Until I was asked the question, I always assumed that fresh is best. After researching for this article I am still convinced of that, but I now look upon frozen vegetables in a whole new way. Lets look at the pros and cons of both fresh and frozen vegetables and see what comes to light.
Fresh vegetables do taste better and have a nicer texture but they tend to lose water soluble vitamins such as vitamin C and B as they get older. According to Tara Diversi, a lecturer in the Human Nutrition Unit of the University of Sydney, spinach kept at room temperature (20°C) for two days loses half of its vitamin C.
Frozen vegetables are usually snap frozen immediately after they are picked with machinery getting the produce to -18°C in minutes. This ensures that their nutrients are kept stable until you cook them. Frozen veggies are uber convenient but tend to go soggy when you cook them.
A question also arises about how to cook vegetables to retain their nutritional value. How you cook your vegies may be more important than whether they are fresh or frozen. Boiling vegies in a large amount of water for a long time leaches the vitamins out of the veg and into the water. To limit nutrient loss use as little water as possible and steam them. The leftover water can then be used for making a stock so you don’t miss out on any vital nutrients. Microwaving certainly does destroy water soluble nutrients so be aware that you are losing nutrition when you go for convenience.
A word of warning, check your packet of frozen veg for added salt or sugar as you may be a little surprised […]
Let Me Spill the Beans on Fresh vs Frozen Vegetables
What Causes A Nappy Rash?
Let’s face it, EVERY baby gets nappy rash at some point in their early years! So what exactly is nappy rash and how can we treat it?
As the name suggests, nappy rash is a red rash that appears around the buttocks and genitals of babies and can range from sparse red bumps to an extensive covering. There are a few different reasons why babies develop nappy rash:
1) Teething: I often hear mother’s talk about the correlation between teething and nappy rash…well it’s true. Not every baby going through the teething process will develop nappy rash however some will due to their immune system reacting to the rapid change.
2) Infrequent nappy changes: Bacteria breaks down the contents of a soiled nappy which leads to a skin irritation from ammonia, therefore the longer the contents is in the nappy, the more likely your baby will develop a rash.
3) Reaction to chemicals in creams/laundry powder: Many babies are hypersensitive to chemicals and dyes found in bottom creams and laundry powder so get to know what ingredients are in your babies products and use natural, organic products where possible.
4) Introduction to new foods: When an infant is exposed to new foods through the nursing mother, a skin reaction like nappy rash can occur. This can be seen in foods that the mother is eating like citrus fruits, onions, garlic, leeks and gluten.
5) Candida: As you all know candida loves moist, warm environments so what better place to take up residency than your babies bottom!
6) Antibiotics: If the mother or baby is taking antibiotics than there is a chance that the baby can develop a nappy rash. This can be due to candida developing or from antibiotic associated diarrhoea.
My […]
How to Eliminate Cradle Cap
As a new parent, we get quite startled when our newborns develop a scale like rash on their scalp….but this rash is called cradle cap and is extremely common. Cradle cap (seborrhoeic dermatitis) is a common condition that appears in the first three months of your child’s life and disappears by six months of age.
So why do babies get cradle cap? Dermatologists believe that during the final weeks of pregnancy, elevated maternal hormones are transmitted to the baby thus causing an overproduction of the sebaceous glands. This causes an overproduction of sebum and an overgrowth of new skin cells therefore an abundance of flakey crusty skin. It has also been reported that cradle cap may be caused by a yeast infection of the genus Malassezi.
How do you treat cradle cap naturally?
The idea is to soften the area so that the flakes can easily be removed (either by falling off or gently brushed off) – although the area will feel greasy, do not pick the crusty flakes off as it may bleed.
Olive oil – This is probably the most economical oil to use because we all have olive oil in the cupboard. Make sure that it’s a high quality olive oil and organic if possible! Massage gently into the scalp when needed and brush through flakes to loosen them (obviously use a soft baby’s hair brush).
Jojoba oil – pronounced ‘hohoba’, this oil reduces sebum production and protects against bacteria. After a bath, gently massage jojoba oil into your baby’s scalp. A benefit of using organic jojoba oil is that it resembles the body’s own natural sebum therefore it’s readily absorbed and decreases the chance of any allergic reaction.
Apple cider vinegar – This is another product […]
Metaflammation = Minimal Mojo!
There is a new type of inflammation which can cause low Mojo. It’s called metaflammation and is a type of metabolically induced low grade inflammation, so low that it’s about 3% of normal inflammation levels. It was first discovered in the 1990’s and was thought to be the cause of obesity. It now appears metaflammation is far more insidious and is related to many chronic diseases, such as cardiovascular disease, cancer and diabetes. The main drivers of metaflammation are lifestyle and environmental factors.
Foods that can fight inflammation have been a hot topic for a few years but recent research using blood tests before and after eating particular foods have determined the most accurate answers. In a study completed at Sydney University and published in the British Journal of Nutrition, wagyu beef significantly increased metaflammation while kangaroo did not. The researchers suggest the result is due to an immune reaction to a form of fat in the wagyu to which humans have not yet evolved.
When looking from a historical context, foods that we have eaten for thousands of years such as fish, fruit, vegetables, nuts & seeds often form the basis of a “healthy” diet. While more recently introduced foods like coffee, processed fructose & fast foods tend to produce the inflammatory response linked to metaflammation.
So what is the answer to maximising your Mojo, staying trim and lowering your risk factors for chronic disease? Keep it simple and eat like your forebears did. My 50 Day Digestive Repair Program is excellent for addressing and eliminating inflammation.
Inducers of Metaflammation
Excessive alcohol, fast foods, high GI foods, grain fed meat, fructose, sugar, refined carbohydrates, sweetened drinks
Metaflammation reducers
Garlic, ginger, onions, dark chocolate, olive oil, fruits(esp. apples, berries, grapes, pomegranates), […]
Heavy Metal Detox Pesto Recipe
I love this recipe that came from Dr Junger & the clever people from Hungry for Change, which is my fav video right now. I am off to the organic markets tomorrow morning to gather my ingredients!
3 cloves garlic
1/3 cup Brazil nuts (selenium source) or macadamia nuts
1/3 cup sunflower seeds (cysteine source)
1/3 cup pumpkin seeds (zinc, magnesium sources)
1 cup fresh coriander
1 cup parsley
2/3 cup cold pressed olive oil
4 tablespoons lemon juice (Vitamin C source)
Big pinch of sea salt and or dulse flakes to flavour
Soak the seeds and nuts over night to release the enzyme exhibitors. Process the parsley, coriander and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt, dulse and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jars if possible. It freezes well too!
What Do You Need to Know About Food?
I am an avid fan of author Michael Pollan and his books are wonderful resources. He is visiting Sydney in July and will be speaking at the Opera House so why not go along!
Surprising Statistics on the Health of Australian Kids
Recently I was doing research as I am currently studying paediatric nutrition and came across the Children’s Nutrition and Physical Activity Survey. It was commissioned by the government in 2007 and the next survey is due out 2013. The CSIRO in conjunction with South Australia Uni surveyed over 4,000 children between the ages of 2-16. They reported food and nutrient intake, physical activity levels and the weight, height and waist circumference of the children.
Key findings were:
72% of children surveyed were at a healthy weight: 17% of boys & girls were classified as overweight while 6% were obese
Over 30% of children did less than 1 hour of exercise daily
The older children became, they less likely they were to meet their RDI for fruit
The older children became, they less likely they were to meet their RDI for vegetables
Only 22% of 4–8 year old children and 5% of 14–16 year olds met the dietary guidelines for vegetables
In the children surveyed, sugar contributed to between 23–24% of total energy intake
Some micronutrient intakes such as calcium, sodium and magnesium are likely to be problematic, particularly for the 14–16 year olds who were the least likely to meet the recommended intake
Participation in screen-based activities (mainly TV) peaked in children aged 13–14 years, where screen time varied from 3.5 hours per day for girls to over 4 hours per day in boys
I was amazed at these findings! And I am a little frightened at what the current survey will report when it is released next year. In a relatively wealthy Western country where we have access to fresh fruit & vegetables our kid are really suffering. Are we becoming a nation that is calorie rich yet nutrient poor?
Our bodies are […]
Teething Problems
Teething in babies usually starts between the ages of 5-7 months, sometimes earlier and sometimes much later. It’s such a massive change in our babies lives and they go through tremendous pain to push those little teeth out. Herbal Medicine is a great way to provide care for their nervous system and to relieve pain during their teething episodes.
Tips To Help Your Baby
Matracaria recutita – this is commonly known as chamomile and is anti-inflammatory, mild sedative and a carminative.
Melissa officinalis – Lemon Balm is another beautiful herb to calm your infant when they are teething. It’s also a carminative and mild sedative and helps with irritability.
A great herbal tea for teething is 1tsp of chamomile and 1tsp of lemon balm in 100mls of boiling water and let it infuse for about 30min, once cooled down try to give it to your baby either in a bottle or sippy cup.
Frozen capsicum – Cut up thick red capsicum and freeze. Give to your baby at dinner time for him/her to chew on, the coolness will help with the pain and they are full of antioxidants.
Teething Toys – Find toys/teething rings that are BPA free. It’s really important for your infant to have something to chew during these times of distress and pain. A worldwide popular chewing toy is Sophie le Giraffe – this French giraffe has been around since 1961 and is made from natural rubber and food painted!
Love them – Even when nothing seems to help the pain or take the tears away, a parents cuddle and kiss can do more than we realise!
What is Spirulina?
I use spirulina daily and if you look through my recipes you will see that it features in many of them, so what exactly is spirulina? Well it’s a blue-green algae (don’t be turned off) and it’s been used by the Aztecs since the 16th century. This Superfood is found in fresh water lakes in hot climates and has thousands of varieties. Spirulina is picked and made into a thick paste before it is dried and turned into capsules, tablets or powder.
The reason why it is so good is because it is jam packed full of many nutrients and amino acids like:
Protein – Spirulina is packed full of protein (about 70%)
Vitamin A – This is in the form of beta-carotene and essential for the health of red blood cells, retina health and your immune system.
Vitamin B12 – Essential for the brain and nervous system as well as blood formation.
Vitamin E – Important in fighting free radical damage therefore preventing diseases like heart disease and cancer.
Iron – Super important nutrient for the health of red blood cells.
The best way to use Spirulina is by adding it to your smoothie….you can’t taste it and you are still getting all the health benefits!
Nutritional Punch of Hemp Kernels
I have been eating hemp kernels for a while now and love their nutritional bang. I add them to smoothies, make milk by soaking them, blending and straining and also put on my fruit for a protein hit. Hemp seed oil is also a wonderful addition to a salad dressing or add a drizzle over cooked vegetables. Although a little challenging to find, hempseeds and oil are well worth the effort. High in protein and anti-inflammatory fats as well as vitamin E, these little darlings are the answer to radiant skin.
Hemp kernels are produced by removing the outer shell of the hemp seed, with no other processing or additives. The kernels are raw and free of chemicals and artificial additives.
Hemp seed contains both Omega 3 and Omega 6 in an ideal ratio of 1:3 along with uniquely high levels of vitamin E, which protects and preserves the delicate oil from oxidation. Further, unlike marine Omega 3, hemp seed is free from dioxins, PCB and other contaminants, making it an ideal choice for pregnant women and children.
Many modern diseases are caused by nutritional deficiencies due to the industrialisation of our food supply. To gain greater shelf life for their products, manufacturers chemically alter and adulterate foods.
Why eat hemp kernels?
Hemp kernels contain a complete range of amino acids and are suitable for those who choose vegetarian or vegan diets. Because they are low in carbohydrate, they are also suitable for diabetics.
Hemp kernels can be eaten straight from the packet, sprinkled over cereals of fruit salad, or added to a variety of sweet or savoury food. It is generally not recommended that kernels be cooked, although they can be added to baked goods, biscuits or breads, to […]
