Ultra-Processed foods are making us sick and no one cares

It's completely normal to eat ultra-processed foods. Despite mounting evidence these foods are dire for our community health, none of the major food producers in Australia, or the world for that matter, are making changes, and there's little in the way of government support to educate Australians on making better choices.

An ultra-processed food often resembles a natural product but on closer inspection it contains substances that have been extracted from foods. They have ingredients that are synthesised and not available to the home cook. Things like hydrolysed protein, gluten, invert sugars or additives and flavour enhancers. Have a look at the ingredients list on your packaged products; If you see ingredients you can't put in your pantry, you can classify it as ultra processed. These are different from traditional processed foods which include foods like cheese and sausages. These come from natural foods but have have been prepared with ingredients like oils, fats, sugars or salt. A whole food (not processed) comes directly from a plant or animal source and is not processed or prepared only with other ingredients that come from nature.

I'm a big believer in the bodies ability to heal itself and overcome adversity. Sure we can handle some of these foods, weekly, possibly daily in small amounts. It's not like we can NEVER eat them. Truthfully we've been eating these foods for years and we're ok, aren't we? Perhaps not.

A study gave one group of people access to a wholefood unprocessed diet, and another group access to only ultra processed foods. They were permitted to eat unrestricted, using their autonomy to decide when they were satisfied. The group that ate ultra processed foods consumed an additional 500 calories a day, while reporting the same level of satiety. Even more alarmingly, other research has shown that a diet high in ultra-processed foods lends itself to the development of a gut environment that favours the wrong kinds of microbes which produce a myriad of inflammatory disease. In other words, bad, disease causing gut bacteria flourish on an ultra-processed diet.

It is clear, over time, an ultra-processed diet will inevitably lead to weight gain . And while there's nothing wrong with a bit of meat on the bones, the low fibre and low nutritional value of a ultra-processed diet, coupled with the increased inflammation associated with obesity leads to a frightening list of illnesses including heart disease, dyslipedemia, diabetes, metabolic syndrome, gastrointestinal illnesses and an assortment of cancers.

These are the salty, sugary fatty foods which are chemically formulated to be hyper-palatable and keep you reaching for more. This stuff is addictive. Ultra processed foods train you to eat more and more. Our children are learning how to eat on this stuff. Their little brains are developing neuronal pathways that prefer synthetic foods.

Kids are among the biggest consumers of ultra-processed foods. I'm guilty of feeding it to my fussy eaters also. Packaged breads, cereals and snacks for kids are amongst the biggest contenders. And actually, in high income countries, such as the US, UK and Australia, ultra-processed foods make up more than 50% of calories for the average person. That's scary. And we are not really to blame. The powerful marketing, high availability, cheap (often subsidised) prices and palatable nature of ultra-processed foods make them truly hard to avoid. Many are marketed as healthy, when they’re really not. Some are worse than others. Packaged bread, for example is ultra processed. A couple of slices of wholemeal toast amongst a diet of mostly natural foods is not as harmful as sugary, salty and fatty snacks morning noon and night. And conversely flour is considered an unprocessed food, but foods made of refined flour cause your blood sugar to rise steeply, and when on repeat day in day out, elevated blood sugars drive inflammation and disease. It is wholly possible to eat unhealthily on natural foods by baking flour, sugars and lots of fats together and consuming it all too frequently.

I'm not trying to guilt you into throwing out all the food in pantry. I am encouraging you to fight back one snack at a time with mindfulness. Choose to add in more natural foods, thereby crowding out foods that are not so wholesome. Endeavour to make meals from scratch in your own home. Teach your kids to cook. It takes a bit more planning but the rewards are delicious. What you eliminate from your diet is going to create the biggest gains for your health in the long term. Your body will thank you for it.

References

Fardet, A (2016) Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: a preliminary study with 98 ready-to-eat foods.  7, 2338–2346.

Monteiro et al (2019) Ultra processed foods; What they are and how to identify them. Public Health Nutrition. Cambridge University Press

Brain fog...?

Is it just you or is your brain not as smart as it used to be? It's probably not your fault, constant stress can actually negatively impact the effectiveness of your brain function. The good news is that you can do something about it. 

A sense of uncertainty, lack of information and a loss of control - the kind of factors we find ourselves in amidst a pandemic (but also many other life events) create raised cortisol levels and thereby an increased stress response. 

High levels of cortisol in the brain impact neuronal function, cause a reduction in learning ability,  and atrophy of the hippocampus, the area of the brain responsible for memory. 

As you are exposed to stressors,  your body makes more and more cortisol, stress and uncertainty continue. You start to notice issues with memory, concentration and a reduction in productivity. This creates more stress and the cycle repeats itself. 

So what can you do?

Allow yourself to de stress. This may mean asking for help and assistance, true rest, mindfulness practice, fun and socialisation, connection, exercise, earthing  (time in nature), laughter. 

Eat in a way that is truly nourishing for your body and soul.

Iron deficiency can be a factor in cognitive impairment so please  look at this iron deficiency quiz and ask your doc to check your levels. 

Magnesium is also essential to good brain biochemistry and adequate magnesium levels have been associated with a reduction in depressive scores in many different cohorts, such as bi-polar individuals, pregnant women, and the elderly.... just to name a few. An Australian population study connected a high dietary magnesium intake with a significantly reduced risk of developing cognitive impairment. Low magnesium intakes are also correlated with increased risk of mood disorders. Leafy greens are excellent sources of magnesium, as is dark chocolate,  use himilayan pink salt on your food, take epsom salt baths. Supplementation is often indicated.

And then, of course, there's plant medicines. Some of my favourite herbs to boost your brain function include Bacopa, Korean Ginseng, Gotu Kola, Rhodiola, Gingko and Rosemary. All of these have shown improvements in cognition and/or memory when researched.  Herbal prescriptions vary greatly depending on the individual however and may also be contraindicated with any medications you may be taking so please book in for a consult to get the best out of your herbs. 

There are always things you can do to make yourself feel better. Come see me in clinic and together we can figure out a course of action. 

Should you become Vego to enhance your fertility? Maybe

Ovulatory infertility accounts for about 25% of all infertility cases. This is when ovulation fails to occur or occurs irregularly and is most common in women experiencing Polycystic Ovarian Syndrome aka PCOS.  A 2008 study* that followed 18555 women over 8 years found that the more meat in the diet, the greater the incidence of ovulatory infertility. And further, women who ate mainly vegetarian sources of protein where half as likely to have fertility issues as their meat eating counterparts. The authors concluded that focusing on mainly vegetarian sources of protein may enhance fertility. 

 I don’t think we should use this as a basis to completely toss all animal meats during preconception for most people. Organic, grass fed meat is an excellent source of essential minerals and fats that you need when making a baby, and traditional chinese medicine recommends building the blood with animal meats when wanting to conceive - albeit meat was much rarer for most of the world’s population in the past due to expense and availability, and so wasn’t consumed every day and at most meals, like it commonly is nowadays. Everybody would do well to have a couple of vegetarian days per week. 

 Conversely if you would like to continue your preconception and pregnancy journey as a vegetarian, all the power to you, you can absolutely do this with excellent nutrition and health. 

 There’s a few issues that may have impacted the results of this study. People with vegetarian diets tend to eat a wider variety of plant foods overall and therefore tend to enjoy better health. Those that eat a lot of meat are not only consuming less vegetables, but are perhaps more likely to be consuming fast and convenience foods such as from the local takeout, rich in unhealthy fats that contribute to inflammation and your glycemic index. The diet data was collected via survey four years prior to the study’s conclusion, so there’s plenty of time for individual diet choices to change and more rigorous and thorough study is required to clarify the results. 

 However, the association with meat eating and ovulatory infertility was significant so it’s worth considering. It was found that high intakes of chicken and turkey had the biggest association with ovulatory infertility, and red meat to a lesser extent. Eggs and fish didn’t have a negative effect. Consuming foods rich in vegetable protein had a slightly positive effect however. Vegetarians who ate more carbohydrates and less vegetarian protein also had higher incidence of ovulatory infertility. The consumption of good quality vegetarian protein seemed to be the ticket. And importantly, the positive effects of eating vegetable protein and negative effects of eating animal protein was more prominent in women over the age of 32. For younger women the types of protein didn’t seem to have an effect. 

 As always, moderation is key. This study is saying that with women who exhibit problems with ovulation - which was only 20% of the entire 18555 person study, meat eating tends to make it worse. It’s not saying that meat makes everyone infertile. If you are planning on a pregnancy and are otherwise in excellent health, 1 – 4 serves of red or white meat a week is completely fine and nothing to stress about. 

 If you would like support on your preconception journey you can book in for a discovery call here. If you have been diagnosed as PCOS or see to have irregular periods, there is so much naturopathy can do to relieve your symptoms so please seek assistance.

*Chavarro, J. E. et al. (2008) ‘Protein intake and ovulatory infertility’, American Journal of Obstetrics and Gynecology, 198(2). doi: 10.1016/j.ajog.2007.06.057.

Quercetin - The essential anti-viral supplement you never heard of

There’s been some good evidence for hydroxychloriquine lessening the impact of Covid-19. After some initial badly designed studies (and some bad press) it’s been found hydroxychloroquine improves outcomes and lowers fatality rates when administered early enough in the infection lifecycle.

Hydroxychloroquine works as an ionophore - that is - it helps zinc pass through cell membranes into virally infected cells and stop the virus replicating. It’s the zinc that stops the virus once inside the cell. Hydroxycholoriquine  is like a gate opener that allows the zinc the pass through. 

The thing is - hydroxychloroquine isn’t for everyone and has some serious side effects. 

You know what else works as a zinc ionophore? Quercetin - a flavanoid found in onions, apples, grapes, berries, and citrus fruits. It’s also found in herbs such as St johns wort, Gingko and Cranberry. Quercetin is also great for soothing allergies, protecting your heart and improves reproductive health in men. It's an all round good thing to have in your body.

Quercetin is also available in supplement form and I recommend taking with vitamin C and zinc to get maximum anti-viral effects in the case of respiratory infection. 

If you want to add some immune enhancing supplements and herbs to your medicine cupboard, I have some naturopathic appointments available where you get a health plan and prescription of quality herbs and/or supplements tailored to your individual needs. You can book your appointment here.

Anti-Anxiety herbs for you: Passionflower

There was a magnificent passionflower vine in the backyard of a long term rental house I had in my twenties. I was enchanted at the rather trippy flowers with their intricate and unusual structures, shapes and the colours. This is an artful plant indeed. 

When I started studying herbal medicine I was amused to learn that passionflower is an anxiolytic, nervine tonic and - in higher doses - a sedative. It’s as if the flower gives clues to it’s medicine. Working with the plant opens doors to alternative insights, the bigger picture, and enables relaxation and enjoyment at the same time. It can be used to support withdrawal from opiates, alcohol and cannabis. It can be used for anxiety, insomnia and restlessness and is safe in children (in adjusted doses).Passionflower is especially great for gastrointestinal problems related to anxiety and nervousness. 

One small study found that in a group of 36 people with Generalised Anxiety Disorder, passionflower was just as effective as reducing anxiety after four weeks as Oxazepam - a benzodiazapene -  and it was better tolerated. Another study found that patients given passionflower 90 minutes before surgery scored much better on anxiety scores than a placebo group. 

The anti-anxiety relax and chill out vibe of passionflower and it’s aphrodisiac properties can make this a rather nice herb to have around in these housebound isolation times. 

Passionflower is contraindicated in pregnancy due to uterine contractions. 

If you would like some herbs for yourself please book in for an online appointment with myself. There are many herbs out there and different herbs are suited to different people - and I’ve got quite a knack for matching herbs with people. I’ve created a new appointment type - A herbal medicine consult - which is shorter than a traditional initial naturopathic appointment and is more affordable. $88 includes a 200ml herbal, a personalised flower essence and postage . Or $66 for a 100ml herbal, flower essence+ postage. After your initial appointment refill’s can be arranged for the cost of herbs + postage (or pick up in South Fremantle). All initial appointments are online with zoom, follow ups can be over the phone or video link.

Book your herbal medicine consult here through this link.

BPA affects your fertility - here's what you can do about it

Th story of how BPA (bisphenol A)was discovered to contribute to infertility is an interesting one. It was August 1998 and a research group at Case Western Reserve University were studying egg development in mice. Suddenly, seemingly overnight, there was a dramatic increase in chromosomally abnormal eggs - that is eggs that won’t produce a healthy, living baby. Until this point 1-2% of the mouse eggs where chromosomally abnormal, but that jumped to 40% all of a sudden. After a thorough investigation the researchers discovered that BPA had been leaching out of the plastic cages and water bottles after being washed in detergent. Once all the damaged plastic cages and water bottles where replaced, the rate of eggs with chromosomal errors returned to normal. 

It’s difficult to avoid all BPA as it’s present in many everyday items such as packaging and paper receipts from the store. The good news is minimising your exposure will go a long way to reducing the risk of BPA affecting your fertility. In several studies on women undergoing IVF it was found that those with the highest levels of measurable BPA in their blood had more abnormal eggs, and less eggs that successfully fertilised and developed than women with lower levels of BPA. Women with higher levels of BPA also suffered more miscarriages.

However it was found that eating 400mg of natural folate from your diet daily - from foods such as leafy greens, brassica vegetables and lentils pretty much cancelled out any negative impact of BPA. 

The point is don’t stress about being exposed to BPA, but make moves to reduce it. Don’t drink out of plastic water bottles. Don’t eat out of plastic containers and especially don’t heat food in plastic containers. A lot of tinned foods are largelyly BPA free however many companies are replacing BPA with similar chemicals such as BPS and BPF. 

Tomato Kale Soup with Sausage and Mozzarella

I love it when the whole family savours their dinner because it’s so damn delicious and satisfying. With a couple of picky eaters in the house nothing quite beats the sound of kids quietly slurping their dinner.

This one’s a winner with kids, husbands and wives alike. I used regular sausages to appease the toddlers but feel free to experiment with chorizo or other kinds if your household is less fussy.

Note: I did NOT let my kids eat off my new fancy plates

Ingredients

4 - 6 fresh sausages

1 brown onion, diced

2 cloves garlic, diced

1 large carrot, diced

2 celery stalks, diced

2 bay leaves

1 sprig rosemary

2 x 400g cans tomatos

2 cups beef bone broth or 2 cups regular stock with 1 tbs powdered beef broth (I like nutraorganics)

4 - 6 big leaves of kale

Buffalo mozzarella and basil to serve

Method

1. Place a dash of olive oil in a skillet on medium to high heat and cook sausages, turning frequently until brown and cooked through. Remove from heat.

2. Meanwhile, pour a couple of tablespoons of olive oil into your soup pot, also on medium to high heat and slice the onion and add to the soup pot. Once browned, add the sliced, garlic, carrot and celery. Sautés for a few more minutes until the vegetables have softened.

3. Pour in the bone broth/or stock and bone broth powder. Season with a good pinch of salt. Add in the tomatoes, rosemary and bay leaves and bring to the boil. Simmer for 10 minutes.

4. Wash the kale leaves, tear into pieces a couple of cm across and add to the soup pot. Slice the sausages into bite size rounds and add to the soup also. Simmer until the kale wilts and the sausages are heated through. Turn off heat.

5. Serve into bowls and top with torn mozzarella, basil and parsley if desired. Season to taste.

Note: I served this up with melted cheese on toast for my kids which worked really well. If you like you could place some day old sourdough in the bottom of your serving bowls before ladling soup on top for a traditional style ribollita.

The Best Basil Pesto

I’ve tried all kinds of pesto recipes over the years, kale pestos, walnut pestos, coriander pestos, almond pestos, but by far the best is the deliciousness of the traditional recipe of good old basil, pine nuts, olive oil and a pinch of salt. Garlic and parmesan are optional extras.

The strong flavour and fragrance of basil tells of the herbs powerful antioxidant and anti-inflammatory properties. The olive oil and pine nuts provide healthy fats. Only use fresh pine nuts and store them in the fridge, as they go rancid quickly.

Ingredients

2 - 3 handfuls of fresh basil leaves

1.5 - 2 tbs pine nuts

2 tbs Extra Virgin Olive OIl

a pinch of salt

1 - 2 tbs parmesan (optional)

1 clove garlic crushed (optional)

Method

Blend all the ingredients together into a paste. I like to put all the ingredients in a glass measuring jug and use a stick blender to combine as I find it easier to clean. A food processor or even a morter and pestle are other options.

Your pesto is ready to serve.

Womb-Calming Berry Cacao Smoothie with Granola (for that time of the month)

The second day of my cycle and my womb was angry this morning. Usually my period greets me with a hardly bothersome twinge in my womb space that lasts about an hour and then is gone.  

BUT with christmas, two plane trips alone with two kids under 3.5. And then ALL the dysfunction of my family in between. The past cycle has been particularly stressful. My health habits were wanting, a side effect of being back amongst my bloodline amidst the festive season.  More grog, more crappy foods, less exercise.

Experience has told me that ALL OF THIS leads to a crampy sad uterus come the  dark moon.

The craving for chocolate, or Cacao in its raw form, is more than just pleasurable desire at this time of the month. Cacao is a good source of magnesium, a mineral that helps muscles relax as well as about 160 other actions in your body. Therefore it’s wonderful for helping your uterus calm the fuck down. I love the berries for boosting my energy and my insides as well.

Anyway

1 cup of raspberries

1 cup of mixed berries

2 cups of water

1 banana

2 tsp of cacao

1 tablespoon of hazelnut cacao butter

2 tsp of maple syrup/honey or to taste

Blend Blend Blend, sprinkle granola on top. Those granola carbs at bleeding time are delicious.

Other tricks that helped tame the angry womb this morning: Laying in a hip opening yoga pose while I listened to a guided meditation by Dannielle Laporte that placed me deep, deep, deep in a green rainforest of creation. I nodded off towards the end and woke cured.

Eggplant and Lentil Casserole

Ingredients

• Olive oil
• 1 brown onion
• 3 cloves garlic
• a generous pinch of mixed dried herbs
• 1 large or 2 small eggplants, chopped
• 1 zucchini
• 1 bunch silverbeet
• 1 tin lentils
• 1 tbsp tomato paste
• 1 tin tomatoes
• dash of red wine (optional)
• 1 cup vegetable stock
• 350g of Ricotta
• 2 eggs
• 1 ball of mozzerella
• Salt and Pepper to taste, fresh basil or parsley to garnish

1. Preheat oven to 180°C
2. Chop the onion and garlic. Chop the eggplant in 1 - 2 cm pieces. Pour a glug of olive oil in  large casserole dish on the stove top and turn heat to medium,.
3.  Pop in 2 of the garlic cloves and saute for 30 seconds. Add the eggplant and stir to coat in oil. Add 2/3 cup of stock. Cover with lid and let simmer, stirring occasionally.
4. When the eggplant has reduced by 2/3 scrape off the bottom of the pan and remove. Add the onion and brown, adding a pinch of salt and the herbs after a few minutes with a little bit of the the stock. Add in the other garlic clove, tomato paste, the tin of tomatoes, the wine. Let it simmer a little, add in the zucchini, and silverbeet. Simmer and stir for about 7 minutes until the silverbeet has completely wilted and cooked, add in the lentils and return the eggplant back to the pot. Mix up and cook through.
5. Meanwhile beat the eggs into the ricotta cheese, and tear up the mozzarella. You can start adding bits of the mozzarella to the casserole dish and stir through. When the whole mixture is bubbly, take off heat and sprinkle some mozzarella over the top, covered by a thick layer of the Ricotta mixture, add remaining mozzarella to the top.
6. Pop in the oven for 30 minutes.  Season to taste and garnish with fresh herbs. Your casserole is ready to serve.

Addiction: Are you in a cycle of desire and distraction? Read this:

Life is full of cycles. I like to think we cycle upwards, each time we come around to the start we know a little more, we’ve become a little wiser. We crush it a little better then before. Ideally we ride a spiral of continual improvement.

But obviously this isn’t always the case. I know personally I’m aware of cycles that come up over and over. I know they don’t serve me but there I am, yet again addicted to sugar, drinking to much coffee, staying up way to late, whatever.

Often there is a deep shame about the things we do that we shouldn’t. Yet we do them because we get something out of it, deep in our brains our reward centres are being triggered.

Repeated often enough the behaviour that gets the reward gently turns from compulsive to impulsive. Suddenly we don’t even recognise we’re about to stuff some carbs into our mouths and we do it without thought. The trick is to override the desire, the cravings. Like we need to learn to tolerate them because the outcome where that desire leads us is not serving us.

That’s the thing, what we desire isn’t necessarily what we want.

I have a hunch that talking about these issues out in the open, sharing out stories, becoming aware of where and why we do them, and practising mindfulness will go a long way towards healing unproductive cycles of desire and distraction.

This is exactly what we’re doing in circle. We’re going to sit and share our stories, whatever they are, what’s good, what’s bad, and what we want to be doing better. We’ll be sharing in a sacred, female only, non-judgemental, supportive environment.  The goal is to find more joy through what truly nourishes us, rather then the cheap and easy solution that does you a disservice.

We’re starting on September 8th,

and please send me a message if you have any questions.

naturopath + shiatsu massage

The secret to excellent health

When 'The Secret' came out 10 years or so ago my colleagues at my office job used to make fun of it. “Oh yeah, I want that diamond ring…look, theres one on the floor”

This documentary, now available on Netflix, sensationalised the concept of The law of attraction, and focused on material objects as the focus.

This is a tricky subject to approach. In many respects it sounds too good to be true. The law of attraction sounds impossible in a universe built on randomness and chance.

However I don’t believe this is a universe built on randomness and chance.   I’m sharing this today because in my experience, the law of attraction works. As a health practitioner, I feel I’d be doing a disservice not to talk about this.

The law of attraction isn’t just about dreaming up a perfect house and a flush bank account, it encompasses everything. Your relationships, your health, your experiences, the people you meet.

What we focus on becomes our reality. 

The trick is learning how to focus on what we want, not on what we don’t want. A practice much harder then it sounds.

This practice of deliberate focus and gratitude are interwoven components of the good life. The life you want to live.

No matter how much effort you go to, how many long walks and special diets.  if in your head you are battling with bad health, bad health is what you’ll have.

Instead embrace the good health you have. You have a bad hip, concentrate on the feeling in your good one, or in your pain free toes.

 In debilitating conditions this takes a masterful amount of self control. I’m not there (yet), we’re all learning, we’re all on the path. This is something that takes practice.

 When sick we focus on the feeling of the symptoms. It hard not to when it’s right there in your face. The pain, the discomfort, the disability. Instead try and focus on what’s going right for you right now.

The other night I had a tickle in my throat, my son has been coughing for a couple of weeks. Maybe I’d caught his bug. Instead of concentrating on the tickle and slight cough that was developing, I tried hard to focus on the times in between, where my breathing was easy, my nose was clear. Where I felt healthy, normal and comfortable.

The next morning I was better. My cough didn’t return the following night, though I had a slight sore throat in the evening again. .I’ve healed. I’ve had to blow my nose a couple of times, but of much and I’m not uncomfortable at all.

Over the two days I also chomped down a couple of doses of a herbal immune support supplement including echinacea, withania, andrographis and mushrooms to boost my immune system. And took a load of vitamin C and zinc. You have to take action if you want your desires to manifest. 

According to the book Money and the Law of Attraction by Jerry and Esther Hicks,  the best way to practice positive thinking is to upgrade your thoughts.

So if you have a thought that makes you feel bad or defeated, try for another thought that makes you feel slightly better, and then another thought that makes you feel slightly better again.

This was me the other night:  Oh no my throat hurts and I’m coughing. I hope this doesn’t develop and hang around for weeks.

To:  I’m not coughing right now this is good

To: I feel so relaxed, comfortable and well.

Do you see how being very much being in the moment makes these thought upgrades possible. In the above scenario - the one I lived the other night. I would cough a few moments later, but I brought my thoughts back to how well I feel in the moments I wasn’t coughing, and kept this up until I fell asleep.

This is not always easy, but all you can do is your best.

So what do you want to attract into your life?

Focus on feeling connected with your partner, your children. Focus on the love and respect you have for them. Focus on how well you feel, and all the things your body does right. Focus on the abundance you have available to you, the pay deposited in your bank account, the savings accumulating, the extreme comfort you live in.

And what you focus on will multiply. Not necessarily in a physical sense, but through your perception.You will perceive more of the good stuff.  

I highly recommend some further reading, such as the books by Esther and Jerry Hicks.

Marianne Williamson The Law of Divine Compensation.

Author Pam Grout has written a couple of books setting up experiments using the Law of Attraction. I haven’t read these but they’ve been sell outs so they might be fun play with.

Watch 'The Secret' on Netflix, there’s also a book of the same name.

Have you had a good experience with the law of attraction? Please share your story in the comments below.

Blessings

Ginger Pear & Pumpkin Soup with Coriander Pesto

 This recipe is a velvety celebration of autumn. Ginger is highly revered as a 'universal medicine' in ayuveda, according to Rosalie de la Foret in her book gorgeous book 'Alchemy of Herbs.'  The immune boosting and anti-inflammatory properties inspired this recipe but ginger is quite good in pregnancy nausea and motion sickness, and helps remedy a fever by dilating the blood vessels. The Ras el hanout offers quite a bit of anti-inflammatory and circulatory stimulant properties as well. This is truly a soup to warm, nourish, and revitalise. The coriander has an affinity for toxic heavy metals and will bond to them and carry them right out of your body.  

• a good chunk of Pumpkin, diced
• 1 Brown Onion
• 2 Garlic cloves
• 4 cm knob of ginger
• 1 Pear, peeled, cored, chopped
• 1 litre bone broth/vegie stock
• 1 ras el hanout
• 2 bunches Coriander
• a couple of glugs of olive oil
• 1 lime
• ½ handful almonds

Preheat the oven to about 190℃. Spread the pumpkin out on a baking tray. Add 1 - 2 tbsp olive oil. Stir to smother the pumpkin in oil completely and season with some pink sea salt. Roast for 30 minutes.

Once the pumpkin is in the oven chop your garlic and onion and add some more olive oil to a pot on the stove. Heat to medium and add the onion. The longer you let the onion simmer the more delicious it will be, so brown for a minimum of 5 minutes but for as long as 25. Once you're satisfied with your simmered onions add the ginger, garlic and Ras el hanout and stir until fragrant.

Add the stock and the pear and bring to a strong simmer. Add in the pumpkin hot from the oven, remove your pot from the heat and blend until smooth. I like to use a stick blender because the process of transferring hot liquids into a blender makes me nervous.

Serve with a dollop of Coriander pesto

Coriander Pesto

Add Coriander, almonds, olive oil and a good pinch of salt to a food processor.  A mini one will be fine if you have one of those and blend. You could also use a mortar and pestle. Grind or blend into a chunky paste.

Healing Constipation in Children + Bliss Ball recipe

Constipation is quite common in children. Up to 28% of children experience constipation at some stage.

If the staining and difficulty with passing bowel movements continues past two weeks and causes considerable stress to the child please seek help from a medical professional.

In the meantime try these simple remedies to see if you can get things moving along.

Bulk laxatives are ideal for treating childhood constipation. Linseeds, slippery elm, psyllium and chia seeds attract and hold onto water, moistening and adding bulk to the stool for easy elimination.

Linseeds and slippery elm are gentler and are better suited for younger children

Slippery Elm dosages

Slippery elm is to be stirred into water or you can use juice to make the remedy more appetising for the child

In children

infants: 1/4 tsp in breastmilk or formula up to three times per day

10 - 20kg 1/2 tsp three times per day with meals

20 - 40kg 3/4 tsp three times per day with meals

40 kg + 1 tsp three times per day with meals

Psyllium is more abrasive and not recommend for smaller children. in older children it an be dosed similarly to slippery elm above.

Chia or flaxseed can be added sprinkled on breakfast cereal, stirred into yoghurt or added to smoothies.

Prunes and Figs are wonderful natural laxatives. Be sure to include them in the diet.

Eat: lots of high fibre food such as fresh fruits, raw green leafy vegetables, whole grain oatmeal and brown rice. Asparagus, mussels sprouts, cabbage, carrots, garlic, kale, okra, peas sweet potatoes and whole grains.

Include foods that contain high levels of soluble fibre such as adzuki beans, barley, dried beans, oats, and some fruits especially apples, apricots, bananas, blackberries, blueberries, cranberries, figs.

Eat Insoluble fibre: Fruit and vegetable peel is a excellent source of insoluble fibre as are grapes,peaches and prunes. Other insoluble fibre foods include cereals, seeds, wheatbran, and wholegrains.

Drink more water: Children ages 1- 3 need 1.3 litres - about 5 glasses of water a day. Older children should be drinking more.

Consume foods high in pectin: apples, carrots, beets, bananas, cabbage, citrus fruits, dried peas.

Minimise soft drinks,meat, white flour, highly processed foods, salt and sugar These things typically have little fibre and stagnate. + Nutritional healing Phyllis A Balch

Lets Get Moving Bliss Balls.

There is no easy or appealing way to use the words ‘constipation’ or ‘balls’ in the same sentence. However these energy snacks are intended to appeal to your child and help their bowel motions along. They also packed with minerals have some extra goodness for brain health with the hemp and walnuts.

Of course they work for adults too.

To make a nut free version swap out the walnuts for pepitas or more sunflower seeds and swap out the almonds for another 1/2 cup of hemp seeds.

INGREDIENTS

1 cup walnuts, chopped

2/3 cup sunflower seeds, chopped

1/2 cup almonds, chopped

1/2 cup hemp seeds

1/2 cup porridge oats

2/3 cup chopped dried apricots or try other dried fruit*

2/3 cup of figs

1/3 cup dates

2/3 cup chopped pitted prunes

2 tablespoons chia seeds

2 tablespoons cacao powder

1 teaspoon ground cinnamon

2 tablespoons honey

1 cup (90g) desiccated coconut for rolling the balls at the end

Add all ingredients except the coconut to a food processor and process until there are no large pieces and the mixture is sticking together nicely.

Scoop the mixture out with a teaspoon and roll into balls. Coat in the desiccated coconut by tipping the coconut onto a plate and rolling the balls in it.

these should ideally be consumed with a big glass of water.

*Ideally you would use sulphite free/and organic dried fruit with no added vegetable oils. The sulphites are a preservative also found in wine. They stop the dried fruit from going brown. Dark raisins or prunes don’t usually have sulphites, nor do dates. Sulphites commonly irritate little bellies. The vegetable oils are added to stop the fruit from sticking together, however they can become rancid and are an unnecessary and inflammatory addition to your child’s diet. Check your local health food store to see what’s available.

If the best you can do is the regular supermarket variety of dried fruit, and your child doesn’t seem to react to dried fruit usually then please go ahead with what you have available.

Spiced Root Vegetable Shepherds Pie

Aka Ignite Your Earthly Passions Shepherds Pie  

The beetroot in this pie blends through the carrot and complimets the lamb wonderfully. It’s just the colour you want to see when you sink the serving spoon into the white golden crust of this crowd pleaser.  It’s also a fabulous way to get vegetables into children and husbands (or wives).

I had guests over for dinner this last full moon on Saturday night just gone. It was a full moon in Taurus was a moon for passion, so say the astrologers.

I thought it would be fun to make this pie with the intention of heightening our earthly passions in following the energy of the moon. I served this with kale sautéed in garlic with avocado and pumpkin seeds. The leafy greens, the root vegetables and the wonderful lamb has a wonderful earthy energy, keeping us grounded. Adding in the circulatory stimulant and anti-inflammatory spices, coupled with the mineral rich lamb and antioxident packed root vegetables we have both a physically and spiritually nourishing dinner.

Spiced Root Vegetable Shepherds Pie

• 2 tablespoons olive oil
• 500 grams lamb mince
• 1 clove garlic
• 2 teaspoons ginger, grated
• half teaspoon cumin
• half teaspoon coriander
• half teaspoon cinnamon
• 2 teaspoons ras el hanout
• 4 carrots, grated
• 2 beetroot, grated
• handful dried cranberries
• one third cup pistacio nuts , toasted
• 1 tablespoon honey
• one half a lemon, juiced
• 25 grams unsalted butter, melted, cooled
• 1 - 2whole cauliflower

Heat the oil in skillet over medium heat. Add the lamb and cook, breaking with a wooden spoon until browned, about 5 - 6 minutes. Add the garlic, ginger and spices. Season with salt and pepper. After a minute add the grated carrot and beetroot, cranberries, pistachios, honey and lemon juice. Cook, stirring for a few more minutes. When the carrot and beetroot has softened turn off the heat. Preheat oven to 190 deg C.

Steam the chopped cauliflower for about 10 minutes. Remove from heat, places into a bowl with the butter. Mash or puree, whatever you prefer. Spread the cauliflower mash over the lamb mixture, covering completely. Steam the chopped cauliflower for about 10 minutes. Remove from heat, place into a bowl with the butter. Mash or puree, whatever you prefer. Spread the cauliflower mash over the lamb mixture, covering completely.

Place in oven for 35 minutes, until the top is golden. Serve.

We ate this yummy pie all up and I wasn't quite quick enough to capture an image of the finished product in all of her magnificence. Instead I'll leave you with an image of my kitchen altar, see on the circular marble platter below. Here the altar is hanging out on my back deck while I meditated on Saturday afternoon. She came inside for the meal preparation though, and there she stays.