Turmeric lattes are all the rage at the moment, but the best thing is that you don't have to go to a cafe to enjoy the experience. You can make one at home with your homemade nut milk I have experimented with a few recipes and also some premixes and I have to say that this one trumps them all. This takes minutes to make for a relaxing and healing drink.
Recipe is from The Wellness Mama
A little about Turmeric:
Research has shown that high doses close to 500 – 2000mg of curcumin can do the following:
Here is the recipe:
I am Krys Lojek, Nutritionist at 2/294 Sydney Rd, Balgowlah. I see people from all walks of life and help them to learn about great food choices that will help them feel and think so much better. Check out www.kryslojeknutrition.com or you can book an appointment with me using this link https://calendly.com/krys-phn
Krys Lojek, Nutritionist
Over the past two weeks I have had the opportunity to speak to year 11 and 12 at my kids local school. I was given 15 minutes with each class to try and engage them in the fascinating topic of nutrition and focus. That topic could be enough to put any child at 8.40 am asleep mid sentence. So I had to be succinct and focus on one topic that would resonate with the kids. The topic that I chose was SUGAR.
So for a blog this month, I thought that I would summarize what I discussed and perhaps you could chat with your child about how important it is to eat the least refined foods to maintain focus and concentration at school.
Let me explore a bad day. You have started breakfast on the wrong foot, eating over 17 teaspoons of sugar by having so called healthy foods. Honey crusted granola, strawberry yoghurt and a huge glass of orange juice. You feel fab, your energy levels are at a high, then during first lesson you struggle to keep your eyes open, your beginning to tune out and get a little restless. The hunger pains start happening and you just want to leave the classroom and get something to eat and it won't be anything healthy either...just something quick. Have you felt like that before? This spiral of eating will have you going on a blood sugar roller coaster ride all day, just because of breakfast.
The World Health Organisation recommends that we should eat no more that 6 teaspoons of added sugar for health. To keep within these recommendations it is important to minimise our intake of any refined foods. As I see it, any foods that have been processed have been stripped of fibre. This is significant as the amount of fibre within foods directly correlates with the length of time sugars are absorbed from the intestines into the bloodstream. Think white bread, muffins, cakes, chocolates etc etc They are broken down very quickly in the gut and absorbed in the bloodstream at a rapid rate which causes the blood sugar to rise significantly. This is the beginning of the blood sugar roller coaster ride. We feel okay for a short while then our blood sugars come crashing down and we start getting hunger pains and so begins the unfocused, restless, tiring day.
The sugar roller coaster ride. Green line indicates a well balanced diet, and the red line is when our blood sugar spirals out of control from eating refined, processed foods
So what makes a good food choice?
Firstly, there are some packaged foods that are a good food choice. It is about reading labels and comparing brands. The same cracker can differ in ingredients significantly between brands, so don’t rely on price point always read the labels. I like to use the example of chips. I am not saying that chips are good for you, but if you are going to eat them, then pick the ones with the least amount of ingredients. Avoid those bags of sensationally tasting savoury mac and cheese chips with 101 ingredients and choose a plain salted version, or even salt and vinegar or chilli chips.
Biscuits are another tempter. There are always biscuits around and if it is that time of day where you can't resist go for the plainest ones. How easy is it to consume a whole packet of Tim Tams as compared to Milk Coffee biscuits. Choose the one with the least ingredients…..does that make sense?
Breakfast cereals are a big one as well. Avoid every one of them except weetbix and plain untoasted muesli made with rolled oats which both have the least amount of added sugar. Apple juice concentrate is a popular ingredient used in cereals, it is still a sugar and will put you on that roller coaster ride. Golden rule is to always check ingredient labels. If sugar is in the first three ingredients, or there are words or numbers that you have no clue what they are then choose something different.
Did you know there are 40 + names for sugar on ingredient labels.
Here they are.
Take this sugar quiz and see how many teaspoons of sugar are in foods that many of us eat everyday.
What should I be eating then…
Think unprocessed foods. When your palate is used to the sugary taste then it may be hard to get used to the texture and flavour of whole foods. But, it will be worth it. Good foods make you feel fantastic!
Choose seasonal, colourful vegetables, fruits, wholegrains, rolled oats, quinoa, buckwheat, locally caught fish, pasture fed meats and poultry, legumes, full fat dairy, olive oil, nuts and seeds are all part of a healthy nourishing diet. Having these foods everyday will support your brain and body during the gruelling HSC years.
Here are my 5 top tips:
Don’t get hooked on sugar. Keep your intake from refined foods to a minimum and if you are eating processed foods go for the plainer options. Focus on eating whole foods and lots of fresh fruits and vegetables to keep you healthy and strong throughout your HSC years.
I am Krys Lojek, a nutritionist located in Balgowlah. I love helping people from all walks of life to guide them in the correct food choices to support health and healthy aging.
Like me on facebook or visit my website www.kryslojeknutrition.com and sign up to my newsletter. Appointments can be made using this link https://calendly.com/krys-phn
Krys Lojek, Nutritionist
Ok so the scenario is this, I am a nutritionist giving a talk on lunchbox ideas at Source Bulkfoods in Balgowlah in March. The ironic thing is, is that my kids are not lunch box eaters and have particularly fussy palates. The majority of the time the lunch box comes back ant ridden with squashed bananas, bruised strawberries and deconstructed cheese and crackers. Those delicious spelt Easter buns were eaten by a brush turkey who also happens to know how to undo zips and get into the school bag.
Does that sound familiar? Apart from being too busy to eat at breaks, two of my kids are very limited in what they like to eat. This makes lunch boxes a very mind bending experience. No matter how many discussions I have the questions go like this….
What would you like in your lunch box?
What do the other kids have in their lunch box that you would like?
Would you like to pack your own lunch box today? Here are a few ideas.
I figured if they put their own lunches together then they would eat it, but yet again a miserable fail. It keeps coming back whole.
Then when I find something that they like, I am so excited that I give it to them day after day only for them to get totally sick of it. I hear the words “mum, can I not have fried rice in my lunch today please”
So what do I do? I am not alone in this equation. After speaking to some other mums this is what I have come up with.
Accept the fact they are not lunch eaters and make sure that they go to school with a good breakfast and come home to healthy snacks and dinners - thanks Bonnie
Suggest that they eat their lunch when they get home or in the car on the way home from school before they are allowed anything else- thanks Rusty
Avoid having anything that is quick and unhealthy in the house as they will hunt them down after school. - thanks me
Keeping leftovers in the fridge is perfect for those humongous after school appetites. Spaghetti bolognese, fried rice, healthy apple crumble or even a chocolate avocado mousse are great options that you can have in the fridge where you can hide lots of goodness in the mixture without them even knowing! It all depends on how much time you want to spend in the kitchen and how creative you want to get.
So in an ideal world what would a lunch look like?
For me, I love bento boxes. The food looks amazing and it takes away the boredom of sandwiches.
I always like to fill them with a good balance of macronutrients: Protein, carbohydrates and fats that wonderful balance to keep their minds alert and their bodies still.
Some protein ideas might be: mini frittatas, homemade sausage rolls, wraps with leftover roast meats, salad and mayo, cheese and biscuits, protein balls made with oats and seeds, shredded meats, sliced turkey rolled up and perhaps a thermos with leftovers from dinner the night before.
Carbs might include some chopped up fruit, chopped up vegetables, homemade muffin or wholegrain bread….
Fats might be a serve of plain greek yoghurt to have with the fruit, cheese, boiled egg, avocado etc….
I try to limit anything sweet, because I figure that this will cause their blood sugar levels to spike which can lead to a whole lot of learning challenges. My rule of thumb is: If they don't eat their lunch there are no yummy homemade cakes and fancy breads or healthy muesli bars in their lunch box. They can have that when they have had something healthy to eat.
Lunch boxes all depend on your kids food choices. I celebrate any child who will eat a salad for lunch. I just wish they were mine then this blog would be a bit different.
My life saving grace is the canteen at school. I am so lucky that they make all the lunches there from butter chicken to chia pudding and fortunately my kids love nearly everything that they make. Yes, I am incredibly lucky. After spending a few shifts helping out, I came to the conclusion that they are really cooking and making beautiful food for the kids.
So with that in mind, it has taken the angst out of what to have on some mornings of the week, the rest of the time I just make sure that they go to school with a good breakfast in their belly and something in their lunch box that they like whether it be fried rice or leftovers in the thermos, cut up fruit, cheese and cracker or spelt hot cross buns. I just hope the brush turkey isn't around.
I am Krys Lojek, Nutritionist at 2/294 Sydney Rd, Balgowlah. I see people from all walks of life and help them to learn about great food choices that will help them feel and think so much better. Check out www.kryslojeknutrition.com or you can book an appointment with me using this link https://calendly.com/krys-phn
Krys, Lojek Nutritonist
My house on the outside is clean, comfortable and organised - or so that is what it appears to be. When you open a cupboard you have to duck for cover with the overflow of “stuff” oh and by the way avoid the garage and store room.
Sometimes that is how our brain feels, on the outside we look uncluttered but on the inside we are brimming with ideas, thoughts, memories and that endless what to do list ultimately making us feel disorganised and perhaps a little depressed due to the overwhelm.
The way that many of us approach our health is very similar. Although we want to be healthy and we want to make great food choices everyday, sometimes it's just not possible. Our brains are so cluttered with “stuff” we have to make room for new ideas and concepts. To make changes stick we need to deal with the clutter within.
This idea struck me while I was watching youtube sensation Marie Kondo in her Netfilx series Tidying Up. She shook all my conventions and it took me a little time to come around to her system of organising as I hate to admit it, her ideas were far better than mine. How can we relax and enjoy our space when we are surrounded by kaos? We can’t clear our thoughts or make good choices when our homes and our heads are filled with “stuff” that we either no longer need or think that we need.
It’s like eating healthy, we are full of lots of ideas about healthy eating but it's hard to change habits that took a lifetime to create. We need to deal with all the clutter. We have to break our patterns of old unhealthy eating habits and create new healthy eating habits.
To make a start, I put together 10 golden rules for eating healthy. You are probably going to read this list and think, it's just not possible. That’s ok. Just catalogue it in your brain until it does make sense and it is doable. When making changes there are two types of people in this world. Those that change everything at once, and the rest of us who need to take things bit by bit. One change at a time, and when you are ready, then go to the next step. Don’t think that you have to do it in this order, just pick the easiest change for you, start with that and when you have aced it try another.
Krys’ 10 golden rules for healthy eating:
Marie Kondo asks this one question when letting go of possessions does it spark joy for you? If an item sparks joy, then keep it. If it no longer does, or you have no use for it in your life ahead, then let go of it. Thank the item and graciously give it away.
Just like food, embrace the healthy foods and be thankful that you are eating to heal rather than create disease. Then, say no thank you graciously to the unhealthy ones. Let them go, as they do not belong in your healthier life now and in the future.
Uncluttering your life and your home can be the first step to healthy living. Because, once you have nailed that, then you can move onto other areas of your life such as your health and wellbeing to get even more rewards and importantly joy.
Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do. I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life. Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.
This is a two part blog about fatigue. We have all experienced what it is like to feel exhausted at the end of the day. We are too tired to exercise, too tired to cook a decent meal and so tired that sleep becomes impossible. In the first blog Part 1, Are you tired of being tired we looked at strategies. Often fatigue is a result of overwhelm. Not enough time to prepare food, shop or rest. It is about prioritising your time and planning over the weekend. It is never full proof, but just a little preparation can go a long way and take away all of the angst of being disorganised. Creating online shopping lists, having easy meals when there is a hectic evening of activities, enough left overs for lunches and making time for you can make a big difference to your week. Read Part 1, Tired of Being Tired here.
In part two we are going to look at the types of foods that will support our bodies to combat fatigue. Drinking enough water, eating enough vegetables, protein and good fats are essential for supplying our mitochondria what they need to produce energy. Some causes of fatigue are easy to rectify, while other causes of fatigue are far more complex. But for many a change in diet, a few targeted supplements and some downtime can be enough to get you back on track.
Here are my 4 top tips to getting your life back
Drink more water.
Our bodies are made up of 70% water, being essential for life. It is needed to carry nutrients and oxygen to our cells. Without water the first symptom we experience is fatigue. We are so busy that we often forget to drink enough water throughout the day, hitting the wall at 3pm. Our bodies are confused, are we low in sugar or are we thirsty? My advice to clients are to always reach for a glass of water first. If, after 20 minutes you are hungry then reach for something to eat, but not the wrapped chocolate bar snack. This was a tip that I got from Sarah Wilson, formerly I Quit Sugar. And do you know it works!
Ideally we need to drink up to 8 glasses of water per day. A more accurate way is to drink water until your urine is a pale colour. If your urine is dark and smelly you need to drink more water!
Eat 5 or more cups of vegetables per day.
When we are eating the wrong foods - aka the processed crappy kinds, our blood sugars are on a roller coaster ride causing inflammation and disease. For sustained energy we need to eat foods that are full of fibre and phytonutrients. Fiber is like a fertilizer for our internal garden of beneficial bacteria. Without it our bacteria will starve and die, jeopardising this delicate balance that supports our immune system, our neurotransmitters, vitamin absorption, metabolism and our overall health and risk of chronic disease and cancers. Fibre helps to keep food moving, keeping you regular.
Phytonutrients are essential for vibrant health. Think of all the beautiful colours of vegetables. The reds of capsicums, the greens in broccoli, the purple in grapes and beetroot. I am not talking about white potato chips from the freezer. At every meal and at every opportunity eat your vegetables. A leafy green smoothie is a perfect way to get a hit of vitamin B’s that will give you a lift in the afternoon. (Mark Hyman, Food, What the Heck Should I Eat)
Are you eating the right fats?
We are all so fat phobic, thinking that if we eat fat then we will get fat and our cholesterol will soar. If you eat the right fats, that is the least processed kind of fats - Olive oil, olives, avocado, nuts and seeds, eggs, lean meats, fish and dairy will not make you fat but rather, give you the energy that you need. Good fats help you feel fuller for longer and are cardioprotective. The most recent study in support of a high fat diet was the PREDIMED study that showed that a high fat diet reduces the risk of heart disease, diabetes and obesity. Making sure that you are eating fats with every meal, but make sure they are the good types of fat:
Lashings of olive oil on salads with a squeeze of lemon juice
Snacking on avocado and olives
Enjoy a handful of nuts every day
Boiled eggs are great to have in the fridge for a quick snack
Protein with every meal.
I love chicken liver pate. It's a superfood, which has several times more Vitamin A than any plants, rich in B vitamins, zinc and other nutrients. So for an instant energy hit, this is one solution. Don’t save it for the cheese plate, take some pate to work with some crackers, olives and veggie sticks and you will have a nutrient packed lunch.
Unfortunately, I may be one of the few that like chicken liver pate and I know that all the vegetarians out there are screaming “what about me?” The solution is to make sure that with every meal you are pairing it with a good source of protein. Protein is essential for building and repairing every cell in the body, for DNA production, backbone of every enzyme, in fact every cell is made up of proteins.
Criteria for selecting good sources of protein:
Choose grass fed/wild and pastured meat or poultry
Free range, no antibiotics
Choose organic if possible
Fish that is wild caught and local, go for the smaller fish as it will have lower methylmercury levels
Or sustainably farmed fish
Choose free range eggs
Organic or non homogenised milks
Good quality cheeses - not plastic slices
Whole yoghurts without sweeteners or thickeners
Coloured rice, quinoa, buckwheat, legumes
Organic soy products
If your symptoms of fatigue are not relieved by diet alone, it is important that you go to your GP to get further testing done. Often fatigue is a symptom of an underlying condition and it is important to rule out any nutrient deficiencies. Once you have done that, then go to a nutritionist who can help you find the foods and the right targeted supplements to support your body at this time. Remember, listen to your body, avoid overly stressful situations and look after yourself by taking time out in nature, reading a good book or being in the company of others.
I am a nutritionist at Proactive Health Network in Balgowlah, Sydney. I love helping people feel better by finding solutions that are just right for them. Remember good health is about embracing change. Changing what you eat is something you can do, that will change your life.
Krys Lojek, Nutritionist
Working full time, raising a family, juggling responsibilities can be overwhelming and a recipe for exhaustion. It is understandable that when we are constantly juggling roles we will feel tired, but don’t let this be your new normal.
In this two part series about fatigue, in Part 1 we will be looking at strategies and priorities. Often not making enough time to cook and plan can lead to a disaster. We all know what it feels like when we are not eating the right foods for our bodies. We feel sluggish, overweight, unmotivated and tend to continue to eat the wrong foods for our bodies. When we have a plan we take the stress out of our daily lives. By making use of online shopping, impromptu shopping, batch cooking and planning meals around your activities can make a big difference.
Here are a few strategies to help you make the most out of every hour of the day.
Create a work/life balance - Before I hear all the exclamations it is important to prioritise your jobs. Which ones need doing today and ones you can put off till later.
Create those lists using whatever medium you prefer. For instance, spreadsheets, notes or calendar’s and remember to break down your tasks into achievable pieces to help you feel in control of your life. I personally love calendars. I use google calendar and place all my appointments and commitments sharing to the relevant people.
Make cooking and shopping a priority - For health you need to cook. Your health directly correlates with the foods that you choose to eat. We should be aiming to eat foods that are seasonal, diverse and an array of colours. Avoid any processed foods, vegetable or seed oils, anything that comes in a packet or has words or numbers that you cannot pronounce.
Once again, this involves a little planning. Sitting down once a week and planning your meals around your families activities. Once you have worked out your meals for the week, create some online shopping lists for home delivery. My favourite online delivery services are Harris Farm, Doorstep Organics, One table, Honest to Goodness and I will use Coles and Woolworths for some basic products.
Secrets to success are:
Factor in some downtime - It can be hard to unwind, finding ourselves in a constant state of stress, pushing ourselves to the limit and beyond. To help our bodies get out of this flight and fight state,(sympathetic nervous system) studies have identified the benefits of deep breathing to stimulate our rest and digest nervous system (parasympathetic nervous system). Practicing deep breathing every day has been shown to lower blood pressure and your pulse rate, breaking that pattern of constant stress.
Sick of being tired? Try to incorporate these few strategies into your daily life and find the time that you never had. It is never simple, but by prioritising your activities, smart shopping, meal planning and eating well, plus incorporating some downtime into your everyday can make a massive difference to how you feel.
Part 2 is about the nutrients that we need for our bodies to thrive. Make sure that you drink plenty of water throughout the day, eats your veg, protein and good fats. Fuel for your mitochondria!
Read Part 2 here
Krys Lojek, Nutritionist at Proactive Health Network
Many of us have spent years collecting plastic storage containers only to find out that storing foods in plastic can increase our risk of chemicals leaching into our foods that put us at risk of reproductive cancers. It has also been acknowledged that plastics may also be the cause of early puberty and also contribute to obesity, heart disease and diabetes.
I believe that to be safe, we should avoid all plastics if you are able. But, of course there will always be situations where there will not be the choice. Nicole Bijlsma from Building Biology has identified plastics that you should avoid and plastics that are ok. Click here.
Make plastic free July last a lifetime. Be smart, create lasting habits. Reuse glass jars for food storage and repurpose all those plastic containers to non food storage. You can do it. Phase out those plastics with glass and create more mindful shopping habits. Rethink what you buy and where you buy.
As a nutritionist my philosophy is guided by the 5 pillars of health. One of these important pillars is environment. Often when we have health issues and we come to a plateau, then looking into environmental exposures can help to jumpstart your health. This will require a full nutrition consultation where we look at your health and family history, triggers to determine your risk levels with comprehensive questionnaires and appropriate testing. Has your health plateaued? Email Krys at Krys@proactivehealthnetwork.com.au
Krys Lojek, Nutritionist
Ever had a day where you had a total personality failure. Well, my family will attest to that one, I successfully made everyone's life a misery but here is how the story goes….
This was perhaps one of the best holidays we have had in along time. I had planned our trip so that we were not rushed and had plenty of time in one spot to explore and relax at our pace. This is in stark contrast to our last one where we spent, maximum three days in one spot for two weeks. Great but rushed. We were ending our stay in Yosemite and heading to the big smoke in San Francisco. Like all, or most ‘organised' mothers, I thought I was doing the right thing. We have self-contained accommodation so that we can cook our own meals and have relative control on the quality of food that we eat. I love vegetables and fruit and lots of them, which you don't get when you eat out. So we were eating through our supplies to buy fresh at the next spot without food spoiling in the car on the drive from Yosemite to San Francisco.
I had planned it down to the wire, except….. The last night. So we picked up a few things from the corner store which didn't sell much at the end of the afternoon, so it was a big breakfast for dinner, of grilled tomatoes, eggs, bacon. All the fresh produce, eaten and only a few staples left for the next phase of our holiday.
The next day, we pack the car, I've made a stack load of pancakes for breakfast with maple syrup and head off. It wasn't a long drive, so I wasn't concerned that we didn't have any snacks. But after breakfast, packing the car, saying goodbye to our holiday spot, we get in the car and what do the kids say? I'm hungry is there anything to eat. Is that a recording that I hear? Determined to get going, we ignore calls for food and drive on. Lunch we stopped off on the way and had what ever limited choices there were. Roadside food is never a positive experience, but what do you do.
That afternoon, I felt a wave of Jekyll and Hyde take over. Once the lovely pacifist, I became, the mother from hell. I was grumpy, moody, nothing was good enough and I felt the only safe place was to take myself to bed and sleep. This did help but once again we ate out that night, not eating what we really needed to be eating.
Although my personality returned after a restful night's sleep, I felt weary, no energy and lost my spark. I was not sure what I was missing until we stopped at Whole Foods on the way from Monterey Bay to San Francisco. OMG, now I love Wholefoods in the States, it's like a little food haven, but this one was huge. They had isle upon isle of cooked food in a bain-marie of all different types and styles of food. Slow cooked meats, vegetables, salad ingredients we were all in heaven. I looked around at all the choices and my body drove me to the paleo section where I filled an enormous takeaway box with roasted vegetables, grilled chicken, and beetroot. There were many other foods that I would easily have loved, but I bypassed all for these choices. What got me the most was the absolute pleasure of eating. Every mouthful of veg was sensational. The taste heightened. It was a truly fantastic, pleasurable eating experience and I could feel the goodness with every bite.
My body was healing and receiving nourishment and I could feel it. My family thought I was totally mad. I thought I was mad. But my body was starving. Starving for the good foods. Real foods, fresh foods.
My personality was restored, my energy revived, and now we had a new joke in the car. What do you do when you are feeling down, go to Wholefoods….Made me laugh for a change.
So with personality revived, I have learned the importance of planning your food realistically and if you ever get stuck traveling in the States go to Wholefoods.
Going into surgery for some people may feel like an instant relief of a heavy burden, for others it may feel like a lamb going into the slaughter. Either way, the time before elective surgery is gold. It's important to use this time wisely and not spiralling into a cycle of self destruction or unaccountability.
Here are 5 key strategies to help you:
A few facts:
Here are my 5 top tips to help you gain control of your elective surgery for a successful outcome.
Be a know it all: Now it is time to focus on detail. If this is something that you are not good at, then find someone who is. When you see your surgeon, they are going to ask you a lot of questions about your health background, especially previous surgeries and hospital experiences. They will explain the operation in detail, and it's important that you understand exactly what is going to happen. Not put your head in the sand like and emu. It's your body and you need to ask the questions. You might like to start with:
How long will it take?,
How big is the incision, where is the incision?
What can I expect after the operation?
How long will I be in bed for?
When can I start eating?
Do I have to eat hospital food?
Can my partner stay in the same room as me?
What tests will I have to get done before surgery?
The surgeon is operating on you. You need to know everything to put your mind at rest, not keep you up at night worried because you forgot to ask a question.
Give up your bad habits: If you smoke it's time to quit, if you drink too much alcohol then it's time to cut back and quit before surgery, if you eat too many processed foods and sugar then it's time to quit that as well.
All of these habits have the potential to put you at higher post operative complications. Blood clots can form, commonly known as DVT (Deep venous thrombosis) which can break off and lodge in the lungs, brain or the heart causing a life threatening emergency. They can compromise your immune system causing susceptibility to infection, (chest infections in smokers as they have a decreased lung capacity), slow wound healing, wound breakdown, breathing difficulties, collapsed lung and pressure sores.
This increases your time in hospital, increases your risk of hospital acquired infections and increases your exposure to antibiotics and other medications and therapies.
Start moving: Often we are having surgery because we have been injured and unable to walk or exercise properly. It’s time now to find some form of exercise that you can do, or find a personal trainer that can work 1:1 with you to build up your strength. Whether you walk with a frame or a walking stick, start moving. Start with 10 minutes once a day, 10 minutes twice a day, building up to your exercise tolerance twice a day. Movement builds and strengthens muscle, improves our lung capacity, our general mood, increases our vitamin D levels if we exercise outside in the sunshine, and helps us build up our endurance and vitality.
Start eating healthy foods: Now it is time to focus on eating well. By definition that means eating foods that are from a plant in as many different varieties and colours as possible. Lean meats, poultry, fish, eggs, nuts and seeds, dairy and whole grains. Try to choose your foods depending on where it is grown, how it is grown or raised, how it is packed, the degree of processing. Choose organic produce where you can or follow the clean 15 and dirty 12 guidelines from EWG.org. Next time you are in the supermarket, become a super sleuth. Check every label, look for ingredients that you cannot pronounce or numbers that you have no idea what they are and put that product back until you can recognise the ingredient list. Soon you will have it down pat, and know all the good choices in the supermarket. But remember, things change, ingredients can change at the manufacturer's discretion.
Prepare your home: Being organised is essential to a stress free recovery. The time before surgery is perfect to start batch cooking or cooking double quantities of meals and freezing them for when you get home. Slow cooked meals are perfect after surgery as they are easy for the body to digest and full of nutrients that you need to heal. Bone broth is another nutrient rich staple to keep in the freezer. Rich in glycine and collagen, these proteins are essential for wound healing. Having a week’s supply of ready made meals, stocking up on meat, fish or poultry, portions of cooked rice and quinoa, frozen vegetables are a few suggestions. Explore fresh fruit and vegetable delivery options. Start saving online shopping lists so that when you are home from hospital all you have to do is click on the button. These delivery services are great as they are an easy way to get fresh milk, bread, fresh fruit and vegetables and a few pantry staples plus a bunch of flowers to brighten up your living room delivered to your door without any extra charges.
Never be afraid to put people out. Ask your visitors to bring in a smoothie or a cooked meal instead of the obligatory box of chocolates and flowers when you are in hospital. If anyone offers their help ask them to visit you at home after discharge, or to take you on an outing to sit or walk in the sunshine at a park or a beach. If you have a close network of friends, ask one of them to organise a meal roster for the first week out of hospital. This is especially handy if you have a family that you are preparing meals for.
The time before elective surgery is a gift. Use it well to prepare yourself mentally and physically so that you can reduce your time in hospital, improve your recovery experience and reduce the risk of complications.
Before kids, I worked as a registered nurse for over 20 years on surgical and medical wards, specialising in Intensive Care at St Vincent's Hospital, Darlinghurst. I recently re skilled as a nutritionist due to food intolerances in my children. Combining the two skill sets makes so much sense.
I offer 4 week pre and post operative programs that will guide you step by step, including nutrition consultations, targeted supplementation, functional testing, individualised nourishing meal plans, recipe ideas and strategies to improve your surgical outcomes. Lets work together.
Find out more here
REVIVE is a program that I put together to help your body deal with the build up of chemicals and toxins that we are exposed to every day. The digestive system, liver, kidneys, skin are major organs of elimination. And, they do an amazing job. Its just when their is a backlog of toxins to detoxify that things can go a bit haywire. We need to clear that back log by giving our bodies a break from the toxins so that it can get on top of the job of sorting and cleaning and detoxifying.
Every day we accumulate toxins. From the job that you do, to having a few too many beers over the weekend, the shampoo and body care products that you use, the foods that you choose to eat and the oils that you use to cook with.
Our body gives us warning signs that it needs a break. Such as coming down with a cold, feeling exhausted, putting on weight, feeling out of sorts, moody, irritable, lack of motivation, skin blemishes, achy joints, digestive issues the list goes on.
Give your body a break, such as: cutting back or avoiding alcohol, buying produce according to the clean 15 and dirty 12 guidelines, opening up the windows in your home, replacing body care products with body friendly ones, and eating an anti inflammatory diet can help you begin to heal and feel great again.
Feeling great, begins within. Just recently, I spoke at a"The Wellness Project Community" event, all about Skin Foods - Face the Earth. I spoke about foods that heal your body, and have been fortunate enough to have been inspired by Dr Terry Wahl's, a university professor at Iowa. She had advanced MS and realised that conventional treatments were not working for her. Through her journey of experimenting with diet, supplements, electrical therapy and exercise she is now walking to work, riding horses and living an active productive life. She now focus’ her energy on conducting clinical trials to prove that diet does play a significant role in chronic disease states. Of course, the outcomes have been very positive, but there are always a few stubborn cases. I just wanted to set that straight incase you have a chronic disease and are about to go head first into another protocol. Buy her book first and read “The Wahl's Protocol” and discuss with your specialist, before you make any changes to your treatment plan if you have an advanced chronic disease.
Her message is loud and clear. Eat more vegetables. More than the recommended 5 serves per day. Dr Wahl's recommends up to or more than 9 serves of vegetables per day. To be specific 3 cups of leafy greens, 3 cups of brightly coloured vegetables and 3 cups of brassicas (cabbage, broccoli, cauliflower, sprouts, swede, turnips)
When we eat 9 serves of vegetables a day we are getting more than the standard vitamins and minerals that we get when we take supplements. There are a whole lot of unknown compounds that are in perfect combination in the vegetables that we eat that haven’t been discovered yet. We are giving the body what it needs to heal. That’s why it is important to eat food for health.
REVIVE is a program is a little more complex than eating more vegetables. It is a healing program, where we focus on removing all inflammatory foods and focus on eating foods that will nourish our insides.
The first week is the preparatory week. Just getting ready. Experimenting with making bone broths, slow cooked meals, making healing teas, and stocking your pantry with good foods are apart of this program.
The second week is all about bone broth and slow cooked meals. Slow cooked meats and vegetables are a lot easier for the body to break down therefore providing more nourishment to the gut as well as giving your body a rest from the hard work of digesting.
In the third week, we introduce more vegetables raw and cooked, nuts and seeds and eggs. This gives us more variety, creating interest in the food that we eat.
In the fourth week, it is much the same as before but with the addition of quinoa and buckwheat. These are beautiful protein sources.
After the fourth week, slowly day by day you reintroduce the food back into your diet. From this you will be able to tell which foods you can tolerate and which ones you should avoid.
What does REVIVE include:
Two nutrition consultations - face to face or Skype
Week by week activities
Menu Plans, Shopping Lists
Price on asking
Sick of being tired, lacking the energy and motivation to do things, always sick or have constant nagging complaints, have dull and lack lustre skin and hair then perhaps it is time to take the plunge and contact me to book in a time to start.