Nov 4, 2016 - and freelance copywriter specialising in health and wellbeing. She currently manages Healthy Life. Shellha
AUGUST 2017
YOUR TOP FOOD QUESTIONS ANSWERED
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At Healthy Life we love seeing people look and feel better every day. For almost 50 years we’ve been helping Australians by offering good food, good products and good advice. Our qualified health practitioners have been doing this for a long time – so for this issue of Healthy Life, we asked them to answer some of the most common questions they are asked. We’d also love to hear from you! So drop us a line at
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WHOLESOME WHOLEFOODS and why they’re good for you
THE LOW-DOWN ON SUPPLEMENTS
WORDS BY DEAN STACEY
WORDS BY MEM DAVIS
DEAN STACEY Natural Health Adviser BCmpMed Dean holds a Bachelor of Complementary Medicine, is a qualified massage therapist and has studied Bush Flower essences, herbal medicine, nutrition and aromatherapy. His areas of special interest and expertise include digestive health, stress management and men’s health. Dean currently works at Healthy Life Carindale.
HUNGRY FOR SOMETHING BETTER? I’m often asked what the best and healthiest diet is – paleo, raw, vegan, blood type, low-carb, ketogenic – and the list goes on. The truth is there is no ‘best’ diet for us all. While one person may thrive on a particular diet, another may not. So it’s important to find what works for you. However, there is a common thread that runs across all ‘healthy’ diets – the celebration of wholefoods. WHAT ARE WHOLEFOODS? Put simply, wholefoods: • are real, natural foods; • have been minimally processed, are unrefined and as close to their natural state as possible; • include fruits, vegetables, wholegrains, beans, nuts, seeds, eggs and unprocessed meats; • are ideally locally-sourced and grown naturally. WHY DO WE NEED WHOLEFOODS? Contrary to processed foods, wholefoods provide the essential nutrients our bodies require. Whilst processed foods can deplete nutrient levels; eating a balanced diet, rich in wholefoods, helps to ensure that we are giving our bodies the essential nutrients we need to 2
function. Wholefoods are also rich in antioxidants – chemicals that help protect against oxidation in the body, a process that causes cell and tissue damage. HEALTH BENEFITS Following a wholefood diet based on fresh fruits, vegetables, whole grains and legumes, left as close to their natural state as possible, is believed to have numerous health benefits. That’s because eating wholefoods is the best way for the body to absorb essential nutrients. They also: • Have a higher nutritional content – they are richer in vitamins, minerals, good fats and antioxidants compared to processed foods; • Are a rich source of essential fibre which helps prevents constipation and is thought to help prevent diseases such as Type 2 diabetes and heart disease; • Contain less sugar, salt and fat than processed foods; • Are generally free of preservatives, added flavours and colours; • Help promote and maintain a healthy weight compared to a diet high in processed foods; and • Contain a rich variety of the micronutrients your body needs rather than just a single nutrient.
TOP TIPS FOR SHIFTING TO A WHOLEFOOD DIET Transitioning to a predominantly wholefoods diet can take time, but it is not hard. Always read the food label and check that the ingredients are natural. • Include five or more servings of fruit and vegetables plus nuts, seeds, wholegrain cereals, beans, fish and lean meats in your diet every day; • Opt for brown rice over white rice; • Choose whole fruits and vegetables – e.g. have a baked potato instead of frozen chips or a whole fresh pear instead of canned fruit; • Eat raw nuts rather than a nut bar; • Opt for lean steak and chicken fillets over processed patties, sausages etc; and • Choose plain milk instead of prepackaged flavoured milk; and • Make your own – simple salad dressings (with raw apple cider vinegar and organic olive oil), muesli (with oats, nuts, seeds and dried organic fruit) and curry pastes (from scratch using fragrant organic spices). It’s worth the effort – you’ll be looking and feeling better with more wholesomeness in your life!
MEM DAVIS B.Applied Science (Naturopathy Studies), Grad. Dip. Naturopathy Mem is a university-qualified naturopath and freelance copywriter specialising in health and wellbeing. She currently manages Healthy Life Shellharbour and has lived as a healthy vegan for the past five years.
Every day customers come to me asking for advice on how to improve their health with supplements. But they are overwhelmed by the choice of supplements and with the hundreds of bottles, pills and powders available, I don’t blame them! That’s where it’s the job of a qualified health practitioner to help. Choosing the best supplement for your particular needs doesn’t have to be confusing, but it’s important to understand what you’re taking and any interactions or complications which may arise from taking it. Let’s start with the basics …
WHAT ARE SUPPLEMENTS? Put simply, supplements are tablets, pills or powders designed to improve your general health or performance. Containing either natural or synthetic ingredients, a supplement may include vitamins, minerals, herbs, herbal extracts, or other nutrients such as enzymes or healthy bacteria. They are designed to be taken in addition to a well-balanced diet and can help bridge the gap in a diet that is falling short, to enhance energy, reduce pain or address specific health conditions and body systems. HOW ARE SUPPLEMENTS DIFFERENT TO VITAMINS? Vitamins are essential nutrients that the body relies on for normal function. Supplements may contain vitamins but not all formulae do. For example, a supplement may have added vitamins to enhance its purpose, such as vitamin C for immune support or B vitamins for energy. WHAT’S THE DIFFERENCE BETWEEN OVER-THE-COUNTER AND PRACTITIONER-PRESCRIBED SUPPLEMENTS? Many practitioner-prescribed supplements contain forms of herbs and nutrients that are more potent than shop-bought ones and therefore need to be taken with care. In the case of herbal supplements, the quality of the herb may differ between companies. Many over-the-counter companies have developed an outstanding reputation based on the excellence of their formulas, however it’s best to ask a trained professional for a recommendation on what’s best for you. WHY IS IT IMPORTANT TO CONSULT WITH A QUALIFIED PRACTITIONER BEFORE TAKING SUPPLEMENTS? Although supplements are considered “natural” they are not always safe to take. That’s because herbs and nutrients have toxic doses that vary depending on the product. It is also common for some herbs and nutrients to interact with other medications that can be dangerous. A qualified practitioner is educated in the safe use of supplements and is able to guide you towards the products that are best suited to your individual health requirements.
3
Is Vegan ism Safe For Kid s?
TOP NUTRITIONAL TIPS FOR VEGANS
TE
PROTEIN!
TEMPEH
TOFU
CHICKPEAS
24.3g / 1/2 cup
10.6g / 1/2 cup
14.5g / 1 cup
COMP LE TE
PROTEIN!
LENTILS, SPLIT
BLACK BEANS
HEMP SEEDS
WALNUTS
15.3g / 1 cup
16.2g / 1 cup
12.6g / 1/4 cup
7.3g / 1/4 cup
COMP LE
COMP LE
TE
PROTEIN!
PUMPKIN SEEDS
CHIA SEEDS
WHOLEGRAIN OATS
BUCKWHEAT
8.5g / 1/4 cup
6g / 1/4 cup
8g / 1/2 cup
22.5g / 1 cup
COMP LE
COMP LE TE
PROTEIN!
WHERE WILL I GET B12? Getting enough vitamin B12 is important for the proper function of your nervous system and the prevention of anaemia. Some foods, such as plant milks or some soy products and cereals, are fortified with B12, but this isn’t always sufficient. Although B12 production is linked with soil bacteria (not animal based foods as commonly believed), vegans are at higher risk of B12 deficiency. For this reason, I often direct customers towards suitable supplements.
PROTEIN!
JAFFA PROTEIN SMOOTHIE 1-2 ripe bananas 1 Tbsp pepitas 1 tsp orange zest 1 scoop Prana Rich Chocolate Protein Powder 1 loose cup baby spinach leaves 2 tsp Amazonia Raw C Powder 1-2 cups Raw C Coconut Water
PROTEIN! QUINOA
AMARANTH
BROCCOLI
NUTRITIONAL YEAST
6.4g / 1 cup
9.4g / 1 cup
5g / 1 cup
3g / 1 Tbspn
COMP LE TE
PROTEIN!
WHAT ABOUT PROTEIN? So many people worry that they won’t meet their protein needs as a vegan. But protein is found in all
VEGAN TREATS Everybody deserves a treat now and then. There are now tasty vegan alternatives for icecream, chocolate, cheese, milk and sausages. So go on, treat yourself!
PEANUT BUTTER
7.2g / 2 Tbspns
TE
VARY YOUR PALATE The easiest way to access a variety of nutrients is to eat a variety of food. Vegans don’t need to live on salads alone so an assortment of plant based foods – including wholegrains, legumes, fruit and vegetables – will give you better nutrition and more exciting meals. It’s also important to make sure you’re eating enough for your energy needs. Depending on your activity levels, you’ll want to take in at least 1200 – 2500 calories per day. An average day might include a bowl of oats, fresh fruit, some nuts, seeds, different vegetables and generous servings of rice, quinoa, buckwheat or other wholegrains.
plant foods, wholegrains, beans, tofu, lentils and nuts. By eating enough of these foods you can easily reach your daily needs, even as a growing child or athlete. As a general guideline, adults need between 40-70g of protein per day, with athletes and pregnant women being at the higher end of that scale. (Refer to diagram: Clean sources of plant-based protein) Tip: An easy way to get enough protein is to make a smoothie and add a protein powder or raw ingredients (e.g. pumpkin seeds, walnuts, almonds, pistachios, sesame seeds, flaxseeds, raw cashews, chia seeds, old-fashioned oats, hazelnuts, spirulina, kale, spinach, rocket, wheat germ, coconut flakes).
COMP LE
TE
Although more people are adopting a vegan diet for ethical, health and environmental reasons, there’s a common misconception that eating vegan is boring. Rest assured, being vegan doesn’t mean having to miss out. It’s possible to eat both delicious and nutritious meals, and maintain a healthy body and weight by eating plenty of plant-based wholefoods. The following tips will keep you fulfilled and satisfied on a vegan diet.
COMP LE
PROTEIN!
I’ve been vegan for five years and have never felt better. Like many of my clients, I was initially a little uncertain about what to eat in order to stay healthy but being vegan is a lot simpler than you might think.
PL ANT BASED PROTEIN
TE
WORDS BY MEM DAVIS
MEM DAVIS B.Applied Science (Naturopathy Studies), Grad. Dip. Naturopathy Mem is a universityqualified naturopath and freelance copywriter specialising in health and wellbeing. She currently manages Healthy Life Shellharbour and has lived as a healthy vegan for the past five years.
The World Health Organization states that a plant-based diet is one of the healthiest around. So if your kids are eating a good variety of plant based foods, then their nutrition should be sound. Bear in mind that teenagers do have a higher requirement for calcium, which can easily be sourced through leafy green vegetables, tofu, almonds and celery. An average vegan diet to meet calcium requirements might include: • 1 cup almond or soy milk • ½ cup tofu • 2 cups kale or silverbeet • 1 Tbsp chia seeds • 1 Tbsp almonds
Raw C Coconut Water 1 litre NOW $2.95 (save $2.55) Amazonia Raw C Powder 120g $35.95 Prana Power Plant Protein 1kg $68.95
SPIRULINA
GOJI BERRIES
4g / 1 Tbspn
3.2g / 1/4 cup
64 g/day
46 g/day
Courtesy Lauren Glucina, Nutritionist W W W. A S C E N S I O N K I TC H E N .C O M
©A S C E N S I O N K I TC H E N 2 0 1 6
SOURCES: THE CONCISE NEW ZEALAND FOOD COMPOSITION TABLES, 11TH EDITION, 2014. USDA NATIONAL NUTRIENT DATABASE FOR STANDARD REFERENCE, 2016.
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love your skin, love jojoba.
THE SWEET STUFF – HEALTHY ALTERNATIVES TO SUGAR WORDS BY ANGELA SEELIG APD (BNUT&DIET) As a dietician some of the most commonly asked questions I get are about sugar. The biggest question of all – is it really that bad for you? If you have a sweet tooth, the good news is that there are plenty of naturally sweet alternatives to refined sugar available to tingle your tastebuds.
is that extrinsic sugars increase the kilojoule (energy) content without nutritional benefit. The National Health and Medical Research Council has highlighted that it is this type of added sugar that we need to watch out for as it can lead to excess weight gain, dental cavities, heart disease and Type 2 Diabetes. The World Health Organization suggests that no more than 10% of overall energy intake should come from added sugars. To stay within these limits, aim for no more than approximately 5 teaspoons of added sugars per day.
WHAT IS SUGAR? Sugar is a carbohydrate found naturally in foods such as fruit, vegetables, grains and dairy known as ‘intrinsic sugar’; or as an added substance in the form of table sugar or other sweeteners known as ‘extrinsic sugar’. In our bodies both intrinsic and extrinsic sugars are turned into glucose and used for energy. We need some of these sugars for normal bodily functioning, but it is the refined sugars that most people should quit.
ARE SUGAR ALTERNATIVES HEALTHIER THAN SUGAR? In short, yes for some kinds, but most natural sweeteners are much the same as table sugar when it comes to kilojoule content so this needs to be factored into your overall daily added sugar intake.
HOW MUCH ADDED SUGAR CAN I HAVE? The most important thing to know
ANGELA SEELIG Nutritionist & Dietician APD (BNut&Diet) Accredited Practicing Dietician, Angela Seelig has degrees in Nutrition and Dietetics and more than 10 years experience working in the health industry. Angela works at Healthy Life North Lakes and Healthy Life Kippa Ring in Queensland.
HOW TO CHOOSE A SWEETENER Choosing a sweetener is a personal thing. For a sweetener with some nutritional benefits, choose honey, maple syrup or coconut sugar. If you are watching your waistline or have Type 2 Diabetes, try xylitol or stevia instead. With the exception of xylitol and stevia the alternative sweeteners in the following table all break down in the body to glucose, raise blood sugar and insulin levels, and have similar kilojoule count.
COMPARISON OF SUGAR AND NATURAL SWEETENER ALTERNATIVES
100% natural baby oil
protects & nurtures baby’s delicate skin perfect for:
use as:
– cradle cap – nappy rash – skin irritations
– moisturiser – massage oil – bath oil
100% natural jojoba + rosehip oil natural alternative for stretch marks & scars – deeply moisturises – stretch marks & scars – rich in skin healing vitamins, antioxidants & essential omegas – penetrates deeply & non-pore clogging – hypoallergenic – pregnancy safe
thejojobacompany.com.au australian made & owned | not tested on animals
Sweetener
Source
Kilojoules per 10g (approx. 2 teaspoons)
*Glycemic Qualities and usage index (GI)
Nutritional value
Table sugar
Sugar cane
170
60
The most common form of sugar added to processed foods, beverages and soft drinks in Australia.
None
Coconut sugar
Sap of coconut palms
150
54
Not as sweet as sugar so good for those trying to tame a sweet tooth. Use in baking to replace sugar or add to hot drinks for a slightly caramel flavour.
Small amounts of some minerals.
Rice malt syrup
Rice starch
140
98
Very low in fructose so therefore may be suitable for individuals with Irritable Bowl Syndrome (IBS). Warning: Avoid if you have Type 2 Diabetes as the GI is very high.
None
Agave syrup
Agave plant
130
15
Twice as sweet as sugar and high in fructose therefore may not be suitable for individuals with IBS. The low GI makes this a popular choice.
None
Maple syrup
Maple tree
150
54
Not just for pancakes! Try adding it to porridge or use in baking in place of honey or golden syrup for a different flavour.
Some antioxidants and minerals.
Honey
Nectar of flowers collected by bees
140
50-65
When baking try replacing half the sugar with honey. Also Small amount of B tastes great added to hot drinks. Try mixing 1-2 teaspoons vitamins, minerals of Manuka honey with a squeeze of lemon juice in hot and antioxidants. water to soothe a sore throat.
Xylitol
A sugar alcohol commonly sourced from either corn cob or birch tree
70
7
Can be easily substituted for sugar in baking in a ratio of 1:1 – a good choice for type 2 diabetics and those watching their kilojoule intake. May cause digestive issues in some people and may not be suitable for individuals with IBS.
Stevia
Leaves of the Stevia plant
0
0
Much sweeter than sugar, (approximately ½ teaspoon None equals 1 teaspoon of sugar). Good for people with Type 2 Diabetes or those watching kilojoules. Can have a bitter after taste.
None
*The GI refers to how quickly a food raises your blood sugar levels and therefore insulin. Measured on a scale of 1-100 the higher the number the more rapidly blood sugar levels and insulin are raised.
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3 WAYS WITH CAULIFLOWER
THE BENEFITS OF OUR HUMBLE CAULIFLOWER Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 181
HEALTHY ALTERNATIVES FOR THE 3PM SUGAR-CRAVING SLUMP From an Ayurvedic and Traditional Chinese Medicine (TCM) perspective, different energy systems predominate at different times of life, the seasons and times of the day. In nature, the atmosphere tends to shift down a gear around 2pm – and as creatures of nature, so do we. That’s why around 2-3pm we can tend to have trouble concentrating, feel restless, get sleepy and crave something sweet. What we are really craving at this time of the day is a sense of comfort and grounding, which is what the sweet taste provides. It’s natural to satiate the craving, but the problem is that refined sugar can cause feelings of restlessness and agitation. So before you reach for the chocolate bar, try a healthy alternative instead: • A few Medjool dates and 4 Brazil nuts – a yummy, fibre-rich caramel-like treat. • Greek yogurt with berries and cinnamon – helps stabilise blood sugar levels. • DIY trail mix – include nuts (almonds, Brazil, cashews, walnuts, sunflower and pepitas) and dried fruit (e.g. goji berries, apricots, apples, figs, dates and raisins). • Homemade protein balls – made with dates, nuts, seeds and coconut. • Corn thins with cottage cheese and honey or wholemeal crackers and guacamole – the mono-unsaturated fats in cottage cheese and avocados will help keep you away from the cookie jar around 3pm. • Organic miso soup – this nourishing savoury snack, made from fermented soybeans, is also rich in health-promoting probiotics that support digestive and immune health. • Go for a walk – even just a stroll around the block can boost your circulation and energy levels. Your local Healthy Life store has all of these ingredients!
Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need.
p of raw Nutrients found in 1 cu cauliflower: Calories: 25 Fiber: 3 grams RDI Vitamin C: 77% of the RDI the of % 20 K: Vitamin RDI Vitamin B6: 11% of the I RD Folate: 14% of the the RDI Pantothenic acid: 7% of I Potassium: 9% of the RD RDI the of 8% : ese an ng Ma RDI Magnesium: 4% of the RDI the of 4% Phosphorus: HIGH IN FIBER - Cauliflower contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. GOOD SOURCE OF ANTIOXIDANTS - Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation and protecting against several chronic diseases. MAY AID IN WEIGHT LOSS Cauliflower is low in calories with only 25 calories per cup, so you can eat a lot of it without gaining weight. It can also serve as a low-calorie substitute for high-calorie foods, such as rice and flour. HIGH IN CHOLINE - Cauliflower is a good source of choline, a nutrient many people are lacking. It is involved in many processes in the body and works to prevent several diseases.
MARY’S GONE CRACKERS BLACK PEPPER CRACKERS 184g $9.95 NATURALLY GOJI CERTIFIED ORGANIC TIBETAN GOJI BERRIES 250g $19.95 SPIRAL ORGANIC INSTANT MISO SOUP 10g $14.95 8
LOW-CARB ALTERNATIVE TO GRAINS AND LEGUMES Cauliflower is incredibly versatile and can be used to replace grains and legumes in your diet. Not only is this a fantastic way to increase your veggie intake, but it is also especially helpful for those who follow low-carb diets. This is because cauliflower is significantly lower in carbs than grains and legumes.
CAULIFLOWER PARMIGIANA
Serves 4 Full of goodness and easy to prepare, this dish is so warm and nourishing when you need a little coddling. Add some grilled chicken and avocado for your protein boost or vegans can swap cheese for crushed cashews or vegan cheese.
Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 220
4/11/2016 2:40 pm
INGREDIENTS 1 head cauliflower, roughly cut into florets 1 Tbsp virgin organic coconut oil 1 small onion, chopped 2 Tbsp olive oil Celtic sea salt ½ cup Napoletana or other goodquality tomato based sauce (without additives or sugar) ½ cup grated parmesan 250g baby heirloom tomatoes, halved baby basil leaves, to serve METHOD 1. Pulse the cauliflower in a food processor until it reaches a rice-like consistency. 2. Melt the coconut oil in a large saucepan over medium–high heat. Add the onion and cook until softened and starting to colour. Gradually add the cauliflower rice. 3. Drizzle over the olive oil and sprinkle with salt, then cook, stirring, for 4–5 minutes. 4. Pour in the Napoletana sauce and stir gently to coat the cauliflower. 5. Remove the pan from the heat and sprinkle over the parmesan, baby tomato halves and basil. Enjoy!
CAULIFLOWER SOUP
Serves 4 Cauliflower is wonderful in soups because it’s so creamy. Brazil nuts are high in selenium which supports your thyroid. What a combo!
Jessica Sepel - Living the Healthy Life RECIPES 132-311 SI.indd 193
4/11/2016 2:38 pm
INGREDIENTS 2 Tbsp virgin organic coconut oil 1 leek, pale part only, trimmed and thinly sliced Himalayan pink rock salt and ground pepper 1.25 litres vegetable stock 1 large head cauliflower, cut into florets 1 cup brazil nuts, roughly chopped NUT TOPPING: 1 Tbsp virgin organic coconut oil ½ cup brazil nuts, chopped and lightly roasted flat-leaf parsley leaves, to serve METHOD 1. Melt the coconut oil in a large saucepan over medium heat. Add the leek and a pinch of salt and cook gently for 10 minutes or until softened and golden. 2. Add the stock and most of the cauliflower florets (reserve 1 cup small florets for garnish). 3. Bring to the boil, then reduce the heat and simmer, covered, for 20 minutes or until the cauliflower is tender. 4. Add the brazil nuts, then blend with a stick blender until smooth and creamy. 5. Season to taste with salt and pepper. 6. To make the topping, melt the coconut oil in a frying pan over medium–high heat. Chop the reserved cauliflower florets into a rough crumb, add to the pan and cook until just crunchy. 7. Top each bowl of soup with the crunchy cauliflower, chopped brazil nuts and parsley. The recipes and images above are extracted from 'Living the Healthy Life' by Jessica Sepel. Available at selected Healthy Life stores $34.95
4/11/2016 2:36 pm
CAULIFLOWER, LABNE & HARISSA SALAD Serves 4
INGREDIENTS 1 large head cauliflower, cut into florets 2 Tbsp harissa paste 3 Tbsp olive oil Celtic sea salt and ground pepper 250g cherry tomatoes, halved 400g tin chickpeas, drained and rinsed 1 cup rocket leaves 80g labne Lemony Tahini Dressing (see below) a small handful of mint leaves (optional) METHOD 1. Preheat the oven to 180°C (160°C fan-forced) and line a baking tray with baking paper. 2. Place the cauliflower, harissa and 2 Tbsp of the olive oil in a bowl. Season with salt and pepper and mix so the cauliflower is well coated in the harissa and oil. 3. Spread out the cauliflower on the prepared tray and roast for 25–30 minutes or until tender. 4. Meanwhile, line a second baking tray. Scatter the tomatoes and chickpeas over the tray, drizzle over the remaining olive oil and season with a good pinch of salt. 5. Transfer to the oven and cook for 10–15 minutes or until lightly roasted. 6. Put the rocket leaves in a salad bowl or scatter over a platter and top with the roasted chickpeas, tomatoes and cauliflower. Scatter over some clumps of labne (this is so delicious!). 7. Drizzle over the dressing and garnish with a handful of mint leaves, if you like. Lemony Tahini Dressing: juice of ½ lemon 1 tsp finely grated lemon zest 3 Tbsp hulled tahini 1 tsp raw honey (optional) a pinch of chilli flakes (optional) ½ teaspoon ground cumin ½ garlic clove, crushed Himalayan pink rock salt and ground pepper 3 Tbsp filtered water Place all the ingredients in a mixing bowl and whisk to combine. Serve straight away or pour into a mason jar and store in the fridge for up to 5 days.
9
WOMEN'S HEALTH
WOMEN'S HEALTH
THE LINK BETWEEN HORMONES AND DIGESTIVE ISSUES
YOU DON’T NEED TO PUT YOUR HEAD IN THE FREEZER! DIETARY CHANGES FOR A BETTER MENOPAUSE
WORDS BY JELENA SAVIC, NATUROPATH
WORDS BY KATIE SANDOW, NATUROPATH
JELENA SAVIC Naturopath, BHSc Nat Jelena is a graduate of the Endeavour College of Natural Health with a Bachelor of Science in Naturopathy. She has more than six years retail and clinical experience as a health professional and currently works at Healthy Life Chadstone.
FEELING BLOATED OR GASSY? IT MIGHT BE YOUR HORMONES As a Naturopath one of the things I often give advice about is the link between women’s hormones and digestive disturbances. Women are twice as likely as men to suffer from irritable bowel syndrome (IBS) and a growing body of research has shown that sex hormones related to the female menstrual cycle (like oestrogen and progesterone), may be the reason why.
Some women find that hormonal fluctuations throughout the month can play havoc with their digestion, causing constipation or looser bowel movements in the lead up to their period. These common digestive changes may be caused by inflammation within the reproductive and digestive tracts caused by the temporary decline in oestrogen and progesterone that occurs during the first few days of menstruation. Some women may also experience
KATIE SANDOW Naturopath & Nutritionist BHSc Nat Katie is a degree-qualified Naturopath and Nutritionist. With a keen interest in women’s health, gut health and anxiety management, Katie utilizes evidencebased natural medicine, dietary and lifestyle changes to provide holistic healthcare to her clients. Katie works at Healthy Life Burnside and Healthy Life Rundle Place, South Australia. She also runs her own private practice.
premenstrual syndrome (PMS) and digestive issues such as gas, bloating, nausea and general digestive discomfort. OVULATION AND DIGESTIVE FLUCTUATIONS Ovulation occurs approximately eight days after your period and a surge in oestrogen levels may also contribute to digestive disturbances resembling IBS type symptoms. SENSITIVITY TO CERTAIN FOODS Hormonal fluctuations can also cause digestive sensitivity to certain foods with some women finding that certain foods may cause bloating, cramping, constipation or diarrhoea at some stages of the month. TOP TIPS FOR HAPPY HORMONES AND DIGESTION: 1. Stay active. 2. Maintain a healthy weight. 3. Eat a balanced diet including lots of fluids and fibre such as green leafy vegetables, nuts and seeds. 4. Eat probiotic-rich foods such as kimchi, sauerkraut, kefir, apple cider vinegar and yogurt. These “healthy” bacteria help keep your bowel movements regular. 5. Take glutamine powder and aloe vera juice to soothe and heal the digestive system. 6. Consume a variety of good fats such as avocado, nuts and seeds, coconut oil and fish to reduce inflammation and aid in normal hormone production.
4
As a naturopath I regularly consult with women dealing with an array of menopausal symptoms. What surprises me is the degree of discomfort that many women have come to accept as ‘normal’. The symptoms experienced during menopause vary greatly from one woman to another, but the most common are hair loss, cognitive changes, hot flushes, mood changes and sleep disturbances. And with up to 85% of women suffering from hot flushes during menopause you can forgive the women standing with their heads in the refrigerators at the supermarket. But what if there was a better (and more sustainable way) of reducing these uncomfortable symptoms? Well, the good news is that diet and lifestyle can play a huge role. FIGHTING HOT FLUSHES WITH PHYTOESTROGENS Phytoestrogens are plant compounds found in lima beans, alfalfa sprouts, currants, broad beans, chickpeas and soybeans that mildly mimic oestrogen in your body. A recent study of menopausal women found that including soy nuts into the diet had a 45% reduction in hot flush symptoms. Including organic, fermented sources of miso, tofu, tamari and tempeh in your diet can also be beneficial for cardiovascular health and bone density. Note: soy-based products are not recommended for women who have had hormone-responsive breast cancer.
TOP UP ON CALCIUM AND VITAMIN D With a 10-20% reduction in bone mass occurring in the 10 years following menopause, supporting your skeletal system during this time is also very important. Supplementation or increased dietary-intake of calcium and vitamin D are essential. Dairy, nuts, sesame seeds and leafy greens can assist with dietary calcium intake and careful, monitored sun exposure will also increase vitamin D levels. GOOD VS BAD FOODS Although some foods can help you deal with menopause, there are also foods that can worsen symptoms (see table at the bottom of this page). LIFESTYLE FACTORS As well as sticking to a healthy diet, it’s also important to have a balanced lifestyle that includes exercise, stress release and a good support network. With all those bases covered you can greatly reduce the impact that menopause will have on your life. For more information and advice on supplementation talk to one of our qualified health practitioners at your nearest Healthy Life store.
FOODS TO INCLUDE
FOODS TO AVOID
Phytooestrogens (soy, lima beans, broad beans, chickpeas)
Alcohol
High calcium foods (dairy, nuts, sesame seeds, leafy greens) High magnesium foods (nuts, whole grains, bananas, leafy greens)
Caffeine Sugar Excessively spicy foods
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STRESSED OUT? RELAX. Ancient wisdom for when you feel under the pump WORDS BY ERIKA MORVAY
For centuries traditional Chinese and Ayurvedic herbal medicine has helped people deal with the pressures of everyday living. But because stress affects each of us differently it’s important to know what’s best for you before you reach for a stress-relieving supplement.
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DO YOU NEED TO SOOTHE YOUR SPIRIT? We’re often prone to thinking of stress as a situation of overload – having too much to do in too little time, for example. However, traditional Chinese medicine (TCM) recognises that another factor may be disruption or agitation of your Shen, a term that’s used to encompass the mind and the Spirit … that aspect of ourselves that’s involved in balancing our emotions, helping us to think clearly, and giving us the capacity for love, wisdom and compassion. According to the ancient philosophy of TCM, Shen is housed in the brain during the day, where it regulates conscious awareness. During the night it moves to the Heart organmeridian system, and settles there during sleep. Shen is easily disturbed by physical stress, mental pressure and strong emotions, which may disrupt its cyclical flow and result in stress symptoms such as mild anxiety, nervousness, restlessness, irritability, disturbed sleep, digestive problems, forgetfulness and/or fatigue.
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Everyone experiences stress differently. You might be someone who gets irritable and mildly anxious when you’ve got a lot on your plate. Or you might become tired, fuzzy headed and lethargic. You might also notice changes to physical functions such as your digestion or sleeping habits. Understanding how stress affects you will also help you identify some of the natural stress-relieving ingredients that could be beneficial for you. Here’s a handy checklist:. FEEL LIKE YOU ARE NOT COPING? In traditional Ayurvedic medicine, the herb Sacred Basil (also known as Holy Basil or Tulsi) is taken to improve resistance to stress and the ability to cope under pressure. In a clinical study*, stressed people who took a Sacred Basil extract called OciBest® for six weeks experienced significant improvements in stress-related fatigue, forgetfulness and sleep disturbances. FEELING EXHAUSTED? If stress is making you tired, consider combining OciBest® with Withania, which is traditionally used in Ayurvedic medicine to address physical, mental or nervous exhaustion, especially when due to stress. NOT SLEEPING WELL? For additional support during times of poor sleep, consider taking sedative herbs traditionally used to improve sleep quality and relieve symptoms such as finding it difficult to fall and/or stay asleep. Examples include the traditional Western herb Passionflower, and traditional Chinese herbs Polygala and Ziziphus.
ERIKA MORVAY has over a decade of experience, initially working in a busy health food retail environment, and more recently as part of the Technical Services and Education team at Fusion Health, providing advice to consumers, practitioners and retailers alike.
FEELING ON EDGE? In traditional Chinese medicine (TCM), Polygala is also taken to calm the Shen and pacify the Heart. Among other symptoms, it’s considered particularly relevant when forgetfulness, absent-mindedness, restlessness, mild anxiety or mild palpitations are due to stress-related causes. IS YOUR DIGESTIVE SYSTEM PLAYING UP? In TCM, Magnolia Bark is traditionally taken when stress is accompanied by gastrointestinal symptoms such as indigestion. IS YOUR DIET SUFFERING? Like many people, you may be prone to skipping meals or turning to junk food and takeaway meals when you’re under stress. However, your body has increased requirements for certain nutrients when you’re under the pump, so consider taking a multivitamin for a while. The B-complex group of vitamins may be particularly useful here because they’re involved in maintaining healthy nervous system function and are also required for energy production. NEED TO STAY ALERT? Hugely popular in China and increasingly embraced by Australians too, Green Tea contains a unique amino acid called theanine. When taken in doses of 200mg per day, theanine has been shown to promote feelings of relaxation and alertness. It’s often taken in combination with vitamin B supplements that are specially formulated to help address stress symptoms.
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*Reference: Saxena RC, et al. Evid Based Complement Alternate Med, 2012;2012894509.
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PRANA POWER PLANT PROTEIN HIMALAYAN SALTED CARAMEL Our most exciting flavour yet that still has the sophisticated formula of Power Plant Protein. Bringing you, our customers on-trend tastes for your favourite protein – this is truly delicious. 1kg RRP $68.95
GLORIOUSLY FREE ORGANIC UNCONTAMINATED OATS Creamy, milky, smooth and delicious. Wheat, Nut, Egg and Dairy Free. Vegetarian with no yeast and added preservatives. 500g RRP 13.95
CAROB KITCHEN COCONUT BANJO BEAR AND BAR We blend our coconut carob bar to have a mild carob taste using Australian milk solids from 'grassfed' cows and ethically sourced cocoa butter - a natural cocoa fat. Bear 15g RRP $1.15 Bar 80g $5.95
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NIRVANA ORGANICS® STEVIA is a naturally sweet, zero calorie herbal extract from the Stevia plant. This economical 100g pack contains 100% pure Stevia Extract powder and provides over 1600 servings! 100g RRP $36.95
BEST OF THE BONE is an all-natural grass-fed beef bone broth concentrate that is a true collagen, mineral and amino acidrich living gelatin. Best of the Bone is indeed one of the planet's most powerful superfoods. 350g RRP $29.95
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MOOGOO ECZEMA & PSORIASIS CREAM In our new cream we have included extra ingredients such as Raw Coconut Oil, Bisabolol and Elderberry Extract. This balm can be followed by the MSM Soothing Cream moisturiser which is designed to keep easily irritated skin moist and supple. 120g RRP $18.95
AMAZONIA RAW PRE-PRO BIOTIC helps to maintain a healthy intestinal environment and may assist with preventing digestive discomforts. Containing 13 organic probiotic strains plus billions of prebiotics, which function as a nourishing food supply to help the probiotics thrive inside the body. 120g RRP $49.95
Range of products in some stores may differ.
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STRESSED?
Try Fusion® Stress & Anxiety with OciBest®
Feeling the pressure of work, exams or other stressful situations? Fusion® Stress & Anxiety contains herbs which have been used in Traditional Chinese Medicine and Ayurvedic Medicine to relieve symptoms of stress including: ü Tension
ü Fatigue
ü Worry
ü Forgetfulness
ü Mild anxiety
ü Restless Sleep
Experience the best of both worlds with Fusion® Health Manufactured in Australia from imported ingredients. Laboratory tested for purity and potency. Use only as directed. Always read the label. If symptoms persist, consult a healthcare professional. CHC71803-0916
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www.healthylife.com.au WITH MORE THAN 60 RETAIL STORES ACROSS AUSTRALIA For healthy tips, recipes and special offers. Find us at instagram.com/healthylifeau/, www.facebook.com/healthylifeau/ Information and products shown are correct at time of publication and may or may not be available in all Healthy Life stores. Should your nearest store not stock a certain product please call our customer service centre on 1300 135 900.
