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    Post-Easter Healthy Tips

    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'. 

    Food Waste Hacks During COVID-19

    Did you know?
    According to Foodbank Australia, 2.5 million tonnes of edible food is thrown out by Australian households every year (that’s 300kgs per person!).

     

    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.

    Stock Your Pantry, Fridge and Freezer the Smart Way

    Did you know?
    According to Foodbank Australia, our country produces food for 75 million people, which is three times our population!

    We definitely do not advocate for panic-buying food and supplies right now (especially if you already have enough), as it starts to create a cycle of stocking, depletion and restocking in the supermarkets that is hard to break, as well as potentially leaving others in the community to miss out on important items that they may really need.

    It is normal to feel a little shaken and panicked in an uncertain time like this, especially since none of us might have ever experienced something like this in our lifetime.  

    In times of extreme uncertainty when fear and feelings of anxiousness may be high, filling the fridge and pantry up with foods and supplies may be the only thing that we feel we can control. It gives us a sense of order and organisation, in a time when we might feel unprepared without a plan. Despite this though, panic-buying and spending lots of money on things you may not need is probably not the best solution. Read on for our tips on stocking your pantry, fridge and freezer the smart way…

    • Remember that if you do want to buy a little extra, you only really need two week’s worth of food and supplies as that is how long you would be in quarantine for if you were exposed to COVID-19 (if you are choosing to self-isolate for longer or want to avoid lots of trips to the shops, then certain pantry staples that have a long shelf life will be your friend, read on for examples…).
    • Take this extra time at home as an opportunity to give your pantry a big clear out. Before you hit the shops, take a look inside your pantry and evaluate what you have and what you might need. You might just find some hidden gems at the very back that you had forgotten about!
    • A little extra supply of sturdy and reliable staples like dried beans, lentils and split peas, grains and frozen veggies can mean endless meal opportunities, with the use of different spices powders and mixes. If there are no frozen fruit or veggies left, you could buy some fresh ones and even freeze them yourself. Having a good supply of nutritious pantry goods that can be spread out for a variety of different meals will be more cost effective and will reduce the amount of shop visits you need to make.
    • A few extra packages of pasta, rice and canned goods like beans, chickpeas, coconut milk and diced tomatoes.
    • Fresh produce that have a longer shelf life –peppers, onions, garlic, carrots, celery, apples and citrus fruits all have quite a long shelf life and pack a lot of nutrition. Hardy root veggies like potatoes, turnips, beets and radishes can also keep for weeks in a cool, dark place in your pantry.
    • Fermented or pickled vegetables like sauerkraut and kimchi can add heaps of flavour and they immediately brighten up any dish, like a rice bowl or even just a sandwich. Dehydrated vegetables (especially dried shiitake mushrooms) to boost the immune system and add umami flavour to soups and broths. Freeze dried herbs for adding freshness, flavour and a pop of colour.
    • Last but not least, a stash of hearty Wholesomeness meals in your freezer for those days when you don’t have much on hand, you’re in quarantine and can’t make it to the shops, or you just don’t feel like cooking!

    Remember that if we all remain calm and mindful, purchase only what we need, try to help others and check on the elderly and vulnerable when we can, we can get through this together.

    Home Remedies for Clearing or Preventing Phlegm and Mucus Caused by Respiratory Viruses

    These natural home remedies may be good essentials to have in your home during the next few months, not only because of the COVID-19 spread, but also because it is nearing colder weather which means colds and respiratory viruses will be more common (of course if you do get sick, it is always best to see your GP first, especially with the current situation right now). 

    Some research suggests that the following can help to treat respiratory viruses that may be responsible for excess mucus:

    Berries

    Berries contain a flavonoid called anthocyanins, which are beneficial for lung health. Eat berries fresh with yoghurt, on top of cereal or even in salads.

    Ginseng

    Ginseng is an Asian plant which is very anti-inflammatory. Studies have found it to have a protective effect against acute respiratory illnesses and the potential to reduce the severity and scores of symptoms. You can take ginseng in supplement form or in a tonic.

    Guava

    Guava is rich in antioxidants, vitamin C, potassium and fibre. Guava has found to be effective for control of different respiratory viruses. Guava is super yummy and sweet and you can eat it fresh.  

    Echinacea

    Echinacea is a plant herb loaded with antioxidants, as well as compounds called alkamides, which further enhance antioxidant activity. Evidence has found that Echinacea can help your immune system fight off respiratory viruses and colds, helping to make the recovery process shorter. Echinacea can be taken in supplement form.  

    Licorice root

    Licorice root helps the body to produce healthy mucus, which helps support the healthy functioning of your respiratory system. You can consume it in the form of tea, which can usually be found at your local health store.

    Pomegranate

    Pomegranate juice contains potent antioxidant power, as well as being antibacterial and antiviral. You can eat pomegranate fresh by breaking it open and consuming the seeds.

    Zinc – take a supplement

    Zinc has been shown to stop certain viruses from lodging in the mucus membranes of the throat and nose. You can take zinc in supplement form.

    Drink plenty of water at room temperature – not ice cold, as it can make the mucus in your sinuses thicker, and more difficult to pass. A glass of warm water or a cup of tea is a good way to get your water intake in when you’re sick.

    (This information is general only.  Please speak to your healthcare professional prior to taking multiple new supplements).

    5 Reasons Why Wholesomeness Meals Are a Great Option to Stock Up On

    Right now, with the rapid spread and unprecedented nature of the COVID19 virus outbreak, and particularly the massive, overcrowded demand on supermarkets, Wholesomeness meals make a great option to any “strategic stocking up” you might be trying to do!

    When frozen meals use fresh, seasonal ingredients and are balanced, nutritious and free of nasty additives and preservatives (aka Wholesomeness meals) then they can be an ideal option to stock up on during this difficult time.  Here’s why:

    1.    Nutrient-packed 
    Now is the best time to eat to build your immune system. Instead of just stocking up on pasta and toilet paper, order a stash of our yummy and healthy frozen meals. 

    If you’re planning on staying home more than usual, a freezer full of nutritious balanced meals is going to ensure you’re getting all the fibre, vitamins, minerals and other health and immune-supporting compounds that your body needs!  And if you get sick, you probably won't want to cook from scratch but you will have an added nutrient requirement.

    2.    Avoid the crowded supermarkets
    This may be especially important for our elderly customers or people with underlying health conditions. We hope we can help ease the burden of cooking for some of our customers who are self-isolating or who are avoiding the crowds. 

    3.    Gourmet meals prepared to strict food safety standards
    Food safety has always been important to us, and we want you to know that we implement high food safety measures with every meal that we make. Especially during this time we are ramping up the frequency of sanitisation for staff, and every area inside our 5 star approved commercial kitchen. You can have your full trust in us that your meals will come made with love, and to the highest quality that they can be. 

    Our meals are frozen to minimise food spoilage and contamination.  We give you a couple of fresh meals for the first 2 days but freeze the rest for you so you can pop them into your freezer and keep them safe and packed with nutrition until you need them.

    4.    Food Diversity
    The supermarket shelves are getting bare and you may have a lot of the same items in your fridge or pantry. Our menu changes weekly and our meals are different and unique, from our Rosemary Lemon Chicken with Caramelised Carrot Risotto to our Tofu and Pineapple Massaman Curry with Quinoa.

    Evidence shows that a varied diet and the rotation of grains, proteins  and produce is best for immune health as well, which is definitely what we aim for when we create our menu. 

    5.    Frozen Meals
    Our meals are frozen immediately after cooking which locks in all the freshness, flavour and nutrients in the food. 

    Freezing locks in the nutrients and keeps nutrients from oxidising. Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content.

    In some cases, frozen foods have more vitamins and minerals compared to fresh food because fresh foods can lose vitamins and minerals over time through oxidisation while freezing preserves nutrients.  It also keeps food safely out of the optimal growth zone for bacteria, (temperatures below zero). 

    Freezing, or ‘natures preservative’ means we don’t need to add preservatives or gas to our meals.