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The Importance of Calcium and Magnesium Balance During Pregnancy

Calcium and Magnesium

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Minerals rarely work in the body in isolation.  They are all in a convoluted relationship with one another, where if one mineral is low in the body it can cause another to become too high, or vice versa.  To be healthy (keep the body in a state of homeostasis)  we need to have these minerals in a certain ratio to one another.  Some examples of important mineral ratios include sodium:potassium, zinc:copper and calcium:magnesium.  If a person had good levels of zinc, but even higher levels of copper, that would typically present with a zinc deficiency.  One of the most well known minerals is sodium (salt), which is famous for elevating blood pressure.  There are some people that are very sensitive to a disruption in their sodium:potassium ratio, and having the slightest amount of sodium can send their blood pressure through the roof.

Calcium and magnesium ratio is most commonly recommended at a 2:1, however there is some evidence that suggests that supplementing with doses of 1500mg calcium per day does not disrupt magnesium concentrations.   However it is always important to take into consideration individual requirements, as there are many factors that affect the utilization and absorption of minerals such as digestive health, diet, stress and genetic makeup.  The type of mineral is important as well.  A well known form of calcium supplement, in the form of calcium carbonate is advertised as being the highest dose of calcium available.  This does not take into consideration our ability to absorb it or utilise it properly in the body.  Magnesium oxide is another commonly sold form, usually because it is the cheapest however this can cause digestive irritation (not something most people would want).  It is better to seek advice on the type of mineral that is best for you.

Calcium and Magnesium are important minerals for the body, and we have an increased need for these during pregnancy (particularly from the second trimester on).  Most pregnancy multivitamins don’t contain adequate levels of these minerals which are needed in fairly high doses (the multi would need to be the size of a golf ball) so additional supplementation may be necessary.

Calcium is an extremely important nutrient leading up to and during pregnancy. It is necessary for the development of bones and teeth in the foetus.  Approximately 30 to 40 g of calcium are transferred to the foetus throughout the pregnancy, the majority in the third trimester. It is important for the mother to have good stores of calcium before becoming pregnant so that the health of her own teeth, bones, nervous system and muscular function is not at risk.  Adequate maternal calcium levels can also help to maintain normal blood pressure during pregnancy.

Along with calcium and vitamin D, magnesium is essential for the development of healthy bones, teeth and nervous system, and for maintaining the health of these tissues in the mother.

Adequate magnesium will help prevent muscle cramps and keep blood pressure normal.  It also plays an important role in regulating normal blood sugar and insulin levels and nourishing the nervous system.

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Gluten free healthy bread

GF BREAD2I’ve always been a bit nervous of making a delicious gluten free and super healthy bread, it just seemed like a very daunting and slightly impossible task. But no!! I’m so impressed this bread is so delicious and incredible healthy. I have made it so many times and it works perfectly every time.

Makes one loaf

– 2 and a 1/2 cups of cold water

– 1 and a 1/2 cups of pumpkin seeds

– 1 cup of quinoa flakes

– 1 cup of almonds

– 1/2 a cup of sunflower seeds

– 1/2 a cup of flaxseeds

– 3 heaped tablespoons of psyllium husk powder

– 2 tablespoons of chia seeds

– salt to taste

Place the almonds, quinoa flakes and one cup of the pumpkin seeds in a food processor and blend for a couple of minutes until a smooth flour forms.
Transfer this flour into a bowl and stir in the remaining half a cup of pumpkin seeds plus the flax seeds, sunflower seeds, psyllium husks and salt. Stir the mix well before gradually pouring in the water.
You’ll then need to let the mixture sit for an hour or so to let it fully absorb all the water and firm up.
Once the mix is really firm. Line or grease the base of a loaf tin with coconut or olive oil, pour the mix in and firmly press it down with a spoon or spatula.
-Bake the bread @ 180deg for 45min to 1hour or until you can pull a knife out clean.

I slice and freeze portions ready to put in the toaster. MMMMM Yum!

GF BREAD

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Raw Strawberry Tartlets

raw strab tart

 

Raw Strawberry Tartlets!
Indulgence is part of the health equation. Enjoy treats that will serve your health rather than take away from it. xx

Makes 15 tartlets

Ingredients
Base:
1 tsp coconut oil
1 cup almonds
5 medjool dates, pitted
1/4 cup desiccated coconut
1 1/2 Tbsp raw cacao powder
A good pinch of salt
1 tsp of real vanilla essence
1 Tbsp peanut butter
1 Tbsp water

Strawberry Filling:
10 strawberries + 4 extra for the top, washed and leaves removed
1/2 cup raw cashews
1 tbsp coconut oil, melted
2 Tbsp of 100% real maple syrup
1 tbsp lemon juice
1/2 tsp vanilla

Method:
Base: Grease a mini muffin tin with the coconut oil, set aside.
Place the almonds into a food processor and blend until smooth.
Add remaining ingredients and blend until well combined.
Press mixture into each mini muffin tin so that the bottom and sides are covered, forming a little cup. Place in the freezer while you prepare the filling.

Strawberry Filling: Place the cashews into a blender and blend into a fine crumb.
Add remaining ingredients (except the 4 extra strawberries for decoration) and blend until a smooth strawberry cream is formed.
Dice the 4 remaining strawberries, set aside.
Assembly: Spoon the strawberry filling into the pre-prepared almond cups and top with the diced strawberries and pomegranate.

Allow to set in freezer for at least 2 hours before serving.
They keep in the freezer for when visitors pop in.

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Get into shape with some simple changes

yoga1It happens to the best of us…..the winter blubber, festive fat fest, chocolate addiction, whatever the reason most of us have experienced gaining those extra Kg’s that makes us feel sluggish and gross.

I am going to share with you my plan of action. In a nutshell I take out the bad stuff, put in the good and up the activity…seems simple right, that’s because IT IS!! There is no magic here its just the right information and the big key here is taking responsibility. When you choose to take control it is empowering, so stop cheating yourself and make the decision to get yourself back to where you look and feel your best. Read more

Benefits of Eggs!

Benefits of Eggs!

Eggs

 

 

 

 

 

 

 

Eggs are one of the worlds most nutrient dense foods available and are so easy to prepare and use in so many different recipes. They are convenient, versatile, easy to cook with and are nutrition power houses !!! Eggs are high in protein, containing the 9 essential amino acids and on average 7-10 grams per egg. This provides the building blocks for the body, helps regulate blood sugar levels, promotes liver detoxification and supplies the body with precursors for neurotransmitters, keeping you happy, alert and motivated!

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Bone Broth

Bone Broth

Stock in JarIf you want to do something wonderful for your health I would strongly recommend including bone broth into your diet.
You will glow from the inside out!
Bone broths are extremely rich in nutrients, predominantly minerals & amino acids such as arginine, glycine and proline.
Arginine maintains the detoxification process and is used to make hemoglobin, bile salts and other naturally-occurring chemicals within the body.
Glycine supports digestion and the secretion of stomach acids.
Proline, especially when paired with vitamin C, supports good skin health.
Glycine and proline are essential for healing microscopic wounds throughout the body and they also suppress inflammatory activity. This is especially important for individuals with chronic inflammation or auto-immune conditions.
Bone broths are also high in gelatin which supports digestive health and collagen status which means it supports teeth, joints, hair, skin and nails.
The calcium, magnesium and phosphorus in bone broth help our bones to grow and repair.

1-gallon-of-beef-stockbone-broth

It is super easy to make and is cheap.
Recipe:
1-2 chicken carcases or bones of choice.
2 carrots
1 onion
1 bulb garlic
3 celery stalks
1 onion sliced
2 Tbs of apple cider vinegar
Bunch of parsley
IMG_3720Start by roasting the bones in the oven for 30 mins, this will increase the flavour.
In a large pot or slow cooker add the bones and cover with water.
Add the apple cider vinegar and allow to sit in the cool water for 20-30 minutes.
This helps draw the minerals and nutrients out of the bones and makes them more available.
Add all other ingredients and simmer on low heat for 8-24hrs. The longer the better.
Add more water if you find it evaporates.
During the first few hours of simmering, impurities and a frothy layer may rise to the surface and it can be easily scooped off with a big spoon.
Remove from heat and let the broth cool.
Strain using a fine metal strainer to remove all the bits of bone and vegetable.
Let it cool in fridge, and discard layer of fat that sits on the surface
When cool store in the fridge for up to 5 days or freeze for up to 2 months.
(lamb and beef bones take longer to cook and should be left simmering for 48 hours)
If you use lamb or beef bones ask your butcher to cut them into small pieces.
How to enjoy:
  • Drink a warm cup of broth (like a cup of soup) with or between meals – season naturally with salt, pepper, seaweed, crushed garlic, miso, Goji berries, fresh or dried herbs.
  • Use it to braise, sautee or stir-fry vegetables and meats.
  • Add broth to curries or in soups, stews and casseroles
  • Use broth to poach chicken or use instead of water to cook rice, quinoa or couscous by absorption method.
  • For baby: mix plain broth into pureed vegetables or other mashed food. Give lukewarm as a drink. Freeze broth in an ice cube tray to portion.

Why is it so good for you…”All disease begins in the gut” – Hippocrates, the father of modern medicine, 460-370 BC

Imagine the gut like the roots of a tree. The tree cannot be healthy if its roots are not healthy – no matter how far away the branches are. The body cannot be healthy if the gut is not healthy. Bone broth actively promotes gut healing and helps to optimise digestive function. But it is more than a potent healing remedy for the digestive tract. It also highly valuable in the treatment of many acute and chronic conditions that are directly linked to digestive health.

The Health Benefits Of Bone Broth

  • It’s a digestive remedy.The gelatin in bone broth aids digestion by attracting digestive juices to food and by distributing digestive action evenly through all the food. Consuming good amounts of gelatin with every meal greatly reduces the digestive stress.
  • It heals & seals the gut.Bone broth provides the building blocks for the rapidly growing cells of the gut lining and has a soothing effect on any areas of inflammation in the gut. It helps restore healthy gut integrity, optimises nutrient absorption and has been successfully used in the treatment of gastro-intestinal disorders, including IBS, Crohn’s disease, colitis, hypo/hyperacidity, leaky gut candida and parasitic infections.
  • It supports our immune system.Did you know that the gut is the body’s main immunological frontline? The immune system present in the gut makes more immunological decisions in a day than the rest of our immune system makes in a lifetime. So if you or the kids suffer from low immunity, frequent infections, food intolerances or allergies you have some gut healing work to do.
  • It helps heal autoimmune conditions.Autoimmune conditions are intimately linked to gut health. The nutrients in bone broth are beneficial for improving autoimmunity (e.g. thyroid disease, rheumatoid arthritis) by healing the gut wall and modulating immunity (glycine).
  • It’s great for the skinRashes and skin problems like eczema, psoriasis, rosacea or cradle cap in babies are immune-related and therefore directly linked to gut and digestive health. By healing the gut lining, bone broth helps to balance the immune system and allieviate skin problems from the inside out.
  • It’s great for arthritis and joint pain.Bone broth is rich in glucosamine and glycosaminoglycans like chondroitin and hyaluronic acid. These are broken down minerals from cartilage and tendons that are essential for joint, cartilage and connective tissue repair all through the body. In bone broth you get those nutrients in their most digestible and bio-available form.
  • It fights inflammation.Amino acids abundant in bone broth such as glycine, proline, and arginine all have potent anti-inflammatory effects and cell-protective action.
  • It helps relieve stress and anxiety.Calming, anti-stress minerals like calcium and potassium are abundant in bone broth and easily absorbed. Glycine acts an important inhibitory neurotransmitter in the brainstem and spinal cord exerting quieting, relaxing action and promoting natural sleep.
  • It’s baby’s superfood.So many babies and young children suffer from early on from reflux, colic, allergies, eczema, diarrhoea or infections. Bone broth is a wonderful nourishing and safe healing food for babies and children of all ages.
  • It helps optimise fertility & pregnancy health.By repairing gut integrity and balancing immunity, bone broth contributes to optimised fertility preconceptually and during pregnancy. Much of our children’s’ future health is being ‘programmed’ in the womb during pregnancy. Mums-to-be love bone broth to ensure good gut health and immunological balance to give baby the best possible start. It’s also great to relieve nausea and morning sickness. Post-partum bone broth is a wonderful restorative breastfeeding food nourishing mum and bub.
  • It’s brain-food for kids.With the Gut-Brain-Axis being a hot topic in research, the link between gut health and psychological conditions like ADD/ADHD, behavioural and learning difficulties is well established. Treatment protocols like the GAPS Diet include plenty of bone broth and cultured veggies to heal the gut and have proven very effective.
  • It’s an anti-ageing beauty-tonic.Gelatine, collagen and abundant trace minerals nourish the skin, hair, nails, support soft tissue repair and wound healing and replenish the body. Minerals like calcium, phosphorus and magnesium promote healthy bone repair. Glycine has a broad range of cell-protective actions and is important for healthy liver function and detoxification.
Quinoa Breakfast

Quinoa Breakfast

IMG_4036Embrace and love your body. It is the only thing you will ever own.

Breakfast is such an important meal. Break your over night fast with nutrient dense goodness. A breakfast high in protein can help to curb cravings for unhealthy snacks, especially in the evening. Starting your day with protein-rich foods helps you to feel fuller for longer, decreasing the likelihood to binge during the day

 

Quick Facts on Quinoa (Pronounced Keen-wahhhh)

  • It’s GLUTEN FREE
  • High in PROTEIN (a non animal one that actually contains 8 essential amino acids) Protein is so important for supporting our immune systems and neurotransmitters.
  • Good source of CALCIUM
  • It can be SPROUTED for all you raw foodies
  • Rich in FOLATE, for all the mummy’s to be, eat quinoa!
  • High in MAGNESIUM; suffer headaches or muscle cramps? include quinoa in your diet.
  • Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. Perfect for all those people that can’t tolerate grains.

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