Category: Meal Plans and Recipes

Posted by Christine Pope on in Health Care, Healthy Ageing, Meal Plans and Recipes, Nutrition

Six ways to easily add six serves of vegetables to your day
Broccolini mushrooms and halloumi

Some days in clinic vegetables are my main point of focus. For so many people they tend to eat a lot of grains, toast, cereal and pasta but they are consistently light on vegetables. Fundamentally diet is 70% of the battle in maintaining good health and one of the best strategies long term is to have three cups of vegetables in your diet daily (1/2 cup = one serve of vegetables). Many people find it difficult to design a menu that enables them to meet the three cups so in this blog I am sharing some of my best suggestions for increasing the vegetables in your diet.

  • Start with veggies at breakfast. Add a side to your scrambled eggs of mushrooms, sauteed spinach or tomato. Make up a frittata with a range of vegetables and increase your count for a few days quickly and easily. Vary up the breakfast options with mushrooms and humuus on toast or smashed avocado with a corn salsa.
  • Add a smoothie that is based on vegetables during the day. Many people will add spinach or greens but have you ever thought about adding frozen cauliflower or pureed pumpkin ? One of my favourite sites for recipe ideas is Simple Green Smoothies which share lots of recipe ideas with their mission to help people fall in love with Kale. A recent option was an Orange Immunity Smoothie which had a protein powder, pureed pumpkin, banana and oranges plus cinnamon, tumeric and ginger.
  • Snack on vegetables when the mid afternoon slump hits try having carrot and celery sticks with humuus or guacamole dip as a snack.
  • Bulk up with veggies in a stew. casserole or bolognaise. My bolognese recipe uses some slow roasted eggplant in addition to the usual carrot, celery and onion. Basically put the whole eggplant in the oven for 40-45 minutes at 180C , after piercing it with a fork a few times. Student Budget Friendly Meals has the bolognaise recipe as well as a few other ideas for adding more vegetables.
  • Swap out half the meat in a recipe for lentils or chickpeas. Two of my favourite options are adding lentils to a bolognaise sauce or adding chickpeas to a casserole. Have a look at this easy tagine recipe from Taste.com .
  • Make sides the star! Grill your protein and then add roasted brussel sprouts with pomegrante and tahini, honey mustard cabbage wedges, charred broccolini with lemon and garlic or maple roasted beetroot and pear.Looking for more ideas have a look at some more recipe ideas in Four easy ways to add brassica vegetables to your meals .

My Healthy Holiday Options ebook has eight delicious sides, a range of healthy salad options with legumes and some fun smoothie recipes, including a mango mint smoothie as well as banana cherry. It has some great inspiration whether its for a Christmas in July function or just a great way to add more colour and variety to your meals.

Easy eggplant salad

There are so many reasons to include more vegetables in your diet. The fibre in vegetables acts like a broom and helps keep you regular and the insoluble fibre feeds your beneficial gut bacteria which helps support your digestion and your immune system. In my recent blog What are the best vegetables for feeding your gut ? you can find all the information on the best type of vegetables to include to improve your gut health.

Christine Pope is a naturopath and nutritonist based at Elemental Health St Ives. She is passionate about including more vegetables in the diet and encouraging her local cafes to provide more tasty breakfast options. Appointments are available online at www.elementalhealth.net.au or on (02) 8084 0081.

Posted by Christine Pope on in Gluten Free, Health Care, Healthy Ageing, Meal Plans and Recipes, Nutrition, Recipes, vegetables

Too busy to shop and cook healthy meals ? Have you considered a meal delivery service?

Cooking at home is often the best way to improve your underlying health, however for many people it can be a challenge particularly when they are time poor. Food companies have identified this gap in the market and there are now a number of companies providing ingredients and recipes for meals that can be prepared quickly and easily. Meal planning services such as HelloFresh, Marley Spoon and Dinnerly provide delicious recipes with all the ingredients you need to prepare them. All you have to do is follow the instructions – easy!

Dinnerly is considered very cost effective per serve, however Marley Spoon servings are more generous. Hello Fresh has a wide range of meal options and seems to work out around $10 per meal, which is better priced than most takeaway. The meal planning services send only enough for the individual meals which also reduces waste. Most of the meals in these services are designed to be prepared in under half an hour.

What do you do when you don’t have time for cooking but still don’t really want to be ordering takeaway every night ? Add food intolerances or allergies and it can be harder still .

My top list of options which is a little Sydney centric is as follows;

  1. Nourish’d offers vegetarian and gluten free options and has the added advantage of having meals designed by a nutritionist. The range offers keto friendly, nut free and dairy free. There is a reasonable range of options which include beef cheek ragu with cauliflower mash, beef brisket and a sweet potato spaghetti.Sides to increase the vegetables include roasted broccoli, cauliflower mash and potato mash. Meals have a nutritional breakdown and are generally a good level of protein. The menu’s change weekly and upcoming options include a beef stroganoff with beetroot salad and sweet potato mash and a chicken masala, which shows some good variety. Nourish’d also appears have NDIS approval.
  2. Chefgood offers a range of no added gluten or dairy meals. Whilst not offering a gluten free kitchen this option may be suitable for those with intolerances but is not recommended for those who are celiac. The meal plans offer a number of meals between 5 to 14 meals a week with options which include low carb, high protein, vegan and vegetarian as well as a range of weight loss optins. Chefgood also has a range of add-ons which include additional sides and juices. The sides are not particularly inspired and include soup, mashed potato, greek salad and an avocado salad. Reviews on google are generally positive although there appear to be recent complaints about delivery issues. The company delivers to the eastern states and South Australia.
  3. Dinner ladies deliver frozen meals which have been cooked from scratch. There is a wide range of options although they do not seem to cover food intolerances particularly well they do provide a statement of allergens. The major issue seems to be the possiblity of cross contamination risk. The menu includes some good main course options including burgers, fritters, snitzels, stir frys, casseroles and pastas. This is a popular option with families.

For those who are looking for meal inspiration there are a number of blogs that may be helpful with recipes and meal plans. Have a look at Meal Plan Week One , Meal Plan Week Two , Four easy ways to add brassica vegetables to your meals and Spring Reset Meal Plan .

Posted by Christine Pope on in Environment, Health Care, Healthy Ageing, Recipes

Ten easy New Year’s resolutions you can totally nail for 2023

We have all made those New Year’s resolutions that ultimately set you up to fail. You know the “Lose 10kgs” and “Get Fit” or “Save a deposit”. Gyms rely on us making those resolutions so that we set up a membership use it for a few weeks and then gradually forget all about it. This year I wanted to share ten easy New Year’s resolutions you can keep and help you start the year with a win!

First up before you review the list and pick just one thing (cos I am determined that you succeed) have a look back over 2022 and see if you can find two or three things that you are really pleased that you did do or achieve. From a work perspective it could be trying or learning something new, mentoring another staff member or finally getting a well earned promotion. At home it could be as simple as finally getting that door fixed or another project that was bugging you, decluttering a room or planting your own herbs in the garden.

From a health perspective is it something you have done for yourself that you noticed made a difference ? For me it was committing to twice weekly Pilates as its made a real difference to my strength and stability. It’s also interesting to notice how after 6 months of regular activity you notice that your recovery from other activity (like cooking Christmas dinners) is so much better. It doesn’t need to be a big thing it could be as simple as drinking more water to stay hydrated or having more salads at lunch!

This list is broken down into sections to make it easier for you to pick one! Please make sure you post in the comments section which one you chose and how it works out for you.

Decluttering!

  • Declutter your email – unsubscribe from ten newsletters. It’s amazing how many pile up in your inbox each day and how much time you waste deciding whether to read it, delete it or perhaps you may want to look at it later. Reality is if you actually have a need for it you can always Google later. So hit Unsubscribe and enjoy a decluttered inbox.
  • Rather than scrolling through your phone on Facebook or Instagram open your photo’s and start pruning them, maybe aim for 10 photo’s. If you don’t have a huge number try sorting them into albums so its easier to find material. My current albums include food and tea, so I have always got some inspiration handy for my social posts.
  • Pick a drawer – whether its in the kitchen or the bedroom start by decluttering one drawer. Use the three pile method – empty the drawer out and then sort into three piles, usable, repairs needed and bin. Sort through and be quite aggressive with what gets binned, for example if you start with a sock drawer then throw out the unmatched socks, the ones with holes and the ones where the elastic has gone. Throw out the bin pile, set aside the items that need repair (could be buttons or hems with clothing) and then return the usable items to the drawer after wiping the drawer clean first.

Education

  • Try a new board game or card game, ideally something that challenges your brain a little and possibly in an area you aren’t that good at if you want a little bit of brain training as well. Popular board games in our house at the moment include Settlers of Catan and Pandemic, which are a little different as they are more collaborative games. A couple of newer card games that are have also had good reviews “Snake Oil”, great if you love a bit of drama and “Crew”, a modified version of 500.
  • Listen to a webinar or a podcast and learn something new. Whatever your areas of interest just ask for referrals. There are currently two free webinars on offer on my site at the moment and you can chose from 6 tips for Ageing Outrageously or Natural medicine for first aid

Health

  • Add a new recipe to your repertoire. There are quite a few suggestions on my blog as well as the Easy One Pan Meal Download . Just add an easy curry, salad or a few veggie sides. There are twelve vegetable side recipes in my Healthy Holiday recipes including sweet potato and peach with rosemary and maple beetroot and pear.
  • Do a walk by the beach or in the bush, ideally as much or as little as you are comfortable with for your current fitness. This afternoon we are heading to Davidson Park to do the lyrebird walk which is 2km each way and runs alongside Middle Harbour, best of both worlds as you are by the bush and the water.
  • Create some calm in your mind. Try doing a meditation there are a wide range on commercial apps such as Calm and Gaia and the free 30 day meditations on Themeaningoflife.tv are well worth trialling. You can just do ten or twenty minutes and see if the format is right for you.

Self Care

  • Have a mini spa day with a bath with mineral salts and combine it with a facial treatment with a mask or scrub. Quite often you have been gifted bubble bath or other products so take advantage of them or simply buy a box of Epsom Salts and add a little lavender oil to the bath.
  • Book a favourite treatment to enjoy in January, whether it is a remedial, lymphatic or craniosacral massage or a facial or pedicure.

Feeling inspired to knock over more than a few of these then you may want to look at my blog on 12 Changes for better health to really undertake a big renewal in 2023!

Sweet and Salty recipes for some spooky halloween fun
Posted by Christine Pope on in Meal Plans and Recipes, Recipes

Sweet and Salty recipes for some spooky halloween fun

Halloween is a good time to break out a few fun treats, whether its to feed trick or treaters or just to entertain the family. This collection of recipes has a selection of sweet and savoury recipes which will provide some inspiration for a party, entertaining after school snacks or just some tasty options.

A few years ago we had a combined Halloween party for my children’s birthday just after we had moved house. The timing was less than ideal but we had a lot of fun decorating with cobwebs and pumpkin tea lights. We tied mini donuts to the washing line, bobbed for apples (not a good idea really for young children) and played wrap the mummy with toiler paper. It’s a pity that I didn’t have this recipe collection at the time but we did organise an amazing spooky castle cake!

Included in this collection are some fun fruit snacks with;

  • Candy Fruit Canes
  • Monster Apple Bites
  • Banana Ghosts
  • Clementine Pumpkins
  • Bat energy bites

Or you can enjoy a few savoury options with;

  • Spiders on a log (celery and peanut butter)
  • Mini spider web pizzas
  • Spooky spider devilled eggs
  • Creepy crawly spider pretzels.

Download recipes here

halloween-fun (1)Download

Let me know if you make any of the recipes and which ones were tastiest!

For more recipe inspiration of simply information on maintaining or improving your health have a look at my program Ageing Outrageously which covers six key areas for ensuring that you age well. These include improving brain health, balancing blood sugar, improving gut and digestion as well as strategies for assessing and monitoring your health. The program has been designed for people who may not have the time or resources to work with me directly but would like to invest in improving their health. The program cost of $249 is similar to the cost of my initial appointment but you can run through the program under your own pace at home and it covers content from a series of 6-8 appointments .

Are your medications impacting your ability to age outrageously well?
Posted by Christine Pope on in Energy, Health Care, Healthy Ageing, Nutrition

Are your medications impacting your ability to age outrageously well?
Supplements

Many people over fifty are on a range of medications to manage chronic health problems. According to the Australian Institute of Health and Welfare 47% of the population is managing chronic health conditions which include arthritis, asthma, back pain, cancer, cardiovascular disease, chronic obstructive pulmonary disease, chronic kidney disease, diabetes, mental health conditions and osteoporosis. Whilst these medications are often essential the side effects of some of these common medications can have negative impacts on your overall health.

What can you do to manage these risks? First up make sure that your GP is aware of all the medications you are taking and that they are still appropriate. Secondly if you are having noticeable side effects with a medication see if your GP can recommend an alternative. The next step, if the medication is creating side effects, is then to consider looking at supporting yourself nutritionally to minimise the impact. Below are five common medications that may have side effects that impact your brain or physical health (1) and some strategies for managing them.

  1. Statins. A common problem for people on statins (cholesterol lowering medication) is that they start feeling less energetic as the statins deplete the levels of Co Q 10. Some people can also suffer from muscle aches and pains and develop memory problems. CoQ10 is important for energy production within the cell. Dosage is a little dependent on weight however generally 150-300 mcg is useful and its recommended that you start at a lower dose and build up slowly.
  2. Metformin which is often given for Diabetes can reduce levels of both B6 and B12. Low B12 may lead to peripheral neuropathy which can cause loss of sensation in the feet or tingling or burning sensations. Again a Multi vitamin with adequate B12 is essential . Depending on your other medications and any possible interactions you may need to use individual supplements rather than a multi-vitamin. Balancing your blood sugar is also essential when you are on these medications so have a look at the dietary recommendations in my blog Are you missing out on ways that you can start ageing outrageously well ?
  3. Anti-depressants need B vitamins for optimal effect and whilst they may not reduce levels specifically they may be less effective if you are not taking a multi vitamin at the same time. In addition your mood may be helped by considering an anti-inflammatory diet and according to the Mayo clinic, walking at least 30 minutes daily (2).
  4. Antibiotics Antibiotics can disrupt the natural bacteria flora in the digestive system, reducing beneficial bacteria, including Lactobacillus acidophilus and Bifidobacterium bifidum , this may result in symptoms like persistent diarrhoea or constipation. Use a good quality brand of probiotics such as Inner Health with at least 5 billion live organisms for effective management. Nutritionally make sure you are having at least 3 cups of vegetables a day to feed beneficial bacteria and consider a range of prebiotic fibres as well. There is a lot more information on the best options in my recent blog What are the best vegetables for feeding your gut ?
  5. Hormone Replacement Therapy impacts on folic acid (B9), B6 and B12 as well as magnesium levels. A good multi vitamin plus between 400-800mg of magnesium can be useful in managing the side effects. HRT can be useful to manage significant symptoms post menopause and it is adviseable to ensure that if you are using it long term you look at liver support, such as St Mary’s Thistle, to minimise adverse effects longer term.

Food sources for some of these key nutrients such as Co Q10 can be a little challenging. CoQ10 is found in organ meats like kidney, heart and liver. Whilst you could look at including a nice pate on a regular basis, to include liver for example, it is hard to get sufficient levels without a supplement if you are vegetarian or can’t stomach organ meats. There are some organ supplements on the market which could be a good option, just make sure they are organic wherever possible.

Magnesium is found in a wide range of foods, but inadequate intake is common and is associated with a greater risk of osteoporosis. Food sources of magnesium include nuts and seeds, dark leafy greens, legumes, quinoa, dark chocolate, brown rice and other unrefined whole grains (3). People who benefit from a magnesium supplement are prone to headaches and cramping and have difficulty staying asleep. They usually find that magnesium reduces cramping with supplementation. Ideally look for a form of magnesium that is combined with a citrate or an amino acid chelate as magnesium combined with oxide is usually only helpful for constipation as it has laxative qualities.

For more information on maintaining or improving Brain Health have a look at my program Ageing Outrageously which covers six key areas for ensuring that you age well. These include improving brain health, balancing blood sugar, appropriate movement, gut and digestion as well as strategies for assessing and monitoring your health. The program has been designed for people who may not have the time or resources to work with me directly but would like to invest in improving their health. The program cost of $249 is similar to the cost of my initial appointment but you can run through the program under your own pace at home and it covers content from a series of 6-8 appointments .

Key sources

(1) https://www.drugs.com/drug_information.html

(2) https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

(3) https://www.medicalnewstoday.com/articles/318595

Posted by Christine Pope on in Health Care, Nutrition, Recipes, vegetables

Confused by Zucchini? 5 simple ways to use it in meals.

One of the best ways to keep your food budget under control is to eat seasonally. At the moment Zucchini is in season and Harris Farm is offering the imperfect picks known as unruly Zucchini at good prices. So how do you make the best use of Zucchini? One of my favourites is a stir fry with ginger and orange but its also lovely in ratatouille, grated in fritters or chargrilled in salads.

Zucchini is a low carb vegetable with one cup of zucchini providing 3g of carbohydate, 40% of your daily Vitamin A requirements and is a good source of carotenoids such as lutein, zeaxanthin, and beta-carotene. These carotenoids are beneficial for eye health and vision.

A few other options for zucchini recipes from some favourite sites and a few recipes for inspiration;

Gratin with Potato and Zucchini

  • 500g potato sliced thinly
  • 4 small zucchini cut into small rounds
  • 2 red capsicum finely sliced
  • Thyme

In a casserole dish layer zucchini, capsicum and potato. Start with zucchini on the bottom and finish with potato on the top and sprinkle with 2 tsps dried thyme. Cover with lid and cook in over an 180C for up to an hour. Serve as a side with grilled meats or fish.

Stir fried zucchini with ginger and orange

  • 600 g zucchini
  • Small knob of ginger
  • peel of half an orange grated
  • 2 Tblsp Soy Sauce

Cut zucchini into batons. Grate ginger finely and saute lightly for 30 seconds in a wok. Add zucchini and stir fry until soft and a little blackened. Stir through the grated peel and add the soy sauce, stir through for 30 seconds and then serve.

Simple Potato Curry

One tablespoon curry paste,
1 tsp each cumin, mustard, ginger and garlic
One onion
2 potatoes
1 piece sweet potato or pumpkin or 2 carrots
2 red capsicum
1 eggplant
2 zucchini
1 can chopped tomatoes
1 can coconut milk


Add a little oil to the pan and a chopped onion plus the spices. Fry the onion in the spices. Add two potatoes, a quarter pumpkin, two red capsicum (scrub potatoes, don’t peel – less work and better for you). Cut all the vegetables about the same size – for instance, in quarters.

Chop and slice salted eggplant and two zucchini. (Before you use eggplant – slice it, pour salt on it and then after 10 minutes wash it off). Stir this through, add a can of chopped tomatoes, cover for 20 minutes, cook on low heat. Check that the potatoes are getting soft. Add a small can of coconut milk and simmer for a further 5 mins before serving.

Variations: add a bunch of spinach (chopped) or Chinese cabbage a few minutes before it is finished cooking. Leftovers will make another meal with a tin of legumes or chickpeas added.

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