Detox, Cleanse, Clear... - 5 June 2010  

All over the world we seem to be hearing more and more about the ‘detoxification' or ‘cleansing' of the body. Today we thought we'd cover the basics of what, why and how people include detox plans into their dietary routine.

What is Detox?

Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically, by the body, to less harmful compounds and excreted via stools or urine.

Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and environmental factors such as pesticides, food additives, drugs, alcohol, pollution and cigarette smoke.

What is a Detox Diet?

The term detox is commonly used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for optimum health.

There are many different types of detox diets. Generally though, a detox diet is a short-term diet that:

• Minimizes the amount of chemicals ingested (for example, by the use of organic food).
• Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.
• Contains foods, such as high fiber foods and water, that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.
  

Why do People go on a Detox Diet?

A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.

People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.

Herbal & Nutrient support during detox

Many practitioners supporting people through their detox plan will recommend a variety of herbal or nutritional substances to aid the ‘detoxification process'.

This is commonly done through the use of herbs/nutrients thought to support optimal function of the ‘organs of elimination' such as the liver, kidneys and bowel.

Commonly utilised herbs & nutrients are those that support:

• Liver function e.g. Milk thistle, Dandelion, some of the amino acids
• Bowel function e.g. Psyllium hulls, Slippery elm, Flax fibre
• ‘Blood cleansers' e.g. Burdock root
• Immune function e.g. Echinacea, vitamin C
• Antioxidant and chlorophyll rich foods e.g. Açai berry, Barley grass, Spirulina

Remember!
Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.

Pregnant or nursing women or children shouldn't go on a detox diet. People with anemia, eating disorder, diabetes, kidney disease, thyroid disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try detox diets or should do so only under the supervision of their primary care provider.

Great Beets - 14 August 2009

Recent research conducted at the University of Exeter in the UK ,  found that drinking beetroot juice boosted participants’ stamina and helped them to exercise for longer.

The test was a small one, following a group of eight men between the ages of 19 and 38 who were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike.  On a separate occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests, providing a control group.

The study, published in the Journal of Applied Physiology, said it showed how the nitrate contained in beetroot juice leads to a reduction in oxygen uptake, making exercise less tiring. “Our study is the first to show that nitrate-rich food can increase exercise endurance,” said researcher Andy Jones from the University of Exeter’s School of Sport and Health Sciences in a statement.

Researchers reported that after drinking beetroot juice the study group was able to cycle for an average of 11.25 minutes,which was 92 seconds longer than when they were given the placebo.  The group that had consumed the beetroot juice also had lower resting blood pressure.

Benefits of Beetroot

In a study comparing beetroots to onions, celery, spinach, broccoli and carrots, they were found to have more polyphenolic content (colourful antioxidant compounds),  as well as higher antioxidant ability overall.  Beetroots are also particularly rich in folate, or folic acid, a B vitamin important for a healthy heart and essential for normal tissue growth.

Easy to make Yummy Beetroots

Beetroots are delicious and healthy, and can easily be served steamed or roasted.

Ingredients:

Approx. 500g medium sized beetroots

Dressing:

3TBS extra virgin olive oil
2tsp lemon juice
1TBS balsamic vinegar
Minced fresh basil
Goats cheese
Sea salt and pepper to season

To Cook:

Beetroots get sweeter and creamier the longer they are cooked.  To roast beetroots, just wash them and trim off the roots, cover and place in the oven at around 180°C for about 1 to 1 ½ hours depending on their size.

To serve:

• Mix together the olive oil, lemon juice, balsamic vinegar, salt and pepper.
• Put beetroots in a bowl and toss through the dressing, while warm.
• Stir in minced fresh basil and add goats cheese.
• You can also add a pressed clove of garlic to the dressing.

Good Food for Good Moods- 31 July 2009 

For most people, food is much more than just fuel for the body.  Eating is an enjoyable experience; a chance to relax and enjoy social interactions with family and friends.

Research suggests that eating well is not only important for our physical well-being, it also plays a key factor in maintaining good mental health.

Read on for some tips in optimising your diet…

Eat regularly:

Have a least three meals throughout the day, and if it suits, five (smaller) ones.  Low blood sugars can cause low moods.

Start early:

Get into a healthy breakfast habit. Food eaten in the morning kick-starts your metabolism and helps burn energy (and excess fat!) throughout the day.

Choose well:

High sugar foods and drinks give you a quick high….but quickly become a low. Whole grains, fruit and vegetables are nutritionally better for you, and don’t cause mood swings.

Pick protein:

Include a protein at each meal – but not necessarily meat. You can find great proteins in fish, eggs, nuts, beans and lentils.

Embrace it all:

Eat a wide variety of food. The more varied your diet, the more chance you have of obtaining all the nutrients you need.

Lap it up:

Stay hydrated. Not enough fluid can lead to physical ailments like headaches. Stick to water, fruit juice (diluted is better) and non-stimulant herbal teas. Drinks which contain caffeine (coffee, ‘normal’ tea, colas, some energy drinks and chocolate) can increase blood pressure, anxiety, depressive problems and lead to sleep problems.

Hold back:

Drink alcohol only in moderation – it has a depressant effect on the brain (and is also high in calories but with no beneficial value).

Snack well:

Eat your Greens - 17 July 2009 

Todays post looks at that humble little veg that all of our mothers tried (sometimes in vain) to get us to eat when we were young; broccoli.

Broccoli has recently become the subject of great interest as more and more scientific research verifies its benefits.  However, proper preparation of broccoli is the key to bringing out its flavour and maximizing its nutritional benefits.

Studies now show that broccoli is included among the vegetables that contain the largest concentrations of health-promoting sulphur compounds such as sulphoraphane and isothiocyanates, which increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.

Broccoli is also rich in:

• The powerful phytonutrient antioxidants lutein and zeaxanthin.  These are carotenoids that are concentrated in the lens of the eye.
• The antioxidant vitamins A and C.
• Folic acid, an important nutrient for a healty heart.
• B-vitamins, vitamin E and quercetin.

You can get the most from your broccoli by following these 4 steps of selection, storage, preparation and cooking:

The best way to select broccoli

• Choose broccoli with tightly closed floret clusters that are dark green or purplish in colour.  Dark green broccoli contains more chlorophyll, beta-carotene and vitamin C, while purple coloured heads contain higher concentrations of flavonoids.
• Florets should not be yellow, bruised or have yellow blossoms, an indication that they are overly mature.
• Stalks and stems should be firm, and leaves should be attached, vibrant and not wilted.
• Avoid broccoli with stalks that are too wide, woody or hollow.

The best way to store broccoli

• Store fresh broccoli in the fridge.  The colder temperature will slow the respiration rate, helping to preserve its nutrients and keeping broccoli fresh for longer.
• Place broccoli in a plastic storage bag, and wrap the bag tightly around the broccoli squeezing out as much air as possible, before refrigerating.
• Do not wash broccoli before refrigeration because this can encourage it to spoil.
• Vitamin C content starts to quickly degrade once broccoli has been cut so it is best used within a few days of cutting.  Store partial heads of broccoli in a well-sealed container or a plastic bag and refrigerate to preserve as many nutrients as possible.

The best way to prepare broccoli

• Cleaning:
  Rinse well under cold running water.  To preserve nutrients do not soak broccoli, or the water-soluble nutrients will leach into the water.
• Cutting:
  Cut florets into quarters.  Cutting them into smaller pieces like this means that they will cook more quickly.  This also helps to mazimise the formation of health-promoting compounds when you let them sit for 5 minutes before cooking.
• Stems & Leaves:
  You can also cook and eat the stems and leaves of your broccoli, providing you with extra nutrients and a good balance of flavours.  Broccoli leaves are actually higher in beta-carotene than the florets and contain other phytonutrients not found in the stems and florets.  Broccoli stems need to be peeled before cooking, then you can chop them into half centimetre slices and cook them together with the leaves and florets.

The best way to cook broccoli

• Fill the bottom of a steamer with 4-5cm of water
• While steam is building in the steamer, cut broccoli as described above and let it sit for 5 minutes to maximise nutrient benefit
• Steam broccoli for no more than 5 minutes

If you don’t have a steamer you can simply put a little water in the bottom of a pot, not more than 1/2 cm, add broccoli and steam for no more than 5 minutes.

For extra flavour:

• Add pressed or chopped garlic.  Allow garlic to sit for 5 minutes to allow the sulphur-containing compound, alliin, to convert to the active phytonutrient allicin.
• Drizzle 3tbsp of olive oil over the lot and toss the broccoli (and garlic) to mix.  Research shows that the carotenoids found in foods are best absorbed when consumed with oils.

Good Health…. Naturally 10 July 2009

More and more people are looking to maintenance of good health daily in order to prevent chronic conditions from developing. In keeping with this there is an increase in the number of people adding dietary supplements to their daily routine.

This is confirmed by figures that show that the dietary supplements, or bioactives, industry is conservatively estimated to be worth $760 million annually.

In recent news, the Wellpark College of Natural Therapies will be offering a bachelor degree in naturopathy, the first of its kind in New Zealand. The programme includes courses in medical science such as anatomy, physiology, pathology and health assessment, and students would be trained to know when to refer patients for more sophisticated treatments. Wellpark College also hopes to eventually set up a research centre.

In addition to this, there are a number of other courses in natural therapies available, most of them being national diplomas. Those that are NZQA approved and affiliated with the professional association of their field have provided quality education for many years and represent the industry standard.

Getting the most from natural health care:

• Unless you know exactly what you are looking for, buy your supplements from a health store staffed by qualified natural health practitioners who are best equipped to help you get what you need from your supplements.
• Check the qualifications of natural practitioners that you choose to consult with – make sure that they are legitimate and recognised by the appropriate associations. The NZ Natural Health Council’s website provides a list of many of the recognised colleges, and many more can be found at the websites of the associations listed below.
• Following is a list of associations that set the standards for their relevant fields. Practitioners registered with these bodies will have had to meet a number of criteria that provid an assured level of competency.

Naturopathy Naturopaths of New Zealand www.naturopathsofnz.org.nz

NZ Society of Naturopaths www.naturopath.org.nz

Homeopathy NZ Council of Homeopaths www.homeopathy.co.nz

Herbal Medicine NZ Association of Medical Herbalists www.nzamh.org.nz