Study Finds Breastfeeding mums get as much sleep as formula feeders!!

The researchers found that while the breastfed babies did wake more often during the night, their mothers fell asleep again more quickly, slept through breastfeeding and otherwise fully compensated for the differences in their babies' sleep.
Take a look at the article and tell me what you think

http://www.examiner.com/attachment-parenting-in-national/study-finds-breastfeeding-mothers-get-as-much-sleep-as-formula-feeders

Health and Happiness

Courtney XXXX

Does your Menstrual Cycle Rule your Life?

For many women, premenstrual syndrome (PMS) is a burden that can greatly affect their quality of life, impacting their ability to perform regular daily activities, affecting their workplace performance and often making it difficult for them to cope with the demands of everyday life. Unfortunately PMS is often viewed as an unpleasant, but unavoidable, consequence of being a woman. It does not have to be so! Women do not have to live with the monthly annoyance and inconvenience of PMS. If you, or someone you know, is affected by PMS, the good news is that Natural Medicines can help!

What is PMS?

PMS is the name given to a collection of physical and emotional symptoms related to a woman’s menstrual cycle. The symptoms of PMS occur in the days or weeks before a period and usually resolve once the period has started. Some women experience mild symptoms for just a day or two before their periods, whereas others can feel physically uncomfortable and emotionally strung out for up to two weeks every month! The most common symptoms of PMS include:

Is all this just part of being a woman, something you have to accept and learn to live with? The answer is no! Ask us today about how to take control of your PMS symptoms.

What Causes PMS?

While the exact cause of PMS is unknown, there are many factors that have been found to contribute to this pattern of dysfunction. Imbalances in the female reproductive hormones, oestrogen and progesterone, in the two weeks before a period are the most likely cause, however, other hormones can also play a part. Nutritional deficiencies in vitamin B6, magnesium, calcium and essential fatty acids are also known to increase the severity of PMS symptoms.

Emotional

·         Mood swings

·         Irritability

·         Unexplained anger

·         Depression

·         Anxiety

·         Teariness and weepiness

·         Poor concentration  

·         Low libido

Physical

·         Abdominal bloating

·         Digestive upsets – i.e. constipation, diarrhoea

·         Breast tenderness and swelling

·         Headaches

·         Back pain

·         Fluid retention

·         Acne

·         Clumsiness

·         Food cravings – especially for carbohydrates and sweet foods (e.g. chocolate)

What Can I Take to Help Reduce PMS Symptoms?

Listed below are some of the natural solutions available to restore hormonal balance and correct nutritional deficiencies to reduce the symptoms of PMS:

·         Chaste Tree (Vitex agnus castus) - This herb has been extensively researched for its ability to reduce premenstrual breast pain and swelling, regulate the menstrual cycle, reduce period pain, irritability, mood swings and abdominal bloating. Chaste tree works by helping to rebalance oestrogen and progesterone levels.

·         Dong Quai (Angelica polymorpha) - This herb has been used for centuries in traditional Chinese herbal medicine to help to regulate the menstrual cycle and reduce period pain.

·         Vitamin B6 - This important nutrient may assist in the treatment of PMS by reducing anxiety, moodiness, irritability, sugar cravings, breast tenderness and abdominal bloating.

·         Magnesium - This vital mineral is required for stress management, energy production and maintenance of healthy moods. Magnesium deficiency is associated with PMS symptoms, particularly irritability, depression, confusion, headaches and muscle aches.

·         Calcium - Research shows that women with low calcium levels have higher rates of PMS. Calcium is the most abundant mineral in the body and if levels are inadequate, this can cause PMS symptoms of water retention, food cravings, muscle aches and moodiness.

·         Omega-3 Essential Fatty Acids - Omega-3 essential fatty acids are the healthy fats that come from food sources such as fish oil. These healthy fats can help manage pain, inflammation and PMS mood symptoms.

Ask us today about which of these Natural Medicines are best for helping you manage your PMS symptoms.

Finally, stress, poor food choices and lack of exercise can also contribute to the emotional and physical symptoms of PMS. By helping to rebalance your hormones, address nutritional deficiencies and address factors such as stress and diet, we can help PMS become a thing of the past!

Contact Us Today

0421125517 or email courtney@vitalianaturalhealth.com.au to find out more and to rid yourself of PMS forever

Beef and Pumpkin Curry

·         500g beef (cut in 1 inch cubes)

·         1 Tablespoon coconut oil

·         1 Cup mushrooms (sliced)

·         1 Cup onions (finely chopped)

·         1 Cup carrots (cut in ½ inch diagonal slices)

·         ½ Cup red bell pepper (cut in ½ strips)

·         4 to 5 Cloves garlic (coarsely chopped)

·         ½ Cup parsley (coarsely chopped) (reserve a few leaves for serving)

·         1 Piece lemongrass (3 inches long and slightly cut to let out flavor)

·         ¼ Cup ginger (coarsely chopped)

·         2 to 4 Kiffer lime leaves (optional)

·         1 Cup coconut cream (approximately 1 can)

·         1 to 2 Tablespoons curry Thai paste (more or less to taste)

·         1 to 2 Tablespoons honey or other sweetener

·         2 Teaspoons sea salt

·         Pepper (to taste)

·         2 ½ Cups cooked pumpkin or butternut squash (cut in 1 inch cubes)

Prepare your beef by cutting it into cubes and cut your veggies and herbs and set aside. In a large sauté pan heat the coconut oil on medium high heat for about 1 minute. Test to see if it is hot enough by placing 1 piece of beef in the pan. It should sizzle, if it does not heat the pan a little longer. If it is hot enough add the rest of the beef and continue cooking until it is lightly browned. Then add the veggies and herbs and continue cooking while stirring for 2 minutes. Then add the curry paste and cook while stirring 1 minute.

Then add the coconut cream, honey, salt, and pepper. Reduce the heat to medium and continue cooking for about 15 minutes stirring often. Reduce the heat to simmer (medium low) and add the cooked pumpkin cubes. Continue cooking and stirring occasionally for 10 to 15 minutes longer.

Be careful not to burn and reduce heat as needed. I like to smash some of the pumpkin so it thickens the sauce and leave some of the cubes whole. Check for seasoning salt, pepper, and honey if needed. Remove the lemongrass and Kiffer lime leaves before serving. serve with brown rice or quinoa.

Breakfast Cereal Review By Choice

Many ready-to-eat breakfast cereals, especially those marketed to children, contain alarming levels of sugar – so much so that they really belong in the confectionery aisle. Yet often their manufacturers hide behind vitamins and minerals health claims, that mask the cereal’s serious nutritional shortcomings.

CHOICE analysed the nutritional value of 166 ready-to-eat breakfast cereals found in major supermarkets. The good news is, since their last review in 2009 the amount of cereals in the the very high-fibre category has increased. What hasn’t changed, however, is the fact that too many cereals contain far too much sugar and salt.

CHOICE wants tougher labelling laws so that manufacturers can't sugar-coat cereals with claims about nutrition content and health benefits that don’t give a true reflection of how healthy a food is. For example, if a low-fibre cereal is packed full of added sugars and high in salt (such as kellogs nutrigrain) it shouldn’t be able to claim that it has ‘protein for muscle development’ and ‘calcium for strong bones’. Cereals targeting children seem to be the worst offenders.

In this blog i have only listed the cereals that have been proven to be low in fibre. I think many of you will be suprised at the list of so called "healthy cereals" that can contain up to 46g of sugar per 100g (that is almost half) which is on par with allens snakes (48g/100g), do you really want to be serving your family lollies for breakfast?

Take a look at the table below and tell me what you think. If you would like me to review a particular cereal that you or your family consume please eamil courtney@vitalianaturalhealth.com.au

 For more information or to request an appointment please email courtney@vitalianaturalhealth.com.au
Or call/SMS 0421125517

Health & Happiness
Courtney Xxx

Know your Fats - part 1

Olive Oil comes from the olive fruit and is a natural juice which preserves the taste, aroma and vitamins of the fruit. Olive Oil is beneficial to your health as it contains a high content of monounsaturated fatty acids and anti-oxidative substances.

Studies have shown that olive oil offers protection against heart disease by controlling LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. The best Olive Oil to use is Cold Pressed Extra Virgin Olive Oil, which as it originates from the first pressing of the olives is high quality and contains more nutrients.

Look for your Olive Oil in dark bottles which protects it from being damaged by light. The best way to use it is in salads and making dressings as nutrients will be destroyed if cooked at too high a temperature. A good tip is to add olive oil to foods immediately after cooking. It can also be used as a dip with crusty bread.

Macadamia, grapeseed, flaxseed, walnut and sesame oils are great oils when consumed in moderate amounts. Sesame oil is a tasty choice when cooking up stir fries as it contains unique antioxidants which don’t get destroyed by heat, preventing degradation during cooking.

Flaxseed oil has been reported to improve blood sugar levels, promote healthy hair and skin and ward off arthritis when used as an anti-inflammatory due to its high content of Omega-3 fatty acids. You’re best off using flaxseed oil and walnut oil uncooked for salad dressings and spreads.

Rice bran oil is quite delicate in flavour and contains vitamins, antioxidants, nutrients and is trans-fat free. It has been reported to help lower cholesterol, boost the immune system, and is an anti-oxidant. In cooking the best way to use Rice Bran Oil is when frying and sautéing, as well as in baked goods. You can also use it to make up salad dressings, and dipping oils.

Steer clear of vegetable fats and oils, canola (from rape seed), soy, safflower, sunflower, soybean, and corn. There are many products that contain these fats and oils, such as margarine, salad dressings, mayonnaise and cooking and baking oils.

More on Canola:

Canola from Rape Seed Oil has a high content of sulphur and tends to go rancid very easily. When you are using canola oil for baked goods they develop mould very quickly and can make people who are sensitive to mould sick. Canola is a processed oil which during the deodorising process the omega 3 fatty acids are transformed to trans fatty acids like those present in margarine.

For more information, tips and recipes visit www.vitalianaturalhealth.com.au

Health & Happiness Courtney Xxx

Reading Food Labels

Listed below are some of the most important things to look out for when shopping.

Hydrogenated Vegetable Oil

Hydrogenated vegetable oil, partially hydrogenated vegetable oil, vegetable oil, margarine, shortening, vegetable fat.

You will find that many foods have this ingredient including things such as chips, cakes, biscuits, and breads, chocolate, pastry, pies, baked goods and the list goes on. To avoid this additive is not easy but it will make a difference to your health.

These names basically mean the same thing. The oil has been processed by heating, adding nickel, bubbling hydrogen through it and then deodorising it.

In other words, it is totally manufactured. It has a very long shelf life and is a cheap fat to use in the manufacturing of food, but in reality it is a dangerous fat to consume.

Dangers of Hydrogenated Vegetable Oil

If it is ‘partially hydrogenated’ it forms trans fats and if just 2 per cent of your diet contains trans-fat then you have a 23 per cent increase in your chance of developing heart disease. It also increases your chance of cancer and diabetes.

If the fat is ‘hydrogenated’ then it becomes a saturated fat, but that is not the bad news, the bad news is that it takes a healthy essential fatty acid and makes it a non-essential fatty acid plus adds some toxins in the process. Beware of these fats as they are not processed by the body and they increase your chances of gaining weight and obesity.

So I want you to think about the effect these fats will have on your kids if they are consuming them almost every day for 20 + years!!!

MSG - Monosodium Glutamate

Manufacturers don’t want you to know they are adding MSG to foods so they disguise it by calling it other names - such as; yeast extract, hydrolysed vegetable protein, calcium caseinate, sodium caseinate, textured protein, flavouring, hydrolysed plant protein - or they just list it as a number (621).

It is a nerve irritator and has been implicated in many discomforts of the body including headaches, asthma and dry mouth to name a few.

Artificial Sweetener (Aspartame)

Artificial Sweetener (aspartame) is another nerve irritator, but more particular it has been implicated in the obesity epidemic. Even though it was marketed as the diet sugar and healthy alternative to sugar, new research shows that it triggers something in the brain to create carbohydrate cravings.

Sugar

Don’t be fooled by the amount of sugar in food, many manufacturers will call sugar by a different name so that it doesn’t appear high up on the ingredient list.

Sugar or sweeteners can be manufactured from many sources and be called by the following names: sucrose, sugar, high fructose corn syrup, dextrose, maltose, fructose, glucose and so on. If the manufacturer puts three of these sugars in the food product then the sugar won’t be listed as the first ingredient but may be listed as the 3th, 7th and 9th ingredient, even though put together the total sugar component is the highest ingredient.

Sodium Nitrates and Sodium Nitrite

Sodium Nitrates and Sodium Nitrite are additives found in cured meats, like bacon, ham, salami, hot dogs, sausage etc. to make them look red and also as a preservative. This additive has a direct link to cancer. Why would you consume it?

This Blog post is an extract from my kids care book.

For more information, or to purchase my kids care book (mention this blog a recieve a huge 50% off) 

email courtney@vitalianaturalhealth.com.au

or

call 0421125517

Soy and Ginger beef with broccolini

Ingredients

-         1 litre water

-         1 litre beef stock

-         1/3 cup soy sauce

-         2 cloves garlic, sliced

-         1 x 4cm piece fresh ginger, sliced

-         Juice of 1 lime

-         1 bunch coriander, stalks and leaves separated

-         800g lean beef fillet

-         2 bunches broccolini, trimmed

-         4 spring onions, sliced on angle

Method

Bring water, stock, soy sauce, garlic, ginger, lime juice and coriander stalks to a boil in a large heavy-based saucepan.

Reduce heat and simmer for 10 minutes. Add beef and cook for 20 minutes. Remove beef and set aside for 10 minutes.

Meanwhile, strain stock and transfer to a clean saucepan. Return to a boil, the add broccolini and simmer for 3 minutes. Turn off the heat, add the spring onions and allow to infuse for 1 minute. Finely slice the meat.

Strain vegetables, reserving the stock, and transfer to serving bowls. Add sliced beef and a little of the stock. To serve, scatter with coriander leaves and offer extra steamed greens.