Health & Wellbeing | Grassroots Wellbeing

Sick Of Coconut Oil ?

We found the most delicious recipe for a Hummingbird Cake. It was made out to be ‘healthy’, that was until we read through the ingredients. It called for a whopping 1 cup of coconut oil. That is a total of 1879 calories (7862 kj) and 218g of fat (olive oil has similar calories and fat content, but the majority is unsaturated). In a perfect world you would cut the cake into 12 pieces (in this weather make that two with a few cups of tea!). In that single slice alone you will be eating 18g of saturated fat.

The nutritional facts around coconut oil just reiterated our thoughts around ‘bliss balls’ and ‘raw desserts’. We all know that fats are essential to our diets, as they help you to absorb essential nutrients in your food and nourish your nervous system, however, too much of a good thing isn’t good for anyone. For a 2000 calorie per day diet, your daily recommended fat intake should be between 48 – 72 g per day. You do the maths, after you have already had a handful of nuts, avocado on toast with two poached eggs, and salmon for dinner in a day… we estimate that to be 60.5g of ‘good fats’, and that’s before you have made your cake and eaten it too!

So, in our bid to help you preserve your summer bodies through winter, we took it upon ourselves to find a ‘lighter’ way of baking your warming cakes with fats so you can indulge with less guilt.

Here is what we found:

Buttermilk: use 3/4 of required amount with the substitute & 1/4 oil
Yoghurt: use 3/4 of required amount with the substitute & 1/4 oil
Vegetable puree (try pumpkin in banana bread & beetroot in chocolate cake): use 1/2 of required amount with the substitute & 1/2 oil
Fruit puree (try apple or pear): use 1/2 of required amount with the substitute & 1/2 oil

Note that you may need to add more of the substitute if the mixture is a little dry. The consistency will be influenced by the types of flour you use in your baking. Experiment a little and enjoy the ‘lighter’ treats that you will create.

We would also like to remind you of the importance of ROTATING your foods. Swap the coconut oil for olive oil or organic butter (full of amazing vitamins) so you can offer your body a broad spectrum of different nutrients. You should also rotate your leafy greens, grains and dairy for non dairy products throughout the week. Have a break from your daily eggs and have porridge instead. Your body will thank you. It is also a reminder that everything in moderation is good – enjoy that one slice, but try to keep it at one.

Article: Is Coconut Oil Healthy by Choice is an interesting read. They also touch on how a ‘food’ becomes a ‘fad’ and the anatomy of a trend.

Image credit: Eat This

The 5 Tibetan Rites To Restore Internal Balance & Boost Immunity

As mentioned above, Autumn is about restoring your inner balance after the hot summer and strengthening your immune system for the colds and flu that are synonymous with the colder months. The 5 Tibetan Rites, also know as “The Fountain of Youth”, is a great morning ritual of 5 poses to strengthen and stretch the main muscles in your body. You will feel more energetic and revitalised after practicing the below simple 10 minute routine. We have given you a link to both a video and a print out of the sequence of poses. We have them printed and stuck on the bedroom wall ready to go!

Print Off: 5 Tibetan Exercises You Should Be Doing Every Day

Video: The 5 Tibetan Rites with Raageshwari

Video: 5 Tibetan Rights/Anti-Aging/Rejuvinatio n with Fabrice Renaudin
We hope you enjoy this last one as much as we did! (Reminded us of this scene with Fabio from Couples Retreat)

How To Rock Feb Fast… (… and you don’t have to give up alcohol!)

Welcome to February! We love this time of year. It is the perfect month to keep enjoying early your morning outdoor workouts, long evening strolls, free flowing fashion, fresh seasonal salads, seasonal decluttering and new routines. February also brings us FebFast. Even if you haven’t registered for this inaugural fundraising event that encourages you to press ‘pause’ on drinking, you can still benefit from changing your Summer drinking habits, starting today!

If you answer ‘yes’ to any of the following statements, then we would highly recommend you consider embracing a month of modified drinking behaviour to improve your health and wellbeing, starting now!

Over the month of January:

I have been drinking two or more standard drinks per day.
I have not had more than two AFD’s (alcohol free days) per week.
I have been drinking on an empty stomach.
I have had a ‘binge’ (more than 4 standard drinks) more than once.
I have been drinking spirits with soft drink (mixers).
I have been making bad food choices when I drink.
I have put on weight.

Our Top Tips To Cut Down On Grog This Feb…

Abstain 100%
Abstain mid-week, allowing yourself 2 standard glasses on the weekend.
Fill a wine glass with sparkling water, add ice & squeeze in some fresh lemon or lime.
Never drink on an empty stomach, only enjoy with a full meal.
Order only a glass of wine when out, not a bottle to share.
Do not open a bottle of wine at home.
Add ice to your white wine or rose.
Make a spritzer with your wine by adding mineral water.
Use only mineral water as your ‘mixer’, adding a fresh lime for flavour. Or just add a nip of tonic.
Be the designated driver.
Commit to an early fitness sessions to avoid late night drinking.
Know your social triggers and meet for a hit of tennis, a movie, brunch or at the beach with friends instead of drinks or dinner.
Each week, buy a case of mineral water (we love our San Pellegrino – nice and bubbly & we love a glass bottle) and a bag of lemons and limes. You are now set for success!

For more ideas on what you press ‘pause’ on for Feb, see our FebFast Tips. You can also read more about alcohol and your health at DrinkWise and FebFast.

We wish you the best of luck with your health goal for February. Keep it simple and realistic. Make it your screen saver, stick it on your bathroom mirror, make it centre stage on your fridge. Commit, be kind to yourself and enjoy the benefits!

What Are Your Goals for 2017?

A New Year is the perfect opportunity to write down how you would like to see your year unfold. Remember, we all have very individual goals and motivations. It is important to stay true to what ‘you’ want. Make time before the year kicks into full swing to jot down your goals, dreams and what inspires you to keep you motivated for a happy, successful and rewarding year. It is also the perfect time to declutter your home and work space. Enjoy the process!

Declutter: Declutter on an ongoing basis – one drawer, one cupboard, one room at a time. Keep it super simple and achievable. Why don’t you pass on all your Summer magazines that are piling up on the coffee table? Another easy one for today is to throw away any chipped water glasses or crockery.

Make Lists: List making is the best way to keep a log of what you would like to achieve. You will have short term and long term goals on your list. For example, on your immediate To-Do list you may have: clean the pantry (part of your ongoing decluttering), try ‘that’ new Barre class, clean windows, sharpen knives, print off 2017 schedules (such as yoga), update home manual (kids class lists, emergency contacts, extra curricular, babysitters, food menus). On the long term To-Do list you may have: organise family photos, reduce EMF radiation in the study and bedroom, enrol in a photography course, book dinner party dates with friends, create a reading list for the year, book a hiking holiday, visit the National Gallery. You can keep these lists on your phone, in a notebook in your bag or pinned at your desk for easy reference.

Create Healthy Daily Habits: Review your habits and get rid of the ones that aren’t working for you. It is good to focus on the start of the day and the end of the day, as a first step. What you do at these times of day can more easily become part of your everyday routine. Rise and shine for an early morning walk, wake up and do some stretches, make the bed every morning (a simple way to ‘declutter’ your room), always have a healthy breakfast (make a big batch of frittata or Bircher muesli), start each day with a lemon juice water, switch off social media after 9pm. Whatever your routine is, include some new small changes you would like to include each day and stick to it. Then you can keep adding to your new habits throughout the year. Remember, keep it simple!

Personal Goals: Establish your values and work out what is most important to you. Break your life down into areas and write some quarterly goals into each segment. Look at ways you can grow as as person. Look to further your studies, enrol in a cooking class or meditation course. Get out of your comfort zone and try something new. Here are some suggestions for headings: Family/Friends, Education, Finances, Career, Social/Community, Health and Fitness etc. Gina and her family have an annual conference each January to set their goals for the year ahead. It is fun to work towards your goals with the support of family or friends.

Be Grateful: Be mindful of what makes you happy. Reflect on past experiences and find out when and where you were your happiest self. Who were you with? Were you in nature? What were you eating etc? Write down some special things you would like to do in a journal and book them your diary. Review them often. Be grateful for the people and little things that give you pleasure. Let go of negative thoughts and complaining and replace them with more positive thoughts. You will be amazed at how the world starts to become a friendlier place.

Kindness: Practice small acts of kindness. Remember to pay it forward. It feels good to give back. It may be a small compliment, helping someone with their groceries, donating old clothes or toys, bake a sick friend a cake, or a simple smile to a stranger.

Say NO: Remember to be kind to yourself and don’t over commit! Please don’t fall victim to the ‘rushing syndrome’. You can read our article on The Art Of Saying No.

Image credit: Pinterest

Your “No Excuses” 10 Minute Summer Circuit – by Sarah Pizzi, PT

We are loyal clients of personal trainer Sarah Pizzi. Sarah founded Momentum Fitness back in 1999 and is the most inspiring, vibrant and motivating trainer that we have ever met. She runs her ‘female only’ gym from her home in Hawthorn East. She is like a machine, with every client being individually challenged and running to their own timer, all the while she is pushing your micro muscles and has you in fits of laughter begging for more! She is like the Tracy Anderson of Melbourne.

Sarah has treated us to a “NO EXCUSES” high intensity full body workout that you can do anytime, anywhere. You will use every muscle in your body and greet the New Year feeling fit and fabulous.

“High intensity exercise is best as it keeps your metabolism higher; burning more calories and pushing your muscles harder to keep them defined. The muscles of a defined strong person can burn 50% more calories at rest, so do this program and push a bit harder!” – Sarah Pizzi

Warm up:

Step-ups 30 seconds each side then 1 min each side or jog on spot 3mins. Stretch.

10 Minute Circuit:

Then do the below exercises for 1 minute each.

Plank Walk

2. Squat Jumps

3. Pushups

4. Plie Squats

5. Straight Arm Plank

6. Lunge Knee-highs

7. Dips

8. Cycles

9. Diamond Pushups

10. Bridges

If you’re feeling strong, REPEAT twice or three times!!!

At GRW, we love using the Betactive Sports Timer App to help us track our circuits.

If you would like to contact Sarah about training in 2017, please contact her on 0418 385 570. She only trains women and is based in Hawthorn East.

More about Sarah…

Sarah is also the co-founder of Form Plus Function, a contemporary solution to the assisted living products category. All elements in the range are designed to combine daily independence, without sacrificing elegance and style.

The Art of Saying “No”

December is now upon us and the count down to Christmas is on. This is the most important time of year to prioritise ‘self preservation’. This is very different to self-care. We can all diarsie a bit of ‘self-care’ (bath, massage, dry brush, mediation), but this doesn’t take away the bumble bee frenzy of racing from one commitment to the next, writing shopping lists, wrapping gifts, chasing work deadlines and baking shortbread for teachers. Feeling exhausted and overwhelmed, you just can’t help but say ‘yes’ to all the lovely “we must catch up before” invitations. Oh, the temptation to squeeze one more coffee or cocktail party in and the fear of missing out!

It was 5 years ago when I had a bad thyroiditis attack that made me change my ways (I was diagnosed with Hashimoto’s Disease back in 2005). I was the classic victim of the “Super Woman Syndrome”. After losing 6 kg, feeling beyond exhausted, suffering chronic IBS and always feeling constantly overwhelmed, something had to change. It was a dear friend (Alison Oldfield, founder of Clocksicle – perfect clocks for kids – and also my “silent reading on the beach” friend), that taught me an essential life skill. That is, to simply say ‘no’. ‘No’ without being rude or apologetic. “Gina, I am sorry, my diary is closed”. What? You are not at least going to try and re shuffle a few things to see your lovely friend? Alison, in her very logical and endearing way, explained to me that she closes her diary regularly to avoid our modern day “rushing” syndrome. I loved it. I wasn’t offended, it just made perfect ‘logical’ sense. So here I stand today, as cool as a cucumber two weeks out from Christmas. I have adopted a “no” approach to many aspects of life now, and I feel like I am enjoying a dance in the “eye of the storm”.

My gift to you all this year, is to share with you my tips for improved “self-preservation” during the silly season. You can then apply the same approach to other aspects of your life and benefit through every month of the year.

My Top Christmas “NO” tips:

Say NO to a coffee date with a long lost friend you haven’t seen for the last 6-12 months. Life on earth isn’t going to end on Christmas Day. Make a date for the New Year once the dust has settled.

Say NO to doing it all! I used to think that being Super Woman was pretty awesome. Hmm, how wrong was I! Nothing beats delegating Christmas. Write up a menu plan and anything else you need for the big event (Christmas bon bons, crockery etc) and put a name next to it. All you have to worry about is the item that your name is next to. If someone doesn’t turn up with their allocated item, so be it. It is not your fault! I have the family this weekend for an early Christmas, and all I have to do is the meat for the main course and eggs for the morning. Done.

Say NO to two parties in one night. Do one and do it well. We had our old street party last Saturday, which conflicted with another invitation. The Street Party invite came out first and it is an annual tradition. People will respect you more if you politely decline an invitation, rather than spinning in halfway through or leaving in a hurry to get to the next function. You will also enjoy the evening more if you are fully present.

Say NO to rushing. I don’t make unrealistic appointments in the weeks before Christmas. Does it really matter if you haven’t had your nails done? Go nude!! I keep a very open diary and actually treat myself to brunch/lunch on my own! I always choose a light and bright café with a nourishing menu, such as Walk Don’t Run, Mammoth, Moby or The Beatt. It is a great way to step away from the day-to-day, write down an action list for the coming weeks and enjoy having someone else cook you a nourishing meal.

Say NO to mid-week Christmas lunches. Instead, meet for coffee or get the group to head out on a morning walk. You can kill two birds with one stone and keep the middle of the day free.

Say NO to too much alcohol. I love putting my hand up as designated driver. This means you can still enjoy a glass of bubbles without the hangover. I also don’t drink for the sake of drinking. Mineral water in a wine glass is just as good! We all just like to have something to hold and sip at a cocktail party.

Say NO to cheap champagne. My saying is “Life is too short to drink bad wine”. I stand by this 100%. If I am going to overindulge, make it quality over quantity. Your body will thank you the next day. Also avoid mixed cocktails where they have used a cheap prosecco and lots of juice blends. It never ends well.

Say NO to late nights. Nothing good happens after midnight. Prioritise your sleep. There is nothing more debilitating or sabotaging to your health than sleep deprivation. It is a catalyst to making bad food choices, drinking too much coffee and overall feeling crappy.

Say NO to gift giving. Our family does a Kris Kringle for the adults with a set budget. This minimises the amount of running around buying gifts for everyone in the family. It is very helpful for us as we have a big family! It can get very time consuming and expensive buying for multiple siblings and their partners. I prefer to relax on the couch listening to Christmas carols and let the kids enjoy the unwrapping of gifts from their doting aunties, uncles and grandparents.

Say NO to unhealthy food. Trust me, you really won’t feel great when you eat too many sausage rolls at the next work function or the never ending supply of Lindt balls at the school morning tea. Enjoy a taster (cut the serve in half) of festive fruit cake or pavlova, but just say no to the whole or second helping!

Say NO to expensive and impractical gifts. My grandmother always insisted on practical gifts. She loved a hand cream, jar of jam, homemade batch of biscuits, simple soap. Nothing that was going to clutter the house up or not to her taste. Still to this day I follow her approach. This is also where Holly and I drew inspiration for our range of Wellbeing Kits. Everything in them is carefully sourced as a practical and necessary item for a greater sense of wellbeing.

By: Gina McNamara 09.12.16

Don’t Holiday from Your Health

By Jaime Rose Chambers | Eat Fit Food’s Dietitian and Nutritionist

One of my favourite things in the world to do it travel. Sightseeing, history, having new cultural experiences and of course, experiencing new food. Ok let’s be honest, that’s mostly why I travel!

Many of my patients set off for their travels resigned to the fact that they will let their healthy eating and exercise drop off completely – a ‘holiday from their health.’ Then they have a heap of hard work to do when they return to ‘get back on track.’ This doesn’t have to be the case though and there is a way to enjoy all the delights of a travel experience without sacrificing your health.

Here are a few tips to enjoy the foodies delights but keep your health on track whilst holidaying:

Start your day really well – if you’re doing the buffet or ordering a la carte, bee-line for the eggs, cheese, smoked salmon, cold meats, grainy toast or a small bowl of muesli or porridge with yoghurt and fruit. This will set you up beautifully for the big day ahead. Try to avoid pastries, muffins and sugary cereals.
Keep some healthy snacks handy – I like to visit local grocery stores as I’m fascinated by the branding and different foods as well as local markets are great to pick up some healthy snacks for the day. Fresh and dried fruit, raw vegies like snow peas and carrots, nuts, seeds and grainy crackers are great options.
Choose wisely when eating out – depending on where you’re travelling you’ll have different eating challenges. In general, Europe can be very carbohydrate heavy and USA, enormous portions. Choose entree size meals like pasta, gnocchi, entrées are called appetisers in the USA, share meals where you can and try to choose your protein first so your meal is predominantly fish, seafood, meat or chicken. Always order extra vegies on the side if there aren’t enough in the meal.
Enjoy your treats – enjoying local delicacies is such a joyful part of travelling. Think desserts, gelato and Swiss chocolate. There is no reason to cut these completely but think of them as a treat – mouthfuls, tastes, nibbles. That way you’re not missing out but not over-doing it either.
Get active – the best way of seeing a new place is to do it by foot. Get some comfy sneakers and walk everywhere you can at a good pace. You’ll be surprised how many steps you can rack up in a day. If you’re having a lazier holiday, start your day with a gym session if your hotel has a gym or pool or organise activities where you have to move like stand-up paddle, surfing, kayaking and hiking.
Beware of the booze – a cocktail by the pool, scotch by the fire or a glass of Chianti in Italy is all part and parcel with the food experiences of travel but it comes with a huge calorie cost. A few tips to limit the boozing are drink only at one part of the day ie. either with lunch or once the sun has gone down. Have a few alcohol-free days per week or stick to just one drink on each day. Avoid the elaborate, sugary cocktails as they can be sometimes 3-4 times the calorie content of a regular drink and have spirits either on the rocks or with water or soda water.

Bon voyage!

By Jaime Rose Chambers | Eat Fit Food’s Dietitian and Nutritionist
e: jaime@eatifitfood.com.au w: www.jaimerosenutrition.com.au

A Reminder To Dry Brush

This is a friendly reminder about the importance of adding dry brushing to your daily routine, especially during the colder months when our skin can become dry and dull. It is such a simple new habit with so many incredible benefits. We leave our dry brush at the door of the shower to remind us to do it each day.

Why?

Your skin is the largest organ in the body and the organ of elimination.
1/3 body’s toxins are excreted through the skin.
Dry brushing stimulates the lymphatic system, unclogging pores & excreting toxins trapped in the skin.
Improves immune function by stimulating the circulation of white blood cells
It leaves the skin with a healthy glow and can assist with reducing cellulite
Calms your nervous system & reduces stress

How to dry brush

Use a brush with natural fibres.
Start at the feet and move in long sweeping motions towards to the heart (always brush towards the heart).
Brush several times each area, overlapping as you go.
Your skin will become less sensitive the more you do it.
Once you have finished, have a shower or Epsom salt bath.
Pat dry and moisturise, preferably with coconut oil.
Can be done several times per week and can build up to once per day, before your shower or bath.
Clean the brush with soap & water once per week.

3 simple ways to reduce daily toxins

Every day, we are faced with so many different toxins. From the moment you wake up and wash your hair, apply your sunscreen, put on your crisp white shirt with dry-cleaning chemical residue, to the pollution outdoors on your daily commute. We found a great image on Pinerest that will give you a visual of the chemicals an average woman is exposed to before leaving her house in the morning… Click Here.

To help reduce your exposure to everyday toxins, we would like to share our top 3 tips that require no effort!

1. Ditch your coffee cup lid

When your almond latte passes through the lid, it draws out the BPA. This is due to the acidic nature of the coffee and the heat of the drink. Sarah Wilson has done a full article on it. Read more… The very informative Low Tox Life have also done a great piece on the health risks of the coffee cup lid.

2. Go perfume free

Save your fragrances for a special occasion. TIME have investigated the effects of perfumes and fragrances. It can cause everything from sneezing to disrupting your endocrine system. Their article also includes another investigation (one of many we have since discovered) suggesting that beauty products may trigger early menopause. When you do wear your perfume, spray a small amount in front of you and walk through the mist holding your breath. Do not apply directly to your skin.

3. Only use stainless steel or glass water bottles

Our article “Why BPA free is not risk free” should be enough to convince you to switch to glass or stainless steel water vessels. This should also be carried across to your tupperware. A glass water bottle is the perfect gift for family and friends. We have a great range on offer at our upcoming Pop Up Shop.

Why BPA free is not risk free!

We have all got an over flowing tupperware cupboard full of BPA free containers, water bottles, baby bottles and utensils. In recents months, there have been some new concerning reports indicating that BPA’s replacement chemical, bisphenol S (BHS), may be just as harmful.

Bisphenol A (BPA) has been widely removed from the manufacturing of plastics since 2012, after evidence showed it was an endocrine disruptor. BPA is used to harden plastics. BPA can impact brain and reproductive development, been linked to a rise in breast and prostate cancers, and can trigger early puberty. (Source: Scientific American)

A 2013 study by Cheryl Watson, a professor at The University of Texas Medical Branch at Galveston, found that even picomolar concentrations (less than one part per trillion) of BPS can disrupt a cell’s normal functioning, which could potentially lead to metabolic disorders such as diabetes and obesity, asthma, birth defects or even cancer. (Source: Scientific American)

Another study in 2011 published in Environmental Health Perspectives found that almost all of the 455 commercially available plastics that were tested leached estrogenic chemicals. Currently, no federal agency tests the toxicity of new materials before they are allowed on the market. (Source: Scientific American)

The most important testing to show the detrimental impact of bisphenol A and S is on Zebra Fish (because their transparent embryos allow scientists to see and monitor cell growth). “The present study aims to evaluate the impact of BPA and BPS on the reproductive neuroendocrine system during zebrafish embryonic and larval development and to explore potential mechanisms of action associated with estrogen receptor (ER), thyroid hormone receptor (THR), and enzyme aromatase (AROM) pathways. (Source: Press Endocrine) Read Full Article.

Top Tips To Reduce Exposure:

The Breast Cancer Fund (whose sole aim is to reduce breast cancer through reduced exposure to environmental toxins) recommends that consumers wishing to limit exposure to possible toxins in BPA, BPS and other alternatives following the below simple steps: