Go green!



 One of the most important changes I have made to my diet since my breast cancer diagnosis was to include lots of dark green vegetables into my diet.  We all know by now that by including lots of green vegetables into our diet that we can help reduce the chances of developing many diseases.

Dark green leafy vegetables are known as super foods or functional foods. This is because they are rich with many nutrients and go well above an beyond just giving us energy. Yet we tend to underestimate the value or importance of dark green vegetables. Most of us do not have enough of these green vegetables in our regular diet. Leafy green vegetables are excellent source of Vitamin A, B, C, E and K. We can also have good amount of calcium, magnesium, iron and potassium from them. Last but not the least, green vegetables are great source of antioxidants and phytonutrients.  Phytonutrients and antioxidants are great for keeping our immune systems in tip top shape which is very important if you want to fight off disease and stay healthy.

You may ask 'What is a phytonutrient?'.  A phytonutrient is the chemical compound that occurs naturally in plants and is responsible for their colour.  There is evidence from laboratory studies to suggest that phytochemicals in fruits and vegetables may reduce the risk of cancer, possibly due to dietary fibres, antioxidants and anti-inflammatory effects.
Part of my chemotherapy regime was to have IV taxol.  Taxol is a phytochemical initially extracted and purified from the pacific yew tree.  Nice to know that there was at least something a little natural about the chemotherapy I was taking.

So what I'm suggesting is, increase your green vegetable intake daily and don't make the mistake of thinking that this means more sloppy limp green cabbage leaves on your plate...there are heaps of amazing recipes out there if you just spend a bit of time looking...or you can just ask me where to find them!

For all you mums out there with young kids, something fun to do with your children whilst peas are in season is what I did with my son in the picture above.  Buy some fresh peas and sit down with your son/daughter and together open them up and count the number of peas in the pods.  They will inevitably end up eating some of the nice fresh raw peas which is so good for them and will in turn be learning how to count too!  What a double whamy bonus huh!?!

 

Are your vitamins synthetic or natural?

During my lifetime I have taken supplements in fits and starts depending on how healthy or unhealthy I was feeling.  Or perhaps I was more influenced by some savy advertising I may have come across whilst doing my weekly grocery shop.  After being diagnosed with breast cancer last year, I started a regime of taking additional supplements each day under the guidance of a Integrated Medical Practitioner.  I was reluctant to take any supplements given the fact that I gave my diet a massive overall after my diagnosis and I now mainly eat a varied whole food plant based diet which provides me with all the nutrients I could possibly need but I have been advised that after my chemotherapy and radiation my body needs all the support it can get whilst it recovers from a year's worth of treatment so that it can concentrate on the important stuff like getting rid of every last nasty cancer cell.  Even if you believe you have the best diet in the world which is right just for you (this is called bio-individuality), there are certain supplements which would do you a whole word of good if you took them religiously i.e. mineral supplements are great as the soil in this modern day of age has been over cultivated and are missing vital minerals which have been depleted, these are essential for a fully functional healthy system and to give your body balance.  One very important consideration which I was not aware of was whether or not the supplement was made from synthetic substances or natural substances.  Of course natural is the way to go but how do we really know whether or not what we taking is the real mccoy?  Well...if you remember these tips you will be well on your way to making a good choice when you purchase your next supplement:-

1. Look for the words "100 percent natural" on the products label.  Some labels say they are 'natural' but be sure that they say 100% natural.
2. Look for a food source on the label.  If the label doesn't have a list of natural food sources then it is synthetic.
3. Look for whole foods on the ingredient list rather than a particular nutrient.  If Vit C is on the ingredient list then it is almost always guaranteed to be a synthetic vitamin.
4. Learn how to read the products label and look for keywords that indicate it is a synthetic.  Words that end in 'ide' or 'ate' indicate that the product contains salt forms, which are synthetics.

Speak to the pharmacist when purchasing a supplement, they will also be able to identify synthetic ingredients.  The good news is that once you have chosen a brand that you know you can trust you will then never have to do this exercise again!

Please remember that a poor diet cannot be substituted with supplements.  Its important to consume a varied diet and to try and get most of your nutrients from the food that you eat and then supplement on top of that if need be.

You are most like your friends

One of the many things that helped me stay focused and positive during my year long breast cancer treatment was making sure I surrounded myself with postive friends/people and inspirational things.  I have already blogged about surrounding yourself daily with positive things here (read the second half of the blog post).  What I mean by this is that I surrounded myself with friends and people that lifted me up rather than draged me down.  Through life we are often reminded that this is important but it became even more important when I was going through my treatment.  Whether you are sick or not, it is vital to surround yourself with the people that you want to become the most like.

Quotes that strike a cord

One of the many things I have been doing since my breast cancer diagnosis was I made a point of reading inspiring and encouraging quotes and sayings each and every day.  I write them on the mirror in the bathroom so that every time I go to brush my teeth or wash my hands I am inspired and reminded by the quote/saying and I take a moment to reflect on what I have just read.  This is something that is so easy to do and what I believe can make a big difference in your life should you wish to lead a more fulfilling life and feel uplifted and inspired daily.  Don't underestimate the impact that this easy ritual can have on your life, try it out i'm certain you won't be disappointed with the result.

One of the quotes that really struck a cord with me and has stuck in my mind every since I read it was this one:-

"Those who don't have time to be healthy now will have to make time for disease later"

I believe that this has stuck in my mind so much so because so often I hear people say to me "Oh Sam, I don't have time to make a salad or do some exercise"...whenever I hear that I think of the quote above.  Once again, whatever you make a priority in your life you will find time for. 

Take some responsibility for your health and well being...once you know how its pretty darn easy to make it a habit that sticks.  Try it...you're going to love it.

Have a great day everyone xxooxx

How I was able to be healthy, have fun and feel inspired over the festive season

Can the words 'healthy' and 'fun' be put in the same sentance or are we all kidding ourselves?  YES, ABSOLUTELY...they can be put into the same sentance and they will love and cuddle each other like a couple of loved up teenagers.  The trick is knowing how to.  The good news is once you know how its very simple and easy peasy lemon squeazy...hooray I hear you shout!

Carrying on from my post how to stick to your health regime when you go away, we went away for two nights over New Years to meet up with some friends and have a good time with the family.  We went to Hanmer Springs which is about an hour and a half's drive from where we live.  When I booked the accommodation I made sure that we booked into a motel with a little kitchen so that I access to cooking facilities should I need them.  And because I strive to be a 'green juicing wellness warrior' on a daily basis since being diagnosed with breast cancer in 2012, I packed my trusty blender into the car so that I could whip up smoothies for brekkie on a daily basis.  This is a great way to start the day, kick your metabolism into gear after a long fast during the night and help your body to detoxify amongst other things.  The trick is to make enough smoothie for breakfast as well as a snack later.  I poured the rest of my morning smoothie into a flask and popped it into my handbag so that if we were out mid morning and I suffered a hunger attack I was able to cleverly pop open my handbag with lighting speed and gussle down a nourishing snack in no time.  Another thing I did was I always made sure that I carried a little container of nuts around with me too which helped in the afternoons when we were out and about and I needed something small, nourishing and satisfying to carry me over until dinner time.  The rest of the time I stuck to salads that included proteins like pulses and grains or fresh seafood.  I find this easiest when I am away and have limited access to healthy food especially if you are in a smaller town or city with limited healthy food options around.  This way you always have healthy snacks on hand and you are free as a bird to go and have some fun!  So in summary the 3 main things that got me through the festive season were the following:-

1.  Taking my blender away with me on holiday;
2.  Always having a little lunchbox of nuts and seeds in my handbag;
3.  Having some fruit to hand at all times. 

So...those were some of the ways I stayed healthy and had fun during the festive season but how did I stay feeling inspired?  Well its easy...I surrounded myself with things that inspire me.  For example some of the family had asked me what I wanted for Christmas and I said that I would like a copy of Kris Carr's Crazy, sexy kitchen recipe book.  This book is packed with mouth watering recipes which are not only healthy but tasty too, isn't that brilliant!  I felt inspired to be in the kitchen and try out some new recipes on the family which you already know were a success from this post.  Another gift from santa was a move nourish believe diary by Lorna Jane.  This diary has daily tips and inspiration to keep you feeling good about yourself and your life...go and check it out you will love it.  And the final gift I received from santa (yes I was a VERY lucky girl although this was a gift to myself from myself) was a book of inspiring words that I picked up from KiKi-K which is pictured above amongst the others.  I often flick through it for my daily dose of "feelgoodness".  Kiki-K have some great inspirational journals which I came across in the holidays, if you want to check them out you can find them here.

Go and be inspired everyone xxxooxxx

The "coconut police"

I went out the other day and bought my very first whole coconut at the grocery store and felt very proud of myself.  Why would I be proud of myself for buying a humble coconut you may ask?  Since I was diagnosed with breast cancer in 2012 I have been doing a LOT of reading and researching and health blog following about all things healthy and happy and a common theme that comes up again and again is the amazing benefits we can gain from introducing a humble coconut into your life.  Coconuts provide a nutritious source of meat, juice, milk and oil.  I had never really given coconuts a second thought before being diagnosed withe breast cancer, I used to think of only having them when I was on a tropical island somewhere as part of my holiday.  But who said we need to be on holiday in order to enjoy a nice fresh coconut...the 'coconut police'?? :-)  Well you will be glad to know that there is no such thing as the 'coconut police' and you are free to consume as much coconut as you like and the best parts about it is that you will be doing yourself the most massive favour AND you will feel like you have just gone on holiday!

The first 'problem' I had when I got the coconut home was 'how was I going to get into it?'.  After doing a bit of googling, watching a few youtube videos and asking the rest of my family I decided to first drain the coconut by knocking a few holes into the top by hammering a nail into it (make three holes in the top of the coconut).  Once the liquid has been drained you can then use something like a meat cleaver or if you really want to go back to basics you could always go outside and throw it on the pavement to get it cracked open (if you do that make sure you give it a rinse under a tap afterwards!).  I then used a knife that is relatively blunt (one that I use to eat my meals with) and used that to get between the flesh and the outside of the coconut and pull them apart.  I stored the flesh in an airtight container in the fridge to be used in my smoothies or snack on during the day and I drank the coconut water that I had drained earlier (or you could use it in your next smoothie).  Although this all sounds a bit long winded and hard to do, once you know what you are doing and have the right equipment (come on, everyone has a hammer and nails lurking in their garage somewhere) you are well on your way to being a coconut goddess.

So before I go on and on too much I should list the health benefits of this humble coconut shouldn't I?!

Coconut water:

• loaded with potassium (potassium is the synonym for health insurer!) which is great for hangovers and even more beneficial than sports drinks with electrolytes minus the added sugar!  Potassium is a mineral that is required for keeping the heart, brain, kidney, muscle tissues and other important organs of the human body in good condition.
• hydrating (just be careful because if you do decide to buy some packaged coconut water in the supermarket make sure you check the label to ensure there is no sugar added or that if there is sugar added that it is kept to less than 3g-6g per 100ml.
• aids weight loss because it increases the metabolism in the body.

Coconut oil:

• if you are doing any cooking make sure you do it with coconut oil instead of olive oil.  Olive oil is good for you when its not heated, but place it in a pot and heat it up and the heat changes the molecular structure of the oil and turns it rancid.
• immune boosting.
• digestive system support.
• great skin moisturiser minus all the nasty chemicals that you will find in your store bought beauty products (I keep a pot in my bathroom and use it over my entire body after a shower).
• can reduce cholesterol.
• great for babies and children.  Saturated fat is an essential ingredient in the growth and development of babies and children.  While humans can make some saturated fats, there is one particular fatty acid, lauric acid, which is only available to babies through mother's breast milk.  This is the primary fatty acid found in coconut oil.

Go on...go and buy a coconut, it may just be the closest thing to a 'holiday' you may get today.

Hey YOU...

Read this over and over again...make it sink in and share it with your daughters/mothers/grandmothers/aunties/sisters etc etc...