The Golden Rules of Food Shopping

Susan Garrad Posted on by
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Most of us hate going to the supermarket.  So how do you make better food choices that will save you money – and also your sanity?

Here are my five top tips:

  1. Never go food shopping when you or anyone with you is hungry!  Shopping on an empty stomach is a fast way to come home with a trolley full of rubbish.  Research has shown that we  unconsciously make food choices that higher in energy, fat and sugar when we shop on an empty stomach.  Make sure you feed the kids before you take them too!
  2. Take a list and use it! Make a list before leaving home that takes into account what’s already there.  Don’t forget to bring it out at the shops and tick off your items as you go. If you do this, you will make less spontaneous poor food choices and have lower food bills at the checkout.
  3. Live on the edge!  All supermarkets are designed with the most nutritious and cheapest food on the outer aisles: fruit and veg, dairy, meat, breads.  Once you move into the centre you’re in the ‘danger zone’ in terms of packaged (and therefore higher energy, fat, salt and sugar) foods.
  4.  Switch off your auto-pilot! Most of us are so habitual about doing the shopping we could do it with our eyes closed!  What this means is we may not see the healthier or cheaper  food options.  Next time you go take a different circuit and take the time to compare products on other shelves.  You will be surprised what you find.
  5. Compare, compare, compare!  Not all mueslis, yogurts, fruit juices, breads or just about any other packaged foods were created equal! Get familiar with how to read nutrition panels and how to pick the best of the bunch in terms of quality of ingredients, nutritional composition and price.

If you need help with healthy food choices, make an appointment to see Susan at Women’s Health, Naturally on 9798 9322.  womenshealthnaturally.com.au

Is painful Arthritis ruining your life?

Susan Garrad Posted on by
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The feeling of pain is your body’s way of telling you that there is inflammation present.

Inflammation is a key component in the joint pain of arthritis.  It is a protective mechanism  but can also be the result of diet, lifestyle factors and stress.

Pharmaceutical anti-inflammatories carry risks such as causing damage to your digestive tract. Fortunately there are some safe and effective natural anti-inflammatory and pain relief solutions available:

•             Turmeric- This Ayurvedic herb has been used traditionally for the treatment of traumatic injury, and to reduce swelling and pain in arthritic conditions.

•             Boswellia – Has analgesic, anti-rheumatic and anti inflammatory actions, as well as being effective for arthritis.

•             Omega 3 essential fatty acids from fish oil containing EPA and DHA, may reduce acute and chronic pain and inflammation.

The typical Western diet may actually promote inflammation, especially high amounts of sugar and refined carbohydrates.

Here are some simple tips to reduce inflammation:

1. Eat a diet full of fresh fruit, a variety of vegetables and good fats from fish and nuts.

2. Minimise your intake of refined carbohydrates such as white bread, pasta, white rice, cereals.

3. Minimise your intake of red meat and opt instead for fish, chicken or vegetarian protein sources such as chickpeas or tofu.

4. Reduce your intake of alcohol, coffee, sugar and salt.

5. Avoid foods you may be reactive to, such as wheat and dairy foods.

6. Quit smoking.

If you need help coping with pain, make an appointment to see Susan at Women’s Health, Naturally Summer Hill on 9798 9322. www.womenshealthnaturally.com.au

 

How to keep your kids healthy

Susan Garrad Posted on by
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Eating a healthy diet is one of the best ways to make sure your children stay fit and healthy. The battle is to get them to eat good foods.  Here are my tips:

  • Make food fun – vary the presentation and combinations of food served
  • Serve vegetables raw or lightly cooked – children often prefer them
  • Keep a variety of healthy snack options on hand – diced fruit, chopped raw veggies, hommus, nut butters, rice crackers etc
  • Encourage a varied diet – offer new foods regularly
  • Make sure there is protein (eggs, nuts, fish, beef, chicken, lamb etc) in every meal or snack
  • Avoid artificial colours and flavours and excess sugars
  • Maintain regular bed times
  • Encourage daily outdoor activity – organised sports, park time, backyard activities, active toys, playing with pets
  • Promote high water intake – a healthy replacement for soft drinks is 4 parts sparkling mineral water with 1 part fresh fruit juice

Boosting your child’s immunity

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Prevention is the best medicine when it comes to immunity.

These simple steps may help:

  • Give them plenty of vitamin C: 100 to 250 mg per day is a good idea.
  • Stay away from sugar: Sugar inhibits the immune system, leaving children more vulnerable to infections.
  • Make sure they get some sun as Vitamin D is essential for a strong immune system.

Colds are self-limited illnesses, but their symptoms can be annoying and frustrating. So though a cold will naturally run its course, if you want to relieve your child’s discomfort, try these tips:

  • Drink up: Make sure your child gets plenty of fluids in order to maintain water balance and to thin secretions. Avoid sugary drinks in favor of water or a comforting chicken broth.
  • Eat healthy: Avoid giving sick children sugar and excessively fatty foods, as they are known to dip immune function.
  • Don’t dry out: A warm, humid environment created by a humidifier may provide some comfort while riding out a cold.
  • Sleep it off: Make sure your sick child gets plenty of rest.
  • Sweeten the deal: One exception to the no-sugar rule—honey may ease cough and cold symptoms especially at night when an annoying cough may keep your child awake. Honey has antimicrobial, antioxidant and other properties that can soothe irritated mucous membranes.  1 teaspoon dissolved in the mouth.

Echinacea and zinc are also powerful immune boosters, but should only be prescribed by a health professional.

If you need help getting your child’s health back on track, make an appointment with Susan at Women’s Health, Naturally on 9798 9322.  www.womenshealthnaturally.com.au

Top 10 Tips for Optimal Digestion

Susan Garrad Posted on by
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1. Avoid sugar, caffeine and alcohol as these alter the pH of the digestive system making it more acidic. This aggravates the intestinal lining and leads to inflammation.

2. Reduce or avoid gluten, a protein found in grains such as wheat, rye, oats and barley. Gluten intolerance is common and leads to bloating, diarrhoea and constipation.

3. Check to see if you have a dairy intolerance by avoiding all dairy for two weeks and then re-introduce it and observe if your digestive symptoms flare.

4. Eat in pleasant surroundings, sitting down and enjoying your food. If you are rushed, walking or distracted, you are more likely to eat quickly without chewing properly and will not be able to respond when your body sends its signal to stop because you are full

5. Chew your food! Chewing helps to break down your food, easing the burden on your lower digestive system.

6. Take a good quality probiotic supplement, such as Ultra Flora Restore Dairy Free, daily to aid digestion and help support the immune system. Ultra Flora Restore Dairy Free is formulated with specially-cultured acid resistant strains of good bacteria designed to improve your intestinal flora balance and control the levels of harmful bacteria in the gut. It also contains only natural ingredients and is free from dairy, making it a great option for those who are lactose intolerant.

7. Try not to drink large volumes of fluid at least half an hour before a meal. This dilutes the enzymes in your stomach and makes them less able to break down foods and absorb nutrients.

8. Take a teaspoon of apple cider vinegar or a squeeze of lemon juice in a small amount of water before a meal to improve your digestion.

9. Practice relaxation techniques such as deep breathing, even if you only manage two minutes each day. When we are stressed, our brain shuts down our digestive system and we no longer produce enough enzymes. This results in reduced absorption of vitamins, minerals and antioxidants.

10. Eat fresh organic food as it contains more nutritional value and no pesticides, additives or preservatives.

If you need help with your digestion, make an appointment to see Susan at Women’s Health, Naturally Summer Hill on 9798 9322. www.womenshealthnaturally.com.au

 

Lost your mojo?

Susan Garrad Posted on by
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There are lots of reasons why your libido can drop off. Here are a few:

  • Stress – it’s a real passion killer.  Studies have shown that stress can have a big impact on the quality of a man’s sperm. In women stress can affect ovulation.
  • Being run down – when you’re feeling under the weather, your body focusses on survival rather than procreation, which is what your libido is for.  So no wonder it takes a dive when you’re not feeling 100 percent.
  • Zinc deficiency – you know the old joke about oysters being an aphrodisiac?  Well it’s true. It’s because oysters are full of zinc – and zinc is the number one mineral when it comes to fertility. A zinc deficiency causes low sperm count in men,  and a distinct lack of mojo in both men and women.

Where do you get zinc apart from oysters?  Well,  that’s quite tricky in Australia as our soils and therefore our foods are quite low in zinc compared with other countries such as the US or Europe.  My advice is to get yourself a good quality zinc supplement.

  • Being on the contraceptive pill  – many women report low sex drive on the pill and this is because it flattens out all the female hormones and women don’t get that surge of feeling    ” in the mood” around ovulation time.
  • Problems in your relationship – a drop in sexual attraction to your partner can sometimes be a sign of other problems in  your relationship  – how’s your communication?  Are you taking the time to talk and connect with each other?   Perhaps some counselling would be helpful.

If you’ve addressed all of the above but are still struggling, there are some wonderful herbs which have been used for centuries to boost libido – Damiana, Tribulus and the aptly named Horny Goat Weed.

Soy: good or evil?

Susan Garrad Posted on by
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We find soy as milk, in baby formula, as tofu, miso (soybean paste), sauce…it’s even added into our breads and cereals, and if that is not enough, it’s used as a meat substitute in vegetarian foods.  There’s alot of information about soy, but it still causes huge controversy in the world of nutritionists.  Why is this?

The simple soybean, raw and in its natural state has many health benefits including its being a rich source of protein.  However, the problems lie in the fact that the soybean is so completely over processed that it is a wonder if any nutrients still exist in the shinier and newer model  in the form of soya chips, soy milk, soy ice cream, tofu ice cream, soy cheese, soy burgers and the list goes on. The typical soybean, unless stated ‘organic’, has been genetically modified.

The Unprocessed Version of the Soybean and its Health Benefits

In truth, the most nutritious forms of soy are in its fermented form.  This includes:

  • Tempe
  • Miso
  • Tofu
  • Tamari (this is the traditional fermented version of soy sauce).

The extended research into the soybean suggests that when it comes to our health, the soy is at its best when eaten using traditional preparation methods as this leaves the isoflavones intact.

Isoflavones are phytoestrogens (in other words plant oestrogens) and have oestrogenic activity.  Other than reproductive, oestrogen receptors are found in numerous tissues within the body.  This includes bone, liver, heart.  Studies suggest that these isoflavones may:

  • Decrease LDL cholesterol;
  • Lessen symptoms of menopause;
  • Protect against heart disease.

Soy and the Thyroid

There are longstanding questions and concerns as to whether soy has a negative effect on thyroid function.  Research suggests that the isoflavones found in soy may inhibit thyroid function.  But there have been further studies suggesting that it is toxic to the thyroid only if there is an iodine deficiency, or if there are other goitrogenic foods in high amount in the diet.  These include:

  • Kale
  • Broccoli
  • Brussel sprouts

Iodine rich foods include seaweed such as kelp, dulse, wakame and hijiki.

So while soy has been branded as a health food and processed into almost every product available on the market, some of these products such as soy milks, infant soy formulas, soy protein and soy burgers, may not be healthy as they may slow down digestion and thyroid function.

My advice when eating soy products is to make sure they are in the fermented form, that way you will get the health benefits without the negative effects.

Staying Healthy with Type 2 Diabetes

Susan Garrad Posted on by
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Type 2 Diabetes occurs as a result of genetic and lifestyle factors including being overweight and inactive, eating a diet high in fat and low in fibre, and excessive use of alcohol and other drugs.

Effective management involves a healthy diet and regular physical activity.  Medication and even insulin injections may be needed if the disease progresses.

The aim of diabetes management is good control of blood glucose levels.  Diabetes Australia recommends keeping blood glucose levels between 3.5 and 8.0 mmol/L.  This wil prevent the short-term effects of very low or very high blood glucose levels as well as the possible long-term problems which can affect the eyes, kidneys and nerves.

They also recommend keeping blood pressure and cholesterol within national guidelines to prevent problems like heart attack and stroke.

Here are my top tips:

  • Achieve and maintain a healthy body weight
  • Regularly participate in medium intensity physical activity
  • Spread foods containing carbohydrates evenly over the day and eat the right amount for you
  • Choose low Glycemic index carbohydrates containing foods
  • Boost your fibre intake
  • Look out for sugars
  • Be sensible with alcohol
  • Know how to read food labels and modify recipes to suit your needs
  • Learn how to monitor your own blood glucose levels.

Are you getting enough soy in your diet?

Susan Garrad Posted on by
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Soy is actually a very versatile bean and belongs to the family of legumes. It originated in China and has been cultivated for thousands of years. It is more recently been seen for its culinary versatilities in the Western culture in recent years.

We find soy as milk, in baby formula, as tofu, miso (soybean paste), sauce…it’s even added into our breads and cereals, and if that is not enough, it used as a meat substitute in vegetarian foods.  There is also an abundance of information surrounding the humble soy, however, mystery still prevails. What exactly is soy and why the huge controversy in the world of nutritionists?

The simple soybean, raw and in its natural state has many health benefits including its being a rich source of protein.  However, the problems lie in the fact that the soybean is so completely over processed that it is a wonder if any nutrients still exist in the shinier and newer model  in the form of soya chips, soy milk, soy ice cream, tofu ice cream, soy cheese, soy burgers and the list goes on. The typical soybean, unless stated ‘organic’, has been genetically modified.

The Unprocessed Version of the Soybean and its Health Benefits

In truth, the most nutritious forms of soy are in its fermented form.  This includes:

  • Tempe
  • Miso
  • Tofu
  • Tamari (this is the traditional fermented version of soy sauce).

The extended research into the soybean suggests that when it comes to our health, the soy is at its best when they are consumed in the traditional preparation methods as the fermentation process leaves the isoflavones intact.

Soybeans are one of the richest sources of isoflavones of all the legumes.  Isoflavones are phytoestrogens with oestrogenic activity.  Other than reproductive, oestrogen receptors are found in numerous tissues within the body.  This includes bone, liver, heart.  Studies suggest that these isoflavones may:

  • Decrease LDL cholesterol;
  • Lessen symptoms of menopause;
  • Protect against heart disease.

Soy and the Thyroid

It is important to note there are longstanding questions and concerns as to whether soy has a negative effect on thyroid function.  Research suggests that isoflavones found in the soy are inhibitors of T3 and T4 (the hormones necessary for normal functions of the thyroid).  There have been further studies suggesting that it soy is toxic to the thyroid only if there is an iodine deficiency, or if there are other goitrogenic foods in high amount in the diet.  These include:

  • Kale
  • Broccoli
  • Brussel sprouts

Iodine rich foods include seaweed such as kelp, dulse, wakame and hijiki.

In summary, the soybean has many health benefits; it is very versatile and very easily cultivated.  In the Western society, the soy has been branded as a health food and processed into almost every product available on the market.  These products such as soy milks, infant soy formulas, soy protein, soy burgers, often contain denatured proteins and/or isolated protein without the necessary cofactors to support digestion and metabolism.  These products are those that may not promote health.

Furthermore, unless well cooked, the soybean inhibits the enzyme, trypsin.  Trypsin is a protein cleaver.  This process enables digestion and absorption of the protein.

Research suggests that when consuming the soybean, it is best to do so in the fermented form.  The fermentation process eliminates the bean’s trypsin-inhibiting effect therefore allowing for proper digestion and absorption of the protein.

Male Infertility – a growing problem

Susan Garrad Posted on by
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Did you know that one in six Australian couples are unable to conceive naturally?

And that one in every 25 men has a low sperm count?

No wonder so many couples are turning to IVF to help them conceive.

The good news is that IVF is not the only answer.  Studies show that many natural herbs and vitamins are highly effective in improving sperm health.

Anti-oxidants such as selenium, zinc, vitamin C, lycopene, CoQ 10 and vitamin E play a vital role.  As do the herbs Astragalus, Ginseng and Tribulus.

Sperm are very vulnerable to environmental toxins and so it’s important men clean up their diet and lifestyle to enhance their sperm health:

  • eat a healthy diet high in protein, fruit and vegetables
  • cut back on smoking and alcohol consumption
  • avoid heat stress
  • keep mobile phones well away from the groin area
  • be checked for STIs
  • lose some weight if necessary

There is a growing body of scientific evidence supporting the use of antioxidants and nutritional supplementation for men with low fertility.

I treat many men for poor sperm health in my clinic.  With four months treatment, I can make huge improvements in sperm count, shape and motility making fertilization more likely.  And it’s all completely natural.