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The tropical fruit papaya, more commonly known as pawpaw is packed with minerals, vitamins and phyto-nutrients. Christopher Columbus had titled Papaya as “The Fruit of the Angels” because it is loved by all and is quite famous for its luscious taste and rich texture as well as health benefits

Here are three reasons to love papaya and include it in your diet.

1. Aids Digestion
Papaya’s contain soft and easy to digest flesh with a high amount of soluble fibre. That’s the type of fibre that helps to regulate normal bowel movements and prevent constipation. Papaya also contains a high concentration of papain a proteolytic enzyme that helps to digest and breakdown proteins.

2. Preserve Eyesight
Papaya contains a high concentration of Vitamin A (1094IU/100g) and flavonoids such as B-carotene, lutein, zeaxanthin and cryptoxanthin. These compounds are known for their antioxidant properties scavenging free radicals and playing a key roll in aging and various disease processes. In particular studies have shown that zeaxanthin can help to slow down and even prevent the development of Age-related macular degeneration.

3. Support Healthy Skin
With a high concentration of papain and Vitamin A papaya helps to remove dead skin cells and breakdown inactive proteins. Grind some fresh papaya to a fine paste and apply to your face for approximately 25 minutes to reduce blemishes and unwanted skin pimples. Eating the fresh fruit on a regular basis can also help with skin hydration due to its low sodium content helping you to achieve smooth, supple and soft skin.

References:

http://www.nutritionj.com/content/2/1/20

http://journals.cambridge.org/action/displayFulltext?type=1&fid=8479178&jid=BJN&volumeId=107&issueId=03&aid=8479176&bodyId=&membershipNumber=&societyETOCSession=

http://www.fasebj.org/cgi/content/meeting_abstract/27/1_MeetingAbstracts/638.17

What is BPA?

Bisphenol A (BPA) is one of the most commonly produced chemicals in the world. The chemical is produced as a by-product of polycarbonate plastic manufacturing and leaches into food and beverages during storage. BPA has been labeled an endocrine disrupting hormone meaning it mimics your body’s natural hormones and can trigger major changes in your body. BPA has been strongly linked to a number of health problems including:

• Hyperactivity
• Early puberty
• Birth defects
• Mammary gland stimulation
• Disrupted reproductive cycles
• Changes in gender-specific behaviour
• Increased prostate size
• Liver damage
• Heart Disease
• Diabetes
• Increased fat formation and risk of obesity

When eating or drinking out of plastic BPA is deposited into your body.

Top Tips To Reduce BPA Exposure:

1. Avoid Canned Foods and Drinks
   The plastic lining within the can contains BPA! Look for BPA free tins next time your at the grocery store. Foods that are highly acidic are more likely to leach BPA from the can lining so tomatoes are a big one to avoid.
2. Use Jars and Glass Containers for Food Storage
   Recycle jars and use glass containers to store your left overs and pantry items.  Limit your plastic wrapping and try to avoid it directly contacting your food.
3. Carry your own water bottle
   Avoid buying water in plastic bottles, get in the habit of carrying your own water bottle preferably stainless steel or glass.
4. Choose Glass or Cardboard Packaged Products
   Avoid buying products packaged in plastic to limit your exposure.
5. Never microwave your food in plastic
   If you choose to microwave your food use a glass container as heating the plastic will only enhance the the BPA leaching process.
6. Avoid Recycling No.7
   Plastic containers labeled with the recycling number 7 or the letter PC are most likely to contain BPA.
7. Moderation is Key!
   Plastic is everywhere in modern society and much of it is designed to go into your mouth. A realistic approach is to reduce plastic in as many areas as possible. The less  canned foods, plastic bottle beverages and plastic containers you use the less exposure you will have to BPA.

 Sources:

www.foodstandards.gov.au/consumer/chemicals/bpa/Pages/default.aspx

http://www.sciencedirect.com/science/article/pii/S0890623807002377

http://www.sciencedirect.com/science/article/pii/S0890623813003456

There are so many benefits of adding green smoothies to your daily intake:

• They are quick and easy to make and are jam packed with nutrients
• They are portable and great for on the go especially in an EcoJar!
• You can customise the sweetness to your own taste buds
• They fill you up esecially if you add extra fibre sources such as flax meal, psyllium or chia
• They alkalise your body helping with overall digestion
• They help with regular bowel movements

I am obsessed with this green smoothie at the moment is so tasty, refreshing and satisfying. Have it as an on the go breakfast by adding some raw protein or as a fulfilling snack between meals.

Choc Mint Green smoothie

Ingredients:

– 1 frozen banana
– 2 medjool dates
– 1 handful kale
– 1 handful fresh mint
– 1/2 cup ice cubes
– 8 almonds or cashews
– 1 cup liquid (almond milk, coconut water or just water)
– 1 heaped tsp supergreens
– 1 tsp chia seeds

Method:
Blend all ingredients together until well combined. Sprinkle with cacao nibs for the chocolate crunch.

Smoothie inspiration from The Sunflower Hotel

Not only does this recipe take about 10 minutes to make but it tastes amazing and can be decorated as a piece of art. Serve on its own or with fresh berries and coyo ice-cream or yoghurt

Base

• 1 cup LSA or almond meal
• ½ cup hazelnut meal
• ½ cup coconut crunch (can use desiccated)
• 6 dried dates
• 1 tsp vanilla powder
• 1 tsp cinnamon powder
• 2 tbsp coconut oil

Method:

1. Place all ingredients in food processor until well combined
2. Press mixture firmly into pie dish

Filling

• 4 large ripe avocados
• ½ cup cacao powder
• ½ cup sweetener of your choice (rice syrup, honey, coconut sugar etc.)
• 1 tsp vanilla powder
• 1 tsp cinnamon
• ¼ cup almond or coconut milk

Method:

1. Place all ingredients in food processor until mixture is fluffy and creamy texture, add more milk if required
2. Pour mixture over base, smooth and decorate with your favourite toppings such as coconut, goji berries, blueberries or bee pollen

Refrigerate for 30mins before serving

By Dr. Joseph Mercola with Rachael Droege

Source: http://www.virgintogo.co.uk/

Of all tree nuts walnuts are the richest in Omega-3, an essential fatty acid which most of us are lacking in our diet. Omega-3 is an essential nutrient, meaning we must obtain it from our food as our body cannot produce it. Omega-3 from plant foods comes in the form of alpha-linolenic acid (ALA). The cells within our bodies naturally contain ALA, however we must obtain the Omega-3 externally (from the diet).

 Plant sources of Omega-3

• Chia seeds
• Walnuts
• Hemp seeds
• Flaxseeds

Other common sources of Omega-3 are from fatty fish such as salmon and tuna. Fish contains Omega-3 in the form of eicosapentaeonic acid (EPA) and docosahexaeonic acid (DHA). The body partially converts plant and nut based ALA to EPA and DHA. ALA alone is vital for cellular health and is able to carry the Omega-3 to your brain.

The benefits of plant or nut based Omega-3 ALA is that you get it all whilst also avoiding potential health hazards from farmed fish, GMO fish and fish containing mercury and other toxins.

Benefits of Omega-3
The importance of dietary Omega-3 for heart health and stroke prevention has been strongly linked and promoted in mainstream medicine for years. Omega-3 has many other benefits including anti-aging properties, anti inflammatory, preventing macular degeneration and other eye problems and cancer prevention. Interesting studies have also been undertaken on people with various brain or mental disorders such as ADD and even schizophrenia, which display low Omega-3 content in their blood.

How can I incorporate more into my diet?

• Add walnuts or hemp seeds to salads
• Sprinkle chia, flax or hemp seeds over your breakfast
• Include them in smoothies
• Try making chia pudding for a healthy dessert or breakfast

Sources:
Aleix Sala-Vila & Emilio Ros. Mounting evidence that increased consumption of α-linolenic acid, the vegetable n-3 fatty acid, may benefit cardiovascular health. Future Medicine.2011;6(4):165-169

Related Articles:
http://www.naturalnews.com/032772_walnuts_omega-3s.html

What is Coconut Flour?
Made from the left overs of coconut milk, coconut flour is the ‘residue’. It is made from the meat of the coconut, which is dried, defatted and then finely ground to a powder consistency. Coconut flour is unlike any other flours as it is 58% fibre! This means it is 4 times higher in fibre than oat bran, 3 times higher than flaxseed meal and 2 times higher than oat bran.

Fibre has been strongly linked to aid digestion, promote heart health, reduce cholesterol, aid in detoxification, and protect against colorectal cancer, type 2 diabetes, overweight and obesity and possible overall mortality.

 Benefits of Coconut Flour

• Gluten Free
• High in Fibre
• Naturally sweet
• Grain free
• Low GI
• Low in carbohydrates
• Rich in nutrients
• Healthy and delicious
• Versatile
• Sulfite free
• Source of protein
• A little goes a long way!

How to use coconut flour
Because of the high fibre content replacing coconut flour in place of regular flour in a recipe often doesn’t work out. I suggest using a recipe until you become familiar with it. You will find when baking with it it absorbs a lot of water so the recipe is often a batter texture.

Coconut flour can be used for pancakes, breads, cookies, muffins and just about anything. It also makes a great crumb alternative for vegie burgers, meats or fish. Try delicious bread recipe below..

Coconut Flax Bread

Oven preheat: 200 degrees

 Ingredients:

•  ½ cup coconut flour sifted
• ½ cup flax seeds ground
• ½ tsp. salt
• 1 tsp. baking soda
• 5 eggs
• ¼ cup coconut oil
• 1/2 cup water
• 1tsp. apple cider vinegar
• Optional: pepitas, sunflowers, chia seeds

 Method:

1. Grease small loaf pan
2. Mix all dry ingredients together
3. Combine all wet ingredients
4. Add dry and wet ingredients together, batter will be thick
5. Pour into loaf pan and bake for 40 mins or until golden
6. Cool completely before slicing

Sources:
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fibre_in_food

Juicing is not only delicious but a powerful tool to help energize the body and help you on your way to radiant health. The Australian dietary guidelines recommend for women over 18yrs to have a minimum of 5 serves vegetables/day and men over 18yrs a minimum of 6 serves/day, aswell as an addition 2 serves fruit per day. Few of us actually meet this on a regular basis so juicing is a simple and easy way to ensure you reach these daily targets.

I typically juice every morning and find it the best way to start my day! Here are some of the reasons why I think juicing is a great way to start your day:

Easily absorbed nutrients
I like to think of freshly extracted vegetable juice as liquid vitamins and minerals. The nutrients are in a simple form and easily absorbed directly into the body replenishing our cells. By juicing vegetables you are removing the fibre meaning the uptake of all the nutrients is a lot faster and more readily available.

Assists in incorporating a wider range of vegetables in your diet
Everyone has different taste preferences and may selectively excludes particular vegetables, by juicing them it enables you to hide them amongst the ones you do love to ensure you are getting a wide variety. This is especially good for kids!

Worried about juice being high GI?
Try adding lemons; the naturally occurring acid found in lemons lowers the GI of the juice meaning that the fruit and vegetable sugars will be released more slowly into the blood stream.

Things to remember
Vegetable juice is not a complete meal as it has little protein and virtually no fat. So I would recommend it as an addition to your regular meals. It is also important to remember that is very concentrated so don’t go too overboard, a small glass is usually sufficient.

Start by juicing vegetables that you enjoy eating whole, the juice should be pleasant. Gradually add in other vegetables and experiment with your own combinations. Then try adding in some extras such as ginger for a great kick, turmeric to bring it back to earth and fresh mint for some soothing freshness.

Some of my favorite combinations are:
* Carrot, apple, ginger, beetroot, lemon, tumeric
* Carrot, cucumber, celery, mint, kale
* Beetroot, kale, parsley, cucumber and lime

The best way to avoid developing colds, influenza and other viral diseases this winter is not to go out and get more vaccines and over the counter drugs. Your immune system is equipped to fight these conditions naturally on its own, provided you feed your body the nutrients it needs. Here are four ways you can strengthen your natural immune system using simple food choices:

1. GARLIC
This powerful member of the onion family is commonly known to promote health and prevent disease. Garlic is high in ‘allicin’ which has been strongly linked to having a disease-fighting effect. This powerful antioxidant compound helps scavenge free radicals and helps reduce inflammation. Garlic as a whole has also been strongly linked to prevent and treat respiratory disease, bacterial, fungal, viral, and parasitic infections.

2. SWEET POTATOES
Sweet potatoes are a rich source of both vitamin A and C and are another essential immune boosting food. Sweet potatoes are one of the most effective foods fro boosting glutathione levels in the body. Glutathione is often referred to as a ‘master antioxidant’, as it plays a vital role in detoxifying cells and fighting free radicals.
Sweet potatoes are also rich in vitamins and minerals that support healthy skin. The skin is the body’s largest organ and our first line of defense against harmful bacteria, viruses, and other pathogens.

3. MUSHROOMS
Mushrooms have been traditionally used for many years in Chinese medicine for their incredible ability to strengthen the immune system. Mushrooms of all sorts including button, reishi, maitake, shiitake and oyster mushrooms have all been strongly linked in research to possess unique immune boosting properties that make them a worthy addition to your diet.

4. BRASIL NUTS
One of nature’s richest sources of selenium, a vital mineral for immune function. Brazil nuts are distinctively beneficial in promoting a healthy immune system. Selenium has been strongly recognized for its ability to stimulate the production of ‘antibodies’, the body’s army that detects and destroys invaders like bacteria and viruses. Selenium also plays a role in the production of glutathione, which as mentioned above boosts the immune system.

Try incorporating more of these foods into your diet as we come into the winter months and naturally boost your body’s immune system.

Ashleigh’s Brazil Nut Bolognese

Sources:
http://jn.nutrition.org/content/133/5/14575.full
http://drnevillewilson.com
http://sciencedaily.com/releases/2009/01/090130154901.htm