HEMP: What’s all the fuss?

Hemp is a member of the cannabis family… but NO it will not make you ‘high’.

It is because of its association with getting high that hemp was once banned for consumption in Australia and some other countries.

Despite this, it has now been approved for safe consumption in Australia under the Foods Standards Code, provided the product is confirmed to have low-psychoactive properties.

Research has in fact shown that hemp actually boast some pretty ‘Superfood-Like’ properties and may benefit our health in several ways.

What do hemp seeds taste like?

Hemp seeds have a slightly nutty flavour, but this is very subtle. They really do not taste like much at all. They do however, offer a nice texture when sprinkled over your foods as they have a crispy outer shell.

What nutrients do they offer?

Protein

Hemp seeds are approximately 25% protein, with most of the essential amino acids that our body requires to function at its best. Not only does this protein support the growth and repair of our muscles but it regulates our immune system, connective tissue including hair, skin and nails and keeps us feeling fuller for longer.

Healthy Fat

They also pack a health punch of omega-3 fatty acids. Omega-3 fatty acids reduce every day inflammation and inflammation associated with pain conditions such as PMS, arthritis, headaches and much more. They also support healthy brain function, regulate healthy cholesterol levels and keep our mood in check. Hemp seeds are a great alternative to fish oils.

Fibre

Hemp seeds contain significant amounts of fibre. Fibre is necessary for health bowel motions, regulating cholesterol, regulating blood sugar levels, keeping us feeling fuller for longer, assist with waste elimination and enhance the function of the health bacteria in our gut.

With all of these fantastic benefits it is no wonder people are flocking to healthfood stores and pharmacies to get their hands-on hemp products. Besides their many benefits they are also extremely versatile. You can sprinkle them over your breakfast for a satisfying start to the day, top your salads with a little crunch, throw them in a smoothie or mix them through a dip!

August 4, 2018August 4, 2018

Polycystic ovarian Syndrome (PCOS) & Nutrition

PCOS

What is the endocrine system?

Our endocrine system is responsible for the creation and management of our hormones. It consists of the organs or glands that transport those hormones to our circulatory system. Hormones are chemical messengers that ensure that our body functions as it should.

What happens when my endocrine system is not functioning properly?

Alterations to your endocrine system or the glands of this vital system can contribute to the hormonal issues of puberty, fertility, insulin resistance, stress management and mood disorders. You may also experience weight gain, low energy, bone density issues in males and females.

What is PCOS?

Polycystic ovarian syndrome (PCOS) is a common endocrine disorder that affects women in many ways.

It can carry the characteristics of:

Several ovarian cysts of varying sizes
Irregularities of your period
Delayed fertility or infertility
The elevation of male hormones.

These abnormal hormonal patterns can see the growth of unwanted body hair on your face, nipples, chest, back, arms and legs. It can also result in acne, painful periods and heavy periods.

Other complications of PCOS include:

Type II diabetes stemming from insulin resistance
High cholesterol
Hypertension
Metabolic syndrome
Depression
Anxiety

Insulin Resistance & Obesity

People who live with PCOS cannot efficiently utilise the hormone insulin that is responsible for regulating our blood sugar levels. This leaves insulin circulating in our blood stream rather than moving glucose (sugar) into our cells to produce energy (resulting in fatigue). The increased circulation of insulin can result in the increase of male hormones as previously mentioned. This process can also contribute to the accumulation of body fat and this becomes a cycle that continues.

Increases in body fat can lead to oxidative stress (damaging to cells) and stimulate inflammation in response to the oxidative stress. Where there is oxidative stress and inflammation, metabolic syndromes such as diabetes type II present and fertility becomes increasingly more difficult.

Quality Nutrition & PCOS

Proper nutrition plays a significant role in managing hormones and the complication of poor hormonal regulation.

Quality nutrition can:

Support the reduction of oxidative stress
Reduce inflammation
Manage insulin sensitivity
Support healthy body weight
Support energy production
Reduce the effects of mood disorders

Poor Quality Nutrition & PCOS

Just as quality nutrition can help PCOS, poor nutrition can certainly hinder or worsen symptoms.

A poor-quality diet may include:

Processed foods such as cakes, biscuits, packaged foods and deli meats
Fried foods
Fast foods
High sugar foods
High refined carbohydrates and low GI foods, such as breads, pastas and white rice.
Foods high in saturated fats
High calorie diets and large portion sizes

So what nutrients can help with PCOS?

Improving nutritional status may benefit PCOS suffers.

Research studies have identified the following nutrients as important in the management of PCOS associated inflammation, oxidative stress and hormonal imbalance.

Magnesium
Calcium
Zinc
Vitamin D
Omega-3 fatty acids & healthy fats

These nutrients can be accessed sufficiently within the diet, however, for some, nutritional supplements may be necessary. If you suffer from PCOS, speak with a nutrition professional to develop a PCOS supportive diet or supplement regime.

Contact Beta Me by Danielle Catherine

July 27, 2018

Breakfast: Oat, Chia, Hemp and Nut Protein Pudding

Why is breakfast so important?

Breakfast is an important part of our health. It prepares us physically and mentally for the day and sets the tone for how our metabolism will respond for the day ahead.

This is why, the foods we choose to put in or not to put in our mouth in some people’s case, really does have an effect on how we live for that day.

Consequences of no breakfast or the wrong breakfast may include:

Poor concentration
Poor memory and retention of information
Brain fog
Irritability
Headaches
Low productivity
Poor brain function
Low energy
Low libido
Excessive hunger later in the day
Bing eating
Poor sleep
Higher levels of stress or a poor stress response
Slow metabolism

Longer term implications may include:

Weight gain/weight loss
Nutritional deficiencies
Blood sugar complications
Muscle wasting
Elevations in cholesterol and blood pressure

A well-balanced breakfast should include a balance of protein, healthy fats and a small amount of complex carbohydrates.

This Oat, Chia, Hemp and Nut Protein Pudding will have any feeling energised and ready to take on your day.

Oat, Chia, Hemp and Nut Protein Breakfast Pudding

Ingredients

1 tbsp. chia seeds

30g oats

½ cup water

Combine in a bowl and soak overnight.

1 tsp cacao powder

1 tbsp cacao nibs

1 heaped tsp almond butter (or any pure nut butter)

1 tsp cinnamon powder

10g vegan protein, flavour of choice

Another ½ cup water

1 dash almond milk

Toppings

10g Mixed nuts and seeds

10g hemp seeds

Method

Add pre-soaked chia/oat mix to a small pot.

Turn heat to low-medium.

Gently warm and add the remaining water, stir.

Once stirred through add the rest of the ingredients besides the toppings and stir until combine.

Remove from heat into bowl.

Top with mixed nuts, seeds and hemp seeds.

The pictured pudding also has dragon fruit chips for decoration, but you may like to add some fresh fruit such as passionfruit or berries.

You can enjoy this pudding cold or warm so it is a fantastic breakfast all year round!

July 20, 2018July 23, 2018

Memory Loss: It isn’t just for the elderly

Follow these simple steps to keep a sharp mind

Memory loss is not just an ‘old people’ thing. We all have those moments when we walk into a room with purpose, only to get there and forget the very reason we entered in the first place. Or have forgotten someone’s name the moment we have been introduced… GUILTY!

Now do you believe me when I say these momentary brain fogs are not just for ‘old people’? I can see many people relating to these exact moments through the screen. However, if we do not look after our brains with the correct dietary and lifestyle supports, we can easily begin the slow mental decline that is often seen in the elderly a lot earlier than anticipated.

Eager to know what these lifestyle and dietary preventions are?

These include:

remain active
get enough zzzzzzz
quit smoking or don’t take up smoking
maintain your social circle
take control of stress, anxiety and depression
take time-out to breathe and release the amount of things that run through your brain daily.
reduce your alcohol consumption to 1 glass per day (or less 😉)
consume a well-balanced eating regime that is:
- Low in sugars
- Low in saturated and trans fats
- High in polyunsaturated and monounsaturated fatty acids.

The term ‘use it or lose it’ really does ring true for good brain health.

Do puzzles and problem-solving activities

Learn all you can

Not only does it help you communicate with others and achieve great things in life. Educating yourself through structured or self-driven activities keeps your mind eternally active and healthy.

Activate all of your senses

Sight, touch, smell, hearing. By using all of these senses you can train your brain to retain information. Repeat what you have learnt over and over again out loud and on paper so that you can see it.

There may be other more complex health issues that may be causing mental decline or blockages so it is important to check with your health professional for a complete examination.

If you are interested in improving your diet to optimise your memory and aid in the prevention of memory loss, contact Danielle Catherine at Beta Me Nutrition enquiries@betame.com.au.

July 20, 2018July 23, 2018

Hangover Survival Smoothie

The Dreaded Hangover, Often the Consequence of a Good Time

I am not one to drink regularly, however, I do on occasion like to socialise and let my hair down with a few drinks.

Because alcohol highly depletes our vitamins, minerals, body fluids and disrupts the functioning of our guts and liver, it is important to replenish with quality nutrients.

I like to take a liver support before the event and drink lots of water to reduce dehydration.

Once I get home and, in the morning, I find a nice smoothie nourishing and restoring and…. greatly reduces the severity of the hang over.

This smoothie is dairy free, gluten free, vegan and refined sugar free!

In my Hangover Survival Smoothie you will find

1 cup almond milk or coconut water (full of electrolytes)

½ cup mixed berries (full of antioxidants)

1 banana (contains potassium, vitamins, minerals and carbohydrates)

¼- ½ avocado (healthy fats to reduce inflammation and fibre)

1 tsp cacao powder (contains magnesium)

20g prana or Sunwarrior protein vegan proteins

¼ cup baby spinach

1 tsp cinnamon

1 tsp nut butter

60ml Kefir

1 tsp maca powder

1 tsp chia seeds

Simply blend it all up before you begin your big night/day and have half when you get home and finish it off in the morning with a healthy protein and complex carb brekky.

Why these ingredients?

Coconut water contains a mix of electrolytes to support proper hydration and the processing of alcohol.

Berries are high in antioxidants to reduce the oxidative damage that alcohol has on our body. They also contain vitamin C to support the immune system and processing of alcohol.

Bananas are a source of the electrolyte potassium to replace the losses caused by the diuretic effect of alcohol. They also contain other beneficial vitamins and minerals.

Avocados are rich in fibre and potassium but are also are great source of healthy fats which help to reduce the oxidative damage caused by alcohol.

Cacao is rich in antioxidants to reduce oxidative damage and is a valuable source of magnesium, another electrolyte that assists in hydration, the processing of alcohol and relaxed the muscle and nervous system. Magnesium is also a vasodilator which can reduce the severity of headaches.

Protein utilisation and absorption is reduced with alcohol intake. Because protein plays an important role in every function of our body including our immune system, nervous system, digestive functions, liver function and muscle repair and function it is important that we replenish our protein to process the alcohol we have consumed and restore efficient and optimal body function.

Spinach contains iron and antioxidants along with other essential vitamins and minerals to reduce damaged blood cells and oxidative damage.

Cinnamon soothes and warms the digestive tract but also assists in blood sugar regulation that is often disrupted by alcohol, particularly those yummy drinks containing large amounts of sugars.

Nut butters not only taste delish! but they contain beneficial amounts of healthy fats.

Kefir assists in restoring the healthy gut bacteria that we lose with drinking alcohol. Many people now days have altered gut flora without the inclusion of alcohol so re-introducing these important little friends goes a long way towards a healthy hangover recovery.

Maca powder will boost your energy levels to bounce back faster.

Chia seeds are little seeds that pack a powerful nutritional punch. They are full of antioxidants, vitamins, minerals, protein, fibre and healthy fats providing the tools for a speedy recovery.

It’s what you put in that counts!

July 14, 2018July 23, 2018

Healthy Kheema Curry Recipe

Did you know turkey is healthy, high in lean protein and is leaner than most other meats?

It is also high in tryptophan which is an amino acid responsible for the production of our feel good hormone serotonin.

Choose whole turkey breast meat and mince over processed deli turkey meat for a healthy boost to your recipes.

Healthy Kheema Curry

Cook time 25 minutes

Prep time: 5-10 minutes

Serves: 4

INGREDIENTS
1 tbsp good quality olive oil
3 cloves
4 garlic cloves, finely chopped

1 tsp ground coriander
½ tsp turmeric
¼ tsp red chili powder or 1/8 tsp cayenne pepper
1 can organic crushed tomatoes
1 ½ tsp Celtic/Himalayan salt
500g turkey mince

1 tsp cumin seeds
1 cinnamon stick
1 medium onion, finely chopped
1 ½ tbsp. ginger, grated
1 tsp ground cumin
½ cup water
1 tsp garam masala
½ cup frozen peas
½ large lemon juice

METHOD

In a large saucepan, heat olive oil over medium to high heat.
Add the cumin seeds, cloves and cinnamon stick.
Continuously stir spiced until fragrant (about ½ minute).
Add the onion, ginger, garlic and salt.
Cook until onion is soft (about 5 minutes)
Add turkey mince and stir and cook until the meat is browned and cooked through.
Add cumin, coriander, turmeric, chili powder, tomatoes and water.
Turn the stove to high and bring the mixture to the boil, cover and reduce heat to low.
Simmer for 10 minutes.
Add the garam masala, peas and the lemon juice.
Cook until peas are just thawed (don’t overcook them as you want some texture).
Remove cloves and cinnamon stick before serving.
Top with coriander leaves for decoration and serve with a side of unsweetened kefir or place into airtight containers and refrigerate for lunches for the week.

Enjoy this healthy and delightful herb and spice rich dish hot or cold.