Sweet Gold – Sweet Potato

Sweet Gold – Sweet Potato

Household favourite, sweet potato is more than just a delicious addition to any meal or sweet treat. The golden root vegetable holds an abundance of phytonutrients. From its skin, deep into its sweet flesh.

It holds the phytochemical antioxidant anthocyanin within its skin, responsible for its ability to reduce oxidative damage and increase the absorption of the all-important vitamin A. Prevention of oxidative damage has been shown to reduce carcinogenic activities, inflammation and fight fatigue.

There has also been research demonstrating great promise in its ability to address alcoholic fatty liver and cholesterol induced atherosclerosis, what a powerhouse!

Sweet potato around the world

In Asian countries such as Japan, sweet potatoes are praised for their benefits in the treatment of diabetes and some cancers. Sweet potatoes have also been used in some countries to encourage weight loss and in support of hormonal replacement therapies, awarding to the vegetables phytoestrogen content.

What have we learnt?

Sweet potato is utilised around the world as a dietary support for:

Alcoholic fatty liver disease (AFLD)
Cholesterol and atherosclerosis
Diabetes management
Weight loss
Vitamin A deficiencies

What else is sweet potato good for?

The bright golden/orange colour of the humble sweet potato gives us clues as to its high antioxidant content, specifically beta-carotene. Antioxidants are essential for the healthy function of almost every system in our body, including the repair of new skin cells for a beautiful, glowing complexion.
The skins and flesh of sweet potatoes are also fantastic sources of fibre and complex carbohydrates which help to sustain energy, keep us feeling fuller for longer and regulate bowel motions.
Apart from vitamin A, sweet potatoes are rich in other vitamins and minerals that sustain our energy levels ensure a healthy nervous system.

A versatile gift from nature

Sweet potatoes can be prepared and enjoyed in many ways. Its versatility lends itself to both sweet and savoury meals.

Some examples include:

Sweet potato savoury muffins

Vegetable Lasagne (layer baked sweet potato in place of pasta)

Sweet potato brownies

Sweet potato fish cakes

Vegetable burger patties

Baked sweet potato chips or wedges

Warming sweet potato soups

Stuffed sweet potato

Sweet potato bubble and squeak mini hash browns

April 19, 2018July 23, 2018

Goss on Detox – Is it for you?

Fatigue, Bowel Irritation, Bloating, Gas, Food Sensitives, Tummy Cramps

Bad Breath, Allergies, Abdominal Pain, Excess Fluid, Eczema, Dermatitis

Do any of these sound like you?

A detox may be your key to ridding these uncomfortable bodily ailments.

First of all.. what are toxins?

Toxins are poisonous substances produced by almost everything we come into contact with…

The Importance of Detoxing

Our body has an amazing natural ability to process and eliminate toxins within itself. These toxins can come from a range of environmental sources, such as, breathing in chemicals, pollution, heavy metals, harmful cosmetic products, alcohol, parasites, food and medications. Toxins may also be the result of natural chemical reactions within our body- that is right, we produce our own toxic materials.

When we are exposed excessively to environmental toxins, our body struggles and is unable to keep up with the processing and eliminating. Much like when a machine is over worked, it either stops output altogether or slows down to become inefficient.

What do we do to encourage detoxification?

To counteract this breakdown, we need a steady balance of dietary:

antioxidants -specifically zinc, copper, vitamin C, glutathione
nutrients – such as amino acids, vitamins B
minerals magnesium and iron

These dietary inclusions with help to nurture our detoxifying organs.

The main organs of detoxification being the liver, kidneys, skin and lungs.

*note- everyone’s requirements for the mentions vitamins and minerals vary as each person is unique. If the diet holds variety and nutritional substance, additional intakes of these may not be necessary.

Other non-nutritive detoxing aids may be:

Intermittent fasting – fasting allows the digestive system to catch a break and work on waste elimination.
Exercise – sweat is not only a strategy to cool our body down but it releases toxins through our skin. Exercise also helps to circulate toxins to the appropriate organs for effective detoxification.

What could the consequences be if we don’t assist our body to detox?

Without these dietary supports we may develop consequential:

gastrointestinal problems
chronic fatigue
aches and pains
skin conditions (eczema, psoriasis, dermatitis)
weight gain
immune breakdown
mood disorders (depression, anxiety, irritability, rage)
learning and behavioural issues
neurodegenerative disorders
neurological complaints
poor cardiovascular health
fatty liver
hormonal dysregulation
fibromyalgia
triggering of autoimmune conditions

How do our organs detox?

Our skin sweats out toxic materials, sheds, causes other eruptions to pushes them out through pimples and acne – ever had a breakout after a big night or wondered why we sweat with fever?

Our kidneys send toxins our through our urine – this is one reason it is vital to drink plenty of water throughout the day.

The liver processes materials and excretes through the urine, skin and faeces. It is our most important organ of detoxification as almost everything we eat, drink, inhale and put on our body is sent through our liver.

Our lungs send out Co2 gases from our blood and lungs.

The digestive tract eliminates toxic foods by promoting vomiting, diarrhoea or normal bowel motions.

Because our body relies on us to get arm it with the appropriate tools for effective detoxification it is important to ensure we are consuming sufficient amounts of healthy fats, lean proteins, fruits, vegetables and fibre to enhance and optimise its detoxing functions. Some great detoxing and antioxidant foods include:

asparagus
fresh beetroot
granny smith apples
ginger
turmeric
green leafy vegetables
lemons, grapefruit
garlic
green tea
capsicum
cucumber
broccoli sprouts
nuts and seeds

Include these into your daily routine and watch the magic happen!

April 6, 2018July 23, 2018

Gut Health: Our Gut and Brain Talk to Each Other

Our gut and brain are more connected than we think

Nutritionists, Naturopaths and Psychologists alike are discovering the power of what is now called the gut-brain axis and the role our gut health plays in mental health.

Did you know we host an entire nervous system in our gut?

Even more fascinating is that this nervous system sends signals to our brain and the brain responds, sending signals and messages back to the gut!

This means, under times of high stress, our gut health can often suffer the consequences, presenting as:

IBS, gas, bloating, constipation
Weight gain, weight loss
increased or decreased appetites
blood sugar spikes and dips
even vomiting and diarrhoea

Similarly, when we stress our gut by:

putting the wrong foods in
contract a parasite
drink alcohol
take excesses of medications
cause alterations to our protective healthy gut bacteria

Our gut signals these stress messages to the brain and it responds by sending unpleasant chemical reactions around the body, often resulting in:

anxiety, depression, irritability
aches and pains
sleeplessness
hormonal alterations
blood sugar dysregulations such as hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar)
and more.

To protect ourselves from these resulting complications, we require a diet high in:

prebiotic fibres
balanced protein and low GI carbohydrates
minimal saturated fats
generous amounts of essential fatty acids (healthy fats)
minimising alcoholic beverages and non-prescription medications

These will all greatly reduce gut-brain axis complications from impacting on our quality of life, leaving us to live a healthy happy life!

March 15, 2018July 23, 2018

Fudgy Choc-Banana Brownies (flour free)

These deliciously easy to make flour free fudgy brownies require just 4 ingredients!

At approximately 100 calories per flour free brownie and a whole lot of goodness including:

magnesium
antioxidants
potassium
healthy fats
low GI carbohydrates
protein

These sweet treats are the perfect 3pm pick-me-up…
Find that spring in your step when the afternoon slump hits!

It is important to snack smart. Foods that support and regulate healthy blood sugar levels will ensure you continue on your way feeling content, headache free and full of the kind of energy that lives on throughout your busy day.

A good quality snack should not be high in refined carbohydrates and saturated fats but it should contain a healthy balance of quality healthy fats, carbohydrates and proteins.

Simple Fudgy Choc Banana Protein Brownies (flour free) Recipe

3 medium, overripe bananas (the riper they are the sweeter they are)

1/2 cup smooth pure almond butter, or any other pure nut butter (no added salt, sugar or nasties)

2 tablespoons cacao powder

¼ cup Prana Chocolate Protein

How to prepare and cook your brownies

Preheat your oven to 180 degrees Celsius, line and grease a small loaf pan.

In a microwave friendly bowl or small saucepan on the stovetop, melt the almond or other nut butter. In a large glass or metal mixing bowl, add banana, nut butter and cacao powder and mix well with a beater (if you have a kitchen aid use this to mix for a smooth consistency).

Transfer the brownie mixture into the pre-greased pan. Bake in the preheated oven for approximately 20 minutes or until cooked through. Remove the brownie from the oven and allow to cool before slicing into pieces (this will ensure it holds together).

Cut into approximately 12 slices and store in the fridge for later enjoyment.

Why else are these brownies so awesome?

They:

contain no added sugars, refined sugar free (all the sweetness come from the natural sugars in the bananas and the stevia in the protein powder)
have no nasty additives
contain no added saturated fats (just the healthy fats contained in natural nut butters)
are dairy free, meaning they are vegan friendly
gluten free, meaning they are perfect for coeliac and gluten intolerant (ensure that you select only products that are labelled gluten free if coeliac)

March 9, 2018July 23, 2018

Garlic & Chive Aioli

How good is aioli with some delicious oven baked sweetpotato fries!

Try this amazing aioli recipe. Believe it or not, homemade aioli can be healthy..

How you ask? Well the yolks of eggs and olive oil offer some amazing anti-inflammatory benefits and add to your daily healthy fat intake.

Egg yolks themselves provide a sturdy amount of B1, Zinc, Calcium, Iron, B6, Folate, B12 and vitamins A, D, E and K.

Olive oil boasts antioxidants to reduce tissue damage, skin health (keeping us looking fab and with moisturised plump skin), protect heart and cardiovascular health, is anti-inflammatory to reduce pain, inflammation and tissue damage and offers Vitamins E and K.

So get that oven baked chip and dig in!

Garlic & Chive Aioli

1/4 tsp Himalayan/Celtic Salt

1/2 Lemon Juiced

4 Garlic Cloves (hint* roast them and it will taste even better!)

300mL good quality olive oil

bunch chives chopped small

1 tbsp. Dijon mustard

1 whole egg

Place garlic, mustard, egg and chives in a processor/blend bowl. Process or blend until combined (roughly 10 seconds).

keep the motor running and slowly had the oil over the top until combine (approx. 2 mins) – be careful to add this very slowly.

The mixture should begin to thicken, once thickened stop the machine and add the lemon juice and salt and pulse. If mixture creeps up the side, use a spatula to scrape it down. Pulse a second time until nicely combined, smooth and thick. Leave aside for half and hour before consuming. Place remaining mixture in a glass jar and place in the fridge for up to one week.

March 8, 2018July 23, 2018

March is Endometriosis Awareness Month

March is

Endometriosis Awareness Month

Endometriosis: It is more common than you think

What is Endometriosis?

Endometriosis is the abnormal growth of endometrial tissue (the tissue normally inside of the uterus) in places outside of the uterus.

How many women are affected?

This female menstrual condition affects one in ten women worldwide and has no medically recognised cure or prevention.

What are the symptoms?

Symptoms that endometriosis sufferers experience include:

– Painful, cramping periods

– Heavy periods

– Irregular cycles

– Bloating

– Fatigue

– Anxiety/Depression

– Painful sexual intercourse

– Pain and cramping during bowel movements and/or urination

– 30-40% of women with Endometriosis have trouble conceiving

– Lower abdominal and lower back pain

– Diarrhoea/constipation

– Low iron levels/anaemia

– Bloody urine during menstruation

An every day struggle

Endometriosis affects the lives of those who suffer dramatically, in all aspects of life. Imagine living day in day out with fatigue, anxiety or depression, anxiety over the anticipation of having painful sexual intercourse with your partner, the stress of infertility or troubled conception, alternating between diarrhoea and constipation and living through the weakening pain.

What supports are available?

Because many of the complaints of endometriosis are linked with hormonal patterns and inflammation, some nutritional treatments may prove effective in treating and lessening symptoms of the warriors who suffer with this debilitating condition.

Endometriosis month was created to generate awareness for the warriors of the condition and strive for more research into its future treatment. Support groups are available to all the strong women living every day with Endometriosis. Fight like a woman ladies!