Are you better off eating a kiwifruit than chewing a vitamin C tablet ?
You are better off eating a kiwifruit than chewing a vitamin C tablet, suggests new research from the University of Otago.
In a study recently published in the American Journal of Clinical Nutrition, the highest ranking journal for human nutrition research, New Zealand researchers discover that a natural fruit source of vitamin C – kiwifruit – is better absorbed than a vitamin C supplement.
Lead researcher Associate Professor Margreet Vissers says that humans require a certain level of vitamin C in all body tissues and organs to be healthy. However, like some other mammals (guinea pigs for example), we can’t make vitamin C so we need to get it from our food. A lot of people use vitamin C supplements as back up.
Professor Vissers’ study involved testing the uptake of vitamin C in deficient mice over a month. Mice were fed either kiwifruit or an equivalent amount of pure vitamin C. Results shows that mice fed kiwifruit absorbed vitamin C much more efficiently than those given the supplement. The vitamin C also stayed in their bodies for longer. An equivalent human study is now underway.
Health tip:
Instead of eating vitamin C foods once a day, spread your fruit snacks throughout the day so that your body is getting a steady supply of this essential vitamin.
For hundreds of years (and probably much longer) cultures around the world have made various forms of naturally fermented “sodas” from sweetened herbal teas or fruit juice mixes. These natural fermented drinks contained beneficial enzymes and probiotics to boost health and were a far cry from the unhealthy versions we have today.
This version uses a fermented ginger culture to create a naturally fizzy soda! Ginger is and delicious herb that has been used in many cultures for its health-boosting properties. From my herb profile of ginger:
“Ginger has been used in Chinese Medicine for thousands of years and is said to help:
Soothe digestive disturbances
Alleviate nausea (great in early pregnancy)
Reduce fever
Calm coughing and respiratory troubles
Stimulates the circulatory system
Helps relieve muscle aches and pain
Can help get rid of dandruff
Emerging evidence shows it helps lower cholesterol
Japanese research has found Ginger is effective in lowering blood pressure and cancer risk”
This natural recipe for ginger ale uses fresh ginger and a cultured ginger mixture (called a ginger bug) to create a naturally fermented and naturally fizzy ginger ale. Though this mixture can contain a small amount of alcohol if left to ferment at room temperature for weeks, we use the short brew method to create a fizzy soda without the alcohol.
Homemade ginger ale is soothing for digestive disturbancesand contains probiotics and enzymes. As with any fermented product, I’d suggest starting with a small amount (4 ounce or so) and working up as all the probiotics and enzymes can cause an upset stomach in those who aren’t used to consuming fermented products. I found small amounts of this mixture helpful in early pregnancy to ward off nausea and any time one of us has an upset stomach. It also just tastes great!
This recipe makes 2 quarts of natural ginger ale, though the recipe can be adjusted up or down by using a ratio of 1/4 cup sugar per 1 quart of water and adding 1/4 cup ginger bug starter per quart of water.
A naturally fermented old-fashioned ginger ale (also once called Ginger Beer) that contains beneficial probiotics and enzymes.
Make a "wort" for your ginger ale by placing 3 cups of the water, minced ginger root, sugar (and molasses if needed), and salt in a saucepan and bringing to a boil.
Simmer the mixture for about five minutes until sugar is dissolved and mixture starts to smell like ginger.
Remove from heat and add additional water. This should cool it but if not, allow to cool to room temperature before moving to the next step.
Add fresh lemon or lime juice and ginger bug (or whey).
Transfer to a 2 quart glass mason jar with a tight fitting (air-tight) lid. Stir well and put lid on.
Leave on the counter for 2-3 days until carbonated and transfer to the fridge where it will last indefinitely.
Watch this step carefully. Using whey will cause it to ferment more quickly and it will take less time. It should be bubble and should "hiss" like a soda when the lid is removed. This is very temperature dependent and the mixture may need to be burped or stirred during this fermentation time on the counter.
As with any traditional fermented drink, it is more of an art than a science as it depends on the strength of your culture, the temperature of your house and the sugar used. The final mixture should smell of ginger and slightly of yeast/fermentation and should be fizzy. Watch carefully that it doesn't become too carbonated as this will cause too much pressure and may result in an exploding jar!
The mixture can be strained and transferred to Grolsch style bottles before putting in the fridge (we like these bottles).
The food we put in our supermarket trolleys will ultimately decide the health of our families and ourselves. The problem is, the price of food and not the quality is the major dictator of what shoppers pull off the shelf.
What food goes in the trolley defines the health of your family. Photo / Thinsktock
It seems the percentage of every family's income that is spent on good food has become far less than 50 years ago, yet at the same time, more is being spent on cheap, calorie dense, nutrient poor options. We are essentially using our health as payment for foods that will lead us to an early grave.
It is driven by our desire for a good bargain. The more we can get for our dollar, the better off we think we are. But nutritionally speaking, that's not at all true. Finding the balance is crucial.
Wholefoods like fruit, veg, meat, fish, poultry and nuts are typically the more expensive items in the supermarket. Per calorie, they provide the most nutrients and are considerably more satisfying than many heavily processed foods - so you end up eating less, feeling better and are better able to maintain a healthy weight.
Which suggests, the cheapest calories in the supermarket tend to be the most fattening. Not good news when you consider the obesity epidemic.
Most New Zealanders are not in need of more calories, but rather more nutrients - ideally from wholefoods. And although these can cost a little more than their processed counterparts, you get far more essential nutrients for your money when you choose to buy quality over quantity.
We should not be leaving the supermarket with a truckload of empty calories, but rather a car load of essential nutrients. There is no such thing as a free lunch. The less we spend on good food now, the more we will spend on health costs down the road.
This may be the cost of health, but it doesn't have to be any more expensive than what you spend now.
Here are some cost-nutrient comparisons to consider next time you shop.
Chicken ($10-15 for size 18) vs Chicken Pies ($1.29 for a 170g pie)
Chicken is generally affordable and incredibly versatile. I find the best deals come in the frozen section. A full roast for only $10 is a steal and it can be used for at least three family meals - start by feasting on a roast, use the left overs for sandwiches and the remaining carcass for a soup. Chicken pies on the other hand are just as cheap, but you're essentially paying more for nothing. Pies contain less protein, less essential minerals like iron, more fat and have to undergo more processing before they are deemed edible. Your better off buying the real deal. Potatoes ($1.69 for 1kg) vs Potato Chips ($5 for 3 x 150g bags)
Potatoes are a staple in most Kiwi diets, but we are starting to eat more of them in the form of chips. Real, wholesome potatoes are cheap, nutritious and filling. Whereas chips are fattening, unsatisfying and considerably more expensive - a burden to your health and wallet. You are essentially paying more for things you don't want - salt, fat and flavourings. Why not make your own oven-baked chips, they are far better for your health and the kids love them. Oats ($3.99 for 1.5kg) vs Cocopops ($5.99 for 650g)
Oats top my breakfast cereal list. In fact, they are the only item on the list. Other breakfast cereals tend to be high in refined wheat, sugar, salt, fat and additives. And when you consider their hiked up price, you may need to question what you're really paying for. On the other hand, whole oats are cheap, filling and packed full of fibre and protein. They last for ages and are a great option for those cooler mornings.
Let's start shopping wiser and stop falling for the tricks of the supermarket. Remember, if you buy it, you're more likely to eat it. So make your supermarket trolley a fortress against foods that should remain on the shelves.
It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us. We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Time flies by, especially in today’s fast-paced world. Check out these tips to help you slow down - enjoy life and focus on the most important parts of your day.
Take the time to prioritize daily objectives. Then focus on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once.
Cut personal Internet use by half. Technology has become a major element in most of our lives. Social networking, email and web surfing can cause our minds to lose focus and wander through hundreds of topics, thoughts, and ideas.
Enjoy nature. Make time to take a 5 to 10 minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
Eat slower. A lot of us tend to speed through meals missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies.
Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events and exchange stories – but how often do we catch up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level.
Make time for yourself. When did you last spend valuable time with yourself? Take a time to read a new book, watch a favorite movie, or cook a new recipe.
Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
Take the scenic route. Next time you’re driving somewhere long distance – take the scenic route. Driving through open paddocks, mountains, or viewing a city skyline can be very relaxing.
Sit for a moment with your eyes closed when you start your computer. Even just pausing for a few moments can set the tone for the rest of your day. Take a few deep breaths before jumping into your day’s tasks.
Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Recall the milestones you have already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.
If you are working long hours: 40, 50 or even 60 hours each week, the chances are with distractions like online entertainment, snacking on the go and ill-designed time management, you are only churning out high-quality work during a portion of each day. I know I have often got into bad habits of having to many things on the go and doing nothing well!
Here are four practical steps to incorporate into your routine to optimize your time at work and maintain productivity all day long:
1) 7 minutes of exercise: yes you read right 7 not 10. Now I can almost get excited about doing 7 minutes. Why 7 minutes? It's short enough that it won't impact the rest of your morning routine and long enough to shake off any residual sluggishness from the night before. Ideally this should not be your only exercise see23.5 hours There are endless fitness routines to turn to, but the one I like best is called the 7 Minute Workout (and yes, there's an app for that). In just seven minutes, it works all major muscle groups with 12 total exercises.
2) Start your day out green: Sure, we've all been told that breakfast is the most important meal of the day, and it's pretty easy to reach for toast and coffee or a bowl of cereal, to get your metabolism going.
While all of these options are ok choices once in a while, you will be amazed at the morning lift you can get from a green smoothie. And smoothie requires less time in the morning than making coffee and toast.
It's so quick and easy, just blend (for about a minute): one apple, one banana, a handful of spinach or kale, handful half of frozen berries, 1/4 cup natural yoghurt, water or coconut water and a tablespoon of chia seeds, if you need to sweeten it add a few dates or honey and you have a power packed breakfast. It's cheap, easy and energizing. 3) Pick 3 wins for the day:Decide on the three things that you'd like to accomplish in the next 12 hours in order for you to feel like the day was a success. Now not every day will be straight forward, but by organising your day in this way will help you feel you have achieved and means you get to tick those items off your list. This is specially important if you have a type A personality or one of your strengths is achieving (see Gallup StrengthsFinder).
Try blocking blocking your calendar to achieve those wins. One of the most common mistakes people make at work is not turning to-do lists into time-bound, effective project lists. I've found that by allocating time you are far more likely to deliver tasks on time.
It's simple: For each of the big things on your list, block off the amount of time on your calendar that you estimate the task might take -- and then add 33% more time just to be sure.
If a project is multi-day or has dependencies, break it up into digestible chunks. Use one block to plan and a second or third block to accomplish.
This simple method will help hold you accountable and immediately help you refocus on the tasks you've prioritized when you do get distracted. Too often, we let one distraction steamroll an entire morning -- now you don't have to let that client email derail you from your winning plan for the day.
4) Power up after lunch: Take the 15 minutes right after lunch to refocus on the day -- Stop - Relax - Refocus. Get away from your desk, work area or computer, go outside or sit in a different room and determine what you have left to do for that day.
Think about how the list you set in the morning is shaping up. Are you ahead of schedule? Behind schedule? You'll find that these 15 minutes help you identify how you are going - (and often in my case how I got derailed), what's causing you distractions and help you to stay or get back on track.
Give this simple formula a try for a week and I think you'll be pleased with the results.
These tiny black (or white!) seeds are an amazing super food packed with so many essential nutrients. Chia seeds give you the necessary nutrients for gorgeous hair, healthy nails, and smooth, glowing skin! Beauty starts on the inside.
Great to use in just about anything. The flavor is very mild and almost non-existent.
We love them in:
baked goods
smoothies
sprinkled on top of yogurt or cereal, fruit and salads.
Unlike flax seeds, there's no need to grind them first. But if you want to unleash even more goodness just pop a tablespoon into your mortar and pestle - give a quick grind before adding to your breakfast etc.
High in Omega 3 A rich source of Omega 3 Fatty Acids, Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin. High in Protein Chai seeds are one of the highest plant based sources of protein you can find. Protein is an essential macro-nutrient needed for almost every function in your body. It helps with weight loss and is a must for building lean muscle. High in Fiber They are great source of fiber. This helps keep you feeling full, controlling hunger and balancing your appetite. It also means less sneaky snack attacks. Fiber helps regulate your system, which will contribute to detoxing! High in magnesium, potassium and calcium These essential nutrients keep your body healthy and energized
How much chia should I eat daily?
For general purposes of health, nutrition and energy an adult would typically consume about 1-2 tbsp dry seeds daily. Where do you buy chia seeds?
They are readily available in supermarkets often found in the bulk section or in the health isle. Your local Organic store or Bin Inn will stock them as we'll. Chia seeds have the ability to absorb 10 times their weight in liquid, creating a unique gel that is incredibly hydrating and satisfying! Use chia seeds to make a vegan pudding or add some thickness to your smoothies. Did you know chia seeds are an ancient secret to strength & endurance? They have been traditionally used as an important food source in Mexico and Central America for thousands of years. They were even a main food source for Aztec warriors!-
