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Dr Libby Weaver

Wind Back The Clock – Ageing Gracefully From The Inside Out

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Ageing gracefully is something many of us aspire to do regardless of race, sex or age. In a world where it feels like every second day there is a product, supplement, or regime targeted at combating age – we are bombarded with constantly changing and often conflicting messages. Ageing is a natural process and unfortunately one that is far too often considered in a negative context. At the heart of the ageing process are a number of biochemical changes – that we can support in a number of ways. Understanding the processes behind ageing helps us to target our solutions, to ensure we take really great care of our physical health, our thoughts and perceptions and we make a conscious decision to age gracefully.

Inflammation

Inflammation is the one of the most important processes to consider in ageing. Put simply, inflammation is your immune system’s response to any problematic substance that has entered your body. How do things enter? You can ingest them, breathe them, or you can absorb them through your skin.

When your immune system perceives that a threatening substance is in your diet, for example, it mounts a powerful and multi-pronged attack on the “invader”. Part of that response is to create inflammation, which we recognise as heat, swelling and redness. This occurs wherever the immune system is engaged in a battle — in the tissues of your face, in your arteries, and/or in your vital organs, for example. Inflammation is essential to keeping us alive, but it also causes collateral damage, such as scarring and wrinkling. The more pollutants we are exposed to, the more inflammation our body experiences, and the more rapidly we age.

One of the best ways to naturally dampen down inflammation is to ensure your diet is high in vitamin C – lots of fresh vegetables, citrus fruits and berries. Or alternatively consider using a high quality, preferably buffered vitamin C supplement. Vitamin C does wonderful things for for skin texture and luminosity and is critical for the synthesis of collagen, an important structural protein of our skin.

Oxidation

Oxidation is another way we age. It has significant inner and outer health consequences. Oxidative damage is done by substances known as free radicals, which are single oxygen molecules that can hurt your tissues and other vital substances in your body.

We stay alive through a process called respiration, a process by which we breathe in oxygen, and we exhale carbon dioxide. When we breathe, oxygen splits apart, forming two single oxygen molecules — free radicals and they are angry little critters, as they have lost their buddy and are now able to damage your tissues. Free radicals do have minimal benefit within the body, which includes assisting white blood cells to reduce infection. However, the number of free radicals within the blood is greatly increased by stress, high-intensity exercise, cigarette smoke, and pollutants such as pesticides and heavy metals. You can see how modern-day living can mean that the number of free radicals in the body becomes high and stops serving our health, and begins to cause harm.

Your immune system is designed to protect you from infection and to play a role in dampening down inflammation. Immune cells will attack any substance that shows up in your body that they decide is foreign or poisonous, or that they believe you are better off without. These substances may appear in your food, water, or as viruses or bacteria that you ingest, which then generate free radicals (also known as oxidants).

Free radicals are highly reactive molecules, and they destroy cells and tissues by causing them to age, form scar tissue, and die. Free radicals cause all living things to age and decay. They are the reason a cut apple left on your bench turns brown and shrivels up. In your skin, free radicals cause the moist collagen fibres that form its super-structure to become dry and shrivelled. When the foundation of your skin shrinks, the surface folds over on itself, forming wrinkles. The more free radicals in your system, the more your collagen shrinks, and the more wrinkles appear on your skin.

One of the major ways the body defends itself from free radical damage is through the consumption of antioxidants. Antioxidant-rich foods are our coloured plant foods. If you could imagine a large platter covered in beautiful, brightly coloured fresh produce, that platter would pack a massive antioxidant punch! The way it works is that the antioxidant donates one of its oxygen molecules back to the single guy (free radical) and they pair up. As a result the oxygen will no longer damage your tissues.

Glycation

Another factor in ageing is glycation. This occurs when glucose (sugar) from what we eat binds to some of our DNA, proteins, and lipids, leaving them unable to do their jobs. If we have a diet high in processed foods, the problem becomes worse as we get older, since the cumulative sugar intake for most just keeps growing. This can cause cells and tissues to malfunction, resulting in ageing, or in some cases disease. Not that long ago in human evolution, processed, high-sugar foods didn’t exist. Then, in the not-too-distant past, they were eaten only on special occasions, like birthday parties, but now they have become part of every day for too many people. I cannot say this enough: it is what you do every day that impacts on your health, not what you do sometimes. However it is important to remember that the ageing process will potentially be slowed if you consume less refined sugar.

Getting your beauty sleep

Rest must follow action for us to have optimal health, the ability to remain calm, and all those “non-vital” processes, such as our skin, hair, and nails getting all the nourishment they need. And very few of us these days truly rest or live a calm state, where productivity, patience, and kindness tend to easily flow.

The parasympathetic nervous system (PNS), is active when we truly rest. This is also called the “rest, digest, repair, reproduce” (and I’ve added “radiance”) arm of our nervous system. I also refer to it as the “green zone”. The challenge is that it can be dominated by the opposite arm of the nervous system, the sympathetic nervous system (SNS), which I refer to as the “red zone”.

Appropriate activation of the PNS is essential not only to feeling centred, calm, and lovely – but also for skin, hair and nail regeneration. Prioritising your sleep assists in slowing the ageing process as the body can get to work on repairing damaged cells.

Food to support ageing

When it comes to real food, for me they are all super foods. Each food has its own unique combination of nutritional value to offer you and your glow. Here is a number of foods that you can incorporate into your diet to help supply nutrients and slow the effects of the ageing process.

Almonds

A good source of vitamin E, copper, magnesium, manganese, potassium, and calcium, all of which are essential to skin oxygenation and function.

Apple cider vinegar

Helps stimulate digestion and may improve extraction of minerals and vitamins from your diet. It may also be a helpful natural remedy for dandruff, because the acids in the vinegar can help stop the fungus-causing chemical imbalances in the skin of the scalp.

Artichokes

Regular consumption of these woody, fibrous vegetables is linked to healthier skin, and, in particular, improved skin luminosity.

Avocados

A good source of biotin and monounsaturated fats, avocados help to prevent dry skin and brittle hair and nails; when applied topically, they help to hydrate dry skin. For me, they are a super special beauty food.

Beetroots

Beetroot contains nitrates, which produce a gas called nitric oxide in the blood, which widens blood vessels and lowers blood pressure; it is also important for blood flow to skin.

Blueberries

One of the richest sources of antioxidants, these beautiful and delicious berries counteract premature ageing.

Brazil nuts

These are a good source of the antioxidant selenium, which helps increase the number of infection- fighting white blood cells in the body, as well as protect against cellular damage. For skin care, selenium’s antioxidant properties regenerate vitamins E and C, thereby decreasing the ageing of skin. A truly amazing nut!

Brassica vegetables

Vegetables worthy of their superstar accolades, they are potent sources of antioxidants, as well as many vitamins and minerals, which help aid cellular repair. Vegetables in the Brassica family contain indoles, substances that help the liver detoxify hormones, which can help with sex hormone balance, which is critical for clear skin.

Coconuts

Coconuts are great for your skin and body, inside and out. Containing vitamins A and C, calcium, iron, and natural proteins, coconuts also contain medium-chain triglycerides, which are a wonderful fuel for the body, and also possess antibacterial properties. Lauric acid, for example, has been scientifically shown to have a stronger action against the bacteria often involved with acne than benzoyl peroxide, an ingredient in many medicated skin washes and some prescription acne medications. Topically, coconut oil is a great way to moisturize and cleanse your skin naturally.

Cucumbers

The high water content means it is a very hydrating choice and is a wonderful way to reduce swelling or puffiness around eyes.

Eggs

Eggs are a complete source of protein. They contain biotin, an essential vitamin that protects against dry skin, and is also helpful for nail and hair health. Eggs also contain iron, which is vital for oxygenation of the entire body, including the skin.

Fresh, sustainable oily fish

This is a wonderful source of omega-3, which dampens down inflammation in the body and also helps keep skin moisturised. Fresh salmon also contains astaxanthin, a carotenoid that improves skin elasticity.

Green tea

This wonderful skin-friendly beverage is packed full of antioxidants that are protective against cellular damage throughout the body, including the ageing process of the skin.

Kale

Kale is an excellent source of the beauty vitamins A, C, and E, which have potent anti-ageing properties and help promote healthy new cell growth. It is also loaded with minerals, such as magnesium and calcium, which healthy skin needs; these minerals are also critical to our ability to relax and are highly alkaline.

Kiwifruit

Kiwifruit is a rich source of vitamin C and antioxidants, which help keep skin firm and slow down the formation of wrinkles, and are also great for healthy teeth and bones. The antioxidants in kiwifruit have also been shown to help protect against cancer and heart disease.

Lemons

Rich in vitamin C, lemons are great for the skin and also stimulate digestion — starting your day with lemon in warm water is a wonderful way to kickstart your digestion. The goodies in lemons are crucial for all aspects of beauty, obtaining the maximum nutrition from your diet and helping to supply your skin, hair and nails with nutrients.

Thoughts and perceptions

It’s equally important to consider how you feel about ageing. Are you fearful of it? Do you feel you’re less attractive because you now have lines or wrinkles? In today’s society we place so much emphasis on youth being attractive, but there is nothing more attractive than a woman or man that is comfortable in his or her own skin regardless of their age.

Ageing is a natural part of life that you don’t need to fear; we will all go through it. Your changing lines, hair colour or body in no way detract from who you really are and the goodness in your heart. The passing years also bring wisdom and that has a radiance all of its own.

Walking – The Forgotten Movement

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Everywhere you turn these days it appears there is a new exercise trend and while I’m all for finding different ways to keep moving – there is one way to move that’s free, great for your heart, soul and always accessible – walking! No need for a membership, or special equipment – the best part is anyone can do it regardless of age or fitness level.

Increase your energy

It might seem like a paradox (and often the last thing you might feel like) but a brisk walk is one of the best ways to naturally boost your energy. It is great for circulation, increases oxygen supply to the cells of your body and helps you feel more alert. It’s a wonderful way to break up your day – try going for a walk around 3pm, which is often the time people to start to crave sugar.

Boost your mood

Studies have shown that moderate-intensity movement (such as brisk walking) can be as effective as medication for those experiencing low mood states. It’s also a wonderful way to catch up with friends and reduce your stress levels by having a chat and a laugh.

Get some vitamin D

If you’re walking outside in sun, you’ll be boosting your body’s stores of vitamin D – it’s one of the most effective ways of producing vitamin D intrinsically. Too many New Zealanders are deficient in vitamin D, which plays a big role in everything from bone health to immunity.

It’s good for your bones and joints

Walking is a weight-bearing way to move which is important for strengthening bones. It is particularly important for increasing their density – which is critical to the prevention of osteoporosis, particularly for women. It also a great way to support healthy joint function and may have a protective effect in some inflammatory joint conditions. About 50 percent of adult bone mass is laid done during the teenage years. This makes weight bearing exercise and optimal vitamin D levels critical through these years. It is also vital for people of all ages to minimise their consumption of substances, such as caffeine, that drag minerals such as a calcium and magnesium out of bones, decreasing their density.

It’s a great way to connect with nature

Numerous research papers have demonstrated that walking reduces stress hormone production, improves mood, enhances psychological wellbeing and improves attention and concentration. A great way to incorporate walking into your routine is to leave the car at home and walk to the shops, or to work if possible. Or park a distance from your destination and make the most of the walk!

It even helps you sleep

Studies suggest that as little as 30 minutes of brisk walking over five days could help improve your sleep. Movement like walking boosts the effect of natural sleep hormones such as melatonin. However, walking too close to bedtime can be stimulating so aim for the morning or afternoon.

Feeling The Winter Blues? Feel Good Factors To Help You Through To Spring

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Feel good foods

There are numerous foods linked with enhancing mood, the most famous, of course being chocolate. Dark chocolate in particular is high in the amino acid tryptophan. Tryptophan is one of 10 essential amino acids, the building blocks of proteins. It serves as a precursor for serotonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood. Poor serotonin metabolism has been linked to anxiety and depression. Did you know however, that around 80 percent of the serotonin in the body is actually in the gut, not the brain? Foods that are naturally high in tryptophan include fish, other seafood, nuts, seeds, vegetables such as broccoli and legumes. Eating a wholefood diet rich in green vegetables and wholefood fats can make all the difference between feeling sluggish and heavy or energised. If you have poor digestion, getting to the heart of this and resolving the symptoms can have a significant impact on enhancing your mood, too. It never ceases to amaze me everyday, the power a healthy diet can have on all aspects of life, in particular in enhancing mood.

Clarify your life

Sometimes there is nothing better than a good old-fashioned clear out. There may be things you are storing on an emotional level and there may be things you are storing physically that are cluttering your thoughts. If you open your closet only to receive most of it falling straight on top of you it is time to let go of some things. Collect all your old clothes, appliances, or furniture that you no longer need and pass it onto charity. Not only are you letting go of things that no longer serve your life, you are contributing to someone else’s. From an emotional perspective there may be beliefs and behaviourial patterns you are holding onto that no longer serve you. Exploring these and developing strategies to change them can help liberate your mind to focus on the positive and good that is present in your life. Our behaviour is after all, the expression of our beliefs.


Be kind to yourself

At the heart of a lot of very successful, busy people is a strong sense of self-worth. In the busyness of our lives using positive affirmations are fantastic techniques to help you centre yourself again. Mediation, yoga and other breath-focussed practices can be highly beneficial every day, but particularly during times you feel overwhelmed. Repeat calmly to yourself either out loud or in your mind: “Breathing in I am calm, breathing out I smile”. Practice this while you wait at the traffic lights, or allow yourself 10 minutes in the morning to breathe lovely long, slow breaths and recite this to yourself. Say at least one kind thing to yourself a day… the more the better! Maybe you love your eyes, your quick wit, or your kind soul. Whatever it may be appreciate all you contribute to this world just by being you. Be your own best friend.

Not all calories are created equal

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How many of us have been told that if we burn more calories than we eat, weight loss will be inevitable? How many of us have discovered that this century old philosophy does not seem to apply to our body no matter how hard we work, in this modern world? It drove me to write a book about it last year called The Calorie Fallacy, so more people could understand this concept.

But this is often when the confusion sets in; weight loss or weight maintenance is meant to be simple right? It’s defined by calories in versus calories out, so as long as you abide by this you will experience results? But that doesn’t appear to be happening in your case, cue “I must be doing something wrong, ok, I’ll exercise even more and I’ll eat fewer calories than I already am, that should work!” Unfortunately, more often than not it doesn’t.

This fundamental of nutrition has well and truly been questioned and we are seeing more evidence supporting that not all calories are equal. But how is that possible? Our bodies react very differently with calories from different sources. They may go through similar digestive processes but the biochemical reactions they trigger can be completely different. To put this into context let’s compare how 1000 calories from fizzy drink are metabolised in the body versus 1000 calories from broccoli.

When you consume a fizzy drink your body quickly absorbs the fibre-less sugars, the glucose spikes your blood sugar, which stimulates insulin and subsequently signals to your body to store body fat. Inflammation is increased, triglycerides are raised (essentially fat in your blood), and leptin, one of the hormones involved in appetite regulation, is blocked. Leptin is responsible for signalling to your brain that you’re satisfied, and if the brain doesn’t receive this message, you are likely to continue eating. Many people who follow low fat, high carbohydrate diets experience the feeling of “never being full.”

On the contrary if you were to consume 1000 calories from broccoli – a high fibre option that barely registers an effect on your blood glucose, you don’t trigger the same biochemical reaction at all. Firstly, you wouldn’t even be able to consume 1000 calories from broccoli as that would be close to 21 cups – leptin would kick in and let you know you’ve had enough and you would experience the feeling of being full… and incredibly nourished – I just love broccoli!

I have witnessed this for almost two decades in clinical practice. When my patients stop counting calories and focus on nourishing their body by eating real food, good fats and plenty of vegetables – they have a rapid improvement in their overall well-being but they also feel satisfied. It changes their relationship with food completely. Often they end up eating more calories than they could ever imagine and yet the weight starts to fall off, and often for the first time in years.

The difference in the way our bodies metabolise calories is demonstrated quite brilliantly in the recently released ‘That sugar film.’ The film follows Damon Gameau, an Australian man who has eaten a real food diet for at least the last three years, with minimal to no refined sugar. He essentially decides to go back on a low fat, high carbohydrate diet to demonstrate how much sugar people are consuming on a daily basis, particularly without really knowing. It quite dramatically shows the demise of his general well being and on the same or fewer calories than he was previously consuming (around 2300 calories) he started to quite dramatically gain weight, particularly around his middle which, as we know is the most dangerous for our health.

Some naturally high fat (and therefore high calorie) foods are some of the most healthful we can eat in terms of promoting weight loss and reducing our risk of diabetes or heart disease. Avocados are a great example, a high calorie food full of helpful good fats.

Focus on eating more real foods, avoid processed and packaged food and focus on your health rather than your weight. Consider the other health-promoting components the food contains; the vitamins, minerals and antioxidants, as these are essential to our health and well-being. An avocado doesn’t come with a nutritional label, so when you move towards consuming more plant foods you naturally stop counting calories. Most people will tell you that you have to lose weight to be healthy, when these days, you actually have to be healthy to lose weight.

Check out The Calorie Fallacy to learn more.

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The Impact Of Alcohol

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Most people are aware that alcohol can impact health in a detrimental way when regularly over-consumed. However many people are naive to the extent at which this can occur. Dry July can be the perfect time to assess exactly how alcohol affects you.

For you, alcohol may lead to an increase in body fat or cellulite, less energy and vitality, worse bouts of PMT or mood fluctuations . . . or perhaps your get up and go has got up and left. As fun as it can be at the time, alcohol can rob you of your clarity and purpose.

We drink for wide and varied reasons. For some, it is the way they socialise, or the way they wind down from the day. Some use alcohol to distract themselves from thoughts and feelings they’d rather avoid. It can be a way that people cope. Regardless of the reason, many of us over-drink without even realising it.

A standard drink is one hundred grams of alcohol in whatever form that comes. In New Zealand, 100 grams of alcohol is a 330 millilitre bottle of four percent beer, a 30 millilitre nip of spirits, 170 millilitres of champagne, and it is a measly 100 millilitres of wine; about four swallows! Next time you pour yourself a glass of wine, measure it, and see what your natural pour is. For most, it is considerably more than 100 millilitres, and, as a result, many of us are over-drinking without intending to.

The current recommendations provided by the Australian Heart Foundation in concurrence with the National Health and Medical Research Council (NHMRC) now suggest for those who already drink alcohol it is safe to consume no more than two standard drinks per day for both men and women. Other organisations add that the evidence suggests that that must include two alcohol-free days (AFDs) per week. However, I also encourage you to consider many of the cancer organisations from around the world’s position statement on alcohol, which says that if you have a family history of cancer, there is no safe level of alcohol consumption, which is a very powerful statement to contemplate.

I’m not suggesting you don’t drink alcohol, unless that appeals to you or you feel this will be necessary to break a potential addiction. Alcohol consumption can be immensely pleasurable for those who partake. I simply want to appeal to you to get honest with yourself about how alcohol affects you. You know in your heart if you drink too much and when it is impacting negatively on your health. Alcohol can affect the way we relate to those we love the most in the world, and of course it affects how you feel about yourself. So, if you drink, drink for the pleasure of it rather than the misconstrued message that alcohol is good for your health.

The link between the consistent, over-consumption of alcohol and breast cancer is undeniable. Research has shown this time and time again and for many years now. Yet, we rarely hear about it.

The human body cannot excrete alcohol; it has to be converted into acetaldehyde by the liver, and then the acetaldehyde can be excreted. This is the nasty substance that can give us a headache the day after a big imbibe. If the liver didn’t do its job properly and alcohol accumulated in our blood, we can go into a coma and die. Alcohol is that poisonous. And I don’t say that lightly. But, thankfully, our liver jumps to action and starts the conversion process and we can carry on. Over time, though, this can take its toll.

The trouble is, when we drink daily, or, for some, just regularly, the liver can be so busy dealing with alcohol as its priority, other substances that the liver has to change so they can be excreted don’t get any attention and are recycled. Estrogen and cholesterol are two examples. It is often the reabsorption of these substances that leads to elevated levels in our body, and that can lead to health challenges.

If you want to cut back or cut out alcohol for a while, or even if you just want to break your habit of regular drinking, still pour yourself a drink at the time you would normally have a glass of wine, and do what you would normally do. Sit and chat to your partner, make dinner, talk on the phone to a friend. So often we have mentally linked the glass of wine to a pleasurable activity when it is actually the pleasurable activity that we don’t want to miss out on! So have sparkling water in a wine glass, with some fresh lime or lemon if that appeals, and add a few more AFDs to your life.

Global Diets

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We can seek refuge from the confusion of nutritional messages in the media by looking to our ancestors’ diets and lifestyles for guidance. People are returning to their roots in droves, growing their own vegetables and becoming increasingly aware of the perils of processed food. Consider what we can learn from different cultures where the prevalence of disease is low and the quality of life is high. In other parts of the world people are living long, healthy and happy lives. What is their relationship with food, how do they eat and, most importantly, what do they eat?

Japan

Despite a prevalence of stomach and liver cancer when compared with the rest of the world, Japanese men and women live longer and are healthier than anyone else on earth. Their cuisine is famous for its delicate presentation, high nutrient content and many rituals. Four or five different varieties of food may be served in a single meal and it is not uncommon for vegetable soup or salad to be eaten for breakfast. Japanese cuisine incorporates a lot of seaweed (or sea vegetables) such as kombu, nori and wakame which are all good sources of iodine, essential for brain and thyroid function. The diet is rich in fish, particularly salmon, fresh tuna, mackerel, sardines and herring which are great sources of the essential fatty acid omega-3.

This has mood-boosting benefits and a protective effect on cholesterol. Because so much fish is consumed, smaller amounts of red meat are eaten.

China

The China Study has been described as the most comprehensive study ever undertaken of the relationship between diet and the risk of developing degenerative disease. It assessed the dietary habits of people living in rural areas of China and concluded that those who ate mostly animal-based foods had an increased prevalence of chronic disease whereas those who ate mainly plant-based foods were healthier and tended to avoid chronic disease. Unlike the typical Western method of basing main meals on meat, the traditional Chinese way is to base meals on vegetables and rice or noodles, accompanied by small amounts of meat. Chilli, ginger and garlic are used not just to enhance the flavour of foods but also as digestive aids.

Peru

Peruvians love their food. They eat meals made from scratch with local produce and always take the time to sit down and eat with friends or family. Ceviche is Peru’s national dish and is found in almost all restaurants and cafés. It is a very quick and nutritious way of preparing seafood, typically white fish, which is marinated with lime or sour orange juice. Quinoa is a staple and was of great nutritional importance to Incan civilizations, secondary only to the potato, because it is a nutritional powerhouse. Quinoa has become increasingly popular as it is the only plant-derived complete protein, meaning it contains all essential amino acids. It is a good source of fibre and phosphorous, magnesium and iron. Quinoa is gluten free and gentle on the digestive system.

Greenland

The Inuit people have been of interest to scientists for a long time. They usually eat only two main meals a day but it is common for them to snack hourly. Because the fats of their wild-caught game are largely monounsaturated and rich in omega-3 fatty acids, their food does not pose the same health risks as those of a typical Western diet, higher in saturated and trans fats; consequently the Inuit population has some of the lowest rates of cardiovascular disease in the world. Inuits obtain their vitamins and minerals, which are typically derived from plant sources, from fish and meat. Vitamins D and A are found in the oils and livers of cold-water fish and mammals. Other vitamins are obtained through sources such as kelp, whale and seal. Because these foods are typically eaten raw or frozen, the vitamin C they contain, which would be destroyed by cooking, is maintained. The health benefits of this diet lie in the high levels of omega-3 fatty acids and their protective qualities.

Greece

The Mediterranean diet has been considered the gold standard for disease prevention for many years. It consists of an abundance of fresh produce, particularly brightly coloured vegetables high in phytochemicals. It also includes legumes and unrefined cereals; again the focus is on plant foods. One of the key reasons the diet is considered so beneficial is because of the consumption of olive oil. Olive oil contains a very high level of monounsaturated fats, most notably oleic acid, which has been linked to a reduction in coronary heart disease risk in numerous epidemiological studies. There is also evidence that the antioxidants in olive oil improve cholesterol regulation and help to regulate LDL cholesterol. Pistachios, almonds and walnuts are eaten as snacks, providing more beneficial good fats. Mediterranean cooking also uses a lot of lemon juice and rind to season food and in dressings.

Top Tips To Stay Healthy This Winter

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  1. Grow your own vegetables. It can be a wonderfully soul-nourishing activity to grow your own vegetables or at least herbs or greens. Not only will you have the satisfaction of tending your own plants but your grocery bill will shrink as you begin to stock your fridge with fresh produce from your backyard.

  2. Buy locally. The less time that passes between farm and table, the fewer nutrients fresh produce will lose. Locally grown fruits and vegetables contain more nutrients because they are picked at their peak freshness, transported shorter distances and sold directly to the consumer, spending very little if any time in cold storage. Talking to the farmer who grew and picked your food gives you an insight into the relationship between the seasons, the land and the food.

  3. Blend your way to vitality. Incorporate more juices and smoothies into your diet, focusing on the vegetable content to increase the nutrient density. Start with an easy green smoothie consisting of one frozen banana, one kiwifruit, two big handfuls of spinach and a cup of water.

  4. Organize yourself. Spend a few minutes each night organizing a to-do list for the next day. Outline what you want to achieve and which are the most important items to accomplish. It may take 10 minutes but will prevent you from going to bed and worrying about what needs to be done.

  5. Manage your energy, not your time. You’ll probably be aware that you are better at doing certain tasks at certain times. For example, if your creative energy is highest in the morning, that’s a great time to tackle tasks such as writing. You don’t necessarily need high creative energy for phone calls and emails and admin-related tasks, so the afternoon may be the best time to get these done. The same goes for exercise. Organize your day around the time you prefer, whether it’s morning, late afternoon or early evening. Keep a record of when your energy is high or low and what is your creative time.

  6. Reduce your alcohol consumption. Hands down, reducing alcohol consumption is one of the best things you can do for your health. Even moderate consumption of alcohol has been linked to an increased risk of cancer. If you’re drinking two glasses of wine each night, reduce this to one. If you’re drinking on four nights every week, reduce this to two. Instead of alcohol, make yourself a delicious mocktail using sparkling water, mint leaves and fresh lemon juice.

  7. Learn how to say no, gently. If this feels really uncomfortable for you, make a list of what energises you and what drains you. If the ‘drains me’ list is longer, start by cutting back on one of those activities or obligations. If that’s not possible then whenever possible seek help.

  8. Start a gratitude journal. Record your thoughts or the things you feel grateful for each day. There is no better way to put your thoughts or problems into perspective.

Winter Bone Broth

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Your grandma was right about chicken soup! Bone broths contain calcium, magnesium, phosphorus and amino acids, all nutrients that support great adrenal health, the nervous system, bones, teeth and nails, as well as the immune system. They are budget friendly and are a nourishing way to support people who feel depleted in nutrients or energy. Try making a broth from organic, grass-fed beef or lamb, or organic chicken bones with root vegetables and herbs and spices. Use the broth as a base for a vegetable soup or drink it on its own.

Here is a recipe for basic bone broth:

Ingredients

  • 1-2 kgs of organic chicken frames or wings OR 1-2 large organic beef bones
  • 5-8 L of filtered water (depends on size of pot, needs to be enough to cover bones well)
  • 2-3 carrots
  • 1 peeled onion, chopped in half
  • 3-4 celery sticks
  • 10 peppercorns
  • 2 bay leaves
  • 2-4 tablespoons of salt
  • 4-5 slices of ginger, coriander seeds or fresh herbs (optional)

Method

  1. Place all ingredients into a large stockpot, ensure the water covers all the bones, bring to a boil then reduce to low and let the stock simmer.
  2. Top up water in pot as needed.
  3. Periodically you will need to skim the foam (impurities) off of the top of the stock.
  4. When broth is infused, pour through sieve to remove bones, spices and vegetables.
  5. Once cool store in the fridge or freezer.

Simmer times vary:

Chicken bones – 12 hours

Beef bones 24 hours

Tips:

The flavor of the stock is improved when cooked bones are used, for this reason left over roasted chicken carcasses are perfect to turn into stock. If you are using beef bones, try roasting these for 45mins to one hour prior to boiling.

The broth can be flavoured with garlic, ginger or spices in the last few hours of cooking.

Use this broth as a base for soups or stews, use to cook rice or quinoa, or enjoy a warm cup of broth on its own.

What’s the fuss with fermented food?

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Why eat fermented food?

Fermented foods seem to be all the rage lately, but these foods have been a staple in many diets for centuries. The health and type of bacteria present in the gut is the basis for good gut function and health, particularly a healthy immune system. The average person has between two and four kilograms of bacteria in their large intestine and these bacteria have very important tasks. Recent research has even shown that the proportion and type of gut bacteria present in a person can affect weight loss.

Good digestion and gut health are founding principles of good health, and fermented foods can go a long way to help improve the ratio of beneficial gut bacteria.

What are fermented foods?

These are some of our favorite fermented foods that are easy to incorporate into your meals each day:

Sauerkraut

Sauerkraut is lacto-fermented vegetables, traditionally cabbage, meaning that it is fermented using primarily the lactobacillus strains of bacteria. Bacteria eat up the sugars in the vegetables and leave behind lactic acid which is what preserves the vegetables. The benefit of this process is that the lactobacillus bacteria are also left behind, helpful bacteria for the human gut. The fermentation process also makes the vegetables easier to digest and preserves the nutrients and enzymes present in the vegetables.

Sauerkraut can be added to salads at lunch, eaten along side dinner, eaten with eggs at breakfast or on its own as a snack. There are many different types of sauerkraut on the market, ones made from cabbage, beetroot, cauliflower, and carrots. Or you can make your own!

Kim Chi

Kim Chi is a Korean version of sauerkraut, it is made with cabbage, bok choy, radishes, chili and ginger. Many people enjoy Kim Chi in veggie broths, with stir-fries or as an accompaniment to fried rice.

Kombucha

Kombucha is fermented tea. It is made using black and green tea with sugar and a starter culture. It is fermented for 10-14 days over which time the bacteria in the culture eat (use up) the sugar leaving behind a subtly sweet and sour fizzy drink. Kombucha is an easy way to add a dose of good bacteria to your diet. The Dr Libby Team likes to have a few bottles stored in the office fridge for the late afternoon, and some of us choose to start our day with a glass of kombucha, too.

If buying kombucha look out for brands that are made using natural ingredients (no preservatives), and brands that don’t add sugar post fermentation. You want the sugars to be used up during the fermentation process. Some yummy options are kombucha with ginger or turmeric added to it.

Miso

Miso has a wonderfully savoury flavour and can be used in broths, soups, or in dressings. It is produced by fermenting soy beans with salt and fungus. Miso supports the good bacteria present in the gut and is a source of B vitamins and several antioxidants, both of which are needed for great energy and to reduce inflammation in the body. Be sure not to heat the miso too much as it kills off some of the helpful bacteria. Stir it into warm liquids to keep the beneficial bugs alive. When purchasing miso paste look for a non-pasteurised version to be sure you are getting the benefits of the bacteria.

Tip

Look for organic fermented foods so that artificial substances don’t potentially interfere with the production and quality of the beneficial bacteria in the foods.

5 Tips to save your skin this winter

by

Dry, flakey skin doesn’t have to be your reality this winter. Here are our five top tips for glowing skin this winter.

Hydrate

Skin loves hydration! Your skin is your biggest organ and it needs a steady supply of fluid to stay hydrated, plump and glowing. Ensure that you are drinking plenty of filtered water, herbal tea, organic bone broth and veggie juices to help keep your body and skin hydrated. Fluids also help to flush out any harmful substances from the body and prevent these substances from needing to be excreted through the skin, where they can cause damage.

Nourish

Start by eating real food. Real food, as it comes in natures is packed with a range of nutrients, all of which promote great skin. Avoid processed food, caffeine and alcohol and notice the difference this makes to your skin. Vitamin C is particularly helpful for skin as it helps to combat free radical damage, which is part of the cause of aging and wrinkles. Vitamin C rich foods include citrus fruit, kiwi fruit, capsicum and broccoli.

Skin loves fat! Fat helps the skin to maintain its moisture barrier which helps keep skin soft and prevent drying. Flaky and dry skin or cracked heels and cuticles can be a sign that you are lacking in essential fatty acids. Omega 3 fatty acids are particularly helpful for skin, and is the type of fat that most people are deficient in. Oily fish like sustainable sardines or salmon, chia seeds, flax seeds, and walnuts are all great omega 3 rich fats to include in your diet. Coconut oil also makes a great topical moisturiser to use on dry patches of skin.

Be careful with your skin

Your skin is a delicate organ, so be aware of what you are allowing to come into contact with it. Every day our skin is exposed to substances in the air and from our environment that are less than ideal, so it is important to not compound this problem by using harmful skincare or make up products as well. Look for skin products that use organic ingredients and are free from synthetic substances. This ensures that the products we use to assist the outside aren’t doing more harm than good.

Consider not wearing make up all of the time. Give your skin a break, prevent clogged pores, and allow it to breathe. Keep your hands away from your face as much as possible, as our hands are covered in bacteria and it is best not to transfer this bacteria to our face where it can cause problems.

Start brushing

Dry brushing is when you use a soft bristled brush to brush your skin. This technique increases blood flow to the skin, boosts lymphatic drainage – which helps remove waste products from the body, and exfoliates the skin. Always brush towards the heart. After brushing apply nourishing oils like coconut or olive oil to hydrate your skin.

Look after your gut

The face is a useful tool for exploring deeper issues. Flare ups of pimples, acne, rosacea, eczema, and rashes are a signal that other body systems may not be functioning at their best. More often than not it is the gut that is not as happy as it could be. Poor digestion can lead to liver detoxification pathways that then struggle to clear unwanted substances from the body. When these substances are not eliminated efficiently the body looks for another way to excrete them and the skin is then used as an excretory organ. This can trigger pimples, rashes and other skin troubles. A diet high in plant foods, lots of water and avoiding caffeine, trans fats, processed sugars and alcohol can all contribute to good digestion and happy, radiant, clear skin.

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