Dyslipidaemia, Cholesterol and Triglycerides 

Dyslipidaemia is the term used to describe unhealthy fat (lipid) levels in the blood. Whilst often this condition is oversimplified to being just “high cholesterol”, there are actually two types of fats this involves – cholesterol and triglycerides. 

What is Cholesterol and how does it affect my health?

Cholesterol is a type of fat that is vitally important for health. Most of our cholesterol is made by our bodies, primarily in the liver but also in cells throughout the body. Cholesterol is the precursor for vitamin D and for hormones such as oestrogen, testosterone, and cortisol. It is also needed for healthy cell walls and helps the body to digest and absorb important nutrients such as fat-soluble vitamins A, D, E, and K. Cholesterol is also an important molecule used in the healing process. The liver will produce extra cholesterol to be sent to sites requiring healing, and we will naturally have higher cholesterol levels when we are sick, after surgery, or even during periods of high stress. 

So, if cholesterol does so much good in the body, why does it have such a bad rap? The answer lies in the misnomer that is “good” vs. “bad” cholesterol. This type of oversimplified language has led many people to believe that it is cholesterol itself that causes health problems, but this is not the case. It is actually the transporter molecules that the body makes to move cholesterol around the body which can cause health issues. 

Because the physical structure of cholesterol means it does not circulate in blood easily on its own, the body creates small carrier molecules called “lipoproteins”, which transport cholesterol around the body to be used by cells. There are 5 types of these transporters, but the main two are HDL and LDL. 

HDL (high density lipoproteins): the “good” cholesterol transporter. This transporter carries cholesterol away from cells and back to the liver, where it can be metabolised and excreted. HDLs also “mop up” damaged LDLs. Higher levels of HDL are generally good. 

LDL (low density lipoproteins): the “bad” cholesterol transporter. This transporter carries cholesterol from the liver out to the cells throughout the body to be used. 

LDLs are much more easily damaged by oxidative stress. Too many LDLs, particularly when exposed to inflammation or low antioxidant levels, can lead to LDLs becoming damaged via oxidation. It is these oxidised LDLs which cause tissue damage and health issues. The oxidised LDLs are “sticky” and can attach to artery walls, leading to narrowing of arteries. So, when we discuss “high cholesterol”, what we are really saying is that a person has an imbalance in their cholesterol transporters – low levels of HDL and high levels of LDL. 

Causes of High Cholesterol 

Naturopathy always looks to address the underlying causes and drivers of illness, so it’s important to understand what may be causing your cholesterol issues. Causes of high cholesterol include:

Inflammation: This is a common one and in fact, high cholesterol levels may be the body’s way of telling us that there is inflammation happening that needs to be addressed. Inflammation leads to higher levels of LDL and lower levels of HDL, meaning more cholesterol is transported to the tissues and less is transported back to the liver for metabolising and excretion. The excess LDLs then become damaged, leading to even more inflammation. Oxidative stress: this can be caused by low antioxidant intake, inflammation, trans fats, excess saturated fats and sugar, smoking, and insulin resistance. 

Diet: dietary intake of cholesterol through animal products (meat, dairy and eggs), has only a minimal effect on our cholesterol levels (remember that much of the cholesterol in the body is made by the liver). Instead, it is low vegetable and fruit intake, and high intake of inflammatory foods such as sugar, trans fats, and saturated fats, which can contribute to high LDL cholesterol levels. Stress: chronic stress is bad for our health in so many ways. Stressed people and people with type A personalities can be especially susceptible to high LDL cholesterol and even heart disease. Stress drives up our cortisol levels which worsens insulin function and signals to our body to store extra body fat, further worsening cholesterol levels. The body also sees lack of sleep as stress. 

Insulin resistance and high blood sugars: high blood sugar causes many biochemical changes in the body and can lead to abnormal cholesterol levels – low HDL and high LDL levels. Sugar compounds can also exacerbate cholesterol issues by attaching to LDL molecules and making them more likely to cling onto artery walls. 

Hypothyroid: thyroid hormones are needed in order to both make cholesterol and remove it from the body. If your thyroid is not working optimally, it can greatly affect your cholesterol levels.

What are Triglycerides and How Do They Affect my Health? 

Triglycerides are a common type of fat made up of chains of fat linked by glycerol (a type of sugar-alcohol) and are the most common form of body fat. Triglycerides are found in foods and are also formed in the liver as a way for our bodies to store unused calories. Glucose and fats are bonded together to form triglycerides, which make a convenient package of the two energy sources ready to be stored for future use. These triglycerides are then stored in fat cells throughout the body and can be released by the body during periods when calorie intake doesn’t meet the body’s requirements. 

As with cholesterol, triglycerides cannot travel freely through the bloodstream – they require a transporter to move them from the liver to other body cells. There are two main transporters that carry triglycerides: 

Chylomicrons: These are very large transporters. They are the largest type of lipoprotein and typically carry triglycerides, phospholipids, proteins, as well as some cholesterol from the intestines throughout the body. 

VLDL lipoproteins: These are a very small transporter, similar in structure to HDL and LDL, which carry triglycerides primarily from the liver to the body tissues. As with LDL, they can be considered a “bad” type of cholesterol/ transporter, or a sign that your lipid levels are in the unhealthy range. Unlike with HDL and LDL, there is no way to directly measure your VLDL levels – triglyceride levels are measured instead.

When we say, “high triglycerides”, what is really meant is that the levels of triglycerides in your blood are high (as opposed to how many triglycerides are being stored in fat cells). It is these “free”, un-stored triglycerides in the bloodstream that can cause issues for cardiovascular health. Triglycerides, particularly within VLDL, can attach to artery walls to cause blockages, contributing to atherosclerosis and increased risk of stroke, cardiovascular disease and heart attack. 

Causes of High Triglycerides 

• Eating excess calories: Eating more calories than your body requires means your body will produce more triglycerides, as the body needs to store the excess calories for future use. Consuming calorie dense foods like refined carbohydrates, sugars, and foods high in saturated fats are especially easy for the body to use to form triglycerides. High GI carbohydrates also release more glucose into the blood which hinders the absorption of triglycerides out of the bloodstream. 
• Hypothyroid: The thyroid regulates much of our metabolism, including the production of 
• triglycerides for calorie storage and their release for use as energy. Low thyroid function means slower metabolic processes and a higher retention of triglycerides in the body. 
• Alcohol: When alcohol is metabolised in the liver, it is converted into fat, which can then be used to form triglycerides. 
• High blood sugar: prediabetes and diabetes can lead to high triglycerides levels, as high levels of glucose in the blood makes it more difficult for the body to absorb fat from the bloodstream and prompts the liver to produce more triglycerides. 
• Prescription drugs: certain medications, including the oral contraceptive pill, beta blockers, hormone replacement therapy, steroids, and even some diuretics can cause high triglyceride levels.

Naturopathic Treatment

In your consultation, Tanya works closely with you to understand the main drivers for your cholesterol imbalance, what dietary and lifestyle changes would be beneficial and prescribe herbs or supplements once she has an understanding of your unique health situation. Please contact me for a complimentary fact finding call or book an initial naturopathic consultation here.

The post High Cholesterol: a naturopaths guide to support you appeared first on Performance in Health.

For this reason, I am constantly on the hunt for recipes that are not only simple for my time poor clients to prepare but nutritionally superior and this delicious eggplant dish certainly packs a punch.  With preparation time between 10-15 minutes (and less once you get acquainted with this recipe) and cooking time of 30 minutes or so, it can be an easy addition to your weekly menu at home.

I mostly use this eggplant recipe as a tasty side dish where I then add my preferred protein.  Just this morning, my husband and I had this for breakfast with an organic boiled egg on the side – a much better food choice than high carbohydrate cereals or the plethora of nutritionally poor breakfast choices I often see.

I often have it as a side dish for dinner with asparagus or another form of green vegetable and a good source of protein such as chickpeas or marinated tempeh if you are vegan (see recipe here where I have added it to a power salad) or baked fish or chicken.

I use a spice called Za’atar which is often used in mediterranean and middle eastern cooking and has been popular since medieval times.  There are some different spices that can be used however most blends contain some beautiful herbs such as wild thyme, oregano, sumac, and sesame seeds.

And then there is the pomegranate, which I love incorporating into dietary strategies for my clients due to its polyphenol attributes and its role as an antioxidant, combined with antimicrobial, anti-hypertensive (lowers blood pressure) and anti-inflammatory properties. 

My love of Tahini as a superfood spans many years.  Made from Sesame seeds which contain high amounts of monounsaturated fats, a range of antioxidants, magnesium, zinc, calcium and protein to name a few – this humble and versatile seed delivers an enormous amount of health benefits and is wonderful in managing high cholesterol.  Whilst you can make your own, I normally buy from a grocer such as Harris farm or health food store.

Now let’s not forget the main event of this recipe – the almighty eggplant or aubergine as it is commonly known.  Eggplants are not only high in fibre and low in calories, but they contain numerous vitamins and minerals plus phytonutrients such as flavonoids and phenolic compounds which add significant health benefits to any diet.

I buy the Za’atar spice from most supermarkets and buy whole pomegranates from quality grocers.

Some of the powerhouse nutrients that are rich in a Mediterranean diet and also rich in this recipe include:

Unsaturated fatty acids, mostly through olive oil.

Antioxidants, through vegetables, fruit, fresh herbs, and spices

Fibre, through whole grains, legumes, vegetables, and fruits

Polyphenols, flavonoids, and other anti-inflammatory compounds found in fruits, vegetables, legumes, nuts, seeds, and olive oil.

There is also one very simple reason that this eggplant dish makes a regular appearance on my home menu- it is really tasty and healthy and can really hit the spot for flavour.

I love it for a quick Friday night meal instead of takeaway especially when I am keen to keep meals as healthy as possible.

I hope you enjoy as much as I do.  This makes 4 servings.

Ingredients

• 2 large eggplants, sliced lengthwise, approx. 1 cm wide.
• Sea Salt
• 6 tablespoons of extra virgin olive oil; half for baking eggplant and half for the tahini dressing
• 2-3 tablespoons Za’atar spice
• ⅓ cup of fresh pomegranate arils
• Italian parsley, to garnish
• 1 spring onion finely sliced.
• ⅓ cup of Tahini
• Half a small lemon, juiced.
• Pepper to taste

Instructions

Arrange your sliced eggplant in a container or large plate and season both sides with salt so they are well covered and place in the fridge for an hour.  This process takes some of the bitterness out.  If you don’t mind the bitterness and have no time, you can skip this step.

As your eggplant is being prepared, place your tahini, half the olive oil, lemon juice, black pepper and spring onion in a bowl and mix thoroughly. Set aside.

Pre heat your oven to 200 degrees Celsius.

When your eggplant is ready and your oven is heating up, wash the salt off of your eggplant slices completely and remove excess liquid with paper towels until very dry.

Place baking paper on a large baking tray and brush lightly with olive oil.  Add your eggplant slices and brush the remaining olive oil on the top. Now sprinkle with your za’atar seasoning and bake for 15 minutes each side.  Check as some ovens differ from others so your cooking time may need to be adjusted so that your eggplant doesn’t burn.

When your eggplant is ready, place slices on plates or bowls and spoon your tahini sauce over the top.  Now add your pomegranate evenly and season with fresh parsley. 

Now add your preferred protein on the side and enjoy! 

The post Roasted Eggplant with Tahini & Pomegranate appeared first on Performance in Health.

Calm energy, mental focus, managing sugar cravings and a healthy mood require nutrients throughout the day and one of the most important macro nutrients is protein.  Adding protein to a meal significantly affects the glycemic index of foods and can have a very positive impact on your blood glucose response.

Proteins are made up of the ‘building blocks’ of our bodies – amino acids. Without amino acids you cannot build and repair muscles and bones or make hormones and important enzymes.  Eating foods that are rich in protein also enables you to make key neurotransmitters which are needed for healthy mood and deficiencies can be linked to depression and anxiety.

Filling your week with nutritious meals can sometimes be really challenging when you are busy and time poor and whilst there are some conditions where I reduce the quantity of eggs in a week such as genetic high cholesterol, endometriosis or people with certain food intolerances, I find that eggs for breakfast are a great, healthy and easy to make option.

A tasty omelette can tick many boxes. 

So why do I prefer organic eggs?

Organic eggs are from organic farms where owners must abide by protocols about what chickens eat and chickens must be fed pure, chemical free feeds meaning no animal by products such as ground bones.  To be officially recognized as an organic farm, these rules are very strict.

So let me reiterate that Australian Certified Organic means free from chemical pesticides, growth promoting compounds, herbicide, and antibiotics.

As a naturopath, supporting my clients to avoid foods full of these things is paramount so please eat organic eggs.

Eggs are a wonderful source of Protein

Eggs are a ‘complete protein’.  This means that they contain all the essential amino acids needed for a healthy body to function optimally.

Healthy Fat

Eggs are an excellent source of omega 3 fatty acids with more saturated than unsaturated fat. 

Rich source of Vitamins and Minerals

Eggs are a powerhouse of vitamins and minerals including selenium, folate, Vitamin B5, B12, Vitamin A, Vitamin E, Vitamin D, zinc, iodine, calcium and more.

Antioxidants

Eggs contain lutein and zeaxanthin which are powerful antioxidants for disease prevention and eye health.

Making your omelette – so many options!

Omelettes are a fabulous way to get vegetables into your diet and the choices are endless.

For one person, 2 eggs whisked can be easily added to a range of recipe concoctions.

Here are a few of my favourites:

Spinach and garlic mushroom (50 grams of sliced button mushrooms, 1 garlic clove, ½ cup baby spinach leaves, 30 grams of sheep feta)

Mushroom, cherry tomato and garlic (50 grams of mushrooms, 4 cherry tomatoes sliced, 1 garlic clove)

Mediterranean (1/2 red onion thinly sliced, 4 basil leaves shredded,  ¼ zucchini, 3 cherry tomatoes and 25 grams of sheep feta crumbled)

Basically, you can really add a variety of fillings to make a yummy omelette.  Sometimes I just use left over vegetables and then fry up in a little cold pressed olive oil and add my 2 whisked eggs.  The other day I used left over roast cauliflower, cubes of roast pumpkin, added some red onion and a little bit of feta and it was delicious.

Now, let’s get cooking shall we with one of my favourite combinations to feed one person.

Ingredients:

• Olive oil, 2 teaspoons
• 50 grams of button mushrooms, sliced
• 1 garlic clove, finely chopped
• ½ cup baby spinach leaves
• 2 eggs, lightly beaten
• 30 grams sheep fetta, crumbled or broken up
• Pepper to taste

Instructions:

Whisk your eggs.

Heat the olive oil in a frying pan and add your garlic and cook until it softens.

Add your mushrooms and spinach and mix; lay evenly over fry pan.

Add your whisked eggs and then add your crumbled feta over the omelette.

Cook without stirring for a few minutes then fold in half and cook for a further 30 seconds or so.

Season with pepper.

I often have this on its own as my breakfast meal without toast or I add a side serve of green leaves, avocado and olives.

You may also enjoy on one piece of healthy toast.

You could also cook and take to work and have it cold for lunch!

The post Nutritious Spinach & Garlic Mushroom Breakfast Omelette appeared first on Performance in Health.

Urinary tract Infections are to be taken very seriously as if not treated, a kidney infection can quickly manifest which are life threatening and for this reason being on the look out for nausea, fever and pain is critical.

Many of the women that I provide naturopathic treatment for chronic & recuring UTI are often at the end of their tether.  Many are in a cycle of antibiotics, UTI, antibiotics, UTI and the journey goes on, and on and on.  Many have unresolved gut and vaginal symptoms also.  Many can’t have intercourse without fear of a flare or reinfection.

UTI’s range from uncomplicated to complicated where issues arise from some kind of dysfunction of the bladder or from health conditions that are neurological or diabetes, as an example.

The Urinary Microbiome (Urobiome)

Yes, that is correct.  Just like the gut and the vagina – the urinary tract also has a colony of healthy bacteria.  Whilst traditionally it was thought that the urinary tract was sterile, this has been turned on its head and recent science confirms that bacteria do play an important role.  Whilst it is less diverse with less numbers than let’s say the gut or the vagina, certain bacteria are thought to play a protective role such as Lactobacillus crispatus.

It appears that some species overlap between the gut, vagina and urinary tract. This is the reason some cases require advanced testing where I investigates the vaginal microbiome combined with urinary tract microbiome and assess gut symptoms as species from faeces around the anus act as a reservoir for UTI infection. A shift in the urinary tract microbiome plays a huge role in my naturopathic treatment plan and understanding which pathogens are at play, where they come from, and which bacteria are missing are all important to know. 

Often problematic species in the urinary tract may come from the vagina which is why strategies for partners and around sexual intercourse are important for prevention as problematic microbes can be relocated from one area to another.  Women with Bacterial Vaginosis for example have an increased risk for UTI.

What is also known is that there are some species that may cause problems that are not monitored for in conventional testing.  Negative urine cultures are something I see often even though symptoms clearly exist.  Often a diagnosis of Overactive Bladder or Interstitial Cystitis is given in these cases.  Simply put, new theories suggest that many UTI cases are caused not only by species that are not yet identified but by biofilm-like communities.  What are these communities I hear you ask?  They are a community of species that stick to the bladder cells and then can invade inside the cell where they form colonies.  In a way, they can hide, be undetected and avoid antibiotic treatment as they are protected by the bladder wall.

We have all heard of EColi which is a gram-negative bacterium and it is certainly a main culprit in many cases.  Some of the less common UTI culprits include both gram negative and positive species and it is important to rule out these species via advanced vaginal & bladder testing as they may not yet be detected on routine culture testing. 

Some of the risks

This is where a comprehensive naturopathic investigation is required as there can be many factors at play or a “perfect storm” that may include extensive antibiotic use & antibiotic resistance, the gut microbiome, vaginal dysbiosis as mentioned above, food sensitivities, immune dysfunction and hormonal factors such as in prime fertile years, post-menopausal and when on the oral contraceptive pill.  Sexual intercourse is a huge risk factor, and this is due to a number of triggers.

Naturopathic treatment

A comprehensive and methodical approach needs to be taken with both chronic Urinary tract and vaginal conditions.  Of course, symptom relief is key, and this is often in the form of oral and intra vaginal options, specific probiotics, prebiotics, and herbs depending on species identified and history of the condition.  Often antiseptic and soothing herbal teas are prescribed in combination with advanced testing so as long-term strategies can be put into place, one step at a time.

Restoring healthy bacteria, reducing inflammation, restoring the integrity of the urinary tract itself, restoring hormonal imbalance and nutrient deficiencies are all important.  Supporting strategies for partners also plays an important role in some cases.

Education is a huge component of naturopathic medicine, and this is always provided on a case-by-case basis.

If you have been challenged with chronic Urinary tract Infections or symptoms and would like to investigate more from a naturopathic treatment process, please contact me for a complimentary fact finding call or book an initial naturopathic consultation here.

The post Supporting Females with Chronic Urinary Tract Infections (UTIs) appeared first on Performance in Health.

And whilst nutrition and healthy food choices are always my main priority, a close second is preparing recipes that are easy to prepare for the many time-poor, life fatigued individuals, couples and families that I work with as a naturopath.

This dish ticks all the boxes in that way.  A reminder to all time poor people – always cook double amounts of any dish or have extra serves so that lunch the next day or another dinner is already prepared.  Life is way too busy to waste time in the kitchen, if you can strategically manage things a little better for your quality of life and your health.  This dish as with most of my meals, is easy to freeze.

This Asian Tofu and chicken mince dish is a simple and heathy dinner option that is low in starchy carbohydrates, high in antioxidants and protein.

For this recipe I use organic chicken mince and semi fried tofu so I simply chop and add or you can add firm tofu.

With most recipes, you can substitute ingredients for what you have in your fridge.  I use grated carrot, mushrooms, zucchini, spring onions, red capsicum and asparagus for this recipe as that is what I had in the fridge.  Chinese cabbage is a great addition and so is broccoli, cauliflower, and corn.  Basically, the sauce ingredients which combines garlic, ginger, coriander, and chilli can be added to just about anything.  I use it for one of my San choy bow recipes also.   

The other night my husband and I finished work very late and I added the garlic and ginger pulp that I buy from my organic grocer that is in glass jars so that time was saved yet a healthy meal was consumed.  Obviously I prefer fresh herbs however there are times when corners must be cut in a busy life.

I always add a load of organic vegetables though so that they are a mighty contributor to the meal and for kids, it is a fabulous way to hide vegetables from picky taste buds.

I am a big fan of organic chicken mince due to the way the chickens are treated and fed and the lack of detrimental health impacts of commercial meat and where possible I try to use more natural ingredients. 

Now let’s talk about sweet potato noodles.  They are very thin glass like noodles that I buy from the Asian section of coles or most supermarkets.  Dangmyeon, “glass noodles” which are made in Korea have a really nice chewy texty.  I add them to soups, stir fries and more.  I like them because they take 8 minutes, and they are really light.  in Korean, are made from sweet potatoes. When cooked they become translucent with a chewy texture. Perfect for stir-fry and soup. Japchae literally translates to “mixed & stirred” and there’s not much more than that.   I buy the Obap brand.

I hope you enjoy this tasty recipe for the time poor yet health conscious amongst you.

This recipe serves 2 with left overs for lunch the next day.

Ingredients

• 1 kilo of organic chicken mince
• 1 220-250g of semi fried or firm tofu, cut in cubes
• 1 large carrot or 2 small, grated
• 2 medium zucchini’s finely diced
• 1 large red capsicum, finely diced
• 8 spring onions, finely chopped
• 2 cups of finely chopped button mushrooms
• 1 bunch of asparagus, chopped
• 6 cloves of garlic, finely diced or crushed or 2 tsps of garlic pulp
• 2 large green chillies, finely sliced or 1 tsp of chilli pulp
• 2 thumb sized pieces of ginger, finely sliced or grated or ¾ tsp of ginger pulp
• 1 large tablespoon of coconut oil
• 2 tablespoons of sesame oil
• 4 tablespoons of fish sauce
• ¼ cup coconut aminos, tamari or gluten free sauce
• 1 tablespoon of maple syrup
• 2 heaped teaspoons of Chinese 5 spice
• Large handful of finely chopped fresh coriander
• 1 packet of Obap Sweet Potato glass noodles

Instructions

Boil large saucepan of water and add your sweet potatoes noodles; cook for 8 minutes, drain and set aside.

Heat your coconut oil in a large fry pan or wok on medium heat and add garlic, ginger, spring onions and chilli and cook until fragrant.

Now add your chicken mince and break up whilst cooking with a fork until the mince has lost any pink colour.

Add your vegetables, sesame oil and stir through until vegetable mix has reduced and is more tender.

Now add coconut aminos/gluten free soy sauce, fish sauce, maple syrup and Chinese 5 spice and stir until sauce has evaporated a little.

Add tofu and stir through gently.

Add fresh coriander for the final minute and stir through.

Add sweet potato noodles and stir through well.

Serve in bowls and devour.

Enjoy!!!

The post Asian Tofu & Chicken Mince Stir Fry with Sweet Potato Glass Noodles appeared first on Performance in Health.

I use sheep feta in my dishes as it is A2 protein which is less inflammatory however you can use whatever feta you enjoy.

Serves 4

Ingredients

Baked Salmon

• 4 salmon fillets, preferably wild-caught
• 2 tablespoons cold pressed extra virgin olive oil
• Freshly ground black pepper
• 1 lemon, cut into thin slices
• 4 sprigs of fresh dill
• ½ cup dry white wine

Asparagus, Pea, Feta & Pine Nut Salad

• 2 bunches of asparagus
• 2 tablespoons of pine nuts
• 1 tablespoon of finely chopped, fresh mint
• 2 tablespoons of cold pressed extra virgin olive oil
• ¾ cup of shelled peas
• 100 grams of feta (I use sheep or goat)
• Squeeze of a lemon
• 6 strawberries sliced
• Freshly ground pepper

Directions

Baked Salmon

Heat oven to 180 degrees C.

Place baking paper on bottom of baking dish and pour olive oil and spread.

Arrange your lemon slices and fresh dill on the bottom of your baking dish and then place the salmon fillets, skin-side down, onto the dish.

Slowly pour your wine into the baking dish, and then cover with the lid or aluminium foil.

Cooking time depends on the thickness of your salmon and how you like to eat your salmon.  I enjoy mine cooked through, so around 20 minutes.  Cut through the middle and check is the easiest way.

Take the baking dish our of the oven and let sit for a few minutes before servings with your asparagus salad.

Asparagus, Pea, Feta & Pine Nut Salad

Put water in steamer and bring to the boil for your peas.

Wash your asparagus under cold water.

The tough end of your asparagus will naturally snap off as you bend it so do this with all asparagus spears and discard the woody end bits.

Fill a large fry pan with boiling water, season with a little bit of sea salt and drop in your asparagus spears and cook for about 3 to 4 minutes or so.

Add peas to your steamer, cover, reduce to medium heat and cook for approximately 6 minutes, until tender.

Heat a small pan on medium heat and add pine nuts and move around pan until start to brown (a few minutes) and take off heat; set aside.

Prepare a bowel of iced water and once asparagus is ready, move into the iced water for approximately 1 minute to stop it cooking and to keep your asparagus crisp.  Remove asparagus into a bowl.

Add peas to your asparagus, pine nuts, mix through mint, feta, olive oil, good squeeze of lemon.

Serve salmon with your salad topped with strawberry slices for a delicious, healthy dinner.

The post Lemon & Dill Baked Salmon with Asparagus, Pea, Feta & Pine Nut Salad appeared first on Performance in Health.

Life is precious.  Life can change at any time with and without warning.  Health & happiness is an important life goal, often ignored. 

In listening to the stories of many people as they share their life and health journeys with me in our naturopathic consultations, it is clear that our bodies speak to us via signs, symptoms, mood and more.  Often the language of our bodies which speaks volumes to let us know that all is not ok – is ignored.  Often the messages from our bodies get louder and louder if we ignore them.  Exhaustion, anxiety, gut issues, skin issues, autoimmune flares, weight gain, sleep disturbances, low mood and the list goes on.

I often say to my clients that our bodies give us warning signs that ultimately, things are out of balance.  Sadly, I see individuals who have ignored these signs and waited mostly because of fear.  Fear of what might come from talking with their GP and going for specialist checks.  Skin cancer checks, mammograms, pelvic ultrasounds, pap smears, gut pain assessments via colonoscopies or endoscopies, bowel cancer stool tests, blood tests to understand cholesterol and blood glucose levels better.

Other times, there is no warning.  Often breast cancer or cervical cancer sufferers have no warning whatsoever and a heart attack is often the first symptom of cardiovascular issues.  For this reason, preventative testing is critical and then survival rates are greatly improved.

As a naturopath whilst I treat conditions naturally including working with oncology patients undergoing various conventional therapies, it is important that I know what I am treating so that treatment strategies can be strategic and worthwhile.

Obviously, a huge part of my role is in preventative health support through lifestyle, dietary strategies, herbs and more.  However early diagnosis of most diseases or high-risk test results picked up early means that there is a lot of room to make a valuable difference to disease progression and ultimately Health & happiness.

I often guide my clients to take the next step in testing when they are afraid or refer them to one of the wonderful mental health practitioners in my clinic so that fear of the unknown is supported wholistically and they can take empowering steps towards health, physically and emotionally.

Natural medicines are beautiful, and I have a passion for the plant kingdom that is tough to describe.  Making a difference to clients at every stage of their life journey is a responsibility that I take seriously.  This encompasses not only a high level of research in developing unique health treatment plans for my clients but a duty of care to ensure that proper testing is done to support long term health.

It is true that as a naturopath I use a variety of tests and laboratories for specialist testing myself however I also work closely with and refer my clients to GP’s and highlight the possible need for specialists & testing in my commitment to “Identifying and treating the cause” and “Prevention is the best cure”.

Your see, the practice of Naturopathic Medicine emerges from six underlying principles of healing based on the observation of the nature of health and disease, and they are as follows:

The Healing Power of Nature

Identify and Treat the Cause, not only the symptom

First, Do No Harm

Treat the Whole Person, not simply their disease.

Education  

Prevention is the Best “Cure” 

With this in mind, this blog is a reminder to us all that life really is precious.  I have had people close to me be diagnosed with various cancers including breast, prostate, and skin, unruptured aneurysms and more and early detection was a key reason for their healthy state today.  Putting in place powerful holistic heath and wellness goals then becomes a priority.

Many of my clients have confirmed with me that facing their fear around symptoms and doing what needs to be done to exclude or include health conditions is an enormously empowering experience and then they are able to happily focus on optimal health with some wonderful life wellbeing goals in place.

Are you at an age where your risk for disease is higher or do you have symptoms that need more attention?  I hope this blog provides you with some support and empowerment to take the next step for peace of mind as life truly is precious.

Please reach out for support either by a fact-finding call or initial naturopathic consultation via my website here or email me on tanya@performanceinhealth.com.au

The post Health and Happiness are Precious: prevention, early detection & life wellbeing goals matter appeared first on Performance in Health.

Well taking care of ourselves, or ‘self-care’, is super important. I too enjoy a bit of late-night TV vegetation and find I’m much more centred when I find time for yoga or meditation. However, as a Clinical Psychologist what I really wish people knew more about – especially when it comes to our mental health, burn out or stress – is the importance of self-compassion, and that it is actually quite different than self-care.

Self-compassion refers to the ability to be kind and caring to one’s self at times of suffering or failure. Since it was first introduced to the psychological literature in 2003 by Kristin Neff, research into the subject has grown exponentially. Today it seems clear that higher levels of self-compassion are associated with significantly lower levels of depression, anxiety, stress, self-criticism, perfection and a whole range of other mental health issues. Increasing self-compassion has also been shown to improve romantic and non-romantic relationships, leadership outcomes, confidence, parenting, care-giving, burn out and even physical health and recovery.

Given the somewhat overuse and similarity of the term ‘self-care’ with self-compassion you would be forgiven for confusing the two. However, there is actually a very big difference between them. Self-care refers to taking particular behaviours or actions that are regenerative and help us to relax and unwind. Self-compassion is much more complex and involves both thoughts, feelings and behaviours. It goes back to our childhood and involves things like ‘mindfulness’, ‘common humanity’ and is an emotional regulation skill set that reflects our schemas and mental maps.

Unfortunately, increasing our self-compassion is not that easy. It is actually very common and normal to have a resistance to being kind to ourselves. More adults than not today were raised in a ‘tough-love’ culture. We may have learnt that being compassionate to ourselves (or others) is soft, weak or self-indulgent. These are misconceptions that can be hard to break or even sneaky to notice when they creep in. Improving our self-compassion takes time and focus, but it can pay dividends for our well-being and mental health.

I discovered self-compassion through my own personal journey with well-being and conducted my first research study in self-compassion in 2013 as part of my psychology Honours thesis. Today I teach self-compassion to my clients through 1:1 psychological therapy alongside some of the main interventions such as Cognitive Behavioural Therapy, Schema Therapy and EMDR (Eye Movement Desensitisation and Reprocessing). Now I’m excited to bring this important concept to even more people through in person and online self-compassion workshops. For more information on the next workshop or 1:1 treatment check out my website at: www.thinkfulpsychology.com.

The post Self-Compassion – It’s just self-care right? – by Felicity Jefferson, Clinical Psychologist appeared first on Performance in Health.

Coming up with a title for this recipe was not as easy as I thought.  This is because we have many different trendy bowls out there don’t we  – from a Poke Bowl, Buddha Bowl and also a Nourish bowl.

Technically, a Poke Bowl which is pronounced poh-keh is a Hawaiian fisherman’s dish where a freshly caught fish such as salmon or tuna is served on a bed of rice, sesame oil, soy sauce, seaweed, and onions. Now it combines a range of ingredients on that bed of rice with edamame beans, lots of colourful vegetables and a nice dressing of sesame or similar.

Then there is the Buddha Bowl which from my research is kind of like a poke bowl but can include different grains, and the protein is a vegetable protein such as tofu or tempeh or legumes with loads of colourful vegetables, seeds, nuts and a yummy dressing.

I thought of calling this dish a Buddha Bowl however in my recipe the protein choice is optional as some people want vegan, some vegetarian and others want animal based and for this reason, I landed on calling this a Nourish Bowl.

Quite an adventure for the title right!!

From reading a whole lot of information on Nourish Bowls – the following was clear.  A Nourish Bowl is definitely a more versatile and easy-going bowl of healthy goodness compared to the Poke and Buddha versions.  Again, a grain is often chosen, lots of yummy salad options, any kind of protein and healthy fats with a delicious dressing.

So given we now know the meaning of a Nourish Bowl, here are some details around my version for you.

Quinoa: Most people I speak with have heard of quinoa, but rarely does it make it onto their plates, especially when cooking their own meals at home.

So, what is quinoa?  Quinoa is a wonderful substitute for grains, especially rice.  As opposed to being a grain however, it is a gluten-free, nutritious seed that is native to South America from a plant called Chenopodium. 

As a naturopath dietary protein is always an important KPI for my clients due to the important role it plays in many processes within the body.  With more and more people having vegan meals, I often see protein at insufficient levels.  Welcome quinoa. 

Quinoa packs a mighty fine punch when it comes to protein at 8 grams per cup compared to brown & white rice which only brings 4-5 grams per cup to the table.  Not only that, but quinoa is rare in that it is one of the very few plant sources that can claim the title of a “complete protein”. This means it contains all nine essential amino acids which establishes its role as a perfect choice for vegans, vegetarians, and those amongst us who have significantly reduced animal sources in our diets. 

Essential amino acids cannot be made by our bodies. Instead, the following 9 essential amino acids must come from our food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan & valine.

Another reason that I hold quinoa in such high regard is because it acts as a prebiotic and feeds good bacteria whilst also possessing three to four times more nutrients than brown rice.  Quinoa is high in manganese, magnesium, phosphorus, zinc, potassium, calcium and more plus it has a low glycaemic index (GI) meaning that it balances blood sugar levels, keeps you energized for longer and contributes to healthier cholesterol levels.

I do have a caveat on adding quinoa to recipes though.  Buy Australian grown as with the boom of Quinoa around the world, this has created some human rights issues and environmental issues in countries such as Bolivia where the fragile ecosystems of the region are in danger.  If you google Australian grown quinoa, you will find some fabulous brands grown in Tasmania and more.   This is the only quinoa I will buy and cook with.

Another caveat is that quinoa have lectins.  Lectins are a protein that attach to carbohydrates and defend plants in nature from harm.  They can cause digestive issues for some people as they resist being broken down in the gut.

To avoid this impact on digestion, soak, and rinse for several hours before cooking.

Protein: In this recipe, I use a range of proteins from tofu, marinated chicken, salmon sashimi or baked tempeh from my recipe here.
The choice is yours.

Salad & Vegetables:  For this recipe I use Chinese cabbage, cucumber, however, often use grated carrot, purple cabbage, asparagus however you can use whatever salad and vegetables you desire.  Baked cubes of sweet potato and butternut pumpkin are yummy and can be added as an ingredient when cooled.

Healthy fat: for me this is always the almighty superpower “avocado”.

So, let’s get preparing shall we!  This recipe serves 2 people however I will often double it and make extra for left-overs as we are a time poor family or use left over quinoa for my stuffed roast capsicum recipe here.

Ingredients

Spicy Peanut Sauce

• ½ cup crunchy peanut butter
• ½ cup tamari or gluten free soy sauce
• 6 tablespoons of rice wine vinegar
• 2 tablespoons of honey
• Squeeze juice of 1 lime
• 1 teaspoon chilli flakes

Nourish Bowls

• 200g semi fried organic tofu nuggets
• 1 cup quinoa, soaked and rinsed
• 2 cups of water
• ½ tsp of vegetable salt
• 1 small cucumber, thinly sliced
• 1 medium avocado, sliced
• 2 tablespoons of dry fried pine nuts
• 1 cup of Chinese cabbage, shredded
• 4 spring onions, finely chopped
• ½ cup of edamame beans (defrosted)
• Handful of snow pea sprouts
• 2 teaspoons of Japanese pickled ginger
• Pepper for taste

Directions

In a small bowl, mix the peanut butter, honey, tamari, lime juice, vinegar, and chilli flakes for your dressing.

After soaking quinoa, rinse and add 1 cup of quinoa to 2 cups of water and add vegetable salt and bring to the boil om medium high heat.

Once boiling, turn down to a simmer and cook for 15-20 minutes until the quinoa has absorbed all of the water.

Take quinoa off the heat, place lid on saucepan and let quinoa steam for 5 more minutes and then cool as this dish has cold quinoa served.

Prepare your two bowls or more if you are making left-overs.

Place quinoa in bowl and halve all toppings and add to bowl.

Pour peanut sauce over your beautiful bowl and I love to mix this through.

Enjoy!

The post Tanya’s Tasty Spring Nourish Bowl appeared first on Performance in Health.

Whether it be tiredness at the end of a busy day or whether a day of stress and anxiety steers you in the direction of just wanting to relax without chopping, peeling, frying and all that goes with it – one thing is for certain and that is that dinner is most often the meal that can suffer in healthiness and nutrients.  If it wasn’t for the fact that inflation has pushed uber eats and restaurant meals to a ridiculous cost, eating out would also be a more regular weekday occurrence.

The simple fact is that when I dig deeply into what my clients feel around what robs them of joy, preparing and making dinner after a long day is certainly right up there at the top of the list.

And this is also a dilemma in my family, and I am a naturopath!

Dinner in my home on a weekday simply must be easy and quick with several meals that are pre prepared.  This is for one reason – it has to be!  As I run a busy wellness clinic whilst also supporting clients from early to late on many days, I am rarely at home before 7pm from Monday to Friday.  My husband is home at a similar time from his workplace.

This may sound familiar or even if you are a full-time parent or carer or have a busy schedule working from home, dinner on a weekday can be challenging to navigate if you aspire to eating healthy & nutritious homemade meals. 

So, what is an achievable strategy to get dinner made that is healthy and enjoyable without stealing your joy?  Here are my weekday strategies:

Strategy 1:  for a month, plan 4 lots of Monday to Sunday meals and eat the same thing.  I have one takeaway dinner in there also.  Work out in advance what those dinners are.  It takes the stress out of things believe me.  Then allocate who is in charge of what meals if you live with others.  In my home as my husband works from home two days a week, those are his dinner nights.  I work from home one day a week and I prepare a dish that can also be frozen in a number of containers that I can bring out for dinner at a later day.  The other nights, we share the preparation and when we can on a Sunday afternoon, we cook another dish that can be frozen so we can bring it out on busy days.   What could your preparation strategy be?

Strategy 2: A couple of times a week, keep things really simple.  A mountain wrap or low carb wrap combining a quality protein such as these rissoles which can be frozen in batches or Thai chicken balls or stir-fried chicken, felafel, tempeh, mince or smoked salmon works well with humus or chilli sauce, avocado and a few handfuls of healthy salad.  This is easy, quick, and light which to be honest is really what dinner should be like when all we do is relax at that time if the day.  A small dinner is always something I recommend.

Strategy 3: Once a month on a Saturday or Sunday spend the whole day cooking and then freezing meals in dinner sized portions for the amount of people in the home that you are feeding.  Don’t take this job on your own – share it with your partner or children if you can! I like to cook a Bolognese sauce or a tofu or chickpea and vegetable curry, minestrone soup, Thai chicken balls or rissoles.  This way, you have meals to defrost and simply heat up when time is not on your side.

Strategy 4: Once or twice a week, make a stir-fry but chop up the vegetables and put in a sealed container on the prior Sunday so that all you need to do is throw the ingredients into the wok on arriving home with your good quality protein, herbs and spices.  I even finely slice up my garlic and ginger and put them in a snack bag so that everything and I mean everything is ready to go when I get home from work.

Strategy 5: On days at home, use the slow cooker.  If you type slow cooker in the search menu on my website, you will see a range of easy and tasty recipes for the time poor and you can freeze leftovers for another busy weeknight.

So, in line with these strategies to make your quality of life better and to ensure that you eat healthy dinners during the working week, this yummy Baked Quick & Easy Chicken & Vege Dinner Bake is here to support this mission.

Before I go on to the ingredients for this recipe, I need to remind you that it is important that you buy organic or free range, hormone & antibiotic free chicken meat.  When the meat is full of hormones, you digest those hormones, and this may impact your own hormone health.  Be wise in these choices.

Now, you can add whatever veges you like.  I often add cauliflower or carrot and my husband loves a potato or sweet potato so you can make your own version of this bake depending on what you enjoy.  This version is a low carbohydrate version.

Ingredients for 2 people

• 2 chicken breasts, halved
• 8 -10 brown small mushrooms, kept whole
• 2 zucchinis’, roughly chopped
• 1 onion, in quarters
• 1 large red capsicum, cut in big chunks
• 4 garlic cloves, left whole
• 1 cup of butternut pumpkin, large cubes
• A few handfuls of baby spinach leaves (for serving)
• 1 tablespoon of fresh rosemary
• Cold pressed extra virgin olive oil spray
• 1 tsp Italian herbs

Instructions

Preheat your oven to 190°C.

Line a large roasting tray with baking paper.

Spray olive oil on baking paper, covering it.

Combine your vegetables in a bowl and mix and spread the vegetable mix on the large, lined baking tray.

Now evenly distribute onto the tray and put chicken breasts in the middle.

Spray the top with olive oil spray and scatter rosemary and Italian herbs on top.

Bake for 40 minutes, turning halfway until chicken is cooked and the vegetables looked a little caramelized.

Take out of the oven and stir through baby spinach leaves, add pepper.

Serve on plates.

I often steam Brussel sprouts or fresh green beans to have on the side however this is your choice.

This serves 2-4 depending on hunger!  I always have leftovers for lunch the next day.

The post Quick & Easy Baked Chicken Breast & Veges appeared first on Performance in Health.