A Salad a day keeps the doctor away

I have a fascination with natural antioxidants both on a personal and professional level. Besides great anti-aging benefits, antioxidants are vital for maintaining perfect health by counteracting excessive free radical damage, often associated with chronic disease.

When evaluating a food or drink, I think about how much value it has for my body. Some questions I may ask are: Will this meal add to my health, or take it away? And how natural is this food? Is it grown straight from the earth or made by someone or even made in a factory? The least processed and a natural bright colour will normally indicate a high antioxidant and nutritional content. Fruit, vegetables, nuts, seeds and herbs contain the most, which is why we need to eat more of these foods. Aim to eat lots of colour and to prepare it fresh. We have an entire spectrum of fruits and vegetables to choose from and we are so lucky to have that option in this part of the world. I was in the supermarket, yesterday pondering this very thought, that we are blessed with the choice.

There are people that don't have that freedom but we are fortunate, so looking after your health and reducing food waste is a great way of showing gratitude. This thought led onto another one. Imagine if we were to plant fruit trees, instead of gums or oaks or whatever lines your streets. It would encourage children to eat straight from the branches (potential fruit fights!) and a food option for homeless. It's just a thought but I'd like to think if the garden of eden did exsist or was possible, it would have fruit trees everywhere.

Allium sulphur compounds - leeks, onions and garlic.

Anthocyanins - eggplant, grapes and berries (especially blueberry)

Beta-carotene - pumpkin, mangoes, apricots, carrots, spinach and parsley.
Catechins - red wine and tea.
Cryptoxanthins - red capsicum, pumpkin and mangoes.
Flavonoids - tea, green tea, citrus fruits, red wine, onion and apples (my personal favourites)
Indoles - cruciferous vegetables such as broccoli, cabbage and cauliflower (good for estrogen detoxification)
Isoflavonoids - soybeans, tofu, lentils and peas.

Lignans - sesame seeds, bran, whole grains and vegetables.

Lutein - leafy greens like spinach, and corn.

Lycopene - tomatoes, pink grapefruit and watermelon.

Polyphenols - thyme and oregano.

Vitamin C - oranges, blackcurrants, kiwi fruit, mangoes, broccoli, spinach, capsicum and strawberries.

Vitamin E - vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains.

Clients always ask me what I have for lunch and I always say "salad". Seems boring but  it's the best thing for my body and I always look forward to it. I make them with all sorts of veggies and they look beautiful. I take as much care with my food preperation as possible, combining different colours and flavours. This process is creative and it encourages me to eat well when I take extra time and care.

A simple way to eat better is to include one big salad everyday that includes leafy greens and a cold-pressed olive oil dressing with lemon, herbs, macrobiotic sea salt and raw honey. Try it for a month and you'll soon have salad cravings instead of sugar ones. Raw fruits and vegetables contain more nutrients (especially antioxidants) and are easily digested and assimilated, giving you more life energy.

Big green salad with pomegranate for added antioxidants, combine this with your choice of protein. I prefer mine on their own or sometimes with brown rice and lentils.

Yoga and my inner bookworm

I must have been 12 years old when I picked up a shiny silver copy of Light on Yoga by BKS Iyengar. The text was far beyound my comprehension at the time but I read through it and tried a few of the postures. It was a good effort considering how hard it is to learn movement from a book. I guess this planted a seed because since then I have always sort out yoga, always seeking new classes and new books and to actually incorporate it into my natural health practice.

So it's official, I have started my yoga teacher traning and aim to get it finished by the end of the year. The course is heavily based on the theory and tradition of yoga and the Patanjali Sutras. I liked the curriculum because it extensively goes into meditation, it demands discipline and an appreciation for knowledge before asana. My inner bookworm is satisfied!

Right now all the learning is based on meditation, the core of yoga practice and bringing yourself into union. Yoga means "union" in sanscript and it is the ultimate aim. Wouldn't that be nice? Union within yourself and your perception of the world. Besides the physical benefits of yoga (improved posture, muscle tone, balance and organ function), this aspect appeals to me. These days I look deeper into what I do and combining the physical, mental and emotional levels makes it all the more complete and beneficial in the long term.

Me doing Ardha matsyendraindra (King of the fish)

In my new found motivation, I decided to search for a nice yoga bag and a new eco- friendly mat. Everyday when I use them it will remind me why I started this mode of study and to keep me heading towards my vision. It took FOREVER but finally I found a beautiful bag made by Ogorgeous . I can happily say it is the only one of it's design and colour in Australia and I take it everywhere!

 Many people won't give this a go but I'm posting it anyway...

How to meditate

Aim to sit for 5 to 15 minutes (for beginners) in a quiet, dimmed area. The best times for me are the "inbetween" times, dawn and dusk...

1. Close your eyes and focus on how your body feels (feet, legs, abdomen, chest, arms, hands and face)

2. Then bring your attention to your environment, any music or sounds in the distance

3. Then to your breath (in, pause and out)

4. Everytime your mind wanders, just bring it back to the breath and keep doing this for at least 5 minutes

5. You should begin to feel a stillness from the lack of thoughts, or your minds focus on thoughts

***Sometimes our minds are so hectic that we don't gain any initial peace from meditation, as with most things, you have your good days and your bad and persistence pays off.

At the very least we will gain a better sense of peace (union) and this encourages improved stress responses in the body and good health. It's best to do it everyday for a few minutes. I've committed to do at least 30 minutes to an hour of meditation a day as part of my course. It is a lot to ask but there is a lot to gain from this simple practice.

Meditation is probably one of the most beneficial things a person can do for themselves, yet we always find an excuse not to do it. As the sutras describe, our mind/ ego is avoiding an end to its obsessive thinking. If the mind isn't thinking or if we don't buy into these thoughts then it sees the end of its mortality. The mind isn't who we are, we are something beyond that and THAT is a topic for another day.

Seeking perfection

I think we all seek a form of perfection in our lives. Whether that be in a relationship, a project, an ideal or image of who we want to be. To me seeking perfection is a way we can control who we are and our possible future. Perfection is unattainable and its desire will always let us down. I tell people to make it easier for themselves. Set goals that are achievable.

For example...

*I want to drink more water, aim for 6 glasses a day.

*I want to increase my exercise, 3 walks a week with my dog.

*I want to improve my diet, 1 salad a day.

These are simple but for many people, quite hard to maintain. Once achieved aim higher but realise, you won't always have opportunity for meditation. When under stress, you shouldn't need to maintain the same exercise regime, just drop it back a bit until you're in the right place again. Be gentle on yourself, imagine how much you could achieve if you were better friends with yourself?

Next go for something like...

*I want to take a regular yoga class, every monday and wednesday evenings. From this I'll start my own personal practise on saturday mornings.

*I want to cut out dairy, I'll do this for a month and see how I feel.

*Alcohol is an occasional thing, I only want to drink on special occasions and lightly with friends.

This weekend I planned to what I call "zen out". I took my big Alaskan Malamute for a walk in the bush. I had some nice relaxing photos taken, only for the memory card to break. Oh well, the other part of my plan was to make my Fruit Tea recipe, which I did do but not in the bliss I imagined. I missed my Sunday morning yoga class and I was emotionally tired but I did make the tea!

Fruit Tea...

1 sweet apple

1 orange

1 lime

3 tablespoons of dried hibiscous flowers

1 vanilla pod (love these!)

honey or agave to taste

* Slice the apple, orange and lime thinly and place in a dehydrator (this will take a full day). You can use the sun if you have at least 3 days of consistent sunshine. Once dried, not crispy just until the pieces are sticky place them in a tea pot with the hibiscous and vanilla bean.

* Pour boiling water over them and steep for 4 mins.

* Add sweetener and serve hot or chilled.

The hibiscous gives this tea a beautiful red colour but don't use too much or it will be acidic. I'm using a small amount as a cordial for my water jug. If you have a dinner party add vodka and serve with ice.

There is perfection in imperfection.

Time for a Detox

Detox...this word can give us mixed emotions.

On one level we think it's a bit too much effort, therefore feel guilty we don't do it and yet we also feel the urge to get one started. It's a good place to be, feeling cleansed and reenergised, a bit slimer and a bit more productive. I recommend everyone to complete a healthy detox at some stage during the year (why not now?).

There are many detox's out there, which conjure up a few interesting images. For most people I don't recommend anything too heavy or too restrictive. For the health purists I suggest something totally different. When it comes to treating your own body, or aiming for better health in general, I always say to my clients that you can take it as far as you want too. Some people are happy just cutting out a few things and some take it further and do a juice/ fluid fast.

The more intense a detox, the less it should go for and vice versa. Ideally you want to take it easy, not have too many social engagements on, or a extreme work load. I suggest 1 to 3 weeks to properly detox, plus a herbal regime but that's another topic.

What to focus on.... and remember this is what matters the most.

A big salad everyday, including dark greens (baby spinach, mizuna, rocket) with a healthy dressing (see recipe)

Fresh fruit everyday (fruit should be what you grab for a snack, anytime particularly in the afternoon)

A smoothie every day (see recipe)

Lightly steamed vegetables (including broccoli)

Either vegetarian sources of protein (Tofu or egg) or grilled fish

Herbal teas (any and green) and lots of water

What to avoid....
Flour products, dairy, sugar (use honey, stevia or agave nectar), Red meat, chicken, basically anything processed or that comes out of a packet. Any non-prescribed medications, alcohol and smoking.

Example of a Detox Menu

On rising- tall glass of lemon water (1/2 lemon)

Breakfast- a smoothie or bowl of muesli (no sugar, not cooked, with nuts and seeds) and soy/ rice milk

Snack- fruit if desired

Lunch- Big salad with dressing plus tofu/ egg/ fish

Snack- as much fruit as needed to get you to dinner

Dinner- Steamed vegetables plus tofu/ egg/ fish plus a salad if desired, or miso soup

Note***Drink as much water and herbal tea as desired















Smoothie...

* 1 part green leafy vegetable (eg cucumber, baby spinach, bok choy)
* 2 parts any fruit of your choice
* 1 tablespoon coconut oil
* Small amount of water, depending on how thick or thin you want it
* Blend, Blend, Blend until it's smooth


Add cinnamon, raw chocolate powder, chia seeds, vanilla beans. Be creative!
I made this smoothie with peach, ripe banana, kale, spring water, coconut oil and cinnamon. It's very green but it tastes beautiful. Full fruit smoothies are no way near as satisfying if you include a little green. I'll get onto the benefits of adding more greens into your diet soon enough : )

Dressing...

Mix lemon juice, cold-pressed olive/ sunflower oil, celtic sea salt, chopped herbs (any favourites), pepper and a pinch of curry powder.

Note*** You are likely to feel sluggish, tired and sore from a detox for the first few days, depending on how healthy you are most of the time. To speed up the detox, you remove the animal products and cooked food. To slow it down include them. Give it a little time, take some rest and some sunshine and you'll be feeling more energetic, more positive and more healthy than you have in a long time.

It's about time for a detox, don't you think?