November 2009 Newsletter: Why To Avoid Soft Drinks
Hi Everyone,
Welcome to the November newsletter from www.OrganicFood.com.au. We specialise in the home delivery of delicious, fresh Organic Mixed Boxes and Fresh Organic Fruit, Veges and Groceries across Sydney and Melbourne. Its healthy, natural, FRESH produce conveniently delivered to your door! Come and taste the organic difference....
Avoiding Soft Drinks
Our in-house nutritionist Amanda this month discusses soft drinks....
Soft drinks, as we know are highly processed foods. Our bodies try and cope with these foreign ingredients the best way they can, but they do it under duress causing many unwanted consequences. As we digest these drinks, our teeth are the first ones to feel the pain. The phosphoric acid, citric, malic and tartaric acids are added to soft drinks. Due to their high acidic nature, these substances corrode the surface of the tooth enamel causing much unwanted dental caries and visits to the dentist.
From the mouth, the soft drink travels through our digestive system and is absorbed into our blood stream where the sugars and other ingredients need to proactively be used. Due to the fact that there is an excess amount of sugars and increased calorie intake in soft drinks, this excess contributes to diseases such as obesity and diabetes.
Some research indicates that soda could increase the risk of osteoporosis, due to the ratio of calcium:phosphorus being 1:2 instead of 1:1. The high phosphorus content in soft drinks (especially coke) hampers the absorption of calcium, if calcium intake levels are low. Calcium is needed in all stages of life but particularly in the elderly, adolescents and during pregnancy. According to a study from Harvard Medical School, high school girls who regularly consumed soft drinks were three to five times more likely to break bones than those who didn't.
Thanks Amanda. If anyone has any queries shoot Amanda an email to Amanda@organicfood.com.au. You won't be surprised to learn that you wont find coke on the shelves at OrganicFood.com.au! Check out some far healthier beverages from our online shopping site.
Organic Grocery Product 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.
Our range of Phoenix Juices continue to be very popular, both the Apple and Guava and Apple, Orange and Mango are well worth a try.
Check out our full range of Certified Organic Grocery Products.
Naturopaths Corner: Food and Mood
This months piece comes from Stephanie Hamilton, Naturopath from her clinic in Yeo Street, Neutral Bay. She is a big fan of organic food and in her piece discusses "Food and Mood"
A recent study has suggested a link between processed foods and depression. The 5 year study showed that the people that ate a lot of processed meat, chocolate, sweetened desserts, fried foods, refined cereals and high fat dairy were more vulnerable to depression. Those with the highest intake of whole foods such as fruits, vegetables and fish were less likely to report depression symptoms.
So what are the best foods for your mood?
- Green leafy vegetables and cruciferous vegetables (such as Broccoli and Brussels sprouts) for their folate content
- Oily fish 3-4 times a week for the omega-3 fatty acid content
- Whole grains and legumes for the vitamin B content
- Antioxidant rich fruits such as berries, cherries and pomegranate
- Plenty of water (2L/day)
- Eating every couple of hours to maintain blood sugar levels, but make sure that the food you snack on is rich in complex carbohydrates and protein
- Good quality, organic, 70% cocoa solids CHOCOLATE! There is more and more evidence suggesting the benefits of chocolate on brain health. Enjoying a little bit every now and then can be beneficial for your mood, as long as it’s not filled with sugar and milk! Check out the Alter-Eco Dark Chocolate for a delicious, healthy and ethical chocolate choice.
Thanks a lot Stephanie. If you have any queries on this or other health matters, you can email Stephanie at stephanie.naturopath@gmail.com.
Exercise Tips - Wellness Checklist
Brought to you by Michael Berry, from Vivos Active. Michael runs group and personal training sessions in the northern beaches of Sydney. This month Michael runs through a checklist to see "Am I serious about my wellness". One to cut and paste on the fridge...
YES NO Have I had approximately 2L of water today?
YES NO Have I had the minimum of 2 fruit and 5 vegetable servings? (is it organic?)
YES NO Am I having a mix of proteins through the week? (is it organic? e.g..... fish, nuts, legumes)
YES NO Have I had 7-8hrs of sleep?
YES NO Have I done some positive self talk or motivational reading? (e.g affirmations, goal setting, reviewing the positives in your life)
YES NO Am I addressing the negative stress in my life? (e.g meditation, yoga, breathing exercises)
YES NO Have I exercised today? (have I done 10,000 steps? and some toning exercises?)
YES NO Am I giving words of praise & encouragement to everyone? (give and you shall receive)
YES NO Have I had some maintenance work this month? (e.g a massage)
YES NO Have I recognised my efforts or rewarded myself? (e.g reward yourself as you make positive changes)
Thanks Michael, great to see such a 'holistic' approach.
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!
Rainbow Salad - Serves 4
- 600g baby beetroot, trimmed
- 300g asparagus, trimmed
- 2 cloves garlic, crushed
- 1 tbsp finely grated lemon rind
- 2 small avocados, cut into thin wedges
- 3 medium oranges, segmented
- 1 red onion, thinly sliced
Wholegrain Mustard Dressing
- 1 tbsp extra virgin olive oil
- 1 tbsp wholegrain mustard
- 1 tbsp white wine vinegar or apple cider vinegar
- 1 tbsp finely chopped chives
- ¼ cup parsley, coarsely chopped
Preheat oven to 180°C. Place beetroot on to an oven tray, roast uncovered for about 45 minutes or until the beetroot is tender. Cool for 10 minutes, peel and cut into quarters. Meanwhile combine asparagus, garlic and rind on oven tray and roast uncovered for about 10 minutes or until asparagus in tender. Cut asparagus in half, crossways.
Combine all the ingredients for the dressing in a small bowl. Place beetroot and asparagus in a bowl and mix with the remaining ingredients, toss gently and serve.
Thanks Georgina, really sounds wonderful...
Check 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