Vibrant Nutrition Blog

Fast and Natural Weight Loss

Wed, 23 May 2012 11:42:00 GMT

Trying to figure out how to lose weight fast and permanently can be confusing and overwhelming. But if you want to lose weight fast, and care about your health, you definitely need to know how to lose weight without pills or starvation.

In my experience, weight loss isn’t just about the food. You also need to address other areas of your life as well. Here's my 10 step plan for how to lose weight naturally. It starts with these basics:

• Set your intention and commit to it
• Eat only healthy foods
• Remove empty calories

• Daily exercise

And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight fast. But how fast is fast and how fast is safe?

10 Steps for How to Lose Weight Permanently

You could lose 5 kilos of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract ½ kilo of body fat. So for each 500 fewer daily calories, you lose about 1/2 kilo a week.

1. Eat small meals more often. Eating every 3 hours helps keep blood sugar stable, avoids food cravings and helps you make healthier choices.

2. Keep a daily record. Tracking food intake, exercise, symptoms and emotions in a weight loss journal keeps you aware, accurate and accountable.

3. Have a weight loss plan. Learning how to lose weight fast, safely and healthily is a major project that takes time management, organisation and focus.

4. Include more daily fibre. By filling up on high fibre foods that are low in calories, you can satisfy your hunger and feel full on less food.

5. Exercise and be more active. Physical activity burns calories and builds muscle. Since muscle burns more calories than fat, including exercise and weight training into your lose weight fast plan will help you lose weight faster.

6. Drink pure filtered water. A high water intake fills you up, hydrates you, carries nutrients to cells and detoxifies your body. So drink at least 8 glasses a day.

7. Choose the healthiest foods. Studies show a lower calorie, nutrient dense diet is much healthier. The healthiest foods include:

• Plenty of fresh vegetables and a couple of pieces of fruit daily
• Good quality protein foods
• Whole grains like brown rice and quinoa
• And enough healthy fats with limited bad fats

8. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with foods naturally low in sodium and low glycaemic foods.

9. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating.

10. Keep your eyes on the prize. On the battleground for how to lose weight fast, it's "Lose Weight" vs "Eat What I Want." To win the battle, make "lose weight" the stronger opponent through visualising yourself at your desired weight and how good that feels.

And that's it! Now you know how to lose weight fast and safely without pills or potions. But to lose weight fast and remain healthy you still need to put these 10 steps into action. It works when you do!

If you are looking for permanent, healthy weight loss then my online weight loss program will take you through all the above aspects. Read more here >>

Healthy Chocolate Smoothie

Mon, 23 Apr 2012 05:17:00 GMT

This is one of my favourite breakfasts. I love a smoothie for breakfast and with these ingredients I can have the chocolate that's always been my weakness but keep my blood sugar stable with all these healthy ingredients. It also makes a great afternoon snack. The only sugar comes from the half banana.

Ingredients - Serves 1

1/2 a banana, peeled and frozen

200ml filtered water

1-2 heaped teaspoons of raw cacao powder

1 scoop of protein powder (I use a plain pea protein)

1 teaspoon of psyllium husks

Ice (optional)

Directions

Blend all ingredients together. Pour and enjoy.

Alternative ingredients: Use 1/2 cup of mixed berries instead of the raw cacao powder.

Tip: Smoothies are ideal to add superfoods or powdered supplements to. I often add a teaspoon of reshi mushroom powder (for immune system balance), spirulina or a probiotic powder for healthy digestive funciton.

The Body's Demand for Magnesium

Sun, 22 Apr 2012 12:39:00 GMT

Magnesium is an essential mineral used in over 300 biochemical processes in your body. Magnesium can improve your vitality and wellbeing, help you function well in times of stress and support healthy moods. It also relaxes your muscles and plays a key role in energy production. This important mineral also helps your heart by supporting healthy blood pressure and blood sugar levels, as well as maintaining a steady heartbeat.

Demands of Modern Lifestyles

The reality is that many Australians and New Zealanders are magnesium deficient. Common conditions such as stress, cardiovascular disease and diabetes increase the body’s demand for magnesium. This increased requirement is often not met due to our reduced dietary intake of magnesium rich foods. Hundreds of years ago, our foods were naturally rich in magnesium and deficiency in this mineral was rare. However, with our modern day lifestyles increasing the need for food processing and the refinement of grains, these once magnesium abundant foods are now containing significantly less magnesium. For example, the refined wheat flour often eaten today contains only 16% of the magnesium found in whole wheat grain.

Minimise consumption of refined and processed foods, sugar, tea, coffee, carbonated drinks and alcohol, as they all deplete your magnesium stores.

Need a Magnesium Boost?

A surprising number of people have low magnesium levels and early detection may assist in the prevention and improved management of certain health conditions. Magnesium deficiency may be associated with:
• Stress, anxiety, and nervousness
• Insomnia
• Muscle tension, cramping and spasms
• Tension headaches and migraines
• Tiredness, lethargy and fatigue
• Chronic fatigue
• High blood pressure
• Premenstrual syndrome (PMS)
• Diabetes
• Asthma
• Fibromyalgia

If you are experiencing one or more of these symptoms on a regular basis, you may be magnesium deficient. Talk to us today about how to optimise your magnesium levels.

Stop the Vicious Stress Cycle

In the 21st century we are all too familiar with stress, be it related to work, relationships, finances or traffic jams. Many of us are stressed on a daily basis, which means our body’s demand for magnesium is increased. Stress hormones are increasingly released when magnesium levels are low. When you are stressed, your body excretes more magnesium, at a time when you need it the most. This may lead you to feel uptight, anxious and even more stressed, thus perpetuating the cycle of ongoing stress and magnesium depletion. Magnesium and taurine combined with specific B vitamins and glutamine can help rapidly reduce these negative effects of stress and help break the stress cycle.

The Heart Loves Magnesium

Magnesium can be of great benefit in supporting cardiovascular health. Low magnesium levels can place stress on the cardiovascular system, leading to hypertension and arrhythmias. Magnesium and taurine supplementation have been shown to decrease both systolic and diastolic blood pressure and support healthy heart function.

If you have high blood pressure or cardiovascular disease talk to us today about what you can do to support your heart health.

Cramps and Restless Legs

Muscular cramps and tension are commonly associated with magnesium deficiency. Magnesium has long being recognised for its important therapeutic applications in enhancing muscle relaxation and relieving spasms.

Choosing the Right Magnesium

Not all forms of magnesium are the same. When you want to increase your body’s magnesium stores, it is important to choose the right form. Magnesium diglycinate is a specific type of magnesium chelate that has an increased absorption rate. It has been shown to have over eight times greater absorption than magnesium oxide, without the digestive upset that can occur with other forms of magnesium.

Munch on Magnesium Foods

Magnesium is found in a wide range of foods. Include the following fresh, nutrient-rich foods in your diet each day:
• Green leafy vegetables; spinach, kale and silver beet
• Nuts and seeds; raw almonds, cashews, brazil nuts, pumpkin seeds and sunflower seeds

• Whole grains; rye, quinoa, oats, wheat and buckwheat

• The richest food source of magnesium is raw cacao powder

Replenish Your Reserves

Stress, cramps, fatigue and high blood pressure may require slightly different magnesium formulas. We provide specific magnesium formulas that contain added supportive nutrients designed for your unique needs.

Ask today about a magnesium for your individual needs.

If you are suffering from the symptoms above and feel you are deficient in magnesium, or any other vitamin and mineral, then give me a call to book in a supplement assessment consultation and I'll let you know what may be beneficial and if there are any supplements you are currently taking but don't need to. Lisa: 0423 761 247 or lisa@vibrantnutrition.com.au

Recipe: Superfood Chocolates

Sat, 21 Apr 2012 06:58:00 GMT

These chocolates taste great and you can eat them without feeling guilty as they are made of high quality and healthy ingredients. The coconut oil, coconut, almond butter and almond meal will help to keep your blood sugar under control; this is one of the most important aspects of your health.

If your blood sugar is out of balance your hormones get out of balance, your energy is everywhere and you store fat due to the insulin response. So, make these up and have one when you feel like a sweet treat.

Ingredients

1 cup virgin coconut oil
1/4 cup almond butter
1/4 cup almond meal
4 Tbsp agave nectar (or brown rice syrup)
1/4 cup organic unsweetened coconut
1/4 cup hemp seed protein (*you can substitute any other protein powder or leave out)
1⁄2 tsp liquid Stevia or 3 tsp powdered Stevia (*optional)
1 Tbsp organic vanilla
1 tsp cinnamon
3/4 cup raw chocolate/cacao powder
1/3 cup goji berries (*optional)

Method

1. Spray an ice cube tray with oil and set aside or use mini Easter egg moulds or mini muffin papers.
2. Melt coconut oil under hot water or spoon into saucepan and melt over low flame. When coconut oil turns to a liquid, pour oil into a medium sized bowl.
3. Slowly whisk in almond butter, cinnamon, Stevia (if using), and agave nectar one at a time.
4. Next, whisk in vanilla.
5. Then slowly stir in cacao, almond meal, coconut, and hemp seed protein one at a time, sprinkling evenly as you go.
6. Batter should run off your spoon. Spoon into ice cube tray, or moulds and chill in freezer for 15 minutes.
7. Stick 1 goji berry on the top. *optional

Source: Rose Cole

Make Exercise Fun

Thu, 29 Mar 2012 05:46:00 GMT

Exercise is an important part of a healthy lifestyle, but sometimes it is easy to find yourself in an exercise rut (that’s possibly lasted years!). This is when motivation is low and exercise starts to feel like a chore and not an exciting and fun activity to look forward to. Everyone needs extra support every now and then and your exercise routine is no different.

Here are some fun strategies to kick start your routine and make exercise exciting again:

7 Ways to Make Exercise Fun

1. Find a Friend – Find someone to be your exercise buddy that is fun to hang out with. That way you’ll exercise just to be with them.

2. Play Something – We use the word ‘play’ in front of sports because they are fun. You ‘play’ tennis, golf, soccer, netball or any other sport. Find a sport that you used to ‘play’ when you were younger and take it up again.

3. Podcasts and Audio Books – Get yourself an mp3 player and download some audio books or podcasts. There are hundreds of free podcasts available covering any topic you can imagine. You can easily download an audio book or get them from your library. This way you can learn something new and exercise at the same time.

4. New Workout Gear – There’s nothing more motivating than a new workout outfit and comfy new trainers. If you are putting off exercise because you just don’t want to get into that sad old t-shirt and trainers you’ve had for 5 years then why not treat yourself.

5. Motivational Music or TV – Many people find that a distraction helps them get through a workout. Make a motivational workout compilation for your mp3 player or watch your favourite TV program while jumping on your mini trampoline.

6. Group Classes – Group fitness classes are a great way to meet new people or catch up with friends. Don’t give up if you don’t like the first class you try. Find an instructor with knowledge and enthusiasm and a form of exercise you enjoy.

7. End with relaxation – At the end of each exercise give yourself 5 minutes of relaxation. Just lie down on your back and let your body sink into the floor. Close you eyes and relax. Feel the effects of the exercise in your body. Look forward to the deep relaxation that can come after physical activity.

I cover various different methods of exercise during my 6 week weight loss program, so if you're looking to make some lifestyle changes, lose some weight and upgrade your health then find out more about my online weight loss program here>>

Health Benefits of Dark Chocolate

Thu, 29 Mar 2012 05:50:00 GMT

While you have heard that chocolate is bad for your health and have been basically ‘programmed’ to avoid eating excessive chocolate, you would be delighted to know that chocolate can be healthy. Keep in mind though that you should stay away from heavily processed chocolate full of corn syrup, sugar and other types of sweeteners and processed fats. The 'healthy chocolate' we are talking about today is dark chocolate, especially raw dark chocolate as it has much less sugar in it.

Believe it or not, due to the health benefits of dark chocolate, many health experts suggest that you can eat 20 to 30 grams of dark chocolate daily. Always make sure that the dark chocolate you eat is not heavily processed, and should not have unhealthy ingredients added like artificial sweeteners, flavours and high fructose corn syrup. Here are some of the health benefits of dark chocolate.

Very High In Antioxidants

Dark chocolate contains flavanols, which are a type of flavanoid found in chocolate and cocoa. Flavanoids can only be found in plant foods. They are also extremely potent antioxidants that help to counteract and eliminate free radicals in the body.

Good For The Heart

Dark chocolate is known to be good for the heart. It contains good levels of HDL, which is known as the "good cholesterol" in your body, and consuming it regularly could help to lower your LDL cholesterol or your "bad cholesterol" as much as 10%. It also helps to lower elevated blood pressure as well as help to clear clogged arteries for optimum cardiovascular health.

Natural Feel-Good Food

One of the chemicals that stimulate the natural anti-depressant serotonin is tryptophan, found in chocolate. Not only that, but dark chocolate also helps to stimulate the production of endorphins, also known as the feel good hormone. Dark chocolate is good to promote healthy mood and lets face it, it tastes great as well.

Anti-Carcinogenic

Recent studies have shown dark chocolate to provide cancer-fighting properties. It is anti-inflammatory and has the ability to hinder excessive cell division. Having a rich concentration of antioxidants makes it potentially a good food to fight cancer, along with other foods such as garlic, blueberries and red wine.

Prevent Tooth Decay

Now contrary to popular belief that chocolate could ruin your smile, dark chocolate could actually help to prevent tooth decay. There is a compound known as theobromine in dark chocolate that helps to eliminate the common bacteria found in the oral cavity that contributes to tooth decay.

If you over do the sugar laden chocolate over Easter then doing a Sugar Detox will get you back into balance and losing the extra kilos in no time. For more info on the Sugar Detox>>

Sugar Addiction - How To Know If You Are Addicted

Thu, 16 Feb 2012 10:27:00 GMT

In order to recover from sugar addiction, you must first be aware of its symptoms and come to term that you are a sugar addict. Reading this article is the first step, as you might already notice something is wrong somewhere in your eating behavior.

Here are some signs of sugar addiction:
- You feel tired and sluggish after a meal.
- You have problems sleeping well at night.
- You have the urge to binge on sugary foods.
- You constantly crave something sweet.
- You have excess fat deposits on your body, especially around your stomach and waist.
- You have elevated cholesterol levels.
- You are pre-diabetic or diabetic.

- You hide your food to secretly binge.

If you have said yes to two or more of the above, you are likely a sugar addict. The more 'yes' you answered, the more of a health concern it is. You do not need to worry though, as there are ways for you to conquer sugar addiction.

Here are some ideas on how to tackle your sugar cravings:

- Learn about healthy eating habits.
- Study the difference between low glycaemic carbs and high glycaemic carbs.
- Understand proper meal timing and the importance of regular protein intake.
- Avoid artificial sweeteners as much as possible. Artificial sweeteners are not only toxic to the body but contribute to sugar addiction by increasing cravings.
- Eat healthy food in appropriate portions every 3 to 4 hours to keep your body energy levels at peak and avoid sugar craving.
- Use a food diary and write down what you eat so you can review your eating habits and make adjustments (or have a nutritionist review and recommend changes). See my food diary template to start recording now.
- Drink plenty of filtered water everyday. Consume at least 8 glasses of water per day. Always start the day with 1-2 glasses of water.

- Go on a sugar free diet, a sugar detox diet or follow a detox program.

The first step to recovery is to admit that you have a sugar addiction. Once you have come to terms with that, take proper steps by educating yourself and taking action to stop the addiction once and for all.

To break your sugar habit and get into fat burning mode try my Online Sugar Detox Program and say goodbye to your cravings.

Recipe: Lemongrass and Chilli Chicken Drumsticks

Wed, 21 Mar 2012 09:59:00 GMT

This is a great afternoon snack both on and off the Sugar Detox. Regular protein intake is important to keep your blood sugar balanced, to get into and stay in fat burning mode and to keep your energy levels up. These chicken drumsticks are perfect to have with some red capsicum and celery sicks. Low GI carbohydrate not refined carbohydrate snacks are one of the steps to improving your health and achieving long term weight loss.

Ingredients - serves 6 as a Snack

6 chicken drumsticks
2 tablespoons chopped lemongrass
3 kaffir lime leaves
1 tablespoon crushed garlic
Chilli to taste
Extra Virgin olive oil for cooking

Method

1. Add extra virgin olive oil to the pan and heat. Then add drumsticks, kaffir lime leaves, garlic, chilli and lemongrass and turn down low until cooked through. Put a lid on the pan and turn regularly.

2. Serve warm or allow to cool and refrigerate for the perfect work or school snack.

Recipe: Sweet Potato & Black Bean Salad

Sat, 28 Jan 2012 10:28:00 GMT

This is a great low GI salad recipe. Not only does it taste fantastic but it's filling and sustains energy as well. If you are bored with the traditional lettuce, tomato and cucumber then branch out with something different. You can roast the sweet potato with the previous day's dinner so it's ready for you to just put together as a quick and healthy lunch.

Ingredients - Serves 2

2 small-medium sweet potatoes (peeled or for extra fibre, leave skin on), cut into large cubes (about 3/4 inch)
1 can black beans, rinsed and drained
1/2 medium red onion, finely diced
1/2 cup fresh coriander, chopped
3 Tbsp olive oil (preferably extra virgin, organic, cold pressed)
1/2 tsp ground cumin
1/4 tsp red pepper flakes (optional)
2 Tablespoons fresh lime juice (from 1 small lime)
sea salt & freshly ground pepper, to taste
diced avocado

Method

Preheat oven to 210 degrees.

Place cubed sweet potatoes on a baking skeet and toss with 1 Tablespoon olive oil, season with cumin, red pepper flakes (if using), sea salt and pepper. Mix well.

Roast potatoes on lower rack about 25-35 minutes or until tender, tossing once during cooking time. Depending on the heat in your oven, you may want to rotate the baking sheet halfway through.

In a large mixing bowl, whisk together the remaining 2 tablespoons of olive oil with the lime juice and add in the sweet potatoes, beans, onions, coriander and mix gently. Season with additional sea salt and pepper to taste.

Serve warm or cold either as a side salad or as a main on a bed of baby spinach.

Right before serving, add diced avocado.

Variation on the theme:

Instead of a salad, you can bake small sweet potatoes whole and top them with the black bean mix. You can also add leftover quinoa, lentils, shredded roasted chicken or minced beef. These make a perfect work lunch!

Are you looking to lose weight with professional support?

Sat, 28 Jan 2012 10:16:00 GMT

Christmas and the New Year are now behind us! However, you may feel the indulgences from the festive season are still hanging around - especially on your waistline. With the motivation of New Year’s resolutions urging you to take action, now is the perfect time to shed those extra kilos. Create a lighter you with the help of a professional weight loss program and support from your Nutritionist.

More Than Meets the Eye

Reaching and maintaining a healthy weight is not only about looking good - that’s just an added bonus! The real benefits come from minimising the risk of developing chronic conditions such as arthritis, depression, diabetes and heart disease, which are all associated with an increased percentage of body fat. While the long-term impacts of obesity are well known, what you might not realise is that being overweight can also affect your energy levels, making you feel tired and lacking vitality. By achieving a healthy weight, you give yourself the gift of increased energy and vitality to bounce into the New Year with gusto. You also set yourself up for health and wellness in the long-term.

No More Yo-Yo Dieting

If you have already tried a number of different weight loss strategies in the past without significant results, then you’re not alone. ‘Fad diets’ not only give varying results, but can also often lead to rebound weight gain. Unlike these quick fix diets, the Vibrant Nutrition 6 Week Weight Loss Program focuses on healthy weight loss and long-term health through lifestyle and nutrition. Monitoring and guidance from a Healthcare Professional will ensure you get the best results possible, and keep the weight off for good.

Six Easy Steps to Feeling and Looking Great

The Vibrant Nutrition 6 Week Weight Loss Program uses a back to basics, low GI approach to food intake, which promotes steady and consistent weight loss. The six simple steps are:
1. Get your head straight. One thing I have learnt is that weight loss is so much more than just the food!
2. Get back to basics with your food. Focus on fresh, whole foods and quality protein.
3. Find some simple strategies to exercise effectively. Get into fat burning mode by finding the right exercise for you.
4. Learn to curb your sugar cravings. Balancing blood sugar is key to weight loss success, improved energy and feeling fantastic.
5. Extract more from your food and understand how to eat for energy and improved digestion.
6. Stress management. The hidden lifestyle factor that blocks weight loss.

You Can Do It!

You can achieve your 2012 goal of feeling fantastic inside and out. Choosing a professionally supported weight loss program such as Vibrant Nutrition’s online weight loss program ensures ongoing support and motivation from your Nutritionist to help you stay on track. So what are you waiting for? Meet your goal of reaching and maintaining a healthy weight. Find out more about my 6 Week Online Weight Loss Course>>

Recipe: Chickpea, Avocado and Walnut Salad

Mon, 02 Jan 2012 11:43:00 GMT

It's finally warmed up for summer and time to dust off the salad recipes. There are really endless varieties of salads. You don't need to stick to lettuce, tomato and cucumber. Choose from your favourite vegetables, seeds, nuts, beans, herbs etc and a healthy dressing like lemon juice and olive oil. This works well on it's own or as a side salad.

Ingredients - Serves 1 – 2

200g chickpeas 1 medium ripe avocado, stoned, scooped from the skin and diced
2 tbsp virgin olive oil
1 tsp fresh lemon juice
1 clove garlic, crushed
sea salt and black pepper
7ml/½ tbsp chopped parsley to garnish
55g walnut pieces

Method

Drain and wash the chickpeas and combine with the avocado.

Stir in the oil, lemon juice and garlic, season with salt and pepper and sprinkle with walnut pieces.

Garnish with parsley and serve.

Recipe: Curried Nut Roast

Wed, 28 Dec 2011 10:35:00 GMT

This dish is great served hot or cold. I love it with a big green salad and home made coleslaw. It freezes well either before you cook it or once cooked you can slice it up and freeze in individual portions for those days you need something quick and healthy.

Ingredients

225g (8oz) hazel, brazil, walnuts finely chopped

2 medium onions, finely chopped

1 medium red capsicum, de-seeded and finely chopped

Olive oil

85g (3oz) whole wheat breadcrumbs (use alternative if gluten sensitive)

1 clove garlic, crushed

1 tspn dried mixed herbs or 2 tspn fresh

1 tbspn curry powder

225g (8oz) peeled & chopped tomatoes (or drain 1/2 a can)

1 egg, beaten

Sunflower seeds (a handful)

Sea salt & pepper

Directions

Preheat oven to 220 degrees (425 degrees F).

Grease an 18cm square cake tin.

Gently fry onion and capsicum in the olive oil for about 10 mins.

Mix nuts and breadcrumbs in a large bowl, add garlic, herbs and curry powder. Stir in onion, capsicum and tomatoes, mix thoroughly and season.

Add the beaten egg. Pack the mixture into the loaf tin and sprinkle the sunflower seeds over the top.

Bake for 30-40 minutes.

Source: Delia Smith

Ask yourself these questions to get better results in 2012

Fri, 27 Jan 2012 12:00:00 GMT

With just 2 days left in 2011, there's no better  time to take a few moments and reflect on the  previous year as well as look forward to making  2012 even better.

To help you do so, I have a number of  questions for you that I use in my life to  acknowledge my successes, lessons learned, and to prepare  for the future.

So please take a few minutes to answer them.

Why?

Because you can change your life for the better  simply by asking better questions.

For example, the typical person with a "victim"  mentality asks, "Why can't I lose weight?"

It's the good old "poor me" scenario, which  doesn't get you anything other than sympathy from  those around you.

However, reframing that question into, "HOW can I  lose weight?" automatically positions your mind  to start seeking strategies to solve the problem.

It's more empowering and moves you forward as  opposed to dwelling on WHY things aren't working  out.

Get it?

Alright, here's a list of powerful questions to  ask yourself:

1. What successes did I enjoy this year? (list as  many as possible)

2. How did I accomplish these goals/successes?

3. What are some failures/mistakes that I made  this past year?

4. What did/can I learn from these  failures/mistakes?

5. Moving forward, what must I do differently to  achieve my goals if I haven't yet reached them?

6. If my life was truly extraordinary, if it was  magnificent, by my own definition, what would my  life be like today: physically, emotionally, with  my family, in my career, in my level of  happiness?

7. Is this what I want to be doing with my life?

I would strongly recommend putting aside 30 minutes  to answer these questions as honestly as you can.

The answers will give you tremendous clarity and added  enthusiasm to keep moving toward your goals. Understanding 'what' your goals are and 'why' you want to achieve them helps to keep you focused and on track.

Post number '6' on your wall and read it regularly. Keeping your goals top of mind helps you make the decisions on a daily basis that will help you reach them.

Optimising Antioxidant and Nutrient Status

Thu, 15 Dec 2011 03:00:00 GMT

Optimising nutritional status is no longer a simple task, and may in fact be one of the greatest challenges that we face with our health.

Fruit and Vegetables – Staple or Add-On?

The extent of the Western population's nutritional depletion becomes increasingly apparent when we compare the modern diet to that of our Paleolithic ancestors. For example, it is estimated that 65% of the hunter-gatherer's dietary intake was comprised of fresh seasonal foods, including seasonal fruits, vegetables, nuts and seeds. This is a far cry from the typical Western diet in which fruits and vegetables have become more of an 'added extra' rather than a staple, comprising a mere 7.8% of total food intake (Yikes!).

What Doesn't Kill You Makes You Stronger!

Fruits and vegetables provide a variety of plant-based compounds known as phytochemicals. These secondary metabolites are synthesised in response to environmental stressors in order to protect the plant from damage. Emerging research suggests that phytochemicals play a significant role in the human body through their ability to act as low-dose stressors which activate the body's cellular stress response, a process known as hormesis. It is the activation of protective pathways which allow our bodies to function to their full capacity and resist disease.

The use of whole food powder extracts to supplement a diet lacking in fruit and vegetables may be an effective method of providing the necessary levels of phytochemicals to elicit a hormetic response. Fresh is always best, but for those that need some extra support while they transition to eating a higher raw food diet these powdered supplements can help. Spirulina is the most easily available supplement but email me if you'd like to find out what the other options are and which may be best for you.

Naturally occurring phytochemicals, such as quercetin, catechins and sulforaphane may promote the expression of cytoprotective genes that induce phase 2 detoxification, provide antioxidant defence and assist in cellular repair.

Overfed and Undernourished

There is no shortage of food in our Western society, yet there is an avalanche of data which suggests that deficiencies in key minerals are becoming epidemic in both Australia and New Zealand. For example, it is estimated that over 25% of males and 50% of females are not meeting their daily requirements for calcium. Why then are we so overfed, yet so undernourished?

Nutrient Poverty on the Plate

Many Australians are not meeting the recommended daily intakes (RDIs) for several minerals including calcium, magnesium, zinc and iron. With soils being particularly low in trace minerals, zinc, selenium and iodine, even the most conscientious people making optimal food choices may well be left with inadequate nutrients on their plates, particularly if consuming food grown in Australian or New Zealand soils. Dieting, following a vegetarian diet, and consuming processed foods may also account for poor intakes of certain nutrients, while modern food processing and preparation techniques further deplete vital nutrients from the food we eat.

Superfoods and Supplements

As well as increasing the amount of fresh and raw foods in your diet you can look at adding more superfoods. Superfoods are nutrient dense foods like gogi berries, spirulina, raw cacao, maca etc and by adding more of them into your diet you are adding more well needed nutrients. The busier and more stressed you are the more likely it is you will be low on nutrients.

If this sounds like you then get in touch about a supplement assessment consultation to boost your energy and get you back to health.

Recipe: Capsicum and Cashew Dip

Fri, 23 Dec 2011 02:43:00 GMT

This capsicum and cashew dip is raw, it’s healthy, and it’s great for a party! It is a dairy free cheese alternative that tastes so divine, you may not be able to stop eating it. So easy to prepare as well.

Ingredients

1 red capsicum
1/2 – 1 cup raw, unsalted cashews
1/4- 1/2 cup raw sunflower seeds (soak if desired)
Juice of 1 lemon
2-6 Tbl extra virgin olive oil (add slowly and stop when you reach desired consistency)
Sea salt to taste

Method

Add all ingredients into a blender and blend!

Use as a dip or a spread on celery, crackers, sandwiches, cucumbers, you name it!

You can even serve it with zucchini ‘spaghetti’ (use this as the sauce).

Anyway you serve it, it makes a delicious healthy meal or snack. It’s cooling, filled with protein and lots of other sunny goodness.