Tuesday September 27th at 7pm
Santosha Health & Wellbeing Centre
58 Renmark Avenue, Renmark
Kasey Willson is a naturopath, nutritionist, writer and speaker who is passionate about educating women to live healthier, happier lives. Kasey runs a busy naturopath clinic in Adelaide, South Australia where she supports women to achieve their hormone health goals.
Kasey’s new book “Balanced – The Natural Way To Healthy Hormones” leaves no stone unturned in helping you tackle your hormone imbalances. As part of this launch she is making a special visit to the Riverland to have a chat about keeping your Hormones Healthy, naturally.
In this 45 minute session Kasey will cover topics such as:
- How hormone imbalance can contribute to skin breakouts, period problems, low energy, mood swings and stubborn fat gain.
- The important causes of hormone imbalance.
- Steps to regain healthy hormones.
or click here to send an email.
There’s a healthy eating secret that will help you lose weight, gain more energy, reduce digestive upsets and help you live longer. Seems too good to be true doesn’t it? It’s not.
Do you want to know the secret?
Eat real food. There’s an actual diet for that. It’s called the JERF diet. Just. Eat. Real. Food.
Here’s where people get confused though. You can only eat fruit, vegetables, nuts, seeds, meat and anything else that’s not packaged, processed or comes in a box. Confusing? “But if you don’t eat bread and cereal for breakfast, what do you have?” “But what do you have on your vegetables?” “Where does the flavour come from?” are some of the questions.
The problem with packaged and processed food is that it’s been enhanced, usually chemically. It sounds like a conspiracy theory, but big food companies do employ food scientists to make sure you eat lots of their food and you keep coming back for more. Often these foods will trigger parts of your brain that leave you wanting more, more, more! Because it “tastes” so good!
Switching to a real food diet, low in added sugar, salt, additives and preservatives can be hard. A big reason for this is because we’ve lost the art of flavouring our own food. Herbs and spices open up a whole new world when you begin to cook from scratch.
Now I could be here all day and just about fill an encyclopaedia (remember those big books before Google?) about all the herbs and spices and what to do with them. But for now I will share just 5 things that are in my pantry that I use to flavour my food.
These things do come in bottles and packets. However, I do try to source the most natural, most unprocessed forms.
Apple Cider Vinegar
If you read Bragg’s book about apple cider vinegar, it cures everything. I’m not making that claim but it’s pretty versatile. You can also read about ACV here.
What is it?
ACV is fermented apple juice. The sugar in the apples in converted to alcohol through fermentation. It is then converted to vinegar through a second fermentation process.
It is important to purchase a vinegar with the ‘mother’. A murky, cobwebby substance, usually floating on the bottom. This means the ACV hasn’t been pasturized, which destroys all the good enzymes present from the fermentation process. The ‘mother’ maintains the function and effectiveness of the vinegar.
What I use it for:
- Dressings on salads rather than straight vinegar and definitely in place of packaged salad dressing.
- Drinking as a tea when I’m sick. Mixed with some ginger, lemon and juice and honey, this is my go to drink for when I’ve got a cold
- Adding to stocks and broth. When making your own broth (from marrow bones or chicken) you need to something acidic to draw the minerals out of the bone. About a tablespoon (or a big splash) is all that’s needed.
What you can use it for:
Everything mentioned above. You can also add it to you bath for detoxing,
A good quality sea salt
I’ve used them all: Himalayan, Celtic, Peruvian, Murray River, and more. Lately I have been tending towards the Murrary River Pink salt. This is based on a few different factors but mostly ‘food miles’ which should be a big factor in any food you consume. ‘Food miles’ relate to the distance your food has travelled from its source to your plate. The costs involved in transporting food across the planet might work out well for large companies, but for the Earth it’s costly.
But back to the salt…
What is it?
Well we all know what salt is, but why are these different? Salt in its natural form contains many minerals essential for our health. Processed ‘table salt’ has had these natural minerals stripped. It’s often bleached and then has chemicals such as anti-caking agents added to make sure it stays nice in the packaging.
Traditionally salt is obviously used to flavour things and it’s also a great preservative. We have been warned against salt because of conditions such as high blood pressure and other cardiovascular disease. Like sugar, highly processed diets are high in salt because so much is added to make the food taste ok. When preparing your own food, you are in control of how much you add, which means you won’t be consuming as much.
What I use it for:
- I sprinkle a little to flavor my veggies
- Any recipe that calls for salt
- When exercising I will add a tiny amount to my water for extra electrolytes
What you can use it for:
The same thing as always: flavouring your food. Just remember to find a good quality unprocessed salt, use minimal amounts and experiment with other ways to flavour your food, such as herbs and spices and the next couple of products described below.
This is something that’s been in my cupboard for years, but I’m really only just getting into it. It has been recommended to me for two reasons. Firstly because I am an O blood type and dulse is beneficial for Os. It’s neutral for all other types, so don’t worry if you don’t know what your type is. Also in Ayurvedic medicine is beneficial for those with a Vata dosha. There are many online ‘find your dosha’ quizzes. The best way is to visit an Ayurvedic practitioner. But if that’s not your thing here is the first website I ever used to find mine: https://store.chopra.com/dosha-quiz
Back to dulse…
What is it?
It’s a red seaweed. Like many of these flavourings I am suggesting, it’s packed full of minerals. Lots of B vitamins, Vitamin A, C and E and lots of minerals such as potassium, calcium and magnesium. Like other sea vegetables it contains iodine which is essential for thyroid and hormone health and lacking in many of our diets. Sea vegetables also contain more bioavailable minerals, meaning they are easier for our bodies to absorb. And dulse is highly alkaline, another important factor in our overall health. Who wouldn’t eat dulse with all those benefits!?
What I use it for:
As I said, I’m really only just getting into it now. I add it to all my soups, stews and casseroles.
What you can use it for:
All things savoury: soups, stews and casseroles, stir fries, miso soup and you can also use it like a ‘salt’ for flavouring dishes like pasta.
Another Bragg’s product, Nutritional Yeast has been condemned for being a ‘yeast’, thought by some to worsen symptoms such as yeast overgrowth (also known as candida) in our body. Good news is though; this is a totally different form.
What is it?
Nutritional Yeast is different from Brewer’s Yeast (a by-product from the brewing industry, but still high in B vitamins) and Torula Yeast (grown on wood pulp). Nutritional Yeast is grown on beet and cane molasses. The yeast is an organism that feeds on sugar. Through this process it manufactures its own amino acids (building blocks for protein) and vitamins, which is what makes it so healthy for us to consume. It is harvested, washed, cleaned, dried and packaged up.
Nutritional Yeast has a full spectrum of B vitamins which are essential in times of stress, for energy, brain function, digestion and many other roles in the body. It is also very high in protein, chromium which is essential for controlling blood sugars and rich source of phosphorus.
What I use it for:
Much the same as the dulse. I use it in all my soups, stews and casseroles as an addition to or instead of salt.
What you can use it for:
It’s a great replacement for salt, if that’s what you’re looking for. It can be used to flavour gravies and sauces, on salads, to ‘salt’ your popcorn or sprinkled on veggies. I’ve even seen it listed in recipes for smoothies!
*This information is only for those living outside Australia. Hemp products are not for human consumption in Australia. However, if you live anywhere but Australia it is perfectly fine. As shown on the Hemp Foods Australia Website:
Hemp Oil is another recent addition to my repertoire. It contains a ratio of Omega 6 to Omega 3 of 3:1 which is a healthier ratio than many processed foods which can 20:1. Omega 3 has been touted as the best oil, but that is because our diets have been so rich in Omega 6, we needed more 3 to balance it out. The truth is Omega 6 is also important. We need these ‘good fats’ for many functions in the body including for our immune system, cardiovascular system, the health of our cells, counteracting the signs of aging and for their anti-inflammatory properties.
Hemp Seed Oil is manufactured from cold-pressing hemp seeds. It is then bottled and sent around the world for consumption, except in Australia and New Zealand where it is only for cosmetic purposes.
What I use it for:
Cosmetic purposes of course, but say I lived in another country…
I would add it to my salads and vegetables for increased fat. We need fat in our diets for the reasons listed above, but also because that’s what sends messages to our brain that tells us we’re full. Fat is also used as slower burning ‘fuel’ for our bodies.
What you can use it for:
If you live outside Australia…
In much the same way olive oil is used. It can be added to pastas, salad dressings, smoothies, shakes and vegetables. It is not recommended for heating (just like olive oil) as the heating process destroys the properties of the oil. You can however, add it after foods have been cooked.
In Australia, Hemp Seed Oil is also good for massage oils, lip balms, soaps, moisturizer and hair conditioner.
We were blessed with a beautiful Spring day, 27 degrees with a slight breeze, to celebrate one year of Santosha Health and Wellbeing Centre.
The purpose of the celebration (besides the milestone) was to throw a kids party and demonstrate that it doesn’t have to be all fairy bread and lolly bags. We wanted to create a party to present to parents and kids, that foods with a healthy twist can be yummy and there are many fun activities that are also educational. We were nourishing little minds and little bodies all under the guise of a party with balloons, cupcakes and bunting!
Fitting with the philosophies of Santosha, Health Living, Optimal Living, Sustainable Living, there was an emphasis on promoting businesses, particularly local, who also fit under these themes. We invited local businesses to participate by including their information in our goodie bags and if possible a take home sample. The result was amazing! We had home-made playdough, tomato plants, honey, body scrubs, apples, fish oil tablets and much more!
The celebrations started by congregating the children with Megan and then playing a game to organise them into youngest to eldest. After dividing the group into three based on age, the activities began.
Suzanne from Art Play by Zuska lead an art activity where everyone was encouraged to choose colours with their eyes closed based on how they felt. They were encouraged to not just draw with the materials on hand, but to run their fingers over the page and replace thinking about the drawing with feeling the drawing. This kind of activity allows children to create art not based on what ‘looks good’ but more an expression of themselves. Suzanne believes that art is beautiful and avoids encouragement based on how it appears, but rather how it felt while creating it. Children and adults alike LOVED this activity so much that Suzanne had actually run out of paper by the end of the party!
Larissa was demonstrating some simple recipes with the Thermomix. She started with the older children’s group and whipped up a delicious strawberry sorbet which was devoured by everyone there. Next she proved that healthy can be yummy by blending a chocolate and green smoothie. I witnessed many kids sneaking back for another cup. The nutella was also a hit with most.
The unfortunate thing about foods that we eat today is that anything processed generally has a lot of added sugar, whether its a ‘sweet’ food or not. This leaves many taste buds and palates narrowed to just sweet tasting food. Anything outside of this just will not taste good. This is not the time nor the place for a discussion on sugar and its impact on our health, only to say that it is a big problem and slowly but persistently swaying children away from the processed and store-bought foods, to home made varieties where you can control the ingredients and sugar levels will benefit them in the long term, in more ways than most people can imagine!
Megan, operating as her business “me. The Mindful Mother” held a very popular mindfulness and mediation class for all three groups. Speaking to a few parents after they had been in Megan’s room, they were pleasantly surprised at their children’s participation and ability to sit and be ‘mindful’, even the very young ones. In our busy, crazy, noisy world, learning to just sit and be is such an important skills for children to learn.
While all of this was happening, Georgia from Wellness Pilates and Massage generously gave a few lucky parents a seated massage. Those I had the opportunity to speak to after their session were extremely pleased, very relaxed but all commented that they “had a few sore bits”.
Although the schedule of activities was a little lost by the end of the day, this allowed the children and their parents to gravitate towards areas that interested them. It was also a great opportunity to chat with like-minded people and also of course enjoy the sunshine.
The gluten-free cupcakes in chocolate and vanilla were gobbled up early. As were the Bliss Balls made with activated almonds and walnuts, kindly made and donated by Riverland Activated Nuts. It wasn’t until the very end that we realised we had forgotten to bring out the jelly! So those left had a special opportunity to taste test some home-made jelly cleverly made by Amy.
After months of planning, the day turned out well. We hope those who came along had a great day, enjoyed the activities and hopefully also learned something along the way.
Thanks to the following people for contributing on the day:
- Amy Martinson for helping me plan and brainstorm ideas, help with recipes and keep me on track
- Josh Kenyon, my husband and maintenance man, for cleaning up around the clinic, weeding, fixing, sweeping and bringing me food and everything I forget
- Trisha Langford, AKA Mum, for baking the cakes while on nightshift, making the bliss balls, donating Riverland Activated Nuts to the goodie bags and forever doing my dishes
- Megan Petersen for helping plan, put together the goodie bags and holding the Yoga and Mindfulness activity
- Jemma Smith for ideas, organising goodie bag contents and setting up on the day
- Suzanne Macphersen for bringing her unique art class
- Larissa for the thermomix demonstration and patience while we tried to choose recipes
- Georgia Tsanavaras for dedicating some of her day to massage
- Tammy Spinks for taking photos on the day
- Maarten Smits for beginning to help with balloons and for taking photos on the day
- Diana Van Meel for blowing up and hanging balloons
- Everyone who brought their kids along
- Everyone who helped clean up
- Anyone I have forgotten (I do apologise)
- And lastly, all the businesses that contributed to our goodie bags which were filled to the brim. Please support these businesses where you can:
- Lotsa Pots (Tomato plants)
- Bambi Bed Bath & Body (Product samples)
- Riverland Activated Nuts (Almond and walnut samples)
- Riverland Fresh (Apples and discount voucher)
- Power Super Foods (Product samples)
- Research Nutrition (Fish oil samples)
- Bioceuticals (Product samples)
- Funky Monkey Indoor Playground & Cafe (Monkey Money)
- Wellness Pilates and Massage (Massage)
This recipe can also be made as a non-vegetarian meal with chicken or prawns.
What you need:
Filling (Any combination of the list below):
- Bean Sprouts
- Mint leaves
- Kelp noodles
- Rice paper
- Sweet chili sauce
- Soy sauce (fermented)
What to do:
Prepare your ingredients for the rolls, eg. Finely slice the lettuce, peel and grate the carrots, wash the bean sprouts etc.
Place the kelp noodles in a bowl of water. Break them apart as best you can. I grab the whole lot and chop it through the middle, twice. So the noodles aren’t so long and more easily handled.
Pour a small amount of luke warm water on a dinner plate and place a clean tea towel beside. Quickly but carefully place a sheet of rice paper in the water, covering completely. Then remove immediately and place on the tea towel.
*When I started making cold rolls I used to wet one piece of rice paper completely. Put it on the tea towel, then put the next one in the water while I was filling the first one. This doesn’t work! The paper rips easily and is not so elastic. Thanks to my friend Alice and her tips at a yummy Vietnamese restaurant when we were in LA in early 2014. After that night, I feel like an expert.
The order of your ingredients doesn’t really matter but I like aesthetically pleasing food so I always place the noodles down first, then the lettuce, other salad ingredients, (meat if I’m using it,) then mint leaves. Roll as per the instructions on the rice paper packet: Roll half way, fold the sides in, and then keep rolling. The rice paper will be a little sticky which is good, because it holds your rolls together in the end.
Serve with your choice of dipping sauce. My favourite is Braggs Coconut Aminos or Tamari (traditionally fermented, gluten free, soy sauce).
My friend Kasey from My Health My Happiness shared this video with me last week. It’s a topic that has been discussed in the health coaching course I have been studying through the Institute for Integrative Nutrition but also something that is getting a fair bit of airtime on social media at the moment.
There has been so much publicity lately on the paleo diet, wellness diets, healthy eating and but a new focus is on the obsession of it all and how this can lead to unhealthy behavioural patterns. Sadly there is still so much misunderstanding with what is healthy and what is not. Also frustratingly, there are many diets and fads, both acceptable and ridiculous being lumped together in the same category. The myths and truths are so confusing, it becomes overwhelming for the average person trying to do what’s right.
Orthorexia nervosa is a term that has been around for a little while now. To break down the meaning of orthorexia nervosa:
- Ortho – from orth meaning right, straight or correct
- Rexia – from rexis meaning desire or appetite
- Nervosa – nervous or fear
So someone who is striving to ensure their appetite (eating patterns) are correct.
Steven Bratman coined the term in 1997 in his book Health Food Junkies: Orthorexia Nervosa – the Health Food Eating Disorder
The Real Issue
This issue is not as simple as it is being presented in the media at the moment. Many healthy ‘healthy’ eating habits are being brought together with unhealthy ‘healthy’ eating habits but under one heading of ‘obsessive eating’. This issue is not what food is being consumed if they are for example eating only paleo (which I will explain down below), only raw foods or eliminating sugar. The issue is actually the psychological reasons behind it. There is a big difference between eating to feel vitality and energy in everyday life, compared with eating healthy because you fear death, don’t want to weigh over 50 kilograms or so your friends don’t judge you for eating something ‘unhealthy’. All of these examples, plus many more, are real thoughts that patients have described when they have presented to me for NeuroEmotional Technique.
When it comes to diet and also exercise (which can be just as obsessive and often linked with different eating patterns) the underlying reason why that person is eating that way or exercising that much is far more important than what they are eating or where they sourced their information. There are many techniques, treatments and assistance available to investigate these behavioural patterns and the story behind them.
The term “fad diet” unfortunately at the moment is encompassing scientifically backed up diets, anecdotally supported diets and some diets that are just plain crazy, such as only eating bananas (see the girl featured in the video above).
The question shouldn’t be “Are they a fad?” The question should be, “Do they meet our nutritional requirements?”
Eating habits that meet our nutritional requirements include eating a range of real foods which provide a variety of vitamins and minerals known as micro-nutrients and a healthy ratio of macro-nutrients which are protein, fat and carbohydrates.
A Few Examples
(Obviously not an exhaustive list)
Low Sugar/No sugar
“Low-sugar” such as that prominently promoted by Sarah Wilson from I Quit Sugar, if integrated into a healthy lifestyle and providing all macro and micro nutrients are still being consumed, is a perfectly legitimate ‘diet’ and will reduce ones risk of diabetes, heart disease, high cholesterol, Alzheimer’s and dementia, cancer and many other chronic but preventable diseases.
Raw, vegetarian, vegan and other similar eating patterns, can be harder to maintain but are also acceptable if nutrient intake is monitored and again micro- and macro-nutrients are provided. These diets do work for some people, but everyone must acknowledge and accept their own bio-individuality and just as importantly respect others’ choices. My amazing friend Alice Nguyen is thriving on a plant based diet and recently placed 4th in the International Natural Body Building Association. Her inspirational Instagram feed can be found here https://instagram.com/alicefreespirit/
Which leads me to the paleo diet. Ahhhh the paleo diet, the big news story of the year and another example of why I don’t watch news programs. The paleolithic diet, paleo diet or the caveman diet is based on the premise that we live healthier on a diet that mimics our pre-agricultural, hunter-gather ancestors. While there are slight variations in the guidelines of paleo, it basically eliminates refined sugars, processed foods, refined vegetable oils, potatoes and grains. These guidelines unfortunately remove the staples from many people’s everyday eating patterns. A common question is, “Well, what’s left?” My answer: Real food! Fresh fruit and vegetables, meat and fish, eggs and nuts and seeds. What else do we really need?
What is the deal?
I can’t actually dispute what’s been on the news lately as I don’t watch it enough. I just know there’s a big hoo-hah about Pete Evans, paleo, clean eating, other “fads” and many people making many claims where background research obviously hasn’t been thorough. And that (not so) subtlety leads me to my issue with the video posted above, where the nutritionist claims, “If we were all paleo we’d all be dead at 40 or 30.” If Dr Loren Cordain, author of “The Paleo Diet Revised: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat” is anything to go by, I’m not sure this nutritionist has evidence to back this up.
Her other claims:
“There is exclusivity in diets.”
- This is an issue of lack of respect and judgement, not what ‘fad diet’ someone is on.
“If you cut out entire food groups like dairy, carbohydrates, etcetera, you can miss out on important nutrients.”
- Cutting out carbohydrates is not a good thing. As explained earlier carbohydrates are an important macro-nutrient and shouldn’t be cut completely from the diet.
- The truth is that dairy is not a food group and some people actually do need to eliminate it from their diet. There is nothing is dairy provides that can’t be sourced through other foods and many people actually have real intolerances to dairy products, with both digestive and systemic consequences.
- For more infomation on dairy see Kris Carr’s The Down & Dirty on Dairy-free Living
“We can’t control aging and death.”
- We can control aging and to a certain extent death. While death can come anytime in any way, the highest cause of death in Australia is from coronary heart disease, a preventable illness. This is most often an associated cause of death of diabetes. Also preventable.
- See Dr Andrew Weil’s article on Aging Gracefully.
“If you ate that every day, every year you’d probably die. Because you would be malnourished.”
- I most definitely agree that eating only bananas would lead to malnourishment. It would also be silly.
My eating guidelines:
- There is no such thing as a perfect diet
- The closer to nature (the less processed) your food is the better
- Vegetables should be the basis of the majority of your meals
- Balance your protein, carb and fat ratios as your body requires
- Everyone has their own bio-individuality and this needs to be acknowledged and respected
- Eat a rainbow
- Drink a litre of water per 30 kilograms of body weight
- Be happy 🙂 and thankful for your food everyday
Orthorexia Nervosa PDF – Institute for Integrative Nutrition – Module 26
Multiple Causes of Death – Australian Institute of Health and Welfare
Deaths – Australian Institute of Health and Welfare
For more details on how our emotions can affect our wellbeing, we recommend E-Motion the movie available for download here.
These low sugar cashew biscuits are so yummy that everyone who I’ve shared them with end up asking me for the recipe. They are similar to ANZAC biscuits but are made with cashews rather than oats. Despite being low in sugar they are very tasty.
I found the original recipe in a fastPaleo cookbook “Top 10 Cookies of 2013”. They referenced the recipe as being from Kate’s Healthy Cupboard, a website which is definitely worth a visit.
As they contain no flour, the biscuits are very soft and fragile when they come out of the oven. As long as you are gentle they will hold together and as they cool will harden up. Even if you do end up breaking one (they kinda just crumble) you have two options: eat it quickly! Or push it back together and it will set. Personally I would just eat it.
What you need:
- 1 1/2 cups cashews
- 1 cup shredded or dessicated coconut
- 1/3 cup rapadura sugar (or other unrefined sugar substitute)
- 1/4 tsp vanilla powder (Honest to Goodness do an amazing vanilla powder)
- 1/4 tsp baking powder
- 1/4 tsp sea salt
- 1/4 cup coconut oil melted
- 2 tbsp coconut milk
(My cashews, coconut, rapadura, vanilla powder, Himalayan sea salt, coconut oil and coconut milk all came from Honest to Goodness. They have a huge range of organic pantry items. If you can get them wholesale or through a food co-op in your area they are great value for money too!)
What to do:
Process the cashews and coconut until it resembles somewhere between sand and gravel. The more times you make these biscuits (and it will be more than once!) you’ll get to know how course or fine you like them.
Add rapadura, vanilla, baking powder and salt. Process just until combined.
Pour in melted coconut oil and the coconut milk and mix until it becomes a dough.
Scoop into balls and place on baking paper on an oven tray. Again you can play with the shape and size. I use a big teaspoon worth of mixture. Flatten them down slightly.
Bake at 175 degrees for 10 minutes or until just brown.
Remove from the oven and slide baking paper off and onto a tray.
Wait until they have cooled to move onto a rack.
Store in an airtight container once they have cooled completely.
Share them around. Everyone will love them!
Cashews are high in the amino acid L-tryptophan which is a precursor to serotonin, your happy hormone. They also contain magnesium which helps in many biochemcial pathways including relaxation of muscles but also energy pathways. So next time you’re feeling a bit down, reach for a handful of cashews and give yourself a natural boost!
When it comes to the treatment of a health condition, a simple way of making sure a holistic approach is being applied is to your health, is to ensure the three sides of the Triad of Health are balanced.
This Triad of Health includes:
- Structural or physical
- Chemical or nutritional
- Emotional or mental
If only one or two aspects of this triad are addressed you may not ever reach 100% healing success.
“Holistic” and “holism” are words that are gaining in popularity in the world of health. The Macquarie Encyclopaedic Dictionary states that holistic medicine is “an approach which treats the whole person rather than just dealing with manifestations of a disease or symptoms.” I am proud to practice chiropractic techniques which allow me to fulfil this definition every day at Santosha.
If we use the simple example of a headache: This headache may be caused by your five-a-day coffee habit (chemical), stress over a recent relationship breakdown (emotional) combined with dysfunction in your neck (physical). But if only the neck dysfunction is treated by chiropractic adjustments or stretches, or you just kick your coffee habit, while the headaches may diminish they will not go completely until you take care of the emotional patterns you are also dealing with. In the same way, counselling may help you emotionally and reduce some headaches, if you are still consuming copious amounts of coffee, the problem will likely still persist.
On the other hand, dealing with your headache by chemical means, such as ‘pain killers’, while chemically altering your body to not feel the pain, still leaves the emotional and structural problems behind. These emotional and structural issues may then manifest as other health problems further down the track.
As I mentioned earlier, I am proud that my approach and qualifications allow me to address all three sides of the health triad:
- Structural or Physical – Chiropractic adjustments, stretching and exercise advice, functional muscle assessment
- Chemical or Nutritional – Nutritional and supplementation advice, Applied Kinesiology
- Emotional or Mental – Neuro-Emotional Technique
What you’ll need:
- 3 frozen bananas
- 6 tablespoons coconut cream
- ½ teaspoon ground cinnamon
- Juice and zest of half a lime
- Toasted coconut
Peel and freeze 3 bananas at least one day before.
Measure 6 tablespoons of coconut cream and freeze for about 30-60 minutes before you intend on mixing the ice-cream. I have learned that my ice cube trays are kindly 1 tablespoon in each cube, just in case you have the same ones. Also handy for freezing lemon juice for when lemons go out of season. I digress.
Add banana, coconut cream, cinnamon, lime juice and zest into a food processor.
Blend until smooth.
Serve into four bowls.
Garnish with toasted coconut.
This recipe originally came from Alexx Stuart from http://alexxstuart.com/ I have made various versions of this recipe but have stripped it back to basics here. If you are looking for many more delicious real food recipes, I definitely recommend Alexx’s wesbite!
The coconut cream will help with the metabolism of sugar by slowing down the process so you don’t get the sugar highs and lows (even though there is only minimal sugar in the banana in this recipe.)
The cinnamon will do the same.
Some people report being able to digest frozen bananas, better than fresh ones. I always freeze my bananas before adding them to my smoothies, except when I forget to. Then I don’t.
Toasted coconut is a great thing to have ready in the pantry. I used shredded coconut in my picture above, but you can also use coconut flakes. Lay the coconut flakes/shreds on a baking tray. Turn the oven onto grill. DON’T LEAVE the kitchen. I did once. Then I saw some towels that needed putting in the laundry. Then I saw there was a load of washing that needed to be folded. Then I smelt smoke as I folded the washing. My coconut was on fire! In my brand new oven. I repeat. Do NOT leave the kitchen while toasting coconut. Anyway, you may need to take it out and toss it around a bit while it is toasting. Toast (but don’t leave the kitchen) until your level of coconutty goldeness is reached. Wait until it has all cooled, place in an airtight container and store in the pantry.
The toasted flakes can be used as a garnish for ice creams, other desserts, stir fries, other Asian dishes and much more. I also eat them straight from the container as a snack.
Well-Adjusted Babies is a book I recommend to all parents of young children but especially pregnant women. It takes the reader on a well-informed journey from pre-conception, through the pregnancy, labour and birth and all the options that present, breastfeeding, through to first feeding solid foods, and more!
The information offered in the book is well-researched, evidenced-based and backed up by referenced studies, however this is all presented in an easy to read format (as opposed to some other dry and boring information based books).
Well-adjusted Babies has been endorsed by celebrities such as Miranda Kerr who reportedly continued to refer back to the book as her baby boy Flynn grew.
The best thing about this book is that you are basically getting about 10 books in one. Generally each stage of your child’s life requires another book and another lot of information. With Well-adjusted Babies you can find it all in the one place, with each stage flowing on from the last.
Claire, mother to Fergus who is 2 months old and blogger on White Blank Pages had this praise for Well-Adjusted Babies:
“Throughout my pregnancy and now with a newborn I refer to Well-adjusted Babies constantly.
“It guided me through my pregnancy, reassured me and made me feel like I was fully equipped in every scenario. Well-adjusted Babies was my one and only resource through my pregnancy. I especially referred to it in the final stages, when I needed it more than ever preparing me for labour and giving me the courage I needed.
“In the build up to labour, my partner even picked it up to read giving him a better understand as to what to expect.
“It is a fabulous resource from conception through to motherhood. I highly recommend it.”
Claire Colebeck | whiteblankpages.com.au
Well-Adjusted Babies is available from Santosha Health & Wellbeing Centre or online by clicking here.