Inspiration

NOTE: These are not all my images just some beautiful images I selected from a variety of blogs, websites and some of my own.

A New Beginning

As of tomorrow I will start consulting at my new practice in Woollahra Sydney. As an introductory offer, those who "follow" this blog will receive a $30 discount on the initial consultation. So get clicking and feel alive again. This is valid until the 30th of June.

Im super excited to get to know you and work together to achieve your health goals. With a focus on whole food and organic living to optimise your vitality. I have a special interest in stress, anxiety, women issues (including PMS) and digestion. So if you want improve your health or just to check if you are headed in the right direction, i would love to hear from you. 

You can contact me on 0405666420 OR yroland@gmail.com

Nuts and Bolts of Nuts and Seeds

Nuts and seeds are an important part of our diet. Including ORGANIC, RAW nuts and seeds are crucial for maintaing nutritional value. They provide protein, iron, zinc and  because they are polyunsaturated they tend to lower blood cholesterol.

NUTS

Nuts are high in monounsaturated fats which protect us from illness's such as heart disease. They are also very high in protein especially and rich in copper, magnesium and calcium. Nut are also high in fiber, selenium and Vitamin E especially almonds.

Five nuts to incorporate:

Almonds

Brazil Nuts 

Pecans 

Walnuts

Pine Nuts

SEEDS

Seeds are also high in vitamin E, fiber, and essential fatty acids contributing to keeping your heart healthy and brain functioning. Seeds are a valuable addition to your diet to assist in weight management to. There are few seeds which are considered "super foods" meaning they are nutritionally complex and have disease preventing properties.Furthermore, seeds contain protein, zinc, and a variety of other minerals and nutrients that are important to the proper functioning of your body. Once adopted into your diet, organic, raw seeds will become an important asset to a healthy meal plan. 

Five Seeds to incorporate:

Sunflower Seeds

Sesame Seeds

Hemp Seeds

Chia Seeds

Pumpkin Seeds

Coconuts

As I'm sitting here in Thailand sipping on a coconut I thought it would be fitting to right about them. Coconuts are one of my favorite foods.

Coconuts have long been used for their health benefits. They are used widely in Thai, Indian cooking for many centuries. What's great about them is that the whole coconut can be used for both consumption and for material uses such bowls etc.. Coconuts are an exceptional source of lipids( fats) it contains 60% fat with most if it being saturated fat. Making it perfect for vegetarians and vegans. It helps build energy and blood and soothes internal membranes.Coconut milk quenched thirst and is packed full of electrolytes making it perfect for a hot summers day. The milk can also be used as a treatment for diabetes and Edema. 

Another amazing property is that the oil does not denature when heated above 240 degrees meaning that it does not go rancid when cooking and your food will taste sensational. Unrefined coconut oil us over 50% medium chain fatty acids(the kind that is not stored as fat) rather the body metabolises medium chain fatty acids into energy. It's also free from toxic fatty acids found in hydrated and refined oils. Coconuts are a complete protein making it a true super food. Packed with so much there is no way you can resist. 

There are many different forms to get coconut in:

Whole coconut

Shredded coconut

Coconut water

Coconut milk or cream

Coconut oil

Basic Diet Recomendations

I strongly believe that you shouldn’t completely eliminate foods to achieve a healthy diet. Focus on what foods you can include to your diet and try substituting the foods you love, rather than cutting out complete food groups.

When you eat foods rich in nutrients, you’ll be giving your body the nutrition it needs and thus eat less, rather than starving your body of its nutrients and leaving you still hungry

The long-term goal is to feel good, have more energy and reduce the risk of serious illnesses and disease.  Give your body what it really needs and you will eliminate food cravings which are essentially your body telling you it is not getting sufficient nutrients.

Here are some healthy eating principles I try to incorporate into my daily routine, and perhaps with just a few small changes, I hope you can too.

* On rising squeeze ½ lemon in hot water, or I teaspoon of Apple cider vinegar into hot water and drink 

* Drink 2 liters of water daily to replenish and rejuvinate

* Eat protein with every meal and snack either meat or plant based

* Eat foods the way nature intended by always choosing fresh ingredients and try to increase the amount of whole, natural, organic, local, seasonal and unprocessed foods.

* ELIMINATE refined sugars, yes this includes all those things you love soft drinks,lollies, over processed cakes and donuts! 

* Eat organic wherever possible

* Eat organic grass fed meat and keep the fat on

* Avoid caffeine and caffeinated drinks

* Chew your food properly this means taking the time to taste the food and enjoy every bite.