EASY TRAVEL TIPS!

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I got the idea for this post after a recent overseas journey which spanned around 36 hours of flights, trains and buses. Whether on a journey as long as mine, or something less intense, traveling has a definite impact on our physical well-being – time-zone changes, cramped conditions and limited food options disrupt our natural cycles, so it pays to be prepared. With the holiday season winding down this is perhaps a little belated, but keep these tips bookmarked for next time!

Preparation:

  1. The day before you travel, move around a lot – go for a long walk or gentle jog, go to a pilates or yoga class or simply stretch.
  2. Buy some healthy snacks to eat on the journey – avoid plane/train/ food if you can. I tend to pack leftovers (fritatta and salad is easy to pack) nuts, nut butter, coconut oil, dried fruit, healthy snack bars, crackers, bananas, avocados, kale chips, crisps, dark chocolate, bake some muffins or a loaf. You should be fine taking this food onto a plane but anything left after your flight you may have to declare on entering a new country (transit should be fine).
  3. Eat and hydrate well on the day you are flying so you can fill up on good quality produce and won’t be tempted by any nasties onboard. Try to get in a vegetable juice or smoothie before the flight –  google beforehand to find out if your airport has a juice bar. Green tea will help with tension headaches – I take the tea bags with me and just ask for hot water.
  4. Pack your probiotics to help keep your tummy happily digesting and to help support your immune system (being stuck in a confined airless places with loads of people can be a germ breeding ground!).
  5. Prepare your travelling outfit – choose your most comfortable clothes, soft fabric that is loose fitting or nice and stretchy. Pack an extra pair of socks or some slippers or flip flops/jandals to walk around in as you want to take your shoes off as soon as you begin your journey.
  6. Make sure you have a good sleep the night before – no last minute packing or panicking

While travelling:

  1. Choose an aisle seat so you can get out of your seat easily to walk around (without your shoes), or if travelling in a car take regular breaks to get out and walk around and stretch: turn your head from side to side, squeeze hands together behind your back, twist, sit in a low squat, lean forward to stretch the back of your legs, point and flex your feet, and so on (images below).
  2. Drink plenty of water (double the amount of water offered to you if on a plane) this will make you get up to use the toilet at the very least! Avoid alcohol and caffeine as these can disrupt your sleep patterns.
  3. If you have more than one flight then use the transit time to find a juice bar, or guzzle some good quality water. If you’re hungry choose fresh vegetables/salad or fruit.
  4. If you feel tired then sleep! Or at least close your eyes and rest. Take the opportunity to practise some calming breathing exercise or mindfulness. If you are transiting and need sleep then lie down rather than sit to sleep. If you’re wide awake then walk around or stand as much as you can.
  5. Eat your own packed food. Or if you have to eat the food served to you then definitely avoid the bread and dessert – ask for a piece of fruit or a bag of nuts instead.
  6. Brush your teeth! or at least swill your mouth out with oil or fresh water! This won’t only make you feel more refreshed, but will also help keep your immune system boosted. Remember the major importance oral health plays in well-being!

After travelling:

  1. Stretch, twist and move around! The cat stretch is a great one to do if you have the floor space. Massage your feet on a tennis ball to help rebalance the different reflex points that may have been affected by the travelling.
  2. Hydrate – plenty of fresh water perhaps with a pinch of good quality salt to help balance your electrolytes.
  3. Eat well to help you sleep well – fill up on any food groups you may have missed out on during your travels.
  4. Go to bed at the local time (between 10 and 11pm is ideal) and get 7-8 hours sleep if possible.

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STRETCH!


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COFFEE… WHAT’S THE DEAL?

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These are the best times to drink coffee.

Image Credit: I Love Coffee

That’s because we’re all guided by a 24-hour biological cycle, known as the circadian clock. When you first wake up your brain is already flooded with cortisol, a natural chemical that helps to keep you alert. So although you might feel like a coffee, you don’t actually need one. Best to wait until cortisol levels drop later in the day.

 

Like alcohol, coffee is yet another touchy dietary subject with a plethora of for-and-against campaigns. For me, these arguments really come down to the quality of the bean and how it is grown, processed, produced, poured and sipped! Depending on where the beans are sourced, how they’re treated and processed and what you add to your cuppa, is the difference between feeling anxious, wired, bloated and headachy, or clear-headed, sharp and satisfied. Bad coffee is absolutely terrible for your health, good coffee can bring a host of health benefits.

However, I’m not wanting to advocate coffee as a health food in this post! Obviously coffee is a very pervasively addictive drink, so if you have to drink it, do it this way. If you have energy/hormone/sleep issues I definitely recommend you should cut it out. Furthermore, caffeine-dependency is not good in any way. I would never recommend drinking coffee to “get you through the day” – I drink it to enhance my performance. If my energy is lacking then the first thing I look to is getting more sleep and looking to my diet – more fresh plant produce, increased good quality fats and proteins, reduced sugar.

My rules:

  • Freshly ground and filtered black espresso with a teaspoon of grass-fed butter and/or high quality coconut oil / MCT oil
  • Only ever drink coffee before 1pm and when I know I’m exercising afterwards (be it a weights session in the gym, a yoga / pilates / gyrotonic / dance class, or a long walk in the park)
  • No more than one coffee per day
  • Never have coffee 7 days of the week – I’m a control freak and never want to be dependant on anything!

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Follow these 5 steps to get the most from coffee

1. QUALITY – organic,  spray-free whole un-ground beans, free from mycotoxins (moulds). Look for coffee houses that offer single-origin coffee and do not rely on blended coffee – ideally they roast their own beans!

Avoid – instant coffee, pre-ground beans and ‘blends’ of coffee beans – these cannot survive even a week before becoming rancid and growing toxic moulds.

2. BREWING – freshly grind the beans, filter through an espresso machine or French press – these ensure the coffee oils that turn off brain inflammation are preserved.

Avoid – bleached filters if you’re using a “drip” coffee maker – bright white filters are bleached with chlorine and some of this chlorine will be extracted from the filter during the brewing process.

3. MIXERS – drink coffee black or with a teaspoon of good quality coconut oil / MCT oil and/or good quality grass-fed butter (Anchor, Kerry Gold, Yeo Valley, Rachel’s Organic). Adding these fats slows down the impact the caffeine has on your blood-sugar levels (I also always carry a small jar of coconut oil around with me!)

Avoid – any form of pasteurised cows/nut/grain/soya milk and any form of sugar – these completely change the chemistry of the coffee! They can spike your insulin, cause insulin resistance and contribute to unhealthy fat storage.

4. VESSEL – ideally sip your coffee from a glass or ceramic cup, or BPA free takeaway cups or cups made from plant starch.

Avoid – styrofoam and plastic cups made from BPA as the plastic will migrate into your blood.

5. TIME-FRAME – drink within ten minutes and you will soak up the best of the antioxidants.

Avoid – sipping on long awaited cold coffee, and avoid drinking coffee after 1pm – the latter part of the day is for slowing down and preparing for restful sleep.

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The benefits after following these 5 steps:

  • Antioxidants which contribute to anti-aging – coffee can trigger a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF) – basically this means more brain cells are produced which allows your brain to stay young.
  • Better memory and brain function – “Research has shown that both whole cocoa beans and coffee have remarkable neuroprotective properties. There is emerging evidence that South American societies who drink freshly ground coffee from whole coffee beans have the lowest rates of Alzheimer’s and Parkinson’s disease.” Ori Hofmekler
  • Increased metabolism and healthy fat loss – coffee is a potent thermogenic which means it can increase your metabolism by up to 20 percent
  • Improved physical performance – caffeine can increase your power output as it is an ergogenic aid. Stimulating  BDNF also helps reduce age related muscle tissue atrophy. These results are optimised when coffee is drunk on an empty stomach before working out
  • Reduced sugar cravings – sensible coffee drinking can improve insulin sensitivity, so not only can it reduce your craving for sweets but long term can also lower your risk of stroke and diabetes. “If you are addicted to sugar…and you really want to train your body gradually get rid of this addiction…Train yourself to drink black coffee. Drink it sugarless on an empty stomach and you will see how, gradually, the cravings will dissipate.” Ori Hofmekler

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When not to drink coffee:

  • If you’re pregnant – coffee can cause iron deficiency in mothers and babies
  • After working out – mucks with your muscle building potential
  • If you suffer from major hormonal imbalances, sleep difficulties or a depressed immune system – coffee stimulates the hormones adrenaline and cortisol which are often already too high in these cases
  • If you have an issue with decreased adrenal function – perhaps it’s time to allow yourself to rest, nourish and reset
  • If you’re feeling stressed or anxious –  prioritise your values and face your problems rather than racing past them
  • If you need coffee to function – you’re addicted and need to trust you have all you need within you already!
  • If it’s with sugar, milk or if it’s decaffeinated – you don’t love coffee, you’re addicted to sugar!

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So, if you drink coffee, just make sure it’s of top quality and is for the right reasons! Not everyone responds to, and metabolises caffeine in the same way, so tune in before and after you sip. Follow the 5 steps above to optimise your cuppa and after time why not try a day, or week without coffee!

Read more here, from the incredible Dave Asprey

Recipe: PIZZA BASE (gluten, grain & dairy free)

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We can eat pizza and be nourished!!! A far cry from the heavily processed sugar laden white flour, gut fermenting quick yeast and artery clogging hydrogenated plant oils, this pizza base is made with 100% natural unadulterated ingredients. Packed full of essential nutrients, fats and proteins and it hasn’t even bet dressed yet!

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Ingredients
1 medium sized head of cauliflower (3 cups once chopped up in the food processor)
2 TBSP almond flour
1 TBSP coconut oil
1 egg
1/4 TSP salt
1/2 TSP dried basil
1/2 TSP dried oregano

Preparation
Preheat the oven to 230 deg celsius
Cut one big square of non-stick baking paper or greased baking paper
Place a baking tray or pizza stone in the oven
Wash and throughly dry the cauliflower

Directions
Discard most of the cauliflower stem and pulse the florets in a food processor until you get a powdery snow like quality.

Transfer the cauliflower snow to a covered pot and cook on a medium heat for around 5 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool.

Once cool enough to handle wrap the snow up in the tea towel and ring the water out of it, squeezing out as much water as possible!

In a bowl place the cauliflower and mix in the spices, almond flour, coconut oil and egg. Use your hands to ensure best mixing.

Place the mixture on the baking paper and press it firmly and tightly into a crust shape before transferring it onto the hot pizza stone or baking tray.

BAKE FOR ABOUT 12 MINUTES, or until it starts to turn golden brown and the edges crisp up

Top with your favourite toppings, serve and devour!

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Tips to tweak

Vegan base – substitute eggs for chia mixture: 1/4 cup of chia seeds +  3/4 cup of water, stirred well and refrigerated for 15 mins before use.

Fluffier base – add more eggs

Crunchier base – add extra almond flour and coconut oil and increase cooking time

Cheesy base – add 1/4 cup shredded parmesan cheese and 1/4 cup mozzarella cheese

Healthy topping ideas

Sliced up and fried/grilled: courgette / carrot / mushroom / tomatoes / peppers / garlic / onion / bacon (nitrate-free) / salami (nitrate free) / salmon (wild)/ chicken (organic)

Placed raw on top: avocado / baby spinach / coriander / rocket / mayo / sour cream / olives / sun-dried tomato / capers

Grilled on top: raw cheese / nuts / seeds

Recipe: PAN-FRIED WILD SARDINES & VEGES (grain, gluten & dairy free)

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This meal takes about 10 minutes to prepare and 15 minutes to cook. Super easy, incredibly nutritious and sooo yummy! I was lucky enough to get all the ingredients from my local farmers market, something I encourage everyone to go in search of whenever possible! Seasonal, locally sourced and organic produce is spray-free, fresh, full of flavour and far more nutritious than those grown on the other side of the world, picked before ripening naturally and heavily sprayed to keep from ruining.  Of course  something to be equally celebrated is getting to know your local farmers, fishmongers and butchers – to support their family businesses and well cared for produce is priceless.

Ingredients (for 1 person)

4 sardine fillets

1 large courgette

1 large carrot

1 handful of broccoli

1 handful of rocket

1 clove of garlic

1 TBSP coconut oil

squeeze of lemon

salt and pepper

Preparation

Pre-heat one pan on a low heat and add half the coconut oil

Grate or use a vegetable peeler to slice up the carrot and courgette

Finely chop the garlic and roughly chop the broccoli

Directions

To the heated pan add the cut veg, salt and pepper. Fry on a medium to high heat for 5 minutes, stirring occasionally (try to get a nice sweet sticky texture). Then turn to low for the next 5 minutes while you’re cooking the sardines.

Heat the rest of the oil in another pan and on a medium to high temp add the sardines skin down. Add salt, pepper and a squeeze of lemon. Fry for roughly 4 mins until you see the colour of the fish change then use a spatula to flip the filets over and fry for another 1-2 minutes.

Dress a plate with a handful of rocket, add the cooked veg then place the sardines on top – make sure if there is any leftover juice in the pan to pour it over the veg. Enjoy!

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Now I really didn’t think I would be a sardine fan, you’ve got to admit they don’t have a very fancy rep normally being dished out of a can and all! But these fresh filets were some of the tastiest fish I’ve eaten! Whats more I was thoroughly chuffed given sardines have the lowest mercury count of all fish. Check out their stats below:

  • Low in mercury due to their small size
  • High Omega 3 fatty acids
  • High in vitamin D3 – we need as much of this as we can get!
  • High in protein – especially nucleic acids (RNA and DNA) that help rebuild body tissues
  • Excellent source of calcium and selenium – sharpening the brain and strengthening the immune system
  • Are more than likely not farm raised – meaning they are a lot cleaner and healthier given they can eat what they like and swim where they like

Read more here

 

 

Recipe: FIGS FOR PUDDING! (vegan, gluten, dairy & grain-free)

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Get back to natural sweetness with these yummy fig based desserts / accompaniments. Remember how much better fruit is as a sweet treat over addictive processed sugar! As low in natural sugar as strawberries and with all those tiny seeds figs are an excellent source of fibre – a much better go to than any grain based fibre!

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FRESH FIG PUDDING

Ingredients:

4 fresh figs

1 TBSP coconut oil / butter /ghee

Pinch of cinnamon / ginger / cocoa

Grated 85-100% chocolate / toasted coconut flakes / cream (ideally raw)

Directions: 

Wash the figs then cut them into halves. Add oil to a pan and when hot add the figs and fry for 1-2 minutes or until they look caramelised.

Serve with a sprinkle of cinnamon / ginger / cocoa / grated chocolate / cream / toasted coconut flakes (fry flakes in a pan on high for 1-2 mins constantly stirring)

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DRIED FIG PUDDING

Ingredients:

8 dried figs

2 TBSP coconut oil

1/2 cup just off boiling water

2 TBSP cocoa powder (optional)

pinch of salt

Directions:

Using a hand blender blend all ingredients together until fluffy and smooth.

Serve as a hot sauce over good quality ice-cream / chopped frozen banana pieces OR chill the mixture and spread over cookies / crackers or simply eat as is!

Recipe: HOT CROSS BUNS (gluten & grain-free)

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Ingredients:

3 cups of ground almonds or 2 cups of ground almonds and 1/2 cup of coconut flour

1/2 tsp baking soda

1 pinch of Himalayan or sea salt

1/4 cup of coconut oil (melted)

2 tbsp honey – ideally raw or locally produced

zest of 1-2 oranges (depending on how much you like that citrus zing!)

1/2 tsp of vanilla essence

2 organic eggs

1 tsp cinnamon

80g of dried cranberries or barberries or sultanas (make sure they are 100% berries with no vegetable oils!)

25-50g or dark organic chocolate (no less than 85% cocoa!)

Preparation:

Preheat oven to 160C

Combine all ingredients and mix well

Roll into small bun shapes – about 14 small portions and place on a lined baking tray

Bake for 20-30 minutes, or until golden

Melt some dark chocolate and paint on the crosses!

Enjoy! Happy Easter!

OIL PULLING: SWISH FOR YOUR HEALTH!

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Oil pulling is something I have been doing daily for about a year now – as mentioned in my Daily Routine post earlier this week it’s the first thing I do every morning. The results so far have astounded me: I needed no intervention during my last visit to the dentist after not visiting him for well over a year (which is unheard of for me and my teeth!). My teeth are whiter, feel stronger and smoother and my gums are a lot pinker and healthier! There are many other benefits I could attach to oil pulling such as uninterrupted sleep, no sick days, clear ear/nose/throat pathways, better digestion… but they are harder to gauge as I’ve been grain-free for a year which has also brought with it many health benefits. No matter the cause, it’s so easy to do I’m going to keep it up, especially as the long term benefits are huge. So if you fancy it, read on…

What you need:

  • 1 heaped TSP – 1 TBSP cold pressed organic oil  – such as coconut/sesame/sunflower. No need to pre-melt coconut oil, as it will quickly liquefy in the mouth

Method:

  • STEP 1 : Every morning before you eat or even take a sip of water, put 1 TBSP of oil into your mouth and swill it around for at least 15 minutes. Use your tongue and cheeks to help rinse and swish the oil around your mouth and between your teeth. You can do this while having your shower, getting dressed, making your breakfast – the time flies by! Easy multi-tasking!
  • STEP 2: Spit the oil out – never swallow as it’s now full of bacteria! You’ll notice the oil is thinner as it has mixed with your saliva, and has become white as it has drawn out the toxins.
  • STEP 3: Thoroughly rinse your mouth out with water (or warm salt water for extra antimicrobial blasting!)
  • STEP 4: Brush your teeth with just water, no toothpaste needed!
  • STEP 5: Wash your basin as that will have toxic residue too.

What’s the point?

You’re basically cleansing your mouth to support your immune system, which in turn brings better health to your whole self. Our mouths are full of bacteria, parasites, fungis and toxins, most commonly Candida and Streptococcus. These germs (fed “beautifully” by our gross sugar-laden modern diet) are what cause tooth and gum decay and many other health issues. They travel easily through the membranes in the mouth and then into the bloodstream. So if your immune system is low from poor diet, high stress levels, lack of sleep etc then these germs can multiply with ease and rush off through your gums and into your blood super highway, wreaking all sorts of havoc throughout your body (digestive upsets, anxiety, arthritis, acne, eczema and so on).

What goes on?

The swishing action stimulates saliva and the saliva produces enzymes that draw the toxins out of the mucus membranes in the mouth so they don’t enter your system. Dr Karach, the oil pulling guru, who cured his own chronic blood disease and 15-year struggle with arthritis, notes that “if we would look at a drop of this liquid through a microscope, we would see all kind of moving fibers – those are microbes in the first stage of their growth”. Nice stuff, huh.

The swishing action also activates the whole digestive tract from mouth to bottom – try thinking about your favourite food and notice the saliva build up in your mouth, as this happens the liver starts producing bile to help break down the food that’s about to enter your stomach, stomach acids also increase and your intestines start to pulsate getting ready to help massage the nutrients through your system.

Just as reflexology has reflex points on the feet that correspond to different organs and systems, the tongue can also be mapped. Each section of the tongue has organ locations – lungs, heart, liver, spleen, kidneys, pancreas, small intestines, stomach, colon and spine are all being massaged and cleansed whilst oil pulling.

The most obvious/quickest benefits

  • Teeth become firm and white
  • Gums become pink and plump
  • Deeper sleep
  • Feeling fresh and relaxed on waking up
  • Decreased dark circles under the eyes
  • Increased energy
  • Better memory

Longer term benefits

  • Menstrual problems ease
  • Less inflammation in the joints – arthritis
  • Better digestion
  • Decreased headaches/Migraines
  • More balanced blood sugar levels – Diabetes
  • Better hormonal balance – decreased acne
  • Increased elasticity and lubrication of the eyes
  • Chron’s Disease symptoms decrease

There continues to be extensive research conducted on the benefits of oil pulling. The amount of testimonials for all hosts of ailments far outways the list I have here.

So have a think about it, or better still just get on with it – super cheap, easy, and the worst it can do is improve your smile and save on your dental fees! Get swilling!

In rare cases, oil pulling may appear to initially worsen an ailment or other problem issue. Dr. Karach calls this “healing crisis”, wherein the pulling has activated a problematic symptom, making it appear inflamed. He advises to continue pulling in these instances, as this is a propitious sign that the ailment is has been targeted and is disappearing. Discontinuing will interrupt the healing process that is actually occurring.
(IMG: Randy Major)

Recipe: CHOCOLATE COCONUT CLUSTERS (vegan, gluten, dairy & grain-free)

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Ingredients:

1 cup of walnuts or cashew nuts (or ½ of each)

3 tbsp of coconut oil

½ cup cocoa powder

2 tsp vanilla essence

10 dates or ½ cup of rasins or 2 tbsp of raw honey and 1 tbsp of water

pinch of Himalayan salt

¼ cup desiccated coconut

Preparation:

If using dates and/or raisins, ideally soak for at least 30mins in warm water for optimum juiciness!

Blend all the ingredients together, except the desiccated coconut. Roll into bite-sized balls, then roll in the dessicated coconut. Refrigerate to harden, or delicious kept in the freezer too! Enjoy!

Lemon & ginger variation: substitute cocoa powder for 3 tbsp of ginger powder & a squeeze of lemon

COCONUT OIL

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Coconut oil is the most popularly used product in my house – it really defines the term multi-purpose. I prepare everything with it from banana cake, to stir-fry veges, to roast chicken, to scrambled eggs, to salmon. I also use it daily to remove my eye makeup, as a body moisturiser and even for brushing my teeth! Quality is of utmost importance – go for organic unrefined, virgin coconut oil. There are many companies selling hydrogenated coconut oil where heat and solvent chemicals like aluminum and nickel are used to harden the oil. YUCK! This process also destroys many of its naturally occurring goodies such as vitamin E, carotene and tocotrienols… so it’s totally not worth scrimping on quality.

I was initially dubious about coconut oil after falling victim to all the hysteria out there about how terrible it is because of its high saturated fat content (92%). For decades we have received so much misinformation about high cholesterol fats like coconut oil, butter and animal fat – that they will make us gain weight, clog our arteries, negatively affect our cholesterol and put us in a high-risk heart attack zone. It’s worth noting that a lot of the commercially-funded research that espoused these “facts” has helped to create an enormously profitable low-fat food industry. Product sales for low-fat dairy products and toxic margarine spreads have gone through the roof, yet obesity rates continue to rise…

Fortunately the voice of good science is starting to sing its way to those ears that are seeking more honest and sound health advice. Mother nature has spent millions of years perfecting our beautiful natural fats such as the coconut – she doesn’t have it wrong! Be a little weary of any dietary research that has had backing from commercial industry interests – they have manipulated how and what we eat so dramatically that more changes have happened in the last 50 years than in the previous 10,000 years. Our genetics are screaming for us to go back to basics, to eat good quality natural products as close to their whole form as possible.

With so many cells in our bodies being made up of saturated fat, it’s not surprising that coconut oil is instantly recognised and used up by the body. Nothing is more stable for the body than fat. This good quality saturated fat will not make you fat! Sugars play that role beautifully, if you’re wanting such results.

Brain Food
With the dry weight of our brains being made up of 60-80% fat, half of which is saturated fat, it’s no wonder low-fat diets turn people into depressed, anxious, exhausted & angry animals! The fat in coconut oil will not only help sharpen your mind & cognitive functions but also assist in stabilising your mood.

Strong Heart
The fat from coconut oil helps reduce calcium deposits in the arteries and protects the heart. It is the most preferred source of energy for the heart muscle.

Organ Cleaner
The fat from coconut oil is immediately recognised by the liver and therefore used up straight away, aiding in vital processes such as balancing lipid levels in the blood, and protecting against damage to the liver by alcohol and other toxins. In turn it also supports kidney and gall bladder function.

Fat-Burning Energy Giver!
In the Pacific Islands, farmers failed in their attempt to fatten their pigs by feeding them coconut oil. The coconut oil increased metabolism, allowing the pigs to burn more energy that actually helped them lose weight! So for those who crave sugar for energy, struggle with diabetes-related issues or are struggling with stubborn belly fat, coconut oil is a great source of instant energy that also helps to balance blood sugar and insulin control.

Bacteria Balancer
If you suffer from any imbalanced gut flora issues like candida, thrush, abnormal parasites or fungal rashes, the lauric acid in coconut oil (eaten or applied topically) has antiviral, antibacterial and anti-fungal properties to help balance out these baddies. Lauric acid, of course, is the naturally occurring infection fighter in human breast milk.

Bone-Strengthener
I was also amazed to learn that coconut oil works wonders for your teeth and bones, especially as it encourages mineral absorption. Go on – chuck out your chemical-laden toothpaste and brush your teeth with this instead!

High Heater
Like butter, animal fats and lard, coconut oil is not altered when heated. This means it is a great choice for any type of cooking, frying or baking. Unfortunately the compounds in plant oils are so precious they are immediately altered and destroyed when heated. Heating olive oil for example destroys its vitamin E, beta carotene and chlorophyll and changes its unsaturated fatty acids into harmful trans-fatty acids – essentially making it toxic to our bodies and increasing the likelihood of it being stored as fat. In short – save your (cold-pressed, unrefined) plant oils for things like dips and dressings, and use your coconut oil whenever there’s heat involved!

Magical Moisturiser
So good as a chemical-free moisturiser for all. Perfect for any situation from expectant mums wanting to avoid stretch marks, people suffering from psoriasis/eczema issues, and great for nappy rash too. An added bonus is its ability to help increase sun tolerance and avoid burning

WHERE TO BUY? Health food stores that stock good organic produce
WHAT TYPE? Organic, unrefined virgin coconut oil; it’s by far the best option
WHAT BRAND? I love Tiana seriously one of the best I have come across (and I’ve tried loads!)
HOW MUCH? Consume at least a tablespoon a day (I have around 4)
HOW? Straight on a spoon, in your black unsweetened coffee, in smoothies, in coconut milk hot chocolates, in biscuits & loaves, in scrambled eggs, in fried veges, in vege mash, in crispy chicken thighs, massaged into your skin (great for foot-rubs)… the list goes on!

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