Health & Wellbeing | Grassroots Wellbeing

Street Organics’ All Natural Carpet Freshener

Melbourne’s Street Organics have a fabulous collection of all natural recipes to clean your home. View their top 7 recipes to make at home to keep your surfaces and home environment toxin free! Street Organics recommend avoiding the following chemicals to improve your health and wellbeing around your home:

Tetrasodium EDTA
Isobutane
Diethylene glycol monobutyl ether
Trisodium nitrilotriacetate
Alkyl (C12-C18) dimethyl benzyl ammonium chloride
Alkyl(C12-18)dimethyl ethylbenzyl ammonium chloride

Ingredients:

1 cup bicarbonate soda
16-20 drops essential oils (we like lemon myrtle)

Method:

Place ingredients into a jar and mix.
Leave overnight with lid screwed on
Sprinkle powder over carpet and vacuum the powder up

Tip – We love to use citrus scents to freshen up our homes!

Photo credit

What is a Garlic Oxymel?

An ‘oxymel’ is a traditional remedy when you mix garlic, vinegar and medicinal herbs. The word ‘oxymel’ is from the latin word “oxymeli” meaning “acid and honey”. This remedy has been around for thousands of years and it was traditionally used to administer medicinal herbs that didn’t taste very nice. Everything tastes much better after bathing in honey and apple cider vinegar. The recipe can also be changed to suit your taste buds and what you have in the pantry and medicinal herb garden. This remedy can be used all year round to keep your immune system firing on all cylinders. It is especially beneficial during the tail end of Winter and with the changing of the seasons.

The key ingredient to any oxymel is garlic. Garlic is a complete superhero for your immune system. You can even rub a garlic clove on a pimple to see its magic at work!! (trust us, we’ve tried it). It is an all round champion. Garlic contains allicine, a powerful anti-bacterial and anti-oxidant that kills the cold virus.

The amazing benefits of garlic…

Anti-bacterial (allicin)
Anti-viral
Anti-fungal
Immune boosting
Anti-coagulant
Prebiotic properties
Natural expectorant (breaks up mucus)
Contains sulphur, selenium, vitamin c, calcium, magnesium, iron, zinc and potassium (amazing for your immunity)

Top 2 tips on how to prepare garlic to maximise its powerful medicinal properties:

Eat it raw! Our secret is to grate it on a fine grater and stir it through at the end of cooking, such as into your soup just as you serve it (we also like to add some fresh turmeric & ginger).
Rest your garlic for 10 minutes after crushing it. The crushing, slicing or grating of garlic releases the enzyme alliinase, which in turn produces allicin. This is the magical component of garlic to ward of nasty bugs. Note that alliinase is heat sensitive and its amazing benefits are lost when you cook it, hence the above tip of enjoying it raw.

GRW ANTI-INFLAMMATORY GARLIC PASTE

1 garlic clove, grated
1 cm fresh turmeric, grated
2 cm fresh ginger, grated

Combine and stir through some fresh soup, hummus, mashed avocado, tossed through fresh tomatoes for bruschetta, or even a simple pasta for the kids with some olive oil and parmesan. This is a really simple and enjoyable way to enjoy the benefits with a softer hit in flavour. We also like to add some freshly chopped herbs from the garden, such as parsley or basil. Enjoy!

Other Raw Garlic Recipes for your health and The Golden Door Green Drink Recipe ‘oxymel’ from the 1990′s.

Sources: Reclaim Your Health; Flourish Nutritional Medicine

Kidney Function and Your Immune System

“Kidney Yang is responsible for the power to fuel every other function in the body. Yang makes things move. Yang warms the limbs. ” (source: carahealth.com)

According to Chinese Medicine, the organ that corresponds to winter is the kidneys. The kidneys are the ‘roots’ to the body and this is the time to strengthen them. This will lead to a strong constitution (think strong leaves and plentiful fruit). Your kidneys are also part of your body’s in-built detoxification system. We need to look after them for optimal good health.

Dr Ashley Gordon, from Lifeforce Acupuncture, says “If the kidneys are not doing their job properly, this can allow for excess “cold” to set in and make us uncomfortably chilly… from the inside out! Symptoms such as soreness or cold sensations in the knees or lower back, an aversion to cold, cold limbs, fluid retention, lethargy and lowered libido (just to name a few), could be signs that your kidneys need a bit of help.”

For good kidney health this winter:

Eat black foods such as black beans, black soy beans, black sesame seeds.
Eat walnuts (shaped like a brain and kidney).
Drink plenty of warm water and avoid cold drinks.
Keep your feet warm. There is an acupuncture point on the bottom of the foot called kidney 1 and cold can transmit directly to your kidneys. Acupuncturists transmit heat into the body wiith moxa to warm kidney yang.
Minimise caffeine as it irritates the kidneys.
Keep your kidneys warm – wear appropriate clothing!

How To Survive Seasonal Affective Disorder (SAD)

“New research confirms why some people suffer from the winter blues while others get through the winter without any problems. A longitudinal study has found that that people with Seasonal Affective Disorder (SAD), (aka Seasonal Depression), show significant seasonal differences in the way they regulate the neurotransmitter serotonin in comparison to the majority of the population.” (Source: European College of Neuropsychopharmacology (ECNP) Read More… Genetics and gender can also play a part in your susceptibility to experiencing SAD.

Our Top Tips To Beat SAD:

Keep Warm. It is very important to keep your feet, hands, head and chest warm during the cold days. This improves your circulation and also nurtures your internal organs.
Get outdoors with friends for the sunshine and the fresh air! At midday, the sun (even if covered by cloud) is at its strongest, which helps to improve your vitamin D levels (which in turns boosts your serotonin levels to keep depression at bay). You also benefit from having a companion when heading outdoors to lighten your mood. Even your dog can be a good walking partner! It is also wise to invest in some sturdy outdoor walking shoes with Goretex and grippy soles. A light wind breaker or rain jacket, beanie and warm gloves will help protect you from the elements so you can head out in all conditions to get your blood pumping and boost your serotonin levels. Our Insta posts are evidence that nothing has stopped us from heading outdoors…yet.
Get your vitamin D through natural food sources. Good sources of vitamin D are fatty fishes (such as tuna, salmon, and mackerel), cod-liver oil, egg yolks, mushrooms, beef liver and cheese.
Keep blinds open when indoors to allow the natural light to filter in. Nothing beats the benefits of being outdoors, but this is the next best thing to treat your brain to some sunshine and regulate your circadian rhythm.
Warming foods – you may not feel motivated to cook on a cold miserable day. When you do cook, make lots of veggie packed soups with chicken broth and freeze so you always have it at hand. Bake up trays of root vegetables, such as vitamin C rich sweet potatoes and pumpkin, as they are great to blend into soups, add to stews, spread on toast, mix through risottos, turn into dips. We have some great recipes for you to choose from.
Stay hydrated. Tepid water is best as cold water shocks your internal organs. Don’t forget there are so many beautiful herbal teas to choose from, too. Our favourite is Tea Tonic’s GLEW tea with ginger, lemongrass, echinacea and white tea.
Fresh flowers help to brighten your room and your mood. The fragrance is also so subtle and beautiful. See a list of seasonal blooms here
Meditation helps with feelings of anxiety and fatigue. Try our One Minute Breath technique to help you through the day.
Watch a funny movie. A recent study from the University of Montreal has revealed that bursts of laughter can improve your serotonin levels. We love Blades of Glory for a laugh out loud winter themed movie.
Massage has been shown to improve your levels of serotonin. Here is a guide to some simple self massage techniques.

Top 5 Winter Wellbeing Tips

Our bodies follow the cues from Mother Nature that a new season has arrived. It is darker and colder, and our systems are slowing down to conserve energy and prepare for ‘hybernation’. In winter, the human body undergoes changes in the endocrine system (balances our hormones), digestive system (ensures we absorb our nutrients) and the immune system (protects us from getting sick). During winter, we need to make sure that we are taking care of these important systems to ensure optimum health and vitality. There is nothing worse than feeling run down, overwhelmed, unmotivated and sluggish, but we are here to help. Follow these super simple tips to keep on top of those sniffles and be the best version of yourself this winter.

1. Rest

Sleep is when your body heals itself. Sleep also helps to balance your hormones. It is important to try and get a minimum of 7-8 hours each night. An overstressed body produces too much cortisol and causes your hormones to become out of kilt. Common symptoms of imbalance are weight gain, decreased metabolism, poor sleep, anxiety, cravings, low libido, mood swings. Make sure you minimise caffeine, sugar and screens before bedtime to ensure a good nights’ sleep. Meditation is also a perfect way to allow the body to enter a state of rest and rejuvenate.

2. Indoor Plants

We tend to keep the windows closed during winter and the air in our homes and offices can become stale. Indoor plants filter and detoxify the air indoors and they have also been shown to improve productivity as they provide a sense of calm.

3. Regular exercise (preferably in the fresh air!!)

Moving your body is essential all year round. Even though it is chilly, it is particularly beneficial to exercise outdoors in the mornings as your eyes are exposed to the light and this stimulates your alertness hormones (such as adrenalin). Increasing your heart rate helps oxygenates the blood and balance your hormones, which helps to improve your immunity and fight off winter colds and flu. You are also exposing yourself to nature’s elements and good natural biomes to help build your immunity. There is also nothing more invigorating than fresh air in your lungs flush out the indoor cobwebs!

Pouring with rain? Head to a barre class for a great stretch and all over toning routine.

4. Warming food

Heal your body with warming foods. Warm slow cooked meals are easier to digest and leave you feeling less bloated. You can also pack so many vegetables and amazing herbs and spices (especially turmeric, cinnamon, ginger, garlic & cumin) into a simple soup or stew and is the perfect antidote to ward off colds and flu.

It is also important not to forget your gut health for a strong immune system. Make sure you include a probiotic (add healthy flora to the gut) such as organic natural yoghurt (we love sheep yoghurt) or miso.

Prebiotic foods (help to feed the ‘good’ bacteria in the digestive tract) are just as important to strengthen your immune system. A good source of prebiotics are bananas (so yummy in a smoothie or sliced onto a warming porridge), garlic, cabbage and leeks.

5. Keep hydrated

With the extreme elements of winter and the drying effects of heaters, people tend to forget to drink enough water in the colder months. Water is great for your kidneys and urinary system to assist in detoxifying the body and balancing hormones.

Try to drink tepid or warm water instead of cold water. Warm fluids are also gentler on your organs. Caffeine free herbal teas and bone broth are another great way to keep the fluids up.

Photo credit: www.stmargaretshouse.org.uk

Hot Towel Scrub

With the simple addition of candlelight and a drop or two of essential oil, such as lavender, this ‘at home’ detoxification and exfoliation of the skin can become a very sacred self-care practice.

Benefits of Hot Towel Scrubbing

Reduces muscle tension
Re-energizes your body in the morning and deeply relaxes it at night
Opens the pores to release stored toxins
Softens deposits of hard fat below the skin and prepares them for discharge
Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs
Relieves stress through meditative action of rubbing the skin
Calms the mind
Promotes circulation
Activates the lymphatic system, especially when scrubbing underarms and groin
Spreads energy through the chakras

How To Hot Towel Scrub

The beauty of a hot towel scrub is that you can do it any time of day. When first trying to introduce this new habit, perform it before your daily shower. Once you are in a routine and for maximum effect, scrub your body twice a day: once in the morning and once again in the evening. Scrub for 2 minutes to 20 minutes, depending on the amount of time you have.

Directions:

Turn on the hot water and fill the sink.
Hold a hand towel or face washer at both ends and place in the hot water.
Wring out the towel.
While the towel is still hot and steamy, begin to scrub the skin gently.
Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
Scrub until the skin becomes slightly pink or until each part becomes warm.
Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool.
Finish your scrub by moisturising your body with coconut oil or if you have the luxury of time, slip into a warm epsom salt bath.

Source: Integrative Nutrition

The One Minute Daily Breath

This simple and effective breathing technique will help calm the mind and body at any time of the day. Start by trying to repeat the cycle for 3 minutes. As you improve over time, work up to 30 minutes.

THE ONE MINUTE DAILY BREATH

For one minute follow this breathing technique

Breathe in for five seconds
Hold your breath for five seconds
Release for five seconds
Hold for five seconds

Practice this breath pattern throughout the day to calm the mind.

Photo credit: www.consciouslifestylemag.com

The Hot Water Bottle & why you need one!

The hot water bottle is one of the most useful all-purpose health care products you will ever use. It is designed to apply comfortable, soothing heat therapy easily and conveniently to any part of the body for a variety of ailments.

Fill it with hot water from the sink. The water bottle will stay warm for up to 2 hours.

Use it to:

Relax particular muscles or use for the entire body
Deliver nurturing comfort to enable a deep state of relaxation

Try using the hot water bottle on:

The feet for warmth
The back for strain
The lower abdomen for cramps
The abdomen for digestion and relaxation of body and mind

Additional Uses:

To combat illness: use as a warm, soothing companion to help you through flu, chills, and aches.
To ease menstrual cramps: a hot water bottle on the abdomen brings pain relief and soothing comfort.
As a bed warmer: a warm hot water bottle placed in your bed makes for a cozy sleep, especially on cold winter nights.
To ease arthritic pain: a natural, moist heat therapy for arthritic pain relief, especially great for hands.
To calm children: a warm cuddly companion to provide a calm secure feeling when children are ill or upset.
As a traveling companion: take it with you on trips to comfort you – no electricity needed.
To calm your pet: placed under a blanket, a warm hot water bottle soothes puppies and kittens in new surroundings — it provides warmth and security and calms them down.
To encourage restful sleep: to help you sleep after a high-stress day, lie down with a hot water bottle on your stomach, close your eyes and breathe deeply, so the bottle rises and falls. Many people carry a lot of tension there and the weighted heat releases it. Try it!

Image credits: Restoration Hardware

Love Thy WHOLE Grain

Have you been convinced by the media that grains are bad for your health and your gut? Whole grains have been an integral part of the human diet since early civilization, and by cutting them out of your diet (to follow the latest trend) you are missing out on a glorious array of benefits. “You’re getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health” (Lillian Cheung, DSc, RD, Harvard School of Public Health).

The good news is that there is a whole grain for everyone! For those who need to be careful (coeliac, gluten sensitive, fructose malabsorption), there are an amazing array of gluten free and low FODMAP grains and seeds, even for the most sensitive of systems. We recommend that you rotate your grains (as you should with all of your foods – meat, dairy, seeds, fruit & vegetables) to maximize your exposure to their broad spectrum of nutritional benefits.

What is a WHOLE grain?

A whole grain is when the ‘seed’ is retained. A whole grain is made up of the bran, germ & endosperm. When you ‘refine’ a whole grain (e.g. to make white flour), the bran and germ are removed, resulting in the removal of the fibre, vitamins, minerals, antioxidants, and healthy fats.

Examples of WHOLE grains

Brown rice
Buckwheat
Oats
Amaranth
Quinoa
Millet
Freekah
Barley
Popcorn
Wheat berries

What are the nutritional benefits of WHOLE grains?

Whole grains are high in vitamins & minerals, essential enzymes, vitamin E, B-complex vitamins, iron, magnesium, selenium, zinc and dietary fibre. However, there are many more amazing benefits as detailed below.

Lactic Acid

Lactic acid promotes “good bacteria” in the large intestine. These organisms are also found in fermented foods and aid digestion, promote better absorption of nutrients and support the immune system.

Resistant starch

Resistant starch is amazing for your gut bacteria as it moves slowly through your digestive system burning fat, stimulating hormones, regulating your insulin and keeping blood sugar & cholesterol levels down. Good sources are oats & brown rice.

Lowering cholesterol

“One study found that women who ate 2-3 servings of whole grain products daily were 30 % less likely to have a heart attack or die from heart disease”. Lillian Cheung, DSc, RD, Harvard School of Public Health as reported by Amanda Garder, Huffington Post)

Lowering blood pressure

“19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less”. Lillian Cheung, DSc, RD, Harvard School of Public Health as reported by Amanda Garder, Huffington Post).

Reducing inflammation

Whole grains may cut c-reactive protein, a marker for inflammation linked to heart disease, type 2 diabetes, premature birth, preeclampsia, fertility. “A diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke, according to an analysis conducted by researches at Wake Forest University of Medicine”. (Science Daily)

Reducing oxidative stress

” Oxidative stress is what happens when your body doesn’t have enough antioxidants to neutralise free radicals.” Dr Leonard Smith (Gastrointestinal, Vascular and General Surgeon). The Body Ecology Diet recommends the following grains to optimise reducing oxidative stress: buckwheat, quinoa, amaranth & millet. Reduction in oxidative stress can reduce your risk of cancer, Alzheimers, heart disease and pre-mature ageing.

Lowering cancer risk

“Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast and pancreatic” (Wesley Delbridge, RD, Academy of Nutrition & Dietetics). Delbridge concludes that including whole grains in your diet, combined with reduced processed foods and fresh fruit & vegetables, will definitely contribute to lowering your risks of developing cancer.

TIPS for Preparing WHOLE Grains

Soak grains for 1 – 8 hours to soften, increase digestibility, and eliminate phytic acid. Drain and rinse.
Do not add sea salt to cooking process for kamut, amaranth, spelt (interferes with their cooking times).
Chew well to aid digestion.

Easy Swaps

Brown rice instead of white rice
Wholegrain sourdough instead of regular bread
Rolled oats instead of processed cereal
Quinoa instead of cous cous
Quinoa flakes instead of bread crumbs
Teff flour instead of plain flour

Conclusion

WHOLE grains are here to stay. So, ditch your white bread, white rice & pasta and enjoy a variety of the good whole grains in a balanced diet accompanied by a rainbow of fresh produce!

Sources & Further Reading:

Mayo Clinic – Whole Grains: Hearty options for a healthy diet

Science Daily – Health Benefits of Whole Grains Confirmed

Harvard – The Nutrition Source: Whole Grains

Cancer Council: Fibre, wholegrain cereal and cancer

Better Health – Cereals and wholegrain foods

Huffington Post: 18 Health Benefits of Whole Grains

ABC – Palaeolithic Diet Doesn’t Weigh Up

Benefits of Aqui-Live and Meditation

You only need to meet Dayle Purcell, owner and founder of Aqui-Live, to appreciate the unique quality of this water. Dayle and her husband, Olaf, are so passionate about the natural spring on their idyllic property in Red Hill on the Mornington Peninsula. We were very fortunate to visit their incredible property. After seeing how they handle their water (like a newborn baby), we can only now truly appreciate the nurture that has gone into delivering this product for all to experience its healing properties.

Aqui-Live comes from an Aquifer 700 meters below sea level on the Mornington Peninsula (Victoria), deep in the Earth’s crust. Hydrologists estimate this pre-historic water catchment to be 600 million years old. This vast body of water, cradled deep in the earth for millenniums, has created water that resonates with the pure energy of the Earth.

Aqui-Live is ancient water. It rises naturally through the earth, taking thousands of years to reach the surface, utilising only the earth’s pressure to make this remarkable journey. Aqui-Live is harvested at the surface, without the use of bores. It is considered living water and is handled with the utmost care to retain its natural life-giving minerals.

Benefits of Aqui-Live and Meditation

“All life is electrical. Messages flow thru our nervous system on electrical pathways, from our brain to every cell of our body. The electrical conductivity in the brain, is 1700 micro-siemens. Aqui-Live has the same exact electrical conductivity. Distilled water for example is usually around 3 micro-siemens. This means that Aqui-Live is the perfect match to the brains hydration & stimulus requirements. Dreams become more vivid. Thinking & focus are enhanced. Meditation is deeper, more restful & more profound. Aqui-Live provides you with many health benefits due to its high essential mineral content & its naturally high 8.3 pH. It’s not just water, it’s Aqui-Live” Dayle Purcell, Owner