Read on to find out what exactly it is, how to identify it, and how to go about making it a thing of the past; albeit the unspeakable, shameful past!

Go On Then: Tell Us What Thrush Is

Apart from being a shame-inducing word, thrush is an infection: a non-discriminating yeast/ fungal infection that can affect men, women, children and babies. This common blight can occur either superficially or systemically in the body and can sometimes be a root cause of many other health conditions.

There are 2 commonly-known types of thrush: oral and vaginal. This article will take a closer look at oral thrush, or Candidiasis, and its impact on the body.

Candida Is Not As Nice As It Sounds

Thrush is caused by the Candida species (yeasts); predominantly by Candida albicans, but it can also be caused by other members of the candida family (e.g. Candida glabrata or Candida tropicalis). Candida species exist naturally in the body in small amounts and are a necessary part of our immune system. However, due to their opportunistic nature, they welcome the chance to cover greater ground if the conditions are right. The “gazillion” types of microorganisms present in our bodies (no exaggeration, there are literally hundreds) live in a synergistic manner with each other, but when the ‘balance of power’ is corrupted, an opportunity is created for candida to run riot; making way for infections like thrush to take hold.

How does Oral Thrush Affect the Body?

Areas of the body that can be affected by thrush include the scalp, skin, nails, the gastrointestinal tract (including the mouth), the respiratory tract, and vaginal mucosa. You said it! Eeek!

However, there are varying degrees of infection: thrush can vary from a low-grade yeast overgrowth with no obvious symptoms to a more severe infection, with highly irritating symptoms.

Oral thrush (also known as moniliasis) is a yeast infection that occurs in the mucus membrane lining of the mouth and on the tongue. Infection usually appears as creamy, white (or cottage-cheese like) thick deposits or lesions on the surface of the tongue and cheeks. It can also spread to the gums, tonsils, palate and back of the throat. In severe cases, infection can spread to the esophagus and blood stream. (Once in the blood stream this becomes a systemic problem). Lesions can become painful, and tend to bleed when rubbed or scraped.

Initially, it is common to experience a burning sensation in the mouth and a temporary loss of taste can occur in some cases, as well as a cotton-like sensation and cracking in the corners of the mouth. Babies with oral thrush may show signs of fussiness and poor feeding, while the mother may also show the following thrush symptoms on her breasts: red, sensitive or itchy nipples, flaky or shiny skin on the areola and painful nipples during feeding.

Causes and Prevalence

As already mentioned, oral thrush can affect anyone, but is more prevalent in certain groups including:

• Babies
• Denture wearers
• Users of corticosteroid inhalers and other medications like antibiotics
• Smokers
• People with an iron or vitamin B deficiency
• Those with a tongue piercing
• People who have a constant dry mouth e.g. a result of medication or Sjőgren’s Syndrome
• Anyone with a compromised immune system e.g. AIDS/HIV suffers and those on chemotherapy or radiotherapy.
• Diabetics
• People with poor oral hygiene

What To Do About It!

Oral thrush is typically addressed locally with prescribed treatments like pastilles that are sucked or oral suspensions that are held in the mouth before swallowing. In severe cases, an internal medication may be prescribed.

Some natural topical applications include:

• Salt and/or sodium bicarbonate warm water rinse: Try half a tsp salt or 1 tsp of bicarbonate soda in 1 cup of warm water. Rinse and spit out. Don’t swallow.
• Antimicrobial herbs: Herbs such as golden seal, thyme, tea tree or pau d’arco may also be used in a rinse or a gargle.
• Coconut Oil: Put 1 tsp – 1 tbsp of cold, pressed, extra virgin coconut oil into your mouth. When it has melted, swirl it around in your mouth for as long as possible (at least 5 mins). Then spit out, do not swallow and rinse with water afterwards. The caprylic acid in coconut oil is well known for its benefits with yeast and fungi.
• Probiotic Yoghurt: Eat high quality, plain yogurt, containing cultures of friendly bacteria such as Lactobacillus acidophilus and Bifidobacterium. Make sure that is has no added sugar, fruit or sweeteners of any kind.

Often when oral thrush is present, a systemic approach is required to re-balance this microorganism throughout the body. So it is recommended to follow a low carbohydrate (grains and starches) and low sugar diet with plenty of high quality protein, healthy fats and fresh raw vegetables with each meal and snack. This diet helps to inhibit overgrowth of candida in the body, though a supplement that targets a lower digestive tract yeast imbalance may also be necessary. Oxygen supplements and enzymes can also assist with a candida infection in any area of the body.

Prevention is Key!

There are a number of preventative measures that can help to ensure the infection does not recur.

• Practice good oral hygiene – brushing at least twice a day and flossing once a day as well as regular dental checkups.
• Take a broad-spectrum probiotic; especially after a course of antibiotics
• Rinse mouth immediately after using inhalers
• Clean dentures carefully everyday
• Sterilise baby dummies, bottles and teats
• Avoid sharing water bottles
• Maintain a low sugar and low carbohydrate diet

If you think you may have oral thrush, visit your doctor or healthcare practitioner to get an oral swab to verify this. Most importantly, don’t suffer in silence. Do speak to a healthcare professional. They’re generally helpful, non-judgemental folk, so no need to blush.

Related Links

• Candida: What it is and what I can do about it.
• Yeast Imbalance supplements

What is Adrenal Fatigue?

The term adrenal fatigue refers to the exhaustion of the adrenal glands from chronic over-activation. When the adrenals become fatigued, they are not able to produce adequate levels of hormones, particularly cortisol, adrenaline and noradrenaline. A lack of these vital hormones reduces your ability to cope with stress and makes you much less capable to respond appropriately to further stressors that arise. Poor adrenal function negatively impacts a large number of body functions. If ignored, it can lead to physical ‘burn out’ and other serious health conditions.

Adrenal fatigue is a condition that is becoming more common in modern society; especially for those that are trying to juggle careers, family, over-commitment and financial burden. Being emotionally or physically stressed is a common complaint in the 21st century, and high stress levels are often tolerated or left unattended because we just don’t have the time to treat stress seriously. We assume that everyone suffers from a similar level of stress, and that it is merely a lifestyle problem; not a source of illness. But the assumption that everyday, underlying stress and anxiety with their resultant health issues are normal and acceptable is a troublesome assumption.

While adrenal fatigue may not be recognised as an “illness” by the majority of the medical community, some doctors are beginning to consider adrenal fatigue to be a serious problem that needs to be treated like any other illness. The lack of recognition of adrenal fatigue may be due to the fact that it is often a slow and insidious condition, for which the symptoms could be attributed to a number of causes. Before looking at symptoms and solutions, it’s important to understand the function of the adrenal glands in the body.

What are the Adrenal Glands and what do they do?

Your adrenals are small, pyramid-like glands that sit atop each kidney like a hat. They are part of the Hypothalamus-Pituitary-Adrenal (HPA) axis, which governs hormonal balance in the body. Playing an important role in the body’s hormone production and balance, the adrenal glands secrete numerous hormones, including: aldosterone, the sex hormones, adrenaline, noradrenaline, cortisol and dopamine into the blood stream. All of these are extremely important for your health and wellbeing, as well as your ability to effectively respond to stress.

Three hormones produced by the adrenal glands are fundamentally responsible for setting off and suppressing the fight or flight response (a protective mechanism to rapidly mobilise you out of immediate danger). These hormones are:

• Cortisol, which helps with blood-sugar regulation. When cortisol levels are high, the amount of glucose in the blood is increased and the use of glucose by the body is reduced. This is to ensure there is enough fuel to get you outta there, fast!
  
• Adrenaline, regulates fat, carbohydrate and protein metabolism, as well as the heart rate, the force of heart contraction, blood flow and oxygen levels. When adrenaline is high, these processes are enhanced, while at the same time resources are shunted away from non-essential functions like digestion. Think of the movie Bourne Identity to imagine what very high levels of adrenaline will do.
  
• Noradrenaline maintains blood pressure and stimulates vaso-constriction of the blood vessels.
  

What are the common signs and symptoms of Adrenal Fatigue?

While adrenal fatigue often occurs over a long period of time—from unaddressed, underlying stress, illness or overwork—it can also occur in a much shorter time frame, due to sudden or traumatic events. The symptoms will vary, depending on whether the onset is accumulative or more immediate. The many symptoms can include:

• Poor or disturbed sleep patterns and/or insomnia
• Waking tired and un-refreshed despite having plenty of sleep
• General fatigue and afternoon energy slumps
• Poor immune function, feeling rundown
• Prone to catching respiratory illnesses and flu’s, which often last longer than usual
• Salt, fat or sugar cravings
• Hormonal imbalances, resulting in symptoms of PMS, low libido, infertility, unexplained hair loss
• Irregular blood sugar levels, better right after meals
• Anxiety, depression or fearfulness
• Easily stressed and overwhelmed
• Difficulty getting moving in the morning without caffeine
• Poor weight management particularly around the mid section
• Low thyroid function and low body temperature
• Poor digestion, resulting in symptoms of constipation and/or diarrhea, nausea and lack of appetite
• Brain fog
• Chest pain, heart palpitations, racing heartbeat, irregular blood pressure and light-headedness when rising too quickly

What can I do if I think I have Adrenal Fatigue?

Discuss testing and treatment options with your Doctor or Natural Health Practitioner, as they can help determine whether your symptoms are due to adrenal fatigue and/or an imbalance in communication within the HPA axis, or another cause.

Here are some tips to support healthy adrenal function:

• Identify stressors and implement stress management techniques. You may wish to seek the support of someone who specialises in stress management
• Establish appropriate work/life balance to avoid work taking over most of your time – Try scheduling time for each area of your life; work, family, leisure etc
• Practice daily relaxation or meditation techniques
• Support your body with optimum nutrition (and supplements when necessary)
• Eat meals at regular times each day
• Maintain a balanced exercise regime – choose an activity which you enjoy doing
• Establish regular sleep patterns and get sufficient hours of sleep each night
• MAKE TIME to have fun, laugh and be joyous

Here are some nutrients which can help support healthy adrenal function. Talk to your Healthcare Practitioner to work out which would be most beneficial for you.

• Vitamin B complex
• Vitamin C
• Magnesium
• Adaptogenic herbs. These are herbs that can enhance your body’s resistance to stressors. Examples include: Ginseng, Withania, Rhodiola, Licorice, Schisandra, Gotu Kola and Rhemania

Ongoing, underlying stress and anxiety can seriously damage your health and wellbeing. Aside from affecting your relationships, productivity, happiness and mental health, it can put unsustainable pressure on your adrenal glands, which are a vital part of your make up.

Most of all, don’t assume that ongoing stress is part and parcel of 21st century living. That’s simply not the case.

Related Links

• Stress & Energy Support
• Green Barley
• Vitamin B100 Complex

In this final article of our ‘Superfoods’ series, we will take a look at some super-powered green foods from two categories you might not think edible: algae and grasses. Not just fish-food or cow-fodder, the following forms of algae and grasses can provide incredible nutritional power that just can’t be found in the same density in any other food types:

Freshwater Algae:

• Spirulina
• Chlorella
• AFA Blue-green Algae

Marine Algae:

• Kelp

Nutritional Grasses:

• Barley Grass
• Wheat Grass

Algae make up a large and diverse group of non-flowering plants that grow all over the world, mostly in aquatic environments. Though not featuring regularly on restaurant menus or even on supermarket shelves, there are over 100 edible types of algae. We have picked out just 4 of the superstars at which to take a closer look.

Spirulina, chlorella and aphanizomenon flos-aquae (also known as AFA) are single-celled micro-algae which grow in a fresh water environment.

They have many properties in common. All three algae are extremely rich in digestible protein, ranging from 55-70%, which is incredible when compared with beef, which has about 20-40% protein! Like animal protein, they also provide ‘complete protein’ because they contain all of the essential amino acids; making them especially good sources of protein for vegetarians. What’s more, they have high levels of essential fatty acids – particularly GLA (gamma-linolenic acid) and ALA (alpha-linolenic acid) – and many important vitamins and minerals, including: all of the B vitamins; vitamins C and E; most of the macro minerals, especially calcium, iron, magnesium and zinc; and numerous trace minerals.

Their high nutrient density is what makes these micro-algae so attractive to anyone wanting to increase their nutrient intake through food sources. Let’s have a look at their individual strengths:

Spirulina

Named after the spiral formations it grows in, spirulina is a very hardy and resistant form of algae. It can live in a dormant state when all surrounding water has evaporated and retains its nutrients even when exposed to high temperatures. In other words, it can go without fluids and sit in a sauna and not get frazzled. This makes it possible to grow spirulina in many different climates around the world. Historically, spirulina was used extensively by people of Lake Texcoco near Mexico City and by those living in the Lake Chad region of Africa. There are at least 35 varieties of Spirulina still in existence.

Not only is spirulina rich in chlorophyll, but it also has high levels of phycocyanin – the antioxidant that is responsible for its blue-green pigment. Spirulina is known for its ability to improve blood quality, protect against free radical damage and therefore may have a protective effect against free radical damage, as well as supporting the immune system. Research also suggests that this multi-tasking plant may support the body’s defences, reduce the toxic effects of heavy metals and protect against radiation exposure.

Spirulina is available as a powder, capsule, or tablet and is recently available in ready-to-drink smoothies or juices. It can also be found as an ingredient in raw food products such as chocolates, cakes, muesli’s and energy bars. People are catcing on to this nutritional wonder-plant, and rightly so.

Chlorella

Chlorella (the algae not the similar sounding disease, Cholera!) is thought to be the richest known source of chlorophyll, gram for gram, compared to any other leafy green vegetable. It was first discovered in the 1890s by a Dutch microbiologist, but was not studied closely until the 1940s and has become increasing popular since, as its wide-ranging benefits have been recognised. Japan pioneered the technology that allows Chlorella to be commercially grown today, and it is highly regarded in Japan as a functional food rather than a dietary supplement.

What makes chlorella truly special is its ability to bind to heavy metals and other environmental toxins and eliminate these from the body… a bit like a reverse metal detector. So it is often added to heavy metal and general detox programs where its rich chlorophyll content also cleanses the blood and helps it to support liver and digestive functions.

Studies show chlorella’s potential to assist with healing from radiation exposure, enhance the immune system, improve healing time, support healthy blood sugar and cholesterol levels, as well as to support brain function and help to prevent development of degenerative diseases. No other known plant is capable of quadrupling itself every 20 hours as chlorella does, and it is this component called ‘Chlorella Growth Factor’ which is said to give the algae its tissue repair and anti-aging qualities.

Chlorella is usually found in capsule, tablet or powder form; however, freeze-dried chlorella is best avoided as this process can deplete its nutritional content.

AFA Blue-green Algae

AFA is a member of the Cyanophyta family, which consists of an estimated 50,000 species that are responsible for about 80-90% of the planet’s food and oxygen supply!

AFA contains over 64 nutrients that are very easy for the body to absorb, including two key compounds: phycocyanin and PEA (phenylethylamine). Phycocyanin, which gives AFA its blue-green colouring, is believed to support the production of stem cells from bone marrow, protect against free radical damage through its antioxidant effects, support neurotransmitter production and support liver function. The PEA (also dubbed the “love chemical”) can give feelings of excitement and euphoria. It can also enhance mental clarity and promote a positive mood.

AFA is available as dried flakes or powder and in a fresh frozen form. Who doesn’t need a little extra positivity in their breakfast cereal?

Marine Algae

These multi-cellular marine plants are the largest group of the algae family and are known as seaweeds or sea vegetables. They vary in size but can grow up to a massive 65 metres in length. Sea vegetables feature prominently in the diets of many of the Asian regions, as well as other coastal areas of the world. Like freshwater algae, they are valued for their nutrient richness and are the most iodine-rich food source around. Of the three types – red algae, green algae and brown algae – the brown algae, commonly called Kelp, has received the most attention. Here’s why.

Kelp

Kelp is a general name for many species of brown algae, we will use the term ‘kelp’ here to refer to the whole family. This plant family contains large amounts of chlorophyll and pigments that give them their yellow-brown colour. Kelp is a very hardy and abundant plant that can grow as much as 1 metre per day and exceeds 25 metres in length. Scientists believe that settlements dating back more than 9,000 years relied on these underwater kelp forests for food and that this facilitated coastal migration.

Kelp is high in over 70 different minerals; especially potassium, calcium, iron and magnesium. But it’s kelp’s abundance of iodine that has really made it famous, because iodine plays a crucial role in thyroid function, breast and prostate health, as well as the health of other tissues and organs in the body. Sufficient iodine levels also protect the body against the damaging effects of radioactive iodine in the environment. What’s more, kelp contains essential fatty acids, vitamins, antioxidants and fibre, which are all important for good health.

The wide range of nutrients in kelp support optimal organ and glandular function, aid rejuvenation, and support healthy digestive function, detoxification and weight management. Research has shown that the alginic acid in seaweed can bind with heavy metals in the intestines and help to eliminate them from the body. (And if you make too much Sushi, seaweed also makes a great fertiliser for the garden!).

Dried kelp is available in capsules, tablets, flakes, pieces, powder and in seasonings as an alternative to salt. Kelp can also be added as a seasoning to any savoury foods or a pinch added to your favourite smoothie. It’s a good idea to incorporate kelp into your cooking whenever possible, to make the most of its incredible nutritional value.

Please note that it is important to consult with your health practitioner before taking high doses of iodine or kelp supplements as thyroid function and blood pressure medications may need to be monitored.

Nutritional Grasses

Nutritional grasses are sourced from the young green shoots of grasses grown for their grains (i.e. barley grass eventually produces barley grains). This is when their nutrient and enzyme levels are at their peak. The most popular of these grasses are wheat and barley grass. For those trying to avoid gluten, the good news is that these grasses do not contain the gluten which eventually develops in the grain (i.e. wheat grass does not contain gluten like wheat flour which is made from the wheat grain). The dietary use of these grasses began in the 1930s, when it was observed that cows not fed young grass produced milk that was much lower in nutritional content.

Both barley and wheat grass are rich sources of vitamins, minerals, amino acids, antioxidants and enzymes. Their bright green colour shows their abundant chlorophyll which, together with their dietary fibre, has blood cleansing, detoxifying and purifying properties; promoting a healthy digestion and helping to eliminate bodily odours.

Barley Grass

Barley grass is particularly rich in calcium, iron, magnesium, phosphorus and vitamin C. Another key nutrient in barley grass is the powerful antioxidant enzyme superoxide dismutase (SOD), which helps to protect our cells from free radical damage and supports liver function. Barley grass has the unique ability to enhance energy levels and is known as the “energiser”.

Wheat Grass

Wheatgrass is especially high in dietary fibre, vitamin A, the Bs and vitamin K. Although both wheatgrass and barley grass are very alkalinising, wheatgrass is considered the “King” of all alkaline foods and increases alkalinity in the body to help prevent illness and imbalance. Wheat and barley grass help to maintain a good alkaline/acid balance to combat the acidity that can be caused by poor diet, stress, poor sleep patterns, illness, pain, poor mental attitude and negative emotions.

Barley and wheat grass are available as young grass grown in trays ready to be juiced. Alternatively, they are available as tablets, capsules and in powder form. Juice bars also provide shots of wheatgrass juice, as it’s being appreciated for its health-supporting ‘superfood’ properties around the world. Take care when choosing wheat and barley grass products, because they can sometimes contain other ingredients like maltodextrin and brown rice fibre.

So you can see that all of these ‘Super Greens’ have their own unique health-promoting properties and can assist your body to function smoothly and perform at its peak. Superfoods like these algae and grasses should be incorporated into your everyday diet: add them in combination or individually to fruit salads, fruit or vegetable juices and smoothies, salad dressings or even just to a glass of water. Superfoods don’t always come flying in in shiny lycra. They’re often more understated than that – and all-too-often they’re on the top shelf of the supermarket, just out of reach. So don’t forget to reach out and make the most of them.

Related Links

• RioLife Acai
• Green Barley
• Superfoods: Part 1

In part two of our superfood series, we look at some more nutrient-loaded superfoods that can improve your health and wellbeing, and which differ in nutritional content from the superfruits covered in Part 1 of the series. These powders, seeds, oils and granules come from all corners of the world and boast a wide variety of health benefits. The multipotent superfoods discussed in this article include:

• Bee Pollen
• Cacao
• Chia Seeds
• Coconut Oil
• Hemp Seeds
• Maca

Bee Pollen

It might be hard to imagine any form of pollen as being good for you, since so many of us in the sunny Southern Hemisphere suffer from seasonal hay fever, but ‘bee pollen’ differs to sneeze-inducing airborne pollen so many of us have come to loathe.
Honey bees collect pollen on the hairs of their back legs as they gather nectar from flowers. The pollen collects in granules and is bound together by enzymes secreted by the bees, which makes bee pollen digestible by humans – this being the key differentiator. Ranging in colour from yellow to orange, from purple to brown, just one teaspoon of this golden treasure holds about 2.5 billion granules of pollen!
The Ancient Egyptians were some of the first people to practice bee-keeping, and to use pollen for its health benefits, as is evident from wall carvings and hieroglyphics. Today, we don’t necessarily advocate offering honey and pollen as offerings to the gods, but we do recommend its usage as one of the most complete and nutritious substances in nature. The nutritional content differs with each pollen product (depending on the plant and region it comes from), but the general nutrients contained are:

• Vitamins A, D, C, E, Beta-carotene and all of the Bs (excluding B12),
• Minerals and trace minerals
• Antioxidants
• All of the essential amino acids
• Essential fatty acids
• Enzymes which aid in digestion

Containing about 25 percent protein in its predigested form, bee pollen is a highly potent and easily assimilated source of protein. Bet you didn’t know you could get your daily protein boost through that swirl of honey in your winter-warmer porridge!

Bee pollen is recognised for its ability to increase strength, endurance and energy; so is often used by athletes and sportspeople to aid performance. Like other bee products, bee pollen has also been shown to possess antibacterial and immune supporting properties; . Studies suggest it can it can also aid digestion, support mental function, libido, and can help with the body’s response to certain allergens.

Bee pollen comes in capsules or as loose granules, so it’s easy to add to cereal, fruit salads or green salads.
TIP: Try adding a tablespoon of bee pollen to yoghurt and fruit for a dessert that will love you back.

Note: anyone allergic to bees or with a suspected bee allergy should proceed with caution. Just a single granule of bee pollen can be used to test tolerability.

Cacao (pronounced ca-cow)

It’s not a mis-spelling of the better-known cocoa; it’s actually where cocoa comes from. The word cacao literally describes the raw pod and seed that cocoa and chocolate are made from. The ripened Cacao pods grow up to 20cm long, in a range of rich, autumnal colours. These pods contain the cacao seeds that are processed to make cocoa and every girl’s best friend: chocolate.

In their raw, natural state, cacao seeds are rich in cacao butter and have a solid texture, with a slightly bitter or burnt taste. This “food of the gods”, as it is fondly known, originated in the Amazon and is now cultivated in many countries, due to worldwide demand for commercial chocolate. Cacao is extremely nutrient-dense, with over 300 identified plant compounds. It is rich in antioxidants and minerals like iron, magnesium, chromium, manganese, zinc and copper as well as containing vitamin C, Omega 6 and fibre.

Cacao provides both tryptophan (an amino acid precursor to seratonin) and seratonin itself; both of which work in the body to diminish worry and stress and help make us feel good. Additionally, cacao contains anandamide – a natural endorphin produced by the body after exercise, which is also known as ‘the bliss chemical’ because it is released when we feel good and therefore has positive associations. And this is not the bottom of cacao’s endless bag of tricks! A group of chemicals released by the brain when we are in love (Phenylethlamines or PEAs) are also found naturally in cacao. PEAs can support our alertness and focus, and brighten our mood. All of these nutrients make raw cacao a very uplifting, energising and stimulating addition to foods and drinks.

Unfortunately, many of these ‘super’ nutrients are depleted during the heating and refining processes used to produce commercially-manufactured chocolate. So before you label all chocolate as a superfood, its really only raw cacao and raw chocolate products that are ‘super-duper’; not the sugar-loaded refined chocolate we love to love and call it chemistry.

Organic Raw Cacao products to look out for include:

TIP: Try adding the raw cacao powder, nibs, and cacao butter to smoothies, fruit salads or breakfast cereals. Nibs can also be added to trail mixes.

Chia Seeds (pronounced Chee-Ah)

Chia seeds were originally cultivated by the Aztecs and Mayans and records suggest they were used as far back as 3500BC. Native to parts of Mexico and Guatemala, the Chia plant is a member of the mint family and produces small, dark gray, oval seeds. The name Chia comes from the Aztec word chian which means ‘oily’.

Traditionally the Aztecs and Mayans cherished chia seeds as a sacred food, so highly prized that the seeds were often used as currency. As a food, chia seeds were used to provide energy, endurance and strength for warriors and athletes. It is said that warriors used chia seeds as fuel for long journeys and that just one tablespoon with water could sustain them for 24hrs. The Aztecs also used chia medicinally.

Chia seeds are estimated to contain up to 40% omega 3 fatty acids, 20% protein, 25% fibre, high levels of antioxidants and an extensive range of vitamins and minerals including calcium, phosphorous, magnesium and zinc. Chia seeds are estimated to contain much higher omega 3 levels than flaxseeds and are more convenient because whole chia seed is digestible whereas flaxseed must be ground or crushed in order to free the oils.

This low sodium, gluten-free seed is extremely hydrophilic (water loving) and can absorb more than 12 times its weight in water making it a great food for improving hydration in the body. The seeds are also recognised as supporting healthy blood sugar, weight management and the cardiovascular system. Their high antioxidant content means that they can be stored unrefrigerated for up to 2 years without spoiling.
TIP: Chia seeds can be enjoyed in salads, cereal, yoghurt, smoothies, ground and used in breads and muffins, or added to water or juices. A versatile superfood indeed.

Coconut Oil

The oil is extracted from the dried meat (copra) of the mature coconut. The versatility of the young green and mature brown coconut makes it a staple food of most inhabitants of tropical regions. The oil itself has been a primary fat source for generations and is recognised not only as a food but also as a medicine and a cosmetic.

There are numerous extraction methods of the oil, which determine its quality. Although coconut oil is very stable, making it very suitable to cook with, some extraction methods can overheat the oil causing irreversible damage. The best extraction method is known as cold-pressing, which involves no heating during the process; ensuring that the end product is raw and retains all of its goodness. Oil extracted using this method can last up to 2 years.

Coconut oil contains about 90% saturated fat and there is much debate about the dangers or benefits of coconut oil for this reason. While saturated fat is considered to be unhealthy and usually avoided, a certain amount is required for healthy functioning of the body. Also, coconut oil is extremely rich in medium chain fatty acids, which are rapidly metabolised and used for energy rather than stored as fat. Coconut has also been found to support metabolic rate via the thyroid which can support weight management.

Lauric acid, present in high quantities in coconut oil, offers immune protective properties and is converted to monolaurin, which supports the body’s defences.

Coconut can be purchased in many forms, however we recommend buying organic wherever possible. Time to dream up ways of using the following variety of coconut products:

Organic whole green coconuts (young)
• Organic whole brown coconuts (mature)
• Coconut oil – the best form is organic extra virgin, cold-pressed and is generally solid at room temperature, but in warmer temperatures may become a clear liquid.
• Creamed Coconut – blended from copra or coconut flakes
• Canned Coconut Milk and Cream
• Coconut milk powder
• Coconut flour

TIP: Coconut oil can also be used as a mouthwash, makeup remover, face and body moisturiser, lip balm, scalp and hair conditioner, shaving cream, bath oil and for massage. Next time you’re in Fiji…

Hemp Seeds

The hemp plant belongs to the mulberry family and its usage dates back as far as the Stone Age. Thought to originate from Central Asia, the biggest producers of hemp today are China followed by Europe and Chile. Thanks to its hardiness, hemp can grow in almost any ecosystem worldwide and is extremely pest resistant which means it is very easy to grow.

Hemp has countless uses, but what earns it its superfood status is the seed. Hemp seeds are a similar size and colour to sesame seeds with a distinct nutty flavour. They are the richest plant source of essential fatty acids; second only to Chia seeds, with the perfect ratio of 3: 1 omega-6 (linoleic) to omega-3 (linolenic), as well as a good amount of omega-9 and the only edible seed source of GLA. These essential fatty acids have many important functions in the body, including supporting nerve function, heart and skin health, hormonal balance, as well as aiding the immune system. Hemp seeds are also one of the richest plant sources of easily digestible protein that has a similar profile to complete protein.

Hemp seeds are a rich source of vitamins (especially vitamin E in all its forms) and minerals such as magnesium, calcium, iron, zinc, potassium, copper, manganese and over 20 trace minerals. That’s the kind of line up that puts the super in super food! But wait! There’s more… Hemp seeds are one of the only seeds that contain chlorophyll; hence their green-coloured oil. They are high in fibre and contain lecithin for supporting brain and liver function.
Hemp seeds can be eaten raw as is or added to smoothies, cereal and other foods. The seeds can also be ground to flour and used in baking. (Just be careful what form of hemp you’re adding to your brownies!) Hemp seed oil should not be heated, but is a great addition to a salad dressing or added to any cold or warm dishes.
TIP: Sprinkle hemp seeds over your salad for a tasty nutty flavour and some secret goodness.

Maca

Also known as Peruvian ginseng, maca is native to the Andes of Peru and Bolivia and is traditionally grown at altitudes of up to 4000 metres, making it the highest altitude-grown crop in the world. Traditionally, every part of the plant was used, including the root – a radish-like tuber about 3-6cm wide and 4-5cm long – which is the part that is known today as a superfood.

A traditional food for an estimated 2,000 years, maca has also been used as a medicine and a currency. The root is often roasted, boiled and mashed, made into flour or fermented to make a beer, and the leaves are cooked or used in salads.

Maca is composed of about 60% carbohydrates, 10% protein, 9% fibre and 2% fats. Maca contains minerals like calcium, phosphorous, zinc, magnesium, iron, and vitamins B1, B2, B12, C and E, as well as sterols which have immune-enhancing properties. It contains 20 amino acids – 7 of which are essential amino acids that the body cannot make but must get through the diet.

As an adaptogen, maca helps us adapt to stresses and supports balance of the bodies systems. Studies suggest that it increases energy, endurance and physical strength, supports the production of neurotransmitters and improves libido. In addition, its ability to oxygenate the blood means it can help alleviate symptoms of altitude sickness.

Maca root can be found in dried powder, as capsules, extract, liquid concentrate (usually alcohol based) or as an ingredient in superfood supplements or energy bars. As a warming food, maca is well suited to colder weather and can be added to almost any foods like smoothies, broths, soups, beverages or to your favourite dessert.
TIP: Try adding the dried powder to a glass of warm milk or coconut milk for a warming winter boost.

These are a just a select few superfoods that have gained recognition for their contribution to health, wellbeing and longevity. There are many more, but we have focused on some of our favourites, and will finish up the Superfoods series next month with ‘Supergreens’. Stay tuned.

Related Links

• RioLife Acai
• Green Barley
• Superfoods: Part 1

Superfruits to the rescue!

‘Superfoods’ feature in magazines more than superheros these days, so what exactly are they; are they really the good guys; and should we kneel before them with our mouths agape?

The term superfoods is used to describe a group of foods that are considered to be exceptionally high in nutritional content (a.k.a.: special powers). Famous by name, these nutrient-dense foods are more than meets the eye. Beneath their sometimes mundane exteriors, they have brightly-coloured lycra… sorry, health benefits, when eaten as a regular part of your diet.

But is there anything behind the hype? Can these superfoods really rescue your health from the narrow ledge of your current diet? Skeptics abound! But have faith that superfoods can contribute to your health and well-being when consumed regularly.

Superfoods amount to the nutritional A-list, and there is much debate as to which foods actually fulfill the criteria, with foods like blueberries, black currents and quinoa making the cut due to their nutrient density. We have selected the most famed ‘superfoods’ for this series, starting with the oh-so-healthy ‘superfruits’:

• Acai Berries
• Camu Camu
• Goji Berries
• Mangosteen
• Noni
• Pomegranate

Acai Berries

Native to central and South America, Acai berries are wild-harvested from the Brazilian Amazon. These small richly purple berries have a large seed (making up 80% of the fruit) and are enclosed in a thin fibrous flesh with an oily coating; where the superpowers lie.

The flesh of the acai berry contains protein, fibre and healthy fats including omega 3, 6 and 9. These nutrients ensure a very low glycaemic load of 0.5 (see our article on glycaemic load – Getting to Grips With Glycaemic Load), which makes them a great source of energy. Additionally, acai contains many vitamins (esp. A & E) and minerals, including: iron, calcium, magnesium, phosphorus and potassium. But what really makes acai special is its rich anthocyanin content, from which it gets its deep purple colouring. Anthocyanins are a type of flavonoid, and are also powerful antioxidants. Just 5g of acai berry powder has an ORAC rating (Oxygen Radical Absorbance Capacity – a measure of a foods antioxidant capacity) of over 4,600 which is 25-40 times higher than most berries!

TIP: Acai berries are available in a freeze dried powder that can easily be added to cereal, yoghurt or a smoothie and in capsule form. The frozen pulp is available in some areas and can also be added to a smoothie or breakfast cereal.

Camu Camu

This grape-sized reddish/ purple fruit has a yellow pulp and grows on a riverside tree native to the Amazon rainforest of Brazil and Peru. The unripened fresh fruit is very acidic and has an extraordinarily high vitamin C content (approx 2-3% of fresh weight) which is highest in the skin and decreases as the berries ripen.

Camu camu is thought to provide the highest recorded amount of vitamin C of any food on the planet, with about 2 grams of vitamin C for every 100 grams of fruit. Oranges have 500-4,000ppm vitamin C and acerola has 16,000-172,000ppm, but camu camu tops this with 500, 000ppm. That’s up to 50 times more vitamin C than an orange!

Camu camu contains significant amounts of iron, vitamins B2 & B3, phosphorous and potassium, as well as other important nutrients like amino acids and flavonoids. Camu camu is thought to support the immune system, though more research in this area is needed.

TIP: Camu camu is available as a powder which can be added to smoothies, cereals, juices or yoghurt and in capsule form. Suggested daily serving size is based on the vitamin C content of each product.

Goji Berries

Goji berries, also known as wolfberries, are the much sought-after fruit of two closely-related plants: Lycium barbarum and Lycium chinense. This small oblong bright red fruit grows on a plant native to Southeastern Asia and Europe and is a member of the deadly nightshade family; known for its rich antioxidant and nutrient content.

Goji berries have a high ORAC rating of around 20,300 per 100g, while oranges have an ORAC of only 750 per 100g comparatively. They are thought to contain approximately 18 amino acids, 22 trace minerals and the following macro minerals: potassium, zinc, calcium, copper, selenium. Goji berries also have very high vitamin C, iron and carotenoids, especially zeaxanthin.

Traditional use of goji berries goes back at least 1,700 years, where they were used extensively for infertility, kidney and liver problems, and as a blood tonic. Studies have shown that goji berries have significant antioxidant activity and immune enhancing properties, supporting healthy blood sugar, healthy cholesterol , liver health and visual function. Because of their high antioxidant content they are considered to offer anti-aging benefits as well as to support general health, vitality and longevity.

TIP: Dried goji berries can be eaten alone, added to trail mix, blended into smoothies, added to cereals, boiled as a tea, or added to salads. The berries can also be soaked overnight to bring out their goodness. There are some concerns about the use of pesticides and fungicides with Chinese-sourced goji berries, so it’s best to purchase certified organic goji berries.

Mangosteen

The mangosteen is a tropical fruit about the size of a passion fruit that originates from Southeast Asia. Mangosteens have a thick red-purple bitter rind and an edible sweet, white pulp, with segments like an orange inside. This fruit is well known for its delicious taste, but it is the rind which boasts the greatest health benefits.

Traditionally the rind was ground and used for wound healing. But more recent research has found the mangosteen rind to be one of the richest sources in a group of antioxidants called xathones. The reddish-purple rind is also high in proanthocyanidins, which are the antioxidants in grape-seed extract and lend the skin its deep colouring. Another antioxidant which we are familiar with from green tea – catechin – is also contained within the skin of this unique fruit.

Nutritionally mangosteen is very high in fibre, contains vitamins C and the Bs, and a number of key minerals including potassium, manganese, magnesium, copper and iron. Antimicrobial activity can also be added to the list of benefits, which explains its traditional use for wounds. Whoever knew that this skin, which usually goes in the bin, could be so super? So whether you choose mangosteen juice, powder or capsules, make sure it includes plenty of rind.
TIP: Add a little powdered mangosteen rind to your smoothie for super-colour along with all the nutrients!

Noni

Noni is a green, lumpy fruit, about the size of a potato, with the skin texture of a pineapple. When it ripens it turns yellowish-white and has a pungent, cheese-like smell with a bitter taste. Because of its strong odour it is often called the cheese fruit. Noni fruit grows on the Indian Mulberry tree, which is native to Southeast Asia.

Noni fruit pulp is high in carbohydrates, dietary fibre and protein. It also contains very high levels of vitamin C, iron and potassium as well as lesser amounts of vitamins B3 & A, calcium and sodium. However many noni juices do not contain the fruit pulp so are very low in these nutrients.

Supports the immune system, Healthy blood sugar, healthy blood pressure, joint mobility, and bronchial health

TIP: Noni is usually taken in a juice form and often combined with other fruit juices for palatability, but it can also be found as powder or in capsules. Look for a product using a blend of juice and pulp for the greatest health benefits.

Pomegranate

Native to the Iranian Plateau and the Himalayas of northern India, the pomegranate dates back to the Early Bronze Age. The pomegranate grows to about the size of a small apple and is classified as a berry. It has a tough reddish skin and inside it is separated into compartments by a white tissue; each segment being filled with hundreds of ruby-coloured seeds and pulp.

Pomegranate was used traditionally in Ayurvedic medicine for dysentery, diarrhea and intestinal parasites, as well as a tonic for the heart and throat.

Rich in antioxidants, pomegranate is a good source of vitamin C, B5, flavonoids, catechins and anthocyanins to combat free radical damage in the body. Its ORAC rating is up to 2860 per 100gms, and it also contains potassium. Supports cardiovascular health, immune system and prostate health.
TIP: Pomegranate juice is the most popular way of consuming this fruit, however it can be found in capsule form and the oil from the seed is also available.
TID-BIT: This fruit is the subject of a famous poem by Evan Boland.

What all these superfruits have in common is their high antioxidant properties, and this is precisely why they have gained such popularity and hero-status. To best experience their nutritional superpowers, consume them in their organic, raw and natural state. Remember to include all the colours of the rainbow daily with your chosen fruits and vegetables; whether they are A-list superfruits or not.

Stay tuned for our next part in this Superfoods Series, Part 2: Super Seeds and Co.

Related Links

• RioLife Acai
• Green Barley

References:
Acai
http://pubs.acs.org/doi/abs/10.1021/jf0609779″http://pubs.acs.org/doi/abs/10.1021/jf0609779″>http://pubs.acs.org/doi/abs/10.1021/jf0609779 – antioxidant capacity & other bioactives
http://pubs.acs.org/doi/abs/10.1021/jf060976g – nutritional info
Camu Camu
http://pubs.acs.org/doi/abs/10.1021/jf071166n – proanthocyanidins and catechins in mangosteen rind
Noni
http://www.chinaphar.com/1671-4083/23/1127.htm – review on Noni
http://www.sciencedirect.com/science/article/pii/S094471130700058X – anxiolytic and sedative study
http://www.noniisgoodforyou.com/beforeyoubuy.asp – Different forms of noni
http://www.ctahr.hawaii.edu/noni/research.asp – nutritional info
http://www.aging-no-more.com/orac-rating.html – ORAC rating
“http://www.naturopath.co.nz/site/naturopaths/files/Public%20Handouts/ORAC%20Rating%20Table.pdf – ORAC rating
Pomegranate
http://www.crfg.org/pubs/ff/pomegranate.html – nutritional
http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2008.00133.x/abstract – cardioprotective
http://clincancerres.aacrjournals.org/content/12/13/4018.short – prostate health
href=”http://www.sciencedirect.com/science/article/pii/S0261561403002139 – heart health

Many sun-worshippers use the excuse “I’m just topping up on Vitamin D” to justify baking under the sun’s rays all day. You may wonder if there is any truth in that. Do we really get vitamin D from the sun and, if so, how much sun exposure is good for us?

Where does Vitamin D come from?

Firstly, it’s important to understand that while the sun is a crucial factor in providing us with vitamin D, the sun itself doesn’t actually transfer vitamin D to our skin through its rays. It is, in fact, our own bodies that synthesise vitamin D in the skin from exposure to sunlight and other artificial sources of Ultraviolet B (UVB) light. In effect, the sun brings out the good in us; and you thought it was the beach-side ice-creams that played their part…

The Different Ds

Vitamin D is a fat-soluble vitamin that comes in three commonly known forms:

• Vitamin D2 (ergocalciferol). Having trouble pronouncing this? Try: urgh-oh-kal-siff-er-role! D2 is synthesised in food via exposure to ultraviolet light and is not naturally found in the body. It is much less efficient at raising Vitamin D blood levels than D3.
• Vitamin D3 (cholecalciferol). How about this one? Try: cauli-kal-siff-er-roll! D3 is naturally made in the skin after UVB exposure. Additionally it can also be found naturally in certain foods and is the preferred source.
• synthetic version of the active form of vitamin D (calcitriol) .
  Vitamin D needs to be converted into its active form for the body to be able to utilise it. After exposure to UVB light, the D3 form is converted into calcidiol (this is what is measured in vitamin D blood tests) in the liver and then to calcitriol (the active form) in the cells, such as those of the kidneys and other organs.

Why do we need Vitamin D?

Calcitriol – the active version of the vitamin – is not only important in the metabolism of calcium, but it is responsible for gene activation, regulation of cell growth, cell suicide (apoptosis) and immune system regulation. It is also involved in the release of neurotransmitters like “the-happy-hormone” serotonin that strongly impacts our mental state. So in a nutshell, active vitamin D is hugely important for the immune system, and our happiness to boot.

In recent years sufficient Vitamin D levels have become a concern due to our lack of sun exposure

Moreover, in recent years sufficient Vitamin D levels have become a concern due to our lack of sun exposure. This is due to:

• Increased use of sunscreens for skin cancer prevention – up to 95% of UVB rays are blocked by sunscreen.
• Reduced time in the sun – our long working hours and our increasing reliance on technology keep us indoors more than ever.

Unfortunately, the odd few who become lobsters every Christmas don’t make up for the rest of us who prefer to remain as snowmen!

Vitamin D deficiency

Rickets in children have long been associated with vitamin D deficiency, as has Seasonal Affective Disorder (SAD), However, current research shows that vitamin D deficiency is a significant factor in many additional ailments, such as:

• Infections like influenza and tuberculosis
• Autoimmune Conditions, such as Multiple Sclerosis, Diabetes (I & II), Rheumatoid Arthritis
• Lower Digestive Complaints, such as Irritable Bowel Syndrome, Ulcerative Colitis, Crohn’s Disease, Coeliac Disease
• Cardiovascular Disease
• Cancer – breast, colorectal, lung, pancreatic, ovarian, prostate
• Osteoporosis

This highlights how vital vitamin D is for our ongoing health and happiness.

Get enough vitamin D without the risk of sunburn

No matter how you look at it, the sun always seems to come out on top as the best source of Vitamin D, but when it is not possible to soak it up, or when it poses too many risks in itself, there are food sources and D3 dietary supplements that can provide adequate amounts of Vitamin D.

Summer:
We recommend getting 10-15 minutes of sun exposure from 10am – 2pm without sunscreen to get the important UVB rays. However, since this time of day also has the fastest burn time, we suggest keeping out of the sun from 12pm-1pm and covering the skin before even the slightest signs of redness are noticed. Exposure of the torso, arms and legs provides maximal vitamin D production. The face and hands produce very little.

Winter:
Winter sun does not have significant levels of UVB rays, unless you are near the equator, so we recommend looking to these food sources for vitamin D:

• Fish liver oils – cod
• Fish – mackerel, halibut, salmon, sardines and tuna
• Oysters
• Dairy products – butter and milk
• Mushrooms
• Sprouted seeds – sunflower seeds

Finally, vitamin D3 supplementation can help to keep the winter blues away, as well as colds and flu’s. The Vitamin D Council advises the following supplementation per day in the absence of sun exposure: **However it is important to consult your healthcare practitioner to work out what is right for you.

• Healthy children under 1 year of age – 1,000 IU
• Healthy children over 1 year of age – 1,000 IU per every 11kg of body weight
• Healthy adults and adolescents – at least 5,000 IU
• Pregnant and lactating mothers – at least 6,000 IU

Related Links

• Buy Vitamin D3
  

Stevia Recipes

Spiced Cookies

1 ½ cups of mixed gluten free flour
1 ½ tsp of Stevia powder
¼ tsp salt
¾ tsp ground ginger
¾ tsp cinnamon
1/8 tsp ground cloves
1 tsp aluminium free baking powder
¼ cup softened butter
3 tbsp cold-pressed vegetable oil

Stir dry ingredients together. In a separate bowl beat remaining ingredients. Add the flour mixture and stir enough just to combine. Roll out dough to about ½ cm thickness on a floured surface. Cut and place on lightly oiled baking sheets. Bake at 375F (190C) for 7 – 10 minutes. Watch carefully. Cookies should be lightly browned on the bottom. Cool on rack.

2 cups cold purified water
½ cup of almonds that have been soaked overnight
1/8 to ¼ tsp stevia powder
¼ tsp natural vanilla extract
Optional: cinnamon to taste

Drain the almonds and rinse (skins can be removed or not). Add ½ a cup of purified water and process for about 1 minute. Add remaining water, stevia, vanilla and cinnamon. Blend well to smooth milk. If desired, the milk can be strained through a fine sieve to remove any pulp that has not blended completely (the amount of pulp remaining will depend on the power of your blender). Store in the fridge and shake well before use as separation may occur. Best to use within 1-2 days.

2 cups rolled oats
¾ cup coarse cornmeal
½ tsp salt
¼ cup cornstarch or arrowroot powder
2/3 cup water
1/8 tsp stevia powder
1/3 cup vegetable oil

Stir together oats, cornmeal, salt, and cornstarch. Set aside. In a separate bowl combine water, stevia, and oil. Stir in dry ingredients. Cover and allow to set for 30 minutes. Form walnut-sized balls and flatten to 6.5 cm diameter crackers. Place on lightly oiled baking trays. Bake in a preheated oven at 400F (200C) for 12-13 minutes or until golden brown (watch carefully).
**Crackers can be pressed thinner and cooked for a shorter time for a crispier cracker.
Serve with toppings like guacamole, hummus, dairy-free pesto, nut butters and pate etc.

1 tbsp butter or cold pressed vegetable oil
¼ cup sliced fresh mushrooms
2/3 cup sliced red capsicums
2/3 cup chopped onions
1 tbsp finely chopped fresh parsley
½ cup yoghurt or 1/3 cup dairy free milk (almond, rice, quinoa, soy etc)
2 eggs
1 can of whole kernel corn with liquid (or 2 cups fresh corn plus ½ cup water)
½ tsp dry basil
¼ tsp stevia powder

Topping
Option 1:
2 tbsp toasted wheat germ or ½ cup whole wheat bread crumbs
1 ½ to 2 tbsp parmesan cheese

Option 2:
½ cup nuts and/or seeds of your choice (e.g. whole or chopped cashews, almonds, hazelnuts, brazil nuts, sunflowers seeds, pumpkin seeds)
2-3 tbsp of tamari
Very lightly toast nuts and seeds in a non-stick frying pan without oil or butter. Once they start to brown lightly drizzly tamari over nuts and seeds and toss vigorously until well coated and liquid has evaporated. Put aside to cool.

Place butter in a small skillet. Lightly cook mushrooms, pepper, and onion until lightly softened. Set aside. Stir together parsley, yoghurt, flour, eggs, corn, basil and stevia. Add cooked vegetables and mix. Turn into an oiled baking dish. Option 1: Sprinkle with wheat germ and cheese. Bake at 350F (180C) for 35-40 minutes or until set. For option 2: Garnish with tamari nuts and seeds before serving (they do not need to be baked). Parsley and red pepper can also be used to garnish when serving.

1 tbsp carob powder
1 tbsp cocoa powder
1 tsp stevia powder
6 tbsp cornstarch or arrowroot powder
2 cups of dairy free milk (rice, almond, oat, quinoa, soy)
1 cup of water
2 tsp natural vanilla extract
Optional – 1 tbsp nut butter (cashew, almond or peanut)

Combine the carob and cocoa powder, stevia, and cornstarch in a double boiler pan. Gradually stir in milk and water. Place over boiling water and stir as mixture thickens. Reduce the heat to low and continue cooking for another minute. Remove from heat and stir in vanilla (and nut butter).
It can be served warm or chilled. Try garnishing with fresh fruit or a sprinkle of nuts.

Above recipes adapted from the book Stevia Sweet Recipes by Jeffrey Goettemoeller

Coconut Macaroon Recipe with Stevia

3 large egg whites or 4 small egg whites
1 teaspoon natural vanilla extract
3/4 teaspoon stevia powder
1½ cups dried, unsweetened, fine shredded coconut (the finer the better)
A pinch of sea salt
Optional – 1tsp teaspoon cinnamon or 1tbsp unsweetened cocoa

Preheat oven to 325F (180C)
Whip egg whites and vanilla until glossy peaks form.
In another bowl, stir together the coconut, stevia powder (cinnamon or cocoa) and sea salt.
Gently fold the dry ingredients into the wet, just until well combined.
Let mixture sit for about 5 minutes.
Make drop cookies using about 2 tsp of mixture. Place them on a sheet of unbleached baking paper on a cookie tray. Bake for 10-15 minutes, or until the cookies are lightly browned.
Remove from oven and leave to cool to room temperature – if you can resist.

Same as the coconut macaroon recipe above, but with added almond flour

3 egg whites or 4 small egg whites
1 teaspoon natural vanilla extract
1 cup dried, unsweetened fine shredded coconut (the finer the better)
½ cup almond flour
A pinch of sea salt
3/4 teaspoon stevia powder
Optional – 1tsp teaspoon cinnamon

Preheat oven to 325F (180C)
Whip egg whites and vanilla until glossy peaks form. In another bowl stir together the coconut, almond flour, stevia and sea salt. Gently fold the dry ingredients into the wet, just until well combined.
Let mixture sit for about 5 minutes.
Make drop cookies using about 2 tsp of mixture. Place them on a sheet of unbleached baking paper on a cookie tray. Bake for 10-15 minutes, or until the cookies are lightly browned.
Remove from oven and leave to cool to room temperature – if you can resist.

Sugar to Stevia Conversions

Related Links

• Buy Stevia Powder

Feeling thirsty? That might be because the 60% of your body which is made up of water is under-resourced. When you´re thinking of skimping on pricey still bottled water at lunchtime, remember that two thirds of your body can´t get by without it!
Water is required by every cell and process in the body to maintain balance and optimum health, so here are some tips and tid-bits that may help top up your knowledge, appreciation and consumption of water.

Sell It To Me! What Does Water Do For The Body?

Some of the fundamental uses of water by the body include:

• Aiding food digestion
• Moving food through the body faster, which prevents constipation and toxin build up
• Ensuring the kidneys remain healthy; thus helping to prevent urinary tract infections and kidney stone formation
• Diluting and flushing out toxins and waste products via sweating, urination, exhalation and bowel movements
• Helping to regulate blood pressure and body temperature
• Aiding circulation throughout the body
• Keeping the skin looking hydrated, healthy, young and supple (yes, this means you should try upping your intake of water before investing in expensive skin creams!)

✔ Blood
✔ Extracellular fluid – around the cells
✔ Intracellular fluid – within the cells
✔ Saliva
✔ Lubrication for the joints and eyes
✔ Lymphatic system

Are You Saying I Don´t Drink Enough?

You might wonder whether 2 or 3 glasses of water  each day is enough to keep you going each day, but bear in mind that we lose water through sweating, breathing, urine output and bowel movements, so consuming just enough water to whet a thirst is not enough to prevent dehydration and to keep the bodily functions running normally.

Losing just 2% of your normal water content without it being replaced can cause symptoms of dehydration such as thirst, headaches, loss of concentration…

Losing just 2% of your normal water content without it being replaced can cause symptoms of dehydration such as thirst, headaches, loss of concentration, dizziness, visual disturbances, low blood pressure, muscle cramps, fatigue and weakness, dry mouth/throat, loss of appetite, darker coloured urine and, not least of all, severe tetchiness!
Did You Know? Humans can only survive an average of 8-14 days without water.

So How Much Water Is Enough?

The recommended daily intake for water is at least 1.5 to 2 litres per day. Yes, that´s more than the 500ml bottle you drink at the gym! In fact, when you exercise, you need to up the water intake for that day considerably in order to combat the loss of water through perspiration.  Believe it or not, even a good vacuuming session or housework can lower your stores; so when you´re rushing around watering the flowers, don´t forget to water yourself!

Another important thing to remember is that your water intake needs to be spread out evenly, at regular intervals throughout the day. Drinking a bucket-load before leaving the house to cover you for the day just won´t cut it! That´s a bit like eating three meals in a row to last you for the day… it may save time, but it certainly won´t keep you full for 24 hours!

Tips for Optimum Hydration

Taking a drink bottle with you to work and keeping it on your desk so it´s often within sight is one of the best ways to make sure you don’t forget to drink. In summer, you can chill your drink bottle and add ice to make it more refreshing and appealing. Be sure not to leave the same bottle there for a fortnight and expect the stale water to be more appealing than a mid-morning coffee!

Another good way to remember to drink water regularly is to drink a glass of water before each meal. (Ideally 20-30 minutes before each meal and snack. This has the added benefit of helping you differentiate thirst from hunger!) Also, try starting off your day with a glass of water with a squeeze of lemon or lime 20-30 minutes before breakfast to kick-start your digestive system.

Water With A Twist!

Some people just don´t like drinking water alone. If you´re one of these people, try inviting some friends to join you! Or try flavouring your water by adding:

✔ a few slices of fresh lemon or orange;
✔ sliced cucumber and/or lime juice;
✔ a sprig of mint leaves give a great fresh flavour;
✔ or, if you must, add a touch of pure fruit juice.

Increasing your intake of fresh, raw vegetables (which have high water content) increases your water uptake as well.Don´t be fooled! Coffee, alcohol, energy drinks, black and herbal teas can have a diuretic effect and actually dehydrate you by causing more water to be excreted, so make sure you increase your water intake if you are having any of these beverages.

When Water Is Not Enough: The Importance of Electrolytes

Water is not always enough to rehydrate us properly; especially if we are exercising a lot, because important minerals are lost with perspiration.  These minerals are known as electrolytes and are crucial for keeping fluids within the body in balance and to maintain good hydration.
Do you feel like you drink and drink and don’t feel that you have quenched your thirst? Well, you may be lacking in electrolytes; especially if you’re losing more water than usual. The most important of the electrolytes are sodium and potassium because they regulate fluid balance within and around every cell in your body.  However, calcium and magnesium are also necessary for electrolyte balance. Electrolytes can be helpful not just for the hyper-active, but for anyone who is sweating a lot or loosing large amounts of water.  Equally prolonged diarrhoea and/or vomiting can lead to dehydration and electrolyte imbalances, which can cause more severe symptoms than just dehydration alone.

The quality of the water you consume is also key. In most cases, drinking purified water is better than regular tap water because harmful microorganisms and toxic elements have been filtered out, as well as chlorine (and that nasty swimming pool taste!). The best water purifiers are those that use methods such as reverse osmosis to remove the much smaller fluoride particles as well. Having said all that, if it´s a case of tap water or no water, unfasten the faucets!

Related Links

• Elete Electrolytes
• Oxygen elements Max

Protein Packs A Punch

 Time and time again, protein is praised as teacher’s pet, while other food groups like fats and carbohydrates are sent to sit in the corner. So why does protein get more brownie points than brownies, and how much steak is too much steak?

It’s What We’re Made Of

Each and every living cell in the body contains protein. Protein is made up of various amino acids bound together like a collection of blocks of different colours and shapes. These amino acid building blocks are required by the body to build muscles, tendons, ligaments, organs, glands and the blood. Protein helps to build the entire body’s tissues, effectively.
Aside from being an expert builder, protein makes for a pretty good “maintenance man” to boot: It is used for synthesizing enzymes and hormones, maintaining fluid balance, maintaining energy levels, and is a key component of a healthy, functioning immune system.

Sourcing Complete and Incomplete Protein

When protein is consumed, the body must first digest and break it down into the individual amino acids which are then used by the body to build all the different proteins required for tissue rebuilding and repair.
In total, the body needs 22 different amino acids, 8 of which are considered essential amino acids because they cannot be made by the body itself and must be obtained through a healthy, balanced diet. In addition to the these essential amino acids 5 other amino acids are semi-essential in children, because their ability to develop these amino acids is not yet fully developed.
Complete proteins contain adequate amounts of all 8 essential amino acids. Example sources of complete protein include:

• Meats
• Fish and other seafood
• Poultry
• Dairy products  (cheese, yoghurt, milk etc)
• Eggs

Semi-complete proteins  include several of these essential amino acids, but not all of them. Some examples sources of semi-complete proteins include: amaranth, quinoa, buckwheat, hempseed, soybeans, and spirulina. These can be good alternatives for vegetarians and vegans but do not contain adequate levels of each essential amino acid so are best combined with incomplete protein sources.

Incomplete protein can be found in:

• Legumes (lentils, beans and peas)
• Grain
• Seeds
• Nuts
• Vegetables

Adequate amounts of protein can keep you alert throughout the day..


..instead of having the classic 3 o’clock crash

Complete and incomplete proteins can be combined to get the complete set of essential amino acids, which are especially important for vegetarians and vegans who do not get a lot of complete proteins in their diet normally.

Getting Enough of the Good Stuff

Getting the right amount of protein for your personal requirements is important. If you are not getting enough proteins through your diet, the body will begin to break down body tissues such as muscle to make amino acids available for other vital processes. This is why bodybuilders guzzle protein shakes, to prevent losing precious bicep bulk! In the long term, a lack of protein intake can lead to muscle and body tissue degradation and eventual illness.

Another key function of protein is to keep energy levels stable throughout the day. Protein provides a gradual, sustained release of energy, which prevents highs and lows and keeps you packing punches for longer. Consuming adequate amounts of protein with each meal can keep you awake and alert throughout the day instead of having the classic 3 o’clock crash.
However, like everything taken in excess, too much protein can cause problems. Excess protein has been shown to increase calcium excretion via the kidneys, which can contribute to kidney stones. Dehydration may also occur because more water is needed to excrete the additional protein waste from a higher metabolism of protein. Long term effects of excess protein consumption – especially in the absence of adequate quality fats and healthy carbohydrates (see our previous articles on fats and carbohydrates) – can cause the body fluids to become too acidic, disturbing the pH balance of the blood and can become very dangerous.

So it is important to make sure your diet is balanced with adequate amounts of quality dietary fats, healthy carbohydrates and protein. Health professionals, such as Naturopaths or Nutritionists, can help work out a dietary balance that is best for you individually. They can advise around how much protein you need for your lifestyle and body type, and how to get it.

Related Links

• Devigest 2 Stage Digestive Enzymes
• Amino acid supplements
• Active Digestive Enzymes

Have you seen the terms ´GI Index´ and ´glycaemic load´ scrawled on so many supermarket products that you feel like you ought to know what they mean?

Let us give you the gist of GI, to take a glycaemic load off your back.

The glycaemic index (GI) is a rating used to measure the level of sugar circulating in the blood in response to a carbohydrate meal or snack. The higher the GI number, the greater the rise in blood sugar. Low GI foods cause smaller rises in blood sugar, while higher GI foods trigger a big spike in blood sugar; hence the “low GI rating” promises on cereal boxes galore.

It`s always better to know what to look out for yourself, rather than believing the box of sugar-coated cornflakes, which promises to keep you going throughout the day…. more likely to keep your blood sugar levels going bananas throughout the day! To that end, here are the GI benchmark ratings to bear in mind:

Glycaemic Index

More recently, glycaemic load (GL) has been developed as a more complete measure of the impact of dietary carbohydrate on the body. It is important to understand both GI and GL to understand a food’s effect on blood sugar, so GL calculations take the GI rating into account as well. The formula for working out the GL of a food is: GI multiplied by the amount of available carbohydrate in the food, then divided by 100.

Glycaemic Load

Some examples of GL are:

· Carrots have a GI of 47, a carbohydrate content of 7.5% and a GL of 3.5

· Boiled white rice has a GI of 64, a carbohydrate content of 24% and a GL of 15.4

· White bread has a GI of 95, a carbohydrate content of 50% and a GL of 48

As discussed in our previous article, “Carbs: The Good, The Bad, and the Ugly“, other factors that effect GI and GL include fibre, fats and proteins.  

Fibre, which is also a carbohydrate, is digested more slowly than fibre-less carbohydrates. As illustrated above, this has a positive effect on GI and GL ratings. And yes, that does mean that your dad`s stogy-looking, fibre-rich bran cereal is probably a better, lower GI choice of breakfast than Frosties – no matter how energetic Frostie the Tiger`s roar may appear to be.

“Remember that raw vegetables are a great source of carbs & loaded with fibre too!”

Fats and proteins also have their place in effecting GI. Since the digestion of fats is slower than carbohydrates, when fats are combined with carbohydrates, this slows down the digestion of the carbohydrates. The same goes for adding protein to a carbohydrate meal – the body takes more time to digest the meal and to release its energy. This means that combining good quality fats and protein to each meal is a great way to minimise fluctuations in blood sugar levels and energy, while supporting insulin levels and assisting with weight management.

Controlling insulin levels goes a long way to maintaining optimal health, since chronic insulin over-secretion (and resulting insulin resistance) is linked to so many chronic health conditions seen in the western world today (e.g.: diabetes, obesity, heart disease, Alzheimer’s, cancer and others).

Gettings to grips with GI & GL may help loosen your grip on those cookies!

Related Links

• Devigest 2 Stage Digestive Enzymes
• Digesticol Advanced Broad Spectrum Digestive Enzymes
• Active Digestive Enzymes