Echinacea

Clinical trials have shown Echinacea to be useful in both preventing as well as treating bacterial and viral infections including colds and flu. However, trials involving low doses of Echinacea products, or products with very low levels of Alkylamides have failed to achieve beneficial outcomes and resulted in much adverse publicity for Echinacea in general. As with other medicines, it is crucial to take sufficient doses of herbal remedies that provide effective amounts of the active plant-chemicals in order to produce a therapeutic effect.

Use 1.5-3.5 grams

 

Olive Leaf

The extract has also been shown to inhibit a number of bacteria and viruses, which has lead to increased interest in its use a tonic for the immune system. This research supports one of the many traditional uses of the herb in which a strong tea, made by boiling the leaves, was used as a treatment for fevers.

 

Elderberry

Fantastic for upper respiratory conditions and coughs that just wont budge! Elderberry – its botanical name Sambucus Nigeris – works by inhibiting the virus ability to enter cells, restricting the viral infection and causing an improvement in symptoms of the flu.

Also brilliant for reducing a high fever.

 

 

Adrographis

Enhances the immune system by helping the body produce more white blood cells which help the body fight infection. Also helps the lymphatic system. Particularly good for anything chesty or stubborn colds and flus/infections that keep coming back, bronchitis, pneumonia, and ear infections.

If you are pregnant or breastfeeding avoid this one.

Use 400mg a day twice a day for up to 10 days

 

Astragalus

A potent immune booster great for persistent infections.  Improves natural killer cells to help fight infection, and strengthens the body against colds and flus ( so really great to take as a preventative or if you feel a little run down/susceptible to getting a cold or flu). Also, particularly good if you have candida, herpes or lupus.

Use 500mg 2-3 times a day.

 

Using hand sanitizer is pretty common place these days, but what else is in these products? 

Did you know that most hand sanitisers contain an antibiotic compound called triclosan or triclocarban. Triclosan contributes to making bacteria resistant to antibiotics. Using hand sanitisers may actually lower your resistance to diseases by killing good bacteria, which helps protect against bad bacteria.
Hmmm that doesnt sound good does it!!
Instead, just using an alcohol based sanitizer or anti-bacterial essential oils are a really great alternative to these commerical sanitizers that you find in most bathrooms and public places, or on your supermarket shelf.
Most hand sanitisers active ingredients consist of either ethanol or isopropanol, both forms of alcohol. Alcohol kills most germs on contact without causing serious harm to the skin tissue, which makes it an effective active ingredient for hand sanitisers. Ethanol and isopropanol are antiseptics that kill germs by dissolving their essential proteins. This disrupts the normal cell activity of the germ, causing it to die.

You can very easily make your own using tea tree oil (a proven anti-bacterial oil) for your home, or taking with you on the go. I also like to make anti bacterial spray using tea tree oil, vodka and lavender essential oil and thyme essential oil.

Below is the recipe for a convenient natural hand sanitiser;

3 tablespoons aloe vera gel
1 tablespoon filtered water
5 drops tea tree essential oil
1 teaspoon vitamin E

Combine all ingredients together and mix.
Transfer ingredients into squeeze bottle, roller bottle, jar or bottle.

The importance of magnesium

 

I’m forever going on about magnesium, and this is why..

Magnesium is the fourth most abundant mineral in the human body and it is necessary in over 300 reactions within the body.

Every single cell in the human body demands adequate magnesium to function, or it will perish. Strong bones and teeth, balanced hormones, a healthy nervous and cardiovascular system, well functioning detoxification pathways and much more depend upon cellular magnesium sufficiency. Soft tissue containing the highest concentrations of magnesium in the body include the brain and the heart—two organs that produce a large amount of electrical activity, and which can be especially vulnerable to magnesium insufficiency.

Proper magnesium ratios are important for the body to correctly use calcium in the cells. Even a small deficiency can lead to a dangerous calcium imbalance and lead to problems like calcification and cell death. This manifests itself with symptoms like heart trouble, migraine headaches, muscle cramps and premenstrual cramping.

 

Water was once a good source of magnesium, but now:  Fluoride in drinking water binds with magnesium, creating a nearly insoluble mineral compound that ends up deposited in the bones, where its brittleness increases the risk of fractures. Water, in fact, could be an excellent source of magnesium—if it comes from deep wells that have magnesium at their source, or from mineral-rich glacial runoff. Urban sources of drinking water are usually from surface water, such as rivers and streams, which are low in magnesium. Even many bottled mineral waters are quite low in magnesium, or have a very high concentration of calcium, or both.

 

These dietary factors also deplete magnesium:

Consumption of caffeine

Consumption of sugar (It takes 287 molecules of magnesium to metabolize a single glucose molecule!)

Consumption of processed food

Consumption of alcohol

Consumption of produce from depleted soil

Consumption of foods high in phytic acid (Beans, legumes, nuts etc)

Additionally, drugs like birth control pills, hypertension medicine, diuretics, insulin, and certain antibiotics (among others) deplete magnesium levels. Sweating often from exercise or other causes can also deplete magnesium.

 

 

What Does Magnesium DO?

Magnesium is necessary for hundreds of functions within the body, but is especially important for:

 

Gives rigidity AND flexibility to your bones (more important than Calcium in many cases)

Increases bioavailability of calcium

Regulates and normalizes blood pressure

Prevents and reverses kidney stone formation

Promotes restful sleep

Helps prevent congestive heart failure

Eases muscle cramps and spasms

Lowers serum cholesterol levels and triglycerides

Decreases insulin resistance

Can prevent artherosclerosis (hardening and narrowing of the arteries) and stroke

End cluster and migraine headaches

Enhances circulation

Relieves fibromyalgia and chronic pain

Treats asthma and emphysema

Helps make proteins

Encourages proper bowel elimination

Prevents osteoporosis

Proper Vitamin D absorption

To aid weight loss

Lessen or remove ADD or ADHD in children

Aids in proper carbohydrate digestion

 

Even though magnesium deficiency is rarely addressed in medical settings, the National Institutes of Health website states that:

*Some observational surveys have associated higher blood levels of magnesium with lower risk of coronary heart disease. In addition, some dietary surveys have suggested that a higher magnesium intake may reduce the risk of having a stroke. There is also evidence that low body stores of magnesium increase the risk of abnormal heart rhythms, which may increase the risk of complications after a heart attack. These studies suggest that consuming recommended amounts of magnesium may be beneficial to the cardiovascular system.

Unfortunately, blood tests are relatively ineffective in gauging magnesium levels as less than 1% of magnesium is in the blood.

 

 

Low magnesium levels are often diagnosed by symptoms alone, and the following symptoms can point to low magnesium levels:

 

• Inability to sleep or insomnia
• Irritability
• sensitivity to noise
• mental disturbances
• anxiety, depression or restlessness
• muscle soreness or spasms
• infertility or PMS
• high levels of stress
• Headaches
• Heart “flutters” or palpitations
• fatigue or unusual tiredness
• coldness in extremities
• fuzzy brain or difficulty concentrating
• allergies and sensitivities
• lack of appetite
• back pain
• body odour
• bad short term memory
• poor coordination
• insulin resistance
• carbohydrate cravings
• constipation
• frequent cavities or poor dental health
• gut disorders
• kidney stones
• thyroid problems

If you have more than one of the above symptoms and especially if you have more than five, it is highly likely that you could benefit from magnesium supplementation.

This one is my favourites ways to enjoy strawberries, in this delicious  strawberry and mango smoothie. Enjoy.

Strawberry mango protein smoothie

1 banana, frozen

1/2 mango, frozen

6 strawberries

4 ice cubes

1 Tablespoon Maca powder

3/4 cup coconut water or coconut milk (coconut water is best )

Blend in a blender and serve

Cacao Sunflower Butter

2 cups of raw, shelled, organic sunflower seeds: the health benefits of sunflower seeds include high levels of selenium and Vitamin E, which assist the body’s natural detoxification systems. Be sure to choose organic as their high fat and oil content allows them to easily soak up pesticides.

2-4 tablespoons raw honey for sweetness: the health benefits of raw honey are vast and include antiviral, anti-fungal, and antioxidant properties.

4 tablespoons of organic cacao powder: cacao (which differs from cocoa in more than just name) is a wonderful source of antioxidants.

3 tablespoons of organic coconut oil (to help facilitate the buttering process): this healthy fat helps regulate blood-sugar levels, boost the metabolism, and reduce the risk of type-2 diabetes.

Directions:
Now, if you’ve ever made a nut or seed butter, you’ll know that it requires quite a bit of time in the food processor in order to come into fruition. First, add the sunflower seeds and cacao powder in the processor and grind the ingredients for about a minute or until the seeds are a fine powder. Next, add the raw honey and coconut oil. Grind all of the ingredients together for ten to fifteen minutes, stopping occasionally to scrape the sides of the processor and to let your processor cool if it is prone to overheating. After fifteen minutes, the oils from the seeds should be out, and the mixture should be a thick paste. I like a thick nut butter, but if you prefer a runnier butter, feel free to grind the mixture for a little longer in order for you to achieve the desired consistency.

Mmmm who doesn’t love the beautiful combination of coconut and chocolate! Well these macaroons are up there with a few of my favourite gluten free treats.

Chocolate Dipped Coconut Macaroons – Gluten free and sugar free!

Makes 9 macaroons (easily doubled, tripled, etc.)

1 1/2 cups unsweetened flaked coconut
2 tablespoons gluten-free old-fashioned oats, blended into flour
2 teaspoons vanilla, divided
1/8 teaspoon salt
2 egg whites
2 tablespoons natural unsweetened applesauce
3 1/2 tablespoons honey, divided (may be adjusted for desired sweetness level) (This can be substituted for rice malt syrup if wanting to do the anti-candida protocol).
1/4 cup coconut oil, measured solid
1/4 cup cocoa powder
Preheat the oven to 325 degrees.
Pulse the oats in a food processor to make a flour. Add the coconut and salt and pulse again until fine.
Add the oat and coconut mixture to a bowl, then mix in 1 teaspoon vanilla, egg whites, applesauce, and 1 1/2 tablespoons honey.
Use a heaping tablespoon to scoop the dough, and form into a ball with your hands. Make 9 balls total, and place on a parchment-lined baking sheet.
Bake for 20-25 minutes, until the tops just begin to brown. Cool completely on a cooling rack.
To make the chocolate, melt the coconut oil in a small saucepan, whisking constantly. Once it’s just melted, remove from heat, then whisk in the cocoa powder, remaining vanilla and remaining honey. Taste and adjust the honey level to your liking. Pour into a shallow bowl.
Dip each macaroon halfway into the chocolate, and let the chocolate set on a cooling rack for a few minutes.

Apple & Raspberry Gluten Free Crumble

Fruit Base:

5 large sized (900g) Granny Smith apples, peeled & cored

1/2 tsp ground cinnamon

1/4 cup Raw honey

1 cup frozen raspberries

 

Crumble Topping:

1/2 cup Coconut sugar

1/3 cup gluten free plain flour

2/3 cup flaked coconut

1/2 cup flaked almonds

25g melted butter, extra

 

Preheat oven to 190°C conventional 170°C fan forced.

Fruit base: Thinly slice apples. Melt butter in non-stick pan and cook apples, cinnamon and sugar for 6 minutes or until apples are soft. Stir through raspberries. Spoon into a 4 cup ovenproof dish.

To make crumble: Mix together with a wooden spoon sugar, plain flour, coconut, almonds & butter. Cover fruit with crumble topping to form an even top layer. Bake for 40 minutes or until crumble is golden brown.

Tip: Apple can be replaced with sliced pear as a delicious fruit alternative. Crumble can be cooked in individual 1 cup ovenproof dishes. Simply reduce the cooking time to 30 minutes

 

The following is a list of common sugars and sweeteners. Their glycemic index is in brackets. (How quickly or slowly they raise your blood sugar levels – the lowest number being the slowest and the most gentle on your body), and the other factors to consider when choosing them:

 

Maltodextrin (150) – With an extremely high glycemic index rating, this sugar is near poison for diabetics. Found in many packaged products.

 

Glucose (Dextrose) (100) – Very high on the glycemic index and equivalent to white bread.

 

Corn syrup (75) – Largely GMO, with little nutrition. HFCS (87) is worse.

 

Refined table sugar (65) – Largely GMO and stripped of any beneficial nutrients, this sugar has a very acidic effect on the body and causes mineral depletion.

 

Honey (50-75) – The kind of honey makes a big difference, with RAW (unpasteurized) HONEY being lower on the glycemic scale and containing more nutrients. Processed honey is often no better than table sugar.

 

Evaporated cane juice (55) – Better than white sugar, but still refined.

 

Blackstrap molasses (55) – Although higher on the glycemic index, this sugar provides many minerals, including iron, calcium, copper, magnesium, phosphorous, potassium and zinc, and as a result is more alkalizing to the body.

 

Maple syrup (54) – Collected from the sap of maple trees, it is refined and therefore processed. It is more nutritious than refined table sugar, corn syrups and cane juice but still should be used sparingly.

 

Coconut sugar (35) – Acquired from flowers growing on coconut trees, this is a nutrient-rich (Stacked with minerals!), low-glycemic sweetener that substitutes well for refined sugar.

 

Agave nectar (30) – There has been much controversy around agave, and the jury still seems to be out on its use as a healthy alternative. Personally from what I’ve read, I believe this should be used in very limited quantities.

 

Xylitol (7) – A sugar alcohol, xylitol is very low on the glycemic index but should be used sparingly due to it being largely GMO, as well as its history of causing intestinal issues.

 

Stevia (0) – 200-300 times sweeter than table sugar, stevia comes from the leaves of the stevia plant. Since its glycemic index is less than 1, it does not feed candida or cause any of the other problems related to sugar consumption. This makes it ideal for diabetics, those with gastrointestinal problems and anyone interested in reducing their caloric intake. It goes well in tea, smoothies and tart juices like lemon, lime and cranberry.

 

Artificial Sweeteners (0) (Aspartame, Sucralose, EQUAL, SPLENDA etc) – All artificial sweeteners are toxic, and ironically, the consumption of these sweeteners has shown significant increases in body weight, even when food intake remained the same.

When choosing sweeteners, look to stevia, xylitol and rice malt syrup first (especially if you suffer from candida), and coconut sugar or coconut nectar next for their low GI rating and generous mineral content.

In contrast, avoid artificial sweeteners, corn sugars, refined white sugar, maltodextrin and dextrose like the plague, as they are toxic, spike blood sugar and contain little to no nutrients.

Finally, use molasses, maple syrup, and honey in moderation. Although they do contain some small amounts of beneficial nutrients, they are still highly refined sugars and are higher on the glycemic index.

 Two of my favourite fruits work beautifully together in this delicious fluffy loaf. Perfect for afternoon tea and a dose of antioxidants, super foods and nutrients while your’e at it.

2 cups GF flour
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup butter, softened (Replace with coconut oil or avocado oil to make recipe dairy free)
1/2 cup Coconut sugar
1 Tablespoon Maca powder
1 Tablespoon Raw Cacao Powder
1 Tablespoon LSA mix (Linseed, Sunflower seed, Almonds)
2 eggs
2 Tablespoons Almond milk
2 teaspoons vanilla extract
2 ripe bananas, mashed
1 cup blueberries

Preheat oven to 350 degrees F (175 degrees C). Grease 3 small loaf pans.
Mix flour, baking soda, Maca, Cacao and salt together in a bowl.
Beat butter and sugar with an electric mixer in a large bowl until light and fluffy. The mixture should be noticeably lighter in colour. Add 1 egg and allow to blend into the butter mixture before adding the second egg along with vanilla extract. Beat mashed bananas thoroughly into the mixture. Add flour mixture in small increments while beating until just combined into a thick batter. Fold the LSA and blueberries into the batter and then pour into greased loaf pan.
Bake in the preheated oven until a toothpick inserted into the centre comes out clean, 30 to 35 minutes. Cool in the pan for 10 minutes before removing to cool completely on a wire rack

The Best Choc Mint Slice EVER!

I always loved those peppermint choc slice biscuits you buy at the supermarket, but since going gluten free and refined sugar free I’ve had to get this fix elsewhere. THIS is the recipe that fixed that craving and let me tell you, not only are these a HEALTHY alternative but they taste AMAZING!

 

The original recipe is from Dr Libby Weavers book “The real food chef” but I have made a few tweaks for my version.

Raw Choc Mint Slice

Base :

2 Cups Almonds (soaked)

6 Dates

1 cup Cacao

1/2 Cup desiccated coconut

2 Tablespoons water

Blend all the ingredients  in a food processor until combined. Press into a slice tin and freeze for 10-15 minutes or until set.

Next make the mint layer and spread over the set base.

Mint layer:

1 Spirulina (don’t freak out, this is PURELY for the colour & nutrition, you CANNOT taste it in the finished product 🙂

10 drops peppermint oil

2 cups raw cashews (unsalted)

1/2 cup water

1/4 cup raw honey (or maple syrup (which is what Dr Libby uses) if your allergic to honey, but raw honey is healthier)

Blend the ingredients in a food process0r till smooth.

Once you have put the mint layer on let it set in the freezer and once it has set top it with the choc icing below.

Icing:

2 cups cashews

1/2 cup raw honey (or maple syrup if your allergic to honey, but raw honey is healthier)

3/4 cup Cacao

1/2 cup filtered water

100 grams cacao butter (I replaced this with coconut oil as didn’t have cacao butter at the time)

Melt cacao butter (or coconut oil) in a saucepan over gentle heat. Allow to cool. Then combine this  with the rest of the ingredients in a food processor and blend till smooth.

Return the tin it to the freezer now with all 3 layers so the choc icing can freeze and set. ENJOY!