by Sal Prothero | 16, Oct, 2020 | Recipes
Do you have a sweet tooth? I bet you do.
Here’s a simple, easy recipe to whizz up for those times when you fancy something chocolately.
Ingredients
2 cups of hazelnuts
1/2 a cup of water
1/2 a cup of pure maple syrup
3 tablespoons of raw cacao powder
Method
Bake the hazelnuts at 180C for about 10 minutes, then take them out of the oven and allow them to cool. Once cool place them in a food processor and blend for about ten minutes, until they totally break down. Then add the maple syrup and cacao and blend again, before gradually pouring in the water – it’s important that the first three are properly mixed before you add the water though as you may not need it all.
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by Sal Prothero | 01, Oct, 2020 | Recipes
Here in Melbourne, our days range from hot to freezing and that’s in one day! On the other side of the world, your autumn days will be turning chilly.
This recipe from Dr Michael Mosley includes anti-inflammatory and protein foods that feed your microbiome, which in turn feeds your brain. It’ll also warm you up!
- 1tbsp coconut oil
- 450g skinless, boned chicken thighs
- 1 large onion, sliced
- 2 garlic cloves, finely chopped
- 1 green chilli, thinly sliced
- 2cm root ginger, peeled and grated
- 1tsp ground coriander
- 1tsp ground turmeric
- 100g flaked almonds
- 100ml chicken stock
- 250ml full fat Greek yoghurt
- Bunch of fresh coriander, chopped
Method
Heat the oil in a large saucepan and brown the chicken pieces. Transfer them to a plate and set them aside. Cook the onion, garlic, chilli and ginger in the same pan for 5-7 minutes or until they start to soften. Add the spices and cook for a further 5 minutes, then add the almonds and the chicken. Pour in the stock and the yoghurt and stir well. Season with salt and pepper to taste.
Cover the pan with a lid and simmer for 40 minutes over a gentle heat, stirring occasionally and adding more water if needed
Serve with brown basmati rice or cauliflower rice and steamed greens.
©Dr Michael Mosley – The Clever Guts Diet
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by Sal Prothero | 15, Sep, 2020 | Blog
Ever noticed that when you ask someone how they are, they never say they’re depressed. The standard reply is, ‘I’m so tired’, ‘So busy’, ‘Stressed’, ‘Anxious’. The word depression still induces a fear of stigma but yet it is a medical condition just like asthma, hypertension or diabetes. It is a biological, environmental and psychological condition and is not related to someone’s strength of character. Anyone can get it.
Do you ever wonder why depression is on the increase? Data from the Pharmaceutical Benefits Scheme in 2019 showed one in every eight Australians were using antidepressants, including 100,000 children. Did you know that depression is the number one cause of non-fatal disability Australia? Did you know that the World Health Organisation estimates that depression will be the number one health concern in both the developed and developing nations by 2030? I’m sure these numbers will increase with the pandemic in 2020. We hardly hear about these numbers in the media but we hear the statistics for heart attacks, breast cancer, diabetes etc.
These are impressive statistics, yet no one is really talking about the seriousness of this issue. I’m sure there are many people who do not take anti-depressants and are still suffering. I’m also sure there are many people who do not actually realise they’re depressed and/or they don’t know where to get help.
We can all feel ‘down’ and being sad sometimes is a normal response to life events. It’s part of what makes us human. Sometimes we just feel ‘blue’ for no apparent reason. Clinical depression is more than the occasional low mood and it needs to be addressed now. So how do you know if you’re depressed? I suffered from depression on and off throughout my life but because I was so involved in living my life and getting through each day, I didn’t realise it was depression. At the time, I also didn’t know how diet and nutrition could help. So how do you know if you have depression? You need to be experiencing at least 5 of the following signs and symptoms for at least 2 weeks:
- Depressed mood
- Loss of interest or pleasure
- Significant appetite or weight loss or gain
- Insomnia
- Psychomotor agitation or retardation. In other words, how slow or fast you are with your facial expression, movement and speech.
- Fatigue or loss of energy
- Feelings of worthlessness or excessive guilt
- Impaired thinking or concentration, indecisiveness
- Suicidal thoughts/thoughts of death
It’s not always easy to know whether someone else is experiencing depression. Sometimes changes in mood and behaviour happen slowly, and it’s easy to miss. People don’t always tell us about their thoughts and how they are feeling, especially if they are depressed and worried. When I was in my 20’s, a friend committed suicide. He was ‘the life and soul of the party’. No one could understand why. Why didn’t he say something, why didn’t he get help? That’s why it’s so important to check in and notice any differences to the way they usually behave or used to behave.
Diet and Nutrition
You’ve probably heard that diet is one of the most important things when it comes to helping with depression. But did you know about specific nutrients that you could be missing out on or you could have an imbalance.
Magnesium
Long term stress and anxiety can deplete us with this important mineral. Magnesium helps muscles relax and promote a calm mind and relaxed body.
The best magnesium rich foods include almonds, nuts, seeds, bananas, green leafy veggies, wholegrains, avocado, dark chocolate (in moderation!).
B vitamins
We need B vitamins for energy production and optimal brain function. B vitamins are vital for the production of our neurotransmitters (brain chemicals).
Include wholegrains (brown rice, brown basmati rice, quinoa, buckwheat, oats, amaranth, millet), meat, nuts, seeds, green leafy veggies, bananas, legumes, lentils in your diet.
Essential Fatty Acids
For a healthy brain and nervous system, omega 3 fatty acids are essential.
Foods include oily fish such as mackerel and sardines, mackerel, walnuts, flaxseeds, hemp seeds and avocado.
Vitamin D
Although Australians live in a sunny part of the world, it is still possible to be deficient in Vitamin D. Whether you live in a sunny country or in the northern hemisphere, it’s definitely worth getting your Vitamin D checked out.
Foods that contain Vitamin D are oily fish and eggs.
Protein
Without protein, we can’t produce our neurotransmitters which are essential for healthy nervous system function.
Protein rich foods include meat, dairy, legumes, nuts, seeds, eggs, tofu, tempeh.
Detective work
What you eat each day plays a large part in how you cope with everyday life. Eating these foods will definitely help but you need a qualified healthcare professional to give your diet a closer look.
You may not be able to absorb your food sufficiently resulting in nutrient deficiencies. These nutrient deficiencies may be affecting your brain chemical production. You may have increased inflammation or your cells may not be functioning properly. Your gut health may need improving. 90% of our gut communicates with the brain and only 10% from our brain to our gut. You may have been experiencing stress for a long period of time which depletes some nutrients. You may have an underlying biochemical imbalance. These are some of the factors involved.
Qualified holistic healthcare professionals like myself are there to take a full medical history and do functional medicine testing to work out what’s going on. It’s not a quick fix. Sometimes, it can take a while to identify the issue but it’s better to get help rather than leave it until it’s uncontrollable.
If you need help, online consultations are available. If you’d like a chat, I also offer a free 20 min virtual coffee. Click here to book.
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by Sal Prothero | 15, Jul, 2020 | Blog
Most of us will have felt anxious and depressed at times in the past. For people who had anxiety and depression before Covid-19, these will be going through the roof. Most people don’t think of food as being of help but it does. I’ve been there.
During the pandemic, it’s so tempting to overeat and drink more alcohol than usual, especially if we’re staying at home. But now is the time, more than ever, to look after ourselves not only to prevent getting the virus but also for our mental health.
Any stress on our body and mind will reduce our immunity as well as reducing our capacity to deal with our mental health. Nutrients such as Vitamin C and zinc are depleted in people who suffer from chronic stress. These nutrients are really important for our immunity. Here are my top 5 foods to boost your immunity https://salthenutritionist.com.au/2020/03/24/my-top-5-nutrient-boosting-foods-to-improve-your-immunity
If you’ve been putting off doing something about your eating habits, now is the time.
- Eat protein with every meal
Protein, also known as amino acids are essential for the production of neurotransmitters (brain chemicals). Serotonin, the ‘happy hormone’ is a well-known one. Protein also keeps you full for longer and avoids those blood sugar dips which can contribute to anxiety and depression.
Foods: lean red and white meat, fish, tofu, oats, nuts, seeds, eggs, wholegrains, dairy, legumes
- Eat regularly
This means breakfast, lunch, dinner with snacks in-between (depending on your physical activity). Every couple of hours. If this sounds too challenging, eat smaller portions. By eating regularly, you’ll be balancing your blood sugar levels which will make you calmer and less anxious.
- Reduce/cut out caffeine and energy drinks
Caffeine is stimulating, therefore, increasing your anxiety. If the thought of reducing or cutting out caffeine is too daunting, reduce it gradually. For example, if you have 3 coffees each day, have 2 coffees each day for a week and the following week, have 1 coffee each day. Cold turkey doesn’t always work!
- Stop eating sugar
I know what you’re thinking, ‘No way am I cutting out sugar!’ There are too many reasons to list here as to why sugar is harmful but in terms of anxiety, here goes:
Blood sugar balance – as mentioned previously, keeping blood sugar levels balanced is essential. When you eat refined sugar, your blood sugar is like a rollercoaster and when that rollercoaster falls, you feel irritable, anxious and nervous. You also want to eat more, right? Refined sugar has no nutrients except for glucose which you need for energy but that energy is short-lived. Again, you experience energy dips. Next time you eat sugar, monitor how you feel. Yes, you get a quick burst of euphoria but then you feel rubbish again when the rollercoaster falls.
- Food sensitivities
Do you react to different foods but not sure which foods are causing those niggly symptoms? Food sensitivities cause even more inflammation in your gut and brain which you don’t need when anxious. The gut brain connection is here https://salthenutritionist.com.au/2016/10/11/the-gut-the-mind-it-goes-hand-in-hand Certain foods and drink that you consume can cause a reaction, which ultimately affect your brain and the way you think. Not sure which foods/drinks? Find out more at https://salthenutritionist.com.au/food-biocompatibility-test
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by Sal Prothero | 19, May, 2020 | Blog
Getting a good night’s sleep is so important. It promotes tissue repair, muscle recovery/repair, bone building, fat burning and optimises energy levels for the next day. Sounds great doesn’t it but the statistics show that too many people aren’t getting enough sleep.
There are so many reasons as to why you aren’t sleeping well. I usually start with working on the gut (of course!) but I also look at the vital nutrients you need in order to produce melatonin.
Firstly, you need protein. If you’re not getting enough protein, you can’t even start the process to making melatonin. Most people are getting enough but many aren’t. My top protein foods are lean red meat, chicken, fish, tofu/tempeh, nuts, seeds, wholegrains and eggs. Just a note on eggs. There is only 5g of protein in each egg. One tablespoon of tahini has the same amount of protein. So if you eat 2 eggs each day, that’s only 10g of protein towards your daily amount. An approximate guess for daily protein intake is 1g per kg of body weight for a sedentary person. For example, if you weigh 70kg, you need approx 70g of protein each day.
I don’t want to blow your mind with all the other nutrients you need to make melatonin. After all, you have enough to think about at this challenging time. I just want you to be aware that if you eat a wide range of foods and your absorption is good, then you’ll be getting enough of the right nutrients. You need to be getting enough Vitamin C and D, B vitamins, magnesium, zinc, iron, calcium.
If you’re eating the protein foods I mentioned, you’re already getting many of the nutrients needed. Many people I see are low in magnesium and zinc so if you’re not eating enough, you need to be taking a supplement.
Some sleepy tips
- If worrying thoughts are bothering you, tell yourself, ‘I will think about this tomorrow, now is the time for sleep’. You could also write the thoughts down on a piece of paper or in a journal to think about in the morning.
- Use a breathing strategy to help you relax. Breathe in while you count to 4, hold for 2, then breathe out while you count to 4. When thoughts come into your head, just notice them and go back to the breathing.
- Avoid taking naps during the day. This ensures you are tired at bedtime.
- Get up and go to bed at the same time every day to establish a regular sleep cycle.
- Refrain from exercise at least 4 hours before bedtime. Exercising in the morning or afternoon is okay.
- Develop sleep rituals. For example, listen to relaxing music prior to bedtime, read something soothing for 15 minutes or have a cup of caffeine free tea such as chamomile.
- Avoid caffeine, nicotine and alcohol for at least 4 – 6 hours before bed. These can affect your ability to both fall and/or remain asleep. They can also affect the quality of your sleep.
- Take a hot bath 90 minutes before bedtime. This may raise your body temperature. The subsequent drop in body temperature later leaves you sleepy.
- Use sunlight to set your biological clock. As soon as you get up in the morning, go outside and and face the morning sun for 10 seconds. Look away, then repeat the process another two times.
If you want to find out if you’re getting the right nutrients and/or need help with your sleep, book a consultation here.
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