GHS Natural Health Blog

‘Healthy Chef’ Teresa Cutter bases her latest ‘80/20’ diet on the philosophy that if you eat well 80 per cent of the time, around 20 per cent of the time you can enjoy a little indulgence!

Teresa’s rules for her 80/20 diet are:

• Shop wisely – plan menus for the week, including healthy snacks. Don’t go shopping without a shopping list.
• Cook simply and lightly – the healthiest cooking methods are steaming, poaching, baking, roasting, grilling and stir-frying. Sauté meats and vegetables in a non-stick pan with a teaspoon of a healthy monounsaturated oil such as olive, adding a little stock during cooking.
• Eat the right way – about 80 per cent of the time you should be eating lots of fruit, vegetables, lean protein, whole grains, raw nuts and seeds.
• Drink eight glasses of water daily – vital for life, water is an excellent anti-ageing tonic and keeps hunger pangs at bay.
• Do strength training – weight training increases your metabolic rate, encouraging your body to use more fat for fuel, and keeps you lean and toned.
• Keep moving – make time to exercise at least five days a week. It doesn’t matter what you do as long as you just move!
• Work on your flexibility – stretching increases mobility helps to decrease muscle soreness and reduces the rate of injury.
• Set realistic goals – don’t expect to change eating habits overnight or start running marathons without gradually building up an exercise program.
• Stay positive – a positive approach is the best way to tackle anything.
• Put yourself first – to enjoy everyday life, you need to look after yourself and prioritise your needs.
• Make time for relaxation – adequate sleep and relaxation are essential for your body and mind to revive, repair and recharge. Learning to relax can also help reduce stress and anxiety.

Teresa Cutter shares a low-cost, sumptuous summer recipe, as well as her top tips for losing weight this summer.

Chicken burgers with macadamia nut and lemon

Ingredients

• 2 garlic cloves, crushed

• 2 spring onions, sliced

• 1 small handful coriander leaves, chopped

• Zest from 2 lemons

• 3 egg whites

• 500 g minced lean chicken breast

• 50 g roughly chopped macadamia nuts

• 100 g tinned water chestnuts, drained and chopped

Method

Combine all ingredients in a bowl. Add freshly ground black pepper, to taste. Mix together well, then with wet hands, form into small patties. Heat a non-stick frying pan and spray with a little olive oil. Cook over medium heat until burgers are golden and cooked through. This should take 3-4 minutes on each side. Serve hot or cold with vegetables or salad.

The 80/20 Diet, is available in leading book shops and The Healthy Chef Café (17 Avalon Parade, Avalon Beach, NSW). Before changing your diet and starting any fi tness regime, we strongly recommend you get a full check-up by your healthcare professional.

Article thanks to Herbs and Health Magazine Australia

Delicious and energising, exotic fruit juices are the new health must-have!

Exotic fruit juices are packed with powerful anti-oxidants and are easily digested and absorbed, making them the perfect energy booster for those on the go or people who have trouble taking tablets or capsules.

Exotic juices and your health

Exotic juice blends are the result of sound scientific rationale and contain important medicinal properties. Many of the fruits and herbs used in them have been available in the East for thousands of years, and it’s well known that Asian women age gracefully without the health problems many Western women experience. The anti-oxidants found in these juice blends will help you stay well and look younger for longer. They will also boost your energy levels.

 A high quality exotic juice may also increase your ability to fight off colds and flu, reduce joint stiffness, improve allergies and eyesight, and benefit your skin and heart.

Not all anti-oxidants are created equal

As you produce energy, your body naturally generates free radicals. Free radicals damage the cells they touch as they move through your body. Free radical damage has been linked to many common health concerns, from heart disease to cancer. Anti-oxidants have the power to stop unstable free radicals and prevent them from damaging cell components. It is important to note that not all antioxidants are created equal. Some are more effective in protecting against different types of free radicals than others. For this reason, it’s important to supply the body with a diverse array of anti-oxidants.

Specific ingredients

Mangosteen is considered an important fruit throughout southeast Asia. Recent research has identified its bioactive components to be a mixture of xanthones, phytonutrients that possess powerful anti-oxidant properties. The inner rind or pericarp of the mangosteen contains the most xanthones. Clinical studies have shown xanthones to have anti inflammatory, antimicrobial, antifungal, antiviral and anticancer properties. This fruit is also loaded with amino acids, minerals, enzymes and the vitamins A, B complex and E.

Wolfberry (better known as goji berry) is another exotic fruit that’s gaining a great deal of attention due to its high level of anti-oxidants, however it doesn’t contain xanthones. Blueberries are also full of antioxidants and have been shown to benefit a number of conditions, including eyesight problems and Alzheimer’s disease. Even the humble grape has health-giving properties, particularly the grape skin and seeds that can benefit heart, liver and brain health.

Choosing the best product

Always look at the ORAC rating of an exotic juice product. This is an independent laboratory test result that measures the level of anti-oxidants present in the juice. If you choose a juice with a high ORAC rating, you’ll be giving yourself the anti-oxidant profile you need to protect your cells from harmful oxidation. You’ll also maximise and optimise your energy levels. ORAC ratings are the best indicator of the quality and effectiveness of exotic fruit juices.

How much do I need?

Exotic juices are not designed to be a replacement for your morning orange juice, so a guide would be to take 30 to 60 ml daily to obtain optimum anti oxidant benefits. Juices such as mangosteen can be used in pregnancy and given to young children and the elderly.

 Article thanks to Herbs and Health Magazine Australia

Keeping regular can prevent many health problems – from bad breath to haemorrhoids.

It is certainly not the most social of conversation topics, but constipation is a topic of growing concern for many people. In the fast-paced modern society we live, we tend to fit our bowel movements into our schedules and often ‘hold on’ till later – this behaviour can lead to lifelong bowel problems. The jury is still out on how often you should have a bowel movement. However, if you are eating a healthy diet with adequate fibre you should expect to use your bowels daily, with one or two soft, fully formed stools that partially float in the water, are not excessively smelly and leave little residue.

What is constipation?

When you consume food, it moves through your digestive tract and ends up in your colon or large intestine. Muscle contractions in your colon push the waste along, with water being absorbed from the waste and making it more solid. If the contractions are slow or sluggish, the waste moves too slowly and too much water is re-absorbed. The faeces become hard and difficult to move, leading to faecal impaction or constipation.

Why constipation happens

• There are many reasons for constipation: Processed food and a low fibre diet
• Not drinking enough water
• Pregnancy
• ‘Holding on’ and not going to the toilet when you need to.
• Other health issues such as irritable bowel syndrome (commonly caused by stress), poor digestion, candida (caused by yeast infections), intestinal worms or parasites.
• Some medications
• Overuse of laxatives, which may lead to dependence
• Age – as you get older you may suffer from reduced intestinal muscle contractions.

Why you should do something about it!

Most healthcare professionals agree that whether mild or severe, constipation is responsible for a large amount of low-level ill health. Besides the general bloated and uncomfortable feeling, constipation can lead to haemorrhoids, varicose veins, anal fissures, diverticulitis, hernia, appendicitis, gall bladder disease, headaches, bad breath and colon polyps.

Getting things moving the natural way

While laxatives are often the first port of call to treat constipation, be aware that overuse of laxatives makes your bowels lazy and can lead to dependence. There are less harmful ways to get things moving. These include:

• Consuming a high-fibre diet with plenty of fresh fruit, vegetables and whole grains. If necessary, include a fibre supplement such as psyllium in your diet. This will help form soft bulky stools.
• Exercising regularly to keep your digestive system healthy.
• Drinking at least six 250 ml glasses or two to three litres of water daily. Adding liquid hydrated bentonite (a natural clay) to a glass of water can help to draw toxins from your system.
• Adding polyunsaturated oils in your diet to lubricate the digestive tract. Taking Flax Seed oil capsules are a good way to ensure sufficient consumption of the right oils.
• Taking a herbal laxative based on Cascara. For a more gentle laxative effect, take a Black Walnut supplement, which will also eliminate unwanted microbes and parasites from your colon.
• Not ignoring the urge to have a bowel movement! Ideally, set aside time after breakfast or dinner for an undisturbed toilet visit.

Learning how your body reacts to stress and how you can handle it can be a very useful talent.

Before you know it, the holiday season will be just around the corner. For most of us this means rushing to finish jobs before going on leave, kids being home from school, endless social events and family get-togethers, shopping for gifts – the list goes on! For some, this is the favourite time of the year, while others are filled with stress at the mere thought of it. If you’re one of the latter, read on!

The effects of stress

When you get stressed, your body feels under attack and automatically kicks into high gear to deal with the perceived threat. This is what is known as the ‘fight-or-flight’ response. Your heartbeat, breathing rate and blood pressure all go up, and the longer you feel stressed, the greater the physical demands placed on your body and the more likely your energy levels will be sapped. If you are exposed to stress long-term, it could lead to a host of lifestyle and health problems.

Behavioural problems:  To get immediate relief from feeling stressed, it’s not uncommon to seek chemical relief from alcohol or cigarettes. You may also start to feel that you don’t have time to exercise or eat properly, and you may be worrying so much that you sleep badly. These lifestyle factors are likely to harm your health.

Heart problems: When stress is intense and your body’s biological reactions are not channelled into physical activity, your raised heart rate and high blood pressure put tension on the arteries and damage them. The artery walls become scarred and thick, which can reduce the supply of blood and oxygen to your heart. This is when the fight-or-flight response can become lethal: your heart accelerates to increase blood supply to your muscles, but the blood vessels may have become so narrow that not enough blood reaches the heart to meet these demands. This can cause a heart attack.

Lowered immunity: Stress can also damage your immune system, which explains why you often catch colds when you are stressed. It can also bring on headaches and irritable bowel syndrome, and there have been suggestions of a link between stress and cancer.

Mental health problems: The negative thinking that is associated with stress contributes to anxiety and depression and more serious mental health problems.

The natural way to calm

Taking nutritional supplements is one good way to manage your stress. The fi rst option is a good B complex vitamin. B vitamins are not stored in the body so need to be replenished daily. If you are under stress or run down, symptoms such as cracks at the side of your mouth may indicate you need to take a B group supplement.

B vitamins work together to help maintain the health of your nerves. Adding magnesium to the mix will further help because this mineral relaxes the brain and helps neurotransmitter signals work more effectively. Magnesium is best taken in the evening, particularly if your stress is causing insomnia.

Herbal power

For mild anxiety and depression, a natural herb called St John’s wort (Hypericum perforatum) has been found to be as beneficial as many prescribed medicines. St John’s wort has a particularly valuable ability to stimulate nerve regeneration and repair. There has been much research on the effects of this herb, and it’s been found to work more effectively when taken in conjunction with passionflower (Passi-fl ora incarnata), a traditional sedative herb.

Another herb with sedative properties is zizyphus (Zyziphus jujuba). It is commonly used in traditional Chinese medicine for the relief of sleeplessness, irritability, anxiety and nervous exhaustion, and has also been used to treat spontaneous sweating and night sweats, especially when accompanied by anxiety, palpitations and insomnia.

 Other helpful herbs include schisandra (Schisandra chinsensis), which has tonifying and restorative effects, hops (Humulu  lupulus), which calms the nervous system, and vervain (Verbena offi cinalis), a sedative and relaxant to the nervous system. These all help your body resist the effects of stress and strengthen and calm your nervous system.

Case Study

Mary* was so stressed out during and after menopause, she had trouble sleeping and was continually feeling anxious. She visited her local healthcare professional who suggested she take a combination of zizyphus, hops, schisandra, vervain and oats to help control her symptoms. Mary takes this all in one supplement before going to bed at night and says, ‘I can’t tell you what a miraculous effect it’s had on my life. I sleep like a log and am so relaxed. I only take one at night and it has restored my health. Thank you!’

*not her real name

A combination of new research and open-minded physicians is blurring the lines in medicine, reports Toni Jordan.

Until now, understanding your health care choices has been relatively simple. If you want a prescription for a pharmaceutical drug, you consult a traditionally trained doctor. If you want a more natural treatment, you visit a naturopath. But to some patients, this division is not only artificial; it’s harmful. It denies both sick and healthy people the ability to choose the best combination of conventional and alternative treatments.

A paradigm shift

But now some medical professionals are offering their patients the best available treatment, regardless of its origins. Professor Les Cleland, head of rheumatology at Royal Adelaide Hospital, is a doctor at the foreground of this paradigm shift. Professor Cleland has been treating arthritis sufferers for more than 20 years, but his treatment of choice isn’t an anti-inflammatory drug produced by a multinational pharmaceutical company. It’s fish oil. The Royal Adelaide Hospital dispenses over 400 bottles of liquid fish oil each week to arthritis patients. ‘We’ve known for more than 20 years that fish oil supplements can benefit the symptoms of rheumatoid arthritis,’ Professor Cleland says. Fish oil’s effectiveness lies in its anti-inflammatory action. The omega-3 essential fatty acids found in fish oil are used by the body to manufacture prostaglandins, which are hormone like chemicals that cause pain and inflammation. All prostaglandins cause inflammation, but those made from the omega-3 fatty acids found in fish oil are weaker than those made using other fatty acids. So fish oil can actually decrease an arthritis sufferer’s pain, swelling and stiffness.

Additional benefits

A reduction in the crippling symptoms of arthritis isn’t the only benefit of taking fish oil. ‘Not only do we have better disease control in arthritis patients, we also have a reduction in a number of cardiovascular risk factors,’ Professor Cleland says. Research shows that patients taking fish oil have improved triglyceride and cholesterol profiles, which could lead to a lower risk of cardiovascular disease. Also, if you’re taking fish oil, you’re less likely to be taking non-steroidal anti inflammatory drugs, known as NSAIDs. NSAIDs were originally touted as a cure-all for a wide range of inflammatory diseases, but one, Vioxx, was recalled worldwide in 2004 because of its fatal side effects. ‘The Vioxx issue has caused an increased scrutinising of the other NSAIDs – they almost all increase the level of cardiovascular risk,’ warns Professor Cleland. So why isn’t everyone with arthritis taking fish oil? ‘The number one reason has been the lack of availability of a suitable dosage,’ says Professor Cleland. To control the symptoms of arthritis, sufferers need to take 10 or more fish oil capsules a day. At this dosage, fish oil supplementation quickly becomes expensive, and some people find this many capsules difficult to digest. Instead, the Royal Adelaide Hospital uses liquid fish oil. ‘Most people cope well with the liquid, taken on juice,’ adds Professor Cleland. So is this mixing of conventional and natural medicine a sign of things to come? If the patients at Royal Adelaide Hospital are any guide, in the future more and more health consumers will combine the best of both worlds.

Royal Adelaide Hospital dispenses Melrose Liquid Fish Oil as part of their arthritis treatment program. For further details contact Jackie Edgar at the Royal Adelaide Hospital’s Preventative Care Centre on 08 8222 5219.

Article thanks to Herbs and Health Magazine Australia