A magic pill would certainly be the easiest quick-fix around disease.  I could’ve done with a supply when I was working in health food or nowadays at backyard BBQs when I’m hit up for advice on all sorts of ailments. There are regular requests for quick fixes for weight loss, for lowering blood sugar, blood pressure and cholesterol, for clearing problem skin, increasing energy or reducing stress and anxiety.  It’s a magic pill they’re often looking for.  A miracle cure in a capsule or tablet that will take away all their health problems so they can just keep doing as they’ve always done.  As the saying goes, nothing worth having comes easy and if it does, then it won’t last.

Some treatments are simple and resolve health issues faster than others.  For example, herbal medicine for an acute cold. Others take longer, especially when we’re tackling more chronic conditions that have taken years to develop. Hunting down the source of the underlying problem is a priority and when it’s found, it can take motivation and commitment on the patient’s part.  That’s because the underlying cause might be a leaky gut, an insidious bacterial infection or a food intolerance which is contributing to the illness and that might involve a rigid diet for a period of time, taking some horrible tasting but highly effective anti-bacterial treatment or removing dairy from the diet.

Are you willing to give up the things that made you sick?

In the process of leading people towards optimal health, I’ll often ask if they’re willing to give up the things that made them sick in the first place. From the time I graduated, I vowed not to be that broad-brush approach Naturopath who removes gluten, dairy, alcohol, coffee and chocolate from everyone who comes to see me. I for one, am partial to the odd glass of red and some darky chocky so I don’t like to put those around me into a state of denial unless it’s necessary. Besides, we’re all individuals with unique genetics, living and working in varying environments and we all manifest poor health in different ways so there’s no one-size fits all approach.

But when it’s necessary to adopt the changes that can turn health around, most people are willing to dig deep and give it a good crack, even if it seems a little overwhelming at the start.

What if diet or lifestyle changes are required and how can you set yourself up for success? Should you go all out or start small?

Research has shown that you are more likely to achieve your health goals if they’re small and achievable.

Getting started

Sometimes just getting started with a new behaviour is the hardest part. One of the best ways is to break it down into very small goals…..tiny goals. Let’s say your goal is to improve your physical health by becoming more physically active. Setting a goal that you’ll walk every day may be too big to start with. Start by asking yourself can you do five minutes of walking? If the answer is yes then go for it and maybe you do that every day for a week. The next week, increase it to ten minutes and the week after, to 15 minutes. The goal’s not to run a marathon but instead to break down the barriers and create a new habit.

If your big change revolves around eating better, setting a goal that you cut out all sugar, fried foods and coffee might be too big for you. Breaking it down into smaller health goals like drinking coffee only one day this week, swapping the toast and jam at breakfast for a homemade omelette or trying a new vegetable this week could certainly be more achievable.  For more tips on eating for optimal health check out my Naturopath’s Tips for Eating Well.

Consistency is the key

These examples are SMART goals – Specific, Measurable, Achievable, Relevant and Timely. Goal setting in this way helps you to focus your efforts and increases the chances of achieving your goals. When you set small goals and achieve them, it feels good right? The reason for that is because when you deliver on a promise to yourself, your brain releases the neurotransmitter dopamine which is responsible for pleasure, reward and motivation. Each time you achieve your goal, the surge of dopamine rewires your brain for continued success.

Small goals that are achieved and repeated become new habits and something that comes naturally like showering, eating or going to work.  This might just be the magic pill for health.

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What are oxidants?
To understand antioxidants, you need to know the role of oxidants. Oxidants are molecules that are missing an electron, so they go around stealing them from others. In turn, the others then become oxidants, and the cycle continues.   Oxidants are a natural part of everyday body functions including breathing, metabolism and acute inflammation. In fact, they are essential for some processes. But if left unchecked, ongoing oxidation can further inflame tissues and cause widespread damage.

What are antioxidants?
Antioxidants keep oxidants in check. They stop the oxidation chain reaction before it spirals out of control. Some antioxidants are created within the body, but many come into the body through food and drinks.
Many antioxidants also have other functions within the body. For example, vitamin C is an antioxidant, but it also builds collagen so it’s anti-aging.

Why do we need a variety of antioxidants?
Although antioxidants all play a role in reducing the process of oxidation, they all work a little bit differently.

Choosing antioxidant-rich foods
The easiest way to get a variety of antioxidant-rich foods is to eat a rainbow. Here are some reasons to pick different coloured plant foods.

Red foods
A major red antioxidant, lycopene, protects the heart and blood vessels from damage. Include:
• Watermelon
• Strawberries
• Raspberries
• Tomato
• Red capsicum

Yellow & orange foods
These foods contain carotenoids, which can convert to one of the essential fat-soluble vitamins, vitamin A. These nutrients can protect your eye from deterioration and age-related damage. Include:
• Lemons
• Apricots
• Oranges
• Pumpkin
• Sweet potato

White foods
These aren’t always white, but are pale in colour. Many of these plant foods have anti-microbial, anti-bacterial and anti-fungal properties, supporting immune function. Include:
• Pears
• White peaches
• Mushroom
• Cauliflower
• Garlic

Green foods
Green produce is where you can find some potent anti-cancer properties. For example, cruciferous vegetables have antioxidants called indoles. Indoles are currently being studied as an add-on or alternative to chemotherapy!  Include:
• Green apples
• Kiwifruit
• Limes
• Broccoli
• Avocado
• Leafy greens

Purple/blue foods
These brightly coloured foods contain a powerful group of antioxidants called anthocyanins. Anthocyanins protect cells from inflammation and damage, which in turn can protect the body from related conditions such as heart disease and stroke. Include:
• Blueberries
• Blackberries
• Plums
• Eggplant
• Beetroot

Antioxidant-rich foods are best
Sometimes, people think that if antioxidant-rich foods are good, then supplements are even better. But food is always the first place you want to be getting your antioxidants because they are balanced out with other nutrients for overall health. Too much of one antioxidant can become a problem. For example, selenium works as an antioxidant in the body, but excess selenium can become an oxidant.  If you think your situation requires a supplement, make sure you consult your Naturopath.

References
https://www.ncbi.nlm.nih.gov/pubmed/22051937
https://www.ncbi.nlm.nih.gov/pubmed/13677624
http://science.sciencemag.org/content/312/5782/1882
https://www.ncbi.nlm.nih.gov/pubmed/20298156

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I know someone who’s been stuck in that space for the last twenty years. Mandy is a patient of mine and she’s struggled with her weight since she turned 30. She’s tried every diet, counted calories and exercised like there’s no tomorrow. When she first came to see me she said “I’m the fittest fat bitch I know”. Her doctor suggested she have the gastric sleeve, where the stomach is reduced to around 15% of its original size but opposed, realising there are more natural options other than tampering with the anatomy. When her weight crept up to just over 105kg, she’d had enough and she sought my advice.

Mandy is a self-confessed night owl, fought going to bed and when she finally hit the hay around midnight, she’d often take medication to help her sleep. Adrenal testing showed that her evening cortisol level was too high.  As a result she felt “wired” at night. She’d wake at various times through the night, tossing and turning for about an hour before going back to sleep and waking the next morning feeling wretched. The extra weight and high inflammation were causing her feet and body to ache constantly. Digestion was sluggish – she was often constipated – and felt bloated and “blah”.

We kicked off with a liver detox – a really sensible and safe one – with guidelines on a wholefood, nutritious diet and a couple of nutritional and herbal supplements to support the liver and help with elimination of toxins. She surfaced at the end of the three week detox feeling amazing and made it quite clear she wanted more. Read more about detox programs here.

Mandy’s now following a slightly modified program that supports weight loss, control of blood sugar and long term health. Her weight loss should start to slow a little – we’re aiming for an average 0.5-1kg per week which puts her in prime position for long term sustained weight loss and maintenance once she reaches her goal.  Already, Mandy has seen a vast improvement in her presenting symptoms.  She’s sleeping better, has more energy, no more bloating or constipation and her aches and pains have greatly improved. And the best part is that she’s lost 7kg, putting her under the 100kg mark and still going strong with motivation and excitement for what the future holds.

Teamwork is a vital component when it comes to health care and it requires effort from everyone on the team to achieve victory however that looks for the individual.  When it comes to achieving your short and long term health goals, who’s in your corner?

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Focus on wholefoods
If there is one thing that every diet should have in common, it’s a focus on wholefoods. Refined, processed and additive-packed junk foods don’t help anyone. But unprocessed wholefoods as nature created them are full of nutrition and flavour.  Wholefoods include fruit, vegetables, nuts, seeds, herbs, spices, grass-fed meat, free-range/pasture raised poultry and eggs and sustainably sourced fish and shellfish.

Add more plants
Almost everyone can benefit from adding more vegetables into their diet. They contain many essential nutrients, including vitamins, minerals and antioxidants. They’re also alkalising which can help reduce inflammation that causes aches and pains and ultimately leads to disease states. Vegetables are also an excellent source of soluble and insoluble fibre, supporting your gut health.  If you can’t afford or access organic vegetables, eat the freshest, in-season produce you can find because that’s better than eating none at all.

Don’t force yourself to eat foods you hate
Research has shown that we absorb fewer nutrients from foods we dislike or are unfamiliar with. Find a way to make healthy food enjoyable. Try different cooking methods, using seasonal ingredients and new flavours.

Eat mindfully
How you eat is just as important as what you eat. If you’re shovelling down a salad on the run, in the car or at your desk, you’re not going to get much out of it. In fact, you’re less likely to chew your food properly and feel satiated. Instead of making meal time stressful, take 20 minutes out to focus on your food.

It’s all in the presentation and taste
Many ancient cultures prepared food to maximise flavour and nutrient absorption. If you eat meat, try a marinade or rub to spice up the taste. Take some extra time to dress up your plate to make it more appealing.

Enjoy this recipe for my all time favourite Wholefood Breakfast Smoothie Bowl (pictured).

Serves 4
¼ cup shredded coconut
2 tablespoons raw buckwheat
2 tablespoons pumpkin pepitas
2 frozen, coarsely chopped bananas (minus their skins), partially thawed
½ cup organic rolled oats (or quinoa flakes for a gluten free option)
1 cup frozen organic berries, plus extra to serve
¼  cup Greek natural yoghurt
2 tablespoons vanilla pea protein powder
1½ cups almond milk
raw cacao nibs, to serve
chia seeds, to serve

Preheat the oven to 200C/180C fan forced.  Line a baking tray with baking paper.
Place the coconut, buckwheat and pepitas on the prepared tray and bake for 5-10 minute or until golden in colour.  Set aside to cool.
Blend bananas, oats, berries, yoghurt and almond milk in a blender or Thermomix until smooth.
Swirl in extra Greek yoghurt, sprinkle with the toasted coconut mix and top with cacao nibs, chia and extra berries.
Enjoy!

References
https://www.ncbi.nlm.nih.gov/pubmed/851082

The post A Naturopath’s tips for eating well with any diet appeared first on Evoke Naturopathy.

What is seasonal eating?

Put simply, eating seasonally means focusing on foods that grow naturally in the season that you’re in right now.
Seasonal eating used to be all that we had available to us but as technology has advanced, we’re able to import food from other countries and grow fruits and vegetables outside their growing season.

What are the benefits of eating seasonally?

Seasonal food is tastier
Just consider tomatoes in winter – they’re pale and flavourless whereas summer tomatoes are bright red and juicy.
When food is grown in its natural season, it is more likely to get the conditions it likes best. The amount of water, the temperature and the sun exposure that a plant likes can vary – just like us humans! But when it gets the right conditions, it will contain plenty of nutrients – AND more flavour.

It contains nutrients specific to the season
Have you ever noticed that tropical fruits and salads have a lot of water content? This high water content helps to keep you hydrated during the hotter weather. On the other hand, citrus fruits contain vitamins and antioxidants that support immunity during the winter.

You’re supporting local growers and economies
Seasonal food generally comes from a local area, or at least within the same country. By choosing to buy cherries in summer instead of winter (when they are imported from the US), you are supporting the local economy.

Let’s look at a few ways to get more seasonal options into your daily diet

Shop at farmers markets
The popularity of local food means that farmers markets are available in most areas and because it’s seasonal and local, it is usually more affordable.  Those of you who call the Swan Valley and Perth hills home, keep an eye out for the Swan Settler’s Market which is soon to open at 124 Lennard Street, Herne Hill.

Look for the more affordable produce options
If you don’t have a local farmers market, or just don’t have time, you don’t have to miss out. Even the supermarket will stock seasonal options. The key here is to look for in season, more affordable produce which will usually be in greater quantities and at the front of the section.

Read your labels
Seasonal food is often local however it’s worth checking labels on your fruit punnets to see where it’s come from. If it’s listed as grown in Western Australia, go for it!

Grow your own!
It might not be feasible for you to grow all of your own food but you can start off small with a handful of your favourite herbs and greens. As we head into the warmer months, leafy vegetables are an easy option to grow in a pot or on a balcony. Drop into your local nursery to get some advice if you’re unsure. For Swan Valley and Perth hills people, drop in and visit the Green Life Soil Company on Farrell Road, Midvale. They have organic vegetable seedings and organic soil mixes guaranteed to grow the best crops.

A seasonal diet approach is a great start towards a healthier relationship with food. For more personalised support, book a naturopathic consult with Jenni Greaves at Evoke Naturopathy.

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