may simply be a small gesture of kindness that can make all the difference. Be grateful to those close to you, give appreciation to that person who you rang today, your partner making dinner, a child picking a flower from a garden and giving it to you, or even someone showing you affection. Being grateful or appreciative can help you feel more positive, improve your mental wellbeing, increase longevity and build stronger relationships. Try being grateful or appreciative every day, no matter how small. A simple Thank you today can go along way for someone tomorrow. 4. Mindful Relaxation When things are overwhelming and you have racing thoughts or too many decisions to make. That is the time to stop. Mindful relaxation is a method of observing your thoughts in a nonjudgmental way. How do you get there? There is no bus, train or someone to take you there. Only you can get there. The following suggestions may help. Sensory Creation is a method of engaging all your senses to calm the mind. Ideal for any child who can feel overwhelmed and heightened by their surroundings or their environment, but can be used by adults too. What 5 things can you see, 4 things you can touch, 3 things you hear, 2 things you can smell and 1 thing you taste? By the time you have acknowledged and engaged all your senses with these tasks, your mind will be calm and racing thoughts should have dissipated. Meditation is a wonderful way to gently sit and observe your mind and thoughts. Whilst closing your eyes and concentrating on your breath, flowing in and out, simply observe and let go of any passing or racing thoughts. Try not to engage in your thoughts or get side tracked by them, simply focus on your breathing if your mind starts to wonder. Meditation is known for its ability to help ease worry and calm the mind. Physically, when you slow down your breathing, it may help reduce blood pressure and reduce physical pain. There is no right or wrong way to do it. Do it for as long as you feel the need to. Music comes in many styles and rhythms, which can benefit a stressful mind. Certain styles of music can reduce beta brain waves which can contribute to stress and rapid thoughts and increase more calming slow alpha brain waves which can calm the mind. There has been research and study done on the effects of music being played in operating theatres. The music has been shown to help a surgeon focus during an operation and has also benefited the patient by aiding in a faster recovery. Instrumental soothing music will increase your alpha brain waves and may help to calm and relax a worried mind. Your stress may be constant or transient, but be comforted by the thought that in today’s current global challenge, you are not alone. The road may be long and difficult but there are blue skies and sunshine ahead!

WELLNESS

The Ultimate Guide From Stress to Unwind

So many people are currently feeling like they’re sailing through turbulent seas, on constant watch and anxiousl...

Stop! Are you looking for just a little something sweet to help you through your day? How many times have you used this excuse, to turn to food to make you feel better? Well, you may be an emotional eater! Food represents so much more than what it is. We use food to provide connection, social interaction, rewards, punishment and attachment. However, food is just food. Food provides our body with nutrients to help us live, grow and thrive. Many of us Live to Eat rather than Eat to Live. From a young age, many of us learn that food is connected or linked to our emotions. How many times does a parent or carer give a child, chocolate as a reward or restrict food, as punishment? These types of associations can instil in us, a negative emotional relationship with food which can affect us greatly later in life. What is emotional eating? There are many reasons why we develop emotional attachments to food. Some of these reasons may include; stress, trauma, grief, self-sabotage, conditioned behaviour and the list can be endless. Emotional eating, is using food to create a positive response in our body to negate or attain a better feeling. However, using food does not fill an emotional need, it will not replace the feeling you are trying to achieve, but can potentially compound a problem, because you may also feel guilty later that you over ate. When you are upset, stressed or low in mood, there is a decrease in the good feeling brain chemical, serotonin. To make you feel better an increase is needed. Foods that are high in sugar/carbohydrate can temporarily increase serotonin production in the brain, unfortunately, the effects are short lived. We may feel better or have a sense of elation for only just a short moment, but we cannot replace long term problems with instant gratification. The negative long term effects occur when dependency develops, when we may be chasing that “good feeling rush” and we increase in weight or other health problems occur as a result of the regular intake of eating high sugar/ carbohydrate foods. Am I an emotional eater? If you are not sure if you eat food to help you fill that emotional void, then try answering the following questions: Do you eat when you are upset or stressed? Is food your comforter or friend? Do you reward yourself with food? Do you eat to make your feelings go away, or to make yourself feel better? Do you feel out of control when you eat? Do you eat when you are not hungry or over eat? If you answered yes, to three or more questions, then you may be an emotional eater. How can I stop my emotional eating? This can be a loaded question! If you think your emotional eating is long term and connected to more traumatic emotional issues, then consider: Getting professional help - Seek professional help from a counsellor or support groups like, Over Eaters Anonymous if you feel that you have more deep seated emotional issues. Eat only when you are hungry- Listen to your body and only eat when you are hungry. Our satiety centre is located within our brain not our stomach! Our body produces a hormone called leptin to tell us when we are full and no longer require food. Listen to your body when it signals that it’s had enough. Mindful eating – When you do eat, make it more of a ritual and sit down to eat. Eating with good company, friends and family can make your meals more meaningful. Keep a diet dairy – Record what food you eat in a day, this may help you to identify what foods you are eating and you can also record how you feel when you eat certain foods or what feelings are triggered when you eat. Self-care- Often a difficult one for many to do. Try being kind to yourself. Do something for yourself, that you haven’t done in a long time or take some time for yourself. You deserve it! Exercise- Is the serotonin elevator! Being active and moving, helps to increase your ‘feel good’ factor. Do something that will be fun and that you enjoy. Need Comfort – Get some comforting words from a friend or a family member. Ring a friend who will listen, understand and has time for a chat. Meditation and relaxation – Learn to do mindful meditation. Meditation can really help to calm the mind and evoke a sense of relaxation and control. Incorporate deep breathing in your meditation, trying to maintain a daily practice, will help minimise stress and clear the mind. Happy rewards – If you feel like you need a reward, then give yourself one. Reward yourself in other ways, rather than with food such as: Treat yourself to a new book, a massage, meet up with a friend or go on a shopping trip. Whilst, you may think that food has control over you, it does not. Remember food has no emotions, it cannot talk, hug, support or fill that emotional void. Follow some of these ideas to help you on the road to being emotionally free from food. Health Disclaimer: Seek professional help, from a counsellor or a support group who may help with long term emotional or traumatic issues.

BLOG EMOTIONAL EATING bb5576e7 28f8 4b9f 8680 ed63cd5fc159

NUTRITION WELLNESS

How to stop emotional eating

From a young age, many of us learn that food is connected or linked to our emotions. How many times does a paren...

Have I studied enough, what if I forget something, what if they ask me something I haven’t reviewed? Sound familiar? Whether we are children, teenagers or adults, we all experience the same fears, adrenaline rush, pressure and doubt, when preparing for an exam. Preparing for a speech in primary school or preparing for our H.S.C in Year 12, triggers the same biological responses within the body, in accordance to the pressures experienced before and during exams. The main difference determining your experience, is your age! Each developmental point in our educational journey comes with its own pressures. In today’s article, we’re going to focus on teenagers and young adults, and explore some tips that can support your kids during this time. There’s a lot going on when you’re a teenager or young adult. Lots of factors can influence how you feel and experience your world. There are raging hormones, gender curiosity, changing body image, acne, career options, jobs, parents, alcohol, socialising, friends, you name it, it’s happening! Too much! Add onto that, EXAMS, and we have a recipe for additional mental, emotional and physical stress. Below are some tips that may help teenagers and young adults, regardless of their age, keep it together during these challenging times. Sleep- This is one of the most important habits to get yourself into. Aim to get 8-10 hours of sleep per night. Getting a great night’s sleep before an exam will make the difference between, being able to retain information, concentration and interest in your exam. If you don’t have a good night’s rest, you may experience, brain fog, feeling unmotivated and sluggish and fatigue. Water- Stay hydrated! Kids, teenagers and young adults should aim at drinking at least 6-8 glasses of water per day. Signs of dehydration include; feeling tired, thirsty, hungry, lightheaded, dark and smelly pee. Avoid stimulants- Teenagers and young adults are exposed to a variety of stimulants these days. Energy drinks, caffeinated drinks and alcohol. It’s easy to reach for stimulants when you’re feeling tired and need an instant energy buzz! The truth is, they’ll make you feel good for about 5 mins and then you’ll start to feel the downward effects of caffeine. Devices- Practice sleep hygiene. Stay off all devices 1-2 hours before going to bed. Blue light interferes with melatonin, which is a hormone that is naturally involved in your body’s natural sleep cycle and helps improve our sleep quality and quantity. Eat well- Leading up to your exams and during your exams, eat a good variety of foods to help support your nervous system and enhance your body’s ability to produce energy. Try to consume fresh produce, eat regularly and keep your portions small. Be organised- To help minimise unnecessary stress, make sure your child knows the location of the exam and is equipped with everything they need during the exam, like; Pencils, calculators, pens, paper etc Quiet space- Providing a quiet space for your teenager to study and prepare is important. A dedicated noise free zone allows your teenager to feel safe and relax into the intention of the space. Study breaks- This is a great habit to teach from an early age. Taking a study break every 2 hours and encouraging them to get up and move, breathe, stretch and have a change of scenery, will reinvigorate their body and mind.

WELLNESS

How to support your kids during exams

There’s a lot going on when you’re a teenager or young adult. Lots of factors can influence how you feel and exp...

The role of magnesium in the body is an important one, for both adults and children. It’s vital for a broad range of bodily functions, in fact it’s involved in hundreds of reactions taking place in the body every day. The human body can’t produce its own magnesium, therefore it’s important to ensure that we get enough magnesium either through our diet or through supplementation. Why is magnesium especially important for children? Magnesium is essential for the healthy growth and development of the body, including the maintenance of healthy bones and teeth. Did you know, that in adolescence, a large percentage of the body’s bone mass has already been reached, eventually peaking at about 18- 20 years old? [1] This highlights the importance of ensuring that children receive adequate levels of magnesium from an early age, to help give them a strong start in life. Magnesium affects many areas of our lives, without adequate magnesium levels our heart couldn’t keep a steady beat, our muscles wouldn’t be able to contract and relax properly and our energy levels would be very low. Magnesium also helps us get restful sleep and plays a role in maintaining our blood sugar levels. It may also help in soothing the nervous system and may help relieve the symptoms of stress and mild anxiety, which is particularly important for anxious or nervous children. Emotional stress can increase our requirements for magnesium, so it’s vital that we have an adequate intake of magnesium to help us deal with daily stress and emotional tension [2]. According to the Australian Bureau of Statistics, between 2011 and 2012, one in three children aged over two years, did not meet their dietary requirements for magnesium [3]. Constant growth and development means that children need a continuous intake of magnesium to keep up with the high demands of a growing child. Magnesium deficiency signs Early signs of magnesium deficiency may include; loss of appetite, fatigue, muscle tension, cramping and even mood changes. Clinical trials have been conducted, supporting the connection between magnesium nutritional status and behaviour [4]. Magnesium helps to convert glucose from the food you eat, into energy for your body. Without adequate levels of magnesium, your cells can become less sensitive to insulin, therefore potentially disturbing healthy blood sugar levels, which may result in altered mood and energy levels. Occasional tantrums and challenging behaviour are normal for growing children, however if the episodes become more frequent or intensify, be mindful of their diet and make sure that the episode isn’t a result of a sugar crash or a nutritional deficiency. Diet While magnesium is readily available in food, children who are fussy eaters may tend to be more prone to magnesium deficiency. Allergies and food intolerances may also mean that some children may not be reaching their daily recommended magnesium intake. Farming practices and the processing of foods have seen a decrease in the amount of magnesium found in some foods. Foods such as fruit and vegetables grown in nutrient depleted soil may no longer have the magnesium levels they once had. Highly refined foods such as white bread or pasta contribute very little to the dietary intake of magnesium and therefore the consumption of these foods should be limited. Try to eat wholegrain versions where possible. The way that we cook and prepare foods can also affect the magnesium content in food, for example boiling vegetables can increase the loss of magnesium in food, while steaming can help to retain nutrients. Processed foods are high in salt and sugar and can increase magnesium loss in the body, they generally offer minimal nutritional value and are best left on the shelf. However, it’s not only foods that can affect magnesium levels, soft drinks and sports drinks contain high levels of phosphoric acid which can affect magnesium absorption. Water is the best option for children. Remember children often mimic what their parents or carers do, so try to lead by example and have plenty of fresh water within easy access, or pack water bottles when away from the home. Activity Magnesium is easily lost through body fluids such as sweat, so children who are frequently active or involved in extracurricular sport activities, may require more magnesium than those children who have more sedentary lifestyles. Illness can also influence magnesium levels, diarrhoea and vomiting may leave the body depleted of magnesium due to fluid loss. Dietary sources Magnesium is an essential part of chlorophyll, which gives plants their green colour. This would explain why green leafy vegetables are so full of magnesium. Green leafy vegetables such as spinach and kale top the list for magnesium content, however broccoli, avocados, pepitas, wholegrains, nuts and legumes are all great sources as well. Sources of magnesium: Green leafy vegetables such as spinach and kale Pumpkin seeds, Flax seeds, Brazil nuts Whole grain bread Avocados Bananas Snack ideas for a magnesium boost: Smashed avocado on wholegrain toast Fruit smoothie with baby spinach Almond or peanut butter on whole grain crackers Remember, if you are in any way concerned about your child and their health, seek the advice of a health professional who can give you a personalised health plan, specific for your child’s needs. References1. www.bones.nih.gov/health-info/bone/bone-health2. Schwalfenber, GK. (2017). The Importance of Magnesium in Clinical Healthcare. Hindawi, doi.org/10.1155/2017/41793263. www.abs.gov.au4. Black LJ et al.(2014). Low dietary intake of magnesium is associated with increased externalising behaviour in adolescents. Public Health Nutrition, 18(10), 1824-30.doi: 10.1017/S1368980014002432

Active Kids Healthier Kids 874e8419 7541 4930 80f3 03af3f54b7d5

IN SEASON NUTRITION

Magnesium for children

The role of magnesium in the body is an important one, for both adults and children. It’s vital for a broad rang...

RE: NATIONAL STRATEGIC ACTION PLAN FOR OSTEOPOROSIS 2019The initiative led by Osteoporosis Australia and backed by the Department of Health is a great step forward in addressing the various challenges and financial burden around Osteoporosis, and educating the public about awareness and the focus on prevention at all stages of life. A nationally coordinated and government backed Strategic Action Plan allows Australians to begin taking those necessary steps in the right direction. The plan calls for input from a wide range of partners, including public and private healthcare sectors, researchers, academics, and industry. Pathway International’s involvement is from industry and extends to include clinical data from researchers and academics. Pathway’s focus is on the first part of the challenge - Priority 1: Increase awareness and education with a focus on early prevention. This is where an education focus on vitamin K2 is required. Vitamin K2 puts calcium into balance by directing calcium to the bones. Vitamin K2 (menaquinone-7) together with calcium and vitamin D3 is an optimal combination for bone health. Supplementation at an early age and throughout the life cycle is vitally important. Vitamin K2 offers key benefits for bone and heart health and the Western diet lacks this essential vitamin. There are many clinical studies on K2 over the last 20 years.There are currently more than 60 complementary medicines available on the market from many recognised brands, yet the public awareness for K2 is way behind that of D3. This is the perfect time for Australia to take the lead in this area by including Vitamin K2 as another key ingredient in the “increase awareness and education with a focus on early prevention” part of Priority 1. While the Action Plan only includes Calcium and Vitamin D3, Pathway International’s Wayne Coote has highlighted the importance of the emerging science around the perfect pairing of Vitamins D3 and K2 which together help regulate the calcium balance and utilisation in the body. “Caruso’s Natural Health has a K2 + D3 softgel capsule product, and there are a few other brands in market. It would be timely for healthcare professionals to be made aware of, and educated around the benefits of Vitamin K2, either alone or in combination with D3, in order to recommend their customers and patients to take K2 in addition to calcium and/or D3” Mr Coote said.*Pathway International is a privately owned Australian company that was established in 1995 to supply key ingredients to the complementary medicine, personal care, food and beverage, pharmaceutical and veterinary industries in Australia and New Zealand. Pathway International supplies specialty healthcare ingredients to vitamin and supplement sponsors such as Caruso’s Natural Health for their Vitamin K2 and D3 formula amongst others.This medicine may not be right for you. Read the label before purchase. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. Vitamin supplements should not replace a balanced diet.

NUTRITION WELLNESS

Pathway International* lobby Osteoporosis Australia for recognition of Vitamin K2 as important for bone health

The initiative led by Osteoporosis Australia and backed by the Department of Health is a great step forward in a...

'Detox’ is a loose term that is used quite frequently amongst the health-conscious, but what does it actually mean? Our bodies are already well equipped with the appropriate mechanisms to filter out waste. The liver and kidneys are the two major organs involved in detoxification. The body’s largest organ, the skin, also helps to eliminate waste products through perspiration. So what makes us think that we might need a detox?While our bodies generally do a great job eliminating waste products from our system, we may still feel like we need a little help from time to time. Modern lifestyles, stress and poor dietary choices can take a toll on our body, and our natural elimination channels may become sluggish and need a little help now and then. How do you know if detoxing is for you? Detoxing isn’t about starving yourself or depriving your body of food. A healthy detox is about taking the load off your digestive system by nourishing it with healthy foods and eliminating those foods that put a strain on our system. Healthy eating is the key to a healthy body, every cell in our body is made up of all that we eat and drink on a daily basis. We all know that in order to build a strong, well functioning body, we need to consume a nutritious diet, however, sometimes it may feel that even though we are eating healthy foods, getting enough exercise and drinking enough water, we just don’t feel as healthy as we should. Social engagements, work commitments or stress can use up our time and energy and our diet may begin to suffer along the way. Sometimes our body may give us subtle signs that it needs a little attention, or perhaps even a detox. Digestive symptoms are often a telltale sign that we may benefit from a detox. Bloating after meals, reflux or excess wind can be indicators that the digestive system is not quite working effectively. When food is not thoroughly digested, it can stay in the gastrointestinal tract longer than it should, encouraging a buildup of gas and waste which may cause pain and discomfort. Constipation may be another sign that our digestive system is not functioning at its best, chronic constipation can also upset the delicate balance of good bacteria in our gut, often creating further digestive symptoms. The condition of our skin can often be a visual indicator of how well our elimination channels are working. Persistent breakouts, dry, oily or rough skin can often be an indicator that we may benefit from a detox. Good gut health is important for great skin and our skin often reflects what’s going on inside, so if our skin isn’t looking as good as it should, chances are our insides may need a little help. Can anybody do a detox? Although everybody can benefit from improving their diet, detoxes aren’t for everyone. If you have current health issues or are on medication, it’s best to consult your health professional before you start. If you are pregnant or breastfeeding, this is not the time to detox, speak to your health professional about dietary advice that is suitable to your needs.

NUTRITION WELLNESS

Should I Be Doing a Detox?

'Detox’ is a loose term that is used quite frequently amongst the health-conscious, but what does it actually me...

What is fluid retention? Fluid retention occurs when excess fluid is stored in the tissues of the body, rather than being directed to the kidneys where it can be naturally expelled. Fluid retention can cause areas of our body to swell and may even cause joints to become painful and stiff. There are many reasons why we might be retaining excess fluid; injuries, hormones, medications and diet can all play a role. Diet Salt, or sodium, is essential for life. Sodium helps to keep fluids in the blood perfectly balanced, it helps to keep our blood pressure regular and it’s also important for the healthy functioning of our muscles and nerves. When there is an excess of sodium in the body, your body will try to dilute the sodium levels by encouraging the retention of water. The body works hard to keep a perfect balance of fluid levels, however, too much sodium can cause a disruption in this balance. We only need a small amount of sodium from our diet to keep our bodies healthy. High sodium foods such as processed foods, takeaway foods, potato chips, crackers and processed meats can all substantially add to our sodium intake. Try to decrease the sodium in your diet by including more fresh fruit and vegetables, particularly foods such as green leafy vegetables, celery, cucumbers, lemons and ginger. Herbs offer great benefits too, parsley is a great natural diuretic, perhaps try your hand at making a big, fresh bowl of tabbouleh. Homemade juices are great too, try celery, green apple and ginger to help flush away excess fluid. Herbal teas can also assist in balancing fluid levels. Check out your local health food store for teas such as celery seed, nettle or dandelion leaf. These teas are caffeine free so help yourself to a few cups a day. Many people find that by taking a good look at their diet, they may be able to improve their fluid retention symptoms. Hydration Our water intake is important too, don’t forget that our bodies are made up of around 60% water. Although, seemingly counterintuitive, when we experience fluid retention, increasing our water intake can help flush out excess sodium and help to re-establish a normal balance of fluid within the body. Dehydration can also cause our bodies to retain fluid so try to get at least two litres of pure water every day to keep well hydrated. Movement Our daily activities can influence how we retain water as well. If your job keeps you on your feet, by the end of the day you may notice that your legs feel heavy or perhaps your feet are looking a bit puffier than they were in the morning. Sitting for long periods of time can also trigger fluid retention, think long haul flights or sitting at a desk all day. Movement helps improve blood flow and circulation, naturally helping to assist with fluid retention. Physical injuries or joints affected by mild arthritis can also result in fluid retention as the body draws fluid towards the affected area, creating swollen, painful joints. Gentle exercise or massage may help to mobilise this excess fluid, easing discomfort. Persistent fluid retention may be a symptom of a more serious health issue, so if swelling continues, please seek the advice of your health professional who will be able to provide you with more information about your treatment options.

IN SEASON FITNESS WELLNESS

The common causes of fluid retention

Fluid retention occurs when excess fluid is stored in the tissues of the body, rather than being directed to the...

What a contentious word, “sugar” is. Is there someone you know on a sugar-free diet, has no sugar or is addicted to sugar in some way? How many types of sugar are there? Which is the best one and how much sugar on a daily basis, is ok?Sugar is a carbohydrate that can be added to foods and is also found naturally in vegetables, fruits and dairy products.Sugar has been a valued commodity for thousands of years and whilst it was not an essential food product, it was a highly demanded luxurious one. The sugar cane plant is originally from south east Asia and it reached Europeans in the 12th Century. However, the main manufacturer at the time was India and Indian Commonwealth colonies, which due to demand, drove the sugar slave trade to erupt a few hundred years later. Sugar production expanded to other areas of the world including Australia.Today, sugar production and manufacturing is now industrialised and mechanically operated. It is the third-ranking crop in the world that requires and consumes the highest land mass for growth. Brazil is the largest sugar producer in the world, whilst America is the largest consumer.The World Health Organisation (WHO) recommends the consumption of “free” sugars should not exceed more than 10 percent of the total energy intake per day (50grams = 12teaspoons). This recommendation is to help prevent weight gain and dental cavities. Free sugars are sugars that are added to foods during the food manufacturing process or added to foods and drinks by the consumer, such as: glucose, dextrose, fructose, sucrose (household sugars), maltose (malt sugar) and also fruit juice, fruit juice concentrates, honey and syrups (corn, maple, agave etc).In Australia, over half of the population, consumes more than the WHO recommends. The highest consumers of sugar are adolescents (14-18 year olds), who consume an average of 92grams per day (22 teaspoons).Can sugar harm your health?Sugars come in many forms and have many names. Although it is no longer an item of luxury, it is used extensively in the production of commercial food and eaten daily in many forms. High sugar consumption may contribute to a number of health complications, both in the short and long term.Sugar metabolism in the body is regulated by the hormone, insulin. Our bodies break down sugar into glucose which is transported into the cell, by insulin. This natural process can be easily disrupted if the intake of sugar is continuously high.Let’s look at some ways excessive sugar intake can affect your health.1. Weight gain and Liver healthWhen you eat sugar, the hormone insulin, picks glucose up from the blood stream and instructs the liver, muscle and fat cells to use the glucose as energy. If the intake of glucose is excessive, this action can become compromised, forcing the excess amounts of glucose to be stored as fat.However, cells have a maximum capacity to store glucose as fat and when there is too much glucose to store this can result in, fatty liver, enlarged fat cells (weight gain and obesity) and fat storage within the muscles.2. Mood ImbalancesWhen “free” sugars are consumed, insulin needs to act quickly to move the sugar out of the blood stream. However, if we eat sugar regularly and often, this will lead to frequent episodic elevations of glucose in the blood stream, causing constant fluctuations of insulin. These frequent fluctuations can play havoc on your health, leading to mood swings, fatigue, headaches and a craving for more sugar.These highs and lows of glucose in the blood can also lead to detrimental metabolic issues relating to insulin control such as insulin resistance.3. Immune health and InflammationThe consumption of sugar can also effect other areas of the body too, such as immune health. Circulating glucose levels which are not regulated by insulin can raise immune inflammatory cells in the body. The ingestion of free sugars can also decrease the function of immune fighting cells (phagocytes) which engulf bacteria and viruses. Excessive and frequent sugar consumption may exacerbate inflammatory conditions such as joint and skin conditions and lower immunity.Telltale signs you are eating too much sugarSigns to look out for that you are eating too much sugar: Low energy and fatigue Skin breakouts or redness Swollen, sore and inflamed joints Repeated infections or poor recovery from illness Needing a “pick me up” and reaching for sugary type foods Dental cavities and poor gum health Moodiness, irritability and brain fog Poor sleep Struggling to lose weight or gaining a “middle tyre” 6 Tips on how to reduce your sugar intake? Here are some handy tips to help decrease your overall sugar consumption: Read the labels – If you buy anything in a packet, make sure you read the label. Anything ending in “ose” is a sugar. Hidden sugars can even be found in bread, both white and brown! Avoid fruit juice and “healthy” smoothies – They are often laden with hidden sugars. Even if they claim to be “healthy” they often will have a high sugar count. Read the nutritional profile on the bottle for the carbohydrate and sugar content. Avoid processed foods – They will have obvious and hidden sugars. You will even find prepackaged savoury meals and snacks have some form of sugar. Fruit- Get your sweet fix from fresh fruit. Fruit contains fibre and a natural sugar called fructose. The fibre will help release the natural sugars slowly, helping to minimise the blood sugar fluctuations. Limit your serves to 2 or 3 a day. Protein and fats- Consume healthy fats (such as olive oil, avocados, nuts and seeds) and clean proteins (unprocessed meats and fish). They can help make you feel fuller for longer and decrease your cravings for sugary foods and drinks. Home cooking and baking – Try making your own foods and meals from scratch, at least you know what goes in it. If baking is your passion, then look at alternative sugars such as; stevia, erythritol and monk fruit sugar, which does not affect insulin levels and has zero calories. Whilst it may not seem easy to reduce your hidden sugar consumption. Take small steps to begin with and start with your kitchen cupboard and fridge. Read the labels on all your food packages and make a commitment to begin buying fresh foods and making your own meals. A little effort can take you a long way!Reference: Australian Government Department of Agriculture and water resources, 2017 Policy context relating to sugars in Australia and New Zealand www1.health.gov.au Horton, M et.al, 2015 A history of sugar- the food nobody needs, but everyone craves. The Conversation, Academic rigour, journalist flair

NUTRITION

Are you eating too much sugar?

What a contentious word, “sugar” is. Is there someone you know on a sugar-free diet, has no sugar or is addicted...

RECIPES

Sugar Detox Recipe: Garlic Prawn Skewers

There's nothing better than the smell of a classic backyard barbecue on a warm spring weekend. Try this deliciou...

1. Coconut Curry Prawns With Greens & QuinoaPrep time: 10 minutes preparation and 20 minutes cooking timeServes: 4Ingredients: 1 tbspn coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbspn tomato paste 1 tspn medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbspn fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about nutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander 2. Stuffed Roasted AvocadosPrep time: 10 minutes preparation and 15-20minutes cooking timeServes: 6Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives - sliced 3 tbspn fresh parsley - chopped 3 tbspn of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.

RECIPES

Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados

We’ve all been there, we make grand plans to improve our health or fitness levels and unfortunately, somewhere along the line, we get a little off track. We may buy new exercise equipment, expensive hi-tech watches or the latest kitchen gadget all with the intention of somehow bettering ourselves, only to leave it all collecting dust two weeks later.So why is it so hard to keep up our healthy habits, even when we start with so much enthusiasm and the best of intentions? Sometimes our reasons for making changes can be based on feelings of guilt or fear, rather than coming from a positive place. Sometimes we may feel that we ‘should’ do something rather than making changes which are genuinely self-motivated. Sometimes we may just take on too many changes at once, which can quickly overwhelm us.Start with small changesNot every change we make for the better needs to be monumental, nor does everything need to be changed at once. Want to start eating more healthily? Perhaps start with small changes such as preparing a healthy lunch for work, rather than taking the easy option of buying unhealthy foods from the food truck or café down the road. Even small changes such as skipping dessert or replacing soft drinks with water can make a huge difference and are much more manageable than a sudden, complete diet overhaul. Focusing on achieving small goals can often help keep us on track to get to our long term goals.Set clear goals and practical ways to achieve themBe specific about your goals. Wanting to eat better or get more exercise is great, but try to create well defined, achievable goals and work out what steps you need to take in order to achieve them.Want to lose weight or tone up? Why not join a gym and use the on-site personal trainer to help plan a personalised workout routine, based on your fitness goals? Don’t just turn up, jump on a machine and expect results, plan for your success.Something has come up and you can’t get to the gym? Have a plan for when life gets in the way, because it will. A plan B gives you options, rather than excuses and keeps you headed in the right direction to achieving your goals.Have realistic expectations and be prepared to forgive yourselfWe all tend to start out full of enthusiasm and with big plans, but life can often get in the way. Some days we may not be feeling well, work or family commitments may need to take priority at times and we need to be ok with this. We can’t control everything that happens around us but that doesn’t mean we must go down a shame-spiral just because we missed a few sessions at the gym or had a piece of birthday cake. We can control how we deal with disruptions to our plans by simply getting back on track when we can. Choose not to let distractions derail your progress.Hang in there!When it comes to making long term life changes, it’s important to maintain momentum in the short term. Small, positive changes can support us along the way, helping to gradually build long-lasting lifestyle habits. Remember, try not to get overwhelmed by how far away your goals might seem. Plan for success by having a plan B for when life throws you a curveball, but most importantly, keep moving forward.

WELLNESS

How To Maintain Healthy Habits

Mineral baths have long been enjoyed for their relaxing and rejuvenating properties. Taking the time to relax in a warm bath is surely one of life’s simple pleasures. The ritual of bathing goes way back in time from naturally formed rock pools to steamy thermal mud baths.The health benefits of mineral baths have been known since the millennia. Historically, mineral baths have been enjoyed the world over, with a long list of purported benefits including relief from joint pain, sore muscles, stress relief and everything in between.While the chaos of everyday life may make showering a more time-efficient way of getting clean, a good long soak in the bath when time permits, is a cheap and easy way to escape the daily pressures of our lives, if only for a little while.So how can you recreate a relaxing, therapeutic bath in the comfort of your own home? Read on to discover how you too can experience the benefits of a relaxing, therapeutic bath, tailored to your own personal needs.To get started, you’ll need a few ingredients.Firstly, get your hands on either Epsom salts or magnesium chloride flakes. Epsom salts are not actually a salt, but rather, magnesium sulphate. Magnesium is great for easing sore muscles and has a soothing effect on our nervous system, so it’s great for stress and tense muscles.Magnesium chloride flakes are available in most health food stores and pharmacies. Some would argue that magnesium chloride is superior to Epsom salts, however, both contain magnesium, so whichever form you can find will still offer the great benefits associated with magnesium.Magnesium is well known for its muscle-relaxing properties, it’s also great for cramping and muscle spasms so it makes an essential addition to a therapeutic soak.Another ingredient to include is Pink Himalayan salt. Pink Himalayan salt is full of trace minerals making it a great addition for a DIY mineral bath experience. You can find Pink Himalayan salt in the spice aisle in the supermarket or health food stores, look for the salt with the lovely pink hue.Start with a basic mix: 1 cup of either Epsom salts or magnesium chloride flakes Chosen Essential Oils ¼ cup of Pink Himalayan salt Combine ingredients in a bowl and then add the suggested oils in the recipes below. Mix well and add to a warm bath, lock the bathroom door and relax for at least 20 minutes. Bliss……Rest and relaxation mixLavender oil is well known for its relaxing properties and is a skin-friendly essential oil. It’s also quite an easy oil to find in stores as it is so popular. You may even have some Lavender growing in your garden, feel free to throw a handful of fresh blooms in the tub too if you wish.Chamomile and Lavender go hand in hand when it comes to relaxation. Check your local health food store for some Chamomile tea and maybe add a tea bag or two to the bath water. Add the following to the basic mix and feel your body gently ease into a state of relaxation. 4 drops Lavender oil 3 drops Chamomile oil 2 Chamomile tea bags or handful of loose dried Chamomile flowers Fresh or dried Lavender blooms Sensuality mixSometimes we need a little something to feel good in our own skin. Rose geranium smells divine and when combined with either fresh or dried rose petals, makes a truly decadent bathing experience. The inclusion of baking soda has the added benefit of leaving the skin silky soft. Add the following to the basic mix and enjoy: 5 drops Rose geranium oil ¼ cup of baking soda Fresh or dried rose petals – or any flowers you may have on hand Pick me up mix Sometimes we need a little pick me up and citrus essential oils are perfect for doing just that. Not only do they smell great and uplifting, but they are great for perking up a flat mood and putting that smile back on your face. Combine the ingredients below with the basic mix, add it to your bath and let the sunshine in! 3 drops Lemon oil 3 drops Sweet Orange oil 1 or 2 drops of Rosemary oil – or a couple of sprigs of fresh rosemary from the garden Several slices of orange or lemon for a bit of fun We all need to spend a little time looking after ourselves now and then and what better way, than with a warm, relaxing mineral-rich bath. With a few ingredients to make it special, you’ll soon be soaking away your tense muscles along with your stress and worries. Enjoy!

HERBAL MEDICINE WELLNESS

Mineral Bath Ideas

Coconut Curry Prawns With Greens & Quinoa Prep time: 10 minutes preparation and 20 minutes of cooking timeServes: 4 Ingredients: 1 tbsp coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbsp tomato paste 1 tsp medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbsp fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about 6 minutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander Stuffed Roasted Avocados Prep time: 10 minutes of preparation and 15-20 minutes of cooking timeServes: 6 Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives – sliced 3 tbsp fresh parsley – chopped 3 tbsp of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.

RECIPES

Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados

Its Origins Yoga and meditation have both been around for so long, nobody can be certain exactly when it began. Ancient scriptures from around 5000 years ago hint at the early beginnings of yogic practice and meditation, however, it has only been in the last 200 years that it has gained momentum in the Western world. The popularity of yoga continues to grow in Australia. A survey conducted in 2017 showed that it was Australia’s preferred choice for cardio, strength and flexibility exercise with two million participants getting out their yoga mats1, while one in six adults in Australia will practice meditation2. Both yoga and meditation had been a pivotal aspect of wholistic health and wellbeing long before Instagram came about, they are not simply a trend and are here to stay. So why such enduring longevity? There’s no denying that modern lives can often be busy, rushed and at times quite stressful for most of us. Many people use yoga and meditation as a means of bringing calm and quiet to their lives. The benefits of both yoga and meditation are many and although often used in conjunction with each other, they also offer their own individual benefits. Yoga Yoga comes from the Sanskrit word meaning ‘union of the body and mind’. Using both physical postures and rhythmic breathing techniques, there are many forms of yoga, providing a broad range of options for every body type and level of agility. There are many benefits of yoga, here are just a few. 1. Improved Flexibility Most of us associate yoga with flexibility which may deter some people from taking up the practice. Yoga is suitable for all levels of flexibility, the more yoga you do, the more flexible and agile you will become. Yoga poses, or asanas, are slow and gentle, helping your body to ease into each position within our own capability. By improving flexibility, our bodies can move more freely as we increase our range of movement and develop strength in our muscles and joints. This conditioning may also lessen our risk of injury and improve our everyday functions like balance. 2. Stress and Anxiety Relief More and more people are turning to yoga to help them deal with their stress and anxiety. When we are stressed or anxious, we often hold it within our bodies. We tend to tense up, grit our teeth or clench our muscles. Yoga helps to ease out this tension by encouraging relaxation within our muscles and joints, effectively soothing both the body and mind. Several studies have shown that yoga can be an effective tool for supporting mental health3. A survey conducted in Australia in 2012 on 3892 participants, concluded that the majority used yoga as a form of stress relief4. 3. Pain Relief Modern-day living may see many of us sitting at our computers or hunched over our phones for hours on end. Extended time spent in the same position can cause tightness and stiffness throughout our muscles and joints resulting in back, shoulder and neck pain. Yoga can help to counteract these positions helping to prevent further complications which may include headaches and unwanted postural changes. Meditation Meditation is a mental exercise which encourages mindfulness, deep concentration and relaxation. When you meditate you are in a fully awake state however, the most common form of meditation is to clear the mind and aim your focus internally, rather than on what is going on around you. Meditation can be practiced by anyone young or old and is often used to help calm and clear the mind but there are many more benefits, here are just some of them. 4. Improved Neuroplasticity Neuroplasticity is the ability of the brain to change throughout a person’s life by forming new neural connections through experiences. Studies have shown that meditation can help to support the neuroplasticity of our brains, effectively re-wiring our brains and boosting the health and function of our body and minds, in a similar way to that of acquiring a new skill6. It basically keeps our brains young. 5. Increasing Focus and Concentration Meditation helps us to be more mindful and in the present moment, it also helps us to fully focus and concentrate. Sometimes our lives can be so busy that we find ourselves multitasking so frequently that we may barely remember doing a particular task at all. Meditation helps to eliminate outside distractions and concentrate on the task at hand, enabling us to complete the task mindfully and effectively. 6. Focusing on the Present Research indicates that regular meditation can help to lift our mood and enable us to let go of negative thoughts and habits7. By resetting our minds through meditation, we can better move past repetitive thoughts on the past or future and focus more on the present moment. Often thinking too far ahead or dwelling on past issues can cause stress and anxiety, meditation can help to bring us back into the present moment and focus on what is important. Yoga and meditation are practices that all ages can benefit from. Take a little time for yourself to re-centre or calm your mind with some quiet meditation or why not involve your children in some wind-down yoga poses before bed? References: http://www.roymorgan.com/findings/7544-yoga-pilates-participation-december-2017-201803290641 https://pubmed.ncbi.nlm.nih.gov/17718647/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5116432/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410203/ https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2944261/ https://ucdavis.pure.elsevier.com/en/publications/the-effects-of-mindfulness-meditation-on-cognitive-processes-and-

FITNESS WELLNESS

The Healing Benefits of Yoga & Meditation

These days it can feel as though stress is a constant part of our daily lives, and for a lot of us it is. Most of us are stressed in one way or another and it’s not always necessarily a bad thing. Stress is a natural response to changes within our environment, we need some stress in our lives to help us function effectively as human beings. Stress helps us to get things done, it keeps us accountable for our actions and gives us motivation. But too much stress can take its toll on both our mental and physical health. Mild anxiety is our response to stress, but it can be more than just worrying too much if left unaddressed mild anxiety can start to affect our concentration, our sleep, how we eat and it can even impact on how we function day today. We’ll always have some level of stress in our lives, but there are lots of ways to find a little peace for ourselves and get a little control, here are seven ideas that you might like to try.1. DisconnectDo you feel anxious when you watch the news at night? Does checking your social media make you feel like you are missing out? If so, then maybe it’s time to step back a little. It’s ok to take time out from the chaos, the world won’t end if you haven’t seen the latest cat video or a status update from your cousin’s former roommate. Stay informed, but not overwhelmed and accept that there are some things that you just can’t control, but many that you can. Don’t check your phone constantly or watch the latest news bulletin every hour. If you must, make a point to check in at a chosen time once a day and then busy yourself with other matters that bring joy and calm to your life, not stress.2. Get a hobbyEverybody has a hidden talent! Sometimes it just takes a little effort to find it. If you have some spare time, try to fill it with something that you’ve never tried before or even restart an old hobby that maybe you’ve forgotten about. Try to think of things that you loved doing as a child. Did you love to draw? Did you love watching your mum create beautiful garments with the sewing machine? Maybe you loved getting dirty and digging in the garden? Or perhaps you loved helping in the kitchen? Connect with an activity that lets your mind focus on the task at hand and let your creative side take over for a while.3. Make small goalsSometimes just sorting out our day to day lives can give us a feeling of control. List the things that you would like to have done that day. They don’t have to be monumental tasks, putting a load of washing on, taking the dog for a walk or sorting out the pantry all count and nothing feels better than ticking things off your to-do list.4. Consider getting a pet….The benefits of having a pet are endless. Sometimes taking the time to tend to the needs of our furry friends can help lift our spirits and help us to relax. Pets can be great caregivers too, they keep us company and will happily listen to our problems in exchange for a scratch under the chin or a walk around the block. If you are looking to get yourself a furry companion, make sure that you check out your local animal shelter, those little guys are just bursting with love to give and you may just be rescuing each other.5. …..or a plantIf a pet just isn’t an option for you, maybe a potted plant would be more suited to you. Growing and tending to Bonsai trees can be a great stress reliever, you could keep it as simple or as intricate as you like. There are many to choose from, your local plant nursery will have a variety of species on offer. Don’t forget the tiny decorative figurines that you can use to personalise your pot and add your own personal touch!If you have the space, try your hand at a veggie garden or pot, watch the results of your hard work grow before your eyes and relish in the satisfaction that you have produced both a delicious addition to your plate and also a new way to relax.6. Help outVolunteering can help us to feel more connected to others. It can help us to share our experiences and knowledge while also helping foster new friendships and a feeling of community and purpose. When we help others, we are more inclined to be less absorbed by our own troubles, instead focussing on issues outside ourselves while helping to improve the lives of others. There are many organisations simply crying out for volunteers, so why not get in touch with one of them and enrich not only your life, but also that of others?7. Reach outDon’t forget that humans are social beings, we’re not designed to deal with things alone. We need to interact both emotionally and physically with others for our minds to function at their best. Try to get outside your comfort zone occasionally, try new things, meet new people and change things if they don’t seem to be working for you, they don’t need to be enormous changes. Remember, if you feel like everything is becoming too overwhelming and you are just not managing, take care of yourself by getting some help. There are many brilliant organisations that are available such as Lifeline, Beyond Blue or check with your local medical centre to find a counsellor to help you through, there is light at the end of the tunnel and it’s closer than you think.

WELLNESS

7 Ways To Better Manage Mild Anxiety & Stress

Calcium is an essential mineral for all living beings. Not only do we need calcium for healthy bones and teeth, but it’s also important in many other areas such as nerve transmission, muscle contraction, clotting blood and cardiovascular health.Calcium is the most abundant mineral found in the body with about 99% of it stored in bones and teeth, the remainder can be found in blood and tissues. The bones act as a reserve of calcium, when we don’t get enough calcium from our diet, the body will start to draw upon the calcium stored within the bones, impacting bone health as we age.Our bones undergo continuous remodelling during our lifetime. Our skeleton is constantly being broken down and replaced with new bone tissue. As we age, the process of bone breakdown can begin to overtake the bone renewal process, which is why it is important to ensure that our calcium intake is adequate.Research conducted by CSIRO and the University of Adelaide found that one in six Australian adults avoid milk and dairy foods. The vast majority of participants reported their reason for avoiding dairy was to avoid the gastrointestinal symptoms they associated with dairy foods1.When we think of how to get more calcium in our diet, we often think of dairy products such as milk, cheese or yoghurt. Calcium is more concentrated in dairy foods than any other food groups, however, calcium also occurs naturally in a wide variety of delicious foods that aren’t dairy. The recommended dietary intake (RDI) of calcium for Australian adults is 1000mg, which is generally achievable with a daily serving of yoghurt, a glass of milk and a serving or two of good cheese.But what about those people who can’t tolerate dairy or those who avoid dairy products for ethical reasons? Are they still able to keep up their calcium intake through food? Well the answer is ‘yes’. There are plenty of delicious foods that can help to keep our calcium levels up and they’re dairy-free!Leafy greensThere are a variety of vegetables which are a great source of calcium, however, they can be high in oxalates which may inhibit calcium absorption, so try to get your calcium from a variety of sources, not just vegetables. Great vegetable sources of calcium are: Spinach Kale Broccoli Bok choy Nuts and SeedsMany nuts and seeds are naturally high in calcium and make a great snack or addition to salads or muesli. Those especially high in calcium are: Chia seeds Almonds Sesame seeds Walnuts FishFish with edible bones are a healthy source of calcium. The canned variety are super convenient and are a tasty addition to green leafy salads or simply atop your favourite cracker. Salmon Sardines Beans and LentilsThere are many varieties of beans and lentils which are not only extremely versatile but great sources of dairy-free calcium. Try a spicy chickpea curry or a lentil burger with homemade hummus. Chickpeas Lentils Red Beans White beans So, if dairy isn’t part of your diet, don’t panic, you’re not destined to a life of brittle bones. There are many healthy choices available when it comes to non-dairy sources of calcium, try a few of the suggestions above and eat your way to healthy, strong bones!References:Yantcheva B, et al. (2015). Food avoidance in an Australian adult population sample: the case of dairy products. Public Health Nutrition (19)9, 1616-1623. doi.org//10.1017/S1368980015003250Nutrient Reference Values – National Health and Medical Research Council

NUTRITION

How To Meet Your Calcium Needs Without Dairy

You may have experienced muscle pain, for example, when you have exercised too much and overworked your body, it can be so intense that it makes any physical movement difficult.This is a classic acute scenario of temporary muscle pain; however, muscle pain can also be a chronic condition for many people as well.Muscle pain occurs when microscopic tears are created in the muscle tissue after exercise or intense activity and often are associated with pain to the local area. The body then sets about to repair and rebuild the muscle tissue. It is this process of breakdown and repair that helps to build and strengthen muscle tissue.Muscle pain beyond exercise can often be problematic and chronic. There are sometimes other reasons for muscle pain, which may include inflammation, arthritis, repeated muscle cramps, flu or chronic illnesses. In this instance, further action may be needed to help relieve muscle pain.Let’s look at some natural remedies for muscle pain: Epsom salt baths – Epsom salt is an inorganic salt called magnesium sulfate. When you bathe in magnesium it can greatly benefit muscle pain. As your skin is warmed up through hot water your pores dilate and magnesium is absorbed into the body. Magnesium is a great way to relieve muscle cramps, aches and pains and calm the nerves. Cold compress – When muscle pain is intense applying a cold compress such as a soft ice pack or bag of frozen peas can help to reduce pain and swelling. A cold ice pack can help numb nociception (pain) receptors to pain, decrease circulation and decrease metabolic activity. Cold showers– Whilst you may cringe at the thought of dipping your painful muscles into cold water, new research has revealed the benefits of cold water immersion or showers for the regulation of pain. A human study concluded that we can activate areas of the brain associated with pain suppression in the periaqueductal grey area (PAG) using special deep breathing techniques and cold water.* This part of the brain (PAG) is part of the autonomic nervous system (ANS) an area previously thought impossible to actually control.If this is appealing to you, it is best to build your resistance up to cold water, starting with cool or slightly warm water first and build up to a cold water over a number of weeks. Have a shower every day or every other day. Gentle stretching – Slow, purposeful, gentle stretching can help to relieve stiff painful muscles. Only do gentle stretching to your ability or as far as you feel comfortable. Move slowly with your stretching and hold each position for 30-90 seconds. You should not be in more pain than when you began. Super anti-inflammatory foods – With chronic muscle pain there is often inflammation. So, try including foods which have an anti-inflammatory effect on the body, some may include blueberries, fatty fish such as; salmon, sardines and mackerel, avocadoes, olive oil, coconut oil, almonds, and walnuts to name a few. Magnesium – Magnesium is a micronutrient and important mineral required in over 300 enzyme reactions within the body. Magnesium is required for muscle and nerve function. Magnesium can help relieve muscle ache, pain and soreness. You can take a magnesium supplement or in food sources such as dark chocolate (70% or higher), avocadoes, dark green leafy vegetables and Brazil nuts are a few examples. Deep breathing – When pain is intense or prolonged and chronic. Deep breathing or relaxation techniques may help to modulate the pain response and perception. Deep breathing helps to reduce the stress hormones in the blood, regulate the immune system response and allow muscles to relax. There are a number of styles of breathing techniques, however the most popular requires you to: slowly breathe in deeply through your nose and slowly exhale through your mouth. Repeating this cycle breathing 5-10 times. You may notice with each inhale you breathe slower and for longer. This type of rhythmical breathing can help you feel relaxed and calm. When you are in muscle pain, your body is telling you to take notice. It may be in a state of repair and recovery or chronic muscle pain may require you to take more assertive action and seek health professional advice. Only you can understand the intensity of your pain and some of these natural remedies may lead you on the path to recovery.Reference: *Otto, M et.al, 2018, Brain Over Body – A study on the willful regulation of autonomic function during cold exposure, Wayne State University, Michigan, USA

FITNESS

7 Natural Ways To Relieve Muscle Pain

There is nothing better in winter than a nice warm hearty soup. It is like a warm hug when the air is cold, frost is on the ground and the winds are blowing. Try these soups to keep warm this winter:Warming Ginger & Pumpkin SoupServes: 4-6Ingredients: 1kg pumpkin - chopped, peeled and deseeded 2 Inch fresh ginger – grated 1 tspn olive oil 1 carrot- large, chopped 1 onion – large, chopped ½ cup red lentils 1 tbspn tamari (salt, yeast and wheat free) Salt and pepper 1 litre water ½ Massel vegetable stock cube Method:1. In a large heavy pot place sauté ginger and onion on a medium heat2. Add the carrot, pumpkin and red lentils3. Then add the tamari, water and stock cube and cook for 30 minutes4. Once vegetables are soft let cooled a bit use a food processor or a hand blender to create the desired smooth consistency.Enjoy!Chilli Tomato and Lentil SoupServes: 2-4Ingredients: 1 onion- large, chopped 2 birds eye chilli- finely chopped 1 tspn olive oil 400g X 2 can tomatoes - chopped 125g red lentils (dry weight) 2 cups Massels vegetable stock Pepper and salt Handful fresh Basil leaves – chopped Method:1. In a large pot place in the oil and sauté the chilli and onions on medium heat.2. Add the tomatoes and break them up slightly.3. Rinse the lentils and drain and add them to the tomatoes.4. Stir in the stock and season with pepper and salt.5. Bring the boil for 30mintues, once the lentils are tender and slightly thickened.6.Remove from the heat and add the fresh basil.7. It can be blended with a hand blender if desired for a smoother consistency.Spicy Black Bean & Chicken SoupServes: 2Ingredients: 2 tbsp olive oil 2 cloves of garlic Small handful of coriander leaves – chopped Juice and zest of 1 lime 2 tsp ground cumin 1 tsp chilli flakes 400g can chopped tomatoes 400g can black beans (drained and rinsed) 600mls chicken stock 175g kale leaves – shredded 250g free-range chicken – cooked and shredded Method:1. In a large heavy pot place, the oil and gently cook the garlic and lime zest and on medium heat.2. Cook for 2 minutes and add the cumin and chilli flakes.3. Add a can of tomatoes, beans and chicken stock.4. Bring to the boil for 10-15minutes.5. Using a potato masher roughly crush the beans in the pot.6. Stir in kale and chicken simmer for 5-8 minutes.7. Add the lime juice and coriander.8. A little more water can be added if required.Enjoy!

RECIPES

Winter Warming Soups

There is nothing better in winter than a nice warm hearty soup. It is like a warm hug when the air is cold, fros...

Ahhhh, a good night’s sleep, there’s nothing better is there? Well no, but for some people, sleep just doesn’t come that easy. If you find it hard to get your hard-earned forty winks, then keep reading.Sleep is super important. Good quality sleep helps to keep our mental and physical health in peak condition. It’s also important for our safety too, it’s hard to keep your eyes on the road when you’re constantly yawning or imagine trying to climb a ladder safely or chop vegetables with a razor-sharp knife when you can hardly keep your eyes open!When we sleep our bodies are busy repairing tissues and blood vessels, our immune system is producing cytokines to help keep us safe from infections, our cortisol levels are lowering so our stress levels don’t go through the roof and our brain is busy sorting through all the information that it had processed that day. It sounds exhausting! But what if you have trouble sleeping? Try these ideas to help you get back into a regular sleep pattern and make the most of all the benefits that great sleep brings.7 Essential Tips To Help You Get Back Into Regular Sleep1. Address the Stress!!Often people think that they have a sleeping problem, when in fact they may actually just be stressed. When you have a lot on your mind, your body tenses up, making it extremely hard to ease into a relaxing sleep. The first step to fixing the problem is to work out what is causing the stress and address it, this isn’t always as easy as it sounds, plus, stress doesn’t always come from an obvious cause. If you can’t pinpoint a particular source of your stress, try some relaxation techniques such as yoga or meditation.2. Write down a planIf you have things on your mind, write them down before you go to bed, don’t let them linger on your mind. Make a plan of what you need to do the next day to get things done and crossed off your list. It can often be comforting just to know that you have made a start, then your mind can start to focus on getting you to sleep, rather than that thing that you were supposed to do but forgot.3. Clean your room!Don’t underestimate the power of a clean room. If your bedroom is a dustbowl, full of clutter or has poor air circulation, it’s not surprising that you can’t get a good night’s sleep. Give your sleeping quarters a regular clean, ensuring that there is minimal dust to irritate your nose and lungs as you sleep. Clear away clutter and unnecessary ‘stuff’ that takes up space. Weather permitting, open a window and let in some fresh air. Make your bedroom a technology-free zone, get rid of the computer, TV or bunch of phones and tablets that may be on constant charge, put it all in another room where it can’t cause a distraction.4. Get some sunlightYour circadian rhythm is your internal body clock linked to your natural sleep/wake cycle. Sometimes this rhythm can go out of whack and we find ourselves wide awake at night and sleepy during the day. Natural sunlight is known to have a positive impact on our circadian rhythm, basically training our bodies to be awake during the day when there is light and preparing for sleep once the sun has set and outside has become dark. Being stuck indoors all day with limited sunlight can confuse our natural circadian rhythm, so ensure to get a good dose of sunlight each day.5. Take a moment for yourselfIf you have been running around crazy all day with work, the kids, the grandkids, the shopping, whatever, then you need to take a little time for yourself. Treat yourself to a calming cup of herbal tea, read a few pages of a book that you’ve been meaning to read or simply just sit and enjoy your garden, even a simple sunset is relaxing – and it’s free.6. Watch what you eat and drinkWatch what you eat and drink in the evenings. Tea and coffee both contain caffeine and can keep you awake with their stimulating effects. Try replacing them with a relaxing herbal tea in the evening such as chamomile or lemon balm and add a slice of lemon if you feel like being fancy.7. Get helpQuality, refreshing sleep is paramount to good health and wellbeing. If you are still not getting enough sleep or continuously waking up feeling unrefreshed and exhausted, it’s time to get professional help. Improved sleep takes time, changes to your routine, diet and lifestyle can all help but it all takes time, be kind to yourself, get help if you need it and have patience.

Is Getting A Good Night Sleep Something You Only Dream About 2

WELLNESS

Is getting a good night's sleep something you only dream about?

RECIPES

Roasted Vegetable Skewers

RECIPES

Minestrone Soup

According to the Australian Bureau of Statistics, in 2017-2018, a survey showed that one in seven Australians suffered from joint pain. Taking care of your joints and keeping them healthy is the best way to keep mobile and active as we age. There are plenty of ways to keep your joints healthy, here are just a few tips.According to the Australian Bureau of Statistics, in 2017-2018, a survey showed that one in seven Australians suffered from joint pain. Taking care of your joints and keeping them healthy is the best way to keep mobile and active as we age. There are plenty of ways to keep your joints healthy, here are just a few tips.Eat Well!It’s no secret that the first step to a healthy body is a good diet, this is especially true for your joints. While there is no miracle diet for joints, there are many delicious foods, full of healthy nutrients which can help ease inflammation. Try incorporating more of these foods into your diet: Omega-3 fish such as salmon, mackerel and sardines Nuts and seeds such as walnuts, almonds or ground linseeds Colourful fruit and vegetables – the more colours, the more beneficial nutrients Green leafy vegetables, avocadoes and olives (including olive oil) Avoid fried foods, margarine and processed foods, these foods are not conducive to good health, let alone healthy joints! Maintain a healthy weightIt makes sense that if we keep a healthy weight our joints will ultimately benefit. Carrying excess weight puts further pressure on our joints, particularly weight bearing joints such as knees. Keeping a healthy weight benefits not only our joints but also our entire body and mind.Keep movingOften when people experience joint pain, they tend to stop exercising or moving as much as before due to the pain or discomfort. Joints are meant to move and gentle exercise has been shown to reduce joint pain, improve flexibility and keep your weight down. It’s also important to keep exercising to maintain good muscle tone. Strong muscles help to support bones and take the strain off joints.The type of exercise that you choose is important, it will depend on which joints are affected, however, keep it low impact and know your limits. You don’t need to be the fastest runner or swimmer, there’s no medal for who can endure the most pain! Tailor your exercises to your needs, generally low impact exercises are gentle and won’t overwhelm you. Try aqua aerobics, cycling, yoga or simply walking the dog. Take it easy, only you know what your body can handle and it’s always a good idea to speak to a health professional such as a physiotherapist for a more personalised exercise program if you need some guidance.Watch your postureBe mindful of how you are holding yourself. When part of us hurts, we tend to compensate by using other parts of our body to help out. This can lead to further joint or muscle pain, sometimes in another part of the body! That’s the last thing anybody wants!When you are walking, keep your shoulders back, when you are sitting, check that you aren’t slouching and when you are resting, ensure that your neck is supported with the right pillow. Muscle tone is important, particularly core strength. When your core is strong, your back is supported and your balance is improved, lessening the likelihood of injury.Be kind to yourselfIf you can, treat yourself to a gentle massage occasionally or seek some professional advice on learning self-massage. Sometimes a long soak in a warm bath can help ease away any stiffness, take a good book with you and enjoy a little time in your own company.Use it or lose itWe’ve all heard it a million times, the old phrase, “use it or lose it” but looking after and protecting our joints now, will pay off in the future. Joints that are under used, tend to become stiff and inflexible, limiting mobility and activities that were once enjoyed. The most important thing to remember is to keep moving, eat well and enjoy better mobility in the later years.

FITNESS WELLNESS

6 Steps Towards Healthier Joints

The World Health Organisation (WHO) describes pain as ‘an unpleasant sensory or emotional experience associated with actual or potential tissue damage’. Pain is there to alert the body that something is wrong and needs to be addressed to prevent further damage.The three stages of pain There are three different types of pain which make up the pain cycle. Each stage is dependent on the severity, duration and nature of the injury where the pain occurs.The first stage, acute pain, is often associated with nociceptive pain which is felt when the nervous system initially detects damage or potential damage to the body and sends an alert signal to the brain. This is often experienced when we touch a hot iron or slamming your fingers in the door or is even classified as the initial stage of an injury. It is highly responsive to pain-alleviating medications and usually subsides in a short time.The second stage of pain is associated with nociceptive inflammatory pain, which is when the body detects tissue damage and begins signalling the beginning of the inflammatory process. It is a more serious response and activates the inflammatory process, which is necessary to help protect and support the damaged area and begin the healing process. The immune system is activated and the presence of inflammation acts to discourage further use of the area until healing occurs. This type of pain response is experienced in situations such as broken bones, sprained ankles and back pain.The third stage of pain that may be experienced, is Neuropathic pain which occurs when there is damage or injury to the nerves themselves and is often described as burning, prickling or like an electric shock shooting pain. Neuropathic pain is difficult to alleviate unlike nociceptive pain, which responds rapidly to pain-alleviating medication. Neuropathic pain is often experienced in people with herniated or bulging discs, shingles, carpal tunnel syndrome or conditions such as multiple sclerosis.Prevalence of Pain in AustraliansUnfortunately for many Australians, pain is a daily reality. Did you know that in 2018, 3.24 million Australians were living with chronic pain?1 Over half of these people reported that the pain was so debilitating that it restricted their daily activities such as work, school or even just going to buy groceries. Pain doesn’t discriminate between age groups, the majority of pain sufferers are older Australians or those with a disability. That doesn’t mean that younger people aren’t impacted too, pain in younger children may often be overlooked due to their lack of communication skills or older children may have their complaints simply dismissed as stress or anxiety.Pain is always subjective, everyone feels pain differently, we all have different pain thresholds and tolerance levels, but pain is pain. It is your body telling you that something is wrong and it is of the utmost importance to have thorough investigations into what is causing the pain in the first place.Pain can also have an emotional impact. In Australia those who suffer from chronic pain experience depression at a rate of four times that of those who do not experience ongoing pain. Chronic pain can also have a detrimental effect on relationships and because pain is invisible, sufferers may become stigmatised or misunderstood by colleagues and friends, which may then go on to affect their social and work life.Referenceshttps://www.painaustralia.org.auhttps://systematicreviewsjournal.biomedcentral.com

WELLNESS

What is pain and the different types?

RECIPES

Sugar Detox Recipe: Guacamole

Pesto is a delicious green sauce originally from Genoa, Italy. Traditionally it is made with garlic, pine nuts, salt, fresh basil and a hard cheese such as pecorino and blended together with olive oil. This fresh sauce is then mixed into cooked pasta. However, there are many types of variations on this amazingly bright green sauce and there is nothing better than fresh homemade pesto. It will keep for some time, stored in an airtight container and kept in the fridge.Classic Pesto 2-3 cloves of Garlic 1/3 cup Pine nuts – lightly roasted in the oven 1-2 large bunch of fresh Basil Pinch of Salt 60grams of Pecorino or strong Parmesan Olive oil Ideally, it is easy to make pesto using a food processor. If you do not have a food processor you can use a stick blender or mortar and pestle. Peel the garlic and combine it with the pine nuts into the food processor, blitz until it forms a smooth paste. Then add the basil, cheese, salt and a little oil, again blitz for 2-3 minutes until it is well combined. Keep adding olive oil as you go until you get the desired consistency. The pesto should be like a thick sauce and the amount of olive oil you add will give you the thickness you desire.Creamy Macadamia Pesto 2-3 clove of Garlic 1/3 Macadamias nuts – lightly roasted in the oven 1-2 large bunches of fresh Basil Salt Olive oil This version is really a creamy indulgence and vegan friendly. As macadamia nuts have a creamier, richer nutty taste and a harder nut, the final pesto is a little lumpier.Follow the basic directions as above, remembering the olive oil will give you the desired consistency.Super Green Pesto 2-3 cloves of Garlic 1/3 cup of Walnuts – lightly roasted in the oven 3 cups of Kale – chopped and packed Salt 1 Lemon – juiced Olive oil Place the garlic and nuts into a food processor until blended. Add the kale, salt and lemon juice. Blend it a little again, then add the olive oil and blitz until to achieve the desired consistency, adding more olive oil as you go.Pesto can be tossed through warm pasta, zoodles (zucchini noodles), spread onto your favourite toast or onto some steamed veg. It is really so versatile.Here are some other substitutes which can be used: Pine nuts – using other nuts or seeds to achieve a creamier or stronger taste. You can use walnuts, pecans, cashews, brazil nuts and pumpkin seeds, to name a few. Olive oil – You can experiment with other good clean oils such as macadamia oil, hemp oil, avocado, coconut or a combination of a few. Basil- whilst basil has a distinct classic taste you could try some other greens such as: parsley, coriander, sage, Thai basil or other leafy greens. Or even try adding some chilli to give your pesto a kick!Benefits of some Pesto ingredients:Garlic is a great addition to any dish. It can help to support and enhance your immune system. Garlic really is great for the upper respiratory system.Basil is native to the South-East regions of the world, although many European countries have adopted it as their own. Basil is high in vitamins C, K and A. It also has good levels of manganese and iron.Good fats found in nuts, oils and seeds having varying levels of Omega 3, 6 and 9. Macadamia nuts and almonds have the highest content of Omega 3. Good or healthy fats have a positive effect on the immune system by reducing pro-inflammatory markers and modulating immune cell response.Make sure you eat healthy, real, fresh foods to help support your immune system and try some of these great pesto recipes!

RECIPES

Green Pesto Recipes

PEA is known by many names including palmitoylethanolamide and palmidrol. PEA is a fatty acid molecule known as a cannabinoid, which is naturally produced in the human body in response to pain and inflammation, it also helps to support the myelin sheath around nerves which is essential for healthy nerve function. PEA is produced on demand and subsequently utilised within the cell where injury, inflammation or tissue damage is detected.PEA can be found in protein-rich foods such as egg yolk and meat. It works by enhancing the body’s natural pain response while also reducing the response of the nervous system which also causes pain.Throughout our bodies exists a system called the Endocannabinoid System. It consists of a network of receptors and compounds which help to restore balance when there are pain and inflammation present in the body. Inflammation is the body’s natural response to injury. Once the body detects injury, signals are sent to the immune system to heal the injured area. This turn of events results in the area becoming inflamed and painful due to the increased blood flow that is transporting the immune and proinflammatory cells to the area. Increased blood flow also helps to carry oxygen and nutrients to the site of an injury, assisting with the healing process. Not all inflammation is productive, however, and chronic inflammation can lead to further health problems if remained unchecked.The body naturally makes its own cannabinoids (such as PEA) which lock into Endocannabinoid receptors on injured cells and exert their effects in relation to nerve pain and inflammation via a number of cellular processes. Put simply, PEA works by interacting with several inflammatory mediators naturally occurring within the body resulting in a reduction in pain and inflammation. This is a natural process which occurs in the human body. Unfortunately, PEA levels can decline due to its natural breakdown in the body and so the body’s own natural anti-inflammatory processes are not always sufficient. In some cases, where there is a history of chronic pain and inflammation, the body can become low in PEA levels.PEA works by interacting with several inflammatory mediators naturally occurring within the body resulting in a reduction in pain and inflammation.Supplemental PEA can help reduce this over activation of inflammatory activity, effectively stopping the breakdown of natural PEA made within the body and balancing the inflammatory process. It does this by mimicking the effects of the body’s own PEA and natural anti-inflammatory and pain-relieving systems.

WELLNESS

What is PEA?

RECIPES

Easy 30 Minute Chicken Curry

Although fermented foods and beverages have long been part of many cultures, some as far back as 2000 years, we are only now really seeing a big increase in popularity and consumption of these here in Australia. Whilst they may seem just like a trend to some, fermented foods and beverages have a whole host of benefits that you can reap with regular consumption. The myriad of health benefits of fermented foods and beverages is largely due to the production of beneficial bacteria and acids produced during the fermentation process. Why ferment foods and beverages? Fermentation of foods and beverages dates back to the time before we had refrigerators or electricity to store our food and beverages and had to rely on other methods to stop food from spoiling. Fermentation is an anaerobic (without oxygen) process that converts carbohydrates (such as sugar) into either alcohols and carbon dioxide or to organic acids. The process involves the presence of bacteria, yeast or a combination of the two. The bacteria and yeast are responsible for converting the carbohydrates into bacteria strains that are beneficial probiotics. This increase in beneficial bacteria or probiotics helps us in many ways including gut health and assisting to reduce bloating, indigestion and poor bowel function. There is sufficient evidence to suggest a strong connection with gut health and brain function, including focus, clarity and energy levels. Fermented Foods & Beverages – Immune Health Supporting a healthy digestive system is essential for maintaining immune functions, and vice versa. The gastrointestinal system is a passageway between the external environment and internal systems, being a means of access for harmful pathogens such as bacteria or viruses. The intestinal mucosa and microbiota have natural protective mechanisms which are regulated by the immune system. Around 70% of our immune system is found in our gut. Microbiota, also known as microflora is a community of trillions of live micro-organisms such as bacteria, mostly residing in the gut. The immune system and the healthy microflora of the gut have a synergistic relationship. The microflora signal to the immune system via chemical messages to receptors on immune cells that line the gut wall. These signals can elicit immune responses to various stimuli including pathogens and food sensitivities. Various factors of the modern lifestyle may cause an imbalance in the microbiota (dysbiosis). Dysbiosis can interrupt cross-talk between the immune and gastrointestinal systems, causing immune dysregulation, altered immune responses and increase susceptibility to pathogens and infections. Fermented foods and beverages consumed through our diet help to maintain healthy gut microbiota. The fermentation process increases the level of nutrients and so these foods become nutrient powerhouses containing probiotics, fibre, antioxidants, vitamins and minerals. The probiotic cultures found in fermented foods help the gut to restore healthy microflora balance and support the growth of healthy intestinal microbiota. Research displays that probiotics have beneficial effects on intestinal health and microflora balance. This supports healthy cross-talk between the immune and digestive systems and therefore helps to support immune health and function. So, what are some of the popular fermented food and beverage options? Kombucha Kombucha’s popularity has been growing rapidly with this drink now being available almost anywhere, from health food stores to cafes, restaurants and even convenience stores. Homebrewing has taken a shift with many people now brewing kombucha at home, in a relatively simple fermentation process. You may actually be surprised to learn that kombucha is not a new creation, but in fact, has been consumed for approximately 2000 years. It is believed to have started in China or Japan. Kombucha is a probiotic and nutrient-rich drink that is made from adding a SCOBY (a symbiotic colony of bacteria and yeast) to green or black tea and fermenting with sugar. The good news is that the sugar is needed in the fermentation process and the majority of it (around 90%) is actually utilised during this process so the end product is actually a low sugar drink. (Do keep an eye on the label however as some mass-produced products may have sugar added to the drink to help with flavour). What is SCOBY? SCOBY is the living culture that is added to the tea and sugar, often referred to as “The Mother” as it is responsible for turning the tea to “kombucha”. SCOBY is a blob-like disc that covers the surface of the liquid and provides a seal to prevent air from entering the liquid, ensuring the fermentation happens in an anaerobic environment. Benefits of Kombucha? Apart from the wonderful probiotic benefits of this drink already discussed, kombucha is naturally high in antioxidants which assist us in fighting free radicals that may damage our cells. When kombucha is made from green tea, it will contain the powerful antioxidants known as polyphenols. Polyphenols have long been documented as important antioxidants. Another wonderful benefit of consuming kombucha is that it is high in acetic acid due to the fermentation process. Acetic acid may kill potentially harmful microorganisms in our gut, further assisting gut health. Kefir Kefir’s popularity may not be as widespread as kombucha in Australia; however it is very popular in the Middle East and Europe with its numerous health benefits make this cultured, creamy product a great addition to your diet. Another great thing about kefir is it can be cultured from dairy and non-dairy making it suitable for most people. The milk-based kefir is generally well tolerated by most, even those with sensitivities to lactose as it contains the lactase enzyme needed for proper digestion of the often-troubling lactose. Kefir is similar in texture to drinking yoghurt, with a tart, slightly effervescent refreshing taste that has been long used throughout the Middle East, Eastern European and Russian cultures. Like kombucha, kefir is naturally high in probiotics, but also has a broad spectrum of yeasts making it very nutritious and a beneficial addition to your diet. Like any fermented product, there are specific bacterial strains needed to produce individual products. In kefir’s case, it is the kefir grains that are used to create it. These grains contain both bacteria and yeasts, in white/yellow grain-like clumps. The grains are what is needed for the milk to ferment, and the beauty of these grains is that once the fermentation process has finished, they can be strained from the mixture and reused to make new batches. Sauerkraut Sauerkraut translates to “sour cabbage” in German and is a fermented cabbage dish that has been widely consumed throughout Central Europe for hundreds of years and is widely known, even here in Australia. Sauerkraut not only provides beneficial probiotics and antioxidants, but it is also a great source of fibre and is low in calories. Keep in mind, however, it can be high in sodium as salt is one of the main ingredients in this dish, so stick with smaller serving size, having it as a snack or a side dish.

Fermented Food And Beverages To Boost Digestion And Overall Health

NUTRITION

Fermented Food & Beverages To Boost Digestion & Overall Health

Probiotics are the new "power word" for health. Whilst, we have known about probiotics for over 25 years, in recent years more research and studies have been conducted into their health benefits.So, what are probiotics?Probiotics is a collective term used to describe bacteria or another micro-organism that dwell in a microbiome (environment) which promotes the health of the host in which they reside. We also now know that probiotics require the right environment to survive and flourish.The microbiome of the intestinal system is promoted or enhanced by the right environment. It is the role of prebiotics to do this job. Prebiotics are soluble or non-soluble dietary fibres that help encourage the growth and development of probiotics. They are truly probiotics best friend!Did you know that probiotics work beyond the scope of your digestive system?Probiotics are a significant contributor to your whole immune system. Your digestive system harbours about 70-80% of your immune cells, so it is really important that you have a healthy gut to support your immune system. There are in fact, many species of probiotics and some have been extensively researched for their specific action on the immune system and for the benefit of some health issues.Top benefits of Probiotics and Prebiotics:1. Provide a barrier to harmful pathogensWe live in a non-sterile world and your body and digestive system is the same. Daily, we come into contact or ingest foreign pathogens which challenge our own immune system. Sometimes, our immune system can recognise certain invaders and quickly deal with the fall-out to help us stay healthy, whilst some other invaders may be new and more difficult to contain. Probiotics are our own microbes which live all over us to protect us. They can be found on our skin, mouth, nose, bowels and of course in our digestive system. One great job that our friendly microbes can do is provide a barrier to these invaders. They can crowd out harmful pathogens and prevent them from sticking around, they arrest and inhibit invaders from causing harm and can expel them out through our digestive, respiratory or urinary system. Leaving our immune cells to deal with more important jobs in our body.2. Keep a healthy balance of good bacteria in our gutPrebiotics are really our probiotics best friends! Prebiotics provide fibre as a food source for our probiotics to grow. Prebiotics contribute to keeping the right balance of probiotics in the gut. If we have the right balance of probiotics, then pathogenic invaders cannot dominate. Often foreign invaders can cause disruption by disturbing the environment in our digestive system and the colonies of good bacterium.3. Keeping a healthy colonyProbiotics have a unique ability to look after themselves. It is often the job of certain probiotic strains such as Lactobacillus casei, Lactobacillus paracasei and Lactobacillus brevis to name a few, to help support their probiotic colonies by maintaining the environment and the function of fellow probiotics species.4. Direct Immune supportThere are many species of probiotics which can have a specific action. Bifidobacterium bifidum and Bifidobacterium infantis provides a direct barrier to foreign invaders and can support the immune system in reducing the frequency and duration of illness. Bifidocbacterium lactis although has similar actions to its fellow family strains, it can also increase specific immune cells, immunoglobulin IgA and serum IgG. Lactobacillus rhamnosus, Lactobacillus reuteri, and Lactobacillus paracasei support the immune system by stimulating anti-inflammatory cells response and activating gut immune cells. Lactobacillus casei can support immune system health by increasing the production of lymphocyte cells and Natural killer (NK) cells. Both components of our innate immune system.Probiotics have many actions and just like our immune system, are extremely complex. Support your immune system by supporting your gut health to keep your body strong and resilient.

NUTRITION WELLNESS

Top Benefits of Probiotics & Prebiotics- Nature’s Internal Guardians

Your Immune system is a complex defence mechanism which protects your internal organs and body from foreign invaders and infections. It is highly organised and strategic in how it defends you. It comprises of a number of different cells, proteins, tissues and organs throughout the whole body. Just think of it as your personal police force (immune system) protecting your home (your body)!SpleenThis organ is vital to your immune system. It helps to filter old red blood cells but more importantly synthesises white blood cells and T lymphocytes and is a place of storage for these cells. White blood cells are your body’s immune cells and T lymphocytes are immune cells that help your body fight infections.Thymus glandThis small gland located near the top of your sternum, it is often a forgotten organ. It actually starts to shrink when you reach puberty and completely disappears by the age of 65years. However, the thymus gland is the location in which T lymphocyte cells develop and mature.Lymphatic system and lymph nodesThis system is throughout the whole body, comprising of a tubular network and small collections of cluster tissue (lymph nodes) in which foreign bacteria or virus are sent to be destroyed. Your lymph nodes are located in your neck, armpits, groin and the largest collection is in your digestive system. When your body is fighting an infection your lymph nodes swell because the immune system is fighting the foreign invader and sending it to the nearest lymph nodes to isolate and destroy it.Bone marrowBone marrow is the soft tissue within all bones. Bone marrow plays a major role in the immune system by producing all blood, platelets and white blood cells of the body.White blood cellsThese are the key defence cells of the immune system. There are many types of immune cells which come under this category. They travel throughout the body looking and scouring for foreign invaders, ready to pounce and attack.AntibodiesThese cells of the immune system help your body fight infections or toxins that foreign invaders produce. They flag these invaders or toxins and then call on other immune cells to come destroy and remove them.SkinThe skin is the largest organ in the body. Whilst, we may obsess over how it looks, its main role is to protect us from the outside world via its water barrier properties. The skin protects the body from bacteria by excreting oil which has an antibacterial action.Mucous membranesMucous membranes are located throughout your whole body. One of the many roles of our mucous membranes is to protect us via the secretions they produce.Mouth, nose and eyesSaliva, tears and mucous help to prevent the adherence of various pathogens and toxins and stops them from taking hold. Tears also have a mild antibacterial property, should an invader be brushed into your eyes.TonsilsYour tonsils are located at the back of your mouth and help to protect your throat, respiratory system and digestive tract. Your tonsils are part of your lymphatic system. When the tonsils are swollen or inflamed they are usually fighting an infection.Digestive tractYour digestive system is lined with mucous membranes and contains antibodies throughout it. Whilst your stomach is very acidic and can kill any microbes that enter it. Your large intestines contain a collection of microflora or friendly probiotic bacteria which prevent foreign microbes to establish a stake hold.LungsThese two large organs are susceptible to airborne invaders, however the lungs and airways contain fine hairs which trap invaders. The mucous membranes also produce mucous to trap and expel any foreign objects via the body by coughing.Genitourinary SystemThe bladder and genital system is also lined with mucous membranes which produce a mucous that helps to prevent harmful substances from sticking to any of the tissues. The mucous also helps to expel any invaders.As you can see, the immune system is a very complex system that keeps our whole body healthy and free of infection. There is no one magic pill or remedy that helps specifically with immune system health in the way that keeping your entire body healthy does. Maintaining your body’s overall health and wellbeing through lifestyle, diet and exercise can contribute to the healthy functioning of your immune system.

WELLNESS

Immune System 101

There are many natural immune boosting remedies you can take to help get you through any allergy season. Allergies are a common chronic condition in Australia. In 2010, approximately 4.1 million or about 20% of the population suffered with at least one allergy.*Whilst, you may first think of a nut allergy, an allergy can include other substances as well. Some allergenic substances or allergies may include food, insects, animals, dust and chemicals. Some allergies are life threatening which cause an immunological anaphylactic response and this is a medical emergency.Here are some handy tips and remedies to help support your immune system and keep your allergies at bay:RosemaryRosemary is a European herb known for its culinary use and aroma. However, rosemary has been long used in Western Herbal Medicine for health ailments and conditions. One active ingredient in rosemary, rosmarinic acid has been shown to help reduce the inflammatory response and exert is the antioxidant activity by suppressing certain white blood cells and allergic antibodies.Vitamin CVitamin C maybe a household product for the common cold or flu, however, it has other powerful actions on immune health too. Vitamin C can reduce free radical damage to your body and it also supports immune system function if you are experiencing allergies.Stinging nettleStinging nettle is a wild European weed. If brushed up against its fine prickly hairs it can give you an itchy, stinging rash commonly known as nettle rash. However, just as it can quickly give you a rash, it can also appease it as well. Boiled leaves can be consumed as a tea to help relieve what it has caused! Stinging nettle is very high in minerals and nutrients including vitamin C and iron. It has an anti-inflammatory action and can help to provide support for allergies.Albizia lebbeck (Powder puff tree)This tree is native to Indochina and is also found in Northern Australia. It has long been used in Ayurvedic Medicine for respiratory health conditions. It also has a long history in many Traditional Medicine paradigms to help support the immune system in those suffering from allergies including hay fever.Omega-3 Fatty acidsOmega-3 fatty acids from fish oil have been a long time favourite for its anti-inflammatory action. But how does it help allergies specifically? When an allergy takes hold, our immune cells are over-activated. Omega-3 fatty acids help to regulate and decrease inflammatory cell production.ProbioticsBeneficial bacteria are widely known to help support immune system health. Although, you may think they only reside in the gut, they are actually present inside and outside of us. If prone to allergies, then always consider your gut health as 70-80% of your immune system cells live in your digestive system. These friendly bacteria need to be looked after and taking a regular probiotic during or before allergy season may assist your immune system response.Consider some of these natural immune-boosting remedies, before your allergy sets in!Reference:www.allergy.org.au Venkastesh, P et.al, 2010 Anti-allergic activity of standardised extra if Albizia lebbeck with reference to catechin as a phytomarker, Immunopharmacology and Immunotoxicology, 32(2):272-6

HERBAL MEDICINE WELLNESS

Natural Immunity Boosting Remedies for Allergies

Used by ancient healers through to modern-day herbalists, herbs have always played an important role in building resistance and supporting healthy immune systems, particularly through the cold and flu season. Many herbs which were popular centuries ago are still as popular today. Below are just a few herbs that may help to keep your immune system strong and keep those cold and flu symptoms at bay.Andrographis (Andrographis paniculata)Andrographis paniculata, a traditional Ayurvedic herb, is highly valued in India for its medicinal properties. Because it grows so abundantly in hedgerows and gardens, the plant is commonly used as a household remedy by locals. Often referred to as ‘the king of bitters’ the herb has also gained popularity in both Western Herbal Medicine and Traditional Chinese Medicine (TCM) for its affinity for the immune system. When used in TCM, Andrographis paniculata, may help to reduce excess chest phlegm and coughs, similarly, in Western herbal medicine the herb is used to aid in reducing the symptoms of common cold and ﬂu, while also supporting over all immune health.While it has a wide array of traditional uses, Andrographis paniculata is now recommended and used widely in modern times to aid in the treatment of common colds & flu, helping to relieve the severity of symptoms such as cough, runny nose and fevers. Taken at the first onset of symptoms, Andrographis helps to improve the immune response and shorten the duration of common colds and flus, helping you to get back on your feet sooner.Astragalus (Astragalus membranaceus)Astragalus membranaceus is one of the most important herbs used in Traditional Chinese Medicine. There are many species of Astragalus, over 2,000 in fact, however most herbal supplements utilise the species Astragalus membranaceus. The root of the plant is used as it contains the majority of the active plant compounds responsible for the medicinal actions.Used for centuries in Traditional Chinese Medicine, the herb’s main benefits are centered around immune support and vitality. Modern Western herbal medicine still uses the herb for such indications, including relieving the symptoms and reducing the duration of the common cold. It is also a highly regarded herb used to assist with recovery after illness.Reishi Mushroom (Ganoderma lucidum)Not only are mushrooms known for their culinary uses and nutritional value, some have been used for their medicinal properties throughout history and across many cultures. The most valued medicinal mushrooms generally come from Asia. Ganoderma lucidum is a species of mushroom which grows throughout the world and is typically found growing at the base of living trees. With its kidney shaped caps and fan-like appearance, it can be found on its own or in small colonies.In China, Ganoderma lucidum is known as ‘Lingzhi’ and has been prized for its immune enhancing properties for over 2000 years, this popularity quickly spread throughout the world. Today, it is commonly known as Reishi mushroom, a name given to the mushroom by the Japanese. Ganoderma lucidum naturally contains many active compounds which are responsible for enhancing the body’s natural immune response.Enjoy the changing seasonsThese are just a few of the many herbs offering immune support to keep us strong through the colder months. Find a herb that works for you, eat well and exercise and rug up to enjoy the cooler months ahead.

HERBAL MEDICINE NUTRITION

3 essential herbs to support your immune system

Our most powerful weapon against infection is a strong, healthy body. Our bodies are amazing with their own inbuilt defence systems that go into to battle for us automatically, but it is up to us to provide our bodies with the nutrients to keep these systems operating at their peak. Our bodies require a constant supply of nutrients to fuel each cell in our body, enabling our immune system to operate effectively. The best source of nutrition comes from a diet full of fresh fruit and vegetables. We are lucky to live in a country where fresh fruit and vegetables are in constant abundance. The first step in supporting your immune system should start with improving your diet and a trip to your local farmers’ market or the grocery section of the supermarket. On your next trip, toss a couple of these deliciously healthy fruit and veggies in your basket, or perhaps all of them.GarlicIt’s no secret that garlic is well known for its use in supporting the immune system and for fighting infections. Its natural sulfur containing compounds make it a perfect addition to the diet, not only for flavour, but for its medicinal value too. It makes a great addition to homemade salad dressings, marinades or rubbed over slices of toasted baguette before adding chopped tomatoes for a tasty bruschetta. Try crushing some fresh garlic over your next batch of veggies prior to roasting them, add thin slices to a simple pasta dish or add chopped garlic to your next stir-fry.GingerGinger is full of natural antioxidants, perfect for keeping the body healthy. Ginger has anti-inflammatory properties which makes a great addition to hot drinks when we feel that first little tickle in our throats. Try making a soothing, warm drink by adding a few fresh slices of ginger along with some lemon slices and raw honey in a mug, sip slowly and enjoy. Fresh ginger also makes a great addition to fresh juices, try adding celery, carrots, beetroot and a knob of ginger for a powerful punch of goodness!Garlic and Ginger also make cracking additions to a big bowl of homemade chicken soup. Add a bunch of green veggies and parsley for some extra vitamin C and you have a hug in a bowl!Citrus fruitOranges and lemons are full of vitamin C and delicious in so many ways. Vitamin C degrades quite quickly once the fruit is cut, so fresh is best. Vitamin C has been shown to reduce the duration and severity of common colds so keep some fresh lemons or oranges on hand. A glass of freshly squeezed orange juice is delightful and jam packed with vitamin C but a warm drink, such as the ginger, lemon and honey drink mentioned above is great when you are feeling a little under the weather and in need of a vitamin C boost.BlueberriesLike most deep hued fruit, blueberries are jam packed with nutrients such as antioxidants. Antioxidants play an important role in our body, particularly when it comes to immune health. Fresh blueberries are fun to eat and freeze well so that they can be enjoyed all year round. Throw some in an antioxidant filled smoothie with your favourite fruit, add a handful to a fruit salad for an amazing colour burst or include them in your next pancake batter for a burst of flavour with each bite.BroccoliThere’s no doubt a lot of parents have told their kids to ‘eat your broccoli’ at some point and with good reason. Broccoli is bursting with antioxidants and other nutrients which make it a nutritional powerhouse. Broccoli is part of the brassica family which also includes Brussels sprout, kale and cauliflower, these vegetables naturally contain an array of plant compounds which have demonstrated benefits for the immune system. Broccoli can be enjoyed lightly steamed, added to stir fries or for something a little different, try adding broccoli to your next tray of roast vegetables.Pomegranates Like blueberries, the brilliantly coloured pomegranate can attribute its amazing jewel colour to its powerful antioxidant content. Full of natural compounds called polyphenols, pomegranate provides more antioxidants than red wine and green tea. To get the most out of your pomegranate, cut the fruit in half and give a slight squeeze, gently easing out the ‘jewels’ or seeds. These make a beautiful addition to salads, couscous dishes, juices or simply enjoyed on their own.Green leafy vegetablesLeafy greens are a valuable addition to any healthy diet. The darker, the better as the deep colour generally accompanies a denser concentration of nutritional compounds. A large percentage of our immune health is reliant on good gut health and because green leafy vegetables are also a fantastic source of fibre, they ensure that the digestive tract continues to function properly. Leafy green veggies are best eaten fresh to retain their nutritional value, however, they are still beneficial lightly steamed or quickly stir fried. Why not try a handful of spinach leaves in your next smoothie or juice?AvocadosAvocados contain one of the highest levels of the super antioxidant, glutathione. Glutathione has been extensively researched and shown to help in the prevention of some diseases. Avocados are also high in health promoting monounsaturated fats, or ‘good fats’ which also gives for its smooth and creamy texture. Use avocados to replace butter on your sandwiches, toss a few cubes over your salad or enjoy a homemade guacamole with veggie sticks for any easy snack.Plant proteinPlant based protein from sources such as chickpeas, beans and lentils are full of health giving nutrients. Our immune system relies on protein so a good, clean source of protein is essential for good health. Chickpeas, beans and lentils are also super convenient as they are extremely versatile in recipes. Dried or canned, they made great additions to casseroles and curries, yet they are also tasty as an ingredient in salads and dips. Try making your own hummus from chickpeas or a spicy lentil curry to help keep your immune system in great shape.TomatoesTomatoes come in all shapes, colours and sizes, but they all contain an abundance of immune boosting goodness. Tomatoes are naturally full of antioxidants, including beta carotene, vitamin C and vitamin E which all help to protect our cells against oxidative damage. It’s easy to incorporate tomatoes into your diet, they make a great base for sauces, soups and casseroles, not to mention an essential addition to salads. Try dicing a few different coloured tomatoes and tossing with a little extra virgin olive oil, torn basil and a sprinkle of salt to make a tasty, healthy salsa full of immune boosting nutrition.

NUTRITION

10 fruit & veggies to support your immune system

The best part of eating seasonally is that you get the best tasting, healthiest food available at that particular time of the year. While Australia produces a wide variety of fresh fruit and vegetable crops all year round, there are some products which may only grow for a few months of the year. In these circumstances, growers may keep excess produce in cold storage so that consumers are able to purchase Australian produce all year round. The reality is that much of the produce that ends up on your kitchen tables may have been already stored for months. When purchasing fruit and vegetables which are not in season you need to consider how the produce was manufactured, for example; was it picked unripe, put into cold storage or gassed to ripen? If the produce was purchased from a supermarket, then the answer will almost surely be a resounding ‘yes’.The experts believe that the nutritional value is likely to be unaffected, however any change in taste and flavour may put this belief up for debate.Most fruit and vegetables reach their nutritional peak and perhaps their best flavour profile when they are ripe and ready to be harvested. For example, the redder a red tomato is, the more beta-carotene it contains.When produce is in season locally, the relative abundance of the crop usually makes it less expensive. If you’ve ever tried to buy cucumbers in winter or oranges in summer, you’ll know what I mean.When you purchase fruit and vegetables in season you will be surprised at the variety that each season brings.Winter:Winter is the time for oranges, however there are other fruits and vegetables available such as: Custard apple, grapefruit, mandarin, lemons, quince and tangelo. Winter also has a great variety of vegetables for winter warmer meals such, broccoli, brussels sprouts, cabbage, cauliflower, lettuce, leek, potatoes, radish, rhubarb, spinach and turnips.Spring: In spring you will find delicious fruits such as: Bananas, blood orange, grapefruit, mango, lemons, papaya and pineapple. A variety of colourful, nutritious vegetables such as artichoke, asparagus, broad beans, broccoli, cauliflower, fennel, leeks, mushrooms, , peas, silverbeet, spinach, and beetroot.Summer: In summer you won’t be able to resist: Bananas, blackberries, blueberries, cherries, grapes, melons, nectarine, passionfruit, pineapple, raspberries. The variety of vegetables for summer salads include asparagus, beans, capsicum, celery, cucumber, eggplant, lettuce, radish, squash, zucchini and zucchini flower.Autumn: Autumn is the best time for: Apples, bananas, figs, grapes, kiwifruit, lemons, melons, nectarines, peaches, pears, persimmons, plums and quinces. Autumn vegies include Asian greens, broccoli, , beans, cabbage, carrot, cauliflower, cucumber, eggplant, ginger, lettuce, onion, parsnip, potato, pumpkin, sweet potato, turnip and mushrooms.So next time you are choosing which fruit or vegetables to buy, try choosing those that are in season, remember they’re generally the cheaper ones found at the front of the store and you’ll be supporting your local farmers as well.

NUTRITION

The health benefits of seasonal eating

"Published studies show that no other food comes close to Extra Virgin Olive Oil for the prevention and treatment of chronic disease”- Senior Research Dietician and Associate Professor of Medicine Mary Flynn, Brown University.Recently, some members of the Caruso’s Team and I had the privilege of being taken on a tour of the Cobram Estate olive groves which lie on the flat plains of regional Victoria, just south of the Murray River. The Australian Olive Industry has gained an international reputation for producing some of the freshest and finest quality Olive Oils in the world. A great achievement for local business!It was a fantastic day that started with a drive through the groves to watch the fascinating process of olive oil manufacture from harvesting through to pressing and vatting. An unrefined and uncomplicated procedure done in the absence of heat or chemicals, which can take as little as four hours and produces the freshest of oils.Fresh Extra Virgin Olive Oil is rich in Vitamin E, squalene, the monounsaturated Omega 9 Fatty Acid known as Oleic Acid, and many antioxidants and phytosterols unique to olive oil. You can taste the antioxidant content as a peppery sensation at the back of your throat. “Extra Light” or “Pure” Olive Oils do not contain these valuable constituents and are therefore much less likely to convey all of the health benefits associated with the use of fresh Extra Virgin Olive Oil.Extra Virgin Olive Oil is actually considered to be the “juice of the fruit” and when consumed at its freshest, doesn’t leave an oily residue or taste in your mouth. Rather, good quality olive oil should taste clean and fresh and remind you of the smell of freshly cut grass, citrus or tomato bush.Not only did we gain insights into how olive oil is manufactured, but we were also introduced to the team working in the Olive Wellness Institute. The Institute has dedicated itself to compiling high-quality evidence that shows the myriad of health benefits conveyed by fresh Extra Virgin Olive Oil. The main constituents conferring these health benefits are the antioxidant phenols, phytosterols, squalene and Oleic Acid.Fresh Extra Virgin Olive Oil contains over 30 different antioxidants - more than any other mainstream cooking oil - which is important, not only for protecting the valuable Omega 9 Fatty Acids found in Olive Oil but also for helping to combat free radical damage to body cells. Interestingly, one of olive oil’s most potent anti-inflammatory compounds - oleocanthal - is ONLY found in Extra Virgin Olive Oil. It is formed during the olive oil manufacturing process and is not present in the olive itself. Oleocanthal has been shown to have a mild anti-inflammatory action similar to that of some over the counter products for inflammation. Oleocanthal gives a slight bitterness to Fresh Extra Virgin Olive Oil which you can often feel on the sides of your tongue.The antioxidant phenols and the phytosterols in fresh Extra Virgin Olive Oil have been well researched and have been shown to improve the LDL/HDL (Good Cholesterol/Bad Cholesterol) ratio, reduce the oxidation of LDL cholesterol (helping to reduce the risk of cardiovascular disease), maintain healthy blood pressure and confer some antimicrobial, anti-inflammatory and antiviral activity.The squalene content of Extra Virgin Olive Oil is amongst the highest of all foods. Squalene is another type of antioxidant that is often used in cosmetic products as it may help to protect the skin. Often, squalene is sourced from sharks which are killed in order to obtain the squalene. Extra Virgin Olive Oil provides a “cruelty-free” alternative to most commercially available sources of squalene.Oleic acid has been shown to benefit cardiovascular disease by helping to maintain healthy blood pressure and cholesterol levels. Around 20mLs each day of Extra Virgin Olive Oil is enough for you to reap the health benefits. Get some on your salad, or your bread, or your roasted veggies, or your eggs, or your beets, or your avocado on toast, or your tomatoes.Did You Know?Fresh Extra Virgin Olive Oil is safe for use in cooking. The large antioxidant content of the Extra Virgin Olive Oil adds stability to the oil and will protect the valuable Fatty Acids from break down when exposed to high temperatures. When oils are heated, they produce substances known as “polar compounds”. The more polar compounds that are produced when the oil is heated, the more degraded and less beneficial to your health the oil has become. Recent studies have shown, that Fresh Extra Virgin Olive Oil produces less polar compounds when heated than any other mainstream cooking oil. For further information visit Olivewellnessinstitute.org

Healing And Health Benefits Of Olive Oil

NUTRITION WELLNESS

Healing & Health Benefits of Olive Oil

RECIPES

Cauliflower based pizza

History of Garlic Garlic is one of the oldest cultivated plants in the world. Evidence that garlic was used medicinally has been found in Egyptian pyramids and ancient Greek ruins, it even gets a mention in the Bible and it’s still as popular today as it ever was.Originating in Middle Asia, garlic has origins reaching as far back as around 2000 BC when the Sumerians are thought to have introduced garlic to China. Recognising the many benefits of the herb, it quickly became one of the most used herbal remedies in Ancient China. However, it wasn’t only the Chinese who realised the medicinal value of the pungent bulbs. Ancient Greek physician, Dioscorides, noted back in the first century AD, the value of garlic as a medicinal herb. Adding it to his Materia Medica with the note, “it doth clear the arteries” indicating early on its benefits toward cardiovascular health.During the Middle Ages when, unfortunately, plagues were a fact of life, garlic was often used as a preventative agent providing protection against diseases and other infections. The Egyptians were familiar with the wonders of garlic, giving it to their slaves to keep them strong and capable of doing the arduous work required of them.Highly sought after for both culinary and medicinal use, its variety of uses throughout the ages have ranged from the quite bizarre to simply delicious. Although the use of garlic for keeping away vampires and bad spirits might be a little hard to substantiate, there’s no denying the health benefits of garlic.The Power Of Garlic Garlic, like many plants, naturally contains a multitude of active constituents. Cleverly one of these constituents provides the plant with its own self-defence system. Once fresh garlic has been cut, crushed or chewed by insects, it produces a substance called allicin. Allicin is responsible for the distinct smell that we associate with garlic and insects hate it, so they tend to leave the plant alone. Allicin has many health benefits however it is relatively unstable, so levels will begin to decline quickly once it is exposed to air, along with any health benefits that may be associated with it.Fresh garlic may be quite unpalatable to some, whereas others may find garlic breath socially limiting so raw garlic may not always be a convenient option.Fortunately, we don’t all have to suffer from garlic breath in order to reap the benefits of garlic, there is an alternative to fresh garlic called Aged Black Garlic. Aged Black Garlic is a form of garlic that has undergone a unique extraction and ageing process in which the temperature and humidity are controlled over a specific period of time. This process results in an odourless garlic extract which is full of beneficial compounds such as S-Allyl-Cysteine (SAC). SAC is an antioxidant-rich amino acid which is very stable and has been found to play a major role in the myriad of health benefits attributed to garlic. SAC is found in abundance in Aged Black Garlic providing many health benefits including cardiovascular support, maintenance of healthy cholesterol levels and immune-enhancing properties.All in all, garlic is a powerful plant that has stood the test of time, so if you just need a bit of immune support during cold and flu season or your cardiovascular health needs attention, try garlic.

HERBAL MEDICINE

Benefits of Garlic For Immunity

Using Apple Cider Vinegar (ACV) for its health benefits isn’t a new concept, it’s actually an ancient remedy that’s been around for thousands of years. Long ago, some clever people discovered that if you fermented apples using a little yeast, then added a touch of good bacteria, eventually the end result would be a liquid, rich in acetic acid. Acetic acid is not only responsible for the distinct sour smell and taste that we associate with ACV, but it also provides the many health benefits that it is known for. How to use Apple Cider Vinegar (AVC) To fully benefit from ACV, look out for the organic and unfiltered kind, the bottle will often have ‘with the Mother’ or similar on the label. The ‘Mother’ will look like little threads or sediment that sinks to the bottom of the bottle, so best to give it a good shake before you use it. Gut power – Fermented products can boost your gut health. By providing nutrients to your gut microbiome, it may help manufacture vitamins and minerals in the gut. ACV is a fermented product; it can help boost your gut microbiome, by adding it to your daily diet. It can go a long way. Place a few drops into a glass of water and sip before you eat any foods. Bloating and wind - Low stomach acid can often result in bloating or wind. This often occurs because the food is unable to move through the digestive tract in a timely manner, the longer it remains in the system, the more gas it will produce. Taking ACV before a meal may help to improve stomach acid levels which in turn helps the food to breakdown easier and be digested effectively, providing your body with vital nutrients from the food. Banish fungus – ACV may have the power to get rid of fungal & bacterial infections. Bacterial and fungus are unable to thrive and grow in an acetic environment. You can place toes and/or finger nails into a solution of water and ACV to stop the spread and growth of fungal infections. Skin boost- ACV may act as a skin cleanser or toner and act as a barrier to unwanted microbes. Using a few drops into water as a skin wash, may help to cleanse the skin and create the right levels of acid or pH on the skin. It also has healthy bacterial properties to help with any nasty spots. Just a word of warning, it is an acid, so be gentle on your skin as too much may sting broken or damaged skin. House cleaning – Vinegar has been used as an easy chemical free house cleaner. Wiping surfaces or cleaning your fridge with vinegar gives household surfaces a clean and fresh smell. Using ACV as your household cleaner has added antibacterial benefits. Best to use ACV in a spray bottle with a dilution of water and fresh lemon juice or some lemon rind for that clean spring smell. Weight loss –There have been a number of scientific studies to show that ACV may in fact aid weight loss in a number of ways. Appetite suppressor -ACV may have the ability to suppress the appetite by working on the satiety centre of the brain, keeping you fuller for longer. If you are fuller for longer then you may be inclined to eat less. Balance blood sugar levels – Research studies have revealed drinking ACV before meals results in lower blood sugar surges. It helps to stabilise blood sugar levels in the blood and helps to prevent sugar drop after eating. Researchers believed that ACV may prevent or reduce the absorptions of some carbohydrates and starches when eaten. Cholesterol health – It is important to keep your cardiovascular system healthy and keep your cholesterol levels in check. ACV may just help you to do that! A special antioxidant compound found in ACV, polyphenols called chlorogenic acid may inhibit oxidating LDL cholesterol. Boost your salad – ACV is a great addition as a salad dressing. Add flavour to any salad, mixing it with a little olive oil and dried herbs. So, what is the Mother and why would you want it in your vinegar?The Mother is a complex colony of helpful bacteria and acids which are similar to the SCOBY found in the fermented drink Kombucha. The Mother is said to be beneficial for health, however, these benefits are soon lost when the vinegar is filtered or heated, so stick to the unfiltered, organic kind. Leave the filtered vinegar for cleaning or preserving food. How can you use Apple Cider Vinegar (ACV) to boost your health? Good gut health is vital for a strong and healthy body and mind. If our gut health is poor, how can the rest of our body be functioning at its best? You could have the cleanest organic diet possible, but if you have poor gut health, that all means nothing. Your gut is where the nutrients from your food are digested and absorbed, giving your body the nutrition that you need. Not only this, but a large part of your immune system actually resides in your gut.Good and bad bacteria inhabit the gut in a harmonious balance, however, when the gut function is impaired, this balance may become disturbed and an overgrowth of the bad bacteria may occur. This imbalance may result in the immune system becoming less than effective. ACV may also help to lower the levels of bacteria associated with a number of bowel problems, thereby helping to support the body’s natural immune balance.Low stomach acid can often result in bloating or wind. This often occurs because the food is unable to move through the digestive tract in a timely manner, the longer it remains in the system, the more gas it will produce. ACV before a meal may help to improve stomach acid levels which in turn helps the food to breakdown easier and be digested effectively, providing your body with vital nutrients. So, it makes sense that a healthy gut is conducive to a healthy immune system. Is there anything that Apple cider vinegar (ACV) can’t do? Don’t forget it is an acid, so teeth beware! Numerous dentists have reported a surge in interest in ACV that people are visiting their dentist more often with enamel erosion. Acid will make teeth enamel porous and can erode tooth enamel. So, try drinking it through a straw or mix into food and on salads. Ouch, stingy! If you are using it on skin, make sure it is in dilution of water. Do not apply ACV to broken or raw skin. Again, it is an acid and will sting. More is not better. ACV is taken in only small amounts. Excessive consumption for longer periods of time of ACV can lower potassium levels and may increase bone loss. Irritated throat. Consumption of ACV may irritate your throat lining, so make sure you have it with water or something else to disperse the acid content. Whether, you may wish to take ACV for your gut health, skin or use it for cleaning it is certainly versatile!

NUTRITION WELLNESS

Health Benefits of Apple Cider Vinegar

As the COVID-19 outbreak continues to dominate the headlines, you may be staying away from the workplace and regular activities. It may be that you’re already set up to work from home or it may be that you’ll be at home on leave as working from home is not an option. Here are a few tips to try and keep you calm, engaged and focussed. Set some goals If you are going to be home for a period of time, what would you like to achieve? There are plenty of goals you can set for yourself in the following categories: - Work goals - Exercise goals - Relaxation or de-stress goals - Entertainment goals - Family goals - Spiritual/meditation goals You can even take on a creative challenge, there could be many! Set a timetable If you like routine then set a timetable for this period. Allocate time for the key tasks, you can break up the day with a mix of work, physical activity and entertainment. If you have work commitments make sure you lock them in to ensuring you’re meeting your requirements. Other goals can drop in every few days, whatever way you can make it work and give yourself some variety. Make time for some Vitamin DIf you can, setting up a time for a bit of sunshine vitamin D can go a long way. According to the Cancer Council, spending time outside during lunchtime or in the middle of the day can help maintain your vitamin D levels. Ideas could be to spend some time in the garden, sweeping the path or sitting outside with a cuppa, newspaper, book or magazine. Entertaining the kidsIf we can avoid being on devices all day, that’s a win! Get children involved in developing their own goals and timetable (age dependant of course). It may be a good opportunity to reconnect and tell stories and play together. If you’re working from home, you could set up some creative jobs that they can do quietly alongside you in case you need to jump into a video call, for example. Add some challenges, maybe set a dress theme for the day from superheroes to pirates or princesses. This theme can extend to the stories they write, pictures they draw, movie scripts, plays or dances they do in preparation for an evening show. Creative cooking, you may not be able to get your hands on all the staples and fresh produce that you’re used to cooking with, no stress. Set yourself or your family a creative cooking challenge. Using available ingredients, possibly some substitutes, what masterpieces can you whip up? Exercise & de-stress goals If you’re primarily trying to stay indoors, what exercise routine can you put together? Set up your own little circuit. Check out franks 20-minute functional exercise, here. Alternatively, there are plenty of strength, cardio, pilates or yoga YouTube videos available and mix it up. The variety will play a big part in keeping you energised. The kids may like to help select a kids yoga that appeals to them or you might have a gaming console which has a dance challenge or exercise component. This may not be something you get to do together often, but that could be memorable and a great way to connect. Is there a four-legged family member who would love the added attention and a walk? Home aloneWhat social goals can you set? A virtual cuppa and a chat with a friend on FaceTime? Some people find the break from routine and social isolation quite daunting. Consider what plans can you put in place to interact with others and possibly bring a smile to the face of someone in a similar situation or someone you just haven’t reached out to for a little while. Are there any neighbours you can leave a few supplies or a message to help make sure they are ok? So to avoid going stir crazy trapped at home, spend a bit of time planning to keep yourself engaged and achieving each day. Children need entertainment and stimulation and maybe some quiet work, drawing, reading, lego building time can be rewarded with some exercise, relax, and playtime together. Ref: https://www.cancer.org.au/news/media-releases/how-much-sun-is-enough.html

WELLNESS

Tips to keep you calm, engaged and focused at home

RECIPES

Immune booster juice

Wash your hands frequentlyOne of the quickest ways to transfer bacteria to others is by not washing your hands, so ensure that you are washing your hands frequently with soap or alcohol-based hand sanitisers. Hand sanitisers are very effective and handy to keep around but they can be harsh on your skin, by washing your hands with soap for at least twenty seconds you can still clean your hands effectively. Make sure that you dry your hands with a hand dryer or paper towel and that you pop the used towel straight in the bin to stop any further contamination.Be aware of your handsTry to keep your hands out of your eyes and off your nose and mouth, it’s not easy, most of us do it subconsciously. Mucous membranes are the easiest way for bacteria and viruses to enter the body if you need to blow your nose or scratch an itch, use a tissue and then dispose of it properly as soon as you have finished.Cover your cough or sneezeCover your cough or sneeze with a tissue or bent elbow. Not only is this common courtesy but infected droplets can travel in the air and infect others around you. Don’t use your hand to cover your mouth or nose and do not shake hands with others, some people may not be as diligent with their hygiene as you are.Use hospital grade disinfectant Use a hospital grade disinfectant or cleaning solution to wipe down common surfaces and do it frequently. Door knobs, fridge handles, keyboards, balustrades, remote controls, telephones and gaming controllers are just a few places where bacteria may be transferred on.Drink plenty of water and eat healthilyDrink plenty of water and eat healthily, just because we are spending more time inside doesn’t give us the go ahead to overeat or lounge about. One of the best things we can do to is to keep our bodies healthy so we can fight off infections. Plenty of fresh fruit and vegetables are best, they are jam-packed with nutrients to keep us strong and healthy. Junk food only depresses the immune system, that’s the last thing anybody needs at the moment.If you are unwell, stay homeBy self-isolating where possible, the chance of others coming into contact with bacteria or viruses is minimised. People can respond to infection with varying intensity of symptoms, depending on age, race and pre-existing health status.Get plenty of sleepGet plenty of sleep and try not to stress. Keep your stress levels down by continuing on with your usual exercise regime and eat fresh, healthy foods. Keep some herbal teas handy such as Chamomile or Peppermint and take time to relax and unwind when you can. Stressing about things we have limited control over is pointless and takes its toll on our mental and immune health. Call a friend or an elderly loved one for a chat and to check up on their wellbeing too.

WELLNESS

7 Ways to reduce your risk of infection

We are all ageing from the time we are born. It is the process of life. We are also living longer than ever before. The total world population of centenarians is estimated to reach 3.2 million by 2050 (*American society of ageing) with Japan and Monaco in the lead with the highest volume of citizens over the age of 65 years.We cannot stop the ageing process but we can do things to help promote a healthy, longer, meaningful and fulfilling life.So, what are the best secrets to ageing well?1. Be social This is not spending hours on social media! But, rather having engaging conversations and interactions with friends and families. Involve yourself in your favourite social activity, local community or volunteer program. The interaction with people is vital to your social and mental wellbeing and your connection to the community.2. Sleep Your quality of sleep and sleeping habits may be predisposing you to more rapid ageing. How does this work? Your body is required to have a good amount of rest to allow recovery and repair to occur within the body. If you have restlessness and waking, less than 6 hours of sleep a night, or you are working in shift patterns, your quality of sleep may be compromised. You may experience fatigue, tiredness, clouded judgment and emotional upset.3. Exercise & be activeKeep moving whatever your age. We know that when you become sedentary for prolonged and extended periods of time your body will start to lose its muscle mass and strength. The elderly are more prone to falls, trips and restricted mobility when muscles start to decline and strength is lost. Resistant exercise such as walking, light weights, tennis or dancing may help to keep your muscles healthy and your joints mobile.4. Good dietThere is so much talk around what is the ideal diet for healthy ageing. Mediterranean, Japanese or anti-inflammatory diet, which to choose? In fact, all of these diets may help to reduce ageing. The best advice is to eat what is best for you, but avoid foods such as processed meat, sugar, refined carbohydrates, take away foods, fast foods, and sugary and stimulant drinks. Some good suggestions may be to buy fresh fruits and vegetables, clean and ethically sourced meat and fish, good fats and oils and complex carbohydrates. Try to always cook from fresh, and enjoy your food.5. Stress This is often underrated when talking about ageing. Our stress does not stop at the age of 65 years, or even when we retire from work! Stress can come in many forms and affect us all differently. However, there is no greater sign that you are under stress than when it affects you mentally, physically or both. Often the effects of stress can also be seen on our faces. These signs may bags under the eyes, more lines and furrows and a downturned mouth. Although stress is unavoidable in today’s society, it is the way that we deal with stress which needs to be addressed. Talk about your stress with family, friends or a professional. Learn techniques such as writing it down, tai chi or deep diaphragmatic breathing which all may help.6. Hydration Our body is made of 60% water and is required by many functions of the body daily to stay healthy. It is important to keep your body hydrated. As we age we can feel less inclined to drink as our thirst and appetite can decline. Water keeps our skin, ligaments and joints fluid and supple. Remember to keep a bottle of water in your bag or near you as a reminder to drink more.7. Use it or Lose it Did you know that our mind and brain are not fixed. But in fact, our brain and mind is adaptable and can grow and learn whatever your age. We may often perceive that when we get old our mind and brain will deteriorate, but new research has revealed this is not the case. To keep your mind active, alert and prevent cognition loss try mind games or activities such as Sudoku, board games, playing cards, knitting, crosswords, learning a new language, learning a new skill or helping the grandkids with their homework. These activities can help keep your mind and brain active.8. Get a pet The unconditional love from an animal is priceless. Having a pet may help with healthy ageing, as animals have the ability to calm the nerves, provide companionship and may sense when things are not right. Research has shown that when we are in the presence of an animal, it can reduce stress (lowering cortisol) and lower blood pressure. Many nursing homes acknowledge the benefits of the animal-human connection and often have animal visits help reduce, feelings of loneliness, relieve stress and reduce mild anxiety.There are many ways in which you can look after yourself as you age. Taking the time to truly care for “you” through a healthy diet, sleep, social interaction, and body and mind activity can enable you to enjoy your later years, and get the most out of fulfilling and abundant life!

WELLNESS

Natural Healthy Aging Secrets

What is Gingseng? Ginseng refers to various herbal plants belonging to the Panax genera, from the Araliaceae family. The Araliaceae family comprises around 700 plant species which are native to Southeast Asia and tropical America. Within the Panax genera there are 221 plants which have been identified and scientifically named, although approximately only 11-13 of these Panax species have been approved.To keep things simple, ginseng is a root herb which has been traditionally sourced from Panax ginseng, the ‘original’ type which is also known as ‘Korean ginseng’ and originates throughout Asia. An immediate relative which is also widely recognised today is Panax quinquefolius, also known as ‘American ginseng’ and is native to North America. These 2 species are the main forms of ginseng root which are readily available today and have been used in traditional medicine systems for years. Panax ginseng is the prototype root which accounts for the many variants that are clustered under ‘Asian ginsengs’. Some examples from the Asian variety of ginsengs may include: Panax japonicas, Panax notoginseng, Panax vietnamensis, Panax zingiberensis and also Panax pseudoginseng.There have been numerous herbs identified as a form of ginseng, although they have been falsely named as they do not belong to the appropriate kingdom order, falling under the Panax genera as required. These herbs have become popularised commercially due to the similarity in herbal properties, although are not true ginsengs in nature. Examples include: Eleutherococcus senticoccus (Siberian ginseng) used in Traditional Chinese Medicine (TCM), Withania somnifera, (Ashwanghanda) used in Ayruvedic medicine and Lepidium meyenii (Maca) used throughout Peruvian medicine.Historical Use of Gingseng In TCM, Gingseng is referred to ‘jen sheng’ or ‘ren sheng’, which translates to the “root of heaven”. The word Panax is derived from the Greek word ‘panakeia’, meaning “all healing” and the TCM understanding is that ginseng can nourish all systems and tonify the vital 5 organs (5 viscera) of the body. The traditional Chinese herbology textbook ‘Bencao Gangmu’ (1596) illustrated ginseng and found that it resembled the human body, finding another fitting description and later being referred to as the ‘man root’. Throughout TCM P. ginseng is known as “the ultimate elixir of life, a symbol of strength and long life, the source of happiness, a tonic and an aphrodisiac”.The Shennong Bencao Jing written during ~100 C.E. contains the first known record of ginseng as a medicinal plant. It was described to have sweet and cold properties, which when combined have an effect that calms nervous agitation. Actions included supplementing the 5 viscera, eliminating evil qi and also to “brighten the eyes, open the heart and sharpen the wit” which expresses an interesting perspective; the eyes are the windows, heart is the residence and wits are the expression – of the mind. In this manner, ginseng is taken to prevent from the nature of an unbalanced state of mind. Ginseng has also been used as a culinary ingredient, identified in 42 recipes during the Ming dynasty.Publications dating back to the Song Dynasty during 1110 C.E. contained imperial herbal formulas. Ginseng was listed as a primary ingredient in the famously known ‘Si Junzi Tang’ or in western terms, the ‘Four Gentlemen Decoction’ formula alongside the later developed and also widely recognised formulas ‘Buzhong Yiqi Tang’ and ‘Guipi Tang’ which are decoctions used for tonifying and restoring. These traditional Chinese herbal formulas were commonly prescribed to aid with digestive functions and were primarily fitted to a person who is debilitated by prolonged illness, particularly those that have risen from poor habits such as: overwork without adequate rest, irregular eating and anxiously worrying without the productive completion of tasks, resulting in mental agitation and insomnia. During the Han Dynasty ~1644 C.E., precisely trained ginseng hunters searched the forests of North-Eastern China for Wild ginseng to use in these formulas and throughout medicine for centuries after.Although wild ginseng can still rarely be sourced, the majority of ginseng produced today is cultivated. In-fact some countries such as Russia or China consider ginseng as a protected plant and wild harvesting is prohibited. Ginseng is a perennial shrub growing 50-80cm, bearing inconspicuous flowers that later mature into berries. The plant begins flowering at ~4 years and may require ~7 years to mature for harvesting. The turnip-shaped taproot is prized medicinally as it contains the therapeutic active constitutes. Ginseng root variations include: white (unprocessed, naturally sun-dried) and red (processed, steam-heated). The root can be prepared for consumption, with popular options including: herbal tea, freshly grated, soups, stir-fry, infusions or powdered. To achieve therapeutic doses and attain the medicinal benefits, standardisation of the root is the customary.Benefits of Gingseng The active constituents which provides majority of the health benefits are the ‘Ginsenosides’. The actions provided by Ginsenosides such as its adaptogenic, aphrodisiac and antioxidant properties support areas such as the immune system, the brain and nervous system and the reproductive system. The health benefits of ginseng for modern-day usage may include: Support physical stamina, maintaining energy levels and supporting vitality Supports the nervous by improving resistance to non-specific stressors, maintaining a healthy stress response and promoting body adaptation to stress Support mental performance and maintaining cognitive functions or learning abilities such as concentration and memory, while also supporting a healthy mood and emotional balance Support the health and function of the immune system Support both female and male reproductive health, such as sexual functions and libido Helps to support general health and wellbeing while improving quality of life Caruso’s Ginseng 5500 for energy contains a combination of Panax ginseng (Korean ginseng), Panax quinquefolius (American ginseng) and Eleutherococcus senticosus (Siberian Ginseng). These herbs are also standardised to their active constituents (Ginsenosides and Syringaresinol diglucosides).For more information, please contact one of our friendly naturopaths from Carusos on 1300304480. Always read the label and follow directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. This medicine may not be right for you. Read the warnings before purchase.

Healing Power Of Ginseng cebc049d 0b92 4424 aaae c121361d66c6

HERBAL MEDICINE

The Healing Power Of Ginseng

Did you know that your gut or digestive system is much more complex than once thought? The power the gut has on your whole body is amazing! Beside digesting and breaking down your foods, it also has the ability to produce hormones which signal the brain and produce immune cells which influence the immune system. Some studies have revealed that the microbes that live in the gut have an impact on heart health and blood sugar metabolism.So, learn to love your gut and how you can keep it in tip-top condition.Here are 10 tips to help keep your gut healthy1. Cheers! Do not eat and drink togetherEat and drinking for a merry occasion is common practice. However, it is not recommended for promoting good gut health. Eating and drinking at the same time can dilute your digestive enzymes and decrease your body’s ability to break down food. It can also contribute to indigestion and flatulence.2. Focus on your foodHow many times have you eaten food and not remembered it? Walking, working or talking while eating distracts your ability to concentrate on your food. It can also contribute to an increase in weight. When you sit down to eat, be conscious of what you eating. Be present and acknowledge your food as it will give you a greater sense of satiety. Take the time to sit and eat.3. Inhaling food!Often when hunger is rampant you feel that you are inhaling your food! However, it is vital that you actually chew your food thoroughly. Good digestion starts in your mouth, by chewing your food properly first. Remember there are no teeth in your stomach! So, if you gulp your food, it can lead to ingestion, bloating and abdominal pain.4. Fabulous fibreFibre comes in many forms and is often a suggested remedy for constipation. But let’s look beyond the obvious. There are basically two forms of fibre, insoluble and soluble. These fibre types help to set the right type of environment within your gut. You need the right environment in your gut to help your good bacteria to survive. These forms of beneficial fibre which promote good gut bacteria are called, “prebiotics”. Some of the best ones are: slippery elm powder, linseeds, leeks, garlic, barley and oats to name a few.5. Bitter is betterI see you wince! But bitter foods are wonderful foods to help promote good gut health. Bitter foods naturally stimulate your own digestive juices to break down foods. Some of the best bitter foods are: dandelion greens, arugula (or rocket), radicchio, chicory, endive, bitter melon and white asparagus. Introduce a few of these vegetables into your daily diet.6. Bowel motionsHow many times do you go to loo to do a number two? This is a question asked all the time by Naturopaths to their clients. Whilst it may cause you to blush, it is so important to know how many times you do move your bowels in a day. Constipation is epidemic in our western culture and often you don’t realise it. Ideally, moving your bowels three times a day is normal! Yes, moving your bowels after each meal. However, most may go to the toilet once or twice a day, if lucky. It is so important that you excrete unwanted matter from your digestive system daily. If not, then flatulence, abdominal bloating and pain can set in. Good bowel motions rely on a good diet such as clean proteins, complex fibres and good oils to keep your whole gut functioning properly.7. Power of probiotics'Probiotics' is the current buzz word of good gut health. They are very beneficial not only to your gut health but your whole body. Although, we have known about how good they are for some time. We now know there are many trillions of strains and some specific stains which can influence many types of health conditions. Probiotics can be found in many fermented foods such as kefir, yoghurt, kimchi, miso and sauerkraut to name a few. 8. FastingIs simply the abstinence of eating food. Generally, we fast every day from sleeping to waking hence we have the meal “breakfast” to “break” our overnight fast. However, prolonged fasting has been shown to be of benefit to the digestive system too. Not only does it provide rest for our body from breaking down and assimilating foods, some studies have revealed it may help to balance blood glucose metabolism and aid in weight management. There are many types and styles of fasting and for different lengths. Seek advice of a health professional before considering any type of fasting.9. ExerciseMovement and exercise are important for your whole body. But more recent research has revealed that exercise can have a positive effect on gut health. Exercise can improve the gut microbiome by encouraging the growth of friendly bacteria, which then helps to support healthy digestive function and overall health and wellbeing.10. Stressed outWe often underestimate the power of stress and its effect on our gut. Stress often leads to physical, emotional and hormonal responses. Whilst we have stress hormones which are produced to respond to stress, we also have a digestive hormone response as well. Sure, you may have vented or heard the saying, “I have a bad gut feeling” in response to an unpleasant situation. If you are in a constant state of upheaval, stress or anxiety, your digestive system will have difficulty functioning and the constant hormone surges can lead to altered gut function. Another prominent area of gut health which can be directly affected by stress is your gut microbiome. Our friendly gut bacteria are very sensitive to changes in our environment and how we respond to stress.Optimal gut health is vitally important to our general health and wellbeing. Following these few tips can help facilitate healthy gut function and keep it in great condition.

NUTRITION WELLNESS

10 Gut Healthy Tips

Are you feeling Stressed during these times? Did you know feeling stressed is a normal physiological and physical response the body manifests to protect itself? Stress can be classified into positive and negative forms which the body experiences: Positive stress (referred to as eustress) is often temporary or short-lived experience which can include, excitement, anticipation, happiness and joy. A new job, wedding or sporting event which has an anticipated change that will result in a good outcome, is positive stress. Negative stress (referred to as distress) is often all too familiar to many of us. Negative stress can be short term but sometimes results in a long term scenario which can include an experience or a state of dis-ease within the body. Commonly, our emotional system can be heavily taxed in negative stressful situations. This can give rise to mild anxiety, mood imbalance or irritability, nervous tension, irrational thoughts or behaviour and physical symptoms as well. Out of control? The most common feeling that we experience with negative stress is being “out of control”. This feeling can present itself in many ways and can compound the current state of stress. Never fear! There are many herbs at your disposal which can help with reducing the negative effects of stress. The power of herbs is fascinating as herbs or plants have many different actions. No one single herb may resolve all your stress, however, there are some key herbs to consider. Herbs have many actions or effects on the body and it is often easier to look at herbs by their action on the body. Let’s look at the actions of some herbs: Adaptogen - This term applies to herbs that, “help the body adapt to stress”, whether it be emotional or physical stress. Primarily, adaptogens can help support the hypothalamic-pituitary-adrenal system (or HPA system or axis) of the body. The HPA system is the driver of the “fight or flight” response within the body, and also helps the body adapt to the more chronic states of stress we may experience. In today’s world, we live in a state of constant stress, not from fear of being chased by a lion, but from the stress of daily living, family, ill health and work, the list is endless! We all need a little helping hand at times to give us the support we need. Here are some top adaptogenic herbs: Ashwagandha (Withania sominfera) Siberian ginseng (Eleutherococcus senticosus)Borage (Borago officinalis) Liquorice (Glycyrrhiza glabra) Schisandra (Schisandra chinesis) Rehmannia (Rehmannia glutinosa) Nervine- This term refers to the herbs ability to “relax the nervous system or nerves” and a part of the brain (Limbic system) to evoke a state of calm in periods of stress. When in a relaxed and calm state the body can cope with stress better and rationalise the stress, which may seem like a threat or overwhelming experience. Here are common nervine herbs to support the nervous system: Skullcap (Scutallaria lateriflora) Oats (Avena sativa) Passionflower (Passiflora incarnata) Lemon balm (Melissa officinalis) Lavender (Lavendula officinalis) More than one herb may be needed to help you through your stressful period. In fact, some of these herbs combine well with each other and can be taken as a tea, in liquid or as a tablet form. Try some of these herbs as a tea to help you create a sense of balance, calm and ahhhh….

HERBAL MEDICINE WELLNESS

Top Herbs For Stress Management

Vaccinium myrtillus, commonly known as ‘Bilberry’ is a small berry from the Ericaceae family. The Bilberry plant is a leafy shrub which grows up to 60cm long and is mostly found in the woodlands. When flowering, this plant produces berries that are similar in appearance to the traditional blueberry – a purple-black colour with wrinkles and contains tiny seeds. The berries and leaves from the Bilberry plant are the parts used for medicinal health purposes.History & Use of BilberryThe Bilberry plant is native to European countries and dating back to the 12th century, German herbalists have been recommending Bilberry for health purposes. The medicinal properties were again recognised during World War II, where pilots had found that consuming Bilberries assisted them with their night vision. In addition to several medicinal applications, Bilberry was used as a means of consumption, commonly in the form of tea.Bilberry may be used as a culinary ingredient for sweet condiments such as a natural jam, syrup or jelly; for beverages including tea, fresh juice or in smoothies; and for home-made baked goods such as traditional Bilberry pies and upside-down cakes or take a modern twist in baking tarts, muffins, crumbles or streusel. Forms which have been used less commonly include macerates, decoctions, infusions and also as a food colouring agent. To include Bilberry in your diet, keep an eye out for products such as dried, frozen or powdered berries.The active constituents found in Bilberries include tannins (catechins), flavonoids and polyphenols such as anthocyanosides and proanthocyanidins. The Bilberry leaves also contain a potent polyphenol known as resveratrol, additional to flavonoids such as quercetin.Polyphenols, flavonoids and tannins are all phytoprotective compounds which are naturally produced as a defence mechanism by the fruiting plant, as a response to harmful external pathogens or stressors such as pests, extreme weather conditions and high UV radiation. The phytoprotective effects inhibit the growth of bacteria or viruses in the plant. These constituents are commonly found in the skin of berries, producing the rich hues of red, purple and blue. Tannins have astringent effects on mucous membranes and are responsible for the bitter after-taste and dry mouth feeling you may experience after consuming tannin-rich foods. Great examples of other tannin containing foods include unsweetened green tea or concentrated natural cranberry juice. The polyphenol and flavonoid components of Bilberry provide various health promoting benefits such as its antioxidant action, which reduces free radical formation and damage to cells.Some health indications for Bilberry: Maintaining overall eye health, including important structures, such as the retina and macula. Supporting healthy eye development and functions such as healthy eyesight, vision and also assisting the eye to adapt to variations of light intensity, for e.g. night-vision. In addition, Bilberry helps to support ocular health and function and maintain healthy eyesight by relieving symptoms of eye discomfort such as redness, soreness and dry eyes while also decreasing eye strain and reducing associated visual fatigue. Administration forms of Bilberry include dried fruits, liquid extracts and most commonly, standardised extracts. Preparations which contain the dry fruit of Vaccinium myrtillus generally have a daily dose which ranges between 1.2g – 75g and may contain a standardised extract of Anthocyanosides at 40mg – 120mg. Therapeutic effects may take effect after durations of approximately 4 – 8 weeks.Caruso’s Bilberry for eye health contains 15g of Bilberry and 60mg of Anthocyanosides.For more information, please contact one of our friendly naturopaths from Carusos on 1300304480. Always read the label and follow directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. This medicine may not be right for you. Read the warnings before purchase. Reference ListANC Clinical Overview – Bilberryhttp://cms.herbalgram.org/ABCGuide/GuidePDFs/Bilberry.pdfBraun & Cohen (2015). Herbs & Natural Supplements, 4th, vol. 2.https://www.mskcc.org/cancer-care/integrative-medicine/herbs/bilberry-fruithttps://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=202https://www.sciencedirect.com/topics/earth-and-planetary-sciences/tanninhttps://www.britannica.com/science/tanninhttps://www.ncbi.nlm.nih.gov/pubmed/9759559https://www.healthline.com/health/what-are-flavonoids-everything-you-need-to-know#takeawayhttps://www.ncbi.nlm.nih.gov/pubmed/25272572https://www.ncbi.nlm.nih.gov/pubmed/15678717https://www.hindawi.com/journals/tswj/2013/162750/https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/flavonoid

HERBAL MEDICINE WELLNESS

Healing Power of Bilberry For Eye Health

Lepidium meyenii, commonly known as “Maca” has also been referred to as the ‘Peruvian ginseng’ due to its Traditional use in Peruvian medicine for its invigorating effects. Maca is a plant from the Brassicaceae / Cruciferae family. It’s related to the radish, yet has an aroma similar to that of butterscotch. The Maca plant grows as a root vegetable and has an appearance which is similar to a turnip or parsnip. There are variations to the Maca plant although the most widely used form is the flattened-circular shaped, yellow coloured root. For medicinal purposes and therapeutic benefits, the plant part used is the tuberous root.Maca is a plant which is native to South America in countries such as Peru, Argentina, Paraguay and Bolivia. Maca is most commonly found growing in what is known to be the ‘highest plateaus’ of the Peruvian Andes Mountains, reaching between 3700m – 4500m above sea level, where it has been found and cultivated as a root crop for over 3000 years.History of MacaThe history of Maca root usage dates back before the 13th century, where it had been incorporated into the Incan culture after conquering the Peruvian Andes population in the highlands. During these times and within the community, consuming Maca was considered to be a privilege, as it was limited only to the wealthy, noble, clergy and even warriors.Maca was first described as a medicinal food in 1553 and later in 1653 was followed-up for its effects on sexual function, energy and emotional wellbeing. Traditionally, Maca has been used in humans and even livestock for agricultural practices. It was recognised as a medicinal food throughout traditional Peruvian medicine and was used to support emotional wellbeing, enhance vitality and maintain energy levels while supporting physical endurance, stamina and capacity. Primary indications in traditional Peruvian medicine supported female complaints by relieving symptoms of menopause and regulating healthy menstrual cycles.Benefits of MacaMaca is considered to be a superfood, which is a food that is nutritionally dense, provides health benefits and supports wellbeing. Maca contains a powerhouse of macro and micro nutrients, such as: a high energy content, protein, amino acids, fibre, healthy fatty acids, plant sterols, iron, calcium, copper, manganese, potassium and zinc. It also contains an array of active constituents that add value to its therapeutic effects as a medicinal herb.There is a rich content of active constituents found in Maca, including multiple glucosinolates and the polyunsaturated fats, macaene and macamide. The actions which these constituents convey are abundant, although the most beneficial health effects are: antioxidant and aphrodisiac. These actions support healthy sexual functions including the maintenance of a healthy libido. Maca provides female reproductive hormonal support by relieving symptoms associated with menopause and also in reducing the occurrence of these symptoms, in both menopausal and peri-menopausal women. Maca has shown to work efficiently for healthy emotional balance and reducing menopausal symptoms such as moodiness. Additional benefits of Maca may include antioxidant support in reducing free radicals, maintaining physical endurance, capacity and stamina and also promoting general health and wellbeing.Some health indications of Maca:- Maca maintains healthy sexual wellbeing and sexual functions in men and women.- Maca helps to support a healthy libido in men.- Maca helps to reduce symptoms of menopause. Additionally, Maca can help to relieve moodiness and support emotional wellbeing associated with menopause.- Maca can support physical endurance and maintain physical stamina.- Maca is an antioxidant herb which can reduce free radical formation within the body and also help to decrease free radical damage caused to body cells.- Maca maintains general health and wellbeing, including emotional wellbeing.Use of MacaAs a food, Maca root has been consumed for thousands of years and popular choices have been cooking methods of baking, roasting, a soup and also fermented as a drink or coffee. Traditionally Maca was prepared with dosage ranges of 50-100g daily. Research supported by clinical evidence now demonstrates doses between 2-3.5g daily have optimal results. Caruso’s Maca 3500 for vitality and libido is a one-a-day 3.5g dose of Lepidium meyenii.For more information, please contact one of our friendly naturopaths from Carusos on 1300304480. Always read the label and follow directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. This medicine may not be right for you. Read the warnings before purchase. If you would like to purchase Caruso’s Maca or browse our product range, please visit hereReference Listhttps://medlineplus.gov/druginfo/natural/555.htmlhttps://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=555Braun & Cohen (2015). Herbs & Natural Supplements, 4th, vol. 2.Therapeutic Research Faculty (2005). Natural Medicine Comprehensive Database.http://cms.herbalgram.org/herbmedpro/index.html?ts=1536950729&signature=74ce3e33a3df1eeccc45a6984fb05d34&ts=1578615874&signature=9b587df636dcc76135e338ce3525c9c2#param.wapp?sw_page=@@subcategory%3FherbID%3D51%26categoryID%3D1http://cms.herbalgram.org/herbmedpro/index.html?ts=1536950729&signature=74ce3e33a3df1eeccc45a6984fb05d34#param.wapp?sw_page=@@viewHerb%3FherbID%3D51https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maca

HERBAL MEDICINE WELLNESS

Healing Power of Maca

These days it seems that you can’t go down the personal care aisle in a health food store, pharmacy or even a supermarket without being inundated with products from face masks, shampoo and even toothpaste which are touting the benefits of activated charcoal.Even the local cafés, food trucks and restaurants are all getting in on the craze with charcoal being included in food items such as buns, lattes, juices and even ice cream! It’s the latest craze, yet its use can be traced back to the ancient Egyptians who were using it around 3750 B.C.The Egyptians used it in the manufacture of bronze and the preservation of wooden posts used in construction work which took place in the damp soils along the Nile. It was the Egyptians who soon realised the antibacterial and antifungal properties of charcoal making it brilliant for, among other things, water purification.With this knowledge, they were able to transport potable water on long sea voyages by using wooden barrels, charred on the inside. Further on, ancient healers Hippocratesand Pliny began using charcoal medicinally for various ailments including epilepsy and vertigo and later Galen wrote hundreds of medical papers touting the benefits of charcoal in the treatment of a variety of diseases. Beyond the dark ages, it wasn’t until the mid-1800s that charcoal came back into favour, this time more focus was placed on its medicinal applications. By the 1900s charcoal was starting to appear in lozenges, food and even tooth powders!So, what is activated charcoal anyway?Activated charcoal is usually made from a carbon-rich substance such as coconut fibre which has been burnt at a very high temperature. Once it has burnt to charcoal, it then undergoes ‘activation’ where steam is introduced, this not only purifies the charcoal but also dramatically increases the surface area of the molecules, making it incredibly porous. What’s left is a fine, tasteless black powder, hence its newfound addition on trendy menus. It is this dramatic increase in surface area which enables activated charcoal to be of so many uses. The porous texture of the charcoal has a negative charge which naturally attracts gases and impurities which are positively charged.Give it a try yourself!Activated charcoal can be found in convenient capsule or tablet form and used in instances of excess gas, diarrhoea or indigestion where it’s claimed to help capture and remove impurities easing digestive discomfort.Not just confined to the medicine cabinet, you can now find activated charcoal in many kinds of toothpaste, where it is claimed to draw out stubborn stains to keep teeth white and bright. Then there are the charcoal mouthwashes and dental floss to use in conjunction.There are face masks to draw out impurities from blocked pores, face washes to keep skin clear, charcoal shampoos for thoroughly cleansed hair and even sponges and exfoliating gloves, all using the wonderfully magnetic-like properties of activated charcoal. So, if you’re curious about trying activated charcoal, and you aren’t an adventurous eater, why not simply pop on a face mask or brush your teeth and see what activated charcoal can do for you?

WELLNESS

The Benefits of Activated Charcoal

RECIPES

Sugar Detox Recipe: Almond and Chia Spirulina Balls

RECIPES

Sugar Detox Recipe: High Protein Pancakes

One of the topics currently getting the nutrition and medical world excited is gut flora, also known as the gut microbiome. These are microorganisms like bacteria, fungi and viruses living in your gastrointestinal tract, otherwise known as your gut. We all have our own unique colony.Why all the interest in a bunch of bacteria in our digestive systems? We are learning that the gut microbiome has an influence on many aspects of our health, ranging from digestion to immune function to mental health. It is responsible for: Protecting against harmful bacteria by lining the gut and making antimicrobial compounds. Making vitamin K and a variety of B group vitamins. Digesting carbohydrates such as fibres in the colon that would not be otherwise broken down, like resistant starch and insoluble fibres. This produces short-chain fatty acids and gases that are beneficial for the health of the colon and in some cases protective against colon cancer (e.g. butyrate) Producing chemicals that enter the bloodstream and ‘talk’ to other organs like the brain and liver Aiding digestion and bowel function. Disruption of gut microbiota may also have an influence on conditions such as obesity, non-alcoholic liver disease, anxiety and depression, but the method is still not understood. How to change your gut flora?One of the most exciting parts is that we can make positive changes to the gut flora and its function with the way we eat. You can quite quickly change your gut colony – changes have been seen in a number of days when people change from a high animal-based diet to one that is plant-based.Feed it with fibreWith the right food, your gut flora will flourish - just like fertilising your garden plants at home. In particular, the good bacteria in your guts feed on certain types of dietary fibre. The Australian dietary guidelines recommend eating at least 25 g of fibre per day for women, and 30g per day for men. Dietary fibre is found in plant foods, and many of these contain a combination of fibre types, so stock up on those fruit and veggies, wholegrain breads and cereals. Here is where you can find the fibre types you need: Insoluble fibre: This type of fibre helps bulk up stools and keep you regular. You can find it whole grains, nuts, seeds, legumes and the outskin of fruits and vegetables. Soluble fibre: This slows the breakdown of carbohydrates, keeping you feeling full and preventing blood sugar spikes. To get soluble fibre, eat fruits and vegetables, legumes and oats. Prebiotic fibre: This is a type of soluble fibre that feeds gut bacteria that help absorb certain nutrients and stimulate hormone production. It is found in cereal grains, vegetables (including asparagus, onions, garlic and cabbage), legumes (like chickpeas and lentils), fruit (such as bananas and nectarines) and nuts. This is an exciting area of research, but we still need to learn more. Resistant starch: This is formed when you cook some carbohydrate foods (for example potatoes and pasta) and let them cool. It is also found in underripe bananas and overnight soaked oats. The starch is resistant to digestion in the small intestines and passes to the large, where it stimulates bacteria to produce butyrate gas. This helps keep the colon lining healthy. To maximise your gut microbiota with dietary fibre, aim for the simple nutrition message of 'two and five' - two serves of fruit and five serves of vegetables each day. Throw in a handful of nuts, some wholegrain breads and cereals and legumes and you might have the best looking 'gut garden' around.Prime it with probioticsAnother ingredient for gut health is probiotics - introducing some good bacteria to your gut to help improve the balance. This is particularly important after a course of antibiotics, which can wipe out lots of gut bacteria. Generally, for a health benefit, you need to pick a bacteria strain that is specific, for example, looking for immune benefits or bowel regularity. You can find various types of probiotics in foods like yoghurt (check the quantities of probiotics as some can be low), milk drinks like kefir, and other fermented foods like kombucha (be careful if making your own –you only want beneficial strains of bacteria!), kimchi, miso, tempeh, sauerkraut (only if not pasteurised, as this will kill the bacteria) and sourdough bread.About the authorSimone Austin is an Accredited Practising Dietitian and Advanced Sports Dietitian. She is currently president at Sports Dietitians Australia, dietitian of Hawthorn AFL football club and has previously worked with the Australian Men’s Cricket Team, Melbourne Storm Rugby League and MelbourneCity A-League soccer teams

NUTRITION WELLNESS

How to revitalise your digestive system

The term ‘detox’ gets thrown around a lot these days, but are we all really that toxic? Can we really detox our skin? Scientists tell us that the only way to actually detox our bodies is through the action of our kidneys and liver. Generally, when we talk about skin detoxing, we're talking about removing the buildup of dead skin cells along with the pollutants and dirt that we come into contact with on a daily basisDetoxing allows your skin to function as it should, protecting you from bacteria and viruses while helping to regulate your body temperature and moisture loss. The health of your skin is very important, it has many vital functions and there are several ways in which you can help keep your skin functioning at its absolute best. Get your skin ready for the warmer months with some of these detoxing ideas.Skin BrushingSkin brushing is an effective way to keep your skin smooth and exfoliated, particularly after the during effects of winter. It's also great for aiding blood circulation and encouraging lymphatic drainage. Lymphatic drainage is important as it helps to remove waste from the tissues in the body. To experience the benefits of skin brushing, all you need is a natural, stiff-bristled brush. Starting at your feet, work your way up towards your heart using gentle long upwards strokes, then repeat for your arms, starting from your hands and again, long strokes towards the heart. Once you have completed several overlapping strokes, jump in the shower and then finish with nourishing natural moisturiser.SaunaSaunas have been used for hundreds of years for a variety of health conditions. The steam from a hot sauna makes your skin temperature rise and your blood vessels dilate, causing increased blood flow. This increase in blood flow encourages the body to produce sweat and therefore helps to flush out impurities via the pores of the skin, keeping it smooth and clear. Some people like to lightly exfoliate their skin whilst in the sauna with a gentle brush or loofah, this is thought to help stimulate the pores and aid in the detox process. You lose a lot of fluid while you’re sweating and you need to make sure that you’re replacing it to ensure that you stay well hydrated, so rehydrate with plenty of water once you have completed your sauna session. Saunas are not only well known for their skin detoxing properties but enthusiasts claim that they re great for reducing stress and encouraging deeper sleep.Foot DetoxEpsom salts have been used for years in both baths and foot soaks as part of a health regime. Epsom salts are a combination of both magnesium and sulphate which are easily dissolved in water and are touted as having many health benefits. Please talk to your doctor before you do a foot soak if you have diabetes as you will have special needs when it comes to foot care.For a soothing foot bath, simply add 1 cup of Epsom salts to a foot bath full of warm water. Soak your feet for 30 minutes and finish with a soothing moisturiser.Exfoliation is important to ensure that skin is smooth and pores are clear of dead skin cells and bacteria. Try this foot scrub recipe for smooth, fresh feet:Mix together: 1 cup of Epsom salt 1/2 cup of olive oil 2 drops of essential oils such as lemon, lavender or peppermint Gently massage into feet focusing on the soles and between the toes, rinse and pat dry.Face MasksMasksMany different types of clays such as bentonite or kaolin have long been used in various situations for drawing out impurities, often in the form of face masks. If you have oily or acne-prone skin, you’ve probably tried a clay mask or two before. Clay is a negatively charged mineral which binds on to impurities and leaves behind minerals, so basically taking out the bad and leaving the good. The clay works by grabbing onto impurities such as dirt and excess oil, rinsing it all away after it dries, keeping your pores clear.You can make your own clay mask with minimal ingredients to keep your skin clear and glowing.Mix together in a small bowl: 1 tablespoon of kaolin or bentonite clay (available from health food stores) 1-2 tablespoon of water 2-3 drops of essential oil (lavender, rose or chamomile are nice) Once mixed, apply to the face and leave to dry for 10-15 minutes. Once dry, rinse off with warm water. Try to use weekly.Fresh WaterAs our largest organ, our skin needs to be kept well hydrated. The skin, like every part of the body, is made up of cells and these cells are mostly made up of water. By drinking at least 2 litres of pure water our skin is able to keep plump and moist rather than dry and flaky, which may potentially increase the occurrence of blocked pores and congestion. To keep your skin clean and clear, start with a good diet which is full of fresh fruit and veggies and plenty of fresh water. This will ensure that your skin is getting all the nutrients it needs to function efficiently, team your good diet with some of the suggestions above and prepare to see your skin glow

WELLNESS

5 Natural Skin Detox Ideas For Glowing Skin

RECIPES

Sugar Detox Recipe: Salmon and Cauliflower Mash

RECIPES

Sugar Detox Recipe: Beef and Fried Vegetable

RECIPES

Must Try Berry Beauty Smoothie Bowl Recipe

RECIPES

Franks Eat to Live Salad

Here s Good News On How You May Help And Maintain Healthy Bones

FITNESS WELLNESS

Here's good news on how you may help & maintain healthy bones!

RECIPES

Green dragon smoothie bowl

Yes, it’s true: Australians are living longer today than ever before. The average life expectancy for males is 81 whilst the average life expectancy for females is 84. However, with 70% of Australian adults living with at least one chronic disease I think it would be fair to say that their quality of life could be a lot better! I don’t believe anyone wants to live a long life in pain and misery. One ingredient that can be credited to many of our health problems is sugar. As a nation, we consume too much sugar. White sugar does not contain a single nutrient capable of supporting life.2 Australians, on average, consume 27 teaspoons of total sugars a day (that’s 50 kilos per year, including natural sugars), according to the 2012 report Sugar Consumption in Australia: A Statistical Update. That adds up to an incredible 157,000 calories a year! As a result, Australia’s obesity levels are increasing. A 2005 World Health Organisation (WHO) study found that just over 20% of Australian adults are obese, and predicted that this was to rise to 29% in 2010.3 In 2007, WHO found that 67.4% of Australian adults were overweight. That ranked Australia as the 21st in the world, and third out of the major countries in the English-speaking world, behind the United States (ranked 9th) and New Zealand (ranked 17th). In the latest issue of the Australian Government’s Profiles of Health Survey coordinated by the Australian Bureau of Statistics, which was published in 2013, stated the average Australian has a Body Mass Index (BMI) of 27.6. A healthy BMI range is between 20-25. I didn’t want to become a statistic so I made a decision to start taking responsibility for my own health! It all started back in 1979 when I joined a gym to lose weight and get fit. At the time I weighed over 101 kilos. I’m only 164cm (5’3”) tall so I was obese and as a result very self-conscious so I decided to do something about it. One day I arrived at the gym with a burger in one hand and a can of soft drink in the other. George, (the gym owner) pulled me aside and said, “Frank, it’s really great that you’re training here, but if you don’t change your diet you won’t live a long and healthy life... What you eat today, is what you are tomorrow!” I asked George; “So in your opinion, what is a good diet?” George turned around and picked up a book from behind the counter, handed it to me and said, “Frank, do yourself a favour, buy this book and read it, I promise you it will change your life.” I thought to myself, “Do I really need to read a book to know what to eat?” George was very persistent. Reluctantly, I purchased the book just to get him off my back. I really didn’t have any intention of reading it. After a couple of days, I thought I should read a few pages because George would surely ask me questions next time I popped into the gym. I eventually picked up the book and started reading the first chapter and I couldn’t put it down. I read the whole book in 3 days and just as George had promised, it changed my life forever. The book was called ‘The Miracle of Fasting’ by best selling author Paul Bragg. Before reading the book I knew absolutely nothing about a balanced diet or that food and regular exercise played an essential role in maintaining good health and preventing disease. People ask me how did one book have so much impact on my life so quickly. It’s a good question! The reason Paul’s book had such a profound impact on me instantly was because it was the first time in my life someone ever said to me: “Eat to live, where most of us live to eat”. It was the first time I heard the saying “Prevention is Better than Cure” and “if I take responsibility for my own health I could live a long, healthy and vibrant life!” It was as though I had been struck by lightning. You see, before I read the book I thought I had no influence or control over my health. Now, for the first time in my life I realised that I had an option. I had a choice to maintain my health or I could throw caution to the wind and hope that I wouldn’t end up with a chronic disease. It was a no brainer - I decided to maintain my health by choice! As soon as I discovered that I had some control over the outcome of my health I instantly changed my lifestyle habits. I didn’t want to waste another second eating foods that would undermine my health. I started reading every book I could get my hands on about natural living, bowel health, internal cleansing, herbal medicine and vitamin therapy. The more I read, the more I wanted to know! All my time was totally consumed with learning more about this new health approach that I now believed was the secret to regaining and maintaining vibrant health. In 2 years I went from weighing 101 kilos, with a body fat percentage of 38% down to 64 kilos and 11% body fat. At 26 years of age, I was in the best shape of my life. I felt amazing. Not just physically but I was mentally strong. My head was so clear, I was less stressed, sleeping better, better mood. I was a much happier person. I was so inspired by my learnings that I couldn’t wait to tell the world. I started with telling my family, friends, works mates and anyone who would listen. I would talk all day if people were willing to listen. I felt it was my duty to spread the word of natural living so others could experience the health benefits, just like I did. Then, one day I said to my wife Grace, I would really like to do this full time. I would love to open a health food store so I could talk about my passion with the world. We had just put a deposit on a block of land and were planning on building our new home. Grace had her heart set on it. I said; “Grace, do we build a new home or do we open a health food store? ”We discussed it and she said; “It’s your passion, let’s open a health food store and we can build the house another day!” After 40 years it still brings tears to my eyes when I think about that moment. I’ve always had Grace’s support. She is my rock! So on the 1st of November 1982, on my 28th birthday, I opened my health food store. It was one of the happiest days of my life Every day I couldn’t wait for the sun to come up so I could get to the store and start talking to my customers. I absolutely loved what I was doing! After 13 years of working in my store, it became obvious to me that many health companies weren’t as passionate as I was about natural living. So in June 1995, I decided to start my own herbal and nutritional range of health products. I wanted to develop a small range of unique, high quality herbal and nutritional products and lifestyle programs that would have a positive affect on people’s health and make a difference to their lives. I’m now in my sixties, I train 5 to 6 days a week. I’m in good health and take no medication. It’s not that I’m against them I simply don’t need them. I can say with my hand on my heart that I feel just as alert, have just as much energy, and feel just as enthusiastic about life today as I did in my twenties. I would like to think I can live well into my nineties and beyond in good health. If I continue to eat to live and exercise regularly, I can’t see why not! What you eat today is what you are tomorrow! For over 40 years I’ve believed that if you follow the principles of natural living you can not only maintain good health and reduce your chances of developing chronic disease dramatically, but I believe you can also regain your health. You just need to give your body a chance. The human body is magnificent – it’s perfect – but just like anything that has moving parts, you need to take care of it otherwise it eventually breaks down. If you give your body the opportunity it will heal itself! If I didn’t experience this myself all those years ago, I would never have believed it. Over the years, I’ve seen many friends; family members and customers transform their health and their lives by simply adopting a lifestyle that comprises of eating mostly real food, exercising regularly, avoiding processed foods and drinks that contain added sugar. People always ask me what do I eat? It’s difficult to cover my complete menu in this article but basically I eat mostly real food, fresh food, lots of vegetables (mostly green), raw nuts and seeds, sprouted seeds, extra virgin olive oil, coconut oil, lots of fresh herbs, grass-fed beef, free-range chicken and eggs, oily fish, and selected fresh fruit. These foods contain an abundance of vitamins, minerals, micronutrients, amino acids, healthy fats (essential fatty acids) and much, much more. I don’t eat foods containing refined added sugar, ice cream, cakes, biscuits, sweetened fruit juices, candy, canned fruit juice, canned fruit, soft drinks and I don’t chew gum. I avoid processed food, refined foods, foods made with white flour, foods that contain artificial colours, flavours, preservatives, most canned foods, potato chips, corn chips, prepackaged foods, and white rice. I also don’t eat processed breakfast cereals because many contain added sugar, artificial colours, flavours and preservatives. I have so much more information I would love to share about natural living but it would need several hundred pages to include all my learning’s over the last 40+ years. Over the next 12 months, I will be writing articles that will reveal all of my principles for a long, healthy and vibrant life. To this day I remain just as committed about educating and helping people to achieve better health through good nutrition and regular exercise, as I was when I started way back in 1979. I considered myself somewhat lucky to have discovered the benefits of natural living at a young age. So I have made it my life mission to inspire other Australian’s to join with me in building an army of health crusaders, to educate others on the benefits of natural living and the essential role it plays in preventing disease. I hope you will join me on my crusade to encourage our fellow Australians to embrace the principles of natural health so that they too can live a long, healthy and vibrant life. Make time for good health and you will always have enough health for a good time! Yours in vibrant health,Frank Caruso

WELLNESS

Health tips on how you can reduce developing chronic disease dramatically!

RECIPES

Spanish Baked Eggs

Spanish baked eggs are a great choice for a flavoursome brekkie, lunch or dinner. Not only are they delicious bu...

Your skin is the largest organ of your body, and consists of three layers: the epidermis (or outer layer), the dermis (middle layer) and the hypodermis (the deepest layer). The epidermis itself is made up of five layers, the outermost being known as the stratum corneum. The stratum corneum consists mostly of dead skin cells, and creates a barrier between your body’s internal and external environments. This provides protection for your body as it prevents both foreign material entry into your skin, and moisture loss from your skin. The cells of the stratum corneum are surrounded by natural oils (including fatty acids and cholesterol), and the greater the oil content, the more moisturised your skin will be. During the cooler months, exposure to the cold air outside can really irritate the surface layers of your skin, whilst indoor heating can cause dryness and redness by taking moisture out of the air, making the moisture on the surface of your skin evaporate more quickly. What’s more, your skin tends to produce less of the valuable oils in the stratum corneum during the winter. The result can be dry, red, itchy or flaky skin which can become very irritated and uncomfortable. There are some simple things that you can do to help negate the harsh effects that cold air and indoor heating can have on your skin during the winter. Here are our “Top Tips” for keeping your skin healthy in the cold! 1. Keep the Air Moist As mentioned previously, heaters take the moisture out of the air which can then go on to dry your skin, nose and throat. Humidifiers put the moisture back into the air, helping to minimise any chance of your skin or other respiratory tissues getting too dry. If you don’t have a humidifier, try not to have your indoor heating turned up too high- you don’t need to be hot, just warm. 2. Shower & Bath Temperatures Keep shower and bath water temperatures warm, not hot. Hot water can strip your skin of many of its natural oils and tends, therefore, to make your skin quite dry. 3. Skin Care Routine Changing your skin care routine during the winter months can also really help. Replacing your foaming cleanser which can be quite harsh and drying to a cream cleanser which can help to replace moisture is one way that you can help protect your skin. Using products or serums that contain natural oils such as rosehip oil, olive oil, vitamin E or coconut oil can be very beneficial. Try to avoid petrochemical based moisturisers and skin care products as they can dry skin further. You might also like to get creative and make your own skin care products.Homemade moisturising face masks are a really simple and effective way to give your skin some extra moisture, whilst giving yourself a little TLC at the same time. You can mash up an avocado and add things like sweet almond oil, yoghurt, olive oil, jojoba oil, almond oil, honey, egg yolks, vitamin E oil or aloe. Mix it to a paste, apply it to your skin and find a nice cosy spot to sit and relax for 10 or 15 minutes before gently cleansing away. 4. Healthy & Fatty Foods Eat plenty of healthy oils to help provide moisture for the stratum corneum. Fatty foods can provide some much-needed nourishment to dry, red and irritated skin. Be sure to include plenty of nuts, seeds, avocados, eggs (yolks) and fish to your diet, along with fresh, unprocessed oils such as extra virgin olive oil, almond oil, wheat germ oil and flaxseed oil. Extra Virgin Olive Oil is a fantastic source of squalene which can help to provide strength and support for the membranes surrounding skin cells. 5. Stay Hydrated With Water During the colder months, it is really important that you stay hydrated. Although it may not directly relieve dry, flaky or irritated skin, drinking plenty of water can help your skin cells stay plump and your skin stay smooth. 6. Mist Sprays Mist sprays can be a godsend! You can purchase skin mist sprays from your local pharmacy or health food store, or again, you can get creative and make your own! You will need to find a spray bottle (usually around 100mL should be enough). Fill it almost to the top with some pure filtered water, add a couple of teaspoons of your favourite oil - jojoba oil or sweet almond oil, a few drops of your favourite essential oils - lavender or rose geranium are great, screw down the lid, give it a shake and away you go. You can apply it to any part of your body, whenever necessary to help freshen up dry skin. 7. Natural Loofah Keeping the stratum corneum healthy by gently brushing with a natural loofah to remove some of the surface skin cells when your skin is dry can be a very effective way to help prevent moisture loss and relieve dry skin. Doing this 2-3 times per week during the winter will be enough to keep your skin smooth and healthy. 8. Natural & Unprocessed Oils As moisturisers are generally designed to lock moisture in rather than provide moisture to your skin, moisturising straight out of the shower ensures that while your skin is still moist and soft, most of that moisture will be locked n. Natural and unprocessed oils such as coconut oil make great body moisturisers by providing a lovely fatty barrier from which moisture dare not escape! 9. Winter Clothes Protecting your skin by covering up with gloves, scarves and a good quality sunscreen during the winter will reduce its exposure to wind, rain and winter sun which can all be very drying and irritating to the skin. 10. Irritants and Fabrics Avoid irritants that can cause itching and redness from contacting your skin. Prickly fabrics can aggravate your skin and be a trigger or you to start scratching, and using harsh or heavily fragranced cleaning chemicals on your clothes, bed sheets and towels can also lead to skin inflammation – particularly in those with sensitive skin. Look for fragrance-free laundry detergents designed for sensitive skin, to minimise any potential for irritation from the fabrics that will come into close contact with your skin. Winter time can be a very beautiful time of the year, and by applying these suggestions, your skin can also stay soft, moisturised and beautiful through the cold.

WELLNESS

10 Top Tips for Winter Skin Health

Some people I’ve spoken to believe its normal to have one bowel movement every 3 days. After reading over 50 books of bowel health and natural living over the last 38 years, in my opinion, one bowel movement every 3 days is definitely not ok. I do believe that the normal range of bowel movements should be 1 to 3 a day for maintaining a healthy bowel and for optimum health. Here are my 9 secrets to maintaining a healthy bowel and living a long, healthy and vibrant life1. Dietary fibreIncrease your dietary fibre intake to 35 grams a day for men and 30 grams a day for women. Below I have listed a few common fruits and vegetables and the amount of fibre they contain. It’s important that you calculate the total amount of fibre you are consuming from your foods.Please read the labels of all packaged food you buy to ensure they contain a good amount of dietary fibre. Start by reducing the number of refined foods you purchase and introduce more whole foods to your weekly shopping list such as multigrain/wholemeal breads and pasta, brown rice, raw cereals etc. You can see by this list that it doesn’t take much to add up to your recommended daily dietary fibre intake. Fibre content of foods Apple 1 medium = 4 grams Peach 1 medium = 2 grams Pear 1 medium = 5 grams Avocado 1 medium = 10 grams Kiwi Fruit 1 medium = 1.2 grams Fig fresh 1 large = 2 grams Banana 1 medium = 3 grams Passion Fruit 1 medium = 2 grams Orange 1 medium = 3 grams Nectarine 1 medium = 2 grams Papaya 1 cup = 3 Mango 1 cup = 3 Pineapple 1 cup = 3.5 Broccoli, fresh, cooked 1 cup = 2 Zucchini, Fresh, cooked 1 cup = 1 Brown rice, cooked 1 cup = 3.5 Cereal, bran flakes 1 cup = 5 Oatmeal, plain, cooked 1 cup = 4 Wholemeal pasta 1 cup = 6 Chickpeas 1 cup = 12.5 Lima Beans 1 cup = 13 Lentils 1 cup = 10 Flax seed 1 tablespoon = 12.5 Chia seeds 1 tablespoon = 2 Ref: healthline.com.au In addition, you could take 2 tablespoons of Caruso’s Quick Fibre Plus every morning. Not only does it provide you with 10 grams of dietary fibre (1/3 of your daily allowance) but also an abundance of Omega 3, 6 & 9 essential fatty acids (EFA’s), protein and complex carbohydrates. 2. Drink waterDrink 2 litres (8 glasses) of pure water daily. Drinking at least 2 litres of water throughout the day is essential for bowel health. Particularly when consuming 30 grams of dietary fibre daily. It’s also important that you don’t consume 2 litres at once and rather over an 8 to 12 hour period during the day. Try and not drink water or fluids during mail meals. Best to drink an hour before meals and 30 minutes after main meals.3. ExerciseExercise 20 minutes every day. Moderate exercise stimulates your bowels, helping your intestines do their job and increase bowel movements. Exercising 20 minutes a day reduces the risk of developing chronic disease dramatically! Certain yoga poses increase blood flow to the digestive tract and stimulates your intestines to contract. In my opinion the best exercises that help stimulate the bowels are totally functional, bodyweight exercises that focus mostly on your stomach (core) muscles. To view my 20-minute bodyweight workout video please clink here; 20 minute workout video4. Don't overeatMost people overeat their main meal. Even overeating of nutritional food can cause constipation and upset your digestive system. Your digestive system needs time to properly digest the food that you eat and to unitise all the goodness that these foods provide. So by eating five smaller meals daily rather than three large meals takes a huge load off your digestive system. As an example, you should have a good wholesome breakfast which includes fresh fruit, unprocessed cereal, almonds and seeds. Its important that you ensure that breakfast provides you with at least 1/3 of your daily fibre intake. By mid-morning you could eat 2 pieces of fruit, a hand full of raw nuts or seeds. Lunch/midday grilled chicken/tuna salad and pine nuts (with or without whole grain bread), mid-afternoon another 2 pieces of fruit and hand full of nuts, and evening you can have a wholesome meal with a fruit salad afterwards for dessert. If you get a little peckish later at night please have another piece of fresh fruit of raw nuts (almonds or cashews). These are easy to digest!5. Don't eat too lateMany people I talk to who have digestive problems eat just before going to bed. Please don’t eat too late at night or 2 hours before going to bed. Eating just before bed may slow down digestion, may cause unpleasant side effects such as: problems sleeping, nightmares, indigestion, gas just to name a few. Studies have also shown that when food is consumed late at night — anywhere from after dinner to outside a person's typical sleep/wake cycle — your body is more likely to store those calories as fat and gain weight rather than burn it as energy,6. Eat and chew your foodEating slowly and chewing your food probably is essential for good digestion. When consuming main meals its really important that you chew your food slowly and properly before swallowing. The physical process of chewing food in your mouth helps to break down larger particles of food into smaller particles. This helps to reduce stress on the oesophagus and helps the stomach metabolize your food. When you chew each mouthful properly, you also release a lot of salivae, which contain digestive enzymes which break down starch. This goes a long way in preventing digestive problems and preventing constipation.7. Avoid eating processed foodPlease try and reduce the amount of processed food that you eat on a daily basis. Most processed food contains little fibre and even less nourishment. As a result, it robs your body of the opportunity to receive the nutrition it so desperately needs from whole foods to maintain optimum health and wellbeing. It’s what I call a diet saboteur. It's blamed for our nation's obesity epidemic, high blood pressure and the rise of Type 2 diabetes. You can reduce your chances of developing chronic disease dramatically by just reducing processed food from your diet.8. Taking ProbioticsIf you have taken antibiotics at any time I would strongly recommend you take probiotic supplements for about 3 months.Antibiotics are medicines used to treat infections or diseases caused by bacteria. However Antibiotics not only kill off the ‘bad’ bacteria that are causing an infection, but they can also wipe out some of our good essential bacteria – particularly in the gut.With the reduction in ‘good’ bacteria, the body finds it harder to maintain good gut balance, and this may result in some unwanted symptoms such as constipation, poor digestion, wind, stomach cramps and even possibly diarrhoea. This is because the “good bacteria” also assist with the digestion of food!However, this imbalance may be assisted by taking a probiotic every day during your course of antibiotics and for at least 3 months after the course is finished. This way you can replenish your friendly bacteria on a daily basis before your digestive system is upset by a longstanding microbial imbalance.9. Eat to liveMost people living in the western world today live to eat rather than eat to live. It’s not rocket science. Eating an abundance of fresh fruit and vegetables, raw seeds and nuts, whole grains and whole foods daily is undoubtedly going to not only reduce your chances of developing chronic disease but improve your quality of life I promise you that if you embrace the principles of healthy living, you can live a long, healthy and vibrant life. If you make time for good health you will always have enough health for a good time.Yours in Vibrant health,

My 9 Secrets To Maintaining A Healthy Bowel And Living A Long Healthy And Vibrant Life

NUTRITION WELLNESS

My 9 secrets to maintaining a healthy bowel & living a long, healthy and vibrant life!

FITNESS WELLNESS

Caruso's Keeps Me Going!-78 year old Triathlete Alf Lakin.

Guest Article by Suzanne Robinson from Mummy to Twins Plus One- http://mummytotwinsplusone.com/ Having time outdoors is great for your brain and body. Fresh air and sunshine can make everyone feel better. In the 21st century, we have so many distractions that make being outdoors and present so much harder. Mobile technology -- smart phones and tablets -- are so easy to take with us. The consequence of this is that we never switch off. Time away from screens is important for everyone. My motto is little bit of screen time is fine, but if the weather is great they need to get outside and play. Did you know that spending time in nature helps with the following: more creativity, better vision and concentration, stress relief, and improved mood? So what type of things do my kids and I love to do? Park Fun I love to take the kids to the park. They run wild, play on swings and other play equipment. Bike Riding Bike riding is fun for everyone. My girls ride their bikes to parks and bike tracks so that they can have more practice and fun with their bikes. There are many benefits to bike riding for kids; fitness, having fun with family and friends, getting outdoors and experiencing your environment. Cycling is easy to do and the best one is that it is a free activity after you purchase a bike that is. Bush Walking Living in the Blue Mountains means so many choices for bush walks. Exploring different areas, seeing birds, animals, the wonderful trees, and flowers is a joy. Swimming My kids are definitely water babies. They all love spending time in the pool and when the weather is warm it is hard to get them out of the water. The twins invent games, play with friends and each other and also have fund with inflatables at the pool. Aqua Aerobics When I have the time I love to do aqua aerobics at the pool. I find that the water adds a degree of difficulty to stretches and allows you to be supported if you have issues with knees of joints during exercise. This exercise allows you to go at your own pace. If you wish to push yourself you can. Fresh air, exercise, a change of scenery and switching off helps you be a better you. What activities do you incorporate into your life? Which ones will you make sure to add to your list this spring? More about our Guest Blogger Suzanne Robinson is the mummy behind Mummy to Twins Plus One. Suzanne lives in the Blue Mountains just outside of Sydney. She is a mum to twin girls and a baby boy and yes, three kids keep Suzanne extremely busy. Suzanne is a blogger, writer, speaker, organiser of all, creative, and loves having fun with the family. Mummy to Twins Plus One covers everything from parenthood, ideas for dinners, parenting fails, giveaways, competitions, and some great craft and DIY ideas. Suzanne has a degree in communications and a Masters in Project Management. See her website: http://mummytotwinsplusone.com/

FITNESS

Active Kids = Healthier Kids!

Ancient Greeks and Romans were herbalists with the most well-known Greek physician being Hippocrates, who is also known as the "Father of modern medicine" Hippocrates was regarded for his ethics associated with medicine and for the "Hippocratic Oath". Two Greek surgeons in the Roman Army, Dioscorides and Galen compiled the matera medica texts that have become a foundation for modern day herbal medicine. Herbal medicine was preserved in Monasteries throughout Britain and Europe as they served as medical schools, with the Monks translating much of the works of Hippocrates, Dioscorides and Galen. Ways herbs have been used Herbs have been used in many ways throughout history, not only as the backbone for Indigenous medical systems, but also in healing rituals. Depending on the herb, there were many ways in which they can be used, such as ingestion of the herb, syrup, tinctures, ointments/salves, essential oils, smoking and consumption teas to name a few. The book 'The Devine Farmer's Classic of Herbalism' is the oldest known herbal text in the world, compiled in China about 2000 years ago. Modern age herbal medicine The increased interaction with allopathic and holistic practitioners is enabling more people across the globe to embrace an integrative healthcare regime with the use of both herbs and pharmaceutical medicines. The use of herbal medicine has continued to grow and develop into the modern age, with professions such as naturopaths and herbalists continuing to grow in popularity. Universities and Colleges globally teach Naturopathy with the course framework now heavily based on science and evidence, not only on traditional use of herbs. Herbal medicine plays a valuable part in prevention of ill health, with many people choosing to use herbs to aid general health and wellbeing. Popular use of herbal medicine The World Health Organisation (WHO) estimates over 50% of people in industrialised nations have used herbal medicines for some part of their health care, and in Africa, up to 80% of the population uses herbal medicine for their primary health care. Many popular body systems people lean towards herbal medicine include: Eye Health - with the use of antioxidant rich herbs. Digestive Health - with the use of bitter herbs. Liver health - with the use of liver protective herbs. Joint health- with the use of anti-inflammatory herbs. Skin Health - with the use of antioxidant herbs. Scientific advancements In the early stages of herbal medicine's history, the exact mechanism of action of the herbs had not been established, relying on the effects they had on the person rather than being able to determine the active components involved or its actual biochemistry. Even though the active components were unable to be pinpointed at this time, research has shown that Indigenous cultures around the world tended to use the same or similar plants for the same ailments. Often we see Indigenous cultures who never crossed paths use the same herbs for the same purposes at opposite ends of the globe. The developments in science has had a vast impact on what we know about the ways in which herbs work in the body and what component of the plant is responsible for the therapeutic effects. Since the early 19th century scientists have been able to analyse the herbs and establish their mechanism of action. They have also been able to determine which parts of the plant contains the highest levels of these active constituents. Generally the parts used in herbal medicine are the leaves, flowers, roots, seeds, berries and bark. Scientific advances and determining active components of herbs has paved the way for many pharmaceutical medications, in fact many of our drugs were originally derived from herbs such as aspirin which traditionally was derived from the herb Willow Bark, until ways to synthetically create these were discovered. There is an increase in herbs undergoing clinical trials for validity rather than only relying on the traditional use information already established about the herb. The shift to evidenced based herbal medicines is also seeing swing to standardized herbal medicine preparations, in which the active components of the herb are identified and in concentrated forms in the preparation to ensure the active component is at a dose that may provide therapeutic actions.

HERBAL MEDICINE

The History & Benefits of Herbal Medicine

Exercising 20 minutes a day reduces the risk of developing Chronic Disease dramatically! About half of all Australians have a chronic disease, and around 20% of these people have at least two (multiple conditions) according to the Australian Institute of Health and Welfare (AIHW)1. These are shocking statistics! Older people are more vulnerable to developing many diseases, and Australians' increasing life expectancy means a greater chance for multiple conditions to arise. Nearly 40% of Australians aged 45 and over have two or more of the eight chronic diseases examined. For this age group, the two most common chronic diseases to occur in combination with any other chronic disease were arthritis and cardiovascular disease.* It doesn’t have to be this way. Health Care Professional’s have long known about the health benefits of regular exercise in the prevention of heart disease, obesity and other related health conditions. However with all the evidence supporting the benefits of exercising and the major role it plays in preventing chronic disease, over 70% of adults (almost 12 million Australians) don’t do enough physical activity to maintain good health. The good news is recent studies have shown that by exercising for as little as 20 minutes a day you can reduce your chances of developing chronic diseases dramatically but also help you manage the symptoms. The problem is many people who do exercise don’t exercise correctly or efficiently and as a result many muscles throughout your body are not engaged. It’s important that your workout includes exercises that engage multiple muscle groups through a range of body movements. Today I would like to guide you through my 20-minute workout program that is suitable for all ages. It includes 8 easy Functional Bodyweight exercises that you can do every morning as soon as you get out of bed, either before or after a light breakfast. The 8 Functional Bodyweight Exercises I will be covering today are: SQUATS LUNGES DIPS CRUNCHES GLUTE BRIDGE PLANK PULSE MOUNTAIN CLIMBERS and PUSH UPS Important Safety Tips Before I start demonstrating these exercises I have some important information so please read carefully. No 1 - If you have an existing health condition or injury you should talk to your health care professional before starting any exercise program. No 2 - It’s important to start the workout at a moderate pace until your body warms up. Start by doing the first set of 8 exercises slowly and then increase your pace and intensity. This helps blood circulation and reduces your risk of injury. No 3 – Always keep your abdominal muscles engaged during each exercise. I will be referring to these as CORE muscles throughout the workout. Our core muscles are important because they support our lower back. No 4 – Remember to breathe during each exercise - take deep breaths when muscles are relaxed and exhale when engaged. No 5 - If you have limited mobility, slow down your movements to a level where you feel comfortable. No 6 - You will be doing 20 repetitions for each of the 8 exercises – 1 set. Repeat the 8 exercises without stopping for a minimum period of 20 minutes. Remember to take deep breaths during the workout. No. 7 – If you haven’t exercised for years please start with completing 1 set for the first week, increase to 2 sets on the second, and continue adding 1 set every week until you reach a level of fitness that allows you to continue for 20 minutes without stopping. No. 8 – If you are pregnant, always consult your Medical practitioner first before attempting to perform any of the exercises Detailed overview of exercises The 1st exercise is SQUATS (20 x reps) Squats are known as the king of all exercises because they work multiple muscle groups. They engage your hips, glutes, quads, hamstrings, and your core muscles just to name a few. It’s important that you keep your arms out in front, back straight, chest lifted, chin up while doing a Squat. Start slowly and move into a full squat as your body warms up. If you have limited mobility or lower back pain and can’t do a full squat that’s ok, just squat down to a level that’s comfortable for you. Exercise 2 - LUNGES (20 x reps) Lunges work your quads, glutes, hamstrings, calves and core muscles. Like Squats, it’s important that you keep your back straight, chest and chin up while doing lunges. Try and get your knee as close to the floor as possible without touching. As you get stronger you can hold light dumbbells in each hand. Exercise number 3 - Chair Dips (20 x reps) Dips work your triceps, shoulders and upper back. Using a strong and stable chair, sit on the edge with both feet together. Place your hands on the edge of the seat on either side of your thigh and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself towards the floor. Chair Dips are challenging so take it nice and easy. Exercise 4 - Crunches (20 x reps) Crunches are great for strengthening your core muscles. Lying back on the floor with knees bent, place your hands crossed over the chest and move forward by curling your shoulders towards your pelvis. Do these slowing without lifting your shoulders too far off the ground. For maximum results always keep your core muscles engaged. Exercise 5 - Glute Bridge (20 x reps) Glute Bridge strengthens and tightens your backside so it’s a great exercise for that dream bum. Start by lying face up on the floor with arms to the side, palms down, knees bent, and heels on the ground. Lift your hips off the ground until knees, hips, and shoulders are in a straight line making sure to squeeze your glutes as you reach the top of the movement. Avoid pushing your hips too high. All of your weight should be balanced between your shoulders and your feet. Hold for 3 seconds, and then slowly lower your hips back down slightly touching the ground before repeating the rep. Exercise 6 - Plank Pulse (20 x reps) Plank Pulse is a great exercise for strengthening and defining your core muscles. The correct way to do a Plank Pulse is up on your toes with both elbows inline with your shoulders so your chin is in line with your thumbs. Keeping your back and head straight, slowly pulse forward until your chin is in line with the end of your finger tips and then pulse back in the start position. Repeat this 20 times. For beginners start on your knees until you are strong enough to do them on your toes. Exercise 7 - Mountain Climbers (20 x reps each leg) Mountain climbers are a great total body exercise. They work multiple muscles, your legs, arms, core, shoulders, glutes as well as giving you a great cardio workout. Get in the plank position, arms fully extended and feet apart. Once you are aligned in the plank position, draw your right knee into your chest without your right foot touching the floor and then extend back into plank position. Repeat the same movement with your left leg and continue alternating until you complete 20 reps on each leg. Accelerating the speed of these movements increases your heart rate and burns more calories. Exercise 8, last but not least is and my favorite - Push Ups (20 x reps) Push ups also work multiple muscles; pectoral muscles, core, shoulders, triceps and deltoids. Lying face down on the ground, lift on your toes and place your hands slightly wider than shoulder width with fingers facing forward. While keeping your body straight, lower your body to the ground by bending arms at the elbows. Raise your body up off the ground by extending the arms. Repeat 20 times. If you cant do push ups on your toes it's ok to do them on your knees until you get stronger. That’s it. You are done. By now you should be sweating, if not you have not worked hard enough. Remember - Sweat is fat crying! Cooling Down and Stretching It’s important to take 5 minutes to cool down by stretching before taking a shower or having breakfast. There are many websites that demonstrate good stretching techniques so please adopt one that suits you. Please try and follow my 20-minute functional, bodyweight workout 6 days week and after a few weeks I promise you will feel fantastic, probably the best you have felt in years. After a few days you have more energy, be less stressed, sleep better, and be ready to start your day in a positive frame of mind. I’m over 60 and I can honestly say that I feel more alert, vibrant and enthusiastic about life today than I did in my early twenties. I’m a good example that if you embrace the principles of natural living you can live a long, healthy and vibrant life. If you make time for good health, you will always have enough health for a good time! Yours in vibrant health, Frank Caruso 1. http://www.aihw.gov.au/chronic-diseases

FITNESS

True Wealth is Good Health - 20 Minute Workout Video

RECIPES

Blue Mermaid Chai

Tai Chi reduces tress, increases mobility, relieves pain, promotes happiness and improves quality of life! Tai Chi's popularity in Australia is on the increase and it is not just the elderly practicing Tai Chi in the local park! People of all age groups and walks of life are embracing the benefits of Tai Chi. So what is it about Tai Chi that is making many of us want to try it? Tai Chi aims to improve overall health an wellbeing including both the body and mind with a low-impact, slow-style exercise, designed to leave a sense of relaxation and calm after each session. Tai Chi is very different to many forms of exercise as it aims to relax muscles, rather than tensing muscles, using circular motions that flow and are never forces, whilst ensuring connective tissues are not over-stretched or over-exerted. Tai Chi originated in Ancient China as a martial art, often being described as "meditation in motion" due to the tranquility and fluidity of the movements involved. One of Tai Chi's beauties is that it can be practiced by nearly everyone, spanning across varying degrees of fitness and range of motion as the movements can be tailored to individual requirements. Tai Chi is said to cultivate and stimulate QI, the energy force believed to flow throughout the body. This then removes blockages that may have occurred and may be causing certain ailments in the body. Tai Ch also works on balancing Yin and Yang in the body. Yin and Yang are opposing elements that are said to promote balance and harmony. How could Tai Chi help you? Tai Chi boasts many benefits to health and wellbeing, including: Stress Tai Chi may help reduce stress levels from the gentle movement, breathing techniques and mental concentration required. During a session you are encouraged to remain tranquil, yet alert enough to consciously command the body. Balance and Fall Prevention Most research surrounding Tai chi's health benefits have been on fall prevention. With studies supporting Tai Chi's involvement in assisting balance and fall prevention, due to increased coordination in the elderly. Proprioception- the ability to sense the position of one's body in space - declines with age, meaning the elderly are at a higher risk of losing balance and falling. Due to Tai Chi's ability to be adjusted, it is an exercise form that many elderly can embrace and add to their lives. Muscle Strength Continued Tai Chi will improve muscle strength in both the upper and lower body, similar to that of bris walkgin or light resistance training. Increased muscle strength helps joints remain stable and protected, which may prevent certain types of injuries and may be beneficial in those who exercise frequently and more vigorously. Flexibility Flexibility allows us to move and improves our range of motion. Tai Chi is believed o be beneficial in those wishing to improve their range of motion, particularly after certain injuries. Other reasons to try Tai Chi You can do it anywhere as minimal space is required. Many people choose to practice Tai Chi outside, however this is not a requirement, just personal choice. Many classes available Australia wide as well as many DVDs and online classes available, if you prefer the comfort of your own home. The risk of injury is very low from Tai Chi. You can do it alone, at your own pace, or with others. No fancy outfits required, just loose clothes to move freely in and flat shoes that you can still feel the ground in. Look out for instructors or courses in your local area if you are beginning and / or buy or download some Tai Chi DVDs if you prefer to practice in the comfort of your own home an enjoy the many benefits Tai Chi can bring to your life. Disclaimer If you suffer from any medical condition or pre-existing injuries check with your healthcare professional before undertaking any exercise program.

FITNESS WELLNESS

The Benefits of Tai Chi

Although fermented foods and beverages have long been part of many cultures, some as far back as 2000 years, we are only now really seeing a big increase in popularity and consumption of these here in Australia. Whilst they may seem just like a trend to some, fermented foods and beverages have a whole host of benefits that you can reap with regular consumption. The myriad of health benefits of fermented foods and beverages is largely due to the production of beneficial bacteria and acids produced during the fermentation process. Why ferment foods and beverages? Fermentation of foods and beverages dates back to the time before we had refrigerators or electricity to store our food and beverages and had to rely on other methods to stop food from spoiling. Fermentation is an anaerobic (without oxygen) process that converts carbohydrates (such as sugar) into either alcohols and carbon dioxide or to organic acids. The process involves the presence of bacteria, yeast or a combination of the two. The bacteria and the yeast are responsible for converting the carbohydrates into bacteria strains that are beneficial probiotics. This increase in beneficial bacteria or probiotics helps us in many ways including immune and gut health. Over 70% of our immune system resides in our gut and relies on a balance between the beneficial bacteria and the bacteria that may lead to poor health. There is sufficient evidence to suggest a strong connection with gut health and brain function, including focus, clarity and energy levels. Not to mention general functioning of the digestive tract, such as reduction in bloating, indigestion and poor bowel function. So, what are some of the popular fermented food and beverage options? Kombucha Kombucha’s popularity has been growing rapidly with this drink now beingavailable almost anywhere, from health food stores to cafes, restaurants and even convenience stores. Homebrewing has taken a shift with many people now brewing kombucha at home, in a relatively simple fermentation process. So, what exactly is kombucha? You may actually be surprised to learn that kombucha is not a new creation, but in fact has been consumed for approximately 2000 years. It is believed to have started in China or Japan. Kombucha is a probiotic and nutrient rich drink that is made from adding a SCOBY (a symbiotic colony of bacteria and yeast) to green or black tea and fermenting with sugar. The good news is that the sugar is needed in the fermentation process and the majority of it (around 90%) is actually utilised during this process so the end product is actually a low sugar drink. (Do keep an eye on the label however as some mass produced products may have sugar added to the drink to help with flavour). What is SCOBY? SCOBY is the living culture that is added to the tea and sugar, often referred to as “The Mother” as it is responsible for turning the tea to “kombucha”. SCOBY is a blob-like disc that covers the surface of the liquid and providesa seal to prevent air from entering the liquid, ensuring the fermentation happens in an anaerobic environment. Benefits of Kombucha? Apart from the wonderful probiotic benefits of this drink already discussed, kombucha is naturally high in antioxidants which assist us in fighting free radicals that may damage our cells. When kombucha is made from green tea, it will contain the powerful antioxidants known as polyphenols. Polyphenols have long been documented as important antioxidants. Another wonderful benefit of consuming kombucha is that it is high in acetic acid due to the fermentation process. Acetic acid may kill potentially harmful microorganisms in our gut, further assisting gut health. Kefir Kefir’s popularity may not be as widespread as kombucha in Australia; however it is very popular in the Middle East and Europe with its numerous health benefits make this cultured, creamy product a great addition to your diet. Another great thing about kefir is it can be cultured from dairy and nondairy making it suitable for most people. The milk-based kefir is generally well tolerated by most, even those with sensitivities to lactose as it contains the lactase enzyme needed for proper digestion of the often-troubling lactose. Kefir is similar in texture to a drinkingyoghurt, with a tart, slightly effervescent refreshing taste that has been long used throughout the Middle East, Eastern European and Russian cultures. Like kombucha, kefir is naturally high in probiotics, but also has a broad spectrum of yeasts making it very nutritious and a beneficial addition to your diet. Like any fermented product there are specific bacterial strains needed to produce individual products. In kefir’s case it is the kefir grains that are used to create it. These grains contain both bacteria and yeasts, in white/yellow grain-like clumps. The grains are what is needed for the milk to ferment, and the beauty of these grains is that once the fermentation process has finished, they can be strained from the mixture and reused to make new batches. Sauerkraut Sauerkraut translates to “sour cabbage” in German and is a fermented cabbage dish that has been widely consumed throughout Central Europe for hundreds of years and is widely known, even here in Australia. Sauerkraut not only provides beneficial probiotics and antioxidants, but it is also a great source of fibre and is low in calories. Keep in mind however, it can be high in sodium as salt is one of the main ingredients in this dish, so stick with a smaller serving size, having it as a snack or a side dish.

NUTRITION WELLNESS

Kombucha- The 2000 Year Old Superfood

After more than 15 years of lobbying, the Australian Hemp Industry has persuaded the Government to follow countries such as the UK, USA and Canada, and pass legislation that legalises the use of Hemp in food products. As of November 12th, 2017 you have been legally able to purchase products such as Hemp oil, Hemp seeds, Hemp protein powder and Hemp flour from your local Health Food Shop for the purpose of dietary consumption. This means that products that were previously labelled “external use only” are now available as foods. But hemp is not just any old food – Hemp is a true superfood! What Is Hemp? Hemp is a variety of cannabis (Cannabissativa) which is different to marijuana. It has been specifically bred to produce very low levels of tetrahydrocannabinol (THC) – the psychoactive constituent in marijuana. Hemp therefore will not cause the “high” associated with marijuana use. Presently, Hemp is cultivated as an industrial product for use in textiles and clothing, body products, paper, alternatives to plastic, biofuel and the building industry, however, it is an extremely nutritious plant. It is gluten free, low in naturally occurring sugars and full of fibre, protein, essential* fatty acids (EFAs), vitamins and minerals. What are the nutritional benefits of Hemp? Hemp is one of the most nutrient dense foods on the planet. It is what is known as a complete protein, meaning it contains all 10 essential* amino acids. This is rare for a plant food. Just 30g of Hemp contains almost 10g of protein. Hemp is the richest source of the omega 3 and omega 6 essential fatty acids of all foods. The seeds are made up of around 85% EFA’s which your body uses to maintain skin, eye and nervous system health, as well as to manage inflammation. It is high in the fat soluble vitamins A and E and is also a great source of the minerals magnesium, phosphorus, potassium, manganese, zinc and iron. 30g of Hemp contains a whopping 50% of your daily requirement for magnesium and phosphorus, and 60% of the Recommended Daily Intake for manganese. With the exception of Pumpkin seeds, Hemp seeds contain more antioxidants than any other plant based oil. Antioxidants play a vital role in maintaining cellular health and are involved in healthy cardiovascular function, nervous system function, reproductive function and healthy aging. What types of food products can be made from Hemp, and how can I use it in my cooking? All of the food products made from hemp are produced by using the seeds. The seeds impart a delicious nutty flavour to the dishes you create. After pressing the seeds to extract the EFA rich oil, you are left with a fibrous mass known as “hemp cake”. The hemp cake is milled to make hemp flour. Hemp flour can be used in gluten free baking to make cakes, biscuits, and muffins. The oil is not recommended for use in cooking due to its high EFA content. It is best used in salad dressings, dips and smoothies. Hemp seeds, as mentioned above, are extremely high in protein so it comes as no surprise to learn that hemp protein powders are now among the most popular types of vegetarian/vegan, gluten free and dairy free protein powders on the market. Just like its dairy counterparts, hemp protein can be used as a drink after workouts when mixed with water or some type of milk. It can also be added to pancake mix and smoothies for a convenient protein boost. Hemp seeds themselves can also be freshly ground and used as a sprinkle to give your salads, muesli, yoghurt or fruit a nutrient kick. Does Hemp have any other benefits? Hemp is one of the most sustainable and fast growing crops in Australia. It is also naturally resistant to pests meaning that pesticide, herbicide and fungicide use is minimal in Hemp production. It consumes less water than other crops (such as cotton), and is extremely hardy as it will grow in most soil types. Each plant is able to grow very close to the next and within a very small area so crops can be compact and utilise less space. What all this means is that the demand for similar products that utilise more non sustainable farming practises (such as textiles, fish, dairy and wheat) may be reduced, easing the negative load on the environment. With so many benefits to the health of both you and the environment, why not give hemp a try today? *An “essential” nutrient (amino acid or fatty acid) is one that your body cannot make, so you need to get it from your diet. Deficiencies of essential nutrients can have a negative impact on your health so it is vitally important that you are getting them from the food you eat.

HERBAL MEDICINE WELLNESS

The Hemp Revolution

The term “headache” refers to any pain that occurs around the head, face or neck. Headaches are among the most common cause of pain and will effect most of us at some time in our lives. Headaches can be mild and annoying or severe and debilitating. Headaches can be caused by stress, eyestrain, poor posture, dehydration, not eating enough or skipping meals, hormone changes (periods), alcohol, allergies or infections such as colds, flus and sinusitis. The 3 most common types of headaches are tension headaches, migraines or sinus headaches. Tension headaches might feel like you have a tight band or feel pressure around your head. The pain can be mild to severe and is concentrated at your temples or around the back of your head – extending from the base of your skull down into your neck. Migraines are another more serious and common form of headache that can be quite debilitating, often seeing you bed ridden for up to a couple of days. They are usually accompanied by nausea and vomiting, blind spots or flashing lights in your eyes. The pain is described as throbbing, one sided and severe. These headaches will usually interfere with, and inhibit your normal daily activities. If you experience migraines on a regular basis you should see your healthcare practitioner as you may have nutritional deficiencies. Sinus headaches can also be quite painful and debilitating and are usually caused by allergies or an infection. If you have a sinus headache you will notice pain around your eyes, forehead, and across the bridge of your nose. Generally speaking, the most common way to alleviate the pain of headaches is with pain relief medicine. However, before you reach for the tablets, it might pay to consider some natural alternatives. The underlying cause of most headaches is dehydration, even mild levels of dehydration. So please make sure to keep hydrated by drinking 8 glasses (at least 1 litre) of water per day! Fresh air and some outdoor time also can reduce the occurrence of headaches. Our eyes need to focus on distant objects rather than just looking at things that are close to us. This can cause strain in the muscles of the eye and face which can lead to headaches. This is most commonly seen in people who work in front of a computer or in an office environment. So try going outside for a short walk. If these two simple things don’t work, then consider the use of natural essential oils! Essential oils are a popular addition to first aid kits in many homes. From mild anxiety and sleeplessness to stings and scratches, essential oils have been able to provide useful benefits for common ailments for hundreds of years. The five most commonly used essential oils for headaches are lavender, rosemary, peppermint, eucalyptus and chamomile. As each of the different oils have their own particular actions, they can be used for different types of headaches. Lavender oil is one of the most common oils found in Australian households, mainly because it has a wide array of uses for you, your pets and your home. Importantly, Lavender is considered to be a soothing pain reliever. It is also very calming to the nervous system which makes it an ideal choice for assisting with tension headaches caused by stress and anxiety. Peppermint is another oil which enjoys popularity in bathroom cabinets around the country. Peppermint oil contains menthol which helps to decongest the sinuses, ease pain and relax tense muscles. These actions make Peppermint oil a great choice for both tension and sinus headaches. Eucalyptus oil is invaluable in the treatment of sinus headaches as it has some very powerful decongestant actions. On top of that, Eucalyptus oil can also open up the nasal passages making breathing easier when you are suffering from colds and flus. It is the perfect oil to place in a vapouriser in the home to assist with respiratory conditions. Rosemary oil can be extremely beneficial to use for headaches as it is a potent pain reliever and decongestant. Rosemary also helps to promote healthy circulation - particularly to the head. This makes it a valuable oil to help alleviate the pain of both sinus headaches and migraines. Chamomile oil is considered to be anti-inflammatory and soothing for anxiety so it can be a very useful oil to use for tension headaches and stress. These oils can be used on their own or as a blend depending upon the type of headache you have. Tension headaches can be soothed when the oils are used as part of a relaxing warm bath with added Epsom salts. You will only need a few drops of each oil for the best results, and try to stay in the bath for at least 20 minutes. Tension headaches also respond well when the oils are diluted in a carrier base (such as almond oil) and dabbed or massaged onto the back of the neck and temples. Once again, you will only need 1-3 drops of the oil diluted in about 10-20mLs of the carrier oil. Migraines may also be soothed with topical application such as this. Sinus headaches respond well when the oils are placed (diluted) on the temples and on the lower edge of the cheekbones, or placed on a tissue and inhaled periodically. Infusing the air in your home by placing the oils in a vapouriser or diffuser is also great for painful sinuses and sinus headaches. When using oils topically, be careful not to get the oils in your eyes, and never place oils directly on the skin as some can cause irritation when used undiluted. Remember too that rosemary and peppermint oils are not suitable for use if you are pregnant. Some headaches however, may need more attention than others. If you are experiencing recurring headaches or your headaches are not being relieved with pharmaceutical medication, it may be best to check with your healthcare practitioner. Otherwise, essential oils are one of the safest and most non-invasive ways to help soothe the painful and bothersome discomfort of your headache naturally.

HERBAL MEDICINE WELLNESS

Top 5 Essential Oil Headache Busters

Summer is a time for simple and easy meals! Here, Suzanne Robinson from 'Mummy to Twins Plus One' shares one of her favourite recipes: Beef, Veggie & Haloumi Salad. "Holidays and hot days mean that you really don't want to spend ages preparing a meal for everyone. I love fresh produce and of course getting a meal on the table quickly is always a winner in my book." Ingredients: A pack of salad leaves from your local supermarket. Or you can make your own from lettuce and other yummy different salad leaves. I used a mixed salad leaf pack from Woolies, as it was a quick way to make this meal. This salad pack comes with Kale, Spinach, Chard, Carrot, Beetroot and Cabbage. Olive oil butter or Olive Oil for the fry pan Beans Red Capsicum Broccolini, I used 9 stalks Soy Sauce Chilli Flakes Haloumi, the one I used was a cracked pepper Haloumi. Lemon Juice to drizzle over the cooked Haloumi. Having a great mixture of different leaves, and vegetables means that you will get your daily serve of vegetables with one meal. This recipe will serve around 2 people with a big bowl of salad. If it is a smaller bowl you could possibly get 4 serves out of this mixture. You can make a bigger or smaller amount depending on how many you are cooking for. Method 1.Put the salad leaves into a big bowl for serving. Once you have completed the other ingredients you can then add it to the bowl and mix. 2.Cook the beef in a fry pan or on the BBQ. I made sure that the beef was cooked to give a BBQ effect. When the beef is partly cooked add the soy sauce. I just added a drizzle for flavour. Once the beef is cooked take it out and add to the salad bowl with the leaves. Then mixed it in with the other ingredients. 3.Cut up the broccolini, beans and capsicum and then cook a bit on the fry pan. I added a little bit of chilli flakes. Not too much. You can do this step if you like or leave it out. Once all cooked put in the bowl with salad leaves, and beef. 4.Now cut up the Haloumi and cook on the fry pan. You might need to clean the fry pan before you do this step. I gave my fry pan a quick rinse and wash. If you do this when the fry pan is hot take care. 5.After the Haloumi is cooked, drizzle some lemon juice on them and add to the salad bowl with the other ingredients. Mix all ingredients together and then serve. The lemon juice makes the Haloumi taste amazing. You can get plain Haloumi or ones that have pepper or chill in them also. It is up to you which one you prefer. 6.Cut up the Haloumi into smaller squares so that it can be added to the salad. 7.Now put into other bowls to serve and enjoy! You can add whatever you have in the fridge. This recipe easily works with anything you have available. Chicken If you prefer a vegetarian option, add Tofu. More vegetables are great to add to the salad, pumpkin, tomatoes, and bok choy. How about adding fish to the salad? Tuna or grilled fish would be ideal, it is up to you and what you prefer. Seeds and nuts are great ingredient to add as well. The addition of seeds or nuts gives a nice crunchy texture to the salad. Make sure to add these just before you serve, if you have warm or hot ingredients mixed with the leaves it might reduce the crunchiness of the nuts. This recipe can be for a lunch or dinner, and is perfect for a BBQ with friends and family. About our Guest Blogger! Suzanne & her beautiful children. Suzanne Robinson is the mummy behind Mummy to Twins Plus One. Suzanne lives in Blue Mountains just outside of Sydney. She is a mum to twin girls & a baby boy and yes three kids keep Suzanne extremely busy. Suzanne is a blogger, writer, speaker, organiser of all, creative, and loves having fun with the family. Mummy to Twins Plus One covers everything from parenthood, ideas for dinners, parenting fails, giveaways, competitions, and some great craft and DIY ideas. Suzanne has a degree in Communications and a Masters in Project Management. To find out more about Suzanne and her fun filled adventures with her family, head to http://mummytotwinsplusone.com/

RECIPES

Beef, Veggie & Haloumi Salad

Breakfast is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, and improves performance. Eating breakfast is important for everyone, but it’s especially so for children and adolescents. Children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination. Do you know what you are really eating? Most people start the morning with a bowl of cereal, but do they know what they are really eating? Some cereals are full of sugar and some may contain as much salt as a serve of potato crisps. Most cereals are packed in bright coloured boxes, some with cartoon characters and the endorsement of games designed to appeal to kids. But are they really good for them and you? Fibre deserves a place in the Nutrition hall of fame for its ability to promote fullness; it increases growth of friendly bacteria in the body, promotes bulky bowel movement and may assist with cholesterol health. Processed cereals are bad for you… Just ask your waist line Processed cereals are made from highly refined grains that are low in fibre. These cereals are digested quickly, causing blood sugar levels to spike and decline, leaving you feeling hungry an hour or two later. This process increases your risk of ill health, and weight gain. Remember that label claims don’t always tell the truth about what’s actually in the box. So when you are choosing a cereal, choose cereals with at least 3 to 5 grams of fibre. However be sceptical of claims like “40 percent of your daily fibre,” which is a sign that the fibre isn’t the natural kind. There are easier ways to include fibre in any cereals you choose to eat. Simply adding other ingredients which contain high fibre content such as half-cup of raspberries, psyllium husk, flaxseeds and chia seeds are great alternatives. The good news is there are so many healthy choices When looking for breakfast foods, choose real foods that are not processed. Good breakfast choices include high quality, organic eggs, eaten raw in smoothies or cooked. Eggs can be cooked as delicious omelettes, soft or hard boiled with vegetables and cheeses. Another delicious, nutritious breakfast is porridge or breakfast grains such as oats soaked overnight in almond milk mixed with berries, sultanas and apple, then in the morning just add plain yoghurt. The overnight soaking releases nutrients and breaks down the phytic acid of grains helping with digestion. Porridge eaten with butter and raw milk increases the nutrient density of this breakfast. If in a hurry, a smoothie made with raw pastured eggs, yoghurt, raw coconut cream, coconut oil, organic frozen berries/veggies and other preferred super foods can be taken to go. Raw pastured milk, yogurt, kefir and cheese are other quick, nutritious breakfast options. Fresh organic vegetable juices can also help jump start your day. Don’t be fooled by what is advertised on the front of the box. Read the ingredients of your cereal before you buy and don’t be afraid to try a different variety of breakfast options.

NUTRITION

The Truth about breakast cereals

Spring may bring warmer weather and longer days. However it is a season which is not welcomed by everyone. For some people spring means itchy eyes, sneezing, and congestion from hay fever and other allergies. So is there anything you can do to aid hay fever and allergies during the spring season? Hay fever is typically an acute inflammatory response to an allergen, (an allergic reaction) triggered by pollen, mould, animal dander, dust and other similar inhaled allergens. For some their allergies may be severe and require the attention of a doctor or other health care professional. For milder cases, home remedies may provide all the relief you need. Nutrients and food to add to your diet: Vitamin CVitamin C is a known natural antihistamine and can be found in a range of citrus fruits such as oranges, lemons and grapefruit. These fruits also contain bioflavonoids, which have powerful anti-allergy effects. The combination of vitamin C and bioflavonoids provides a natural decongestant and antihistamine for sufferers and may help alleviate symptoms of hay fever effectively. Foods high in Omega 3Omega 3 Fatty Acids are naturally anti-inflammatory. They may aid in reducing your susceptibility to allergens while improving immunity. You can find high amounts of Omega 3 in:• Sardines• Salmon• Flax seeds• Walnuts Local HoneyIncorporating a teaspoon or two of locally grown honey into your diet even before the season may enhance resistance to pollen. Bees collect honey from local plants, which may contain pollen by consuming the product it aids in helping your body adjust to pollen exposure. TeaGinger is very good as a decongestant and antihistamine. It has a direct effect on the anti-inflammatory processes of the human body, as it plays an essential role in controlling the platelet-activating factor. If you are not a fan of ginger tea, you can use chamomile or green tea as an alternative which both also have antihistamine effects. Peppermint Tea may also be used to aid in relieving congestion. Use honey to sweeten and enjoy the benefits. Add to your daily routine: ShowersShowers offer an added benefit for springtime allergy sufferers. A quick rinse after spending time outdoors can help remove allergens from your skin and hair which may aid in soothing hay fever symptoms. Aromatherapy oilsAromatherapy oils such as eucalyptus oil when used in a vaporizer can clear the air in your home and ease the symptoms of hay fever by helping to open your sinuses and nasal passages. If you don’t have a vaporizer simply add a few drops of oil to a bowl of steaming water. Don’t swallow the oil or apply it directly to your skin. Home remedies may take time to aid and prevent allergies, but if they are followed properly, one can stay healthier and enjoy spring and its benefits without suffering from allergies and the irritating symptoms that come along with them.

WELLNESS

Managing the sneezing season

You have many options when it comes to choosing your oil for cooking, which can become more confusing and frustrating. There are two types of fatty acids - saturated and unsaturated. The different types of fatty acids are structurally different and as we would expect, they have different functions in the body. Saturated fats have a single bond and are found in animal products and dairy. These types of fats are solid at room temperature. Unsaturated fats are divided into two groups known as Polyunsaturated and Monounsaturated. Polyunsaturated and monounsaturated fats, are found primarily in fish, plant oils, seeds and nuts. These “healthy” fats have been shown to maintain healthy blood cholesterol levels. Even though these fats are better for you than saturated and trans fats, they are still fats, and intake should be moderate to maintain the best of health. When cooking on a high heat or deep frying, you would want to use fats that are stable and that don’t oxidise or become rancid. When fats go through oxidation, they react with oxygen to form free radicals and become harmful to use. Anytime you cook food, you run the risk of creating heat-induced damage. The oils you choose to cook with must be stable enough to resist chemical changes when heated on high temperatures, or you run the risk of damaging your health. One of the ways vegetable oils can cause damage is by converting your good cholesterol into bad cholesterol when they oxidise. Cooking oils to include in your diet Olive oil: Olive oil can do so much more when it comes to your health. Olive oil is one of the best and healthiest fats, which is pressed from the fruit of the olive. It is known for its benefit in balancing bad LDL cholesterol and raising good HDL cholesterol. Olive oil is packed with antioxidants called phenols, which may protect soft tissues. Extra virgin olive oil is best used in salad dressings and dips. Olive oil has a low smoke point that is the temperature at which it starts to burn and breaks down causing changes in its molecular structure. It is best to add olive oil towards the end of cooking. Ensure that you keep your olive oil in a dry, cool, dark place to prevent it from going rancid. Ghee: Ghee is the most preferred cooking oil in India, due to its high smoke point which makes it suitable for cooking. Ghee is rich in CLA (conjugated linoleic acid) the Essential fatty acid found in grass-fed animals. Casein and lactose have been removed from ghee, these are the substances that are found in dairy, which many people are sensitive to. Often, those with dairy sensitivities can tolerate ghee. Palm oil: Palm oil is made from palm fruit, which is a great healthy option for high heat cooking and is native to South East Asia. There has been a lot of controversy surrounding palm oil because many palm oil plantations have contributed to the destruction of rainforests. However, it is important to know your source. Avocado oil: This is one of the best cooking oils because it has such a high smoke point. However, it contains a reasonable amount of polyunsaturated fats which in excess, have been known to cause inflammation. Because of this, it is best not to use avocado oil as your everyday cooking, but it is a good choice foroccasional use. Butter: It is believed that high-quality grass fed butter can be good for you in small amounts. Our body and brain need dietary cholesterol as they are essential for our bodies to function properly. Make sure you source good quality grass fed butter, Organic raw grass fed butter is the best option. Cooking oils to use in moderation There are two types of polyunsaturated fats (PUFA) Omega 3 and Omega 6 polyunsaturated fatty acid. Omega 3 Essential fatty acids are primarily found in fish, shell fish and flaxseed. These oils are good for use in moderation. Coconut oil: Coconut oil has been used for thousands of years for its astonishing and remarkable health benefits. When it comes to high heat cooking, coconut oil is your best option as it contains an exclusive composition of 90% saturated fatty acids. Coconut oil has powerful health benefits. It is mainly rich in Lauric Acid which makes it a great oil for wound healing. Make sure to choose organic virgin coconut oil to reap the health benefits. Canola oil: Is widely recognised as the healthiest salad and cooking oil, which is available to consumers, even though canola oil contains Omega 3s. These oils are fragile and exposed to oxidation through heating. Canola oil also contain uric acid, which can be toxic if consumed in large amounts. Grape seed oil: Has a moderate high smoke point and contains lots of vitamin E, about twice as much as olive oil. It has the highest concentration of Omega 6 and over 70% polyunsaturated fats (PUFA). As we know, these fats can cause inflammation and can have an absolutely devastating effects on the body’s metabolism. Oils can be used at the end of cooking to enhance the flavour. Remember to also keep your consumption of all fats to a minimum.

WELLNESS

Good and bad cooking oils

Laughter is contagious If you laugh, people laugh with you, even if they don’t always know what you’re laughing about. It connects us to those around us, and can even be used to ease interpersonal tension. Crack a joke during your next heated argument and see the tension melt away. Laughter and exercise may share more in common than you think. Most notably, both can boost your health. Sure you know about the infinite benefits of an active lifestyle, but did you know that laughter can support the immune system, blood pressure, stimulate the organs and reduce pain? Laughter is also readily available, free, has no side effects, and you don’t have to worry about overdosing. Moreover, it’s good for everyone around you. Laughter can relieve stress, boost your immune system and even change your perspective on life. When you are feeling stressed Laughter affects your blood pressure and pulse rate and helps your muscles to relax. It counteracts your body’s stress response by balancing the stress hormones cortisol, epinephrine and adrenaline. In addition, it releases “happy chemicals” in your brain, leaving you with a sense of well-being or even euphoria. Laughter helps increase immunity Laughter increases the number of antibody-producing cells and enhances the effectiveness of killer T-cells. This means a stronger immune system, as well as fewer physical effects that may be caused by stress. When you’re in pain, laughter increases the production of natural painkillers, thereby improving your tolerance to pain. As a muscle relaxant, laughter exercises the diaphragm, contracts the abdominal muscles and even works the shoulders, leaving muscles more relaxed afterwards. It even provides a good workout for the heart. According to the late Dr Laurence Peter, author of The Peter Principle, the bigger the laugh, the lower the tension and the more long-lasting the relief. Laughter changes your perspective on life, humour gives us an entirely different perspective on our problems. By viewing a problem a little more light-heartedly, it becomes a challenge instead of a threat, and your body won’t react with a stressful response. This gives us a sense of mastery and control over our environment, which helps us cope with adversity. Use laughter as a distraction Laughter diverts our attention away from our negative feelings like guilt, anger, stress and being miserable. So I say, fix your funny bone and teach yourself how to see the comedy in bad brain chemistry, the humour in mood disorders, and the satire in dysfunctional situations, because sometimes the only thing we can change is our perspective. Ha ha ha!

WELLNESS

Laugh your way to good health!

Winter is the time we all snuggle up with a blanket around the heater with a warm cup of tea. However why do the majority of us drink tea around winter time? Tea is one of the most appreciated and widely consumed drinks in the world. Being a pleasant, low-cost beverage that has no calories, tea has a unique set of natural chemicals that provide various health benefits. Overall, tea is one of the most versatile beverages. It can be drunk hot, at room temperature or even as an iced tea. The variety of teas has grown, have you ever considered the health benefits of some of the most readily available teas? Nausea is a common symptom we experience at some time; this may be due to motion sickness, morning sickness or the feeling of ill health. Ginger has been known to aid people experiencing nausea and may also help stimulate and soothe the digestive system. Bloating and flatulence are a common symptom many people with digestive upsets may experience. Peppermint tea can aid in calming and soothing the digestive system. It is one of the most popular beverages consumed after dinner. Current health issues or our diet can contribute to us not feeling at ease. Dandelion tea is a great herb for the liver. It may help the body eliminate toxins from the digestive system and support overall liver function. Another popular tea is Lemon balm. Lemon balm tea aids in helping support mood, lifting your spirits and reducing digestive upsets. Every now and then we may struggle to fall asleep, this may be from a variety of reasons. Chamomile enables your mind to relax which aids in you being able to fall asleep naturally. People who find it hard to go to sleep should drink a cup of Chamomile tea before going to bed. Green tea plays a major role in many health concerns. Research conducted, has indicated that Green tea showed major antioxidant and anti-inflammatory activities. When it comes to choosing a herbal tea, it’s important to look for a well-sourced product made from high-quality ingredients. To really get the full benefits from drinking herbal tea, make sure you steep your loose tea or tea bags long enough, this can be between 10-15 minutes, to enable you to get the best out of your beverage. So next time you’re shopping add tea to your shopping list. Think of the great health benefits that one simple cup of tea can do for you and your loved ones.

HERBAL MEDICINE

Health Benefits of Herbal teas

Ginger known as Zingiber officinale is one of the most popular ingredients used in cooking throughout the world. Traditionally used by Chinese herbalists for more than 2500 years to treat colds and digestive problems, today this powerful plant is used for a wide variety of conditions. So what are the great health benefits of ginger? Ginger is used most frequently to aid digestion; ginger is believed to stimulate saliva, bile and gastric juice production to aid in digestion. This also aids in associated effects of poor digestion such as Halitosis (bad breath) and Flatulence (wind) as the foods that are consumed are digested properly. Ginger is great for pregnant women who are suffering from severe cases of morning sickness, ginger offers a safe, and effective relief simply by taking sips of it as a tea. Ginger is also beneficial to those who suffer from motion sickness from traveling. Taking sips frequently can be more pleasant to someone with nausea than trying to drink a large mug of ginger tea too quick. Ginger has great benefits throughout the cold periods. Ginger is a great circulatory stimulant. This does not only mean it helps in keeping you warm by improving blood flow but it also aids in preventing the onset of cold and flus. Ginger contains strong anti-inflammatory compounds called gingerols. These naturally occurring compounds may aid with inflammation which is beneficial for those suffering from osteoarthritis. So what is the best way to take ginger? There are numerous ways to include ginger into your life. Ginger products can be bought in a dried form as a powder, oil, and tinctures or extracts. However, as a Naturopath I would suggest using fresh ginger. You can do this by adding ginger directly into your meals or by making your own ginger tea. Making Ginger tea is simple! Simply place 4-6 thin slices of ginger root in boiling water for approximately 10 minutes. You can then add honey or lemon to taste and enjoy its benefits. To aid with digestion drink Ginger tea 30 minutes before a meal. For motion and morning sickness have frequent small sips and for inflammation and circulation try having one –two cups of fresh ginger tea a day. So next time you are shopping add ginger to your list and take advantage of the great health benefits this herb has for you!

HERBAL MEDICINE

Health benefits of Ginger

RECIPES

Sugar Detox Recipe: Smoked Salmon Rye Bread

RECIPES

Sugar Detox Recipe: Eggs on Toasted Rye Bread

The immune system is composed of specialised cells, various proteins, tissue and organs. The role of the immune system is to defend us against millions of bacteria, microbes, viruses, toxins and parasites that would love to invade our body. The immune system cells, tissues and organs work together to attack the disease causing microorganisms and protect the human body. The cells of the immune system are the leukocytes or the white blood cells. There are two main cell types that work in combination to destroy organisms and substances that invade the body. Phagocytes: These are cells that protect the body by ingesting harmful microorganisms as they enter the body. There are a number of different types of phagocytes, the most common being neutrophils which fight bacteria primarily. Lymphocytes: These are the cells that help the body to remember the organisms, recognise and destroy them when they invade the body again for a second or third time. Lymphocytes are of two types: B lymphocytes and T lymphocytes. These cells are produced in the bone marrow and they either remain there and mature to form B lymphocytes or move to the thymus gland and mature to form T lymphocytes. Both these cells have different functions; B cells seek their target and send defence to lock them out, whereas T cells destroy the target identified by the B cells. The usual problems encountered within the immune system are usually associated with nutrient deficiency. Poor Immunity signs and symptoms are commonly implicated by sedentary lifestyle, not enough sleep, a weakened state of the body, a poor diet, consumption of alcohol and other stimulants. It takes more than an apple to keep the doctor away.Consume foods that are high in nutrients and minerals to keep your immune system on guard. Start your day with a “greens” drink to balance acidity for optimum health, rounding out your plate with plenty of colourful servings of fruits and vegetables. Include nuts, seeds, grains and foods that are high in fibre to help eliminate toxic build up to ensure that your body and immunity runs smoothly. Detoxing: Regular internal cleansing is vital for a strong immune system to eliminate bacteria, viruses, fungus, heavy metals and other invaders that weaken the immune system. This will depend on a type of detox program you are using to eliminate toxins. Exercise: Doing moderate exercise just a few times every week is beneficial for human health. Exercise is not just for reducing the number of colds and strengthening immunity but it can also drastically improve cardiovascular health, improve healthy blood pressure, helps control body weight and protects your body from bad bacteria. Just like a healthy diet, exercise can contribute to good general health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

WELLNESS

Looking after your immune system will support good health

RECIPES

Sugar Detox Recipe: Almond Milk Berry Smoothie

RECIPES

Sugar Detox Recipe: Homemade Blueberry Muffin

Having healthy skin starts from within. You nourish and rejuvenate your skin from the inside. Causes of ageing are a complex interaction of environmental, dietary and internal changes. Many people think that the answer to fighting ageing is to spend thousands of dollars on expensive anti-ageing creams, injections and or going under the knife. This may seem to be the best ’fix’ - well actually it is not. A healthy diet can help you look and feel your best You can stop and prevent your body from ageing by making changes in your diet - a healthy diet can help you look and feel your best inside and out. Suddenly you will have lots of energy, you become more alert, your mood will improve, you will start to sleep better and the sex drive returns. You really don’t need expensive, fancy creams or plastic surgery to maintain your youthfulness. Make the changes today that will have a long effect on how you look and feel tomorrow. You may not have control over your environment, but you do have control over your diet which in turn fights things that accelerate ageing and ill health. Rejuvenate by sleeping: You need a good sleep for your whole body not just for your skin. Did you know while you’re asleep your skin and your whole body goes into repair mode; new skin cells grow and replace older cells, whilst chronic sleeplessness is linked to health problems. Deep sleep may be indeed a beauty sleep! Stress: Stress is part of life. When you get overwhelmed, your skin is one of the organs which might suffer. When you’re under stress, your cortisol levels, which is your body’s stress hormone, will increase. Your skin will sag, and wrinkles will appear, which will make you look older. Eating clean: Have you ever noticed how much some people don’t look anywhere close to their actual age, while others look much older than they are? Well you know what? It is not just genetics - so much of ageing is in your diet and depends on what you eat on a daily basis. The food you eat can be either destructive or constructive. Avoid sugar completely. Sweets can ruinyour skin health by increasing inflammation. Sugar molecules attach themselves to collagen and proteins which maintain elasticity and so your skin loses firmness. This speeds up ageing. That means more wrinkles for you. I know what you’re thinking!!! The answer to all your questions is yes! It is never too late to turn the clock back. Ageing gracefully and remaining healthy is about eating the right foods. Eating plenty of fruits and vegetables such as mushrooms, leafy greens, onions, berries, cherries or any richly coloured fruit or vegetable. These foods are rich in antioxidants which slow down the ageing process. Important Vitamins and Minerals: Vitamin C: the main function is to produce collagen the structural protein that holds our bodies together and hastens the healing of wounds. Vitamin E: is a most important lipid antioxidant. It binds oxygen and protects the fats in our bodies from the damaging effects of uncontrolled oxidation free radicles. Selenium: an antioxidant which may assist with your immunity

WELLNESS

What does your skin say about your health and age?

We’ve all heard the sayings, “Come up smelling like roses”, “Life’s a bed of roses”, “Everything’s coming up roses”, and seeing things through, ”Rose coloured glasses”. When we want to express looking good, or feeling good or a state of luxury we often refer to the beautiful and aromatic rose. The rose has been adored throughout history and has been a symbol of love, beauty, war and politics, but unfortunately the pure rose essential oil is the most expensive essential oil! Lucky for us there’s Rose geranium. A plant indigenous to Africa the geranium comes in over 200 different species. Geranium essential oil comes from two particular species: Pelargonium graveolens which is used to produce the geranium essential oil and has a more citrus-like scent and the species Pelargonium odorantissium has a rose-like scent and produces Rose geranium essential oil. This variety of geranium is often added to rose essential oil to lower its price making it more affordable and offering a wider range of health benefits. Rose geranium is described as being able to, “inspire natural beauty and enjoyment, uplifts and instantly tonifies the mind and intellect.” (Malte Hozzel) So how does smelling a rose make you feel? Making you feel good Rose geranium used topically has an overall balancing effect on the body. Its main benefit is on the mind and nervous system helping to lift the spirits and for relieving stress, generally making you “feel good”. Aromatherapists traditionally use Rose geranium for a wide range of health benefits. Traditional uses of Rose geranium by Aromatherapists In the Lymphatic system Rose geranium helps to detoxify your body and in female health has a balancing effect.The adrenal cortex is stimulated and balanced helping with hormonal imbalances in the body. Great for balancing oily and dry skin, as an antiseptic helps with minor wounds and burns. Rose geranium helps with the circulation, muscles and tissues of the skin improving the overall health and appearance of your skin. Its effects on the skin also help in dealing with scarring. As a Deodorant it has a long-lasting pleasant odour that is not harsh on the skin and combined with its antibacterial properties helps to eliminate body odour caused by bacteria. Rose geranium is best applied topically blended in massage oil, used in burners or vaporisers or as an ingredient in creams and body lotions for an uplifting, energising effect. So, next time you need your spirits lifted don’t forget to stop and smell the roses!

HERBAL MEDICINE WELLNESS

Discover the “feel good” essential oil: Rose Geranium

Yoga is a simple process of reversing the ordinary outward flow of energy and consciousness so that the mind becomes a dynamic centre of direct perception which is no longer dependent upon the fallible senses but capable of actually experiencing the truth. In Hinduism, Buddhism and Jainism the word yoga means “spiritual discipline”. Yoga is not new; it was developed in India more than 5000 years ago, and was used to unite the body, mind, and spirit. People often associate yoga with the postures and positions that make up the physical activity of the exercise, but after closer inspection it becomes clear that there are many more aspects of yoga. However, the progress of learning to still the mind and unify consciousness is also important in yoga exercise. Benefits of yoga Yoga practice can do more than to help improve the flexibility and strengthening of your muscles, most yoga poses are designed to flex and increase flexibility and reduce stress. Twisting your body into different shapes helps to release tension and ease the aches and pains. Mental Health: Yoga can be beneficial in achieving balance in physical, spiritual and emotional health. It helps you achieve deeper knowledge of yourself, and it facilitates in the discovery of your own power and makes you feel optimistic about yourself. It also helps to relieve irregularities in the brain and the entire Nervous System. Reference: A yoga intervention for young adults with elevated symptoms of depression. Woolery, A, Myers, H, Sternlieb, B and Zelter, L.2004 Immune system: Yoga practicing may enhance healthy living by allowing you to get enough sleep, eating healthy foods and drinking plenty of liquid. This kind of lifestyle will not only help in preventing you from being sick, but also in improving your health and strengthening your immunity by reducing your susceptibility to viruses which can cause ill health. There are many different types of yoga to practice. It is important to find out which type of yoga is right for you. Here is an introduction of a few of the most common and popular types of yoga: Asanas yoga: These techniques reach deep into the yogi’s body, massaging important internal organs. Helps to cleanse and maintain the nervous and circulatory systems, which automatically results in a healthier body and mind. Breathing exercises can also help in keeping a person healthy by supplying a fixed amount of oxygen to the muscles and internal organs. Ananda yoga: This type of yoga will appeal to the beginners who desire to cultivate spirituality and learn how to meditate as it focuses on gentle posture and is designed to move energy up to the brain. Hatha Yoga: Is the foundation of all Yoga styles. This is a basic form of yoga that has become very popular and easy to learn. It incorporates postures, regulated breathing, and meditation. The ideal way to practice the Hatha Yoga poses is to approach the practice session in a calm, meditative mood. One of the basic principles of yoga is to have a proper diet. The practice should be complemented by the right kind of foods in order to fully benefit from what yoga has to offer. You must have a well-balanced diet and it should nourish both your mind and body. https://carusosnaturalhealth.com.au/articles/harmonise-the-mind-and-body-with-yoga/

FITNESS WELLNESS

Yoga Can Help with Aches and Pains

We are constantly being bombarded with labels claiming to be low in sugar, sugar free, natural sugar, no added sugar and the list goes on. One of the hottest topics at the moment is whether to use sugar or one of the many sugar replacements available for you and your family. One of the most popular sugar replacements is stevia. So what really is the difference between sugar and stevia? What is sugar? What we call table sugar, cane sugar or white sugar is actually sucrose. Sucrose is a naturally occurring carbohydrate that is made up of two molecules glucose and fructose. Sucrose or ‘sugar’ is found in most plants but in higher levels in sugarcane and sugar beets. It can also be synthesised in a laboratory. The over consumption of sucrose can cause weight gain and has been linked to a variety of ill health effects. What is Stevia? Stevia (Stevia rebaundiana) is a sweet tasting herb from the Asteraceae family native to Paraguay. The native Guarani Indians called it Kaa He-He meaning ‘sweet herb’. It has been used in many parts of South America for centuries. Sweetness/Taste Stevia is much sweeter than refined sugar, in fact it is approximately 300 times sweeter! It does however have an aftertaste when too much is used that may take some getting used to. Calories, Sugar RDI and Glycemic Index Sugar contains 15 calories per teaspoon, where Stevia contains 0! So if you are trying to cut down on calories, swapping from sugar to Stevia will help. The RDI (recommended daily intake) of sugar is 90g. Each teaspoon contains 4g of sugar. Just think, if you are having two sugars in your tea or coffee that is just under 10% of your sugar RDI in just one drink! The Glycemic Index is a number given to foods containing sugar and their associated impact on your blood glucose levels. The higher the number, the more of an impact it will have on your blood sugar. Sugar/Sucrose does affect blood sugar where stevia has zero effect! Make Stevia a common alternate to sugar if you are following a low-GI diet. Interchangeable with cooking Stevia is an excellent alternate to sugar in teas, coffees, cereals etc. but just be sure to try it in smaller quantities first due to the sweetness of Stevia. When cooking with Stevia it will not caramelise like sugar does and it is non-fermenting so when baking you will not get the same rise on your breads as it will not provide a food source for the yeast. So if you are looking at reducing you and your family’s sugar consumption, grab yourself some Stevia and have a play around with ways you and your family can use it and enjoy the benefits of a natural sweetener with zero calories!

NUTRITION

Sweet Solutions – Is there a better option than sugar?

RECIPES

Sugar Detox Recipe: Brown Rice, Chicken And Avocado Sushi

RECIPES

Sugar Detox Recipe: Avocado Crab

With a baby on the way and future lifestyle changes arising, every mother to be can be confused about what dietary changes they should make for themselves and their growing baby. One thing to remember is the health of your baby is going to be directly associated to the food that you put into your mouth. If you eat well it will have a direct positive influence on the nutrient supply to the baby. So what is eating right? Women cannot provide essential nutrients for their child if they are deficient themselves. There are many factors which may influence the mother’s nutritional status during her pregnancy before conception and her health during pregnancy. During pregnancy your body needs more nutrition During pregnancy your body has an increase of nutritional needs; you require more macronutrients such as calories from proteins, and micronutrients such as calcium, folate, iodine and iron. To ensure that you are obtaining the necessary nutritional needs, you need to enjoy a variety of foods from the five food groups. This will also ensure that you are obtaining the necessary macro and micronutrients required by you and your baby. Vegetables –Vegetables are not only a great source of fibre, protein and Iron but a source of Folate which can be found in asparagus, spinach and broccoli. Folate is a B vitamin found naturally in green leafy vegetables, fruit and legumes. When this vitamin is added to food or used in dietary supplements, it is known as folic acid. Folate is recommended during pregnancy to reduce the risk of neural tube defects in babies. Consume 3-4 servings a day of a variety of different types of fresh vegetables. Fruit – consume at least 2 servings a day. Fresh fruit is not only a great source of antioxidants and vitamin C, it is also a great way to satisfy your sweet craving. Fruits such as strawberries are naturally high in essential pregnancy nutrients such as folate - hence food cravings are often good indictors of what our body may need! Grains- Not only are grains a good source of fibre during pregnancy, grains are packed full with nutrients like iron, selenium, and magnesium. They’re also a good source of the B vitamins such as B1, B2, folic acid, and niacin. You just need to be mindful of any gluten content, if this is an issue. Lean meats, poultry and fish -This particular food group is a great source of protein which is needed to aid with healthy foetal development by providing the basic building necessary for the formation of enzymes, antibodies, collagen and muscle. Lean meats and poultry provide a great source of Iron. The need for Iron in your diet significantly increases during the second and third trimester of pregnancy. At this time the amount of blood in your body increases to meet the needs of your placenta and the growing baby. Fish is a great source of Omega 3. Omega 3 aids in the optimal formation of the brain and eyes. To ensure you get enough Omega-3 in your daily diet during your pregnancy include two to three oily fish meals per week such as salmon, sardines and mackerel. Try and eat two servings of legumes a week and at least 2 servings of red meat and 2 servings of white meat a week. Dairy – Milk, yoghurt and cheese are all great sources of calcium. Calcium is needed to aid in building healthy bones. It is especially more essential throughout the third trimester of pregnancy. Calcium during pregnancy can be absorbed efficiently from your diet, so your growing baby’s needs are met. The recommended dietary intake for calcium during pregnancy and breastfeeding is 1000mg per day. The recommend dietary intake of calcium can be provided by 3 to 4 serves of dairy foods each day. One serve is equal to: A glass of Full cream milk (250mL) A tub of Full cream yoghurt (200g) 2 slices of cheese (40g) The health of your baby is directly related to the food you eat As a future mother, ensuring that you are consuming a nutrient rich diet is just as important to you as it is to your baby. When you consider the principle that ‘you are what you eat’ it’s quite easy to see that the health of your baby is going to be directly connected to the food that you put into your mouth. Remember fresh is best and to ensure you are including food products from the five food groups in your diet.

NUTRITION

Eating healthy when you’re pregnant

RECIPES

Easy mango sorbet

RECIPES

Sugar Detox Recipe: Chicken And Quinoa Salad

RECIPES

Banana & chia seed pudding

RECIPES

Sugar Detox Recipe: Chia Pudding

Lavender is the most versatile of all essential oils. Used for thousands of years both medicinally and in the home, lavender is most commonly known for its relaxing effects on the mind and body, the fragrance is pleasant, calming and soothinghelping to relax the nervous system. The English word for Lavender is generally thought to have come from the old French word Lavandre and the Latin word Lavare meaning “to wash” giving us some idea of how it was used at the time. However, the authenticity of this is uncertain and it’s more likely that the word Lavender comes from the Latin word Livere describing the “blueish” colour of the flower. Not only is Lavender beautiful to look at it has so many uses as well. The use of lavender even goes as far back in history as the ancient Greeks, Romans and Arabic cultures and in modern times lavender has a long history of use medicinally and in the home. Lavender is a shrubby plant, part of a larger group of flowering plants that include the mint family. Altogether, there are 39 different species of Lavender the most popular being the English Lavender or Old English Lavender. Did you know the colour “lavender” has been named after the English Lavender? Under the right conditions Lavender is relatively easy to grow and grows around the world in the temperate climates of southern Europe across to England, northern and eastern Africa, the Mediterranean, southwest Asia to southeast India. The various types of Lavender are used in many gardens and landscapes across the globe but it is the fragrant essential oil of the English Lavender (Lavandula angustifolia) that is cultivated for commercial purposes. The essential oil gives the Lavender flowers its characteristic colour and odour. Lavender is the most versatile of all essential oils. It’s like carrying your very own bottle of personal perfume, first-aid kit and pick-me-up. Most commonly known for its relaxing effects on the mind and body, the fragrance is pleasant, calming and soothing helping to relax the nervous system. Lavender has so many different uses and can be used fresh, dried or as an essential oil. Here’s some inspiration in making the most of your own remedies with lavender: • Use lavender in aromatherapy. Burn a few drops of lavender essential oil in an oil burner in your room at night to help induce relaxation and sleep. • Deodorise with lavender. Use a lavender room spray to refresh an area. Dried lavender simmered in a pot of water with citrus peels makes a great natural air freshener. Making sachets of dried lavender leaves and hung in wardrobes can help to deter moths and keep your wardrobe smelling fresh. It was common practice at one time to drape washing over lavender bushes to infuse their scent into clothes and bedding. Today we can simply add a sachet of dried lavender in a dryer for the same effect instead of dryer sheets. Don’t forget fresh lavender in a vase to brighten and fragrance any home. • First Aid with Lavender. Lavender oil is believed to have antiseptic and anti-inflammatory properties which can be used to help heal minor burns and bug bites. Lavender was used in hospitals during World War I as an antiseptic and disinfectant for sterilizing medical equipment and treating wounds. It can be added to vaporizers for coughs and colds as it is believed that lavender has anti-viral properties. • Inhale lavender. Rub 2-3 drops of lavender oil in your palms and inhale for an instant calming effect. Even rubbing it on your wrists, feet and temples for the same effect. • Massage with lavender. Use the essential oil mixed in a massage oil base to relieve tension headaches by rubbing the oil on your temples and neck or relieve tired aching muscles. • Bathe with lavender. The soothing scent and refreshing nature of lavender makes it ideal for use in bathing and body products like soaps, body butters and lotions to keep clean and smell lovely. A hot footbath infused with lavender oil helps to relieve fatigue at the end of a day. • Sleep with lavender. Add a couple of drops of lavender oil to your pillow at night as a sleep aid. Or make buckwheat sleep masks and pillows and add dried lavender to promote relaxation and sleep. Used in massage oil can help to relieve tired aching muscles releasing tension. Try massaging some lavender oil on your temples and under your nose at night to prepare the body for rest and induce sleep. • Cook with lavender. As long as the lavender used has been organically grown and free of chemical pesticides why not use lavender as candied cake decorations. • Make gifts with lavender. Lavender makes great gifts as potpourri bags, lavender wash balls, lavender soaps, bath sachets, the list is endless. And let’s not forget, the beautiful fragrant violet flowers of lavender make a beautiful ornament to any garden.

HERBAL MEDICINE WELLNESS

Healing powers of Lavender

RECIPES

Mushroom, pumpkin & chickpea salad

RECIPES

Sugar Detox Recipe: Ricotta and Fruit

RECIPES

Sugar Detox Recipe: Chocolate Orange Mousse

We all know the saying “you are what you eat”, however can it be true to say that what we eat influences how we feel! It’s widely known that your mood can trigger food cravings, cause you to overeat or supress your appetite completely. The foods that you eat can actually change the chemical composition of your brain. This influences the way you are feeling, your clarity of mind and how alert you are. Fluctuations in blood sugar levels are associated with changes in mood and energy, and are affected by what we eat. Brain chemicals such as such as serotonin, dopamine and acetylcholine influence the way we think, feel and behave. What we eat can have a large influence on them. So what particular foods can influence your mood? Refined sugarWe may all crave a chocolate bar at some time or another however, that chocolate bar and all its refined sugars causes our blood glucose levels to fall, resulting in sugar withdrawal effects that disrupts our mood, depletes our energy, and can contribute to sleep deprivation. Complex carbohydratesConsuming refined or processed carbohydrates such as white bread, white pasta and processed breakfast cereal, is going to have the same impact on your blood sugar levels as what a chocolate bar would. After the initial insulin boost, you will end up feeling fatigued, irritated, and down. Artificial sweetenersArtificial sweeteners may not be as good of a sugar alternative as we would like to think. Aspartame is an artificial sweetener that can block the production of the neurotransmitter serotonin and causes mood inclines and declines, headaches, and sleeplessness. Trans FatResearch has found a link between trans-fatty acid intake and biological changes that can contribute to depression. Unhealthy fats like those found in fast food and pastries can contribute to inflammatory responses in your body that can interfere with mood-boosting neurotransmitters. A poor diet can contribute to malnutrition which then leads to low levels of vitamins, minerals and Essential Fatty Acids. This can affect your mental health. Symptoms associated with particular nutritional deficiencies can also contribute to your mood. So what should you be eating?Aim to eat balanced meals and have at least five different types of vegetables a day, spread evenly throughout the day. Include a balance of lean proteins, whole grains, healthy fats and fruits and vegetables. These are great mood elevators with a great range of overall health benefits for your body.

WELLNESS

Is your mood as positive as it could be?

RECIPES

Sugar Detox Recipe: Veggie Bruschetta

RECIPES

Sugar Detox Recipe: Egg Salad

RECIPES

Sugar Detox Recipe: Plain Yoghurt with Raw Nuts and Fruit

Two or three easy to find household products may be all you need for most of your cleaning. It is not really necessary to have a different cleaning product for every possible dirty or smelly problem. Homemade cleaning products can be made to be non-toxic for both you and the environment; they also help to reduce the environmental impact of packaging waste while saving money! Best of all… the ingredients needed are probably already in your cupboard! Non-Toxic Cleaning Ingredient List: Vinegar – just plain white will do the trick. Do not use vinegar on marble, granite or stone. Sodium bicarbonate – also known as bicarbonate of soda, bicarb soda, baking soda. (Not baking powder, this is a combination of sodium bicarbonate and cream of tartar). Essential Oils – lemon, eucalyptus, tea tree, lavender Do It Yourself Spring Cleaning Recipe Sparkly Clean Spray (Not for marble, granite or stone surfaces) ¼ cup vinegar ¾ cup water 5 drops lemon essential oil Spray bottle Mix together all ingredients in the spray bottle and shake well before use.Spray on surface and wipe with damp cloth. This can be used as an all-purpose spray, great also for windows and mirrors. But what about that vinegar aroma? This will dissipate when dry and the essential oils will help mask it during use. Opening windows and using a fan will speed up the drying process. Eucalyptus oil can be used instead of lemon oil; this is especially suited to cleaning the bathroom and laundry Other Vinegary Ideas… Tiled floors – 1 part Vinegar and 2 parts water in a bucket, 10 drops eucalyptus essential oil (not for wooden floors). Toilet cleaner – ¼ cup of vinegar and 10 drops of tea tree oil in and around the bowl, leave for 15 minutes then add a little elbow grease. Washing machine – by running clean ¼ cup vinegar through a short cycle. The Magic of Bicarbonate of Soda Sprinkle it on To clean surfaces (also inside the fridge and children’s toys) - sprinkle bicarb soda on damp cloth, wipe and then wipe again with rinsed cloth. Reduce odours – pour in an open container and place in cupboards and fridge. Sprinkle in bottom of bins, shoes, cloth nappy bucket and laundry basket. Pets – sprinkle in kitty litter trays (you’ll know if you’ve added too much when you see their little white footprints coming out from it). And to take the edge off that ‘wet dog’ odour – use as a dry shampoo, sprinkle on their coat and comb through. Carpet – Sprinkle bicarb soda on carpet, leave for 15 minutes and vacuum up. Burnt food stuck to pots & pans – sprinkle on, add hot water and soak. Simmering this for 10 – 20 minutes will help remove the most stubborn. Laundry – Reduce usual amount of laundry detergent and top up with bicarb soda. Paste it on Make a paste by mixing 2 parts bicarb soda to 1 part water. Use as a grout cleaner and to remove grime from most surfaces. Use paste on stains prior to washing, leave for 1 to 2 hours. Paste on the surface of the oven walls and leave for a few hours. Scrape off and wipe clean with a damp cloth. Environmentally friendly cleaning products are becoming more widely available also, allowing an easy transition to a chemical free home. Happy spring cleaning!

WELLNESS

Chemical Free Cleaning

For a long time there has been a great debate of what works better, with misconceptions and a lot of conflicting information, but what really is best? Believe it or not, you burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. If weight loss is your primary goal, you may think that focusing exclusively on fat-burning cardio exercise is the way to go, right? Whilst that may be true, an average cardiovascular session will burn more calories than a strength session. However, are you aware that strength training continually burns more calories throughout the day then a cardio exercise session? So if you add strength training to your regime, you will increase muscle mass and burn even more calories. Strength training has an array of benefits such as the following: Strength training helps with long term weight maintenance: Strength training not only aids in weight loss, it helps maintain it too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them maintain their current weight. Strength training makes you stronger and fitter: Strength training is also called resistance training because it involves strengthening and toning your muscles. Strength training is based on the principle that the muscles of your body will work to overcome force when they are required to do so. There are two types of resistance training: • Isotonic resistance, which involves contracting your muscles through a range of movements such as weightlifting. • Isometric resistance, which involves contracting your muscles against a non-moving object, such as againstthe floor in a push-up. Both types of resistance training aid in making you stronger as well as fitter and more toned. Strength training helps you improve your body’s mechanisms: Strength training aids in improving your balance, coordination and your posture. Strength training boosts energy levels and improves your mood: Strength training will elevate your levels of “feel good” hormones, known as endorphins which will aid in improving your mood. That’s why we feel better when we exercise. Cardio is an essential part of any workout routine, with weight loss being one ofthe biggest incentives for people to docardio training. Cardio training will not only benefit you by burning calories, but also by: Improving cardiovascular fitness: Cardio exercise aids in improving the efficacy of blood to oxygen flow throughout the body, which aids in improving the physical conditioning of your heart and lungs. Reducing stress: Like most exercises, cardio aids in relieving stress, which may help in improving your mood. How to get started? Lifting heavy weights is not the only form of strength training. Simple exercises such as push-ups, lunges, and mountain climbers, are all examples of exercises that provide strength training. With cardio exercises, begin with a 30 minute slow walk and then begin increasing the intensity to a brisk walk and then to a jog, eventually building up to a run would be a great way to start. If you have any health issues, ask your doctor or fitness expert what type of training is best to meet your needs and abilities. Just remember a combination of both exercise types is the key. Not only will you gain all the benefits but you will also have a range of exercises to keep you motivated so you never get bored.

FITNESS

Cardio VS Weight Training

RECIPES

Sugar Detox Recipe: Tuna Tabouli Salad

With such an array of fresh meat and produce in Australia there is so much opportunity to obtain a variety of vitamins and minerals from your food. However, one of the main concerns with vitamin and minerals found in foods is that some of the nutrients are destroyed in the process of cooking. Some cooking methods can also leach the minerals and nutrients out of the foods. The majority of minerals in food are not affected by heat. Whether cooked or raw, food has the same amount of calcium, phosphorus, magnesium, iodine, zinc, iron, selenium, copper, manganese, sodium and chromium. The only exception is potassium which is not directly affected by heat; however it escapes from foods into the cooking juices. Some great sources of minerals found in foods are listed below: Calcium - Cheese, salmon and sardines, yoghurt, milk, tofu, legumes, dark green leafy vegetables and tahini Chromium - Whole grains, liver, beef, mushroom and legumes Copper - Liver, shellfish and oysters, tomato paste, chestnuts, almonds, cashews, olives, walnuts, beef, mushrooms and legumes Folate - Green leafy vegetables, lentils and other legumes Iodine - Cod, yoghurt and seaweed Iron - Liver and organ meats, red meats, green leafy vegetables, tomato paste Manganese - Wholegrain flour, raisins, brown rice, pineapple, barley, buckwheat, blackberries, raspberries, hazelnuts and Brazil nuts Magnesium - Whole grains, green leafy vegetables, muesli, almonds, cashews and legumes Potassium - Bananas, tomato paste, vegetables, fruits and their juices, legumes, dried apricots and dates Selenium - Brazil nuts, poultry, whole grains, shellfish and fish, cashews, eggs, garlic and broccoli Zinc - Oysters, shellfish and fish, red meat, sesame seeds, sunflower seeds, pumpkin seeds walnuts, almonds, muesli, tomato sauce and paste Many vitamins are sensitive and easily destroyed when exposed to heat, water, air or cooking oils with the exception of vitamin K and vitamin B3 which are stable in food. Great sources of vitamin rich foods are: Vitamin A - Organ meats, cod liver oil, poultry, cheese, egg yolk and cream Vitamin B1 (Thiamine) - Rice bran, wheat germ, oat bran, pork and wholegrains Vitamin B2 (Riboflavin) - Liver, beef, fortified cereals, poultry, dairy and soy milk Vitamin B3 (Niacin) - Liver, red meat, fish, poultry, pork, peanuts and legumes Vitamin B5 (Pantothenate) - Peanuts, organ meat, avocado, hazelnut, mushroom and sunflower seeds Vitamin B6 (Pyridoxine) - Muesli, liver, tuna, sunflower seeds, lentils, kidney beans, avocado, banana and nuts Vitamin B12 (Cobalamin) - Liver, kidney, poultry, fish, eggs, dairy and soy milk Vitamin C - Red capsicum, Brussel sprouts, kiwi, mango, oranges, broccoli, cabbage and strawberries Vitamin D - Salmon and sardines, eggs and butter Vitamin E - Soybean oil, almonds, sunflower seeds, walnuts, cashews, avocado and brown rice Vitamin K - Cauliflower, liver, tomato, spinach, green beans, soybeans and broccoli So what methods can you use while cooking to try and reduce the loss of vitamins? Leave the skin on vegetables as most of the vitamins and nutrients in vegetables are found in the skin and outer leaves. So try and leave the skin on your potatoes and carrots. Just gently scrub them with a brush and some water to keep the vitamins intact. Steaming: Can be used for cooking anything from fresh veggies to fish fillets. This form of cooking allows proteins and produce to stew in their own juices and retain all their natural goodness. Shorter cooking times for your vegetables help maintain their nutrients and colour. Tip: When steaming only add the vegetables once the water has begun to boil and steam is present. Cut your vegetables into large pieces: This helps reduce vitamin loss, because there is less surface area exposed when they are cooked. Grilling: In terms of getting maximum nutrition without sacrificing flavour, grilling is a great option. It requires minimal added fats (such as butter and oil) while keeping meats and vegetables juicy and tender. Obtaining adequate essential vitamins and minerals from your food is beneficial for general health and wellbeing. So when making a meal ensure you’re choosing foods with the right amount of vitamins and minerals for your needs as well as considering the best cooking method for those food types.

NUTRITION

How to get the most out of your foods?

One of the simplest and easiest ways to warm up in winter is with a nice, hot drink. Whether you are at home, under a blanket or in the office a hot drink can take the winter chills away and warm you up from the inside out. The addition of herbs and spices that may already be in your pantry can add a new spin to the hot drinks you are currently consuming. Why not try the following: Chilli spiced cacao and almond milk Try this alternate to the standard hot chocolate drink if you are looking to cut down on sugar and dairy consumption, or simply just want to try something a little different. The herbs not only add a different dimension in flavour, but also add to the warming effects. You will need: 2 cups of almond milk (you may use other milk varieties), 3 – 4 tablespoons of raw cacao powder, 1 long red chilli cut in thirds and 1 cinnamon stick. Place in saucepan over stove and gently simmer on low heat for 15 minutes, or until aromatic. Strain and serve.Ginger and cinnamon tea Ginger is an excellent herb in teas as it is a circulatory stimulant and boasts warming properties. Ginger is lovely on its own, but the addition of cinnamon adds a slight sweetness to the taste. This tea will not only help you feel warmer in winter, but may assist with soothing the digestive system. Add 1 inch of grated fresh ginger and 2 cinnamon sticks to 2 cups of boiling water in a teapot and let it steep for 10 minutes. Rosemary and Lemon tea You may already use rosemary as an addition to cooking for its beautiful flavour, but have you ever tried it as a drink? Rosemary has a unique, aromatic flavour that is very uplifting and also nice and warming for your body. A few slices of lemon really adds to the flavour and fresh taste of this tea. Add 1-2 sprigs of fresh rosemary and 3 slices of lemon to 2 cups of boiling water in a teapot and let it steep for 10 minutes. Homemade Chai Chai actually means “tea” but a common chai is the masala chai. Making this yourself at home not only tastes amazing but will also fill your home with the beautiful, aromatic scent of the herbs and spices in this tea. You can also control the sweetness as many prepacked “chai” that you can buy have added quite a bit of sugar. You will need: 4 cloves, 1 cinnamon stick, 2 cardamom pods, ¼ teaspoon fresh, ground ginger, 2 tablespoons of black tea (or a teabag), 3 peppercorns, ½ cup of milk and 3 cups of water. In a mortar and pestle gentle crush the cloves, cinnamon and cardamom. Add these herbs to a small saucepan, add water, pepper and ginger and bring to the boil. Remove from the heat and let it steep for 5-10 minutes. Add the milk and bring to the boil, remove from the heat and add the tea. Allow this to steep for 3-5 minutes, strain and serve. You may add honey to sweeten if need be. Herbs and spices are such a great way to add flavour and help improve the feelings of warmth this winter. Personal taste is key, so go through your herbs and spices and try mixing up your regular drinks to spice things up a little.

WELLNESS

Spicing up your winter drinks!

Ever wondered what drug-free pain relief looks like? Well take a look at Acupuncture. Acupuncture is a key component of Traditional Chinese Medicine (TCM) and the theory is that an energy force called “qi” flows through the body along an energy network (or conduit) called meridians regulating the functions of the body. Disharmony in the body is thought to be brought about by blockages or disruption to the flow of “qi” through the body. Acupuncture corrects the flow of “qi” in the body by stimulating specific points along the meridians of the body. This is done by inserting fine metal needles along the skin restoring harmony and balance within an individual. Did you know that in ancient China it was forbidden to dissect a body and the subject of anatomy didn’t exist? This meant that their knowledge of health and disease came from observing living subjects. It’s generally agreed that Acupuncture originated back in ancient China but how it evolved exactly is uncertain. Chinese history mentions that in the time of the Emperor Shennong, Han Chinese doctors observed that soldiers wounded in battle by arrows would be cured of their chronic complaints without having ever being treated with anything. What we do know exists is a document that records an organised system of diagnosing and treating called The Yellow Emperor’s Classic of Internal Medicine. This is the first ever written record of acupuncture and dates back to 100 BCE. In today’s modern life we are in a constant state of “busy-ness” and quick fixes are the easiest way of dealing with common ailments like stress, headaches, back pain or lack of sleep. Like all quick fixes they are only band aid solutions and over time these common ailments may become persistent. Then when problems become unfixable what options do we have? Acupuncture! Just about everybody is doing it or knows someone who has done it and if you’re not doing it you’ve probably wondered about it. If you’re thinking, “What’s acupuncture good for?” The short answer is ‘’anything you may need help with”. Acupuncture can work wonders for: Back, neck and shoulder pain Headaches Alleviating digestive problems Problems with sleep Skin conditions like eczema Menstrual irregularities Acupuncture is gaining acceptance across the wider medical community as more and more people are experiencing the positive benefits. Many physicians in Australia having seen the positive benefits their patients are getting from acupuncture for pain relief, and are taking their own initiative and looking into it further with about one fifth of GP’s in Australia going on to do post-graduate training in acupuncture. A randomised controlled trial using acupuncture in three Melbourne hospitals to alleviate pain from acute migraines, back pain and ankle sprain is now underway. If the results from this trial are positive, then it will certainly open the way for more acceptance and use of acupuncture in other Australian hospitals. But the idea of needles has scared you off? Ok you may feel a slight pinch initially or a tingling as the needle takes effect but if you’re suffering aches and pains on a daily basis, then the slight pinch of a hair-thin needle is a small price to pay for relief from those aches and pains. And it has such lovely side-effects too, like a good night’s sleep. You have to take the right dose for it to work. If the issue you’re seeking acupuncture for has been bothering you for some time, then more than likely you will need to have more than one treatment. Acupuncture works cumulatively, this means that with each treatment the effect gets better.So, if drug-free pain relief is something you’ve been looking for then give acupuncture a try. For more information or finding a practitioner visit the Australian Acupuncture and Chinese medicine Association LTD website: www.acupuncture.org.au

FITNESS WELLNESS

The Health Benefits of Acupuncture

RECIPES

Sugar Detox Recipe: Mixed Seafood and Brown Rice

RECIPES

Sugar Detox Recipe: Vegetable Hummus Sandwich

RECIPES

Sugar Detox Recipe: Homemade Beef Meatballs with Whole Meal Pasta

RECIPES

Sugar Detox Recipe: Chicken Veggie Stir-Fry

The winter months can be quite harsh on your hair. With the wind drying out the hair and naturally stripping oils from the cuticle, through to wearing hats and beanies which can then lead to an increase in moisture on your scalp leading to oily hair. The good news is hair treatments do not have to be expensive, messy or only done in a salon. Treatments can be done in your own home with ingredients you may already have in your pantry. See which ones may be suitable for your hair type. For people with DRY HAIR Winter can further dry out your hair with the increased use of dry heaters in your home and work place, not to mention you may not feel as thirsty as you do in summer, meaning that you may not be as hydrated as you should be. Here are a few simple ingredients to help improve the condition of dry hair: Coconut Oil Coconut oil is naturally high in medium chain fatty acids that naturally have an affinity for the proteins found in hair and are able to penetrate inside the shaft to add moisture and lustre. Coconut oil naturally has a beautiful scent and is super easy to use. Apply to the tips and ends of your hair and leave anywhere from 20 minutes to overnight for improved moisture, shine and a lovely scent. Wash out as normal. Eggs Eggs are packed full of protein and nutrients and make a great treatment for dry hair. Simply whisk a full egg (or 2 depending on your hair length) and add 2 tablespoons of oil (olive or coconut oil work well) apply the mixture to the tips and ends of your hair and leave for 30 mins. Rinse with cold water first (you do not want to cook the egg) and then wash as normal. Carbonated Water One of the simplest ways to help seal the hair cuticle is by using a cold rinse of water once you have finished with your hair routine. Due to the balanced pH level, carbonated water can be used as a substitute for regular water to help reduce fizz and seal the cuticle. For people with OILY HAIR Bicarbonate Soda Bicarbonate soda helps to balance the pH of the scalp due to its alkalising nature, as well as being a great oil absorber, making this commonly used powder great if you are wanting to reduce excessive oil in your hair and scalp. You may have already used bicarbonate soda in your fridge to remove bad smells, but it also works on reducing smells in your hair and scalp too. Simply mix 1 part bicarbonate soda and 3 parts water and mix to a thick paste. Apply this to your scalp and hair, leave on for 5-10 minutes and then shampoo/condition as normal. Due to the oil absorbing nature of bicarbonate soda, you can also rub a small amount of the dry powder into your scalp as a dry shampoo between washes! Apple Cider Vinegar Apple cider vinegar naturally contains acetic acid which has been shown to neutralise pH (similar to that of bicarbonate soda), which in turn helps control the secretion of excess oils, but is also commonly used to improve softness and shine of the hair. Doing an apple cider vinegar rinse is the easiest way to do it. Mix 1 part apple cider vinegar and 2 parts water (play around with the ratio until you find what works best for you) and add to a spray bottle or water bottle. Pour over hair, leave for a few minutes and rinse out with water. Do this as the last part of your hair washing regime for best results. Don’t forget DIET plays a key role in quality of your hair! Comfort food is often associated with winter, but ensuring you continue to get the right nutrients in your diet can work wonders on your hair. Here are some foods to include in your diet this winter: Fish: Especially deep sea fish such as salmon and tuna as they contain good levels of Omega 3 essential fatty acids, as does your hair. As your body is unable to produce its own Omega 3 it is vital to get it from your diet daily. Other sources of Omega 3 are avocado, walnuts and chia seeds. Eggs: Naturally are good sources of both sulphur and biotin, which are both needed in hair health. Pumpkin Seeds: Naturally high in Zinc. Zinc is a nutrient involved in the function of hair growth and skin health. So next time you are in your local store why not grab some of these inexpensive ingredients and treat your hair all year round.

WELLNESS

Natural Hair Treatments During Winter

Your body’s circulation system is responsible for sending blood, oxygen, and nutrients throughout your body. When your blood flow to a specific part of your body is reduced, you may experience the symptoms of poor circulation. But don’t be afraid because there are a lot of foods that you can add to your diet to aid in improving blood circulation. Blood Circulation SUPER FOODS Blueberries: Blueberries are a great source of antioxidants. The antioxidants in blueberries strengthen and protect capillaries and larger blood vessels which are beneficial in aiding in strengthening blood circulation. Oranges: We all know that oranges are a great source of Vitamin C to aid with immunity but did you know that the high Vitamin C content in oranges can aid with blood circulation too? Vitamin C has a natural blood thinning ability which may aid in increasing circulation and strengthening capillaries. Watermelon: Watermelon is rich in lycopene which is a natural antioxidant linked to improving circulation. It also contains a great source of Vitamin C which is beneficial in Blood circulation. Garlic: Garlic boosts circulation by aiding in thinning the blood and preserving the elasticity of arteries and capillaries. Onion: Onions are a rich source of flavonoids, which are substances known to provide protection against cardiovascular disease. Onions also contain sulfur compounds, which improve red blood cell function and lower triglyceride and cholesterol levels. Cayeen pepper: Known for both flavour and health benefits, cayenne aids the circulatory system by adding strength to blood vessels and arteries. Ginger: Acts as a natural anti-inflammatory by improving circulation while inhibiting the release of prostaglandins a hormone that promotes inflammation and pain. Cinnamon: Cinnamon has been used for many years in western herbal medicine to promote circulation in the peripheral areas. Dark chocolate: Having one piece a day of 70-90% cocoa dark chocolate can aid in blood circulation. Cocoa contains flavonoids which is naturally found in plants and fruits and has been well linked to improving blood circulation. Salmon: Salmon is a great source of Omega 3 fatty acids, which has shown to be beneficial in increasing blood circulation. Try these nutritious circulatory foods and watch your body warm to it by thanking you. *If you are taking any pharmaceutical medication consult your doctor before introducing these foods in your diet.

NUTRITION WELLNESS

Super Foods for Healthy Blood Circulation

RECIPES

Sugar Detox Recipe: Moroccan Spiced Mushrooms

As the winter months grow colder, you may struggle to find ways other than outdoor activities to keep your children active. But your child’s physical activity does not need to rely on the weather. There is so much that they can do besides staying cooped inside up all winter. Active Video Games Technology: According to the 2003 Australian Bureau of Statistics survey 81.8 per cent of children aged 5–14 years play video games for an average of eight hours over a school fortnight! That’s equivalent to just over 45 minutes a day. This time could be perfectly utilised for you to adopt physical activity in your child’s life. Nowadays, video games come in all shapes and sizes, and thanks to motion-sensing controllers like Wii Remotes and the Xbox Kinect, games can encourage them to get off the couch and move around. If your child is one of those who would spend that time on video games try and change the games to Active Video Games with movement. Create an active space for your child at home Children can be active anywhere in your home, by setting up a special place with activities for them to do. This give them a special place of their own and so will help keep them motivated throughout winter. This could range from hanging a basketball hoop on the wall, chalking hopscotch squares to the floor outside or setting up indoor soccer nets. Regardless of the activities you choose, making the space their own will keep them motivated. Winter Sports If you child is old enough enrol them in great winter sports such as such as football, hockey, netball, rugby and even indoor soccer. If they’re not keen on team sports there’s still a lot they can do such as dancing, gymnastics or swimming. Indoor Facilities If it is too cold outside and the children want to get out of the house, take advantage of the array of indoor activities available near you. Indoor activities include indoor play centres, heated swimming pools, indoor trampolining, indoor rock climbing, ice-skating, tennis and ten-pin bowling. Take a break from the TV, walk when you can Some winter mornings and afternoons are perfect for a walk, so take advantage of it and walk with your child. Whether it is to school or the local park on the weekend a 30 minute walk on a winter’s day is just as beneficial for you and your child. As you can see, there are many physical activities that are beneficial for your child’s health that can be incorporated throughout winter. So don’t let winter slow them down. To keep them healthy keep them moving, active and motivated.

WELLNESS

Winter Activities For Kids

RECIPES

Recipe: Summer Energy Salad

RECIPES

Sugar Detox Recipe: Chargrilled Vegetable Stack

RECIPES

Sugar Detox Recipe: Strawberry Bars

RECIPES

Recipe: After Xmas Recharge Smoothie

RECIPES

Sugar Detox Recipe: Strawberry and Lemon Ice Blocks

As a parent you nurture, guide, discipline and teach your child values and qualities which forms who they become as a person. With an alarming 25 per cent of Australian children being classified as overweight or obese1, teaching your kids positive eating behaviours during childhood can set them up with healthy eating habits for life. So as a parent what can you do? Whether you have a toddler or a teen, here are strategies to improve nutrition and encourage smart eating habits: Having regular family meals Serve a variety of healthy foods and snacks Ensure your child is having breakfast Involving kids in the meal making process 1. Having regular family meals Family schedules can be hectic so making the time for family meals allows you as a parent to not only catch up with your kids but can allow your children to pick up good habits such as sitting down to eat a meal. This is a habit, which you would want to promote. Focusing on a meal allows your child to be less distracted therefore promoting satisfaction with their meal so your child is less likely to overeat and snack later on. Family meals also promote healthy eating, a child sitting at a table is more likely to eat vegetables and grains and less likely to snack on unhealthy foods. 2. Serve a variety of healthy foods and snacks The old saying ‘you are what you eat’ can also be applied to ‘you are what you buy’. Kids, especially younger ones, will eat mostly what’s available at home. Ensuring you have healthy snacks available in the household not only reduces the amount of unhealthy eating in the household but also promotes healthy eating. Making small changes in your children’s snacks can make a big difference. A good start is to slowly introduce whole foods in their diet. For example, replace white bread with wholemeal bread, potato chips with rice crackers, fruit drinks with water and chocolate with seasonal fruits. Even try and make your own sweet treats for the lunch box, like our Kids beetroot brownie stars on page 22. A lunch box with less processed foods and more whole foods is a great start. 3. Ensure your child is having breakfast In the morning, your child’s body needs to refuel for the day ahead after going without food for 8 to 12 hours during sleep. This is why breakfast is essential; skipping breakfast can make kids feel tired, restless, or irritable. There has been extensive research in Australia and overseas which has found that not having breakfast may reduce mental performance. Eating breakfast may aid children in learning, as they are able to pay better attention and are more interested in learning. So ensure your child is not skipping breakfast and is having a nutritious meal for breakfast daily. So, why not start your child’s day off with a nutritious breakfast for more energy and better attention levels? 4. Involving kids in the process of making a meal Most kids will enjoy deciding what to make for dinner or what to have for a meal. However if they were to decide on a meal, which is not appropriate, it does not mean you have to consider it. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. In the kitchen, select age-appropriate tasks so kids can play a part in this and at the end don’t forget to praise the chef. Healthy eating for your children does not have to be a battle. Remember you’re the person who will have the most influence in your child’s life. Your nutritional decisions are the ones they will most likely continue with. Reference: 1. Australian Institute of Health and Welfare 2012. Australia’s food & nutrition 2012. Cat. no. PHE 163. Canberra: AIHW.

IN SEASON WELLNESS

4 Healthy Habits for Kids

As a parent you nurture, guide, discipline and teach your child values and qualities which forms who they become...

RECIPES

Recipe: Hearty Lamb Stew

RECIPES

Recipe: Spiced Root Vegetable Soup

RECIPES

Sugar Detox Recipe: Zucchini and Walnut Muffin Mug

Cheap, effective ways to stay warm this winter! The winter months can often bring with it the dreaded cold feelings such as poor circulation, cold hands and feet and a big increase in energy bills. There are many ways that you can assist in keeping yourself warm throughout the winter months, improving your circulation and not adding to your energy bill. Diet There are many culinary herbs that are classed as “warming” herbs that taste great but are also very beneficial in helping you stay warm during winter. These herbs include ginger, chilli, garlic, black pepper, cinnamon, cardamom and turmeric and can assist with warming your body up and increasing circulation. A great way to utilise these herbs is in a slow cooker with dishes such as curries, stews and soups. Not only can you add your own spice level, they are generally quite easy to make and when you come home after a long day, the aroma of an already cooked dinner will be there to greet you. Using vegetables such as onion, garlic and carrots may also support the immune system if you or your family are feeling a little under the weather. Drinks Hot drinks will assist circulation and warm you up almost instantly. Hold the mug in your hand to let the warmth warm your fingers. Chai tea uses many of the above listed herbs to further increase circulation and warming. Even a nice, warm lemon and honey drink will help you stay warm, and can also be used if you are unwell. Get creative with your drinks! Instead of making a plain hot chocolate why not add some chilli or cinnamon to further warm your body and boost your taste buds. Heat packs Investing in a wheat bag or heat pillow can help on those particularly cold winter nights, or if you are suffering with sore/stiff joints. Adding a few drops of essential oils such as lavender may assist in relaxing you and can be placed in the bed to warm it before you jump in. If your hands are particularly cold, or you need to be outside for extended periods of time, you can now purchase pocket sized hand warmers to keep your fingers nice and warm. Exercise Outdoor exercise may be something we tend to shy away from in the cooler months, whether it be because it is darker earlier or just too hard to get out of bed earlier, but gentle exercise will increase your body’s circulation and warm you up. Exercise does not need to be fancy or always done in a gym. Pop on an exercise DVD or dust off the old treadmill/exercise bike and start with gentle exercise daily. If you are looking at getting out of the house check if your local pool is heated and has a sauna, so you can do some gentle swimming and warm your body up in a sauna. The sauna will aid circulation and in Scandinavian countries where sauna is part of their routine, they say it also boosts the immune system. Dressing in layers Rather than just wearing one, big, item of clothing dressing in many lighter layers provides more relief from the cold. Try a pair of stockings under your socks or a singlet under your shirt. Layers can be removed or increased easily when the temperature changes or you need to go outside etc. Wearing a beanie or hat will also help, as the head can let a lot of warmth escape the body. Keeping your feet and head warm will go a long way in making you stay warm. Remember the saying ‘There is no such thing as bad weather, only bad clothes’.

WELLNESS

Winter Warming Circulation Boosting Habits

As our working lives come to an end, life can start to take an exciting turn. The next chapter has a lot to offer – travel, time to enjoy the grand children, new hobbies, new friends, some long awaited “me time”, no rush hour… Just because we are getting older, doesn’t mean we need to slow down. Good health will enable us to get the most out of this time, and one of the best ways to maintain good health is with regular exercise. Regular exercise has been shown to: Improve insulin sensitivity, keeping our blood sugar levels healthy and lowering our risk of developing type 2 diabetes; Maintain normal blood pressure; Maintain healthy cholesterol and triglyceride levels; Reduce the risk of a heart attack and other chronic diseases; Build strong healthy bones and lower the risk of falls Recover better after periods of illness or bed rest Manage our weight Improve our psychological wellbeing Improve overall general well being (more energy, a better mood, better sleep, stress reduction etc.) In addition to these health benefits, researchers are learning that physical activity can also affect the risk of cancer. There is convincing evidence that physical activity is associated with a reduced risk of cancers of the colon and breast. Several studies also have reported links between physical activity and a reduced risk of cancers of the prostate, lung, and lining of the uterus (endometrial cancer). Speaking to a healthcare professional before you begin any exercise program is always recommended, but once you have decided on a course of action, the sky really is the limit and you could find yourself fitter and in better health than ever before. Staying active doesn’t only provide the benefits mentioned above. Picking the right exercises will also help to maintain balance, mobility, agility and co-ordination into your later years. Exercises that replicate everyday activities will offer many benefits in this regard, whilst strength training will help to maintain optimal muscle and bone strength. A mixture of exercises that promote strength, mobility, co-ordination, balance and cardiovascular fitness is optimal and a qualified exercise physiologist or personal trainer will help you to develop a program that is just right for you. Warming up and cooling down are vital to help prevent injury, and don’t forget to stretch! Exercises that promote flexibility will help to keep you mobile for much longer. Exercises to Promote Strength Exercises which promote strength are many and varied and will often see you utilising either some hand held weights or your own body weight. If you are working out at the local gym then you may also like to use some of the machines on offer – speak to one of the trainers first to make sure you are using the machines correctly, as incorrect use may result in an injury. Strength exercises will usually isolate muscle groups such as those in the shoulders or thighs and should be done at least twice per week for best results. Frank Caruso has developed a strength training exercise video which you can do in the comfort of your own home. The program can be viewed in this blog or on the Caruso’s Youtube channel. These exercises have been designed to assist with strength training using your own body weight and will take just 20 minutes of your time. Start by doing them at your own pace and slowly build up so that you are able to perform them at least a few times each week. Don’t forget to check with your doctor first and if you have any trouble with any of the exercises, please seek the advice of a qualified personal trainer or exercise physiologist. Someone who is qualified will be able to help you out with correct technique and balance, or help you with some alternatives if you are finding these exercises too difficult. Exercises to Promote Balance and Co-ordination Believe it or not, golf is actually a really great game to play to help to promote balance, co-ordination and agility. Stability of posture through the golf swing requires balance and core strength. Balance is also practiced as you bend over to pick up balls and crouch down to check the logistics of a putt. Hand eye and general body co-ordination is trained as you are hitting the ball, and the muscles which stabilise posture are exercised as you carry your bag around the course. Other exercises to help improve balance and core stability include canoeing, kayaking or paddle boarding, surfing, cycling, boxing and bowling. Activities that may help to promote co-ordination include tennis, squash, cricket, softball and dancing. These types of activities are recommended to be done at least once per week for optimal results. Exercises to Promote Cardiovascular Fitness Cardiovascular (aerobic) exercise is the most beneficial form of exercise for helping to maintain healthy blood pressure, blood sugar and cholesterol levels. It will also help to promote oxygen flow to the muscles and therefore increase energy. Any activity that gets your heart rate up will be promoting cardiovascular fitness and a healthy heart. Try to incorporate some kind of aerobic exercise into your routine at least two to three times per week for optimal benefits. It may take a while to build up your endurance levels. Start out by doing 5 – 10 minutes at a time and try to increase this slowly over the course of about a month until you are doing about 30 minutes of aerobic exercise three times per week. Some examples of cardiovascular or aerobic exercise include water aerobics, brisk walking (golf or walking the dog), hiking, tennis, cycling, swimming and dancing. Even a big day in the garden or washing the car can count as cardiovascular exercise. Exercises that Promote Flexibility and Mobility Being flexible and maintaining supple joints will aid in overall mobility and keep you active for much longer. Some examples of exercises which promote flexibility include yoga, pilates and tai chi. Rest and Fuel Set aside one or two days per week as rest days. This will help your body to recover after all of that activity! Eating a diet high in fresh fruits and vegetables, plenty of fresh protein and some healthy fats from nuts, seeds and avocados will ensure that your muscles and bones are getting all of the nutrients they need to keep up with you. Drinking at least 1.5 litres of fresh, clean water daily will also help to maintain hydration and make sure your body is ready to do it all again tomorrow! Remember, the best exercise program is one that is not only tailored to you, but one that you will enjoy and look forward to doing. Combining indoor and outdoor activities will keep things varied and interesting, and that will keep you motivated, active and healthy well into the golden years.

FITNESS WELLNESS

When You’re Fit You Don’t Feel Old

No one wants to get old. We live in a beauty focused world, and from a very young age we’re taught to fear fine lines, wrinkles, age spots, and other imperfections that come naturally as the clock winds down. On the other hand ageing is not only about looks. It’s also about what happens to the body internally. Premature ageing can mean many different things on the inside, for example the early onset of prolonged health issues. Chronological age and biological age are not the same. Ageing is a physiological process that at times is only remotely connected to how old you are. How you look is sometimes a sign of your biological age, but appearances often can be deceptive. Most people are capable of living their lives without pain and suffering caused by lingering degenerative illnesses. Growing old and getting sick simply are not similar or even inseparable. If you maintain an optimal level of wellness, you should be able to get older without being predisposed to aches and discomfort of pain. The reasons behind premature ageing 1. Not enough sleep Most of us know that when we don’t get adequate sleep we don’t look our best. Sleep related premature ageing occurs because the body sees sleep deprivation as a form of stress, therefore releasing the stress hormone cortisol which breaks down collagen. A lack of sleep also diminishes the amount of other hormones within the body like human growth hormone which help to nourish the skin and hair. During the stage of deep sleep, the pituitary gland in our brain secretes growth hormone. A continuous night sleep is actually one of the few times in the day in which this growth hormone is secreted in adults, and this hormone has a great importance in keeping various body tissues healthy, including the skin tissue. Prolonged lack of sleep is clearly evident on the face and accelerates aging. 2. Smoking Carbon monoxide is a component from cigarette smoke, which causes blood vessels to contract. When blood vessels are constricted they transport less blood through the body, and therefore reduce the supply of nutrients and oxygen needed by damaged cells which the skin depends on to regenerate. 3. Alcohol To begin with, there are no nutrients in alcohol. Alcohol can affect your nutrition levels by causing a depletion in healthy nutrients that aid in carrying oxygen throughout your body. Over indulging inhibits the liver’s production of digestive enzymes, impairing the body’s ability to absorb proteins and fats soluble vitamins such as Vitamin D, E, A and K. It inhibits protein uptake, leading to amino acid deficiencies and reduces the body’s storage of zinc, which can affect the skin as the accumulation of toxic by- products in the deeper layers of the skin that can cause the appearance of capillaries and redness of the cheeks which can make you look older than your biological clock. Who wants to get old? If you look after your body, your body will look after you.

WELLNESS

How to Prevent Premature Ageing

Most of us know that choosing organic is good for our health and better for the environment; however the cost often prevents many of us from even considering it. This is where the ‘The Dirty Dozen’ and ‘The Clean Fifteen’ lists can come in handy. The Environmental Working Group (EWG) is an American environmental organisation that specialises in research and advocacy in the areas of toxic chemicals, agricultural subsidies, public lands, and corporate accountability. EWG is a non-profit organisation whose mission is “to use the power of public information to protect public health and the environment”. Each year the Environmental Working Group (EWG) releases these lists to help you decide which fruits and vegetables to purchase based on pesticide residue detected. Those found with the least pesticide residue are categorised as ‘clean’ and those with the most as ‘dirty’. The EWG is an independent United States health and environmental research organisation based on the United States farming practices, however much of the findings are applicable in Australia. Using the EWG’s lists as guides when shopping will help us to reduce our exposure to pesticides as much as possible. By choosing more from the ‘Clean Fifteen’ list and if the budget allows, buying organic alternatives from the ‘Dirty Dozen’ list you can potentially reduce your pesticide exposure. However eating conventionally grown produce (non-organic) is still better than not eating fruits and vegetables at all. It is recommended to eat foods from the ‘Dirty Dozen’ list over processed products that are high in unhealthy fats, sugars and additives. A fruit and vegetable rich diet provides health benefits that outweigh the risks of pesticide exposure. The Dirty Dozen 2016 Strawberries Apples Nectarines Peaches Celery Grapes Cherries Spinach Tomatoes Capsicum Cherry Tomatoes Cucumbers The Clean Fifteen 2016 Avocados Sweet Corn Pineapples Cabbage Sweet Peas Frozen Onions Asparagus Mangos Papayas Kiwi Eggplant Honeydew Melon Grapefruit Rockmelon Cauliflower If you are able to purchase organic products, not only do you reduce your exposure to pesticides, but you support environmentally-friendly farming practices that protect workers, reduce soil erosion and care for water quality and wildlife. Look for ‘certified organic’ on the label as well as the logo of the certification association as the word ‘organic’ in Australia is often misused. It is an expensive and long process for farmers to reach “certified organic” standards. The strict guidelines that need to be followed include prohibition of artificial fertilisers, pesticides and genetically modified components. Certified organic eggs and meat includes humane treatment of animals that are raised on organic food and prohibits the use of hormones and antibiotics. However not everyone has access to certified organic food or can afford it so please take a good look at the ‘Dirty Dozen’ and the ‘Clean Fifteen’ lists above to help make the healthiest choices from conventionally grown produce. Remember though, the ‘Dirty Dozen’ produce is still cleaner than processed and unhealthy foods!

NUTRITION WELLNESS

Are You Being Exposed to Harmful Pesticides in Your Fruits and Vegetables?

NUTRITION WELLNESS

Sugar Detox Recipe: Grilled Salmon and Zucchini Noodles

RECIPES

Recipe: Prawn, Mango and Macadamia Salad

Yoga is a form of spiritual and meditative based exercise that originated in India over 5000 years ago. By following a sequence of postures (or “äsanas”), whilst applying careful breathing control, you are able to harmonise the body and the mind, achieving health and relaxation. Yoga can be used to strengthen and stretch the body, maintaining flexibility and suppleness of muscles. Yoga can be practised by people of all ages and fitness levels from beginners to elite athletes. This is because there are many different forms of yoga – from strenuous and fast to meditative and calming. To figure out which style you may enjoy, we have compiled a brief summary of the most popular forms. Hatha Yoga This form of yoga gives you a gentle introduction to the basic asanas. This is great for beginners or kids. It is done at a slow pace and blocks or other props are often used to make sure the postures are done correctly. Emphasis is placed on breathing control and meditation so this type of yoga leaves you feeling very relaxed and refreshed. Iyengar Yoga Iyengar yoga moves on from the basics and starts to see the poses becoming more precise. More props are used with this form of yoga as the focus moves towards body alignment in each asana. Poses are held for longer which can be challenging as body placement needs to be very exact. If you are interested in discovering more about how the body works and enjoy learning about anatomy, movement and form, this is the yoga style for you. Anusara Yoga Anusara Yoga is based on the belief that we are innately and intrinsically filled with goodness, and this goodness can be accessed and opened up through the practise of yoga and meditation. Anusara means “flowing with grace” and “following your heart” and it focusses on experiencing bliss and joy through yoga. The practise of this style of yoga provides the body and mind with resilience, happiness and balance, and is suited for those who wish for a type of activity that provides a total body, mind and heart connection. Bikram Yoga If you are looking for an entire mind and body workout that makes you sweat and burns hundreds of calories then Bikram may be for you. It consists of a specific set of 26 asanas and two breathing exercises performed over 90 minutes in a room heated to 40 degrees celsius and with 40% humidity, so remember to bring plenty of water! Bikram Yoga is great for improving fitness and flexibility. Practising yoga in the heat also engages your concentration, fortitude and patience to improve mental clarity and reduce stress. Vinyasa Yoga The word Vinyasa means “to place in a special way”. Vinyasa classes are often choreographed to music, and you move through each of the poses in a dance like fluid way. Those who get bored easily and love intensive exercise will enjoy Vinyasa yoga. No two classes are choreographed to be the same, the poses aren’t held for long and the pace of the class is quick. There are many more forms of yoga available – almost 800 different styles! At the end of the day though, you need to find a style that you feel comfortable with. Any type of yoga will develop strength, flexibility and balance, so once you find one you love, stick with it. The health benefits are best seen when you can practise yoga regularly. So, grab your yoga mat and your water bottle and enjoy!

FITNESS WELLNESS

Harmonise the Mind and Body with Yoga

RECIPES

Sugar Detox Recipe: Apple Carrot Salad

Manuka honey has been used for centuries by the Indigenous people of both Australia and New Zealand as part of their traditional medicines. More recently, Manuka honey has made quite a name for itself, with laboratory studies being conducted in Australia and New Zealand to determine the healing properties of Manuka honey, and to better understand this wonderful natural healer. More and more people are switching to Manuka honey for its long list of reported health benefits. These health benefits range from assisting wound healing, boosting the immune system, soothing digestive complaints and reducing inflammation. Even the medical field has picked up on Manuka honeys healing properties, with it now being used in some hospitals and burns wards to promote wound healing and to assist prevention of infections. Manuka honey is not only gaining attention from the medical field, but is also gaining interest in the beauty world, with more and more beauty products containing Manuka honey for its long reported healing and anti-inflammatory actions. It can also provide a barrier which may assist in preventing wounds from becoming infected. Manuka honey has a rich, earthy, herbaceous taste making it nice and easy to take. Here are some ways to try it! Straight off the spoon for soothing the throat and upper respiratory tract. Mix with water and fresh lemon juice and drink to assist boosting the immune system. Mix with water and cinnamon powder to assist with the digestive tract. Apply a thin layer directly to a wound and cover with a bandage for wound healing. Use in place of regular honey such as in foods and drinks for general health. As Manuka honey is heat stable, you may add it to your hot drinks without impacting on its activity too much. So what is Manuka honey? Manuka honey is a special variety of Australian or New Zealand honey made from bees that pollinate the native Manuka bush (Leptospermum scoparium). This native plant is commonly known as ‘Jelly bush’ in Australia. How is it different from regular honey? All honeys naturally contain hydrogen peroxide, which has antibacterial properties, however it is not very stable and is greatly diminished by heat and storage. Where Manuka honey is different is that it not only contains hydrogen peroxide, but other antibacterial agents that are much more stable than hydrogen peroxide. This ‘Non Peroxide Activity’ is then rated and its score placed on the label. Things to watch out for when buying Manuka Honey! UMF (Unique Manuka Factor) – The trademark grading system that appropriates the natural markers ensuring quality and purity. The potency of the ‘Non Peroxide Activity’ is: 0 – 4 = Not detectable 5 – 9 = Low levels detected 10 – 15 = Useful amounts detected 16+ = Superior/High levels detected To guarantee you are getting a good quality Manuka honey, ensure the front label has a Trademarked UMF and number, and that it is sourced from Australia or New Zealand. The higher the UMF the higher the healing properties. Why not swap to Manuka honey? Using a natural antibacterial such as Manuka honey is likely to add value to your home remedies kit and your kitchen pantry. Not only will you reap the benefits of this wonderful, natural product, it also does not damage any of the beneficial bacteria found in your gut. So next time you are out buying honey, why not swap over to Manuka honey and enjoy the vast uses and health benefits this wonderful honey can give you and your family.

NUTRITION

Healing Benefits of Manuka Honey

RECIPES

Recipe: Nutella Substitute

A Natural Approach Backed Up by Science Metabolic Syndrome is not an actual disease. It is a group of risk factors that occur together in the same person. A person has “Metabolic Syndrome” if they have any three or more of the following conditions: Central or abdominal obesity – excess fat in and around the stomach or abdomen High blood pressure (hypertension) High blood triglycerides (Cholesterol) Low levels of high density lipoproteins (HDL) – the ‘good’ cholesterol Insulin resistance Metabolic syndrome increases the risk of developing Cardiovascular Disease and Type 2 Diabetes, so it’s increasing incidence in Australia and worldwide is a cause for concern. Poor diet and lifestyle choices have been identified as a primary cause of Metabolic Syndrome. However there is some very strong evidence emerging for the beneficial role that dietary fibre plays in helping to manage this group of conditions – a relatively simple fix! Dietary fibre is defined as “the edible parts of plants…that resist digestion and absorption in the small intestine, with complete or partial fermentation in the large intestine”1. In other words, they pass through our intestines almost untouched, helping to facilitate the process of digestion by influencing the absorption and transit time of the foods that we eat. There are two different types of dietary fibre: insoluble and soluble. Insoluble fibre refers to those types of plant fibres that act like a broom in the intestines. They attract water to help provide bulk to and soften the stool making it easier to pass. Insoluble fibre may have a role to play in maintaining the health of the good bacteria in our small intestines as well, further enhancing the digestive process. Soluble fibre retains water to create a gel like substance. This increases the thickness of the stomach and intestinal contents, slowing down stomach emptying and nutrient absorption and providing a feeling of fullness after we eat. Each type of fibre has its own individual benefits in relation to the management of the conditions of Metabolic Syndrome but the general consensus is that a mixture of each type in the diet is optimal as most foods contain a combination of both in different quantities. Good food sources of fibre include fruits and vegetables; however the best sources of both types of fibre include whole grains (particularly oats and rye but also wheat and brown rice) and legumes (beans, lentils etc). What is most important is that these grains need to be consumed in their unrefined state. This means that your best choice at the supermarket when keeping fibre in mind is to go for the brown stuff! Whole wheat pasta, brown rice, and whole grain breads contain much more dietary fibre than their white counterparts. In fact, a meta-analysis of 6 population studies has shown that increasing your whole grain intake by as little as two servings per day may decrease your risk of developing Type 2 Diabetes by as much as 21% due to its high fibre content1. Fibre may help to regulate and maintain healthy blood sugar levels by bulking and thickening up the foods in the stomach and intestines, thereby slowing down the digestion and absorption of sugars from the foods you have consumed. This creates a “slow release” mechanism for the delivery of sugar into the bloodstream, minimising the negative effects of blood sugar spikes such as high insulin levels, lowered insulin sensitivity and energy crashes.3 Healthy cholesterol, HDL and LDL levels are thought to be maintained by the ability of fibre to increase bowel regularity. The liver will naturally help to regulate cholesterol levels by adding it to bile which is secreted into the small intestine, incorporated into the stool and later excreted when you go to the toilet. By making defecation more regular, fibre may help to reduce and then regulate healthy cholesterol levels in the body1. Fibre exerts its beneficial effects on obesity by promoting a feeling of fullness or satiety. It helps to slow down the digestion and movement of food through the stomach and intestines, thereby helping you feel fuller sooner and for longer. This action has shown in numerous long term clinical trials involving high numbers of participants to contribute to weight loss and reduce the chance of weight gain3. The recommended daily intake of fibre for adults is around 30gms daily to maintain healthy digestive function; however, according to a survey done in Australia in 2016 by the Australian Bureau of Statistics, Australians are falling extremely short of getting this amount each day. Less than 4% of us are meeting the recommended guidelines for the consumption of fruit, vegetables and legumes each day. Two thirds of recommended grain serves are coming from highly refined grains rather than the wholemeal, higher fibre sources. And one third of the fruit serves we are consuming come from juice which contains little to no fibre at all2. It seems almost absurd to think that one of the most concerning metabolic conditions facing us today can be managed by some very simple and for some of us relatively small changes to our diets. Diseases of lifestyle kill more Australians each year than anything else and some small, simple steps may be all it takes to slow the progression of the conditions associated with Metabolic Syndrome. For more information, take some time to chat to your Naturopath or other Healthcare Professional and take control of your health! 1 https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC2903728/ Gastroenterology 2010 Jan; 138(1): 65–72.Dietary Fiber Supplements: Effects in Obesity and Metabolic Syndrome and Relationship to Gastrointestinal Functions. Papathanasopoulos, A. M.D. and Camilleri, M. M.D.2 http://www.ausstats.abs.gov.au/Ausstats/subscriber.nsf/0/12E8766EBAB492B0CA257FAF001A3CFD/$File/43640do002_20112012.pdf3 Journal of Nutritional Biochemistry 2008; 19: 71-84. Effects of dietary fibres on disturbances clustered in the metabolic syndrome. Galisteo, M, Duarte, J and Zarzuelo, A

NUTRITION WELLNESS

Dietary Fibre and Metabolic Syndrome

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