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Vitamin C Rich Winter Pesto

Last week both Sophia and I went down hard with a shocking cold. I was so congested that I was literally a ball of mucous! Sophia bounced back in three days while I soldiered on for six. To go back to my roots of Food as Medicine I made this delicious pesto, brimming with Vitamin C.
Did you know that Vitamin C helps to increase our white blood cell activity?
Our vegetable garden was overflowing with parlsey, which gram for gram, is one of the richest sources of Vitamin C. Add this pesto to the top of a slow cooked beef casserole, mix a teaspoon into your cup of bone broth or simply have with eggs for a tasty breakfast.
Ingredients
2 bunches parsley
3 cloves garlic
50gr pine nuts
1/2cup EVOO
Juice and zest of 1 large lemon
Instructions
Dry roast pine nuts and put aside. Add parsley, garlic, lemon juice and zest, then pine nuts to a high-powered blender. Pour EVOO over the top. Blend until well mixed and a paste like consistency. Store in an airtight glass jar then cover in a fine layer of EVOO to avoid mould developing.

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By |June 26th, 2015|Children, Detox, Health & Wellbeing, Immune Health, Naturopathy, Nutrition, Recipes|0 Comments
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Could taking vitamin D help you lose weight?

 
Key message: Taking vitamin D supplements can aid weight loss in obese and overweight people who are deficient in the vitamin.

Action point: Check your vitamin D levels with your health practitioner and then use this trusty app to track your vitamin D levels! http://dminder.ontometrics.com/

 

If you’re trying to lose weight, getting a healthy dose of vitamin D could help.

Vitamin D – also known as the ‘sunshine vitamin’ – is vital to strong bones and teeth and a healthy immune system.  It is also especially important for menopausal women. As women get older, their bodies lose the capacity to activate vitamin D, which can increase the risk of osteoporosis.

Now researchers have linked low levels of vitamin D to obesity.
A new study warns that people who have low levels of vitamin D are more likely to be obese or overweight 1.

Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took no supplements, those who took 25,000 vitamin D units a month, and those who took 100,000.

All participants were put on the same balanced, low-calorie diet.

A significantly greater weight decrease and reduction in waist circumference was observed in both groups that took the supplements.

Those who took 25,000 units lost an average of 3.8kg, while the figure was 5.4kg for the 100,000 unit group and 1.2kg amongst those who took no supplements.

The study authors said:
“The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.

“All people affected by obesity should have their levels of vitamin D tested to see if they are deficient, and if so, begin taking supplements.”
As most […]

By |June 20th, 2015|Health & Wellbeing, Nutrition, Research, Weight Loss|0 Comments
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A healthy gut may well be the hidden key to weight loss

 
Key message: Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain.

Action point: Take a broad spectrum high strength probiotic every morning when you get up to help innoculate your gut with beneficial bacteria
 
Can’t shift those kilos? Your gut may be the problem.
But I’m not referring to the size of your waistline. I’m talking about the tiny residents that make up 90 per cent of our living cells – microbes.  Researchers are now beginning to understand the extent of gut flora’s role in gut health and obesity.

Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain. They may also be responsible for other health problems such as diabetes.

A 2010 study found that mice without a protein known as toll-like receptor 5 (TLR5) in their gut gain excessive weight and develop full-blown diabetes and fatty liver disease when fed a high-fat diet (1).

TLR5 is important for ‘policing’ the bacteria in your gut. Without TLR5, bad bacteria can get out of control. It was found that these bad bacteria produced a low-grade inflammation in the mice, causing them to eat more and develop insulin resistance.

But that wasn’t the researchers most intriguing discovery. Even more interesting was what happened when they transferred the gut flora from the overweight (TLR5-deficient) mice into the guts of skinny mice. The skinny mice immediately started eating more and eventually developed the same metabolic abnormalities the overweight mice had.

In other words, obesity and diabetes were “transferred” from one group of mice to the other simply by changing their gut flora.

But there’s good news – the reverse can also be […]

By |June 13th, 2015|Gut health, Health & Wellbeing, Research, Weight Loss|0 Comments
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Thyroid Health: Part 2

Emma’s Top Tips for Thyroid Health
As we discussed in Thyroid Health: Part 1, taking care of your thyroid health is essential to gaining optimal health.  There are steps we can take to help foster healthy, balanced thyroid function.

Here are my top tips for thyroid health:
Top up on selenium
Studies have shown that selenium is beneficial to thyroid function. For example, researchers have found that selenium supplementation during and after pregnancy significantly reduces thyroid inflammation and the incidence of hypothyroidism 1.

According to a 2014 Australian Health Survey, three per cent of males and six per cent of females aged two years and over did not meet their requirements for selenium intake. Amongst those 71 years and over, approximately one in 10 had inadequate selenium intakes (12 per cent of males and 10 per cent of females) 2.

The main food sources of selenium in Australia are meat, poultry and game products; cereal products, fish and seafood 3. Brazil nuts are also a good source of selenium. Eating just three a day is enough to boost your selenium levels.
Supplement with a wholefood iodine source

Iodine is an essential nutrient required for the production of thyroid hormones, which is important for normal growth and development— especially the brain. Researchers have found that increased iodine intake during pregnancy in iodine deficient mothers results in improved infant weight and length.  Iodine during pregnancy is essential for the production of the maternal thyroid hormones, which are essential to support normal development of the baby 4.

Foods high in iodine include seafood, seaweed and good quality salt.
Include thyroid-friendly foods in your diet
Thyroid-friendly foods include apricots, dates, egg yolk, parsley, potatoes, prunes, raw seeds, whole grain, fish, chicken, raw milk and cheeses, asparagus, sunflower seeds, olive oil, whole […]

By |June 6th, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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Emma’s Empirical Evidence (part 2): Gut health

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
Zonulin and Leaky Gut
The small intestine is protected by a protective barrier that keeps toxins and nasty bacteria/parasites out of the body. The permeability of this barrier is regulated by a protein called zonulin.
Researchers have found that a high concentration of zonulin leads to a “leaky gut”, something that I treat every day in clinic. The BIG news is that after they followed a gluten-free diet, antibody levels of patients went back to normal. This study reveals how restoring the zonulin-dependent intestinal barrier function can heal and protect against immune, inflammatory and neoplastic disorders. Read more

Zonulin is Related to Insulin Resistance
Speaking of zonulin, this study found that people with higher zonulin levels had higher inflammation levels, a higher BMI, higher fasting insulin and higher cholesterol! This suggests that there is a close relationship between intestinal permeability and obesity-associated metabolic disturbances in humans. In other words, insulin resistance caused by obesity may lead to a leaky gut! Read more

Probiotics and Prebiotics May Reduce Inflammatory Symptoms
This study provides a thorough investigation into intestinal microbiota, immunity, gut dysbiosis and inflammation. It concluded that using probiotics and prebiotics can alleviate the symptoms of inflammatory diseases. Specifically, encouraging the population of good bacteria in the gut can help push out the bad guys. This is why I recommend drinking kombucha and eating fermented foods on a daily basis, especially if you have food intolerances.

Fermented Foods are Beneficial for Human Health
If you need more convincing, here’s a study that found that the probiotic qualities of […]

By |June 5th, 2015|Gut health, Health & Wellbeing, Nutrition, Research|0 Comments
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Thyroid Health: Part 1

Thyroid disorders affect almost 500,000 Australians 1. According to the Better Health Channel, around 1 in 20 people will experience some form of thyroid dysfunction in their lifetime 2.

Despite them being so common, there are still many people who are unaware of the importance of the thyroid gland and what causes thyroid dysfunctions.

To coincide with Thyroid Awareness Week (June 1-7), we’ve put together a host of useful information about this small but important gland.

 

Key message: Taking care of your thyroid is essential to supporting optimal health.
Action point: Read part two of  ‘Thyroid Health’ for my top tips for fostering healthy, balanced thyroid function.

 

A Small Gland with Big Responsibilities
The thyroid gland – a small butterfly-shaped gland in the neck – has big responsibilities.

The thyroid gland is one of the largest endocrine (hormone-producing) glands in the body. It manufactures two hormones; triiodothyronine (T3) and tetraiodohyronine (T4). Thyroid hormones are responsible for controlling the basic activity of each cell in the body, including metabolism, growth and development.

The main function of thyroid hormones is to convert the calories in food into useable energy for the body. These hormones also help control body temperature, progesterone levels, heart rate and help regulate the production of proteins. If thyroid hormone levels drop below normal levels, metabolism inside your cells slows down and energy levels drop. If thyroid hormone levels become too high, metabolism and all body processes speed up.

Excess stress and nutrient-deficient food can adversely affect the thyroid gland, and lead to conditions such as hyperthyroidism (too much) or hypothyroidism (too little) hormone production.

Symptoms of thyroid dysfunction include, but are not limited to, exhaustion, constipation, depression, hair loss and, in women, heavy menstruation. Many women develop antibodies against their own thyroid, and this can be the start […]

By |May 30th, 2015|Fertility, Health & Wellbeing, Research|0 Comments
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Do You Have A Food Allergy or Intolerance?

Food allergies are increasing at an alarming rate. Did you know that Australia has one of the highest reported incidences of food allergies in the world? Today, 1 in 10 babies born in Australia will develop an allergy to food.
Food intolerance is even more prevalent, with surveys indicating that 25% of Australians experience symptoms of a food intolerance. In clinic I successfully treat so many clients for food intolerances and they always feel so much better afterwards.
Both allergies and intolerances are extremely common, but what is the difference between food allergy and food intolerance? They sound as though should be very similar in meaning though they are in fact very different.
Food Allergies
It involves the immune systems reaction to a food which forms IgE antibodies. The immune system responds to the protein in a food that it mistakenly registers as a threat to the body. This reaction often presents itself with immediate symptoms such as itchiness, rashes, and swelling. Other symptoms can include

low blood pressure, dizziness, faintness or collapse
swelling of the lips and throat, nausea and feeling bloated
diarrhoea, and vomiting
dry, itchy throat and tongue, coughing, wheezing and shortness of breath and a runny or blocked nose
itchy skin, hives and sore, red and itchy eyes

A food allergy can also be so severe that it triggers anaphylaxis, which if left untreated, can be fatal. There are more than 170 different foods that are known to have triggered an allergic reaction. Generally the most common are:

Crustaceans
Milk
Eggs
Fish
Peanuts
Sesame seeds
Tree nuts and,
Soybeans

There is currently no cure for food allergies, and the only way to prevent a reaction is by avoiding those foods.
Food Intolerance
Unlike a food allergy, a food intolerance is generally not life threatening. It involves the inability to digest a […]

By |May 18th, 2015|Children, Health & Wellbeing, Naturopathy, Nutrition, Research|0 Comments
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Emma’s Book Boosters: For yoga mums

The ABCs of Yoga for Kids
These 56 flash cards are absolutely ideal for the beginner child. Each card focuses on a yoga pose, using an animal or familiar object as a focus. The letters of the alphabet are used to help toddlers learn as they go and the pretty illustrations make it clear what each pose is. Making yoga playful and like a game will easily entice toddlers to join in. Sophia loves these cards, especially the pretzel pose!

 
Yoga Pretzels
These 50 flash cards are for the more advanced toddler/child. Yoga is a brilliant resource to teach kids, allowing them to explore their bodies, hearts and minds. This deck of cards is my all-time favourite yoga tool – maybe due to the fantastic stories on each card and the way the cards are split into categories. These categories include Breath (tune in and focus), Balance (feel poised and composed), Time in (unwind & rest) and Game (creative time with friends). Sophia and I have done this yoga deck so many times and it never fails to get us into stitches of laughter. It’s the perfect rainy day activity!

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By |May 6th, 2015|Uncategorized|0 Comments
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Emma’s Empirical Evidence (part 1): Nutritional foods

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
The World’s Richest Source of Vitamin C!
Eating foods rich in Vitamin C will help stave off colds and flu in cold weather. The Kakadu Plum, also known as Billy Goat Plum or Gubinge, has been identified by scientists as the world’s richest source of vitamin C. The Kakadu Plum contains 3,000mg of vitamin C per 100g of fruit. To put this in perspective, a 100g orange contains roughly 53g of vitamin C. We would have to eat 56 oranges to match this! Read more >

Seaweed Promotes Health, Beauty and Longevity
This study looks into the potential role of marine algae (seaweed) on female health, beauty and longevity. Seaweed is a fantastic source of nutrients that are not just great for boosting immunity and protecting against illness, they will also leave you looking and feeling gorgeous!
Sea vegetables are packed full of nutrients and minerals like iron, iodine, calcium, Vitamin A, B, C, manganese and magnesium. Sea vegetables are great for your teeth, bones, hair, skin and nails and help to keep your thyroid in good health. Read more >

How Food Can Help Protect Against Breast Cancer
Certain foods can act as “aromatase inhibitors” – aromatase is an enzyme, which converts androgens into estrogen. Synthetic aromatase inhibitors are used to treat breast cancer in postmenopausal women.
This study talks about the search for new aromatase inhibitors that don’t have the nasty side effects of the synthetic version – yes there are natural compounds, and they are found in certain foods! By adding these therapeutic foods to […]

By |May 1st, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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Emma’s Book Boosters: For those looking for brain food

Monsoon Rains & Icicle Drops
Written by one of my private clients Libby Southwell, this book is like delving into a world that is both compelling and immediately colourful. I read so many books about health that I really appreciate a book that will let my scholarly brain take flight and my emotional brain unleash.

Perfect to disappear into on a rainy day.
 Evidence-Based Approach to Restoring Thyroid Health
This thoroughly researched and referenced book is written by pioneering medical doctor, Dr Denis Wilson. If you have thyroid issues that have never responded well to standard medical treatment then this is a read for you. I love getting my teeth into a technical book but you may have trouble understanding it if you don’t have a medical background. Nevertheless, this book delves into one of my favorite clinical pictures – thyroid health. I have so many clients seeing me for thyroid health and it breaks my heart to see how long they have struggled to find correct information.

This book is a must-read for anyone who has been told their thyroid is “normal” but still feels tired or unwell.
 The Inside Out Revolution
I wish I had read this book years ago. It was a gift to me by my business coach. My word for 2015 is FLOW, and this book has helped me understand how I can create better flow in every aspect of my life. I love a good psychology book and especially one that is easy to read, has clear real-life examples and then helps me apply those principles into my life. I feel that my anxiety is better managed with these strategies too – an unexpected bonus.

 
The Power of Habit
I have long been fascinated by humans – […]

By |April 29th, 2015|Uncategorized|0 Comments
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How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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