Chakra and Holistic Nutrition - An Ayurveda Exploration

I don't prescribe diets or subscribe to any particular mode of eating so please don't think this is going to be a "This is how to eat" post! It's just an introduction to the ideas around traditional Ayurvedic approach to the body and food and also to Traditional Chinese Medicine (TCM) ideas on meridiens in the body and how certain areas and organs have emotional and spiritual significance.
In both traditions, there is a belief in food as both nourishment and medicine, with the capacity to heal physically and also to address cravings, restrictions and anxieties.

Teri Mosey wrote a fabulous introduction to the idea of Chakra Nutrition in Fitness Journal last year. This is what awakened my interest in the idea. I had already seen the popularity of ayurvedic consultations in Bali and read a little. I can't claim to be an expert at all! But if it gets you thinking and curious...I'd love to know if you visit a practitioner or even study or practice Ayurveda yourself!

According to Chinese philosophy, the universe is made up of two energetic forces: yin and yang. The interplay between these forces creates the five elements:
Wood, Fire, Earth, Metal and Water.
A universal energy enters the human body through the crown of the head and becomes "prana" or "qi".

Along the spinal column, spinning vortexes receive and manifest this energy. Each vortex is a chakra with a defined role and relationship to the body.
While Wesern nutrition is very focused on the macronutrients and calories, the chakra nutrition approach is much more holistic and respects that food is more than a physical fuel. The colours, tastes and source of food have a physiological consequence and also an emotional and energetic one.

Practice forward head to knee bend (Janu Sirsasana) to connect physical movement with the primary, or Root Chakra

We can judge by our cravings or feelings what we are lacking, what needs attention, and how we are affected by the seasons, our emotional state and our physical world. Right now, it's the red chakra - or The Root Chakra - for me that is my primary focus. The root chakra is about balancing, grounding, needing a strong foundation. When it is blocked, the immune system suffers, there is overeating, rigid and anxious thinking, fearfulness and rigidity in routine.
According to Teri Mosey, foods that nourish and support the root chakra are rich in protein - primarily bone, blood and immune supportive nutrients. Root vegetables and red-coloured foods such as tomatoes, apples, beets and radishes are also ideal.

By no means do I suggest you base your entire diet and choices on your chakras. But this is a way to think about food as nourishment for the soul as well as the body. Perhaps it is a way for you to be more mindful of what you desire to eat and how you feel or function as a result.

Magnesium for Muscle and Mental Stamina

I read today that LeAnn Rimes downs 40 supplement pills a day.
40.

I feel extraordinarily tame in comparison. I have staple supplements that I stick to on a regular basis, and then there are supplements I will take for particular times when I know my diet or my health require the extra boost.

Magnesium is a staple. Not only is it vital for muscle recovery, but it also calms the nerves and aids in sleep. It is a vital ingredient in calcium absorption so to ensure your bones, muscle and nervous system are all in top shape, you want to be getting sufficient magnesium. It is estimated that approximately 80% of adults don't get the Recommended Daily Intake (RDI) of magnesium. Wholegrains, spinach, nuts and legumes are magnesium-rich but no food is especially high in magnesium .The rise of paleo and high-protein diets are also seeing imbalanced diet contribute to lack of vitamins and minerals in adults.

I can't spoon-feed you potatoes and almonds, but I can recommend that if you're not eating these foods daily as well as calcium rich greens and dairy, you source a high quality magnesium supplement. My choice is the bioavailable, marine-sourced magnesium in lifestream Natural Magnesium ($24.95). Because it's in powder form, you can add it to smoothies or take smaller or larger doses depending on requirements.

I'm also a big fan of supplements that support digestive health. I take probiotics, which I've featured previously, and I also take Vitamin B and when my gut needs some TLC after I've been particularly ill or even just indulgent, I'll drink aloe vera juice or chlorophyll (beware the green tongue!). I like a spirulina or supergreens supplement too - but I tend to do this when I'm especially busy and need the extra immune support. Check out Planet Health for stockists.

The Best Herbal Facial in Australia

Like a sports massage for the face, Valli Shubere applies her adept fingers and palms to the face and kneads and caresses to reshape and release tension.
In her 30 years of treating the body with herbal medicine, and applying purely herbal based tonics to the face, Shubere has mastered her technique to the point of being in constant demand in Australia, America and Europe.

I discovered Valli when I asked the queen of celebrity facials in Sydney, Jocelyn Petroni, who she'd recommend in Melbourne. It was without hesitation that she gave me one name: Valli Shubere.

Valli operates from the Prahran Herbario clinic (222 Chapel Street). Downstairs is the store and this is where the herbal tonics for body and face are expertly concocted by herbalist of 37 years, Vito Cozza. Upstairs, the treatment room is warm, simple and welcoming.

Treatments are tailored - anything from 1.5 to 2.5 hours depending on the needs and nature of the client. Valli sees many actors, models and presenters who are posing and pulling faces for hours daily. Her treatment is designed to release tension that can cause facial muscles to tense and cause anything from sinus blockages to undereye bags or tight jaws.

The Herbario Dispensary downstairs offers dry herbs, fluid extracts, herbal tablets, essential oils and nutritional supplements. A nutritional assessment can determine your needs.

I'm sworn to secrecy on the names of Melbourne models, actors and athletes who attend, but I can assure you there are some very fine faces who rely on Valli's massage and nutritional herbal expertise for their wellbeing and beauty.

Herbario website 
Book an appointment 

Crazy over Coconuts - 100% Coconut Water

I am coming to this whole coconuts for health thing a little late in the game, sure, but I'm going crazy for coconut water. The paleo peeps can keep their bone broth but they are definitely onto something with this pre yoga, post barre tonic. So fresh.
The selling point for me is the purity. I don't want any sugared up, chemical additives and flavours loaded mass-market junk. Raw C coconut water is 100% pure green coconut water, totally natural and no added sugar or sodium.

Pete Evans bought into Raw C as part owner and has since had his name and image associated - but coconut water is not just for the paleo and superfood geeks. It is a great basis for smoothies and it is a much smarter alternative to diet drinks, soft drinks and sports drinks which are often full of sodium and preservatives.

Most supermarkets and health food, organic stores and cafes are stocking Raw C - but to save yourself the hunt, you can look up stockists by postcode or buy online.

This recipe is republished from the Raw C website. Happy digestive system, happy brain, happy days. Mint, cucumber, coconut water are the basis. Substitute the kale for spinach if you prefer. I like kiwi fruit rather than mango. Have fun working out your own signature blend.

Minty Fresh Green Smoothie

1 big handful of Spinach
1 big handful of baby Kale leaves
3 inch piece of Cucumber, peeled
6 (or more if you like) Fresh Mint leaves
2 Mango Cheeks
1 Frozen banana
1 Cup of Ice Blocks
2 Cups Natural Raw C coconut water
Blend, Drink and Enjoy!

Recipe by: @cookcleancusine

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At Home in the Wholefood Kitchen

Whether you are vegetarian, vegan or just love a great vegetable-based dish to break up the meat-and-3-veg approach of usual...I totally recommend Amy Chaplin's At Home in the Whole Food Kitchen (Jacqui Small Books). The photography is amazing - you will want to make everything. Well, ok, you'll want someone to make it as long as you can eat it.
From sweet corn frittata (mouth-wateringly good) to salads that will not leave you feeling deprived or undernourished in the slightest. Plus, there's a guide to what to stock your pantry with to be prepared for adventuring into wholefood recipes full of flavour and nutrients. This isn't a fad diet. While some of the recipes are going to tick the paleo or gluten free boxes, they are not designed to appease any particular dietary needs.
The beauty of embracing wholefoods is to choose good quality, seasonal produce (whatever fruit/veg/legumes/fish/poultry and meat) are available fresh and local rather than pre-packaged, pre-prepared foods. The less that happens to your food between coming from the ground, the plant or the creature and to your plate makes it more "Whole".
If this means you can't eat avocadoes and bananas every one of the 365 days of the year because they're just not growing 365 days of the year close to you, you'll adapt and find new foods to embrace and prepare! Take the challenge.
Here's one of my favourites. Looks fabulous. Tastes incredible.

BEETROOT CHICKPEA CAKES WITH TZATZIKI

MAKES 12 CAKES

SERVES 4

2 tablespoons extra virgin olive oil,

plus more for brushing cakes and tray

520 g (1 lb 3 oz/3. cups) cooked chickpeas (see page 68),

or 2 425-g (15-oz) cans chickpeas, drained and rinsed well

2 red onions, finely diced

8 garlic cloves, finely chopped

2 teaspoon sea salt, plus more to taste

2 red beetroot (340 g/12 oz), grated on largest hole of a box grater

2 tablespoons balsamic vinegar

30 g (1 oz/. cup) chopped dill

Freshly ground black pepper

Tzatziki to serve (recipe follows)

Preheat oven to 190oC/375oF/Gas Mark 5. Line a baking tray with

baking parchment, lightly brush with olive oil and set aside.

Place chickpeas in a bowl and crush with a potato masher; set

aside. (Don’t mash the chickpeas completely. The mixture should be

somewhat chunky.)

Warm olive oil in a wide frying pan over medium heat. Add onions

and saute for 5 minutes or until browning. Add garlic and salt and

cook for another 3 minutes. Stir in grated beetroot and continue

cooking for another 6 to 8 minutes or until beetroot are cooked. Add

balsamic vinegar and remove from heat. Add to mashed chickpeas along

with chopped dill and mix well to combine. Season to taste with salt

and pepper.

Divide mixture into 12 and shape into 12 cakes. Place on prepared

tray and brush top and sides of each cake with olive oil. Bake for

15 minutes, rotate tray and continue baking for another 15 minutes or

until brown on the bottom. Remove from oven; allow to cool for

5 minutes before serving.

To serve, slide a thin spatula under each cake and flip onto plate so

bottom side is up. Top with tzatziki or serve it on the side.

TZATZIKI

Tzatziki is a fantastic Greek yogurt dip or side dish

made with cucumbers, dill, garlic and olive oil. The first

time I ate it was on a trip to Greece with my best

friend, Guinevere, many years ago. The tzatziki we

had was served with cooked beetroot and beetroot greens,

and the simple and extremely tasty combination has

stuck with me ever since. Don’t save it just for these cakes;

tzatziki is delicious served with roasted vegetables,

simple grains and crunchy summer salads.

MAKES 480 ML (16 FL OZ/2 CUPS)

1 large (225-g/8-oz) Middle Eastern cucumber (or

a regular cucumber, peeled and deseeded)

360 ml (12 fl oz/1. cups) whole-milk Greek

yogurt or Labneh (page 215)

10 g (. oz/. cup) chopped dill

2 garlic cloves, crushed

. teaspoon sea salt, plus more to taste

2 tablespoons extra virgin olive oil,

plus more for drizzling

Freshly ground black pepper

Grate cucumber on the largest hole of a box

grater, place in a sieve and squeeze out juice with

your hands. Drink or discard juice and add

cucumber to a medium bowl along with yogurt,

dill, garlic, salt, olive oil and a pinch of black

pepper. Stir to combine, season to taste and serve

drizzled with olive oil. Store any leftovers in an

airtight container in the fridge for up to three days.

Recipe and image from At Home in the Whole Food Kitchen (Jacqui Small Books) $39.99 available now in all good bookstores and online.

Grapely Good in Dry July

Good news now that we are fully immersed in Dry July: you don't need red wine to get a good dose of powerful, grape-derived antioxidant Resveratrol. So all that bleating from wine merchants about how red wine is full of antioxidants and hey, have some dark chocolate with it too - please.

So what is this magical compound?

Resveratrol is found in the skin of red grapes and also in peanuts and berries. It's a plant compound considered to be extremely high in antioxidants, which protect against environmental damage to the skin and body.
Some research has shown it to be highly effective for weight loss in obesity - but these are animal studies and are not definitive. It has also proven promising in protecting against heart disease and other age-related conditions including Alzheimer's and macular degeneration (eye disease).

The bottom line here is, regardless of whether it is going to prolong your life and ensure you are disease free - it IS a powerful antioxidant that nourishes from the inside out. It can only improve your heart function, skin clarity and collagen strength and early studies suggest it defends against tissue degradation - a key factor in arthritic pain.

Try Bioglan Resveratox

Try Swisse Grapeseed Ultiboost Grape Seed 12,000mg 60 tablets

Going Green for Protein & Cleansing & Superfoods Affair

No, I'm not about to set up home in the tree tops, scaling up and down the trunk by rope and sending communications via pigeon.

I'm just going to green-ify my insides and refresh, rejuvenate, re-energise.

I'm not into a cleanse or a detox. I don't believe the body is "toxic", only some of our habits. You can't outrun or disguise bad habits but you can gradually try to build and establish good ones.

The more good habits, the better. Some naughtiness and indulgence is absolutely necessary for the spirit so don't become a total puritan!

After indulging my coffee habit to the point of 8 hardcore black coffees a day, I know I need to face the horrible sleep deprivation and wonky appetite I've dealt myself. I'm going green.

I've stocked up on green tea and can't wait until Forest Superfoods starts stocking matcha green tea. Soon, I'm promised.

In the meantime, I've ordered moringa powder and aloe vera juice. There's every sort of green and raw, natural supplement you could want or need and they are super friendly. I had questions and mere minutes after sending an email, bam! Responses. 

Moringa contains proteins, vitamins, and minerals. It's commonly used in Africa and India as a treatment to restore nourishment where vitamins and minerals are sorely lacking. The leaves, when dried and powdered, can be used as a condiment or added to your daily juice/smoothie. 

It is also recommended for iron deficiency, arthritis and rheumatism (joint pain), heaches, fluid retention and to boost the immune system after an infection.

Or just too much coffee.

Moringa Powder from Forest Super Foods

My nan once snapped off the sharp blade of an aloe vera plant and told me the juice would nourish my skin and clear up spots. Since this same woman taught me that boston bun is the best frigging sweet thing on earth and buying fish and chips then wrapping it in your own newspaper like you prepared it yourself, I totally trusted her. Not only was she correct that aloe vera is nourishing and cleansing when applied to the skin, it is also a great tonic to drink. Hugely popular in herbal medicines, it contains many vitamins including A, C, E, folic acid, choline, B1, B2, B3 (niacin), B6. Aloe Vera is also one of the few plants that contains vitamin B12. Some of the 20 minerals found in Aloe vera include: calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, and manganese.

PLUS it aids in digestion and stomach pain. Again, coffee havoc.

Aloe Vera juice from Forest Super Foodshttp://forestsuperfoods.com.au/

Thanks nan.

Fat that Burns Fat?

Don't get too excited. I'm not going to reveal some magic greasy burger you can eat and turn into Kate Moss.

This is genuine science and it's a fascinating discovery that has potential implications for the management of disease and diabetes as well as weight management for healthy, fit people.

The body stores 3 types of fat: white, beige and brown.

White fat is the one you normally think of - the most common type of fat that is typically stored around the stomach, thighs and hips.

On the other hand, the more rare brown fat has heat-producing properties that burn major calories just by existing. Science - as discussed in a recent New Scientist magazine article - has proven that brown fat is activated through cold temperatures. Nothing too extreme - even wearing a tank top in 14 degrees will do it. Brown fat cells play an essential role in wild animals, allowing them to survive in cold and harsh environments by ensuring blood circulates and body heat is maintained.

Beige cells develop in the common white fat when brown cells are activated and THIS is where and when the fat-burning and metabolism boost happens. Beige fat cells = leanness in humans and the reduction of metabolic disease and obesity in mice. Current studies are looking into genetic and drug therapy that can produce and encourage growth and activation of beige fat cells.

While humans typically store only a very small quantity of brown cells, they are to be found in the deep back muscles around the spine and neck. Interestingly, overweight and obese people have been found to have a lower concentration of brown fat cells. In trials of drug therapy that looked at increasing the activity of brown cells, dangerous side effects were noticed at high doses so at present, there is no effective means of increasing their quantity or activity safely.

Beige cells on the other hand develop through being exposed to the cold, as I mentioned. Once they have been activated in the cold atmosphere, they are retained even when you warm up again. So it would seem that intermittent exposure to cold environments can maintain a metabolic boosting quantity of beige fat cells, which limit and reduce weight gain.

This is all still in the early stages of study. What HAS been proven is that there are systemic factors that influence brown and beige fat and look promising for weight loss therapy.
Irisin is a hormone found in muscle - built through exercise - which has obesity-prevention qualities and enhances energy production in cells. The takeaway message? EXERCISE. Both endurance and high-intensity bursts are recommended.

Calcium - either three or four daily servings of low-fat dairy or a supplement - can increase your body's fat burning ability. Calcium is stored in fat cells and regulates how it is stored and broken down by the body. The greater the level of calcium, the more fat it will burn according to studies.

Being TOO lean and having TOO LITTLE body fat will have the reverse effect. The body requires fat to retain calcium, vitamin D and other essential hormones and vitamins which are dependent on fat to remain and stay active.

A study from the Nutrition Institute of University of Tennessee showed mice given calcium supplements had good weight loss results, when supplements were combined with a restricted-calorie diet. Mice getting their calcium via supplements had a 42% decrease in body fat, whereas mice eating without supplements had an 8% body fat loss.

However, calcium from dairy products produced the best results. Mice on the "medium-dairy" diet had a 60% decrease in body fat, while those on the "high-dairy" diet lost 69% body fat.

The takeaway message? GET YOUR CALCIUM. I am not a major dairy fan and I know many people prefer alternatives. If this is the case, I recommend Nature's Way Calcium & K2 + Vitamin D.

Research shows that Vitamin K2 binds calcium to the bone mineral, ensuring that it is absorbed where it is NEEDED rather than depositing in the arteries. I recommend this supplement because it's the first to make K2 available and it's widely available (supermarkets, pharmacies and online at www.health365.com.au)

And eat well. There's no great mystery to it. If you are in need of some ideas, go recipe book hunting. My latest find is "the SuperFoods Kitchen" which has breakfast, lunch, dinner and dessert options compiled from home cooks all over Australia. So inspiring! A crowd sourced cookbook!

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Yoga for Beautiful Skin, Great Digestion and Controlling Anxiety

Yoga alone won't give you glowing, unblemished skin but it definitely helps. A smooth, strong digestive system that is essential to your immune system and hormones working harmoniously is going to improve your overall energy, mood, health AND your skin, hair and nails.
Lastly, a healthy body and a body that is working to process nutrients, fight inflammation and infection, battle everyday environmental stress and enable great sleep and circulation is going to increase your ability to deal with psychological and emotional anxiety.

Here's what to do.

• Eat moderately. Eat what you like, but also consider that you need a balance of healthy fats (avocado, salmon, walnuts, seeds, sardines), protein (lean meat, tofu, soy, fish) and carbohydrates (fruit, vegetables, wholegrain oats, breads, brown rice, gummy bears).
• Eat slowly and chew thoroughly. This not only allows you to break down your food more thoroughly so that it can pass through the digestive system easily, but it also tells your brain that you are satisfying your appetite and gives you time to enjoy your food.
• Wait half an hour to an hour prior and before eating to gulp water, tea or coffee. It interferes with digestion and the absorption of vitamins and minerals from your food.
• Take a probiotic capsule daily. I prefer Naturopathica GastroHealth.

Yoga Twist for Digestion

Your yoga move for great digestion is any twisting move. This stimulates the gut, massaging the internal organs, and relieves some of the tension in your lower and mid-back, allowing you to breathe easier. Remember to extend up through the spine and don't slump while you twist!

Beautiful Skin needs cleansing, moisture, and most of all, exercise. This increases and improves circulation so that blood flows to the skin, renewing it with fresh blood flow, nutrients and increasing cell turnover so that dull skin can shed and refreshed, new skin cells can flourish.

• Use a sunscreen. If you exercise outdoors, a hat and sunscreen are non-negotiable if you want beautiful skin. It will also protect you from the majority of skin cancers. 
• Cleanse with gentle, targeted products. There are so many cruelty free, natural and gentle products on the market. I love Sanctum Organics - you'll find the details in the previous blog post!
• Avoid touching your face too much. Your fingers will distribute oil and dirt so if you can avoid resting your chin in your palms, do.

Downward Dog for Great Skin

Your yoga move for fabulous skin AND battling anxiety is downward dog. Strongly pushing your heels down, your palms and the pads of your fingers gives you a powerful foundation. Allowing the blood flow to circulate to your head increases your energy and stamina. Remember to keep your abs braced, your shoulders broad and drawn back to your hips and away from your earlobes. 

Breathe deeply through your nose right down your spinal column.

Exhale slowly.

Hold as long as you can then gently bend your knees, pull your bum back to your heels and stretch forward along the ground.

Supplements. Women, Food & Desire

How are these relevant and interlinked? 

Think about what you eat and drink daily and how much of that is dictated by what you think you should be eating, should be drinking...the pills or herbs or blended green mulch you should guzzle according to magazines, your Chinese Medicine practitioner, your naturopath!

There's a whole website I could devote to desire and women's food and choices around their bodies, but thankfully, someone much more expert has dedicated a book to it and it is new to my bookshelf. It's called Women, Food and Desire by Alexandra Jamieson.

Admittedly, I'm yet to really delve in and read it thoroughly, but I fully intend to! The book encourages us to "Embrace your cravings, make peace with food, reclaim your body' - a message that I need and that many women do. It certainly doesn't mean go and eat a block of family sized chocolate and feel empowered. It means look at why you so want to eat chocolate, whether you can stop at 2 squares of it, and why you might feel bad about wanting it, let alone eating it. Awareness of your body makes you stronger, more attuned to it. More peaceful in your own skin. You can follow author Alexandra Jamieson on Twitter.

The book is available through Hachette Australia.

Anita Bean is a well-known and much respected nutritionist from the UK. Her latest book out is Sports Supplements 2nd edition: Which Supplements Really Work. I have a sometimes-I-do...sometimes-I-don't approach to vitamin and mineral tablets, but I know what works for me and I know where my diet falls short of giving me what I need, or how my body responds to particular stimulants, and I choose when and how much is necessary when it comes to taking tablets or capsules. Her website is a thorough introduction to her work.

The book is available at Bloomsbury Australia.

Have you considered that your barista is actually your supplement dealer? Well, that bearded beacon of hope every morning is in fact also your ticket to a more powerful Power Yoga! Anita's book not only looks at your run of the mill multivitamins and protein bars, but also coffee, herbal supplements, antioxidants, common "fat burners" and performance enhancers such as creatine and

DHEA. What the effects are, what the side effects are, and what the studies show in terms of effectiveness. My drug of choice is caffeine and Anita informs: "Caffeine is a stimulant...It works by increasing levels of endorphins (hormone-like substances) in the brain. These endorphins affect mood state, reduce the perception of fatigue and pain, and create a sense of well-being. Thus caffeine helps increase alertness, concentration and performance; and reduces fatigue. It can also help increase muscle fibre recruitment..."

Studies have proven that taken 30 minutes to 3 hours prior to performance, caffeine can improve sprint times, increase endurance ability and reduce feelings of tiredness and fatigue.