winter 2013
inspiration for whole health, naturally
Gluten-free? A new way of life
Chewing the fat
Important facts you can’t miss
Delicious baking Gluten-free recipes by local experts Jude Blereau and Michelle Sims
For the kids
• fun pilates • nutritious lunchbox ideas
Competition
Win a healthier you! Sustainably printed on plantation paper using the Process Green printing standard
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eVoke ethos
• to take alternative out of the equation and bring a healthier, more natural lifestyle to the mainstream • t o fill a gap in the local market for a natural lifestyle magazine • to inspire and educate • to make a positive difference in people’s lives • t o provide a vehicle for local like-minded businesses to promote their goods and services • t o create a community that shares the same core values and beliefs
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18
contents winter issue
21 4
from the editor
your abode
5
meet our contributors
20
Squeaky clean
22
Winter planting
23
A cosy and cool home
your inspiration
06
12
6
candice suggests…
7
eVoke talks to
your kitchen
8
eVoke philosopher
24
10
eVoke review – the colon
Gluten-free baking recipes
your kids
your body
26
Fun Pilates for kids
12
Ayurveda – the science of life
29
Real healthy lunchbox ideas
14
Is it time for an oil change?
16
The truth about gluten
18
A fitter and healthier you
Reader feedback Dear eVoke
24
I picked up your mag by accident and WOW! So impressed by the quality of information I found in your autumn edition, in particular the work and life article, which gave me some things to think about in my own situation. Please find more stockists for us down in the southern suburbs, can’t wait for the next issue!
Fiona received a beautiful Serenade Organic eye cream for taking the time to write to me.
Fiona from Atwell We love hearing from our readers, so please don’t be shy and email us at chitchat@evokemagazine.com.au for your chance to win some goodies!
14
eVoke magazine / 3
from the editor Hello and welcome to our fourth issue of eVoke. I’m happy to say we have managed to make each issue just that little bit better than the last and this one is no exception. Diana Bressani, Editor
I’m sure many of you have heard about the gluten-free wave sweeping the globe. You all probably know at least one person who can’t eat wheat and associated products. But what you may not have known is that this seemingly innocent little protein affects more than just those who have a pre-disposed sensitivity to it. Tahlia Seinor, brand new eVoke contributor, has written an informative article on page 16 and challenges everyone to give the gluten-free lifestyle a go. I’ve been mostly glutenfree for five months now and can definitely attest to feeling and looking a lot better for it. And gluten-free doesn’t have to mean tasteless and filled with preservatives. Check out the delicious recipes on page 24. Those brownies are on my hitlist! Each issue is only as good as the information on these pages. I would like to welcome several new contributors to the eVoke family and I know you will enjoy their point of view. Also, be sure to utilise our advertiser details, as they too are local businesses passionate about making a difference in peoples lives and would appreciate your support. The kids Pilates article on page 26 is particularly dear to me as not only did I put my amateur photography skills to the test, but my two children happily participated with enthusiasm. Big thanks to Skylar and Jasper. By they way, the 6 exercises are also a great introduction to Pilates for adults too, so make sure to join in with the kids! Love and happiness,
Team Editor Diana Bressani Sub-editor Becky Rowe Graphic Design Karen Smart Lushart Design www.lushartdesign.com.au Printer Scott Print www.scott.com.au
Contact details Publisher/Editor Diana Bressani diana@evokemagazine.com.au 0408 195 094 Advertising enquiries advertising@evokemagazine.com.au
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Please visit our website www.evokemagazine.com.au
eVoke has now been up and running for over a year and it’s time to take it to the next level! We have been improving each issue with plans to continue growing our reader base and magazine content. To help us reach these goals we need the final piece to our puzzle and are looking for a very special person to manage our advertising sales. A solid sales background is required but just as importantly you will also possess the following attributes:
eVoke Magazine is an independent magazine published quarterly by Skylight Australia Pty Ltd
• a mature and positive outlook • ability to identify with eVoke ethics • passion for your work • strong organisational skills • empathy for your clients • self awareness and sense of humour You will be working alongside myself (publisher/editor) with a strong focus on reaching your sales target for each quarterly issue. After-sales service and some sales administration will also be part of the role. This is a part-time position and both hours and salary will be discussed with the successful applicant. Please send a covering letter and CV to diana@evokemagazine.com.au 4 / eVoke magazine
Disclaimer
ACN:153 854 034 PO Box 90, Floreat WA 6014 Opinions represented in eVoke are not necessarily those of the publishers. The publisher will not accept responsibility or any liability for the correctness of information or opinions expressed in the publication. All material submitted is at the owners’ risk and while every care will be taken the publisher does not accept liability for loss or damage.
our contributors
meet our contributors Michelle Sims
Sally Gray
Michelle is a food and well-being expert who inspires countless individuals to have a fabulously hot and healthy body for life. She reaches her online community with her videos and e-newsletter, and leads dynamic online training.
Sally is the founder of Real Healthy Kids, a business committed to improving the health outcomes for children through ‘the right’ nutrition education. Her book Nourishing Your Child empowers parents to create optimal health outcomes for their children.
www.wellnesswithmichelle.com
www.realhealthykids.com
Amanda Gunzburg
Sarah Hopkins
Amanda has been an avid food gardener for over 15 years and established Edible Garden Creations, an organic, edible gardening business that aims to bring the wonderful world of food gardening to a broader sector of the community.
Sarah is a self-confessed ‘health nut’ and is a CHEK qualified holistic lifestyle coach and personal trainer. Passionate about all things health related she shares delicious and nutritious recipes that are grain, dairy and sugar free on her website and blog.
amanda@ediblegardencreations.com.au
www.health-wellbeing.com.au
Neerja Ahuja
Tahlia Seinor
Neerja has been practicing Ayurveda since 2001, specialising in diet and lifestyle management for preventative and therapeutic health and Ayurvedic panchakarma detox treatments. www.ayurveda-awareness.com.au
Chael Hilton Chael has a diverse background of work and life experience. She was the first STOTT PILATES instructor trainer in Australia and started training clients and instructors nearly 12 years ago and has recently started her own business. www.ch-ilates.com.au
Candice Aiken Candice is a blogger, writer, speaker, holistic health coach and co-creator of Co-inside Wellbeing. Candice believes everything happens for a reason, that laughter is the best medicine and love really does make the world go ‘round.
Tahlia is a certified strength and conditioning specialist with a background in Pilates and dance. She is passionate about the human body and it’s capabilities and loves pushing physical boundaries. Facebook ‘Tahlia Seinor Strength Coach’
Sallyanne Bond Sallyanne is the environmental consultant at Capital Build and believes we are living in a defining age at a time where there is a growing awareness to dwindling resources and high energy costs. She has a vision for energy efficient use and environmental sustainability worldwide. www.capitalbuild.com.au
Becky Rowe Becky is a freelance writer with a keen interest in holistic living. She believes in always growing as a person and strives to help others do the same.
www.curtisandcandice.com
eVoke magazine / 5
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6 / eVoke magazine
Be a part of the outside world Many of us spend upwards of 10 hours indoors every day. We sleep inside our warm and cosy homes. We get into climate-controlled cars and drive to work. We spend all day inside an office breathing in filtered air, only to go home at the end of a long day to watch TV, eat our dinner, drift off to sleep and repeat again the very next day. We can often go days, if not weeks having spent no more than an hour a day in fresh air. This can have a damaging effect on our minds, bodies and spirits as we miss out on the many healing benefits the outdoors and nature has to offer us.
Here’s my five top reasons to get out into nature today 1 2 3 4 5
It’s cleansing – the clean, fresh air has an instant cleansing effect as each new breath in signals renewal and each breath out eliminates toxins and aids in letting go. It nourishes the body and soul – according to health expert David Wolfe, the earth is covered with negatively charged electrons that pour into our body the minute we are connected to the earth. When we are disconnected from that natural negative charge from the earth we are subject to oxidation and we develop inflammation. It’s free entertainment – there’s always something free and fun to do in nature. Go for a peaceful bushwalk, swim in the ocean, climb a mountain and take in the view from the top. It’s a great teacher – nature never rushes or pushes. A seedling takes time to evolve into a full grown plant. Spending time in this environmnent can bring a sense of peace to our life when we use this as a model for how we go forward in our days. Make like nature and relax, go with the flow. Boosts your vitamin D levels – by spending time outdoors and immersed in nature, you can safely expose yourself to the life-giving sun to boost your levels of essential vitamin D.
www.curtisandcandice.com
eVoke talks to... Helen Frost is recognised as Australia’s leading nutrition educator and renowned for her passionate, down to earth approach. When you walk out of Helen’s presentations your view on how you feed yourself and your children will have changed forever. She has over 25 years experience in education, health, nutrition, fitness and speaking and specialises in addictions and eating disorders. Having studied nutrition to address her own health, weight and fitness needs Helen is passionate about bringing this important information to people all over the world. www.redhothealth.com.au
Tell us how you’re feeling today? I am feeling very fortunate to be alive and healthy. Describe yourself in 5 words. The voice of health naturally. Is there anything you would change about yourself? Why? My pale skin and freckles so I am not so vulnerable to sun damage. Do you have any bad socially unacceptable habits? Not really. I think I ironed them out over the years but a good fart when no one is around comes close. What is your favourite ‘naughty’ food? Organic dark chocolate. If you could go back in time for just 1 day, which day would you choose? The day I won my first running championship and I realised I could run. What will you be doing in 10 years? Travelling the world with The RedHOT health show inspiring people to love getting healthy and to find their funny bone. Run us through a typical day’s diet. First up I have a glass of natural Apostle spring water with lemon and continue to drink at least 8 glasses of water throughout the day. Breakfast is usually 2 pieces of chopped seasonal fruits, ¼ cup organic rolled oats, a scoop of organic chia seeds, a few walnuts roughly ground, 1 sachet of Juice PLUS+ chocolate complete meal, 1 cup of organic, malt free soy. YUM! Lunch is a mixed salad with eggs or a mix of beans or a smoothie with
berries, baby spinach and or kale, ½ frozen or fresh banana plus Juice PLUS+ chocolate complete meal sachet and organic soy or almond milk, blended. Dinner is similar to lunch with salad and vegetables with vegetable protein or a 3 egg omlette with feta cheese, tomato, mushroom, red onion, baby spinach plus a big salad with home made dressing. During the day I snack on berries and natural yoghurt with a few drops of stevia and a cup of organic cacao plus fruit or natural nuts. My daily supplements are Juice PLUS+ concentrate capsules of 30+ fruits, vegetables and berries to boost nutrient density and emu oil.
An Invitation to Optimal Health at Any Age At Cambridge Health Centre your health problem is our main concern. Just like every person is different so is every Health Practitioner… Ongoing immune problems, chronic diseases, migraines, low energy, inflammation, depression, lack of concentration, impossible to control weight, erratic moods, bloating, indigestion, IBS, hormonal imbalances, infertility and many more conditions many people are suffering from can have a range of reasons but almost always can be improved.
What do you consider the most important factor for maintaining mental wellbeing? Live food nutrition and an attitude of gratitude.
Call Cambridge Health Centre on 08 6380 2643 now for a personalised analysis and treatment plan and regain that overall wellness feeling again.
Do you have a beauty secret or beauty treatment you can’t live without? Juice PLUS+ capsules for inside skin protection with lots of water and nutrient dense foods to feed the skin, along with face exercises to remind the muscles and skin not to get slack.
We offer a detailed health analysis, diet history, BIA as well as variety of test like Imupro300, Allergy Panels, and Saliva testing.
Share with us a defining moment in your life? When I read Psycho-Cybernetics by Maxwell Maltz and realised my thoughts were all powerful and I had a choice. What evokes inspiration in you? Positive, caring and genuine people making a difference.
Check our website for details: www.cambridgehealth.com.au
42 McCourt Street, West Leederville WA 6007
08 6380 2643 ABN: 6615872021
your inspiration
My dollar ninety-nine-ers Money cannot buy style or class. This was certainly true of my dress sense as a child. My mother used to despair at my acute lack of being able to make anything match. Until... One Saturday at the shopping centre with my dad, I saw the most fabulous outfit and I had to have it! My very first must have buy. What was more, it was in the sale bin out the front of the shop. Didn’t they realise that they had made a mistake? How was it possible for such a fabulous outfit to be put on sale? Needless to say I had to buy it before they realised that it was all a terrible mix up. First of all though, we had to rummage through the pile to find the right sizes. Yes, sizes. You see there
eVoke Philosopher
were two parts to this outfit – a top and a bottom that matched. Yes, matched! The sign above the sale bin announced that the entire outfit would set me back a whole $1.99. Oh my gosh! I had a two dollar note in my pocket. This truly was serendipity. I had the bargain of the century and couldn’t wait to get home to put it on. My mum was quite surprised with my purchase. Honestly, I think she wished she had been there to buy a set for herself, as she was astounded at the bargain price of $1.99 and of course, how stylish I looked. Every time I wore them someone would comment that I had my “dollar ninety-nine-ers” on. My family seemed to love them as much as I did. I paraded about in my
matching black and white Hawaiian print shorts and top for about a week until I realised that I was being limited by wearing them together. Why not mix and match them with other items from my wardrobe? One of my favourite combinations was to wear my dollar ninety-nine-er shorts over my bathers, which were a lovely vibrant red, white and blue swirly design with stars. Which, as you can imagine, looked amazing with the black and white Hawaiian print shorts. The dollar ninety-nine-ers were famous in our house. Whatever they were worn with, they were worn with pride and usually with a complete disregard for rules of fashion. Whatever they might be.
Chiropractic and your immune system Chiropractic patients have a 200% greater immune-competence than people who have not received chiropractic care.1 • Heading into winter make sure your immune system is working at its best. • Your brain and nervous system control and co-ordinate your immune system. • How well are your spine and nervous system working? • Call to book an examination at your local nervana chiropractic.
Kalamunda 9293 2999 Palmyra
9319 2552
Yokine
9201 2330
Warwick
9447 4990
Kelmscott 6396 5000 Coming Soon
Nervana Applecross
Reference 1. Ronald Pero, Ph.D., Chief of cancer prevention at New York’s Preventative Medicine Institute.
8 / eVoke magazine
Locations
www.nervana.com.au
your inspiration
See how easy it is to eat your way to great health by incorporating the following vitamins into your daily meals today. Vitamin A to support the immune system. Found in apricots, carrots, green leafy vegetables, mint, spinach and sweet potato. Vitamin B1 to overcome fatigue and boost concentration. Found in asparagus, brewer’s yeast, legumes, nuts, spirulina and whole grains.
Vitamin B2 to relieve eye fatigue and headaches. Found in almonds, asparagus, avocados, barley grass, beans, broccoli, currants and sprouts. Vitamin B3 for digestive issues. Found in almonds, legumes, sunflower seeds and yeast. Vitamin B6 to treat depression and mood regulation. Found in avocado, bananas, carrots, lentils, oatmeal and walnuts.
Vitamin C for increasing iron levels. Found in aloe vera juice, blackcurrants, broccoli, brussel sprouts, citrus fruit, guava, parsley, pawpaw and tomatoes. Vitamin E for healthy hair and healthy skin. Found in plant and nut oils, almonds, hazelnuts, sunflowers and wheatgerm.
Sources: The Nutrient Bible, 8th Edition – Henry Osiecki Wardlaw’s Perspective in Nutrition, 8th Edition – Bredbenner, Moe, Beshgetoor & Berning
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eVoke review
- the colon
An eVoke team member bravely volunteered to step outside their comfort zone for this issue’s review.
Colonic irrigation, colon hydrotherapy or simply, colonics. However it is referred to it immediately brought to mind several preconceptions, none of them attractive. Hocus pocus? Quackery? Crazy people sticking things up their bottoms?! I decided to investigate. Colonics has been around for a very long time. There was a time when western medicine was very focused on efficient bowel evacuation using ‘irrigation’ methods. But the last 50 years has seen a shift to ingested substances, such as fibre drinks and pharmaceuticals in the form of laxatives. My reading tells me that laxatives will only assist in emptying the last 30 centimetres of our 1.5 metre long colon. Inefficient bowel function and poor diet can cause the remaining 1.2 metres to become coated in a toxic sludge consisting of residual waste and undesirable bacteria. These can be responsible for a range of ailments including bad breath, body odour, fatigue, indigestion, chronic headaches and bowel cancer, to name but a few. Having suffered cramping, constipation and bloating for some time, as well as
some of the symptoms listed above, I was spending way too much time in the smallest room of the house. I was both curious and nervous about trying colonics. There are two methods available. One is a ‘closed’ system, performed by a colonic hydrotherapist (who may also be a naturopath or nurse). This is a very passive technique as the hydrotherapist controls the filling and emptying of the colon with filtered water. They will also provide feedback on the waste matter that is flushed out during the treatment. This method is especially good for people with any mobility issues. The ‘open’ system is a more active technique whereby the hydrotherapist prepares the treatment area, explains the process and discreetly checks on your progress during what is basically a self-administered procedure. It is less invasive but requires a certain degree of agility and lacks the commentary of the ‘closed’ system. I have spoken to devotees of both methods, choosing is really a matter of individual preference; colonic fans often try both in order to decide which feels more comfortable for them personally.
I had three colonic treatments at Calma Colonics on Cambridge (www.calmacolonics.com.au), which uses the ‘open’ Lower Bottom Bowel Evacuation (LIBBE) system. Having researched the cons of colonics I was prepared to replenish electrolytes and the ‘good’ bacteria that would be flushed out of my body along with the afore-mentioned toxic sludge. To serve this purpose the ladies at Calma provide an electrolyte drink, an Inner Health probiotic capsule, a Yakult drink and a hydrating herbal infusion. Sitting on the couch consuming these post treatment whilst chatting with Diane and Carla, I felt more like I had dropped in on a social visit than to have my bowel ‘evacuated’! I felt quite invigorated and, ridiculous as it may sound, I also felt very clean and I was undoubtedly lighter – half a kilo in fact – after each session. More importantly my symptoms disappeared, most noticeably the constipation and bloating. I don’t know if I will have colonics again. I certainly don’t feel the need now that I am symptom-free. I would, however, recommend it to anyone suffering symptoms such as mine.
eVoke Directory Are you tired of being sick and tired? Do you suffer from bloating, constipation, headache, weight problems, lack of energy, skin problems, lack of emotional and mental clarity, insomnia or joint pain.
YOU MAY HAVE A TOXIC BOWEL Experience the health benefits of COLON HYDROTHERAPY – an internal gentle bowel cleansing treatment.
STERILE CLOSED SYSTEM • NO MESS OR ODOUR
Try Colon Hydrotherapy – your body will thank you for it!
Take that first step towards increasing your energy and vitality. Start a full detox program with urBodi Detox Clinic combining nutritional advice and colonic hydrotherapy. Services include: Colonic Hydrotherapy, Nutritional Consultation, Detox and Weight Loss Manuals, health checks, Weigh in’s and treatment plans. For further information contact Melinda Atha on 0415 146 395 or email info@urbodi.co.au / www.urbodi.com
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Hillview Colon Care Health Centre: www.hillviewhealth.com.au 10 / eVoke magazine
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your body
Ayurveda the science of life Neerja Ahuja takes us on a journey to the origin of modern medical practices and enlightens us on how it is still relevant today.
Ayurveda is derived from the two root words ayu and veda. Ayu means lifespan, longevity and veda means science. So Ayurveda means the science of life, lifespan and longevity. Ayurveda is not just another modality of healing but a complete healthcare science. Originating more than 40,000 years ago in an oral tradition (from teacher to pupil) and in written form some 5,000 years ago, Ayurveda can be regarded as the parent of all forms of healthcare. Its influence can be seen on Greek medicine and Hippocratic tradition, from where western allopathic medicine originated. The World Health Organisation (WHO) recognizes Ayurveda as the world’s most ancient, scientific, holistic, complete, natural system of healthcare. Why has this ancient paradigm withstood the test of time and continued to this day to be a successful approach to healthcare? The first and foremost reason is that it is based on principles which are as old as life itself and are intimately connected to the way in which nature functions everywhere in creation. There are a few basic concepts that define Ayurveda as a unique and complete science of life. • Ayurveda recognises that much of life is non-physical and cannot be studied objectively. Therefore, Ayurveda incorporates a more subjective or intuitive approach to gaining knowledge – in addition to 12 / eVoke magazine
objective means. According to Ayurveda, the disease is not rooted in the physiology, but in the consciousness itself. So we need to look at not only the disease, but also who is the person with that disease, what is the overall context of this person’s life – physiology, psychology, socio-ecological factors and spiritual factors are all important considerations in development of disease and in healing. This approach to health is truly multidimensional. • Ayurveda recognises that the whole universe is made up of fundamental building blocks,
called mahabhutas or cosmic elements. They are the underlying intelligences that give rise to the five elements commonly known as space, air, fire, water and earth. These elements are the basic building blocks of nature which are responsible for all physical existence. Their coordinated interaction controls all the functions in creation. One of the most powerful conceptual tools in Ayurveda is the three dosha theory. This theory explains how the five elements which make up physical creation, dynamically combine to control all processes within the human physiology. These three doshas are called vata, pitta and kapha.
your body
Vata is a combination of space and air elements. These elements give the vata person characteristics of thin, lightbone build, dry hair, skin and nails. Vata people can catch on to ideas quickly but can also forget easily. They are prone to worry and mood swings, hate the cold and love the sun. They tire easily with little effort. They don’t like routine; love to travel and love constant change. Vata is the principle governing all motion or movement, directing nerve impulses, circulation, respiration and elimination.
Pitta personality Pitta is mainly fire element, with a little water and air. Pitta people are medium, athletic build, with blonde, red or prematurely grey hair; fair or freckled in complexion, with penetrating eyes and direct in speech. They are confident, courageous, aggressive, intelligent, insightful and ambitious leaders and organisers. They have a tendency to anger easily and be overly critical. They are tired by excessive heat and hate to miss a meal, especially lunch. They love spicy, oily food or ice cream and love to spend on luxuries. Pitta controls all transforming processes. This dosha governs metabolism, e.g. the transformation of foods into nutrients; all hormones and enzymes. Pitta is also responsible for metabolism in the organ and tissue systems.
One of the most powerful conceptual tools in Ayurveda is the three dosha theory. This theory explains how the five elements which make up physical creation, dynamically combine to control all processes within the human physiology.
Kapha personality Kapha dosha is a combination of water and earth element. Kapha people have a powerful build, heavy features and lustrous hair. They are tolerant, compassionate, loyal and calm and have good long-term memory. They are reliable workers. They enjoy their food, especially sweet, sticky, creamy varieties and all types of comforts. They love their own nest. Kapha is responsible for cohesion, growth, liquefaction and protection. The mucousal lining of the stomach and the cerebral-spinal fluid that protects the brain and spinal column are examples of kapha. Biological individuality is a unique tool that Ayurveda has to offer modern health care. Prakruti (constitutional type or biological individuality) recognises that no two people are exactly the same. Each human is born with a unique combination of the three doshas. This natural balance is responsible for the physical, mental and emotional differences among people. By identifying and maintaining an
individual’s prakruti, Ayurveda can help each person create his or her own state of ideal health. Ayurveda recognises the very intimate relationship between the individual and all aspects of his or her environment and is a complete approach to living. According to Ayurveda, our diet, lifestyle, psychosocial, emotional issues as well as environment make a difference to our health. If we can recognise and respond to environmental changes, we will be better able to maintain a functional homeostasis, an ideal equilibrium of the doshas within our bodies. When we know our prakruti or unique body type, these potential imbalances can be easily avoided by making appropriate changes in our diet and lifestyle. Neerja Ahuja owns Ayurveda Awareness where she offers lifestyle management for preventative and therapeutic health and Ayurvedic panchakarma detox treatments. www.ayurveda-awareness.com.au
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eVoke magazine / 13
your body
Is it time for an oil change? Michelle Sims blows the lid off the fat-free craze.
It amazes me that there is still a common view out there that fat is the enemy to your weight and to eat low fat is equal to being healthy. Fats have taken a bad rap over the years and have been consistently blamed for growing waistlines. The fact is we need them – in moderate amounts. The fat-free craze only saw our nation get bigger and disease continue to rise. Not all fats are worthy of praise however. There are the good fats that are highly nutritious and some that are damaging to the body. But before we get to which fats are important and which fats to avoid, lets have a look at why they are so important. We need fats to assist in the transport and absorption of vitamins and some antioxidants. They are needed for a strong immune system, protection of organs, hormone production, healthy joints, keeping the nervous system healthy, stable heart rhythms, reducing inflammation and most importantly, they are vital to healthy brain function. Contrary to popular belief, the right fats can boost your metabolism, which means they can actually help you lose weight. Not so good fats include most saturated fats and partially hydrogenated fats which all contribute to heart disease, high cholesterol, diabetes and excess weight. It is the partially hydrogenated fats and oils, also know as trans fats, which are especially damaging to your health. These have been altered through processing in order to alter the fat molecules allowing the fats to have a much longer shelf life. Unfortunately that doesn’t equate to your youthfulness being preserved. 14 / eVoke magazine
Trans fats are harmful to your liver and kidneys. They have been shown to cause inflammation in the body, cause stagnation in your bowels and they can actually speed up the aging process. These bad fats can be found in margarine, some cooking sprays, shortening and many vegetable, canola and corn oils. All of which can be found in most fast foods, baked goods and processed foods. The good fats, or unsaturated fats, tend to be found mainly in plant-based foods such as vegetables, some fruits, nuts and many types of seeds. These good oils can also be found in seafood. There are no exact recommendations for how much fat to include in your daily consumption, but it is encouraged to consider getting anywhere between 15 to 30 per cent of your calories from fats in a single day. How much is dependent on a few factors, such as how active your lifestyle is, your age, your health goals and so forth. I personally don’t like to get caught up in numbers when it comes to diet and counting fats, as this tends to prove overwhelming and stressful for the average person, especially for multitasking, busy working mums.
Here is what a day’s worth of healthy fats might look like: • 1 free-range egg at breakfast • 1 tablespoon of chia seeds or flax oil for your omega 3s in a smoothie • 1⁄2 an avocado in a salad • 2 teaspoons of olive oil in a salad dressing • a few almonds with a snack of fruit or vegetables • a serve of fish at dinner This would be most suitable for a moderately active person aiming for optimum health and a healthy weight. If you are trying to gain or lose a specific amount of weight, I do recommend you consult with a medical professional, such as a physician or registered dietitian, to determine an appropriate daily caloric intake for your body type and needs.
Contrary to popular belief, the right fats can boost your metabolism, which means they can actually help you lose weight. Not so good fats include most saturated fats and partially hydrogenated fats which all contribute to heart disease, high cholesterol, diabetes and excess weight.
your body
Meanwhile, consider including a moderate amount of the following easy to find foods for a serve of healthy fats:
• olives and olive oil
• avocado
• açaı´ berry
• wild caught seafood
• flaxseed and flax oil
• grass-fed meats
• organic sunflower oil
• organic free-range eggs
• grape seed oil
• nuts such as walnuts, almonds, cashews
• fresh young coconuts
• sesame, sunflower, pepita or chia seeds
• hempseed and hemp oil
• coconut oil (although a saturated fat, this one is very beneficial and is good for the heart)
Tips on cooking with fats Some cooking oils are not so good for health due to free radicals created when exposed to high heat. The best oils for cooking are ones that are stable when heated at high temperatures. Try using grape seed oil or coconut oil. Michelle Sims runs BodyBliss Coaching and food workshops through her business Wellness with Michelle. www.wellnesswithmichelle.com
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eVoke magazine / 15
your body
The truth about gluten Tahlia Seinor shares her knowledge of gluten and its affect on our lives.
Current research indicates that chemical products utilised in our food are the driving factors associated with an increase in stress related illnesses. How then do we use our diet to assist in managing this stress? The answers lie in the investigation of the ‘glutenfree diet’. I cannot stress enough the importance of reading the information published on this topic and guarantee it will change even the most sceptical opinions and beliefs.
What is gluten?
Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Your average gluten intake will come from these foods but it will also come from spelt and oats. Oats by nature are supposed to be free from gluten but as they are transported in trucks that also carry wheat they become cross-contaminated. References:
Why should you eliminate gluten from your diet?
Wheat was first introduced to Europe during the middle ages and over the years has dramatically changed through genetic modification. Through the creation of different strains, the Australian and American wheat have much higher gluten content. This ‘super-gluten’ was introduced into our agricultural food supply to create fluffy breads and soft bagels and has now infected all wheat strains worldwide. Even though you may not be gluten intolerant, it is a difficult protein for our bodies to process and you may want to consider reducing your gluten intake, or even avoiding it altogether. Gluten has been associated with isolated links to over 55 named diseases. These include but are not
Kalish, D.C. Your Guide to Healthy Hormones. 2005 Poloquin, C. What you must know about Gluten. 2010 (1)1 Poloquin, C. Top 12 reasons gluten, if sensitive to it, should be eliminated. 2010 (4)1-4
16 / eVoke magazine
limited to, cancer, chronic fatigue, osteoporosis, digestive distress, anaemia, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric and neurological diseases such as schizophrenia, dementia, anxiety, depression, migraines, epilepsy, and neuropathy (nerve damage).
Important reasons why you should eliminate all gluten from your diet Affects brain function
To those of us who may be sensitive, gluten deposits a type of plaque that covers and inflames the brain interfering with accurate communication between cells. This is due to the specific glutamate content overexciting the cells resulting in their damage or death which also helps to explain gluten’s association with seizures, dementia and migraines. Causes malabsorption syndrome Gluten can destroy villi on the lining of the small intestine and with them the
your body
ability to absorb nutrients, which leads to chronic nutritional deficiencies and uncomfortable intestinal symptoms such as bloating, diarrhoea and constipation. Other side effects include fatigue, depression, moodiness and anxiety.
diet is just because a product is labelled gluten-free doesn’t necessarily make it healthy for you. A lot of gluten-free products are heavily processed and laden with preservatives. So choose your gluten-free products with care and consideration.
Aggravates menopausal symptoms
• Eliminate ALL processed foods.
A strong relationship has been established between gluten sensitivity and the hormones progesterone and oestrogen. As a female’s sex hormones drop, the resulting hormone imbalance is worsened by over consumption of gluten. The adrenal glands respond to the stress of unstable blood sugar by increasing cortisol levels. This causes increased body fat, fatigue and unstable moods.
• Eat high quality protein from whole foods sources such as wild and grass-fed meats, as well as nuts and seeds.
How to successfully remove gluten from your life Many people may be sceptical about going completely gluten-free because of the amount of food products you need to eliminate from your diet. The most important thing to remember before embarking on a gluten-free
• Avoid ALL wheat products: wheat, rye, barley, yeast, farina, semolina, spelt, bulgur, couscous and malt.
• Eat a wide variety of vegetables, especially leafy greens. • Be very careful of sauces, condiments and spices because even though items may not appear to contain gluten in their ingredients, gluten is often used as a stabilising agent. • Be careful of being exposed to gluten in strange places such is in medications, postage-stamp glue, chewing gum and cosmetics, such as lipstick. If you eliminate gluten from your diet for four weeks, I believe that you will feel 110% better, with stable moods and higher energy levels. I would love to hear about your results should you take up this four-week challenge and encourage you on this first step to a healthier lifestyle. *It is recommended you get tested for gluten sensitivity before embarking on a gluten-free diet.
Tahlia Seinor is a strength and conditioning coach at Shredded in Floreat. Contact her at tahliaseinor@gmail.com or facebook.com/TahliaSeinorStrengthCoach
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eVoke magazine / 17
your body
A fitter and healthier you? Sarah Hopkins answers questions about how you can achieve your personal health goals and change your life for the better.
I think it’s fair to say that at one time or another most of us have wanted to improve our health. The motivation might be as simple as unwanted weight gain or a more serious health concern. There are many options for the next step in this process: doctor, dietician, naturopath, nutritionist, personal trainer, plastic surgeon, Google, Amazon, the list goes on. Unfortunately, in many instances someone’s health issue cannot be treated with a singular protocol or approach. How many times have you heard of someone who lost a lot of weight only to regain it all back? Or someone who experienced temporary success with a health issue only to have it re-appear later? By treating only part of the person, the results are often incomplete and short term. If you address a weight loss client at the physical level, without addressing the mental and emotional components, the weight can come back. Similarly, if you address gastrointestinal problems with food and supplements without looking at stress management, symptoms can return and in some cases become worse. When it comes to our own personal health, I think we all have a part inside of ourselves that intuitively knows what needs to be done to heal. My experience in working with clients is that commonly the client has a “gut feeling” about what they think is at the root of their health issue. They may not know the exact steps to solving that problem and this is where a health coach comes into the equation. 18 / eVoke magazine
What is a health coach? Integrating long-term strategies, health coaching uses a model that empowers the client to take responsibility for their own health and determine the level of commitment they are comfortable with. The benefit of working with a health coach is that the experience is tailored to the individual. The role of a health coach is that of empowerment, support and guidance towards the specific health goal. The coach will help you to identify what the objective is and how to best achieve it.
Who should use a health coach? The advantage of health coaching is that it is complementary to all other protocols, medical or otherwise. Health coaching looks at the whole person in relation to their physical, emotional, spiritual and mental needs and utilises nutrition and lifestyle to address the areas most likely to reap the greatest long-term reward. A health coach is perfect for anyone who is interested in creating authentic long-term health.
What will I achieve? Outcomes from committed clients are nothing short of exceptional. In my personal experience I have seen significant long-term weight loss, improved digestion, increased energy levels, hair re-growth, improved sleep, decreased stress and regulation of hormones to name just a few. A successful client will acknowledge that their program delivered a new lifestyle rather than a temporary program to follow. The client is responsible for the changes that occur and is empowered by their knowledge and understanding of how to manage this long term.
How will I achieve this? Truly effective health coaching works with the whole person so it differs from other health care options, which often focus exclusively on one area. Most clients make lifestyle changes which can include nutrition, movement, thoughts, sleep patterns and breathing to name a few. This approach is tailored to the individual; with nutrition it is not just about what you are eating but also about when and in what environment. Healthy movement can sometimes mean moving less, I have had many clients that have achieved weight loss goals by reducing the amount of punishing exercise that they were performing and allowing their body to return to a healthy energy balance.
your body
Win!
CHE lifest K holi valuyle packstic ed a t $66age 0
Qualifications to look for A health coach should ideally possess qualifications related to nutrition and lifestyle. Holistic lifestyle coaches, clinical nutritionists and personal trainers are some of the more common qualifications but perhaps the most important quality to look for in a prospective practitioner is radiant health. Paul Chek, founder of the CHEK institute and one of the world’s leading figures and visionaries in the health, wellness and fitness industry, emphasises the importance for his students to practice what they preach. In order to teach health, one must first experience this health personally.
How much will it cost? A good health coach will cost approximately $100 per hour. Successful programs can be achieved weekly, fortnightly or monthly depending on the needs of the individual.
Are you ready to take responsibility for your health and wellbeing? To be held accountable for your actions? Willing to commit to a lifestyle change? If so, this is your chance to take the first step! Sarah is offering one lucky eVoke reader the opportunity to win a CHEK holistic lifestyle coaching package with her. This amazing prize is valued at over $660 and includes six, one-hour sessions each fortnight over a three month period.
Competition details 1. Email us at chitchat@evokemagazine, with CHEK holistic coaching competition entered in the subject line, giving us three reasons why you believe yourself to be the perfect candidate for this holistic lifestyle coaching package. 2. Attach a current photo of yourself. 3. You must be available for coaching throughout July, August and September 2013. This is an awesome opportunity, share it with your friends and enter today! We will follow the winner’s progress on facebook, offering loads of encouragement and support along the way. As well as printing a follow-up story in the Spring issue of eVoke. Good luck! Sarah Hopkins is a CHEK qualified holisitic lifestyle coach in Perth. www.health-wellbeing.com.au
STOTT PILATES® photography© Merrithew Corporation
CH-ilates is in Perth! Want to train with the best? CH-ilates has over 12 years experience training instructors and clients to reach their potential. Teaching a wide variety, from rehabilitation to sports specific conditioning. For information and bookings contact Chael Hilton at info@ch-ilates.com.au or visit www.ch-ilates.com.au
your abode
Squeaky clean By Becky Rowe
A clean home is a happy home. We clean our living spaces to get rid of all those nasty things that could damage our health so it may come as a surprise that many household cleaners contain harmful ingredients. They can cause a host of medical problems including asthma, allergies, skin conditions and hormone disruption. When products bear labels saying DANGER, WARNING or POISON, it is a pretty good indicator that they are not great for our health. However, sometimes we need to dig a little bit deeper. Checking food labels has almost become commonplace, but it is also important to look closely at the ingredients in household cleaning products.
Here are just a few of the harmful chemicals to steer clear from: • Ammonia irritates eyes, skin and respiratory system.
• Chlorine bleach triggers asthma and causes the same problems as ammonia; when the two mix they can form a highly toxic gas. • Phthalates (pronounced thal-ates) are used in synthetic fragrances. They may disrupt thyroid function and damage the skin, lungs, kidneys, liver and reproductive system. • Triclosan kills good bacteria along with the bad. It has been linked to thyroid dysfunction and liver damage. • Glycol ethers (such as 2-Butoxyethanol or EGBE) may cause asthma, eczema and reproductive problems. The list goes on and on. While you can certainly read through every label, there is an easier way to avoid harmful household cleaning agents.
Cleaning products made with safe, natural ingredients also help our environment. Toxic cleaning chemicals sent down the drain can build up as water pollution. Using safe biodegradable products reduces your impact on our precious natural environment. 20 / eVoke magazine
your abode
Make the switch Switching to all-natural cleaning products provides a multitude of benefits to our health, home and planet. These cleaning solutions don’t contain toxic ingredients so they are friendly to skin. Sufferers of allergies and asthma can find relief, as the level of indoor air pollution will be greatly reduced. Laundry powders that contain harmful chemicals commonly cause skin allergies. Using natural laundry detergent can help greatly, plus the more gentle clean makes clothes last longer. Perhaps most importantly, natural cleaners are safe around babies and children. It is every parent’s worst nightmare to have the kids get into the cleaning cupboard. You could lock up the doors and rely on safety caps, but why not bypass the issue entirely? Prevention is miles better than a call to the poisons line. Maintain your furniture by ditching the harsh chemicals that can cause permanent marks if left on too long. Green cleaning products are less damaging to surfaces in your house but still leave a lovely finish. Consider natural wood polishes that contain little more than orange oil; these won’t strip the wood of your favourite table. You have probably experienced the strong “clean” smell and accompanying dizziness left in the wake of ordinary products. That smell can drive you out of the house. In lieu of synthetic fragrances made with dangerous phthalates, natural cleaners often contain natural scents and essential oils. These smell heavenly, so you can enjoy being inside your beautifully clean home. Cleaning products made with safe, natural ingredients also help our environment. Toxic cleaning chemicals sent down the drain can build up as water pollution. Using safe biodegradable products reduces your impact on our precious natural environment. If you are an animal lover, you will know how difficult it can be to determine which companies test on animals. Another advantage of natural cleaning products is that most are specifically animal-friendly. It is nice to know that no furry critters have been harmed for us to have a clean floor. Last but certainly not least, green cleaners are economical. They are usually made from inexpensive, natural ingredients. Some of these products may seem more expensive at first glance, but they are often very concentrated so a little will go a long way.
The natural alternative Now we have seen the harmful effects of toxic ingredients and the advantages of natural products. It seems only logical to move away from chemical cleaning products and towards the growing market of safe, natural alternatives. It is not necessary to throw out every cleaning product you have. You might consider a little clean out – if only to throw out that tile grime cleaner you have not used in five years – but switching can be a gradual move. Next time you run out of dishwashing liquid, simply replace it with a natural product. Before you know it, those harmful household cleaners will be history. Many natural cleaning products are appearing on supermarket shelves, but all are not created equal. Don’t be fooled by brands that imitate natural products but actually contain harmful chemicals; always check the ingredients. Some trustworthy brands include: EnivroClean, eco Store and Seventh Generation. If you are extra thrifty, jump online and check out some recipes for natural cleaning products. You can make your own multi-purpose products using simple ingredients like vinegar, lemon and baking soda.
Easy ways to create a health retreat in your own home Create a gorgeous ambience in your living room by popping on chill out music, burning divine smelling soy candles, uplifting incense and even consider a Himalayan crystal salt lamp for the amazing health benefits and gorgeous amber glow it produces. Invest in a juicer or blender and enjoy a weekend of squeaky-clean eating with green juices, organic raw salads and cleansing smoothies to nourish the mind and body. Bring the outdoors inside and surround yourself with nature with lush green plants. Turn a spare room or unused space into a ‘zen zone’ – use this for yoga, meditation or simply turn into a calming place to read a life-changing book. Piles of comfy cushions and blankets are optional but definitely recommended. Raid your bathroom cupboards. Use the clay face mask you bought with good intentions, give yourself an all over body and hair treatment with extra virgin coconut oil. Leave on for an hour or so, put your feet up and relax until you rinse off in a warm bath. When you come out, dab on some organic uplifting essential oils like peppermint or citrus. eVoke magazine / 21
your abode
Winter planting Amanda Gunzburg believes winter is a fabulous growing season in Perth, with cooler days, lots of winter sunshine and less bugs.
Try planting some of the following from the brassica family: • Rocket • Kohl rabi • Cabbage
If you find you have lots of white butterflies hovering around your brassicas, check the underside of the leaves for tiny white eggs. These are the very beginnings of the pupae stage and if you don’t get rid of them, you will end up with green caterpillars gnawing away at all the soft, young leaf growth and eventually into the heart of the flowering part.
• Broccoli
• Brush these off gently with your fingers
• Cauliflower
• Try companion planting with dill to deter pests
• Brussel sprouts • Kale
Brassicas are heavy feeders so make sure to: • Use a good, rich organic soil medium • Enrich existing soil with compost and animal manures such as cow and/or sheep • Mulch around mature seedlings • Keep plants well watered
Watch out for: • White cabbage moth/butterfly • Aphids 22 / eVoke magazine
• Half egg shells on sticks can confuse the butterfly into thinking another butterfly is laying its eggs • Rig up some exclusion netting • As a last resort, try spraying Eco Neem which is naturally derived from the neem tree and will suffocate eggs, caterpillers and larvae • Treat with diatomaceous earth (for more information on this product visit www.greenlifesoil.com.au) Aphids will sometimes infest particular members of the brassica family and seem to have a penchant for brussel sprouts – all the kids are screaming ‘Yay, we don’t have to eat our brussel sprouts!’. However, they haven’t tried your beautiful home grown ones yet… • Don’t over fertilise as aphids like soft, sappy growth that is caused by over fertilisation or stormy weather (which can increase nitrogen levels in the soil)
• Aphids can spread plant virus diseases that cannot be cured so don’t ignore them if they reach plague proportions • Keep weeds away from your vegie patch area – they are a perfect breeding ground for aphids • Put your hose on a jet stream and spray them away, the ladybugs should be able to cope with the rest • Simply wash off with a soapy sponge (use a low toxic biodegradable dishwashing liquid) • If aphid attack is very severe try an Eco Oil or Eco Neem product, both certified organic and readily available on the market or make up your own white oil (there are plenty of recipes for this online) • Remember even organic products will kill your good garden helpers like lacewings and ladybugs so use only when necessary For a comprehensive list on what to plant now in your Perth vegie patch, visit the Gardening Australia website and refer to the vege guide link http://www.abc.net.au/gardening/ vegieguide/. Amanda Gunzburg owns Edible Garden Creations and is passionate about food gardening. amanda@ediblegardencreations.com.au
your abode
A cosy and cool home Sallyanne Bond gives us the low down on insulation.
Some of you may be surprised to learn the best fix to reduce the heating and cooling costs of a house is the right insulation. Properly insulating a home can use about 40 per cent less energy than poor insulation. It will pay for itself in five to six years. The type of insulation used to maximise energy efficiency will be dependent on the design of the house, how it is constructed and where you live.
The technical bit To compare products, you need to know their R values, which is the measure of resistance to heat flow. The greater the R value, the higher the level of insulation. Here’s a quick overview of what is available on the market • Shiny foils are reflective insulation that consist of layers of foil with air sandwiched in between. Principally they act as the first line of defence in the roof. This makes sense as it is the hottest part of the house, reducing radiant heat up to 95 per cent. • Green insulation is an Australian made newcomer on the market and yes it is green; a patented coating that prevents oxidation and maintains performance. www.greeninsulation.com.au • Batts and blankets are widely available, made of everything from fibreglass or rockwool (volcanic rock melted and spun into fine fibres) to polystyrene boards and loose-fill insulation made from wool or nylon fibres or from cellulose (pulverised waste paper). • Bulk insulation works by trapping still air in layers or cells as air is a pretty good insulator. Tontine produces a very environmentally friendly type with no chemical or toxins, which gets a good tick for a healthy house. http://www.tontineinsulation.com.au
How much is enough? Generally the more R values for a given thickness, the more expensive the product. You do need to factor in that loose fill settles over time reducing the R value. The extra cost is small in the grand scheme of your build, but a wise investment considering energy prices will continue to rise well above inflation for the foreseeable future. It’s always wise to have insulation installed professionally to ensure safe installation around electric/hot features and to eliminate gaps in its coverage, making it worth your investment. Sallyanne Bond is the environmental consultant at Capital Build. www.capitalbuild.com.au
Properly insulating a home can use about 40 per cent less energy than poor insulation. It will pay for itself in five to six years. The type of insulation used to maximise energy efficiency will be dependent on the design of the house, how it is constructed and where you live. eVoke magazine / 23
your kitchen
Gluten-free baking recipes Jude Blereau, is considered a whole and natural foods expert who has been involved with the organic and wholefood industries for over 20 years. She has just released her fourth cookbook called Wholefood Baking.
Classic gluten-free muffins, egg and dairy free If you want a fluffier result, using an egg replacer will do the best job. As there is no butter in these muffins, you may find you’ll need to use slightly more milk than usual to make up for the water in the butter. Ingredients • 1 teaspoon ground chia seeds • 400 g (14 oz) fruit (weighed whole), prepared Dry mix • 200 g (7 oz/11⁄4 cups) brown rice flour • 30 g (1 oz/1⁄4 cup) quinoa flour • 30 g (1 oz/1⁄4 cup) true arrowroot • 25 g (1 oz/1⁄4 cup) desiccated coconut • 21⁄2 teaspoons baking powder • 75 g (21⁄2 oz/1⁄2 cup) rapadura sugar Wet mix • 125 ml (4 fl oz/1⁄2 cup) rice milk • 125 ml (4 fl oz/1⁄2 cup) coconut milk • 1 teaspoon natural vanilla extract • 2 teaspoons apple cider vinegar • 80 ml (21⁄2 fl oz/1⁄3 cup) macadamia nut or almond oil Preheat the oven to 180°C (350°F/ Gas 4). Place paper cases into a 12-hole muffin tin. Have your topping prepared and ready. 24 / eVoke magazine
Topping Combine the following ingredients in a bowl. • 70 g (half cup) roughly chopped raw nuts (hazelnuts, walnuts or pecans), • 1 teaspoon ground cinnamon • 2 tablespoons desiccated coconut • 2 tablespoons rapadura sugar Mix the ground chia seeds with 45 ml (11⁄2 fl oz) of warm water, stir and leave to thicken. For the dry mix, place the flours, arrowroot, coconut, baking powder and sugar in a bowl and stir through with a whisk to lighten and break up the flours and sugar clumps. Add the fruit (except berries if using) and stir gently to distribute evenly. For the wet mix, place equal amounts of the two milks in a measuring cup to make 185 ml (6 fl oz/3⁄4 cup). Add this to the chia, vanilla extract, vinegar and oil and whisk together in a small bowl. Add the wet mix to the dry mix and gently mix together. Add the remaining mixed milks as needed – this should be a very moist, wet, but not runny mix. (Gently fold through berries if using.) Spoon the batter into the prepared muffin tin and generously sprinkle with the topping. Bake for 30–40 minutes or until golden. Cool in the tin for 10 minutes, then turn out and move to wire racks.
your kitchen
Moist cacao and almond brownie Ingredients • 250 g organic dark chocolate, roughly chopped (Green & Black’s is a great brand) • 180 g organic butter • 180 g coconut sugar or Panela • 2 tablespoons strong coffee • 180 g almond meal • 6 free range eggs, separated
Resident eVoke contributor Michelle Sims also shares delicious gluten-free recipes with us.
Method Place first 3 ingredients into a saucepan and melt on a low heat, add in coffee and almond meal, stir until smooth. Allow this to sit while you prepare the next step. Beat egg whites until stiff. Stir yolks into the chocolate mix, then fold through the whites carefully until just combined. Turn into lightly buttered, large sponge cake tin. Cook in oven at 140oC for 45-50 minutes approx. Allow to cool and carefully remove. Dust with a little icing sugar to serve with some fresh strawberries.
Honey pecan cookies In
Method gredients Combine first five ingredients • 1 cup puffed an d mix well. Rub millet ground 1 • ⁄3 cup desicc pecan through ated coconut the mix until w ell combined. Mix • 1⁄2 teaspoon together hone cream of tarta y, water and vani r lla. Add bicarb • 1 cup brown soda. rice flour A dd w • 1 teaspoon et ingredients ground ginger to dry ingredients an d mix well. Rol • 1 cup ground l into pecans, plus a few small balls and place on a tra extra whole pe y cans for toppin lin ed with baking g paper. • 4 tablespoon s honey Press down ge • 1 tablespoon ntly with a fork then vanilla extract gently push a w hole pecan into • 3 tablespoon th e cookie. Bak s boiling water e at 170oC un til • 1⁄2 teaspoon lightly browne bicarb soda d. Allow to co ol.
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your kids
Fun Pilates for kids
Pilates can build their confidence and improve their strength whilst having a laugh at the same time. There are some important factors to consider when doing Pilates with children. Keep it short, fun and minimise the technical information.
Pilates is a great way to get the kids moving differently from how they usually might, says Pilates guru Chael Hilton.
Children often find many of the concepts too tricky to understand, so it is important that they get the idea of the basics initially, which are breathing and abdominal connection. For the breath, I like them to understand that
half roll back
we breathe in through the nose and out through pursed lips, like they are blowing out their birthday candles. To encourage ribcage breathing I tell them use their imaginary gills on their sides or back. Abdominal connection is easily understood by explaining the idea of drawing their belly button towards their back or spine. These exercises have been designed so that you don’t need to use anything other than gravity, levers and your imagination!
Half roll back with genie arms Sitting with your legs bent in front, arms in a genie position. Breathe out as you roll your tail under flexing the spine towards the floor keeping eyes straight ahead. Stay there to breathe in, keeping the shoulders relaxed, and then return to sitting on the next breath out.
26 / eVoke magazine
your kids
twisting genie Twisting genie Start as above and this time as you roll your spine towards the floor, rotate your body to one side from the waist, keeping the pelvis still (as if it is still stuck in the bottle), return to the beginning position on the inhale. Then, repeat the action to the other side.
sea star
Sea star Lying on your tummy with your arms and legs reaching out slightly away from the mid-line making a similar shape to a sea star. On the breath in, reach arms and legs in opposite directions and bring them to a hover off the ground, head and shoulders also lift slightly. Lower your limbs, head and shoulders to the ground on the breath out.
swimming
Swimming Start with your legs and arms hovering off the floor, as in the sea star exercise, then lower opposite arm and leg towards the floor. For example, lower right arm and left leg towards floor slightly, then change to the other side. This can be slowed down and sped up, depending on whether you are snorkelling or swimming in the Olympics. It is quite fun to interject a few sustained Sea stars in between as well.
eVoke magazine / 27
your kids
gravity suit arms
Gravity suit On your hands and knees with your hands directly under your shoulders and knees under your hips. On the breath out, keeping both arms straight, pull one hand and arm away from the floor (very difficult as the gravity wants to pull it straight back down again).
gravity suit legs
Note that your spine will rotate as you do this. The other arm will also want a turn, as will your legs! When lifting your leg, it is both the knee and foot that pull away from the ground and the pelvis will rotate. Play with doing just arms, then just legs then alternating arms and legs.
wilting sunflower
Wilting sunflower Sitting with your legs in a V shape with the knees and back as straight as possible with your hands just in front. As you breathe out roll your spine forward (like you are wilting) as you walk your hands away from you. Stay there to breathe into your back (gills), keeping your shoulders relaxed, then on the next breath out roll your spine back up to sitting (as the sun is rising again) and walk your hands back in at the same time.
28 / eVoke magazine
your kids
Real healthy lunchbox ideas By Sally Gray As a nutritionist, naturopath and GAPS practitioner specialising in child health, one of the key areas I focus on in my workshops and with my clients is the ‘lunch box’. Many well meaning families send their kids off to school with a variety of packaged foods and treats that do little to support their child’s optimal performance and in fact can lead directly to health problems. This is despite the packaging that suggests it may be the answer to all our health woes, very clever marketing!
A healthy body is loaded with the right nutrition so when it comes to lunch preparation consider the following:
As parents we have the opportunity to provide real nourishment that will enhance not only our children’s capacity to learn and perform, but provide brain and immune support, nutrients for growth and development and importantly blood sugar regulation. Blood sugar regulation is central to the concept of homeostastis or balance. When the body is balanced and energy and cellular requirements are met then we see our children reach their potential on all levels. We can create resilient kids who rarely get sick and recover easily, who are happy and consistent, who sleep well, interact well with other people and achieve their dreams. What you get out is a direct reflection of what you put in.
• Sugar, packaged, refined and processed foods, additives and preservatives should be eliminated (or very minimal) and grains properly prepared.
• Wholefoods (not packaged) are the foods that provide abundant nutrition, whereas packaged “foods” have the capacity to rob the body of valuable elements needed to function. • Quality fats are needed for proper mineral and protein absorption, we cannot survive without them; this includes real butter and coconut oil. • Protein is needed for blood sugar regulation in the form of eggs, quality dairy and meats. • Fresh food such as fruit and vegetables provide enzymes to ensure nutrients are absorbed and intestinal health is maintained. • Buy the best foods you can afford, what is your child’s health worth?
Lunch box ideas: • Sourdough (real) sandwiches spread with real butter, leftover meat, avocado, cheese and salad. • Meatballs with dipping sauce; beef, chicken or fish. • Quiche with tuna and cheese or any other quality fillings. • Mountain bread wrap with egg, cheese and salad. • Leftovers from the night before, truly a time saving option if you are well prepared. • Soups and stews leading into winter, invest in a thermos – good ones last. • Savoury muffins with your child’s favourite ingredients. • Picky plate which includes dips, pâté, veggie sticks, cheese, chicken wings or strips. • Sourdough pastry sausage rolls, pies, quiches or calzones. • Fresh fruit or quality home baked goodies (preferably grain free), a favourite with my clients is individual puddings which provide all the nutrients to support the best of health. eVoke magazine / 29
your kids
s e p i c e r x o b h c n u l s e p i c e r x o b h c n u l s e p i c e r x o b h c n lu
Sourdough pastry
Meatballs
Yoghurt pudding
For sausage rolls, pies, quiches and calzones.
The best hiding place for all sorts of healthy stuff.
Use the best ingredients you can, organic is best.
• 1 cup unbleached or sifted whole spelt flour • 3 tablespoons sourdough starter • 1⁄4 teapoon salt • 50 g butter • Water as needed
• 500 g minced meat (I often combine organic beef and pork) • 1⁄2 cup leftover mashed potato or other vegetables • Sauteed onion and garlic (ginger optional) • 1 tablespoon tomato paste, S&P, tamari, mustard, honey all to taste • 1-2 cups grated veggies, squeeze moisture from zucchini if using • Coconut oil for frying
• 500 ml full cream plain yoghurt • 100 ml cream • 1 tablespoon vanilla essence • 1-2 tablespoons local raw honey • 1 tablespoons quality gelatin (Great Lakes or Bernard Jensens brands only) • Optional flavours: cacao powder, puréed fruit, whole fruit, citrus zest
Combine ingredients to form a dough, adding a sprinkling of water as needed. Let this dough rest for up to 8 hours before use, can be refrigerated or frozen.
Roll into balls and fry until golden, these are great cold and can be frozen.
Combine cream and gelatin over heat and dissolve until just simmering. Add the honey and combine. Then add a little yoghurt very slowly to temper. Gradually whisk with remaining ingredients and pour into moulds and refrigerate to set.
Sally Gray is the founder of Real Health Kids and is committed to improving the health outcomes for children through ‘the right’ nutrition. For further information consult the book, Nourishing Your Child for Health & Happiness or join an upcoming workshop. www.realhealthykids.com
30 / eVoke magazine
your kids
Raw nut-free carob crackles Give the kids a super healthy and delicious afternoon treat with my raw nut-free carob crackles.
Ingredients
Method
• 1 cup desiccated coconut • 1 cup activated buckwheat (try ‘Loving Earth’ brand) • 1 cup activated sunflower seeds • 2.5 tablespoons carob • 1⁄2 cup melted coconut oil • 1⁄4 cup raw organic honey • 1 teaspoon vanilla extract • 20 x small cupcake patty pans
Place buckwheat and sunflower seeds into a food processor and pulse until roughly chopped. Transfer to a mixing bowl and add remainder of ingredients. Mix thoroughly until combined. Spoon tablespoon-sized amounts into cupcake patty pans and freeze to set. Enjoy.
eVoke Directory capture a little of life’s
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Allergy Friendly Bakery:
www.thegingerbreadpeople.com.au
Wellness: Rhythme www.rhythme.com
everyday.
Stress-free family photography: www.julesbphotography.com.au eVoke magazine / 31