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 Follow this link for your printable VEGGIE PRESCRIPTION!

 

In Australia, just 6% of people eat the recommended (Australian dietary guidelines) daily intake of vegetables. To highlight how serious this is, the recommended daily intake for women aged 19-50 is 5 serves of vegetables and 6 serves of grains, and for men in the same age range, it is 6 serves of both vegetables and grains. I would consider this intake of vegetable the bare minimum. For the purposes of this article, I am not going to elaborate on the intake of grains other than to say that 2 servings daily should be the maximum you consume, this being equivalent to 2 slices of bread (gluten free of course!). For the purposes of this article lets dive a little deeper into the importance of eating

For the purposes of this article lets dive a little deeper into the importance of eating LOTS of vegetables, HOW MUCH, and WHAT?

HOW MUCH?

7 – 9 cups per day … 9 cups being like a therapeutic dose which will infuse your body with intense nutrition. This will provide your cells with what they need to keep your body’s intelligence working away at a peak performance.

WHAT?

However, this is not 7-9 cups of iceberg lettuce and white potatoes. As you will have heard time and time again, variety is key, for the purpose of feeding your body what it needs. Inspired by the AhhhhhMAZING work of Terry Wahls and the Wahls Protocol, Here is what it should look like:

  1. 1 third Dark Green Leafy Veggies (3 cups per day)
  2. 1 third Deeply Coloured Veggies and fruits (2-3 cups per day)
  3. 1 third Sulphur-rich Vegetables (2-3 cups per day)

Follow this link for your printable VEGGIE PRESCRIPTION!

 

  1. Since time began mothers across the globe have been heard to holler “EAT YOUR GREENS”,
    and for very good reason. Leafy vegetables are brimming with fiber along with vitamins, minerals, and an abundance of antioxidants that help protect you from diseases of all kinds. Brimming with vitamins and minerals leafy greens provide a nutrient dense source of B vitamins, vitamins A, C, K and E, and minerals such as calcium, potassium, magnesium and iron.
  2. Vegetables that are deeply coloured all the way through like capsicums, beetroots and sweet potatoes are advertising their abundance of antioxidants. Choose at least 3 different colours daily from the green (eg asparagus and green beans), red (eg beetroot and rhubarb), blue/black/purple (eg eggplants and blueberries), and yellow/orange groups (eg carrot and pumpkin).
  3. Sulphur is involved in nourishing cells and supporting your mitochondria(your battery pack), but most significantly it helps the body to be more efficient in eliminating toxins. Adding to the list of benefits is Sulphur’s role in blood vessel health, healthy joints, and beautiful skin, hair, and nails. The primary sources of Sulphur are obtained through eating brassicas, alliums, and fungi.

Brassicas – cabbage, kale, collards, broccoli, Brussel sprouts, turnips, radishes, and cauliflower.

Alliums – onions, garlic, chives, leeks, and shallots.

Fungi – mushrooms

 

 


Follow this link for your printable
VEGGIE PRESCRIPTION!

 

The recommendations I have given will be overwhelming to many, however, the important points to remember are considerations about variety, and working towards this as a goal to reach, not necessarily something you need to achieve overnight. If you can that’s great, if not just taking steps towards the end goal is a whole lot more positive than simply doing nothing.

Here are some tips to help you increase your vegetable intake on a daily basis:

  • Green smoothies are a simple way to get 2 cups of leafy greens in to start your day, add in dates and blueberries and you have your coloured serve.
  • Have salad twice a day. A salad for lunch and a side salad with dinner.
  • For people with gut issues, start with predominantly cooked veg as you will find them easier to digest, work your way towards a balance of raw and cooked.
  • Get your veggie garden flourishing, whatever you can pick out of your own garden is going to be superior to something bought, and if you can get your kids involved they will enjoy eating what they have picked out of the garden for themselves.
  • Soups are perfect for this time of year and such an easy way to up your daily veg intake.
  • As a snack, veggie sticks with a homemade dip are a wonderful way to reach your daily veg intake goal – carrot, celery, broccoli, beans, snow peas, cauliflower, cucumber (pop these in some natural yoghurt with garlic to make tzatziki), radishes, and asparagus, are a few to consider.

Follow this link for your printable VEGGIE PRESCRIPTION!

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From about the age of 13 I struggled with my weight and at times was fairly obese. I did the typical round of diets including Weight Watches. These were mostly successful for a time but inevitably I gained the weight back. Believing I was doing the right thing I became vegetarian and maintained that for about 20 years. Having graduated as a Naturopath in 1999 I had what I thought was a very thorough knowledge of what to eat, my diet was organic, wholegrain and vegetable rich, which was following the recommendations of the food pyramid to a degree. Looking back, I can see that I had a heavy reliance on grains, mostly wheat. Lots of cereal, pasta, bread and muffins, mostly homemade with wholesome organic ingredients. Despite this I was constantly fatigued, overweight and muddle headed, I had a short fuse, sudden mood swings were just the norm, and an unending desire to collapse in the middle of the afternoon was common. I felt justified in blaming this state of being on numerous causes …. mother of four, marriage breakdown, just my build …. Ect ect. In 2014 I came across the Changing Habits 4 Phase Fat Elimination Protocol and it literally turned my health around.

I started the protocol as a vegetarian but very quickly felt inclined to try eating meat again. On my first round I lost 10kg in a few short weeks, and kept that weight off. The most dramatic change in my diet following the protocol was replacing the mountains of carbohydrates (grain) that I was eating with protein and fat. Previously, I often joked that “my full-button was broken”, after a large meal others around me would say “oh I am soooo stuffed”, to which I would readily agree simply because I didn’t want to advertise that I could eat a mountain of food and still be hungry. Following the protocol, I was eating so much less, I was happier, my moods were no longer so volatile and my energy was so much better, no more afternoon naps!

I have done the 4 Phase Fat Elimination Protocol again to lose an extra 7kg and to ensure my hormones are back on track. At 43 years of age I am now at an ideal weight and feeling healthier and happier than I have ever been before. Through testing myself I know that wheat is something that I am be able to eat on occasion provided it is an original Emmer or Einkorn variety, organic and prepared properly. Should I choose to include it in my diet it will be an occasional food only, perhaps a slice of beautifully prepared sourdough with my bacon and eggs on a Sunday morning. I do know that this is not possible for many, possibly even for the majority, however this does not mean a loss of anything only a gaining of health.

Health is a journey that happens through life as you grow, change and ultimately as you educate yourself about what works for your body and what doesn’t. There is no one size fits all. However there is a great deal of confusion around food and what is healthy and what isn’t. Wheat is certainly a hot topic of late with such a dramatic rise in people who now are suffering ill health because of it. But Why? That question has been answered, perhaps for the first time ever, very clearly and in depth in the wonderful new Australian documentary What’s With Wheat. This documentary is available as a digital download or you can order the DVD if you click on the image below.

 

What's With Wheat Products

THE STORY OF WHEAT IS THE STORY OF FOOD.
Tens of thousands of people are suffering with ill health and don’t realise it’s a result of the food choices they are making. They often assume it is part of their genetic make-up or the fact of just getting older. People need to become educated, knowledgeable and aware. They need to start making changes to improve the health of their children and future generations. A must watch for anyone who is concerned about the foods they consume or may have any kind of health concerns. Wheat can certainly be the issue for many.

 

Warmest wishes

Edwina

Food Revolution-5On Friday the 20th May 2016 Karlene Georgiadis and I (Edwina Murphy-Droomer) held our inaugural event as The Naughty Naturopaths. We chose Jamie Oliver’s Food Revolution Day to launch our new venture, as it symbolizes so well, what we are so passionate about. Between us Karlene and I have accumulated over 40 years of study, further research and good old life experience, and it is through this that we see the most pressing need within our community is to highlight the absolute importance of low stress, high impact nutrition. Having watched Jamie Oliver over the past 15 years as he has endeavoured to highlight the importance of good old fashioned home cooking, and the devastating consequences for those who have lost this most basic of skills, we now want to take up the baton within our own community.

With 60% of death in the world today being a result of diet related disease, something has to change!

With this in mind the foods we chose to discuss, which fit so neatly into the the philosophy of low stress, high impact nutrition, were bone broth, smoothies and snacks.

Bone Broth

Food Revolution

As people arrived out of the chilly Autumn weather, we were keen to offer them a warming drink to get things kicked off. Our guest were offered a choice of either Chicken or Beef Bone Broth.

We chose bone broth as a topic of conversation because its is a traditional food that has been used for thousands of years due to it’s wonderful nourishing and healing properties. With so many illness now as a direct result of an unhealthy gut, bone broths are the perfect restorative medicine to not only heal and seal the gut but to protect it in the future.

The broth we demonstrated is a beef broth, however nourishing broths can also be made from chicken and fish.

20150610_171919Beef Bone Broth Recipe

Assorted Beef Bones – Organic, grass fed

Apple Cider Vinegar – Organic with the mother intact

Fresh Filtered Water

Assorted Veggies – Carrot, Onion, Celery, etc (optional)

Fresh Herbs – We used rosemary (optional)

 

 

I do my broths, as in the picture above, in a big pot which I initially heat on the stove and then pop into an oven on around 140 C for 12-24 hours. Karlene does hers in a slow cooker. The preference is yours.

Pop your bones into your chosen pot, just cover with the water, and put in 1/2 a cup of ACV. Leave for 20-30 minutes as this aids in the extraction of nutrients. Add your veggies and herbs if desired and bring to a very light simmer. I then put a lid on and pop the whole lot in the oven as above.

You many well choose to roast your bones first, sometimes I do and sometimes I don’t, really just as the mood strikes me. Experiment yourself and see what you prefer, to my knowledge it is more to do with flavour than with any nutritional advantage.

Once cooked for the desired time, strain off all that beautiful liquid gold and store in glass jars, (ensuring you leave an inch or two at the top to allow for expansion). You can then freeze your broth. Once defrosted it will last for 2-3 days in the fridge. In the fridge the consistency should be that of thick jelly which indicates a high content of nourishing gelatin.

Your broth is now ready to use however you desire. Use it in place of stock or simply warm and drink as a nourishing beverage with a pinch of good quality salt.

 

Smoothies

The next on the agenda was smoothies. We chose these as once again they are an awesome way of easily achieving low stress, high impact nutrition.

2016-04-21 07.33.20

 

 

We made two different smoothies to full-fill two different requirements. Karlene did a gorgeous alkalising green smoothie and I did a meal replacement style Green Cacao Smoothie.

 

 

 

 

Karlene’s Alkalising Green Smoothie

  • Cucumber
  • Green Apple
  • Celery
  • Coconut water
  • Lemon
  • Mint

Blend until smooth. Enjoy! I haven’t included the quantities as they can be adjusted according to taste, if you like it sweeter have more apple if you enjoy the taste of a cleansing tang don’t be shy with the lemon!

Edwina’s Green Cacao Smoothie (A meal in glass!)

  • Chia – 2 Tbsp
  • Almond – 100g
  • Date – 6
  • Coconut milk (I use Purehavest’s Coco Quench) – 1L
  • Raw Organic Cacao Powder – 30g
  • Avocado – 1/2
  • Banana – 2 (best banana’s are those with skin covered in brown spots!)
  • Apple – 1
  • Roquette  – 60g (we discussed not using raw kale, particularly for those with thyroid disorders. Cooked is fine).

I use a Thermomix to get a lovely smooth consistency but have a go with any blender you have. It is a good idea to soak the almonds over night and once made leave the smoothie to rest for approx  15 mins to allow the chia seeds to seeds to soak.

  • Karlene made the comment that you should remember that a smoothie like this is a meal and as such take the time to consume slowly, preferably while sitting quietly. This smoothie will deliver a high does of nutrition so if downed in big gulps in a hurry, a belly ache will likely follow.

 

Snacks

Food Revolution-2

Knowing there would be a tribe of hungry little people at our event we wanted to ensure they were adequately nourished. In doing this we were also hoping to give some inspiration to mum’s around snacking and topping up hungry tummies, particularly in the post school, pre-sports activity time.

We chose a high fat, high protein option with the Raw Cacao Treat Balls (recipe from Quirky Cooking) to ensure satiety and some sustained energy. In conjunction we offered some slow carbohydrates in the way of veggie stick for low stress, high impact nutrition.

Raw Cacao Treat Balls

  • Almonds
  • Raw Cacao
  • Tahini (for those with a sesame seed allergy/intollerance, try ground papitas as an althernative)
  • Maple Syrup
  • Dates

For exact quantities follow this link. These are a firm favourite in our house and in conjunction with a banana for afternoon tea do the trick beautifully.

Veggie Sticks

We were so blessed to have the gorgeous Kirsten from Casurina Farm as one of our guest speakers. Kirsten generously donated a whopping box of beautiful organic veggies for our guests to snack on. Having a selection of carrots, capsicum, cucumber and green beans gives great nutrition and if you are wanting to bulk it up a bit put together a guacamole with fresh avocado a squeeze of lemon and raw garlic which is perfect for fighting off any lurking winter lurgies.

 

In essence The Food Revolution Day is about each and every one of us taking a stand. And that does’t mean we all have to make radical changes – we all have the power to contribute to the bigger picture simply by making the effort to act positively in small profound ways, whether that is cooking with our kids, reading up on current food issues, sharing what we learn with those around us or buying a better product that supports a better system – it all counts. It’s about building a community of people, experts, parents, communities, policy makers, activists, scientists, you and me, and turning that collective noise into a powerful movement. I couldn’t live with myself if I didn’t try to make a difference.”

                                  – Jamie Oliver

 

60% of death in the world today is a result of diet related disease, that means that over half the world are feeding themselves to death!

It is understandable therefore, that mothers are facing a tsunami of overwhelm in this most vital of roles. In times gone by the knowledge of how to nourish our families to optimize and protect their health was passed down through the generations, from grandmother to mother to child. Unfortunately, this most crucial of skills has now been lost by many. We have been lured out of our kitchens with the promise of fast, cheap, easy, highly processed foods, so as mothers we need to be seduced back into the kitchen where we can fulfil the absolute privilege of feeding our families life supporting, nutritious, real foods that quite frankly, have the power to change a generation.

Whether you call it life purpose, being in the flow, or your life’s work, it all comes down to finding a passion that can transform your life and with luck, the lives of those you love …

My life purpose has evolved over many years surrounding my family and my love of beautiful, life enriching nutrition. Having been fortunate enough to have had a number of immensely proud moments in my life, namely graduating as a Naturopath in 1999, and more recently becoming a Changing Habits Nutrition Graduate, there is one more feat that will never be celebrated with a graduation night, a certificate, nor with financial reward, I feel however that my greatest triumph is being a mother to four vibrant healthy kids. As women I think the divine privilege of being a mother is often an overlooked and undervalued achievement that we should be embracing with absolute pride and passion. I feel now more than ever, that this is a role that rivals all others in importance.

With Current statistics stating:

• That by 2025 80% of people will be obese or overweight and that half of all children will be autistic …
• That 74 people are being diagnosed with diabetes every day …
• That 40,000 Australian children are on antidepressants and anti-psychotics …
• That our children and grandchildren will have at least one child, and sometimes up to ten children, in their class with a life threatening food allergy that 30 years ago was essentially unheard of …
• … and what is horrifying beyond comprehension is that we are seeing a generation of children who are predicted to die before their parents.

So Where To From Here?

Through my Healthy Happy Families 101 – First Steps to Change course, I am offering a highly supportive, inspiring, educational foundation, to modern mothers using a combination of current science and traditional wisdom. You will leave this course with all that you need to bring Low Stress, High Impact Nutrition into your home. This 6 week course has been compiled in conjunction with Changing Habits, whose founder Cyndi O’Meara has been at the forefront of sound nutritional advice in Australia for more that 30 years.

Healthy Happy Families (2)

To learn more follow this link Healthy Happy Families 101 for a comprehensive look at what you will learn.

It would be a great honour to be a part of your journey, so I hope you will join me and others in your community, in creating this awesome foundation of health for generations to come.

Edwina Murphy-Droomer

Don’t be confused by endless contradictory ‘latest’ studies, nor by misleading dietary guideline. Here are some guidelines that won’t let you down.

 

1. If you can’t pronounce it, DON’T EAT IT.

 

This is a phrase coined by Michael Pollan, and as he summed it up so neatly, I won’t try and improve on it.

Simply put

*Don’t eat food with more than five ingredients, or with ingredients you can’t pronounce, or that contain high-fructose corn syrup (which serves as a ‘marker’ indicating that the food is highly processed).

*Eat only food that you have cooked, or could cook.

*Eat only food that your great, great grandmother would recognize as food.

NB:

There is always an exception…who knew how to pronounce Quinoa (keenwhaa) the first time they saw it? LOL

2. If it came out of a laboratory rather than out of nature, DON’T EAT IT.

 

Strawberry Flavouring is just one example of a flavouring that can be listed on a product claiming it is ‘all natural’ but actually contains, NO STRAWBERRIES, surprise!. Click the link below for an example of exactly what is in Strawberry Flavouring .

 

3. If it has had its genetics tampered with, DON’T EAT IT.

 

Genetically modified food is just plain scary stuff folks. I wrote a blog about this not so long ago. If you missed it, follow this link to have a read So What Are GMO’s?

David Suzuki does an awesome job of explaining things a little more in this YouTube clip, do yourself a favour and make time to check it out. Great Explanation of GMO or GE technology.

I also think it is worth noting that GM crops have been banned in numerous countries, the list is continuing to grow as the alarm bells are being sounded. Japan, New Zealand, Austria, Hungary, Greece, Bulgaria, Luxembourg, France, Switzerland, and Scotland are among the countries taking heed of the wishes of their people, and making intelligent decision based on the lack of science behind the consequences of genetically modified foods.

4. If it has been sprayed with proven carcinogens, obesogens, and endocrine disruptor’s,  DON’T EAT IT.

Unfortunately broad-spectrum pesticides are some of the cheapest chemicals in Australia costing only A$1.50 per hectare to apply in grain crops, making them an obvious choice for many farmers. These issues in themselves are challenging to manage not to mention the cost to human health and wildlife (1)One of the nastiest chemicals that has been spread far and wide is Glyphosate, otherwise know as Round-up. Glyphosate is now a known human carcinogen, and yes folks, this is what is being sprayed generously all over GM crops. yum! yum!

 

5. If it is labelled low fat, DON’T EAT IT.

 

Grrrr this makes me so cross. This ridiculous message has been so well marketed that it has now become dogma. Any product that has had the fat removed, has had sugar added. Why you ask? Because fat is tasty and with the fat taken out you are left with something akin to eating cardboard, so to make it appetizing they add sugar. Let me clear. YOU NEED FAT. However….. not all fats are equal. You need natural fat, not highly processed ‘vegetable oil’ and trans fats. For further info on this check out  Some Facts On Fat!

 

6. If some terribly highly qualified simpleton tries to convince you they can produce a far healthier version of something that nature produced, DON’T BELIEVE THEM.

 

Case in point, Butter or Margarine. If you are still eating margarine STOP.

Butter is a natural food recognized by the body and utilized appropriately. Margarine is chemical muck that is one ingredient short of being plastic. Your body does not recognized this as food and it will most likely make you sick.

 

7. If it came from nature, has not been processed, fortified or otherwise stuffed with, you can feel safe that you are on the right track. YIPEEE!

Enough said.

 

I promise it’s not rocket science folks, just eat real food. Don’t rely on Dietary Guidelines that have to be updated because they are wrong. Don’t rely on your GP for nutritional advice, except in exceptional circumstances, they are NOT trained in nutrition and for the most part are relying on badly written food guidelines. Rely on nature, and rely on your body. Your body will tell you if you are eating the wrong thing. I PROMISE, that if you are overweight it is not because you don’t exercise enough, it is because you are eating foods that are inflaming your body. And no that is not a reason not to exercise, exercise is vital to health however, it will not have a great influence on your weight. Yes I know, Shock Horror! ‘Energy In V/S Energy Out’ is yet another great myth, so you can stop counting calories RIGHT NOW. Phew, surely that will make you smile!

 

References:

(1) https://theconversation.com/the-real-cost-of-pesticides-in-australias-food-boom-20757

By Edwina Murphy