5 Top Tips For Everyday Energy

Chase fatigue out of your day with these natural ways to jump-start your energy!

1. Get eight good quality hours of sleep every night.

2. Wake up to a big glass of water and a protein-rich breakfast (check out my recipe book Simply Balanced for some inspiration).

3. Move everyday! Exercise will raise your happy hormones and keep you feeling positive and energetic. It doesn't have to be a marathon, it just has to be movement of some kind each day, every day.

4. Get some sun. Vitamin D is important for our immune systems and energy. Get 15 minutes of sunglasses, sunscreen and long sleeve free sun each day (outside of peak sun times).

5. Stay hydrated. Get those 2L of water in every day and a little more if you are drinking coffee or exercising.

5 Steps to Stop Sugar Cravings

Sugar addiction is such an huge part of our world that we don't even have a word (like "alcoholic", "chocaholic" or "workaholic") to describe people addicted to sugar. Let's just use "sugarholics", because when you think about it, being addicted to sugar today is like being a smoker in the 50's!

You used to be able to smoke any time, anywhere. You didn't have to stop work and stand alone in the middle of a field. You weren't frowned upon for lighting up a cigarette indoors. Quite the opposite; if you didn't smoke, you were the odd one out. Today, sugarholics are the norm. Most of us are addicted from birth. Not eating the birthday cake in the lunch room marks you out as weird.

Make no mistake: the task you are about to undertake will not be easy, but it is not completely an exercise in willpower.

Despite what everybody tells you, if you are a sugarholic, there is nothing wrong with you. You are not greedy. You are not weak. You are chemically addicted to a substance in the food supply called fructose. And until you treat that addiction as the powerful biochemical force that it is, it will be difficult to overcome.

We have come up with five steps to breaking your addiction, but before undertaking them, you need to have the right attitude!

There are lots of downsides to sugar addiction and the only upside is that you feel normal when you eat it.

Do you really have cause to feel deprived? No, but many diets demand that you feel deprived. They ask you to "go without" and to "give up" a treat. Feeling deprived will simply drive you back into the arms of addiction.

If you want to succeed, you mustn't feel you are being deprived of anything. You need to view any offering of sugar not as a temptation to be overcome, but as an attempt to poison you (perhaps a little extreme, but you get the idea!).

You are not giving up anything. You are simply addressing an addiction that is not benefiting your health. It really is that simple to break an addiction. If you have the right attitude, avoiding sugar becomes a lot easier than you could possibly imagine!

Here are our top five steps to saying bye-bye to sugar:

1. Enjoy a protein rich breakfast.

Eggs with bacon and vegetables, quinoa porridge and chia seed puddings with fresh fruit are great breakkie staples.

Grab your copy of Simply Balanced for more ideas and recipes!

2. Eat well balanced snacks throughout the day.

Nuts, vegetables with hummus dip or yoghurt and fruit with seeds are simple ideas to keep you satiated.

3. Keep hydrated.

This will ensure you can tell the difference between habitual hunger vs real hunger and will keep you from overeating and craving sweets.

4. Move!

Exercise will ensure regulation of insulin and therefore satiety.

5. Sleep.

Fatigue will increase sugar and caffeine cravings.

The GUT & Its Glory

With The Gut Blueprint being sent to the printers I thought it was time to do a gut blog. It's long overdue but something I have been avoiding, as everyone has a gut blog and it's such a trendy topic right now, I feel you will know most of what I know! So, as with my book, I aimed for some interesting and unique information that maybe you haven't heard yet.

Although the gut is ‘in’ at the moment, it is still utterly underrated and fairly misunderstood. If we consider that there are three parts of our body that keep us alive, everyone immediately thinks of the heart and the brain and forgets that the gut is the other essential ingredient.

When conception takes place, the foetus essentially starts as these three pieces of a puzzle. The rest of the body is formed from and around this, in the miraculous beginnings of a what will become a baby. 

So, if evolution prioritises the gut as one of the three most important elements of life, who are we to poo poo the importance of the gut? 

Yet, this is exactly what has happened for the last five decades. In fact, naturopaths and herbalists have been laughed at for years for our emphasis of treating seemingly unrelated disorders primarily through the gut such as acne, psoriasis, thyroid disorder, infertility and so much more.

Now, as modern science catches up they have been shocked and impressed by how fundamental treatment of this part of the body can affect disease states.

Our gut is not just the place where food goes. It is the control room for our immune system and contains more bugs than most people can wrap their head around. These trillions of bacteria are so different in each human that they are more unique than our fingerprint. I could tell you about the impacts these bacteria have on all things from heart disease and diabetes, but this is everyday gut talk.

Did you know however, that these little guys actually secrete anti-inflammatory compounds, control when we poop, hold much of our intestinal tract together with their upkeep and make more decisions on a daily basis than our mind?

Here is the big news, the microbes in our gut are at least 30% less overall than they were 50 years ago. We can cure disease by putting one person’s microbes into another or, we can make a healthy person sick with diseased microbes. We can also make people fat or thin with another individual’s garden of bugs.

It is important to remember that for all we know about the gut there is so much more we are yet to discover. This is literally the iceberg that hit modern medicine in the side and has opened an enormous hole with information flooding out and waiting to be discovered. 

The Gut Blueprint is my version of a gut healing protocol. It is not a liquid food, soup, paleo or vegetarian approach. It is what I have found to be a unique perspective based on the balance and traditions of food. This book is written with real food philosophy and the ethical approach of using the whole animal, from snout to tail.

If this is the start of the gut healing journey for the general public than we all need to buy tickets and jump on board before it is too late! This book can help you do that in your everyday life, no pills, powders, potions, fecal transplants or colonics needed (at this stage!).

The book will be released at the end of June, with a launch party happening in Newcastle on the 30th.

Milk Myths

Over the years, I have done a few blogs on milk - From pasteurisation to how much pus (yes, PUS) is actually allowed into the milk we drink, due to the constant pumping on teats which causes infections in the poor overworked Mumma cows.

This time, I thought I would focus on a few common misconceptions about dairy that have been floating around lately. 

Number 1. Best to get the controversy out of the way first

Unfortunately, milk is not the best source of calcium!

Something as simple as chia seeds provides up to 7 times more calcium than dairy products alone. This common misconception has been purposefully orchestrated by the dairy industry to sell lots of milk and cheese. 

I don’t really care if you drink milk or not, but this becomes an issue when people who are dairy or lactose intolerant continue to drink milk for its perceived calcium benefits. This does damage to the gut and actually impedes absorption of nutrients - Meaning that any calcium in the milk will not be absorbed or utilised anyway!

Number 2. Let’s talk lactose free

Many of my clients come in knowing what foods affect them badly. For most this is the common culprits of wheat or dairy.

However, many people swap over to lactose free products thinking that these are in fact also dairy free. Lactose free dairy products are just this - lactose free. They still contain dairy.

In fact, they are just milk with added lactase, which is the enzyme missing from those who cannot digest lactose. Often, people also grab the tetra packed lactose free products, as fresh lactose free has been hard to come by in the past.

This further reduces the nutrients in the product as it has been heated to such high temperature.

Number 3. My biggest advice

Fat free dairy is just not the same.

Be it skim, light, % fat free, easily digesteable or fortified.

There is nothing that beats good old fashioned full fat milk if you can enjoy it. When we remove the fat the milk must go through another process, plus it is no longer a ‘whole’ food.

Milk is meant to have fat, it hold nutrients such as the ever sought after vitamin D plus it keeps us full and satiated for longer, helps us shed excess weight and gives a beautifully balanced food.

This is especially important for the little ones so grab a full fat, good quality milk for them. 

Number 4. My opinion

Don’t buy supermarket or no name brands. Pay the little extra and get a good quality milk that supports small local farmers.

Trust me, it will taste better and you will be looking after those Mumma cows in your own little way.

CONFUSED ABOUT WHAT YOU SHOULD BE EATING?

WANT TO LEARN MORE ABOUT EATING WHOLE, HEALTHY FOODS?

Transform your LIFE and your health for the better with my easy to follow 14 Days To Transform Your Life online program.

Join the hundreds of clients who have lost weight, boosted their immunity and ramped up their energy!

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Health Benefits of Herbal Teas

Guest blog by Hayley Hinton from Infuse Herbal Teas.

Herbal teas are made from beautiful, natural, nutritious plants.  When you infuse a herbal tea, the hot water extracts therapeutic nutrients from the herbs in your blend, leaving you with an infusion brimming with health benefits.

Let’s explore some of the health benefits of common herbal teas:

Peppermint tea – contains an essential oil called menthol, which has pain relieving counter-irritant properties.  Menthol effects the cold-receptors of the skin, which makes peppermint a cooling herb.  Compounds in peppermint have an anti-spasmodic action, particularly on the lining of the gastrointestinal tract, contributing to peppermint’s ability to ease digestive cramps.  Peppermint also contains a compound called rosmarinic acid, which opens the airways, beneficial in the management of asthma, and to clear a blocked nose associated with allergies or with the common cold.

Chamomile tea – chamomile is a great herb for children, and has long been used to treat colic, gas pain and discomfort in infants.  It’s completely safe to give your baby chamomile tea, just ensure the tea has cooled enough for baby to drink comfortably.  Of course, chamomile has the same effect on adults suffering gas pain and discomfort, as it helps the muscles of the digestive tract relax and dispel the problem wind.  Chamomile also has a protective effect on pancreatic beta cells, protecting them from oxidative stress, making it a great herbal tea for diabetics.

Hibiscus tea – has a bright, tart flavour and is consumed for its health benefits in many parts of the world.  In Egypt, it is known as Karkade, and in the Americas it is known as Roselle.  It’s health benefits include lowering blood pressure and lowering cholesterol.  It is extremely high in antioxidants, particularly vitamin C, making it a great immune boosting tea.  Hibiscus is often consumed as an iced tea, as it is a great thirst-quencher, and helps flush excess fluid and toxins out of the body through its diuretic action.

Ginger tea – being an aromatic spice, ginger tea improves circulation in the body, helping maintain healthy blood flow to all parts of the body.  For this reason, it’s great stimulating spice for heart health, immune health and brain health.  Ginger tea has long been used to help relieve common colds, coughs and sore throats, as it is high in antioxidants, vitamins and minerals.  Ginger contains an essential oil called gingerol, which has pain-relieving, nerve-soothing, and anti-inflammatory effects, as well as anti-nausea effects, making it a great tea to drink if morning sickness, motion sickness, or any other nausea is an issue.

Rooibos tea – is a herbal tea from South Africa, rich in antioxidants, vitamins and minerals.  It’s great for cardiovascular health, as it contains quercetin, an antioxidant with anti-inflammatory actions, which lowers blood pressure and relieves nervous tension.  Rooibos is high in the minerals calcium, manganese, and fluoride, making it an excellent herbal tea for teeth and bone health.  Rooibos also balances blood sugar, and improves insulin resistance, making it a great tea to prevent the onset of Type 2 Diabetes, or to help manage blood sugar in diabetics.

Herbal teas carry a wide array of therapeutic health benefits.  Find the right herbal teas to suit you, and enjoy them every day – your health is worth it!

Hayley graduated the Advanced Diploma of Naturopathy in 2015, which included extensive training in herbal and nutritional medicines. She translates this education to her range of herbal teas by incorporating herbs specific to the body systems each blend seeks to nurture. 

To hear more about Hayley and her wonderful range of herbal teas, you can listen to episode 20 of The Naked Naturopath podcast!

The Naked Naturopath Nude.

by Melissa Gearing (The Naked Naturopath)

I have always felt more comfortable without clothes than with. I grew up in a naked kind of house where doors were left open and I never thought much about it until I started visiting friends and doors were always closed. For me, this has always been my comfort zone. I was awkward at high school with people and groups and spent much of my time in the library.

Always comfortable with my body, I have worked very hard to become a public speaker and face and be confident with my personality and being myself. As well as sitting one on one with people and finding the confidence to support them as a health professional. 

Today we are surrounded by nudity. However, it is not our own. Body confidence in my young teenage clients and women in general is so low and I feel that the bombardment of nude or half nude, edited, selfies is very much to blame. The people putting up the photos are often very skinny and have a knack for good filters. I truly believe that the only nudity we need to be concerned about and the key to finding our body confidence is within (or outside) ourselves. 

I am often naked so look at myself in the mirrors around the house as I am walking past. When was the last time you spent time in front of the mirror naked? Prejudice and judgement on ourselves has no place here. It is just about appreciating different curves and shapes and the colour of your own skin. Once you have achieved this you can really start to appreciate the differences in other people (with or without their clothes on!). 

I’m not talking about perving on everyone who passes you or heading to the beach and staring but just taking the time to appreciate different bodies and realising that every body, including our own, is so unique and beautiful and deserves respect and positive thoughts. We can often be so happy with most of our body but focus on one part that bothers us and this negativity spreads. I believe that being happy and confident with your whole body is key to a healthy mind overall. 

When I released my Naked Naturopath podcast with semi-nude photos the response was so overwhelmingly supportive. To me, this was the best way to portray what I hoped the podcast would become. A genuine and stripped back approach to health advice without all the complexities and confusion that seem to go with food and medicine. So, here I am naked on a chair or with some bottles. And here is some advice and how I try to live the healthiest, most balanced life that I can. 

However, I was surprised by the amount of people who commented they wished that they could be so brave. I responded with my usual vigour about nudity-do it! Why not? You get one amazing body and this one fleeting life. If you want to post a selfie up in your bikini (or without it) then I say go for it! Backlash? Delete those people and forget them. I did not get one negative comment from The Naked Naturopath promo, but I understand there are haters out there. Or you can always take the pic and keep it just for you. This is also really special. We don’t have to share everything in this age of over sharing.

Don’t get me wrong, it’s not all been peaches and cream. I had a mild eating disorder as a teen and my struggles with food guilt have been ongoing throughout my twenties. However, I will not let this define me. I have made it my mission to share the good place I have found and have written my two cookbooks in hopes of sharing a simple and balanced approach to eating with an 80:20 rule of thumb. This is the best way I have found to remove the guilt and worry, and enjoy life, love, food and me.

Now, being pregnant, some of the changes to my body are scary and others elate me. My hubby took the picture featured on this post of me before we were going to bed one night and I was inspired to write this blog and share it. I want my daughter to grow up confident in her own skin.

Truly being naked is not just about getting your gear off or showing off to the world. Nor is it about comparison with any other human being. There is no pictures or posting required. It is about finding a happiness deep within yourself. This, you can keep, or share when you are ready. 

KETOSIS 101

Written by Mel Gearing & Caitlin. Edited by Cindra Banks

KETOSIS is a word you have likely seen banded around in the health and wellness space of late, so what exactly is it?

The human body is normally a sugar-driven machine – the carbohydrates we eat get converted to sugars and our bodies use them for either energy or storage. When the body is being fed a healthy balanced diet, the body is likely working in this state and controlling how much fat it burns. 

When one drastically reduces their kilojoule or carbohydrate intake, such as going on a high-fat-low-carbohydrate diet, the body must switch to using another form of energy in order to keep functioning. This new state is called ketosis and involves the burning of fat for energy.

Ketosis can also happen during pregnancy and after a long duration of exercise. Ketosis is often a common occurrence in people with diabetes and is a sign that the body isn't using enough insulin (this causes the fruity smelling ‘acetone’ breath).

The popularity of ketogenic diets has withstood throughout the years (remember the Atkins diet?) for their effective weight loss without calorie counting or restrictive eating. This way of eating has also been successfully used in a therapeutic setting to help control seizures in treatment resistant epilepsy and other conditions stemming from an altered functioning brain. 

Be warned however, as ketosis can become dangerous in the long term for some people as high levels of ketones may cause dehydration and changes in the chemical balance of the blood.

I like to consider ketosis more for as a short-term, therapeutic treatment as opposed to an everyday diet. You can listen to my podcast here for more information on how ketosis works in the body and my thoughts around it!

There is a lot of hype around ketosis at the moment and it is easy to get caught up in it all, with keto powders and bars being released and high-profile wellness personalities promoting their benefits.

It is important to consult your health care professional before undertaking any kind of radical diet change especially if there is any underlying health conditions. 

WANT BETTER SLEEP?

HOW MAXIMISE YOUR ZZZs WITH YOGA

By Holistic Health Honey (aka Cindra Banks) 

As a health coach and yoga teacher, the most common complaint I hear from my clients is, "If only I could get more sleep/go to sleep/sleep better!".

Can you relate?

A staggering 1.5 million Australians identified with a sleep disorder in 2010 (according to the Sleep Health Foundation) and The Age newspaper recently declared that one third of Australians suffers from a severe sleep disorder.

So, if you answered yes to the above question, you are certainly not alone!

Sleep is so important for optimal health; it is vital for existence, yet most of us do not get enough. We don’t know how to wind down or how to best set ourselves up for rest effectively.

This is where I believe yoga comes in, we can move our body gently and slowly at bedtime, opening up the joints, realigning the chakras (energy centers) of the body and take our bodies from relying on our fight or flight (sympathetic) nervous system, to relaxing into rest and digest mode (parasympathetic).

Practicing a little yoga (movement, breathing and meditation) before bed will cause feel good endorphins to be released, giving your body and mind permission to sink into a restful sleep.

Even if you don’t include meditation or movement in your bedtime routine, you will still benefit from an uncluttered, rested mind by simply sitting still and concentrating on your breathing.

I recommend Analoma Viloma (alternate nostril breathing) as it helps switch even the busiest minds off; all you are able to focus on here is the breath. If you are new to this practice, I would recommend watching a YouTube clip or ask a qualified yoga teacher to demonstrate this for you (book a private to map out your own personalised bedtime yoga routine with me).

If you can give yourself fifteen minutes before bed, practice the above breathing for five minutes, then try moving gently through child’s pose, cat/cow and legs up the wall pose (Google these poses if unsure, or seek professional advice) for the next five minutes, leaving you with five minutes for a brief meditation.

There are plenty of fantastic, guided meditations accessible for free from iTunes (through the Podcast app), you can set a sleep timer so your mobile device will simply turn off when the meditation is finished. I recommend My Meditation Station (the host's voice puts me to sleep every time!).

Now, go catch some zzzs!

PS Mel has some amazing sleep remedies if you are still struggling to have a good night's rest...I am a fan of the magnesium spray and the Rescue Remedy Sleep personally. 

For more individualised support, make sure you book an appointment with her!

Live Like Nobody Is Judging (Because They Probably Are Too Busy Judging Themselves)

10 Tips For Getting Comfortable In Your Own Skin 

By Holistic Health Honey (aka Cindra Banks) 

I went running in a sports bra the other day. And I felt completely uncomfortable. 

As I began to run along a popular beach path in my hometown, I started to feel deeply self-conscious.  

The beach was relatively empty, but I felt like those that I passed were staring at me. The few cars that drove past I could have guaranteed were judging me.  

On came the downward spiral of negative thoughts towards my body. The body that could easily run 5 kilometres, that could teach yoga 2-3 hours a day as well as practice, that carried me through a gym workout with strength. 

Yes, that body I tore apart with my disparaging thoughts. 

In reality, I knew I looked okay. Besides, who really cared what other people think? 

I did. 

And have for as long as I can remember. 

I was about 6, debut performance for physical culture. Mum had layered on my orange-looking, foul-smelling tan, my hair was slicked back, my uniform perfectly in place.  

I performed the routine with all my might and afterwards, my class lined up to receive our certificates.  

As they started to announce prizes, I got more and more anxious as I wasn’t hearing my name. I was reassured by my best friend Georgina standing by my side, who also hadn’t received anything as yet. 

My little world came crashing down when they awarded Georgina a bag of lollies with her certificate. When they finally got to me, all I got was that lousy certificate, awarded to everyone who participated. 

I felt like a complete failure and had an immediate meltdown. Why did everyone else get a prize but me?  

When we arrived home, I went straight to my room and sobbed my eyes out. I wrote on the back of my certificate, in messy 6 year old script, “I am no good”.  

Right in that moment, I was cementing an affirmation that I tried to fight for the next twenty-three years of my life. 

Throughout my childhood, I continued to try new sports, only to quit a year later when I wasn’t the best on the team. I strived to be the best in my classes at school, as I knew then I wouldn’t be disappointed with myself. 

After leaving school, I tried my hand at 3 different degrees, only to abandon them for easier jobs or courses that I knew I could succeed in. I tried various career paths; Journalism, acting, PR, running a music business and styling, self-sabotaging every one. 

I made failure my enemy. I punished myself for not being the best, the most successful, the prettiest, the smartest, the most creative. 

I continually compared myself to my friends who had followed through with a degree and subsequent job, whilst I was still a student or living on a minimum wage. The only thing I ever stuck to was retail management, because I knew I couldn’t fail. It was safe. I was safe.  

Here, I continued to punish myself for not doing something more with my life.  I even compared myself constantly with my wife. 

Searching for something more, I stumbled across a podcast that changed my life.  

Motivation sparked within me to pursue a career in holistic health coaching and yoga, where I could help others who were facing some of the challenges I did. 

I didn’t want anyone to have to endure the same pain that I was working hard to overcome.  

Undoing twenty-three years of negative self-talk was not a simple task. Giving yourself true worth and love is absolutely a life long practice. 

For me, I have great days and still, not so great days. Nobody is perfect.  I take each day as it comes, and when it goes, I learn and let it go.  

My 10 Simple Ways To Bring More Love Into Your Life: 

1.      Repeat three times, morning and evening, “I love myself”. 

2.      Give yourself a hug 

3.      Smile at yourself in the mirror 

4.      Each evening, write one awesome thing that you did or that happened to you that day, no matter how small. 

5.      Get outside. Connect with nature. Take your shoes off. Stand in the sun. 

6.      Dance. Just move without thinking. Get your groove on, whether you have it or not.  

7.      Tell someone else how much you love them. 

8.      Be completely alone, in a quiet place if possible. Sit and focus on breathing in and out. 

9.      Laugh. Find a silly YouTube video, watch a funny TV show or movie. Don’t take things so seriously. 

10.     Think about how amazing it is to be on this earth, as you, just as you are. 

A Mindful Blog

by Cindra Banks (aka Holistic Health Honey)

MINDFULNESS is one of the biggest buzz words and trending topics right now.

You might have heard Mel chat about this on her podcast in episode fourteen (or the million other people who have been talking about it for the past few years) and been wondering what all the fuss is about.

And I don't think it's so much about mindfulness. I think it's more about our current state of being.

Let's look at myself, right now. I have 2 other windows on my computer open, as well as my phone beside me...My partner is giving me the hurry up, my flatmate is watching TV loudly in her room and I can hear the oven ticking away in the background.

Do you see where I am headed with this?

We are beyond busy.

We have become so consumed with everything outside of our bodies - Social media, the news, TV, the internet, looking right, eating right, buying a house, having kids, consuming the latest trends...

Losing sight of what really matters. Ourselves!

How many times do you pick up your phone a day? Check your inbox or social media accounts? Look outside yourself for validation?

I have noticed for myself, this is TOO MUCH. 

We are trained from an early age to seek validation outside of our true selves. You get commended for an A in an exam, for winning a sporting event, for securing a job, for getting a promotion, for buying a house. 

Too little or perhaps never do we hear, hey, you are an amazing person. Well done! Or, you are such an incredible listener. 

That busy-ness comes from a desire to achieve, achieve, achieve until we are noticed, appraised and then have to go again to seek the next hit.

Self worth comes from ourselves. To drop the busy-ness and be able to get validation in your own mind, you need to practice being MINDFUL.

It doesn't mean sitting for hours a day in meditation (although go for it, if that's your thing).

It means, being aware of your thoughts. Being attentive to negative thought patterns. Bringing yourself back if you can feel your mind running away from you.

It means, noticing your breath. Are you breathing just into your chest or is the breath coming from the belly? Chest breathing is shallow breathing, and shallow breathing goes hand in hand with stress, anxiety, raised cortisol levels and poor bodily functions. 

Taking a moment out of your day (perhaps one to two minutes) to notice your thoughts and to become aware of your breath is all it takes, especially to begin with.

The more aware you are of yourself, your thoughts and your breath, the more connected you are with your true self, the easier it is to start changing your habits to more healthy ones.

But it all starts with you and it all starts with being MINDFUL.

Mel and I have developed a program just for you, if you are sick and tired of being busy, stressed, anxious and unfocused. If you are ready to make a change. If you are willing to break old, negative habits and begin new, inspiring, life changing rituals.

The Mindful Blueprint is here.

And it will change the way you live your life. Not for the faint-hearted.

Register your interest now.

To Be Organic, or Not To Be?

The age old question of our times: organic vs non-organic.

I think that the article below is too good to rewrite. I will make the point that even if organic food does not contain MORE nutrition than conventional food (but has the same) it is what is does not have that is important- pesticides, herbicides and nasty fertilisers. I will also simply add that organic food tastes better and is only as expensive as you make it. I order mine from Go Organics, a local family run Co-Op. Check them out.

I have adapted this article from http://www.bodyandsoul.com.au/nutrition/nutrition+tips/is+organic+food+really+betterr,7471

The organic side

Speak to advocates of organic farming and they will tell you that yes, their produce is almost always better than that which is produced conventionally - that is, using pesticides, herbicides and fertilisers. "There are some very good studies that show that on balance organic food has higher levels of nutrition," says Andre Leu, chair of the Organic Federation of Australia. "The data we have from Australia and around the world tends to be consistent. The number one reason people buy organic is for health reasons and concern about the use of pesticides.

"People believe that organic foods have higher levels of nutrition and leave less of an environmental footprint. It's better for the environment and organic food tastes better." American food philosopher and journalist Michael Pollan, whose most recent book, Food Rules (Penguin), is a call to arms against agribusiness and factory-produced food, wholeheartedly agrees.

He says that large-scale conventional farming has so overtaken food production that average consumers have lost connection with their food sources. The result of this is large-scale farming that produces food too cheaply and too quickly, with little concern for quality.

Pollan says he became an advocate for organic and home-grown food after he encountered a mass-scale cattle feedlot that turned his stomach. His other turning point came when he saw an enormous potato farm in Idaho, where fertilisers and pesticides were pumped over the crops by a remote-controlled computer.

"What they were pumping onto the crops was so toxic that the farmers would not go into the fields for five days after spraying," he recalls. "And for their own consumption, the farmers were growing organic potatoes in a small patch beside their house." New South Wales farmer John Reynolds, whose Nashdale Fruit Co sells naturally grown potatoes through farmers' markets around Sydney, says he stopped producing commercial potatoes after tiring of being encouraged to grow oversized, flavourless crops.

The supermarket type of spud is generally grown in a grey soil that's very sandy," he says. "They do that because they can feed them up with fertiliser, which makes them grow very fast and very big. And that's why supermarkets charge $1.50 to $2 a kilo for them. They're force-fed."

He says his potatoes, which include varieties such as Dutch cream, kipfler and purple congo, taste better because they are slow-grown. "People come to me and say, 'My God, these are the best potatoes I've ever eaten'," he says.

The research

In the face of evidence such as that, it would be hard to argue against the benefits of organic food. But despite the claims of advocates, independent studies that compare the nutritional value of conventional produce with organic fare remain open-ended about the differences between the two.

Associate Professor Samir Samman, from the School of Molecular Bioscience at the University of Sydney, says there is little evidence to suggest that organic food is nutritionally better than conventional food, especially in relation to fresh fruit and vegetables. In amajor study that has been accepted for publication in the international scientific journal Critical Reviews In Food Science And Nutrition, Professor Samman and his team "surveyed the international literature and critically evaluated the results" - and they aren't heartening for the organics industry.

"Our review showed [that] when all the published articles on this topic are considered, organic food is reported to contain more vitamin C and phosphorous than conventionally produced food," Professor Samman says. "[But] when the articles are scrutinised for scientific quality, and only the better-quality articles are considered, only phosphorous remained significantly higher in organic food as compared with conventional foods.

"Phosphorous is not in any way a limiting nutrient in the diet. The presence of higher amounts in organic food has probably little significance. We conclude from the analysis that the nutrient composition differs very little between foods that are produced by organic and conventional methods."

Professor Samman's team also analysed the nutritional content of food bought from conventional shops and organic stores, and found that with oils such as olive, peanut and canola, "the method of production [organic or conventional] has no real impact on the composition" of the fatty acids contained in the food. The same result was found for eggs. His team is now conducting research on nuts, dairy foods and meat.

"Some health professionals believe that organic foods have more nutrients and elicit favourable effects on health," Professor Samman says."This advice is given despite the lack of scientific evidence to support it." He says it's more important to simply consume as many fruit and vegetables as possible rather than worrying about whether they are organic.

"The really important thing for consumers is that they continue to consume fruits and vegetables regardless of the source, because this is going to bring about health benefits," he advises. "If you only eat one organic apple because that's all you can afford, instead of having two conventional apples, surely you're better off having two."

And for those worried about the environmental impacts of conventional farming, Professor Samman says that organic farming has become such a big business that it's now facing the same problems as other agribusiness. "The more that the organic supply increases, the more likely it is to be detrimental to the environment in a sense, because we have to get the food transported to the cities, we have to get it mass produced and we have to use some of the equipment that conventional farming uses," he says.

Why Not Just Another Detox?

Let me start by asking what kind of brain washing marketing has made us believe that doing something completely unsustainable, unhealthy and often ridiculous for 5 days of our entire lives will allow us to lose any excess body weight we have gained over the past 20-30-40 years, change all our bad habits and maintain these new supermodel bodies when we are allowed to return to normal life?!? 

Amazing marketing, that’s what kind. The kind of marketing that is thought up by a laboratory of white coats who are ‘doctors of food’ with money to boot. Colourful posters, shiny packaging and skinny women drinking their shakes is all that is needed to top off the ultimate con.

I will resist the urge to debunk each individually (it would probably also render me liable) and instead provide the easier, cheaper, better, sustainable and smarter choice in my opinion. I will add however, that if you are thinking about swapping eating physical food for any kind of liquid replacement, if the replacement has words on the ingredient list that most biochemists probably could not pronounce OR instead of liquid, it comes in a pill - AVOID!

I was so sick of weight loss programs and diet plans that I felt the health and wellness industry needed a serious update.

What is DIET’s hip new cooler (and longer lasting) replacement called?

LIFESTYLE CHANGE.

And that is what we do in my Not Just Another Detox program.

The only complaint I get about this program?

There is so much food! But fact is, we need food, nutrients, protein and fat to effectively detox. Our bodies require these essential factors to do the job that they are created to do. And our body is created to effectively detox. We have excretory organs such as a liver, kidneys and our skin for this specific purpose.

So I hear you asking then, why do we even need to detox? The problem is, we are not putting the right nutrients in for our bodies to function optimally.

In today's fast food modern world much of what we are eating is not actually food, we're drinking liquids that do not hydrate our cells, breathing air that is becoming more and more polluted and turning our bodies into toxic dumping grounds from all of the products we use on our bodies and in our homes.

This hinders these natural processes in the body and we become unable to detoxify ourselves or mobilise fat. This has negative impacts on our hormones, body weight, mental health, fitness, immunity and overall general health. As a society, we are getting sicker, fatter and more fatigued and stressed than ever before.

Not Just Another Detox gives you the tools to change your environment, both internally and externally. It is not just a ‘diet’ or ‘detox’. It is not a checkup or service. It's a full over-haul!

The beauty of it as it can be done at your own pace. All you need to do is sign up, access the resources, get in the kitchen and read an email each day. What you do with the information, recipes and activities provided is totally up to you.

You will feel better, your body will work more effectively and your mind will be clearer even if you just change your eating habits for 2 weeks.

This program is not as easy as taking a pill or mixing up a food replacement chemical shake. But, trust me, it will change your life in much more significant and longer lasting ways than these quick fixes ever could.

Ready to cleanse and transform your life?

Click here and start today!

Breakfast: Is it Really The Most Important Meal Of The Day?

Breakfast has become another one of those clichés- I am always hearing things like ‘you won’t be healthy if you don’t eat breakfast’, ‘you need to have a big breakfast to lose weight’, ‘eat more in the morning and less at night’. But what do we really know?

I'll admit I’m a big breakfast fan. In fact, it’s probably my favourite meal of the day (but don’t tell lunch and dinner that) and although it’s certainly not the most important meal of the day, the benefits are up there for eating it and truthfully, who wouldn’t want to?

Why? Because you are breaking your fast (break-fast)! This will wake up your metabolism and stimulate it to start ticking over- which it will then continue to do for the rest of the day (with a steady stream of food).

Having breakfast can help:

•  Provide you with energy for your day!

•  Reduce the risk of cardiovascular disease

•  Reduce the risk of diabetes

•  Maintain a healthy weight

•  Improve alertness, concentration, mental performance and memory

•  Stimulate metabolism

•  Assist in weight loss

•  Improve your mood

Not having breakfast? What’s the harm? Well, it has been linked in studies to an increased risk of obesity and a lowered IQ. It is important, especially when trying to lose weight, to eat breakfast within 45 minutes of waking or the body will start to store all available fat as it goes into famine mode.

Can’t stomach it? We have a little more work to do then, but that’s ok. If you feel nauseous after eating breakfast, or fill quickly, or have any uncomfortableness with breakfast we need to find out why. Are you eating late and going to bed on a full stomach? Are you not breaking down the foods from the previous night/day effectively (which also means you won’t be utilising any nutrients from those foods)? Have you switched your metabolism off due to past fad or crash diets? Or is it switched off due to a lack of food or reduced calorie intake?

Quick tip- avoid the breakfast aisle in the supermarket when looking for any appropriate Mel-Approved breakfast choices ;)

IN SAYING ALL THAT: if breakfast is absolutely-fricken-not for you, all I ask is that you eat before 11am. 

** Need some breakfast recipes or a bit of inspo? Check out Mel's book Simply Balanced, which includes 4 breakfast recipes PLUS 3 smoothies for those rushed on-the-go mornings! ** 

SUPERMARKET TRICKERY - BE YOUR OWN DETECTIVE

Generally I try to stay away from supermarkets. Overall I find them infuriating!

When I look in peoples trolleys and see that they have chosen foods which have been marketed so well to appear healthy, I know they are trying to do the right thing for themselves and for their families. I am positive that if they REALLY knew what was in that food and how it may be effecting their health, they would certainly not be filling their trollies with it.

However, we all know its not really the supermarket's fault and that big companies with lots of money, science and market research are targeting and promoting directly to us. We are being tricked at every turn to buy what we think are healthful products, mislead by labelling and not given all the information due to the lack of protective laws around food labelling.

The majority of Australians do not know how to read food labels nor do they have a very patient husband or a sad nerd-like interest in reading them as I do.

So, why the hell am I bothering to read them? Because the smarter and more health conscious we get, the more secretive the labelling gets.

In a recent (very occasional) trip to the dreaded supermarket, I am doing my reading and shopping and come a cross a bread that inspired me to write this blog.

Now, breads are some of the most hastily prepared, manufactured, additive and preservative laden, chemically fortified food products on the shelf. And no, it doesn’t mater if you get wholemeal, multigrain or white. It is all pretty nasty stuff. Even when I look at the beautifully baked sourdoughs from the bakery section, they are still preserved, fortified and yeast risen as opposed to sourdough culture.

However, all is not lost. I came across Bills Certified Organic Health Bakery bread and was pleasantly surprised. No yeast, no preservatives, NO FORTIFICATION. I actually don’t think there is another bread in the supermarket that is not fortified. PLUS it is made with himalayan pink salt as opposed to iodised salt and the wheat is stoneground, as tradition dictates it should be. Even their fruit bread uses organic dried fruit which means it is free from sulphites and preservatives. I could not believe it! Now keep in mind these are not gluten free, but they are the best quality in a bag that I have seen in years.

I keep shopping and reading and came across a new, very attractive, pre-made quinoa product. Cool, I thought. When I picked it up and turned it over I was so excited. Quinoa is a great wholesome food that I recommend to many of my clients, maybe this will make their lives easier, I thought.

I take a closer look. Firstly, it seems to be sweating in its plastic pack. Not great, I think. Secondly, I take a glance at the nutritional panel and its 15% sugar...WHAT? WHY? I head to the ingredients list and see half way through that is has cane sugar added, my audible WHAT?! was heard through the aisle and beyond.

But wait, there's other products in the range. I pick them up, start looking through and see that they have something called GDL in it. And, it's very hard to read in the list. Not good. I don't like numbers and acronyms in my food.

When I researched it later, I saw that it is a food additive, starting with "E" (E575). Here I was thinking that GDL looked better than E575, and I have studied Nutrition! It seems safe from a Google search, but still, if we can cook up some quinoa at home and not need the GDL then why does it need to be in the pre-packaged product? 

I quickly moved on to the yoghurt section, a favourite food detective haunt of mine, to continue my scrutiny of packaged food.

At the end of the day, unfortunately, my sleuthing determines that most of what is on our supermarket shelves, is not real food. 

Want to learn more about how to make your own real food from scratch?

Ready for a cleanse from processed foods?

Then I think you'd love my Not Just Another Detox program!

Click here to get started now.

All About Soy

There are so many questions when it comes to soy.  Do you believe the cardiac health benefits soy provides?  Or do you avoid soy because of the phytates?  Are you unsure about it?  Most importantly, what are we talking about when we say the word 'soy'?  

Traditionally, soy was eaten as fermented foods but now nearly all the soy we see & eat is genetically modified (GM) & unfermented.  91% of soy grown in the US is GM.  While this increases farming efficiency & provides cheaper soy, the downside is that your soy is loaded with toxic pesticides. Current research indicates that GM soy is linked to an increase in allergies & even more frightening may have the potential to cause infertility in future generations.

For centuries, Asian people have been consuming fermented soy products such as miso, natto, tempeh, & tamari safely.  After a long fermentation process the anti-nutrient levels of soybeans are reduced.  These antinutrients, called phytates, are compounds which interfere with the absorption of nutrients & are what can cause unpleasant tummy upsets.   

So if you are going to eat soy, make sure you get fermented soy such as tamari, tempeh, miso & natto & avoid soy protein products.  Whilst soy sauce is fermented the consensus is that the cheaper style at the supermarket is massed produced using a chemical process & no longer fermented. 

The best way to eliminate non-fermented soy from your diet is to avoid all processed foods & instead purchase whole foods that you prepare yourself.   Here is a guide of common soy protein foods to avoid:

Tofu
TVP (texturized vegetable protein)
Soybean oil
Soymilk
Soy cheese, soy ice cream, soy yogurt
Soy "meat"
Soy protein
Soy infant formula

If you do buy packaged foods, you can check the label to see if it contains soy. Food manufacturers are required by law to list & bold soy on the label, because it's one of the top eight food allergens. One other common source of soy is lecithin (Number 322 or E322) which is used as an emulsifier in many foods & supplements.  As always check for non-GMO labelling & choose organic where you can!

You  can learn more about soy on my podcast The Naked Naturopath or join the mailing list to be the first to know when I am presenting my Soy Talk next.

What is Adrenal Fatigue?

Adrenal fatigue is a term thrown around in my industry for various symptoms. It is commonly associated with feeling tired and stressed and not having enough energy to face the day. However, adrenal fatigue is a very real and debilitating syndrome. It is under recognised and under diagnosed and I wonder to what point we are all pushing past the ability of our poor little adrenal glands to keep up with modern life.   

Considering the massive job they do, the adrenal glands are only little guys. They live on your kidneys and release hormones in response to any and all stress you experience. Cortisol, adrenaline and epinephrine are systematically released as needed to deal with anything from a broken nail to a job interview, a car accident or a breakup.  These hormones allow your body to respond to stress itself, and also determine how you respond. But that’s not it; these workaholics also have an impact on weight gain and the body’s ability to shed excess weight as the secretion of stress hormones regulates sugar release in muscles and can determine the rate of your metabolism.                                   

Adrenal fatigue commonly occurs after a prolonged period of stress (hello daily life) or an infection (hello winter and pre-school children).  It's important to note that although adrenals are related, chronic fatigue syndrome differs to adrenal fatigue as it is more serious with severe unexplained fatigue for 6 months or more. My clients who experience adrenal fatigue say they feel like something is missing, they don’t feel like themselves. They are always tired and run down with a noticed difference in the energy they used to feel everyday. Waking up tired is a common sign and no amount of sleep is enough to quench the fatigue. The other thing common to adrenal fatigue is a second wind at night after feeling exhausted all day. Adrenal fatiguers love stimulants - coffee, sugar, tea, soft drinks, cake-anything to keep them going.  This is the short lived fuel that turbo boosts energy but has a shocking drop after about half an hour-when more is needed.  This cycle perpetuates adrenal fatigue and sends the body into a hormonal and blood sugar dysregulation whirlpool. The decrease in adrenal hormones affects how food is used and stored in the body (weight gain), electrolyte balance (fluid retention) and sex hormones (libido). The inability to function in daily life can lead to depression and feelings of guilt and inadequacy.  

We all experience adrenal fatigue to some degree. When life is too big, due to the death of a loved one, a stressful event at work, or long term continued stressors all add up and this outweighs the ability of our adrenal glands to manage. Some of us can be more susceptible to suffer from adrenal fatigue from our lifestyle choices, diet, sleep habits, life pressures, alcohol or substance abuse or other disease or sickness.

People always ask- how do I know if I am adrenally fatigued?  I reply- You would know! But here’s a few ways to tell from AdrenalFatugue.org.

You may be experiencing adrenal fatigue if you regularly notice one or more of the following:

You feel tired for no reason.
You have trouble getting up in the morning, even when you go to bed at a reasonable hour.
You are feeling rundown or overwhelmed.
You have difficulty bouncing back from stress or illness.
You crave salty and sweet snacks.
You feel more awake, alert and energetic after 6PM than you do all day.

There are many herbs and supplements that can help with adrenal fatigue, as well as the resulting symptoms. It is one of the most common things I see in my clinic. Make an appointment so I can help with sustainable lifestyle changes and herbal medicine. ALSO- look out on the events page for my next Adrenal Fatigue talk and sign up for the newsletter to be the first to know.

Iridology

Iridology is the study of the iris in the eye. We are born with a set constitution which adapts to our environment and surroundings as a child and becomes our life tapestry. Our constitution is genetically inherited but this becomes unique with physical, emotional, spiritual and mental changes and occurrences in our lives.

Iridologists assess:

·         Patterns

·         Density and shading of colours

·         Structure of the iris fibres

·         Markings and shapes

Iridology can be a fantastic tool during your herbal medicine consultation in identifying areas that can be assisted by herbs. From your eye, I can determine genetic predispositions and 'nurture' points telling you those things that you may have to take a little extra care of. I can often see characteristics which make you who you are and give me an insight of how you interact in the world with other people. I can also, most importantly, tell you what your health priority is at any given time. Iridology can also help outline a diet that would be best suited to your eye colour and structure, which your body would most efficiently function on.

“The most common thing I see in an eye is a strong determination and love – for everyone else in that person’s life – but very little for themselves”

-Mel

Everyone Is Talking About Turmeric!

Everyone is talking about turmeric! And when I mention it to clients they often reply that they are already taking it. They cook with it in curries, take it with water in the morning or are enjoying turmeric late. However, turmeric for cooking is very different to medicinal turmeric. Turmeric powder from the supermarket is not therapeutic grade and may have little or no medicinal effects. It would also be very difficult to eat enough to get the dose needed to provide health benefits. 

• The most common complaint I hear is that turmeric can be expensive in capsules.  It is expensive.  There is no way around it.  However, the health benefits it provides are priceless -  as is the money saved long term if you have or are predisposed to any of the conditions listed below!  Even in supplement form there can be difficulty in determining quality vs cost. This is why it is really important to get qualified advice from me or another herbalist.  Avoid supermarket supplements where possible as well as one-supplement-fits-all fixers. The best thing that you can do is pop in for an appointment to see, firstly, if turmeric is the best herb for you and your complaint; and secondly, what the best form of thermic for you will be. You can get whole herb thermic in liquid or supplement form or you can start to get into the nitty gritty of active ingredients isolated into supplement form. And then, you need to know what dose will be effective and safe to achieve your health goal and get results. 

  Turmeric is not just for arthritis, although it is an excellent anti-inflammatory and pain reliever.  It is also an amazing anti-oxidant so will fight free radicals which may cause cancer.  A superb liver cleanser, it detoxifies waste through the second phase of the liver which we can then excrete, so that toxins do not return to wreak havoc on the body.  It is perfect and safe for an every day, all round super supplement, or to assist and help prevent any of the following:

• Arthritis – osteo, rheumatoid

• Peptic ulcer

• Dyspepsia

• Autoimmune dysfunction

• Chronic fatigue

• Liver issues of any kind

• Detoxification

• Asthma

• Bowel disease

• Cancer

• Cystic Fibrosis

• Alzheimers disease

• Multiple Sclerosis

• Period pain

• High cholesterol

• Heart disease

• Neurodegeneration

• Anti-ageing 

• Eczema & psoriasis

• General and specific pain relief and to reduce the frequency of use of pharmaceutical pain relief (can be used in conjunction)

  So, pop in to get specific advice for you and to find out what supplements you need (if any!) or if we can do it all through the power of a beautiful, individualise herbal tonic.

What You Need To Know About Protein Powders

What you need to know about protein powders

There are so many different protein powders available on the market. What's the best one for you?

Whey protein is the most common protein powder and has a full amino acid profile so it provides a complete source of protein to provide recovery and repair to muscles. Whey is a dairy product and can be hard for the digestive system to process especially if you are sensitive to dairy or lactose. It can cause abdominal cramping as well as diarrhea, constipation and bloating so this is where vegetable proteins excel as an alternative to whey.

Most veggie proteins are dairy free, gluten free, artificial flavour and colour free, preservative free, vegan, and low in carbs and sugar. They are also easier for the body to utilise, process and digest. Some come with digestive enzymes in the powder as well. They are alkaline, whey is acidic and they are in general priced they same as whey if not cheaper.

Pea Protein-9 essential amino acids, great for recovery just like whey, can lower blood pressure and flush toxins from kidneys. High in lysine (cold sore fighter), arginine and glutamine (gut repairer).

Brown Rice Protein-9 essential amino acids, also great for recovery, can help lower cholesterol and improve energy. High in calcium and iron B1, B2, B3, phosphorus and potassium.

The best of both worlds...

Pea protein and brown rice protein are now starting to be blended together to make a complete protein just like whey. This mean that you get the best of both worlds. Our favourite is RAW by Amazonia, which also has the added digestive enzymes. Get this from the MGHerbs shop now by clicking here.

Some things to consider when picking your protein...

Organic- free of GM, pesticides, fertilisers and chemical free.

Bio- fermented-digestive enzymes have pre-digested your protein allowing you to reap the benefits with 98% absorption.

Sprouted- this activates vitamins, minerals and proteins increasing availability by up to 30%. Sprouting is also thought to reduce the likelihood of triggering allergic responses.

The Paleo Trend

Are you sick of hearing about a paleo diet? Or do you want to try paleo but don’t want (nor have the time) to become increasingly obsessed with every intricate detail of a caveman-like diet?

Just take a breath. This post is everyone friendly and based on a premise of common sense (as I am paleo but eat rice-lol).

So, for starters what the hell is it? Simply-Paleo, short for Paleolithic, is a caveman AND cavewoman diet. Meat, fish, poultry, eggs, veg, nuts, seeds, and some seasonal fruit. Loads of great fats (yes including that yummy bit attached to your steak and bacon!), fermented foods, spices and herbs. No grains allowed (yes this means no rice), processed foods, legumes, dairy and a general avoidance of nasty preservatives and artificially coloured life.

So at its heart, a paleo diet is a good all round healthy diet and similar to what I put into meal planners for clients with weight loss goals, training and sports goals and for general wellbeing and feeling super energetic.

Many of the arguments for and against paleo diets are ridiculous, when at its heart it is a good wholesome diet. Google the word paleo and scroll through the never ending pages of dogmatic for and against and you will get the gist. This is a great way to eat. There are fantastic recipes. And they tick many gluten free, dairy free boxes for those with allergies or intolerances.

However, I think we need to be careful not to get caught up in the drama of it all and not to become obsessive. This is not a truly scientific caveman diet- just a modern day version where whole foods from the ground up are eaten every day. It’s the perfect way to get clear of all the processed crap in our life and stick to the veg and meat essentially. 

So the answer to paleo life on earth.....and I’m begging you at this stage....make it suit you and your family. If you like a yoghurt in the morning and feel ready to tackle the day after you eat it...then have it. Feel like a bit of rice once a month and have no pre-existing reasons why you can’t eat it? Then have some. Want to be fully and strictly paleo with no if’s or buts? GO HARD! (Though don’t go all fanatical on us- this suits you and that’s great- it may not be so for all your friends and family).

I’m not sure when we reached a point where we can’t make our own decisions on what we eat, or why we feel the need to be so strict with the boxes we build around ourselves. Especially with diet, not to mention how harshly we judge each other! There is a rare time and a place for strict meal planners and diets but for the average Joe’s who just want to eat well, put beautiful foods in our body and feel amazing every day, wouldn’t sustainable changes for the long term be a more practical and happy-making choice? 

 My advice…? Life is not all or nothing, nor is diet. It is a constant search for balance. Don’t freak out-take some pressure off you and your family. Give yourself a massive pat on the back because if you’re not eating the majority of processed foods from the supermarket and you’re reading this blog, you are probably not the average Joe. You are making a concerted effort to better your health-mind and body. Just remember to have fun with it. This is your life and food is essential to joy.