Monday, May 17, 2010

Warm Vegetable Salad

600g organic jap pumpkin, peeled and chopped into 2cm cubes
4 organic potatoes, peeled and chopped into 2cm cubes
1 organic sweet potato, choppped into 2 cm cubes
1 organic beetroot, chopped in 2 cm cubes
1 organic red capsicum, seeded and cut into large pieces
2 organic zucchini, chopped
1 organic onion-brown or red
Extra virgin cold pressed olive oil
150g organic baby spinach

2 tablespoon balsamic vinegar
2 teaspoon extra virgin cold pressed olive oil
2 tablespoon organic honey
2 tablespoon organic fresh basil, chopped

Steam potatoes, sweet potatoes, beetroot and pumpkin till just tender. Place with the capsicums, zucchini, and onions in a baking tray, toss with olive oil and a sprinkle of salt. Bake at 200, for around 30 mins, till cooked. Allow to cool for a couple of minutes. Mix dressing ingredients, combine baby spinach and roasted vegetables and toss with dressing, serve with crumbled fetta.

ONIONS, dont cry for me....

Did you know that the regular consumption of onions, like garlic has been shown to help lower cholesterol and blood pressure levels in the body , studies have also found that consuming onions regularly, can significantly reduce the risk of developing colon cancer attributed to the high levels of quertin found in onions. A study recently published in the Clinical Gasteroenterology and Hepatology found that quertin found in onions can reduce both the size and number of precancerous lesions in the human intestinal tract. If that isn't enough onions are anti-bacterial and anti inflammatory... they sure do pack quite a punch, and a tear to the eye.
In order to reduce the tears, try chilling the onion for half an hour in the fridge, this slows the activity of the enzyme responsible for the eye irritation.....


What to do for colds and flu!

We all know the symptoms of the common cold: sneezing, sore throat, runny nose and fever. Although these symptoms are usually mild, colds and flu are the leading cause of doctor visits and missed days from school and work.

Dreading the winter months?

The common cold strikes many people every year, especially during these cold winter months. Many people often dread the winter months, not because of the cold, windy, wet weather, but because they suffer terribly with the symptoms of the flu or common cold. Keeping your immune system healthy by eating a well balanced diet and taking natural supplements can assist your body's natural immune function and get you through the winter months without suffering those terrible cold and flu symptoms.

Instigators of a weakened immune system

There are many factors that may contribute to the weakening of your immune system. In order to maintain a healthy immune system you should try to minimise these factors:

• Physiological, psychological and emotional stress

• Lack of regular exercise

• Lack of sleep, rest and relaxation

• Poor diet

• Nutritional deficiencies

An apple a day keeps the doctor away!

Maintaining optimal nutrition is extremely important in maintaining health, wellbeing and a balanced immune system. In order to give your body a fighting chance against the common cold, we suggest you follow these tips for a healthy immune system:

• Eat a balanced diet high in fibre and complex carbohydrates, low in fat, with moderate amounts of protein. Eat fresh, wholesome, unprocessed foods.

• De-stress! Enjoy plenty of rest and relaxation.

• Exercise regularly.

• Increase water intake to around ten glasses per day.

• Supplement your diet with recommended nutrients and herbs.

How can we help?

When colds or flu strike, we recommend using natural supplements to help support and boost your body's natural immune function. Both the common cold and flu are caused by viruses and what many people may not realise is that antibiotics are not able to kill viruses; they are only able to help with bacterial infections. Fortunately there are herbs and nutrients that can help manage these viral infections.

Not only are there herbs that kill viruses there are others that once you have a cold or flu can reduce the severity and duration of the symptoms. Some herbs are anti-inflammatory while some help maintain a normal healthy immune system or have immune-stimulating actions. Elderberry has traditionally been used for its anti-catarrhal and fever-reducing actions to help relieve the symptoms of colds. It is also indicated for sinusitis and recurrent or acute coughs.

Nutrients for immune support: Zinc is the most important mineral for your immune system. Zinc deficiency may cause a weaker immune response, predisposing you to a more lengthy or severe cold. In fact, optimal zinc levels have been found to inhibit the common cold virus.

Vitamin C is also important as it increases the activity of infection fighting white blood cells. Vitamin C may prevent the common cold as well as shorten the duration of the symptoms. These two important nutrients for the immune system are available from us in a pleasant tasting powdered supplement. PLEASE NOTE: both these nutrients are very dose and quality dependent so it is very important to have a good quality supplement.

So even if it is cold and flu season again, doesn't mean that you need to walk around with a throat that is on fire, a seriously stuffy head and a temperature that is through the roof. There are many natural supplements available to help boost your immune system, and prevention is much better than cure. Come and talk to us today about how you can get through the winter months fit and healthy!

Marisa Camilleri - Naturopath
Melbourne Suite 15 / 12 Collins St 9663 5940
Williamstown 95 Douglas Parade 9397 7885

* Specialist in Fat Loss, Wellness & Preventative care * Naturopathy * Herbal Medicine * Homeopathy * Nutritional & dietary advice * Ear candling * Bioimpedance Analysis (BIA)

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods