Friday, 10 July 2015

Dry July - are you up for it?

Interested in giving your liver and body a break from toxins? Looking for more energy, better sleep, a clearer head, clearer skin…. plus more cash in the pocket? How about participating in Dry July?


Dry July is a fundraiser that challenges you to go booze-free for a month to support adults living with cancer. It helps you get healthy and clear your head while also raising funds for an important cause. 

Not interested in fundraising? Why not take the challenge for yourself instead! Going Dry in July, or cutting back on alcohol for the next few weeks, gives you the chance to notice your drinking habits and whether you feel better having less.

We understand that making friends with water may not be the most enticing strategy for limiting alcohol, so how about trying some of these great ideas from Rosie Mansfield?

Homemade Ginger Beer 
Ingredients: 1 glass sparkling water, 1 tsp honey & 1 shaved fresh ginger nugget

Pink Lemonade 
Ingredients: ¾ glass sparkling water, 1/2 squeezed lemon, 1 squeezed grapefruit, ½ tsp drizzle of honey & a couple of ice cubes.

Chai Smoothie 
Ingredients: 1/4 cup of brewed chai tea, 1 frozen banana, 1 cup almond milk, 1 tbs honey, 1/2 tsp of ground cinnamon & 1/4 tsp of ground ginger 

Hot Cacao 
Ingredients: 1 cup of warmed almond milk, 2 tablespoons of cacoa powder & pinch of sugar

Chilled Honey Chamomile Tea 
Ingredients: Organic chamomile tea bag & 1 teaspoon of honey

Lime Chia Coconut Water 
Ingredients: 1 cup of coconut water, 1 tbsp chia seeds & 1 squeezed lime on the rocks


For more info and additional tips to cut back on the booze and survive Dry July, check out wellbeing.dryjuly.com/

Hello Dry July, hello healthy liver

Have you decided to give your liver a break and participate in dry July this year? Congratulations! Your liver plays an important role in detoxifying alcohol and it also removes many other toxins and plays a vital role in maintaining your health.

Detoxification is a process of removing unwanted chemicals from your body. We place high demands on our body’s detoxification system every day, from toxins we encounter in the air, water and food, caffeine, alcohol, drugs, hormones and through excess exercise. Detoxification occurs in the liver in two phases, which involves multiple enzymes and many different genes. 

An imbalance or breakdown in liver detoxification may lead to the build-up of chemicals or toxins in your body, which long term can cause some health problems. Liver imbalance is associated with chronic fatigue syndrome, fibromyalgia, chemical sensitivities, neurological symptoms and certain types of cancer (Healthscope functional pathology, The Path, Understanding liver detoxification, 2012). So keeping your liver healthy is essential for optimal health.

As we detoxify, and also during strenuous exercise, we produce free radicals, known as reactive oxygen species (ROS). (Nunes-Silva and Freitas-Lima, Journal of sports medicine and doping studies, The association between physical exercise and reactive oxygen species (ROS) production, 2015). ROS, left unchecked, may be damaging to the body, leading to accelerated aging, DNA damage and cell death. Luckily, we have antioxidants available from our food to neutralise ROS and minimise this damage. But if we place high demands on our body’s detoxification system, antioxidants may be in limited supply, leading to free radical damage.

Are you placing high demands on your liver, perhaps through heavy alcohol use, high caffeine intake, smoking, or even excess exercise? Consider investigating your liver’s detoxification ability. This can be done with a simple test at the Newtown Nutrition office. 

Signs of impaired liver detoxification may include chemical sensitivities, nausea, bloating, chronic tiredness, muscle weakness or pain, hormonal imbalances, headaches or migraines (Healthscope functional pathology, The Path, Understanding liver detoxification, 2012). 

Restoring your liver to optimal functioning may be as simple as making a few diet or lifestyle changes or can include supplements in addition to diet and lifestyle changes. And of course, abstaining from alcohol for a period of time, like dry July, may help improve your liver function.

MG Pilates One Month Challenge


Recharge and rejuvenate yourself with the MG Pilates' One Month Pilates Challenge. Kickstart your cardio regime with the intensive but fun skipping sessions. Then take your Pilates to a new level as you reaquaint yourself with the basics and move through a tailored course of classes to more challenging and advanced levels. 

You’ll attend four Pilates Mat Classes a week, starting at beginner level and working up to more challenging classes. By the end of the four weeks you should see a huge difference in your core strength. You will have toned your muscles in your arms, legs and bum and feel stronger and leaner.
Skipping takes place before each class and is optional but recommended for improving cardio fitness as well as assisting with weight loss.

Information evening: Wednesday 22nd July – come along and see what it’s all about!
Class dates: 28th July – 22nd August 2015
Where: MG Pilates, 128A Erskineville Rd, Erskineville, NSW

Website: www.mgpilates.com/mat-classes/challenge

$245 challenge package – includes 16 tailored Pilates mat classes; 16 intensive skipping sessions; updated Whole Body Health program with recipes + sample menu plan and a Real Time Ultrasound appointment with MG Pilates Director and Physiotherapist Susie Bond

$365 nutrition package – includes challenge package plus an additional one hour consultation with Accredited Practicing Dietician Amanda Neubauer (Newtown Nutrition), to provide more individualised nutritional support during the program, or to assist with any dietary needs.


Eating Comfortably with IBS Cooking Class

Caroline from Healthy Home Café is holding a cooking class for people looking for ideas for suitable meals when managing Irritable Bowel Syndrome (IBS). 

Do you suffer from gas, wind and/or bloating? Do you feel good sometimes, then wonder what on earth you did to cause your current symptoms?

Are you tired of feeling like no matter what you do, you just can’t ever seem to feel comfortable?
This class is here to help. Based on the principles of low FODMAP eating, you will learn about the usual culprits that cause IBS and how to cook for flavour but avoid the pain.

Date: Saturday August 29th
Time: 11:00-2:30pm
Cost: $149.00
Limited availability so get in quick!
For more info and to make a booking, check out the Healthy Home Café website

Recipe of the Month: Flourless Chocolate Quinoa Cupcakes

This month Caroline from Healthy Home Café has provided this deliciously clever chocolate cupcake recipe. The quinoa provides more protein, fibre, vitamins and minerals that using processed flour and makes these gluten free too.
Serves: 8 regular or 14 mini

Ingredients:

1 cup (130g) cooked red or white quinoa
2 large eggs
2 tablespoons your choice of milk
2 tablespoons apple or pear puree
¼ cup (50g) macadamia oil
1 teaspoon vanilla
½ cup (75g) rapadura or brown sugar
⅓ cup + 1 tablespoon (45 g) raw cacao powder
¾ teaspoon baking powder
¼ teaspoon bicarb soda

Instructions:
1. Heat oven to 170 degrees and place paper liners into 8 out of a 12 hole muffin pan or      14 mini muffins
2. Place cooked quinoa, eggs, milk, fruit puree, oil, vanilla and brown sugar in the bowl of a food processor and process until smooth
3. Add cacao powder, baking powder and bicarb soda and process until combined
4. Scoop mixture into prepared cupcake pans
5. Bake for 18-20 minutes for larger muffins or 10-12 minutes for mini muffins, or until           when a skewer is inserted it comes out clean

Tips:
  • Enjoy as is or see Caroline’s recipes for Raspberry Chia Jam or Walnut, Date and Coconut Icing here as serving suggestions.
  • Serve with smooth ricotta cheese for extra protein and creamy goodness
  • Freeze for when visitors pop in or pack for work as an occasional sweet option