News — antioxidants

Did you know that we make delicious breakfast packs that you can add onto any order for only $20?

Our breakfast packs are made in house by our clinical Nutritionist and are gluten free, dairy free, preservative free, cane sugar free and additive free. We can also make them low FODMAP!

Our breakfast packs include a mix of smoothie packs and our homemade cereal packs (some weeks we mix it up a bit and make our yummy breakfast frittata too).

Our delicious superfood smoothie packs are the perfect blend-and-go brekkie for those busy mornings – simply blend with your choice of milk or water. No prepping, no waste and no mess!! For an added boost, you can also add a serving of our homemade protein powder blend, which can be added onto any order. 

We make our own cereal blend from scratch, using premium ingredients (and no added refined sugars in sight!). We keep our dried fruit content low, occasionally we might add xylitol, honey or maple syrup, but it's rare and it's minimal. We like to use wholesome, nourishing ingredients in our cereal…think puffed quinoa, pepitas, sunflower seeds, shaved coconut and freeze dried fruit, just to name a few! We are constantly creating new cereal blends with different and exciting ingredients to add variation so that you’re never bored…which we believe is essential for an enjoyable, yummy breakfast!

Perhaps you have a super busy schedule, or you have some food sensitivities, or you simply just want more time for a sleep in! Add a breakfast pack to your next order here. Breakfast is one of the most important nourishing opportunities of the day. Make it count. 

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness

Instead of a list of foods to avoid, we’ve put together a list of amazing nutritionally-dense foods that you should be eating (unless you have specific intolerances/allergies or are on a low FODMAP diet). Eat from this list daily, and your challenge, should you choose to accept it is to create as many of your meals with these foods in them as you can.

Here are our top 20 healthiest foods to add to your day:

1. Berries especially blueberries and blackberries. High in antioxidants like polyphenols and despite being a fruit they aren’t going to spike your blood sugar terribly.
2. Lemon: squeeze it into water, over meat, over salads, over avocado
3. Coconut: eat the flesh, drink the water, use the oil (cold pressed)
4. Sardines (in a can): high in omega 3, without the mercury, and because they contain the bones they are also high in calcium.
5. Fresh herbs like basil, mint, coriander, rosemary and thyme don’t just add flavour to meals, they have great health qualities too.
6. Sugar snap peas… yummy crunchy, green and full of B vitamins, fibre, protein and yumminess.
7. Broccoli and cauliflower (preferably organic): there is so much goodness in cruciferous veg!  Wonderful cancer fighters.
8. Tahini (sesame seed paste) high in calcium…and yummy in dips or dressings
9. Apples (organic and washed!) – full of gut-friendly prebiotics
10. Chilli or Harissa
11. Cinnamon (this is a spice, not a food, but it can actually help you manage your blood sugar levels so eat it with foods like pumpkin, oats, apple)
12. Olives
13. Pistachios (one of the best nuts to eat for a number of reasons!)
14. Walnuts: bursting with ALA, the omega 3 fatty acid and super-antioxidant that works to scavenge free-radicals and repair and protect cell membranes in the brain.
15. Sauerkraut or Kimchi (fermented foods are great for gut health)
16. Ancient grains: quinoa, millet, amaranth, buckwheat (all wheat free and naturally gluten free, so these grains are not going to irritate your gut like other gliadin grains tend to, they are also high in essential amino acids)
17. Leafy greens especially watercress, Chinese cabbage, beet greens, dandelion greens, spinach and kale (which are great “liver cleansers”)
18. Ginger and Turmeric (cook with them, add them to stir fries, rice, casseroles…so good! Read all about the healing properties of turmeric in our blog post here.
19. Sprouted legumes or beans – bursting with B vitamins!
20. Great quality cocoa – full of antioxidants!

Some other tips: garlic is amazing, any veg especially mushrooms, artichoke hearts, asparagus, spaghetti squash, tomatoes.  If you are going to eat potatoes opt for purple or red skin new (small) potatoes or sweet potatoes.

If you are going to eat meat, go for organic where possible and always grass fed, same applies for chicken. Game meats and bone broth are great and full of goodness too.

Organic soya beans or tofu have amazing health benefits, are rich in B vitamins and have actually been found to be protective against cancer.

Of course, this list of healthy foods can go on for ages, but these are some of our favourites that we love using in the Wholesomeness kitchen 🖤

References:

Harvard Health

Aha Journals

It’s nearly June, which means winter is nearly upon us here in Queensland. Characterized by frosty mornings, early sunsets and chilly nights, the cooler months call for hearty dishes to keep you warm and nourished all winter long. 

You may think that the range of winter fruits and vegetables is limited, but with a bit of creativity and preparation, you can enjoy fresh, local produce all season long. With a Wholesomeness meal delivery, we have done all the hard prep for you – we source fresh, local seasonal produce to create tasty winter dishes that are packed with nutrition and maximum flavour. Winter is all about comforting foods that are warming, cozy and satisfying. Think flu-fighting soups, winter one-pots, hearty stews and roast root vegetables.  

Fruits and vegetables flourish at certain times of the year, however grocery stores stock just about everything all year round, which makes it easy to forget what’s in season and what’s not. A good tip is to take a walk around your local farmer’s market and see what kinds of produce are available – these will usually be the ones that are in season at that time.

There are many benefits to eating seasonally.  The food is at its freshest, tastes the best, is best for you, is more sustainable, and is usually cheaper. It also allows us to get back to the roots of local and sustainable eating, by supporting local businesses and our local community as a whole.  

Seasonal fruits and veggies that have been allowed to fully ripen on the plant and picked at the peak of freshness are better quality and higher in nutrition compared to produce that is picked unripe and then transported to different areas or countries. Therefore, eating local sustainable produce allows for maximum nutrition that is tailored to your local environment.

In winter, many people often lack vitamin D due to the increased time spent indoors. Mushrooms are often at their peak during winter, and they contain excellent sources of vitamin D (see our previous blog post on mushrooms and vitamin D here). Mushrooms are such a versatile ingredient, with the potential to add a delicious savoury and warm umami flavour to so many dishes. We love using them in our Mushroom Bourguignon with Mash and Green Beans, and our Mushroom, Spinach and Truffle Risotto with Broccoli and Pepitas.

During winter, we also need extra vitamin C to keep our immune system strong and to help fight off colds and flu quicker. Winter citrus fruits like navel oranges, mandarins, grapefruits, lemons and limes all contain amazing sources of vitamin C and antioxidants. Winter fruits also often last a lot longer than the soft summer fruits, which means less food wastage and more value for your money.

Eating foods that are in season gives you the opportunity to appreciate the foods that are available, and allows for more variety in your diet as seasonal foods are constantly shifting – a wonderful cycle that allows you to experience each food.

What veggies are in season this winter? Print out our handy list of winter seasonal veggies and hang it on your fridge!

When we talk about “gut microbiome”, we’re referring to the millions of microorganisms that inhabit our gut, or our gastrointestinal tract. Interestingly, each microbiome is unique and contributes to different health benefits and that’s why a rich and diverse gut microbiome is incredibly important for overall health. However, there are different factors that can influence the diversity and density of our gut bacteria, including stress, lifestyle and environmental factors, excessive alcohol consumption, food allergies, antibiotic usage and artificial sweeteners.

The health of our gut is deeply connected to our hormone levels, brain health, skin health, metabolism, body weight, immune system and mood. In fact, researchers continue to find remarkable links between a diverse gut microbiome and certain illnesses and diseases, including cancer, heart disease, liver disease, asthma, diabetes, irritable bowel syndrome and depression.

Although we know that diet is not the only factor that contributes to good gut health, research has shown that it is incredibly important. The more diverse your diet, the more diverse the nutrient supply is to your gut microbiomes.

Happy and well-fed gut microbiomes = a happier and healthier gut!

Here are a few key things you can do every day to optimize your gut microbiome:

👉 Incorporate prebiotics (apples, almonds, chicory root, asparagus, legumes, onions, raw garlic, cabbage).

Prebiotics promote the growth of beneficial bacteria and discourage dysbiotic growth (pathogenic bacteria). 

👉 Incorporate probiotics (yoghurt, kimchi, sauerkraut, miso, kefir, tempeh)

👉 Eat the rainbow

Have as many different varieties and colours of fruits and veggies that you love over the course of the day.

👉 Eat foods rich in polyphenols (blueberries, green tea, broccoli, grapes, olive oil)

👉 Drink teas that are good for your gut (e.g. liquorice root tea, fennel tea, green tea)

👉 Avoid GMOs

👉 Plan your meals ahead of time, or stock your freezer with healthy prepared meals. Click here to order.  

👉 Avoid endocrine disruptors

Some endocrine disrupters include air pollutants, BPA’s, pesticides, parabens, mercury and phthalates. Exposure to endocrine disrupting chemicals has been shown to disrupt the gut microbiome, which may result in dysbiosis.

👉 Minimise unnecessary antibiotics

👉 Decrease stress and have good sleep hygiene

Responsible health advice: There is no one size fits all approach to nutrition or the healing properties of food.  If you are unwell please seek professional advice.

References:

Gálvez-Ontiveros, Y., Páez, S., Monteagudo, C., & Rivas, A. (2020). Endocrine Disruptors in Food: Impact on Gut Microbiota and Metabolic Diseases. Nutrients, 12(4), 1158. https://doi.org/10.3390/nu12041158

Author:
Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness

We know that our diets play a significant role in our overall health and wellbeing, but did you know that there is also a powerful link that exists between the food we eat and our brain health? 

Recent research in the last decade has shed light on the incredible benefits of certain foods that are rich in plant phytochemicals on aspects of brain function, for example sharpness, mood, memory and critical thinking.

Because oxidative stress and low-grade inflammation are major risk factors for cognitive decline, nutrient-dense, brain-supporting plant compounds play an important role in helping to supercharge our brain function and rewire it into high performance mode. Eating a diet rich in nourishing brain foods also helps to eliminate brain fog, protect against brain diseases and balance out neurotransmitters (which influences other parts of our health as well).

So if you’re looking for a mood-boost, better focus, or a little extra sharpness, try reaching for these snacks instead…

Blueberries

Blueberries and other berries like strawberries, raspberries and goji berries are jam-packed with protective antioxidants and flavonoids. A 2010 randomized, double-blinded placebo-controlled trial found that when older adults consumed 1 cup of blueberries per day they experienced significant improvements in certain aspects of cognition, for example long-term memory. A few years later, a study found cognitive performance improvements across all measures in children, even just a few hours after consuming a blueberry meal.

Walnuts

Walnuts are bursting with ALA, the omega 3 fatty acid and super-antioxidant that works to scavenge free-radicals and repair and protect cell membranes in the brain. A study among college students in 2011 revealed that regular consumption of walnuts had a significant improvement on inference capacity, or critical thinking.

Grapes

Grapes are an amazing source of vitamins K and C (important nutrients for tissue health), resveratrol (a powerful anti-inflammatory plant compound) and antioxidants. In fact, the majority of antioxidants in grapes are actually found in the skin and seeds of the grape. Research has found that the consumption of grapes can influence performance across a wide range of tasks, in particular quicker response times.

Cruciferous vegetables (cabbage, broccoli, cauliflower, Brussel sprouts)

A small bowl of green veggies may not be the most sought-after snack, but benefits to brain performance could definitely be worth it…According to one recent study, consumers of cruciferous vegetables were found to perform better in several cognitive tests than non-consumers. Cruciferous veggies as well as other dark green leafy vegetables are natural superstars in the nutrition department because they’re literally bursting with healthy nutrients and vitamins. In fact, ½ a cup of kale has 50 times more lutein than an egg (lutein is a naturally occurring carotenoid that has been found to have an incredibly powerful role in neutralizing free radicals, reducing oxidative stress and lowering inflammation). Whenever we get the chance, we pack our meals with some brain-boosting green veggies, making them the perfect work lunch to support your brain for a productive and supercharged work afternoon J

References:

Lamport DJ, Lawton CL, Merat N, Jamson H, Myrissa K, Hofman D, Chadwick HK, Quadt F, Wightman JD, Dye L. Concord grape juice, cognitive function, and driving performance: a 12-wk, placebo-controlled, randomized crossover trial in mothers of preteen children. Am J Clin Nutr. 2016 Mar;103(3):775-83. doi: 10.3945/ajcn.115.114553. Epub 2016 Feb 10. PMID: 26864371.

Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. Eur J Nutr. 2018 Apr;57(3):1169-1180. doi: 10.1007/s00394-017-1400-8. Epub 2017 Mar 10. PMID: 28283823.

Pribis P, Bailey RN, Russell AA, Kilsby MA, Hernandez M, Craig WJ, Grajales T, Shavlik DJ, Sabatè J. Effects of walnut consumption on cognitive performance in young adults. Br J Nutr. 2012 May;107(9):1393-401. doi: 10.1017/S0007114511004302. Epub 2011 Sep 19. PMID: 21923981.

Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr. 2016 Sep;55(6):2151-62. doi: 10.1007/s00394-015-1029-4. Epub 2015 Oct 5. PMID: 26437830.