Meal Plan Week One

Getting organised to have surgery I was confronted with the reality of a very small freezer compartment and the need to educate my family on the requirements for healthy meals to assist my recovery. My goal is to document my usual weekly meal plan to provide a list of instructions and I thought it was worth sharing as you may like to use some of the recipes.

First up I always like to bulk prepare a few options on a Sunday to make the week easier. The current favourite is my version of Lasagne which is gluten and dairy free however it can be Spaghetti Bolognaise one night and Lasagne the next night.

  1. Turkey Mince Bolognaise and Lasagne
  2. Lamb Chops and Roast Potato with stir fried broccolini
  3. Chicken and Cauliflower curry
  4. Mushroom and pea risotto
  5. Chicken noodle soup asian style

Turkey mince bolognaise

750g turkey mince
1 brown onion finely chopped
2 carrots peeled and diced and 1 large eggplant roasted
1 jar of passata (chopped tomatoes)
1 glass of red wine or (1/2 each wine and beef stock)
1 tsp chili (optional)
1 clove garlic crushed

Start by placing the eggplant in the oven at 180C for 45-50 minutes. Pierce it with a fork in a couple of places. In a little olive oil saute onions and carrots on a low heat for a few minutes until onions are soft. Add mince, continue cooking until mince is browned. Scoop out eggplant which should be soft and then add remaining ingredients and simmer for twenty to thirty minutes. Serve with pasta and a little grated Parmesan cheese.

To make Lasagne use approximately half the sauce to layer in a casserole dish with Lasagne sheets. Organ’s lasagne sheets work well but make sure they are well covered. Bake at 180C for 40 minutes covered.

Mushroom and Pea Risotto

  • 2 cups arborio rice
  • 300g mushrooms
  • 1 cup frozen peas
  • 1L chicken stock
  • 1/2 cup white wine
  • Medium leek diced
  • Olive Oil

Risotto is a favourite of mine as there are so many options and its an easy way to increase vegetables in the diet. Saute a leek in olive oil for a few minutes until soft. Add the rice and stir gently for 1-2 minutes. Then add white wine and stir as it absorbs. Add a cup of water and allow it to absorb into the rice. Then add sliced mushrooms and 2 cups of chicken stock. Stir though and allow to absorb. Do not boil rapidly but rather simmer, stirring frequently to stop it sticking to the pan. Gradually add in remaining stock one cup at a time and allowing the rice to absorb. Add in the peas with the last cup of stock.

This recipe usually takes around 40-45 minutes of cooking time. If its nearly finished put the lid on and allow the last bit of stock to be absorbed, after turning off the heat (or moving off the burner).

Serve with a little grated parmesan or diced parsley.

Asian Chicken Noodle Soup

  • 300g cooked chicken breast
  • Rice Noodles
  • 150g mushrooms
  • 200g snow peas
  • 800mL chicken stock
  • 2 Tblesp White Wine Vinegar
  • 2 Tblesp Sesame Oil
  • Soy Sauce

Add white wine vinegar and sesame oil to a large soup pot. Finely slice mushrooms and sauté in oil mix for a few minutes. Add chicken stock and bring to the boil. Meanwhile cook noodles separately by placing in boiling water and leave covered for a few minutes.

Reduce heat to a simmer and add shredded snow peas, chicken and bok choy until chicken is warm. Season with soy sauce. Separate rice noodles and pour soup over and serve. (4 servings)

Christine Pope is recovering from surgery at the moment but is usually practicing at Elemental Health at St Ives.

Five easy lunch salads

One of the best things about finishing school in my view was the end of boring sandwiches for lunch. There is no reason that this needs to be the only option and having a variety of easy salads for lunches can be a good way to improve your child’s diet as well as adding some variety. There are a few salads it’s easy to pack for lunches and if you can add a small ice brick to the lunch box it can be kept cool as well.

What would I recommend ? These are my top 5 for the lunch box.

  1. Easy Chicken Caesar.
  2. Wombok with grilled chicken
  3. Tuna nicoise salad – this is an easy version from Delicious. Roasted potatoes can easily be substituted for the boiled version and add more flavour.
  4. Mexican rice salad
  5. Ham and corn pasta salad – a simple favourite from Taste.com and I usually try and use good quality ham off the bone to give it better flavour.

Easy Chicken Caesar

  • 300g chicken tenders
  • 1 Cos Lettuce
  • 100g proscuitto
  • 2-3 slices of old bread
  • 1/4 cup Aoili mayonaise (or plain mayonaise with 1 clove crushed garlic)

Grill chicken tenders until golden brown and set aside to cool. On a baking tray lightly oiled cook the prosciutto and diced bread at 180C for 8-10 minutes. Prosciutto should be crispy and able to be flaked across the salad. Wash the cos lettuce well and spin dry and then cut into 2 cm slices. Combine lettuce, prosciutto and dressing and serve with grilled chicken and croutons. For the lunch box it may be better to package the croutons separately and add just before eating. (Makes 2 serves).

Wombok with grilled chicken

  • ½ wombok (Chinese) cabbage
  • 2 carrots
  • 1 red capsicum
  • 2 stalks celery or 100g beans sliced
  • 100 g snowpeas or a small can of corn
  • Juice of one lemon
  • Olive Oil (2-3 tblesp)
  • White wine vinegar (1/4 cup)
  • 1 ttblsp each of soy sauce and sesame oil

Cut up finely and toss together. Finely sliced vegetables enhance each others flavour.

Combine the lemon juice, olive oil, soy sauce, sesame oil and white wine vinegar and toss through the salad. The more robust vegetables keep well and you could easily have this as a side with dinner with leftovers for lunch the next day. Just add shredded chicken (150g per person) and make sure you drain well before storing.

Mexican Rice Salad

1 cup cooked rice

1 can of black beans washed and drained

1 small can of corn

1 red capsicum diced

1 punnet cherry tomatoes halved

1 avocado diced

Dressing : 2 Tablespoons of lime juice and 1/4 cup olive oil

Combine ingredients including dressing and mix well.

A nice addition to this recipe is a small bag of corn chips or a tortilla.

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives. She typically tries to send her family with leftovers for lunch the next day and it probably works 3 days of the week! Appointments can be made on 8084 0081.

A Gluten and Dairy Free Christmas

Whilst organising a Christmas menu around allergens may seem a little challenging the basics such as prawns, ham and turkey don’t require a lot of modification apart from finding a suitable stuffing! Mince pies and puddings require more significant modifications.

One significant issue is the ratio of stuffing to turkey. This recipe for stuffing cups from Donna Hay is a great solution to that option. I have made it by substituting gluten free breadcrumbs and nuttelex (for the butter) and they work really well. Just make sure your pancetta is gluten free too!

The side dishes for Christmas can be a range of salads or hot dishes, there are some useful suggestions in my blog on Four easy ways to add Brassica vegetables to your meals. Salad options with a dressing based on either mayonnaise (no dairy) or oil and vinegar can also be a good way to add vegetables and variety to the day.

Focussing on baking these are my two essential Christmas recipes and they are both from my Mum!

Mince pies (Makes approx 36)

Fruit mince – I jar

Sweet Shortcrust Pastry

2 1/2 cups of gluten free flour,

1/2 cup castor sugar ,

185g butter (or Nuttelex for milk protein allergies)

2 eggs.

Combine butter and sugar, add flour until mix is like crumbs and then mix through egg to combine. Put on a floured surface and loosely knead. Wrap and chill in fridge for an hour before using.

Rollout pastry between two sheets of baking paper or on a floured surface. Cut into small rounds and use half for the base and the remainder for the lids. Spoon a heaped teaspoon of fruit mince into each pie and then seal lids by pinching the pastry together. Cook at 180C for 12-15 minutes.

Christmas Pudding

250 g each raisins, currants, sultanas and 60 g peel

1 1/4 cups brown sugar

4 eggs

1 cup plain gluten free flour

3 Tblspn Rum

250 g Butter or Nuttelex (Dairy Free)

2 cups soft breadcrumbs from gluten free loaf

Rind of an orange and a lemon

1/2 tsp each salt, mixed spice, nutmeg, ginger, cinnamon and bicarb soda.

Chop raisins and peel, add other fruit and combine with rum. Leave covered overnight.

Cream butter, sugar and fruit rind. Add eggs slowly beating each in well then stir in fruit in alternation with the sifted flour and spices and breadcrumbs.

Place in greased pudding dish. Cover with foil and simmer for 6 hours. Keep water level about half way up the pudding bowl and check levels regularly.

Serves 10-12 people.

Ideal to serve with Coconut Milk icecream such as Over the Moo Vanilla Bean or Coyo Vanilla or Vanilla Bean and Nutmeg.

Dealing with the smoke haze.

The smoke haze in the Sydney basin has already lasted longer than most of us expected and many people are suffering particularly those with respiratory conditions or allergies. This week Sydney jumped to the ninth most polluted city. So what you can do to protect yourself for the next few weeks?

1. Hydrate – the body needs to be properly hydrated to keep mucous membranes moist and to flush out toxins. The mucous membranes filter out toxins and provide protection so if you are really dried out consider using a saline nasal spray or eye drops for more protection.

2. Exercise Indoors or not outside when smoke is visible. Air quality may be better inside with air conditioning rather than outside. This is particularly important if you are already asthmatic or lung function is compromised.

3. Avoid other toxins because this is a good way to lighten the load on your bodies detoxification systems, like liver and kidneys, as they already have more work to do. Toxins could be cigarettes or alcohol or foods which your body reacts such as dairy or gluten.

4. Supportive nutrients for detoxification. This could just involve dosing yourself on Vitamin C twice a day or with chronic mucous you could look at N-Acetyl Cysteine to help reduce mucous in your system.

5. Increase intake of anti-inflammatory foods: garlic, turmeric, ginger, green leafy vegetables, fatty fish, nuts, beetroot and pineapples. Foods with a high sulphur content like garlic help support detoxification pathways.

6. If you do work outside consider the use of a well fitted mask to reduce exposure to fine particles.

What other strategies can you suggest? Please add your ideas in the comments section below.

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. Appointments can be made on 02 8084 0081 or online at www.elementalhealth.net.au .

Okra – mucilaginous veggie

Okra is an unusual vegetable as it contains a mucilaginous gum which thickens stews and casseroles. It is known for its use in gumbo in Creole cooking however it has a wider range of uses and is worth including on a more regular basis.

A small study of okra conducted in 2013 (1) showed that okra reduced the production of fat and increased the breakdown of cholesterol. The only other food with a similar cholesterol lowering effect is oats.

Nutritionally okra has a high level of Vitamin C and folate as well as moderate levels of magnesium and potassium.

Looking around for recipes for okra I was focussed on finding a breakfast option to copy the one I had enjoyed in Fiji at a breakfast buffet. What I did find was some really useful side dishes which would add flavour to any meal.

1 Roast sweet potato and okra this is a good combination of flavours and additional vegetables as a side for grilled meats.

2. Tomato and okra stew a filling side dish or a tasty breakfast option.

3. Okra and Potato Hash this would make a good breakfast option as well as a side dish.

4. Easy Roast Okra this is a simple roasted version with olive oil, salt and pepper.

Of course no blog on okra would be complete without a gumbo recipe and this chicken and chorizo gumbo from Taste.com looked straightforward.

Let me know whether you find okra is a worthwhile addition to your vegetable intake after you have tried the recipes.

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives. You can make appointments on 02 80084 0081 or online at the website .

(1) Hypolipidemic activity of okra is mediated through inhibition of lipogenesis and upregulation of cholesterol degradation. https://www.ncbi.nlm.nih.gov/pubmed/23606408

Carrots – seasonal veggie inspirations

Carrots are a versatile vegetable and nutritionally a great source of Beta-Carotene, Vitamins B6 and K as well as minerals such as potassium . The beta carotene in carrots can be converted to Vitamin A. They are also good food for the microbiome as the soluble starch in carrots is largely pectin.

Carrots have the advantage of being ideal raw or cooked. Carrots are available year round and are usually very reasonably priced so a great addition to the weekly shop.

How do you include carrots in your meal plan? Well in addition to being a great side dish on their own they combine well with so many flavours to add to a meal. Often the base of many casseroles or pasta sauce is to start by sauteeing carrot and onion as these “fragrant” vegetables add to the flavour profile of a dish. Adding a carrot can be a good way to increase the quantity of vegetables in a dish.

Here is a list of recipe suggestions for including more carrots in your cooking. Some of these are from recent blogs and others are just recipes I use all the time at home. Carrots are also a favourite to add to roasts as they absorb flavours beautifully specially if you cook them with the lamb or chicken.

Turkey Mince bolognaise – turkey mince is a good light option for pasta sauce.

Carrot and Apple Salad – an easy and quick combination from Carol Ray with walnuts and a lemony dressing. A nice change from coleslaw.

Carrot Pumpkin and Coriander Dip this is a slightly spicier combination but makes a really interesting change from humuus.

Carrot and Onion Side Dish

  • 500 g carrots peeled and cut into rings
  • 2 brown onions peeled and sliced in thick rings
  • 2 Tblsp fresh chopped continental parsley
  • Olive Oil

Steam carrots lightly for 3-4 minutes so they are still crisp but cooked. Saute onions in olive oil for 3-4 minutes until clear and then add carrots. Saute for 2-3 minutes. Serve with chopped continental parsley.

My favourite way to serve carrots is roasted however this combination with roasted parsnip (Maple roasted carrots and parsnip) is simple and a delicious way to get children to eat more vegetables as well.

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. You can make an appointment on 8084 0081 or online.

Microbiome or genome – what tells you more?

shutterstock_609019046What tells us more about your risk of developing a disease, DNA or your microbiome? The explosion of DNA testing has meant that we have developed much more knowledge about an individual’s DNA. It’s also clear that simply having a particular gene or a snip does not mean you will necessarily develop the relevant condition. Our DNA is the terrain but the environment is the trigger.

The microbiome on the other hand can tell us more about whether the environment is triggering a condition. Microbial diversity is more critical to health. Loss of diversity seems to have a more negative impact on health and an overgrowth of particular strains of bacteria can also contribute to a higher risk of developing chronic diseases.

Cholesterol is a good example. Looking at the risk factors for cholesterol levels close to 50% is derived from your underlying genetics and 50% from your microbiome. A good diet which increases microbial diversity can make all the difference to your cardiovascular risks. In fact the microbiome strongly influences many of our metabolic risks including factors such as fasting glucose, lactose intolerance and waist circumference.

The bacteria in our gut enable exert their effects by the production of key metabolites. Certain gut bacteria can control the production of these metabolites and therefore significantly influence our function. An example of this is Bifidobacterium lactis. It increases the production of short chain fatty acids in the bowels. These activate the vagal nerve and signal that we feel full. So a deficiency of Bifidobacterium lactic can mean that we don’t have that signal working quickly and therefore we are prone to overeating.

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In conditions such as Rheumatoid Arthritis, Osteoarthritis and Ankolysing Spondylitis the gut bacteria is often low in strains that produce a metabolite called butyrate. It is often the case that the microbiome has an elevated level of Prevotella Copri or another problematic strain. That is why treatment needs to be focused as much on rebalancing the microbiome to support the strains that are healthy and to crowd out the problematic strains. Prebiotic fibres such as Saccharomyces cerevisiae (Boulaardi) can be a useful part of treatment. The other critical factor is to ensure that you are feeding the microbiome and my blog on 6 Tips for feeding your gut bacteria right! is a useful guide.

There is still a lot of emerging research in this area so please follow my blog to see the latest updates.

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives in Sydney. If you think your microbiome needs some attention you can make an appointment online at http://www.elementalhealth.net.au or phone on 8084 0081.

 

 

Climate Change – what can you do?

During the recent election there was a lot of debate about climate change and the need to take action. It is an overwhelming issue for any one person to deal with on their own. What I thought might help is to break it down into smaller tasks and see what you can do to reduce your carbon consumption. In the last 18 months Australians have reduced consumption of plastic bags by 1.5 billion bags so I am sure collectively we can make some reasonable changes.

First up where are the big contributors to greenhouse emissions – well it depends a little bit on your source but according to Austalian government data

transport is a major contributor to emissions.

How do we reduce reliance on gas guzzling cars ? My top four suggestions are as follows:

  1. Use public transport where possible. Ever since they dug up George St for the light rail I have found driving into town a nightmare. Roads are blocked off and its really hard to find places to cross over. Consequently my entire family now uses the train consistently and its really reduced the mileage in our cars significantly. Look at bus routes too it is so easy now with the Opal card to jump on a bus for short distances.
  2. Consider whether you really need a second car (which is an expensive cost in terms of depreciation, insurance and registration etc) and whether you could use taxis or Ubershutterstock_1216160155 particularly if you live close to where you work. If you really only use a car intermittently have a look at services like Go-Get for short term use or hire a car for bigger trips.
  3. Walk more! On Sundays we walk to a local coffee bar with the dog and pop in and buy a few things at Harris Farm. More steps for us and lower use of the car.
  4. Invest in the latest energy efficient vehicle , whether its an electric car or a hybrid like the Honda Civic.
  5. Put the kids on the bus to school. Traffic on the North Shore is chaotic in the mornings and part of that is due to the number of children who are driven to school. Due to the fact that many parents are unaware of bus services to school they don’t use them and then it becomes increasingly difficult to justify the service. 40 kids on a bus is much less problematic than 40 parents individually driving children to school.

What’s next? If you have already adopted as many of those options that are affordable probably the next area to look at in reducing your carbon footprint is food. Agriculture is responsible for around 16% of carbon emissions and the biggest part of that is methane from livestock accounting for in excess of 50%.

  1. Reduce your consumption of meat and other animal products. I am not recommending that you adopt veganism however it may well be worthwhile looking at making vegetables the star of your dinner table and meat more of a condiment.
  2. Look at more than just a Meat Free Monday – ideally look at vegetarian proteins like chickpeas, tofu and other legumes as well as cheese or eggs to make up your protein requirements. This also makes a much more affordable diet than relying heavily on meat.shutterstock_158785211
  3. What can you grow at home ? Whether its simply some herbs or fruit, most people can grow things they use regularly like lemons or mint or rosemary. It all helps reduce the amount of transport used for shipping food as well as food miles.
  4. See if you can buy produce locally as there are now lots of farmers markets or organic markets on offer.

Another way to reduce your carbon footprint is to look at reducing plastic use in your home. My recent blog on Quitting Plastic has some straightforward ideas.

How are you planning on reducing your footprint ?  Post in the comments section to share your ideas.

Christine Pope is an experienced natural medicine practitioner based at Elemental Health, St Ives. You can make appointments on 8084 0081 or online at http://www.elementalhealth.net.au .

Dinner for the next 2 weeks

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Imagine how much better we would all eat if we had a chef shopping and cooking for us. If we didn’t need to think about what to cook and whether we had the ingredients but simply show up and eat. It sounds ideal doesn’t it ? This isn’t really a solution for most of us so I would recommend a few ways to reduce the mental load and make it a little easier to shop and cook without having to waste too much time and energy in the process.

Setting up a two week menu that you rotate with a few seasonal adjustments can be a good tool. The menu below if what I am currently working around. Ideally one night’s meal becomes a second meal reheating leftovers or reusing some of the ingredients. Here is a sample 2 week menu you can then adjust based on your own preferences (you get one night off a week for a meal out or takeaway).

Week One

Monday Easy Carve leg of lamb with roast vegetables (potatoes, pumpkin, parsnip or carrots depending on the season) and greens (steamed beans or blackened asparagus).

Tuesday Leftover lamb from roast as Lamb Biriyani or Shepherd’s Pie. Click here for an easy recipe from the Fuss Free Foodie with a couple of easy cheats.

Wednesday Turkey with Sweet Potato and Snow Peas served with rice

Thursday Vegetable Curry with Sausages or Lentils

Friday Grilled Salmon with Stir Fry Greens (see recipe below)

Saturday Asparagus and Mushroom risotto (or Spring Vegetables or Cauliflower and Peas) Leftovers make good risotto cakes for Sunday lunch with a green salad.

Week Two

Monday Easy Roast Chicken with roast vegetables (use thigh cutlets and layer on the roast vegetables with lemon juice, rosemary, olive oil and rock salt – 50 minutes for the cutlets to cook and then crisp off the vegetables for a further 10 at 180C.

Tuesday Spaghetti Bolognaise

Wednesday Leftover Lasagne Bake with a Cos salad

Thursday Cauliflower and Chicken Curry with Steamed Rice (or better yet a bed of steamed spinach).

Friday San Choy Bow with Stir Fried Greens (scroll down for the recipe)

Saturday  Grilled Steak with bay seasoned potatoes and roasted broccoli and cauliflower.

Stir Fry Greens

2 bunches of broccolini or 400g of broccoli cut into florets

2 bunches of bok choy

1/2 cup of bone broth or stock

1/2 cup soy sauce

1-2 Tablespoons of sweet chilli sauce

Combine liquid ingredients in a jug. Heat a small amount of oil in a wok and then add broccolini and stir fry for 1-2 minutes. Add liquid ingredients and bok choy and heat through and stir fry on a low heat for 10 minutes. Serve.

Turkey mince bolognaise

750g turkey mince (other mince works well too)
1 brown onion finely chopped
2 carrots peeled and diced
1 jar of passata (chopped tomatoes)
1 glass of red wine or beef stock
1 tsp chili (optional)
2 cloves garlic crushed

In a little olive oil saute onions and carrots on a low heat for a few minutes until onions are soft. Add mince, continue cooking until mince is browned and then add remaining ingredients and simmer for twenty to thirty minutes. Serve with pasta and a little grated Parmesan cheese.

Lasagne Bake

Add eggplant: 1-2 eggplants approx 500g.  Pierce the skin with a fork in a couple of places or it will explode in the oven and roast for 40-45 minutes at 180c. Scoop out the flesh and combine with the sauce about 5-10 minutes before serving.

Layer the sauce with lasagne sheets and bake in the oven covered for 30-40 minutes at 180C.

Christine Pope is an experienced naturopath and nutritionist but she frequently gets bored trying to think about what to cook for dinner too! Please add further menu suggestions in the comments below and share your inspiration.

Serves 6-8

6 ways to quit plastic

Last year Coles and Woolworths decided to remove free plastic bags from the checkouts. In the 12 months following this announcement it reduced the number of single use plastic bags by 1.5 billion. However we are still using 3.5 billion plastic bags annually and there is quite a long way to go in reducing our reliance on plastic. After reading the book Quitting Plastic recently I have developed a quick list to start on helping you reduce your plastic use further.

  1. Ditch single use bags – reducing plastic bag use means that you need to take reusable bags every time you go shopping. Ideally return them to the car as soon as you have emptied them so they are ready for the next trip. Also have a think about whether you need bags as you buy items in the fruit shop. Can you just put them loose in a couple of your recyclable bags for weighing at the checkout?  If we do end up with a few bags from the shopping we reuse them as dog bags.
  2. Reduce plastic wrap – find containers that can be reused for storage rather than placing plastic wrap over the contents. For smaller items that do need coverage invest in some beeswax wraps. One medium wrap I bought I cut into three pieces and used it for wrapping cheese and another section for rewrapping around cold cuts. Beeswax wraps can be washed in lukewarm (not hot) water with a little dish soap to reuse them for up to 6-12 months.
  3. Find a drink bottle – single use water bottles are another significant contributor to our overuse of plastic. Stainless steel bottles can be used for both hot and cold drinks however there are also good quality plastic bottles that can be reused multiple times. Just try and avoid other nasties such as BPA or phthalates.
  4. Dine in or Keep Cups – two or three takeaway coffees a days can add up to a lot of cups cluttering landfill. Better alternatives are a keep cup that is reused or dining in.  Many cafes are now offering a discount if you use a keep cup which is another plus. Actually an even better option is to sit at the cafe and have your coffee or tea in a real ceramic or porcelain cup which then gets washed and reused. It’s also a good way to give yourself a little break during the day and its environmentally sound. It’s good to know I can justify a cuppa at my favourite locals when I am at work so look out for me at Pattisons or Stanley St Cafe !
  5. Freezer options – The first four items to me felt reasonably straight forward however I know that with keeping meat in the freezer I do not feel comfortable with it being unwrapped so what are the alternatives? The best options I can find so far are cornstarch bags (which are biodegradable) or using reusable plastic or glass containers. I have been freezing stock in glass bottles however I probably do lose an occasional one to breakages so you do need to be careful about how you store it in the freezer. Also do not put hot food into glass and then straight into the freezer, let it cool first.
  6. Clothing – To be really honest when I read the book Quitting Plastic I really hadn’t thought through the amount of plastics used in clothing and more concerningly the tendency for those plastics to generate micro-plastics in the washing process. These microplastics accumulate in our water supplies. A quick and panicked look at labels revealed a few good purchases and a few more concerning ones, in particular my favourite workout gear which is very flattering was also largely derived from plastics. BUT throwing it out will mean more plastics in landfill. So I am going to wear them out and find a bag that I can wash them in which will trap the microplastics (guppyfriend.com) and I can then throw them out. In the meantime I am carefully checking clothing and looking for a high percentage of cotton, wool, silk or bamboo or pulped wood fibres or cellulose such as viscose and rayon. One label that does offer alternatives in bamboo in colourful prints and designs is Maiochi. Country Road also offers some and quite a large range of cotton and linen.

For more ideas on quitting plastic have a look at my Instagram (@allaboutnaturalmedicine) this month or my Facebook page. You can also get your own copy of Quitting Plastic for a large range of other ideas from Booktopia, Target, Angus and Robertson or Dymocks.