Ready to experience better health?
Subscribe
Course Login

Dr Libby Weaver

How Meditation Can Help You Thrive In Today’s Busy World

by

In today’s world of deadlines, demands and a general desperation to create more time in our days, in order to get more done, it can be very easy to believe that there is no time to stop and meditate. However, if that’s how you feel than you’re the very person who needs to consider meditation or mindfulness. We understand that for physical fitness, we need to train our body – we can’t just get up one day and run a marathon. The same is true for for our mind – it requires a daily practice of ‘training’ and meditation can be part of that.

Meditation helps you to calm your mind, increases focus and help with time management – in other words, a short daily meditation practice will allow you to be more productive with the time you are given. A simple ten to fifteen minute breathing meditation can help you to activate your parasympathetic nervous system (responsible for rest and repair) and find some calm.

For centuries people have used meditation to move beyond the mind’s often stress-inducing thoughts. Today the variety of meditation techniques, traditions and technologies astound me, but the core of meditation remains the same: to bring peace to the mind and body and increase consciousness.

Meditation gives us the space to better understand our own mind. We can actively learn how to transform thoughts from negative to positive. It also teaches us how to overcome negative mindsets and plant constructive thoughts. Some people are drawn to meditation by recommendation from a health professional, to lower blood pressure and help with stress and restful sleep. Others find meditation as they’re seeking transformation for the unhelpful emotions they are experiencing. While the purpose and intention of meditation depends on the meditator – anyone who meditates regularly will benefit mentally, emotionally, physically and even spiritually.

Here are just some of the benefits of a regular meditation practice:

  • A reduction in stress and anxiety and the ability to activate the parasympathetic nervous system (responsible for rest and repair).
  • Better clarity of thought or less mental clutter.
  • Regulation of high blood pressure (stress induced).
  • Improved breathing (particularly with shallow breathers).
  • Improved sleep (typically more restful and deep).

Try meditating early in the morning – perhaps before others in your household get up – as often this is the most peaceful time of the day. Appreciate it’s an active process, it’s hard to bring quiet to your mind and focus your attention to a single point. If you find your mind wanders, be kind to yourself and bring your focus back. Create the most nurturing environment you can, perhaps even light a candle. It’s also important you’re comfortable, you don’t have to sit cross-legged, and you can lie down or sit on a chair, whatever works for you.

Although many people try meditation at some point in their lives, typically only a few actually stick with the practice for the long-term. Read a few books on mediation or listen to instructional CDs. If you don’t feel like it’s something you can do by yourself sign yourself up for a course and have someone guide you in finding the right style of meditation for you. As with anything often one size doesn’t fit all, it can take a little bit of exploring to find the practice that works for you – but your mind, body and soul will love you for it!

Iron – Are You Getting Enough?

by

Iron is a mineral vital to your inner health and outer beauty, particularly your energy and hair, yet iron deficiency is the most common dietary deficiency in the world.

It particularly affects children, menstruating women, and pregnant women. In the Western world, it is estimated that up to 25 per cent of children under the age of three have some degree of iron deficiency, a deeply concerning statistic.

According to the World Health Organisation (WHO), a staggering two billion people in the world, in both developing and industrialised countries are iron-deficient. Research suggests between 20 and 30 per cent of women of child-bearing age in Australia and New Zealand are iron-deficient.

When fully mature, they will become the oxygen carriers of the body, distributing oxygen from the lungs to all the other cells throughout the body. They have a big and important job to do.

Iron deficiency is the first step towards a decrease in the amount of oxygen-carrying, iron-rich haemoglobin within each red blood cell. If red blood cells are deprived of the quota of iron, they become contracted and smaller, known in medical terms as becoming microcytic. Anaemia develops when the immature red blood cells, deprived of their quota of iron, fail to survive their infancy. A formal diagnosis of anaemia is made when there is a consequent and significant decrease in the number of mature red blood cells.

THE CAUSES

Iron-deficiency anaemia can be caused by a number of factors including inadequate dietary intake of iron, poor absorption of iron or loss of iron due to bleeding.

Heavy menstrual blood loss is a common cause, as are increased demands for iron during pregnancy. In pregnant women, iron stores have to serve the increased blood volume of the mother, as well as the needs of the growing baby.

The condition can also be caused by blood loss from the digestive tract due to the long-term use of aspirin, or due to gastric ulcers, duodenal ulcers, bowel cancer or untreated coeliac disease.

SILENT COELIAC

I see more ‘silent’ coeliac disease these days, where people are not presenting with the typical bowel symptoms. Sometimes iron deficiency, and often vitamin B12 deficiency, are the only signs of what is later diagnosed on biopsy as coeliac disease.

Once gluten is removed from the diet, iron levels return to normal. Fibre also interferes with the absorption of dietary iron, so the fibre content of the diet must also be taken into account when determining the basis of the iron deficiency.

Iron is absolutely critical for great energy, sparkling eyes and a vitality that lasts all day.

THE SYMPTOMS

The main symptoms of iron deficiency include exhaustion, shortness of breath, especially on an incline, muscle aches and cramps, rapid pulse and heart palpitations, increased anxiety, brain fog, poor memory and concentration, headaches, depressed mood, hair loss and an increased frequency of infections.

A simple blood test from your doctor will establish whether you are iron-deficient or not. Testing is important because some people have a tendency to store too much iron in the body and this needs to be avoided, or treated if it already exists.

IRON IN FOOD

Food sources of iron include beef, lamb, eggs, mussels, sardines, lentils, and green leafy vegetables. Variety is key, as there is a small amount of iron in many foods.

If you do not eat animal foods, do not assume you are iron-deficient. For some vegetarians, their body utilises the iron from vegetables sources very efficiently.

Vegetable sources of iron are better absorbed in the presence of vitamin C. It is best to have a test before you supplement.

How To Stay Healthy When Travelling

by

How to stay healthy when travelling

When it comes to health and wellness many of us have formed habits that we can effortlessly do on a daily basis, particularly in the comfort of our own homes/lives. However, how do you stay healthy when routine goes out the window or when you’re unable to cook your own meals? Travelling is often such an exciting time, but that excitement can quickly wear off after a few days of not eating well or moving. Here are a few ways you can prioritise your health and wellbeing while travelling.

Avoid the alcohol/mindless eating on the plane

Eat lightly, stay hydrated and avoid coffee or alcohol if you’re on long-haul flights – as these will only dehydrate you further. It’s particularly easy to fall into a mindless eating trap on plane, as food can become an occupier/an activity. As many of us have been raised to “eat what we’re given” it can be challenging for people to turn down meals. I cannot encourage you enough to simply eat when you are hungry and turn down any other meals you are offered. More often than not you will be offered far more food than is needed.

Plan ahead

Eating well is obviously a priority for me, so much so that I will often choose my accommodation (when overseas) based on how close I will be to nourishing food options. If I’m staying in hotels and I need to eat there due to time restrictions I will always make sure I order additional vegetables on the side. Or I opt for accommodation that has a kitchenette/kitchen. While I may not have time to shop and prepare full meals, this allows me to at least have the options to prepare simple meals, such as breakfast.

Walk as much as possible

It’s also important to move when possible, simply walking up and down the aisles when you’re on the plane. While seated flex your ankles regularly and move your legs up and down. When you’re in a walkable city or town, walk to appointments, restaurants, etc. rather than taking a taxi. This is a great way to effortlessly incorporate movement and a great way to see the city.

Incorporate vegetable juices or smoothies

As soon as you land in your new destination, look for a nourishing vegetable juice to start filling your body up with the nutrition it needs. If you can’t find a vegetable juice look for one with fruits that are high in vitamin C, citrus is a great option. In planes we are often exposed to other people’s sickness due to the air-conditioning so as soon as you land opt for something that supports your immune system. It can also be a good idea to travel with a vitamin C supplement to further support the immune response.

Rest when you need to

Just as movement is especially crucial while travelling, so is rest. Travel can be stressful and it can be difficult to find downtime especially when you’re travelling for work. Try scheduling periods of rest into your day, just as you would schedule any other appointment or commitment. That way, when things get busy, you will get a little reminder that it’s time to take a break. It’s important to aim for at least seven to eight hours of sleep per night – just as you would at home. This isn’t always possible with jet lag, but it can make a big difference to how you feel.

Are You Getting Enough Selenium?

by

Selenium is an incredibly important trace element that is essential to our wellbeing.

The body needs it in small amounts for a number of functions including to help regulate thyroid hormones and support a healthy immune system. The importance of selenium in animal nutrition was first discovered in the 1950s, when it was shown that myopathies (neuromuscular disorders) in sheep and cattle could be prevented by adding selenium and vitamin E to their diet.

One of selenium’s most important roles from a human nutrition perspective is as an antioxidant, helping to prevent cell damage due to free radicals. Selenium also works alongside other antioxidants such as vitamins E and C, which are essential for a healthy immune system. Studies suggest that a selenium-rich diet can help to protect against skin cancer, sun damage and age spots. It is also incorporated into a range of important proteins in our bodies, called selenoproteins, one of which is a vital part of our antioxidant defence mechanism.

New Zealand soils are low in selenium; subsequently foods grown in New Zealand are also low in this mineral also. On average our blood selenium concentrations remain lower than those in many other Western countries. It has been estimated that dietary intakes of adult women in New Zealand are around 80 per cent of the recommended dietary intake (RDI) for selenium, and adult men get around 95 per cent of the RDI. Too many people don’t meet the RDI for selenium, which can lead to significant long-term health consequences.

Since low levels/a lack of selenium deprive cells of their ability to synthesise selenoproteins, many health effects of low selenium intake/status are considered to be caused by the lack of one or more specific selenoproteins. New Zealand research has shown that higher selenium intakes result in increased activity of one of the important antioxidant selenoproteins, glutathione peroxidase. Low levels of glutathione peroxidase have also been associated with an increased risk of cardiac events in patients with coronary artery disease. It’s no wonder this essential mineral is the subject of increased interest. Research also suggests selenium could play a role in reducing the likelihood of developing cancer, as it has been shown to inhibit cell proliferation. There is also some evidence to suggest selenium may help protect against prostate cancer.

So how can you get enough selenium? Fish, seafood, poultry and eggs contain small amounts of selenium but perhaps the simplest way to improve our selenium intake is to eat two to four brazil nuts each day, as these are the richest food source of selenium.

Give Your Gut A Hug With Fermented Foods

by

When it comes to understanding the role of bacteria in our health, consider this – we are actually more bacteria than we are human.

A healthy balance of the bacteria in our gut governs the functioning of many systems including the immune system and metabolism. It plays a critical role in our mood and brain function – and it helps us maintain our body size.

The health of the gut is central to every aspect of health. It is through our digestive system that we absorb all of the goodness from our food, a process that is essential for life. Yet today, many people suffer with an array of gut-based illnesses or dysfunction, which can have a broad-reaching impact on many other areas of our health.

Fermented foods are like a big hug for your gut and a wonderfully nourishing addition to your diet, whether you have experienced gut dysfunction or not. Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugars and starches in the food creating lactic acid. This process preserves the food and produces beneficial enzymes, B-vitamins, omega-3 fatty acids, and are a source of probiotics.

The fermentation of foods may also preserve the nutrient content of the food and assist in making the food easier to digest. It’s this along with the probiotics created during the fermentation process that explains the link between consumption of fermented foods and improved digestion.

WHAT KIND OF FERMENTED FOODS ARE THERE?

Kombucha – a fizzy fermented tea that has a good mix of different strains of bacteria. However, it’s important to read the label when buying commercial brands as many can have a high sugar content.

Sauerkraut – probably the most cost-effective and delicious fermented food, this fermented cabbage dish is easy to prepare at home.

Homemade pickles – pickles preserved in apple cider vinegar offer a great digestive boost.

Coconut yoghurt – a delicious and great way to get plenty of enzymes and probiotics.

Miso – miso is made from fermented soybeans and grains and is a good source of essential minerals like potassium.

WHY EAT FERMENTED FOODS?

Besides the fact that they generally taste delicious, there are a number of reasons they’re great for your health and a nourishing inclusion to your diet.

Probiotics – fermented foods such as those above will introduce beneficial bacteria into your digestive system and help the balance of bacteria in your gut. Probiotics may help improve bowel health, aid digestion, and support immune system function.

Enhance absorption – having a good balance of gut bacteria and enough digestive enzymes, helps you absorb more of the nutrients in the foods you eat. Pair this with a diet rich in real food and you can absorb many more nutrients from the foods you eat.

Cost effective – incorporating bought fermented foods into your diet can be costly, however many fermented foods can easily be made at home and are an extremely cost-effective way to boost your gut health.

​How To Breathe Yourself Calm

by

It is absolutely remarkable that a part of our nervous system – known as the parasympathetic nervous system (PNS) – exists to allow us to feel calm and peaceful.

Along with the sympathetic nervous system (SNS), it’s one of the two main divisions of the autonomic nervous system (ANS). Whereas the SNS is in charge of the fight-or-flight response, our PNS helps us to rest, restore, have great digestion and it plays a major role in fertility.

You cannot access the ANS with your conscious-thinking, instructional mind. In other words, you cannot boss your PNS into activation!

The only way you can influence it is by how you breathe. When you take short, sharp shallow breaths, your SNS is activated, whereas when you breathe diaphragmatically – moving your tummy in and out with each breath – you communicate to every cell in your body that you are safe, as you would never be able to breathe in this way if your life truly was in danger.

You can activate the PNS yourself via your breath, and this immediately results in a reduction of stress hormone levels as well as blood pressure. PNS activation also strengthens the immune system and increases feelings of happiness.

Activating the PNS means you are more likely to act from a place of calm – which is particularly critical when your outer world is driven by forces that are beyond your influence, from traffic jams to challenges at work or at home.

Have you ever noticed that when you go on holiday, it can take you anywhere from between one to three days to relax? Not to mention by day two you start worrying because you know you are using your precious holiday time to wind down. That can be partly due to your body shifting from SNS dominance to PNS activation. True restoration and relaxation can only occur once this switch occurs.

Here are a few ways to allow your PNS to become active:

Slow down your breath

Inhale for 10 counts, hold for 10 counts and exhale for 10 counts. This three-point breath will relax the body and mind almost instantly. When you do this frequently it is a great way to centre yourself again. Practise this in a comfortable position for between 5-10 minutes. You can extend the count of exhalations to 15 the more you practise.

Progressive relaxation

First, you systematically tense particular muscle groups in your body, for example your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. Move over the body consciously relaxing different muscle groups. Relaxed muscles are a signal to your nervous system that you are safe and not preparing to sprint away from danger. This is a particularly lovely activity to do before bed.

Meditation and/or yoga

Meditating even for a short time every day is one of the most powerful ways to activate your PNS. If you’re a beginner try a guided meditation with relaxing music or head along to some classes to help you find the right style for you – the benefits extend way beyond stress reduction. Yoga practices are breath-focused and are a wonderful way to become more breath-aware as well as activate the PNS.

Put your legs up the wall

A great way help you breathe diaphragmatically is to lay on your back with your legs up the wall. Lie in this position for 5-10 minutes and focus on your breath. Place a folded towel under your back or bottom for support if you like.

8 Ways To Reinvigorate Your Life

by

From time to time you might start to feel fatigued by your life. Maybe you’ve lost any spontaneity and this makes you feel bored, maybe you’re not fulfilled by your work anymore or maybe you are beyond stressed and living in a completely reactive state.

Perhaps the pace of your life means that no matter how hard you try, you just can’t reach the bottom of your to-do list and it feels like you’re drowning in work. Slow down and look after yourself. Without our health we have nothing.

Here are eight simple ways to look after yourself and help reinvigorate your mind, body and soul.

1. Create a morning ritual

Some of the world’s busiest people, attribute their ability to remain calm amidst the juggling act of life, to their morning ritual. Whether it is five minutes, 20 minutes or an hour, whether it is a game of tennis, a walk, meditation, reading or simply drinking a cup of tea while you gaze out the window and think of the things in your life that you are grateful for, time by yourself can set you up for a day with more energy.

2. Make a cup of green tea and listen to your favourite music

Drink some green or chamomile tea and savour the tea break. Music is also a great way to feel relaxed or invigorated. If it’s soothing instrumental music, or music with a great beat and no words, this may even help you focus. Just a tea-break alone is enough to reset your day.

3. Make a new recipe

Indulge yourself in the sights and smells of a delicious, new recipe. Experiment with making a nourishing home-made soup. Add some invigorating ginger and garlic to a soothing broth. Wake up your taste-buds.

4. Create a tech-free zone in your home for one day a week.

It’s hard to imagine a world without the sounds of cellphones and emails – but it is possible. Take a break from technology once a week, and feel your nervous system start to calm; it can happen almost immediately. Allow yourself the time to just be.

5. Prioritise fun

When life feels like it is all work and no play, it’s very easy to feel fatigued with life. We need things to look forward to and opportunities to be silly and laugh and just play. If you feel silly playing games or making jokes, watch a comedy film and don’t hold back. There’s nothing like a deep belly laugh.

6. Re-evaluate the to-do-list

Re-evaluate your to-do-list. How many of the tasks need to be done by you? How many can be done by a colleague, family member or friend? How many of them need to be done at all? How many of them need to be done now?

7. Put your legs up the wall

A great way help you breathe diaphragmatically is to lay on your back with your legs up the wall. Lie in this position for five to 10 minutes and focus on your breath. Place a folded towel under your back or bottom for support if you like. Take 10 minutes to fully relax into this pose, it’s especially soul-nourishing with some soothing music.

8. Move your body

Get outside and enjoy the beautiful fresh air. Go by yourself or walk with a friend or colleague, you might really enjoy having company as you wake up your mind with the beautiful sights of nature. Or try something new to really break up your movement routine. Garden, go for a bike ride, go skating or try a different style of yoga.

Being a ‘flexitarian’ when it comes to your health

by

Have you noticed that every possible way of eating has a name now? More and more people are labelling the way they eat and judging others that have a different idea of health and wellness, from their own. On the one hand it’s fantastic to see more people taking an active interest in their wellbeing, however, these labels often come with strict rules. A set of criteria around what’s acceptable and what’s not – and while it may work for some, for others it just simply isn’t sustainable.

I came up with the term ‘flexitarian’ as I thought it was kind of humorous and secondly because I was often asked how I eat. It’s the term that best suited my philosophy, I tend to listen to what my body wants and while I’m certainly not saying that’s right for everyone, it does work for me. It is about listening to what will best serve your body, health, energy (note: this does not mean tastebuds rule the choice!), and even your spiritual practice. Sometimes if we run our food choices by a label someone else has told us to follow, we can miss the messages of our body’s needs.

The concept of being a ‘flexitarian’ can be used by anyone and it simply means you don’t have stringent rules. You might instead prefer to approach how you nourish yourself with the idea the you have high standards. In other words, you don’t choose that highly processed, sugar and preservative laden snack because someone told you not to. You don’t eat it because it doesn’t serve your health, quality of life or your longevity. You don’t eat it because you care about yourself. In saying that, please always remember that it is what you do every day that impacts your health, not what you do occasionally. Feeling guilty about odd poor quality food choice does nothing for your health, either.

If you are someone who is energised and uplifted by strict rules or perhaps you have an illness that requires you to eat exceptionally all the time, then please continue to do that. You know if this is you. If you are someone, however who fears food, weight gain or uses food as a mechanism of control in your life, then you might want to consider relaxing a little. Rigidity when it stems from fear does not serve our health in any way.

A gentler approach can embrace a degree of flexibility or what some like to call “zig and zag.”

A “zig” meal is made up of nutrient-dense foods, real foods and no alcohol. While for a “zag” meal, the focus is more about the company you are in, being playful and relaxing. Zags are part of a healthy and sustainable lifestyle. If this approach is going to serve someone’s health, I would guide someone to zag once a week, or for three out of their 35 eating occasions in a week. For others, five zag occasions better suits them. That’s still 30 meals that are high quality nutritionally.

If you know you are going to your office party, or friend’s birthday – that doesn’t mean the whole day is a right off, yet so many people approach their life or health in this way! Having the office party in the evening is even more reason to eat a nutritious breakfast and lunch, following up with nutrient-dense food choices the next day. You enjoy the zag but when you live mostly as a zig, the zag takes very little toll on your overall level of well-being.

The ‘flexitarian’ concept can also apply to your choice of movement. It simply means that you make a conscious effort to move regularly but if you don’t your whole world won’t collapse and you won’t suddenly gain four kilograms.

When we are kinder to ourselves and put less pressure on fulfilling set criteria we are more likely to make choices in our lives that we can sustain. After all, the way you take care of yourself needs to be sustainable.

Is Compassion The Missing Ingredient In Optimal Health?

by

Treat others how you’d like to be treated – I’m sure many of us would lose count of how many times we were reminded of this as children. Yet many adults seem to throw this saying out the window, in the name of urgency and efficiency, in the frantic pace of modern life.

We know that being kind and showing compassion is absolutely essential to humanity but what effect does it actually have an our health? Researchers from Stanford University have found that as little as two weeks of practicing compassion with intention has a positive physiological effect on the body. It can lower blood pressure, boost your immune response and increase your calmness. Essentially, if it was a pill we’d take it.

Not only does compassion have physiological effects, people who are actively practicing compassion are happier and live a better life. It also has a significant effect on others, motivating them to be kinder, thus creating the ripple effect about which I’m so passionate!

Encouraging people to sit silently for 20 minutes a day and contemplate kindness, or write in a gratitude journal may enhance production of the hormone oxytocin. Oxytocin is typically released at times of nurturing and eases anxiety and stress-related symptoms. It is also thought to increase our generosity.

But how do you practice compassion for the person that cut you off on the motorway this morning, your colleague who thinks blunt and abrupt is the only way to communicate or your partner who still hasn’t figured out that socks and underwear don’t actually magically fly to the washing machine?

5 ways to deepen your compassion

  1. Look for similarities, rather than differences when it comes to challenging relationships, this automatically calms your nervous system and assists with feelings of contentment.
  2. Listen – often when are listening to someone speak we are formulating a response, waiting for our opportunity to offer some advice. Instead just listen. Suspend your judgment and let them express themselves freely – respond to the emotion not just the words, as many people have trouble communicating their thoughts clearly.
  3. Drop the judgement. Remember that everyone is on a journey in life, just as you are on your own. Instead of judging other people’s decisions or opinions learn from them or bring curiosity to the situation. Curiosity keeps communication open. Judgement shuts it down.
  4. Look inward and question areas of your life where you lack compassion, trust, forgiveness or acceptance. Explore why this is the case, be patient and kind with yourself but actively work on these areas.
  5. Random acts of kindness – pick some flowers for a colleague, pay for a friend’s lunch, send someone a thank you card – just for being them, or compliment a stranger. You never know how far this simple gesture will reach in that person’s day. It might mean they don’t throw to anger, or that they think about how they can positively impact someone else’s day or that they simply walk away from your interaction with a smile on their face and warmth in their soul.

I leave you with this wonderful quote from the Dalai Lama – “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.”

5 Food Swaps To Help You Thrive

by

Increasing the nourishment of your diet can be as simple as making small dietary tweaks. Here are a few ideas to incorporate into your diet and lifestyle to help you thrive, rather than just survive!

  1. Coffee for green tea: Green tea is not only a wonderful source of antioxidants it also contains the amino acid L-theanine, which has a calming effect on the nervous system. A far more nourishing way to start your day than with caffeine rich and sympathetic nervous system stimulating, coffee. Excess caffeine can decrease the absorption of minerals such as magnesium, calcium and iron.
  2. Lettuce for spinach: Lettuce is actually quite low in nutrients, due to its high water content. Generally speaking the darker the vegetable the more nutrients you will obtain. Using spinach in place of lettuce means you will obtain more folic acid and more non-haem iron – an easy and nourishing swap.
  3. Canola or vegetable oil for avocado olive oil, or coconut oil: Avocado oil is a wonderful substitute due to its heart friendly monounsatured fat content and delicious flavour.Olive oil is an essential part of the Mediterranean diet and a dietary staple for some of the world’s healthiest populations. Research suggests that the fatty acids and antioxidants in olive oil have powerful health protective benefits – it helps that it’s also delicious! Coconut oil can be a good choice for cooking as it is stable at high temperatures.
  4. Mashed potato for cauliflower mash: While there is nothing wrong with potato – we all love it at Dr Libby HQ – an easy way to add additional nourishment to your diet is to swap potato for the superstar brassica vegetable, cauliflower. Or add some cauli to your spuds! Cooked cauliflower can make a beautiful puree/mash, which can easily be used in place of or added to mashed potato. Cauliflower contains sulphoraphane, a potent antioxidant – combine it with turmeric for an extra protective and delicious effect. Cauliflower also supports your livers detox pathways in a number of ways. It contains antioxidants that support Phase 1 detoxification along with sulphur-containing nutrients that support Phase 2 detox activity.
  5. Pasta for spiralised zucchini: This easy swap is even child friendly. If you don’t have a spiraliser you can buy a peeler that has a spiraliser function, or simply julienne the zucchini. Combine with a beautiful pesto and you have a nourishing super green pasta alternative. Even though zucchini have a high water content, they are a good source of potassium and fibre and a moderate source of folate – certainly a more nutrient dense alternative to wheat-based pastas.
Facebook Pinterest Twitter Youtube Instagram

© 2024 Dr Libby Pty Ltd

Currency

Please select the currency you would like to shop in.

Australian Dollar
New Zealand Dollar
United States (US) Dollar

Currency

Please select the currency you would like to shop in.

Australian Dollar
New Zealand Dollar
United States (US) Dollar