Week 7
Chia seeds receipes by Nicky Arthuer:
Chia and banana cake
1 tablespoon butter (I used olive oil)
2 eggs, beaten
3 ripe bananas mashed
3 tablspoons honey
1 teaspoon nutmeg
2 cups wholemeal flour
1 teaspoon cinnamon
1/2 teaspoon baking powder
2 tablespoons chia seeds
1 cup mixed seeds (e.g. sesame, pumpkin, chia, sunflower)
1/2 cup raisins
1/4 cup rice milk
Juice of one orange
Pre-heat over to 180C. Soften butter at room temperature, combine with eggs, mashed banana, honey and nutmeg.
Sift flour, baking powder, cinnamon, chia seeds and add to banana mixture. Add seeds, raisins, rice milk and orange juice and fold in gently until well mixed into a cake batter, adding more orange juice if required.
Pour batter into loaf tin and bake for 20-25 minutes. Serve warm or cold, with yoghurt and raspberries (but good by itself too).
Week 6
Ningxia Goji berries (also called Lycium Barbarum, 宁夏枸杞)are filled with high level of antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease. Antioxidants may also boost the immune system and lower cholesterol.
Eating foods high in antioxidants may slow the aging process as well. It does this by minimizing damage from free radicals that injure cells and damage DNA. When a cell's DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.
Goji berries also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.
Some research suggests that Goji berry extracts may boost brain health and may protect against age-related diseases such as Alzheimer’s.
Nutritional Information, Average quantity per 100g:
Energy 1310kj
Protein 12.4g
Fat,total 1.8g
- Saturated less than 1g
Carbohydrate 61g
- Sugar 12g
Sodium 410mg
Week 5
Xylitol Information
Xylitol is an all-natural substance that is produced by human body during normal glucose metabolism. Xylitol is found in nature in berries, mushrooms, mushrooms, birch trees and corncobs. It looks and tastes like sugar, but with fewer calories and carbohydrates, and teaspoon for teaspoon behaves like sugar in almost all your recipes.
The benefits of using xylitol include:
* Xylitol does not cause an insulin reaction in the body, making it desirable for people with diabetes and hypoglycemia and for low carbohydrates dieters;
* Xylitol has a low Glycemic Index of just 7 (Foods with lowest numbers are the healthiest, table sugar rates 110, and glucose rates 100);
* Xylitol helps prevent tooth decay;
* Xylitol reduces plaque formation on teeth;
* Xylitol may help prevent osteoporosis;
* Xylitol stops the development of strep bacteria in the mouth and intestines;
* Xylitol has 40% fewer calories than sugar and is as sweet as sugar;
* Xylitol has 75% fewer carbohydrates than sugar.
Week 4
- Andrographis: an Ayurvedic herb, sometimes called the “Indian Echinacea” used for common colds. Works by lessening the severity of cold-related symptoms incl. muscle aches, fatigue, headache & sore throat and stimulating immune function; boosts both non-specific & antigen-specific immunity. It also has anti-inflammatory & antipyretic (fever-reducing) properties. Has been shown in studies to be as effective as paracetamol (at specific doses/duration).
- Zinc: a mineral involved in hundreds of enzymatic reactions in the body, which has been shown to reduce the severity and duration of the common cold. It is thought this is achieved by the interruption of nerve impulses (in which Zn is involved) leading to the virus being inhibited from adhering to the cells. As well as this Zn has antiviral properties, and also aids in the absorption of B-vitamins. Good sources of Zn include: pepitas (pumpkin seeds), legumes, seafood (esp. oysters), wholegrains, beef, brewers yeast (B-vitamins also). Amino acid chelate is regarded as the most well absorbed supplemental form, while oxide supplements are least absorbable. RDA (recommended daily allowance) for the majority of the population is 15mg or 0.2mg/kg, and generally 40-60mg is the upper limit suggested unless under practitioner guidance.
Week 3
Best taken at increased dose at the first sign of illness (1-2days) with a lower dose continued for approx. one week. Can also be taken for general immune support.
Week 2
Vitamin D
During winter ensuring adequate vitamin D status can be difficult but exposing (at least) the skin on your forearms for about 10 minutes around the hotter times in the day can help you achieve the recommended daily allowance (RDA). Darker-skinned individuals will need more exposure as their skin contains more melanin (skin pigment) for the UV rays to penetrate. There is not a great amount of vitamin D found in food, however, fish liver oils (cod, herring), butter, milk & egg yolk are fairly good sources. Another option is taking a daily supplement, with 1000IU being the generally recommended adult dosage (children 13+ can take the adult dosage dependant on body weight & blood test results, while dosages for children 2 to 12 and under 2, including infants, are approximately 500IU and 250IU respectively). It should be noted that taking the supplement with food is preferable because as vitamin D is fat-soluble, it needs the fat in the food to be properly absorbed.
Please consult a professional before supplementing as there are certain conditions in which this is not suitable.
Week 1
Vitamin D
Vitamin D, or “the sunshine vitamin”, has fairly recently become both a highly researched and hotly debated subject. In Australia, despite having copious amounts of sunshine (and inevitably skin cancer), many people are actually deficient in this nutrient. While this means the “slip, slop, slap” message is during the trick for skin cancer, ironically vitamin D has actually been shown to help lower the risk of certain cancers & cardiovascular disease, as well as helping to build immunity, properly process insulin and maintain bone/teeth health.
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