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Health Tips

A winter warmer cuppa has never been so good for you!  This one will comfort your body- not just your mind!

Turmeric – we’re the liver specialist, of course  we love it! 

Traditionally, turmeric milk has been used for colds, congestion, headache, and sore throats- but wow, is that just the beginning!

Are you absorbing your nutrients as well as you could be?  Recommended for chronic digestive weakness, this little herbal wonder actually  stimulates the liver to make more bile and stimulates your gallbladder to secrete bile into your small intestines.  It assists the conversion of cholesterol to bile acids, thereby helping to keep the bile fluid-like and assisting with the removal of cholesterol from the body.  Turmeric has strong antioxidant properties and anti inflammatory actions making it effective for painful condition such as arthritis and fibromyalgia.  And as a fertility side note- this warming and bitter spice has been clinically proven to improve the vascular health of the ovaries!

Ingredients:

  • 2 cups of almond milk- home made is best.
  • 1 Teaspoon honey
  • 1 Teaspoon coconut oil
  • 1 Teaspoon turmeric powder- 
  • 1 Teaspoon ground cinnamon- cinnamon sticks are also an option
  • Pinch of black pepper 
  • 1/2 inch of grated fresh ginger

Method:
Place all ingredients into a small saucepan, slowly bring to the boil.  Reduce heat and slow simmer for 2 minutes.   
Strain if you like- although i leave all the zesty bits in my cup!
Drink it warm- although yes, It can be drank chilled.

​Options choices options!   Here in the western world my dears- we have them!
Once you have made a basic turmeric milk, change it up by trying some of your favourite herbs spices or sweeteners

2-3 whole cardamom pods while boiling
Pinch of saffron
Maple syrup
Stevia
Nature Sweet
Vanilla extract 

Using coconut or almond milk are my personal non dairy choices- however any milk is suitable.

For any dietary or nutritional assistance, please contact me- Kylie@naturallyenergized.com.au

Have a happy day!

Blueberries are without doubt one of the healthiest foods we can consume- having one of the highest antioxidant levels among all fruits, vegetables, spices and seasonings in the world.

The humble blueberry has tremendous benefits to the brain and nervous system, with recent studies even showing enhanced cognitive function after just 12 weeks of continual consumption.  With such positive attributes, one could rethink their dietary choices and positively become blueberry mad- however as with all things, moderation is the key and in blueberries case- Oxalates are the reason why.  Especially if you have Kidney problems.

Oxalates are one negative aspect to blueberries.  Oxalates should not be eaten in high concentrates as they can crystallize and cause kidney or gallbladder problems. Oxalates are a common food chemical that are indigestible to humans.  For the most part Oxalates should stay in the GI track and pass through unabsorbed. A healthy gut will resist absorbing them and will contain bacteria that break down oxalates to further protect the body, however most of us have leaky gut and can be affected by the consumption of foods containing oxalates.  On a microscopic level, Oxalates have pointing little edges- these sharp jagged bits need to be stuck somewhere in the body or excreted.  In either case they are going to cause pain and other issues sooner or later.  Kidney stones are one way that the body eliminates oxalates. The body also eliminates oxalates through the liver (bowel), the lungs and even through the skin.   To assist in detoxification and elimination of these Oxalates and many other chemicals we ingest or breath in throughout our daily life- a good liver formula such as Liva Tone Plus is always best taken with some regularity.

Perhaps you love Flaxseeds for its strong mucilaginous fibre content.  It’s this type of fibre which helps to delay gastric emptying, increasing elimination of cholesterol- whilst improving intestinal absorption of nutrients.

Maybe it’s the antioxidant and cardiovascular protective factors of flaxseed that encourage you to keep eating it.  Then again, some life loving people include flaxseed into their regular diet for its cancer protective Lignans.  Flaxseeds have more Lignans than any other food on the planet- and it’s those Lignans, which aid in the management of peri-menopausal and post-menopausal symptoms.
Depending on where you look, you may get some jaded opinions, so let’s just cut straight through the abysmal marketing mine-field to the Nutritional content of flaxseed. 

Both Brown and Gold have identical fibre and protein content and are high in most of the B vitamins, magnesium and manganese.  The slight variable- ever so slight variable, is its fat content.

Golden Flaxseeds and Brown flaxseeds are very closely matched in oil content; however Golden seed contains 43 per cent dry moisture oil.   This compared with the 44 per cent oil of Brown flax seed- a mere 1% difference!

Brown seed surpasses the Gold seed in the omega-3 fatty acid, alpha-linolenic oil component.  

Brown flax seed contains almost 59 per cent omega-3 fatty acid compared to about 51 per cent in the Golden.
Based purely on these very similar oil profiles, brown would appear the superior variety- but those differences are exceptionally marginal and should not sway your choice of purchase.  As in every aspect of life- variety is the spice, so alternating your different flavonoids (flaxseeds) is the way to go!

 

Brown flax seed

Gold flax seed

Oil content – dry moisture basis

44%

43-44%

Alpha-linolenic fatty acid, 
Omega 3

59%

51%

 

Oh- and the inspiration for this info was the recipe i made- YUMO!  See Below.

Garlic Parmesan and Flaxseed Crackers

Ingredients

  • 1 cup flax seed meal
  • 1/3 cup Parmesan cheese, grated
  • 1 and 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 cup water

 
Method

  1. Heat oven to 400 degrees Fahrenheit.
  2. Mix all ingredients together.
  3. Spoon onto sheet pan which is covered with greased parchment / baking paper.
  4. Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the centre firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.
  5. Bake until the centre is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely – it will continue to crisp up.
  6. Break into pieces.
Candida itself is a fungus, a type of yeast and is commonly referred to as thrush.   Candida albicans is the most common species seen in humans. Because it plays a crucial role in digestion and nutrient absorption, it occurs naturally in your body.  Normal amounts of candida include a very small amount of it in your mouth and somewhat more in your intestines.  Unfortunately, candida can be over produced, and this causes major problems- especially of the immune system.  If you have any hope of reclaiming your digestive track back to good health, and in some cases, your social life, as the odour that can occur with some forms of candida can be quite offensive, then you must know how to treat it.  Serious infections are referred to as Systemic Candida- the fungus enters your blood stream via perforations in the wall of your gastro intestinal system- commonly referred to as leaky gut.   Apart from leaky gut, a compromised and weakened immune system can also allow for candida to thrive more readily.  For example, those with Chronic Fatigue Syndrome would be at risk of developing candida quite easily.  Doctors will commonly prescribe drugs to treat candida which can help in the short term, however they are not addressing the cause of the disease.  Quite often the root of Candida begins with an excess of sugar.

We are constantly feeding on sugar, most of what we eat these days is laden with sugar.   And let’s just say you are Insulin resistant- this is another reason Candida can be hard to control.  You must get your Insulin resistance under control if you are ever going to reduce your levels of Candida down to acceptable levels.
What are some signs you may have candida:
  • Frequent fungal infections of the skin and nails
  • Feeling tired or worn out- Chronic Fatigue or fibromyalgia
  • Skin issues such as psoriasis – which incidentally is an auto immune disease.
  • Digestive issues such as bloating constipation or diarrhoea and IBS
  • Auto immune disease such as Hashimotos thyroiditis, ulcerative colitis, psoriasis- there are literally hundreds of Auto Immune diseases.
Given such a seemingly broad spectrum of ill health, I think it is important that you grasp an understanding of how a disease such as candida can occur so rampantly- systemically, to cause such wide spread havoc within your body.   
Food intolerances that occur as a result of a Leaky gut are caused by gluten- a protein found in some grains that can cause this leaky gut.  Leaky gut is literally a pathway from your food filled intestines through to your blood stream.  Once gluten has continually inflamed the gut for long enough, the leakage occurs, the Candida then floats straight on into the blood stream with other microscopic particles of food you have eaten.  This commonly how food intolerances develop.  So the intolerance isn’t actually because of the food, it is the Gluten perforating the gut allowing the food in.   And let’s remember- food is supposed to stay in the stomach and gastro intestinal system- not seep into the blood stream, because once odd food particles are in the blood stream, the auto immune system will be alerted to this- and there you have it, your auto immune disease will begin to flare from there!  
Dietary tips for eliminating Candida

Taking Magnesium daily- You must get your insulin levels under control, taking a good quality practitioner only product will assist by reducing the amount of insulin that is released from the pancreas.  Anyone with high blood sugars / uncontrolled Insulin is going to find it very hard to rid the body of candida as it will be feeding of the sugar in your blood.

Probiotics-  Be sure you are using high quality practitioner only products.  There are a long list of reasons why using practitioner only is best, much better quality than off the shelf pharmacy or health foods store bought brands.   We need to re-inoculate your body’s good micro biome/gut bacteria.

Fermentation in the gut and resultant leaky gut is such a problem with candida it is best to avoid even the normally beneficial fermented foods in your diet- speak to your practitioner for specifics.   Apple cider vinegar OK.

Bitter foods are best-  As previously mentioned, sugars fuel candida so including bitters such as Aloe Vera Juice, Dandelion Greens, mustard greens, radicchio radishes spinach and other leafy greens quell sugar cravings.  Lemon juice is also a superb weapon to aid kidney and liver function to enable easier elimination of pathogens such as candida.

Antimicrobial herbs- Using a strong antimicrobial herbal formula will also knock out any unwanted bacteria in your gastro intestinal system, wipes em out!   The unhealthy bacteria and candida are living things that love feeding on sugar, so while you are starving the unwanted bacteria & fungus out of your gastro intestinal system with a sugar free diet, you can knock em dead with antimicrobial herbs!

Garlic and Oregano oil– WOW!  A big W- OW!  These two do quite a number on Candida, crushing fresh raw garlic and consuming that daily and also consuming Oregano oil is a powerful fighter in the elimination of candida. 

Strong Liver formula- whilst you are on your mission to rid candida out of your system, a good quality liver formula will charge up your liver cells, enabling your liver to power along at a much high rate of elimination than what it could without the assistance of the herbs.

Water
– lots of water, any candida protocol you get is going to be somewhat of a detoxification, you want to flush the candida from your body and blood as best you can.  Increasing the rate of elimination any way you can.

Eliminate sugar and yeast – 
It’s no good trying to eliminate candida if you are going to keep feeding it.    ALL sugars must be eliminated from the diet- that includes grains + dairy.  Mushrooms-  they are a yeast and therefore must go.   Sauces- they are full of sugars.  Fruit is a big no no on the anti-candida protocol.  All necessary Vitamins and Minerals can be obtained from a vegetable; we don’t have to eat fruit to survive.  And nuts are out too- nuts will often contain traces of mould.

Blood sugar balancing herbs- 
Taking these with each meal will reduce sugar cravings- let’s not forget that sugar cravings have been proven to be stronger than that of narcotic cravings!  So dont make it hard for yourself, use supplementation to help you get through the healing stage.   You will have your sugar craving under control pretty quickly- once your blood is depleted of sugar and in most cases, you have moved into a state of Ketosis, you will not need supplemental assistance.   Always ask your health care professional for advise when choosing supplements, I cannot express enough the vast difference in the quality and literal content of vitamins and minerals you will get from your practitioner only brands and supermarket bought brands- they are cheap for a reason and often so negligible in amounts you are better off spending the extra few dollars as the old phrase “something is better than nothing” does not apply when it comes to supplements.

Eliminate Coffee
– this is a point of contention for many, however coffee spikes your Insulin levels, and don’t forget its those uncontrolled insulin levels that can prevent us from eliminating the every persistent and very resistant Candida.   Coffee- and some types of tea can also contain moulds. Remember, ultimately, candida is a fungus- a mould And yes- Coffee that has been decaffeinated still contains traces of caffeine!

Picture

Candida Free Recipes- that tastes great!

Gazpacho   – Serves 3
You might think a cold soup sounds terrible, but if you like a coffee- then you probably like iced coffee right?  So give this a go.
 
Ingredients:
  • 3-4 tomatoes
  • 1/2 Cucumber
  • 1 Capsicum
  • 1 Shallot
  • 2 Garlic Cloves
  • 1/2 Cup of Parsley
  • Juice of 2 limes
  • 1 Tablespoon of Apple Cider Vinegar
  • 2 Tablespoons of Olive Oil
  • 1 Cup of filtered water
  • 1/2 Tablespoon red chilli flakes
  • Sea Salt and cracked black pepper
Method:
  1. Core the tomatoes.  Blanch and peel the tomatoes.  Next dice the tomatoes and put them in a food processor or blender.
  2. Set aside about one third each of the cucumber and bell pepper
  3. Add the remaining ingredients to the food processor and blend with the tomatoes until smooth
  4. Chop the reserved bell pepper and cucumber and stir them in the soup.  Sprinkle with extra chilli flakes and serve.
 
Onion Herb Crackers   – Makes two large sheets of crackers
If you have been looking for that gluten free / grain free something to dunk into your favourite dips, well here is a cracker!
 
Ingredients:
  • 1 Cup coarsely chopped sweet onion
  • 2 large cloves of fresh organic garlic- minced
  • 1/4 Cup grape seed oil
  • 2 teaspoons fresh thyme leaves
  • 1/4 teaspoon of Sea salt
  • Coarsely ground black pepper
  • 1 1/2 cups roughly ground flaxseeds
  • 1/4 cup finely ground sunflower seeds
Method:
  1. Preheat the oven to 110degs.  Cover two large baking trays with baking paper
  2. Pulse onion, garlic, oil, thyme, salt and pepper in a food processor until onion is completely pure’ed
  3. Add flaxseeds and sunflower seeds, and pulse just until combined.  Transfer to a large bowl.
  4. Roll about 1/2 cup of the cracker dough into a ball and place it in the middle of a piece of baking paper- about 12 inches wide.  Fold the paper like a book with the ball between the covers and then roll the dough between them until it’s about 1/4 inch thick.
  5. Unfold or tear away the top half of the paper.  Score the crackers into 1 inch squares.  Keeping the crackers on their current sheet of baking paper, transfer the sheet to a baking sheet.  Repeat with the remaining dough.
  6. Bake for two hours.  Flipping halfway through and removing the top layer of parchments paper after you’ve flipped the dough over.  The baking time will vary greatly depending on how thin you make the crackers.  The end result should be crisp and crunchy, with no moisture.
  7. Remove from the oven and allow to cool on the baking sheet for 15 minutes before storing in an air tight container.
6 reasons why Chia Seeds need to be a permanent addition onto your shopping list!

  • Chia seeds contain 5x more calcium than milk- in fact, weight for weight- chia seeds are higher in calcium than diary milk!
  • Chia seeds are 8 times higher in healthy Omega 3 fats than Salmon. 
  • Chia seeds are a complete protein- containing all 8 essential amino acids.
  • Chia seeds are high in antioxidants- Chia has a four times higher ORAC value than blueberries.  That’s through the roof!
Picture
 
  • Chia’s high soluble fibre content has a positive impact in balancing blood glucose levels, making them a splendid dietary addition for type two diabetics!
  • And my favourite- for all you Vegans and the masses that are allergic to eggs- Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg

With a name like Shiitake, you could be forgiven for thinking there was nothing particularly great about the Shittake Mushroom, but that couldn’t be father from the medicinal truth!

1. Reduces Cholesterol
Shiitake mushrooms can effectively reduce cholesterol in the body. This ability is due to a compound called Eritadenine, which can be found in shiitake mushrooms and shiitake mushroom extract.  Regular consumption of shiitake mushrooms increases the levels of cholesterol in the faeces, which means that less cholesterol is left over in the body.

2. Strengthens Immune System
Another reason to eat shiitake mushrooms regularly is that they effectively strengthen your immune system. Shiitake mushrooms contain a powerful compound called lentinan, which enables your immune system to fight diseases and infections more efficiently. In fact, shiitake mushrooms are believed to be more effective than many prescription drugs. Shiitake mushrooms can help you battle more common infections like influenza to more serious health ailments like HIV.

3. Prevents Cancer
The compound lentinan not only helps boost your immune system but can also help prevent cancer. Lentinan promotes several anti-cancer activities. It can reduce the growth of cancerous cells and prevent the spread of existing ones. The compound also stimulates your immune system to release proteins and cells that destroy cancer cells. Gastric cancers in particular can be prevented by regular consumption of shiitake mushrooms.

4. Prevents Thrombosis
Consuming shiitake mushroom oil has also been shown to effectively prevent thrombosis. Thrombosis is a health condition that produces blood clots in your veins which leads to restricted blood flow. If you’ve ever gone on a long-haul flight where you had to sit for long periods of time without activity, then chances are you have experienced this disorder. Thrombosis usually occurs in the veins of the legs and can be quite painful- life threatening for some.  Shiitake mushrooms contain high levels of lenthionine, which prevents platelets from aggregating.

5. Rich in Iron
Shiitake mushrooms are rich in iron, a mineral which is essential for maintaining good health. Iron improves the circulation of oxygen through your blood. As a result, oxygen and other nutrients are effectively supplied to your muscle cells, brain and other parts of the body. Iron is also used to treat anaemia, so if you are anaemic as a result of menstruation or pregnancy, make sure you incorporate plenty of shiitake mushrooms into your diet. Iron can also boost your energy level and prevent fatigue.

6. Aids in Weight Loss
If you are currently trying to lose weight, shiitake mushrooms make a great diet food. Not only do they contain a small amount of calories, but they are also packed with plenty of dietary fibre. Dietary fibre slows down digestion so you feel full for a longer period of time.

When it comes to Nutritional Medicine, it is the little known phytochemicals within each plant fruit and vegetable that give your favourite foods their amazing super powers- and that list of phytochemicals and their powerful health benefits really is as extensive as is the Amazon wide- they estimate there are 390 billion individual trees in the Amazon.

Red onions are packed full of a phyto chemical called Quercetin and explains how the nutrients in onions- including quercetin, allicin and chromium can protect against cancer, fight fungi and bacteria, promote cardiovascular health, reduce high blood pressure and insulin resistance, and aid in weight loss.  Red onions are one of the best natural sources of quercetin, a bioflavonoid that is particularly well suited for scavenging free radicals. Aside from its antioxidant properties, quercetin has been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. It has shown promising potential for preventing and controlling the formation of intestinal polyps, suppressing the rhinoviruses that are the underlying cause of common cold, treating psoriasis, and inhibiting the replication of viruses including the herpes simplex virus that can cause cold sores. Quercetin has also been shown to reduce the risk of stomach cancer: according to one study, half an onion a day could reduce the risk of stomach cancer by 50%.

Allicin in onions fights regenerative diseases and fungi. 
In addition to quercetin, red onions provide allicin, a potent health-promoting compound that is found in onions and other members of the Allium family when the plant is crushed or chopped. Allicin has been shown to promote cardiovascular health, prevent and treat cancer, and reduce high blood pressure. It has also been suggested that allicin could be helpful for people with dandruff due to its anti-fungal properties.

Chromium makes onions a great food to tackle insulin resistance

Onions are a rich source of chromium, a trace mineral that you will find in many weight loss products.  Chromium can help control blood glucose levels. This is great news for those who suffer from insulin resistance as chromium is an essential for insulin activity in carbohydrate, fat and protein metabolism. A lack of chromium-rich foods, such as onions, in diet may lead to insulin resistance and impaired blood sugar control and may increase the risk of cardiovascular disease and type 2 diabetes. Furthermore, there is some evidence suggesting that severe chromium deficiency may make weight loss more difficult or even cause weight gain.

Food intolerances occur as a result of a Leaky gut, and leaky gut is caused by gluten.

Gluten is a protein found in some grains.  Leaky gut is literally a pathway from your food filled intestines through to your blood stream.  Once the gluten you have eaten has continually inflamed the intestinal lining for long enough, the leakage occurs.   A living microorganism that loves to live and thrive in your intestines on the sugar you eat named Candida then floats straight on into the blood stream with other microscopic particles of food you have eaten.

This is commonly how food intolerances develop.  So the intolerance isn’t actually because of the food, it is the Gluten perforating the intestinal lining, allowing the food in.  

Food is supposed to stay in the stomach and gastro intestinal system- not seep from the intestinal system into the blood stream.  Once odd food particles are in the blood stream, your innate super detective that protects you from foreign invasion- the auto immune system, will be alerted to this unusual invasion, and there you have it-  the creation of auto immune disease.

Winter is here, and so to are winters trusty companions the common cold & fluey viruses.  Whether you are a smoker or not- your respiratory system, like your immune system needs care and strengthening.
 
Natural antibiotic and anti-fungal herbs – herbs such as Astragalus, Echinacea, Elderberry, Nettle and Mullein.
 
Natural antibiotic and anti-fungal foods – garlic, onions, leeks, radishes, chives and kale.
 
Selenium from brazil nuts
 
Zinc from pumpkin seeds to strengthen the immune system.
 
Liquid fish oil, be super sure this is one product you only purchase from a practitioner.  Fish oils purchased from the supermarket, and even some health foods store, have been shown to be so low in omega 3, often even lacking the labels amounts.   Incorrect shipping transport and packaging protocols cause oxidisation to the oil, leaving it useless.  

Omega 3 oils from fish help to reduce inflammation in the bronchial tubes

Vitamin C. This water-soluble vitamin can provide additional protection against the oxidative effects of air pollution and smoke.

CoQ10 is a powerful antioxidant that can improve the use of oxygen at the cellular level.

Mushrooms! Cordyceps and reishi are just two Chinese medicinal mushrooms, useful in promoting optimal respiratory efficiency and protecting against chronic lung disease.

Vitamin D–  this fat soluble hormone may help prevent the cellular changes that promote lung cancer. 

As much as you can get Vitamin D out of Salmon, mackerel, tuna with small amounts in liver, cheese and egg yolks, Vitamin D3 is so powerful that it is one of the staple supplements in my cupboard.  The RDI for Vitamin D is grossly underestimated.

People are thankfully awaking up to the global conditioning and brain washing the television is attempting on all of us.
 
Enough of listening to the food industries message that grains are good for us. 
 
Enough of having your head in the sand that what is advertised to us must be good for us- its advertising!!!  Someone is making money off your trust in them, and they don’t give two hoots about your health.  
 
Coconut oil is a saturated fat, but unique type of saturated fat.   You see, fats are not as simple as they seem, fats are complex carbon chain structures, and it is these carbon chains which makes all the difference to they way our body will break down & use each type of fat.
 
If you listen to the main stream media, even some Dr’s, then you will be on a bum steer when it comes to fats, cholesterol and all manner of nutritional advice. 
 
It is the carbon chains which makes each fat different.  The medium chain triglycerides of coconut oil are what make coconut oil a healthy saturated fat-  an excellent choice to cook with. 
 
Medium chain triglycerides are short segments of healthy fats that the body seriously loves, uses for quick energy, and doesn’t store.  Did you read that- and doesn’t store!   In fact, this saturated fat actually speeds up metabolism. This makes this delicious tasting and smelling oil a great supplement to any diet whether you want to lose weight, build muscle, or just have more energy throughout the day.

We do not have to eat animal flesh to keep our nutritional status of protein up at a superhuman high.

There are many other protein rich foods that when combined and alternated give us the same nutritional quality as eating meat. 

You don’t need a bachelor of health science to know how to combine and alternate in a particular order, at a particular time of the day, in your white robe whilst facing the sun- it’s just not that hard.   Alternate your foods & don’t buy the same food every week.

Eat your protein at any time of the day, just as long as you get a good combination of 3 out of the 4 types of protein. 

What are the 4 types of protein?  Grains, nuts, seeds or legumes- easy!  

You can live a healthy vibrant existence without eating animal flesh- and your bowels will love you for it too!

  • Almonds
  • Bee Pollen
  • Goji Berries
  • Eggs- organic of course
  • Hemp Seeds
  • Inca Berries
  • Maca Powder
  • Pumpkin Seeds
  • Sprouts of any types
  • Spirulina
Exercise-  7 Benefits of Exercising in Nature:
  • Fresh air has more oxygen
  • Ocean air provides Iodine- great for the Thyroid
  • Greenscapes raise serotonin levels
  • Triggers primal regions of our brain and psyche
  • More sensory stimulation
  • Increases feeling of well being and lowers depression
  • Sun exposure increases Vitamin D levels to optimize hormones
 

Garlic is arguably the most therapeutic food on the planet, it is the Alliinase, an enzyme found in Allium vegetables such as garlic and onions that provide the powerful punch to the immune system that garlic does.

Fresh garlic contains an enzyme called alliinase, alliinase and the organosulphur compound alliin converts into its bioactive metabolite called allicin.  Allicin and its derivatives have been shown to possess phenomenal benefits to the human body- proving to have anti-cancer activities, including the induction of Phase 2 detox enzymes. 

Effects of allicin within the body are extensive, ranging from anti-arthritic, antibacterial, antiviral, antifungal, antimicrobial, antiparasitic, antithrombotic, and lipid lowering abilities.

There is another factor to remember- alliinase is destroyed by heat.  Crushing garlic before eating it activates it therapeutic qualities.  Alliinase and Alliin are in separate compartments of the garlic bulb for survival purposes- as a defence mechanism against pathogens of the soil.  The alliinase and alliin need to be crushed to produce the therapeutic component named allicin.   Research has shown that allowing garlic to stand for ten minutes after crushing it allows sufficient conversion of alliin to allicin.

In order to obtain the full therapeutic benefits of garlic, it is best eaten crushed and raw- in a salad for example.

Allium Vegetables include:

Garlic, green onions, leeks, onions, and chives. 

These vegetables contain an extraordinary range of phytochemicals and are the richest sources of what’s called organosulfur compounds.

When it comes to Nutritional Medicine, it is the little known phytochemicals within each plant fruit and vegetable that give your favourite foods their amazing and individual super powers.

Red onions are packed full of a Phyto chemical called Quercetin, in fact red onions are one of the best natural sources of quercetin there is.  Quercetin is a bioflavonoid that is particularly well suited for scavenging free radicals. Aside from its antioxidant properties, quercetin has been found to possess cancer fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. It has shown promising potential for preventing and controlling the formation of intestinal polyps, suppressing the rhinoviruses that are the underlying cause of common cold and inhibiting the replication of viruses including the herpes simplex virus that can cause cold sores.

Quercetin has also been shown to reduce the risk of stomach cancer: according to one study, half an onion a day could reduce the risk of stomach cancer by 50%.

In addition to quercetin, red onions provide allicin, which fights off regenerative diseases and fungi.  Allicin is a potent health-promoting compound that is found in onions and other members of the Allium family when the plant is crushed or chopped.  Allicin has been shown to promote cardiovascular health, prevent and treat cancer, and reduce high blood pressure. It has also been suggested that allicin could be helpful for people with dandruff due to its anti-fungal properties.

Chromium makes onions a great food to tackle insulin resistance

Onions are a rich source of chromium, a trace mineral that you will find in many weight loss products.   

We often forget the ingredients of supplemental formulas that have been capsulized or tableted for us are so easy to find in our common daily diet- and chromium is a great example of that.  Chromium can help to control blood glucose levels and is an essential component in carbohydrate, fat and protein metabolism.  

A lack of chromium-rich foods, such as onions, in diet may lead to insulin resistance and impaired blood sugar control and may increase the risk of cardiovascular disease and type 2 diabetes. There is some evidence suggesting that severe chromium deficiency may make weight loss more difficult or even cause weight gain.

Whole foods, serving you and your health needs.

Great for Acne too!

Ok so i have been wanting to do an article on apple cider vinegar for months- each week, sitting in consultation telling clients of the wonders it does for the gastro intestinal system, alkalinity of the body, shrinks stones- all stones- gall and kidney, apple cider vinegar works its magic on plaque build up in your arteries, helps digest food- the list goes on and on and “right!” i say to my self- I’m writing that article this week!… and the months go by.

But lately something has happened.   I recently had a couple of little sun spots on my face- my beach loving youth is so proudly starting to shine through, thankfully the lines are in all the smiley places, however those sun spots are not smiley spots- them’s there be Aussie sun loving damage.

So what to do- and do naturally?   Then it hit me!!  The bitter squinty thought of apple cider vinegar came over me…   ACV is fantastic for sun spots-  some may call them “a-hem” age spots.   Be sure you have real ACV.  True ACV is made by fermenting pressed apple juice until the natural sugar turns into vinegar.  The ACV you should use is the raw, organic, unfiltered, and unpasteurized kind of ACV.  Not the refined kind.  A good quality ACV contains the “mother” of vinegar- which is the cloudy stuff that sinks to the bottom of the bottle.  This substance contains the beneficial enzymes, bacteria, pectin and trace mineral that makes ACV so good for you.  Just remember to shake the bottle each time before using ACV to distribute the elements.  And you can easily make your own natural ACV- i suppose that is yet another article… or you could just get your “youtube on” to find out how- its easy.

So just what is it about ACV that makes it a powerhouse of a health?

ACV contains powerful alpha hydroxy acids to help remove dead skin cells and reveal a fresher and healthier complexion underneath- you can’t forget that all the fancy expensive lotions and potions you head to your department store for are all based on natural ingredients that they manufacture into something money making, so keep it basic, affordable and easy- use natures ingredients in their raw form like this- Apple Cider Vinegar.

Many expensive commercial face washes bang on about the tiny amounts of alpha hydroxy acids they’ve added to their products.  ACV is naturally full of much higher levels of AHA’s- of which are alive and ready to revive your skin.   The natural ingredients in commercial face products are actually dead and practically useless by the time they are processed and price tagged for you.  Consumerism, commercialism- its a sorry old world in some parts.

When you use ACV for age spots, apply a little-undiluted, directly onto the age spot with a cotton wool bud and leave for about 20-30 minutes once or twice a day before rinsing off.  Do it for about 6 weeks to see if you notice any improvement.  

It will help if you suffer with Acne and pimples also.  The Malic Acid which is formed in ACV gives it antibacterial anti-fungal and antiviral properties which help prevent acne and skin infections.  It’s also that list of “anti” actions that make is just so amazing for us internally.  Let’s not get off track into the benefits of positive gut bacteria- THE KEY, cornerstone if you will, to all good health.    ACV unblocks pores and allows skin to breathe properly, helping to balance Ph and preventing skin from becoming to dry or oily-  this makes it very effective in treating acne and pimples- and thankfully, it’s so affordable that any teenager can buy it from a health food store.  Remember, true ACV with the mother is most often best purchased from a health food store, supermarkets don’t generally have the best quality, nor even ACV that contains the mother tincture.  Let’s support this planet and yourself into becoming as consumer-less as possible.

Just remember when you do give ACV a go- it’s strong, so dilute it a little. It is very acidic and can damage the skin.   To make your own ACV toner, mix equal parts of ACV and water.  You can get creative with your ACV solution.  Try adding green tea or as i do- pure aloe vera gel.   After a while, when your skin gets use to it, you can gradually increase the concentration of ACV.  Be sure to shake the bottle before you use it each time.   To remove make up, simply use a cotton ball and wipe gently over your face- don’t get it in your eyes!  In fact perhaps don’t use it on your eyes, simply for stinging eye possibility if a small drop gets in.  Ouch!   In saying that, ACV is also great for the body.  If you suffer with acne on your back, you will see great results.  And to top off your ultra healthy, nutritive and truly replenishing skin care routine- that costs you next to nicks, id suggest coconut oil, an all over application of coconut oil!

Bone broth is considered one of the most nutritionally dense foods ever and an abundant source of amino acids.

Proline which goes on to make collagen & cartilage to support strong connective tissues, bones, beautiful hair, skin and nails.

Glycine which goes on to make glucosamine & chondroitin for strong knees and joints.

Glutamine for gut healing, healthy growth of intestinal lining, immune system stimulation and muscle building.

Rich in minerals, there are many testimonials to show those with brittle and broken bones & osteopenia, restoring their bone mass thru bone broth.

Marrow, considered a sacred energizing & regenerative food.

Gelatine, extracted from bone is of exceptional quality and has valuable healing properties to restore intestinal integrity and thus improve any gastro intestinal inflammatory diseases, IBS, peptic ulcers and acid reflux, thus increasing absorption of nutrients.

Bone broth slowly and gently extracts all of these valuable nutrients from the bone, making it a dietary powerhouse.  Bone broth can help anyone who experiences intestinal, immunological, inflammatory and autoimmune health conditions.

Components extracted from bone have a positive influence on the immune system and increase the number of disease fighting white blood cells. 

Bone broth has extracted much of the calcium, magnesium and phosphorus from the bone into a highly absorbable form and so adds valuable nutrients to promote bone formation in the womb, bone growth in children, bone stability and bone & cartilage repair in adults and elders.

Bone broth heals a leaky gut, reduces pains in the joints. 

 

 
All disease begins in the gut
Homemade bone broth:
 
Bone Broth – crock pot or slow cooker required

Organic marrow bone (thigh bone- the big one people get for their dogs).  Get the butcher to cut it into 2-3 pieces + 1 chuck bone- a length of back bone is desirable as it has more meat.  It is best to try and get bones that have some meat still on them to add flavour to the broth.  You may choose lamb, veal or beef.   Organic chicken carcasses may also be used.

Bake in slow oven at 120-150 degrees for approx. 30-40 minutes or until it smells well roasted.

Remove from oven, place in a slow cooker and cover with filtered water.

Personally- I add a big bunch of dried thyme & rosemary, a turmeric bulb – powder is fine if bulb isn’t available + 1 whole bulb of garlic- you can never have too much garlic!

Cook just below simmer or on low in your slow cooker for 24hrs.

Using two sets of tongs, or whatever is easiest for you, remove what meat and fat there is from the bone.  You can reserve meat in the refrigerator if edible.  I often give it to the next door neighbour’s dog or throw it out as I am pescatarian and there is hardly any.

Return the bones to the broth and keep slow cooker on low heat for a further 8-12hrs, filling the pot with more filtered water at this point- ensure water level is maintained throughout the process.  Remember- filtered water only. 

After 8-12 hrs remove everything from the hotpot leaving the watery broth behind.  Place the whole pot in the fridge.  This will harden a solid fat layer on the top of your broth.  After a few hours, remove the solid fat layer, which can be used in other cooking or discarded.

Strain the broth into jars.  Use the liquid alone as a nutritious broth or you may choose the broth as a nutritive base to your soup.

Unlike me, you may want to add the meat you removed, however a true bone broth fast is only done using the liquid.

The broth will usually last just 3-4 days in the fridge and no more.  It can be frozen for later consumption – I place it in single serve mason jars and remove it from freezer the night before I’m going to drink it.

You may also choose to freeze some of the initial broth so you can use it for a different soup later

Remember to add Himalayan salt or sea salt & fresh cracked pepper to taste
 

Where does your favourite fish originate-  Sydney Fish Market is not the answer.

A great way to see exactly where your fish is coming from, is by checking out the global Catchment area maps.  Knowing where your fish was caught and the waters it absorbed itself in before it hit your BBQ or dinner plate can bring peace of mind to those of us who are aware of the industrial pollution, radiation and general destruction that is occurring to our marine life and its waters. 

If you find yourself buying tinned fish, turn your tin over and have a look for the FAO Catchment Area. 

The Food and Agriculture Organization of the United Nations is a website dedicated to sustainable fishing.  Find out where particular species originate using species distribution maps, or use the species facts sheet to search your favourite ocean dweller by its taxonomic group.  Wild caught fish are far superior in quality and nutrient value than farmed fish.  Farmed fish are given anti biotics to prevent disease, fed grains and are not the standard of food you will find when eating wild caught fish.

You want to know if your fish is wild caught and where it is caught.  The FAO is a full and dedicated website to all things alive and seagoing!

Check out the catchment areas near you!

http://www.fao.org/fishery/area/search/en

Americans are get sicker & fatter, more than any other industrialized country, with Australia not too far behind them.  Chronic illness increased in the mid 90’s, in fact doubled for many reasons- predominantly due to the food people are eating.  30-50 years ago we didn’t see the illness we do today, so what is it that some first world citizens are doing differently?

One of the things that has changed is the genetic engineering of our food supply.  A lot of the foods we are eating are not eating foods in their whole form any more.   Scientist are taking genes from one species and forcing them into the DNA of other species- and it is not just the food industry- scientists are genetically crossing a spider and a goat- they have spider genes that they put into goats in the hope that they can milk from the goat to make bullet proof vests- whaaat? Yep! 

Genetic modification is not new- Americans have been eating GMO food for 20 years now.   In Australia we are hearing more about GMO foods thanks to the media- perhaps you have seen the odd “March against Monsanto” advert on Facebook?  Monsanto are a company whom support GMO foods.   GMO foods are herbicide (amongst other poisons) tolerant- you can spray them, drench a seed with a herbicidal poison to keep the bugs away, and the seed will not be damaged!  If a bug does eat them- the seed breaks open in the stomach of the bug and kills the bug!  This is Fantastic to get a full and undamaged crop of corn or whatever you may be farming, but how does this affect the average consumer whom then eats those same seeds from Genetically Modified crops?

Since the mid 90’s Doctors have also noticed the increase in gastro intestinal problems.  

Genetically modified foods such as grains that have been sprayed will destroy the insects that try to eat them, those same grains are then eventually ingested by humans and are destroying our gastro intestinal system.   So not only do the proteins of Gluten (found in some grains) destroy the mucous membranes of our gastro intestinal system, the poisons sprayed onto genetically modified crops also breakdown our gastro intestinal system.  And this is just the beginning-  with this breakdown of our gastro intestinal walls, comes the breakdown of our immune system and internal micro flora.   GMO is devastating for the human species.

The increases in Asthma, eczema and allergies is all in part due, to the destruction of our gastro intestinal system.  If you would like to watch a great documentary on the crippling effects that GMO foods have, is having and will continue to have on our species as humans- how GMO foods can change our genetic DNA as a species- that is, change our DNA, change the micro flora (immune system) in our gut, which will in turn alter the way we literally think and feel- change our thought processes, then i recommend you find yourself a copy of Genetic Roulette!  And if you can afford it- buy Organic or even partially, if you are busting your backside trying to get by in this world as it is, and cannot afford organic, be sure to spend time in washing your produce when you bring it home.

Wild caught fish have lived a life grazing on sea life- namely algae.  Algae is a super nutritious living plant that gives Salmon its pink colour and antioxidant benefits. Apart from the fact that the humans of this planet are quickly over populating our fine globe at an absolutely unsustainable rate (mistakenly thinking there is nothing better to do perhaps?) There are many reasons to get your head around why eating a few vegetarian meals each week are not only good for us on a physical mental emotional and cellular level, but almost an environmental necessity given the cataclysmic ways some trawlers fish the ocean.

Super trawlers have nets that span 13 football fields- that’s American Grid iron fields.  One trawler-with a net 13 football fields in size.  And the number of trawlers is jaw dropping.

If you are going to eat Fish- eat it mindfully.    But please remember- ultimately, when reading the facts below, a predominantly plant based diet is the best- best for you, the planet and all its creatures.

Pros and cons to eating Farmed and Wild Caught Salmon. 

Wild Caught:

  • Wild Salmon survival rate from egg to adult is 1-2%
  • Declining populations threatened by fishing and habitat degradation
  • Live and dead fish are an important part of stream and ocean food chains
  • Sea birds and marine mammals caught and killed during harvesting/trawling activities
  • Wild caught fish have a pink flesh from a diet of shrimp algae and krill.  Farmed fish are fed pellets to give them colour- and often those pellets are made of grains and soy products?!  Whaaaat?!
  • Higher levels of beneficial Omega 3 fats and lower levels of saturated fats

Farmed:

  • Prone to outbreaks and spread of bacterial viral and parasitic diseases
  • Concentrated levels of fish waste because unfavourable algae blooms and low oxygen ‘dead zones’
  • Higher levels of PCB’s dioxins pesticide and other toxic chemicals
  • Naturally grey flesh of farmed salmon is coloured with artificial dies- artificial dies!  I.e. farmed fish are fed that far from their natural diet that they don’t even colour up to be the rich pink colour Salmon should be.  They are fed Pellets as mentioned above.
  • Farmed fish are less expensive (no surprises why) and more widely available to consumers.
  • Survival rate from egg to adult 80-90%.   

As you can see, we humans are going to dredge the sea of all its resources if we keep eating and breeding like to do. However, you can also see just how unfavourable eating “sustainable” farmed fish is.  Answer- more plant based/vegetarian meals in your week.  They are full of flavour and from the bottom of my heart can’t express just how amazing the taste of vegetarian meals can be.
 


Try this energy boosting- protein containing Salad.

Radicchio, fennel and Orange Salad with Tahini Dressing

Radicchio is a member of the chicory family- so you are still getting your “greens” in this recipe.  Full of antioxidants, Selenium, Folate and many other Vitamins- including A C & E.   Bitter and sweet flavours blend well in this textured thrill gustatory pleasure!

Ingredients:

  • 1 Medium Fennel bulb
  • 1 Large radicchio
  • 1/2 Cup of chopped walnuts
  • Ground pepper
  • 3 mandarins- peeled and sectioned.

Please use organic- chemicals used by farmers sink right into fruits, especially citrus- so wash them all you like (and i strongly recommend you do) but those chemicals are within your fruit and veg and not really going anywhere once saturated back at the farm!       
 
Method:
Chop fennel and radicchio.  Mix together with Mandarin slices and walnuts
Pour dressing over salad mixture and toss. top with a generous grind of your pepper corns
 
Maple Tahini Dressing:

  • 3/4 Cup tahini
  • 1/2 Cup water
  • Juice from 1 lemon
  • 2 teaspoons of fresh ginger- grated
  • 3 Tablespoons maple syrup or liquid stevia
  • Pinch of Sea Salt

Whisk all dressing ingredients together
Pour over your vegetables and mix well.   Refrigerate for 30 minutes to let flavours blend.