I think one of the best things you can do for your eating habits is to BE PREPARED. If you’ve got some meals that you’ve made on the weekend, or all your ingredients ready to go in the one place for your salads and dinners it takes a lot of the time and stress out of cooking.

You can whip these babies up on the weekend, or even at the same time you’re making dinner, and have a few ready to go for breakfast throughout the week or to have as snacks.

You’ll need:

• Eggs (depending on how many muffins you’d like to make, you usually need 1½ -2 eggs per muffin.
• Assorted veggies – e.g. Mushroom, capsicum, spring onion, kale, spinach
• Small handful of parsley
• Splash of milk or cream
• Salt and pepper to taste
• Handful of Grated cheese
• Salami or prosciutto to line the trays with. (1 slice per muffin)
• Pinch of cayenne or nutmeg (optional)

 Method:

Preheat oven to 180 C.

Line a muffin tray with prosciutto or thinly sliced salami, using your fingers to press it into the mould.

In a bowl whisk together the eggs with some salt and pepper and a little water or milk of your choice (or cream if you’re feeling lush) as well as a handful of grated cheese. Pour these into the muffin trays, leaving room to add the veggies and reserving a small amount to top up.

Finely chopped some veggies that you’d like to add, I used kale, mushroom and capsicum, and added some flat leaf parsley and the spices. Evenly distribute these into the egg muffins, and push them down so they’re covered with the egg mixture. Top up with extra egg mixture if required.

Place in the oven and cook for 20 minutes or until cooked through and gold on the top.

These will keep in the fridge for 3 days or so nicely, but they’re very yummy so they probably won’t last long!

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Scrambled Eggs with Smoked Salmon

• 2 eggs
• 1 tbsp cream
• 1 splash water
• Salt and pepper, to season
• 1 slice smoked salmon
• 1 pinch of grated cheese
• Dill, to serve

Combine everything except the salmon and dill in a bowl and mix with a fork to combine. Melt some butter in a pan on medium heat, and pour in the egg mixture. Break the salmon into large chunks and scatter over the egg mixture. Once the eggs have started to firm up a little around the edges, gently scramble the eggs by pulling the eggs from the outside of the pan into the middle with a wooden spoon, rotating this action around the pan. At some point you may need to flop larger sections of the eggs over to cook it evenly.
Spoon into a bowl and sprinkle over the dill. Enjoy!

Toasted Muesli

Ingredients

• 3 cups rolled oats
• 3 tbsp maple syrup
• 1-2 handfuls of chopped dried fruit (dates, cranberries, raisins, goji berries, apicots)
• 1 tbsp sesame seeds
• 2 tbsp LSA
• 3 tbsp shredded coconut
• 4 tbsp seeds (sunflower and pepitas)

Method
1. Spread oats on a large flat oven tray add the maple syrup a little bit at a time, you just want the oats to be a little wet not drowning. Stir through then you bake it in the oven till the oats are golden and crunchy. Allow to cool.
2. Bake the almonds and coconut until golden.
3. Mix all the ingredients in a bowl.
4. Store in an airtight container.

Bircher Muesli with Fruit

Note: In winter, use plump soaked raisins and pears.

Ingredients

• 2 cups rolled oats
• 1 cup apple juice (choose the organic cloudy looking one, the regular type is too sweet)
• 1 cup coarsely grated apple
• ½ cup natural yoghurt
• Juice of 1 lemon
• ½ cup sliced peaches and nectarines
• ¼ cup mixed berries
• 2 tbsp honey

Method
Place oats and apple juice in a bowl and soak for 1 hour, or overnight. Add grated apple, yoghurt and lemon juice to oat mixture and mix well. Spoon into serving bowls and top with fruit. Drizzle with honey. Serves 4.

Chia Pudding with Fruit and Caramelised Buckinis

Ingredients

• 1-2 tbsp chia seeds
• ½ cup kefir
• 1 kiwi fruit, peeled and chopped
• 1 soft in season fruit, e.g. persimmon, fig, peach
• 2 tbsp caramelized buckinis (I use Loving Earth)
• Vanilla extract
• Hydrolysed gelatin powder (I use this brand)

Method
Pour kefir into bowl and stir through gelatin powder and vanilla.
Stir through chia seeds and allow to sit for a few minutes to swell up.
Add fruit of your choice and top with caramelized buckinis.

The post 4 Breakfast Recipes appeared first on Alison Mitchell Naturopath.

When I first read about the health benefits of gelatin a few months ago, I began recommending the consumption of bone broths to my patients with degenerative and inflammatory conditions, knee and joint pain, as well as my patients with fibromyalgia and chronic fatigue syndrome.  Broths and stocks are healing foods for the musculoskeletal system and are also alkalizing, making them helpful for these types of conditions.  However, I am now even more excited about gelatin, having discovered an even wider range of health benefits that gelatin and its set of amino acids (in particular glycine and proline) provides us.

What is Gelatin?

Gelatin is a protein substance – essentially it is collagen.  Collagen is sourced from non-muscle animal parts (varying from ligaments, tendons, bone and skin) which are dried and ground into powder.  Because the western diet has veered away from eating these parts of the animal (which our ancestors prized) our protein intake usually consists solely of muscle meats.  Because of this we are not obtaining the balance of amino acids that our body craves which can result in some health problems.

Nose-to-tail eating is a concept which involves not wasting any of the animal by making use of all of it parts (usually by eating them) – this not only reduces food wastage, but is also economical and pays more respect to the animal. Some celebrities and chefs such as Carlo Petrini and his Slow Food Movement, Fergus Henderson, Hugh Fearnley-Whittingstall from River Cottage, Anthony Bourdain, Colin Fassnidge from restaurant Four in Hand, and Masterchef contestant Chris Badenoch have been promoting this concept for the above reasons, however many people still find that the whole concept makes them squeamish.  If you are one of those people, please read on and I hope I can change your mind.

Benefits of gelatin

From reducing inflammation in joints to promoting thick hair and reducing cellulite and stretch marks, gelatin has a wide range of benefits.

1. 1.  It helps to reduce inflammation (1)(2), by balancing some of the hormones which when too high can cause excess inflammation (oestrogen and serotonin).
2. 2.  It assists in wound healing (3).  Our body will break down our collagen to release glycine which helps to initiate wound healing, and supplementing with gelatin can speed the healing process.  Gelatin has been used traditionally for wound healing and reducing excessive bleeding (e.g. nosebleeds) by consuming gelatin and even by applying it directly to wounds.(4)
3. 3.  It supports digestive health by protecting and healing the digestive lining (5)(6), making it a fantastic dietary addition for people with digestive problems and multiple food intolerances.  Gelatin also contains glutamine, an amino acid which acts as fuel for our intestinal cells.  Our digestion also benefits from adding gelatin rich foods to cooking, as when we cook muscle meats along with gelatin rich parts or meat that’s attached to bone, it helps the breakdown of protein and fat making it easier to digest and absorb.  Gelatin also improves the passage of food through the intestines.
4. 4.  Healthy bones and joints (7).  When gelatin is used as a supplement for knee pain or osteoarthritis, pain relief is usually within a few days.  This fast result is due to its anti-inflammatory properties, but with continued use gelatin can also help to repair small tears in the joint cartilages.  Consider adding gelatin to your post workout protein shakes, or even using it instead of your normal protein shake (glycine and proline are essential for muscle development, and gelatin contains about 6 gram of protein per tablespoon).  There have been claims that when taken 3 hours after dinner, before bed, gelatin helps to boost human growth hormone making it helpful for muscle recovery as well as weight loss (the weight loss could also be due to its protective effect on the thyroid, see below).  Gelatin is also considered beneficial for growing children’s bone health and to promote healthy development.
5. 5.  Better sleep.  Drinking 1-2 tbsp of gelatin or 3g glycine before bed helps your sleep hormones, helping you sleep more soundly and reducing sleepiness the next day(8).  Try adding 1 tbsp of gelatin into some chamomile tea for an awesome before bed beverage.
6. 6.  Beauty.  When you think of collagen, it might conjure up images of women applying ‘plumping/anti-aging/anti-wrinkle’ facial creams.  Collagen is actually poorly absorbed through the skin, but when ingested it does help to improve skin quality.  It tightens skin, reduces/prevents cellulite, and supports hair skin and nail growth(9).  It has been recommended for pregnant women to consume 1 cup of bone broth per day to reduce stretch marks.  Including it in your diet will help your skin to remain youthful a little longer, as well as look more vibrant and heal better.  Some bloggers recommend adding 1 tsp of gelatin into your shampoo to make your hair more voluminous, and it can also strengthen your hair. 

Getting a bit more technical…

Most of what we know about the gelatins’ health benefits is from research done on Glycine, the main amino acid in gelatin (35% of the amino acids in gelatin are glycine, 11% alanine, and 21% proline and hydroxyproline(4)).  Glycine has been shown to have a lot of benefits when supplemented in isolation or in the form of gelatin.  Glycine is a non-essential amino acid, which means that we can make it ourselves in the liver from other amino acids, however by increasing its consumption in supplemental or dietary form via gelatin, we can help to address imbalances and use it as a therapeutic tool.

As mentioned earlier, when we’re not eating in a nose-to-tail method, our amino acids can get out of balance.  The main issue is that we get too much of the amino acid tryptophan, which can affect thyroid function, energy production within our cells (mitochondrial health) and reduces our body’s ability to deal with stress.  Tryptophan is a precursor to serotonin, which can increase inflammation and upset the immune system when too high(4).  Gelatin contains virtually no tryptophan, and can help to restore the balance.

According to Ray Peat, a health researcher and PhD in Biology/Endocrinology :

“When we eat animal proteins in the traditional ways (for example, eating fish head soup, as well as the muscles, or “head-cheese” as well as pork chops, and chicken-foot soup as well as drumsticks), we assimilate a large amount of glycine and gelatin. This whole-animal balance of amino acids supports all sorts of biological process, including a balanced growth of children’s tissues and organs.

When only the muscle meats are eaten, the amino acid balance entering our blood stream is the same as that produced by extreme stress, when cortisol excess causes our muscles to be broken down to provide energy and material for repair. The formation of serotonin is increased by the excess tryptophan in muscle, and serotonin stimulates the formation of more cortisol, while the tryptophan itself, along with the excess muscle-derived cysteine, suppresses the thyroid function.”(4)

Further reading –

http://raypeat.com/articles/articles/gelatin.shtml

http://www.westonaprice.org/food-features/broth-is-beautiful

How to take it

While you’ve been reading this, you’ve probably thought ‘isn’t gelatin what jell-o is made from?’  Well, yes it is!  But I’m definitely not recommending you consume jell-o, which contains too many icky artificial colours, sweeteners and flavours.  As you know, gelatin comes from cows (or pigs), so it is beneficial to ensure the gelatin is sourced from cows that are grass-fed and free from unnecessary harmful chemicals.  I recommend Great Lakes gelatin (use the green bottle for mixing into liquids as it won’t congeal, and the orange one for making jellies, lollies, marshmallows and other foods from).

You can buy it on iherb here.

There are plenty of ways in which you can incorporate gelatin into your diet:

• Mix powdered gelatin into liquid and drink it.  If you choose the hydrolysed gelatin you won’t taste the gelatin and it will mix in well to hot or cold liquids.
• Mix into chamomile tea for a great sleep tonic before bed.
• Opt for more gelatinous cuts (osso bucco, oxtail, beef cheeks, lamb shanks) of meat instead of just muscle meats (steak and chicken breast).  These go great in a slow cooker, and are also much cheaper!
• If you’re having muscle meats on their own, try  to consume some form gelatin alongside it (e.g. mint jelly as a topping, or make a dessert with gelatin for afterwards).
• Bone broths.  You can find some recipes here, here, here, here and here.
• My favourite: A myriad of sweets: Pudding,  Marshmallow,  Mousse, fruit snacks and more fruit snacks, gummies,and jelly.

So have I convinced you on the wonders of gelatin?  Do you have another browser open ordering some gelatin right now?

 Let me know your thoughts, and I would love to hear if you discover any more ways to increase gelatin.

The post Gelatin – a wibbly wobbly wonder appeared first on Alison Mitchell Naturopath.

 Ingredients

• 1 1/2 frozen bananas
• 1/2 frozen mango flesh
• 250mL coconut water
• 1 tsp Maca powder
• 1 tbsp vanilla protein powder (I used Biomedica Protein Complete)
• 2 tbsp kefir/yoghurt

Method

Combine all ingredients, whizz up in a blender or using a bar-mix.

Enjoy!

The post Coco-Nana Smoothie appeared first on Alison Mitchell Naturopath.

All the work that you have been doing in pre-conception care, eating well and taking your supplements doesn’t stop now, but it does change slightly.

Nutrition and Supplements

Your body has a high demand for nutrients during pregnancy.  You are the only source of nutrition for your growing baby. The baby is growing inside your womb and it forms its whole body from yours.  The baby will take what it needs and whatever is left the mother then uses (getting you ready for the selflessness of motherhood).

Some factors such as stress, inadequate diet, the effects of morning sickness, undiagnosed allergies, heartburn, constipation, long term deficiencies, stress or other pre-existing conditions may mean your intake of essential nutrients is inadequate to cope with the needs of both you and your growing baby.

If you are low in nutrients your baby will take what it needs from you, often leaving you in a deficient state.  Many conditions that occur during pregnancy (e.g. pregnancy brain, leg cramps, constipation) are caused or worsened by nutritional deficiencies, so it makes sense that ensuring you have ample supplies of nutrients not only means your baby is getting everything they need, but so are you.

When breastfeeding nutritional demands are as great, and sometimes even higher than during pregnancy.  It can take 2 years to nutritionally recover from a pregnancy!  If you are planning to concieve again during this time, then it isessentialto ensure you are stocked up well.

Did you know that during your pregnancy, you will create several extra kilograms of your own uterine muscle, as well as the nerves, bones, organs, muscles, glands and skin of your baby? In addition, you will make several kilograms of amniotic fluid, a placenta and produce a significant increase in your own blood volume. In addition, your own kidneys and liver have to work overtime, as they have to process the wastes of you and your baby!

A balanced diet should include a good variety of foods and provide all nutrients the body needs. The emphasis should be on eating a higher quality diet rather than simply eating more.   We can provide you with nutritional education and advice specific to you and provide meal suggestions or plans to support you and your baby.

All pregnant women require nutritional supplementation to some extent, due to the lack of essential nutrients in our soil and food supply.

The most well known nutrient that we require during pregnancy is folate, however it’s not that simple.  A lot of pregnancy multi-vitamins you can find in supermarkets and chemists contain plenty of folate, but lack or are extremely low other nutrients essential in pregnancy.  We can assess your individual requirements and recommend the right supplements for you.   It is important not to self medicate, especially during pregnancy.

Click here to read about some of the key nutrients required in pregnancy

Not only does nutritional supplementation help to prevent and manage deficiencies, it is also helpful in managing conditions.  Some nutritional supplements such as probiotics have been shown to be beneficial in preventing allergies in eczema in the newborn.

Some general tips during pregnancy:

• Avoid junk food and refined sugar and food completely.
• Avoid raw eggs, meat, chicken and seafood
• Avoid foods which you are allergic or intolerant to.
• Avoid foods high in mercury or other heavy metals such as swordfish, shark, tuna.
• Eat LOTS of fresh fruit and vegetables.
• Eat legumes and beans for fibre and protein.
• Eat foods rich in calcium and iron.
• Eat lots of foods containing soluble fibre, rather than insoluble fibre (such as wheat bran) as this can worsen constipation.
• Aim to have at least 2 serves of protein each day.
• Make sure you are hydrated, drink plenty of clean filtered water and avoid using water bottles which contain BPA.
• It is best to avoid caffiene during pregnancy.  Some women can be particularly sensitive to this, so should avoid tea, coffee, dark chocolate and soft drinks.  Caffiene can decrease blood flow to the baby and regular intake has been associated with low-birth weight.
• Avoid alcohol, cigarettes, recreational drugs and any unnecessary medications.

Common Conditions during Pregnancy

There is much that naturopaths can offer to women during pregnancy.  Conditions such as leg cramps, morning sickness, pre-eclampsia, reflux, colds, sinusitis, constipation and more can be managed with natural medicines.

Click here to read more about the common conditions of pregnancy and what we can do.

Pregnancy Program

Continued naturopathic care throughout pregnancy will help to ensure a healthy pregnancy and a healthy, happy outcome.  The pregnancy program is designed to support you and your baby during this time of rapid growth and change.  The emphasis will be on your nutritional status and your changing nutritional requirements through each trimester, while addressing any queries, complaints or issues that may arise.  Towards the end of the pregnancy we can begin to introduce remedies which prepare for your for labour, as well as providing you with your tool kit for after the birth.  Regular massage throughout the pregnancy is also recommended.

A typical pregnancy program includes:

During the 1^st Trimester we will address

• Giving suggestions for good dietary and lifestyle habits and continuing clean, toxin free environment
• Advice on a nutritious and individualised food plan for your pregnancy to support you and your baby
• Optimising your nutritional status,  promoting and nurturing a lush and healthy environment in which your baby can grow
• Reducing any uncomfortable symptoms of early pregnancy that may arise such as morning sickness
• Treating any threat to the pregnancy such a bleeds or threatened miscarriage
• Acupuncture is fantastic during this time for helping to manage morning sickness

2^nd Trimester

• Continue to monitor your nutritional status with particular emphasis on iron and blood nutrients as well as zinc status
• Treat any pregnancy problems that may be arising
• Review your activity and exercise

3^rd Trimester

• Prevent or treat any problems typically related to the later stages of pregnancy, such as gestational diabetes, pre-eclampsia, constipation, and oedema (fluid retention).
• Begin birth preparation.  Specific nutritional and herbal treatments are introduced to support labour, delivery and lactation.  Herbal medicine has a long history of use in the last trimester of pregnancy.  Specific nutrient supplementation and individualized herbal homoeopathic formulations will promote a more comfortable birth, post natal and breastfeeding experience as well as reducing likelihood of complications and improving recovery.

Post-partum

• Herbs to improve healing, reduce inflammation
• Support breast-feeding if there is any issues with flow, failure to thrive, mastitis or cracked nipples
• Giving suggestions for a healthy, nutrient dense diet for breastfeeding as well as advice on introduction to solids and management of common conditions for infants such as colic

The post Naturopathic support in pregnancy appeared first on Alison Mitchell Naturopath.

One simple fact is for certain; kids do have special health requirements. Children are not simply smaller versions of adults. Have you noticed that kids suffer different health problems to adults? For example glue ear, or ear infection is common in children, but less so in adults. When was the last time you heard an adult complaining of how annoying their colic or cradle cap was?

There are several issues that could be discussed regarding children’s health, such as the rising incidence of anxiety in children, learning difficulties and hyperactivity, food additives, childhood obesity, and more. However this winter it seems that every second person you speak to has a cold. And this year has brought in some very nasty bugs, with most colds lasting for weeks. With school holidays coming up, now is a perfect time to start building up your children’s immune system.

The Development of the Immune System

The immune system can be thought of as an army, made up of white blood cells with different roles (such as generals and soldiers). They are constantly working to protect us from foreign beings like bacteria and viruses and it is only when a bug is failed to be ‘neutralised’ that we become aware of our immune system. It’s normal to get a couple of colds a year, but it’s when the cold turns into a secondary infection that your immune system isn’t doing what it’s supposed to.

Our tissues, organs and cells are covered in a type of protein which our immune system recognises and knows not to attack. A pregnant woman’s immune system adapts so as not to attack her baby (which is a foreign body) and this is why many women who are pregnant notice their allergies or auto-immune conditions improve, but are more prone to getting infections. The baby’s immune system is not fully developed so as not to reject mum, and stays immature for a while after birth, too.

It can take about two years for baby’s immune system to fully mature, and during this time they will often rely on the immunity taken from mum. They get this is a few ways: from the placenta in utero, by being coated in the beneficial bacteria from the birth canal and then from colostrums first and then breast milk, two to three days after birth.

As your children’s immune system develops it learns to recognise what is foreign. The more it gets to flex its muscles by mounting an attack and winning the battle, the stronger it becomes. If it doesn’t get the chance to practice, then things can go wrong. Hyperresponse, or the immune system reacting to something that isn’t foreign (e.g. a food intolerance) can lead to a constant runny nose as the immune system keeps trying to capture the invader.

There is a lot of debate about the ‘hygiene hypothesis’ contributing to the growing incidence of children’s immune problems. The theory of this is that excessive sterilisation prevents children’s immune system from getting practice which has increased the rate of allergies and chronic infections in children. While hygiene is important, some dirt and germs put the immune system through its paces, increasing its strength each time.

As every parent knows, having a sick child is certainly not fun and on top of that, it can impact on the health and wellbeing of the whole family. Whether it’s due to sleepless nights, sickness spreading through the whole family, or needing time off school or work, sickness can take its toll.

The Digestive System is friends with the Immune System

Over 70% of our immune system lives in and around the gastrointestinal tract; therefore having high levels of good bacteria in the digestive system is essential for building a strong immune system in growing children. The beneficial balance of ‘good bugs’ in the gut is easily upset by many factors, including antibiotics, high sugar diets and stress. This can lead to an increased risk of colds and ‘flus for your kids.

During the first two years of life, the immature immune and digestive systems are still developing. During this time, the integrity of the digestive tract can be reduced (sometimes known as “leaky gut”), and may allow undigested foods and toxins to pass through this barrier and cause an immune reaction. In this way, “leaky gut” may contribute to the development of allergies and poor immune defence against colds and flus. By strengthening the gut barrier, the immune system is able to respond with greater effectiveness.

Boosting the Immune System

Good nutrition is very important to fuel the immune army to encourage the production of the white blood cells. Imagine sending the troops to war without any food!
Below is a list of good fuel for the immune system.

• Bright coloured vegies are rich in antioxidants and vitamins A and C, which are important or immunity and wound healing.
• Some foods which are rich in zinc and iron include meat, seafood, beans, sunflower and pumpkin seeds, brown rice, lentils, figs, dark green leafy vegies and beetroots. Zinc and iron are needed for healthy immune function and red blood cells.
• Probiotics are supplements containing friendly bacteria that help the immune system in the digestive tract.
• Raw garlic is fantastic for beating colds and ‘flu. Mix a crushed garlic clove with some lemon and honey in hot water and sip on this throughout the day. It’s a good idea to have the rest of the family eat garlic too, to reduce the chance of them getting sick. If you’re home sick in bed, then it doesn’t matter if you have garlic breath!
• Adequate protein is important for a healthy immune system. Protein can be found in meats, eggs, beans, lentils, nuts, seeds and whole grains.
• Herbal medicine can do marvellous things to improve the immune system, which can be taken to help prevent infections. If you’ve already got a cold then herbs can be used to reduce the duration and severity of the illness. Children have a different metabolism to adults so require different types and doses of herbs than adult. It is always best to talk to a herbalist or naturopath to get quality herbs prescribed.

Similiarly, the wrong type of food can slow the immune system down. One teaspoon of sugar can suppress the immune system for up to 8 hours. So it’s important to avoid all sugar and junk foods while you’re sick or if a bug is going around.

The whole family can benefit from eating plenty of immune boosting foods this winter. If you think your child has an issue with their immune system such as frequent infections or allergies then try following the tips above and book in for an appointment to get to the bottom of the issue. When given the right building blocks a child can develop a healthy and robust immune system, which is something the whole family will benefit from.

The post Children’s Health – Immunity appeared first on Alison Mitchell Naturopath.

Looking for a way to increase your magnesium levels? This recipe is my answer – they are designed to be a rich source of magnesium, as well as the co-factors for magnesium (zinc, b vitamins and calcium). Fun and easy to make, they help to satisfy chocolate cravings, they balance blood sugar levels (good source of protein, good fats and complex carbohydrates and fibre), so why not give them a go? Make a big batch and freeze some, or a small batch and keep them in the fridge. If you can resist eating them all within the first few days, they will last about 4-5 days in the fridge.

Makes approximately 12

Ingredients

• 1 cup raw/fermented nuts and seeds (I used about 3/4 cup of a mixed nuts pack and added a few handfuls of seeds such as pepitas, sunflower seeds, sesame seeds and pumpkin seeds.)
• 2-3 tbsp wheat bran (you can alternatively use oat bran)
• 5 dates
• 2 tbsp unhulled tahini
• 2 tbsp blackstrap molasses
• 2 tbsp raw cocoa powder
• Optional – freshly ground flax seeds, chia seeds or wheat germ

Method

In a food processor blend the nuts and seeds until the become a coarse powder.  Finely chop the dates or blend as well (if they’re too dried you’ll have trouble blending them).

Mix the nuts, dates, tahini and blackstrap molasses and stir well.

Roll them into balls with your hands,  then roll in the cocoa powder.  Lightly tap to get rid of the excess powder.  From here you can mould them into different shapes (I made a heart because I love magnesium, haha).  You can refridgerate them or freeze them (let them defrost for about half an hour before eating).

Tips

These are very rich in magnesium and calcium so are great for people who need some extra of these minerals. They also contain a nice amount of zinc, protein and good fats. Have 1-2 a day.

While the molasses is high in sugar, it is a great source of vitamins and minerals. Having it combined with the nuts and seeds helps to reduce the GI.

Each ball would roughly contain about 100mg magnesium, 37mg of calcium and 1mg of zinc (I know it doesn’t sound like much zinc but remember that minerals are needed in different amounts.)

Click here for more information about magnesium.

The post Magnesium Balls appeared first on Alison Mitchell Naturopath.

Serves 6

Ingredients

• 1/2 medium pumpkin
• 1/4 cup quinoa, washed
• 1 handful of pepitas
• 2 handfuls of sunflower seeds
• 1-2 tbsp sesame seeds
• 5 kalamata olives, chopped
• 1/2 large radish
• 1 1/2 cucumber
• 1-2 slices marinated capsicum
• 1/2 spanish onion
• 1 packet of rocket, washed and dried

Dressing:

• 1/4 cup extra virgin olive oil
• 1 tbsp caramlised balsamic vinegar
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/2 tsp apple cider vinegar
• 1/2 tsp sumac
• salt and pepper, to taste

Method

Preheat oven to 200C.

Peel and deseed the pumpkin and cut into small chunks.  Place onto a roasting pan and drizzle with a little olive oil and sprinkle with salt and pepper.  Roast until golden brown, stirring through a few times to cook evenly.  Allow to cool.

Cook quinoa using absorption method until tender and germ ring is visible.  Allow to cool, or rinse under cold water if you’re short on time.

Put rocket into bowl with seeds and olives.

Using a mandolin thinly slice cucumber, onion, radish and radish and add to salad.

Cut capsicum into strips and add to salad along with quinoa and pumpkin.

To make the dressing, shake everything up in a jar and adjust according to your tastes.  it should be a little bit too vinegary before you put it onto the salad.

Mix salad and dress just before serving.

Tips

This is high in protein, fibre and zinc.  With the combination of seeds and quinoa this is a complete protein meal. 

Quinoa is rich in manganese, tryptophan and magnesium.  Pumpkin is rich in vitamin A and vitamin C, manganese and vitamin B6.

Gluten free, dairy free, vegetarian, vegan.

 
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Recently I asked a question on my Facebook page:  What is the hardest meal for you to eat healthy? The overwhelming majority of people said: Snacks!  Even though when I review diet diaries and see that it’s the snacks that tend to sabotage a good day’s eating this still surprised me, I guess because I’m generally not much of a snacker.  So I had a think about why this is such a hard meal to eat healthy:

• Snacking is often mindless – you grab something to snack on without thinking about it, and it’s only after it’s in your belly that you say ‘oh… whoops’.
• Cravings, especially sugar cravings make you reach for the chocolate bar or sweet biscuit over the vegetables.
• It’s easier to justify snacking on junk food because you’re eating it in smaller portions.
• Foods packaged as ‘healthy’ snacks are often crammed full of sugar and preservatives, and unless you’ve studied nutrition it can be difficult to analyze labels and know what products are lying to you.  A common example is the myriad of supposedly healthy ‘low fat’ snacks available which are teeming with refined sugar.
• Snack choices are often controlled by our emotions.  If you’re doing some serious emotional eating, then snacking is probably happening more often than morning an afternoon tea as well, so quantity becomes an issue here too.
• Boredom makes you eat more.  Watching mindless TV shows is often accompanied by binge snacking.
• You realize that your blood sugar level has dropped so you think you need something sugary to pick it back up again.  Yes, something sugary will get you out of a slump but it will then send your blood sugars on a rollercoaster of highs and lows, meaning that you keep chasing them all day.
• You’re really hungry and you don’t care what you eat as long as it’s now!  This usually happens if you’re not prepared or haven’t eaten a good breakfast.
• That chocolate bar looks so good….

Ok, wow.  It seems that there’s a lot of reasons why snacking is hard to get right.

If you take some steps to plan ahead for the day and understand where your snacking weaknesses lie, it can be easier to make good choices, and you’ll feel and look much better for it.

There’s nothing wrong with snacking.  Having a small bite to eat between meals is a great way to give your metabolism a little kick and keep you from becoming ravenously hungry later, which can lead to overeating.  Snacking is also fun and tasty, helps you to regain focus and concentration and can be a great way to socialize.

But there is a difference between snacking and compulsive, emotional or hormonal eating. There is also a difference between snacking and bingeing.

Snacking Strategies

• Eat a good breakfast.  This will help you keep your blood sugar levels balanced throughout the day to reduce cravings from dropping blood sugar levels.  Aim to eat a balance of protein, good fats and complex carbohydrates.  An example is muesli with yoghurt (not low fat) and berries.
• Instead of saying “I won’t eat biscuits/lollies/chocolate today”, make your goal a positive one, such as “I will eat 2 pieces of fruit today” or “I will eat 5 green things today”.  Research has shown that if you focus on avoiding a food, you’re more likely to eat less healthy.
• Identify your snacking weaknesses and think of a strategy to avoid it.  Do you eat unhealthy snacks because it’s on the bench at work?  Keep your healthy snack food on your desk so that you can see it and remember your goal.  Do you eat when you’re bored?  Take up a hobby (e.g. knitting) which you could also do in front of the TV.
• Get organised. Part of the reason our snacking habits wreak such dietary havoc is that we make our choices haphazardly, leaving us highly susceptible to whims.  Instead, plan your snacking into your day: decide in advance what you’re going to eat, and set up a plan as to how you’re going to make it happen.  Look at the list of snacks below.  You’ll find many are suitable to keep in your handbag or desk drawer, so they’re available when you need them. That way, when stress strikes, you’ll have something healthy on hand to counter the urge to indulge in something fatty or sugary.
• Keep temptation out of reach.  If you know that you have difficulty resisting certain snacks, keep them out of the house! You’re less likely to eat chocolate at 10 o’clock at night if you have to get in the car and go to the shops to get it.
• Choose high fibre and protein.  A nutrient-dense snack keeps you satisfied for longer, so you’re less likely to over-eat later in the day. Your best choices are snacks that are high in protein and/or fibre. Compared to those that are fatty or sugary, these snacks also improve your glucose and insulin balance throughout the day. Include a few serves of whole grains in your main meals every day for the same reasons – they’ll help you feel full, and improve your insulin sensitivity.
• Think about what you’re eating.  The worst culprit for mindless eating is the TV.  When you eat in front of the TV your brain is less able to recognise that you are full, and you don’t digest your food as well.  There’s a time lag of up to 20 minutes between your tummy becoming full and your brain realising that it’s had enough food. The faster you eat, the more calories you guzzle down before that signal gets through.
• Turn the TV off.  The more you watch TV, the more you’re likely to snack, and the less likely you are to realise when you’re full.  Plus more viewing exposes you to more advertising, and guess what?  That makes you more likely to buy and eat junk food.  Research shows that vividly recalling your last meal helps to decrease your food intake later. That’s one of the reasons that eating while watching TV increases subsequent snacking – if you’re too distracted to pay attention to what you’ve been eating, it’s almost like it never happened. Mindless eating, such as in front of the TV contributes to an enormous number of weight problems and has even been documented in preschool-aged children.  It’s scientifically proven that the transfixing effects of television make you eat more. In part, the distraction of the TV dampens your brain’s ability to register that you’re full, so you just keep on putting food in your mouth. However, the calorie promoting effects persist even after you’ve turned the telly off. For example, when offered a snack of cookies in the afternoon, women who had watched television while eating their lunch ate more than women who had eaten their previous meal without TV.
• Aim for adaptability.  Be flexible. Life is for living, so if you really do feel like hot chips occasionally, don’t deprive yourself. You’ve got a better chance of maintaining healthier snacking habits if you allow yourself a little indulgence now and then!

Some snack options

• ¼  cup almonds and piece of fruit
• Natural yoghurt and a piece of fruit
• Natural yoghurt with grated apple and pecans
• Cottage cheese + tuna with a raw veggie serve
• 1 piece of fruit + 1 hard boiled egg
• Hard cheese (matchbox size) with a piece of fruit
• Miso soup
• Muesli bar
• Trail Mix
• 1/2 raw veggie serving and hummus or baba hummus
• 1/2 raw veggie serving and cottage cheese

Whenever veggies are mentioned, choose from:

• 2 medium carrots (can be sticks, grated or whole)
• 1 cup green beans
• 1 cup red or green cabbage
• 1 cup broccoli
• 2 stalks celery
• 2 asparagus spears
• 1 cup cauliflower

Whenever a fruit is mentioned, choose from:

• 1 apple
• 1 pear
• 2 small plums
• ½ grapefruit
• 1 orange
• 1 kiwi fruit
• 1 fig
• 2 small clementines/mandarins
• 1 ¼ cup strawberries
• 2/3 cup blueberries, raspberries or blackberries
• 1 peach

The post Snacks appeared first on Alison Mitchell Naturopath.

Ingredients

• 1/2 cup goji berry and raw cocoa nib mix (I use Power foods which is sold in organic and health food shops)
• ¾ cup mixed seeds; Sunflower and pumpkin
• ¾ cup raw almonds
• ½ cup brazil, hazel or walnuts

Method

Mix all ingredients together and store in an airtight container.

Tips

Trail mix is super easy to make yourself, and by making it yourself you can control the amounts of ingredients. 

Trail mix is great to have before exercise.

Cocoa nibs are rich in magnesium and free from the sugar and dairy convential chocolate chips in retail trail mixes contain.  They are bitter, but this is evened out by the goji berries.  The magnesium is great for healthy mood and reduces cramps after exercise.

Pumpkin seeds and sunflower seeds are rich in zinc and protein, making them great for immunity and a healthy mood.

Feel free to change the ingredients if you wish, but try not to add too much dried fruit (too high in sugar) and if you do, but it organic or un-sulphured (as this can can allergies and asthma). 
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The post Trail Mix appeared first on Alison Mitchell Naturopath.