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Sweeteners: The Good, The Bad and the Ok

July 31st, 2014

A few weeks ago on FB I covered some of the sweeteners available to us now. Here I’ve made a more complete list and a table with each sweeteners GI, Calories, carbs and fructose content. Lots of people ask me which one is best. I really don’t think there is an absolute answer to that, and that’s because we all have different needs, wants and values. Someone struggling with their blood sugar is going to need to choose a sweetener with a low GI – most of the time. Usually the lower the GI the higher the fructose – and visa versa – as fructose moves through the GIT not the blood stream. Btw a GI under 50 is considered pretty healthy, but some say it should stay below 30, but then you’re probably going to have stacks of fructose to deal with.

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Omega Week: My Seed Crackers – Activated and Raw.

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So this is how they turned out. Not the prettiest of images, I know – and sideways. Sorrryyy. Everytime I thought about posting the final result from last week’s initial post (23/7) – I was in the kitchen eating one of them. There are only these left so I had to do it now – or never.

They turmed out beautifully. Leave them in the oven for around 5 hrs but that length of time depends on your oven. Check them after 5 hrs and go from there. I left mine in for 7 hours as I wanted them really crunchy. I may have over-done them a timny bit, so next time I’ll try 6 hours.

Once you have the exact time worked out then making them again and again will be easier.

Initial post of hoe to do these Seed Crackers activated and raw –

http://janellapurcell.com/2014/07/quinoa-week-seed-crackers/

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Omega 3 Week: Why I choose algae over fish?

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Fish may contain harmful levels of contaminants and toxins including heavy metals, PCBs and dioxins. Algae provides assured purity. In addition to the safety issues, there are growing concerns about diminishing fish stocks in our seas, largely due to unsustainable fishing practices. Besides, fish don’t naturally produce omega 3. The reason fish contain essential fatty acids such as omega 3 is because they consume algae. It is the algae that naturally produces omega 3. Why go straight to the source?

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#lifestreams V-omega 3 offers an alternative that is 100% free from contaminants and toxins and from a sustainable source. http://au.planethealth.com.au/Our-Products/Lifestream/V-Omega-3.aspx?view=category

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Omega 3 Week: Choc-Nut Omega Protein Bars

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GF, DF, VG, V, SF

Makes 10-12 bars

Dry
1 cup quinoa flakes or brown rice flakes
1/2 cup buckwheat flour
1/2 cup chopped walnuts
1/4 cup shredded coconut, unsweetened
3 tbsp chia seeds
3 tbsp raw cacao nibs
1/4 tsp cinnamon
1/4 tsp unrefined sea salt

Wet
3/4 cup mashed ripe banana (about 2 medium)
1/2 cup almond butter, or use any nut butter you like
1/4 cup coconut nectar syrup, or brown rice syrup, or real maple syrup
1 tsp pure vanilla extract

Optional –
- add 1/2 cup organic goji berries, 1/2 cup mixed seeds like pepitas, sesame or sunflower.
- for a nut-free bar use tahini instead of the walnuts and almond butter – same quantities.
- add 2 tbsp #lifestreams ‘Essentai Greens’ for a mega super natural bar.

Methos – Preheat oven to 180oC and grease a 24cm square pan with oil then line with 2 pieces of parchment paper, one going each way.
Whisk all the dry ingredients together in a mixing bowl. Mash the bananas until smooth, then stir together the banana with the other wet ingredients in a bowl.
Add the wet mixture to the dry mixture and stir well until combined. The dough should be very sticky! Don’t overmix.
Scoop batter into prepared pan. Place a piece of parchment paper on top of the batter and press it down to spread out the batter evenly. Or use wet hands to lightly and spread it out. Try to get it pretty even.
Bake for 20-25 minutes, or until the edges are golden brown and the loaf is firm to touch. Cool in the pan completely – about an hour, before removing and slicing into bars. They’ll last about 5 days in the fridge or freeze fro up to 3 months.

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Omega 3 Week: For Your Pets

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You can use a quality human-grade supplement or a product specifically made for dogs and cats.
The dog and cat supplements are not specifically formulated to be better for your dog or cat than a good human grade product. The balance required for human, canine and feline intake of Omega 3 to 6 fatty acids are the same for all three species. Products made specifically for the dog and cat food industry tend to be over-priced simply because the product is targeted to retail to a ‘specialty’ market.

Use hemp, chia or flax oil for a good ratio of omega 3 and 6 fatty acids. Or a good Superfood blend that contains algae like #lifestreams ‘Essential Greens’.

Dosage – 1 tsp a day per every 5kg of body weight. Add it into their food.

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Omega-3 Fatty Acids help to avoid, control, treat and remedy –

Arthritis
Asthma
Atopy
Support optimum brain function
Bone health
Digestive disease
Eosinophilic granuloma complex
Excessive blood clotting
Flea allergies
Hair/fur problems
Helps prevent cancer growth
Heart disease
Learning difficulties
Lowers the amount of lipids (i.e. cholesterol, triglycerides) circulating in the bloodstream
Immune-mediated skin disease
Inflammation throughout the body
Inhibits thickening of the arteries
Kidney disease
Reduces risk of obesity
Seborrhea
Metabolism regulation
Military dermatitis
Maintains fluidity of cell membranes

Omega-3 Fatty Acids are a natural, safe and effective alternative to Steroids and NSAIDs.

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Omega-3 Fatty Acids are one of the many healthy, natural nutraceuticals that can be used in combination with anti-inflammatory herbs as an effective and safe alternative to steroidal (i.e. Prednisone) and non-steroidal (NSAIDs) that have very serious health risks.

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Omega 3 Week: DHA and EPA or ALA’s?

Not all omega-3 fatty acids yield the same benefit. They are further classified into 2 groups – “long chain” such as DHA and EPA, and “short chain” such as ALA (alpha linolenic acid). The long chain fatty acids are the ones that are considered most beneficial. They are readily available from oils of cold water fish such as sustainably-caught salmon, sardines, and mackerel. The short chain ALA is found in flax seeds, chia seeds, hemp and algae for example. The human body does know to turn ALA into the more useful EPA and DHA, but only at a 10-15% efficiency. More on this throughout the week.

OMEGA fats

It appears that consumption of foods high in omega-3 is not enough. The proportion of omega-3 to omega-6 fatty acids in our bodies also plays a role in improving health outcomes. The modern diet has raised our consumption of omega-6 -through soybean and corn oils – to levels that are very unhealthy and way too high compared to our omega-3 levels. This imbalance needs to be addressed by either consuming less omega-6 (especially from these awful sources), or more much more omega-3.

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Omega 3 Oils: Health Benefits.

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Omega 3 week: Good Sources

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I don’t recommend fish sources as a way of including omega 3 fatty acids in your diet. Our oceans just can’t support this practice. Besides, you’ll see that many plant sources are much higher sources anyway. This list has left out hemp and chia seeds, so I’ll post these separately. Salmon, unless ‘sustainably caught’, and not just ‘sustainable’ is to be avoided. This type of salmon is going to come from overseas, because as far as I know the only salmon we have in Oz is farmed and fed chemicals including food colouring. Prawns aren’t usually ‘sustainably- fished’ or chemical free either, so be sure to ask your fish monger questions. Or check out the great app’ by #australianmarineconservationsociety #Omega3week

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Ingredient Of The Week: Omega 3 Oils.

This week I’ll cover alternative plant based sources like chia, flax and hemp seeds, walnuts and seaweeds and algae. I’ll discuss how much we need, and why these fats need to be part of our diet. Also, what to look for in a supplement, and of course…recipes. Check these recent finding out out –
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‘A staggering 100,000 tonnes of fish oil are now consumed from our oceans, of that over 51,000 tonnes are used for food supplements, says a new report. The study led by the International Programme on the State of the Ocean (IPSO) concluded “We now face losing marine species and entire marine ecosystems, such as coral reefs, within a single generation,” according to the study by 27 experts to be presented to the United Nations.
The only sustainable and long term alternative has to be renewable algal sources. Choose EPA & DHA rich sustainable sources for your food supplements, algae derived materials are a proven 100% clean, free from toxins and do not come from the already ravaged oceans.’ #Omega3Week #lifestreamsuperfoods

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