You might have heard the Hippocrates quote (and a sentiment echoed by naturopath’s the world over): “all disease begins in the gut”. There is more than one way to interpret the phrase, however consider this: the foods we eat hold the nutrients we require in order to grow and thrive; however the foods must be digested in order to unlock the nutrients they hold for use by our bodies. If our digestion is poor, our ability to access these vital nutrients is limited. And if our access to nutrients is limited, so is our ability to grow and thrive.

Get the foundations right

Nutrient deficiency is often associated with a struggling immune system. We must first consume the building blocks nutritionally, in order to support the function and defensive capabilities of the immune system. You can read more about specific nutrients that will bolster your immune system on another article I recently wrote here.

Build up your bugs

While we’re on the topic of the digestive system, by now I’m sure you've heard of the microbiome: the bacterial community living within the gut. What you may not know is that these bacteria play a crucial role in the immune system, and also reside on or in many other areas including the skin, lungs, nose, and mouth.

Whilst the science is still evolving, we know that a happy microbiome plays a significant role in maintaining the health of the digestive system, making your gut bugs a key player in upholding the first line of defence as mentioned in the previous blog post, Understanding the Immune System.

The power of sunshine

Something extra to consider when it comes to our immune systems is the role of vitamin D. This is a vitamin which is largely made within the body in a process driven by exposure to sunlight, of which there is less in winter due to reduced daylight hours. Almost all of the cells within the immune system have been shown to use vitamin D and scientific research demonstrates a potential role for vitamin D in maintaining the function of the immune system. One of the ways vitamin D does this is by enhancing the defensive capabilities of macrophages, a type of white blood cell responsible for destroying invading pathogens or unhealthy cells.

Manage your mind

Moving away from food and nutrients, stress management is also critical in regards to nurturing the immune system. Stress results in an increase of corticosteroids (a class of hormones) as well as adrenalin and noradrenalin, the catecholamines. In the short term, this is beneficial; however over the long term, this may lead to suppression of the immune system via changes in the way white blood cells (key cells of the immune system) are created and the way they function. This may result in an increase in viral and/or bacterial infections within a person.

Remember the basics

Finally, it still holds true that basic hygiene, such as washing your hands properly before eating or preparing food, and after going to the bathroom, is one of the most effective ways to support the immune system and protect ourselves against illness.

Using naturopathic treatments to improve the immune system assists in improving the body’s ability to ward off illness, but also to protect and support against further damage caused by pathogens (the bad guys).

Many of us need some extra help boosting the immune system. Whether it's pinpointing the cause of repeat bouts of illness, or bolstering ourselves coming into cold and flu season; being prepared and at your best can minimise the time you spend feeling miserable this winter. Book your first appointment now and starting working your way towards an optimal immune system.

The complexity of the human immune system knows no bounds; it is a finely-tuned group of cells, organs, tissues, and substances manufactured by the body that act upon them.

The main function of the immune system is to protect us from foreign invaders, known as pathogens, such as viral or bacterial infections. How well the body resists illness, or how quickly a person recovers from illness, is a direct reflection of the state in which the immune system is functioning.

When there is an attack on the immune system, such as the presence of the common cold virus, a few things happen:

Our ‘first line of defence’ comes into play. This generally refers to physical barriers that try to stop a pathogen from entering the body. These defenders include the skin, the mucous and fine hairs in the nose, as well as vomiting (in the case of, for example, food poisoning).In the instance that our first line of defence doesn’t manage to contain and remove the pathogen, the full force of the immune system comes into play. This includes an increase in the number of white blood cells, the key players in the immune system. The white blood cells serve to seek out the pathogen and then destroy and remove it from the body.We might notice things like heat, redness, and swelling; signs of inflammation. These signs represent the body attempting to repair damage sustained during an attack on the immune system.

Why do things get worse when the weather gets cold?

The link between cold weather and the common cold is surprisingly not well-defined. While there is some evidence from animal studies that colder temperatures may dull the response time of the immune system to invading pathogens; it is also possible that the rise in colds and flu comes about from more people sharing the same warm air in enclosed spaces, forced indoors by the colder weather. In addition to both of these things, viruses such as the one that causes the common cold are better able to reproduce at temperatures below the body’s happy resting temperature of 37 degrees. If you consider the temperature of the air that sits in your nose during cold weather, this starts to make sense. It is likely an interplay of factors that causes an increase in the frequency of illness during the cooler months.

Understanding a little about the way the immune system works is the first step to protecting yourself against the dreaded winter lurgy. The next step is knowing how you can nourish the immune system to create a superior fortress which is better at both fending off and mounting a solid defence against any invaders that come your way. The next installment in this series will do exactly that. We’ll explore more about how we can build the immune system using food, lifestyle strategies; and, if required, some considered supplementation.

In the meantime, to get some extra support for your immune system to set you up for a streamlined and healthy winter, get in touch and book your first appointment today.

If you’re not really familiar with the concept of protein beyond buying a tub of it from a health food shop to build muscles, then I’d like you to indulge me in a little bit of visualisation. Imagine a gold chain if you will, similar to Mr. T’s. The gold chain is the piece of jewelry we will ultimately buy, however we can see that it’s made up of many links. Proteins can be thought of in the same way: the chain is the protein, but all the links that make it up are the amino acids.

It’s difficult to overstate the importance of protein in the diet and the constant flow into the body of amino acids from protein-containing foods. Muscles, blood cells, skin, organs, neurotransmitters, and some hormones are all comprised of amino acids. Essentially, amino acids make life possible due to their role in growth and repair, as well as being involved in every single chemical and biological reaction that takes place within the body.

The body is pretty clever in that there are certain amino acids that it can make via breaking down body proteins into constituent amino acids and reassembling them into new proteins. There are some other amino acids that the body cannot build and we must take in through the diet, these are referred to as ‘essential’ amino acids.

Where does protein come from?

Chatting to patients (and thinking over my own diet), protein seems to be a tricky macronutrient for most of us to ensure we’re getting enough of, especially via wholefood sources and without turning to protein shakes. I’d be pretty confident in retaining my money if I placed a bet on most people automatically turning to animal-based foods when they think about where to get protein, and the truth is – not all of us like to eat animal-based foods at every meal and snack.

Protein from plant sources

‘Complete’ proteins are those that contain all of the essential amino acids. It's true, complete proteins tend to occur mainly in animal foods, i.e. meat, fish, eggs, dairy. Plant foods are often missing one or more of the essential amino acids. This doesn’t make them less important, it just means that we need to consume a variety of plant-based protein foods to ensure there is a supply of all the essential amino acids into the body. For example, most grains and legumes each lack one or more of the essential amino acids, but combining them in a meal ensures that all the amino acid boxes are ticked, if you will.

By creating a better balance between plant and animal protein in the diet, you’ll likely achieve a couple of things:

A reduction in the amount of saturated fat you consume overall (animal foods tends to be higher in saturated fats than plant-based foods);An increase in fibre (plant-based foods tend to be much higher in dietary fibre).

Listed below, you’ll find five examples of great sources of vegetarian protein. Beyond all the biochemistry business, protein also keeps us feeling fuller for longer and maintains steady blood glucose levels, making it a worthwhile (and indeed necessary) addition to every meal and snack.

As a reference, the humble egg (often viewed as a ‘perfect protein’), when hard-boiled, contains around 12g of protein/100g. It also, for references’ sake, contains 9.5g of fat, 1.2g of dietary fibre, and about 140 calories.

More information, please!

1. Tofu

Tofu, also known as bean curd, comes from the humble soybean and is made in a similar way to cheese, by pressing the curdled fresh soy milk into blocks. A quick stroll down the relevant supermarket aisle will reveal an array of options: firm, momen, hard, classic, silken, marinated, possibly even smoked (if you’re lucky enough!) Google is your best friend when it comes to incorporating this ingredient into your meals and I highly recommend doing a bit of experimenting in the kitchen.

As well as being high in protein, tofu is a source of calcium that is definitely worth including in the diet if you’re avoiding dairy.

Buckwheat

Despite its name, buckwheat does not actually contain wheat. In fact, buckwheat is not even a cereal grain, but a fruit seed! In addition to the great protein content, buckwheat provides the body with compounds found in plants, known as flavonoids. The flavonoids provided by buckwheat are called rutin and quercetin and these compounds play a significant role in preventing the body’s response to allergens, as well as providing antioxidant actions within the body (I’ve written more about this here).

What’s most impressive about buckwheat though, is that it’s a complete protein, providing all nine of the essential amino acids. Quinoa is another grain that is also a complete protein source.

Green peas

Categorised as a legume, these small vibrant green pods are not only a great source of vegetarian protein, but they also provide a host of other nutritional benefits. Peas are a great source of B vitamins, magnesium, iron, and dietary fibre. Dried peas, if you prefer, provide similar health benefits to fresh peas.

Chickpeas

If you’ve ever dipped a carrot stick into a pot of hummus, you’ve discovered the chickpea. Loaded with fibre and a great source of folic acid, manganese, iron, copper, zinc, and magnesium – they’re a great inclusion into the diet as far as obtaining crucial minerals goes.

Hummus is a great way to include chickpeas in the diet, but they’re also a great addition to vegetarian curries or stews. I especially love them in a satay sauce, stuffed into roasted sweet potatoes.

Sunflower seeds

Before you recoil in horror at the comparatively high content of fat and energy of sunflower seeds, come back to earth and consider how you generally eat them: sprinkled on top of a meal, mixed in with other nuts and seeds etc. Yes, nuts and seeds contain high amounts of fat but they’re a food that is nutrient-dense, as well as energy-dense (i.e. high in calories). Sunflower seeds are a great source of vitamin E, iron, folic acid, and the B vitamins. Also worth noting, they’re CHEAP! Get them onto your shopping list this week.

If you're interested in obtaining more information on incorporating more plant-based protein sources into your diet, including health benefits, cooking tips, and recipes - get in touch to have a chat.

The Australian bureau of statistics reports that almost 1 in 2 of us will experience a mental health condition during the course of our lifetime. Take a moment to let that sink in.

There is more and more emerging scientific evidence that inflammation within the body is, in some cases, directly associated with mood disorders such as depression and bi polar disorder. It is also now coming to light that some mood-stabilising and anti-psychotic medications may act to reduce inflammation, which is not necessarily the understanding with which they have been prescribed to this point. Finally, it has also been shown that the additional use of specific anti-inflammatory therapeutics can improve the efficacy of mood-stabilising and anti-depressant medication.

Three million Australians are currently living with depression and/or anxiety. That’s a huge number in itself, but does not include other mood disorders such as bi polar or schizophrenia, and it also doesn’t include those that remain undiagnosed or unaware that there is perhaps a label for the way they’re feeling.

So if we know that for at least some people, inflammation is at play in these brain disorders, and we know that certain dietary and lifestyle elements are inflammatory (i.e. sugar, smoking, alcohol use, inactivity, high intake of trans-fatty acids etc – basically all the components of the standard issue Western lifestyle), could it stand to reason that we could eat our way to a better mood?

What is inflammation?

Inflammation is a bit of a buzz word in the media and literature at the moment. In a nutshell, it refers to a process that the body undergoes in order to protect itself from invasion or infection by foreign organisms. Inflammation is a natural response moderated by the immune system and is beneficial for the body in the short term. It might result in one or more of the following symptoms:

Pain, heat and stiffness in joints or particular areas of the body;Fever or chills;Fatigue;Loss of appetite;Muscle stiffness.

You’ll note that these are pretty common symptoms – inflammation, in one way or another, is a pretty common occurrence. No, it doesn’t always result in a mood disorder; but sustained inflammation within the body is likely to cause more damage than the original invasion that triggered an immune response.

Research to support dietary changes

I wrote recently about how following a Mediterranean-style diet can be beneficial in the prevention of cardiovascular disease (more about this here). It turns out, the same goes for depression. Combining a limited intake of meat and sweets with an abundance of fruits, vegetables, beans, nuts, legumes and raw olive oil seems to hit the nail on the head for improving measures of many chronic diseases, and depression seems to be no exception.

In contrast, it seems that diets high in refined grains (i.e. white flour, white pasta, white bread), and processed products (i.e. food that you have to unwrap and require a chemistry degree to understand the nutritional label); are associated with an increased risk of developing disease, including depression.

Why?

Like I said at the very beginning, your standard issue Western diet is choc-full (no pun intended) of refined, processed, and largely nutrient-devoid food. The type of food that drives inflammation and illness. The type of food that we can now prove contributes to mood disorders such as depression. Couple this with the fact that many of us sit at a desk for 8 hours a day, do little exercise, and have highly stressful lives, and it's a recipe for disaster.

Now what?

If you do nothing else, there are some incredibly straight forward and simple strategies you can implement into your life today:

Increase the frequency with which you consume fruit and vegetables. Grate an apple into your porridge, cut up some carrot and celery sticks to munch on during the week, try out new recipes featuring veggies you’ve been unsure of how to prepare.

Replace white rice with brown rice. Similarly, replace white bread with wholegrain, wholemeal bread. You don't have to remove, but you definitely should consider replacement with a more nutrient-dense option.Replace bottled drinks with water. If you’re unsure why you should do this, Google image search ‘sugar content in bottled drinks’. Please don’t make the mistake of replacing these drinks with ‘low-sugar’ options; these are full of chemical sweeteners that have their own set of problems.Add a couple of tablespoons of nuts and seeds to your meals. Sunflower and pumpkin seeds are especially affordable and a great addition to increase the content of fibre, protein, healthy fats, and a myriad of various vitamins and minerals.Make your own salad dressings. The dressings lining the supermarket shelves are one of the biggest sources of hidden sugars in the supermarket, especially those that are ‘low-fat’. This really couldn’t be easier: 3 parts raw, cold-pressed olive oil to 1 part vinegar or lemon juice.

What more can Naturopathy do?

My role as a qualified naturopath is to identify the drivers of my patients’ illness on a personal, case-by-case basis.

In this case, in-depth discussions are required to determine what may be contributing to inflammation and, as a result, poor health. As a starting point, inflammation may be attributed to the diet, possibly the workplace, maybe other illness or disease processes within the body, or perhaps a direct result of stress. Wherever it’s stemming from, it’s my job to figure it out and treat this, not just arm you with various dietary tips to reduce inflammation (although those are important too).

Herbal medicines shine in the treatment of anxiety and low mood. A certain class of herbs known as adaptogens work through various biochemical channels to help the body manage stress. This can result in better-quality sleep, improved mood and coping, and a stronger immune system – just as a starting point. And yes, these herbs stack up when tested in clinical trials.

For some, dietary changes may not be enough. Due to various malabsorption issues (e.g. Crohn’s disease) or increased demands (e.g. periods of increased growth or stress like pregnancy or adolescence), a more structured nutritional medicine approach may be required. Further, there are specific nutrients that are critical to reduce inflammation, such as the omega-3 fatty acids, which may be hard for some people to obtain through the diet alone, i.e. vegans or vegetarians.

If you or someone you know is intrigued by the role that inflammation plays in mood disorders or want to learn more about how you can improve your own health, please get in touch.

As with any information you read on this website, this article is intended for general use and should not take the place of appropriate medical care or medication. If you or someone you love is struggling with mental health issues, please call Lifeline on 13 11 14.

References

Jacka, F., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatteron, M., Brazionis, L., Dean, O., Hodge, A. & Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(23),

McNamara, R. & Lotrich, F. (2012). Elevated immune-inflammatory signalling in mood disorders: a new therapeutic target? Expert Rev Neurother. 12(9), 1143-1161.

Rosenblat, J., Cha, D., Mansur, R. & McIntyre, R. (2014). Inflamed moods: a review of the interactions between inflammation and mood disorders. Progress in Neuropsychopharmacology & Biological Psychiatry, 14.

Miller, A., Maletic, V. & Raison, C. (2009). Inflammation and its discontents: the role of cytokines in the pathophysiology of major depression. Biol Psychiatry, 65(9), 732-741.

Free stock images from Pixabay

This week there is no nutritionally balanced salad or delicious frozen treat. This week, I'm going to attempt to change your life with a simple smoothie.

I've lost count of the number of people I've attempted to sway over to the green side. I've won some and lost some but overall the scales have tipped in my favour and here's why: smoothies have to be the easiest way to get more green into your day. More green means more energy, more vitality and more nutrition go into your day, and then YOU get more OUT of your day.

I've noticed that people make a couple of mistakes upon entering into the world of the green smoothie which tends to end the journey before it has really begun. Alas, I made the same mistakes too - once upon a time. So I'm going to spend a few minutes to save you the scrunched faces and the wasted veggies.

1. Ease into it

Don't go too hard, too fast. The number one reason why I've found that people give up on green smoothies is because they 'taste awful'. But it doesn't have to be this way!

Start with milder greens like baby spinach and silver beet before you go jumping in with kale or endive (if you're unfamiliar with endive, all the more reason to start with spinach). Bitter greens are wonderful for your digestive system and are where you should be aiming down the track to get the most out of your smoothie, but it'll likely take your palette a little while to adjust.

2. Take it easy with the fruit

My number one rule with smoothies, green or otherwise, is to have a good ratio of fruits to vegetables, 1:2 is where you should be aiming. This ensures a good balance of nutrients, vitamins and minerals, without tipping the balance in the favour of extra sugars and delaying the adjustment of your palette toward the bitterness that is so good for you.

3. Lemon, lemon, lemon!

This is my not-so-secret ingredient. Half a lemon (peeled or not, depending on your preference), adds the lift that a green smoothie so desperately needs. Even now, whilst I might not add any fruit to my own smoothie, but if there's no lemon, it's not happening.

Green smoothies are a worthwhile addition to the daily diet for everyone, but here are a few key points to help get you over the line:

Because you're blending the ingredients rather than juicing them, the smoothie is high in fibre, giving you a head start on the 30g you should be aiming for every day.Adding in the handful of almonds adds protein and quality fat to the smoothie. This means that you'll stay fuller for longer, you'll reduce sugar cravings, and - most important of all, you'll improve the absorption of some of the key vitamins found in the smoothie.A green smoothie is a great way to kick in the liver into gear and support the other organs of detoxification for the day.

The recipe below is a great starting point for a green smoothie, try it - I promise it'll be better than you expect!

Your starter smoothie (two serves)

250ml water

half a lemon

a nub of peeled ginger

small handful mint

2 large handfuls baby spinach

half a lebanese cucumber

1 stalk celery

1 green apple

1 kiwi fruit

1 small handful almonds

Method

Depending on your blender, you might be able to throw everything at once, or you might have to do it in two batches (i.e. blend the water, lemon, ginger and spinach first; then add everything else).

Finally, be aware that your standard issue kitchen blender was not really designed to blend harder things, like apples. If you feel like your blender is struggling, stick to ingredients that are easier to blend, like kiwi fruit, lemon, fresh herbs and cucumber, and maybe steer clear of the apple and celery. When you fall in love with smoothies and decide you can't live without them daily, investing in a stronger blender will be the best decision you ever make.

Cheers!

The nervous system is made up of the brain, spinal cord, and peripheral nerves. It is responsible for the perception of both our internal and external environments, our behaviour within those environments, and the maintenance of the fight/flight response. In short, how we experience the world and how we think, feel, and react are largely under the control of the nervous system.

The following is a straight forward guide to a few things that we can all do, without much effort at all, to support the optimal functioning of the nervous system. By doing so, we are supporting our moods, sleeping patterns, the way we perceive sensations such as pain, and largely how we move through the world.

1. Get plenty of B Vitamins

B vitamins are one of the most common supplements out there, and for good reason. The B vitamins are involved throughout the body in numerous ways that support health. In terms of mental health and the nervous system, the B vitamins play critical roles in energy production, as well as the creation of neurotransmitters, the ‘brain chemicals’ that regulate mood, emotions, sleep/wake cycles, and pain perception (as a starting point!)

The B vitamins are found widely throughout the diet; especially in wholegrains, nuts, seeds, veggies, and meat. If you’re consuming a varied diet consisting largely of whole foods, there is likely little-to-no need to supplement. However during times of increased stress, illness, fatigue, or low mood, a good quality B vitamin supplement can be a wise addition to your diet.

2. Consume a quality protein source with every meal

Consuming protein as part of every meal and snack provides two key benefits:

Firstly, protein assists in keeping blood sugar levels stable, which is important to avoid that post meal energy/mood slump or the pre-meal ‘hanger’ that is often associated with too much time elapsed between meals and a drop in blood glucose levels. Secondly, protein foods, upon digestion, are broken down into their constituent amino acids. Amino acids are widely used throughout the body but specifically, in the case of the nervous system, are required to build neurotransmitters.

3. Be mindful about caffeine consumption

Caffeine is one of those things: we love it for the way it helps get us up and out in the morning, or the way it keeps us tracking through the afternoon, but it pays to be mindful about your consumption.

Caffeine has a half-life of approximately 5-6 hours, which can be lengthened depending on an individual’s detoxification capacity. This means that your afternoon pick-me-up might be disrupting your sleep, causing fatigue the following day, creating a vicious cycle.

Caffeine, particularly coffee, can also worsen symptoms of anxiety (both physically and mentally). You don’t have to quit it, but it pays to be mindful of the way in which it impacts you.

4. Include plenty of essential fatty acids in the diet

The brain is nearly 60% fat. It stands to reason then, that intake of the essential fatty acids, especially the omega-3’s EPA and DHA, is crucial for healthy brain function including brain plasticity, integrity, and cognition. In addition to being a structural component of the brain, essential fatty acids are also involved in the synthesis of neurotransmitters and as such are directly linked to mood and behaviour.

The body cannot make essential fatty acids, therefore they must be obtained via the diet, or supplements. Foods to consume include salmon, sardines, mackerel, bream, walnuts, and chia seeds.

5. Watch your sugar intake

Sugar can be problematic for the same reasons as caffeine. We might reach for something sweet to boost our energy levels, however what goes up must come down, and we create a vicious cycle contributing to fatigue and unstable mood.

In addition, sugar may also impact sleep due to its stimulant effects, so avoidance is especially warranted for those who experience insomnia or sleeplessness.

6. Exercise

The current recommendation for Australian adults is:

“...to accumulate 2.5 to 5 hours of moderate intensity physical activity, or 1.25 to 2.5 hours of vigorous intensity physical activity…each week.”

We know that sufficient exercise is essential for overall health and wellbeing. In regards to the nervous system, sufficient exercise has been shown to improve psychological wellbeing and reduce symptoms of depression.

7. Wake up with the sun

The circadian rhythm of the sleep/wake cycle helps to regulate feelings of alertness and tiredness, as well as concentration, decision making, learning, and mood. In order to regulate the circadian rhythm, it is important to connect with normal daylight and moonlight exposure.

A simple way to do this is to head outside, even if only for 5 minutes, upon waking every day. If it’s possible for you, this is also a great time to get out for your daily exercise. In addition, try and maintain similar sleep and wake times every day.

This article is designed to provide you with some simple hints and tips to implement into your daily routine. Any vitamin or mineral supplement that you choose to take should ideally be prescribed by a professional so you can be assured that you are receiving adequate dosage of key vitamins and nutrients from a trusted source. For more specific advice on any of the hints here, including dosage of supplements or what you need to be consuming for a beneficial effect for you personally, please

Ever since investing in a Vitamix many moons ago, I have been a dedicated lover of smoothies. Green, red, orange, purple, not to mention my breakfast favourite: choc-banana-peanut butter with silken tofu - that one deserves it's own post, I promise.

But alas, one smoothie always sticks in my mind. I was busy packing to head away for a small break but I couldn't go without my morning smoothie. Because I was going away and wanted to use up all the fruit sitting around, it was sweeter than normal but I have never forgotten the blend: pineapple, orange, lemon, spinach, and the unexpected edition of basil absolutely knocked my socks off.

I love that smoothie but truth is, you don't always feel like a smoothie. Especially during summer - when pineapples are at their sweet and juicy peak and basil grows happily in the garden alongside the mint; when valencia oranges and limes are cheap and cheerful and, most importantly, it's HOT. Those are the times that you feel like an icy pole! So, my friends, an icy pole we shall have.

Icy poles

1/2 cup water

2 cups pineapple, skin removed and chopped into 1cm cubes

1/2 lime, skin removed

1/2 orange, skin removed

1 tbsp basil leaves (use more or less depending on your preference)

4 large mint leaves

Method

Place all ingredients into the blender and whizz until smooth.

Transfer into icy pole moulds and pop into the freezer.

Makes approx. 6 icy poles depending on the size of the moulds.

In 2016, Statin medications took up 2 of the top 3 spots for the most frequently prescribed medications in Australia; chances are you, or someone you know, is currently taking one. Long-term, high cholesterol levels are incredibly common, and are directly related to heart disease.

Whilst taking medication as prescribed can be critical to health, so is understanding a little more about what's happening on the inside.

Learning to read your lipid profile: breaking down the numbers on the blood test

The lipid profile you see on your blood test details a collection of tests that are used to determine your relative risk for heart disease. Most commonly, you’ll see values associated with low-density lipoprotein (LDL), high-density lipoprotein (HDL), and triglycerides (TG).

LDL: ‘bad’ cholesterol

You might hear LDL cholesterol referred to as ‘bad’ cholesterol. Low-density lipoproteins carry cholesterol in the blood and the LDL value on the blood tests represents the amount of cholesterol bound to these types of proteins, i.e. the amount of cholesterol travelling around in the blood. LDL is commonly thought of as the ‘bad’ cholesterol because whilst travelling through the blood it deposits excess cholesterol within the walls of blood vessels, such as the arteries.

When you consider that heart attacks, stroke, angina, and even high blood pressure may be caused by the narrowing of arteries and blood vessels due to cholesterol deposits known as plaques, you can bet that LDL cholesterol is at play.

HDL: ‘good’ cholesterol

Conversely, HDL are proteins that are responsible for removing excess cholesterol from the body. As with LDL, the HDL value represents the amount of cholesterol currently bound to HDL proteins, i.e. the amount of cholesterol on its way out. Therefore, having a high level of HDL is generally considered a good thing as more cholesterol is being removed from the body.

Total cholesterol

Be mindful when you’re reading your lipid profile that the ‘total cholesterol’ reading may not be all that it appears. The amount of total cholesterol, ideally below 5.5 mmol/L, reflects the total amounts of both HDL and LDL. A more sensitive measure is a ratio that reflects the relative amounts of HDL within the total cholesterol, as it can indicate that your total cholesterol may be raised as a result of high levels of HDL, which is not a bad thing.

Triglycerides

Triglycerides are representative of the body’s storage of fat and most are found, unsurprisingly, in the adipose (fatty) tissue throughout the body. An excess of triglycerides is associated with cardiovascular disease, independent of any other factors.

You can do more than just take a statin and hope for the best...

Get moving

There is a direct relationship between long-term high cholesterol levels and heart disease, and lowering cholesterol is considered critical in regards to preventing heart disease. It’s no wonder then, that atorvastatin and rosuvastatin, two different statin medications, were the number 1 and 3 respectively, most-prescribed drugs in Australia over 2015-16.

Statins are not, however, the only way to reduce cholesterol. Similarly, taking a statin medication does not mean that all other efforts to lower cholesterol may be neglected.

Exercise has been shown to increase HDL cholesterol levels while maintaining LDL and triglyceride levels, improving the overall cholesterol ratio. Although the optimal type, duration, and frequency of exercise for reducing cholesterol levels is yet to be determined, exercise has categorically been shown to reduce cholesterol levels overall.

The main thing to remember is to use your common sense: if you currently have high cholesterol or other forms of cardiovascular disease (i.e. high blood pressure) and exercise is new to you, or you’ve had an extended period of inactivity, it is best to seek medical clearance prior to jumping into high-intensity exercise. Sustained, moderate-intensity (i.e. a daily walk), is likely to be just as effective.

Eat for health

There has been a lot of research into the effects of consuming particular diets on heart disease.

The Mediterranean is one such diet that has received attention in regards to cardiovascular health.

This diet is anti-inflammatory and has been associated with improved lipid profiles and reductions in blood pressure. The diet refers to the traditional diet patterns of populations living around the Mediterranean sea and involves:

Large amounts of fruit and vegetables; Predominantly obtaining protein from plant sources, i.e. legumes and nuts; Only consuming small amounts of red meat/meat products; FFrequently including fish in the diet; A high-fat intake.

But before you get excited, not all fats are created equal. The Mediterranean diet obtains most of its fat from mono-unsaturated sources (mainly olive oil) and consumes very little saturated fat and no trans fats.

You can read about some other foods that support cardiovascular health here.

What more can a naturopath do?

Seeing a naturopath is a dedicated way of assisting and guiding you towards the healthiest version of yourself. Extended appointment times mean that extra time can be spent locating driving factors of the high cholesterol and providing a framework for improved health over the long term.

In addition to careful dietary analysis and assistance; nutritional and herbal medicines may be successfully applied to manage cholesterol levels either as an adjunct to statin medications or, where appropriate, as a standalone treatment.

Spend the time to locate the driving factors

Before any prescribing takes place, the goal should be to find out the cause of the high cholesterol. Assessing the cause allows for a more targeted treatment plan that acknowledges all patients are different and have varying genetic factors, health histories, diets, lifestyles, and risk factors.

Supplement where appropriate

Using nutritional supplements at therapeutic levels allows for clinical results that just don’t tend to be possible using dietary changes alone. Sometimes dietary tweaks are all that are required but using targeted nutritional strategies can help to support various body processes; including the detoxification of multiple medications which is imperative in regards to longer-term health.

Supplementation can also assist in reducing the inflammation associated with high cholesterol levels (and the often-accompanying plaque deposits). Finally, using specific supplementation can assist in stopping or slowing the progression of disease.

Specific herbal medicines

Herbal medicines also have a role to play in addressing heart disease which is supported by both years of traditional usage, as well as current scientific research. Herbs may be used to improve lipid profiles, reduce blood pressure, support the capacity of the heart muscle itself, improve blood flow, and support overall vitality.

The intention of this article is in no way to play down the role of statin medication, but simply to provide some education around high cholesterol and what else you can do to help alongside your medication.

If you are looking to empower yourself and do more for your heart, please get in touch.

References

Australian Prescriber (2016). Top 10 drugs. Australian Prescriber, 39(6), 220.

Brunner, E., Rees, K., Ward, K., Burke, M., Thorogood, M. (2007). Dietary advice for reducing cardiovascular risk (Review). The Cochrane Library, 2007, 4, 1-113.

Estruch, R., Ros, E., Salas-Salvado, J., Covas, M., Corella, D., Aros, F., Gomez-Gracia, E., Ruiz-Gutierrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R., Serra-Majem, L., Pinto, X., Basora, J., Munoz, M., Sorli, J., Martinez, J. & Martinez-Gonzalez, M. (2013). Primary prevention of cardiovascular disease with a mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290.

Domenech, M., Roman, P., Lapetra, J., Garcia de la Corte, F., Sala-Vila, A., de la Torre, R., Corella, D., Salas-Salvado, J., Ruiz-Gutierrez, V., Lamuela-Raventos, R., Toledo, E., Estruch, R., Coco, A. & Ros, E. (2014). Mediterranean diet reduces 24-hour ambulatory blood pressure, blood glucose, and lipids. One year randomized, clinical trial. Hypertension, 2014(64), 69-76

Mann, S., Beedie, C. & Jimenez, A. (2014). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Medicine, 44, 211-221.

Traditionally, pesto is made with a mortar and pestle; apparently the basil and garlic release more flavour which then is better able to infuse through the olive oil. The Italians tend to know best with these things and I can definitely see the merit in engaging in the process, not only for the enhanced flavour but also to connect with the food and really tap into that first phase of digestion by enjoying the smells and the creative, physical process. Refresh your memory here about the importance of eating mindfully.

If, however, you’ve got your food processor handy, I promise I won’t tell anyone that you took the shortcut (I certainly plan to).

Now, let’s tick the Healthy Heart boxes, shall we?

Sunflower seeds and kale: Both rich in magnesium, an essential mineral to assist with the relaxation of smooth muscle cells which may help to lower blood pressure; as well as being important for maintaining a healthy heart rhythm.Walnuts: Contain essential omega-3 fatty acids. These types of fats must be obtained through the diet and have been found to reduce inflammation and also may contribute to lowering blood pressure.

Pesto

2 cloves of garlic, peeled

2 tbs sunflower seeds

2 tbs walnuts

1 large bunch of basil, leaves picked

1 cup of torn kale leaves, lightly packed (curly kale gives a better result as it doesn’t tend to taste as bitter as Tuscan kale)

50g parmesan (if you're vegan or choose to eat dairy free, you can substitute 2 tbs of nutritional yeast, or just leave it out)

3 tbs extra virgin olive oil

A pinch each of salt and pepper to season (be sensible with the salt – this is a healthy heart recipe!)

Method

Pop the garlic, nuts, and a pinch of salt and pepper into your food processor and wiz until combined.

Place the basil, kale, and parmesan (if using) into the bowl of the food processor, and process until all combined and finely chopped.

Transfer the mixture into a clean bowl and stir through the olive oil.

Note: this recipe is a little bit drier than traditional pesto. If you like it runnier, just add a dash more olive oil or even a little bit of water.

Uses for pesto

As a topping for baked veggies, grilled fish, meat, or tofu;Tossed through a green salad instead of dressing;As a dip for crackers and veggie sticks;Combine with mashed avocado for a Mediterranean take on guacamole; Of course, tossed through pasta.

Store in an airtight container in the fridge for up to three days (or freeze!)

Cardiovascular disease (also referred to as heart disease) is a major killer of both men and women in Australia, taking approximately 1 life every 12 minutes and responsible for over 45,000 Australian deaths in 2014. The term ‘heart disease’ encompasses diseases that effect the heart and the blood vessels, including stroke. High blood pressure, high cholesterol, heart attack or heart failure – we could all name people currently dealing with, or affected by, these health issues.

I’d like to be clear from the outset: these blog posts are designed to give you some light, informative reading and are in no way designed to be a replacement for medical care. Naturopathy is generally not the mainstay or first port of call for treating heart disease, but it can play an important, supportive role to medical treatment. Making appropriate dietary and lifestyle adjustments, as well as using herbal medicines that are safe to prescribe alongside medications (by a trained herbalist), cannot be understated.

This list is a starting point of things we can all do to protect our hearts every day. The foods included on this list are not ‘super foods’ (in the goji berry sense of the word); they're easy to find, inexpensive and, most importantly, delicious!

Pick up each of these items during your next food shop, after all: you can’t beat a healthy heart! (See what I did there?)

1. Garlic

Whenever I think about supporting cardiovascular health, my brain immediately turns to garlic. I know I said that none of these foods were ‘super foods’ but in my humble opinion, garlic would have to be the most super, super food going around.

Garlic has been clinically proven through scientific studies to reduce blood pressure, reduce cholesterol, and reduce inflammation through its antioxidant capability. Generally, most studies looking at the health benefits of garlic are using a supplement, however including the little bulbs in the diet every day is certainly high on my heart health to-do list.

2. Green leafy vegetables

If your green leafy vegetable situation is currently looking like a floppy, browning ice berg lettuce at the back of the fridge then you need to listen up: dark green, leafy veggies such as silver beet, kale, and even spinach, are an absolute powerhouse when it comes to nutrition and should be part of every diet, every day.

Green leafy veggies contain high amounts of the key minerals, magnesium and calcium. Maintaining adequate levels of calcium and magnesium in the diet, when talking about heart health, assist with maintaining healthy heart contraction and blood pressure, as well as reducing inflammation and assisting with the healthy metabolism of fats.

3. Whole grains

When I say whole grains, I mean whole grains. I do not refer to ‘wholegrain bread’ or, heaven forbid, ‘wholegrain-but-still-laden-with-sugar-and-salt breakfast cereal’. I’m talking, for example, about brown rice, quinoa, buckwheat, spelt, barley, oats – you get the gist.

Whole grains contain an array of important vitamins and minerals, as well as complex carbohydrates – all of which are key components of a healthy diet. However they’re also an important source of dietary fibre and as far as the heart is concerned, that’s the focus. Sufficient dietary fibre (approx. 30g a day if you’re interested), is associated with a lower risk of heart disease. The inclusion of high-fibre foods in the diet tends to promote a healthy weight (they keep you fuller for longer and hence prevent snacking), as well as reducing cholesterol levels through improving the way the body deals with circulating cholesterol.

4. Fish

Fish, especially salmon (non-farmed if possible), mackerel, and sardines, are included in the list for the healthy fats they possess. Omega-3 fatty acids are considered ‘essential fatty acids’ as they must be obtained through the diet, the body cannot produce them.

The essential fatty acids, particularly the omega-3’s, have been shown to be effective in lowering blood pressure, as well as addressing the inflammation within the body that always accompanies cardiovascular disease (and any disease for that point). Signs of inflammation include pain, redness, swelling, and heat.

5. Bananas

I can’t help but be reminded of the kids jumping around in their banana skirts (thank you, 90's Australian TV), but bananas do indeed, ‘make your body sing’.

The one link most people can make with nutrition is that bananas are a key source of the mineral potassium, which is indeed true and is also why they’re featured here when we talk about heart health. Potassium intake is associated with lowered blood pressure, due to its ability to lower sodium concentrations within the body. We all know sodium (also known as salt) is a no-no for heart health and so keeping this balance in check is crucial.

Whilst food is the focus here, the following are also necessary for complete heart health:

Exercise;Weight management;Stress management;Moderation in the consumption of alcohol;Avoiding smoking.

The importance of heart health cannot be understated. The primary purpose of this list is to make dietary improvements to reduce the likelihood of heart disease, not as a one-size-fits all approach to treatment.

For more information about how you can keep your heart happy, or for guidance in complementary treatment of pre-existing heart disease, please get in touch.

References

Australian Bureau of Statistics (2016). Causes of Death 2014. Retrieved http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/3303.0~2014~Main%20Features~Leading%20Causes%20of%20Death~10001

Del Gobbo, L., Imamura, F., Wu, J., de Oliveira Otto, M. & Chiuve, S. (2013). Circulating dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. The American Journal of Clinical Nutrition, 98, 160-73.

Hechtman, L. (2014). Clinical Naturopathic Medicine. Australia: Elsevier.

Rahman, K. & Lowe, G. (2006). Garlic and cardiovascular disease: a critical review. The Journal of Nutrition, 136, pp. 736S-740S.

Threapleton, D., Greenwood, D., Evans, C., Cleghorn, C., Nykjaer, C., Woodhead, C., Cade, J., Gale, C. & Burley, V. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta analysis. BMJ, 347.

Varshney, R. & Budoff, M. (2014). Garlic and heart disease. The Journal of Nutrition, 146(2), 416S-421S.

All images sourced from pixabay.

I'm 'that person' that genuinely loves a salad. I probably wouldn't go so far as to say that my heart races at the sight of a plate of ice berg lettuce and cherry tomatoes though; I'm talking about salads that can stand up as meals (mealads? sameals?). Salads that are packed to the brim with flavour, freshness and COLOUR! Salads that are satisfying and don't leave you looking for a piece of peanut butter toast after dinner, or to the 'hidden', open bag of corn chips in the cupboard (Hi, husband!)

The brown rice and lentils in this salad provide the fibre, protein, and complex carbohydrates that will keep you feeling full. The colourful root vegetables are high in antioxidants and vitamins (and are delicious!) and contribute to the overall nutrient profile of the meal. I also find that the roast veggies keep the salad interesting and provide bursts of flavour and texture, which should help for those of you that remain unconvinced by the thought of a salad as a meal.

Salad

2-3 cups of root veg, diced into bite-sized pieces (I like a mix of sweet potato, pumpkin, beetroot and celeriac)

3/4 cup brown rice

3/4 cup brown/green lentils, rinsed

Approx. 4 cups water

1 tsp dried vegetable stock

2-3 cups shredded greens, i.e. spinach, rocket, kale (finely sliced red cabbage is also a nice addition - I tend to use a mix of both)

1 bunch of fresh green herbs (I like a mix of parsley and coriander)

2 cups of finely diced raw veggies (i.e. green beans, snow peas, cherry tomatoes, carrot, zucchini, cucumber etc.)

Dressing

4 tablespoons olive oil

2 tablespoons apple cider vinegar

1 tablespoon seeded mustard (optional)

Water to thin (if required)

Method

Preheat the oven to 180 Celsius and lightly oil a roasting tray. Place all of your root vegetables onto the tray and bake for approximately 30-40 minutes, or until tender. Place the roasted veg into a large salad bowl.

Meanwhile, bring the water to a boil in a medium-sized saucepan and add the stock. Add the brown rice and set your kitchen timer for 15 minutes. Once the timer goes off, add the brown lentils and cook for another 12 minutes, or until the rice and lentils are cooked to your preference (remember, brown rice will stay a little bit chewy). Drain and place in the salad bowl, refrigerate.

Add the rest of the salad ingredients to the bowl and mix well.

To make the dressing, simply combine the ingredients, whisk to combine and pour over the salad. You may prefer to make the dressing and then dress the salad each day to avoid it getting soggy, rather than all at once.

Change it up!

Changing to a creamy dressing totally changes the taste of the salad.

Limey, creamy, avocado dressing (makes enough to top 2-3 large salad portions, depending on your love for avocado/dressing in general)

1 avocado, scooped from flesh and mashed

1 tbs greek yoghurt

1 tsp white miso paste (optional - add it in if you've got some lying around)

Juice of one lime

Salt and pepper to taste

Water to thin (if required)

Simply mix it all together until nice and smooth and then either mix through the salad, or dollop onto individual plates.

If brown rice is not your cup of tea; quinoa, pearled barley, farro or freekeh also work well (rice and quinoa are your best bet if you're steering clear of gluten).Similar if the thought of lentils leaves you uninspired, top with some grilled, lean meat (preferably organic and responsibly sourced), salmon or tuna, hard-boiled eggs, or alternate legumes like black-eyed beans.

Food plays with our emotions…

We’ve all been there: lunch is delayed and all of a sudden something that would have been met with mild irritation: a shrug of the shoulders or a shake of the head, becomes cause for a slammed door and a yelling match. Or perhaps you’re more familiar with the disappearing family-sized block of chocolate: promising a dizzying sugar high, only to be matched by the fatigue and low mood associated with a crash in blood sugar mere moments later.

The connection between food and mood, however, doesn’t end with ‘hanger’ or, what I like to call the 'Cadbury come-down'. What we eat is intimately connected to how we feel via the construction of special brain messengers, known as neurotransmitters, occurring in large part from the digestion of the foods we eat. For example, for the body to build serotonin, a neurotransmitter associated with happiness, the diet must contain foods to provide the building blocks of serotonin, as well as the ‘worker bees’ to make sure that the building blocks come together.

Yet even with the best intentions and well-constructed diets, if we’re not digesting properly, the body’s ability to break down foods into their constituent parts to then rebuild the nutrients into neurotransmitters (like serotonin), will be compromised, which can have a longer-term impact on mood.

Do you remember that time you were confronted by a tiger on your walk home from work?

Me either. But physically or emotionally; stress, fright, pain, anxiety, and anger (among other things), can activate what’s known as the fight/flight response. The fight/flight response is under control of the sympathetic nervous system: it’s an automatic response to a stressful event that is out of our conscious control. You might recognise the activation of this response by the way your pupils dilate; your skin becomes cool, pale, and clammy; your heart rate increases; you might start to sweat; and your mouth goes dry. These are all signs that the body is prioritising immediate survival over general physiological functions, like digestion. Generally, the body returns to normal once the threat has passed (i.e. once you've calmed down).

But it’s not just tigers roaming the streets; day-to-day life as we experience it today is stressful, face-paced, and demanding. Deadlines, back pain, work and family pressures, and jam-packed ‘to-do’ lists might not necessarily present a life-or-death emergency, but they can still be capable of initiating the fight/flight response, and they generally don't resolve themselves after a few minutes. Stress easily becomes chronic and this can be bad news for our digestion long-term, which remains compromised. Prolonged stress and an overactive fight/flight response can impact mood via the lack of available building blocks and worker bees for the construction of neurotransmitters.

Eat with your head, not just your mouth…

One of the simplest, safest and best ways to improve digestion is to eat mindfully. No digestive enzymes required, just you and a little bit of quiet and concentration. This means that when you’re eating, you’re just focused on eating.

Still not getting it? Here are some of the things that you should consider avoiding while you’re eating:

Digestion is crucial for nourishment…

The essence of digestion is that the food we eat is broken down into smaller parts: the body keeps what it needs in terms of nutritional requirements, and what we don’t require for growth and repair is converted to waste and excreted. When we’re stressed, as stated previously, the energy usually reserved for proper digestion, may be re-directed toward survival, compromising our digestive and restorative processes.

How might you know if this is occurring?:

Tummy aches;Bloating;Indigestion;Nausea;Reflux;Constipation.

Interestingly, we tend to make assumptions that these types of symptoms are related to food intolerances, and whilst they may be, they may also be directly related to our mood and surroundings when eating. These are all signs within the gastrointestinal tract that we’re not digesting food properly or adequately, resulting in varying forms of discomfort.

Start at your next meal…

You can find mindful eating guiding recordings all over the internet, but even just starting with your senses is a great place to begin:

Beyond this, try and chew your food until it’s the consistency of baby food. Your mouth (and teeth) are the beginning of the digestive tract and ensuring you chew properly will have a flow-on effect with the rest of the digestive system. Good digestion is important for the breakdown of food, absorption of essential vitamins and nutrients, and removal of waste; all of which have a role to play in the maintenance of healthy mood.

Consider

Mindfulness associated with eating has shown promising results in trials featuring obesity, eating disorders, and diabetes management. In addition, mindfulness can be a powerful tool in other areas, such as depression, stress, physical function, chronic pain, sleep, and overall quality of life.

Persistent low mood may require more than good digestion. If you’re affected by low mood, feelings of anxiety, or digestive discomfort please get in touch and make an appointment. Evidence-based, personalised, and targeted nutritional and herbal medicine can make a world of difference.

References

Fung, T., Long, M., Hung, P. & Cheung, L. (2016). An expanded model for mindful eating for health promotion and sustrainability: issues and challenges for dietetics practice. Journal of the Academy of Nutrition and Dietetics, 116(7), 1081-1086.

Gropper, S., Smith, J. & Groff, J. (2009). Advanced Nutrition and Human Metabolism (5th ed.). Wadsworth: Australia.

Miller, C., Kristeller, J., Headings, A. & Nagaraja, H. (2014). Comparison of a mindful eating intervention to diabetes self-management intervention among adults with type 2 diabetes: a randomised controlled trial. Health Education & Behaviour, 41(2), 145-154.

O’Reilly, G., Cook, L., Spruijt-Metz, D., Black, D. (2014). Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obesity Review, 15(6), 453-461.

No it isn't a trick. It's not even a joke - chocolate can be healthy! And we all know by now that breakfast is the most important meal of the day, therefore it makes sense to make sure the most important meal of the day is healthy, and if chocolate is healthy well, you should probably do the right thing and have it for breakfast - it just.makes.sense.

In all seriousness though, raw, unprocessed cacao powder is positively bursting with antioxidants and magnesium. Antioxidants are crucial to help reduce inflammation within the body which is a big part of all of our lives in todays age of sedentary living, increased reliance on technology, and over-consumption of processed food.

We need magnesium in the body for growth and repair, but it's also a fantastic relaxant - both for smooth and skeletal muscle, as well as the nervous system (there is some fact to chocolate being good for stress reduction!)

However I have to come clean and tell you that those weren't the things on my mind when I began dreaming about this recipe, not at all. They're just happy coincidences. What was on my mind was jaffas and decadence and I have delivered those two things in spades. No, there's no little red choc-orange balls hiding in the pudding but this is still a fantastic recipe either as a larger portion for brekky, or even a smaller portion as a sweet and tasty after-dinner snack, if you're into that kind of thing (if you're not we probably can't be friends, just saying).

The recipe is best made the night before.

Recipe (serves two, generously)

2 oranges, zested and then peeled and cut into small segments (reserve the zest!)

1 heaped tbs raw cacao powder

165 mls coconut milk (one of the baby tins)

70 mls water

4 pitted dates, soaked in warm water for 10 minutes (2 dates is enough if you're using medjools)

3 tbsp chia seeds

2 tbsp linseeds

1/2 cup rolled oats

Method

Into a blender, place half of the orange and half of the zest, as well as the cacao powder, coconut milk, water, and dates, whizz until smooth.

In a mixing bowl, combine the chia seeds, linseeds, rolled oats, and remaining orange and orange zest.

Pour the chocolate mixture into the chia seed mixture and stir until well combined. Measure out even quantities into separate bowls and store in the fridge until you're ready to eat.

My dad loves porridge. Every morning of every.single.day he gets up, measures out his oats and starts his day the same way: porridge. I dubiously watched from the sidelines with my muesli and yoghurt for a long time before getting on board the warm breakfast train, but once I did, I've never looked back. I have, however, revised my porridge and its come a long way from a quarter of a cup of oats, half a cup of water and sliced banana on top (or a generous dessert spoon of raw sugar in dad's case).

Today, my go-to porridge recipe is still super simple but it has gone next level. I cook the banana with the oats to make the whole thing creamier and when I'm done, you can't even really see the humble oats at the base of the bowl for all the other toppings that have been added.

An absolute powerhouse of nutrients, the following are a few highlights of oats:

Oats are a wonderful source of low-GI carbohydrates which will keep you full and your blood sugar levels steady until snack-o-clock;The dietary fibre within oats is high in beta-glucan, which may help to reduce cholesterol via enhanced removal from the body (mainly in individuals with high cholesterol levels).To further support energy levels and blood sugar stability, oats are rich in magnesium and B vitamins.

Perhaps my favourite thing about oats, however, is how they tie into herbal medicine. Oats, or Avena sativa, are traditionally used in Western herbal medicine to assist in restoring and nourishing the nervous system. Nervine herbs, such as Avena sativa, can assist with reducing stress, improving mood and strengthening the nervous system on the whole. Sitting down to a bowl of warm, nourishing porridge is literally using food as medicine - what a perfect way to kick off the day.

My porridge recipe combines oats with quinoa to increase the amount of protein, which helps to keep me full a little bit longer.

Recipe (to make enough for two)

A heaped 1/4 cup of rolled oats

1/4 cup quinoa, rinsed and drained

1 1/2 cups water

1 banana, sliced

1 tsp cinnamon

1 tbsp nut butter

2 tbsp chia seeds

Method

Place the oats, quinoa, water and banana into a saucepan on medium heat.

Once the porridge begins to boil, add the cinnamon and reduce the heat. Simmer the porridge for about 10-12 minutes, stirring occasionally, until the quinoa grains start to show their little tails.

Once the quinoa is cooked, stir in the nut butter and chia seeds. Divide into two bowls and top as you see fit - some of my suggestions are listed below but always tend to include a good quality (i.e. no added sugar, organic) full-fat, natural yoghurt.

Variations

Apple pie oats: add half an apple (chopped) and a tablespoon of sultanas at the same time as the banana.Matcha latte oats: combine a teaspoon of matcha powder with 1-2 tablespoons of boiling water, stir well and add to the porridge at the end with the nut butter and chia seeds.Carrot cake oats: add 1 grated carrot at the same time as the banana, as well as 1/2 teaspoon of nutmeg and 1/4 teaspoon ground ginger, in addition to the cinnamon.Chocolate oats: add 1 tablespoon cacao powder at the same time as the cinnamon.

Notes:

don't like quinoa? don't worry! You can either substitute the quinoa for another grain (buckwheat is a great one) or just make the whole lot with oats!

Imagine you’re at work...

It’s about 10am and you’re hungry. You skipped breakfast this morning because you were in a rush or didn’t feel like it, instead grabbing a coffee when you got into the office (and maybe a biscuit out of the jar). You’re struggling to concentrate and feel like you’ve read the same paragraph about 10 times over. Rushing out this morning means you also didn’t bring a healthy snack so you rummage around the biscuit tin once again for that quick hit of energy. Sound familiar?

Now imagine all of the above, but you’re in an intense learning environment (and you don’t have access to coffee or a biscuit jar!) You’re being introduced to brand-new concepts every.single.day. And you’re growing – everyone keeps telling you how you’ve shot up! Your mind wanders to what you’re doing after school – is it basketball tonight? Or dancing? You’re unsure, life is very hectic!

Parents today are very aware of the nature of the life of a growing child or adolescent: as well as schooling demands, many young people participate in one or more extracurricular activities per week. It’s busy, fast-paced and demanding, and therefore so important that kids are fueled adequately.

Whilst the human brain accounts for only about 2% of body weight, it uses almost a quarter of our total energy resources!

Low-carb might be OK for you, but it’s not necessarily suitable for your children…

During a normal day, the brain will chew through about half of our total glucose consumption, which the body obtains through the ingestion of carbohydrates. This is especially relevant for children as the requirements for glucose increase during challenging mental tasks, like learning and problem solving.

Don’t rush to buy jelly beans just yet…

The glycemic index (GI) represents the extent to which a certain food raises blood sugar levels following ingestion (for more information, check out the University of Sydney’s glycemic index webpage here). Using the GI of foods helps us to understand how they are likely to impact on energy and brain function.

Low GI carbohydrate-containing foods like oats, legumes and wholegrains support a steady release of glucose into the blood which lasts over a period and then declines gradually in-line with timing of the next meal.

High GI foods like white bread, refined grain products (e.g. white rice and white pasta) and sugary foods like chocolate, lollies, soft drink etc., provide the body with an instant hit of glucose – which is likely why we reach for them at 10am or 3pm, just to get that energy boost to see us through. To be fair, there is evidence that suggests that these foods do exactly that – improve short term concentration. However, what goes up must come down and the sharp rise in blood sugar levels is followed by a rapid decline which can manifest as low mood, fatigue, irritability, and poor attention and concentration.

Considering the glycemic index is a simple way to choose more appropriate carbohydrate-containing foods to encourage concentration and attention in class. If in doubt, choose whole-grain options, i.e. brown rice, wholemeal pasta, quinoa, buckwheat, oats.

Consider: A low GI breakfast might be a bowl of porridge made from oats and buckwheat, topped with various nuts, seeds, and blueberries. Don’t get too wrapped up in the GI values of fruits and vegetables as getting these into kids can be difficult enough!

Fat doesn’t make you fat…

I am on a personal mission to eliminate any fears about including adequate amounts of healthy fat in the diet. Not only does eating fat not make you fat; it keeps you full, keeps sugar cravings at bay, and provides a host of other health benefits.

Fat slows down the rate at which the stomach empties, encouraging that slow and steady release of energy required for extended periods of learning and concentration.

Fat also assists with the absorption of some essential vitamins found in fruits and veg so there’s absolutely no reason to reduce the fat content of children’s diets. However, whilst ‘good fats’ are crucial for brain development and appetite control, the addition of too many saturated and trans fats, such as typically found in chocolate, lollies, chips, packaged snacks and bars, can be damaging to the brain long term.

Consider: Avocado is a beautiful addition to any sandwich or salad (especially while in season and cheap!). Don’t be afraid of adding some good quality, grass-fed butter to sandwiches, or olive oil to salads (grass-fed butter contains higher amounts of essential fatty acids and vitamins). Fish are also an excellent source of essential fatty acids.

Don’t forget about protein…

So if low GI carbs fuel the brain, good-quality fats keep you full and nourish the brain structurally, why do we need protein?

Protein is the foundation of the growth and development of all organs and tissues within the body, including the brain.

Protein is also vital, due to its constituent amino acids, for brain function in regards to the formation of brain messengers, neurotransmitters. There’s no need to get too caught up, just make sure you’re supplying a range of different protein sources and at least one at every meal.

Consider: Left over roast meats, chickpeas, quinoa, hard-boiled eggs, tofu etc.

Take-away messages:

The best way to support attention, concentration, learning, and overall brain power of your children at school is to provide them with a varied range of nutrient-rich whole foods.

Include healthy fats like avocado, grass-fed butter, olive oil, nuts, seeds, and fish to keep kids full and nourish the structure of the brain.Protein is essential for growth and development of all body tissues and organs, including the brain but also those legs that are kicking the footy at lunch time, or the arms swinging on monkey bars.

Sending children to school with whole food lunches and snacks is a great first step toward maximising learning and concentration potential. However just like adults, all children are different: some suffer food allergy and/or intolerance, some have difficulties learning and concentrating, and some might struggle emotionally during the school day. For targeted nutritional guidance and, in some cases, supplementation, it is best to make an appointment so we can work together to achieve optimal health for your child, and ensure they receive the individualised care they need and deserve.

References:

Gropper, S., Smith, J. & Groff, J. (2009). Advanced Nutrition and Human Metabolism (5th Ed.). Wadsworth.

Mergenthaler, P., Lindauer, U., Dienel, G. & Meisel, A. (2013). Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci, 36(10), 587-597.

http://www.glycemicindex.com/index.php

Probiotics are receiving a lot of air-time in the health, wellness, and medical communities at the moment; touted for seemingly endless benefits including digestive improvement and strengthened immunity. But why? Do you need to take one and, more importantly, is it OK to just grab any probiotic supplement off the shelf?

Starting with the gut…

It’s impossible to start a conversation about probiotics without first discussing the gut, or gastrointestinal tract (GIT), so let's keep it quick and simple:

Imagine a really long tube that starts with your mouth and ends with your bum (stick with me!), which is exposed to everything that goes through your body. Not just what you eat and drink, but the air you breathe as well. Now, think about what you ate/drank/breathed in yesterday: most of us love a little indulgence here and there (myself included: hello, choc-mint choc top!) so here’s some key factors that I can think of: I went for a run along a busy road so I couldn’t help but breathe in car exhaust fumes and pollution; I ate a relatively healthy breakfast and lunch jam-packed with lots of vitamins, minerals, antioxidants, fibre etc., then my choc top was kind of dinner (oops!) which, unfortunately, is full of refined sugars, unhealthy fats etc. So my GIT yesterday had some good, and some bad – probably much the same as yours.

The chief role of the GIT is digestion and absorption of nutrients to meet demands for growth and development. However the GIT also functions as a barrier against toxins and foreign substances from microorganisms and foods, as such it is a kind of ‘first line of defence’ for the body.

The GIT is also a key player within the immune system and, in a nutshell, the function of the immune system located within the GIT is largely dependent upon the establishment of a diverse microbiome.

Micro-what now?…

To be clear, science is really still scratching the surface in regards to the microbial colonisation of the human gastrointestinal tract, or the microbiome. The microbiome consists of the 10-100 trillion microbial cells harboured by every one of us, and ‘Microbiome Projects’ are underway worldwide with the specific task of understanding the roles that these bacterium play in human health.

We know the microbiome is incredibly important (there are roughly as many bacteria within the body as there are cells!), but new research is being uncovered all the time about how we might best apply strategies to enrich and optimise our microorganism population. One of the ways we might like to do so is via the use of probiotics.

The World Health Organisation suggests that probiotics are “live microorganisms which when administered in adequate amounts confer a health benefit to the host”. Probiotics are generally introduced into the diet either through fermented foods such as sauerkraut, kimchi, kefir, and yoghurt; otherwise they’re taken as probiotic supplements: capsules/powders/tablets that contain freeze-dried bacteria. The microorganisms usually found in such products are lactobacilli and bifidobacteria.

So you're telling me bacteria are healthy?

Yes sir-ee! If you learn one thing from this article, let it be this: as with all things in life, the key to bacterial/microbial health, is balance. We are home to, and indeed require, both beneficial and potentially harmful bacteria. In a well-functioning GIT, the beneficial bacteria will keep the harmful bacteria in check. Put very simply: illness tends to occur when we lose the balance.

How do probiotics work?

Firstly, when we put probiotics into the body, either through foods or supplements, they tend to compete with harmful bacteria for spots to take up residence in the GIT, especially in the intestines.

By improving the balance between beneficial and harmful microorganisms, the lining of the intestines is strengthened, keeping toxins and allergens out of the blood stream and reducing the frequency of reactions to things like pollens and food.

Further, it is thought that probiotics can stimulate the immune response of the body, both by increasing naturally-occurring immune factors within the GIT, as well as improving the numbers and distribution of specific cells of the immune system.

Do I need to take one? They’re kind of expensive…

There are certainly many things you can include in your diet and lifestyle that are beneficial to the balance of the microbiome that don’t involve taking a probiotic supplement. For example, there is certainly a lot of value (in my opinion) in including good quality, fermented foods as a regular part of your diet to improve microbial diversity.

The addition of a probiotic supplement might be warranted for additional support should you be experiencing any of the following:

IBS;IBD (including Crohn’s disease, Ulcerative colitis);Constipation/diarrhoea (including that which is associated with travelling);Allergies, eczema;Diarrhoea associated with antibiotics or other medications;Repeat bouts of viral infections such as the common cold, UTI, sinusitis, tonsillitis etc.

How can I get the best bang for my probiotic-buck?

If you’ve decided to take a probiotic, make sure you’re feeding the beneficial bacteria properly:

Reduce your intake of refined, sugary foods; alcohol and coffee. These things tend to favour/feed the harmful bacteria, over the beneficial ones.Include plenty of prebiotic foods in the diet. Prebiotic foods help by selectively stimulating the growth and/or activity of one or a limited number of bacteria. Prebiotic foods are high in dietary fibre and onion, garlic, leek, asparagus and bananas are particularly good sources.

Seek a professional opinion...

The best way to get value for money, however, is to speak to someone who knows what they’re talking about for your individual needs. There are certain strains of probiotics that have been clinically trialed, tested, and proven to be beneficial for certain health conditions.

If you’ve decided that taking a probiotic is for you, invest wisely by speaking to a naturopath who is up to date with the science, and can advise you properly. A good quality probiotic is not a cheap supplement and the dose, timing, and length of administration will differ depending on your health circumstances and individual needs. Further, it is likely that taking a probiotic will only address part of your health picture and is by no means a 'cure all'. Having a thorough assessment of your diet and lifestyle is the best way to ensure that you're receiving comprehensive treatment.

Key points

What we currently know about the benefits of probiotics really comes down to the immune system:

Probiotics help to ensure that the cells lining the GIT are healthy. Strong and healthy cells improve the way that the body keeps harmful elements of foods and the environment (i.e. toxins and allergens) out of the bloodstream.Probiotics stimulate the immune system to improve its production and distribution of key cells that contribute to the body’s defensive mechanisms, such as natural killer cells, macrophages, and T cells.

Taking dietary supplements is not the answer for everyone and each person has different needs. If you’re going to spend money on your health, invest it confidently by seeking professional advice first. If you require any more information, please don't hesitate to email me here.

References

Isolauri, E., Sutas, Y., Kankaanpaa, P., Arvilommi, H. & Salminen, S. (2001). Probiotics: effects on immunity. The American Journal of Clinical Nutrition, 73(Suppl), 444S-50S.

Sender, R., Fuchs, S. & Milo, R. (2016). Revised estimates for the number of human bacterial cells in the body. PLOS Biology http://dx.doi.org/10.1101/036103

Schrezenmeir, J, & Vrese, M. (2001). Probiotics, prebiotics, and synbiotics - approaching a definition. The American Journal of Clinical Nutrition, 73(Suppl), 361S-4S.

Ursell, L., Metcalf, J., Wegener-Parfrey, L. & Knight, R. (2012). Defining the human microbiome. Nutr Rev, 70(Suppl. 1), S38-S44.

On a cool afternoon as I powered around the block on my daily decompression session (i.e. half-hour walk), I got to thinking about muffins. This wasn't for any particular reason, nor was it entirely unusual, but I decided I wanted to make some apple and cinnamon muffins to take to a presentation I was doing for a group of teachers (surely they would like me more if I brought them baked goods!?) However I didn't only want to take the muffins to win hearts, I wanted to demonstrate that it is possible (and dead easy!) to create a snack that is kid-friendly in a world overrun by muesli bars where almost every major food group has been either demonized or banned due to booming allergies.

I arrived home, ready to search the internet so as to not reinvent a wheel I was sure had been turned many times. Even with the best intentions, I couldn't find a recipe that was completely allergy-friendly, (i.e. dairy-free, egg-free, nut-free, gluten-free) that wasn't going to be either totally bland or incredibly expensive to make (hello 2 cups of almond meal!).

I set about tinkering in the kitchen and it didn't take long before I had a muffin that I knew I wanted to eat, so I was sure a room full of hungry teachers would probably be interested as well.

I've since made this recipe countless times and I can tell you, it's always a winner - even more so when you include a generous slather of peanut butter on top (despite negating the allergy-friendly purpose of the recipe!). The besan flour comes from chickpeas, is easy to find in the supermarket, and packs a generous protein punch. The apples and sultanas lend a sweetness of their own so it doesn't take a lot of extra sugar to get a delicious flavour, and the spices are lovely and warming at any time of the day! They also freeze like little champions and if you take one out in the morning, he'll be ready for your 11am cuppa.

Recipe

1 tablespoon ground flaxseed

3 tablespoons water

300ml almond milk

2 teaspoons apple cider vinegar

2 cups besan (chickpea) flour

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon cinnamon

1 teaspoon nutmeg

1/2 teaspoon ground ginger

1/4 cup oats (or quinoa flakes if you're particular gluten-sensitive or coeliac)

1/2 cup coconut sugar

2 tablespoons maple syrup

1 teaspoon vanilla extract

1 1/4 cups grated apple (approximately two apples)

1/3 cup sultanas or raisins

Method

Preheat your oven to 180 Celsius and lightly grease a tray for12-16 muffins (depending on the size you make, you'll end up with 12 larger and 16 smaller).

In a small bowl, combine the ground flaxseed and water; set aside.

In another bowl, mix together the almond milk and apple cider vinegar. You'll notice that it curdles - this is meant to happen.

Sift the besan flour, together with the baking powder and baking soda, into a large bowl. Add the remaining dry ingredients (salt, oats, sugar, nutmeg, ginger).

Into the bowl with the milk and apple cider vinegar, add the flaxseed and water combination, the vanilla, and maple syrup and mix well. Add this mixture into the flour mixture.

Finally, add the grated apple and sultanas into the flour mixture - everything should now be in the one bowl. Be careful not to over-mix, just mix until everything is combined.

Measure equal quantities into each of the muffin cases.

Place into the oven. Check the muffins after about 15 minutes by inserting a skewer into the centre of a couple of muffins, the skewer will come out clean when they're done. The muffins may require up to 20 minutes in the oven depending on their size (and your oven!)

Allow to cool for 10 minutes before removing from the tin.

Enjoy!

Does the sight of wattle fill you with fear? Or perhaps you dread the arrival of spring? For

those that suffer, hay fever can be absolutely unbearable. Itchy, watery eyes; constant sneezing and runny nose; a scratchy or sore throat: it’s enough to make anyone want to stay inside, shut the windows and rue the departure of winter despite the gorgeous spring sunshine.

For most, anti-histamine drugs become the ritual way to start the day and whilst they’re effective for some, they leave others drowsy and fatigued. Surely there’s a better way?

Using food as medicine is not a new concept, and it’s one that can be successfully applied to reduce the experience of hay fever and the reliance on anti-histamines and strong window seals.

1. Pineapple

The core of pineapple contains the enzyme Bromelain. Bromelain is a proteolytic enzyme, which more or less means that within the body, its main job is to assist with the breaking down of proteins. As such is commonly used as a digestive aid.

In regards to hay fever, bromelain may help to thin mucus, assisting with the clearance of a blocked nose or stuffy sinuses. Bromelain is also anti-inflammatory, helping to reduce the redness, swelling, itching, and pain associated with hay fever and other allergies.

2. Mint

Mint, such as that which you might have growing in your garden, contains the powerful antioxidant, rosmarinic acid. Rosmarinic acid stops the production of factors directly associated with allergies, including histamine, but also another category of cells, leukotrienes. Leukotrienes are produced by white blood cells and can trigger contractions within the lungs, associated with asthma as well as hay fever.

3. Apples

Apples are a fantastic source of the bioflavonoid, quercetin. Quercetin is a compound found in plants that is largely responsible for the colours of many fruits and flowers, and is anti-inflammatory, as well as anti-oxidant. In the case of hay fever, quercetin is able to modify the body’s response by strengthening the cells that release histamine when provoked by allergens (i.e. grasses and pollens). This means that the tolerance to allergens may be increased, and the symptoms of hay fever reduced.

4. Spinach

Spinach is positively bursting with vitamin C which has a myriad of functions within the body, some of which have to do with histamine. Vitamin C, also found in oranges, kiwifruit and strawberries, appears to prevent the secretion of histamine, and also speed up the rate at which it is cleared from the body. This means that the response to an allergen may be reduced and short-lived. It has also been shown that with lower levels of vitamin C in the body, levels of histamine rise.

5. Sauerkraut

Sauerkraut is a great source of dietary probiotics. Probiotics are live bacteria and yeasts that are essential for the health of the digestive system. It is common to hear a naturopath say ‘all disease begins in the gut’, and there’s good reason. More and more emerging evidence substantiates that the bacterial makeup, or microbiome, of the gut must be well-balanced in order to support a multitude of factors, including the immune system. Fundamentally, hay fever (and other allergies) points to an over-reaction by the immune system, where there is a response to a threat (i.e. pollen) that is not necessarily harmful. The heightened immune response sees the body begin a series of events to remove the ‘threat’ which commonly results in itching, redness, pain, swelling and general discomfort – as is experienced by hay fever sufferers on exposure to pollens and grasses. You can easily find good quality sauerkraut in your local health food shop, just add a forkful to any of your meals (it’s also really easy to make yourself, but that’s another blog post!)

Whilst implementing these dietary inclusions might not be enough for everyone, it’s certainly a great way to start supporting the immune system to reduce the experience of hay fever naturally. If you are interested in other ways to reduce the sniffling, sneezing, itching, and misery associated with this time of year, don’t hesitate to get in touch and we can work together. In the meantime, try out this delicious smoothie I’ve created to get yourself started!

No-sneeze Smoothie (serves 2)

250ml water

Juice of half a lemon (I like to just take the peel off and throw the whole half in)

A small nub of ginger, peeled (optional – I love ginger in green smoothies: it adds a warming, antioxidant and anti-inflammatory boost)

1 cup chopped pineapple (make sure you leave the core in, that’s where all the bromelain lives!)

1 handful of mint leaves, washed

2 handfuls of baby spinach, washed

Place all the ingredients into your blender and whizz!

References

Murray, M. & Pizzorno, J. (2012). The Encyclopaedia of Healing Foods. USA: Piatkus.

http://www.sciencedirect.com/science/article/pii/S0194599806026684

https://www.hindawi.com/journals/ecam/2013/702196/abs/

http://www.mattioli1885journals.com/index.php/actabiomedica/article/view/4295

http://www.nature.com/ejcn/journal/v67/n2/full/ejcn2012197a.html

https://ctajournal.biomedcentral.com/articles/10.1186/2045-7022-4-1

http://www.ingentaconnect.com/content/aarm/jrm/2014/00000003/00000001/art00009?crawler=true

My mum is an amazing cook and I was incredibly lucky to grow up in a house where the meals were fresh, healthy and full of love. But I have a secret: I longed for the nights when she would announce that we were having tinned tomato soup for dinner. It was usually winter, a cold Sunday night and everyone was tired. It was my favourite and she always made it just right - not just pouring it into the pot but adding a bit of milk and stirring it tenderly until it was time to fight my brother for who got the larger portion.

Anyway, I have since learned that tinned tomato soup is not something I want to eat. No matter how delicious and how fond my memories, tinned soup is full of things that don't need to be there and that aren't beneficial to our bodies. So began my quest to find the perfect soup recipe! After months of toiling away selflessly in the kitchen (ha!), I think I've done it - perfected the humble tomato soup. This soup has a beautiful, rich tomato flavour and a good amount of spice to warm you up on those cold days. The lentils add protein which keeps you full and the capsicum adds a really nice depth to the flavour. Full of lycopene, the tomatoes are positively bursting with antioxidants to keep you fit and well during the coldest and most illness-prone time of the year.

I am on a personal quest to make tomato soup just as popular as it's pumpkin, potato and leek, and minestrone counterparts - join me!

Recipe

2 tablespoons olive oil

2 tablespoons red wine vinegar

1kg, or about 10 tomatoes, quartered (I use ordinary field tomatoes but you can pick whichever you like best)

1 red capsicum, de-seeded and quartered

1 red onion, quartered

1 red chilli (optional)

5 cloves garlic

A few sprigs of fresh thyme

6 cups vegetable stock

1 cup red lentils

Method

Preheat your oven to 180 Celsius.

Place the tomatoes, capsicum, garlic, onion and chilli (if using) in baking trays, top with the thyme. Pour the olive oil and red wine vinegar over the top and give it a shake to make sure everything is

coated. Pop the trays into the oven and roast for approx. 20-30 minutes.

Once you have removed the now-roasted vegetables from the oven, place everything (including the pan juices) into a large saucepan. Add the stock, lentils and put a high heat under the pan. Bring it to a boil and then reduce to a simmer for another 30 minutes, stirring occasionally.

Once the lentils are cooked, turn the heat off and allow to soup to cool slightly before using a stick blender to blend the soup into a creamy consistency.

Enjoy!

Calling a chia pudding Beautiful? Oh yes! I love breakfast, much moreso than the average person. I am generally a morning person by nature but can bounce out of bed in a heartbeat if I have delicious plans for the first (and most important!) meal of the day.

This is perhaps my favourite at-home breakfast and knowing that I’m going to bed with a little pot waiting for me in the fridge for the next morning sees me off to sleep with a smile on my face.

These really could not be any easier. The most labour-intensive task involved is grating an apple and the rest is just mixing and then waiting for the chia and linseeds to work their magic overnight! I tend to make these at the same time as I’m making dinner and I definitely relish waking up in the morning knowing that I won’t have to wash a saucepan after making porridge.

These puddings are high in fibre and healthy fats thanks to the chia and linseeds and when you top them with extra nuts they become a great source of protein too. Together, the fats, fibre and protein will keep you going all morning. Give these a go, I promise you won’t regret it!

Recipe (2 generous serves)

2 tbs chia seeds

2 tbs linseeds

6 tbs water

2 tsp cinnamon

½ cup oats

1 apple, grated

¼ cup sultanas

¼ cup sunflower seeds

Rind and juice of half an orange

½ cup natural yoghurt

Method

In a large bowl, mix the chia seeds, linseeds and cinnamon. Top with the water and leave for a few minutes to start getting gloopy.

While you’re waiting, you might like to grate your apple and prepare your orange juice and rind.

Once the mixture has started to thicken, stir it up well to incorporate all the water and cinnamon. Don’t worry if its still runny, it’ll continue to thicken as you work and certainly thicken up beautifully overnight in the fridge!

Now pop all of the remaining ingredients into the bowl and stir well. Split the mixture into two bowls/glasses/jars and pop into the fridge overnight.

If you have time, take the Beauties out of the fridge about 20 minutes before you want to eat them (if not that's OK - devouring them straight from the fridge will not dampen the experience!)

I like to serve mine topped with a handful of almonds and some fresh passionfruit or pomegranate gems or, as pictured, with fresh orange.

If you prefer – you can sub the oats for some extra chia or linseeds to keep it gluten-free.

Even though I live in Melbourne and it can be beanie weather in December, I relish the onset of Autumn as it means that it's officially Soup Season! I love a good soup and this is one of the best.

I was given the original recipe by a friend and because it featured chicken it took me a loooong time to get around to making it (I'm personally not a big fan of meat in soup). Too long, in fact. Especially when I read through to end of the recipe where it said 'to create a vegetarian option, simply remove the chicken!' Yes, of course - why didn't I think of that!? Anyway, since that fateful day I have made this over, and over, and over again, adding subtle changes along the way to get to a truly great soup. If you don't have borlotti beans but do have chickpeas (or any other form of bean for that matter) add them instead!

It's hearty (hence the name!), nutritious, nourishing and, because the beans cook for so long, they become easier to digest and shouldn't result in any bloating or wind. It's also really cheap to make and I find that I always have the ingredients on-hand. The spices give the soup a Mexican feel and please don't skip the lemon juice at the end - it really gives the whole dish a lift.

The soup, ends up becoming more like a stew so you might like to add a little bit of water as you reheat (say, a quarter of a cup per bowl), otherwise just enjoy the soup/stew for what it is!

Recipe

1 tbs olive oil

3-4 celery stalks, chopped

3-4 small carrots, chopped

1 onion, chopped

2 garlic cloves, minced

2-3 tbs fresh ginger, finely grated

1 tsp ground cumin

1 tsp ground coriander

1 - 2 tsp dried chili flakes (depending on your taste - it's also amazing with a whole red chilli chopped and thrown in instead of the flakes!)

6 cups of vegetable stock

800g tin of tomatoes

1 cup dried red lentils

1 can borlotti beans (drained and rinsed)

1 can kidney beans (drained and rinsed)

1/3 cup brown rice

Juice of one lemon

Method

Heat the oil in a large, heavy-based saucepan on medium. Saute the celery, carrot and onion for 4-5 minutes or until tender. Add the ginger, garlic, cumin, coriander and chili and cook for a further minute, until fragrant.

Stir in the stock, lentils, tomatoes and beans. Bring to the boil and then reduce heat so the soup is left to simmer, uncovered for 35-40 minutes. Stir occasionally.

After the soup has simmered for the instructed time, add the brown rice and simmer again, uncovered for a further 45-50 minutes. Make sure you stir every 10 minutes or so as at this point the rice and lentils like to have a party on the bottom of the pan which does not make for a happy cooking experience (trust me).

Stir in the lemon juice and you're done!

Hearty bean soup in all its glory! Topped here with mashed avocado and some store-bought dukkah. I prefer a thicker, stew-like consistency so I haven't added too much water.