Monday, 1 October 2012

SOY: the advantages, disadvantages and what you should be cautious about

The soy debate has been going on many years and research is often conflicting or inconclusive. Sure it may seem like an ideal alternative to dairy, however the active components in soy have a strong biochemical affinity for cellular receptors in our body and can heavily influence hormonal processes. These days, there are a wide range of alternative milks to choose from such as coconut, almond, hazelnut, rice and quinoa so there is no need to feel deprived if you choose to avoid both dairy and soy.
There are two types of soy products – unfermented such as most soy milks, soy beans and tofu. Fermented include soy sauce (traditionally made), tempeh, Natto and miso.
So with all the ongoing conflicting evidence, should you choose to include a small amount for the medicinal value? Here is a brief discussion on the pros and cons of soy products to help you decide:

Advantages
Disadvantages
*A convenient alternative way to replace dairy incase of allergy or ethical choices.
*A huge amount of soy foods come from genetically modified soybeans which are linked to allergies, infertility and disease.
*Fermented soy is a great source of Vitamin K2, for optimal bone and cardiovascular health.
*Soy crops are heavily sprayed with toxic and carcinogenic pesticides and herbicides
*Traditional evidence linked to lower incidences of cancer (when soy is used as a CONDIMENT – small portions of fermented soy in moderation)
*Soy beans (the unfermented variety) naturally contain ‘anti-nutrients’ which contribute to various health issues, further discussed below.
*Offers a vegetarian source of amino acids, especially beneficial to a vegetarian or vegan diet.
*Phytates- bind to and prevent absorption of key minerals in the body.
*Goitrogens – interfere with thyroid hormone synthesis and  induces decreased function.
*Trypsin inhibitors – interfere with protein digestion and pancreatic function.
*Phytoestrogens and isoflavones – bioavailable estrogenic compounds that interact with estrogen receptors and block normal estrogen, increases risk for breast cancer.
*Whole cooked soybeans are high in fibre and help promote beneficial intestinal bacteria.
*Soy products are sometimes fortified with vitamins and minerals in a harmful form (vitamin D2 is often unstable and potentially toxic)
*Fresh young soybeans – Edamame, are a great source of vegetarian protein, carbohydrates and fibre.
*The B12 fortified in soy products has poor bioavailability and therefore wouldn’t contribute beneficially to vegan/vegetarian B12 needs.
*Past evidence have found a slight beneficial effect of soy isoflavones on cholesterol profiles, cardiovascular health and reduction of hot flushes however in a recent review, it has been touted as inconclusive evidence.
*Soy products that are chemically altered at high temperature processing such as Textured Vegetable Protein (TVP) and Soy Protein Isolates forms a carcinogenic molecule that should be avoided.

*Soy products may contain heavy metals such as aluminum which is neurotoxic.

*The hormonal compounds in soy can have a major influence on altering women’s menstrual cycles and reproductive function if over consumed.

*The estrogenic compounds in soy may potentially influence male (particularly adolescent) testosterone levels and developmental growth. (studies are relatively inconclusive)


In conclusion, a small amount may not be harmful but choose your soy products wisely – always go organic, non-genetically modified and ideally traditionally fermented but minimally processed in order to reap the rewards.
J Laura

Sunday, 23 September 2012

MYO Iced Tea

Coming in to the warmer months, it is comforting to know you can still enjoy the benefits of herbal tea while cooling down. Tea or tisanes are a flavoursome way to hydrate the body while obtaining the therapeutic benefits depending on the ingredients.

Prepared iced teas from the shop are full of sugar often with less than 1% actual tea extract! the benefits of such drinks are questionable however they taste sweet and are enjoyable.. Just think of the amount of sugar you are consuming by downing one of these. Wouldn't it be better and far more beneficial to make your own and add some honey or stevia extract when needed?

Herbal tea from dried components can be prepared in a coffee plunger or teapot and kept in the refrigerator to which you can add fruit, ice or fresh herbs. 

Some beneficial combinations include:

-Lemongrass and ginger: great for circulation, digestion and invigorating to a tired body.

-Rosehip berries and hibiscus flowers: fruity and full of antioxidants, great for lowering blood pressure and providing a pleasant berry taste without added sugar.

- Green or white tea: although slightly bitter when steeped, they are high in antioxidants and very cooling to the body, they go well with citrus flavours. Fresh lemon will enhance the antioxidant activity.

-Lemon and peppermint: a great digestive tonic for abdominal cramping or indigestion. Adding fresh mint leaves will uplift the taste experience.

-Chai tea with vanilla beans: great for circulation and the cinnamon fixes a sweet craving due to the blood sugar stabilising effect, add a small amount of almond or rice milk for a milkier version.

-Nettle, peppermint and lemongrass: Nettles are a fantastic diuretic for swollen feet, premenstrual fluid retention and help reduce allergies. The peppermint and lemongrass help to enhance the flavour.

-Fennel seeds: a fantastic anti-bloating tea that also helps to ward off sugar cravings

I found Celestial Seasonings brand of fruit based teas an excellent and convenient way to make iced tea - just throw a couple of bags into a plunger, fill with hot water and leave in the refrigerator. The red zinger and fruit sampler are my favourites.

Loose herbs can be found in most health food grocers or tea shops, it's just about exerimenting with your combinations but they really do make a great alternative to cordial, soft drink and supermarket iced teas.






Monday, 17 September 2012

Pre-workout energy cookies

Complex carbohydrates are a great source of energy and are ideally suited before exercise, allow enough time for your body to digest the meal before getting into training. These cookies contain a great mixture of complex carbohydrates, fibre and oats are naturally high in glutamine which can help to repair muscle tissue. There is no added refined sugar to this recipe and a gluten-free option is available if you would like to add quinoa flakes instead of oats and omit the wheat flour.

Energy cookies

(ensure ingredients are organically sourced where possible and non GMO)

3/4 dried dates, chopped finely
2 cups rolled oats
1 cup flaked almonds
1/4 cup finely chopped walnuts
1/4 cup finely chopped glace ginger (optional)
3/4 cup coconut flour
1/4 cup stoneground wholemeal flour or buckwheat flour
2 eggs
1/2 cup ricebran or grapeseed oil
1/2 cup honey


Preheat the oven to 180C, line a tray with baking paper.

Soak the dates in a small amount of boiling water (just covering) for 10 mins then mash with a fork.

Combine the dried ingredients together, add the mashed dates and all the wet ingredients.

Shape the mix into golf-ball sized balls and place on tray, slightly flatten with a fork.

Bake for around 10-15 mins, they are cooked when they are slightly golden brown.

Allow to cook before trying to move them as they are quite crumbly.


Sunday, 26 August 2012

Avoiding HIDDEN sugar

Sugar is recognised as an addictive substance which creates similar biochemical behaviour in the body to drugs, most recent research suggests it is as addictive as cocaine. This is due to the euphoric effect that consumption of sugar has, a release of dopamine and other chemicals in our brain's pleasure centre may be the reason behind the sweet cravings. We all know the consequences of too much sugar in our diet, and unfortunately they are the main killers in society - obesity, Type 2 diabetes, heart disease and cancer. Despite the dangers of too much sugar in the diet, companies will continue to add it to foods not only due to the addictive quality and to enhance the taste but it is a cheap ingredient that adds volume to the product.

It isn't only present in the foods we recognise as sweet but much of the sugar we consume is hidden such as in condiments (sauces, spreads, etc), dairy products and bread. Sugar isn't just listed as 'sugar' either - companies may use other not so common names to trick consumers. Names for sugar include:

  • maltodextrin
  • dextrose
  • syrup
  • corn syrup
  • corn starch
  • wheat syrup
  • fructose
  • cane juice or evaporated cane juice
  • barley malt
  • caramel
  • fruit juice concentrate
  • invert sugar
  • maltose
  • molasses
  • honey
  • agave nectar
Ok so besides added sugars, there are foods that are relatively high in naturally occurring sugar and starch such as bananas, mango, beetroot, carrot and dates. The key with these is to keep consumption in moderation but be aware these foods are also a great source of fibre, vitamins and minerals so should not be shunted completely.

Fructose is a sugar that has received alot of criticism due to the detrimental effects this sugar has on our bodies once it's metabolised - this includes increased fat deposition, liver issues and digestive issues amongst other things. Addition of high fructose corn syrup is a cost-effective way that companies can save money while creating the sweetness they want in their food. However, it is deemed as the major contributor to the obesity epidemic in the US and other countries and many want it banned. We are relatively lucky in Australia that we use primarily cane sugar (due to the abundance of plantations in Queensland) which is lower in fructose - but still dangerous in large amounts!

For more information on fructose and high-fructose corn syrup, follow the link below for an interesting read:

http://www.lef.org/magazine/mag2008/dec2008_Metabolic-Dangers-of-High-Fructose-Corn-Syrup_01.htm

Some tips for healthy sugar consumption:

  • Stick to below the recommended intake as much as possible (Due to no nutritional value, sugar is NOT recommended at all.. however by allowing as little as no more than 100 of discretionary calories to be consumed as sugar, this is a more realistic approach eg about 25g in total)
  • READ food labels to avoid hidden sugar and make your choices wisely
  • The more you eat sugar.. the more you crave it so try to limit your intake to stop the vicious cycle
  • Some herbs such as gymnema, fenugreek and cinnamon will help to reduce high blood sugar and help stop sugar cravings
  • If you eat something sugary, allowing it to be within an hour of intense cardio exercise may reduce the impact it has on blood sugar as it fuels the muscles for energy
  • Consciously reduce adding sugar to meals e.g. oats/porridge in the morning - add stewed fruit or some stevia for sweetness, don't add sugar to your morning coffee and you'll soon develop a more sensitive palate for detecting sweetness in foods.



    

 

Thursday, 5 July 2012

Immune support this winter - think D!

Vitamin D is essential for modulating your immune system - to prevent HYPERACTIVITY (preventing allergic reactions such as sinusitis, hayfever and asthma) and also to help STIMULATE your PROTECTIVE immune cells - to ward of virus and bacterial infections. Despite the loads of sunshine we receive in Queensland, we are still a vitamin D deficient society possibly due to being overly 'sun safe'. Therefore supplementation may be warranted - 1000 - 2000 I.U. per day is usually sufficient however individuals will vary due to factors such as melanin content of skin, sun exposure and cholesterol levels. Vitamin D levels can be checked by your doctor and may be the key as to why you are suffering from constant recurrent infections or bogged down by allergies!!

Sunday, 29 April 2012

detoxify the mind clutter!

A friend and I have embarked on a detoxification program which I like to do at the start of a new season, to symbolise a fresh start and a clean slate. We all have varying degrees of toxicity in our life - both physically and mentally. We can't expect our body's to get rid of unwanted waste and toxins if we don't engage in some kind of psychological expulsion of negative thought patterns, stress and mind chatter.

A key part of my own personal detoxification program is to mentally expel my stress and speak out my positive affirmations. For example, closing down your mind for just 10 minutes per day and imagining with every breath, you are breathing out negativity, stress, anger, etc. One positive affirmation may be that you will be more patient with people today and be an active listener.

So in addition to the dietary restrictions and chugging down various powders, liquids and tablets, any detoxification should always have an element of addressing the mental aspect. The benefits of this are endless and you will feel more connected to your body, more grounded and it allows your physical body to do what you want it to.     

Thursday, 26 April 2012

forgetful? fatigued? low mood? think B12..

Vitamin B12 is a key nutrient for DNA synthesis, red blood cell production, neurotransmitter release and maintenence of the myelin sheaths of nerve cells. Deficiency has been linked to depression and anxiety, higher risk of Alzheimer's disease and dementia, cardiovascular disease risk and more. This essential B vitamin is unique to the others as it is stored in the body, however it is also one of the hardest for our body to absorb as it can have interferring factors. This includes medications such as proton-pump inhibitors (oesophageal reflux medication), low stomach acid production, a vegan or diet low in animal foods, suffer from bowel inflammation such as Coeliac's disease, Crohn's disease or Ulcerative colitis.

Tips on avoiding a low vitamin B12 levels:

  • Include quality animal foods into your diet such as lean meats (grain-fed and organic preferably), organic eggs, probiotic yoghurt (cow's, goat's or sheep's milk). My personal preference is to avoid cow's milk and hard cheeses as it is very mucous forming to the body.

  • Include fermented soy products such as tempeh and miso soup and sauerkraut (a fermented cabbage product) - although alone they aren't a sufficient source of bioavailable B12 but still contribute to your levels. Other vegetarian foods that may be a source include seaweeds such as dulse and spirulina as well as nutritional yeast.

  • Again include fermented foods or supplement with a probiotic powder or capsule due to the beneficial bacteria which may contribute to intestinal cellular uptake (absorption) of B12.

  • Ensure sufficient stomach acidity during meals by not consuming large amounts of fluids before/during your meal. Stomach acid should be a pH of around 2 (highly acidic!) in order for pepsin (an enzyme) to breakdown protein-bound vitamin B12 and continue a cascade of events that lead to vitamin B12 absorption.

  • See your practitioner to address any inflammatory gastrointestinal disorders such as gastritis, Coeliac's disease, ulceration or inflammatory bowel disease in order to reduce malnutrition of B12 or any other nutrients. Additionally, a strategy (working alongside your general practitioner) to avoid taking medications that may inhibit your B12 absorption is encouraged.

  • If choosing to supplement, 1000mcg is a recommended daily dose however this depends on your B12 status. Sublingual tablets are available which are chewed or sucked and are absorbed via the vessels under the tongue therefore bypass poor intestinal absorption. Injections are also another method however be aware of preservatives and potential heavy metals that may be within the injectable fluid, individuals often want to avoid putting that directly into the bloodstream.

If you are concerned with your vitamin B12 status, before supplementation a simple blood test that assessing B12 deficiency can be arranged through your Naturopath or doctor. However the standard test (serum B12) is not a definitive marker, a newly discovered carrier of B12 is more accurate at ascertaining the levels and can be organised through the appropriate pathology lab.  If you require a consultation, ph. 0421323888 or email lauraboersma@live.com.au.

Laura



Monday, 23 April 2012

functional gastrointestinal disorders

Bloating, discomfort, abdominal distention, pain, flatulence, irregular bowel motions, increased bowel frequency and nausea are all symptoms that are indicative of an underlying gastrointestinal issue however this doesn't always mean it is a physical one. It is common for individuals to experience these symptoms for years without getting a proper diagnosis and this may be because it is associated with an underlying nervous system component. This includes psychological stress, anxiety, depression and may stem from a past traumatic incident. I cannot emphasise the importance of preserving and nurturing your mental wellbeing as manifestations of stress can cause tremendous grief on a day to day basis, especially in regards to gastrointestinal conditions. Everyone should have a stress management program that suits them such as gentle exercise, meditation, holidaying! or maybe professional help such as Cognitive Behavioural Therapy from an appropriate specialist. Incorporating simple measures to address the physical symptoms such as drinking fennel or chamomile tea or a herbal preparation such as Iberogast drops can make life alot easier. Nutrients and herbs for the nervous system can be prescribed by your Naturopath :-) discussing these issues with a healthcare professional is extremely beneficial to work out a tailored program to suit you.

Laura

Sunday, 22 April 2012

Black bean chocolate cake

Not your typical chocolate cake however it has a dense texture and is a healthy alternative, it is gluten and dairy free and because you're using the whole cooked bean, it is high in soluble fibre and minerals. 



Ingredients:

  • 450g cooked black beans (AKA turtle beans, can use canned)
  • 1 banana
  • 3 eggs (free range, organic preferred)
  • 1/2 cup raw cacao powder
  • 3 tbs of ricebran or grapeseed oil
  • 1/8 tsp salt (preferably Himalayan sea salt)
  • 1 1/2 tsp each of baking powder and baking soda
  • 1/3 cup rapadura sugar or organic honey

Directions:

This is the easy part.. just whizz everything in a food processor until smooth consistency and pour into a greased/lined rectangular pan.

Bake on 180C until cooked through (about 20-30 mins) - test by pressing and seeing if it bounces back.

I also choose to put an icing on consisting of 1/4 cup coconut oil, 1 tbsp cacao powder and stevia - melt in a pan and pour over the cake in the tin, it keeps the cake moist.

Laura's San Choy Bao

(serves 4)


Ingredients:
• 8 lettuce leaves (trimmed into cups)
• 1 finely chopped onion
• 2 finely diced carrots
• 1 red chilli finely diced (leave seeds for extra spice)
• 2 tsps minced garlic
• 1 tbsp minced ginger
• 3 Tbsp Tamari**
• 3 Tbsp Oyster Sauce (gluten and preservative free)
• 300g lean organic chicken or pork mince
• 100g vermicelli rice noodles
• 1 tbsp Spring onion finely sliced
• 1 tbsp coriander leaves finely chopped
• Lime wedges (optional)
• 2 tbsp fresh dry roasted peanuts, crushed
• Black pepper
• Coconut oil (to fry)


1. Prepare lettuce – peel each leaf off slowly to leave bowl shape, trim the ragged edges and put aside (keep them in the fridge while preparing other ingredients to keep crisp).

2. In a bowl, poor boiling water over vermicelli noodles, put a plate over the bowl and stand until noodles are cooked (should only take a few minutes), drain away water and put aside.

3. Heat a small amount of coconut oil in a pan, add onion, garlic, ginger, chilli and mince and stir fry until meat has changed colour – about a minute.

4. Add tamari and oyster sauces, pepper, carrot and 1 tbsp water. Cover and cook for two minutes.

5. Turn the heat low and toss through the vermicelli noodles until all coated with sauce.

6. Put a small amount of the meat and noodle mix into eat lettuce cup, top with coriander, peanuts and lime. Enjoy!

**Tamari is gluten-free soy sauce, cooked in the traditional way. It has a very similar taste to soy and adds saltiness to the dish.
**Also works well with tofu as a vegetarian option, bean sprouts can be added for extra freshness and crunch

Adzuki Bean and Pumpkin patties

Ingredients

1 cup dried adzuki beans, soaked for at least 8 hours
1/4 kent pumpkin, roasted with skin on
1 tbsp chives
1/4 tsp ground coriander
1/4 tsp ground cumin
1/4 tsp ground turmeric
1/2 tsp minced garlic
coconut flour (as much required to soak up excess moisture)


1. Rinse adzuki beans well after soaking, place in large pot covered with twice as much water. Bring to the boil and simmer until the beans are soft. Let them cool.

2. Place cool roasted pumpkin and all other ingredients (beside coconut flour) into a large mixing bowel, I use a potato masher to mix everything in together. Drain the adzuki beans well and add to the pumpkin mixture, it might be easier to add them in batches and use the potato masher again to squish it altogether.

3. At this stage, the consistency should be similar to mashed potato (perhaps a little chunker), coconut flour can be sprinkled to ensure the mixture can be easily formed into patties.

4. Use around two tablespoons of mixture per patty, put the patties on a tray with baking paper and leave in the fridge for half an hour.

5. Dry fry or in a little coconut oil the patties until slightly brown on each side then finish off in 180C oven for 10-15 minutes.

Tastes yum served with salad and some spicy sauce.. enjoy!

Thai pumpkin soup recipe

Apart from being tasty, this soup has nutritional benefits such as a great source of betacarotene for immune and eye health, enjoy!

Ingredients
·         One small Jap or Kent pumpkin, chopped into 4cm cubes (skin on but washed thoroughly)
·         2 cloves of garlic
·         2 carrots, finely diced
·         1 brown onion finely diced
·         2 stalks of celery finely diced
·         1 tsp  each of ground cumin, ground coriander
·         2 tsp of ground turmeric
·         1 tbsp of red curry paste
·         1 large can of coconut cream
·         Filtered water (enough to cover the pumpkin)
·         Fresh coriander leaves to serve

1. Fry the curry paste, onion, garlic, carrots, onion and celery with the spices in a heavy based pot on a medium heat with a small amount of coconut oil.
2. After the onions are slightly softened and the spices are fragrant, add the pumpkin and coat with the mixture, heat for a couple of minutes.
3. Cover with filtered water and bring the boil, then turn the heat down low to a gentle simmer and cover.
4. Check in about 20 minutes, the pumpkin should have softened. Use a whisk wand to puree the soup to a consistency of your liking, smooth is ideal. Stir through the coconut cream and garnish with coriander.

Thursday, 22 March 2012

What’s in a healthy breakfast?



Breakfast can be suited to anyone’s individual needs which means you should never miss out on the nutritional benefits, even when you’re time poor. This very first meal of the day is breaking your fast from throughout the night, as well as beginning your busy day, therefore must be nutritionally adequate. You may want to start waking up your digestive system with a glass of warm water and lemon juice to kickstart your thyroid and get your digestive juices flowing.
Having a variety from day to day may ensure you’re getting a wide variety of nutrients – for example: eggs one morning and wholegrain cereal the next. Some days you may want to have a protein smoothie instead if you have had a hard training session.
Here are my top tips for breakfast:
·         Have a balanced meal – include good quality protein as a large component such as eggs or yoghurt or a protein powder or plant based proteins such as quinoa. This will ensure you don’t have an afternoon energy crash which makes you reach for sweets or stimulants!

·          Include carbohydrates with a low glycaemic index – avoid sugary cereals (such as toasted mueslis, processed cereals), avoid white bread, avoid lots of fruit and avoid sugary spreads such as jams, marmalade or chocolate spread. Instead choose whole rolled oats or steel cut oats (best cooked with 1 tsp coconut oil.. yum). Better options are sprouted or rye bread, sourdough or at least a wholegrain variety.  Check out my bircher muesli recipe below or look at purchasing a good quality seed mix such as Pura Veda.

·         So what about fats..  good ones that is! they can be included in many ways in the morning for example: avocado with your eggs, flaxseed oil drizzled over your yoghurt, Almond or Cashew spread on your bread, chia or hemp seeds in your smoothie or coconut oil in your oats. The key is to limit your portion – stick to the recommended serving but INCLUDE them and don’t be ‘fat phobic’ because they will satisfy your hunger and make sure you don’t reach for a 10am chocolate muffin or brownie!!

·          Don’t be afraid to go out and enjoy a cafĂ© style breakfast and ENJOY it.. just have it in moderation, relax, eat slowly and have good company you can laugh with.

·         As far as beverages go, I do enjoy a morning green tea or coffee (organic of course..) but try and have it away from your meals as components from these drinks can bind to and excrete key minerals such as iron and calcium from your meals. 

·         Be careful with portion size – have two eggs on one slice of bread instead of two slices, fill your plate with vegetables instead (e.g. spinach, mushrooms or tomatoes), have half a portion of your normal muesli and add puffed buckwheat or puffed millet instead.

For two great brekky recipes: Click below or the links on the right hand side of the page

http://thewellnessdiary.blogspot.com.au/p/bircher-muesli.html

http://thewellnessdiary.blogspot.com.au/p/banana-choc-power-smoothie.html

Sunday, 11 March 2012

Thai food obsession

Thai is one of my favourite cuisines not just because it's tasty but because it's so easy to make a healthy Thai-inspired dish. They use alot of fresh vegetables, lean meats and an abundance of fresh and interesting herbs. I especially love the subtle but powerful influence that Kaffir lime leaves have. Culinary herbs are very therapeutic due to the antimicrobial properties - this includes coriander and basil. They help to eradicate intestinal parasites and bad bacteria and are beneficial to the immune system. A good investment is an authentic Thai cookbook, it also educates on healthy cooking techniques such as poaching and steaming. I hope you enjoy my recipe of San Choy Bao (slightly deviated from the authentic recipe..)

Laura

Tuesday, 6 March 2012

Mindful eating

Just a little thought for the day on mindful eating - a concept based on the principle of encompassing inner wisdom when choosing what to eat, how you're eating and how the food is prepared. By having this mental awareness of how the food is nourishing your body, the energetics that accompany the food and being aware of hunger and satiety, it supports your physical digestion and assimilation of the food.

Think of two scenarios - one where you are in a rush, you whip up something quick and unsubstantial like processed cereal and milk and scoff it down while on the phone or trying to get ready for work - all while the thoughts of meetings, deadlines and errands to run for the day are clouding your mind. Then think of when you allowed time to prepare for a few minutes a more nurturing meal - maybe some sourdough bread with hummous and sliced tomato or eggs and avocado, your senses take in the smells and sight of such fresh and delicious food, then you sit down to eat, no distractions and relax, chew your food thoroughly and enjoy every mouthful. How do you think your digestive system is responding in these two scenarios?

It is not surprising that many symptoms of bloatedness, excessive hunger, burping, abdominal discomfort and reflux start can be solved with eating behaviour. So take the time to relax, enjoy your meal and gauge when your body is telling you you're full and content.

Laura
  

Sunday, 26 February 2012

De-stress to avoid Disease

Stress is a MAJOR contributor to chronic diseases so it is crucial for you to discover your own stress management techniques. I have offered a few suggestions but other things include improving your organisational skills in your life, writing lists or simply writing things down on paper to get constant thoughts about work or your personal life out of your head. Everyone is individual so some may reduce stress through engaging in hardcore physical exercise or extreme sports or maybe you're the type of person who prefers a more relaxed practice such as yoga and meditation. Either way, finding what works for you can reduce your incidence of disease and ill-health and promote longevity!!

Laura

Sunday, 12 February 2012

Diet is a dirty word

I really despise the word 'diet' mainly because it is associated with deprivation and leads to unsustainable weight loss and unnecessary stress! Healthy eating and weight loss should be a lifestyle choice, a slow but steady transition into making conscious food choices while having treats and enjoying them... guilt-free eating!

So my latest page is discussing various sweeteners commonly found in 'diet' or 'sugar-free' foods. It is open to interpretation and incorporating these foods into your life is a personal choice, I understand the logic if you were someone who is was eating a Mars bar a day and now you've replaced it with a protein bar. However, be mindful and informed of what you're eating and make healthy eating habits a way of life.

Laura 

Monday, 6 February 2012

ENERGY!!!

Low energy is becoming more and more common as we all lead hectic lifestyles and are affected by stress. I've just posted a page on how to avoid energy slumps and they are simple but effective! Most of them can be considered as common sense but how many of us stop to actually do it?? If you're young, there's no reason why you shouldn't be bouncing off the walls!

Laura 

Saturday, 28 January 2012

RECIPES

It's the beginning of 2012 and what a great time to start incorporating more healthy cooking and eating into your lifestyle!!

Please follow the links to the right hand of the page to view various recipes I am adding as well as other useful and insightful commentary.

Laura