August 2009 Newsletter: Mushrooms and Juicing Benefits

Hi Everyone,
Welcome to the July newsletter from www.OrganicFood.com.au. We specialise in the home delivery of Organic Mixed Boxes and Fresh Organic Fruit, Veges and Groceries across Sydney and Melbourne. Its healthy, natural, FRESH produce conveniently delivered to your door!         

All About Mushrooms

Mushrooms are the perfect food for the busy lives we lead today.  They are quick and easy to prepare, blend well with other flavours, can be cooked almost any way you can imagine, and are very nutritious. Mushrooms are the only fresh fruit or vegetable that contains Vitamin D.  This is essential in healthy bones.  Mushrooms have immune boosting properties - especially the shitake mushroom.    

Mushrooms are a hidden treasure for vegetarians as they contain nutrients that are typically found in meats.  They are low in calories, fat and cholesterol free and very low in sodium, yet they provide several nutrients, including riboflavin, niacin and selenium, which are typically found in animal foods or grain and pantothenic acid, which is an essential B group vitamin.  It is involved in the production of brain transmitters, hormones and haemoglobin.  Niacin is important for healthy skin and digestive system.  Selenium is a potent antioxidant.  

Mushrooms are best stored unwashed in brown paper bags in the refrigerator, preferably on the lowest shelf. Generally it is important that mushrooms are packaged in materials that allow them to breathe, so they don't “sweat” and become slimy.

Organic Grocery Products of the Month

We continue to add to our great range of groceries, check out a selection of some recently added products to our website.

Two great products we have added are Organic Crackers from Marys Gone Crackers (gluten free, great with cheese!) and beautiful Organic Kalamata Olives from Rosnay Olives (gourmet and delicious!).                

Check out our full range of Certified Organic Grocery Products.

Naturopaths Corner - Benefits of Juicing

This months Naturopath's piece on Juicing is brought to you by Jude Eisenhuth, Naturopath, Nutritionist and Herbalist, from Feeling Fantastic. Thanks a lot Jude...

Juicing releases the healing power of plants to support wellbeing over a range of health concerns. And, as we can drink far more juice than the equivalent volume of whole fruits and vegetables we can quickly tap into a powerhouse of energy and health.                          

A fresh organic juice has an incredibly high concentration of vitamins, minerals and enzymes providing the building blocks for happy, healthy revitalised cells without including an unwanted load of pesticides, insecticides and  growth hormones etc. Juicing is one of the simplest and most effective wellness strategies we can employ on a daily basis. And within a very short space of time the difference in how we feel is quite noticeable, the energised ‘zing’ is there! Not to mention how beautifully cleansing and hydrating juices are.  

Everyone can benefit from juicing.

• A multivitamin and mineral supplement in a glass is a perfect solution for kids who are picky eaters. They generally love the delicious sweetness of a fresh raw juice.
• Those recovering from an illness can frequently manage juices though may not have much of an appetite. In fact juicing will support the return of the appetite while providing all important concentrated nutrition for recovery.
• With our busy and often long workdays fatigue can take its toll and stress our system. What better way to give ourselves an energy boost than a juice.
• As a preventive measure juicing is a stand out and with winter upon us regular juicing will boost your immunity.

Naturally organic is always best and tastes so good. Enjoy and be feeling fantastic!  

If you have any queries for Jude on juicing or other nutrition matters, you can contact her via the Feeling Fantastic website.

Exercise Tips - Are You Dehydrated?

This months piece is brought to you by Michael Berry, from Vivos Active. Michael runs group and personal training sessions in the northern beaches of Sydney.

Could you be chronically dehydrated? Many people are and never realize it. Our bodies require at least eight glasses of water per day, more during exercise, illness, and hot weather. People often think that even if they don't actually drink water, they are getting enough by drinking coffee, tea, soft drinks, juice or beer. The truth is that many of these beverages have a diuretic effect, encouraging the body to excrete water through urination, rather than retaining it. The human body when dehydrated does not function at its best and may be at risk for many ailments. It is vital to note that the two most common signs of dehydration – a dry mouth or feeling thirsty – are not actually the first signs.  Once these symptoms occur you are already dehydrated.   

Excess Weight and Obesity: people often mistake thirst for hunger, and thus eat foods that are rich in water or more food in general.  Thus it is recommended to drink a glass of water before eating in order to distinguish between true hunger and thirst. When the body is deprived of water, a water rationing system takes effect. The order of circulatory priority is the brain, lungs, liver, kidneys, and glands, then comes the muscles, bones and skin (skin is last to get hydration).  

It is impossible to prescribe a general fluid replacement plan that will meet the needs of all athletes.  Fortunately, athletes can easily estimate their own fluid requirements by weighing themselves before and after exercise sessions.  Each kilogram (kg) of weight lost is equivalent to approximately one litre (L) of fluid.  Adding on the weight of any fluid or food consumed during the exercise session will provide an estimate of total fluid loss for the session.  For example, an athlete who finishes an exercise session 1 kg lighter and has consumed 1 litre of fluid during the session has a total fluid loss of 2 litres. Most athletes can tolerate 200-300 ml every 15-20 minutes but tolerance will vary according to the exercise intensity.

Thanks a lot Michael. To read the full article on the Vivos website, click here.

Recipe of the Month

Again brought to you by Georgina, our customer from the northern beaches, and talented chef from her great cooking school Simply Sumptuous Foods. Mention this newsletter when you register for a cooking class and Georgina will give you 10% off the cost of your class! If you have been inspired by Masterchef, now could be the time to get some training from an expert!

Warm Cous Cous Salad   Serves 2-4.

Ingredients:

• 100gm Cous Cous
• 100ml boiling water
• 1 tsp oil or butter
• ½ butternut pumpkin
• Small sweet potato
• 1 tbsp almond slices
• 1 tbsp pine nuts
• 1 tbsp sunflower seeds
• 1 tbsp pumpkin seeds
• 8 cherry tomatoes
• 30 ml White wine vinegar
• 1 Tbsp Walnut or Hazelnut oil
• Salt & Pepper

Pre heat oven to 200°. Peel and chop the pumpkin and sweet potato in to small cubes, then place on a baking tray, cover with a little oil and bake for 15 min or until brown. Place tomatoes in a baking dish, drizzle with olive oil, season and bake for 8-10 minutes until they are soft. Set aside.  

Combine water, cous cous and 1 tsp oil or butter in a bowl, cover and stand for 5 minutes. Place seeds and nuts in to frying pan and lightly toast for a few minutes. Stir couscous with a fork to break up the particles then add the seeds, nuts and roast pumpkin, sweet potato, tomatoes and stir through.  

Season, combine the nut oil and vinegar in a jug then add to the couscous and stir through.

Ceck out some more great recipes on our website.

Thanks for your interest in the organic market and the environment....any queries about our shopping service please visit www.organicfood.com.au or  contact Leonie@OrganicFood.com.au.  

Adam, Amanda, Leonie and the team at OrganicFood.com.au