Warming Winter Foods That Won't Weigth You Down...

Eat To Stay Warm And Healthy This Cold Season

By Cassandra Roe BHsc, Adv. Dip. Nat.
What is it about winter that make us want to curl up on the couch and indulge in some good old fashioned comfort food? The answer might be more deeply ingrained in us than we think. Our bodies have evolved to respond to the cold weather by trying to store extra calories as a preparation for the challenges of winter. To our ancestors winter was a time of exposure to harsh weather, infection and food scarcity. However, nowadays we spend our evenings in our toasty warm houses with our pantry nicely stocked, and this primitive instinct has become more of a pest than a saviour. Is there a way to satisfy your desire for cold season comfort food in a healthy way? Yes, and it all comes down to the type of food you choose to reach for this winter.

Exploring Your Winter Food Options
Winter is traditionally a time for roasts, casseroles and pies. These foods are hearty and satisfying, but can also be high in kilojoules. But winter is also the time for soups, which can be a healthier alternative. Why not pick one night of the week to cook a different tasty soup?

Many root vegetables come into season during winter, so experiment with parsnip, swede, sweet potato, celeriac and beetroot. Make a warm vegetable salad, or a wholesome vegetable stew on baked polenta. Instead of mashing potato, substitute pumpkin for variety and nutrients. Another group of vegetables that come into their own in winter is the onion family. Garlic, onion, leeks, shallots and chives not only bring a great flavour to dishes, but help protect against infection over the cold season. Try homemade onion soup, potato and leek fritters, or a raw garlic dip (chopped garlic, low fat yogurt and chives) if you are feeling brave! Broccoli, cabbage, cauliflower and brussel sprouts are also abundant over winter. Quiche or frittata make good alternatives to pies, and can incorporate a variety of seasonal vegetables easily.

Foods For Improving Circulation
When temperatures drop our blood vessels constrict, leaving extremities like hands and feet colder. This decrease in blood flow also means a decrease in oxygen and nutrients being delivered to these areas, including the brain. Some foods dilate blood vessels, help blood flow more easily or both. Spices like chilli, black pepper and cinnamon are examples. Many Asian dishes, like stir fries, incorporate circulatory foods such as garlic and ginger. Indian foods, like a nice lentil dhal with plenty of turmeric, can also have this effect. This makes winter the perfect time to get out your mortar and pestle and blend some exotic spice mixes. Or at the very least, add some freshly cracked black pepper to your meal! To incorporate cinnamon into you diet, sprinkle half a teaspoon onto porridge or muesli in the morning.

Vitamin E is an essential nutrient for healthy circulation, and can be found in raw nuts, especially almond and walnut. Sunflower seeds are among the richest vitamin E food sources. Cold pressed oils from these nuts and seeds, along with wheat germ oil, can used raw for a vitamin E boost.

Tea For Improving Circulation
There is nothing better than a nice cup of hot tea when it’s cold outside. Compounds in black and green tea work to dilate blood vessels allowing for better circulation. Chai tea combines green or black tea with aromatic spices, many of which add to this circulatory effects. Cinnamon, cardamom, ginger, star anise and black pepper are all common chai ingredients. For something straight from the kitchen, add some freshly sliced ginger or a rosemary sprig to some boiled water for a similar effect. Gingko leaf can also be used in a tea form. Another tip for improving circulation in winter is to keep as active as possible. Contracting muscles assist the movement of blood around the body. So don’t give up your morning walk, just wear a couple of extra layers - and your circulation and metabolism will both benefit.

Tips For Healthy Winter Eating
• Reduce your portion size during winter
• Resist stocking the pantry with the wrong foods
• Choose soups, warm salads and frittatas
• Spice things up a bit, with stir fries and curries
• Enjoy winter vegetables while they at their best
• Drink black, green or herbal teas such as ginger
• Get vitamin E from nuts, seeds, and cold pressed oils
• Keep moving over winter

Source : Healthy Life News

The Truth About Natural Skincare...

Check THe Label For Nasties

By Brett Pattinson BA, Dip Hom, DST
As a student I remember staring at the ingredients in my wife’s beauty cabinet, words like DEA (diethanolamine), MEA (Monoethanolamine), Propylene Glycol & Parabens would scream out at me and as glamorous as the bottles were, and as much as they promised I never really truly felt comfortable with it all. Decades and decades older, with well over 10 years in the beauty industry, I now make most my own beauty products and as geeky as it sounds, after years of study and asking so many questions, I actually know what most ingredients do.
But how does the average person decipher what’s on the label? Short of studying chemistry or getting chummy with a chemist there aren’t a lot of options. So I’ve sifted though Australia’s best natural product experts and got some of the juiciest information on cosmetic ingredients. Let me break it down for you.

Is Your Skincare Harming You?
Our body’s largest organ is our skin, so what you put on it ought to be as good as what you put in it. On a daily basis the normal person applies chemicals to their skin when they use a variety of body and skincare products. Some of these chemicals are absorbed into the bloodstream via the skin. Ouch! Natural ingredients work on the skin because the chemical compounds in them create a beneficial reaction with the skin, trapping moisture, fighting elements that can damage skin cells or minimizing oil production. Good, good, but how do I know its natural then? If the dictionary version and consequent interpretations are followed then a huge array of ingredients can be claimed as ‘natural.’

Petrol Is For Your Car Not For Your Skin!
It seems it’s not what’s in a product, but actually what’s not in a product that we need to be aware of, so let’s work backwards then. A natural product should not contain: Artificial colours, fragrances, sulfates, ethoxylates, phthalates, DEA, mineral oils, artificial fillers and thickeners. They should be packaged minimally and in materials that are of least harm to the environment. Its also seems a general consensus that although petrochemicals (such as Vaseline or mineral oils) can be classified as natural they should not be contained in ‘natural products’. Petroleum based ingredients, are particularly nasty and may have links to the possibility of causing various cancers. Petrol is for your car not for your skin.

Unfortunately in the cosmetic industry, unlike in the food industry, there are no laws governing the use of terms like ‘natural’ and ‘organic’. The words ‘natural’ and ‘botanic’ mean that the product contains some type of natural ingredient. To confuse even further the word ‘organic’ is used in much the same way. Many products are labeled as ‘natural’ when only a small percentage of ingredients are naturally derived. If you’re looking for a truly natural product always read the label carefully. Look out for products that are 95-100% Certified Organic, this ensures the farming principles have been verified by a government or independent organisation and carries the certified organic stamp of approval. Truly organic skin care products contain no sulphates or parabens, artificial fragrances or colours, chemicals, pesticides, synthetic detergents, petroleum by-products, or genetically modified ingredients. Organic skin care products are not tested on animals.

Natural Products You Can Trust
Unfortunately not all natural ingredients for beauty products are certified organic; but manufacturing has come a long way in Australia and by 2010 certified organic beauty products will be easy to find. In the meantime make sure your beauty products contain the maximum amount of botanical and natural ingredients. Ask the experts at Healthy Life for natural skincare products you can trust.

Source : Healthy Life News

Reduce Your Stress And Sleep Like A Baby...Naturally

By Cassandra Roe BHsc, Adv. Dip. Nat.
Anyone who has spent at least one sleeplessness night knows just how essential sleep is to health. We require the right quantity and quality of sleep to function optimally every day. If this is not achieved coordination, concentration, energy levels and immune function can suffer. One Australian survey found that within their study group 17% of men and 25% of women reported having sleeping difficulties “often or always” (Olson, 2008). So, it appears that many of us are not sleeping as well as we need to be. But can anything be done about this pandemic of sleeplessness?

The Underlying Causes Of Poor Sleep
Sleeping difficulties come in many shapes and sizes. Trouble falling asleep, waking frequently, waking too early and non-refreshing sleep can all result in insufficient rest. Poor sleep is partly determined by unchangeable factors like genetics, increasing age or personality type. Sleeping problems can also be associated with factors such as stress, anxiety and depression. Wherever possible these underlying factors need to be addressed, otherwise any sleep improvement attained will be short-lived at best.

Stressful life events are closely associated with the incidence of insomnia. Stress is a hormonal cascade that occurs in our bodies as a result of an external event or influence. It becomes detrimental when the stress-trigger, like ongoing job stress or a past traumatic life event, continues long term or the body has not recognised that the trigger has ceased.

Natural Treatments For Sleeping And Stress
Valerian (Valeriana officinalis) is arguably the most well-known herbal medicine used to treat insomnia. This sedating herb has been shown in research to increase sleep time and sleep deepness, while also decreasing morning sleepiness (Herrera-Arellano et al, 2001). Valerian is also a muscle relaxant and can assist with muscular restlessness or pain. Making sure you take a good-quality extract at the right dose is essential.
Lemon balm (Melissa officinalis) combined with Valerian in one study provided a statistically significant improved quality of sleep in comparison to a placebo. It was also very well tolerated (Cerny & Schmid, 1999). Lemon balm is also used for irritability and mild depression.
St John’s Wort (Hypericum perforatum) is commonly used for mild to moderate depression, but also has an effective anti-anxiety action. These effects make it a great addition for those under pressure who are suffering from sleep problems.
Lavender (Lavendula angustifolia) in essential oil form is often used externally to help us unwind. A lesser known usage is that the whole plant extract, usually in tablet form, can be taken internally to produce a gently calming effect.
Hops (Humulus lupulus) is used for wakefulness associated with nervous tension. Traditionally it is not appropriate in individuals suffering depression.
Passionflower (Passiflora incarnata) is a popular anti-anxiety herbal medicine, which is a mild relaxant. It combines well with other sleeping herbs.
Oats (Avena sativa) help restore an exhausted nervous system. The oat grain can be included in the diet, or can be found in some sleeping combinations.
Magnesium deficiency has been connected with night time restlessness. It is also a muscle relaxant. Take after your evening meal for a deeper sleep.
Vitamin B complex supplements support energy production during the daytime, and may help reduce stress. A useful addition to any sleeping regime.
Lifestyle changes can also improve sleep. Avoid large meals before bedtime, reduce evening exercise, and start a winding down routine one hour before bed. Avoidance of alcohol and caffeine is essential for those wishing to get their sleep back on track, especially when stress is an issue.

A Note On Herbal Relaxants
Sedating herbal medicines are generally considered safe, and do not produce dependency or morning after drowsiness. They should not be taken with other sedative medications. St John’s Wort can interact with some medications so please check with your health care professional. For best results take any herbal treatment continuously for a minimum 2 week period.

References:
1. Olson, L., 2008. “A community survey of insomnia in Newcastle”, Australian and New Zeland Journal of Public Health, 20(6):655-657.
2.Cerny, A., and Schmid, K., 1999. “Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled multicentre study), Fitoterapia, 70(3):221-228.
3. Herrera-Arellano et al, 2001. ”Polysomnographic evaluation of the hypnotic effect of Valeriana edulis standardized extract in patients suffering from insomnia”, Planta Medica 67(8):695-9.
4. Burgoyne, B. “Herbal treatments of insomnia”, Modern Phytotherapist, pp12-21.

Source : Healthy Life News

Fact You Need To Know...

The 7 Nutrients That Will Help You Recover From Cold and Flu!

By: Isabelle Baissac N.D.
In the middle of winter your immune system works overtime trying to keep you healthy. Supporting your immune system is one of the best ways to help your body fight bacteria, viruses and microbes. Helping your body to get rid of damaged cells and unwanted pathogens will also take the load off your immune system, speeding recovery from your winter cold.

Natural supplements like antioxidants can be a big help. Although antioxidants are found in foods such as fresh fruit and vegetables, it is advisable to boost your antioxidant levels over winter with an antioxidant supplement in order to have the best defence possible.

Support Your Immune System And Speed Up Recovery
One of the most important antioxidants is Vitamin C, a nutrient that is often low in our diets. Vitamin C is used in the body to keep cells healthy by helping to get rid of damaged or dead cells. When our immune system is fighting an illness many cells will become damaged, so supplementation becomes important. Vitamin C can also assist in the case of allergies or hay fever as it is one of nature’s best antihistamines.

Olive Leaf Extract is another anti-oxidant, with anti-microbial properties helping to get rid of any microbes whether they are bacteria, viruses or parasites. For those ailments that seem to be almost impossible to get rid of Olive Leaf Extract can offer that extra defence.

Reduce The Risk Of Secondary Infection
For those of us who tend to suffer with a sore throat, stuffy nose and a foggy head a combination of Garlic, Horseradish and Vitamin C will help to clear upper respiratory congestion quickly and efficiently. Clearing the sinuses and the throat of congestion helps reduce the risk of secondary infection and improve your healing time, while reducing the chance of those lingering symptoms such as an irritating cough.

Other Important Factors
Other factors that you need to be aware of, especially in a time that you are more susceptible to illness, are:
Try and reduce stress. Stress can take its toll on your body in more ways than one. The higher the stress level the less efficient the immune system is at fighting off illness.
Drink lots of water. It is easier in the cooler months to forget to drink water, but hydration is vital for cleansing and detoxifying the body.
Eat hearty healthy nutrient rich meals. Meals that are high in antioxidants are important in the cooler months. A diet abundant in nutrients of all kinds will improve repair and recovery time of your cells, which means getting better faster.
Herbs such as Echinacea. Echinacea purpurea or Echinacea angustifolia offer an easy and effective way to boost the immune system and help prevent cold and flu. Echinacea has an immune modulating action and can boost a sluggish immune system.
Take a probiotic. Making sure that our abundant vital nutrients are being absorbed is very important. Keeping the immune system in the gut healthy is vital for breaking down and absorbing foods efficiently and in turn supporting a healthy immune system. This does not only improve absorption of nutrients but also improves your immunity by eliminating toxins more efficiently. Supplementing with probiotics such as Lactobacillus acidophilus (Strain LA-5) and Bifidobacterium animalis (Strain BB-12) will ensure that the gut is healthy.
For a personal recommendation on natural ways to improve your recovery from cold and flu this winter season visit the trained staff at your local Healthy Life store.

References:
1. Braun L. & Cohen M. 2005, Herbs & Natural Supplements, An evidence-based guide, Elsevier Australia
2. Haas E. 1992, Staying Healthy with Nutrition, Celestial Arts Berkeley California
3. Osiecki H. 2004, The Nutrient Bible, Bio Concepts Publishing Australia
4. Bone K. 2003, A Clinical Guide to Blending Liquid Herbs, Elsevier science USA

Source : Healthy Life News