This week on my warmly nourished facebook page we looked at so many areas to detox and NOT a single one was diet related. I think that is a record for me. I wanted to show you that there are many forms of detox and in our modern, fast paced lives we maybe be missing out on the really good stuff. Some simple ideas (#simpleysimple2017) for life changes; go for a walk and leave the mobile phone at home, sit in a park and listen to the birds and other sounds around you – it’s not all white noise.
Today I am getting to the toxins that invade our diets and feed disease instead of good health. I’ll share some of my favorite ways to take toxins out of the diet – below #5. First let me remind you of what we covered during the week.
I’ll back track for you:
(1) Monday I raised the idea of detoxing from our mobile phones at night. I turn my phone off for 12 hours per day, from 7/8 pm to 7/8 am. I love that I can do this and feel more relaxed and know I am getting a better nights sleep.
(2) Tuesday I shared the impact negativity has on our health and how important positive feelings are. Thinking and feeling for health!
(3) Wednesday I shared ideas to detoxing from your busy life. Here are some great tips, I love them all and practice some ….wish I could get to all 21.
Slowing down less busy
(4) Thursday I shared the chemical impact of commercial cleaning products on your health. The average household contains about 62 toxic chemicals, say environmental experts. Ingredients in common household products have been linked to asthma, cancer, reproductive disorders, hormone disruption and neurotoxicity.
(5) Friday, today, its about Removing Toxins from the diet…ease into these changes and see how you feel. These are toxins I have chosen to remove from my diet.
(a) Remove white sugar from your diet as soon as you can. Sugar has no:
- no nutrients
- no protein
- no healthy fats
- no enzymes
Its a substance that is devoid of health giving with huge impact on your body:
- Stresses the Liver: “When we eat fructose, it goes to the liver. If liver glycogen is low, such as after a run, the fructose will be used to replenish it (3)however, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen. When this happens, the liver turns the fructose into fat (2). Some of the fat gets shipped out, but part of it remains in the liver. The fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (4, 5, 6).”
- Increases Bad Cholesterol and Triglycerides (source)
- Can contribute to Leptin Resistance (and then weight gain, cravings, sleep trouble, etc) – source
- Creates an addictive sugar response in the brain (source)
- Doesn’t fill you up and instead encourages you to eat more
(b) Focus on eating REAL FOOD that hasn’t been messed with. What I mean is food that doesn’t have a list of ingredients like fresh vegetables and fruit that are in their whole form or products that have a short list of ingredients – and a list of things you know with NO numbers. These products tend to be around the outside aisles of the – grocery store/farmers markets/and your local green grocer – and not in the centre aisles. There is an old saying
“If your Grandparents didn’t recognize it as food then stay away from it”
(c) Limit acidic foods from your diet. An overly acidic condition weakens the body and can become dangerous. Our body requires a slightly alkaline condition to function well. Blood, for example, needs to be at 7.4 pH. A shift in blood pH of just 0.2 could result in death. Obviously, the body does not want to die, so it is forced to borrow minerals (calcium, sodium, potassium and magnesium) from vital organs and bones to neutralize the acid. A balanced body that is not highly acidic makes it easier for cells to cleanse out waste and toxins. Thus, a balanced alkaline pH will help in protecting the cells in your body and may discourage the growth of cancer cells, inflammation in joints, and help keep your bones strong. Foods that are highly acidic include –
- artificial sweeteners – like equal
- certain dairy products like milk
- over consumption of red meat
- processed oils – vegetable oil, corn oil, soybean oil, rice bran oil
- margarine – normally made from processed oils
- processed foods
- processed meats – bacon,cold cuts
- sodas and other sweetened beverages
I feel like I have spoiled all your fun…. All I can suggest is to go easy on acid forming foods, limit them and swap in fresh fruits and vegetables to help restore your bodies ph levels.
Raspberries, not just a good looking tasty burst of flavour they have history too.
They are a member of the rose family and are believed to be native to Alaska and Northern China. The berries vary in colour and the fruit can be black, purple, red and white. As you can guess, the darker the fruit the more antioxidants it contains. What you will typically see is the red variety. What I love is that as far back as 4 A.D the leaves were made into teas and various parts of the plant were used for throat gargles, morning sickness remedies, and digestive cures.
Anti-cancer benefits of raspberries have long been attributed to their antioxidant and anti-inflammatory phytonutrients. In animal studies involving breast, cervical, colon, esophageal, and prostate cancers, raspberry phytonutrients have been shown to play an important role in lowering oxidative stress, reducing inflammation, and thereby altering the development or reproduction of cancer cells. But new research in this area has shown that the anti-cancer benefits of raspberries may extend beyond their basic antioxidant and anti-inflammatory aspects. Phytonutrients in raspberries may also be able to change the signals that are sent to potential or existing cancer cells. In the case of existing cancer cells, phytonutrients like ellagitannins in raspberries may be able to decrease cancer cell numbers by sending signals that encourage the cancer cells to being a cycle of programmed cell death (apoptosis). In the case of potentially but not yet cancerous cells, phytonutrients in raspberries may be able to trigger signals that encourage the non-cancerous cells to remain non-cancerous.
Improve Management of Obesity
One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat.
How to buy, store and use these little gems!
Raspberries are very perishable, they should only be purchased one or two days prior to use. Choose berries that are firm, plump, and deep in colour, so please check the whole package and look on the bottom to avoid fruit that might be soft, mushy, or moldy. And where possible, purchase certified organic.
Here are some storage tips for you. When you get the berries home, remove them from their package and pick out any soft or moldy fruit. Place the Unwashed berries back in their original container or in a glass container and store in the fridge. Raspberries can be stored in your fridge for 2 to 3 days due to how perishable the fruit is. Good news is you can also freeze them. Wash them carefully and then pat dry with a paper towel. Arrange them in a single layer on a flat pan or cookie sheet and place them in the freezer. Once frozen, transfer the berries to a heavy plastic freezer bag or plastic freezer container that can be sealed and return them to the freezer where they will keep for up to one year.
Some of my favourite ways to enjoy Raspberries:
- One or two at a time from a bowl
- Base for a fruit pie or crumble
- Base for Soufflé
- Pretty and pink smoothie
- Mixed into a brownie mixture and baked
- Smashed and added to cookie dough or muffin batter
- Smoothie bowl – recipe to follow tomorrow so look out for it.
This week I have been exploring the key reasons you want to ensure you are getting good levels of potassium in your diet (https://www.facebook.com/warmlynourished/). Its wonderful to know that this vital mineral is naturally contained in most of the foods we eat. The trick is eating whole foods and not packaged foods which also contain a great deal of sodium.
To end this weeks discussion, I am leaving you with one of my favorite recipes, a dip. The classic Mexican guacamole – which is made with avocado, a rich source of potassium and to it I add tomato also a good source. The combination is perfect for parties and of course Mexican food night at your place with other homemade Mexican food goodies. I hope you enjoy it!
Salsa and Guacamole recipe - Potassium
- Salsa Fresca
- 2 medium tomatoes, finely diced (you can remove the seeds)
- ½ white onion, finely diced
- 1 – 2 Jalapeño peppers (small green chilies with medium heat) seeded
- ½ cup chopped fresh coriander
- 1 lime juiced
- 2 tbsp. olive oil
- pinch ground cumin
- pinch of salt ( or to taste)
- 1 med avocado – flesh and seed removed from skin (reserve the seed)
- Juice from ½ of a lime cheek – you might need more
- 1 clove garlic, finely minced
- ½ to 1 quantity Salsa Fresca (tomato salsa)
Make it like so....
- To Make the Salsa Fresca:
- Combine all the ingredients. Can be made a up to 2 days ahead of when needed. Note, you can increase the heat by using hotter chilies like habanero.
- To Make the Guacamole
- Combine the avocado flesh, lime juice, and salsa. You can do this with a potato masher, mortar and pestle or use your HANDS (best tool). Adjust seasoning according to your taste.
- Add more salt, lime juice or chilies.
- Transfer to your serving bowl and add the seed to the centre before covering. The seed helps the avocado from discoloring. Allow to set for 30 minutes or longer to develop flavour.
Iron to the Core – Dragging your self out of bed….heavy monthly periods…..cold hands and hands and feet…..desire to eat ice, dirt or clay….. Well if you are anything like me, you might be suffering from Anemia.
About 15 years ago I started to notice a few changes that had major impacts on daily life, the first was excessive bleeding during my monthly period. My periods got heavier each year and the length of my cycle was out of wack. I was struggling to get out of bed every morning and generally felt flat. Each year my blood test indicated I was boarder line anemic and asked to take supplements. Then one year I tipped the balance and was sent to a specialist who determined I had and uterine fibroids. I had the fibroids treated and my iron levels went back up to a normal level. What I do now is each a balanced diet with a wider range of Iron rich foods to ensure I keep my iron level up. Foods I include are: dark green leafy vegetables, fish, shell fish, lean meat, eggs, seeds – pumpkin seeds, nuts, and some dried fruits, beans and legumes. Additionally I include sources of Vitamin C which helps us absorb our iron.
What Causes Iron-Deficiency Anemia?
The medical cause is not having enough iron in your body, which causes iron-deficiency termed anemia. The common reasons for lack of iron usually is due to blood loss, poor diet, or an inability to absorb enough iron from food.
Inadequate iron intake – poor diet – Eating too little iron rich foods over an extended period can cause a shortage in your body. There is a wide range of foods that are good sources of iron, and include meat, fish, shell fish, eggs, beans, nuts and seeds, and dark green leafy vegetables are high in iron. Because iron is essential during times of rapid growth and development, pregnant women and young children may need even more iron-rich foods in their diet.
Blood loss due to menstruation – In women of childbearing age, the most common causes of iron deficiency anemia are heavy menstrual bleeding and blood loss during childbirth.
Internal bleeding – Certain medical conditions can cause internal bleeding, which can lead to iron deficiency anemia. Examples include an ulcer in your stomach, polyps in the colon or intestines, or colon cancer. Regular use of pain relievers, such as aspirin, can also cause bleeding in the stomach.
Inability to absorb iron – Certain disorders or surgeries that affect the intestines can also interfere with how your body absorbs iron. Even if you have enough iron in your diet, your body may not be able to absorb it. This can happen if you have intestinal surgery (such as gastric bypass) or a disease of the intestine (such as Crohn’s disease or celiac disease). Also some prescription medicines that reduce acid in the stomach also can interfere with iron absorption.
Who is at risk for iron deficiency anemia? Anemia is a common condition and can occur in both men and women of any age and from any ethnic group. Some people may be at greater risk for iron deficiency anemia than others. These include:
- women of childbearing age
- pregnant women
- people with poor diets/ or vegetarians who don’t replace meat with another iron-rich food such as:
Key Dietary Sources of Iron
Legumes: lentils, soybeans, tofu, tempeh, Lima beans
Grains: quinoa, fortified cereals, brown rice, oatmeal.
Nuts and seeds: pumpkin, squash, pine, pistachio, sunflower, cashews, unhulled sesame.
Vegetables: tomato sauce, swiss chard, collard greens, spinach, kale
- infants and children, especially those born prematurely or experiencing a growth spurt
- people who donate blood frequently
If you’re at risk for iron deficiency anemia, start talking with your your doctor and monitor by having a blood test. Additionally, review your diet and look for ways to add iron rich foods in.
What are the symptoms of iron deficiency anemia? The symptoms of iron deficiency anemia can be very mild at first, and you may not even notice them. Most people don’t realize they have mild anemia until they have a routine blood test. The symptoms of moderate to severe iron deficiency anemia include:
Affects of Anemia on the human body
- general fatigue
- pale skin
- shortness of breath
- strange cravings to eat items that aren’t food, such as dirt, ice, or clay
- a tingling or crawling feeling in the legs
- tongue swelling or soreness
- cold hands and feet
- fast or irregular heartbeat
- brittle nails
How is iron deficiency anemia diagnosed? A doctor can diagnose anemia with blood tests. The most common one is Complete Blood Cell test (CBC).
A CBC test is usually the first test a doctor will use. A CBC test is often performed as part of a routine physical examination. It’s a good indicator of a person’s overall health. It may also be performed routinely before a surgery. This test is useful to diagnose this type of anemia since most people who have an iron deficiency don’t realize it.A CBC test measures the amount of all components in the blood, including:
- red blood cells (RBCs)
- white blood cells (WBCs)
The CBC test provides information about your blood that is helpful in diagnosing iron deficiency anemia. This information includes:
- the hematocrit level, which is the percent of blood volume that is made up of RBCs
- the hemoglobin level
- the size of your RBCs
A normal hematocrit range is 34.9 to 44.5 percent for adult women and 38.8 to 50 percent for adult men. The normal range for hemoglobin is 12.0 to 15.5 grams per deciliter for an adult woman and 13.5 to 17.5 grams per deciliter for an adult man. In iron deficiency anemia, the hematocrit and hemoglobin levels are low. Also, RBCs are usually smaller in size than normal.
Other tests – Your doctor might order additional blood tests to determine how severe your anemia is and help determine treatments. These blood tests will provide additional information such as:
- iron level in your blood
- RBC size and color – RBCs are pale in color if they’re deficient in iron.
- ferritin levels – Ferritin is a protein that helps with iron storage in your body. Low levels of ferritin indicate low iron storage.
- total iron-binding capacity (TIBC) -Transferrin is a protein that transports iron. A TIBC test is used to determine the amount transferrin that’s carrying iron.
Tests for internal bleeding – If your doctor is concerned that internal bleeding is causing your anemia, additional tests may be needed. One test you may have is fecal occult test to look for blood in your feces. Blood in your feces may indicate bleeding in your intestine.
If you think you are iron deficient, please speak with your doctor and determine if you are Anemic. A simple blood test will tell help you on your path to feeling better.
Oh and include iron rich foods to your diet daily! Need some recipe ideas… Here is one of mine
nut and dairy free pesto
I hope this finds you well and enjoying what 2017 has to offer so far. This year I am focusing my energy on simple and meaningful activities which will have very positive outcomes – for me and I hope you. I am calling this #simplysimple2017. In my life this will focus on de-clutering my kitchen, removal of harmful cleaning agents, using glass and glass jars for food storage, limiting my social media viewing, turning off technology by 8pm, and getting back to reading for pleasure. For you – Welcome to 2017, the year to start working toward creating a simply simple well nourished life.This year Warmly Nourished is expanding our offering alongside what we offered last year. So what will Warmly Nourished be up to? Glad you asked and here is a sample of what is on offer for you during 2017:
Community Dinners and Events
(1) Our seasonal dinners @ Asquith Family Chiropractors are back with the Autumn Dinner kicking things off on 10th of March. We have been running these dinners since Nov 2015 and they just keep getting better. Here’s the link to Eventbrite to book in: https://www.eventbrite.com.au/e/autumn-2017-dinner-tickets-31700275377?aff=efbevent
(2) New concepts for community meal sharing are under review so stay tuned!
(3) Health talks and workshops, these will cover a whole range of health topics so look out for them and I always post them on social media.
The first work shop is scheduled for Saturday 8th of April in Mosman.
Warmly Nourished Cooking Class
Getting ready for my cooking class students
Ole Mexican Cooking Class shared meal
Late last year I had the opportunity to offer cooking classes in a great location in West Pymble. Sadly I have to find a new location for this year’s classes. So stay tuned to WHEN and WHERE.
Ah and now for the WHAT. I have received some great feedback and requests from you and have now included these ideas into this year’s selection, plus one I am very passionate about:
(a) More knife skills and basic prep and cooking for one OR two people
(b) Healthy fun treats for lunch box and after school
( c) Healthy theme meals to create a full dinner party
(d) Small dishes…healthy finger food ideas
(e ) soup and salad meals
(f) Creating your own fermented foods at home (passionate about this one)
When I have the new venue sorted out I’ll share the calendar with you. Question, are Sunday’s still good for you or would you like me to mix it up a bit? Please let me know.
Working with Patricia 1:1
I really want to help others explore their own kitchens so I am promoting my introduction package cooking with me in your own home. If are interested OR want to share this with someone else please let me know. The package could include more than one person, so you could create a mini fun lunch with some friends.
In addition to this, I am also offering (1) fun tour of your favourite grocery store and show how you can eat healthy without changing you shopping patterns (2) pantry make over ( 3) and of course my signature 1:1 health coaching program – Unleash Your New Life Today and 1:1 Healthy Food and Kitchen Tune-up
I am looking forward to working with you this year and I am sure you will find the right program offering for you! To see more of what I do, please visit my web site: https:www.warmlynourished.com and stay in touch. I also have a daily blog on my FB page https://www.facebook.com/warmlynourished/ .
Have a wonderful 2017!! And if you want to use this hash tag #simplysimple2017