~ nutrition 101 ~
One important factor when healing - nutrient density.
We’re aware of the foods to eliminate when
dealing with chronic illness, however we often forget to increase nutrient
dense foods, which can take our healing to a new level.
These are foods high in vitamins, minerals and phytonutrients.
By increasing our nutrient density, we flood our body with goodness, and it will thank you!
Well hello there lovelies,
Tell me something. Are you feeling a little sluggish now that Winter has been with us for a little while?
Perhaps you’ve been experiencing fatigue, apathy, insomnia and irritability?
Maybe craving a little more energy in your life, pep in your step, clarity and focus?
My hands are in the air….hell yeah!
Can I also ask, have you perhaps thought it might simply be due to a lack of Magnesium in your diet? Hunh!
These purple balls of joy may have the highest sugar content of all vegetables, but they're also packed full of some amazing things, including immune boosting Vitamin C, Fiber, Potassium (for healthy nerve and muscle function) and Manganese (good for your bones, liver kidneys and pancreas).
Beetroot helps to lower blood pressure, boost stamina and fight inflammation (due to their unique source of betaine).
When buying beetroot, you want them to be firm with a smooth, undamaged surface and they'll last in the fridge, stored in an unsealed plastic bag, for a couple of weeks.
To get the most nutrients out of your beetroots, rinse and brush them clean, but do not remove the skin or root until after cooking.
I truly believe that healing your body requires more than simply taking a few pills or herbs. I believe it requires a complete overhaul of your body, mind and spirit.
When it was first discovered that I had a thyroid issue, I was automatically put on conventional pharmaceutical thyroid medication by my doctor, and at the time, I felt sooo much better. The swelling in my thyroid went down and the symptoms disappeared. To be honest with you, at the time, I thought that was it. Done and dusted. I was fine.
And then a year later the symptoms all came back. Tenfold!
Did you know that raw organic cacao is the highest plant-based source of iron?
Did you also know that it contains more calcium than cow’s milk?
Say what?!
However, as the iron found in raw organic cacao is non-heme (as is all plant-based iron), you’ll body will get maximum benefit if you combine eating it with vitamin C.
Blackberries. I've not found them to be so plump, sweet and berry like in flavour than the one's I enjoy when in France.
Big, juicy blackberries where the little pips get stuck in your teeth and the juice dribbles down your chin, staining your lips.
So what to do with the extra basic raw chocolate you've just made?
You don't need to be a rocket scientist to know where I'm going with this....yep, add in a blackberry!
I don’t know the facts behind this little statement, but I’m assuming this was before we bastardised raw cacao and processed it into the cocoa we know and consume today. I could be wrong!
What I DO know, however is that this quick, nourishing and clean hot chocolate recipe, IS super good for you and your body.
Wanna know why?
Vitamin A. A fat soluble vitamin, which means it MUST be consumed with fat in order to have optimal absorption.
A vitamin I am sadly deficient in, as revealed by my naturopath.
Vitamin A is essential for our vision, for boosting our immune function and for giving us healthy glowing skin. It is also needed in the production of T3 (thyroid hormone) – which is just one of the many reasons I suffer hypothyroidism symptoms (and perhaps you too?)
Did you know that without this essential vitamin, our thyroid levels can suffer?
Did you also know that there is a strong connection between vitamin A deficiency and hypothyroidism?
I play the love/hate game when it comes to getting test results back. Are you the same?
I love knowing exactly what is happening with my body (especially the why), as it gives me the opportunity to be the true Taurean that I am and run head first into finding a solution.
Sometimes, however it’s like opening a can of worms.
Needless to say, the list that’s as long as my arm received from my recent visit to my Naturopath of all the vitamins and minerals I’m severely deficient in and the list of all the vitamins, minerals and metals my body is inundated with has left me a little overwhelmed, to say the least.
So I’m taking it a step at a time and thought I’d share my finds with you, just in case you too are a little overwhelmed with it all at the moment.
So first up to the plate, is da da daaaaa…….Potassium.
Pecans. Rich in monounsaturated fatty acids, they can help decrease “bad cholesterol” and increases “good cholesterol” levels in the blood.
Seriously. A simple nut can help do this?!
They’re also a wonderful nut to consume for those of us suffering the effects of hypothyroidism, as they’re a rich source of manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
It was inevitable. I knew it, but ignored it.
My new thyroid naturopath recently confirmed it.
It was time to say bye-bye to cow’s milk dairy.
Crapola!
Beetroot has long been hailed as a natural healer for their ability to help lower blood pressure. However, did you know that they have also been traditionally used to treat fever, constipation, bloating and gas?
Did you also know that the greens from beetroot are chock full of calcium, iron and vitamins A and C and should definitely not be overlooked. Simply cook them up just like you would spinach.
COOKBOOK: Nourish
It's no secret that I'm a fan of the cookbook Love Bake Nourish by Amber Rose, so when she released her new book Nourish, in collaboration with 2 of her talented friends, I was first in line.
Nourish is not your typical cookbook as it's split into 3 sections. The first section (I'm being honest) is my favourite as it's filled with gorgeous fresh recipes by Amber. The other 2 sections cover health and nourishment for the mind, body and soul. This book gives tips, tricks, solutions and answers for getting your health back into shape, stilling your mind and just simply maintaining a positive and happy outlook. It's simply stunning.
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My Home For The Holidays !
Christmas + the countryside = one very happy girl!
It really is pretty simple. A house surrounded by bushland (no neighbours please!), Bing Crosby, twinkling Christmas lights and a big bowl of fresh prawns. That's all it takes to make me forget about the working year that's been, allowing my shoulders to drop and the biggest smile to appear permanently on my face.
This is my perfect Christmas, all wrapped up with a big red bow.
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My Christmas Tart !
3 simple words that when said apart, make me smile, but when said together, make me swoon .... Fruit. Mince. Tart.
In my old life, these 3 simple little single syllable words would conjure up so many good memories, making me feel comforted, happy and oh so "Christmassy".
Now, having run away from gluten and sugar, these words when said together do (if I'm being honest) bring up a little feeling of deprivation, but more so bring up feelings of sugar highs and slumps, sleepiness and foggy brain. Not to mention a swollen thyroid! I’m not one to say “never”, but with the knowledge I now have of how sugar affects my body, I just can’t imaging EVER consuming these little tarts that I once held in such high esteem, again.
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Christmas Cake !
Plump, boozy dried fruit, glace cherries and nuts. All the things I loved in the Christmas cakes of my past. The denser and the darker the better. Cake that would (and could) last for months (if I didn't eat it sooner). And cake that stayed moist without the need for refrigeration.
My body and taste buds may no longer be able to tolerate these sweet fruit cakes of my youth, but I still have a need (and a desperate want) for a boozy, spicy and dense sliver of cake to sit proudly and lovingly alongside my cup of tea on Christmas day.
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Avocado + Sweet Potato
Do you ever get a food fetish where all you think, dream and eat is a particular food?
I get it ALL the time, and at the moment my fetish is avocado.
I’m eating it like a machine.
Breakfast, lunch and dinner - there’s no stopping me, and my favourite way of eating it is in this most delightfully, fluffy, light and zingy way….
Food for Thought: Carrots.
Did you know that the second most popular vegetable (after the potato) can help promote beautiful skin? Being super high in Vitamin A and antioxidants, carrots help prevent premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tones. They can also protect us against macular degeneration of the eyes, some cancers and heart disease.
The Vitamin A will also help your liver flush out toxins from the body - which can only be considered a good thing in my book!
Maybe you're a smarty pants and already knew all that...but I bet you didn't know that the nutrition in carrots are encased in tiny little protein sacs that have to be broken for you to gain these benefits (this could be through cooking, grinding, juicing or plain old simple proper chewing).
I cooked AND pureed mine....
Raspberries: Research has shown that these little red rubies can actually help with obesity, regulate your blood sugar levels, keep your digestive system nice and healthy AND help lower your risk of developing chronic disease. Geez....I simply ate them cause I loved the taste of them!
Did you know that just one cup of raspberries gives you a third of your daily intake of fibre, helping to keep you full for longer?
So with all of this information I’ve now put in your head, and the fact that I can tell you for a fact that they taste bloody good – the little recipe that I'm providing you with today is so worth trying.
Buckwheat: Did you know that it's not actually a cereal grain, but is in fact a fruit seed? It's the perfect alternative to those of you who are sensitive to wheat (or other grains containing gluten), and it can also be used as an alternative to rice or as porridge.
It's high level of rutin helps treat high blood pressure, it helps lower blood sugars more slowly than rice or wheat products, and it's brilliant for your digestion by cleaning and strengthening the intestines.
I've been reading quite a bit of information about this little seed lately, which seems to be gaining in popularity, and so with my head full of knowledge and a big bag of the stuff sitting patiently on my counter, I dove right in. It's such an easy ingredient to work with and I find the taste almost nutty like. It's a lot lighter on your tongue than a traditional risotto is, and in turn, a lot lighter in your stomach.
Well, we finally made it. Wow.
The final part of this little 4 part series that I’ve put together to help you (and me!) embrace all of those wonderful nutrient-dense foods that are in abundance all around us and that help us heal.
Get excited people as it’s now time for Part 3 of my little four part series that I’ve put together to help you (and me!) embrace all of those wonderful nutrient-dense foods that are in abundance and that help us heal.
Today’s topic is probably my favourite one of all . . . fat!
It's time for Part 2 of my Healing Foods Series.
A little 4 part series that I’ve put together to help you (and me!) embrace all of those wonderful nutrient-dense foods that are in abundance and help us heal. For those of us living an AIP lifestyle, these are foods that we can still (and should) enjoy daily for their ability to build and improve our health.
I’m sharing with you my 4 top highly nutritious food groups that you can add into your life, starting today. I’ve done all the research. You just need to sit back and enjoy.
Yes, eliminating inflammatory causing foods is a major step, I believe, in our wellness journey when dealing with Autoimmune Disease and gut issues, however embracing nutrient dense foods is just as important.
I’m sharing with you my 4 top nutrient-dense foods that you can add into your life, starting today.
I’ve done all the research. You just need to sit back and enjoy.
Ready for Part 1 ...
Today is all about the final fat-soluble vitamin in my little series - Vitamin K.
Want to know more about why you should get more of this vitamin into your life?
Today it's all about fat-soluble vitamin No. 3
Vitamin E
Along with a quick, simple and absolutely delicious tapenade recipe filled with vitamin E and good fats!
So we recently chatted about fat-soluble vitamin A and how if you want your body to absorb all of the brilliant benefits this vitamin provides, then you had to consume it with fat. Fact!
Today, it's all about vitamin D . . .
One of the main reasons my body is now thriving since embracing fat, I believe, is since I now include a good source of it with every one of my meals, my body’s now able to absorb all those wonderful and essential fat-soluble vitamins that I went for years (even decades) without absorbing. They’re not called fat-soluble vitamins for nothing - and they say nutrient deficiencies can lead to autoimmune disease…..hello Hashimoto’s!!!
Cranberries. Did you know the nutrients found in cranberries have been linked to a lower risk of urinary tract infections, improved immune function and decreased blood pressure?
No wonder they're eaten in abundance at Christmas time!
In my humble opinion, avocados should be crowned King of all foods.
In this little post I share with you:
5 things to know about avocados
4 reasons why to eat avocados
3 things to do with avocados
2 of my favourite avocado recipes
Cinnamon.
A powerful and magical little spice that has been used medicinally around the world for thousands of years.
It’s a spice a adore during the Winter months and thankfully, an approved food on the Autoimmune Protocol (AIP).
Seriously. What can’t this little gem of spice do!
I’m talking all about alkalising foods at the moment.
What the hell are you talking about? I hear you ask . . .
It’s no secret I’m a card carrying fan of bone broth.
New to bone broth yourself, perhaps the Healing Green Broth 30-Day Challenge is just what you're looking for . . .
Today I'm talking Vitamin B12.
A powerhouse of a nutrient that helps to keep our nerve and blood cells healthy and happy. Fending off chronic fatigue and adrenal fatigue, depression and brain fog as well as boosting our mood whilst supporting our memory, heart, skin, hair and digestion.
Sound like you?
Did you know that dairy, it seems, is the second most common food trigger of Hashimoto's (after gluten)?
The more information I gather on the subject, the easier I'm finding it to say adios. One of the things helping me through.....Ghee.
Hazelnuts.
Wondering what so good about them?
Wonder no longer people as I have the answer you’ve been waiting with baited breath for. These little beauties are wonderfully rich in protein, fiber, healthy fats, vitamins and minerals and are brilliant for your heart, nervous system and overall digestive health.
Don’t believe me? Here’s a little snapshot of just how good they are:
Turmeric. A powerful anti-inflammatory and antioxidant containing a mix of manganese, iron, vitamin B6, fiber, copper and potassium.
It's what gives curry both its flavour and yellow colour, but did you know it has also been used for thousands of years to help with numerous health conditions?
Studies suggest that this super root helps with inflammation in our bodies, reduces tumour growth and aids in liver detox. It helps protect our bodies against heavy metal toxicity and can also potentially benefit those of us with autoimmune thyroid conditions as a happy liver is crucial for proper thyroid hormone conversion.
Did you know that our thyroids cannot function without magnesium? It’s something I’m learning a lot about at the moment.
It’s actually responsible for converting the inactive T4 thyroid hormone into the active form of T3, which is extremely important for those of us out there with hypothyroidism. This is what affects our metabolism and is something I’m working on with my naturopath at this very moment, as it’s a depressing sight when you see your weight increasing as if by magic in such a short amount of time.
Celeriac. Have you ever seen a more ugly vegetable? By golly it's delicious though! Probably one of the least used and most under-rated root vegetables, which is such a shame as it has some serious health benefits. It’s high in fiber, potassium, magnesium, and vitamin B6, which help our bodies absorb nutrients, expel waste, improve immunity and maintain our blood sugar levels.
And that's just the tip of the iceberg.
Yes the lovely orange root vegetable may have oodles more vitamin A, vitamin C and fiber than its white cousin - the regular potato, but did you know that sweet potatoes are outstanding for your digestion?
Their high starch content can be easily broken down which is so soothing for our stomach and intestines - ideal for those of us suffering tummy issues (like the horrible bloating I'm currently enjoying due to my hypothyroidism).
In the weeks since 2015 began, I've been delving further into and experimenting with foods that detoxify, help alkalise my body, strengthen my immune system and provide me with much needed energy, and the humble spinach leaf, I've discovered, is just one of those ways. It's also cheap, natural and readily available (unless of course you live close to those wonderful Nonna's baking their spinach and cheese pies, who buy up all of the spinach, which happened to me on the weekend. Doh!).
So my present to your body today......a simple slow cooked dish packed full of this miracle of a vegetable.....
Fennel: You're either a lover or a hater. I'm a devoted lover and have been for a very long time, and as I've been slowly learning about the health benefits of this brilliant veg...I'm even more head over heels in love.
Not only does it help in the relief of indigestion, flatulence and constipation, it's also brilliant in the treatment of anemia.....something that my mum is currently experiencing . Not only is fennel high in iron, but the amino acid (known as histidine) found in fennel helps stimulate the production of hemoglobin.
So from me to you mum....it's cooked and packaged up ready for delivery.....
Watercress.
Did you know that as an anti-inflammatory, watercress is useful for treating eczema, acne and other skin irritations, generally contributing to healthy skin?
It will also give your insides a thorough scrub and polish.
I am an avid lover of Rice Malt Syrup as my sweetener of choice. Something that should come of no surprise if you’ve tried one of my recipes.
However, being on the Autoimmune Protocol, I’ve had do say au revoir to all grains – this includes rice malt syrup. This isn’t a bad thing though, as I get to say a big hello to honey. In particular raw organic honey.....