Are You What You Eat?

You would probably expect someone like me who has studied nutrition, to completely agree with the statement ‘you are what you eat’.  After all, my job is to convince you that you need to eat nutritious foods.  Eat healthy become healthy, it’s simple, right?  Sorry folks, I wish it was that simple.

But you already know this!   Every time you switch on the TV, read a magazine article or link in to social media, conflicting ‘truths’ abound as to what is good and bad food.  First fat is bad!  You should eat low-fat to avoid heart disease!  Now that’s wrong!  Now fat is good and you need full fat!  Eggs are the best source of protein?  What about the cholesterol … bad for you? Meat, is it bad or does it have a high bio-availability of protein and other nutrients that are good for you? And on it goes until most of us don’t know what to believe or who to trust.   I wish I could tell you I’m about to make things crystal clear but that would just be another lie.   I can tell you from my own experience though, that a good understanding of nutrition allows me to see through a lot of this apparent confusion for what it really is.  But even this knowledge doesn’t make the journey of implementing healthier eating any less challenging.

I have come to the conclusion that unless you are someone like Hugh Fernley Whittingstall, running a small holding, growing and making your own food and producing your own meat and dairy, there is no way to know with any certainty that what you are eating is healthy.  The Hugh’s of this world can ignore the media hype but the rest of us have very little control over food quality and its possible effect on our health.  We are in the vulnerable position of having to trust others.  People are unaware of the changing nature of food!  The egg of fifty years ago looks the same today but nutritionally it is very different.  In its purest form, eggs and most other natural foods can only truly claim their rightful status if they have been grown or fed naturally in a natural environment.

The Illness, pharma, healthcare including [gyms /health stores /alternatives] and food industries are big businesses that are busy selling ‘health’ in one form or another.  They battle it out in the public arena like the gladiators of old.  They need to win your trust to keep you invested!  But this constant stream of media sensationalism creates a great deal of fear and solves nothing.  Ongoing stress is a waste of your valuable energy and is NOT good for your health. Think about this for a moment if your health is their concern, what if by some miracle we all became well enough tomorrow not to need them – what would that mean for business?  There is a place in our lives for all of these services but see it also for what it is – business.  The only person that really cares about your health is you!  And, you are not powerless in this!  The good news is, looking after your health is a choice you can make at any time.  It will be challenging!   Our society is not currently set up to make this easy for you.  More good news – if you are reading this blog you are still alive.  What you are eating hasn’t killed you – YET 🙂  Read on if you want to find out how to keep calm and carry on in the face of forces outside of your control.  There is a lot you can do for yourself in the pursuit of better health.

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Magnesium Rich Snacks

Here are a couple of ‘magnesium rich’ snack ideas to help you include more magnesium in your diet in a delicious and nutritious way 🙂

Cacao Coco Nut Balls

Source: Google Images
  •  12 dates
  • 140g ground almonds
  • 70g shredded/desiccated coconut [extra for rolling]
  • 70g melted coconut oil
  • 33g cacao powder
  • 2 tblsp milled chia seeds
  • 90g chopped hazelnuts

Method:

Process dates, ground almonds, coconut, coconut oil, cacao powder and chia seeds until mixture comes together.  Place in a bowl and take a small amount and form a ball.  Roll the ball in the coconut.  Chill in the fridge on a baking sheet or tray.

These can be frozen and kept for 1 month.

This mixture makes 12 balls.  Each ball (44g) is about 267 calories, so don’t go mad, it’s a sweet treat!    High in magnesium, potassium, phosphorus, manganese and copper.  High in Vitamin E and Biotin (B7).


Spicy Roasted Pumpkin Seeds

Source: Google Images
  • 4 tblsp coconut oil (40g) melted
  • 2 cups (260g) of raw pumpkin seeds
  • 4 tsps of tabasco sauce
  • 1/2 tsp cayenne pepper

Method:

Heat the coconut oil in a large pan over medium heat.

Add pumpkin seeds and sauté for 2 to 3 minutes until they start to pop and turn golden brown.   Add cayenne and tabasco, toss and continue to cook for another minute.  Transfer to a tray lined with parchment paper, carefully spread out in a single layer and set aside to let cool before serving.

A perfect accompaniment to a green leafy salad.  Divided into 8 portions, 1 portion would contain about 237 calories.  High in magnesium, phosphorus, zinc, copper and iron.   Pumpkin seeds are also high in Vitamin B3 and the amino acid Tryptophan so all in all really good for keeping you calm! The cayenne can stimulate your body’s circulation and reduce acidity. It’s a powerful, spicy little pepper and touts many health benefits like helping decrease appetite and retarding or slowing the growth of fat cells.

Receipt:  Adapted from Dr. Axe - Magnesium Recipes

The Magic Pill

The Magic Pill:  A Film Review

 

Source: Google Images

This film is about an hour and a half long.  The producer Pete Evans may be better known as one of the judges on the Australian ‘My Kitchen Rules’  series.  The film looks at the merits of the ketogenic diet. Ketogenic basically means eating a diet that is high-fat, adequate-protein and low-carbohydrate.  The diet forces the body to burn fats rather than carbohydrates.  The ketogenic diet was originally used by physicians in the 1920s to treat epilepsy but was largely abandoned in favour of new anticonvulsant drugs.  It is proposed that as a species this diet may better suit our biochemistry and, if done correctly, could be one way of alleviating or preventing chronic diseases and brain conditions.  Our brains are made up of 60% fat.  However, this turns the whole low-fat, high-carbohydrate diet on its head.  It pretty much turns the food pyramid up-side-down.  Governing health bodies believe the diet to be controversial, unscientific and a threat to public health.  The Health Professions Council of South Africa spent three years and hundreds of thousands of dollars prosecuting Tim Noakes, emeritus professor and scientist, with a charge of misconduct after he gave low-carbohydrate, high-fat dietary advice to a weening mother on twitter.

The film follows the progress of a group of indigenous people, the Yolngu, on a 10 day ‘Hope for Health’ retreat.   All the participants suffer from diabetes and other chronic diseases, unheard of among these people before their introduction to the western diet.  It also follows the progress of a young family with an autistic 5 year old girl, Abigail, an autistic boy, an asthmatic singer and two women moving fearfully into later life.  All the participants are on a cocktail of medications to keep their chronic conditions under control and all are ready to try the ketogenic diet. Could embracing good fats and drastically reducing carbs be the key to better health?  Is a radical re-think needed?  One woman featured, says the disappearance of her breast cancer tumour is due to the ketogenic diet.  A brave lady to declare this to a world that might not want to listen.

Easy viewing with no high-pitched drama, the film gently opens us up to the idea that perhaps we have moved away from our connection with the land, the nature of food and even our own natural instincts when it comes to eating.  Lost!!   But there is ‘Hope for Health’.  You will see that it is not easy to begin making dietary changes and that this particular approach really goes against the ‘grain’ 🙂 and the tide. You will be inspired by the results these brave people achieved in a relatively short time.  They share their personal stories to show others that they have found a way back to better health.

Abigail stole the show.  If you want to keep up with how she is doing now her dad made a blog to share their story.    You can find it by clicking here.

© AoS2018

Magnesium ‘Miracle Mineral’

In my first blog about Vitamin D, the sunshine vitamin, I explained that it is unusual for Nutritional Therapists to recommend a single nutrient supplement, but that Vitamin D could be the exception.  Why?   Over many years, science has shown how insufficient vitamin D levels contribute to health concerns on virtually every level and many have responded by boosting levels with supplementation or quality time in the sun.   But here is another nutrient which has a similarly wide-reaching effect in the body, which is also largely deficient in the population and could benefit from supplementation.  Magnesium!  Every known illness is associated with magnesium deficiency.  Like vitamin D, magnesium supports seemingly endless functions and bodily systems.   It is a macro-mineral, the fourth most abundant in the body and a co-factor (a molecule that assists in chemical processes in the body) for the proper functioning of 325 enzymes.  Ongoing magnesium deficiency has been linked to numbness and tingling, muscle cramps and twitches, headaches and migraines, constipation, insomnia, irregular heart rhythms, cardiovascular disease, diabetes, high blood pressure, premenstrual syndrome, personality changes, anxiety, fatigue and weakness, fibromyalgia, vertigo, and seizures…. and that’s just for a start!   But why such widespread lack?  Historically humans met their needs for magnesium through clean spring, river or lake mineral rich water and ate food grown in mineral rich soil.  Magnesium is much more plentiful in the diet than vitamin D, provided you are including magnesium rich foods.  Even so, mineral depleted soil produces a much lower mineral content in natural foods as compared to the beginning of the last century.  Other modern day factors also contribute to its depletion in the body such as stress, alcohol, caffeine, processed foods and sugar.  In this context, deficiency is easier to fathom!  Like vitamin D, having sufficient levels of magnesium could stack the potential for many more health benefits in your favour.  If you are interested in knowing more about magnesium, the best dietary and other sources, and the best type of magnesium to supplement with, then read on!   Q. Prefer to watch a video?  I have posted a link at the end of the blog.

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Spice Aid Cabinet

Mankind has sought out plants with medicinal properties since time immemorial.  Even today when there have been great developments in the field of chemistry, pharmaceuticals and medicine, these medicinal plants have lost none of their importance.  Botanical drugs are at the birth place of the current pharmaceutical industry, for example, the ancient Egyptians used the bark of the Willow tree for the relief of aches and pains.  The willow tree yields ‘salicylic acid’ which is the active pain-relieving and anti-inflammatory component that is used to make the aspirin of today.  Probably because big pharma don’t really want you to know that some of your inexpensive household herbs and spices could be the answer to your aches, pains and other health conditions, this information has become generally suppressed and instead we are encouraged by media advertising to believe that pharmaceutical drugs are the only solution.  The general public has consequently lost trust in natural remedies while big pharma secretly know their benefits.  Plant based medical practices like traditional Chinese herbal medicine, Ayurvedic and Naturopathic medicine, for example, are often viewed as a last resort when conventional medicine offers us no solution.  Ideally the reverse would be the case, where natural remedies are used first and pharmaceutical drugs, with their known side-effects, are a last resort.  In this blog I am sharing my knowledge of some of the spices that are ‘hot’ in the world of nutrition.  You may already have them in your spice cabinet.  They offer a relatively inexpensive way of stacking some health benefits in your favour with little effort!   Mother Nature’s flavour favours. Many spices have health benefits, too many to cover here, so I have narrowed them down to some of the most popular and widely used today in the prevention and treatment of the chronic diseases.  I have checked each spice for known interactions {A-Z Guide to Drug-Herb-Vitamin Interactions}. There are none for those mentioned and so they are completely safe to use.  So, what are these little pots of magic dust??  Read on to find out!

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The Fat Factor

When you hear the word ‘fat’ you don’t automatically think of the macronutrient ‘fat’.   Fat can also refer to fat in the body or to someone carrying excess weight.  We can distinguish carbohydrate and protein as food groups more easily than fat.  Protein is involved in muscle growth in the body but we don’t call it ‘muscle’. Talking about fat can therefore be confusing but from this point on, I am referring to fat ‘the macronutrient’ as a constituent of food!  In college we had an information sheet for clients called ‘Fat Phobia’.  Interesting title!  Before I read it I thought it must be about ‘a fear of becoming fat’.  It turns out the phobia is a fear of eating foods containing fat.  If you are now thinking ‘isn’t that the same thing’ then I hope by the time you have finished reading this blog your perception will have changed. This assumption that fat makes you fat is outdated and untrue.  You need fat!  The right fat!  There is not just one type of fat but many, and as with all food groups there is the good and the best avoided varieties.  It is vital to know the difference.  Fat phobia is real and many people are on a mission to eliminate fat in order to lose weight, not realizing how important it is for their health.  Choosing quality over quantity and making small dietary adjustments could make a big difference to your health.  Read on to learn more about your dietary fat factors!!

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