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

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

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
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• Active Digestive Enzymes

Carbohydrates: The Good the Bad & The Ugly

Many of us have a love-hate relationship with carbohydrates. They are pinpointed as being the cause of weight retention among dieters, while they are lauded as the best source of energy among fitness fanatics. So what exactly are they?


There are two types of carbohydrates: simple carbohydrates (sugars) and complex carbohydrates (starches and fibres). It’s important to differentiate these two distinct forms and to understand their nutritional benefits.

Simple carbohydrates

Sugar, in its simplest form, is a carbohydrate. Monosaccharides (single sugar molecule) and disaccharides (two joined sugar molecules), are commonly known as simple sugars. These simple carbohydrates or sugars include fructose (naturally in fruit), galactose (naturally in milk), maltose (naturally in many grains), sucrose (sugar cane/table sugar), glucose (often derived from corn syrup commercially) and high fructose corn syrup (also derived from corn, but cheaper than sucrose).

Complex carbohydrates

Complex carbohydrates consist of a larger number of sugar molecules (mono- and di-saccharides) strung together in a long, complex chain. They are called oligosaccharide or polysaccharide, depending on size and structure. These starches and fibres, known collectively as complex carbohydrates, are found in wholefoods like vegetables, grains, legumes and pulses. Complex carbohydrates which are in their whole state or which have not been refined also provide important vitamins, minerals, fibre and amino acids.

Why refined carbohydrates aren’t so refined…

Both complex and simple carbohydrates are often refined, which involves removing the hull, bran and fibre (and some nutrients) – think of that perfectly soft white loaf you love so much, but secretly know isn’t great for you.

A diet high in refined carbohydrates can be very nutrient-deficient, as well as nutrient-depleting

This refinement during processing improves the shelf life and stability of the product; improving it for export.

Foods containing refined carbohydrates are easy to recognise: they are yummy, often long-lasting foods made from white flour and white sugar. Unfortunately, foods falling into this category include: white bread, white pasta, many baked goods (cakes, biscuits, pastries etc.), fast food, sweets (candy), desserts and soft drinks.


Some refined carbohydrate products like bread are “enriched” or “fortified” with nutrients like iron and B vitamins, but they do not provide all the nutrients stripped during processing. This means that a diet high in refined carbohydrates can be very nutrient-deficient, as well as nutrient-depleting because the body must use precious nutrients to obtain energy from these refined foods.

What your body does with these carbs

All carbohydrates are converted into glucose in the body to be used for energy production in each cell. Some carbohydrates are digested very quickly and turned into glucose, while others are processed much more slowly – the latter being the kind relished by endurance athletes and outdoors enthusiasts. This speed of processing is referred to by health professionals as the Glycaemic Index (GI) of a food. There is a difference not only between simple and complex carbohydrates, but also between refined and unrefined carbohydrates.

The GI is determined by:

• the type of carbohydrate; complex (many sugars bound together) or simple (only 1-2 sugars joined)
• the amount of fibre the carbohydrate contains (refined carbohydrates contain less fibre)
• other food groups the carbohydrate is combined with i.e. fat or protein

When there is an excess intake of either the simple or complex carbohydrates, any unused glucose is stored for later use as glycogen in the liver and muscles. Any remaining glucose not needed by the liver or muscles is converted to triglycerides to be stored in the fat cells. Hence the dietary problem when large amounts of carbohydrates are consumed and the stored energy is not expended or utilised by the body.

Regular over-consumption of carbohydrates ultimately leads to conditions like obesity, insulin resistance, Type II Diabetes and a higher risk of cardiovascular disease. Other outcomes of over-consumption can include intestinal imbalances in gut flora, such as candida overgrowth, leaky gut syndrome, external fungal infections and skin irritations. Knowing your carbohydrates and considering what type of carbohydrates you consume regularly can support better health and wellbeing.



Stay tuned for next month’s article on “Glycaemic Index and Glycaemic Load”!

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• Devigest 2 Stage Digestive Enzymes
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This month, we continue with Part 2 of health writer and Naturopath Eric Bakker ND to get his views on the differences between Butter and “other” spreads
( such as margarine ) .

Note: In our last month’s newsletter we began an interview addressing Butter versus Margarine and their advantages and disadvantages. We received a lot of comments on Part 1 of this interview and would like to explain that the content was not intended to reflect our opinion as a company but merely to offer an alternative view on this topic. (References can be provided on request)

R2H – Many are familiar with the ecological problems with sustainability in regards to palm oil. In terms of sustainability, are there any advantages over using either margarine or butter?

Eric – That is a difficult question… You would need to consider the sustainability of resources for each industry in order to produce the end product. If this is a concern for you, you may want to choose a locally produced plant oil that is sustainable. Olive oil is a great option in New Zealand and Australia or look for a seed oil that is sustainable.

R2H – Coming back to olive oil-based spreads, the label suggests it contains a significant amount of olive oil, but with a closer look they seem to contain less than 25% so it’s a bit misleading.

Eric – Yes it is misleading, I agree with that, but you can make your own margarine choosing your own ingredients. Just get a pound of butter, leave it to soften to room temperature and then slowly add small amounts of a good quality plant oil (e.g. flaxseed oil or olive oil) while continuously mixing it through until you get a similar consistency to margarine. It can be kept it in a container in the fridge. It is very nice and similar to margarine.

R2H – How long would that last for?

Eric – You would probably get about a month out of it. Probably as long as a normal butter, but this depends on how many people are using it, and how many kids you have. You can also add a capsules of Vitamin E (mixed tocopherol’s), say 500 IU’s, to stabilize it and stop oxidation. My kids loved this combo and it’s not hard to do if you have the time.

R2H – Could you talk a little about dairy allergies in relation to butter?

Eric – There are different types of reactions to dairy products. You can have a problem digesting lactose (the natural sugar in milk), or you can have a Type 1 immune response which is an immediate reaction to cow’s milk proteins (commonly casein), and finally you can have a delayed immune response (Type 3) also to cow’s milk proteins. However butter is about 80% fat, about 15% water and contains only trace amounts of protein, so it is unlikely to produce an immune reaction. It is much more likely to happen with milk because of its higher protein content.

In my 20 years of seeing patients, I have not seen a true butter allergy. I have found cottage cheese is also fairly good, while responses to yoghurt varied depending on the quality of the yoghurt, but the big one is definitely cow’s milk. But with butter I usually say to people ‘you’re okay eating a bit of butter’.

R2H – Are butter blends a good alternative to margarine?

Eric – Not really no, I would just go for a butter. Some supermarkets contain spreadable butters that are free of added vegetable oils. But if you really must have a margarine then I would recommend a butter-spread with the lowest amount of canola or sunflower oil added. Sunflower oil would be my first choice. If you are worried about genetic modification (GM) it is better not to buy margarine at all as some highly refined vegetable oils used in margarine can be exempt so they do not have to be shown as GM in the ingredients on the label.

References

• Høst A (December 2002). “Frequency of cow’s milk allergy in childhood”. Ann. Allergy Asthma Immunol. 89 (6 Suppl 1): 33–7. doi:10.1016/S1081-1206(10)62120-5. PMID 12487202.
• Vesa TH, Marteau P, Korpela R. Lactose intolerance. J Am Coll Nutr 2000;19(2 Suppl):165S-75S.
  Matthews SB, Waud JP, Roberts AG, Campbell AK. Systemic lactose intolerance: a new perspective on an old problem. Postgrad Med J 2005;81(953):167-73.

Related Links

• Pure One Vegetarian Omega 3
• Author Eric Bakker NZ ( The Naturopaths )

This month,  we interviewed renowned health writer and Naturopath Eric Bakker ND to get his views on the differences between Butter and “other” spreads
( such as margarine ) .

R2H - With all the spreads on the market, how do we figure out which is good and which is bad?

Eric - Butter is natural. Margarine is manufactured from various vegetable oils such as canola oil which is a rapeseed hybrid that is often genetically modified. Molecularly butter is natural, while margarine is hydrogenated as a result of the manufacturing process making it closer to plastic because the molecular structure has been altered. The hydrogenation process allows oils to be solid at room temperature and lengthens shelf life (in turn increasing profitability), however this process also produces trans fatty acids which are now known to be harmful to the body even in small quantities.
Margarine was not originally made for human consumption and while it has slightly less saturated fat than butter, studies show over a 50% increase in heart disease risk with people regularly using margarine instead of butter.
Butter also increases absorption of fat soluble nutrients like vitamin A, D, E, & K, while margarine has none of these benefits.

Fat soluble nutrients can be incorporated into the fats of the butter and are then easily absorbed,
as opposed to man-made margarine

R2H – What is it about butter that makes it better for absorption of fat soluble nutrients?

Eric - Because of the molecular structure of butter, fat soluble nutrients from the diet can be incorporated into the fats of the butter and are then easily absorbed, as opposed to man-made margarine. For example studies showed that people regularly consuming butter had better, more stable levels of fat soluble vitamins, than those eating margarine.

R2H - Even though margarine is not natural like butter, is it really that bad?

Eric - If you leave a fresh pot of margarine in the garage and observe, you will find that most animals and insects will leave it alone and microorganisms won’t grow on it, while butter on the other hand, turns rancid after a couple of days, if it is not eaten by animal or insects first.
In addition when the body incorporates these trans fatty acids found in margarine into the cell membranes, it does so with great difficulty and this can cause deformed cellular structures.
In simpler terms these poor quality damaged fats found in deep fried and hydrogenated foods, start to have detrimental affects on the cell membranes which may increase the risk of cancer.  Research shows that animals fed on hydrogenated fat have a much higher cancer rate than those feed on butter.

R2H - Some margarine’s have very low levels of trans fatty acids compared to others, does this make them healthier?

Eric - Good question!  It is thought that exposure to small amounts of a toxin over a long period of time can be worse than a large amount of a toxin over a short period.  But it is also important to consider what else has been added into the product that may have potential toxic effects. You can do this by carefully reading the label and informing yourself on the ingredients.

Butter can contain toxins and pesticide residues that the animal maybe exposed to throughout its life

R2H – What should I consider when buying butter?

Eric – Like any high fat dairy product butter can contain toxins and pesticide residues that the animal maybe exposed to throughout its life. These toxins are naturally stored in the fats cells of the animal which can enter into the milk and its by products (e.g. cream and butter). So you need to think about this when purchasing butter and obviously organic butter is the best option.

R2H - It is commonly believed that monounsaturated fats are good while saturated fats are bad, but I have heard some information recently to contradict this. Can you comment on this?

Eric - In varying amounts both saturated and unsaturated fats are necessary for good health.  Fat is actually very healthy for the body and has numerous roles. It is important to get quality saturated fat in the diet as this provides an important source of cholesterol needed to stabilise the cell membrane of every cell in the body.
Whereas monounsaturated fats have also been found to be especially good for the cardiovascular system, reducing inflammation, and for healthy brain function. Therefore the key is getting the right balance of all fats. This includes the omega essential fatty acids 3, 6, 9 & 12. For example most western diets are too high in omega 6, causing a ratio imbalance, due to a high consumption of plant oils such as canola, soy, sunflower, safflower and rice bran. The normal ratio of omega 6 to omega 3 is 1 to 3, but in some cases it can be as high as 50 to 1 causing serious problems with inflammation. This imbalance can lead to degenerative and inflammatory diseases because of the overabundance of inflammatory mediators which damage cells, reduce immunity and increase inflammation and pain.

R2H – When choosing a butter, would I be best to choose salted or unsalted?

Eric- Unsalted butter is my choice and you can also make your own ghee (also known as clarified butter – a longer lasting form of butter). Unsalted butter is creamier than salted butter and allows you to moderate your salt intake. When cooking with butter be sure not to brown it or let it reach its smoking point as this will damage the butter. Instead you can heat the butter lightly and then add a small amount of olive or peanut oil allowing you to heat to a slightly higher temperature, but again avoid reaching smoking point to prevent harming the fats.

R2H – If you are going to cook with oil rather than using butter because of its low smoking point, would you recommend something like rice bran oil?

Eric - Rice bran oil is not a bad oil, but ‘the jury is still out’ on this because it is thought that acids are used to extract the oils from the bran. Aside from this it still seems to be a reasonable option, but I would still go for an organic rice bran oil. Another popular choice is rapeseed oil, again organic is preferable. All oils are best stored in dark glass bottles and not plastic, and try to purchase oils in dark glass bottles wherever possible.

For part 2 of this interview check out next months article which includes a fantastic healthy recipe for a natural margarine alternative!!

Related Links

• Pure One Vegetarian Omega 3
• Author Eric Bakker NZ ( The Naturopaths )

Did you know that a child’s immune system is not fully developed until age 14?  That’s why they sometimes seem to fall prey to every germ they come into contact with!

The good news is that there are a number of things you can do to protect and support their immune system during children’s growth stages.

We think teaching children the rudiments of good health care is equally important as their school education.  So much depends on the establishment of good dietary, hygiene and self-care habits that will stay with them not only during this important stage of their lives, but throughout adulthood.

So we’d like to share a few tips and hints.  firstly..

Dietary Tips for Kids

• Keep sugar and children away from each other.  It has been reported that just 6 teaspoons of sugar can suppress the immune system by 25%. 1 can of soft drink has more than 9 teaspoons!
• There are some effective ways of boosting the establishment of a healthy immune system too. Vitamin C is a powerful antioxidant which supports the immune system and is also great for prevention.  Powdered Vitamin C works well for children in water or fresh fruit juice.  Zinc is also important for immune health and is easily found in a mild tasting liquid form to add to cold drinks.   Homeopathic (e.g. echinacea and thuja) and herbal remedies (e.g. olive leaf, pau d’arco and echinacea) can work rapidly to re-balance the body, and also act as preventatives.  These can be sourced at chemists or health food outlets.
• Some important tips:
• Do your children get sufficient sleep?  The hours of sleep before midnight are the most important.
• Are they aware of the dangers of sharing eating and drinking utensils at school or day care?
• Teaching them to cough or sneeze into their elbow rather than hands will help prevent the transmission of germs.
• Ensure they are aware of the benefits of fresh air and moderate exercise, balancing indoor activities (yes, computer games are a trap) with plenty play-time outside too.

Help Kids Look After Themselves

Teaching your kids the basics of self-care will form an essential part of their life skills.  As adults we know intuitively the effects of excessive stress on the immune system but sometimes we forget to pass this on to our children.  Teaching them to be aware of the causes, symptoms and effects of stress helps them to avoid illness as they develop now and also later in life.

Despite our best efforts however, our children will succumb to the occasional transmittable disease, albeit only a cough or cold.  Keeping them home will teach them the value of rest and recuperating quickly as well as protecting their fragile immune system from further exposure.

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