Sept Newsletter: Insomnia Tips, Exercise Goals, Organic Linen, Great Recipe from Annalise

Hi everyone, welcome to the September 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 Wellbeing: Insomnia Keeping You Awake?

By Claudette Wadsworth Naturopath, Nutritionist & Herbalist in Bondi Junction www.claudettewadsworth.com.au     

Having difficulty falling asleep or staying asleep? Chronic insomnia can disrupt work and relationships, while fatigue is a factor in vehicle accidents and poor health. Groups particularly at risk include night shift workers, physicians, truck drivers, parents and teenagers.  

Herbal medicines provide enormous relief from insomnia and help to reestablish natural sleep patterns. Valerian is the most commonly used herb for insomnia and is now supported by the World Health Organisation (1999) as treatment for restlessness and sleep disorders, with Mexican Valerian best for maintenance insomnia (difficulty remaining asleep). Passionflower, Hops and Zizyphus are also commonly prescribed herbs for both insomnia and anxiety. As with all herbal medicines they can take 1-2 weeks for their full effect and are best taken one hour before bed with a repeat dose in the night if necessary. There are no problems of tolerance or dependency.  

Calcium and magnesium have sedative effects when taken in the evening. Even a cup of warm milk or a piece of cheese after dinner is calming. However, avoid bedtime snacks of grains or sugars which raise blood sugars and inhibit sleep. Homeopathic melatonin is also useful for jetlag.  

Self Care

Accumulated stress must be managed so that the mind and body can unwind prior to sleep. Try a warm bath with lavender oil in the evening, chamomile tea, 15 minutes of stretching before bed, gentle lovemaking. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. Reading something spiritual or religious or praying also helps people to relax. Remove the TV from your bedroom, eat at least two hours before bed and do not have a large, heavy dinner. Avoidance of stimulants such as caffeine, smoking and alcohol is obviously essential.  

Exercise during the day, but not in the evening, demonstrates well researched benefits for insomnia. Meditation for as little as 15 minutes a day can raise melatonin. Melatonin is a hormone secreted by the pineal gland that induces drowsiness and sleep. Sleep in complete darkness as light in your bedroom can disrupt circadian rhythms (normal sleeping patterns) and melatonin production. If you get up in the middle of the night to go to the bathroom, do not turn the light on as melatonin production will cease immediately for that night.  

Sweet dreams….

Your Body: Have you made your decision about health and fitness?

By Michael Berry Wellness Consultant. For more information or if you have questions email me at info@vivos.com.au

Do you want to be healthy? Do you want to be fit?

Lots of people would answer yes to these questions, but can you answer yes to the next one and how strong is your conviction? Have you made the decision?

If you can answer yes to this then that is great, but did you ask it once or do you ask it again an again and again throughout the year? If at the start of the year you make a decision that you are going to improve your health state by eating healthy  food and taking up some fitness training and then set out the parameters for that goal clearly with consideration of major events, holidays, weddings, parties, busy weeks of work, empty fridges etc that is fantastic, stick to it.  

I find that many people make the decision without considering the parameters and then every time a situation comes up they ask themselves the question again when they are under the influence of time and financial constraints, peer pressure, lack of sleep or hampered by circumstances without or within their control.

At the start of this year I set a challenge to not have any chocolate of any form for all of 2010, that’s no dark, milk, white, chocolate, no hot chocolate or milkshakes, no chocolate deserts or even cakes with a tiny dusting of chocolate over the top. Each time a situation arises that challenges this goal I already know that the answer is no! I considered the benefits and pitfalls, the self discipline challenges, occasions and set the date. Now I know some other chocoholics that want to give up chocolate and have made the decision but haven’t made the commitment and time after time they are hungry or at the office and situations arise and they break their promise to themselves, which are worst promises to break. If you keep breaking promises to yourself eventually you don’t set any goals and just amble through life being lead by someone else.

Make the decision to be healthy, embrace what it requires start eating fresh organic food in the right portion sizes and variety, start to move, join a fitness group with someone to be accountable to, like an outdoor group personal trainer and stick with the decision for at least a year so you can make the changes and form good solid health habits.

Your Mind: Sleeping on Organic Linen

Wriiten by Jenny Ower, Eco-Linen  www.ecolinen.com

Regular cotton is actually one of the most heavily pesticided crops in the world.  So sleeping in organic cotton sheets is a healthier choice for you and your family.  

ecoLinen Organic makes certified organic cotton bed linen which is grown under strict supervision in India.  Each step from the nutrients in the soil, the picking of the cotton bolls through to the fabric smoothing and dyeing processes are certified organic.  Control Union is the licensing body that oversees and audits each criteria required to ensure our health and safety.   

The way the cloth has been woven allows moisture to be wicked away as we naturally perspire, leaving you to sleep through the night without getting hot!  Some skin conditions like eczema, psoriasis and even some asthmas can be alleviated by sleeping in sheets made with organic cotton.  Lessening the toxic layer we are exposed to daily allows our skin to naturally detox at night.  

Organic cotton, grown naturally and without toxic chemicals means the strongest of the cotton bolls survive and these are woven into the thick, crisp absorbent fabric we use for our sheet sets, pillowcases and quilt cover sets.  ecoLinen Organic uses a good quality yarn which means they breathe really well and the sheets feel just like our granny’s sheets used to.  They are guaranteed to not rip or tear and we will replace your product if they do – for five years!  

As we choose organic fruit and vege in order to give our families better health and wellbeing, try sleeping in well-made, long-lasting organic cotton sheets and benefit from the difference it will make in your life.   

Your TasteBuds: Recipe of the Month

Accomplished vegetarian cook Annalise Braakensiek personally prepares Love Lunch each week, taking you on a journey around the globe by creating delicious, healthy, organic, low fat, meat free meals inspired from her world travels.  All Love Lunch dishes are preservative and chemical free and specialise in dairy and gluten free recipes.  

“All the taste but no guilt! And of course lots of love, always my main ingredient!” says Annalise

Here she shares one of her recipes with us...

Organic chic pea, tomato and spinach Rogan Josh curry

This is a fabulously easy, low fat, healthy and delicious warm winter meal! I picked this up on my travels through India and Nepal, it’s one of my all time favourites. 

Serves 4-6 people 

Ingredients: (I like to use biodynamic or organic)

• 1 brown onion, peeled and finely chopped
• 1 clove garlic, peeled and minced or extra finely chopped
• 4 ripe firm tomatoes, finely chopped
• 2 can organic chic peas, rinsed well
• 250 g fresh baby spinach, washed well
• 1 Massel vegetarian stock cube
• 1 tablespoon tomato paste
• 3 table spoons Rogan Josh curry paste
• 3 kaffir lime leaves
• 2 limes (one juiced, one sliced in wedges to serve) *sprig coriander (cilantro)
• Maldon sea salt
• 1 teaspoon non GMO canola oil 

How to:

Place canola oil in deep frying pan (best to use frying pan with lid) Add onion, sauté till translucent, add garlic, sauté for 1 minute (careful not to overcook, as garlic gets bitter when burnt) Add tomato and chic peas, stirring constantly for a minute or so.Add stock cube, curry paste, tomato paste, stir well.Add kaffir lime leaves, a generous pinch of salt, juice of 1 lime (no seeds!) and spinach, stir well, turn gas to low, place lid  on frying pan and simmer gently for 15 mins. 

To serve:Place on a bed of steamed organic basmati rice, sprinkle with fresh chopped coriander, and serve each plate with a wedge of lime. Goes brilliantly with my low fat dahl.Serve with pappadams, ( micro waved for fat free option)  lime pickle, and sweet mango chutney. Note: For an extra easy option, you can swap fresh spinach for a packet of frozen spinach, and fresh tomato’s for two cans of organic chopped tomato’s. 

Enjoy! Xxxxxxxxxxx