Gluten Free Quinoa, Fruit, Seed & Nut Loaf

A bit of a sweet, but not too sweet version of my quinoa, nut and seed loaf. Served with homemade jam and greek yoghurt. Kind of reminds me of a healthier/ nutty version of scones with jam and cream.

Ingredients:

• 1 cup sunflower seeds
• ½ cup flax seeds
• ½ cup hazel nuts
• ½ cup pepitas
• ½ cup cranberries
• ½ cup hemp seeds
• 1 ½ cups / quinoa flakes
• ¼ cup acai powder
• 4 Tbsp. chia seeds
• 4 Tbsp. psyllium husk powder
• 2 tsp ginger powder
• 2 tsp cinnamon
• 1/3 cup maple syrup
• 3 Tbsp. melted coconut oil
• 2 – 2.5 cups water

Directions:

1. Mix all ingredients together in a mixing bowl.
2. Press into a lined loaf pan and smooth top with the back of a spoon
3. Let sit for at least 2 hours.
4. Preheat oven to 180°C.
5. Place loaf pan in the oven on the middle rack, and bake for 20 minutes.
6. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes.
7. Bread is done when it sounds hollow when tapped. Cool completely before slicing.
8. Store bread in an air-tight container for up to four days or slice and freeze. 
9. Toast and serve with home made jam and greek yoghurt.

As a Nurse and Naturopath, I’m frequently questioning my patients about their sleep- how long do they sleep for, do they wake up overnight- how many times and why, how do they feel when they wake up in the morning?

And the list goes on!

I ask a lot of questions around sleep because I know it’s such an important part of a healthy mind and body and because sleep deprivation can have serious effects on a person’s health.

? Effects of Sleep Deprivation ?

1. Weight Gain- children sleeping <10 hours a night are 89% more likely to be obese while adults sleeping <5 hours a night are 55% more likely to be obese
2. Increased Calories eaten- sleep deprived individuals have a bigger appetite and eat more calories, they have higher levels of ghrelin (hormone that stimulates appetite) and reduced levels of leptin (hormone that suppresses appetite)
3. Reduced Concentration and Productivity- sleep is important for cognition, concentration, productivity and performance. Tasks that require attention are particularly sensitive to sleep loss and sleep deprivation increases distractibility
4. Cardiovascular Disease and Stroke- a review of 15 studies found that people who don’t get enough sleep are at a greater risk of heart disease or stroke than those who sleep for 7-8 hours a night
5. Glucose Metabolism and Type 2 Diabetes Risk- sleep deprivation affects blood sugar and reduces insulin sensitivity. Sleeping less than 6 hours a night has been shown to be a risk factor for developing Type 2 Diabetes
6. Anxiety and Depression- mental health issues are strongly linked to poor sleep quality and quantity
7. Immune Function- sleep deprivation suppresses immune function with people who sleep less than 7 hours a night being 3 times more likely to develop a cold than those who sleep longer than 7 hours
8. Increased Inflammation- sleep loss activates inflammatory mediators in the body which is big risk factor for chronic disease
9. Decreased Sex Drive- sleep deprivation and disturbed sleep are associated with decreased libido and sexual dysfunction
10. Increased risk of accidents- driving when sleep deprived is similar to drunk driving and greatly increases the risk of accidents and near misses
11. Reduced Muscle Building- lack of sleep causes hormonal changes that make it harder for the body to build muscle and heal
12. Increased pain- sleep deprivation may actually cause pain or at least increase people’s sensitivity to pain

How much sleep do you really need?

There isn’t a one size fits all approach to the number of hours of sleep your brain needs. It depends on a variety of factors, one of these being age. Remembering that every person has different needs, research has provided some guides as to the average amount of sleep needed for different age groups:

• 0 to 3 months: should aim to get between 14 and 17 hours in a 24-hour period
• 4 to 11 months: should aim to get between 12 and 15 hours
• 1 to 2 years: should aim to get between 11 and 14 hours
• 3 to 5 years: should aim to get between 10 and 13 hours
• 6 to 13 years: should aim to get between 7 and 8 hours
• 14 to 17 years: should aim to get between 8 and 10 hours
• 18 to 64 years: should aim to get between 7 and 9 hours
• 65 years and above: should aim to get between 7 and 8 hours

Sleeping too much is as bad as sleeping too little

Research findings reveal that sleeping for too many hours can actually be just as damaging as sleeping for too few hours. This means that as tempting as it may be, sleeping for 12 hours on a Sunday night might do your body more harm than good.

Keeping a Sleep Diary

If you’re not exactly sure how much sleep your brain needs, try keeping a sleep diary. Write down the time you go to bed, making adjustments in the morning if it’s taken you a while to fall asleep and log the time you wake up and how you feel when you wake up. At the end of the day, write down your energy level and if you noticed any issues in your daily work. Did you have trouble focusing? Were you more or less productive than normal? Did you feel a little short-tempered? Did you have problems keeping your thinking positive? How was your mood, stress and anxiety levels?
After doing this for a period of time, you can spot the optimal sleep length for your best daily functioning and health. You might even notice the best times for you to head to bed and wake up.

If you’re having trouble getting enough sleep, Naturopaths have plenty of things in their toolbox to help. Make an appointment to see me at ReMed Natural Medicine Clinic in Lower Plenty by booking online or call 1300 163 733.

Will a supplement do anything for me or am I just creating expensive wee to flush down the toilet?

This is a common question asked of Naturopaths and one we are happy to answer. If you self-prescribe supplements without knowing if you actually need them and in what dosage, then you could be wasting your money. However, a qualified Naturopath
may certainly at times prescribe a supplement to benefit your health. Some of these reasons are below:

? If you are suffering from a nutritional deficiency. Many of these are generally picked up through blood tests. Some people find that this may run in their family or maybe due to another underlying health condition. Monitoring and further investigation if necessary by your health professional is vital.

? When your diet is inadequate – there are many reasons a persons diet maybe in adequate. They may skip meals, eat processed foods, have a restricted diet, have restricted food availability or if they are fussy. Sometimes it is due to financial restrictions – unfortunately it is often cheaper to buy a large box of hot chips than it is to buy a salad or a sandwich.

? You may have an increased need – different life stages may require an increase in certain nutrients. Also if you indulge in alcohol, caffeine or smoking regularly you may find your requirement for certain nutrients are increased.

? If your diet is highly processed – during processing, certain nutrients can be stripped or reduced in the food, changing its nutritional profile.

Of course it is ideal to get your nutrients from a dietary source but sometimes this is not possible. And often people are unsure if they are achieving a “healthy, well balanced diet” or if they are eating the right things to satisfy their nutritional needs. With certain nutrients there is such a thing as having too much of a good thing so talking to someone trained before reaching for that supplement is important.

I often ask clients to keep a diet diary for a couple days and send it to me so I can analyse if they are reaching their nutritional needs. This yields valuable insight and allows us to make dietary changes to help each individual or choose the best supplement for them.

If you are concerned about your dietary intake of nutrients or want to know more – you can book a 20 minute free consultation with me at ReMed. Call 1300 173 633 or book online at remed.com.au

You can’t leave the table until you have eaten all of your veggies!

This was a common phrase used in my household when I was a child and whether or not this created a positive association with food (I am not here to judge) consequently consumption of a variety of foods occurred. In Australia today it can be ascertained that a majority of the population are falling short of the recommended daily intake of fruits and vegetables and consequently showing signs of nutrient deficiencies affecting our health, not only in adults but also in our children.

There is a rising concern that despite being well-fed that in fact our children are malnourished and are not achieving a sufficient intake of essential nutrients, both macro and micronutrients required for their growth and development. There is a definite relationship between poor growth and development and malnourishment however, it is now well established that poor nutrition and insufficient intake of micronutrients can affect psychosocial development and areas of the brain affecting behaviour, mood and learning. Macronutrient intake which includes protein, fat and carbohydrates can be easier to consume in adequate amounts, however deficiencies in good quality proteins is often observed in children and may have an impact on energy levels, behaviour, muscle development and optimal growth.

Micronutrients are nutrients found in food that are required in smaller amounts however, are essential for biochemical processes and pathways in our body required for energy production and function of many organs. Some of theses specific micronutrients include zinc, vitamin c, d, e, magnesium (to name a few) and have specific functioning in immune health, digestive function, musculoskeletal health, cognitive health and affects on mood and behaviour.

We all know that feeding our little loved ones a nutrient dense diet can prove to be a difficult task for a variety of reasons. Some of our children are fussy eaters, have allergies, poor appetites, are very active or may have an underlying condition that is affecting digestion and absorption of key nutrients. In such circumstances, alongside a whole food diet, supplementation may be required to assist with any suspected nutrient deficiencies, which should be under the supervision of a health care professional. Despite our children being well-fed they may be nutrient deficient highlighting the importance of a nutrient dense diet. As parents or care givers of our children, our intentions are to support our children to thrive in their growth and development. Addressing dietary intake of essential nutrients through a whole food diet is of priority in addition to identifying any underlying factors that may be contributing to symptoms.

As a Naturopath, I see many children and parents in clinic looking for solutions to help them and their child optimise their health through diet and lifestyle choices in conjunction with addressing any underlying conditions that may be present. If you have any concerns about your child’s health please feel free to book an appointment for a free 20 minute health assessment to discuss your health priorities and how I can help.

To book an appointment with Rachel, phone 1300 1REMED or 1300 173 633 or book online

This is Not About New Year Resolutions

Over the past week in clinic, there has been an overwhelming theme of change. Usually, this is the time of year where we make our obligatory New Year resolutions, which don’t always come to fruition. As many of us have time off over this time of year, I like to use it as an opportunity to practice new routines which will bring positive change before the working year begins.

From December through to February we are bombarded with posts and articles on expensive detox and weight loss diets. However, there is plenty you can do and achieve without spending lots of money on magic pills and potions.

Here are a few basic tips and principles to support your health and wellbeing.
If digestion is weak and sluggish due to overindulgence over Christmas, try beginning your day with 1 tsp of apple cider vinegar in a ½ glass of water 20 minutes before meals to help stimulate digestion. Apple cider vinegar helps to stimulate the release of digestive acid, in turn assisting in the breakdown of food (Tweed 2014). This is a traditional remedy for symptoms such as wind, bloating and that feeling of ‘food just sitting in the gut.’ Apple cider vinegar can also be beneficial when you have an upset stomach. This is a really easy way to support good digestion.

Chew Your Food!
Sounds obvious, doesn’t it? However you would be surprised how many of us ‘inhale’ our food. Digestion begins before we even put food into our  mouth, this involves the thought, preparation and smell of food which gets the digestive system working. Research indicates, thinking about food stimulates gastric secretion in healthy humans, as does the sight and smell of food (Feldman & Richardson 1986). So make sure you enjoy preparing your meals,  sit down to eat and chew your food thoroughly.

Pineapple
Pineapple contains a naturally occurring digestive enzyme, bromelain, powerful for protein digestion. Bromelain is especially useful in conditions such as indigestion and intestinal disorders. Pineapple is a delicious treat this time of year, try having it for breakfast, added to a salad or enjoy as is.

Movement
Start incorporating movement into your life, primarily if your work entails sitting behind a desk and hours commuting in traffic. Whatever works for you, walking, running, Pilates, swimming; movement and exercise is paramount for good health and a sense of wellbeing. Your heart pumps blood around your body irrespective of whether you move or not. However the lymphatic system relies on you moving, so if you feel sluggish and feel the need to detox…exercise.  Begin slowly with half an hour a day, then increase as you feel confident. Aim for four sessions a week of 45 minutes.
Start a meal diary
It is interesting when I get patients to write down what they eat for a week. There is often the realization that they either are not meeting the nutritional demands required or they find they are snacking more than they thought, consuming more sweets and not drinking enough water. When we write out what we consume daily we take responsibility and recognize our daily habits, only then can we change them.
Write out what you eat and drink daily, noting any signs and symptoms you feel after you eat, such as headaches, nausea, wind and bloating; and start to make positive changes.

Back to Work
Before you go back to work, plan your meals, especially your breakfast and lunches. Doing this reduces the temptation to buy fast food. Take leftovers from dinner the night before; this weather is perfect for salads; remember to add a source of protein such as chicken, fish, tofu, legumes nuts, and seeds. I have a few go-to blogs for recipe ideas…

http://www.greenkitchenstories.com/recipe-index
http://www.thenaturopathskitchen.net.au
I hope this provides you with some ideas to get you ready for 2018. I would love to hear some of your ideas!

To book an appointment with Libby Shaw at ReMed Natural Medicine Clinic Lower Plenty, phone 1300 1REMED or 1300 173 633 or book online via our website

References
Feldman, M & Richardson, C 1986, ‘Role of thought, sight, smell, and taste of food in the cephalic phase of gastric acid secretion in humans’, Gastroenterology, vol. 90, no.2, pp. 428-433,
http://www.sciencedirect.com/science/article/pii/0016508586909431
Tweed, V 2014, ‘Can’t Stomach it?’, Better Nutrition, vol.76, no. 12, pp. 24-26

I am sitting here writing this post after my mini pre-Christmas panic. How on earth did it get from the start of November to now a week off Christmas Day?! I thought I was organised; maybe I am; however, it doesn’t stop that feeling of ‘there is more to do.’  Don’t get me wrong, I adore Christmas and everything about it, what I don’t understand is the general rush and craziness associated. As we get closer to the end of the year, many feel under pressure, dealing with looming deadlines, increased financial demand, some have to work through or maybe have lost a loved one. I certainly don’t know all the answers, what I do know is the importance of taking a moment to stop…and breath. No matter how busy you are, or think you are, stop and take a moment.

Here are a few tips to get you through the Christmas period.

Prioritise

One thing we can do is look at our priorities, all too often we have too big ‘to do’ list and have unrealistic expectations of ourselves. Unfortunately, these unrealistic expectations lead to exhaustion and disappointment that we didn’t get it all done.

What needs to be done now?…If it means stepping over and ignoring the mess in your home, fine, you can clean another day.

Woman are often labelled great ‘multi-taskers,’ and yes, we are. We can cook while helping out with homework, answer phone calls, feed our babies while placating and looking after the older children, organise work tasks and home demands. However, multitasking can also lead to the feeling that you never actually get anything done. So, when you feel overwhelmed, I recommend you focus on less and do it well. Don’t expect to get a million things done in one day; this is especially for mothers with very young children. Choose one or two things, and yes, congratulate yourself for getting them done.

An excellent teacher of mine always said, we cannot control what goes on around us, but we can learn to respond appropriately. It takes practice; I don’t think it matters whether we get this right, as long as we practice. I will often get patients to try mindfulness; this is one of the sites I suggest http://franticworld.com/free-meditations-from-mindfulness/

Mindfulness doesn’t require you to sit down and meditate, it just requires you to be in the moment, now…not thinking about what you should or could be doing.

These meditations run from 4 to 10 minutes, again, it just requires time and patience.

Naturopathic remedies

Bach Flower Essences

Bach flower essences come to mind for this time of year, you can buy them from a good health food shop, or your naturopath can make you up a treatment specific to your needs.

Elm

Elm is indicated for occasional feelings of inadequacy and exhaustion from over-striving. Elm exhaustion is temporary; it is when we momentarily lack self-confidence. Usually, when things are goingas planned, the Elm type will be well aware of their mission and be more than capable of fulfilling it, however, when they are out of balance the increased responsibility will make them feel the task is impossible to complete.  Elm also supports the immune system especially during increased work and life demands.

Tissue Salts

Tissue salts are an alternative treatment to herbs if compliance due to taste is an issue, often they are overlooked; however, they are worth considering. Kali phos or Potassium phosphate, is a remedy indicated for this time of year as it nourishes the nervous system. It can help with irritability, insomnia, and malaise, which is not uncommon this time of the year. Symptoms aggravated by stress and worry can respond well to this remedy to ensure a smoother transition into the New Year.

Herbs to consider

Adaptogens are a class of herbs which help to body adapt to stress; they don’t just affect one body system they have a general effect and increase your resistance to pressure. Adaptogens are better to use long-term; they indeed are not a quick fix. Most adaptogens come from the root of a plant, which means making them up as a tea requires time, you need to stop and take time out to brew these herbs up as you can’t just throw the tea bag into a cup with boing water. Your herbalist or naturopath can also make these up into a liquid herbal mix if that is what you require.

Withania Somnifera, or Ashwagandha is a herb commonly used inAyurvedic medicine which helps to provide the vitality to help you get through your day. This particular herb also helps improve the quality of sleep which of course will mean increased productivity and clarity. Ashwagandha is an excellent herb when you feel ‘tired and wired,’ traditionally this herb is taken as a powder mixed into milk before bed to support a restful sleep (Herbal Academy New England 2014).

Ocimum tenuiflorum otherwise known as Holy Basil, is revered as the “Queen of herbs” in India and holds immense importance in Ayurvedic medicine. Holy Basil increases our capacity to cope with stress and enhances our ability to adapt to a stressful environment (Mohan, Amberkar & Kumari 2011). Many studies indicate Holy Basil has anti-inflammatory, immunomodulating and antioxidant, a first-class panacea! (Mohan et al. 2011). As a member of the mint family, it is a pleasant tasting herb, and there are some lovely teas available combining Holy Basil with other herbs to support your nervous system.

How does your stress manifest?

Lastly, try and determine where you hold your stress, some people hold it in their musculoskeletal system which manifests as headaches and muscle pain, others hold it in their stomachs which can result in IBS like symptoms or tummy aches and nausea. Everyone reacts differently, so it is essential to work out where you hold your stress, so you are better equipped to deal with it appropriately.

Natural medicine can support you in so many different ways; please speak to your healthcare practitioner to determine a treatment plan specific to your needs.

As I finished this blog post a lot closer to Christmas than I anticipated, you may want to refer back to this for Christmas 2018!

Libby Shaw is available for appointments this week and throughout January 2018. Call 1300 1REMED or 1300 173 633 or book online remed.com.au

References:

Fisher, L 1993,  The Clinical Science of Mineral Therapy, The Maurice Blackmore Research Foundation

Herbal Academy of New England, course notes, 2014

Mohan, L, Amberkar, MV & Kumari, M 2011, ‘Ocimum Sanctum Limm-Tulsi- An Overview’, International Journal of Pharmaceutical Sciences Review and Research, vol.7, no. 1,pp. 51-53,viewed 11 December 2017, http://twcleansecommunity.com/wp-content/uploads/2014/03/Tulsi-Research-Mohan-Ocimum-sanctum-an-overview.pdf

Optimal Rx, Technical Information-Holy Basil, viewed 11 December 2017

Wells, M 1996, The Bach Flowers Today, Autonomy Book