It is no longer as simple as going to your local shop and buying milk – do you want it to have cow, goat or sheep milk? Do you want full fat or skim or A2? Or homogenised, pasteurised or unpasteurised? What about almond, oat, rice or soy milk? The answer depends on your individual nutritional requirements – do you have any food intolerances, how old are you, male or female etc.
Cow’s Milk
Cow’s milk needs to be avoided by those who have lactose intolerance – a deficiency in the body of the enzyme lactose which is needed to break down and digest dairy products. Organic milk is always preferable as conventional milk comes from cows that are fed in feed lots and contains traces of pesticides, antibiotics and hormones. Cow’s milk contains protein called A1 & A2 beta-casein which many people are intolerant to.
A2 cow’s milk
A2 milk contains only the A2 type of beta-casein protein instead of A1 beta-casein. Originally all cows produced only A2 beta-casein and came from Guernsey & Jersey (brown & white) cows. Now Friesian (black & white) cows produce most commercial milk and this contains both A1 and A2 beta-casein. A2 milk does contain similar levels of lactose as A1 milk. Many people are allergic to A1 beta casein and this is where A2 milk is a valuable replacement.
Skim Milk
Skim milk contains roughly 2% fat while full fat milk is around 4.5%. It still contains lactose and both A1 & A2 beta casein. Because the creamy part contains the fat-soluble vitamins A, D, E and K you will be missing out on essential nutrients.
Goat’s milk
Goat’s milk contains lactose but at slightly lower levels than cow’s milk so people with a […]
Which Milk is Best For Me?
Low Iodine is More Common Than You Think, Especially When Pregnant!
Pregnant women have been advised to have a daily supplement of 150 micrograms. Health experts are urging pregnant women in Tasmania to take iodine supplements to lessen the chances of their children developing low IQ’s. The Director of Public Health, Dr Roscoe Taylor, says most Tasmanians are iodine deficient because of low levels in soil and water. He says the health consequences of iodine deficiency in pregnant and breastfeeding women is greater because of the risk to babies.
Dr Taylor says iodine is essential to ensure normal development of the brain and nervous system. Low levels in pregnant mothers could result in their babies having lower IQ’s. He has written to all health practitioners around the state asking them to encourage expectant mothers to take an iodine supplement of 150 micrograms every day, equivalent to eating nine cans of tuna.
Iodine is a trace mineral, often referred to as “iodide”. Iodine is vital for the thyroid hormones that regulate our metabolism, body temperature, reproduction, growth, blood cell production as well as nerve and muscle function. Low thyroid hormones can cause a person to become sluggish and gain weight, affecting their general health, their fertility and ability to carry a pregnancy.
It is important to ensure adequate iodine intake during preconception, pregnancy and breast feeding. During pregnancy, the baby is entirely dependent upon maternal iodine, which plays a significant role in normal central nervous system formation and maturation. Iodine deficiency during pregnancy is the commonest worldwide cause of preventable intellectual impairment and can be associated with losses of up to 10 -15 IQ points.
Around 60% of pregnant Australian women in a recent survey had low iodine levels -mainly due to decreased consumption of iodised salt and changes within […]
The Facts on My Inner Health – This Naturopath is Astonished
“If you can tell me right now, what it is that gets you up in the morning, your life expectancy is 7 years higher than the person sitting next to you who can’t tell you why they get up in the morning” says Dan Buettner. Dan spent 5 years travelling the world and studying the world happiest people and has written a brilliant book, Blue Lines. He came up with 9 behaviours that lead to living a longer, better life;
1. Move (find ways to move mindlessly, make moving unavoidable)
2. Plan de Vida (know your purpose in life)
3. Down Shift (work less, slow down, rest, and take vacation)
4. 80% Rule (stop eating when you’re 80% full)
5. Plant-Power (more veggies, less protein and processed foods)
6. Red Wine (consistency and moderation)
7. Belong (create a healthy social network)
8. Beliefs (spiritual or religious participation)
9. Your Tribe (make family a priority)
I have just completed Dan’s Vitality Compass, found at bluelines.com, and the results are astonishing. After answering a series of 35 questions such as how often I felt anxious in the last month to how many serves of fruit I have eaten this week to am I single or married I have a few hard facts staring at me.
My biological age is actually 32.8 which is a vast improvement on the 38 years I actually am. This reflects my health habits and great diet choices.
I am expected to live until 90.2 which, considering my strong family trends of longevity did not surprise me at all. My grandmother is 85 and a ball of energy, she Skypes me regularly and always makes me promise to have some down time!
The figure that worries the hell out of me is that I am […]
How To Prevent & Treat UTI’s
UTIs are 50 times more common in women than men and it is estimated that 20% of women are affected by UTIs at some time during their lives- many of these women will also experience recurrent episodes of UTI throughout their lifetime.As the urinary tract is usually sterile, UTI’s occur when bacteria are introduced. Most commonly it is E.coli (70-90%) and less commonly Staphylococcus (5-10%).
Underlying issues that can cause urinary tract infections:
Changes in estrogen levels as seen in menopause, pregnancy & pre period alter the delicate balance between good & bad bacteria in the vaginal tract
Dehydration
Antibiotics, oral contraceptive pill & spermicides all alter vaginal flora
Stress has the effect of suppressing the immune system allowing E.coli to proliferate
Caffeine, alcohol, sugar also suppress the immune system and can increase risk of UTI’s
Pelvic floor dysfunction
Sex – nuns have 10% incidence of UTI’s compared to the average woman
What I recommend to prevent UTI’s:
drink at least 8 glasses of filtered water very day
always wipe from front to back as E.Coli live in the colon and are introduced into the vagina when wiping from back to front
avoid tight fitting underwear and clothes
wear cotton lingerie and stockings rather than pantyhose
avoid the use of feminine hygiene sprays and powders
urinate after sexual intercourse
women with recurrent infections should avoid the use of possibly irritant contraceptive devices such as diaphragms with spermicides. Make sure to use organic tampons
avoid sugar, alcohol, caffeine, and animal fats as these have been to show to suppress the immune system.
eliminate food sensitivities in the diet as they may contribute to pH changes that weaken the immune system
Shower after swimming in a chlorinated […]
Kiddy Delights Via the Amazon!
Those clever RioLife boys are at it again – creating a sensational product that gives a little back to local Brazilian communities! They have released a tasty treat that will be popular in every mum’s emergency stash for supermarket melt downs.
Acai berries are incredibly high in anti oxidants which protect your body from disease and keep you feeling energetic and healthy. Acai also contain plenty of fibre as well as beneficial Omega 3 essential fatty acids.
The fruit flakes are a combination of organic Acai berries and natural fruits, are free of preservatives as well as added sugar. The 21 gram packet contains the same level of antioxidants as 120 blueberries! They do contain natural sugar so don’t give them to your kids as an after dinner treat, pop them in their lunch box instead.
1% of all sales are donated to charity to ensure quality schooling for Amazonian children and this is just so close to my heart – every child deserves the opportunity to improve their situation in life.
We take this for granted in our lovely Australian country but this is not an option for many children around the world!
Healthy Ways To A Happy Heart…
Over the past couple of decades, there has been an improvement in the number of cardiovascular disease cases, however it still remains one of the biggest causes of death in Australia! Modifying your diet and lifestyle can make a huge impact on your chances of dying from cardiovascular disease so here’s a snapshot of ways you can turn your life around…
DIET
• Eat fresh fruit and vegetables – berries, grapefruit, oranges
• Whole grains – oats, barley, quinoa, millet, spelt
• Legumes – chick peas, cannelloni beans, adzuki beans, lentils
• Nuts and seeds – a handful of walnuts or almonds daily
• Include olive oil (in place of saturated fats)
• Reduce refined sugar intake
• Cut back on red meat
• Include foods that are low GI
• Eat foods rich in essential fatty acids – salmon
• Increase water intake – 2 to 3 litres of water daily
• Include garlic, tumeric and rosemary to meals for their cardioprotective properties
• Look at diets like the Mediterranean Diet, The DASH diet or The Portfolio Diet for more ideas
SUPPLEMENTS
CoQ10 – Provides energy nutrients and is great for people using cholesterol lowering drugs. The use of CoQ10 pre cardiac surgery has been studied extensively since the 80’s and as a result, it is has been shown to reduce complications and improve recovery. It works as an antioxidant and has an effect on every cell in the body, thus improving heart function and a reduction in blood pressure.
Magnesium – Low levels of magnesium have been linked to cardiovascular disease therefore.
Fish Oils – Studies suggest that fish oils may play a cardioprotective role on the heart and vessels. Regular consumption may reduce death caused by heart disease.
HERBS
There are sooo many herbs to help with heart disease but a few specific ones are:
Crataegus spp – Research suggests that the leaves […]
The Benefits of Eating Your Greens!
When preparing our food for a meal, we don’t always think about the health benefits we may be receiving from each mouthful. There have been numerous studies conducted on different green vegetables and what medicinal properties they hold, here my top 5 green vegetables:
Asparagus – Just one cup of asparagus contains 65% of your daily folate requirements therefore giving you enormous amounts of energy!!
Broccoli – This particular vegetable goes with absolutely every meal so there is no reason not to eat broccoli. Broccoli has the highest amount of the isothiocyanates and according to a study conducted at U.C Santa Barbara, a compound of isothiocyanates called sulforaphane works in a similar way to anti-cancer drugs by inhibiting proliferation of human tumor cells. Therefore broccoli has been shown to contain cancer-fighting compounds!!
Avocado – By far, this is my number #1 sexy food. Avocados are full of essential fatty acids and are great for anti ageing, fertility, cancer and low libido.
Kale – High in vitamin A, vitamin C and vitamin K. Kale is such a therapeutic food and a powerful antioxidant – it will keep you looking and feeling fabulous! It also promotes the breakdown of toxins in the liver so a perfect addition to any detox.
Sea Vegetables – Packed full of nutrients and minerals like iron, iodine, calcium, vitamin A, vitamin B, vitamin C, manganese and magnesium. A small study was conducted on 32 men with hypercholesterolemia (high cholesterol) over a 12 week period. Each person consumed 150ml of kale juice daily and at the end of the study, it was concluded that kale juice favorably influenced serum lipid profiles and antioxidant systems, and hence contribute to reduce the risks of coronary artery disease in […]
What Are Sea Vegetables?
These interesting sea creatures 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. Research has investigated the cholesterol lowering properties as well as positive effects on cancer prevention.
You may be thinking that they are going to taste like seaweed fresh from the sea but they really don’t have a strong taste especially once you add them to your food.
Different types of sea vegetables.
Kombu: Looks like a long stick of seaweed and is highly alkaline. When added to water it becomes soft so add it to soups, brown rice and quinoa.
Nori: Sheets of nori is what is wrapped around nori rolls. You can use these sheets by adding your own ingredients to them and rolling up or otherwise tear the nori into strips and add to salads, rice dishes, vegies and soups.
Arame: This a species of kelp and can also be added as a garnish to dishes or eaten on its on own with some tamari and ginger.
Wakame: Soak wakame in water before adding to salads or add it in the last couple of minutes to your cooking. Wakame has probably the strongest taste out of all the varieties but super delicious!
Start experimenting with sea vegetable today!
Slow Cooked Organic Chicken with Aromatics
On a recent trip to Bangalow I had the luck of staying at a gorgeous farm right in the heart of Nashua. It was unexpectedly cold and each night we lit the open fire and enjoyed the novelty of crackling warmth. This kind of environment absolutely fuels my passion for cooking and I found myself wandering the Bangalow fresh produce markets early Sunday morning.
After talking to the seafood supplier, I discovered that this market has a very strict policy – each vendor must grow the produce they sell. I love this as it means I am directly giving my money to the producer and there is no middle man or food miles involved!
The produce was simply spectacular and a reflection of the high mineral content of the local area. From the deep green of the kale to the brilliant purple of fresh mulberries, it was hard not to buy everything in sight!
That night I made this very simple yet utterly delicious dish with my purchases.
Ingredients
Organic Chicken breast – I work with 120gr/person
1 onion
3 tomatoes
Fennel
Garlic
Chilli
Lemongrass
Ginger
Dill
Mint
1 cup white wine
Extra virgin olive oil
Instructions
Finely slice the garlic, chilli, dill, ginger and pound the lemongrass until it has broken. In a large baking dish add the chicken and marinate with extra virgin olive oil, the herbs and salt & pepper. Leave for 1 hour.
Add diced tomatoes, fennel cut into quarters and white wine. Cover with foil or a lid and put into an oven on 180C for half an hour, stirring every 10 minutes. To serve, add fresh mint and a side of quinoa.
Options
Add preserved lemons or shallots
What Skincare Do I Use?
I am often asked by clients what I use on a daily basis so thought I would do an inventory and share the results. First of all, I only use organic and completely natural products.
I am really fussy about this and have been for a long time. The skin is our largest organ and easily absorbs what we put on topically.
During a ground breaking study in 2005 the Environmental Working Group (EWG) collaborated with researchers and studied the cord blood of newborns only to find an average of 200 chemicals were present. Of the total 287 chemicals found, 180 cause cancer in humans or animals while 208 cause birth defects in animal studies. Read more about this here. So it really is a no brainer – we must avoid these toxic chemicals wherever possible!
This means you need to reassess not just what you put on your skin topically but your home environment as well. If you need more convincing on this please read the brilliantly researched book “Slow Death by a Rubber Duck”.
One of my favourite resources is the EWG Skin Deep Database where you can look up a product and see exactly whether each ingredient is nasty or not. I also love the quick and easy reference book “The Chemical Maze” by Bill Statham which lists both alphabetically and numerically every chemical and if it is ok or toxic.
My Bathroom Stocktake
Use
What I Use
Deodorant
Weleda sage deoderant
Shampoo & Conditioner
Springfield’s
Soap
If I use it is goat’s milk soap that I buy at Orange Grove organic markets from the same man who makes the goats cheese!
Facial Cleaner
MV Skincare Gentle Cream Cleanser
Body Moisturiser
Coconut oil and […]
