Spring cleaning and becoming earthed.

Spring is just about sprung and it is just about time to start peeling off the layers. As we let go of the old and make way for the new, the coming cycle brings with it a feeling of ascension and new growth. The freshness and cleansing that comes from the active burst of greenery in these new beginnings places emphasis the need to include more raw and fresh foods into our daily living. Spring is the season of revitalisation and is of many simplistic beauties. 

Seasonal foods to enjoy and why…

Seasonal food…	Healthful benefits…
Cauliflower	Rich in antioxidants called Indoles which are helpful to protect against hormonally-related cancers, as well as assisting with the detoxification of chemical substances from the body. Cauliflowers go well in mild curries and with rice dishes and can be sliced thinly into salads.  Be cautious with too much raw cauliflower if you have an underactive thyroid.
Carrots	Rich in natural B-carotene which is important for maintaining healthy vision and for liver cell protection against alcohol and other damaging environmental chemicals. Eat carrots raw as a snack, grated into sandwiches and lightly steamed at dinner. Be cautious with too much carrot juice as it is quite high in sugar causing a blood-sugar spike.
Cabbage	Rich in glutamine, vitamin C and potent antioxidant glutathione, good for keeping skin youthful and beautiful. Can be helpful for hormonal balance when eaten regularly. Cabbage is an excellent source of glutamine and can assist with the healing of stomach ulcers.
Broccoli	An excellent booster of vitamin C and folic acid for the health blood cells and immune system. Only have organic broccoli, as it tends to be one of the most heavily laden with pesticides.
Kiwi fruits	Rich in enzymes and antioxidants, enhancing digestion to improve the breakdown of food into nutrients. Kiwi fruit is an excellent source of vitamin C and fibre making it is great for cardiovascular disease prevention.
Strawberries	Cleansing and strengthening for the elastic collagen structures of the skin, artery and tendons. Traditionally strawberries have been used to heal problems with the gums, including for the removal of tartar build up and gum diseases.
Oranges	Vitamin C increases the absorption of minerals like iron and calcium from plant based food, this can be beneficial for vegetarians and those choosing to eat a more naturally-based diet. The white fleshy part is rich in bioflavonoids which is potent healers for hemorrhoids.
Apples	Contain antioxidant quercetin which is naturally antihistamine, anti-inflammatory and is healing for the immune system.  Apple seeds contain a substance which converts to the toxin cyanide in the body, for safety avoid having large amounts of apple seeds or remove before use.
Leafy green vegetables	Rich in important magnesium and chlorophyll which are both essential for preventing arthritis and bone and joint problems. Eat 2 cups or more daily for optimal results.

A great way to ‘get your greens in’, is to start off the day with a Green smoothie. A basic recipe is as follows (serves 2):

Blend for 1 minute- 1 ½ medium banana, 1 cup berries, 2 cups cos lettuce, 1 ½ cups fresh filtered water. YUM!

After the long and cold winter, that refreshing sense of revitalisation, rejuvenation and renewal, is just the most beautiful motivator to get us out of the house and into the great outdoors. Oxygenating the body is a major key to good health; and this can be done through exercise and through food. Choose an abundance of brightly coloured seasonal fresh fruits and vegetables and opt for less packaged and processed foods, which lack vital force.

Start to become more ‘earthed’ and spring into action by taking these simple lifestyle measures: 

• Rise early with the sun and take a brisk walk to get the blood flowing 
• Take small breaks during the day, outdoors
• Breathe deeply whilst stretching in the sun
• Take a walk on your lunch break in the local park
• Drink plenty of fresh filtered water
• Spend weekend afternoons in the garden with the family pet
• Eat some fresh raw foods with every meal
• Pick fresh herbs from your garden and sprinkle them on meals
• Make a delicious green smoothie

In this current day and age of technology, we can sometimes forget to reconnect with nature and be thankful for our food source. Ultimately, our connection to, and understanding of food should bring us closer to nature. 

“Our food is in our nature, and our nature is in our food” 

By becoming more aware of the impact our food choices have on the environment, and by choosing to eat organically, we are choosing to take a more holistic approach to foods. 

“Love your foods, love your body, heal-thy world”

For a more personally tailored approach to Natural Nutrition Therapy for Optimal Spring Health Cleansing and Detoxification, contact Know Foods Australia. Nutrition Therapist Jessica St Clair Rogers practices at clinics in Middle park and Brighton. Treat yourself and your health to a Personalised Eating Plan at Know Foods Australia TODAY!! 

Contact Jessica on 0431 039 277 or Visit www.knowfoods.com.au

Food for your mood? Or mood for your food?

Food for your mood? Or mood for your food?

In which ways are you currently choosing your foods?

We often know what we feel like when we are in a certain mood. But, how do we know what foods to choose if we wanted to create a more lasting effect on our mood? Which foods are going to provide us with long term benefits to our health? Or are we simply craving to feel a certain way?

We are naturally very intuitive when it comes to choosing our foods. In this day and age, there is much widespread confusion about what food is ‘good’ for you and what is not. Speaking to many women in the community, it seems that we generally feel bad about food cravings and eating certain foods. The fact is eating should always feel good and we should always love and listen to all of our cravings.

“…Mood is dynamic and interchanging - we can bring ourselves into balance by taking a holistic approach to our eating, by getting to Know foods…”

Let’s look at some factors which can impact our food choices, to understand our body and what it needs from food. We will address: 

1) Why we get cravings and addictions to certain foods

2) How we can support our body in the healthiest way

3) How we can balance our meals for optimal energy and balanced mood

Understanding ourselves and addictions to foods 

When we are stressed out or tired, we tend to choose foods which are quick to provide us with energy to make us feel better instantly. Carbohydrates that are high in sugar and refined flour products may give us a boost of energy in the short term, but will inevitably deplete us of important nutrients, leading to nutritional deficiencies, low energy levels and low mood. 

“Possible signs and symptoms of energy imbalances can include: energy highs and lows throughout the day, tiredness especially after eating, muscle cramping and fatigue, overweight, low muscle mass, poor sleep, insomnia, stress, over-active thoughts, hyperactivity, depression and a variety of other mood disorders.“

One of the main reasons that the  carbohydrate ‘high’ impacts our mood directly, is because when we have these sugary foods, our body releases a substance called tryptophan.

• Trytophan is the amino acid that produces the neurotransmitter, Serotonin – an important happy hormone. Serotonin is the brain chemical that is targeted with most anti-depressant medications. An increase in serotonin means a happier mood and we feel more relaxed. 

So, high sugar foods really do make us feel good and you can probably see how it would be easy to feel quite attracted (and possibly even quite addicted) to these feelings. But, when we wind up feeling more tired and stressed than ever before, it is time to get back in touch with our body and what it really needs for better and lasting health.

“Fresh foods are high in vitality which provides our body with a natural rush of oxygen through the blood stream. This feels energising and refreshing.”

Eating natural whole foods diet, that is - food as close as possible to its most natural state - helps the body to produce everything it needs to feel good. Including some raw foods, like a salad or some fresh cut herbs, with each meal will provide enzymes and vitamins to boost natural feelings of goodness.

A good way of ensuring you have a healthy level of serotonin, without the need for a sugary high, is to balance each meal with:

1. Quality complex carbohydrates – for sustained energy
2. A variety of amino acids  - for balanced mood 

“A lack of complex carbohydrates or amino acids, can lead to an imbalance of the other.”

Specific foods to increase on a regular basis, to promote a happier mood and more energy include: Almonds, sesame seeds, walnuts, chia seeds, guava, apple, pear, cabbage, pawpaw, blueberries, leafy green vegetables, bananas, avocado, goji berries, cacao, whole grains like oats and quinoa, cashews, sunflower seeds and pumpkin seeds.

What am I really craving?

Good quality essential fatty acids are really important for the health of the brain and the nervous system and for most parts of the body. That is, the Omegas, 3, 6 and 9’s. Often when we crave ‘junk foods’, like chips and other fatty foods, it may be because our body is actually in need of some good quality fats. Small handfuls of raw nuts and seeds added to dishes will provide essential fats as well as amino acids and various minerals.

“…Don’t curse your cravings, listen to them…”

The simple key to finding satisfaction and feeling good from foods is pretty straight forward - listen to your body and give it what it needs. This is your eating intuition. Especially, listen to your body when you are craving certain foods. Find out what it is your body really needs and what it is asking for. 

Of course, everyone is individual. There are many nutritional factors which influence the absorption of nutrients and our approaches to foods. This includes food allergies, caffeine, alcohol, chemical substances like pesticides, medications and various lifestyle choices. With an eating plan to suit your specific needs you will find balance with your health, energy and mood. 

“...Love your foods, love your body…”

Treat yourself to a personalised nutrition plan with Jessica St Clair Rogers, Natural Nutrition Therapist.

Jessica St Clair Rogers is currently practicing Nutrition in Middle Park, Melbourne. Jessica provides her clients with an understanding of how easy it is to make small and tasty changes to everyday food choices, to make massive differences to health. By educating her clients in how to know foods for specific health outcomes, her clients approach the road to wellness with confidence and much better long term health. 

Visit www.knowfoods.com.au for more information on how Know Foods Australia can assist you

Contact Jessica on 04310399277 or Email knowfoods@live.com

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