News — #healthy

When you think of greens that live in the ocean, you might be drawn back to early memories as a child emerging from the waves with thick, smelly and slimy green plants stuck to your ankles. You might think “gross!”, but actually, sea veggies might be just what your cooking needs…for healthy delicious boosts of flavour and incredible health benefits.

Sea veggies include many marine algae varieties found in the water and along the coast. When you think of seaweed, you might think straight to the nori used in sushi, but actually there are over 10,000 types of seaweed found on earth. Being the oldest plant family on earth, they have been used for thousands of years in Asian cooking, however in the last few years cooking with sea vegetables has become more popular, especially among chef’s. Chefs have been having fun playing around with this ingredient, adding it to pasta’s, into mashed potatoes, even on top of cocktails! 

In addition to being abundant and affordable, they also do incredible things for our health. They contain vitamins, minerals, trace minerals, amino acids, antioxidants and phytonutrients that our body needs for ultimate health, all of which function to provide powerful anti-inflammatory properties. In addition, the polysaccharides present in the cell walls of sea vegetables have also been studied for their ability to ward off and prevent different viruses from attacking our cells. 

We know that seaweed is delicious in the form of nori but there are so many other kinds as well. Conquer your fear of sea veggies with these healthy ways to bring sea vegetables into your diet!

1. MISO SOUP WITH WAKAME

Wakame is a leafy ocean green that means ‘young girl’ in Japanese – this is because young girls used to venture out onto the slippery rocks to pick it. Wakame seaweed is a deep green colour and very soft. You can make a delicious and uniquely flavoured miso soup using miso paste, dried wakame seaweed (found at most Asian grocery stores), soup stock, soft tofu and chopped green onions.

 2. ARAME SALAD

Arame is a type of kelp and is quite mild in flavour so a great place to start if you are new to sea veggies. You can use dry arame seaweed in a salad with brown rice, red capsicum, green onions and a garlic sesame sauce for a unique, amazing umami flavour.

 3. WAKAME PESTO SAUCE

The emerald green colour and tender texture of wakame seaweed make it a great substitute for basil in a yummy pesto sauce.

 4. KOMBU STOCK

Kombu (a type of kelp) adds a secret umami depth of flavour to any soup stock. Simply boil water and insert the kombu and within a few minutes you have a wonderful umami flavour. A great way for vegetarians to have access to that yummy savoury umami flavour as well.

Maybe you might venture out a little bit with your cooking now that you know a little more about sea veggies. They are a great idea for nutritional health in general, but also especially during the current pandemic they might be a good addition to your diet!

From ultra-bulk protein powders to muscle-promoting snack bars, there is no shortage of products available for those looking for a workout boost. The popularity of these high-protein convenience foods has meant that some of nature’s most efficient workout fuel are often overlooked. You might not realise, but the energy and boost that you need to rev up your fitness might just be hiding away in your fridge as we speak…

THE MUSCLE STRENGTHENERS

Leafy Greens: Leafy greens like spinach contain a significant source of glutamine, which is an amino acid involved in the composition of proteins, and thus plays an important role in the development of lean muscle mass. Spinach also contains a compound called coenzyme Q10, which holds a critical role in producing energy for your cells, and in turn, boosting your muscle function and strength.

THE GREEN ENERGY SUPPLIERS

Barley and Wheatgrass: Barley and wheatgrass are absolute powerhouses of antioxidants and are rich in vital minerals like magnesium, calcium and iron. Get an instant workout shot of energy by adding either one to a pre-workout smoothie to get rid of that can’t-get-out-of-bed-and-to-the-gym feeling. As well as being an excellent oxygen supplier to your cells all day long, they also contain carotenoids which help to keep tissue cells healthy and strong.

THE RECOVERY SQUAD

Micro-veggies and sprouts: Sprouts are filled with anti-inflammatory phytonutrients, which help the body to absorb more amino acids from proteins. Many of these phytonutrients also help to speed up the muscle recovery period, preventing sore muscles, cramps and other discomforts after an intense workout.

THE MUSCLE SOOTHERS

Parsley: Even herbs like parsley contain many fundamental nutrients which help to keep our muscles and cells healthy and efficient. Parsley contains a vital amino acid called lysine, which helps with the growth and regeneration of connective tissues of cartilage and tendons. Parsley's concentrated amounts of antioxidants and vitamins A, C and E helps to sooth inflammation in muscles and joints. You can raw parsley on top of meals, in salads and smoothies.

THE CARB STARS

Sweet potato and pumpkin: Sweet potatoes are one of the most satiating foods on the planet, because of their high fibre and carbohydrate content. Despite their ability to keep you full for hours, they’re relatively low in calories and virtually fat free. Swap out the pasta or white rice for sweet potato or pumpkin and your body might just thank you later - you’ll probably feel less sluggish, more energised and you won’t store unnecessary weight from a refined carb spike! 

These are just some of the amazing plant foods that can be made heroes of your plate to help boost your exercise performance and give you that extra energy you need to crush your workouts! Of course, there are heaps more that we love, such as broccoli, beets, tomatoes and carrots.

We are currently in the middle of the defining global health crisis of our time, the coronavirus COVID-19 pandemic, caused by severe acute respiratory syndrome coronavirus 2. The virus has spread rapidly, causing fast infections and deaths across the world. We know this because the statistics and facts are everywhere, and we are able to see the effects of the virus unfold in real time. Despite countries taking different approaches, we have managed to come together to incorporate a “think global, act local” approach to help protect our most vulnerable, flatten the curve and ease the fierceness of the outbreak. 

As we experience the coronavirus pandemic and its effects, the rise of non-communicable diseases such as heart disease, stroke, diabetes and obesity is on the rise in Australia and can be labelled a silent pandemic of their own making. The rise of Chronic disease is noticed as a challenging public health issue with effects on societies and economies. As a result, it highlights the importance of preventive measures alongside effective management and care. It is true that we are in the midst of a bit of a food revolution – there are shifting consumer preferences, new and exciting food innovations, and emerging nutrition science. But at the same time, we are also a little bit stuck. According to the National Health Survey by the Australian Bureau of Statistics, two thirds of Australians aged over 18 years old were overweight or obese in 2017-18.

It makes sense that as humans we are hard wired to respond better to acute risk (such as COVID-19, Ebola etc.), rather than chronic risk. Acute risk is more immediate, fast and threatening to us compared to chronic risk (e.g. cancer, obesity and diabetes risk) which is sometimes a little fuzzy and slow-building, and therefore harder for us to connect with. One challenge that makes the connection between our current health and our future health ill-defined is the constant science and nutrition information that is deposited into the media every day. There is definitely an aura of health being created but unfortunately this does not always match the science.

So what do we need to know?

The foods that we need to eat should mostly come from the earth, and be in their whole food form. We can call these foods life-giving foods because that’s what they do! They give us life, they can heal and repair us. They are foods that contain bioactive compounds, fibre and healthy fats for good health. We are talking about fruits, vegetables, beans, legumes, nuts and whole grains.  

These nourishing and life-giving foods given by the earth should be celebrated and given value for their role in the prevention of chronic diseases. As a country, we spend more money each year on health care yet we don’t seem to be that much healthier. Rates of chronic diseases have only increased over time, and they are headed for even more increases. In addition, the consequences of unhealthy eating have not been fully recognised – costs to businesses, companies, to the healthcare system, and to our health and well-being.

Diabetes Australia states that the total annual cost for Australians living with type 2 diabetes is $6 billion (and that’s just for diabetes, let alone the many other costly chronic illnesses such as heart disease, stroke and obesity). This makes the chronic disease pandemic a fundamental economic problem and we need to realise the importance and power of food and nutrition as medicine and as tools to eliminate poor health now and into the future.

Remember, healthy food doesn’t have to be tasteless and joyless, it can easily be yummy, satisfying, joyous, tasty and sustainable all at once! Just taste ours J

“The foods you eat can heal you faster and more profoundly than the most expensive prescription drugs, and more dramatically than the most extreme surgical interventions, with only positive side effects.” – T. Colin Campbell, PhD

Post-Easter Healthy Tips:

Easter – chocolate, chocolate, and more chocolate! Did staying at home during Easter mean you had easy access to the chocolate-filled fridge and pantry? Or maybe your kids received too much chocolate so you had to eat most of it? Maybe you have a sugar hangover, and feel tired and cranky? Or maybe you ate too much chocolate that you have a sore stomach?

Trust us, we are complete advocates for a little indulgence every now and again.  But sometimes it’s nice to have a few tips up your sleeve for getting back on track and for feeling energized, motivated and healthy again.

Tip one:

Adopt a Guilt-Free Mindset: If you indulged in some sweets over the Easter break and you enjoyed it without any regrets then that’s great! Your thoughts are very important, especially the way that you think about yourself and the food that you eat/have eaten. If you enjoyed the Easter holiday, had a few treats and are now ready to get back to your usual routine, without any negative feelings, then you are already on the right track.

Tip two:

Start with one: It’s about having a start point, or set point for getting back on track after a period of over-indulgence. For nutrition, focus on that first meal. When you wake up in the morning, think “I’m going to have a great breakfast this morning”, whatever that looks like to you – porridge, toast with avocado, a fruit salad with coconut yoghurt and granola.

For exercise, start with just one walk, or one run, or one home CrossFit session.

For mental health (feeling stressed), start with one thing also, like a home yoga session, meditation session or mindfulness session.

As soon as you start with one small step, the next steps become easier. One small step will set the tone for the rest of the day, and for the rest of the week. This also helps if you’re feeling some decision fatigue about how to get back on track, or your feeling overwhelmed about what steps you have to take. Take one step at a time and it will help you get back to your normal routines (although our “normal” routines might have changed a lot over the last few weeks!).

Tip three:

Try a 4-week Wholesomeness detox: Gluten and dairy free meals, no added additives or nasties, no refined sugars, and made with love from our kitchen in Brisbane. Every week you will receive 14 vegan or low fodmap meals (your choice), snack packs, breakfast packs and a premium protein powder blend. You also receive gut health supplements to support your gut during the detox, detox tea to support and help your body expel toxins, and a detox welcome pack in the first week. We believe in still being satisfied during a detox, that’s why we make our meals healthy and delicious at the same time. Find more info about our detox plan on our website under '4 WEEK DETOX'. 

The current COVID-19 situation is making it a little bit more difficult to find certain items and to visit the grocery store as much as we’d like. That’s why we think this is the best time to start thinking more about reducing our food waste through conscious consumption. There are lots of ways that you can start extending your food and produce and keep your waste as low as possible in the kitchen, such as using up your food scraps, paying a little more love to your ‘funny’ produce, and repurposing your leftovers.

Here are a few of our ideas and tips:

• DIY broth – save your veggie scraps and your odds and ends (like clean carrot tops, kale stalks, potato skins) to make a homemade broth. You can store all your scraps in a bag in the freezer and at the end of the week once it’s full, use it to make broth with some added seasonings and bay leaves. Having a batch of homemade stock on hand will make cooking easier, will help to create less waste by using the scraps you would have normally thrown out, plus you know what’s in it! This is a great way to use up your leftover produce and save money.
• DIY breadcrumbs – use your leftover stale bread to make breadcrumbs! Pulse together in a food processor and use them for toppings, as a binding ingredient or to crumb chicken or fish.
• Freeze your herbs! We all know that fresh herbs go bad very quickly. Remove the leaves from the stems and chop up. Keep them in a freezer bag for easy storage. Leftover coriander can be added to smoothies (it’s a great heavy metal and toxin detoxer).
• Freeze leftover amounts of tomato paste, curry pastes, sauces – avoid putting your jars of opened pastes back in the fridge to go bad, instead you can add them to ice cube trays and freeze. Once frozen, pop them out and into a freezer bag and label accordingly.
• Love your ‘funny’ produce! Bruised apples are amazing for making apple sauce or apple butter. Soft pears for making ice blocks or smoothies, and bruised bananas for making banana ‘ice cream’ or banana bread.
• Use up those tomatoes! Make your own salsa or pasta sauce like a puttanesca sauce with olives and capers.
• Greens, greens, greens! If you’re having lots of green vegetables go bad, you’re probably not eating them fast enough! Throw them in a blender, juice them, steam them, or make kale chips.