Welcome to Renée Naturally, the green blog about all things natural. I’m dedicated to providing credible and easy to understand health information to help you on your path to a happy, healthy and earth friendly existence. Discover how to create a healthier lifestyle, using a natural and holistic approach. Renée Naturally is an inviting introduction to alternative medicine, whole food nutrition and optimal wellness. Live well, live long, live naturally.
HEALTHIER TRAVEL, NATURALLY
On flights, unfortunately, it’s not just passengers that board the plane. Bacteria and viruses hitch along with their host for a free ride, making planes a hotbed for illness. Combined with cramped conditions, lack of sleep, radiation, boredom and mediocre food, plane travel is known to ‘throw the body around’ a bit, but luckily there are options for making it a smoother ride. Prior to take off, you may want to take on board some of these tips for a more comfortable and healthier flight.
Chose a healthier meal: Airline food has come a long way from just your standard “beef” or “chicken” options. Airlines now offer meals that are suitable for a wide variety of diets, from vegetarian to medical to religious. During the booking process, you have the option of purchasing a special meal. Low sodium is a very good option as it helps prevents fluid retention and is less likely to have MSG (which unfortunately, many meals have to enhance flavor). For short flights, eating prior to boarding or bringing your own healthy snacks is your best bet, but on long-haul, you’ve just got to do the best that you can.
Limit carry-on luggage: Checked baggage fees are encouraging travelers to carry on more and more stuff, but on a long-haul flight this could burn you; anything that is under the seat in front of you just means less legroom and a more cramped living space for hours…and hours…and hours. Don’t bring so much on that you compete for your own sleeping space!
Board relatively rested: Don’t bank on the idea of a long-haul flight being a good place to catch up on sleep. As attractive as it seems to get on a long-haul flight extremely tired, hoping to sleep the trip away, it doesn’t always go according to plan (babies screaming, turbulence, Mr Chatty next to you…) Even if you are well rested, if its long-haul, you’ll be on the plane long enough to catch a few winks. Just listen to your body. If your eyes start to droop, get out the eye covers and earplugs, and go with it.
Choose the right seats: Pre-booking an aisle seat or exit row is always a good idea, so you can get up and walk around whenever possible (and if you’re being good and drinking loads of water, you will need this to go pee frequently!) If you haven’t had the chance to choose great seats before your flight, there is always room for one last shot. Board the plane last so that you can scope out any spare seats or aisles (so you can lie down to snooze) and if there is space, make an (orderly) dash for it!
Avoid additional radiation: Flying already exposes us to huge amounts of radiation. Full-body ‘backscatter’ X-ray scanners have recently been introduced at many airports and are generating controversy because of the radiation that they emit. Authorities maintain that these scanners emit safe levels of radiation, but most people agree that we should avoid being exposed to additional radiation whenever possible. You may not want to go through them and, thankfully, authorities understand. The alternative to these so-called ‘strip-search’ screenings is known as an ‘enhanced’ pat-down (you just say that you want to ‘opt out’ of the scan and then someone of the same sex gives you a physical pat down to ensure you aren’t carrying any weapons etc.)
Clear the nasal passages: If you’re congested, using a ‘Neti pot’ for a few days before the flight can be very helpful. It’s a ceramic pot that uses a salt-water solution to flush out the nasal cavity.
Boost your immunity: Get your immune system pumping before you go. Some supplements to consider are Echinacea, Kyolic garlic, Spirulina, Zinc and vitamin C. I also carry vitamin C powder on the plane with me and take it a few times during the flight (powder is absorbed faster than pill form). Keep that immune army fighting full flight!
Bring healthy snacks: Carry nuts and seeds, dried fruits, fresh fruit (just remember to leave anything uneaten on the plane so you don’t get stung by customs!)
Avoid artificial sleeping tablets: These can leave you feeling groggy, and if you are inclined to have a tipple on flight…alcohol and sleeping tablets are not a wise mix. Jet lag, hangover, and sleeping tablet haze – not the best way to start navigating a new city! Valerian is an herb used as a natural sleep aid. It can be taken (following directions) en-route, and is also used to help adjust to new time zones by helping people fall asleep at their desired time. Unlike other sleep aids, valerian is not believed to be addictive or cause grogginess the next morning.
Get moving: Deep vein thrombosis (DVT) is the formation of blood clots in deep veins, and is a known risk of longer flights (the risk of developing DVT on flights up to four hours is small, but increases as travel time increases). The combination of being immobile along with the effects of dehydration increases the risk of DVT on long flights. To help prevent it, the following is beneficial; walking up and down the aisles of the plane; flexing and stretching your legs to encourage blood flow; wearing loose clothing; drinking plenty of fluids; and avoiding alcohol. Also, if you’re at increased risk for DVT, your doctor may recommend wearing compression stockings while traveling or taking a blood-thinning medicine before you fly.
Dress comfortably: Loose-fitting clothes – no skinny jeans or anything that could impede blood flow or cause your ankles to swell. Dress in layers as airlines are notoriously hit and miss with the temperature.
Avoid sugar: Pass on the sugary foods or beverages. Too much sugar can have a dramatically negative impact on the immune system and the body’s ability to fight infection. It’s wise to minimize sugar consumption prior to the flight also.
Stay hydrated: Cabin air systems control pressure, airflow, air filtration and temperature. The continued recycling of cabin air, together with the low air pressure, decreases cabin humidity. As a result, your body loses water more rapidly causing dehydration, often without you even noticing (perhaps because you’re too absorbed in back-to-back movies?) Dehydration can contribute to jet lag, headaches, dry skin and nasal irritation. Avoid diuretics such as coffee and caffeinated soft drinks.
Prevent dryness of your skin, eyes and airways: Plane air dries out your mucus membranes, which reduces your resistance to infection. Keeping these membranes moist with saline spray may help. Use moisturizer or spritzs (ensure that they are under 100ml) for your skin and saline eye drops.
Practice good hand hygiene: Wash your hands before you eat. Don’t put your unwashed hands in your mouth or rub your eyes. Natural hand sanitizer gels are now available from some organic brands – yes!
Prevent motion sickness: Ginger supplements may help prevent nausea. Take these before you start feeling sick if you know that you are prone to being nauseous (or if the Captain announces at the beginning of the trip that they are expecting to encounter turbulence along the way)
Natural relief for travel anxiety: Travelling can cause major and debilitating anxiety for some people. The Bach flower remedy ‘Rescue Remedy’ can help alleviate flight nerves. The homeopathic remedies ‘Aconite’ and ‘Argentum’ can be useful for calming the nerves and reducing agitation.
If you are lucky enough to have a journey planned in the near future, safe travels!
Live well, live long, live naturally
Renée x
The Fats. This nutritional ‘family’ isn’t exactly foreign to any of us, yet how well do we really know these guys, warts and all? Are they more goody-good Brady Bunch or bad-ass Sopranos? The fact is, they’re both good and bad and like any family, the Fats do share some common traits. For example, they all give your body energy and they all have 9 calories per gram. But (and I’m about to break all moral protocols about not having family favorites here…) some fats are just better than others.
Although much attention has been focused on the need to reduce dietary fat, the body does need fat. Throughout life, it’s essential to provide energy and support growth. Fats are also needed for helping us absorb essential nutrients like vitamins A, D, E, and K; as well as for maintaining healthy skin and body functions, including immunity and brain development. Fat is also our most concentrated source of energy, and helps to keep us warm and protect our organs.
Among other health concerns, excessive fat intake is a major causative factor in obesity, high blood pressure, heart disease and colon cancer. To understand how fat intake is related to these health problems, it is necessary to understand the different types of fats available and the ways in which these fats act within the body.
Firstly, fats are composed of building blocks called fatty acids. There are three major categories of fatty acids – saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid. Keep reading – that’s as chemistry laden as it’s going to get 
Meet Monounsaturated fat
Who/What: Monounsaturated fat is a type of unsaturated fat, and is typically liquid at room temperature. The most common monounsaturated fat in our diets is oleic acid, otherwise known as Omega-9.
Where: It’s found in olives, olive oil, canola oil, nuts and avocados.
How: The Mediterranean diet is high in mono fats and this has been linked to low blood pressure and lower incidences of heart disease – mono fats have been shown to help to reduce levels of unhealthy cholesterol. It also appears to reduce blood levels of the ‘bad’ cholesterol, low-density lipoprotein (LDL) without affecting the ‘good’ cholesterol, high-density lipoprotein (HDL) levels in any way. Often termed ‘the healthy fats’.
Meet Saturated fat
Who/What: This kind of fat is usually hard at room temperature. Although saturated fats are often thought of as a group, there are different saturated fats, and each has different uses in the body and potentially different health effects. There is some evidence for positive effects of some saturated fats, including antibacterial properties (eg, coconut oil)
Where: Primarily found in animal foods such as meat and dairy – particularly cheese, butter, cream, and full-fat milk. Also found in some vegetable products including vegetable shortening, palm and coconut oils. The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of ‘bad’ LDL.
How: The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of ‘bad’ LDL which can in turn increase the risk of heart disease. It is recommended that less than seven percent of your daily calories should come from saturated fats. Cut down on cream, fatty cheese, cakes and biscuits, trim fat off meat and take the skin off chicken.
Meet Polyunsaturated fat
Who/What: Unlike the saturated fats, polyunsaturates may actually lower your total blood cholesterol level. Poly fats are know as ‘essential fats’, quite simply because they are essential for our health. Our bodies can’t produce them, so we need to get them from our diets. The two types are omega-3 and omega-6
Where: Omega-6 is found in vegetable oils including sunflower, safflower, nuts, seeds, meat and chicken. Omega-3 is in flaxseed and canola oils, nuts, green vegetables, and oily fish such as sardines, mackerel, salmon and fresh tuna. Supplementation with flaxseed oil or fish oil capsules is common.
How: Essential fats can help reduce the LDL cholesterol in your blood, helping to protect against heart disease. Omega-3 helps our brains and eyes function well, while omega-6 helps with growth, immunity, healthy skin as well as our reproductive system
Meet Trans-fats
Who/What: These fats occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. Hydrogenation changes the structure of natural essential fatty acids to unnatural configurations.
Where: Many processed foods such as biscuits and cakes, meat pies and pastries. Most margarines contain trans-fats, although a lot of manufacturers changed their formulations in recent years due to negative press around trans-fats.
How: Studies show that trans-fats can raise LDL cholesterol levels, while simultaneously reducing HDL cholesterol levels. Double-bad! They can interfere with the body’s ability to utilize essential fatty acids.
So, there you have it. The Fats. Hopefully you’ve gained a little more knowledge about just what sort of fats you may be serving up at your next family dinner. Oh, and my favourite family members? Polyunsaturated and Monounsaturated all the way.
Live well, live long, live naturally
Renée x
It’s easy to dismiss fashion as frivolous. Whatever is touted as a season’s ‘must have’ or ‘the new black’ appears inconsequential when juxtaposed with real-world concerns like global warming, economic strife and famine. But beyond fleeting fads and mindless consumerism, clothing production can be accomplished in a better, smarter, and more socially and environmentally sustainable way. Oh, and you can still totally look hot while you’re being a good green girl.
Sustainable fashion or ‘eco-fashion’ is a part of the growing philosophy and trend towards sustainability, with the aim being to create a system that can be supported indefinitely in terms of environmental and social responsibility. With fashion, it’s about making clothes that take into account the environment, the health of consumers and the working conditions of people in the industry. Sustainable clothes are made using organic raw materials grown without pesticides, such as cotton, bamboo and hemp. Production doesn’t involve the use of harmful chemicals and bleaches to color materials, and garments are often made from recycled and reused textiles or materials (yes, recycled plastic bottles have earned a place in high-fashion!).
The majority of clothing on the market is made from cotton, which is one of the most heavily sprayed crops in the world, accounting for 25 % of the world’s insecticide use and 10 percent of its pesticides used. Synthetic options made from petrochemicals like nylon and polyester are no better: Nylon manufacturing creates nitrous oxide (a greenhouse gas which is 310 times more potent than carbon dioxide), while polyester demands large amounts of water for cooling, along with potentially toxic chemical lubricants. Both processes are energy hungry, which pushes them even further away from Camp Green.
Compare this to bamboo as a resource, which is sustainably grown, completely biodegradable, naturally pest and insect-resistant, and produces 35 percent more oxygen than trees! Luckily it’s the fastest growing plant in the world and its use in the fashion industry is swiftly soaring. Likewise, hemp is naturally insect-resistant, anti-microbial, and requires no herbicides, pesticides or chemical fertilizers to produce. It’s also completely legal.
The eco-fashion trend is about being super-stylish and conscious, responsible and earth-aware. Eco-fashion isn’t just about the fabrics used, it’s an ethos that translates throughout every aspect of a brand.
So, green is the new black. Thankfully with the ‘new black’ seemingly changing faster than you can flick through a glossy fashion magazine, sustainable fashion is one trend that looks set to plant itself firmly on the fashion scene for years to come.
Live well, live long…live naturally
Renee x
Many would vouch that potatoes are the ultimate comfort food. Baked, fried, boiled, mashed, sliced or diced, they’re also the ultimate in convenience in terms of a staple carbohydrate that is versatile and cheap. But ultimately…are spuds actually good for us? They’ve been famed commodities in famine times and then dropped like, well, hot potatoes, during low-carbohydrate diet crazes. I’m not one to rule a food categorically ‘bad’ or ‘good’, but the jury is still out as to if spuds should be a ‘sometimes’ food or part of our staple diet.
At the heart of the argument against potatoes is their high level of carbohydrates. Many people avoided them like the plague during the very recent low-carb craze, with Atkins’ dieters and others ruling that they were one of the worst foods you could eat for weight gain and associated complaints. Potatoes have a bad reputation, in part, because they are high in starchy carbohydrates and low in protein, meaning that they have a high glycemic index (GI). GI is a measure of how rapidly carbohydrates in foods cause blood sugar to rise. As a result, their popular (many would say over) consumption has been linked to the increased risk of people developing type 2 diabetes. Studies have also shown that while most vegetables reduce the risk of cancer (bring on the brussel sprouts and broccoli!), potatoes don’t appear to have this effect.
Potatoes are classified nutritionally as a starchy food. That’s because the main nutrient in potatoes is starch (carbohydrate). Also, when eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Potatoes are technically a vegetable but interestingly, are not included as part of the 5+ a day worldwide campaign to encourage people to eat at least 5 servings of fruit and vegetables every day to maintain optimum health.
However, in the humble potatoes defense, I think that some of the mates that spuds hang out with might just be tarnishing their reputation and giving them a bad name. Butter, Sour Cream, Full-Fat Milk, Cream Cheese, Hydrogenated Oil, Gravy…these guys are all on the wrong side of the health tracks, yet spuds are often found associating with them. Tsk tsk!
Of course, potatoes do have commendable virtues such as that they are low in fat, low in calories, and contain adequate levels of dietary fibre, potassium and other minerals and vitamins including Vitamin C. Again, these health goodies aren’t in levels as significant as in other fruits and vegetables, but they are still there! For this reason, I would recommend potatoes over other starchy additions to meals like white rice, white pasta and processed bread. This is because during processing, the above foods have basically been stripped of their nutritional value. In fact, have a look at the following table which shows how potatoes generally stack up next to rice and pasta in the nutritional stakes (figures are just averages);
If you eat potatoes, make them an occasional accompaniment to your diet, rather than a daily staple food. Keep portion sizes low and don’t count potatoes towards your daily vegetable intake. Some other helpful potato tips to keep spuds as buds include the following;
- Bake potatoes with the skin on to maximise the benefits of their fiber content
- Don’t eat the potato skin if it has a green tinge. That’s chlorophyll, a sign that the potato has been exposed to too much light after harvest. It also indicates that solanine (a naturally occurring toxin) may be present in increased amounts, especially in the skin. The skin will taste more bitter than usual if it has the toxin on it. Consuming large amounts of solanine may cause cramps and diarrhea. To avoid solanine, don’t buy potatoes that have green skin and store them in a dark place in your pantry or kitchen
A few tips:
- Top toppings for a baked potato include organic plain yogurt, salsa verde, hummus & flaxseed oil and chives, or try chopped almonds, lemon juice and herbs (yum!)
- Mix mashed potatoes with yogurt and a dash of olive oil instead of butter, full-fat milk or margarine.
-When potatoes come in their processed form (eg. French fries, crisps, hash brown patties) there really isn’t any need to beat around the bush…they’re just not good for us!
So as to if spuds are your buds or duds? I don’t rule them out in my diet, as they certainly have their place, but I generally choose other vegetables and grains (eg. brown rice) to fill the starch quota on my plate. Oh, and the main duds are those mates of the spuds. I don’t mean to discriminate, but ditch Butter and co. guys!
Live well, live long…live naturally
Renée
I recently spent a rejuvenating 3 weeks on holiday in the States, for which I am very grateful. Of course, I indulged in American classics like juicy burgers, road-side hot dogs and luscious Key Lime pies…but my consequent bloated belly and I were thankful to find the vegan haven that is ‘Café Gratitude’…
I wanted to share my discovery with you, because it aligns so gorgeously with Miranda’s stance on the positive powers of affirmations in daily life. Not only do the Café Gratitude restaurants dish up 100% organic, vegan, hearty delights, but they also celebrate and encourage being grateful through an innovative expression of affirmations. Each meal is given a name whereby when you say it out loud, you are in fact subliminally giving yourself a positive affirmation…’I am Graceful’, ‘I am Worthy’, ‘I am Extraordinary’, ‘I am Complete’. Here is a little from their website…
“Café Gratitude is our expression of a world of plenty. Our food and people are a celebration of our aliveness. We select the finest organic ingredients to honor the earth and ourselves, as we are one and the same. We support local farmers, sustainable agriculture and environmentally friendly products. Our food is prepared with love. We invite you to step inside and enjoy being someone that chooses: loving your life, adoring yourself, accepting the world, being generous and grateful every day, and experiencing being provided for. Have fun and enjoy being nourished. Welcome to Café Gratitude!”
I encourage you to check out their website to gain inspiration for vegan cookinghttp://www.cafegratitudela.com/ home Even if you are not vegan, it’s worth taking a look…I dined with two meat-loving blokes and they both declared that it surpassed their expectations and were delighted when I said we were going again in San Francisco…for ‘research’s sake’ of course 
We’re not all blessed to have a Café Gratitude in our neighboorhood, city, country or even hemisphere for us living ‘down under’ and the idea of vegan, raw food may not necessarily tantalize your taste-buds. But that doesn’t mean that we can’t embrace the philosophy and capture the abounding energy that results from the synergy of positive affirmations and wholesome food.
As Miranda so passionately encourages, we can easily incorporate affirmations into our daily life…and well, the majority of us eat at least 3 times per day, so that’s three perfect opportunities to share the love and nourish your body and soul! In fact, eating while relaxed and with intention on focusing on what you are doing (rather than just wolfing down your food at your desk with little appreciation…) actually directly increases the ability for your body to digest your food well and provide you with more energy!
My belly certainly felt blessed rather than bloated and I’m now experimenting loads more with vegan food all in the name of positive balance! I am Thankful.
Live well, live long…live naturally©
Renée
I have a confession. I, Renée, am a Naturopath and health advocate…but I’m also a little (OK…majorly) obsessed with cupcakes. It seems that ever since ‘Sex and the City’s’ Miranda and Carrie talked crushes while stuffing themselves with the now infamous Magnolia bakery delights, cupcakes have steadily taken the cake when it comes to the baking popularity stakes. There is just no way that I can sugar coat the reality though sorry…cupcakes aren’t very good for you. Well, unless you count the health benefits from the quick burst of endorphins you enjoy as your taste buds rejoice when the ridiculously indulgent buttercream melts on your tongue. Oh…heaven! But really, I’m clutching at straws…they just aren’t healthy.
So, I made it my mission to play with all of my favorite recipes and create some healthier cupcake alternatives. The good news? It is possible to create fun and flavorful variations including gluten-free, dairy-free, sugar-free and vegan cupcakes! The bad news? They’ll never be up there with veges and whole-grains in the health stakes! However, I think it’s important to remember that cupcakes are meant to be a treat, so it’s not necessary to always make them ‘everything’ free, but rather adapt recipes to any dietary requirements, or just sub out some ingredients for healthier alternatives.
A few weeks back I did a post on some of my favorite whole-food baking ingredients, and a few people requested a cupcake recipe that I mentioned using almond flour (thank you for your patience – I’ve been away on holiday!) Almond meal flour is deliciously moist and high in protein and nutrients and is gluten-free and adds a delightful depth of flavor to cupcakes.
These cupcakes do use refined sugar, which I’m not usually a fan of, but I created this recipe for my Granddad who is a celiac so doesn’t eat gluten or dairy…and at 81 and still skiing and tramping, he shows that you can consciously indulge in moderation every now and then and still have a healthy and active life!
Enjoy!
GLUTEN FREE/DAIRY FREE ORANGE AND CARDAMOM CUPCAKES
2 oranges
260g caster sugar
6 eggs
2 cups almond meal
2 teaspoons baking powder
2 teaspoons ground cardamom
1/4 teaspoon of cinnamon
I cup of flaked almonds, toasted
7 tablespoons of rice flour (this is optional, I often add it if the mixture looks too runny – sometimes it depends on how juicy the oranges are!)
Icing
Approx 500g icing sugar,
125g soy cream cheese (available in selected supermarkets and health food stores)
Juice of half a lemon (or to taste)
To decorate
Lightly toasted flaked almonds
Grated orange zest
Place the oranges in a saucepan, cover with cold water and bring to the boil. Reduce heat to low simmer for 1 hour or until the oranges are soft. Remove oranges and cool. Preheat oven to 170º fan forced. Line muffin pans with paper cases (the mixture makes about 18 cupcakes). Quarter the oranges, then remove core and any seeds. Place in blender and process until smooth. Add the sugar and process to combine. Add the eggs and process to combine. Transfer the mix to a bowl and fold in the almond meal, rice flour (if using), baking powder and cardamom. Divide the mix among the prepared holes and bake for 25-30 mins. Remove and cool slightly in the pans before transferring to a wire rack to cool. For icing, process all the ingredients in a blender until smooth. Spread the top of each cupcake with some of the icing and sprinkle with the almonds and orange zest.
Enjoy, while reminiscing over the Sex and the City cupcake scene one more times…http://www.youtube.com/watch?v=X5CJAXZxJXA
Live well, live long…live naturally©
Renée x
“I’ll have the vegetarian Big Breakfast please with gluten-free bread and a spicy soy chai latte. Thanks!” This was my brunch order last weekend and after munching and chatting with friends, I wandered home, full bellied and started sifting through my mail. There was an appeal from Oxfam with regards to the Horn of Africa’s full-scale famine and I just had this overwhelming sense of sadness and then just sat (with my organic green tea…), and quietly reflected about what food means to me and how easily our perceptions can get warped in the Western world.
Food fuels us to sustain our life. It can also unite families in celebration, nourish our souls and give us a satisfying outlet for creativity. I think the timing of my Oxfam letter poignantly highlighted to me how truly blessed we are to have an abundance of healthy choices when it comes to our food. Over 12 million people in the world get a mere few grains of maize for breakfast (if they are lucky) whereas we can choose from a plethora of different bread options for example…corn, whole-grain, spelt, gluten-free, rye…the list goes on. For the vast majority of the Western world, to some extent, we can pretty much tailor our meals according to not only our tastes preferences, but also various health benefits we are trying to achieve. Of course, I’m all for people being proactive with healthy food choices, but I’m also aware that for some, this can be all-consuming and take away the actual purpose and joy of food.
Food can become very measured and rigid, and there is actually cause for concern that we can become overly fussy in the name of ‘good health’. It’s easy to do, and consequently can become detrimental to our health. “Oh no, I can’t even try that gorgeous cake you have baked for me because I don’t allow myself ANY sugar. Full-stop.” There is a beautiful balance…that can be struck.
We shouldn’t dwell on guilt that we are lucky enough to be in an environment where we enjoy good, ample food, nor should we give ourselves grief that we ‘slipped up’ and ate white bread instead of wholegrain.
It is lovely to be able to donate, and even just a small amount means that we can do our bit to help devastating food crises such as the Horn of Africa famine, which is plaguing so many right now;
Beyond this, I think that we can all be reminded of how blessed we are. We have food and choices and should appreciate this simple life gift that we are given every day. Nourishment and joy from food. Everyone deserves this blessing.
Renée
Live well, live long…live naturally©
I don’t think the beauty and allure of home baking will ever die, at least not in my books. It conjures up childhood memories of being propped up on a stool, covered in flour and surreptitiously sneaking spoonfuls of Nanna’s famous shortbread mix straight out of the bowl…and straight into my mouth. Baking makes me happy and nourishes my soul. But can we still indulge in delectable delights while trying to be healthy at the same time? Yip, absolutely…you can, well, have your cake and eat it too!
So, I’m hitting the road tomorrow with a group of friends for a mid-winter beach getaway to cosy up around the outdoor fire and indulge in relaxation and some well-deserved treats (a few of us girls have been doing ‘Dry July’, so a nice glass of organic red is going to go down very nicely thank you very much…) I’ve happily taken the ‘Chef’ role for the trip, and as a result, I’m consumed by foodie thoughts this week and wanted to share three of my current favourite healthy alternative ingredients with you…
Agave Syrup - It has a low glycemic level and is a delicious alternative to cane sugar. Unlike the crystalline form of fructose, which is refined primarily from corn, agave syrup is fructose in its natural form. This nectar does not contain processing chemicals. Even better, because fructose is sweeter than table sugar, less is needed in your recipes. It can be most useful for people who are diabetic, have insulin resistance, or are simply watching their carbohydrate intake.
Baking tip – In recipes, use about 25% less agave than you would use of table sugar. ¾ cup of agave nectar should equal 1 cup of table sugar.
Coconut Sugar – Coconut Sugar is a great tasting, mineral rich low GI (35) cane sugar alternative, produced from coconut palm blossoms. It is certified organic, minimally processed and has not been filtered. Coconut Sugar has a rich toffee like flavour. It’s naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose and lipid levels in people with diabetes. It’s rated as GI 35. By comparison, most commercial Agaves are GI 42, Honeys are GI 55 and Cane Sugars are GI 68.
Baking tip – A great alternative to brown sugar in recipes (and it doesn’t taste like coconut in the slightest). I discovered yesterday that this works really beautifully in oatmeal and raisin cookies (I don’t think they’ll be any left by the time we hit the road…they’ve been popular in my house!)
Coconut Butter/Oil – Coconut butter is a tasty, healthy, naturally saturated vegetable product and great alternative to butter in baking. Coconut butter is very stable, making it ideal for sauté cooking and baking. It is unhydrogenated, unrefined, contains no trans fatty acids and no solvents. Unhydrogenated coconut oil contains “good” fat –and is made up mostly of medium chain fatty acids, which the body metabolizes efficiently and converts into energy, rather than storing as fat. Coconut oil does not elevate your “bad” cholesterol level (LDL), and is slightly lower in calories than most vegetable oils. That’s not to say you should eat it in excess, but it is certainly a healthier option than butter and it’s ideal for vegans or people who are dairy-free
Baking tip – This is perfect for baking that can be enhanced by a coconut flavour (think muesli bars, banana bread, pineapple cake…) but if you have a recipe that won’t be so favourable to a taste of the tropics, you could opt for ‘deodorized’ coconut oil/butter, which has a much more subtle flavour.
I have the sweet and seductive smell of orange, cardamom and almond cupcakes permeating the air as I write, so I think it’s about time to go check the oven. Oh, and it’s true, some habits never die. I’m still covered in ‘flour’ (almond meal in this case…these babies are flour and dairy free!) and although I have a bit more patience now, I still lick the bowl. Enjoy and experiment with alternative ingredients so that you can keep on nourishing both your body and soul, forever.
Happy baking beauties,
Renee x
While some health tips can ebb and flow in popularity “drink more water” is set in stone as one of the most fundamental guidelines in the pool of health advice splashed around our everyday lives. Water makes up about 60% of our body weight and is more important to life than any other nutrient. We can survive without food for about five weeks (I use the word ‘survive’ over ‘live’ as you’d certainly be pretty miserable…), but without adequate water, we would poison ourselves with our own metabolic wastes and our life would end in just three days. So, why exactly is water so good for us, and more importantly, what is the best water for us…
In the body, water becomes the fluid in which all life processes occur including digestion, absorption, circulation, and excretion. Some of the functions of water in the body include the following;
In everyday terms, what does this translate to? Plump, clear and glowing skin, sparkling eyes, cellulite reduction, regular bowel motions and a healthy you! I’ll ‘drink to that’ thank you very much (on this note…it reminds me to mention…alcohol doesn’t count as fluid intake sorry!)
When too much water is lost from the body, and not enough is replaced, dehydration develops. A first sign of dehydration is thirst, the signal that the body has already lost some of its fluid. Thirst drives a person to seek water, but it lags behind the body’s need.
To maintain water balance, intake from liquids, foods and metabolism must equal losses from the kidneys, skin, lungs, and digestive tract. A general guideline is 8 glasses per day, but you should always increase this if you are exercising or perspiring a lot, to keep your body’s water level in balance. The obvious dietary source of water is, well, water and other beverages, but nearly all foods also contain water (most fruits and vegetables contain up to 90% water!)
There are loads of different types of water available in the market, and it can be confusing to understand which is the best for us. There is currently a great concern over our water supply as it’s becoming increasingly difficult to find pure water. Lots of our water supply is full of chemicals, including not only chlorine and fluoride, which are routinely added, but a wide range of toxic organic compounds and chemicals such as PCBs, pesticide residues, nitrates, and heavy metals such as lead, mercury, and cadmium. There are different types of water, some better than others and likewise, there are differing filtering methods, some better than others…
Tap water: Water that comes out of a household tap is generally obtained from either surface water (water that has run off from ponds, creeks, streams, rivers, and lakes and is collected in reservoirs) or from ground water (water that has filtered through the ground and is extracted by means of a well). Most people assume that when they turn on the kitchen tap, they’re getting clean, safe, healthy drinking water. Unfortunately, this is often not the case. Regardless of the original source of tap water, it is vulnerable to a number of different types of impurities, and may be full of harmful chemicals and inorganic minerals that the body cannot use. Some undesirable substances found in water, including fluoride, and arsenic as well as iron, lead and copper, and other heavy metals, can occur naturally. Other contaminants such as fertilizers, herbicides, pesticides, and industrial chemicals may leach into ground water through the soil, or into any tap water from plumbing pipes. Many of these chemicals have been linked to cancer and other disorders. Water can also contain biological contaminants including chlorine, carbon, phosphates, aluminum, which are intentionally added to public water supplies to kill bacteria, adjust pH, and eliminate cloudiness, among other things.
Artesian water: Water drawn from a well that taps a confined aquifer in which the water is under pressure.
Bottled water: Drinking water sold in bottles. This can be mineral, purified or other, and will be labeled as such.
Carbonated water: Water that contains carbon dioxide gas, either naturally occurring or added, that causes bubble to form in it.; also called bubbling or sparkling water.
Distilled water: Water that has been vaporized and recondensed, leaving it free of dissolved minerals
Filtered water: Water treated by filtration, usually throughactivated carbon filters that reduce the lead in tap water, or byreverse osmosis units that force pressurized water across a membrane removing lead, arsenic, and some microorganisms from tap water
Hard water: Water with a high calcium and magnesium content.
Mineral water: Water from a well that typically contains 250 to 500 parts per million of minerals. Minerals give a distinctive flavour. Some mineral waters are high in sodium.
Natural water: Water obtained from a spring or well that is certified to be safe and sanitary. The mineral content may not be changed, but the water may be treated in other ways such as with ozone or by filtration.
Purified water: Water that has been treated by distillation or other physical or chemical processes that remove dissolved solids. Because purified water contains no minerals or contaminants, it is useful for medical purposes.
Soft water: Water with a high sodium or potassium content.
Spring water: Water originating from an underground spring or well.
Well water: Water drawn from ground water by tapping into an aquifer.
Nature filters water as the water runs through streams and it seeps down through the soil and rocks to the water table. As water passes through the earth or over rocks in a stream, the bacteria in the water leech into the rocks and are replaced with minerals such as calcium and magnesium. Fortunately, there are also man- made ways of filtering water as we’re not all lucky enough to be living near a beautiful stream delivering us the pure necessity of life day in, day out!
It’s important to note that not all drinking water contains significant amounts of toxic substances and not all cities and towns process their water in the same way, so you can check with your local council, or if you are getting a home water purifier, check with your installer, as they can let you know what filter is best for the contaminants specific to your area. At the end of the day, any water deemed clean enough to drink is certainly better than no water.
Live well, live long…live naturally
Renee x
It’s well accepted that ‘the time of the month’ can make us woman act a little out of character and dealing with associated cramps is no exception. Truth be told, I’ve actually caught myself bent over on all fours making bizarre cat like moans during the pain of my period, totally desperate (and perhaps slightly delirious…) for relief! Call it animal instincts kicking in, but ever since this experience in my teens, I’ve been on the prowl for the best natural remedies to help with pesky period pain.
Each month, the inner lining of the uterus builds up in preparation for a possible pregnancy. After ovulation, if the egg is not fertilised by a sperm, no pregnancy occurs and the current lining of the uterus is no longer needed. Estrogen and progesterone hormone levels decline, and the lining of the uterus becomes swollen and is eventually shed as the menstrual flow and is replaced by a new lining in the next monthly cycle.
When the old uterine lining begins to break down, molecular compounds called prostaglandins are released. These compounds cause the muscles of the uterus to contract. When the uterine muscles contract, they constrict the blood supply to the uterus. This contraction blocks the delivery of oxygen to the tissue of the uterus, which, in turn, breaks down and dies. After the death of this tissue, the uterine contractions literally squeeze the old tissue through the cervix and out of the body. Other substances known as leukotrienes (chemicals that play a role in the inflammatory response) are also elevated at this time and are related to the development of menstrual cramps. The cramping sensation is intensified when clots or pieces of bloody tissue from the lining of the uterus pass through the cervix, especially if a woman’s cervical canal is narrow.
While menstrual cramps will affect most women at some point in their lives, the severity can vary from a dull, annoying ache to crippling stabs that can have you clawing for the pharmacy painkiller. Thankfully, there are dietary changes, natural supplements and herbs that can help…
Complex Carbohydrates and High Fibre: Include foods in your diet that are high in complex carbohydrates (eg. whole oats, brown rice) and rich in fibre (eg. fruit and wholegrains). These can help the body get rid of excess estrogen if high estrogen levels are your problem.
B6: Taken with a B complex vitamin, B6 reduces water retention and increases the oxygen flow to the uterus.
Herbs: Angleica root, Cramp bark, Kava kava, and Red raspberry have antispasmodic properties to help alleviate cramps.
Omega-3 Fatty Acids: Found in fish such as salmon, mackerel, sardines, and anchovies. They are also available in fish oil capsules, (sold in pharmacies and health food stores). Look for the active ingredients EPA and DHA on the label.
Magnesium: Magnesium is greatly associated with lessening the amount of pain that menstrual cramps bring. Magnesium is a mineral found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains. It is also available as nutritional supplements. It’s needed for more than 300 biochemical reactions, including normal muscle and nerve function. Taking a supplement throughout the month is ideal, but even if you just take it during your period, it can provide great relief (powder form is best as it is absorbed much quicker)
Acupressure: Acupressure is a traditional healing practice that is based on the same principles as acupuncture. Instead of applying needles to acupuncture points, pressure is applied. A point that is often recommended by acupuncturists for menstrual cramps is called Spleen 6. To find the point, acupuncturists suggest feeling the bony point of the inner ankle. From that point, draw an imaginary line up the lower calf from the inner ankle. The point is approximately four finger widths from the inner ankle. With your thumb or middle finger to the skin, apply gradually increasing pressure. Hold for three minutes. The pressure should not be painful or uncomfortable.
Regular Exercise: Embrace sessions of routine exercise, as this practice increases the release of endorphins – one of your body’s natural methods of killing pain. When you’re curled up in fetal position feeling very sorry for yourself, exercise isn’t an appealing option but even just a gentle walk (perhaps to the corner store to buy some dark chocolate…?) will be of great help.
Hottie: Place a hot water bottle on your stomach to relieve cramps by increasing blood flow to the area. A good old-fashioned remedy your Granny would have sworn by…it’s just so comforting and with a hot cup of something yummy and your favorite series playing, it’s the perfect excuse to lie still and do nothing for an hour or so.
Water: Keep a water bottle close to you because if you become dehydrated, you’ll only worsen your menstrual cramps.
Sex: This is a much debated ‘remedy’ and certainly not for everyone! However, research has shown that by having an orgasm, the repeated muscle movement causes blood and other fluids to flee your congested organs and natural pain killing hormones are released. The relaxation and improved circulation to the pelvic area after sex can also ease period pain.
Yoga: Yoga stretching during your period not only treats abdominal cramps, but also provides relaxation that can help ease other symptoms associated with your menstrual cycle.
Drink Hot Liquids: When your pelvic region feels congested and cramped, allow the warmth of hot liquids to increase your blood flow and relax your muscles. Some of the best drinks include hot herbal teas such as peppermint, ginger, and red raspberry.
Mineral Aromatherapy Bath: Heat can significantly decrease menstrual cramps, as well as this it has the effect of relaxation, more so if you use essential oils such as lavender. Take a soak in a warm bath with ½ a cup of Epsom salts and 5 drops of lavender oil. Epsom salt provides the body with magnesium and helps relax muscles (including those associated with the uterus and corresponding back muscles). Soak for 20-30 minutes.
Ginger: Pound a piece of ginger and boil it in a cup of water for a couple of minutes. Drink three times daily after meals.
Vitamins and Minerals: Make sure you get a decent amount of vitamins and minerals, which can lead to fewer issues with menstrual cramping. Take a multiple vitamin and mineral supplement throughout the month, especially one that provides the body with calcium.
Cinnamon: The anti-inflammatory and antispasmodic properties associated with cinnamon can ease the symptoms of menstrual cramping. Sprinkle cinnamon on your breakfast foods or add to a tea.
Breathing exercises: Deep breaths can help calm you down (and hopefully prevent any animal-like moans…)
If you are experiencing persistent symptoms of menstrual cramps associated with nausea, vomiting, diarrhea or sweating, it’s important to see your doctor to be properly diagnosed as there could be underlying physical causes or hormonal imbalances.
Renee x
