October 2010 Newsletter

Hi everyone, welcome to the October monthly newsletter from OrganicFood.com.au. For your reading pleasure, we've again compiled some handy and insightful nutrition, well being and foodie articles from our expert guest contributors. We hope you enjoy!

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YOUR WELL BEING: EATING MORE VEGE

Written by Kathyrn Elliot, Nutritionist. For more info contact kathryn@kathrynelliott.com.au

Spring may well be my favourite season of the year.  I love the long, hot days of summer, but it's the welcome relief of spring I most enjoy.  After months of cold and dark, suddenly the world seems alive again and everyone's mood changes.  Spring is also my favourite because of the vegetables which come into season.  Asparagus, broad beans, globe artichokes, beautiful peppery radishes, spring onions and all the gorgeous peas - vegetables I've missed and been hanging out for.  

Vegetables are a diverse food group, which are also very good for your health and yet most people struggle to eat enough.  Even the most generous estimates have only 30% of Australians eating the recommended five serves1.  

However eating plenty of vegetables is important for your health.  Diets high in vegies are associated with lower blood pressure, reduced risk of both heart disease and some cancers2.  Eating plenty of vegetables reduces your risk of macular degeneration2, the leading cause of blindness in Australia3.  Plus, if you are trying to lose weight, then vegetables will bulk out your meal and fill you up, while adding negligible kilojoules.  

Vegetables also provide vitamins and minerals, which encourage your body to run more efficiently.  So eating vegetables isn't just about long-term health, you'll also feel better and have more energy now.

There are lots of ways you can include more vegetables in your day:  

1 Ditch the vegemite on toast for breakfast, instead spread avocado and top with a handful of rocket.

2 If you're buying a sandwich don't just order ham, cheese and tomato, instead ask for “all the salads”.

3 Most take-away lunches are light on vegetables, so get in the habit of asking for extra.

4 Snack on half a punnet of cherry tomatoes and you've had two servings of vegetables.

5At dinner time make sure at least half your plate is covered with vegetables.  This will fill you up and ensure you're getting at least 2 - 3 servings.  

References:
1The 30% is taken from Australian Institute of Health & Welfare figures: http://www.aihw.gov.au/riskfactors/statistics/RFtable2.cfm  In contrast the estimate from NSW Department of Health is just under 11% of adults are getting enough vegetables: http://www.health.nsw.gov.au/publichealth/chorep/beh/beh_veg_statage.asp
2Harvard School of Public Health, The Nutrition Source: Vegetables and Fruits the Bottom Line, Available online at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/index.html
3. Australian Institute of Health & Welfare, Bulletin Number 27: Vision problems among older Australians, July 2005.

YOUR BODY: SPRING ENTHUSIASM

By Michael Berry – Vivos Active.

Spring is here, the school holidays are almost finished, summer, beach time, sports and more social events are just around the corner! Are you in shape?

If you have been hibernating through winter or are new to activity a small word of warning, that spring enthusiasm that is propelling you off the couch and out to do something can also get you into trouble. Before you sit back down don’t get me wrong, I want you to get outside and start moving around, do some gym work and start some adventure activities, but not at the risk of injuring yourself. When you start training again remember that you have been taking it easy, gotten a little older, may have put on some weight or lost some strength and flexibility. When you start training pick the appropriate level of intensity and duration.

Physiotherapists, osteopaths and other allied health professionals see many people who strain legs and backs getting back into exercise to enthusiastically. A great place to start is having a consultation with an experienced fitness trainer or having a check up with your GP or Naturopath. The Fitness Australia organisation that governs personal trainers has a new ranking system based on qualifications and experience so that you can get an idea of how good your trainer is.

Regression is the key element, you need to start off at a lower level with lighter intensity and less volume then last time you were consistently active. If you have never trained before but have read that interval training is great for weight loss don’t go out and try sand sprints straight up as without the appropriate fitness to back it up you can easily strain a hamstring, tear a calf muscle or jar your back.

Start a simple walk jog cardio program, always do a warm up and cool down. Expand your fitness training to include simple body weight exercises like squats, lunges, sit ups, prone holds, push ups and chin ups or pull ups. Start off with just a small achievable amount of each exercise and then wait and see how you feel over the next couple of days, if you are really sore you may need to phase training in more gradually if you are ok then start building up the amount of repetitions that you do of each exercise or even go through each exercises a second time.

YOUR MIND: YOGIC SPRING CLEANING

Written by Nikola Ellis of Adore Yoga in Mosman.

Yogic spring cleaning Revitalising body and mind with the ancient principles of Ayurveda.   Whether it’s clearing out junk in the garage or starting a new exercise regime, many of us instinctively look for ways to make a ‘fresh start’ in Spring. This is the natural way of things according to Ayurveda, yoga’s sister science and a traditional healing system that emphasises living in harmony with the seasons.  

Kapha Time In Spring, the dominant ‘dosha’ or energy is Kapha (pronounced CUP-pa). When Kapha is in balance you feel light, vibrant and healthy. But too much Kapha leads to sluggishness, congestion and weight gain. Try these easy spring time practises to banish excess Kapha:  

1.     Get Moving Kapha accumulates when we are sedentary, so try a dynamic yoga routine to get the  energy circulating and create ‘internal heat’ to burn up the body’s impurities. Do a few sun salutes before breakfast and add some standing poses, twists and backbends to your routine.  
2.     Eat Right Go for leafy greens, sprouting veggies and wholegrains such as buckwheat, barley and corn. Avoid snacking and stick to raw or lightly steamed veggies.  It’s especially important to avoid foods that aggravate Kapha, such as ice-cream, dairy, oily or heavy foods.  
3.       Detox Time A yogic cleanse with a qualified teacher is great way to detox. However you can try this easy weekend detox at home. For three days, only eat fresh fruit and vegetables (raw or steamed) along with a traditional kitchari.  

Kitcahri

• 1 cup basmati rice
• ½ cup mung beans (whole, soaked overnight)
• 6 cups boiling water
• ¼ teaspoon turmeric
• 1 pinch asafoetida (also called hing—available at Indian groceries)
• 1 cup chopped vegetables
• 1 teaspoon ground cumin  

1. Combine the rice with the mung beans and wash twice.
2. Place rice and beans into boiling water, adding the turmeric and asafoetida.
3. Cook over medium heat until the water is mostly absorbed.
4. Add one more cup of lukewarm water, vegetables and spices.The final dish should be a stew with a very moist and soft consistency.
Adapted from Ayurveda for Women by Dr. Robert E. Svoboda  

These three simple steps will set you on the road to greater energy and a wonderful feeling of lightness.

YOUR TASTEBUDS: RECIPE OF THE MONTH

Brown rice salad with spiced chickpeas & sweet potato

Serves 4    

• 300g Brown rice
• 3 tsp ground cumin
• 1 medium sweet potato, peeled and cut into 2cm pieces
• 1 red onion, cut into small chunks
• 400g can chickpeas, drained
• 1 tsp ground coriander
• 1 tsp paprika
• ½ tsp turmeric
• 1 tbsp olive oil
• 50g toasted slivered almonds
• 2 tbsp freshly chopped coriander
• 1 ½ cups rocket leaves
• 1 ½ cups baby spinach leaves
• 1 tbsp lemon juice
• 4 tbsp natural yoghurt
• ½ cup freshly chopped mint
• Salt and pepper  

Preheat oven to 180 degrees. Line a baking tray with baking paper. Cook the brown rice in a large saucepan of boiling water with 2 tsp of cumin. Cook stirring occasionally for about 30 minutes, or until al dente. Drain well.

Meanwhile place the sweet potato, onion, chickpeas in a large bowl. Add the remaining cumin, ground coriander, paprika, turmeric and oil and mix together. Spread on to the baking tray in a single layer and bake for about 25minutes or until potato is tender. Mix the natural yoghurt and chopped mint in a bowl and leave to one side.

Toss the rice, sweet potato mixture, almonds, chopped coriander, rocket, baby spinach & lemon juice together in a large bowl. Season to taste and serve drizzled with the natural yoghurt dressing.

ORGANIC GROCERY PRODUCT OF THE MONTH

From PURE AND GREEN, we have added a really wonderful range of certified organic beauty products to our website. Products include facial moisterisers, exfoliates, bath salts, cleansing soaps and even a great toothpaste.You can also check out our full range of  Special Offers and Newly Added Products on our website.

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

Thanks

The team at OrganicFood.com.au Pty Limited