12 steps to better health... part one

Hello friends! How are you? We often answer this question with a very polite "good thanks" when in reality there can be a more complex answer bubbling beneath the surface. That's where knowing how to foster health in our lives can help us to work through whatever obstacles we may face in the day-to-day ebb-and-flow of life. I know for myself I am a busy bee this week as the teaching term winds down and I get ready for an amazing holiday in WA with my cousin next week. Life is good! But, there is a structure and stability to my life that allows me to stretch my resources so that I can truly enjoy and embrace the amazing adventure that is life! And that, my friends, is a self-care practice for better health.

I'll be writing more in the weeks to come about self-care, but for now I want to put to you a plan that will help you move towards better health. This 12 step plan is from the Institute of Integrative Nutrition, the world's largest nutrition school, through which I am studying to become a certified Health Coach. You do not need to follow the steps in any specific order. Just pick one. And go onto another step when you are ready. Move at your own pace. And be patient with yourself. Better health is a long-term lifestyle and the way you move towards it is with one step at a time. 

12 steps to better health

1. Drink more water

Our bodies are made up of 60-75% water. We can only survive a few days without water. And most of us are not drinking enough. Just by increasing the amount of water you are drinking every day, you can significantly improve your health. And the best news is, water is free! Read my post here about water, but don't stress too much about where your water is coming from in the beginning, just start to drink more!

2. Practice cooking

Recipes are tools to help you learn how to cook. Follow them as you learn how to prepare nourishing food for your body. Don't be afraid to make mistakes, that's how we learn! I love to be creative in the kitchen and only use recipes as a guide when trying something new, but if you need to work on this step, see this blog post for websites with healthy, delicious recipes. 

3. Increase whole grains

Whole grains are the real deal. Try to replace the refined grain products in your diet with either the whole grain version, or the actual whole grain. Whole grains are a nutrient-rich food full of vitamins, minerals, fibre and protein, and include amaranth, barley, brown rice, buckwheat, corn, kamut, millet, oats, quinoa, spelt and teff. If you have a sensitivity to gluten try the gluten-free grains, which are amaranth, buckwheat, millet, oat groats or quinoa. Read these posts here and here to learn more about whole grains.

4. Increase sweet vegetables

Do you have a sweet tooth?! Combat those sugar cravings with increasing the amount of sweet vegetables in your diet. Sweet vegetables include many root vegetables as well as corn, onions and pumpkin. Here are some recipes for sweet vegetable dishes.

5. Increase leafy green vegetables

By now, I think you all know how much I adore my greens. But, just in case you don't, read up on my obsession with leafy green vegetables, the most nutrient-dense food on the face of the earth, here, here and here. 

6. Experiment with protein

For most people, eating less meat will improve overall health. And experimenting with protein can be an effective way to move towards better health. If you eat meat, try to eat better quality meat, such as organic or biodynamic meat, less often. There are many plant-based sources of protein, many of which provide you with all nine essential amino acids. You may want to try being meat-free one day a week and eating more vegetarian meals. For more information on plant-based proteins read this blog post. 

How's the serenity? My favourite place, Bonnie Doon (yes, it's real)!

I'll write more about the remaining 6 steps next week (I just want to keep you in suspense!), but to give you a head start and to help you on your way to better health, I'll tell what they are:

7. Eat fewer processed foods

8. Make a habit of nurturing your body

9. Have healthy relationships

10. Enjoy regular physical activity

11. Find work you love

12. Develop a spiritual practice

May your journey towards better health be one that revives your body, soul and spirit. All my love! xx

sharing the raw food love

Today, I'm going to share some raw food love with you all! I've written before about eating raw food here but in this blog post I'm going to share with you some of my favourite go-to websites for both raw food and healthy eating. But first, let's look at why eating a diet that is high in raw food is good for us...

A raw food diet consists of mainly uncooked and unprocessed plant-based foods like fresh fruit and vegetables, leafy greens, sprouts, nuts, seeds, dried fruit, grains, seaweeds, superfoods, herbs, fermented foods and living water. There is an abundance of food to eat! Generally, at least 75% of the diet is raw or living foods, and mostly, raw foodies are vegan, although some do include raw meat or dairy in their diet. In the process of heating food above 115 degrees Fahrenheit or 46 degrees Celcius, enzymes in the food are destroyed, which your body needs to digest and assimilate food. Not only are the enzymes and most of the nutritional value lost in the process of cooking but eating cooked food will cause a response in our bodies called leukocytosis where white blood cells are used to digest food in the same way they would respond to a foreign substance. So, the fact is our bodies do not recognise cooked food as, well, food!

Now here's the good news: by shifting the ratio of raw to cooked food in your diet to at least 50% raw to 50% cooked you can stop leukocytosis in it's destructive tracks! And you will also receive the benefits of eating raw food, which include the prevention of degenerative diseases, effects of ageing are slowed down, enhanced energy and emotional balance, and an improvement of overall health, wellbeing and beauty!

I know it seems daunting to begin with but by adding more raw food into your daily diet you will start to crowd out the cooked food. Start by eating more fresh fruit for snacks and a salad for lunch or before you eat your dinner. And green smoothies for breakfast are always quick, easy and nutritious! To help you out, I want to share with you some of my go-to websites for raw food recipes and healthy eating info...

• David Wolfe, the rockstar of the superfoods and longevity world, for the latest information on raw food and natural living.
• Eating Vibrantly, by Nikki Stokes, a raw foodie from Melbourne for rawesome vegan recipes!
• Hallelujah Acres, for vegan and vegetarian recipes, healthy eating and a healthy living guide. 
• Kemi's Raw Kitchen for raw food recipes and classes, and raw beauty retreats in Melbourne.
• Kimberly Snyder, a Celebrity Nutritionist and Beauty Detox Specialist, author of The Beauty Detox Solution and The Beauty Detox Foods.
• Loving Earth, a Melbourne-based superfood company with a treasure trove of healthy recipes. 
• Path to Wellness, by Melissa Ambrosini, for healthy living tips, healthy recipes and health coaching.
• Reboot with Joe - Juicing for Weight Loss with Joe Cross, creator of the film Fat, Sick & Nearly Dead.
• The Healthy Chef, by Teresa Cutter, for healthy, delicious recipes that cater for intolerances. 
• The Wellness Warrior, by Jess Ainscough, for cancer-kicking vegan recipes and lifestyle blogs. 
• This Rawsome Vegan Life for beautiful raw food recipes and beautiful pictures of raw food!
• Ultimate Raw Food Resource from the Institute for Integrative Nutrition for a list of raw food products, kitchen gadgets, books, films, recipes, restaurants and resources. 

Hopefully, this list will give you a place to start in the kitchen, inspire you to eat more raw food, and help you on your way to finding health and wellness in your life. And please, feel free to share the raw food love!

My twin sister, brother-in-law and me during my last trip to London (where they live). I'll be moving in with them again for six weeks at the end of the year! I'm looking forward to their company and many adventures, including going back to eat at one of the awesome raw food restaurants in London, Saf, which is at one of my all-time favourite places, the Whole Foods Market.

the season of singing... & chocolate

Hello friends! Well, spring has definitely sprung here in sunny Melbourne! I'm soooooo enjoying the warmer weather and my body is thanking me for the vitamin D fix! I don't have a favourite season per se, but I love how the seasons change. And I'm not just talking about climatic change. I love how the seasons of life change. Life, after all, always moves forward. And I love that with the season of spring comes new life and renewed hope. 

For behold, the winter is past; the rain is over and gone. The flowers appear on the earth, the time of singing has come... (Song of Songs 2:11-12, ESV).

We can support new life in our lives in different ways. We do this through nourishing our body, soul and spirit. Our food choices will not only affect the nourishment of our bodies but also the world we live in. And so, I want to encourage you, in this new season, to make food choices that will not only nourish your body but that also support the nourishment of the world we live in. Now, I'm not saying you all need to go hug a tree right now (you can if you want!) but if you're looking at living a greener life, the place to start that will have the greatest impact is with your food choices.

So, here are my best tips for being kind to your body and the trees! Try to buy more of the SLOP foods:

• Seasonal
• Local
• Organic
• Plants

Our food choices have an impact that reaches far beyond our bodies. Let's be conscious about our food choices so that our world is able to continue to produce food that will nourish all the generations to come. If you want to read more about sustainability and how our food choices impact the environment click on these links here, here and here. If you can't afford to go all organic, start with swapping out the most chemical-laden foods for which you can find the list here. Change starts with one step at a time - just make sure you're stepping in the direction that brings life!

Lastly, I have a confession to make... In case you haven't noticed, I have a love affair with chocolate, and though I only spend time with the real deal, I found that all those hot chocolate dates were taking me on a ride when sugar came along. So, I experimented with a sugar-free version of this beloved drink, and voila, my raw chocolate drink found me! Feel free to take this drink out to dance! 

Here's to dreaming in this season of new life and renewed hope; the season of singing!

raw chocolate drink

This delicious drinking chocolate is raw, vegan and sugar-free! Enjoy this drink hot in the cold months or cold in the warm months. Raw cacao is full of goodness like antioxidants and magnesium, which is the most deficient mineral in the western diet. Yacon syrup is both a natural sweetener and a pre-biotic, helping the digestive tract to function properly, which in turn boosts the immune system and aids in the removal of waste and toxins from the body. Mesquite powder is a sweet and caramel-like alternative to any sugar, natural or not. 

1 cup almond milk

1 Tbs raw cacao powder

1 tsp maca powder

1 tsp mesquite powder

Shake of ground cinnamon

Dash of pure vanilla extract

1 tsp raw cacao nibs, optional (for extra chocolatey goodness!)

Drizzle of yacon syrup, optional

Blend all the ingredients together in a high-powered blender, such as a Vitamix. To warm the drink up, keep blending until the drink is warm to the touch and the almond milk is frothing. For a hot chocolate, pour the drink into a mug and drizzle with yacon syrup, if desired. For an ice chocolate, add ice cubes to the blender and process on low for a few seconds to break up the ice. Pour into a glass and enjoy! Adjust measurements to taste. Serves 1.

keep calm & just breathe

Keep calm and carry on. We've probably all come across these words in popular culture. On posters, mugs, salt and pepper shakers. These words are good advice. But in a world where our lives are more busy than ever what do these words really mean to us in our day-to-day life? Don't get me wrong, I believe in speaking positively, using affirmations, and practicing gratitude, but how does this translate practically for our body, soul (our mind, emotions and will) and spirit?

Like many people, I've struggled with ongoing stress and anxiety in my life. Over the past few years, I've learnt to manage stress and anxiety so that it no longer has a hold on me. Chronic levels of stress and anxiety are related to both physical and emotional illnesses. Chronic stress and anxiety will raise the level of cortisol (the hormone released in response to stress) in your body and it will stay raised, which in turn suppresses your immune system. Basically, if your body remains in this state, you will burn out and become very sick. Our body responds to stress and anxiety with the release of cortisol in order to divert energy from functions like digestion and immunity in order to survive the immediate threat. The problem is that what we can perceive as a "threat" is actually not threatening to us at all. And so, we are stuck in a cycle that cannot be broken without reframing, retraining and reviving our body, soul and spirit.  

Here is a stress-busting and life-giving framework that works for me:

Philippians 4:6-7 (ESV), Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Why does this work? I am laying down the things I am carrying and entrusting them to someone (God) who is bigger and greater than me and my situation. I am practicing thanksgiving, or gratitude, which many psychologists will agree with is the antidote to negativity, which can be a toxin in our lives and in our relationships. And in the context of a loving relationship with my heavenly Father, I can entrust the difficult things in my life to Him, knowing that in place of stress and anxiety, He will give me peace and joy.

Physically, we can interrupt the physiological response to stress and anxiety with a very simple tool, and that is deep breathing. The practice of deep breathing is essential to the sustaining of our lives. As I've written before, it is through the act of breathing we obtain the oxygen our bodies need to function at their best. The benefits of deep breathing include the massaging of internal organs for tone and optimal functioning, purification of the blood, drainage of waste through the lymphatic system, improved heart health, decreased blood pressure, and is the natural way for your body to keep calm during times of stress and anxiety.

Located at the centre of the diaphragm is the solar plexus, a concentration of nerve cells. The more work we give the diaphragm, the more we stimulate these nerves and increase the amount of nerve energy going to the vital organs. There is a general calming effect on the entire nervous system, enabling us to cope with stress and pressure more readily (How a Man Lived In Three Centuries: The complete guide to Natural Health, Roger French).   

Our main breathing muscles are the intercostal muscles, which are the muscles between the ribs, and the diaphragm, an involuntary muscle which is basically the "floor" of the ribcage. You will see and feel deep breathing. As the air goes in there is an expansion through the ribcage and the abdomen, and as the air goes out there is a contraction through the ribcage and the abdomen. Try this slow and deep breathing cycle: in, out, pause, repeat. Imagine your lungs are like balloons that get bigger as the air goes in and smaller as the air goes out.

Here are some relaxing breathing patterns that may work for you:

• Focus on the breath. Place your hand flat on your abdomen (i.e. below your sternum and above your belly button). Count each breathing cycle slowly from 10 to 1. With each out breath, allow yourself to feel heavier and more relaxed as you release the tension from your body.
• Pick a spot to focus on. Count five breaths backward and with each breath allow your eyes to close gradually. Concentrate on each breath. When you get down to one breath your eyes will be closed. Focus on the feeling of relaxation.
• Sit still in a quiet place with your eyes closed. Be aware of the breath entering through your nostrils, filling up your lungs and exiting through your lips. Count through each breath as the air goes in and out. Count through the pause before the next breath. Continue this breathing pattern for fifteen to twenty minutes. 

In times of stress and anxiety you'll do well to remember this phrase... keep calm and just breathe!!!

weighty matters

Today I'm sharing my thoughts on perhaps what is a very sensitive topic and a weighty matter - the matter of weight. Before you read on, or stop reading, I want you to know this is a judgment-free zone. We are all on our own journey and no one is perfect. So please, silence the inner voice that is condemning and unloving, and try to open your heart to a new perspective.

I'm going to put myself out there and be honest and vulnerable with you. A friend has recently demonstrated a boldness in honesty and vulnerability towards me and this has challenged me to do the same. I would like to share with you something I wrote last year as I was processing some changes in my life. Writing has been a very therapeutic thing for me to do, in case you haven't noticed! I am sharing this with you because this year I've become very concerned with the amount of attention I can hear people place on body weight without balancing the unfolding conversation with a focus on the process of becoming healthy.

Health is not just physical. A healthy lifestyle addresses the physical, emotional, mental and spiritual aspects of ourselves. Many people who struggle with being underweight or overweight tend to have suffered a trauma in their early life or are carrying some kind of emotional weight, which was never intended for them to carry. Depending on the season of our lives, sometimes we must learn to sit with something. Sometimes we must learn to let go. Here, I am going to share with you two excerpts from the same piece of writing; the first excerpt is about my very free, very first memory and the second excerpt is about the process of letting go...

The day was overcast and windy and the leaves were swirling around our feet in a myriad of autumn colours. We went over to the tall gum trees and stood by the hammock with our cousins, waiting for our turn. When it was my turn he gently picked me up and placed me in the hammock. He tucked my feet into the holes of the hammock and told me to hang on as he wrapped the hammock around me, swaddling the precious cargo it held. And then he pushed. Grandpa pushed. And I swung. I swung in the hammock, safe and carefree. Back, forth, back, and forth.

It's a heavy load; it's crushing. And though I have tried to earn your love through my achievements, my success, and my efforts, I know I have to let go. Because I can't change you; but I can change me ... There are no places for me to put the things that I have carried. They belong to you. I could wish for someone who was for me. I could wish my life away, waiting for you. But you know what? I think I'll swing myself instead.

Just for the record, the second excerpt is not about my Grandpa! It's about someone. And I share this with you because I would like to think that many people could step into this scene and identify a person in their life who is that someone. It can be almost impossible to love and care for ourselves when the weight of a heavy load is sitting upon our shoulders. And when we carry this weight in life it can manifest in our lives through our relationship with food. I mean, who hasn't found themselves staring at the bottom of a packet of chips and wondering who ate them all?!

The process of letting go will look different for everyone. And if this post has resonated with you here is what I want you to know. There are things that happen in our lives that are beyond our control. But what you do with those things is in your hands. My wish is that you would choose to start to let go. You don't need to do this alone. There are resources for you in the process of becoming healthy. There are resources for you physically, emotionally, mentally and spiritually. If you would like a place to start physically, read this blog post on losing weight in a healthy way without counting calories. And surround yourself with people who will support you on your way to living your most healthy life. After all, you are worth the swing!

Sharing the healthy love with my twin sister!

raw vegan desserts: chocolate chip pudding with orange cashew cream

Melbourne displayed a symphony of seasons today. There was horizontal hail in the morning and sun in the afternoon. And in between this amusing change of weather the power went out. Right now, the power has been out for hours and I am currently typing this blog post in the dark hoping that I will finish writing before my MacBook battery dies. 

Believe it or not, it’s been kinda nice being disconnected from the television, the internet and all the things that I rely on for power. And it has reminded me to reconnect to my life. I’ve been on a run outside during which I enjoyed both the warmth of the sun and the briskness of the cool air. I’ve had a meaningful conversation with my Mum because there were no demands on my time. And as dusk approached I was in the kitchen preparing my meals. I guess the benefit of eating a high raw vegan diet is that my produce will not go off and I don’t need any power to prepare it. Although - and this was a revelation for my Mum - if you have a gas stove it is still possible to cook your food without power! It’s just a little more dangerous in the dark!

Anyway, last week I decided to make my own version of a very yummy, decadent dessert. In my early days of transitioning to a vegan diet I used to make a raw chocolate pudding to have for dessert nearly every night! A month or so ago I was reminded of this delicious and easy-to-make dessert when this restaurant accommodated my diet and served me a raw chocolate pudding. My version includes chocolate chips and a cashew cream and contains no artificial or refined sweeteners, just whole foods. My Dad has been the taste-tester and his verdict is that this dessert is more yummy than the berry chia pudding I made for his sweet tooth a couple of weeks back. 

Disconnect from sugar and dairy and reconnect to plant-based whole foods with my raw vegan dessert!

chocolate chip pudding with orange cashew cream

pudding
2 avocados
1 banana
1/2 cup dates, pitted and soaked 2 to 4 hours
1/2 cup raw cacao powder
1 tsp pure vanilla extract
1 pinch sea salt 
1/4 cup cacao nibs

cream
1 cup raw cashews, soaked 2 to 4 hours
1 small orange, peeled and de-seeded
2 Tbs coconut butter/oil, melted
1 Tbs date soak water
1/2 tsp pure orange essence (substitute: pure vanilla extract)

toppings
orange zest & dried shredded coconut
pure maple syrup
frozen berries
mint leaves

Blend all the cream ingredients in a high-powered blender or a food processor until smooth and creamy. Set the cream aside in a bowl at room temperature. Process the pudding ingredients, except for the cacao nibs, in a blender or a food processor until smooth. Add a spoonful of date soak water to blend, if necessary. Then, add the cacao nibs to the mixture and process until the nibs are broken up but not completely blended. Layer the pudding and cream in a dessert bowl or parfait glass and decorate with your desired toppings. Place the dessert in the refrigerator for at least 1 hour to chill. Serves 4. 

being well & almond butter

My dear readers, thank you for tuning into the online broadcasting of my thoughts about health and wellness once again. Your taking the time to read my blog posts encourages me to keep on writing. If you would like to I'd love to hear more of your feedback on my weekly posts, which you can post in the comments section below. Just please remember to keep your words and energy positive - let's strive to build each other up!

Over this past weekend, I was all set and ready to attend the women's conference at my church, which ran over the Friday night and all day Saturday. I made it to the Friday night but unfortunately I woke up on the Saturday with a virus slash stomach flu and was sick in bed all day. Sigh. When this happens I know there's a procedure for me to follow so that my recovery back to health is fast-tracked and the payback from the illness doesn't impact on my long-term recovery from Chronic Fatigue Syndrome. For those of you who aren't aware I choose to live my life smoke-free, alcohol-free and drug-free. Pill popping just isn't a viable option for me anymore.

This begs the question what do I do instead?! Well, long before I heard this phrase coined from the mouth of David Wolfe a few months ago I'd already been practicing this very simple healing remedy: hide, be quiet, sleep, don't eat. Yes, the best remedy is often the one your body is telling you to do. I cancel my activities, I stay at home, I don't use my energy for long conversations, stalking people on Facebook or digesting copious amounts of food that my body will try to get rid of as fast as possible anyway. I rest, I sleep, I fast. There's a reason you lose your appetite when you are sick. By abstaining from eating, the energy your body would use to digest food can now be diverted to your body's healing process so that your recovery time is quicker and the illness is not drawn out. 

Sounds too simple? I encourage you to try it next time you find yourself sick in bed with no appetite. Honour the message your body is screaming at you and hide, be quiet, sleep, don't eat. Trust me - your body has enough reserves to survive a day or three without food. Just try to drink as much water as you can, and if you like, add some sea salt to a glass of warm water to aid in rehydration. Of course, if your symptoms persist do see a doctor or natural health specialist. However, try to listen to your own body before you listen to the advice of someone else. 

After fasting due to illness, start to eat again once your appetite returns. Eat small portions of fresh fruit and salads with lots of greens, vegetables and non-sweet fruit. Avoid heavy and fatty foods for a week. And as always, drink lots of water!

almond butter

For a healthy alternative to peanut butter - you can read this article to find out why peanut butter is not the healthy "nut" butter option - try this homemade almond butter recipe with a flavour twist of vanilla and cinnamon.

3 cups activated almonds

4 Tbs - 1/4 cup cold-pressed oil (almond, avocado, macadamia, olive, safflower) - optional

1/2 tsp vanilla extract - optional

1/4 tsp ground cinnamon - optional

Add the desired ingredients to a high-powered blender or a food processor. Process all the ingredients on high, stopping to scrape down the sides with a spatula as needed. Use a tamper for a blender to push the nuts into the blade. Keep processing until the natural oils release and the consistency becomes thick and sticky. Use more oil for a thinner butter consistency. Try not to let the mixture overheat. Store in a lidded glass jar in the fridge. You can swap the almonds for other nuts or seeds.