because you care

Pronounced CHEE-ah, this highly nutritious seed has been aptly named, ‘History’s Forgotten Superfood’! Lost for over 500 years after the Spanish invasion of the 16th century, Chia is finally making a comeback due to its outstanding nutritional profile!

Unlike any other food, Chia provides all that is essential for a healthy diet including Omega 3, dietary fibre and protein, as well as vitamins and minerals including B vitamins, calcium, magnesium, phosphorus, potassium, zinc, boron and copper. It is also a rich source of protective antioxidants and phytonutrients: No wonder it is called a Superfood!

Omega 3
Chia is the richest known plant source of omega 3 fatty acids. Adding just 2 tablespoons of chia to your daily diet provides an incredible 5 grams of Omega 3 – this is 8 times more than you get from eating Salmon!

Fibre
Chia is 40% fibre (5% soluble, 35% insoluble). It forms a gel-like substance when mixed with water, which is easily digestible and incredibly beneficial! The high fibre content helps moderate blood glucose levels, reduce cravings, lower cholesterol, regulate bowel movements and facilitate weight loss: It even promotes the growth of friendly bacteria, or probiotics, which boost the immune system and maintain the natural balance of a healthy digestive system.

2 tablespoons of chia seeds provides approximately 7 grams of dietary fibre with minimal calories. There is only 1g of usable carbohydrate per 100g!

Protein
Chia is about 20 - 23% protein, which gives it an amazing protein to carbohydrate ratio of 1:2! It contains all 9 essential amino acids (the ones our body cannot produce itself e.g. Lysine) in a balance optimally suited to a human’s needs.

Antioxidants
The black variety of chia definitely trumps the white variety due to the fact that it contains natural anti-inflammatory, anti-histamine, anti-cancer and other body protecting antioxidants. It’s ORAC count is 9900 (exceptionally high for a seed) and it even gives a few of the antioxidant-rich berries a run for their money!

How do I eat it?
For all its power chia is a remarkably mild tasting seed. You can literally add it to anything, and instead of changing the flavour, it will enhance it! So simple!

Imagine with just one spoonful of this incredible superfood you can add a burst of flavour to any meal or snack, provide an amazing array of nutrients, increase energy and stay fuller for longer! Chia has an amazing thickening ability so can be used in soups, smoothies, cakes, breads, biscuits, drinks – actually everything!

Chia really is an ideal food for nearly everyone including vegetarians, vegans, pregnant women and individuals with food allergies, food sensitivities and/or gluten-intolerance (there are no known allergies to Chia seeds!)

Unlike other seeds such as flax (linseed) it doesn’t need to be ground or sprouted and has no enzyme inhibitors to prevent digestion. You can really eat as much chia as you like. In fact the more the better!

As if Chia couldn’t get any better – the plant also has a natural pest-repellent and therefore doesn’t need any nasty chemicals to ward off any intruders.
The greatest news of all – is that it is finally available in South Africa, get it before it sells out!

Chia Facts
15x more Magnesium than broccoli
5x more Calcium than milk
8x more Omega 3 than salmon
2x more Iron than spinach
More Potassium than Banana
More Antioxidants than blueberries, strawberries and cranberries
20% Complete Vegetable Protein
40% Fibre content
Gluten Free
Pesticide free

Please contact me if you would like more info: steph@lifestylehealth.co.za

If you wish to purchase SOMAMA CHIA please visit www.SOMAMA.co.za or send us an email hello@SOMAMA.co.za

Disclaimer - as always we do not understand your medical condition and as such the above guidelines are not personalized. In this regard please consult your medical practitioner for advice.

No-one wants to be that last minute ‘stress ball,’ tearing around a frenzied shopping center in a mad rush, the day before Christmas, still trying to find that elusive perfect present! It is exhausting to even think about it!

How about this Holiday Season you allow yourself to sit back, relax and enjoy the fun and festivities! Imagine that all your gifts are already wrapped and under the Christmas tree before December even hits… And how about we make this picture even better? Imagine that your gifts themselves are not just arbitrary last minute purchases, but gifts that are deeply thoughtful, exciting, interesting, and beneficial to the wellbeing of the recipient!

How about this year when you’re giving Christmas gifts to friends, family or coworkers you give one of the best gifts of all: The gift of good health!

And no, I’m not talking about carrot sticks and apples again! I’m talking about gifts that promote health; that are exotic, sustainably created, eco-friendly, nutrient-rich and interesting; gifts that are great conversation starters - that will get people to ask you what all this cool stuff is about; gifts that are different, that show that you care and gifts that the recipient will remember for years!

Here are just a few wonderful gift ideas to help you make this Christmas season exciting, stress-free, memorable and healthy!

Organic Superfood Hamper – Instead of the usual tins, biscuits and truffles; fill a basket with an amazing, colourful array of organic superfoods that are simply bursting with protective anti-oxidants, phyto-chemicals and fatty acids! Include a yummy recipe using the ingredients you have selected and be sure to include a personalised card with each item’s incredible health benefits! You can bet nobody else is giving them something so cool!

Some ideas of what to include are:

Goji berries – full of vital nutrients that strengthen the immune system as well as provide antioxidant protection, increase energy and aid in weight loss. Try the dark chocolate coated goji berries for a double-antioxidant treat!

Chia seeds: the ‘Aztec Superseed’ - rich in Omega-3, protein, fiber and antioxidants, this amazing seed boosts the nutritional content and taste of any recipe!

Maca Powder – ‘the power food of warriors’ which helps increase energy, endurance and strength!

You could also include a selection of flavoured local raw honey like litchi blossom; the incredibly healing manuka honey; organic raw nuts like walnuts or macadamias; organic Bircher or gluten-free muesli; organic macadamia oil, coconut oil or olive oil; a selection of delicious, organic dried fruits (cranberries, peaches, dates, pomegranate arils, pineapple); exotic tea blends like Acai Green tea or Honeybush Caramel tea; organic spices like cinnamon, clove and nutmeg; or organic nut butters – try brazil nut, cashew nut or almond nut butter.

Raw Chocolate making kit – Did you know that raw organic chocolate is GOOD FOR YOU and better yet it is so easy to make! All you need to create this wonderful gift is a recipe book like “Naked Chocolate” by David Wolfe, the ingredients; raw cacao powder, cacao butter, coconut oil, vanilla and raw honey and a silicon mould to set the chocolate into beautiful shapes.
Even better yet book your friend or loved one on the raw chocolate making course “Death by Chocolate” (12th Dec) through Lifestyle Health. There you can learn how to prepare and enjoy this most loved and decadent food with the unhealthy side-effects!

Soy Candles – Not only are these wonderful candles scented with pure essential oils, but they are also petrochemical, toxin and 99% soot free. Soy oil is also environmentally friendly, biodegradable and long lasting – burning at least 50% longer than paraffin candles.
However, the best part has got to be the amazing moisturizing and therapeutic benefits of soy oil for the skin. The melted oil is warm to the touch and is fabulous to use as a massage treatment. Favourites include the Vanilla Spice, Cinnamon Citrus, or Harmony (rose, geranium and jasmine).

Healthy Kitchen Equipment - Good nutrition starts at home and it is so much easier to cook healthy foods if you have the best equipment available. Here are some terrific gift ideas to making healthy eating simple, delicious and a pure delight!

Hurom Juicer - compact and versatile, the Hurom Juicer is the ultimate drink making machine! Within minutes you can produce a delicious juice from any fruit or vegetable, as well as the green leafy vegetables, wheatgrass, sprouts, beans and even nuts! YUM
Super Blender – this is an exceptional quality, high-powered blender that enables you to create so many simple and healthy recipes. It acts as a blender, a grinder, a food processor, an ice cream maker, a juicer, a smoothie maker, and so much more all wrapped in one amazing package.
Sushezi Sushi Maker – Their slogan is ‘professional sushi – made easy’! All you need to do is simply place the rice into the Sushezi, fill with your selected fillings, compact and push out a perfect Sushi Roll!
Spyragyra – Imagine being able to turn veggies into spaghetti! With the Spyragyra you can make raw zucchini or sweet potato spaghetti as well as salads, stir fry veggies, coleslaw, and more!
Organic Beauty Products – it has been shown that what you put on your skin eventually ends up in your body! This Christmas ditch the chemical-laden beauty products in favour of natural and organic cosmetics that are paraben, SLS, synthetic fragrance, mineral oil or propylene glycol FREE.

There are now a number of beautiful natural and organic cosmetic ranges that have brought out some stunning gift sets just in time for Christmas:
Dr Hauschka Christmas Bag with Rose Day cream and Rose Body oil
Earth n Love Christmas box with Cape Chamomile Mist, Cape Chamomile wash and Rejuvenating Soak & Detox
Victorian Garden Mango and Vanilla body butter and body scrub.
Badger Headache and Stress Soother balm.
Earthsap Lavender and Sugar beet shampoo and conditioner

Other ideas are;
• Subscription to the Natural Medicine Magazine
• Anti-radiation cellphone chip
• Health Books such as “Raising Happy Healthy Children” by Sally-Ann Creed and Alene Salvesen or “Hunger Free Forever” by Michael T Murray and Michael R.Lyon
• Kitchen Garden Sprouter set
• Voucher for an organic facial or massage treatment

So, why not consider a healthy gift this holiday season for your loved one? What better way to communicate that you care by giving a gift that will make them feel good all year long!

Happy healthy Christmas shopping!

The 10th of October 2010 marked an important day in the combat of global environmental and social issues. A staggering 7347 events(about 70 in our lovely South Africa) took place in 188 countries and ranged from solar installations to cycling for awareness to the planting of trees. There must have been tens of 1000s of people involved which will in turn impact millions if not billions of people in the years to come.

Unfortunately a flat bike tire stopped us from joining the cyclists in Durban city but I did get to plant a lime tree. Quite random I know but it was the only one in the nursery's range (all out of macadamia nut trees) that we wanted to use and I love cooking with citrus! So 1-2 years and I'll have my own organic limes.

I am not a big gardener but it was really rewarding to do and I highly recommend it. I will defintely be getting my hands greener sometime soon, with a macadamia tree (6-7 years till it bears nuts). I believe that every little bit counts.

I am encouraged by the increased consciousness of social and environmental issues. I have become more aware and try do my part in making a difference. It humbles me to witness how much people care about the environment. What a selfless and admirable act to invest in the future of their offsrping and humanity. I hope for blessing on these people in their lifetime.

So tell me what did you do on the 10/10/10? And in what way can you make a difference in your local environmental and social issues?




We had help from Chester (our beautiful Rhodesian Ridgeback) and were visited by a blueheaded lizzard






















Check out the following websites for what you missed out on in your city and more info

www.350.org
www.1010global.org

A little over a week ago my girlfriend and I caught a cheap Kulula flight into Lanseria to go to the Natural and Organic show at the Coca Cola dome (ironic choice of venue).

In JHB, the land of the rat race, it was great to meet citizens of the republic who are socially, health and environmentally conscious. Here are some of my highlights from the show and why –

Victorian Garden
• Awesome products – lovely smelling and with organic ingredients
• Friendly people – the lady gladly smelt my hair to try to determine the VG Shampoo and Conditioner I used the night before

Wild Olive
• Amazing soaps made with natural ingredients
• Lovely values – they are in business for the right reasons

Soya Lites
• Helpful people, very generous
• Awesome candles – fantastic presents and everyone loves a massage

Laharna Farms
• I just love their award winning chili products (tried chilli salsa on the weekend – amazing!)

Tierhoek Organic
• The use a eco-friendly plastic called PLA (from a renewable source instead of oil)
• Best product for me is dark chocolate naartjies
• All products are ORGANIC!

Hurom Juicer
• This product is very exciting and could blow the juicing market away
• Very convenient, top quality juice, high output, slow juicer
• Definitely considering replacing my high speed juicer with a Hurom

Green home
• Wonderful people that you can’t help being friends with – extremely patient and helpful
• Awesome to have people that are passionate about the environment and social responsibility and know what they are talking about

Reel Gardening
• Innovative, amazing product called seed reel - check it out! (Thanks Claire)

Blue Sky Organics
• You got to love organic products! Organic Olives and Chilli!

Totally Wild
• lovely friendly lady
• great tasting products

Earth and Love
• Love their detox bath salts can’t wait to have a local stockist
• Down to earth husband and wife who are very approachable

All the above products and producers are great but my highlight of the show has to be Leafy Greens. They confirmed my beliefs that healthy food doesn’t have to taste bad, it can taste AMAZING! I would pay almost any price for their foods - Choc Brazil Nut Milk and choc brownies all raw, all natural and SUPER YUMMY! If you are in JHB make sure to visit them.

I believe this show does more for the health market and RSA than we realize. It brings together people of similar mindsets and promotes the formation of a community. This community re-energized me to take on the current global issues – poverty, consumerism and health. And is probably the reason why I’m drinking an organic vegetable juice this morning.

Thanks to the organizers, exhibitors and visitors that keep pushing through and making the Natural and Organic show happen. I have exhibited before and it isn’t easy so thanks!

Let’s keep making it better…

Be blessed Gogee Grant

Life is just not fair sometimes. While most people joyously welcome the warmer weather, fresh green grass and blossoming flowers of spring time; there are those who begrudge the change in season. The very thought of all the pollen escaping and floating menacingly into the air means that it ‘s only a matter of time before the eyes start to itch, the nose starts to run and a good night's sleep becomes a thing of the past.

Sounding familiar to anyone?
Cursing this annual nuisance, their only option seems to be either trying to avoid all possible allergens (not so easy!) or else relying on over-the-counter antihistamines, anti-inflammatories, sleep aids, nasal sprays and eye drops to get them through the day!

There is hope
What if I told you that there is another option and that is simply taking the natural approach. Herbs, nutrients and certain foods as well as a few tweaks to your lifestyle will not only help support your body and control your allergy symptoms; they may even provide complete healing and enable you to enjoy springtime the way nature intended; allergy-free!

Want to know how to do it? Let’s explore the world of allergies a little more...







Firstly, what exactly is an allergy?
An allergy is an inappropriate response by the body’s immune system to a substance that is not normally harmful.
Usually our immune system can distinguish between toxic foreign invaders and non-toxic ones and thus selectively mobilise the white blood cells to fight off any chance of infection. However, when our immunity has been weakened from pollution, disease, stress, anti-biotics, medication etc, it is far too tired to even think about figuring out the good guys from the bad. The result is that it signals to the white blood cells to attack any external substance… this is why you could be allergic to things like certain foods, chemicals, metals, moulds etc that other people have no problem with. Eventually the white blood cells get fed up with the immune system and start overreacting, which in the end causes more damage to the body than the invader!

So what can I do?
I’m sure you’ve guessed it by now, but the first thing to do is strengthen your immune system! A good balanced diet full of raw fruits, nuts, seeds, sprouts and vegetables as well as high quality protein and complex carbohydrates; good quality sleep; stress coping techniques and exercise all dramatically improve your health and help the body function at its optimum.

Eat an allergy-busting diet
Avoid
First of all, when dealing with allergies it is always recommended that you try and avoid certain foods until your body is strong enough to handle them again. Unfortunately these are normally all our favourites: caffeine, sugar, fatty foods, chocolate, oranges, corn, eggs, dairy, peanuts, oysters, refined and processed foods, tomatoes, wheat and gluten-containing grains, beef products and white rice. Ouch! But before you think I am being ridiculous; the majority of these are mucous-producing foods. So those symptoms of inflamed sinuses, runny noses, sinus headaches, post-nasal drip, coughs, phlegm etc will only be made worse if you keep on eating them.

Include
Rather fill your diet with apples, berries, grapefruit, onions, garlic, cabbage, herbal tea and even the odd glass of wine (yay) as these are all rich in Quercetin. This potent flavonoid is a powerful natural anti-histamine that also helps reduce intestinal damage caused by the ingestion of food allergens. It is enhanced by both Vitamin C (which helps the body detoxify histamine) and Bromelain (an enzyme found in pineapple).

Bee Pollen – now this may seem counter-intuitive; how can something with the word ‘pollen’ in it, be used to treat allergies? The answer is fairly simple. Bee pollen works in a similar way to a vaccine in the sense that by putting a small amount of a seemingly harmful irritant into your body, it is able to build up an immunity against it. This ensures that next time your immune system comes into contact with that substance (perhaps in larger quantities) it is prepared to handle it effectively so no “hyper-reaction” occurs.

Just remember to always start with a very small amount (only 2 or 3 granules per day) and once your body has adapted you can slowly work up to a maintenance dose of about 1 tablespoon per day. However, always consult with your health practitioner if you are unsure. Those with a history of anaphylactic reactions should avoid bee pollen.

Water – I know you’ve heard it a million times before, but it is so important to make sure you drink enough clean water! The body cannot function without water. When it is dehydrated it has a water rationing system that redistributes water to maintain the function of the most important organs (brain, lungs, liver, kidneys and glands). What is so interesting is that histamine is the neurotransmitter that is activated during dehydration. Therefore, when chronic dehydration occurs, histamine levels become elevated and an allergic response is produced.

Allergy-busting supplements
• Pantothenic Acid (Vitamin B5) is otherwise known as the anti-stress vitamin as it helps support the adrenal glands. It is extremely effective when stress is aggravating your allergy symptoms. It also stimulates the production of antibodies.
• Probiotics – these beneficial bacteria promote intestinal immune system health and improve digestion – both important factors in preventing allergies. They also fight the effects of harmful organisms that can damage the intestinal wall which in turn ensures that allergy-triggering food proteins are not absorbed. L-Glutamine is also beneficial in maintaining the integrity of the intestinal lining.
• MSM – a naturally-occurring sulphur that has powerful anti-inflammatory and anti-allergy properties equal to or better than most over-the-counter antihistamines . (for more info refer to my previous article on MSM - www.lifestylehealth.co.za/articles/76-msm)
• Vitamin E – higher concentrations of vitamin E intake have been shown to be associated with lower antibody levels and lesser occurrences of an allergic response, particularly with asthma patients . Wheatgerm is especially high in Vitamin E.
• Omega-3 fatty acids – powerful anti-inflammatory in the body, great for sinus related symptoms and sinus headaches.
daisy

Herbs
There is an abundance of herbs that are highly beneficial in treating and alleviating allergy symptoms. However, I have only mentioned a few. For more information, come chat to us at Lifestyle Health and we’d be more than happy to tell you about the other options.
• Horseradish – excellent for clearing the sinuses (real authentic wasabi is an extract from horseradish, and those of you who love sushi will know about the powerful effect it has if you eat too much!)
• Stinging Nettle - very effective in the treatment of allergic nasal and respiratory symptoms, coughs, chest congestion, asthma, runny nose etc. It has powerful anti-histamine and anti-inflammatory effects.
• Boswellia – works at a cellular level to reduce inflammatory and allergic response.

Practical Suggestion - Invest in a Neti Poti
I love tea and generally know quite a lot about the different brews and drinking vessels, but I must say I was stumped when someone asked me about a Neti pot! Made popular by Oprah, these miniature tea pots have been used for centuries in India to flush the nasal cavities of excess mucus and debris. Cheap and easy to use, you simply fill the pot with a mixture of warm water and sea salt, tip your head to the side and pour the solution in one nostril and allow it to run through and exit out the opposite. There is little, if any, discomfort and absolutely no side-effects.

I hope I have inspired you and given you enough information to help you see that there is absolutely no need for you to live your life around your allergies and suffer needlessly. There are plenty of natural alternatives to help combat those pesky seasonal allergies and restore balance in your body on a much deeper and, hopefully, permanent level. Just be diligent, a little patient and experience the healing power of natural remedies.

Article from www.lifestylehealth.co.za if you have any questions email her from her site or comment below

Finally someone has taken the Coca Cola company up on their misleading product - Vitamin Water. Do you drink it because you think it's healthy?

- it contains 27 grams of sugar per bottle (equivalent to 6.5 teaspoons of white sugar!)
- it contains synthetically produced vitamins
- you have to ask yourself why it is so bright and tastes so good (flavourants and colourants)
- even the lawyers of Coca Cola say it is a non-health beverage
- read the label and decide for yourself

And what about the environment?

- shipped in a plastic bottle (dumped into the ground after use)
- Carbon footprint is high when transporting liquids

The price of Vitamin Water is ridiculously high! It's a similar irrational purchase to bottled "tap" water.

So rather than spending your money on brightly coloured sugar water in a plastic bottle, drink water out your tap and eat fruits and vegetables. It may not be as convenient but it is alot better for you, the environment and your bank account.

So vote with your wallet and stop buying Vitamin water!

Gogee


Some more reading and references

http://www.naturalnews.com/029425_vitaminwater_Coca-Cola.html
http://www.naturalnews.com/029371_fructose_health.html (sugar found in V Water)
http://www.cspinet.org/new/201007231.html
http://recipes.howstuffworks.com/vitaminwater.htm
http://www.fruitsandveggiesmorematters.org/?page_id=3652
http://counterknowledge.com/2009/01/drinking-coca-colas-healthy-vitaminwater-will-only-make-you-fat/

Feel free to comment and share

Article taken from Lifestyle Health Shop and Life & Style Magazine

Ok, so that’s not quite how they say it in Tibet or Mongolia where the Goji berry is grown, but its pretty close (and it rhymes!). Once you translate, the local saying goes more like; "to eat Goji in the morning will lead to smiles all day". This would explain their other popular name; the ‘happy berry.’

The reason, of course, for all the smiles and happiness is due to the incredible array of nutrients and antioxidants that are packed into this vibrant little berry. Eaten each day, goji berries literally make your body leap for joy at the sight of such a wonderful nutritional selection. Our bodies work hard each day to function at optimum levels, using vitamins and minerals from the food we eat in order to repair, heal and strengthen itself against the constant daily onslaught of viruses, bacteria and pollutants. So needless to say, when we eat goji, the body’s job of locating the necessary vitamins and minerals from our normal diets (which unfortunately are not usually that great) is made so much easier. And who wouldn’t be excited to take a break from such hard work!

And just to give you a quick idea of what goji berries contain; they have over 500 times more Vitamin C than oranges and far more beta-carotene than carrots. Added to this, they contain 18 amino acids, essential fatty acids, Vitamins B1, B2, B6 and E, a high concentration of anti-oxidants, anti-carcinogenic and anti-aging compounds and about 21 trace minerals! A true superfood!

However, rather than write forever about how great Goji’s are (besides, a quick google search will supply you with mountains of information) I’d like to share some practical ways in which you can include them in your daily diet as well as those of your friends and family.

Definitely one of the best things about Goji berries is that they are so versatile. If you haven’t tried them the taste is a little hard to describe… It's not quite as sweet as a raisin and not as tart as a dried cranberry, but most people really enjoy them and I personally find them deliciously addictive! So because of their not-too-sweet-not-too-sour taste goji’s can be used in anything from smoothies and cereals, muffins and desserts to soups, sauces, chutneys and stews!

Below are a few of my favourite goji recipes and a couple of creative ideas that you can experiment with, as gojis start to become part of your daily diet.

Goji Juice
Blend equal parts Goji berries and water until smooth then either drink as it is or strain through a nutmilk bag (available at Lifestyle Health Ballito)
You can also turn this into a delicious smoothie by throwing in a banana together with your favourite fruit, yogurt, nuts, and/or green food powder.

Goji Grant’s Rooibos Tea
Ingredients
1-2 teaspoons of Goji berries
1 Rooibos tea bag
Simply brew a black cup of Rooibos tea together with the Goji berries, sit back and enjoy!

Oma’s Super Goji Chutney (taken from www.somama.co.za)
Ingredients
25 or more jam tomatoes
400g onions
400g green apples (granny smith)
250g SOMAMA goji berries
3 cups vinegar
900g sugar or xylitol
1Tbs salt
1Tbs mixed spice
1 tsp cayenne pepper
10 green chillies (can add more if you like a bit of a kick!)
Soak the goji berries overnight in water. Drain. Cut up (or preferably chop in magi mix) all other ingredients and boil together with the goji berries for +/- 2 hours until thick. Stir constantly to prevent burning. Bottle and refrigerate.

MAMA Coral’s Happy Salsa (taken from www.somama.co.za)
Ingredients
1 large chopped tomato
1 chopped red onion
Bunch of finely chopped coriander
1/4 cup lime juice
1/2 cup SOMAMA Gojis
Chopped chilli (optional)
Mix all ingredients together and leave for at least 4 hours before using.

More great Goji Ideas!
• Add Goji berries to your normal blueberry muffin recipe.
• Add some Goji to your morning muesli, oatmeal or cereal.
• Make up a carrot soup (preferably raw) with oranges, turmeric and ginger and throw in a handful of Gojis.
• Gojis are surprisingly delicious in a lamb stew or red curry!
• If you have kids and they absolutely refuse to eat anything healthy, try hiding some Goji berries in their ice-cream and you will still be providing them with huge nutritional benefits.
• Add a handful of Goji berries to your trail mix. Mix them with raw nuts, cacao nibs and other dried fruits like raisins or mango for a quick and healthy snack.
• For a real treat and double antioxidant kick, try some dark chocolate coated Goji berries: Probably the yummiest way to enjoy this amazing superfood!

The possibilities really are endless! Have fun, experiment and make up your own Goji recipes. Share them with your friends and family, and share them with me; just email steph@lifestylehealth.co.za, I’d love to hear from you. And if you have kids, get them involved and teach them to get excited about healthy foods and happy berries! And most importantly remember that just a handful will keep you smiling all day.

Often not a popular topic of conversation, constipation is something that most of us know and have experienced at some point in our lives! It can be brought on by travel, stress, dehydration, pregnancy, hormonal and/or even seasonal changes. While a once-off occurrence is relatively normal, prolonged or even permanent constipation is something that urgently needs to be addressed.

Regular bowel movements are vital to our health. When digested food and waste products are not properly eliminated, toxins accumulate in the colon and are then recirculated into your bloodstream. Studies have shown that the toxic build up from chronic constipation can increase the risk of developing colon cancer. Also, the high pressure from constant straining can lead to hemorrhoids, diverticulitis and even rectal prolapse (when part of the inside of the rectum is pushed outwards and protrudes through the anus)

Fortunately however, constipation is usually easily remedied with a few simple diet and lifestyle changes together with certain key supplements.

What's Normal?
Most health practitioners agree that it important to have at least one bowel movement a day. Proper elimination, as we’ve discussed, is an important mechanism for removing toxins from the body. Each individual, however, is different. For one person three bowel movements a day may be normal, while another might have three bowel movements a week and still not be constipated. If your bowel movements fit somewhere in this range, then you're on a normal schedule.

Constipation
Since bowel movements vary so much from person to person, constipation applies not so much to the infrequency of bowel movements, as to the fact that they consist of hard, dry stools that require much straining and/or are painful to pass. Abdominal swelling or a bloated sensation is often an associated symptom as well as a continued sensation of fullness after a bowel movement.

Normal bowel movements should be soft and easy to pass. They shouldn't be dry, hard, or painful.

Relieving Constipation Naturally

Diet and Lifestyle

1. Eat plenty of fiber-rich foods such as fresh fruits, raw green leafy vegetables, legumes and wholegrains.
2. Include plenty of insoluble fibre to increase the bulk of stools. Good sources are seeds (especially ground flaxseeds), oatbran, apple pectin, psyllium husk, and the skins of many fruits and vegetables.
3. When increasing the fibre content of your diet be sure to drink plenty of water! This is so important as dehydration is one of the leading causes of constipation. Drink at least 8 glasses of water throughout the day, even if you are not thirsty. Add sliced lemon, cucumber and mint if you can’t handle the taste of plain water.
4. Eat prunes or figs. These are the best natural laxatives!
5. Eat smaller portions and eat regularly (3 main meals and 2 snacks). Large, heavy meals once or twice a day place a huge strain on your digestive system and can aggravate or cause constipation.
6. A cup of hot liquid first thing in the morning may stimulate the colon and induce a bowel movement. Try hot water or herbal tea with freshly squeezed lemon juice and raw honey to sweeten (use xylitol, eyrithritol or stevia if you are conscious of your blood sugar levels).
7. Avoid alcohol and caffeinated beverages. These increase fluid loss and worsen constipation.
8. Avoid dairy, soft drinks, meat, white flour, highly processed foods (cakes, pastries and pies), table salt and sugar as these foods are difficult to digest and have little or no fiber!
9. Exercise! A twenty to thirty minute walk can often relieve constipation. Physical activity boosts metabolism and speeds the movement of waste through the intestines.
10. Try reduce your stress levels (hard I know). But taking time out to relax and breathe properly is so important for our physical, emotional and mental well being.
11. Move your bowels whenever you feel the urge to do so. Never repress the urge to defecate. The body can ‘forget’ when it needs to eliminate.

Supplements
1. High-quality probiotic. Probiotics are extremely important for the proper digestion and absorption of your food. If food is digested more efficiently and more effectively, constipation is often reduced as a result.
2. Digestive enzymes. Taken with meals to aid digestion. Digestive enzymes break down food into smaller molecules called micronutrients. These are then either absorbed and utilised by the body or discarded in the faecal matter.
3. Magnesium. A deficiency of this mineral can lead to constipation. Magnesium promotes proper muscle contraction and relaxation.
4. Vitamin C with Bioflavonoids. Vitamin C serves as a gentle laxative. In fact, as doses of vitamin C are slowly increased through out the day, almost everyone will eventually develop loose stools. Vitamin C is both cleansing and healing. Remember to use a buffered form as large doses of Vitamin C can be quite acidic.
5. Garlic. Either eat a couple of cloves a day or take 2 to 4 garlic capsules (some garlic capsules have had the garlic odour removed). Garlic destroys harmful bacteria in the colon while encouraging the growth of our good bacteria (probiotics). It also stimulates peristalsis and promotes the secretion of digestive enzymes.
6. Omega 3 fatty acids from Fish oil (marine algae is a good vegetarian/vegan option) – Omega 3 restores proper fatty acid balance to our cellular membranes which in turn results in the healthy functioning of our entire digestive tract. They have an anti-inflammatory effect on the colon (excellent for those with IBS), are a natural laxative and also assist the movement of the stools through the intestines.

Herbal
1. Aloe Vera Juice - has a cleansing and healing effect on the digestive tract and aids in formation of soft stools. Drink ½ cup morning and night. Aloe Vera can be mixed with herbal teas such as peppermint or fennel, both of which improve digestion and reduce bloating and flatulence.
2. Ginger – stimulates the digestive system and eases passage of foods through the intestines. Ginger can be taken in capsule form, grated into food or even drunk as a tea with a bit of honey and lemon.
3. Yerba Maté Tea – 2 to 3 cups a day on an empty stomach. Maté softens the faecal mass, as well as stimulating normal peristalsis and encouraging elimination.

It is wonderful to treat a problem such as constipation using natural remedies. However, unlike laxatives, these small changes work with our natural body rhythms and thus may take a few days to take effect. Patience and perseverance are key. The results are definitely worth waiting for though, as one often experiences a clearer skin, increased energy, a happier and brighter mood and sometimes even a healthy reduction in body composition!

Please consult your local homeopath, clinical nutritionist or health shop owner for the recommended daily dosages of supplements.


Steph Martin is a wellness and nutrition fundi who practises what she preaches. She advises out of Lifestyle Health in Ballito(beautiful town on the North Coast of KZN, South Africa)

How do you decide on a restaurant? Is it based on the food, the décor, the ambience, the cost of eating there or is it based on other factors?

What about the impact on the environment? How much is nature whining from your dining? For me this is more of a subconscious decision than something I take into serious consideration, but I am hoping to change that.

So how exactly do we do this?

There are so many factors that affect the eco-friendliness of a restaurant. An NPO in the US called The Green Restaurant Association has done the work for us in establishing certification standards for restaurants. From their certification standards we can determine how green your local restaurant is.

Adapted from their site these are some questions you can ask

• What systems do you have in place to reduce water usage? And to reuse it?
• What do you do to reduce waste? Do you compost your organic waste?
• Do you recycle?
• Do you use local, organic and fair-trade produce?
• Did you source your furnishings locally and what are they made of?
• Do you supply serviettes or reusable napkins?
• Do you wash with bio-based products?
• What do you do to conserve energy? Do you use any sustainable energy sources?
• What do you do to reduce your pollution?
• Do you encourage/subsidize people to use more eco-friendly options?

By asking a few of these types of questions you can ascertain whether the manager/owner is concerned about the impact his restaurant is having on the environment and their customers. Your discussion will at least increase their awareness.

Restaurants can be high waste, pollution-producers and energy-users. The way they lead in terms of how they cook, the products they buy, the way they decorate has a huge effect on their clientele and their local environments.

Business is not just about making money it is about giving back to the community and saving the environment. Support the restaurants that do this and reduce nature’s whining from your dining.

If you have any questions please be sure to drop me an email via www.SOMAMA.co.za website or leave a comment below.
For more information and for places to eat green visit

RSA (not as elaborate as international databases but a good start)
Urban Sprout
Live Eco

US
The Green Restaurant Association

UK
Chic Vegetarian Cuisine
Times Online
Sugar Vine (London specific)