Plant based nutrition (Part 3)

Plant based nutrition (Part 3)

By now you will hopefully feel a bit more motivated or encouraged about making subtle changes towards a predominantly plant-based lifestyle. With the extreme cold weather that has set in, and all of us settling a little deeper under the blankets, we must make sure that we are getting the correct fats and oils into our diets. We tend to crave more fatty and oily food when it is cold, but we need to steer away from deep fried, overly processed and highly refined oils.

Plant-based fats and oils come from nuts, seeds, avo’s, corn on the cob, coconut oil, olives and whole grains etc. Your body needs these fats and oils for optimal energy usage. As you know, our bodies are made up of many cells. Each cell has a proper structure and “engine” to run. One of the jobs that the correct fats and oils do, is to help keep the cell membranes healthy and supple. It needs to be supple, so that toxins on the inside of the cells can be removed, and nutrients from food can have easy access into the cells. This helps the “engine” inside the cell to function optimally with the best cell metabolism possible.

 In my blogs on emotional healing, you have learned that fear, anxiety and stress contribute to your body not being able to function optimally. One of the things is that it can make your cell membranes or walls rigid and almost impermeable. By eating enough plant oils, you will be assisting your body as you are dealing with the fear, anxiety and stress. Your body will then also be able to absorb the nutrients from food intake better, leading to more energy in the long run.

Let’s zone in on seeds and nuts for a moment. Try to eat them raw rather than roasted. I know it is really tempting to buy the roasted and salted varieties. But by heating the oils in the roasting process, they are altering the structure of the good oils and this can lead to damage in your body. Sprinkle your own herb salts on it at home. Or blend raw, soaked cashews with a little water to get the beginning of a creamy sauce or mayo. Just add some lemon juice, salt and spices. Add to dips and soups before serving. Add nuts and seeds into smoothies. 

Have nut butters on apples or stir into your oatmeal.  Create your own nut butters in your food processor or throw together your own trail mixes. Make sure that your nut butters only contain nuts. No salt or sugar added, and no hydrogenated fats or so-called stabilisers. There are so many nuts and seeds available these days and creative ways of where to include it.

Be bold and see where you can include Tahini that is made from sesame seeds!

The wonderful thing about nuts and seeds are that they contain an oil and a protein in the same little package. This duo combined, keeps you fuller and more satisfied for longer, especially when your body needs the nourishment even more in winter.

A few plant oil/plant protein combinations that you can build onto:

·     Beans and avo

·     Chickpeas and avo

·     Pumpkin seeds and coconut oil mixed into smoothies and seed bars.

·     Cold pressed flaxseed oil or ground flaxseed in oatmeal with berries.

·     Corn and brown rice

·     Little coconut oil or nut butter mixed into your oatmeal.

·     Brown rice, beans, avo

·     Lentil and vegetable stews with avo

·     Dried coconut flakes, almonds and raisins

·     Coconut cream and pumpkin seeds etc.

Also remember that a plant oil aids better absorption of lycopene in tomatoes and other carotenoids as mentioned in my previous blog.

Did you know that whole grains contain oil? Unfortunately, over processing and manufactures that must extend the shelf life of products, leave the grains stripped of valuable oils. By leaving the good oils in the grain, it might give you a flour that can go rancid quickly. Our bodies need those oils and might leave you deficient in certain key elements for proper cell metabolism if absent. We prefer stone ground flours and whole grains where the entire grain is still in tack and minimal processing has been done.

Many people don’t eat enough whole grains. You might be saying that you eat breakfast cereals everyday, and have bread with seeds in. Many of these products are overly processed, stripped of nutrients and oils, and sugar laden. Others may think that they want to lose weight, so then radically reduce their carbohydrate intake. Our energy to perform daily tasks and doing sport must come from our whole grains in the first place. Our bodies thrive on brown rice, oats, millet, buckwheat, lentils, yellow corn and quinoa. It is not the best choice to remove the whole grains and replace it with only meat and vegetables every single day.

AIMega is an organic seed oil blend in capsule form that contains the essential fatty acids that are necessary for normal growth and development. With a combination of 4 plant oils, it is an excellent supplement that helps to combat inflammation and assist the body in maintaining healthy cell membrane function. https://www.theaimcompanies.com/products/6459E/AIMega

Wholegrain plant oils are valuable plant oils that are called lipids and sterols, and include your omega 3 and 6 fatty acids.

In ending off, I would like give a short testimony about our dog. She is a Jack Russel and quite old. For a few years now her appetite has not been the best. I decided to include a quarter tsp of cold pressed organic coconut oil or olive oil into her dog food each morning. After just 3 weeks, she finished her bowl of food in the morning and at night. She has more energy and is definitely a bit more silly once she gets going while playing! Her eyes are shinier, she looks healthier and is not so scrawny with less hair shedding. There is definitely a direct link between plant oils and energy levels.

Lizelle

 

Recipe

Stir fry rice pockets

Our kids love these and it has become quite a family affair! They can make it on their own now. It is a fun and interactive way to use up leftovers, coleslaw or veggie strips. The actual rice wrap doesn't have flavour, so it’s all about what's on the inside. It can be a bit sticky and chewy here and there, but it’s all about the experience!

 

 

Rice Wraps

Red cabbage

White cabbage

Carrots

Peppers

Celery (optional)

Brown rice

Seasoning

Sesame seeds

Soy sauce/ balsamic vinegar

-Stir fry your veggies or leave raw, add seasoning and cook your rice.

-Mix it all together and taste if you need more seasoning or herb salts.

-Remove one rice paper at a time and place in a wide mixing bowl in water to soften. (about 3-5 min)

-Remove from the water and place on a clean drying cloth for a few seconds to absorb some of the water. Pat dry with the remainder of the dish towel by folding it over the rice paper wrap. 

-Place the wrap on a clean plate. Add filling to the centre of the wrap. Fold the sticky paper over each other to seal.

-You can make small pockets or roll like a spring roll.  

-Start soaking the next wrap.

-Place the pockets onto a pretty plate sealed side down.

-Sprinkle with sesame seeds if you want to, it will stick to the wrap.

-Serve with sauces of your choice.

 

 

Plant-based nutrition (part 2)

 

Plant-based nutrition (part 2)

Many people say that you should eat the colours of the rainbow. I don’t know about you, but colour makes me happy! It brightens my day and uplifts my soul. And so it is that our cells give applause when coloured pigments from fruit and vegetables enter our bodies.

Today we will be discussing carotenoids. These are soluble pigments of orange, red, yellow and green that give colour to our fruit and vegetables. They are beneficial anti-oxidants that help protect us from disease and help build our immune systems.

Anti-oxidants basically mop up free radicals or scavengers in our bodies. The free radicals come into our bodies through toxins and chemicals, stress, pollution etc. Free radicals break down our cells, causing damage to the cells, proteins and DNA, leading to aging and diseases.

The bottom line is that by being on a predominantly plant-based diet, you will be consuming more fruit and vegetables. You will look and feel better in the long run by decreasing the oxidative stress that come from free radicals in your body.

Tomatoes are a great way to get some colour. Remember, lycopene in tomatoes is better utelised by the body when heated. Tomato soup, roasted cherry tomatoes… A great way to get in some anti-oxidants. Lycopene, the red pigment in tomatoes, is also absorbed better if it is eaten together with a plant oil. Think olive oil drizzled over tomatoes after the cooking process, or avocados with your tomato soup. Even a tiny drizzle of cold pressed olive oil or coconut oil into your tomato soup before serving. You can easily include these into a midweek meal; light, nourishing, satisfying and budget friendly. (See tomato recipes below)

Carotenoids have anti-inflammatory properties. Free radicals contribute to inflammation. One of my favourite whole food products is a green powder or blend that contains green Barley Grass. Packed with vitamins, minerals, fibre, calcium and enzymes. Enzymes are the the necessary regulators of the body. Without them our cells cannot function.

All green leafy vegetables contain chlorophyll. These help to detoxify your body, support healthy blood and circulation. It is an all-round tonic to the body, and helps to give energy during the day. We need to increase our leafy green intake by including it in salads, smoothies, stir fries, wraps etc. If you are struggling with spinach or kale, then try some fresh baby spinach leaves.

Breastfeeding mommies will benefit tremendously from a Barley grass supplement and leafy green vegetables. It has an amazing effect on the quality and production of milk supply.

Beetroot has an abundance of dietary nitrate. It helps to relax blood vessels, increases blood flow and promotes oxygen uptake by the muscles. It is filled with beta-carotene, which is high in vit. A. Beetroot is also excellent for menstruating ladies by boosting iron levels and oxygen in the blood. How about some RediBeets powder by AIM that you can easily mix into water or smoothies everyday without the mess and the fuss of chopping and cooking? Go to 

https://www.theaimcompanies.com/products/6424E/RediBeets

Some fruit and vegetables rich in carotenoids are beets, broccoli, leafy greens, blueberries, carrots, sweet potato, tomatoes, pink grapefruit and apricots. So even if you have picky eaters, you will still be able to bring a variety of carotenoids into your diet through such a variety being available to most of us. Make sure that you are eating the ripe fruit and fruits that are in season.

There are times when it is not always possible to get all the fruit and vegetables in that your body needs. You can get assistance by using a whole food plant-based supplement to help increase your anti-oxidant level. Some people don’t always have the time and energy to prepare the proper meal that your body needs, especially during times of illness or just when you need a boost.

Try the GardenTrio by AIM with BarleyLife, Just Carrots and RediBeets. https://www.theaimcompanies.com/products/5565E/GardenTrio

How about AIM’s LeafGreens? An anti-oxidant rich blend of barley leaves, spinach, kale, aragula and swiss chard.

https://www.theaimcompanies.com/products/6485E/LeafGreens

Sound a bit too medicinal for you? Then head over to Cocoa LeafGreens. The same blend, but with a smooth chocolate flavour and added broccoli sprout powder.

https://www.theaimcompanies.com/products/6397E/CoCoaLeafGreens

You can find the above products on my online shop: https://www.theaimcompanies.com/products/

Here are some easy ideas of where you can increase your fruit and vegetable intake:

·     Raw veggie sticks, hummus or bean dips

·     Wraps stuffed with an abundance of greens and colours of the rainbow.

·     Rice wraps which you have to soften in water before wrapping with your favourite mix of veggies.

·     Stir fry and rice

·     Smoothies - add some green leaves and blueberries

·     Blueberries in oatmeal. (Check Food Lover’s Market in their frozen section for good priced berries)

·     Vegetable based soups and stews

·     Cherry tomatoes, sugar snap peas, blueberries, carrots and other fruit as snacks. (Add some nuts or seeds to get the good oils from the nuts to increase absorption of the carotenoids.)

Don’t focus too much on where you can reduce animal products right away which tend to increase inflammation in the body. Have a look at how you can increase your fruit and vegetable intake so that your day is filled with colour and joy as you reflect. Your focus will eventually change because there is life beyond just meat!

Blessings.

Lizelle

Easy Recipes:

Roasted cherry tomato and avo pasta

 

Penne corn pasta or any gluten free pasta

2 Small packets cherry tomatoes

Avo’s

Black pepper

Pink salt

Small tomato paste holder

Cold pressed olive oil

-Cook pasta according to package instructions.

-Roast cherry tomatoes in the oven until shriveled. (Don’t add oil for roasting)

-Blend avo’s with a little water for a creamier consistency, adding salt and pepper to taste.

-When tomatoes are roasted, remove from the oven and place in a serving bowl. Add the tomato paste and a little olive oil.

-Serve pasta with the roasted tomatoes and creamy avo.

-Add black pepper and pink salt to taste.

*Note: Don’t add lemon juice to your avo, because the tomatoes already have a slight sour tang.

Tomato and red pepper soup

 

 

I usually roast whole tomatoes in the oven, and then blend them in the blender. This is a shortcut for when you are short on time.

1 Onion

Garlic (half tsp chopped)

2 Red peppers

1 Bag chopped tomatoes

1 Small tomato paste holder

1 tsp miso paste

-Fry onion in a little oil until translucent.

-Add the garlic, fry for 1 minute.

-Add chopped tomatoes, simmer until soft.

-Add tomato puree, stir until well combined.

-Add the miso paste.

-Blend until creamy.

-Serve with slowly fermented sourdough bread and fresh avo.

Enjoy!

 

 

Plant based Nutrition - Part 1

 

Plant based nutrition (Part 1)

Since I can remember, I’ve been passionate about nutrition and health. Paging through magazines as a young girl, tearing out articles of home remedies, skin care products, nutrition, treatments and makeup. Some of these trends have come and gone, but a predominantly plant-based diet has stood the test of time.

Plant based nutrition is not just salad and nuts, but it is filled with a magnitude of choices and combinations, all to the benefit of your family. Time and time again I’ve seen that a diet rich in fruit and vegetables, brown rice, millet, oats, buckwheat, seeds and nuts, herbs and spices, beans and lentils, can improve your health significantly. My digestive tract is also at its happiest when I have a varied plant-based diet. I have more energy, I feel lighter, have minimal aches and pains in comparison to a meat-based diet, have better sleep, a clearer mind and less sickness.

I’ve also read a few articles on the diet of professional athletes, as well as watched documentaries on the fast recovery of athletes after exercise or competing, all while being on a plant- based diet. These athletes are bulking up and getting their energy from the right combinations of plants, nuts, unrefined grains etc. A plant-based diet will increase performance, it will lower inflammation levels and then directly speed up recovery. There will be reduced muscle damage, and thus less muscle soreness.

 

The most commonly asked question is what about protein? Have you ever looked at an elephant or a rhino and asked if they are getting enough protein or amino acids and what their source is! The world has been indoctrinated into asking that question. Yes, we all need protein. If you eat meat, your protein will be in a more concentrated form. If you eat a varied plant-based diet, you will get enough protein in various amounts without putting extra strain on your body.

Protein is the main building block in the body, and helps to grow and repair tissue, it helps with immunity as well as hormones. The small building blocks are called amino acids, and the body requires roughly 20 of them. The body can make 11 of it, so 9 must come from your diet. Athletes need more protein than someone that does not exercise. Every single plant contains essential amino acids, just in different proportions. The right amount needs to be consumed across the board, with the right combinations.

If you think that you are not getting in enough protein, then why not look at a vegan protein powder like ProPeas by Aim? This protein powder made of field peas contains 12g of protein per serving. Add it to smoothies or porridge. Find it on myaimstore.com/healthamplified

Meat does not contain the fibre and anti-oxidants that our body needs. Meat also takes much longer to digest. Carnivores have a shorter digestive tract than humans, so meat digests differently to plants and plant material breaks down quicker in order to be utilised.

Plant based nutrition does not mean having lots of sugar, refined carbohydrates and dairy to fill up your day, and having vegetables and a salad for supper. Plant fats and oils combined with plant protein and vegetables will satisfy your hunger and fill you up, leaving fruit, raw honey and dates to satisfy your sweet tooth. By giving your meals substance and adding flavour, you can turn it into a hearty meal with a little bit of planning. So much so that you don’t necessarily miss the meat on your plate.

I know many people and campaigns go for “Meatless Mondays” and think that it will do the trick. It might soothe the conscience a little, But I don’t think that it will bring rewards in the long run. Instead of having one day without meat, try flipping it around to “Meaty Mondays”, or save the meat for the weekend.

What about starting a “Mushroom Monday”? It sounds really corny, but mushrooms can be meaty and fleshy, savoury and saucy, which tick all the boxes in the meat category. With mushrooms being so freely available, as well as having the choice of having exotic mushrooms, you can add it to many dishes or make it the star of the show.

My mom used to tell me that my parents used to go to a particular restaurant in the city before they had children. You know what they always ordered? Mushrooms on toast! Mushrooms weren’t freely available then, and was only for the more distinguished or elite.

I watched a French movie a long time ago, about a lady chef that was hired to cook for the French president. One of his favourite things to do, was to go to the kitchen after hours, and have the chef make him truffle mushrooms on toast!

I know that truffles are rare and expensive, but my point is that we have such a variety of fruit and vegetables at our disposal. You can prepare it as basic or extravagant as you want, even if it is mushrooms on freshly baked sourdough bread. You’re probably thinking that mushrooms are expensive. Is it more expensive than meat? It doesn’t have to be complicated.

With a predominantly plant-based diet, it does take a little more planning and initiative at the beginning, until you get the hang of it. I will be writing a series on plant-based nutrition and going into more detail, to help teach and guide you in the right direction in the next few blogs.

Many blessings.

Lizelle

 

Recipe:

Mushrooms on toast

 

This makes a great Saturday lunch or Sunday dinner. We used exotic mushrooms, but you can use what’s available in your area. Brown mushrooms are meatier than button mushrooms, with more depth in flavour.

Slowly fermented sourdough bread (or any wholegrain bread)

1 Packet mushrooms

1 tsp miso paste (or half tsp Marmite)

Olive oil

Rosemary herbs

Lemon juice

*We used rosemary and lemon natural seasoning this time.

-Slice mushrooms.

-Fry in a little olive oil, or saute in a little water until just softened.(Mushrooms make their own liquid as it cooks)

-Add miso paste and herbs.

-Saute 1 minute, remove from heat and add a squeeze of lemon juice.

-Top sourdough toast with mushrooms. Add course black pepper and sliced spring onions.

-Enjoy!

 

 

 

Fresh

 

Fresh!

Aaaaaah, the smell of a freshly cleaned house, powder fresh clothing, and sea breeze air freshener. How about all those whiffs that you take in the supermarket when deciding on a fabric softener, toilet cleaner or air freshener?

Many people are unaware that it takes just a few seconds for the toxic ingredients that our skin comes in contact with to be absorbed and enter into our blood streams.

Chemicals in conventional laundry products are linked to a variety of diseases ranging from eczema, allergies, to cancer. Many of the ingredients are toxic and hazardous to your health. Our clothing, bedding, towels and wash cloths all have constant contact with our skin. Remember that our skins can absorb these chemicals leading to chemical overload.

What is hiding in your cleaning products that can be a cause of your allergies or ailments? You may be scrubbing away and killing all the germs, but what effect do these chemicals have on your family’s health?

It might smell clean and sterile, but what fumes are you inhaling in the process while cleaning? What about the lingering smell that you are then exposed to? If you are not doing the cleaning yourselves, then think of your domestic cleaner’s health and wellbeing.

Do you know that bleach irritates the lungs, skin and delicate eye area? It can damage the mucous membranes and contribute to headaches.

There is absolutely nothing “fresh” about air fresheners or room sprays. Do yourselves a favour and read the ingredients on yours. Are there chemical and artificial fragrances that can influence your hormonal system by disrupting the delicate balance?

Cleaning products are not required to provide a full list of ingredients on their labels. They are apparently only required to list the chemicals that are active disinfectants.

What now??

There ARE ways to have a clean and fresh home without using harmful chemicals to help eliminate bacteria, viruses and odours. Vinegar, water, bicarbonate of soda, lemons and citrus peels are all natural cleansers and can even kill mould.

You can make your own air fresheners and room sprays by mixing distilled water (or cooled down boiled water), witch hazel or alcohol and essential oils. Maybe it is time for you to invest in a good diffuser or air purifier using water and essential oils instead of artificial fragrances.

What would you think if I told you that a bacteria called Bacillicus can clean your home? It sounds ridiculous, right? Well, I’ve got news for you! This special strain creates enzymes that then destroy bad bacteria by eating them. This in turn helps to remove dirt grime, stains, mal odours and organic substances. These enzymes work with us, not against us.

The different beneficial enzymes that are produced then target different areas;

*Lipase breaks down fats and grease.

*Amalase breaks down starch which acts as glue for dirt to stick to.

*Protease breaks down protein such as meat.

*Cellulase breaks down food texturisers and thickeners.

*Pectinase breaks down fruit and juice-based stains.

Now these enzymes break down these different components into smaller particles which makes it easier to remove. It’s a double win! The biological population of good bacteria is restored, and the good bacteria eats away the bad bacteria, without leaving harmful chemicals behind.

These enzyme-based cleaners by GreenWorx Bio Cleaning Solutions are useful for biofilm removal. This is a “hood” that bad bacteria hide under which chemicals and medication then struggle to penetrate.  Enzyme cleaners are more effective on biofilms.

Enough of the technical and biological info! GreenWorx enzymatic washing powder is  by far the best I’ve used, leaving colours brighter and more vibrant. Clothes literally feel cleaner without being stripped.

I personally don’t use a fabric softener. I use GreenWorx ‘s washing powder and add a few drops essential oils like Lavender into the fabric softener area of my machine. I use Tea Tree Oil for dog blankets instead of Lavender oil.

Their dishwashing soap is non-drying on hands (For those that don’t use gloves). The enzymes will help soften your skin while washing.

GreenWorx hand sanitiser is non-drying on hands putting good bacteria on your skin while killing off the bad bacteria, without stripping your skin.

Most of their products come in handy spray bottles which make it easy to handle. These can also be refilled. I suggest making a concerted effort to try these amazing products before making your own conclusion.

You can go to the links below to browse their catalogue to find your preferred products.

https://greenworx-mpu.co.za/catalogue

https://greenworx-mpu.co.za

info@greenworx-mpu.co.za

Remember, their bugs eat yours!

Blessings.

Lizelle