My Smoothie Super-foods

The weather has warmed up, so I have turned up my smoothie making. Smoothie making to me means easy, tasty, nutrient-rich freshness in a cup. It’s a way for me to add super foods, such as berries, nuts, seeds, powders, oils, herbs, spices and probiotics into my diet. These super foods are “functional foods” as their natural properties function in your body that is beneficial to your health.
I will list the different super food ingredients that I use, it’s health benefits and the type of smoothies I use them in. I’m hoping it’ll help you create some nutritiously delicious smoothies.

Berries – high in antioxidants and lower in sugar than other fruits.
         - Dried Goji Berries  - one of the very few plant based complete protein sources
                                             - contain superoxide dismutase which are enzymes that prevent  
                                                 harmful cholesterol                                               
                                             - adds a slight sweetness and chewiness surprise in the smoothie

Nuts and Seeds – a source of protein, fibre, essential fats and various vitamins and minerals
                             - allows smoothies to keep you fuller for longer
                             - adds texture and thickens the smoothie
                             - any nuts and seeds can be used – I’ve been using almonds and LSA
         - LSA -  (grounded linseed, sunflower seed and almonds)
         - Chia seeds - approximately 20% protein, 34% oil (great source of omega 3) and 25%    
                                  fibre
                             - minerals required for bone health such as calcium, magnesium, phosphorus and
                                    boron
                              - helps bowel movement and colon health
                              - forms a fun jelly like texture in smoothie
      
Carob powder – source of fibre and natural pectin which cleanses the colon and clears cholesterol
                           - high in many minerals and nutrients that support bone and nervous health
                          - I would use these in “chocolate” smoothies as they are a healthier chocolate                            
                            substitute
                          - because it is brown I would be careful of which smoothies you put them into or how  
                            you use them in a smoothie (to ensure its visually appealing) – for the chocolate,
                            cinnamon banana cake I mixed it in with the chocolate layer.

Green powders (spirulina, wheat grass, barley grass)
- Spirulina – is about 65% protein
                    - contains absorbable iron
                    -  antioxidant-rich
- Wheat grass – contains digestive enzymes that improves digestion
                          - contains chlorophyll which helps with cleansing and detoxifying the body
- Barley grass – source of vitamin B12 and vitamin C
                          - very alkalizing
- I would be careful with which smoothies I put these into due it its strong taste and colour
- I would use them in green smoothies or if it’s a super sweet smoothie that over-rides the taste like banana and apple or one where you add honey or raisins.

Flax-seed oil – source of omega 3
                       - gives the smoothie a smoother texture
                       - no negative effect on taste of smoothie

Avocado – source of essential fats
                 - provides a creamy texture
                 - no negative effect on taste of smoothie

Herbs and Spices - Mint – is rich in vitamins A and C
                                             - is a natural diuretic that reduces fluid retention
                                            – great to add to summer smoothies for cooling affect
                                            - adds a minty flavour
                                - Cinnamon – balances sugar levels and boots metabolism
                                   – adds a bit of spice to the smoothie and could work well with any fruit
                                   smoothies
                                - Ginger - warming, energizing, improves blood circulation, detoxifying and   
                                   antioxidant rich
                                               - spices up and picks up the smoothie

Probiotics – balances out gut bacteria to help with digestion and boost immunity
                   – can add to any smoothies
                   - Powder or unsweetened yoghurt (adds a creamy smooth texture to the smooth)
                                      

Butter over Margarine

There was a time when fat was the enemy and during that time butter got a bad rap. Butter was and still is by too many people believed to be a major cause of high cholesterol. We know that butter has significant amounts of saturated fats and that saturated fats raise our cholesterol (however that is only half the picture...)

And so margarine was made. Margarine has no saturated fats and it is made of vegetable oil so of course that's got to be better for our cholesterol regulation right. Well at least for a while we thought so. Margarine, although made from vegetable oils, is highly processed; so much that trans fats are formed through the hardening of these vegetable oils. Trans fats are what make our margarines not so innocent.

Saturated fats which are found in butter increase LDL (the bad cholesterol that clog our arteries) while also increasing HDL (the good cholesterol that wipe away the bad). On the other side, we have trans fats in margarine which increase the bad LDL and decrease the good HDL. So although the overall choesterol is increased more from butter consumption compared to margarine, the increased good cholesterol balances out the over all cholesterol and margarine's cholesterol imbalancing effect is left pleading guilty.

So while being mindful of how much fat you are consuming in your diet, choose butter over margarine, now that you have heard the other side of the story.

Behind the Good & Bad of Fats/Oils

Everything has it’s good and bads and that includes FATS & OILS. I think there is a lot of confusion when it comes to choosing the right oils, especially for cooking so I wanted to take you behind the good and bad of fats and oils and what you should really consider when choosing your oils.

What you should not be concerned about:

1) Amount of fat:
Supermarket shelves can really push for that ‘low fat’ requirement, with this and that item being ‘fat free’ or ‘low fat’; so you think, ‘THAT is what I need’. A balanced diet is one that consists of healthy fats and what we really need is a diet that focuses on the quality of fats, not the quantity. By quality of fats, I mean how it functions in your body and how it affects your health. Keep reading and you should understand and learn the quality fats that you want to include in your diet.

2) Saturated fats:
Saturated fats have been labeled as a ‘bad fat’ because it increases the levels of total cholesterol and LDL cholesterol or ‘bad cholesterol’. But this is just one side of the story – it does not take into account that saturated fats also increases HDL cholesterol which is the ‘good cholesterol’. So while LDL blocks your arteries and prevents blood flow, HDL clears the LDL from your blood. Nutritionists, doctors and other health professionals have come to realize that it is the LDL:HDL ratio that we should worry about and not the total cholesterol. Coconut oil and palm kernel oil are ideal sources of saturated fat.

What you should be concerned about:

1) Man-made oils:
Say “no thank you” to margarine. These are packed with trans fatty acids that will ensure your LDL cholesterol soars way above those levels of a healthy LDL:HDL ratio.

2) Highly processed unsaturated fats:
These are oils that oxidize (changes form) with exposure to heat, light and air so by the time its ready to be absorbed by your body it has become a toxic substance. These oils include canola, corn, soybean, vegetable, grapeseed, sunflower, safflower and ricebran - no nos!

3) Heating healthy unsaturated fats:
There are unsaturated fats that are healthy for consumption however these cannot be heated and should only be used cold. Once heated these oils will oxidize and become toxic. Healthy unsaturated fats that should be eaten cold include olive, avocado and nut and seed oils.

Hope that this helped and can help you identify the good and the bad!

Jacki:)

Deep Tissue Massage Everyday Please

It was a couple of years ago, while completing my massage certificate that I unexpectedly experienced the amazing benefits of a deep tissue massage. As part of the course we received a massage 4 days in a row and since I like to feel a bit of pain with my massages I was very grateful that the girl who I was partnered with knew how to get right in there. I’m not keen on the feathery strokes. And although that may relax some people, it does the opposite for me because I’m lying there thinking, “Gosh! when are you going to put some force into those knots and release them.” Anyway! After the series of massage therapy my body felt SO different. I felt wobbly, light and movable (though I did feel pain for a couple of days). Physically I had never felt like that before and I remember thinking to myself “THIS is how my body is supposed to feel.”

If you have ever felt any relief from a massage like I have then you would probably understand why I would get a 1 hour deep tissue massage EVERY day if I could!!! My shoulders are tense almost 100% of the time and when I have been working at the desk for a while, pain can come with it too and it is not until then that I treat myself to a deep tissue massage. Never feel bad for splashing out a bit when you do get massages because apart from improving stiffness and muscle pain, deep tissue massage can also help with other issues which means your truly caring for yourself. These issues include:

- poor blood circulation
- low energy
- low mood
- poor digestion (I can always relate with improved digestion after a massage. I always always always feel hungry afterwards and I love it. Makes me feel like my body just went through a deep cleanse.)
- weight loss issues
- toxicity
- headaches
- stress
- sleeping problems
- injuries

These benefits are explained by the relaxation response which is the changes that occur in the nervous system and the mechanical response which are the physical changes.

Relaxation response:
Your heart rate drops, breathing slows, blood pressure goes down, stress hormone production decreases, muscles relax and serotonin (happy hormones) levels may also increase.

Mechanical response:
Soft tissue relaxation and normalization (muscles, connective tissue, tendons and ligaments) occurs. Blood circulation increases as a result of the changes in soft tissue and chemical changes due to the relaxation response.

Why is it important that blood circulation is improved?
Good blood circulation means that cells and organs are able to access the nutrient supplies from   your blood so that they are healthy. It also means that oxygen and nutrients are supplied to damaged tissues (eg sports injuries or tense muscles) and speed up the healing process.

Why is it important that muscles are at a relaxed state?
When muscles are contracted, nerves are compressed and could cause pain. When muscles are relaxed, the nerves that live around it are free to function and can improve the health of organs that share the same neurological pathway.

I hope you now know that getting a massage is not all pampering. It is a means of caring for your body and your health. So! If you’re ever in South East Asia do what I did, get a massage everyday!!! It’s so much cheaper there and I can guarantee that 90% of the time they will know how to get in there! And I don’t mean in a happy ending sort of way. But you will surely come out happier and healthier anyway :)

Fattening Fruits

Unfortunately, my fellow fruit lovers, it IS possible to eat too much fruit! There is a misconception out there that eating fresh fruit in limitless amounts is healthful and wouldn’t get you fat. If this were true I would be eating those fresh sweet fruits of different colours all day!!! So many different fruits to choose from and I have to limit myself to 1 or 2 a day?! Fruit indeed is my biggest weakness when it comes to following my ideal diet. Don't get me wrong, I am not labelling fruit as a "bad" food as they are great nutrient sources, being high in antioxidants, vitamins and fibre. However they are also sneaky hidden sources of sugar which the body converts into fat when it is consumed in excessive amounts.

Too much sugar, regardless of where it comes from has negative health effects.

Fruit vs Coke (to illustrate the amount of sugar in fruit).
I was actually inspired to write this blog after a discussion I had with my friends about where fruit stands in terms of weight loss. I was asked, "coke must have more sugar than a piece of fruit right?" You may be thinking - oh well thats a silly question and indeed yes he was correct in saying that, since a can of coke has 40 grams of sugar and an average apple or banana has about 15grams. But if you’re comparing a can of coke and a serving of freshly squeezed fruit juice (which contains about 3 pieces of fruit) you’re looking at similar amounts of sugar. Please do not stop reading here - in no way am I saying that coke can't be that bad if you can compare it to fresh fruit juice. What I am saying though is that fruit is a hidden form of sugar which can ruin fat loss efforts as it is seen as a fatless and low calorie food. In saying that I would most definitely choose nutrient dense fresh fruit juice containing their natural forms of sugar over a toxic dense, nil nutritional value can of coke containing their processed sugars. Side note: coke zero is not the answer due to its toxic chemical content which can ruin weight loss and health efforts also.

Fruit vs Vegetable
Vegetables on the other hand, I wouldn't feel bad eating platefuls of them as long as there is variety. However the message "5 plus a day" (eat 5 or more vegetables or fruit a day) get people thinking I could eat 5 or more pieces of fruit a day and never-mind the vegetables. Although these two carbohydrate sources fall in that same "fruit and vegetables" group, they do have significant nutritional differences and health effects. For one, vegetables don’t have high amounts of hidden sugars like fruits do. Secondly vegetables are better for satisfying hunger – fruits just don’t cut it when it comes to filling you up (explains why I use to eat fruit after fruit after fruit….). Vegetables also have a diverse range of minerals and vitamin Bs which fruits lack and generally have higher amounts of a number nutrients that fruit contain.

Originally, this post title was going to be called "Fruit Is My Enemy." But since fruit does have its benefits and I still enjoy eating them, it wouldn't make sense. Don’t be put off eating fruits as they do help you reach an optimum diet and they are great substitutes for your processed sweets and snacks. But remember - just because something has nutritional value or can be labelled as "healthy", doesn't mean you should eat it excessively. Everything in moderation, always :)