In the age of plant based eating, smoothie loving, wellness warriors - are we doing ourselves more harm than good?
A diet high in fruit, equals a diet higher in fructose, which is a form of sugar found in fruit.
This fructose can cause some digestive discomfort when eaten in exceeding amounts (>50g/day), as it pulls water into the small intestine, which can cause bloating, discomfort, flatulence and diarrhea. This can actually cause dehydration and nutrient depletion - the opposite of what we want.
Yes fruit does provide a fantastic source of nutrients such as vitamin C, antioxidants, Vitamin A and fibre, and we shouldn't exclude them from our diet entirely! Try combining fruit with protein and fats, not only to increase satiety, but slows down the rate of absorption in the small intestine; this also aids in balancing blood glucose levels.
Instead of starting your day with a smoothie or juice ladened with sugar with 5 or more serves of fruit, try and cut it down to 1/2 to 1 serve of fruit. With the recommended serving of 2 serves of fruit per day, this leaves your other 1-1.5 serves of fruit as a great, nutritious snack later in the day!
If you're experiencing any digestive discomfort after eating certain foods or are unsure of how to eat a balanced diet, please contact me for a Naturopathy and Nutrition appointment today. I'm available for consultations in Melbourne and Bright. Click here for bookings.
Try this delicious green smoothie recipe below to create your own low-sugar, nutrient rich breakfast!
CHOOSE YOUR BASE:
choose 1-2 of the below, ensuring you always have at least 1 vegetable option, and no more than one fruit option
CHOOSE YOUR PROTEIN:
CHOOSE YOUR FATS:
CHOOSE YOUR EXTRA NUTRIENTS:
Mix chosen ingredients into a high powered blender and enjoy!
The Oral Contraceptive Pill - A blessing or a curse?
Numerous women around the world rely on Oral Contraceptive Pills (OCP), whether it be for hormonal regulation or contraception. But what many women don't know, or aren't advised of are the detrimental effects it can have on their health.
This is especially evident for women who are thinking of coming off the pill prior to trying for a baby - it's extremely important that you understand what vitamin and mineral deficiencies can be caused by the OCP, as these stores will need to be replenished before conceiving.
ILL-HEALTH effects of the OCP:
Key nutritional deficiencies associated with oral contraceptive use include:
WHY ARE THESE NUTRIENTS IMPORTANT IF WE WANT TO CONCEIVE?
ZINC: Zinc is an essential metal that is a cofactor for over 300 enzymes in the human body, as well as the proteins that defend us against oxidative stress (Osiecki, 2010, p210). It’s also essential for the proper development of the brain and sexual organs, maintains immune function, has a structural role in the development of respiration and helps the body absorb the B group vitamins (just to name a few important things) (Osiecki, 2010, p210).
SELENIUM: Involved in the maintenance of cellular membranes, protects against chromosomal damage, reduces sepsis in neonates, synergises with sex hormones, stimulates DNA repair, and is essential for healthy thyroid hormones (Osiecki, 2010, p198). A selenium deficiency can result in damage of the foetus’s immune and nervous system, and is associated with low birth weight (Pieczynska & Grajeta, 2015).
MAGNESIUM: Required for DNA stabilization and promotes DNA transcription and replication, and is a cofactor to many enzymes in the body including the production of energy and is essential for bone structure (Osiecki, 2010, p182).
VITAMIN E: vitamin E is a potent antioxidant that is also essential for immune modulation, to maintain the integrity of lipid membranes, regulates the synthesis of sex hormones, stabilizes normal growth maintenance (Osiecki, 2010, p78), and deficiencies have been associated with preterm births (Institute of Medicine, 1990).
VITAMIN C: Required for the formation of blood cells, the growth of bones and teeth, collagen synthesis, essential for the integrity of connective tissue and the maintenance of cell membranes (Osiecki, 2010, p65).
VITAMIN B12 (COBALAMIN): Essential for the normal growth and development of the peripheral and central nervous system, bone marrow, skin, bones, mucous membranes and blood vessels; it’s also required for the biosynthesis of DNA and protein and blood cells (Osiecki, 2010, p49).
VITAMIN B6 (Pyridoxine): B6 is essential for the development of the nervous system and neurotransmitter synthesis, thus making it an essential nutrient during pregnancy (Osiecki, 2010, p45).
VITAMIN B2 (RIBOFLAVIN): Required for the growth and development of the foetus, the maintenance of epithelial and eye tissues, as well as the maintenance of mucosa and myelin sheath (Osiecki, 2010, p33).
FOLATE: Required for the differentiation of embryonic tissue including nervous tissue, required for healthy formation of the neural tube, DNA growth, reduces the expression of chromosomal mutations and is required for the synthesis of neurotransmitters such as serotonin, choline and noradrenaline (Osiecki, 2010, p89).
If you're thinking of coming off the pill for various reasons, check in with a Naturopath, Nutritionist or GP/healthcare practitioner to discuss the important steps you can take to help support your body during this process, as well as prepare you for pregnancy.
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The key functional ingredients in this soup are Turmeric and Bone broth!
Turmeric is a highly powerful anti-inflamamtory, which helps down-regulate the expression of pro-inflammatory pathways in the body that are up-regulated in many diseases such as Arthritis. Excessive inflammation also increases noicoceptive receptor stimulus, meaning that your pain sensitivity can be increased! Who would want that??
Turmeric is also a powerful antioxidant, meaning that it helps scavenge free radicals and reduce oxidative stress in the body.
Furthermore, Turmeric also enhances both phase 1 and phase 2 liver detoxification, meaning it's a key ingredient for those with sluggish livers due to many years of excessive alcohol consumption or toxin exposure, and can help promote the removal of said toxins, as well as the removal of excess hormones in the body (such as oestrogen excess seen in conditions such as Fibroids and Endometriosis).
Turmeric can also help promote cardiovascular and metabolic health by lowering LDL cholesterol (bad cholesterol), CRP (C-reactive protein = an inflammatory marker), triglycerides, and elevating HDL cholesterol (good cholesterol), due to it's anti-inflammatory and anti-oxidant effects.
Bone broth on the other hand, contains numerous amino acids from proteins which help heal the lining of your gastrointestinal tract, specifically the tight gap junctions of the small intestine. By doing so, it will help promote the synthesis of our feel-good neurotransmitter Serotonin (which is synthesized in out gut), enhance beneficial bacteria colonization, and promote Secretory IgA production, which helps fight off pathogenic invaders from adhering to our gut lining. The key ingredients in bone broth that have this gut healing action is Collagen, Gelatin and glutamine! There are many different amino acids present in bone broth, which are also essential for healthy detoxification pathways in the liver - without protein/amino acids, these pathways would not work efficiently!!
Bone broth also contains a myriad of beneficial minerals and vitamins, which are necessary for white blood cell production and immune health, neurotransmitter synthesis, enhancing the conversion of food to energy, promoting further collagen production for wound healing and tissue repair, amongst numerous other benefits.
ENOUGH BABBLING - INTO THE RECIPE!
INGREDIENTS (all ORGANIC):
Craving something sweet and chocolatey? These cookies are sure to kick those cravings in the butt!
Often when we're craving something sweet, specifically chocolate it can mean that our body is actually craving a certain mineral, vitamin or other nutrient.
For example, chocolate cravings can indicate that you body may need some magnesium or carbohydrates to help boost it's mood or energy levels (Magnesium is an important cofactor for neurotransmitter synthesis such as dopamine and serotonin, and is required to synthesis ATP/energy from the food we eat). Carbohydrates help tryptophan (the serotonin precursor) cross the blood brain barrier to create more bioavailable serotonin (aka the happy/feel good neurotransmitter). It's funny isn't it? That our body has its own way of saying "Hey you! I need something to make me feel better!".
However, before you think it's ok to reach for that deliciously fatty and sugar rich chocolate bar...take a step back and have a big drink of water - often when we're getting mixed cravings our body is simply dehydrated. This will also give you some time to think of a more healthy alternative to some Cadbury chocolate.
Cacao (not to be confused with Cocoa - it's the raw form of the cacao bean and has a much higher nutritional profile) is naturally rich in the mineral Magnesium, which as mentioned is an essential cofactor in what's called the Krebs/TCA cycle; this specialized cycle is when our body creates ATP (energy) from the food we eat. Magnesium is also required for healthy neurotransmitter synthesis, which can improve our moods, cognitive function and even our sleep! Magnesium is also a wonderful mineral because it acts as a Calcium antagonist - which functions in muscular tissue by enabling our smooth muscle tissue to relax and stop cramping/spasming. Magnesium is a fantastic mineral to aid in stress relief; it helps down regulate what's known as our 'HPA axis' (hypothalamic-pituitary-adrenal) and reduce our levels of cortisol (our stress hormone). So enough about me blabbing on about how much I love magnesium (and let me tell you, those facts above are just the tip of the iceberg for all the wonderful actions Magnesium has on our body) - lets get into the recipe!