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Are you a morning person?
Putting the clocks back is a boon for people, like me, who function best at the start of the day. I’m making the most of waking earlier to spend the time on some new creative projects. Stay tuned as I’ll be rolling out some new resources later in the season.
Unfortunately, the downside of this time of year is that we begin to have less time in the sun, which coincides with the return of cold and flu season. I often suggest clients with low to average Vitamin D levels begin supplementing when we put the clocks back, as there's good evidence that taking Vitamin D decreases your risk of contracting respiratory infections.
But despite taking supplements, some people don’t get the increase in levels of vitamin D that we’d expect. There’s some fascinating research that shines a light on why this sometimes happens and a simple way to remedy it.
Other than vitamin D, a proven way to reduce your risk of picking up a cold or flu is with handwashing. Simply lathering up with soap and warm water for at least 30 seconds, is an effective way to stop transferring bug-laden droplets from your hands, to your eyes, mouth and nose. It’s a good habit to always wash your hands well after being on public transport and when you’re around people who are coughing and sneezing.
Eating a wide variety of fresh fruit and vegetables can also help our immune system function well. Autumn brings an abundance of cruciferous vegetables like cauliflower, broccoli and cabbage. Try roasting them (even Brussels sprouts or wedges of cabbage) in a little oil and salt, for a change. A novel way to serve these crispy goodies is in tacos. Paired with some other non-traditional, vegan fillings, tacos come to life with this month’s recipe for a flavour-packed tomato salsa.
If you need further guidance to stay well in autumn or get your health back on track, I’m available for face to face sessions in Sydney and Melbourne, and worldwide via Skype.
In good health,
Gill
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Are you absorbing enough vitamin D?
Research has discovered that low magnesium is a common cause of vitamin D deficiency. There are many simple ways you can raise the levels of both these nutrients.
Read more about magnesium and other ways to increase your vitamin D absorption.
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April food inspo
Autumn is a great time for apple lovers. Keep an eye out for unwaxed fruit and heritage varieties. Cruciferous vegetables are also back in season and should be coming down in price.
Other produce in season in April includes: Asian greens, avocadoes, bananas, beans, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, kiwi fruit, leeks, limes, mandarins, pears, passionfruit, potatoes, pumpkin, silverbeet spinach turnips.
What to cook?
Roast cauliflower is a versatile ingredient. It tastes great in vegan tacos (see below), warm salads and as a replacement for beans in hommos.
On cooler nights, cauliflower and millet mash is a creamy, non-dairy comfort food.
For the adventurous, have a go at making your own kimchi.
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Taco-rama and fresh tomato salsa recipe
There’s a world of flavour-packed possibilities, beyond meat and dairy-laden Tex-Mex tacos. A spicy homemade salsa adds vibrancy to these vegan taco combos.
Vegan taco combo
My favourite, non-traditional combo:
- Roasted cauliflower (small florets tossed in a little oil and salt work best, let them get well cooked and crunchy)
- Pan fried smoked tofu or tempeh
- Fresh tomato salsa
Optional extras
- Shredded lettuce
- Avocado sliced, or smashed with lemon juice
- Dairy-free cheese
Recipe: fresh tomato salsa
1 – 2 large or 3 medium ripe tomatoes, diced
Small handful coriander, chopped
Fresh chilli to taste, finely chopped
2 – 4 tsp fresh lime juice
pinch of sea salt
Combine all the ingredients to taste in a non-reactive bowl.
Perfect on tacos or as a dip with corn chips.
This recipe is dairy-free, gluten-free and vegan. Check the recipe archives for more ideas.
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Best of the web
How the happiness culture can make us feel worse.
Should you brush your teeth before or after a meal?
Two safe supplements to take during pregnancy that may curb allergies in children.
Book review: three extraordinary memoirs come to the same conclusion about the crisis in women’s health.
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