Cherries For Health

Well, it’s that time of year and cherries are in! But did you know that they are not only a super delicious, sweet treat, but cherries are also super healthy too, combatting conditions such as chronic inflammation, which we reviewed last week, and are also hailed as the next athlete’s super food.

Cherries are high in polyphenols, one of the main antioxidants found in foods, as well as vitamin C, both of which can act as anti-inflammatories, due to their high antioxidant levels. And that colour they hold in themselves, that bright red/purple/blue is anthocyanin, another mega potent antioxidant/anit-inflammatory. So, for a number of reasons, these little guys are a great addition to your Christmas holiday festivities. 

If you know what to look for, and if we’re all being honest, the Christmas period is a time of enjoying foods and drinks, most of which trigger inflammation, weight gain, gout, over acidity, pain conditions, skin issues and more. I mean, it’s totally fun! We’re only human; The rich foods and presence of too many alcoholic beverages is great, but it triggers all our inflammatory markers. 

But guess what a nice little reverser of this is? Cherries.  Not only did eating cherries see a great reduction in inflammation of all kinds, it also saw a decrease in inflammatory triggered weight gain, skin issues, ageing, and even DOMs or muscle soreness in athletes.

Some studies have seen that ingestion of cherries or cherry juice 5 days leading up to, the day of, and the day after a marathon race, or before high level athletic performance, decreases muscle damage, weakness, uric acid markers and overall inflammation to the same degree as if over the counter Non-steroidal anti-inflammatory drugs had been taken, but without the side effects or lingering chemical effects on the body.  

So, weather you want weight loss, anti-ageing, pain relief, better recovery after exercise or just straight-out anti-inflammation, cherries can be enjoyed merely for taste and also, very much for medicinal benefit.          

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01005.x

https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12085

https://www.mdpi.com/2072-6643/10/3/368

Image & recipe from https://www.pinterest.com.au/pin/61220876173150816/?fbclid=IwAR3cMe4swA-negWgT6E8hlu6_vJRiY0NX21exn5dtoa9JiG91TF_NZDRMAc

Why are we sick?

Welcome to my new website and first blog since being rebranded to Noosa Nutrition. I’m going to cover a bunch of topics and aim to interview a bunch of interesting people, but today, let’s first look at Chronic inflammation. The majority, if not all chronic diseases from obesity, to cancer, to alzheimers, to depression, to diabetes to hayfever and so on, all fall under the umbrella of being heavily associated with chronic inflammation. But what is it? Well normal inflammation is present when we injure ourself, it’s the body’s way of cleaning out and repairing the area. Let’s take an example, you’ve just slammed your toe in the door. It’s injured, rapidly becoming hot, red, swollen, with a throbbing pain. This is inflammation. And is actually very helpful to the body in this case, as varying hormones and cells are signalled to clean up, flush out, even kill suspicious cells and heal the area. 

But what happens when that inflammatory response is not turned off? 

If your body doesn’t stop circulating these highly reactive killer & immune cells, and over responsive healing cells, you can become sick as remodelling of tissue, organs, actions and responses gradually takes place. If the inflammatory response isn’t switched off, this over protectiveness of the immune system becomes harmful and leads to a cascade of more disorders and this is chronic inflammation.

 It’s a bit like someone’s put heavy metal music on in your home and the volume is turned way up. You already have a headache and no one is there to turn it down or off. You adapt by plugging your ears with noise cancelling ear plugs, you’re gritting your teeth, your body posture changes.  You walk hunched over now, you can’t hear people talking anymore, your back hurts, your legs hurt, you’re grinding your teeth, not sleeping, becoming grumpy, low in energy, you reach for more easy quick fuels like coffee and sugar to sustain you, you put weight on in response and you feel more pain as the sugar fuels the inflammation.

But the good news is, it can all be lessened through particular foods, drinks herbs and spices. Equally, inflammation can be exaggerated through particular foods and drinks. So now we understand inflammation, over the next coming few weeks, we’ll be looking at the factors that can halt it. Next Monday; Cherries.      

Berry Chocolate Chia Layered Smoothie Jar

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This is super easy to whip up,

You place 1/4 cup of chia seeds, 3/4 cup water, 1 cup coconut cream , 1/4 cup raw cacao and 1/4 cup maple syrup in your http://www.Vitamix.com.au  and blend up. Pour into a bowl and place in the fridge to set.

Then pour 1 cup of coconut cream, desiccated coconut pieces and a sprinkle of chia into your vitamix and blend. Place in a bowl in the fridge to set.

Once both are solid, get a jar a layer with cherries, raspberries, chocolate pudding, coconut cream mix and crushed strawberries and enjoy!!

Powerhouse Monster Greens Smoothie

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Gluten free, whole foods, Raw, Vegan option (by using soy, almond or coconut milk) high protein, cleansing, super charged energy, Low GI, high fibre, omega 3, calcium, yummy and satisfying,

 

-1 frozen banana, (or Mango or berries with banana) chopped

-1 cup of milk of choice: full cream, soy, coconut, almond milk

-1 tbs. LSA meal (kept in fridge to stop it going rancid

-1/2 tbs. black chia seeds

-1 tbs. Sunwarrior vanilla protein powder

-1/2 scoop Synergy Super greens powder (1-2 tsp. or 1 tsp. spirulina powder)

 

Optional: Vanilla essence, raw honey, ice,

 

Great for:

-Weight loss

-Energy

-High protein snack/post work out meal

-Skin radiance

-Bowel health

-Bone health

-Muscle building

-Gentle detoxing

-Athletes

-Health nuts

Testimonial From One of my Vegan meets Paleo Contestants this year

Earlier this year I decided to trial my first diet comp for only 4 weeks.

I like aspects of the Paleo diet, such as the concept of high protein, whole foods, low in gluten carbs, but I don’t agree with all the animal protein, so I joined it with a vegan slant, of being very plant based and dairy free.

All my contestants did really well, here’s a testimony from one of them:

“I loved it!! I wasn’t aiming to loose any weight but lost 4 kg’s my skin cleared up to amazing and after a few days of coffee withdrawals I had heaps of energy, sleeping well and feel so calm, I’ve kept up clean eating and introduced meat back in a little but haven’t had coffee other than the odd decaf since the first week in January. One thing that surprised me was that the skin on my thumbs is always cracked, I thought it was from lots of gardening but when I quit meat the skin on my hands and fingers as really smooth as well!! Thanks a bunch it was really easy and fun to do and I’m so glad I did, hope you are well, love us x Holly Fernance”

Bone Broth Recipe

My little ones were sick recently, so I wanted to build up their immune systems and nourish their little bodies and bone broth seemed like a perfect idea, and it has been!

It’s fairly easy, it just takes time to cook.

I give them a small bowl everyday or mix small amounts in to our other meals.Screen Shot 2016-03-06 at 7.49.23 AM

 

Prep time

10 mins

Cook time

8 hours

Total time

8 hours 10 mins

 

Author: Wellness Mama & Honor Tremain edits/additions

Serves: 16+

Ingredients

  • 2 pounds (or more) of bones from a healthy source
  • 1 onion
  • 2 carrots
  • 2 stalks of celery, with leaves
  • 2 tablespoons Apple Cider Vinegar
  • Dash organic tamari sauce
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

 

Instructions

  • If you are using raw bones, roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350 (you can add pumpkin to this too).
  • Then, place the bones in a large pot. Pour (filtered) water over the bones and add vinegar. Let sit for 20-30 minutes in the cool water. The acid is said to help make the nutrients in the bones more bioavailable.
  • Add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, spices, or herbs, if using.
  • Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  • During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  • During the last 30 minutes, add the garlic and parsley, if using.
  • Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

 

 

Dr. Karl Says: “Don’t Trust Any Nutritionists”! What????

I don’t usually do this because I’m a peaceful person but today I heard Dr Karl Kruszelnicki’s broadcast on nutrition and health on ABC News triple j and was flabbergasted that he made such incorrect and offensive comments: that “No nutritionists should be trusted”!! So I wrote this letter:

I am a fully qualified nutritionist, who did the full 3 years of study to gain that title.
I did 3 years of anatomy and physiology and pathology, 3 years of chemistry and biochemistry, 3 years of straight nutrition, not to mention all the other components.
Many of my lecturers also lectured at Sydney Uni, in medicine.

I then went on to complete a health science degree with more years of biochemistry, pathology, anatomy and nutrition.

Much of my work is based around interviewing scientists, professors and doctors in the field of health and nutrition, so I understand their latest research, share the truth and can convey that to my readers and clients.

Are we not on the same side here, trying to fight the same battle?

Yes, I agree strongly that I am very concerned for the general public by all these instagram queens, online personas, varying nutrient coaches, quick online pretend nutrition courses and celebrities creating fad and extreme diets!

It’s an important health issue that needs real addressing!!
But it is supremely offensive to make blanket statements such as “all nutritionists are bad, they all get their qualifications after a 3 week course”, it is completely incorrect!

Look where similar blanket statements get us:

“All carbs are bad”, “All animal protein is bad” “All meat is Good” “Eating only banana’s is the best diet ever!”

It is more wise to make statements that are correct and truthful, that are usually somewhere in the middle. Such as: “be aware of people calling themselves ‘nutritionists, health guru’s, wellness advocates or who have no qualifications at all in the area of health and are trying to sell you something, as they may be giving poor advice. Ask them how long did it take to complete their studies and where did they gain their qualifications from”?

This would be a far more accurate way to give people a chance to make up their own minds about who they are getting advice or weight loss packages from, who may have no qualifications whatsoever but who look good on a tropical beach in a bikini and have large followings online!!

I expect and hope that you make these distinctions crystal clear next time you are on air to be fair to those of us who have done the hard yards, done the time, are passionate about helping people and are following the science to get there!

Sincerely,
Honor Tremain
Actual Qualified Nutritionist