Nurturing Soup

NURTURING GREEN SOUP

Recently a very dear friend was diagnosed with sarcoma, a rare form of cancer, and one the strategies she undertook to fight the condition was to include in her diet those foods that would aid her in this fight. One evening several friends joined her for a healthy ‘cook-up’. Adapted from a delicious Donna Hay recipe (‘Fresh and Light’, 2012), this soup contains several cancer fighting foods such garlic, turmeric, broccoli and kale.

Kale and broccoli are vegetables from the Brassica family, renowned for its cancer fighting ability. Kale’s curly dark green leaves and broccoli stalks and flowers contain an abundance of nutrients including Vitamins A, C (both essential for the immune system), B and K and the antioxidants zeaxanthin and beta carotene. Also found in these vegetables are the electrolytes sodium and potassium, and minerals such as manganese, magnesium, copper, iron, zinc, selenium and in particular, high levels of calcium. However, that’s not all …..

Both these vegetables are also a source of cancer fighting chemicals compounds, in particular isothiocyanates and indole-3-carbinol. Isothiocyanates stimulate particular liver enzymes which produce important antioxidants. These will neutralise free radicals and reduce any damage to the body’s DNA thereby reducing carcinogens. Indole-3-carbinol has been shown to modify levels of oestrogen and therefore inhibits and even prevents oestrogen dominant conditions (enlarged prostate, endometriosis) and forms of cancers (cervical, breast cancer and liver).

Anytime is a good time to nurture our health and this  soup is an easy way to eat good amounts of these vegetables but, like so many vegetables, they are extremely versatile and can be added to salads and vegetable dishes, or kale can be blended up in smoothies. If you are looking for another way to top up on broccoli, eat broccoli sprouts instead!

Nurturing Soup

Ingredients:
1 dessertspoon of unrefined coconut oil
8 spring onions, finely chopped
3 cloves garlic, crushed
2cm knob of ginger, grated
1 cm knob of fresh turmeric, grated or 1/2 teaspoon of turmeric powder
350 grms of organic broccoli, chopped
200grms kale, roughly chopped
100grms English spinach, roughly chopped
100grms silverbeet, roughly chopped
2 litres of vegetable stock
3 teaspoons of grated organic lemon rind
sea salt and black pepper to taste
2 heaped tablespoons of plain yoghurt

Method:
Heat a large saucepan over high heat and add oil, spring onions, garlic, ginger and turmeric, cooking for 5 minutes or until soft.
Add the broccoli, kale, spinach, silverbeet and stock and bring to the boil.
Reduce heat, cover and cook for 5 or so minutes or until the vegetables are just tender.
Stir through the lemon rind, salt and pepper.
Using a blender, puree the soup until smooth.
Gently stir in the plain yoghurt before serving.

Wednesday Inspiration by Nelson Mandela

2013 – The Year of Keeping New Resolutions

As a new year begins it is common for us to think about the changes we would like to make.  It is simple enough to make the resolutions however many of us stay stuck with negative thought patterns and behaviours which sabotage the instigation of new habits in our lives. We may have ‘bad day’ and our inner voice can be hard on us. Self-criticism begins, and gradually old habits return.

Researcher and author, Kristin Neff (Self-Compassion: Stop Beating Yourself Up & Leave Insecurity Behind),  assessed that a little self-compassion is needed. She states this is ‘being kind and supportive with yourself when you’re confronting personal weakness’, challenges and setbacks.  By practicing self-compassion we help ourselves to heal and be happier. The philosophy of Yoga is the same and teaches us that change does not happen overnight. Instead, we need to examine negative behaviours and develop the qualities we need to make are less likely to be discouraged by setbacks because we are free of guilt, self-doubt and worry of failure.

Habitual ways of thinking, acting and feeling (or samskaras as they are known in yoga) can be good and bad, and are the result of conditioning.  Often we are not aware of them.  To help positive change occur in our life we need to understand the emotion behind a behaviour and work towards healing it.   The following steps can help resolutions to become reality:

Step 1

Vision and Intention: not only must the resolution be made but it needs to be visualised with consciousness so that it has as more life than the old behavioural pattern.  Set your intention – write it down somewhere you can see it everyday for example in your diary, on your fridge or vision board, so that you and your subconscious are constantly reminded of the change you want to put into practice.

Step 2

Commitment and Awareness:  creating change is easier said than done and to do it properly takes time.  We react impulsively to habits so if we begin with small steps and awareness we will be slower to fall back into  comfortable old routines. We can use awareness to understand ourselves:

• Where does this pattern stem from and what      emotions did the experience create in me?
• Why do I still behave this way?
• How will I behave if I release this habit?   Will I still be me?

Insight cannot always break the samskara. At times we will feel we are going backwards. Uncomfortable feelings or frustration may arise. This is where commitment and self-compassion (not self-indulgence) will help.  This is the hardest phase and the time when it is most important to find ways to reinforce your commitment to understand yourself.  You may take a regular yoga class, meditation practice or an exercise routine, keep a diary, use affirmations or do something else that works for you.

Step 3

Practice and Patience – as with any skill we choose to learn, changing habits takes daily practice and patience.  The mind is being slowly ‘rewired’ (as it were) and needs constant reinforcement, insight and encouragement to work differently.  Once the seed is sown and change has begun – practice, patience and vigilance will allow a better understanding of yourself and enable you to develop the healthier habits you desire.

Change requires effort. Following these steps will help to prevent you falling back on familiar unhealthy behavioural and emotional patterns and instead give you greater freedom to become the person you really want to become.  The release of negative or irrelevant habits allows you to move forward with a lightness of being.

 

Wednesday Inspiration – Be drawn to what you love.

Wednesday Inspiration – Let Abundance Flow

 

Summer Beetroot Dip

A delicious and  nutritious  summer dip, simple to make and which can be served with crudites or organic sour dough bread.

Ingredients:

1 garlic clove, crushed

1 large cooked beetroot, peeled

100ml thick Greek yoghurt or Sheep yoghurt

1/2 tablespoon of finely chopped mint

1 tablespoon chopped fresh dill

1 tablespoon red wine vinegar

2 tablespoon extra virgin olive oil

1 teaspoon of lemon juice

Method:

• Grate the beetroot into a sieve over the sink. Set aside for 10 minutes to drain. Press with the back of a spoon to remove excess liquid.
• Place remaining ingredients in a blender, add the beetroot and stir well to combine.

5 Ways to Make Your Dreams a Reality

As another new year rolls around many of us think about the year that has passed and all that we would like to achieve in the year to come. Many great plans are put in action in the early months of a new year but often lose momentum as the year progresses.  Over the years I have developed a few simple but very effective habits which have helped me to stay focussed and actually achieve my dreams.

I hope they can help you turn your dreams into reality!

1. Set your intentions clearly

Really think about exactly what it is you want to achieve. Imagine yourself already having/being/doing this. Feel what that situation feels like. Breathe.Imagine. Feel again. Now do this regularly, everyday preferably. Once you have a clear picture of your intention write it down, plain and simple, then pin it to the fridge, bathroom mirror or anywhere else you will see it often. The back of the toilet door works well! This way, you are visually seeing as well as internally focusing on your goal every day. Remember, the mind is the origin of our reality.

2. Create a Vision Board

This is an extension of writing down your goals. A vision board is a collection of images and words that represent what you wish to achieve. Browse magazines, photos and online to find powerful images which will trigger a strong emotion in you. Pin, paste or if you’re creative use a program to collect your images onto a pinboard or piece of card, then place it in a spot you frequent to make it a part of your everyday. I love making vision boards. We have a large cork board for our family vision board in our main living area, and I have also created one for my office. It’s easy and fun!

Vision Board

3. Surround Yourself with Like-Minded People – or at least supportive people!

Have you noticed how tiring it can be to pursue your dreams when people around you are on a completely different wavelength and worse – are actively unsupportive of your choices? It can really zap your energy and motivation. When we surround ourselves with supportive, understanding and like-minded people however, we are uplifted and encouraged to pursue our dreams. We are free to fully embrace and rejoice in our journey and this freedom creates space to move forward. So don’t be afraid to gently let go of those whom no longer support your journey. You need to do this in order to make room for those who do support and embrace all that you are.

4. Make Health a Priority

Healthy body, healthy mind, healthy life, healthy soul. Great health gives us vigour, strength, stamina, motivation and opens us to the creative energy within.  We are literally lifted to a  whole new level of reality when we find and create a healthy balance in our lives, and when we operate from this level we can achieve anything with much greater ease. The bottom line is that great health is the basis from which great things are achieved.

5. Celebrate your Success

Such a simple act but one in which I see most people forget. We get so caught up in “doing” that we forget just how much effort and commitment it takes to achieve a goal. This is something to be proud of, celebrated and rejoiced. As you accomplish each step of your goals take time out to recognise and celebrate the effort and achievement. Afterall, life is a continuous journey and if you wait until you achieve “it all” you may never get around to actually enjoying your success.

Let’s Talk About Sugar Cravings …

As we head into the New Year full of resolutions, we leave behind the Christmas holiday period which, for many, has been a period of indulgence. During this time we often find that we have eaten more sweet foods than normal, but then find it hard to cut back. Once sugar levels in our diet have increased the desire for it is harder to resist.

Many factors lead to sugar cravings including fatigue, adrenal stress, emotional factors, hormonal fluctuations and nutritional deficiencies. However sugar cravings can also be driven by psychological factors which increase our desire for sugar to the point where it becomes addictive.

Eating sugar day in day out is harmful and can result in various health problems such as diabetes, weight gain, metabolic syndrome, osteoporosis, hormonal balance, irritability, anxiety and Candida. Symptoms of Candida (intestinal yeast) include digestive bloating and other disturbances, poor energy, mind fog and mood swings.

There are ways in which you can work to reduce sugar cravings:

• Consume regular amounts of protein throughout the day to keep your blood sugar levels stable.
• Make sure you have a regular intake of magnesium containing foods i.e. rice and oat bran, pumpkin seeds, cacoa powder, sesame and sunflower seeds, brazil, almond and cashew nuts.
• Include a couple of teaspoons of cinnamon powder in your daily diet to reduce insulin resistance.
• Ensure your pH levels are balanced. If you are acidic work towards alkalising your system as acidity increases sugar cravings.
• Remove as much sugar and other refined carbohydrates from your diet as you can.  Try natural sweeteners such as stevia or xylitol instead. 
• Practise mindful eating to prevent prevent eating in a hurry and over indulgence.
• Work on reducing your stress levels through such mediums as exercise, work/life balance and meditation.

A natural health care practitioner can also help you by:

• Ascertaining whether you have Candida Albicans, otherwise known as intestinal yeast:  Candida feeds on sugar and upsets intestinal flora.  This in turn increases the desire for sugar.
• Investigating whether you have food intolerances or sensitivities: mind fog and fatigue make us look for foods that produce quick energy such as refined carbohydrates.
• Assisting with hormonal balancing: an imbalance in hormones causes fluctuations in serotonin and beta-endorphin levels.  Eating sugar helps the body to make serotonin and stimulates feel-good chemicals in the brain. This improves mood in short bursts, but will will reduce overall energy. This cycle can, in the longer turn, contribute to insulin resistance.
• Reducing adrenal stress:  stress increases the release of the hormone cortisol which in turn increases hunger hormones. When under stress we tend to reach for the ‘wrong’ type of foods.

The body is always looking to balance itself given the right conditions.  If you would like more information on blood sugar regulation just send me an email or give me a call.

Stay on Track over the Festive Season

Christmas and the new year is a busy and often stressful time. It is also a time when many people are on holidays and tend to overindulge and let their good health habits slip. Follow these simple tips and you will keep your health on track this season.

Eat some breakfast. You have heard this time and again but it is even more important during this stressful time. Breakfast literally breaks the fast, stabilises blood sugar levels for the day – which helps the body cope with the demands of the day, and makes us less inclined to overindulge in sugar and other unhealthy foods (and drinks!)

Chose protein first. Before you reach for the sweets and carbohydrate loaded foods such as potatoes, bread, stuffing and rice, eat some protein foods such as chicken, turkey or legumes. This will help satisfy you without upsetting your blood sugar levels and will help avoid increased weight. And don’t forget your fresh salads and veges to provide all your antioxidants and phytonutrients.

Water water water. With about a month of celebrations happening at this time of year it is easy to overindulge alcohol and for water intake to fall. By the time you feel thirsty you are already dehydrated and this is terribly upsetting to the body. So drink up – plenty of water!

Catch up on your sleep. Holidays are mean’t to be relaxing so ensure you get the extra rest you need. Research has shown that ‘catch-up sleep’ can in fact make up for that which is lost through the week and help replenish the body. It has also been shown that getting to sleep before midnight allows for a more restful sleep. So get to bed a little earlier and sleep a little longer in the morning, and this way you will feel energised and ready for the festive celebrations.

Move that body. All it takes is a bit of walking several days a week for your energy levels to improve and to keep weight off. Even if you are feeling tired or sluggish it is worth making the effort for a little exercise. Grab the kids or your other half and go for a wander around the neighbourhood. At this time of year it is a fun exercise with all the Christmas lights and decorations.

Keep it simple. It is so easy to get caught up in all the hype of Christmas and to go to extremes making the day special. This creates an enormous amount of stress, both emotionally and financially. Instead of spending all your time on money on extravagant presents and elaborate meals why not simplify everything. Get back to the basics. Invite your loved ones to bring along something for the Christmas meal (share the load!) and instead of expensive gifts try some home-made ideas (google comes up with heaps of home-made ideas) or give the gift of your time – share a meal or have a catch-up in the new year.

Breathe. One of the simplest and most effective stress management techniques, and so imperative to our health. A simple breathing exercise can instantly make you feel better and cope with the daily demands. Naturopath Marianne Harold has written a great article about the power of the breath, including a simple breathing technique. You can view it here.

Take your herbs and supplements. You’ve worked hard at improving and maintaining your health so don’t drop let it slip backwards at Christmas. Taking your herbs and vitamins through the holiday period will help your body cope with the little extravagances and still be firing well come the new year.

Pretty easy hey! What are your tips for staying healthy over the festive season?

2013 Awesome

A wonderful little pic from Spiritualnetworks.