Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.

INGREDIENTS -:

Turmeric absorption greatly increases if it is consumed together with pepper. Study shows that adding black pepper to turmeic increases its power by 2000%. That’s why this turmeric recipe for inflammation and pain contains both cayenne and black pepper.

This bright orange spread can be consumed straight from the jar (for a total of 1 tablespoon daily) for maximum effects. It is also yummy spread on toast, at the first sign of a cold, and having it with a cup of hot tea!

Note: Since turmeric has been shown to increase production and flow of bile, those with common bile duct blockage or gallstones should avoid this herb

INGREDIENTS -:

9 teaspoons turmeric powder

1.5 teaspoons ground black pepper

½ teaspoon cayenne pepper powder (optional)

2 teaspoons ginger powder

1 teaspoon cinnamon powder

Approx ¼ cup of coconut oil (or it can be ghee, or both)

Approx ¼ cup of raw honey

METHOD -:

Put all the spices in a small glass jar.

Melt coconut oil (for easy mixing) and add to the jar to mix.

Add honey and mix.

Store this natural remedy on the counter, for easy spreading and away from heat.

Cautions about Turmeric use – Turmeric is generally considered safe for use in medicinal amounts, but it is important to talk to a doctor before using this or any substance medicinally as it can interact with several medications.

But what is ‘free sugar’? Where is it found? And, how can you work to reduce your intake? This article helps you start that journey.

What is ‘free sugar’?

Basically, there two types of sugars: simple (or natural) sugars, and free sugars. Simple sugars occur naturally in things such as fruits, vegetables and these are all ok. Then there are the double sugars that are removed from their original source, processed chemically and then added back into our foods. These are the ones to worry about, and they are called ‘free sugars’.

Which foods have which sugars?

Starting with the good natural or ‘simple sugars’, they come from carbohydrates in natural foods. There are three names of simple sugars: glucose, fructose and galactose.

Free sugars are found in a lot of packaged foods, from lollies, to bread, to tomato sauce. Some of the different names you’ll hear these free sugars called include: sucrose (glucose + fructose) lactose (glucose + galactose) and maltose (glucose + glucose). They’re also in your morning coffee or cup of tea, if you choose to add a little sweetness the traditional way, or even just milk. Here’s a list of different fancy names you’ll find for free sugars out there…

Reducing Your Intake

Start by choosing alternative natural sugars and low sugar foods. Slowly, but surely, work towards getting your intake to 25 grams (or 6 teaspoons) of natural sugars a day. Depending on what level of sugar you have daily at present this will depend on what journey you are on.

By Australian law, all packaged foods are required to disclose values for energy and nutrients like fats, protein, carbs and sodium, as well as a list of ingredients. So, knowing that, here are 5 steps toward figuring out how much sugar is in what, and working to make the shift to healthier options.

1. Understanding the total sugar amount in a product

• Sugar is a simple carbohydrate; the amount of sugar has to be identified on a nutrition panel.
• The sugar value is the total amount of natural and added sugars.
• The amount of sugar in a serve, and per 100 grams of food or 100 ml of liquid must be declared.
• Under 5g of sugar per 100g is considered low in sugar.
• A general tip is to stay away from any items with over 10g of sugar per 100g.

2. Be aware if sugar has been added to the product.

• Be aware of the ingredients listed as ‘sugar’.
• While there are over 60 names as per the list above, here is a list of the most common ones to look out for:

- Words ending in “-ose” (like fructose, dextrose, sucrose)
- Syrups
- Agave
- Nectar

• Ingredients are listed in descending order by weight. So ingredients that are first on the list make up more of the product.
• Stay away of products where sugar appears in the first half of the ingredients list.

3. Remember, it is ok to have natural sugars 

• Natural sugars are found in nutritious whole foods such as fruit and vegetables. Therefore a lot of products will contain some natural sugars.
• Check the ingredients list to see where these items sit, hopefully, they make up the majority of the product.
• Lactose is the natural sugar in dairy and accounts for roughly 5g of the sugar per 100g of dairy product. Therefore, we must determine if and how much sugar may have been added.
• Stay away from products where added sugars are higher on the list than fruit, vegetarian and dairy.

4. Be mindful of suggested serving sizes

• The manufacturer must declare what they consider a reasonable serving size, but this can vary greatly between manufacturers.
• If the suggested serving size is smaller than what is generally considered a serve, the amount of sugar per serve will be deceptively less. For example a cereal with a suggested serving size of 45g (½ cup) contains 12g sugar, however, most people will serve ¾ cup, and 6g more sugar.
• When comparing sugar content between similar products, always look at the amount per 100g.

5. Preparation and awareness at the supermarket.

• Ensure that you are not hungry when you head into the supermarket.
• Don’t fall for marketing and advertising or specials and ‘new’ product, even in the health aisle.
• Aim to get all you need from only 20% of the store. Don’t go down the ‘sugar aisles’, like the chip and chocolate aisle, if you see it you will want it, so don’t look for it.

That’s it. Of course, it takes practice and time to get your head around looking for sugars. However, it’s worth it for you (and your family’s) health. I hope that this will increase your awareness of hidden sugar in your diet and will more empower you to check out that next product you pick up. Just take things step by step and you’ll get to being a healthier you, while still enjoying the things you eat.

As a Health and Wellness Coach, I am here to help you figure out ways to remove the habits that aren’t enriching your life, and then replacing them with better routines that keep you healthy, energetic and happy.

So, here are 5 tips  to keep those positive routines flowing:

Tip 1

Write down your goals for 2018. Don’t just think about, actually write them down. Set only three for the year, no more and no less! If you write down less than 3 goals, you will just ignore them. And if you set more than 3 goals, it’s too much, and seems unachievable. So please stick to just 3 goals. They can be big goals or small goals – a goal is a goal. It may be to travel overseas for the first time, or it could be cutting out sugar in your diet. Then, write underneath, what success looks like so you have a clear vision of life as a more balanced, healthy, happy you. Underneath that, write what failure looks like. Research shows that having that contrast really helps motivation for moving away from the unhealthy, unbalanced life into better, healthy habits. Then, stick those goals up on the inside of your toilet door, or your bathroom mirror, or somewhere else you’ll see them daily. A constant reminder of where you want to be, will help you to get there.

Tip 2

Take an old, unhealthy habit and replace it with a new one. This is really important. You need to fill that hole with something beneficial. For example; if you drink too much coffee, start your day with some water and fresh-squeezed lemon before you have your first coffee. Having some lemon water will improve your digestion as well as energizing you. It gives you a shot of antioxidants and Vitamin C which is great for your immune system. Then save your first coffee of the day for about 11am, when you actually need a bit of perking up. Or, instead of having your first alcoholic drink for the day at 6pm, have a 30-minute stretch instead. That’s one less beer or one less glass of wine that you will have for the night, and you will have a lot more flexibility in your body too.

Tip 3

Right now is the perfect time to create a new habit. Research shows that if you can do it for 10 days in a row at the same time every day you’re more likely to keep it up. Set a routine and do everything you can, to make it happen for 10 days straight.

I suggest to set your alarm for 10 minutes earlier than you usually do and also start your morning with 10 sun salutes. I call this the 10 x 10 x 10 challenge! It make your life 1000 times better.

Tip 4

Sort out a support team. Life is so much better with a partner, and it’s so much easier to do something new if you have someone at your side. Even if it’s them kicking you out of bed on those days you can’t be bothered. Don’t worry. On the days that THEY can’t be bothered, you can do the kicking too. It could be your wife, your husband, or a friend, or your neighbor. It doesn’t matter who it is, as long as you know they’ll be willing to support you, just like you’re willing to support them.

Tip 5

Tell more people about your goals – your family, your friends, just share! They will keep you honest by asking how things are going. You should be proud of yourself, believe in it. When its accountable its more likely to actually happen and become a reality rather than a dream. For example, you want to go to New York. Share this goal with your friends, talk about and get excited together. Then it’s more likely to happen.

If you REALLY want to get some extra motivation to make it happen, then you can use an anti-charity. For example, your aim is to do yoga three times a week for the whole year. Then, give $100 cash to a friend and tell them to put it in a safe place. At the end of the year, if you’ve managed to stay in routine and do yoga three times a week for the whole year, then that money is spent on a fun night out together as a reward. If you haven’t done it, your friend has to put the money in an envelope and send it to a cause you hate, like the Australian Tobacco Lobby, or something else that you feel is just as evil. Studies show that with getting motivation for resolutions, people would rather not lose something than gain something. For the anti-charity to work and help you, the issue can’t be something that you feel luke warm about. It really has to be something that you despise and would absolutely hate to get your money.

So there are my five tips. But the biggest tip I have to give you is  to stop EVERYDAY and take a moment to be grateful to be alive. Then ask yourself if you’re living the life you really want to live. If you’re not, then it’s time to make a change.

According to the National Cancer Society, “Reports have suggested that these products contain harmful substances, which can be absorbed through the skin or enter the body through nicks caused by shaving. Some scientists have also proposed that certain ingredients in underarm antiperspirants or deodorants may be related to breast cancer because they are applied frequently to an area next to the breast.”

Since our skin is our largest organ, we need to take measures to ensure that what we put on it is as natural as possible. There are five harmful chemicals found in deodorant that can play a part in causing health problems: Aluminium Compounds, Parabens, Propylene glycol, Triclosan and Steareths. If you’re looking for a new deodorant or perfume, check the back for these ingredients and avoid that product if they are listed.

Thankfully, there are plenty natural non-toxic options out there. My husband and I have personally tried more than 10 different natural options. After checking them out, I highly suggest the below 5 products:

1 – Axilla Black Chicken Deodorant Paste

This unique blend of natural and organic ingredients target and effectively neutralise odour without harmful chemicals or sweat blockers. This means your body can continue to do what it does naturally without smelling funky.

This awesome deodorant paste:

* Contains only natural and certified organic ingredients

* Does note contain harmful Aluminium Salts or compounds

* Is completely invisible upon application

* Does not contain synthetic fragrances

* Contains pure essential oils and botanical extracts

* Does not contain alcohol, Parabens, Propylene Glycol, Triclosans or other harmful chemicals

* Vegan friendly and not tested on animals

* Made with love in Australia

This is hands down the favourite of deodorant for men and women.

2 – Schmidt’s Deodorant Paste – Bergamot & Lime

This is another good deodorant paste, but is a touch harder to put on in comparison to Black Chicken. The Bergamot & Lime is a zesty, refreshing scent. The paste is neurtralised, with the natural antiseptic properties. Free from Aluminium, free from crystals, yet keeps you fresh and does not block your sweat glands.

3 – Crystal Deodorant Roller

For those that prefer a roller over a paste, the only natural roller I can find that actually works is the Crystal Roller. It is made from natural mineral salts to neutralise bacteria and prevent body odour, even after strenuous activity. There are a few options of scent. My favourite is the Chamomile and Green Tea blend.

All Crystal deodorants have:

* No harmful chemicals

* No Aluminium Chlorohydrate or Zirconium

* Hypoallergenic

* Dries instantly

3 – DoTERRA Whisper Essentail Oil 

An easier option for perfume is using essential oils. This DoTERRA oil is my favourite, with a musky, warm, spicy, soft, sweet smell and people often comment on.

As stated from DoTERRA its primary benefits are:

• Combines with each individual’s chemistry to create a beautiful, unique, and personal fragrance
• Provides a warming, musky aroma
• Entices and intrigues the senses

The ingredients are :- Fractionated Coconut Oil, Patchouli Leaf, Bergamot Peel, Hawaiian Sandalwood Wood, Rose Flower, Vanilla Bean Absolute, Jasmine Flower, Cinnamon Bark, Vetiver Root, Labdanum Leaf/Stem, Cocoa Seed, Ylang Ylang Flower

4 – DoTERRA Balance Essential Oil 

This DoTERRA essential oil is also a good option for perfume. It’s more of a fresh, sweet and woody scent and one I like to use when I am feeling out of balance

Its primary benefits are

• Promotes a whole-body sense of relaxation
• May help ease anxious feelings
• Evokes feelings of tranquility and balance

The ingredients are:- Spruce Leaf, Ho Wood Leaf, Frankincense Resin, Blue Tansy Flower, Blue Chamomile Flower, and Osmanthus Flower essential oils in a base of Fractionated Coconut Oil.

Do you have a Deodorant that you love and its not on this list? Please share your favourite.

1 – Current Favourite Music  - Vulfpeck ‘Wait for the Moment’

Speaking of funk, these guys have some incredible tunes to get your body moving and mind smiling. This particular track feautres the amazing voice of Antwann Stanley. He is next level – I haven’t heard this voice for a while. It gets right into my heart and bring happiness to the day – such a perfect song to start a day with a smile

If you like this song, Vulkpeck ’1612′ is also a good one!

2 - Nixon Blaster

This is the portable speaker I use to bring my music with me wherever I go. It throws out a big sound for a compact unit. There are others out there, so I’d recommend to pick one that suits you, so you can have tunes on command whenever you need them.

3 - Girlfriend Collective Clothing

I was recently given an awesome pressie of some ‘Girlfriend Collective’ leggings and I haven’t taken them off much They are perfect for yoga, exercise, chilling, anything! Pretty much the comfiest all round pants you can wear.

The collection believe the best fashion is not about trends – it’s about quality. They also focusing on humane manufacturing, meticulous design, and sustainable materials, and aim to create a community of people who care about every step of the process.

Highly suggest – worth checking out!

4 – ‘Qi’ Organic Green ‘Wellness’

Qi Wellness Tea is a refreshing berry fusion, formulated to give you an uplifting boost to your day. It combines blueberry, pomegranate and hawthorn fruit for a range of antioxidants. Qi Wellness Tea is in a naturally sweet and mellow tasting green tea base so there is no need to add milk or sugar. Its rich with antioxidant blueberries and pomegranates.

Qi Teas are:- Certified organic- Certified Fairtrade- Gluten & dairy free- No artificial flavours- No GMQi. Tea Bags are free of staples and glue – Unbleached tea bags- Individually wrapped. 

You can get it at your local supermarket or online.

5  - Mummy’s Wish - Helping Mums with Cancer

This is a beautiful organisation that dedicates the provision of really practical supoort that keeps families functioning and together during Mum’s cancer treatment. They helped out during my own cancer treatment and I’m eternally grateful. For more information or to support them, click the link above.

That’s it for this time. For more posts like this, delivered straight to your inbox, subscribe up to the Wellness Tree newsletter which is located on the website.

Cover image by Jon Tyson on Unsplash

The colon is the most important organ for maintaining good health and wellness, if the colon is overburdened then our whole system is put under stress. By gently cleansing the colon we can assist the body in its natural ability to remove toxins, heal and recover health- Our natural birthright. A malfunctioning colon is the greatest obstacle to good health. Colon hydrotherapy involves the safe gentle infusion of filtered water into the colon via the rectum. There are no chemicals or drugs involved and the entire therapy is both relaxing and effective. Apana, Health and Wellness uses the closed system of Colon Hydrotherapy, where filtered water passes through a UV light chamber and is introduced at a low pressure through a single use disposable speculum. We use warm and cold water, as well as pulsating techniques to stimulate the colon. Assisted by abdominal massage, the therapist is present and in full control the the procedure at all times. With so many harmful environmental factors these days such as excess stress, poor food quality and lack of exercise, it is no wonder that more people are beginning to discover the many benefits of colonic hydrotherapy. What can Colon Hydrotherapy Aid in:

• Liver overload from alcohol or medications
• Constipation
• Diarrhoea
• Irritable Bowel Syndrome
• Chronic Fatigue Syndrome
• Depression
• Back ache
• Headaches & lack of concentration
• Skin Disorders
• Bloating and flatulence
• Digestive problems
• Yeast / Candida overgrowth

Often I get asked the main things I personally take advantage of when it comes to keeping happy and healthy. So, with that in mind here is the first of a monthly segment on the blog that will showcase 5 things I’m loving right now in the world of wellness:

1 – Meditation with Head Space App

We’re very blessed to have meditation apps on our devices these days. It makes something important very easy to do and accessible to almost anyone. I highly suggest adding meditation to your daily routine. After using many different types of apps, my favourite by far is Head Space. You get a FREE 10 days of meditation, which is ideal for creating a habit of sitting down for just ten minutes each day and working on your mental health. Check it out, share with your friends and family and give it a go.

2 – The China Study Book

My favourite book at the moment is The China Study . I read this book over 6 years ago and  now reading it for the second time. It still bows me away. The China Study examines the relationship between the consumption of animal products (including dairy) and chronic illnesses such as coronary heart disease, diabetes, breast cancer, prostate cancer, and bowel cancer. The authors conclude that people who eat a whole-food, plant-based vegan diet—avoiding all animal products, including beef, pork, poultry, fish, eggs, cheese, and milk, and reducing their intake of processed foods and refined carbohydrates—will escape, reduce, or reverse the development of numerous diseases.

The book is based on the China–Cornell–Oxford Project, a 20-year study—described by The New York Times as “the Grand Prix of epidemiology”—conducted by the Chinese Academy of Preventive Medicine. T. Colin Campbell was one of the study’s directors. It looked at mortality rates from cancer and other chronic diseases from 1973–75 in 65 counties in China; the data was correlated with 1983–84 dietary surveys and blood work from 100 people in each county.

3 – Black Chicken Deodorant

Each day, as we get ready to head out of the house, we all put on our favourite deodorant and fragrances and cosmetics. Most are unaware of the products we use on our skin are often full of toxic chemicals. After using these products day in day out, it can then cause many skin issues and other health related problems. Black Chicken Axilla is a 100% natural alternative that actually works. I won’t use anything else. Stay tuned for a dedicated post on skin products and deodorants in general. 

4 – Doterra Oils – Whisper

Adding on to the above information, we all like to head out to a special event smelling nice with your favourite perfume. My favourite is a beautiful Natural Oil Blends from ‘Doterra’ named Whisper.  The blend of Bergamot Peel, Ylang Ylang Flower, Patchouli Leaf, Vanilla Bean Absolute, Jasmine Flower Absolute, Cinnamon Bark, Labdanum, Vetiver Root, Hawaiian Sandalwood, Cocoa Bean Absolute, Rose Flower. Simply beautiful and will rival any fashion boutique label you’d pay top dollar for.

5 – Tim Ferriss

I love utilising any spare time with Podcasts. They’re free, entertaining and a perfect way to broaden your mind. Currently my total favourite is with Tim Ferriss. Tim approaches life very differently than most people. In his Podcast he interviews world class performers from lots of different fields; from health researchers, to chess prodigies to military strategists. You get an insight into the habits and tactics that these people use to get to the top of their profession. Always interesting information I don’t think I’d ever hear about anywhere else. Do yourself a favour and give it a listen.

Cover image from Ben White at Unsplash

Is it the good ol’ Great Australian Dream; big house with a yard and a pool, modern appliances, a big car and exotic holidays. Are any of these on your dream list? How many are on your list? Everyone’s list is different, whether you’re a busy mum, overworked dad or a single shopper.

What are you Needs, what are your Wants? Memories? Love? Family Time? The MOST precious thing we all want is time. It seems everyone is busy and short of time, but when is our time going to stop? No one knows when their clock runs out.

The dream keeps getting bigger, and the house keeps getting larger, and so does the stress that comes with that. It’s crazy to know that 90% of Australians are stressed! Overworked and always busy, trying to make and do more and then more, Go, Go and Go more! A documentary recently aired on Channel 7 about the Aussie Dream, and our wants and needs. Please step aside, take 40mins of your time out and WATCH THIS VIDEO – there is a chance that it will change your life.

Its never too late…