spring 2013
inspiration for whole health, naturally
Make the most of spring Tips to have you feeling fabulous
How you can achieve optimal health? It’s easier than you think
Clean and lean recipes By The Bikini
Cookbook’s Michelle Floate
Simple detox
Purify for better health
Empower yourself Turn negative into positive
Sustainably printed on plantation paper using the Process Green printing standard
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Hand crafted
Photo: Asher Smith
WA Wool
Raffaella Basini Creations – KNIDO www.raffaellabasini.com Available at these galleries: Aspects Kings Park
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York Mill York
14
contents spring issue
12
26
4
from the editor
18
Perfect posture anyone?
5
meet our contributors
20
Working in
your inspiration
your abode
6
This wholesome life
21
Spring into your garden
8
eVoke review
22
A healthy home
9
eVoke philosopher
10
eVoke talks to Wendy Elphinstone
your kitchen
12 Embrace comparison to empower yourself your body
24 Simple pantry swaps for healthy results 26 Clean and lean recipes from The Bikini Cookbook
14
Feeling fabulous in spring
your kids
16
Super detox
28
Nutrition fundamentals for kids
06
Reader feedback Dear eVoke
28 24
I just started a change of lifestyle by incorporating healthy living, healthy eating and taking the time to slow down as a change from my busy corporate lifestyle. I picked up eVoke when I passed by a health food store. I enjoyed the magazine as it is informative and gave me new ideas and perspective into achieving my new goals. Keep it up eVoke! Michele from Perth
Michele received the inspirational book Millionaire Coach which features one of eVoke’s contributors Gillian Skeer.
We love hearing from our readers, so please don’t be shy and email us at chitchat@evokemagazine.com.au. First email will receive a gift from the eVoke treasure cabinet.
from the editor Hello and welcome to our spring issue of eVoke. It’s time to peel off the layers of winter and celebrate this time of renewal. This issue we look at what springtime means in nature and how to nurture ourselves during this vibrant time. Diana Bressani, Editor
I’m sure Candice Aiken’s article on page 12 will resonant with everyone who has ever compared themselves to others – a great inspirational read with tips on how to turn this negative energy around. For the body, Sarah Hopkins has given us some gentle exercises to release stress and raise energy levels. Speaking of stress, our intrepid reviewer has taken a plunge into the world of float tanks, with extraordinary results. I’ll definitely be investigating and I’ll do my best to drag my stress-head husband along! As a lot of you would know, once you embark on an exciting and challenging pathway to fulfilling an ambition, it can become all encompassing. I am no different and there have been times where I have struggled to maintain equilibrium whilst working on eVoke. After much thought and deliberation I’ve made the decision that this will be the last issue of eVoke…for the time being. It has been 2 years since I started on the journey to bring my dreams to reality with this magazine and I’m thrilled with the results. I have had such fun and have loved meeting wonderful people, learning new skills and creating something from nothing. Looking back at my journey I’ve realised that a few sequential events have occurred over the last few months. Each one bringing me closer to making this final decision and it’s one that I feel at peace with. I have devoted a lot of time and energy to eVoke and now it’s time to re-charge my batteries before embarking on my next adventure. Whether that includes eVoke or not remains to be seen. Watch this space! The same day I made the decision to take a break from eVoke I found myself in a waiting room and glanced at the lady seated next to me. With a wry smile I realised she was reading a copy of eVoke. Unbeknownst to her, I watched as she delved into her handbag for a pen and notebook to copy down some information she had just read. It was a timely and heartwarming scene for me to witness. As I wrote in the very first issue, I hoped to achieve a small ripple through Perth on raising awareness for a healthier, more natural lifestyle. Witnessing events like the lady in the waiting room, receiving encouraging emails from our readers and the support I’ve received from advertisers and contributors assures me this has been accomplished. I would like to thank everyone who has been involved with eVoke along the way and I will always treasure the contacts and friendships that have been made. Spring is in the air and it’s definitely a time to celebrate new beginnings. Love and happiness, Dxxx 4 / eVoke magazine
Team Editor Diana Bressani Sub-editor Julie-Anne Buck 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
Subscriptions Please visit our website www.evokemagazine.com.au
Disclaimer eVoke Magazine is an independent magazine published quarterly by Skylight Australia Pty Ltd 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
Amy O’Brien
www.wellnesswithmichelle.com
www.fabuloushealth.com.au
Michelle is a food and well-being expert who inspires countless individuals to have a fabulously hot and health body for life. She reaches her online community with her videos and e-newsletter, and leads dynamic online training.
Amy uses Chinese Herbs and Acupuncture to treat disease and achieve fabulous health. Passionate about staying true to the classical style of Chinese Medicine she can often ben found sitting at a community market poring over 2000-year-old Chinese medical texts.
Amanda Gunzburg
Sally Gray
amanda@ediblegardencreations.com.au
www.realhealthykids.com
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.
Candice Aiken
Candice is a certified holistic health coach and Reiki practitioner who helps women around the world overcome their limitations to create a body and a life they love. www.curtisandcandice.com
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
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
Michelle Floate
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.
Dr Janice Chan
Dr. Janice Chan is passionate about caring for members of entire families, from babies and children to adults and grandparents. Dr. Chan has participated in many volunteering programs aimed to provide chiropractic care to underprivileged communities. www.nervana.com.au
Sarah Hopkins
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. www.health-wellbeing.com.au
Amanda Ledwith
Amanda has been in the natural health industry for more than 10 years. With a passion for herbal medicine and super foods she enjoys helping people to achieve greater states of wellbeing using natural medicine. Now with children of her own, children’s health is also a great focus. www.pranahealthfood.com.au
Michelle is a naturopath and the author of the bikini cookbook series. She is dedicated to encouraging healthy eating and lifestyle with a focus on sustainable weight loss and management. www.thebikinicookbook.com
eVoke magazine / 5
your inspiration
Retreat hosts Kaylie, Querida, and guest facilitator Katrina. www.aquafitness.com.au
This wholesome life “A wholesome life amounts to the sum of all its parts, so why not have those parts be the best they can be?” says Kaylie Porter-Smith, creator of brand new inspirational Perth business, Wholesome Life which brings you wellbeing retreats and travel experiences.
Wholesome Life believes in taking care of yourself as a whole being. The physical, mental, emotional and spiritual parts to feel greater joy, clarity, awareness, grounding, love and zest for life. Loving and supporting all that is around you, realising that while we may appear different, ultimately we are all simply seeking love and light in our lives. Finding inner strength, inspiration, wisdom and empowerment in your past experiences helps to create a sense of gratitude, which is a solid foundation of any wholesome life.
A wholesome approach Advocating a conscious and wholesome approach to wellbeing and travel, Kaylie is passionate about inspiring people to look after their connection to mind, body and spirit through conscious travel. She has seen others like herself, but each unique and individual, seeking practical life tools 6 / eVoke magazine
to support, empower and enrich their lives, which sowed the first seed of Wholesome Life. Coming from a corporate background with the pressure and stress of working long hours, Kaylie lost sight of herself and was forced to review her lifestyle choices. Finding motivation in her free spirit, travelling nature and inner strength, she explored conscious development and natural therapies to learn about her true self and connect to and live by her values. Kaylie has been graced by the support of inspiring family, friends, colleagues, travel companions and mentors. The support from the conscious development teachings of Melaney Ryan (www. stillpointinstitute.com.au) and Mitch Behan (www.mjbseminars. com.au) and her own experience from living overseas, worldwide travels and dreams have propelled Wholesome Life into being.
Sprouting fresh ideas Taking a simple yet fresh approach to travel and retreats, Wholesome Life is all about finding a holistic, conscious connection to self, nature, community, culture and to give back. To live a wholesome life it’s important to keep your heart open to experiences, living every day with gratitude and love, as challenging as this sometimes is. Wholesome retreats and travels follow conscious travel principles and shares lifestyle tools and resources that help you improve your health and wellbeing and are easily implemented into daily life. Living a wholesome life doesn’t have to be a daunting or overwhelming process, it’s about being conscious about how you treat yourself and living with awareness and an open heart. Kaylie brings together qualified professionals from many fields on Wholesome Life retreats and travel experiences. The retreat and travel
your inspiration
Photos: Embedded Photography
Be inspired
by spring ’s new beginnin gs and c onne with you r whole s ct elf Finding inner strength, inspiration, wisdom and empowerment in your past experiences helps to create a sense of gratitude, which is a solid foundation of any wholesome life.
programs are individualised and themed, drawing on different areas of focus, values, teachings, cultures and giving you some “me” time. It is through her training in Raynor massage, ITA Energy Medicine and raw foods, which help Kaylie customise each retreat.
Being a conscious traveller Every Wholesome Life retreat and travel experience gives back in some way, incorporating the principles of being a ‘conscious traveller’. Travelling with a purpose, connecting with, respecting and supporting local community and nature-based activities. Kaylie’s recent travels to India were inspirational. “Helping at an orphanage has opened my eyes and sparked a vision to support independently run volunteer programs globally” she says. The November retreat to Ubud, Bali includes a massage and raw food course, connecting to the local raw food and Balinese culture of Ubud and a visit to Australian-inspired Jody O’Shea orphanage. Wholesome Life makes it simple to nurture yourself, rejuvenate and connect. All you need to do is turn up and allow your weekend or travel experiences unfold! www.wholesomelife.com.au
Spring into it locally
4 day and 3 night spring retreat 20 to 23 September, Smiths Beach Western Australia / $850 per person, twin share Give yourself a healthy kick-start with this short retreat. Allow yourself to re-energise with beachside fitness training, yoga, meditation, detox menu, nutrition and diet workshops at Samudra. Plus natural therapies, free time to yourself and wholesome living inspirations to have you in tune with spring.
Early Bird
Book by 31 August 2013 and share a double with a friend to save $100.
Springing further a field 8 day and 7 night retreat
10 to 17 November, Ubud Bali / $2,800 per person, twin share Connect, nurture, love – learn to massage and raw food living course. Your body, mind and soul will thank you on this introduction to Raynor holistic massage, raw food living and nutrition retreat. This is a 5 day practical course program to leave you feeling nurtured and inspired. Daily yoga and meditation classes complement indulgent spa treatments and relaxation at a private villa for a blissful time-out.
Early Bird
Book by 30 September 2013 and bring a friend or partner to receive a complimentary nights stay or spa treatment. eVoke magazine / 7
your inspiration
eVoke review –
float tanks
An eVoke team member gets wet and naked in a dark, soundproof pod in the hope that zero gravity equals zero stress.
Developed in the fifties by neuropsychiatrist John C. Lilly float tanks surged in popularity in the eighties, when celebrities such as John Lennon and Robin Williams started installing them at home. It was the era of suburban float centres where yuppies lay in a saline solution in coffin-like apparatus made of metal or fibreglass in a bid to decrease stress. Then the craze died out and nary a float tank could be found, except the odd one gathering dust in a heath spa. I imagine you could have picked one up cheap on ebay, except perhaps John Lennon’s. Restricted Environmental Stimulation Technique (REST) is the science on which floatation therapy is based. Whilst floating the dominance of the analytical left side of the brain relaxes, allowing the creative right side to fully engage. Brain waves slow to theta, the twilight state we experience fleetingly twice a day, in that moment between wakefulness and sleep. It is conducive to enhanced learning, intuition and endorphin production whilst reducing blood pressure, heart rate and cortisol levels. A plethora of medical research has shown it to be both an invaluable healing treatment and a tool for accelerated learning and problem solving. Karlsted University in Sweden recently conducted a study of the 8 / eVoke magazine
effects of floatation therapy on chronic stress-related ailments. The study showed that after 12 sessions over seven weeks 22 percent of participants became entirely pain-free, whilst 56 percent reported substantial improvement in their condition. The latest evolution in floatation therapy can be found at Beyond Rest (www.beyondrest.com.au), a state of the art float centre run by brothers Nick and Ben Dunin. Tucked away in a quiet little street near the CBD, Beyond Rest boasts pods that are the Rolls Royce of float tanks – sleek and sexy white acrylic structures. Upon arrival I checked-in at the front desk before making my way to one of the three rooms available, each containing a float pod, shower, bathrobe, towel, earplugs and various toiletries. I stripped, washed and slipped into the silky solution that is 525 kilograms of Epsom Salt dissolved in 1000 litres of water. I lay back and gave myself up to the beautiful sensation of weightless suspension. After 10 minutes the relaxation soundtrack stopped, the light went out and I found myself in total darkness and silence. Many floaters drift off to sleep. Others float with intention, performing mental or physical exercises whilst in the tank. I chose to do some Pilates and
meditation. It was all very nice but I did become restless and kept wondering what the time was, turning the light on and sitting up a few times. Chilling in the lounge post-float, chewing the fat with some hard-core floaters, I am told that this is quite normal the first time and that subsequent floats will provide an enhanced experience. I am sceptical but in the interest of accurate reporting I book a second session a week later. I chose to be passive rather than active for my next float, simply lying in the body temperature liquid savouring the peace and quiet. I did not sleep but had little sensation of time passing, so when the soundtrack started and the light came on I found it hard to believe that an hour had gone by. It is claimed that one hour of floatation therapy is the restorative equivalent of several hours of deep sleep. I showered, dressed and wandered into the lounge for a delicious vanilla mint tea in a state of deep relaxation. I felt as if I had just had a massage, but instead of looking like I’d been dragged through a hedge backwards and needing to go home for a shower I was fresh, clean and shiny. Have you ever had that ‘stop the world, I want to get off’ feeling? With floating you can. And when you get back on it feels like a much smoother ride.
your inspiration
eVoke Philosopher “Never go on holidays with your lover.” Good advice, as it seems that no matter how far or how wide we roam we are likely to run into somebody that we know, or who knows us. This sage wisdom was given to me when I was a young woman, and I have often thought about it as I seem to run into people rather frequently. Recently I holidayed in Tasmania with my husband (lover) and children (product thereof). In the wilds of Freycinet, in order to feed the troops, I was at the local grocery store looking at the bread when I heard a voice say “I thought it was you.” Turning around, I recognised one of the mums from my local school standing behind me. We chatted for a while about why we were
It’s a small, small world there and where our families were while we were shopping. Thankfully, neither of us were in need of any awkward explanation as to our reason for being there – not a lover in sight. Nearly twenty years ago I was catching the tube home from work in London, running late and shattered, when I jumped into a carriage at the last second. Using the typical people avoidance techniques that one acquires when living in such places, I settled in to my own numb state. I thought I heard my name called out but as it is an unusual name, I thought that it couldn’t possibly be me and besides “nobody knows me here” I thought to myself. Then I heard it again. Sure enough, sitting not five metres from where I was
standing was a young man who had gone to the same high school as me. He had been in London for an entire hour before he and I met on the tube. I have had chance meetings in Florence, Singapore, Kobe and Cottesloe to name a few. So beware! I giveth this advice unto you as a gift. It seems that if you were to holiday with your lover, no matter where you went, the odds would be relatively high for you to be spotted. Where shall we go to next? Chael Hilton is a Pilates instructor and instructor trainer as well as philosophising life’s intricacies for eVoke. www.ch-ilates.com.au
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eVoke talks to... Wendy Elphinstone is a mum running solo and building her online shop Wendy’s Organics. She has recently taken on a new venture to help raise awareness for health and wellness with the new Perth Health & Wellness Expos. Wendy is an environmentalist, passionate activist and animal lover who will also be taking on the added challenge of homeschooling her 5 year old son next year. www.wendysorganics.com.au / www.healthnwellnessexpo.vpweb.com.au
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. Call Cambridge Health Centre on 08 6380 2643 now for a personalised analysis and treatment plan and regain that overall wellness feeling again. We offer a detailed health analysis, diet history, BIA as well as variety of tests like Imupro300, Allergy Panels, and Saliva testing. Check our website for details: www.cambridgehealth.com.au
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Describe yourself in 5 words. Passionate, emotional, a go getter, compassionate and friendly. Is there anything you would change about yourself? I would like to be more adventurous and confident. What is your favourite ‘naughty’ food? Organic dark mint chocolate. Who is your favourite shopping buddy? That would have to be my 5 year old son as he is the only one who comes shopping with me. But he is wonderful to get an opinion from on clothing, he’s so cute. Where is your top holiday destination? Holiday? What is that? Well if I were to go on one it would have to be near nature, with plenty of wildlife, singing birds, definitely somewhere peaceful with lots of trees. Run us through a typical days diet ie. breakfast, lunch, dinner and snacks. Lately breakfast is lemon water first thing in the morning, then porridge with cinnamon, honey vanilla extract and nutmeg with almond rice milk. Lunch is either leftovers or anything to do with avocados. We love mainly vegetarian dishes for dinner along with fish and vegies. Snacks are fruit, smoothies, fresh juices, superfood bars. Naturally, all organic, gluten and dairy free. Share with us a defining moment in your life? Feeling the touch of God for the first time, about 10 years ago, his love and acceptance overwhelmed me.
If you could go back in time for just 1 day, which day would you choose? The birth of my son. I would give anything to have that precious moment again and give him a kiss. I didn’t get to do this as sadly I became unconscious for many hours. But I would love to get back that first moment I was able to hold him. Do you have a beauty secret or beauty treatment you can’t live without? I have to use a facial scrub daily and use all organic skin care only. What or who makes you laugh? It would have to be my 5 year old son. He comes out with the funniest things at times, taken from his perspective. He is a bit of a larrikin, gets it from me! Are you a morning person or night owl? I’m definitely a night owl because it is the only time I can get any work done. The day is filled with taking care of my son. Since he is an only child I’m his only playmate so that doesn’t leave me any me time. What will you be doing in 10 years? I hope to have a successful business, either from my online organics shop or the Health & Wellness Expos, or both. I would like to have a farm with many animals, an organic garden and chooks. Hopefully a husband way before then! What makes you cry? Oh everything LOL. I am a very emotional person and cry at anything from cruelty to animals and humans to all things beautiful in nature, also feel good stories and the list goes on.
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your inspiration
Embrace comparison to empower yourself Candice Aiken gives advice on how we can turn a negative perception of ourselves and others into a positive, inspirational force of empowerment.
When you compare yourself to other people does it make you feel inadequate, worthless or downright crappy? When you see the success of others, do you try to justify what they have in order to make you feel better about where you’re at? Oh boy, have I been there! I have struggled with what I call ‘comparisonitis’ for nearly as long as I have been alive and I still have moments when I face this challenge. Jealousy rears its ugly head when I see a peer achieve something I’ve longed for. Sometimes even in yoga class I feel a stab of envy when a classmate eases into a difficult posture I am yet to master.
energy from us when we are continually trying to keep up with the neighbours. It’s exhausting!
your deepest desires. And then you can start on your own journey to success in achieving your dreams.
However, I have learnt how to embrace comparison and make it work for me rather than against me and turn the negative into a positive.
Observe and reflect
A common mistake we make through comparing is the belief that life is one big competition where there are only winners and losers. Whether we compare ourselves to those more successful than us, or less successful, either one is damaging to our friendships, career and more importantly, our self-esteem. Comparison in any form is the ego’s number one trait keeping us from experiencing true happiness because it keeps us separate from each other. Not to mention how it sucks the life and
If the answer is a big resonating yes, shift your perception and view comparison as a blessing. Show appreciation and be grateful for the other person reflecting back to you
12 / eVoke magazine
Shift your perception Comparing another person’s success to your own can provide important insight about what you wish to be, do and have in your life. Ask yourself “is what they have really what I want?”
Another question to ask yourself is “how do I feel towards the person?” you are comparing yourself to. When you reflect upon your feelings and understand them, use this as an opportunity to make a choice in the moment. Do you wish to be jealous and bitter, or happy and peaceful? Use comparison as a tool to enable you to choose how you want to react and feel in order to become the person you wish to be. Right now this may be the roadblock preventing you from living your desired life.
Comparison in any form is the ego’s number one trait keeping us from experiencing true happiness because it keeps us separate from each other.
your inspiration
What might happen if you were to reach out to those you compare yourself to and tell them how much they inspire you? Can you acknowledge and celebrate their success and perhaps even collaborate with them? When we join forces, work together and celebrate each other’s success, we create a positive and supportive environment and inspire others to do the same. We are not on this earth to compete with each other. How someone else is doing is not a reflection of how we are living our life. Connect, collaborate and celebrate!
Just be yourself Dr Seuss said it best when he said “there is no one alive who is youer than you.” You are not comparable to anyone. Your journey, your purpose and your unique gifts and talents are specific to you and the world needs what only you can offer. Be yourself, have faith and allow your journey to unfold.
Summary Embrace comparison as a tool to help you evolve. Challenges will be your greatest teacher and are in your life to guide you to a better place within yourself. ‘Comparisonitis’ probably won’t leave your life for good but when you shift your perception, observe and reflect, collaborate, celebrate and just be yourself, you are able to turn the negative into a positive. Embrace comparison and allow for more opportunities, more joy and more love to flow into your life. Candice Aiken is a certified holistic health coach and Reiki practitioner who helps women around the world overcome their limitations to create a body and a life they love. www.curtisandcandice.com
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eVoke magazine / 13
your body
Feeling fabulous in spring Amy O’Brien wants us to focus on the change that is happening right now and say a big hello to springtime.
Living in line with our environment can seem a little strange and esoteric at first but when we take a moment to reflect how we adjust our layers of clothing, crave different foods and feel strengthened by different activities through the seasons; the relationship becomes more tangible. We have climate controlled houses, cars and offices and the change of season in Perth is more subtle than elsewhere. There are still opportunities to live in line with our external environment and be strengthened by that process. Living in balance with the seasons keeps our immune system strong and exercises prevention over cure. It also allows for better overall health in the season that follows, which is important in spring time because we all want to feel amazing when summer rolls around!
The nature of spring Early rays of sunshine, crisp morning air, tender young plants and longer days – these are the qualities that filter through our experiences of spring. Spring is a time for growth and renewal for plants and animals alike. A time for 14 / eVoke magazine
drawing on the deep energy that has been created and stored throughout winter. We leave behind the stillness of winter and transition into activity and movement. Brighter mornings and longer days provide opportunities to move our bodies, to meditate, contemplate and create.
Spring in Chinese medicine In Chinese medicine, spring correlates to the liver and gallbadder. These organs perform the essential function to keep every process running smoothly in the body. They also bare the brunt of our stressful lifestyles and alcohol consumption so spring provides a great opportunity to show them a little love. Just as we dislike traffic congestion, red lights and stop signs when we have important things to do, the liver gets irritated when its pathways of action become congested and blocked. The liver and gall bladder need to be free and unobstructed, so it’s important for us to focus on the great opportunity that spring offers to keep everything running smoothly.
Allowing for a smooth springtime f low Breathe The crisp fresh air of spring serves as a gentle reminder of the importance of breathing. Breathing slowly and deeply, expanding the ribcage and abdomen, allows us to provide the trillions of cells in our body with adequate oxygen for nourishment. Consider incorporating ten minutes of meditation and breath work into your morning routine.
Move Rays of sunshine wake us earlier and beckon us outside for a brisk walk in the morning. Exercise and movement are an essential part of spring and also provide an opportunity to practice deep breathing and contemplation.
Stretch Spring is the time to awaken our inner hibernating bear and allow it to stretch its legs. Stretching and yoga helps the liver keep everything moving evenly.
your body
Eat simply and seasonally Hydrate The energy of spring is light and bouncy so your body will naturally cease craving the heavier foods of winter in favour of lighter meals. Enjoy lightly steamed vegetables for optimal springtime digestion. The liver corresponds to the colour green so incorporate foods like spirulina, kale, parsley and green leafy vegetables in spring. Rather than rely on stimulants like coffee and sugar draw energy from the environment, sunshine, nutrient-dense foods, water and rest during spring. As with all seasons local and seasonal produce allow us to get the most out of our food. Pungent foods build immunity during the change in weather and benefit springtime allergies. These includes green onions, garlic, ginger, rosemary, bay leaves, mustard greens, turmeric, basil, cardamom, marjoram, cumin, and fennel.
Plenty of warm or room temperature water, plus or minus a squeeze of lemon. Avoid water from the fridge, particularly if your digestion is weak. An even spread of warming and cooling teas create perfect balance. Chrysanthemum and peppermint tea are ideal for spring. To support your liver during this season be conscious of alcohol consumption.
Clarify your direction It’s no coincidence that we often daydream in spring. Springtime vision, clarity and perspective allow us to see what’s working smoothly in our lives and what’s ripe for change. Creating big and beautiful change comes easier in springtime on account of its dynamic and moving nature. Use spring as an opportunity to clarify and articulate your direction and create new beginnings.
Define your health goals and strategy Your new found clarity and direction rely upon a good solid foundation of health. Find a like-minded and skilled health professional who can work with you to address any health issues that are preventing you from reaching your full potential. Enjoy restful and unbroken sleep, heal your digestion, unleash your energy, smooth out any cycle issues and feel centered and calm. Amy O’Brien is a Doctor of Chinese herbal medicine and creator of Fabulous Health, West Perth. www.fabuloushealth.com.au
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your body
Super detox Naturopath Amanda Ledwith sees many people cringe when they hear the word ‘detox’ but she wants us to understand that not all detoxing means missing out on the things you love but know you shouldn’t eat.
Sure it is important to avoid certain foods and activities that are considered unhealthy for us, but all in moderation. It also depends on your current state of health and what you want to achieve.
I eat fairly healthy, do I need to detox? Our bodies are exposed to toxins everyday. Heavy metals, pesticides, chemicals, food additives and pollutants are present in the air, water and food that we consume. Toxins not only come from our external environment. They are also generated internally by unfriendly bacteria, yeast and parasites in our digestive system. With this accumulation on a daily basis it is easy for the body’s detoxification pathways to become overwhelmed. Symptoms like low energy, difficulty thinking clearly, colds and flu, digestive disturbances (wind, bloating, constipation, heartburn), skin complaints, bad breath or body odour are the body’s way of telling us it needs some assistance to detox.
Help your liver The liver is one of the body’s main detoxing organs. It works constantly
to cleanse and filter the blood. By supporting the liver and other digestive organs on a daily basis we are helping the body to strengthen and repair itself. Herbal medicine and super foods are a great way to naturally support detoxification.
Twice a year detox For people who over indulge with alcohol, caffeine, cigarettes, fast foods and high sugars it is really important to give the body a break for two to four weeks, once or twice a year. Assisted by herbal remedies containing St Mary’s thistle, dandelion, schizandra, pau D’Arco, rhemannia and bupleurum the body is able to remove these toxins more effectively by: • detoxifying the liver • optimising liver function • cleansing the bowel • supporting elimination via kidneys, lymphatics and skin • promoting healthy digestive function • reducing inflammation • stimulating the immune system Herbal remedies can be taken in tablet, liquid or powder form. My personal favourite are Fusion Health’s Detox and Liver Tonic. It is important to seek
personal advice from a health care practitioner as each body is unique and under different circumstances may react differently.
Daily detox For those who are ready to live a cleaner and more revitalised life then daily detoxing is the key. Gradually eliminating those foods and activities that cause us to feel heavy and flat is the first step. Processed foods, caffeine, alcohol, sugar, even dairy and wheat products can really slow down digestion, making it harder for the body to eliminate toxins and draining our energy in the process. Focusing too much on the foods that need to be cut out can become stressful so I like to focus more on what great healthy foods we can add to our diet. Super foods are a great example of these. The term ‘super foods’ is becoming increasingly popular but there’s a good reason for that. Super foods are ancient, whole foods that contain exceptionally high levels of vitamins, minerals, enzymes, antioxidants and phytonutrients. When consumed they enhance and sustain health and vitality. These foods are usually in a pure, certified organic state that preserves their maximum nutritional qualities.
Examples of super foods are: • chia seeds
• acai berries
• goji berries
• maca • cacao
• spirulina
• chlorella
• bee pollen
• noni fruit
Chia seeds are high in omega 3, protein, fibre and antioxidants. They are great for helping to cleanse the digestive system and keep the bowel regular. Acai berry, goji berry, noni fruit, camu camu and kakadu plum (native to Australia) are all high in antioxidants, especially vitamin C. Vitamin C is important in helping to repair and flush fat from the liver. Cacao and maca are high in magnesium and iron. Magnesium plays many important roles in detoxification. It provides the energy needed for detox and protects the body and brain from heavy metals. Spirulina and chlorella are great sources of magnesium and chlorophyll. Chlorophyll adds oxygen into the blood which is essential for optimal liver function and rejuvenation. It also 16 / eVoke magazine
your body
alkalizes the body, neutralises toxins, strengthens cells and detoxifies the liver and blood.
Super smoothie
Incorporating super foods into your diet is a valuable way of adding high levels of nutrition while assisting with the natural detox process. Chia seeds can be added to many recipes, goji berries and cacao nibs are great snack foods, and chlorella and spirulina are a great addition to fresh juices.
Ingredients
Personally I love making a super smoothie. If you are not too sure where to start then try the product Revive by SuperHealth (previously known as Extreme Superfoods). This powder contains over 25 ingredients using Certified Organic super foods from all over the world and it is formulated right here in Perth.
Add stevia drops, honey, yacon syrup or organic dates to sweeten
500ml water 2 cups of frozen organic blueberries ¼ cup of goji berries 2 tablespoons of soaked chia seeds 1 banana 1-2 teaspoons of Revive powder
Method 1. Place all ingredients except Revive into a blender and blitz until smooth. 2. Add Revive powder and blend briefly before serving. 3. Ideally consume first thing in the morning on an empty stomach.
Amanda Ledwith Adv.Dip., N.D is a consulting naturopath and owner of Prana Health Food & Organics at the Station Street Markets, Subiaco.
Start incorporating super foods into your diet and you will feel the benefits of a cleaner and more energised body!
www.pranahealthfood.com.au
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your body
Perfect posture anyone? Chiropractor Dr Janice Chan shares some tips on achieving the ideal posture for optimal health.
We’ve all been told to stand up straight and have good posture at some point in our lives and I’m sure we’ve all wondered why is posture so important? Posture can tell you a great deal about the health of your spine. This in turn can affect the health of your nervous system – the control system in the body that regulates and coordinates all body and organ functions.
Poor posture • can be a result of underlying spinal problems • puts more physical stress on the spine, which can lead to further spinal problems or even spinal degeneration • causes muscle imbalances and weakness • is often made worse with poor working postures and ergonomics • can affect balance, mood and memory •c ontributes to shallow breathing, faulty digestion, and poor circulation to name a few – these problems not only affect the functions of individual organs, but also the entire body system It is important to have an optimally functioning spine and nervous system in order to maximise your health and well-being.
Indicators of poor posture • hunched or rounded shoulders • swayback – deep C-shaped curve in lower back, hips forward, ‘pot belly’ appearance 18 / eVoke magazine
• head tilted to one side, head forward of the neck • one shoulder and shoulder blade higher than the other • feet turned in or out excessively • muscle fatigue, stiffness, body aches and pains Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments.
Benefits of good posture • keeps bones and joints in correct alignment • maintains spinal flexibility • decreases wear and tear on joints • saves the body energy by using muscles more effectively • creates confident appearance So what is good posture? Well, it depends on what position you are in.
Standing • feet should be hip-width apart, knees slightly bent • make sure not to roll in with your feet – try to keep your inside arch off the floor, with your weight evenly spread throughout the bottom of your feet • maintain a small hollow in your lower back, avoiding the tendency to arch too much (swayback) • lift your chest • pull shoulder blades down • tuck chin in slightly so not to jut your head forward
• arms should be by your side, palms should face forwards or slightly in (not backwards)
Sitting • your buttocks should touch the back of the chair with shoulders in alignment over your hips • your feet should be resting flat on the floor with knees and hips bent 90 to 100 degrees – footrests can be helpful if your feet don’t touch the floor • all three normal back curves should be present while sitting – a small, rolled-up towel can be used to help you maintain the normal curves in your back if your chair lacks lumbar support • the middle of the computer screen should be at eye level so that your head is upright and looking straight ahead • avoid sitting in the same position for more than 30 minutes – get up and have a quick walk or stretch to give your muscles and spine a break
Walking • keep your head up and eyes looking straight ahead – avoid pushing your head forward to reduce strain on your neck • stand up straight and lift your chest – standing tall avoids straining your back muscles • shrug once and let your shoulders fall and relax slightly back • as you step forward swing the opposite arm for balance
your body
Benefits of good posture: keeps bones and joints in correct alignment maintains spinal flexibility decreases wear and tear on joints saves the body energy by using muscles more effectively creates confident appearance
Sleeping posture – sleeping on your side • try lying with a slight bend in both the hip and knee • place a pillow between legs to prevent your hips from rolling forwards onto your stomach • your pillow should be the right height to keep your neck in neutral, molding to the shape of your head – if it is too high or too low it can cause neck problems • if you sleep on your back, you don’t need a huge pillow, just one that fills the gap at the back of your neck and
molds to the shape of your head – a pillow that is too high will further push your head and neck forward, reinforcing poor posture
Lifting • brace your tummy or core muscles before you do any lifting • stand with your feet hip width apart and keep your spine straight, chest lifted • squat with both legs, keeping knees behind or in line with the toes and pushing your bottom back • use your legs and buttocks to drive you upwards as you pick up the load
STOTT PILATES® photography© Merrithew Corporation
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If you are not sure about your posture, or if you have concerns about the posture of your kids, get your posture and spine checked by a chiropractor. You never know how your posture might be affecting the function and well-being of your entire body.
Dr Janice Chan is a chiropractor with Nervana Chiropractic. www.nervana.com.au
your body
Many clients come to see me frustrated with their weight and health in general. Most of them are eating less and working out and yet they continue to experience weight gain, digestive issues, low libido and energy levels. It’s true that working out can have positive benefits but for some people this type of exercise can often produce the opposite result. When we exercise we stimulate the sympathetic nervous system (SNS). This nervous system is often called fight or flight as it prepares the body for action in the case of immediate danger. This means blood is shunted from internal organs and processes to the muscles and periphery of the body to facilitate action. In today’s world we are subjected to many stressors that stimulate the SNS like environmental toxins such as skin care, cleaning products to poor quality food and water. Emotional stressors also play a major part in the stimulation of the SNS as does spending long hours in a seated position. When someone is highly stimulated in their SNS, it shuts down the function of their parasympathetic nervous system (PNS). The PNS is sometimes known as rest and digest as it is responsible for digestion, elimination and repair within the body. It assists with healthy immune function and is also closely linked to hormone production.
Working in Good news for those of you who hate working out. Health coach Sarah Hopkins explains the benefits of a more gentle form of exercise.
Thoracic drape
Alternating leg drop
If you sit at a desk all day, slumping can exaggerate the curve of your thoracic spine, also known as kyphosis. This can cause pain and imbalances as you overcompensate for this posture.
Lie on your back with bent knees. One at a time, let your legs gently drop to the side. Try to allow the energy of the lowering leg to assist the other leg as it rises. Return to the start position one leg at a time. Perform at least 10 on each side.
Draping yourself over a foam roller opens and extends your thoracic spine resulting in reduced pain in your lower back, improved lung capacity and greater mobility. It also instills a sense of calm and stimulates the PNS. Lie on the roller for up to 20 minutes. Practice focusing on your breath.
* Tip – Keep your feet together as you perform the exercise.
Strenuous exercise for someone who is already over stimulated in their SNS will perpetuate the problems that they are experiencing. For many people who are ‘running on empty’ all day, focusing on reducing stress and slowing things down will help to stimulate the PNS which is responsible for healthy repair and immune function. A reduction in exercise intensity is often the catalyst for healthy weight loss!
Energy cultivating exercises These exercises are to be performed slowly. You should be able to perform them comfortably on a full stomach without elevating the heart rate. The function of these exercises is to stimulate the PNS resulting in a more balanced system which functions more effectively. 20 / eVoke magazine
Hip extension
Breathing squat
Lie on your back with bent knees. Squeezing your bottom, lift your hips so that they are in a straight line with your shoulders, hips and knees. Slowly drop your pelvis straight down, as low as you comfortably can, then lift squeeze and lift your hips back up to the ceiling.
Take a wide comfortable stance. Place your arms at your sides or up in front of you. Inhale to prepare and focus. Exhale as you lower yourself into a comfortable squat position, without lifting your heels off the floor. Pause then inhale as you return to standing. Repeat at the pace you naturally breathe. Build up to as many as 50+ repetitions
Hold for 10 seconds and rest for 10 seconds. Repeat 10 times. *Tip – Keep your shins vertical.
* Tip – Breathe through your nose but if you need to exhale through your mouth, keep a little tension in your lips.
Sarah Hopkins is a CHEK qualified holistic lifestyle coach in Perth. www.health-wellbeing.com.au
Spring into your garden Amanda Gunzburg says now that spring has sprung it’s time to get excited about what to plant in order to have a bumper summer harvest.
A good starting point is to plan your patch by writing out a list of your summer favourites. This way you can group your crops into their respective families making it easier to meet their nutritional requirements. For example, you should plant your tomatoes, capsicums and eggplants together as they are all fruiting crops belonging to the Solanaceae family. Now is the time to plant • tomatoes • zucchini • eggplant • capsicum • watermelons • pumpkins • rockmelons • cucumber
• squash • beans • corn • basil
Make sure to prepare your garden beds depending on the requirements of the plants. As mentioned above, different crops require different levels of nutrients. To be sure that your vegetable crops have the best possible chance of providing you with healthy, succulent produce check out The Vegie Guide on the Gardening Australia website www.abc.net.au/gardening/ vegieguide/. This will not only give you specifics on the individual needs of each plant, you can also look up what to plant in your climatic region in any given season. As a general rule, refresh and tidy your garden beds at the turn of each season. I recommend applying a good dose of the following. Mulch Pea straw, hay, sugar cane mulch and lupin mulch are all great forms of mulch to use in the vegie patch. As with crop rotation, rotate your mulch to vary the nutrients your soil is receiving as it breaks down. Keep mulch levels between five to ten centimetres and away from the base of the plant stem. Manure & compost Make sure to use well rotted, brokendown manures and composts. This
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ensures that nutrients are readily available in the soil for your plant’s uptake. Compost from the home tumbler or bin is ready when it has a rich, earthy smell. It should not still contain chunks of kitchen or garden waste. Rock dust
Flashing
I like to use rock dust as it is a natural, organic compound containing many trace elements. It is a very effective mineraliser on poor, overworked soils and works as a slow release fertiliser. Rock dust is available from the Green Life Soil Co www.greenlifesoil.com.au/.
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Feed your garden Foliar feed your crops once per fortnight with a fish emulsion or seaweed based liquid fertiliser. This provides plants with a boost of nutrients and promotes healthy growth. But be careful not to apply in temperatures over 30 degrees as it will burn the plant foliage! Rotate your crops For example, do not continually plant tomatoes in the same spot year after year as they will deplete the same soil nutrients. This can create all sorts of problems with pests and disease. Crop rotation also helps to maintain healthy soil nutrient and pH levels. Finally, WA summer sun can be quite brutal. Spring is the perfect time to prepare for the onslaught as no amount of water can prevent plant foliage and fruit from burning. Make sure you protect your delicate veggie crops before summer well and truly kicks in. Use a lightweight shade cloth to provide approximately 30% UV protection.
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Amanda Gunzburg owns Edible Garden Creations and is passionate about food gardening. amanda@ediblegardencreations.com.au
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your abode
y h t l a e H
Home
Sallyanne Bond wants us to think about the choices we are making when building or renovating a home.
Most architects and building designers work on a basic principle. Design a home that enables people to interact favourably with their built environment. But what about creating a healthy home that contributes to the wellness of our family? The quality of our homes greatly impacts our health as we spend a good proportion of our time there. A healthy home can support wellness and happiness, which is equally as important as providing shelter.
We should expect that the building materials that make up our home are free of chemicals of concern. However, many building materials emit volatile organic compounds (VOCs), which are harmful to human health. Exposure to these gases can lead to adverse health impacts ranging from mild irritation to the development of cancer. Some of the culprits include synthetic fibres and formaldehyde used in manufacturing furniture. Then there are the usual suspects including dust mites, mould and cigarette smoke
You may have heard the term Sick Building Syndrome (SBS), which occurs as a result of spending long periods of time in a well-sealed, poorly ventilated building containing indoor air toxins. It may be alarming for you to realise that your home may be responsible for ill health.
When building or renovating a home the first line of attack is to ensure your house is designed to incorporate plenty of external light and natural cooling systems. Good ventilation allows cool breezes to flush out VOCs and excess internal summer heat that builds up during the day. This also includes the
The quality of our homes greatly impacts our health as we spend a good proportion of our time there. A healthy home can support wellness and happiness, which is equally as important as providing shelter. 22 / eVoke magazine
added bonus of reducing levels of dust and pollutant in your home. One company addressing this problem is CSR with a ventilation system called Odyssey. As well as being energy efficient, it removes odours and allergens whilst bringing fresh air into the house. When the outside temperature falls below the inside temperature, the Odyssey automatically switches to indoor cool mode. It efficiently removes the heat from your living space and replaces it with cooler, fresh external air. This is an effective, natural and healthy alternative to running airconditioning. Another important point to consider is which materials are most suited for your build. Manufacturers worldwide are responding to the concern for health positive products. We now have a wide range of commercial paint, glues, flooring and finishes that are free from heavy metals to replace those with high levels of toxic gas emissions. The most important and effective choices you will make while building or renovating your home are painting and flooring.
Painting
Linoleum
We are all familiar with the smell of new paint. The odour dissipates over time but VOC’s outgas from paint for up to 5 years. Low VOC paints have become popular recently but true zero VOC paints are now available.
Linoleum or lino as it is commonly called is seeing a re-emergence as a natural choice for floor coverings. You may remember it as being a very unsexy choice of flooring during the sixties and seventies but I think you will be surprised at how far it’s come! Forbo is one company with an amazing range of decorating colours. Better still, it is a sustainable product made from 97% natural raw materials, 43% of it contains recycled content and contains no phthalates, no plasticisers and no mineral oils.
Flooring You don’t have to sacrifice quality and aesthetics for a healthy, ecofriendly floor. We have seen significant changes as manufacturers realise that they not only have a responsibility to offer consumers high quality and healthier solutions but they also have a responsibility to care for the environment in which we all live.
Carpet Carpet manufacturers are getting behind healthier and more environmentally conscious choices. Look for the green labels that are part of the Carpet Institute of Australia’s Environmental Certification Scheme (ECS). These identify a carpet as Environmentally Certified by the Australian Carpet Classification Scheme (ACCS). Each label provides information about the environmental impact of the product. Level 1 identifies low VOC products that promote superior indoor air quality. The highest certification, Level 4B, indicates low VOCs plus a commitment to greenhouse gas impact and water use management in the manufacturing process. The best choice in carpeting is wool, a non-allergenic fibre that does not give off harmful emissions. Pure wool carpets provide significant floor insulation that helps to keep your home warmer in winter and cooler in summer. Combine it with a quality underlay such as those made by Dunlop, which are 100% recyclable and have a special antimicrobial element to protect against allergies and asthma attacks.
Timber From an environmental perspective consider using recycled timber flooring. Next best is timber with Forest Stewardship Council (FSC) certification, finished with a natural oil or wax. All Boral Timber’s flooring products are certified by the Australian Forestry Standard (AFS) and are in the process of seeking FSC certification. Bamboo is a highly renewable material, considered eco friendly and a great alternative to timber. But not all bamboo flooring is made or installed equally, so do some research before making your final selection. If you make the effort to improve indoor air quality, increase natural light and source toxin free products, you will be rewarded with both a comfier, healthier home and a clear conscience. Sallyanne Bond is an environmental consultant and works with several businesses in Perth. www.optimalenergysolutions.com.au
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As paint ingredients have become identified as a health concern, several companies have responded with paint based on safer ingredients. Coating the walls with zero VOC paint can make for a healthier difference to all your sleeping and living spaces. Choose an eco friendly commercial painter who promotes healthier alternatives.
your kitchen
Simple pantry swaps for healthy results Michelle Sims wants us to be more conscious whilst pushing the trolley around the supermarket each week and gives us some great suggestions on how to swap our pantry favourites with healthier options.
I do love the feeling of peering into organised kitchen cupboards stocked to the brim with fresh and wholesome ingredients waiting to play their part in a culinary masterpiece. It sparks my imagination and turns “I can’t be bothered” into inspired action. I’m sure you’re all familiar with the common scenario whereby at the end of the day you’re hungry, tired and lacking any kind of inspiration. When it comes to meal times, a well-stocked organised pantry goes a long way to boosting creativity in the kitchen. Having good ingredients on hand is the most important foundation for making meal times both easy and nutritious. Unfortunately ingredients found in our kitchens aren’t always optimal when it comes to your health. White flour, white sugar, white pasta and assorted canned food, plus the myriad of soup and sauce mixes waiting to be used for the one pot wonder
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ready in minutes. These items may be economical, big on flavour, quick and easy but the one thing they often lack is real food nutritional value. There’s no substitute for real food, no matter how many vitamins are added to fortify a nutritionally devoid product. Maybe you’ve thought about eating better but cutting out your usual ingredients and foods altogether can be daunting as it can feel like there’s nothing left to eat. A bare uninspiring pantry can leave you at the mercy of the fast, less nutritious food options out there, especially after a long day of work. Rather than feeling overwhelmed and deprived, lets look at some pantry items to swap. I believe that there’s often a more nutritious version of commonly used foods available. Before we start looking at different swaps I want to point out that
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your kitchen
Swahpis t
sometimes making better choices can mean a slight increase in price. The cost of real food ingredients can be more depending on the product. I want to stress that what you invest in food quality you get back in quality of health. There’s way around it, when it comes to your body you will always get out what you put in, so any money spent on more nutritious food will pay dividends in both the near and distant future. There are many kinds of food we can swap, but for the sake of simplicity lets start with the most commonly used. Foods such as pasta, flour, sweeteners, flavourings, bread and cereals. The alternatives listed are far more nutritious, easier to digest, more tolerated by those with allergies and will result in less inflammation in the body. Eating poor quality food, or food that simply doesn’t work for you, can often be the underlying cause of niggling health issues and weight gain. Many health issues can be balanced by small changes such as swapping a few ingredients to something better suited to supporting their body. Many of the suggested foods are available at mainstream supermarkets as well as whole food or organic food grocers and fine food stores. There are many choices now for those seeking healthier alternatives, making it so much easier to transform your health and body while still enjoying culinary pleasures. It’s simply a matter of exploring your options. Michelle Sims runs BodyBliss Coaching and food workshops through her business Wellness with Michelle. www.wellnesswithmichelle.com
Foris th
White flour pasta
• Spelt pasta • Kamut pasta • Kelp noodles • Wholemeal pasta
White sugar
• Panela (rapadura) • Coconut sugar • Brown rice syrup • Pure maple syrup • Agave • Fruit juice concentrate
White bread or mainstream conventional bread
• Bodhi’s sprouted breads • Ezekiel bread • Wholegrain sourdough
Bleached white flour
• White spelt flour • Wholemeal spelt flour • Buckwheat flour (gluten free) • Sorghum flour (gluten free)
Breakfast cereals
• Fruit juice sweetened cornflakes • Puffed brown rice • Natural or homemade muesli * breakfast cereals are often packed with refined sugars and additives so read ingredients carefully before making your choice
Ready-made sauces
• Fresh herbs e.g. basil, coriander, thyme • Salt and pepper • Chilli, spice blends * read ingredients when choosing a blend to avoid additives, refined starches and sugar
Spreads such as jam and peanut butter
• Natural or organic peanut butter with no added oils, additives and sugar • Jams sweetened with fruit juice (instead of sugar) without preservatives • Natural or raw honey
Cooking oils such as canola, vegetable oil and lard
• Coconut oil • Ghee • Organic butter
Plain white rice
• Basmati rice • Wild rice • Black rice • Brown rice
Snack foods
• Natural mixed nuts • Organic dried fruit • Kale chips • Goji berries eVoke magazine / 25
your kitchen
Green papaya and prawn salad
Cheesy chilli beans
Strawberry and apple crumble
Clean and lean recipes Michelle Floate shares some spring recipes that are big on taste and small on the waist from The Bikini Cookbook series.
Low calorie luxury Eating a low calorie diet doesn’t mean you have to miss out on all the foods that you love. Seared tuna steaks, grilled calamari and barbecued prawns are some of the most luxurious foods you can eat and are a lot lower in calories than red meat or pasta dishes. Entertaining friends doesn’t have to be an excuse to let your weight loss goals slip away. You can quickly serve a fast, healthy and exciting dish to impress your guests and still keep your waistline in check. This green papaya and prawn salad is a great example of a delicious light meal, perfect for a spring evening.
Eating a low calorie diet doesn’t mean you have to miss out on all the foods that you love.
26 / eVoke magazine
Green papaya and prawn salad Calories – 150 per serve / Serves 4 Ingredients 320g shelled raw prawns 200g grated green papaya 120g grated carrot 40g baby spring onions, finely sliced 80g red capsicum, finely sliced 40g fresh coriander leaf and stem chopped roughly 1.5 teaspoons sesame oil 1 teaspoon sesame seeds 2 teaspoons fish sauce 1 ⁄2 teaspoon hot chilli sauce or powder 1 teaspoon dry roasted peanuts, crushed 4 teaspoons light soy sauce 1 lime Method Marinate prawns in 1 teaspoon of sesame oil, chilli and 2 teaspoons soy sauce while making salad. In a bowl mix together the papaya, carrot, spring onions, coriander and capsicum.
Squeeze half a lime into salad and then stir through fish sauce, 2 teaspoons soy sauce and half a teaspoon of sesame oil. Cook the prawns over a medium heat in the marinade for about 2-3 minutes per side or until the prawns become opaque with orange edges. Plate up the salad and place prawns on top. Sprinkle with nuts and sesame seeds. Serve with a slice of lime and soy sauce. Tip – I recommend using a julienne vegetable slicer for the papaya and carrots.
Protein Power We often think vegetarians are very healthy but actually their diet can lack proteins, which are the building blocks of the body. Vegetarian protein is found in sources such as lentils, chickpeas, nuts, seeds and kidney beans. Proteins are vital as they are used to repair and restore the body and without regular protein intake muscle mass is rapidly lost. Give yourself a healthy protein boost with this light and flavoursome cheesy chilli bean recipe.
Cheesy chilli beans Calories – 300 per serve / Serves 4 Ingredients 400g tin kidney beans 1 clove garlic finely chopped 400g tin diced tomatoes 140g brown onion diced 1 teaspoon olive oil 1 sprig oregano finely chopped ⁄2 teaspoon smoked paprika
1
⁄2 teaspoon sweet paprika
1
⁄2 teaspoon cumin powder
1
1 pinch chilli powder 2 teaspoons light soy sauce ⁄2 teaspoon beef stock powder
1
⁄2 teaspoon dried oreganosalt and pepper 1
Salad 4 mountain bread sheets 100g Mundella reduced fat natural yoghurt 40g finely grated tasty cheese 80g avocado, cubed 20 medium cherry tomatoes, halved 20g red onion finely, chopped
a natural sweetener is the best way to satisfy your sweet tooth. A natural alternative that I choose to cook with is xylitol because it has a low glycaemic index and is low in carbohydrates and calories. Xylitol has a very low impact on blood sugar levels and is great for your teeth. Try baking this strawberry and apple crumble, it gets its sweetness from fresh fruit and xylitol and it is delicious.
Strawberry and apple crumble Calories – 228 per serve / Serves 4 Ingredients 300g sweet apples, peeled and cubed (weigh after removing core and skin) 300g strawberries, cleaned and cubed (weigh after removing stems) 200g Mundella reduced fat natural yoghurt 80g wholemeal self-raising flour 40g xylito l20g butter 5 whole cloves 1 flat teaspoon cinnamon
12 lettuce leaves
Method
Method
Pre-heat oven to 180 degrees celcius Boil apple pieces until tender. Drain apples and tip into a ceramic oven proof dish. Add strawberries and cloves. Spread the fruit out flat. In a bowl mix together xylitol, cinnamon and flour. Add butter then squeeze the butter and flour mixture with your hands to form small clumps which will make the crumble. Add about 4 teaspoons of water to dampen the mixture to make more clumps, adding more if needed. Tip the crumble mixture on top of the fruit and spread fairly evenly.
Fry onions and garlic in a deep saucepan with olive oil until brown. Add tinned tomatoes and drained kidney beans, cooking for several minutes on high. Add herbs, spices, salt, pepper, soy sauce and stock powder. Mix well and continue to cook on high heat until liquid reduces, stirring occasionally Once liquid has reduced, mash beans into a lumpy texture and simmer until there is no liquid left. Turn on grill and heat mountain bread for a couple of minutes until crisp. Sprinkle cheese on top of the bean sauce. Serve with pieces of mountain bread, salad and a dollop of natural yoghurt.
Naturally sweet There is nothing good about processed sugar. It has no nutrientional value or health benefits and is to blame for crippling diseases such as diabetes. Artificial sweeteners are proving to be dangerous to our health so choosing
Cook in oven for about 20 minutes, check often to ensure the crumble is not burning. Remove from the oven when golden and crunchy. Serve with a dollop of yoghurt. Tip – Warn guests to remove cloves. Michelle Floate is a qualified naturopath and author of The Bikini Cookbook series. www.bikinicookbook.com
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your kids
Nutrition fundamentals for kids We have an incredible opportunity as parents to profoundly impact the lives of our children with optimal health and happiness through nutrition, says Sally Gray.
The science of epigenetics, which studies how our environment impacts our genetic expression, has revealed that there are many factors that influence our health outcomes but the two most important are diet related: • poor nutrition • toxicity Research has shown that the typical diet provides significantly less nutrients than that of previous generations. Processed and packaged foods are largely the cause simply because they have undergone processing that diminishes the nutrient content of the end product. Sadly these make up a considerable amount of children’s diets. Nutrients are the individual elements found in food that the body uses as fuel to perform vital functions. These include minerals, vitamins, proteins and fats. Nutrients are most abundant in wholefoods, foods that have undergone no processing, particularly organic, wild and free range. It stands to reason that children have specific needs and require an abundance of the best possible nutrition to grow and 28 / eVoke magazine
develop properly. Processed foods fail to provide that.
being over consumed and the right foods are being under consumed.
The issue of nutrition has grown in importance because we are seeing levels of disease escalate dramatically in children, many of which are lifestyle oriented and most of which can be addressed with dietary intervention. Disease starts with nutrient deficiencies and thus the right nutrients can restore health. At a cellular level children’s bodies need the right nutrients to grow strong bones and teeth, for hormonal development, for healthy immune function, for nerve and brain support, to sleep well and to be happy. Without these the body and immune system are challenged and at the heart of all chronic and fatal conditions is immune dysfunction.
Anatomy and physiology tells us that the majority of cells in the human body are in our gut flora, in fact bacteria outnumber human cells by 10:1. We are 90% bugs! The next most abundant cell group belongs to the category of connective tissue – think skin (external and internal), bone and joints.
The tragedy of our current situation is the level of misinformation there is about the right nutrition for human health. Science supports the notion that a range of nutrients are needed, but some are needed more than others. If we are to follow conventional dietary dogma, the wrong foods are
The right nutrition for kids relies on establishing daily practices of feeding the body what it needs rather than expecting it to defy nature by trying to survive on factory foods. I propose a common sense approach to nutrition for kids. Wholefoods are where our attention needs to be, preferably organic and pasture raised. We are what we eat, but we are also what we eat eats! Refer to the book Nourishing Your Child for Health & Happiness by Sally Gray ND or join an upcoming workshop with Real Healthy Kids. www.realhealthykids.com
your kids
Here are some guidelines to boost your child’s nutrition and encourage the development of robust lifelong health through immune resilience.
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Move towards wholefoods, identify where packaged foods exist in your home and begin to find alternatives that provide rather than detract from nutrition. Each meal and snack is an opportunity to impact your child’s health on all levels and for life, so consciously choose those foods that support health. Abundant seasonal vegetables, quality fats from butter, good cheese, raw milk, coconuts, olives and include quality proteins (from animal sources both land and sea that are organically, ethically raised or sourced). Grains should be minimally consumed and only if properly prepared through soaking or fermenting. Fruit should also be eaten sparingly. Be persistent and consistent, only offer your children the foods that you want them to eat and that will benefit them long term. Avoid toxicity from agricultural chemicals used on food and in processed foods as well as synthetically created supplements and household cleaning products. Drink plenty of pure water, enjoy sunshine and exercise. Follow the 80/20 rule, its what you do 80% of the time that matters.
Easy 3 step posture check for your family • Your posture directly affects your health • Improved posture can lead to better overall well-being • Gross motor (muscle) function affects thought, emotion, mood, concentration and memory • Call your local nervana clinic to book your posture examination of the energy output of the brain is “ 90% used in relating our posture to gravity. 90%
of the stimulation and nutrition to the brain is generated by the movement of the spine.
”
Dr. Roger Sperry, Nobel Prize recipient for brain research
Visit our website for 3 step posture check and more information
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your kids
s a e d i e p i c e r e s Nutrient den Free range bacon and egg cups Great to freeze and use as snacks. Quantities per muffin mould 1 long piece of bacon or 2 smaller pieces 1½ eggs 1 heaped teaspoon raw or quality cheese 3 to 4 olives diced Salt, pepper and herbs to taste Butter for greasing muffin tray * Add grated or mashed vegetables as an option Liberally grease muffin tray and lay bacon in to form a cup. Combine eggs, cheese, herbs, S&P and optional ingredients and pour into moulds. Bake at 170C until puffed and golden.
Baked porridge This makes enough for another breakfast as well as snacks. The kids will love the cakey texture. Ingredients 450gm organic oats 2 tablespoons yoghurt or whey for soaking 6 organic free range eggs 2 cups raw milk or cream if you have it 1 tablespoon vanilla Âź cup raw honey Âź cup butter or coconut oil Grind of real salt 1 cup of dried fruit (organic apricots pictured) * Spice and nuts optional Method Soak the oats overnight in water and whey or yoghurt. In the morning strain and rinse well. This provides greater nutrition and improved digestion. Gently heat the butter and honey to melt. In a bowl combine all the ingredients and pour into a prepared baking tray and bake at 170C until golden and set, about 30-40 minutes. Cool slightly then cut into wedges and serve with your choice of toppings. We like yoghurt and honey. Great served cold and good for lunch boxes. 30 / eVoke magazine
Nutrients are the individual elements found in food that the body uses as fuel to perform vital functions. These include minerals, vitamins, proteins and fats.
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