1. Chew your food

Your mouth is the first part of your digestive system, containing enzymes which begin the process of breaking down carbohydrates. By chewing food thoroughly you are aiding the digestive process, as particles will be smaller and easier to digest once they reach the stomach. Chewing food thoroughly also prevents overeating, as it takes our body a while to register that we are full. The act of chewing triggers the stomach and intestines to secrete acids and enzymes that will help to digest the food to come. Aim for at least 30 chews per mouthful.

2. Keep your fluids up

Aim to drink 2 litres (8 glasses) of purified or spring water each day. Dehydration can lead to fatigue, headaches, moodiness and even constipation! Keep a water bottle with you and sip throughout the day. Try to drink your water between meals as too much fluid intake with your food can water down stomach contents and reduce enzymatic activity.

3. Cut back on the refined carbohydrates

Yes, this includes our old friend sugar. Sugar and other simple carbohydrates such as white bread, pasta, white rice, biscuits, cakes and of course chocolate and lollies, cause a fast rise in blood sugar levels, with a resultant drop shortly following. This means that the energy gained from these foods is quick and short lived, whereas complex carbohydrates such as whole grain bread, rye, brown rice, oats and spelt give you slow and sustained energy release, as well as making you feel fuller longer.
Another downside to refined carbohydrates is that they are ‘nutrient robbers’ as they lack the nutrients which are usually contained within the grain in its whole form that help to break them down. This means that they use up valuable nutrients within the body to help to break them down for utilisation in the body.

4. Balance your blood sugar levels

An imbalance in blood sugar levels can lead to foggy headedness, headache, fatigue, irritability and sugar cravings. Using complex instead of simple carbohydrates as outlined above will have a beneficial effect on your blood sugar levels. Other dietary factors which regulate blood sugar levels include eating protein with every meal and eating smaller meals more frequently. Avoid skipping meals as this leads to low blood sugar levels and can slow down metabolism.

5. Include plenty of roughage

Low fibre intake has been associated with bowel and colon cancer as well as other digestive diseases. Fibre has a balancing effect on blood sugar levels, gives us stool bulk to prevent constipation and increases the amount of beneficial bacteria in our digestive system. Fibre is found in fruit and vegetables, whole grains, nuts, seeds and legumes. If your diet is based around these foods you can be sure you are getting adequate amounts of fibre.

6. Pump up your antioxidant intake

Antioxidants in foods are phytochemicals and nutrients which help to reduce oxidative damage in the body that can lead to inflammation and tissue damage. High antioxidant intake has been associated with a lower rate of cardiovascular disease, cancer, autoimmune and endocrine disease.
Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains, but foods which are particularly high in antioxidants include blueberries, blackberries, raspberries, kiwifruit, lemons, grapefruit, green tea, red wine (moderately of course), brazil nuts, olive oil, green leafy vegetables, tomatoes, sweet potato, beetroot, capsicum and apples. Brightly coloured foods are generally high in antioxidants, so aim for a rainbow on your plate. Minimise cooking and keep the skins on to retain high levels of antioxidants.

7. Keep it fresh

Fresh foods are high in essential nutrients and minerals as well as giving you vitality. Ensure that around 50% of the fruit and vegetables you eat are in their raw form. Things like fresh fruits, salads and vegetable juices should be consumed regularly. Farmers markets are a great way to get fresh local produce at a great price, so check out if there are any in your area. Raw foods are cooling so should be consumed more frequently in summer and less frequently in the colder months.

8. Exercise

Yes, exercise, that dreaded word for some is a very important part of maintaining health and wellbeing. Not only does exercise help us keep in shape, it reduces inflammation in the body, helps with the movement of lymphatic fluid (and therefore the excretion of wastes) and helps to get much needed nutrients into the tissues. Another benefit of exercise is that it releases endorphins which are our feel good chemicals, improving mood and sense of wellbeing.
The trick with exercise is to find something that you enjoy, there’s no point slogging it out at the gym if you hate every moment of it! For some joining a sporting team or martial arts club can be fun, for others just going for a walk or doing some yoga is beneficial. Find out what suits you best and aim for at least 40 minutes three times a week, combining aerobic (increases you heart rate) and strengthening exercise (like weights, yoga or pilates).

9. De-stress and think positively

Stress contributes to a number of health issues affecting the nervous and digestive systems, lowering immunity and causing hormonal imbalance. Removing stress from our lives is rarely an option however there are ways to help cope with stress more effectively, which will reduce its negative effects in the body. Eating a balanced diet with adequate protein and regulating blood sugar levels as described above will help your body deal with stress more effectively. Relaxation techniques such as deep breathing, yoga, exercise, meditation and calming self talk can help to deal with stress. If you have a significant amount of stress in your life seeing a counsellor, massage therapist or naturopath may help you to deal with it more effectively.
There is a strong link between the mind and body, so negative thoughts can have a huge impact on the way we feel. Thinking of the positive aspects of a situation instead of the negative can not only lower your stress levels but can shed light on a situation that can help you to deal with it.

10. It’s all about you

Having the time to do something that you enjoy or that relaxes you is an integral part of achieving wellbeing. You might have a hobby such as painting, playing an instrument or sewing, or you may enjoy simply reading a book or relaxing in a hot bath. Think of what makes you happy and make sure that you find the time to indulge yourself in these activities. The result will be greater personal satisfaction and lower stress levels.

There is a lot of emphasis on food and weight loss, but most of it is focused on the caloric content of a food, or whether it contains too many carbs or fats.

There are many foods which have been shown to help the body up-regulate fat burning pathways, due to specific vitamins and phyto-nutrients. Try including some of these foods in your diet to help manage weight:

1. Green Tea

Studies have shown that drinking 3 cups a day of green tea can significantly help with weight loss. This is may to be due to green teas antioxidant and blood sugar regulating activities, but green tea can also increase thermogenesis, which helps to burn fat.

Dr. Red’s Spearole green tea, which has extra antioxidants, is particularly beneficial for weight loss. Pick up a box in clinic and drink up!

2. Grapefruit

A study in the Journal of Medicinal Food found that when subjects consumed either 1/2 a fresh grapefruit or 237ml of grapefruit juice before each main meal, they lost 1.6kg over 12 weeks, without any further treatments.

3. Eggs

A recent study by the International Journal of Obesity found that eating eggs for breakfast was associated with a higher rate of weight loss in people on a calorie restricted diet. Ditch your cereal and have some sunny side up! Egg yolks also contain lecithin, which helps to mobile fat cells.

4. Seaweed

Seaweed assists with weight loss by supporting thyroid health, which helps boost your metabolism! Try using red dulse flakes on salads and wakame in soups and stir fry’s.

5. Sardines/Salmon

Sardines and salmon are perfect weight loss aids as they are high in protein and omega 3, which reduces the inflammation that can prevent weight loss.
NB: farmed salmon is not a good source – it has a different fat profile to wild caught salmon.

Katherine offers tailored naturopathic weight loss plans to help you reach your goals. Call 07 3367 0337 to make an appointment at herb Brisbane clinic today!

Kale is a little known vegetable with amazing healing properties. It is an ancient member of the cruciferous family, the same family as broccoli, cabbage and cauliflower. Kale boasts the highest antioxidant ability of any leafy green vegetable! As well as this it is very high in calcium and chlorophyll and contains magnesium, potassium, iron, folate, vitamin C, B2, B3 and E, and contains high levels of the carotenoid lutein, which reduces the risk of cataracts and eye degeneration.

Kale can be found mainly at markets that sell organic produce or organic food supermarkets such as Wray Organics and Mrs. Flannery’s. Organic food deliveries often have Kale available too. It is available in green and purple varieties and can be curly like the picture above or more flat.

Use it as you would spinach or silverbeet – try it in stir-frys, curries, stews and use it instead of spinach in quiche or spinach and feta pie! The possibilities are endless so be imaginative!

Flaxseeds, also known as linseeds, have multiple benefits. Flaxseeds are high in the the essential fatty acid Omega 3, lignans, fibre and protein.

Flaxseeds is the best source of omega 3 from vegetarian sources, as this nutrient is mainly found in fish. Omega 3 is essential for your brain, nervous system, immune system and reproductive system function. It helps to reduce inflammation and keep your cell membranes flexible and healthy.

Lignans are antioxidants which protect against heart disease, arthritis, cancer and other health issues. They are phytoestrogens, which means that they have a balancing effect on oestrogen levels in the body, balancing hormones and preventing disorders of the reproductive system.

Flaxseeds are high in soluble and insoluble fibre. This fibre has a lubricating effect in the digestive system, helping to relieve constipation, promote healthy bacteria levels and assists in the removal of toxins via the bowel.

Flaxseeds can be bought as the whole seed or as the oil. Avoid pre-ground flaxseed products such as flax meal and LSA, as the beneficial oils in the flaxseeds are very delicate and would have oxidised and gone rancid. Always buy flaxseeds oil cold pressed and from a fridge. Store your flaxseed oil in the refrigerator.

Make your own LSA using the recipe here.

Red dulse is a seaweed available form most good health food stores and organic markets. Unlike most other seaweeds, red dulse has a mild pleasant taste without the ocean like taste most other seaweeds have.

Sea vegetables are rich in nutrients, with dulse containing vitamins A, B1, B2, B3, B6, B12 and E as well as iron, calcium, potassium, magnesium, iodine, chromium, zinc and other trace elements.

It is great for vegetarians and a must for vegans as their diet is low in B12, which is not found in many plant products.

Iodine deficiency is very common due to the depletion of Australian soils, so adding some dulse to your diet can help to improve your levels of this essential nutrient, which is essential for thyroid health and breast cancer prevention.

Red dulse can be found in flakes or dried in larger pieces. The flakes can be sprinkled on salads, soups, stocks, savory dishes or used to ‘salt’ cooking water as in with rice or potatoes.

Make sure that you buy your dulse organic, to reduce the possibility of it being radiated which damages the vitamin content. Sea power are a good brand, available in most health food shops or online here.

Many people think of grapefruit as being sour and unpalatable – but they can actually be quite delicious if served correctly.

Grapefruits are packed full of powerful antioxidants such as vitamin C and citrus bioflavonoids. Pink or Ruby grapefruits are particularly high in antioxidants. They contain good levels of lycopene, the same antioxidant that gives tomatoes and watermelon their red hue.

Grapefruit helps detoxification, reduces allergies and boosts your immune system!

Many people eat grapefruit as part of their detoxification routine. Grapefruit is best to be consumed at night, after dinner as it down regulates phase one and up regulates phase 2 detoxification, which naturally occurs as you sleep.

Try eating half a grapefruit or drinking 200ml of unsweetened grapefruit juice an hour before bed.

To improve taste, try sprinkling cinnamon on your grapefruit, for an aromatic flavour. You could even sprinkle a little xylitol on top to make it sweeter if you like.

Stress is often overlooked and deemed part of a normal life, however did you know that stress contributes to more illness and disease than smoking and alcohol combined?? Stress can affect your digestion, cause headaches, disrupt hormone balance and sleep.

When you are under stress, your adrenal glands secrete a hormone called cortisol, which puts your body into response mode and helps you to deal with the stress. What happens when you experience chronic stress, is that your adrenal glands get depleted of cortisol, leading to adrenal exhaustion and fatigue.

Stress comes in many forms, the most common being long hours at work, deadlines and emotional turmoil. Other things that put stress on the body are excessive or intense exercise, chemical toxicity, eating the wrong types or foods, troublesome health conditions and high levels of pain.

The stress response

Stress is a normal part of life, and for some people lowering their causes of stress can be difficult. Your stress response is the way that your body reacts to stress. Some people find that they used to handle stress well but now they can feel the effects much more easily. This is because chronic stress depletes the body of what it needs to lodge a stress response. Support with herbal medicines and good nutrition can help you to deal with stress more effectively.

Remember to breathe

Studies have shown that yoga breathing (pranayama) reduces, stress, anxiety and depression. Pranayama focuses on slowly breathing into your belly, which encourages use of the whole lungs. Most people are shallow breathers, using only one third of their lung capacity.
For best results, take a slow, deep breath all the way into your abdomen, then slowly exhale all the way out, feeling your muscles relax as you exhale.

Take care of your adrenals

Your adrenal glands have a lot of work to do, so you need to keep them functioning at their best. More than one cup of coffee a day can lead to over stimulation of the adrenal glands, and although you will get a quick burst of energy in the long term your energy levels will be reduced.

To function well the adrenals need good levels of vitamin C (found in berries, kiwifruit, citrus, capsicum and pineapple), the amino acid tyrosine (almonds, avocado, banana, beans, meat and eggs), B vitamins (wholegrains, vegetables, legumes, egg yolk) and zinc (pepitas, oysters, ginger, seafood, wholegrains).

Eating well reduces stress

A diet balanced in complex carbohydrates, protein and good fats is essential to combat stress. Try these diet tips to make your diet work for you:

1. Eat protein with every meal. Good sources are meat, fish, seafood, eggs, lentils, chickpeas, beans, nuts, seeds and tofu.
2. Ensure adequate omega 3 in the diet. Good sources include mackerel, canned salmon, sardines, herring, snapper, linseed oil, chia seeds and walnuts.
3. Use complex, not simple carbohydrates. Complex carbohydrates include brown rice, rolled oats, wholegrain breads.

Katherine’s top 10 stress busting foods

1. Almonds
2. Salmon
3. Blueberries
4. Turkey
5. Oats
6. Kiwifruit
7. Organic eggs
8. Linseeds
9. Tahini

Naturopathic care is very effective in combating chronic stress. For appointments, call Katherine’s Brisbane clinic on 07 3367 0337.

Buckwheat is a little known grain with great medicinal properties. Although the name contains ‘wheat’ buckwheat is in fact not a wheat at all, but an ancient gluten-free grain.

Buckwheat is one of the few grains that has alkaline properties, meaning that it has an antiinflammatory effect in the body, improving blood pH. This makes it useful for inflammatory disorders such as arthritis, autoimmune disease, endometriosis and diabetes.

Buckwheat is high in vitamin C and rutin, having powerful antioxidant activity. It is also a good source of protein, being high in the feel good amino acid tryptophan.

Buckwheat has been studied extensively, with its intake being linked to lower cholesterol levels, better cardiovascular health and lowered risk of diabetes. It also has been found to be beneficial for breast cancer and gall stone prevention.

You can buy buckwheat as a flour, the whole grains, in pasta and even as a pancake mix.

Try these ideas to include buckwheat in your diet:

• Use as a flour substitute in all your favourite recipes. This works especially well in sauces where a thickener is required.
• Make buckwheat pancakes! The Orgran one (available at coles) is great and really easy to use.

Buckwheat Sprouts

1. Soak some groats (this is the grain with the husk removed) in water for 30 – 60 minutes.
2. Rinse very well (until water runs clear).
3. Drain and store anywhere out of direct sunlight at room temperature.
4. Rinse and drain every 4-8 hours
5. 2 or 3 times.
6. Once you see the sprout growing out they are done. This should take 8-12 hours after your final rinse.

You can use the sprouts in salad or they make a yummy breakfast served with fruit, yoghurt and LSA YUM!

Beetroot has been used for centuries as a food, dye and even a source of sugar. It’s no wonder beetroot has been so popular – it’s packed with antioxidants, is great for detoxification and is a great source of energy.

The scarlet red colour of beetroot is due to a combination of betacyanin (yellow) and betaxanthin (purple) pigments. These phytochemicals are potent antioxidants, showing promise in studies for the prevention of cardiovascular disease and cancer.

Beetroot is also one of the highest sources of the nutrient betaine. Betaine helps with liver detoxification, stomach acid production and also improves mood boosting levels of serotonin, relaxing the mind. Betaine also helps increase levels of the amino acid carnitine, which helps with energy production and fat metabolism.

When most people think of beetroot they refer to the canned variety, but fresh is much better! Canned beetroot has added sugar, and has a lot of the goodness cooked out of it.

So how do you eat it fresh? There are several delicious ways that you can prepare whole beetroot.

Boiling

The easiest way to prepare beetroot is to boil it. Trim the leaves off (if still attached) and put beets into a pot and cover with cold water. Bring to the boil and cook until you can stick a skewer or knife in easily.

Once cooled, peel the skin off with your hands by pushing gently – it should peel right off! Boiled beetroot is delicious cut into cubes and put into salads.

Roasting

Another easy method, roasting beetroot is done like any other veggie. Put on a tray, coat with a little macadamia or olive oil and roast at around 180 degrees for 30-40 minutes. Stick a knife in to see if it is cooked.

Like boiled beetroot, you should be able to peel the skin off easily with your hands. Try making a beetroot puree or dip by adding tahini or yoghurt.

Grating

This method preserves the most antioxidants. Simply peel the skin off and grate. It works well to peel the skin off half and use the other half to hold on to. Grated beetroot is great in salads, and has a fresher flavour than cooked, try it!

Juicing

Beetroot juice is a great source of antioxidants, and makes other vegetable juices taste sweeter. try with celery, carrot and cucumber – yum!