Healthful and Harmful Oils and Fats Uncovered

Saturated, monounsaturated, polyunsaturated – which one should I choose!  This is a topic often talked about that can leave you feeling even more confused!  So here’s a quick overview of why some oils are very unhealthy and should never, never be used in cooking…

Anything that is labelled as ‘vegetable oil’ could include soybean oil, olive oil, safflower oil, sunflower oil, canola oil…and the list goes on.  In most instances these oils are highly processed and are NOT HEALTHY!  These oils are processed under high heat, pressure, and industrial solvents such as hexane.  Vegetable oils such as soybean oil, safflower oil and other similar oils are mostly composed of polyunsaturated fats.  Polyunsaturated fats are the least stable type of fat when exposed to heat and light therefore you should NEVER COOK with these oils!

Highly processed polyunsaturated oils that are then used in cooking at high temperatures are the most inflammatory type of oils for the body!

While polyunsaturated fats are necessary in the diet because they provide essential fats such as omega 6 and omega 3 fatty acids, these should come from unprocessed sources.  Choose raw nuts and seeds such as walnuts and sunflower seeds.  Avoid roasted nuts and always store these items in a cool place away from sunlight to avoid the oils turning rancid. 

Saturated fats are actually a healthier option to cook with.  These oils include coconut oil and even animal fats such as lard, butter and ghee.  They are mostly composed of natural saturated fats which are the least reactive to heat and light and therefore the least inflammatory in the body when used for cooking.

The bottom line…..cook with saturated fats such as or coconut oil or ghee and never over heat your oils.  Olive oil is suitable for lower cooking temperatures as it's mostly monounsaturated and moderately stable.  Avocado oil and macadamia nut oil are great for baking as they are mostly monounsaturated plus add great flavour!  Avoid processed polyunsaturated oils such as soybean, corn, grapeseed, cottonseed, safflower and include natural sources of polyunsaturated oils from nuts and seeds in their raw form or used the unrefined oils to add to salads.

References for this article:
6 cooking oils never to eat, Mike Geary, Certified Nutrition Specialist & Personal Trainer.  Author of The Fat Burning Kitchen & Ten Top 101 Foods that FIGHT Aging

Eat Seasonally - Here's a Few Good Reasons Why...

                                    

As you know apples are available all year-round but the actual picking time is between January and April.  But don’t be a fool and assume if you bite into a Granny Smith in March it is fresh seasonal produce, it could have been picked over a year ago! And supermarkets make no secret of it, with some farmers calling their apples ‘birthday fruit’ because some apples can have their first birthday before being sold to the public.  Follow this link to read more about it…

http://www.smh.com.au/business/birthday-fruit-science-keeps-apples-crisp-and-firm-for-more-than-a-year-20141107-11ilr8.html

There was a time when our ancestors ate certain foods only when they were readily available and in season because there was no other choice.   Nowadays, thanks to modern food processing techniques and worldwide distribution of resources, most foods remain available to us all year round.  Supermarket shelves are stocked exactly the same irrespective of the seasonal availability of food.  Fruits and vegetables transported from far away can be picked before they have naturally ripen and nutritionally matured, allowing the produce to survive for days or weeks while being transported. 

Processes such as controlled atmosphere storage keep our apples at zero degrees and deprive them of oxygen, slowing their metabolic rate to prevent full ripening.  Produce such as green bananas are heated and treated with a food-grade ethylene, a man made copy of the hormone bananas naturally release to trigger ripening and create uniform yellowing.  Furthermore, non-seasonal produce is often full of pesticides, waxes, preservatives and other chemicals that are used to make them look fresher than they actually are. 

And the experts tell us there is no compromise to nutrition or taste…!

Eating seasonally is crucial to a healthy lifestyle; it’s a way of reconnecting with the organic cycle that nature intended for us.  Local produce that doesn’t have to endure long distance travel means it doesn’t lose so much of its vital nutrients along the way.  Fruits and vegetables that are harvested as they ripen or mature have developed abundant nutrients.  When you choose seasonal produce you will find much more flavour than fruits and vegetables shipped from across the country or from the across the globe. Eating with the seasons can bring variety to your diet and help you get the full complement of vitamins, minerals and other nutrients that nature offers.  There are plenty of studies that conclude that seasonally grown produce is of a higher nutritional quality. Here’s a study that looks at the vitamin C content in seasonally harvested broccoli.  

Wunderlich SM, Feldman C, Kane S, Hazhin T. Nutritional quality of organic, conventional, and seasonally grown broccoli using vitamin C as a marker. Int J Food Sci Nutr. 2008 Feb;59(1):34-45.

                                       

So please eat seasonal local produce and choose organic wherever possible!  Check out Adelaide’s Farmers Market and other markets that support local growers.  The House of Healing will be updating our Facebook page with plenty of seasonal produce suggestions and recipes. 

References for this article:
http://www.theage.com.au/victoria/what-they-do-to-food-20120608-201su.html
http://www.adelaidefarmersmarket.com.au/www/content/default.aspx?cid=2444&fid=2435

Back to School - Give your kids a head-start for the new school year

Back to School - Give your kids a head-start for the new school year

The first day of school can be tough! There are so many new faces, new rules and so much new information for your kids to take in. The start of the school year can be filled with anxiety, dread or excitement. Fortunately there are some simple and effective things you can do to give your kids a head start for the beginning of this school year.

Sharpen their mental focus

A protein breakfast will make a huge impact not only on their physical energy but also their immune system and brain.  This means they can concentrate much more easily and longer.  If you follow up with a protein snack for recess and lunch they will not get sleepy in the afternoon nor come home irritable and moody.  You will be amazed at how much information they can absorb on a full belly.

Is the new school year stressing them out?

Many children get stressed and anxious at the beginning of a new school year. Anxiety can interfere with children’s confidence, attention and behaviour and is often associated with ADHD. Talking about their day every evening at meal time is a great way to find out what is going on quickly and also take any positive action if needed. Magnesium and calcium play an important role in reducing stress and these are abundant in leafy green vegetables. And please see one of our Naturopaths if you wish to give a supplement as they will ascertain exactly what your child needs.  Buying cheap products over the counter is not recommended as they often contain additives and fillers that can actually exacerbate the situation.

Feed their brains fish

Many of you may have heard of the benefits of omega-3 essential fatty acids. It is mainly the DHA component of omega-3 fatty acids that is responsible for assisting with normal brain and visual function. In fact the brain and retina (in the eye) contain the highest content of DHA of any tissues. DHA has been shown in a number of experiments to enhance learning and memory. For children and teenagers who have learning difficulties or students under high pressure, DHA from purified fish oil is an excellent choice. Sadly most children do not eat enough oily fish such as salmon, tuna, mackerel and sardines.  If you are looking for an easy way to get DHA into your children then come into the Clinic where we can quickly and effectively ascertain some of the great tasting options that are available which are not oxidised nor contain heavy metals. 

Simple recommendations to maximise your child’s learning experience:

• Make sure your children eat a protein breakfast.  Ideas are listed below. 

• Put your child to bed early.  The most beneficial sleep is before midnight.
  Children need more sleep than adults and lack of sleep can affect their learning.

• Get a regular routine and stick to it; this will make the start and end of the day less stressful for

   both you and your children.

• Encourage your kids to talk about their day, this helps them develop their communication skills

   and can give you valuable insight into how they are going. If you sense any problems, discuss it
   with their teacher.

Want the best for your children?

We have some great natural options available from our Clinic for optimising the health of your children and assist them get through these first weeks of school. We also have many other natural health solutions specifically tailored to meet their needs.  So if you want the best for your children’s health come and discuss available options with us today.

Resource:  Wellness Review, Metagenics

Breakfast Ideas

13 Gluten & Dairy Free
* Scrambled eggs with spinach/kale and herbs on GF toast
* Scrambled eggs with smoked salmon and parsley
* Eggs with sausage (preservative/gluten free), tomato & GF toast
* Eggs with bacon, grilled tomato & spinach on GF toast
* Egg turnover with kale and sheep/goats cheese
* Tomato and parsley frittata

* Sliced turkey/chicken/smoked salmon & avocado on rice thins
* GF Chicken sausages with tomato, avocado, cucumber, red onion salsa
* Brown rice, tuna, stock, roasted almonds, parsley
* Homemade baked beans
* High protein gluten free muesli - see recipe at thesensitivetarteblogspot.com
* Smoked salmon, fresh sliced tomato/avocado on GF toast
* Turkey/chicken patties with avocado or wilted spinach

Your Health is Our Passion!

Getting into Shape for Summer

                                Getting into Shape for SummerDid you know that Australians spend more than 700 million dollars per year on weight loss?  I find this truly amazing because it you look at statics we seem to be increasing in size every year too.  It was not that long ago that clothing manufacturers decided to change the basic sizing that all companies adhere to so that a size 12 became a size 10, a size 10 an 8 etc.  It was to literally keep the truth from consumers and allow then to continue shopping believing they were the same size as 10 years ago.  The theory being if you fit into a small size you are more likely to buy it.

So why is it that the majority of us are unable to maintain our weight?  Well firstly the giant hamburger and mammoth pizza that is on “special” distorts our perception of what is a normal size serving for us.  A lean protein portion should be the same size and thickness as our palm.  We also seem to be time poor when it comes to cooking nutritious meals filled with protein, vitamins and minerals.  Especially at breakfast; which as our Grandmothers told us, needs to be the most important meal of the day.

Regular exercise has also slowed down.  I find there are two main groups – the Gym junkie that goes every day first thing in the morning before breakfast.  Sadly all they do is lose muscle mass.  Then we have the no time, too cold, cannot be bothered type who considers a brisk walk something that is only important for some-one else to do.  Thankfully there are still quite a few who are happy to gently exercise regularly and seem to be the ones that reap the most benefits.

So what about those people that do all the right things i.e. protein breakfast and lunch, regularly protein snacks, a light evening meal, exercise and still are unable to lose the kilos.  Generally this is because they are not burning their fats stores effectively.  This can be caused by high free fatty acids, inflammation and/or oxidative stress.  In other words something else may be going on that is not allowing you to lose weight – your body’s way of protecting you.

Metabolic rates and energy levels are governed by mitochondrial production and can become compromised if not supported with the correct B vitamins, magnesium, calcium and carnitine.  Get these nutrients right and there will be an improvement.  Then we have thermogenesis which is the increase in fat burning which may also promote abdominal fat loss. However living in warm climates, heated offices, homes and cars suppress our thermogenic ability. 

When you eat a large meal, you often start to feel warm. This is called diet-induced thermogenesis. It means that we are going to need more energy to digest this food than the energy it contains.  Responsibility for this is brown fat tissue. As we grow older, this system tends to slow down.  There are plenty of products around that claim they can promote this action but beware of any product containing whey as these may actually block lymph nodes and create another set of problems.  Simply things like green tea, cocoa, calcium, sweet pepper, bitter orange all assist with thermogenesis.

Anti-appetite medication targets neurotransmitters which may decrease carbohydrate cravings but can upset our brains natural ability to respond as needed in other areas.  What we can use is will power and that has absolutely no cost or side effects. 

Over the years I have discovered that each person is an individual with differing needs.  Often it is a sluggish thyroid, sleep depravation, emotional baggage, a lack of self esteem or their subconscious providing self protection.  These issues slowly allow them to become tired and over weight.  It is also important to remember that the body has a memory and just because it is summer does not necessarily mean it wants to be lured from its safety zone.  

Plan your meals in advance and never go shopping when you are hungry.  Clean out your pantry – if it is not there you won’t want it.  Instead of meeting friends for coffee and cake meet for a walk.  When eating out order an entrée size meal and use lemon juice and oil as a substituted for many sauces especially the creamy ones.

Deborah Rugari N.D.

Naturopath

The House of Healing

62 Dulwich Avenue

Dulwich 5065

South Australia

www.thehouseofhealing.com.au

Do You Know What You're Drinking in Tap Water?

We drink it every day, but few of us really know what is in the tap water we’re drinking…

The two main additives found in Australian tap water are fluoride and chlorine.  Australia is one of the many countries that have water fluoridation programs currently operating. As of March 2012, artificially fluoridated drinking water is provided to 70% or more of the population in all states and territories. The government acceptance of the benefits of water fluoridation occurred in Australia in December 1953, roughly two years after government acceptance in the United States. Water fluoridation commenced in Adelaide in 1971.  Fluoride is injected into drinking water supplies at various locations around Australia in the form of sodium silicofluoride and sodium hexafluorosilicic with the experts promoting its benefits in tap water as it protects our teeth against decay. 

Chlorine is a simple, reliable, effective and relatively inexpensive way to protect drinking water supplies against contamination by micro-biological organisms.  Above all, it has been deemed safe to drink as long as the level of chlorine does not exceed 5mg/L per the recommendation of our government health departments.  However many medical practitioners and health professionals have raised their concerns about the efficacy and safety of water fluoridation and the levels of chlorine in our water.  Recent international research has linked chlorinated tap water to birth defects and some health experts have warned that water sources may contain by-products, called trihalomethanes (THMs), which form when the chlorine reacts with organic matter in the water. Many THMs are generally referred to as ‘disinfection by-products’ and are considered carcinogenic.

The argument that fluoridated water is beneficial in preventing tooth decay, especially in children, is becoming tired.  Research has now shown us that high levels of fluoride can cause fluoridosis or tooth decay. Fluoride and Fluoridation has also been said to cause cancer based on studies carried out in America in 1980.  In 2010 the CDC (Centre for Disease Control) released information that dental fluorosis was a problem for 41% of children in the United States between the ages of 12-15.  Although experts argue that fluoridation in our tap water at safe levels for human consumption; they do not take into account that fluoride accumulates in the body.  It adverse health effects have been associated with arthritis, as well as impacting on thyroid and pineal gland function.  There have been many government sponsored reports in the US, England and Canada that have reviewed the various aspects of fluoridation and all have questioned the practice.  UNICEF warns of fluorides negative effects while the American Medical Association is NOT prepared to state that no harm will be done to any person by water fluoridation. 

There is some hope in the fight against water fluoridation in Australia.  An outstanding ban on artificial water fluoridation has been upheld in the Australian coastal town of Byron Bay which was backed by local residents, scientists, dentists and city officials. The Fluoride Action Network reports that the Byron Shire Council ended up voting five-to-three to uphold the fluoride ban, relying on modern science which shows that fluoridation is both harmful and ineffective.

Flouride and chlorine may not be the only harmful components of tap water.  Households may also find traces of heavy metals in their tap water, depending on the quality of the pipes the water is transported in. There may also be calcium carbonate levels which is what leads to the terms 'hard' and 'soft' water. 

So next time you poor yourself a glass of tap water ask yourself is this really the best choice of water for your health?  There are many water filtration systems available that are a long term solution other than buying bottled water.  We suggest investing in a higher quality filtration system as standard carbon filters will only remove up to 40% of fluoride in the water.  Aqua Safe are an Australian owned and operated water filtered company that provide water filtering solutions that will remove 90% or more fluoride in tap water.  For more information on water filter options visit their website at www.aquasafe.com.au.

References:  New research published in The Lancet by researchers from the Harvard School of Public Health (HSPH) and the Icahn School of Medicine at Mount Sinai (ISMMS)

How to Give Your Body a Break from Toxic Overload

How to Give Your Body a Break from Toxic Overload

Sadly exposure to toxins is unavoidable in our modern world. Toxins do not discriminate; they affect each and every one of us which is why undertaking a detoxification program is absolutely necessary for optimal health.

Today the air we breathe, the water we drink and food we grow and consume have all become sources of toxic exposure, together with internally-generated wastes. Even babies are being born pre-polluted and in some cases, fed breast milk with stored toxins accumulated throughout a mother’s lifetime.  Our toxic overload increases with ageing due to prolonged exposure, and the toxic damage on cells further increases cellular susceptibility.

We can no longer ignore that toxins are a driving factor in a vast range of health conditions.  Improving detoxification and reducing the toxic burden is one of the cornerstones of restoring balance and health.  Each and every one of us is unique with variations in the degree and type of toxic burden, detox capacity and how toxicity is contributing to poor health.  What this means is you must take an individualised approach to addressing your detoxification needs.

Evaluating your symptoms alongside your history of toxin exposure and contributing risk factors is a good place to start. 

Your diet can provide a major source of ongoing toxin and allergen exposure. Our gut is the primary interface between the external environment and our cells and essentially the first internal barrier to toxicity.  For those who experience gastrointestinal disorders such as coeliac disease or inflammatory bowel disease have a predisposition to a permeable intestinal barrier and resistant dysbiotic bacteria, which may lead to an increase in toxic burden.  Making dietary changes can reduce your toxic burden, and with the right changes, can also increase toxic resistance. 

With those of you with known exposure to heavy traffic, insecticides, pesticides and herbicides, solvents, alcohol, and cigarette smoke and other environmental chemical toxicity you may find each of these factors weigh down heavily on your health.  If this is you then you may benefit from liver detoxification which specifically supports Phase I and Phase II detoxification systems as well antioxidant nutrients to help prevent the cellular damage caused by an overload of free radicals.  Remember ‘free radicals’ are highly unstable molecules which steal electrons from other molecules, causing damage to DNA, cell membranes and other cellular structures.  You do not want this!

Heavy metal accumulation frequently occurs in those in high risk occupations, such as plumbers, welders, builders, miners and renovators.  Other sources often not considered are dental work, fish and vaccinations.  Heavy metals can accumulate in the body over time and are suspected of triggering conditions such as thyroid problems, neurological conditions and infertility and birth defects.  If you are worried about heavy metal exposure then you may need to evaluate your exposure and consider a heavy metal detox programme to remove these contaminants from your body to minimise the impact they may have on your health. 

Whether you want to effectively and efficiently eliminate toxins you are exposed to or you are interested in detoxing because you want to look and feel even healthier than you should consider these factors and signs and symptoms that indicate you may be suffering from the burden of toxins and be in need of a good detox…

Factors That Increase Your Need to Detox Include:

Exposure to pollution and chemicals
Exposure to new cars and new furniture
Smoking, alcohol and coffee consumption
Diets high in saturated fats, refined carbohydrates, processed and packaged foods
Fertility and pre-conception care
Overweight or obesity

Signs That Indicate You May Need to Detox:

Digestive complaints

Skin problems

Hormonal imbalances

Neurological conditions

Poor energy

Weight gain or difficulty losing weight

Food intolerances

There is no ‘one-approach-fits-all’ detoxification program. Most of us require a broad range of actions to enhance detoxification capacity and reduce cellular damage which incorporates appropriate diet and lifestyle changes, to minimise exposures and reduce toxic burden over the long term. 

If you need advice on an individualised detoxification programme then we are here to support your journey towards optimal health! 

Our passion is your health……………………