Nutrition – Page 4 – All Natural Mumma

In Recipes

The Ultimate Self Love Smoothie

February 16, 2022

Taking care of yourself isn’t selfish, it’s a necessity! Don’t you agree?

As mummas we often put the needs of others before our selves and wait until we get a break before we do something, “just for us”. But what if we do the thing, when we need to?

Too often we wait until our body is screaming out for a rest or we literally flip out and yell at our kids because our emotional needs haven’t been met. It’s ok to need to stop. It’s ok to take 5, 10 or 20, whatever it is you need to do so you can keep on being the awesome mumma you are.

FRESH WHOLE FOODS

One of the simplest ways that you can nourish your body is with a hit of fresh whole foods. And my favourite way to do this is to whip up a superfood smoothie.

THE BENEFITS OF THE GOJI BERRY

Goji berries (wolfberries) protect the eyes and provide immune system support. They protect against cancer and promote healthy skin. Goji berries contain a high amount of antioxidants which fight harmful free radicals and inflammation in the body.

CHIA SEEDS

Chia seeds are rich in Omega 3 fats and provide a good source of fiber. They contain quercetin which is a bit of a buzz word at the moment, but basically quercetin is also another antioxidant that helps reduce inflammation in the body and keeps your immune and cardiovascular system working well.

STRAWBERRIES AND BLUEBERRIES

Berries in general keep your mind and eyes sharp and help to promote lovely skin. They protect against heart disease and are considered a low GI fruit. This makes them a great addition to your smoothies. Berries are also a great source of antioxidants which helps keep those nasty free radicals at bay.

HEMP SEEDS

Hemp seeds are a great source of protein and pack a punch in your smoothie. They assist with healthy weight management by stabilising blood sugar levels and are a good source of essential fatty acids.

HERE’S WHAT YOU NEED..

1 cup frozen blueberries
1 cup frozen strawberries
1 tbl chia seeds
1 tbl hemp seeds
3 medjool dates (pitted)
1/4 cup organic goji berries
juice of 1 lime
3 drops of YL Lemon essential oil (optional)
2 drops YL Grapefruit essential oil (optional)
3 tsp organic coconut oil
1 cup filtered water
5-7 cubes ice

METHOD

Blend frozen fruit, seeds, dates, goji berries and ice.
Add water, juice of lime, essential oils and coconut oil and continue to blend until smooth.
Decorate the top with shredded coconut, chia seeds and blueberries!

In Nutrition

Essential Brain and Nervous System Nutrition

October 14, 2021

VITAMIN B COMPLEX

– synthesises and circulates neurotransmitters (brain chemicals) that regulate heartbeat, respiration and digestion.

VITAMIN C + E

– helps prevent degradation of nervous system and brain. Anti-ageing.

MAGNESIUM

– calms the nerves and essential for learning and memory. Protects against neurological diseases such as migraines, depression and epilepsy.

ESSENTIAL FATTY ACIDS

– nourish the myelin sheaths that surround the nerves. Help to heal the nerves and nervous system.

VITAMIN K

– improves brain power and cognitive skills.

COPPER

– helps the brain control nerve signals.

ZINC

– crucial for nerve signalling.

For healthy foods that contains these beneficial nutrients, head on over to this post:

Top 8 Foods for the Brain and Nervous System

In Holistic Health

Top 8 Foods for the Brain and Nervous System

October 14, 2021

GREEN LEAFY VEGETABLES

– rich in Vitamin B complex, C, E and Magnesium.

FISH (especially salmon)

– rich in essential fatty acids.

DARK CHOCOLATE

– high in flavonols and contains anti-inflammatory and antioxidant properties.

EGGS

– rich in choline and used by the brain to make acetylcholine, a neurotransmitter for memory and brain cell communication.

AVOCADOS

– rich in both Vitamin K and folate. They’re also high in protein and low in sugar. Avocadoes are said to prevent blood clot in the brain and stroke and they also improve memory and concentration!

BROCCOLI

– rich in Vitamin K and glucosinolates that slow down the breakdown of acetylcholine, which has been linked to Alzheimer’s.

ALMONDS

– contain high levels of omega-3s and brain protecting Vitamin E.

PUMPKIN SEEDS

– an excellent source of magnesium, copper, iron and zinc.

Which one on this list is your favourite?

Could you add each one to your weekly healthy eating plan?

Find out why these foods are so good for the brain and nervous system over on this post:

Essential Brain and Nervous System Nutrition

In Natural Parenting

Homemade Vegemite and Why You Have to Try It!

February 27, 2021

Have you tasted Vegemite before? If you’re not from around these parts there’s a high chance that you haven’t and if you have, you most likely don’t like it!

I’m a born and bred Aussie so of course I have tried Vegemite and all of its commercial alternatives. I grew up to the catchy tune that echoed throughout every Australian home in the 80s. Those were fun times!

I’m not sure it gave me those rosy cheeks though??

Being an all natural mumma now, I’ve chosen not to feed this iconic spread to my children. Ingredients like yeast grown on barley and wheat, and other ingredients like Potassium Chloride (Mineral Salt 508) and Ammonia caramel (Colour 150C), are additives that are best avoided. Here’s why!..

INGREDIENTS TO AVOID AND WHY

YEAST GROWN ON BARLEY AND WHEAT:

High possibility this product is GMO and also contains gluten.

MINERAL SALT 508:

Prohibited in foods for infants. Can cause gastrointestinal and liver issues.

AMMONIA CARAMEL (150C):

Also prohibited in food for infants and is known to cause allergic and hypersensitive reactions and hyperactivity.

FLAVOURS:

This quite literally could be anything! The chemical composition of flavourings can be complex and because of this reason, Food Standards Australia New Zealand exempts companies from fully disclosing, and therefore not labelling, exactly what their “flavour” consists of. There could be 50 or more substances (or ingredients) that make up just one flavour. For a savvy mum making wise choices about the food they are feeding their kids, this presents a real problem. Best to avoid!

WHAT ABOUT THE VITAMINS!!?

It is true that Vegemite is renowned as having added vitamins such as Niacin, Thiamine, Riboflavin and Folate, however unfortunately, these vitamins are synthetic! The body does not absorb and therefore utitilise them, in the same way as it would if they were naturally found in wholefoods.

NOT A HEALTH FOOD PRODUCT

Although we may have fond memories of our childhood and Vegemite playing a starring role, let’s not forget that it was a pantry item created from a waste product. Breweries at the time had a surplus of leftover yeast and so with the help of a chemist, Vegemite was born and marketed to the people as the latest and greatest thing. It was heavily promoted (hence the catchy tune) to appeal to busy mums and fussy kids.

It was never intended to be a health food product.

A NATURAL ALTERNATIVE

When something is super simple to make and it uses all natural ingredients, I want to know about it. A friend recently shared this recipe with me and it is so good, I had to share it with you!

HERE’S WHAT YOU NEED

3 1/2 cups organic black sesame seeds
2 tbl organic sesame oil
1/8 tsp rock/sea salt
150g organic Tamari (Soy Sauce)
3 tbl Bragg Nutritional Yeast Seasoning
3 tsp organic Apple Cider Vinegar

STEP 1 – MAKE THE BLACK TAHINI PASTE

In a high speed blender, grind up the sesame seeds.
Add the sesame oil and salt and blitz again.
This makes your Black Tahini Paste. You will only need 210g for this recipe.
Store the rest in a glass jar in the fridge for up to one month.

STEP 2 – COMBINE INGREDIENTS

Take 210g of your Black Tahini Paste and add it back to your high speed blender.
Add the tamari, nutritional yeast and apple cider vinegar and blend well.
Transfer to a glass jar and store in the fridge.

THE END RESULT

A delicious savoury, salty spread to put on sourdough and crackers..

You could even add a tablespoon to a hearty stew!

Are you a Vegemite lover?

Even if you’re not, you might like to still try this yummy recipe.

Let me know what you think!

In Holistic Health

How a stay at home mum increased her low energy in just 7 days without caffeine or stimulants

February 8, 2020

You know I love to share how this juice is helping people right!? Well this story really hit home for me because I remember what it felt like to be in that space. Tired, no energy, feeling like you can’t keep up.. The difference is, back then, I didn’t have access to this incredible drink. I was 5 kids in before I was introduced to it!

I have a small child who is very active and I was really struggling to keep up with him. After one week I started waking up feeling like I had energy to get through the day and now we don’t seem to catch every little thing anymore. So happy I’ve found this product.

A Mumma With Low Energy

When Sam first reached out, she was desperate. Her energy levels were super low and life just didn’t feel good anymore. She was struggling to get things done during the day and the constant demands of her little one left her feeling exhausted. Her relationship with her husband suffered because all she could think about was how everything was piling up around her and that made her feel resentful towards her husband, even though she knew he was doing all he could to help.

Sam had seen me talking in our Better Health Group about this all natural juice and how much it gave me the energy to get through my day and thought “What have I got to lose!!” And I tell you what, she has never looked back!

Immediately she noticed something different. In fact, the very first day she messaged me in tears saying she felt like this was an answered prayer. I wholeheartedly believe that too.

The Result

7 days in and she was waking up without the usual brain fog and noticed that she didn’t need to reach for that afternoon sweet snack or cup of coffee like she used to. Her mood had improved, she was feeling more connected to her hubby and overall life was great.

Oh and let’s not forget!.. she’s now experienced firsthand how the immune boosting qualities of this incredible product have improved her family’s health. But that’s a WHOLE other story for a whole other day.

Sam says that she is super excited to continue on with her superfood juice and is even now looking into the benefits of our 21 Day Wellness program to lose weight, get fit and detox from all the gunk that is so prevalent in today’s modern world.

If you’re sitting there thinking, “OMG that is me too!”, then comment below, email me, FB stalk me.. whatever you have to do to get my attention. I promise you, THIS is what you have been waiting for.