Nutrition

Community Detox Rockstars Edition #4 – Michelle Lia

In the fourth interview with my Community Detox Rockstars I am chatting to Michelle Lia, Maternity Wellness and Yoga Coach. From the power of daily meditation to losing a crazy 5kg and mastering the art of consistency, Michelle shares with you her winning highlights from a  month of super healthy living.

What was the biggest achievement you experienced on Community Detox?

Learning to control my cravings and being consistent with following the detox. I overcame some big personal challenges in the detox. I have never been able to stick to a program for its whole entirety before, normally I give up at the two week duration and get back into the routine I had before which would normally consist of chocolates, alcohol, coffee and all those bad things which aren’t good for my health.

I think I had a big wake-up call before this detox because after every time I had alcohol or coffee I was feeling sick even after having something high in sugar my body was feeling so toxic. I really needed this detox and it really changed my life in more ways than ever.  I now still don’t drink coffee at all, I love herbal teas and become a lover of chai tea again. I have cut down my alcohol consumption and especially sugar consumption making bliss balls (sugar free) for treats when I need them or sugar free muffins. I do treat myself every now and again but I am always asking myself if this is what my body really needs or do I need something completely different?

How would you describe Community Detox to someone?

It’s the best thing you could ever do for your body.  I am going to do the community detox […]

By |April 7th, 2014|Emma's Detox, Health & Wellbeing, Naturopathy, Nutrition|0 Comments
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Community Detox Rockstars Edition #3 – Lee Sutherland

What was the biggest achievement you experienced on Community Detox?

The biggest achievement for me wasn’t anything that the scales told me (however dropping over 3% body fat in four weeks is pretty great!) what I loved was about putting the focus back on me, to nurture me. I work in the health industry (holistic PT, health coach, nutrition/herbal medicine at Fitness in the City) and it can be common to put all our focus into other people and forget the much important ‘self love’ we need to give our selves!!

How would you describe Community Detox to someone?

I would describe it a beautiful community cleanse where you eat real food, drop some bad habits for a few weeks all with the support of experts and other people who are also doing the cleanse. Watching other people kick goals or see pics of their delish healthy meals is enough to motivate anyone!!

Can you explain exactly how you achieved your amazing results? Do you feel there were any specific elements of Community Detox that really helped you?

To be honest the food component of the cleanse is very similar to how I currently eat anyway, so the only difference was cutting out red meat for 4 weeks (which was harder than I thought!!), no sneaky dark chocolates at night-time (tear) but the real game changer was Emma introducing me to Intermittent Fasting, something I have read a little about in the past but never have put it into practise. Emma made the info really easy for everyone to understand which I love and then we had two IF days a week which is where the real fat loss would have came from. It is something I will continue to […]

By |April 1st, 2014|Detox, Emma's Detox, Health & Wellbeing, Naturopathy, Nutrition, Weight Loss|0 Comments
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Nutritional Punch of Hemp Seeds

I have been eating hemp seeds for a while now and love their nutritional bang. The members of Community Detox are getting just as addicted as I am!! 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.
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.
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 boost the nutritional value of these products.
Store in freezer or fridge to ensure optimal freshness.
Nutritional value of hulled hemp seed per 50g serve – grams or % of required daily intake for an adult male
Essential fatty acids […]

By |February 16th, 2014|Emma's Detox, Health & Wellbeing, Nutrition, Recipes, Weight Loss|0 Comments
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Moringa – A Traditional Superfood

This is my favorite new Superfood  – it is a tree that originates from the foothills of the Himalayas and is known as the “Miracle Tree.” It’s the leaves that are used, as they are so incredibly nutritious and the best quality ones are shade dried. When you buy Moringa it is usually bright green and the good news is that Moringa is naturally pest resistant so it shouldn’t contain any nasty chemicals.
Unusually, Moringa contains all the amino acids needed to make a complete protein, which is unusual for a plant. Recent research has shown that Moringa is effective for cancer and has anti-inflammatory effects. 

The nutritional content of Moringa is reputed to be rich in antioxidants, vitamin A, calcium, magnesium and bioflavonoids. Per 100 grams there is 27grams of protein, 38 grams of carbohydrates, 2gr of calcium, 370mg magnesium, 19grams of fibre and a bucket load of chlorophyll.
I am adding it to my green smoothie, popping it in Sophia’s sheep’s milk yoghurt as well as mixing with a little coconut oil for a power shot in the afternoon.

By |January 26th, 2014|Nutrition, Sustainable and Green|0 Comments
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A High Protein Energy Boost in 3 Easy Steps

I am in love with chia seeds for their amazing nutritional punch as well as how versatile they are. Chia seeds are a gluten free seed that have 20% complete protein. The significant water soluble fibre levels helps to cleanse and soothe the colon as the seeds soak up to 9 times their weight in water! My pregnant clients swear by chia seeds to fix their constipation.
With bucket loads more alpha linolenic acid, the super healthy omega 3, than salmon chia seeds have an anti-inflammatory effect, which can lower pain as well as the risk of chronic disease.
2 tablespoons of Chia = 7 grams of fiber, 2 grams of protein, 205mgs of calcium, 5 gr omega-3
And it’s not just the tree loving hippies that love chia seeds! I always look at the clinical studies to back up nutritional claims and chia seeds are amazing.

Recent research showed that eating chia can not only reduce your waistline but also lower your glucose and cholesterol levels. This makes chia the perfect superfood for people with PCOS, insulin resistance, diabetes or metabolic syndrome.

Studies show that diabetics who eat chia seeds daily for 12 weeks have lower blood pressure and their blood was less likely to clot unnecessarily.

By simply adding chia seeds to your diet, know that your digestion will be happier, glucose levels more stable and waistline smaller!

Chia Seed Protein Boost

Ingredients

1 cup liquid (home made nut milk, coconut water, filtered water)

2 tablespoons chia seeds

1 tablespoon organic coconut shavings
Choice of toppings

Natural yoghurt (sheep’s, goats or cows)
Activated buckwheat
Bee pollen
Pureed strawberries
Sunflower seeds
Supergreens – my fav is Shakti’s SSB 
Goji berries
Extra virgin coconut oil
Nut butter
Manuka honey
Vanilla powder
Raw cacao
Mesquite

Instructions

Add liquid and chia seeds to blender and blend until evenly mixed. Alternatively add to mason jar […]

By |December 11th, 2013|Detox, Nutrition, Recipes, Research|0 Comments
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Is Your Acne a Sign of Something More Serious?

Do you have embarrassing, even painful spots? Do you wonder why, even after your teenage years have long past and your friends are now worried about impending wrinkles, you still find yourself dealing with pimples?
It is estimated that 60 – 80% of women with moderate to severe acne have a common syndrome, called Polycystic Ovary Syndrome (PCOS). In my humble opinion, virtually all women that have acne should be questioned, and where appropriate tested, for this condition.

How do you know if you should investigate this further?

The diagnosis of PCOS is actually quite simple. If you have two or three of the following, you fit the diagnosis:

1) High levels of testosterone (acne is a potential sign of this, as is excessive hair growth)

2) Irregular periods (8 or less per year)

3) Polycystic ovaries on ultrasound

If this is you, head to your health professional and ask for further investigation.

How can you tackle your acne naturally?

Now, back to the troublesome, embarrassing and potentially painful problem of acne. Let’s talk about what you can do to reduce, even eliminate, this condition.

1) Eliminate dairy products

Milk contains a precursor to testosterone, which means it contains one of the important ingredients needed to create this hormone. It also appears to contain ‘ingredients’ that stimulate the production of sebum (oil).

Milk has also been shown to increase ‘plasma IGF-1 levels’. This IGF-1 stimulates the creation of ‘male hormones’ (androgens) in the ovaries. It has another nasty effect as well. It stops the production of sex hormone binding globule (SHBG). SHBG is like a pair of handcuffs on the wrists of a thief. It stops the offender (the excessive ‘male hormones’) from adversely affecting its surroundings (the body). Without these handcuffs, the male hormones are […]

By |October 20th, 2013|Health & Wellbeing, Naturopathy, Nutrition, Preconception & Pregnancy|0 Comments
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A Guide to Gluten Free Grains

It’s Community Detox month which means we are all eating gluten free. Embarking on a gluten free diet can be a daunting experience. Gluten is found in wheat, rye, kamut, spelt, barley and oats, which means that many previously staple foods may be banished from the pantry. So which grains are safe to eat?
Rice
Rice is one of the most versatile grains, and it’s neutral taste means that it goes with just about everything. Use brown rice where possible, or go for basmati if you need a white rice.  Give the highly processed rice products a miss though, because they can play havoc with your blood glucose levels.
Corn
Whether it’s pasta, cous cous or crackers, corn has you covered. Forget the debate about whether it’s a vegetable or a grain, corn acts like a grain, and is fantastic with savoury dishes. It holds together well and tastes great!
Millet
Millet is sometimes overlooked as a gluten free option, probably because it takes a little longer to cook. But millet has a yummy mild taste, is full of minerals and is fantastic in porridge, bread and baked goods, so it’s worth the extra effort.
Buckwheat
One of the most nutrient dense grains, buckwheat has quite a strong, nutty flavour. It goes well with robust dishes, like mushrooms, roasted tomatoes and dark green leafy veggies. Buckwheat grains can also be sprouted first, making them easier to digest.
Quinoa
Not actually a grain, quinoa is a seed which, when cooked, behaves like a grain. To cook it, follow exactly the same directions as you would for rice. Quinoa goes beautifully with stir fries, casseroles, curries, Mexican food, and cooked quinoa can even be made as a bircher muesli.
Amaranth
Amaranth is similar to quinoa, except the grains […]

By |October 9th, 2013|Detox, Emma's Detox, Nutrition|0 Comments
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Calcium – Are you getting Enough?

Calcium is the most abundant mineral in the body and between birth and puberty a child’s bone structure increases 7-fold. About 11% of men and 27% of women aged 60+ have osteoporosis with the lifetime risk of having an osteoporotic fracture after 50 years of age is 42% for women and 26% for men. There are 20,000 hip fractures in Australia every single year. Risk factors for osteoporosis include family history, being female smoking, lack of exercise and depression.
Osteoporosis is a silent disease and the first sign is usually a fracture. Ensuring the right nutrition is vital here. Did you know that:

One cup of coffee takes 40mg of calcium from bones?
Soft drinks are high in phosphorous which binds to calcium making it unavailable for use
Sugar decreases calcium absorption
Salt increase calcium excretion. For each 6grams of salt, 24-40mg of calcium is excreted into the urine
Alcohol inhibits dietary calcium absorption

Alkaline diets, which are rich in fruits, vegetables, pulses and legumes, are associated with good bone health. The role of vitamin D in bone health is critical as it increases bone mineral density. Australia has a widespread vitamin D deficiency and research shows that the lower your vitamin D, the higher your risk for osteoporosis.
What do I need to do?
Every day you need to consume 1200mg calcium and 800 IU of vitamin D. In combination with a calcium rich diet, you need to be doing weight bearing exercise. Choose from the list of calcium rich foods below and eat them on a regular basis.
The values are per 100gr:

Unhulled sesame seeds (think tahini)                                       1160

Parmesan                                                                                           1091

Sardines                                                                                               550

Linseeds                                                                                               271

Parsley                                                                                               […]

By |September 29th, 2013|Children, Health & Wellbeing, Nutrition|0 Comments
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How to Make Amazing Jelly Vitamins

Both Sophia and I adore our jelly vitamins as they are the easiest way to get supplements into small children. I load them up with all sorts of therapeutic goodies such as probiotics, zinc, herbs and Kyolic aged garlic extract. Whenever I feel Sophia is starting to fight an infection I make a batch and they really help to prevent her going downhill. I have been known to snack on them too!
Ingredients
1 cup fresh organic apple juice
4 gelatin sheets – organic,  approx. 10gr
Vitamin of choice – kyolic garlic, zinc, probiotics, herbs
Silicone mini muffin tray
Instructions
Cut up gelatin sheets and soak in cold water for 5 minutes. This will allow them to swell. Remove the expanded gelatin from the water and gently squeeze out excess water.
Add apple juice to saucepan and very gently heat to just about luke warm. Add the gelatin and stir continuously until dissolved. The idea is to only heat up the juice enough to melt the gelatin – too much heat will reduce water soluble vitamins such as vitamin C.
Once gelatin is dissolved, take off the heat and set aside for a few minutes. Pour in vitamin of choice and stir well.
Spoon into silicon tray and put in fridge to set. Once completely set, run a hot knife around the edge and pop jelly vitamin out.
Then enjoy and have fun eating them together! Remember that you can use whatever fresh, organic juice you like.

By |September 19th, 2013|Children, Health & Wellbeing, Nutrition, Uncategorized|0 Comments
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Our top 4 Tips to Eating Out Gluten Free

Just because you’re on a gluten free diet doesn’t mean you can’t eat out anymore. It takes a little extra effort, but it’s not that hard once you get used to it. Here’s some tips to make eating out a breeze.
1. Planning and preparation
Sorry to be the bearer of bad news, but having food allergies does tend to take the spontaneity out of eating (this is the price you pay to stay healthy, right?). Planning ahead is crucial if you don’t want to get caught out. Google your destination. Menus for most good restaurants are online now, so you can look everything up before you go. Can’t find them online? Phone ahead. If you have a serious allergy, you will need to ask them about cross contamination (do they use a separate preparation area, separate cookware, etc?). If they don’t take you seriously, cancel and go somewhere else.
2. Ask to speak to the chef
Gluten free diets are pretty common now – chances are the chef has come across this stuff before and has some workarounds up their sleeve. Or some of them, like celebrity chef Toby Puttock, might have a partner or family member who’s gluten free and already have their head around it. Ask which dishes can be made gluten free. I’ve had a steak sandwich without bread, grilled fish without batter, and I’ve had pizzas made to be both gluten and dairy free. Ask questions – are the rice noodles 100% rice or do they contain wheat? What flour is used to thicken the sauce? Be clear with them about which grains you cannot eat (they might think wheat is the only culprit).
3. Keep it simple to avoid hidden surprises
The more ingredients, […]

By |August 27th, 2013|Health & Wellbeing, Nutrition|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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