Coconut Water

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A few key nutrients in Coconut Water include Lauric acid, Chloride, and Iron, as well as important electrolytes such as Potassium, Magnesium, Calcium, Sodium, and Phosphorous. In fact, the potassium content in Coconut Water is close to twice the amount in a banana. A healthy balance of electrolytes is important for the optimal health of our muscular, cardiovascular, nervous and immune systems, as well as to help with the absorption and balance of the body’s internal fluids.

Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of Coconut Water may help with a number of minor to severe health conditions.

This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Other conditions that it has been found to be effective at treating include stomach flu, dysentery, indigestion, constipation, intestinal worms, urinary abnormalities, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.

Coconut water is a natural electrolyte and isotonic beverage, which help increase the body’s metabolism. Therefore, it can greatly benefit people who are struggling with weight issues.



Maca Powder

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Maca is a divine, delicious raw powdered organic food that is a top choice for any woman or man! It has a kind of malty taste and comes usually in a powered organic raw state. It benefits Energy levels and gives an abundant dose of protein and calcium to assist and support the endocrine system, breastfeeding, pregnancy and the immune system. Maca is well known for its energising and libido enhancing powers. This amazing superfood Maca is a root vegetable that grows in peru in the Andes. It is special as it can grow at such a high altitude, up to 14,000 feet above sea level.

Maca is an adaptogen which means that it supports the body wherever it is most needed and it does this without harmful side effects. The Peruvians eat it as a main part of their diet it is known to increase libido naturally and really helps with fertility issues and egg health.

Maca can increase athletic performance and benefits anyone looking for optimum natural health and is also very beneficial for depression & chronic fatigue syndromes. It is a top nutritious food containing high amounts of vitamins, minerals, enzymes and all the essential amino acids (so often hard to obtain from a single non-flesh food – hence the greatness of this one!).

The amino acid content of this plant gives it an average bio available protein content of around 14% of the entire weight of the plant – that is impressive.

Maca contains loads of minerals with very high levels of bio available calcium (especially lovely hey!). Maca also contains trace amounts of the hard to find vitamin B12 (however its not all you need!).

Please note that Maca MUST be eaten with care! Start with a tiny amount and GRADUALLY increase your levels over weeks and months. Take maca as a drink or in a smoothie, and it goes very well with mesquite and cacao too. It could be that symptoms worsen before getting better when taking maca, which is why starting with small amounts is advised first and then gradually increased. Try and buy raw and organic maca if you can! It is totally worth it. This is a superfood that can totally change your menstrual problems when taken with care and under guidance!

If you are receiving treatment for any hormonal issues or you are pregnant or breastfeeding, there are certain contraindications for Maca. Maca affects the hormonal system so we recommend you consult me or a practitioner before use.

The extraordinary health benefits of Maca are due to the way it promotes optimal functioning of the hypothalamus and pituitary master glands. Maca contains unique alkaloids that stimulate the master glands, which in turn improves the overall functioning of the endocrine system, also balances and optimizes the functioning of the adrenal glands, the thyroid and the pancreas.

Traditionally, native medicine practitioners and herbalists have recommended maca for:

  • Treating menopausal symptoms, such as hot flashes, vaginal dryness, and depression, as an alternative to hormone replacement therapy [HRT]
  • Stimulating and regulating the endocrine system
  • Regulating and normalising menstrual cycles
  • Stimulating fertility in both men and women
  • Supporting the immune system
  • Increasing energy, stamina and endurance, reducing chronic fatigue
  • Enhancing libido, treating impotence
  • Revitalising seniors, mentally and physically.

Serving Size 5g

  Per Serve Per 100g
Energy 70.5kj 1411kj
Protein 0.7g 14g
Fat, total <1g <1.02g
– saturated <1g <1g
Carbohydrate-total 3.47g 69.4g
– sugars 1.56g 31.3g
Sodium 1.95mg 39mg


Legumes

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Soaking nuts, seeds, legumes and grains

Nutritional inhibitors and toxic substances such as: enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens are found in nuts grains and seeds, can be minimized or eliminated by soaking them.

Completely all grains contain phytic acid in the outer layer or bran, this can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. Phytic acid inhibits enzymes needed for our digestion. If we reduce or eliminate phytic acid, those enzymes will be more available to our bodies. This could be one important factor why soaking increases digestibility.

Phytic acid is reduced through soaking, fermenting or sprouting, but also; it makes the protein and other components of grains or legumes more digestible. So not only would you get more benefit from your food (such as more protein), but it could be easier on your digestion as well. When soaked, your body doesn’t have to work as hard at digesting. It is ideal to soak brown rice too as it is naturally low in phytase (the enzyme that breaks down phytic acid) and will be less denser and easily digested.

Importance of soaking~

  1. To remove or reduce phytic acid.
  2. To remove or reduce tannins.
  3. To neutralize the enzyme inhibitors.
  4. To encourage the production of beneficial enzymes.
  5. To increase the amounts of vitamins, especially B vitamins.
  6. To break down gluten and make digestion easier.
  7. To make the proteins more readily available for absorption.
  8. To prevent mineral deficiencies and bone loss.
  9. To help neutralize toxins in the colon and keep the colon clean.
  10. To prevent many health diseases and conditions.

Basic Quinoa (Soaked)

2 cups of quinoa
2 cups of warm filtered water
2 tablespoons of kombucha, lemon juice or raw apple cider
2 cups of filtered water
1 teaspoon unrefined salt
1. In a glass or non-reactive bowl, place the quinoa and first two cups of warm filtered water and 2 tablespoons of the live cultured, acidic addition. Cover and place in a warm place for 12-24 hours. You can soak longer then this, which is especially helpful for those with digestive issues. Just make sure you change the soaking water every 6-12 hours.

2. When you are ready to cook the quinoa, strain the quinoa in a fine sieve and rinse well, until the water runs clear. Make sure you thoroughly rinse the quinoa, otherwise it can be bitter.

3. Add to a medium pot with the last two cups of water and salt. Bring to a boil, turn down to low, cover, and cook for about 12-15 minutes. Let cool for 5 minutes. Serve.

*This recipe is a good example of how to soak any whole grains. Quinoa needs to be rinsed thoroughly to remove the bitter tasting saponins.

Buckwheat

One of the easiest foods to sprout is buckwheat. Buckwheat becomes packed with live enzymes and vital nutrients when sprouted.

Sprouted buckwheat is an amazing food because it tastes like a grain but is actually gluten and wheat free and not a grain at all. It contains all eight essential amino acids, making it one of the most complete sources of protein on the planet. This makes it perfect for diabetics and those who want to cut down on their sugary carbohydrates and to balance their blood sugar levels. It is also known to cleanse the colon, alkalizes the body, lowers high blood pressure and is wonderful for those who suffer from varicose veins or any hardening of the arteries as it is high in rutin, (a bioflavonoid and powerful capillary wall strengthener). It is high in vitamins A, B, C and E, calcium, iron, magnesium, manganese, selenium. niacin, phosphorus, potassium and CoQ10!

This wonderful healing food is also rich in lecithin, making it a wonderful cholesterol balancer because lecithin soaks up “bad” cholesterol and prevents it from being absorbed. Lecithin neutralizes toxins and purifies the lymphatic system, taking some of the load off of the liver.

Sprouted buckwheat is also a brain boosting super food. 28% of the brain is actually made up of lecithin. Research suggests that regularly consuming foods rich in lecithin may actually prevent anxiety, depression, brain fog, mental fatigue and generally make the brain sharper and clearer.

Buckwheat is high in iron so it is a good blood builder. It also prevents osteoporosis because of its high boron and calcium levels.

Soaking Instructions (using hulled groats, we soak them and then eat the groats)

These are hulled Buckwheat. The word Groat literally means “a hulled seed”. They are one of the quickest sprouts around – soak them for 20-30 minutes, rinse a few times and you have sprouts in about 36-48 hours, or just Soak them and eat them.
Buckwheat Groats are nutty, plump and extremely tender. They make a great snack, and a phenomenal, live Breakfast Cereal! Yum!

This is great to do a big batch and then can use as rice alternative, or make my favourite buckwheat porridge!

Sprouting Instructions (to produce buckwheat sprouts)
Yields approximately 1 Cup of Sprouts

  • Put 2/3 Cup of seed into a bowl or into your Sprouter. Add 2-3 times as much cool water. Mix seeds up to assure even water contact for all. Allow seeds to Soak for 20 – 60 minutes. Note: Groats take up all the water they need quickly, that is why their soak time is so short. They get waterlogged if soaked too long, and will never sprout – so -Don’t over-soak!
  • Empty the seeds into your sprouter if necessary. Drain off the soak water. Rinse thoroughly with cool (60-70°) water. Note: Groats create the starchiest water on Earth – it is amazingly thick! They won’t sprout too well unless you get rid of it – so Rinse and Rinse and Rinse until the water runs clear. It can take a little while – but don’t skimp.
  • Every Rinse is the same with Groats: Rinse and Rinse and Rinse until the water runs clear.
  • Drain thoroughly. Set anywhere out of direct sunlight and at room temperature (70° is optimal) between Rinses.
  • Rinse and Drain again in 4-8 hours. We like our sprouts small so we stop whenever they have the tiny tails we seek.
  • Your sprouts are done 8-12 hours after your final rinse. Be sure to Drain them as thoroughly as possible after that final rinse.

When I make buckwheat sprouts, I try to use a handful with every meal to increase enzymatic activity. They will assist in the digestion of that meal, AND they are delicious through salads or with a drizzle of olive oil and lemon.

General beans and legumes

Cooking tips

Soak legumes for at least 5-6 hours or over night. After soaking, rinse and add to a pot. Cover with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

*Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they can make the beans tough and slow the cooking process.

*Beans are done when they can be easily mashed between two fingers or with a fork.

*To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.

*About 500grams of dried beans yields about 5 or 6 cups cooked beans.



Benefits of Alkalizing

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Benefits of Alkalizing Our Bodies


Alkalizing the body is actually a key step to promoting overall health.

Acidity has been linked to pain, excess weight and many other health issues. Fortunately, making your body more lkaline (the opposite of acidic) is easy. Here are 10 ways to alkalize your body for more energy and vitality:

1. Drink pure alkaline water, and lots of it! (P.S. Avoid: coffee, black tea and sodas. – These drinks are highly acidic and do not count towards your daily water intake)

2. Start your day with a large glass of water with the juice of a whole, freshly-squeezed lemon. While lemons may seem acidic, they have the opposite effect on your body as it metabolizes them.

3. Eat your greens and veggies, veggies and more veggies! Veggies are whole foods minus the extreme sugars that feed disease, and are packed with nutrients and alive enzymes!! Aim for a large green salad with every meal possible-without the cheese and croutons! Greens are among the best sources of alkaline minerals, like calcium and magnesium. Snacking on fresh, alive, enzyme rich vegetables everyday is a must!

4. Switch from cow’s milk, to almond, oat or rice milk. Cows milk has been shown to produce an abundance of mucous in the human body. I would never recommend soy (stay clear)!

5. Snack on raw, unsalted nuts and seeds (preferably soaked and activated ). Almonds are packed with natural alkaline minerals like calcium and magnesium, which help to balance out acidity while balancing blood sugar.

6. Go for a brisk walk or some other exercise. Exercise and breathing techniques assist in moving acidic waste products so your body can better eliminate them. Your lungs detox 70% of our toxins!

7. Eliminate consumption of red meat, pork, lamb…substitute chicken, turkey or fresh fish in small quantities. Red meats, pork and lamb are highly acidic and have a very low water content, not to mention being hard on the digestive system.

8. Minimize/Avoid processed and refined foods. That means anything made with white flour and white sugar or food coloring. Our bodies were not designed to digest these chemicals and so it must do one of three things: 1. Eliminate them (if you are not hydrating properly this is very hard to do) or 2. Neutralize them by pulling alkaline buffers where it can – like from your bones leaching calcium, or from your blood, leaching iron. Or: 3. Park them away (in fat cells). Bottom line here – stay away from processed food as much as possible, (anything in a packet/ can/ tin) If it wasn’t here 90 years ago.. don’t eat it!!!

9. Drink a top quality super green supplement. Organic super greens are known to be some of the most nutrient dense foods on the planet. They infuse the body with easily absorbed vitamins, minerals, amino acids chlorophyll, enzymes, phytonutrients and alkaline salts that help neutralize acids in the blood and tissues.

10. Reduce stress daily by adding yoga, tai chi, meditation, and proper breathing. An additional factor that adds to acidosis (acidic bodies) is stress.

bacteria & disease, especially cancer cells, cannot thrive in an alkaline body



Cacaobenefits

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Cacao Benefits


Cacao is the seed of a fruit of an Amazonian tree that was brought to Central America during or before the time of the Olmecs (ancient pre-Columbian people).

Cacao is known as “The Food of the Gods and Goddesses” and if you eat it in its raw and natural state you really feel the benefits & will know why it really is a superfood!

Cacao nibs and Cacao Powder contain no sugar and have between 12 and 50% fat depending on their variety, type and growth conditions. Raw cacao is high in Magnesium, iron, chromium, tryptophan and antioxidants, and as we are a magnesium deficient population now this makes this a real superfood (magnesium is the most deficient major mineral on the Standard UK Diet (SUKD); over 80% of us are chronically deficient in Magnesium).

Cacao seems to be the number one source of magnesium of any food. Maybe that’s why we women crave it so much during and around our periods – Nature works in wonderful ways doesn’t it!!

Magnesium is associated with balanced brain chemistry, strong bones, and happiness – often known as the happy mineral!

What is hard to believe is that raw cacao is actually a poor source of caffeine. A typical sample of cacao nibs or cacao beans will only have less than 1/20th of the caffeine present in coffee.

In February 2008, Dr Gabriel Cousens (a big rawist), discovered in tests on healthy people that cacao does not elevate blood sugar in the same way as a caffeine containing food or beverage does. In fact he found that cacao has less of an effect on blood sugar than nearly any other food!

On top of all that, Cacao is also very high in the beauty mineral sulfur. Sulfur is known for assisting in the growth of strong nails, hair, beautiful and shiny skin, and a clean liver and pancreas! All in all nothing wrong with that then!

Kristy litis e-kristylitis@gmail.com.au



Bowel Health

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The low down on Gut Health-

We are what we absorb!

Having irregular bowels and digestive imbalances is such a huge problem that is becoming more common amongst Australians. I see and hear it almost every day, somebody discussing digestive disturbances or a symptom that is caused by an impaired digestive system. There are so many diseases & conditions that research is now linking back to gut health. The problem is, I don’t think the majority of people understand the importance of a healthy digestive system. Many individuals rely on laxatives & enemas, or think that bloating, diarrhea, constipation, flatulence, heartburn and burping is ‘normal’. I was one of these individuals growing up.

At least 60% of our immune system is in our gut and approximately 80% of disease is caused by impaired digestive function. Every tissue in our bodies are fed by our blood, which is supplied by our intestinal system. If our intestines become dirty, the blood becomes dirty and then so does our organs, tissues and cells… Can you see where I am going with this one?

Some common causes of poor digestion-

1- Dehydration: We lose water from our bodies everyday through urination, sweat, body processes, bowel motions and cellular movement. It is crucial for us to replace this water. For normal physiological and digestive processes to occur, we need an adequate amount to be consumed every day. I recommend at LEAST half our body weight per day (kilograms x 0.033= how much WATER to drink in litres). This does not mean sugary, caffeinated beverages!

2- Toxicity: Another cause of sluggish digestion is due to a toxic bowel. Everything we put in our mouths affects our stomach, small intestine and colon. When these substances and their by-products are toxic, they go on to damage our intestinal walls and cells and intoxicate our blood streams. Toxicity can be caused by numerous amounts of culprits; processed refined food consumption, low fibre foods, tap water, food allergies, caffeine, drug use, environmental toxins and so on. The catch 22 is then how these toxins can initiate a whole other side of gastrointestinal disturbances such as; low production of hydrochloric acid and enzyme production, imbalanced intestinal pH, bacterial overgrowth and parasites, imbalance of gut flora and leaky gut syndrome. French researchers Jean Robert Rapin and Nicolas Wiernsperger sought to raise awareness of the significance of intestinal permeability in disease among the medical and scientific communities. Their 2010 research publication reviews published literature on intestinal permeability and identifies examples of pathological consequences of intestinal barrier function. It draws attention to the significant impact of increased intestinal permeability and disease.

3- Stress: Stress of all kinds, physical, emotional and mental are primary causes of poor digestion. Stress disrupts digestion by activating our parasympathetic nervous system (fight or flight response), which leads to a decrease in our digestive processes. Our survival mechanisms divert all energy, blood, oxygen and enzymes away from our digestive organs (its not a main priority in this moment), to other areas of the body. In addition to emotional stressors such as anxiety, anger, fear and physical stressors such as infections, trauma, injuries and surgery, these all have a significant effect on digestive efficacy.

4- Exercise & Eating Habits: Regular activity assists in keeping bowels healthy and flowing, aiding digestion and peristalsis. People who do not move enough tend to get constipated. Certain eating habits can impact our digestive systems and we may be totally unaware of the effects. It is important to take the time to sit and enjoy a meal without feeling rushed, stressed or having too many stimulants occurring, along with chewing your food properly; parasites and detrimental bacteria love undigested proteins and sugars. Food combining can also play a fundamental role on digestion. Fruits should be eaten alone since they are high in enzymes and only take a short period to travel through our systems. When eaten with a dense meal, that requires longer transit time, the fruit will ferment and cause gastric distress. Combining proteins, with high starches also has an impact.

Over time, digestion will become progressively challenged. It is important to start listening to your body and being mindful of what is entering one end and not being excreted at the other. We are what we eat….we are what we don’t excrete!

Checklist~

o   Don’t watch the news or tv whilst you eat. Any excitement, emotion can shut down that digestive system!

o   Chew your food until it is liquefied

o   Drink 1-2 glasses of water 15 minutes before your meal (not with your meal), and avoid consuming too much liquid with meals. Stay hydrated during the day (at least half your body weight needs to be consumed of water remember?).

o   Eat as much minimally processed whole foods as possible

o   Eat smaller meals where possible, it takes the strain and overload off the digestive system

o   Whenever possible, start your meal with live foods (for enzyme support) such as bitter leafy greens, fresh sprouts, sauerkraut or kefir.

o   Avoid dehydrated, dead foods where possible.

o   Avoid alcohol and sugary substances before and during meals. Elevating blood sugar levels can produce an insulin surge causing hormonal disturbances.

o   Avoid processed foods and foods that are nutrient and enzyme deficient.

o   Get moving, regular exercise at least 20 minutes per day



Mesquite Powder

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Mesquite Powder


Mesquite Meal powder is a scrummy yummy top superfood that is excellent for weight loss and blood sugar issues.

Raw Organic Mesquite Meal is an excellent source of protein along with containing high quantities of calcium, magnesium, potassium, iron and zinc, it is also rich in the amino acid lysine as well. Its low GI of 25 helps maintain stable blood sugar levels.

Mesquite has been used as a staple food for centuries by Native American desert dwellers. In addition to its great taste, the major benefits of Mesquite Powder include high dietary fibre content and high protein. The result is a food with the ability to stabilize your blood sugar levels, this is very good news for weight watchers and for those who want to eat healthier.

For anyone who drinks smoothies or uses a meal replacement drink and finds they are hungry long before lunch time will love Mesquite Powder. Mesquite keeps down those hunger pangs!!

It is sweet, with a distinctive wild flavour and hints of caramel, which blends well into smoothies or other drinks, especially those made with cacao and maca. Mmmm!

Nutrition Information
Serving size 10g

  Per Serve Per 100g
Energy 159kj 1590kj
Protein 1.6g 16.0g
Fat-total 0.34g 3.4g
– saturated 0g 0g
Carbohydrate-total 8g 80g
– sugars 4.4g 44g
– dietary fiber 3.6g 36g
– dietary fiber 3.6g 36g
Sodium 0.5mg 5mg
Iron 1.8mg 18mg
Calcium 52mg 520mg
Magnesium 14mg 140mg
Zinc 0.3mg 3mg

Kristy litis e-kristylitis@gmail.com.au



Salt Salty Salt

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Salt Salty Salt


What is the difference between normal table salt and a good quality sea celtic or Himalayan rock salt?

I hear this question extremely often and I advise to switch it up, making sure both salts are from highly reputable sources. A good quality Celtic is harvested using wooden rakes and not allowing any metal to touch the salt, it is then air/sun dried, preserving natural living enzymes.

I have researched this quite thoroughly. Himalayan & Celtic salt both have around 84 trace minerals and are good sources of electrolytes. Himalayan is said to be easier digested & have a significantly lower toxic exposure, however, there is apparently a higher concentration of minerals in sea salt. Use your intuition and listen to your body with this one!

Table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture absorbents, and iodine. It is chemically bleached and cleaned and is dried at extremely high temperatures altering the chemical structure, it also interferes with our fluid balance and then with our elimination pathways.

Go easy on all salts in the kitchen. Again-too much of anything is not great for our humble bodies to function optimally and too much salt can definitely raise our blood pressure.