A cleanse and a detox are often used interchangeably, however, in my opinion, there are some key differences. A lot of people and brands, may not stop to think about what they are actually talking about on a physiological level when they embark on or put together some kind of “fast” or “overhaul” health program. Of course, this highlights a huge oversight, and indicates a lack of knowledge or understanding in the industry and the greater public. I’m not here to point fingers, I just want to educate each of you so that you can make informed decisions, and get to know your bodies a little better.

Before we dive in, I want to address some of the negativity toward these types of protocols. One of the reasons cleanses and detoxes get given a bad rap is because the concept of them is a bit ironic when the body naturally does them itself, every second of every day. At the cellular level, many quick fixes, cleanses, baths, enema’s and topical applications do little to detox the body, especially in isolation. It really comes down to nutrition, from food or supplements, and consistency. A lot of health practitioners take issue then, with a program that claims to do it for you. However, I disagree with this because just because the body is supposed to do something, doesn’t mean it is doing it at full capacity. Digestive dysfunction and liver impairment are not uncommon, and therefore, a well-constructed protocol can be of benefit. At its core, it is about supporting the body, providing it with the perfect conditions and tools to do what it is always meant to do… Keep you alive and healthy.

In a nutshell, a cleanse is about the removal of unwanted build-up in your gastrointestinal tract (GIT) to promote healing. During a cleanse, what you are consuming is easier-to-breakdown and likely, smaller quantities than usual. This offers the body a well-deserved break from digestion. This is important, as it takes around 10-30% of our energy (depending on what we eat) to metabolise food. This mightn’t seem like a lot but when you consider that on average, 60% of our energy goes toward simply staying alive (basal metabolic rate = breathing, blood circulation, organ function), it leaves little energy for other things like physical activity, or functions the body does not prioritise like skin repair and hair integrity. 

Whilst cleanses emphasise the digestive system, a detox focuses on the liver…

Detoxification mainly centres around carrying toxins out of the body – everything from heavy metals and pollution to pesticides and excess or old hormones. Essentially, it is about cleaning up the blood. A detox is also aimed at restoring the body’s natural healing processes. It focuses on providing your body with the nutrients it needs to support its inbuilt filtration system – the liver. We can, and should, therefore eat an abundance of plant foods brimming with nutrients to supply the body with the vitamins, minerals, antioxidants, amino acids and enzymes our cells need to function optimally.

As with all good things that last, this is never about a quick fix. Real health shifts take time. Rather, it is about restoring the body’s natural healing capabilities and then incorporating this into life-long, maintainable healthy habits . Phase 3 of my protocol is a “forever” phase, meaning it teaches you how to eat in a way that supports these critical bodily functions, whilst being flexible, sustainable and enjoyable -> critical to compliance and quality of life! Phases 1 and 2, essentially cleanse and detox support phases respectively, can always be revisited from time-to-time when needed e.g. seasonally or annually. Ultimately, the choices you make for your health should support ongoing cleansing and detoxification. Take care when altering your diet and lifestyle, always tune-in to how you feel and be responsible for your own wellness.

My soon-to-be-released eBook, Rebalance, will delve into all of this and much, much more. It explains various critical bodily functions, principles for wholefood eating and guides you through an enjoyable and effective 3-step protocol to support your bodies natural healing mechanisms in order to get the most out of your food and eat your way to optimal and abundant health! 

We just love Noosa – we can’t visit often enough! It’s got the most beautiful main beach, some cute pockets of smaller beaches, farmers markets galore, a laid-back, healthy and happy vibe and definitely some cafe’s to hop to and fro. But I will say, not sooo many vegan options unfortunately… yet. My best recommendation is to book that nice restaurant anyway, call ahead, and let them know you’re coming and would just love a plant-based dish. Most will be happy to accommodate given adequate notice! As for this list, here are some great daytime cafes in and around Noosa to check out on your next stay…

Noosa Health Bar Acai bowls – Definitely the best Acai we found!

Blended coffee – We love the coffee here, but prefer the Acai from the health bar above…

Elixiba – Maroochydore – Not in the heart of Noosa, but definitely worth the visit every single time. They have it all! 100% plant-based healthy food, treat foods, cocktails, mocktails and elixrs. Divine.

Sunspace – an Organic cafe that serves breakfast and lunch and dinner, not too far out of Noosa! Gorgeous Vibe.

Cafe Nurcha – Maroochydore – great stop to make from the airport. Well worth the detour! It is 100% vegan with smoothies, burgers, pizza, tacos, salads, desserts… and a great health food supermarket and crystal shop attached.

New Earth Cafe – Coolum – I’ve been here numerous times, and not one dish or dessert has dissapointed. Come hungry and leave content!

Just over a month ago, I visited a beautiful luxe health retreat in the hinterlands of Byron Bay, Gaia. Gaia means spirit of Mother Earth, and the entire operation – from the hand-picked ingredients used to nourish us to the pristine grounds and fresh air all around us – embodies this philosophy. I chose the mother-daughter package, to enjoy some quality one-on-one time with my gorgeous mumma before the silly season and my wedding festivities, and to thank her for all she has done. It is a really lovely thing to do with your mum or sister, and we both really enjoyed this package. We felt well and truly pampered and rested by the end of it!

The moment I set foot on the property, I could feel it was special. There is no tranquility like that of green rolling hills, quietly rustling tall shady trees, happy birds and the trickle of a water fountain or two. That’s it! Literally, no building for the eye to see or highway for the ear to hear. It is pure, unadulterated quiet and serenity. The retreat is small and intimate, so there aren’t herds of people to-ing and fro-ing. No hall or elevator music as each room is it’s own little bungalow, accessed from the outdoors. The main dining area, yoga room, spa and pool area are all speckled around the property keeping everything just close enough whilst still encouraging a pleasant stroll through the grounds.

The days looked like this:

• A deep, vibrational gong to wake you up nice and early.
• They provide tea, a kettle, lemons and fruit to start the day right! Hot water with lemon for me.
• A morning yoga session.
• Breakfast of a cold buffet + a hot plate – they were very accomodating to our vegan request, and most meals were predominantly plant-based anyway.
• I’d then go for a walk around the property with mum, stopping off at the veggie garden and the scenic lookouts. One morning we walked in to Newrybar town, approx 40 mins each way. It’s a beautiful street to walk around with eclectic furniture and a gorgeous cafe, Harvest. You can also use the retreat bikes.
• There are mid morning activities to choose from, that change daily e.g. cooking class, skincare seminar, a workout, garden tour etc.
• Lunch was a la carte and always delicious! One giant plate of goodness, with lots of the ingredients fresh from the garden.
• In the afternoon spa treatments were usually scheduled, and I would head to the pool to enjoy a swim and a few laps before indulging in whatever spa treatment they had in store. Every single one was 10/10 amazing. One of the best spa’s I’ve ever been to!
• More lying by the pool reading and swimming. There is also a hot tub and sauna to make good use of.
• There is the option of an afternoon activity, similar to the morning options.
• Early dinner around 6pm – 3 courses! Never skipped dessert, it was too good!
• Maybe a tea to finish off the evening whilst I relaxed in the bath or read my book.
• Bedtime at 9pm… I slept so well here.

The highlights:

1. The food – never missed a beat! Whether it was the incredible gluten-free porridge mix, the sautéed veg breakfast hot plate, an exotic blend of greens from the garden, light but insanely flavourful dressings and sauces, and incredibly crafted desserts, the meals were a true highlight. Honestly, it might be easy to overindulge what with a buffet for breakfast, a three course meal on offer for dinner and wine available on request, but my best tips are:

• take advantage of the turmeric shot at breakfast, skip the smoothie and opt for water or the veg juice, stick to one cold plate from the breakfast buffet (start with fruit) and make sure the hot plate is mostly veg, skip the snack table that is available all day (you should be eating enough at meals to get you through), enjoy your entire plate at lunch and the three courses available at dinner – opting to share dessert if you feel you want to stay on the lighter side, say no to wine for the entire stay! I think with the lack of snacking, keeping active and going to bed early, the food provided without the extra’s is just the right amount to nourish your body properly and showcase just how amazing healthy food can be. If going vegan is of interest you, this is definitely the place to try it out!

2. The Spa + Retreatment – they use their own home-brand… Retreatment, beautifully crafted and thoughtfully put together with certified organic, cruelty-free, vegan, locally-sourced, active ingredients. I have been lucky enough to be using the full range and absolutely adore the white cypress mist, the H20 vita boost serum and the face dew moisturiser.

3. Sound meditation – this was incredibly relaxing and healing for me. Not only stimulating auditory senses, but also kinaesthetic, as you feel the vibrations in your entire body. The sound bowls are made from precious materials from the earth such as quartz infused with jade and even white gold, and they make a unique, incredibly soothing sound. Do not miss this one!

4. The garden – maybe it’s the mini gardener in me, but I have such huge appreciate for harvesting your own food. The garden tour was really great to learn some new tips and tricks and bring you closer to the food you find on your plate.

5. Check in – can be any day, unlike other health retreats where you must start and finish at the same time as other guests. Gaia allows flexibility and ease so that you can slot in some R&R at a time that works best for you.

As you can see, I absolutely loved my time at Gaia, and highly recommend it for those looking for a holiday they don’t need a holiday from! There is no shortage of feel-good things to do or delicious food to eat, and you will feel nourished from the inside out after just a short stay. It truly is worth the money. I hope you find yourself there one day soon!

Light, love & good health,

Sami

xx

Food prep truly is the foundation to our health. Whether you work from home, an office or are at school/university, a certain amount of preparation is critical if we are to make healthy choices.  Without it, we are likely to reach for the convenient option, the takeaway shop near the office, the food delivery app, or scrounge together some snacks from the pantry. Not prepping properly can also lead to over-eating, because you get home famished, making a proper meal seems so far off when you have nothing prepped, so you reach for anything and everything before making a proper meal. Sound all to familiar? It doesn’t have to be.

Let’s get prepped!

Sure, we can go overboard here… you can have 5 lunches pre-portioned, a snack, a healthy treat, dips, dressings, and grains all soaked and cooked up. However this “go-hard” strategy, is likely unsustainable. What we want to set up is a solid routine that you can adhere to week after week. You can rotate the varieties e.g. swap from broccoli to Brussels sprouts, brown rice to quinoa etc. each week, in fact, I encourage you to, in order to obtain a broader spectrum of nutrients, but the principles are simple. I will list the 5 non-negotiable, and add on a few “additionals”, should any of them jump out at you and you have a little extra time.

1. Buy and wash/dry a big bag or two of spinach – Easy! Put it in a large glass Tupperware and store it in the fridge. It can now be added to smoothies, salads and cooked meals with ease. I buy 1kg for Mike and I. Why? High in vitamins such as A, C, E and some Bs as well as minerals like magnesium, zinc and calcium, chlorophyll-rich spinach also provides additional fibre as well as the added benefit of alkalising our bodies.
2. Roast a BIG tray of Cruciferous & starchy veggies – I like to choose three options such as 1 x head Broccoli, 1 x head Cauliflower & 3-4 medium Sweet potatoes. Other cruciferous options are Brussels sprouts, kale, bok choy, cabbage. Starches include: potato varieties, beetroot, turnips, parsnips, peas, pumpkin, organic corn. Why? Because a serving of cruciferous vegetables a day is healthy to support our liver and detoxification pathways as well as being anti-inflammatory and anti-carcinogenic. Starch is a satiating, delicious way to amp up our fibre and feed the friendly bacteria in our gut which in turn produces butyrate (beneficial and important to the colon).
3. Boil 1-2 cups dry gluten-free grains – Quinoa, brown rice, amaranth, teff, millet, buckwheat, 100% buckwheat soba or rice noodles… these are WHOLE grains. Whilst refined grains are stripped of most of their nutrients, these beautiful grains are full of fibre, minerals, phytochemical, vitamins and amino acids. Do not be afraid to consume. For any digestive issues, try soaking them overnight, draining and then cooking in fresh water. Why? Grains assist with brain function, fat metabolism, energy production and tissue repair.
4. Stock up or cook legumes – Lentils, chickpeas, kidney beans, black beans, cannelloni beans are always in my pantry. I buy organic, no-salt-added varieties that have no preservatives or nasties. Be sure to wash them thoroughly in a strainer, until all bubbles disappear, to avoid bloating. You can also soak dry legumes and then drain and cook them yourself. Why? As well as possessing the benefits of other starches as stated above, they are loaded with protein, are low GI and help to balance blood sugar and appetite, and are choc-full-of antioxidants and fibre to promote good digestion, heart health, and prevent cancer.
5. Make a batch of salad dressing – there are so many combos you can try here. This ensures putting together a salad is easy and tasty in a pinch. Why? Because store-bought ones are generally full of preservatives, additives, and unnecessary salt and sugar. These have incredibly beneficial ingredients such as apple cider vinegar, lemons, miso, tahini, spices etc. that only bring you more health, not empty calories!

Additionals:

• Almond milk – for your smoothies and chai teas/latte’s – use the pulp in bliss balls too!
• Dip – hummus, pumpkin or beetroot hummus, pesto, cashew coconut pesto or cashew cheese are my go-to’s… for snacks with seed crackers or carrots/capsicum sticks, or a scoop onto a salad or pasta.
• Bliss balls – for healthy snacks and those sweet-cravings.
• Bircher muesli, chia pudding, breakfast cookies or breakfast loaf – breakfast on the run made simple/bread replacement.
• Raw chocolate – the perfect clean dessert.
• Broccoli Soup or Tomato Soup – even in the warmer months, there is nothing healthier or more satisfying then a big mug of soup as a snack, or a big bowl topped with crispy chickpeas as a main meal!

A change of seasons is a natural time of transition. Spring in particular, is a time many feel compelled to hit reset on their lifestyle choices. Embracing the fresh crisp air and keeping an open mind, I invite you to try these cleansing tips as you move away from the colder, darker months into the sunshine and vitality of Spring! 

Begin your day with the juice of ½ lemon in 250 ml warm water – lemons are not just a good source of vitamin C, lemons also support the hard-working liver, our main detoxifying organ. They strengthen liver enzymes and promote the secretion of bile, which in turn aids digestion. A detoxification agent, blood purifier and digestive aid, they are in actual fact alkalising once within the body (despite their acidic taste!).

Sip on herbal tea throughout the day – if a hot drink isn’t your cup of tea, try it iced! Dandelion tea in particular is a renown tonic with vast medicinal properties. It is fantastic for getting rid of bloating as it too stimulates bile, necessary for the proper breakdown of food and ensuring we absorb our nutrients efficiently, as well as having a diuretic function = say goodbye to water retention! Another good option is green tea which is loaded with catechins, potent antioxidants that also supports the liver… sensing a theme here?! This cleanse tea combines a few healing, digestive-assisting herbs and is a great spring-time brew.

Include vegetables at every single meal – especially cruciferous vegetables which contain sulphur, folate, calcium, iron vitamins C, E and K to support our overworked livers! Vegetables are also alkalising and full of fibre to ensure we are “eliminating” properly. If breakfast is usually a sweet meal such as porridge, chia puddings or bircher, try consuming 1-2 tsp of a quality greens powder just after your meal- I like this one.

Try 1-2 tsp Apple Cider Vinegar in water 15 mins prior to meals – it might seem as though this magical elixir is included in every “health” oriented post, but the truth is, it seriously is that good for us, and has so many roles to play. Ensure you get one that has the “mother” in it, like this one. The bitter taste stimulates digestive enzymes which helps us break down and reap the benefits of our food. As it is fermented it is incredibly beneficial to the growth of our good gut flora. It is also fantastic for preventing/reducing bloating and reflux, and detoxes us by altering our blood pH to becoming more alkaline.

Ensure your bowels are moving daily – if not twice daily! Magnesium, a mineral that can be found in foods or supplemented, helps ease constipation by relaxing the muscles in the intestinal walls. Try this internal magnesium powder, which relaxes the body and can help move “things” along, or for some more external relaxation (which can also help!) try these bath salts. You can consume magnesium in green leafy vegetables such as spinach, legumes, nuts, seeds, and whole grains, but for chronic constipation, this may not be enough and supplementation may be appropriate.

Declutter – fresh space, fresh mind, fresh outlook. Clean out the wardrobe, the pantry, the fridge and the cupboards! Maybe change out the screensaver on your computer, the arrangement of small furniture items in your living space, buy a new indoor plant, and consider diffusing essential oils in your home or using them instead of perfume. Lemon, orange, grapefruit and peppermint are all great detoxifying and purifying oils to try!

Commit to purchasing from your farmers market – to avoid pesticides and waxes on our beautiful fresh produce! It is a great way to get in an active catch up with a friend; a stroll through the markets as opposed to opting for coffees, wines or heavy meals. It is also the best way to shop in season, pesticide-free/organic, affordably. With the Spring weather, there is no better reason to get outside and support local farmers!

Detox support – if you really feel like you have a lot to get rid of and need the extra support, take your cleansing up a notch by employing these foot detox patches. According to ancient Eastern medicine, toxins build up in our bodies throughout the day, travelling to the lower extremities such as the feet at night. These detox foot patches have been designed to absorb such toxins as the blood circulates throughout our bodies during our sleep.

Dinacharya – “Dina” meaning day and “Charya” meaning activity – refers to the Ayurvedic daily routine that is encouraged to reduce stress, improve digestion and prevent chronic disease. Many of the practices are applicable to the morning time to set up the day with balance, cleanliness of mind and body and ease.

There are some elements that I, and perhaps you, might already be performing… Early rising, engaging in exercise and/or meditation, brushing teeth, showering, warm lemon water, eating a healthy breakfast… So without necessarily being aware of it, you might already be partaking in Dinacharya! However strictly and traditionally, it is quite a process! Whilst I respect it, I definitely don’t stick to the letter of it.

After some recent reading, I have decided to make more of an effort to incorporate three aspects of Dinacharya into my already established routine. I feel these are easy to implement and believe they will boost my day and improve overall wellbeing. Join me!

Tongue Scraping

This simple practice removes bacteria and toxins accumulated overnight, whilst also stimulating and cleansing the digestive tract and vital organs (different points of the tongue are said to relate to specific organs). From my research, this should be the first step in your oral hygiene routine. So whether you brush, gargle or floss, scrape your tongue first – 7-10 brisk strokes should do the trick, and wash off excess where necessary between scrapes. Don’t be too vigorous, it should not hurt. Once done, brush your teeth and then enjoy your warm lemon water.

Oil Swishing

This practice is believed to strengthen the teeth, gums and jaw. It also shows some promise in gingivitis and plaque build-up prevention and overall oral health. You may have heard of oil pulling. I originally shied away from this practice, placing it in the “too hard” basket…. The idea of swishing oil in my mouth for upward of 15 minutes seemed ludicrous to me! Who has that time? However, my reading has revealed that traditionally, this practice need not be so indulgent, 1-3 minutes will do the trick. Yay! Once you have had your warm lemon, place about 1 tbsp of oil (preferably warmed, unrefined, organic and cold-pressed sesame or coconut oil) into your mouth, swish for a minute or two, spit out (do not swallow!), and before rinsing use your finger to massage your gums softly to increase circulation. Tip: to warm the oil I recommend using a small container filled with 1 tbsp of the oil, secured tightly and placed in warm water for a minute, perhaps whilst you drink your lemon water. Confession: I only do this 3-5 times a week, do it when you remember/have time, I think this is good enough!

Abhyanga

This is an ancient practice of oily self-massage, said to nourish the skin, promote good circulation, lubricate tissues, optimise detoxification and soothe the nervous system. Before you shower, perhaps after exercise, warm about 1/4 cup unrefined organic sesame, almond or coconut oil, by placing it in a hot bowl (you can add essential oils to the base oil as well). Then, massage your entire body, starting from the head. Pay particular attention to the soles of your feet, your ears, nail beds and the scalp. If you don’t want to wash your hair, choose to forgo the oil here and use dry hands to give yourself a scalp massage (great for stimulating the hair follicles and promoting growth!). See a good tutorial here. If you don’t have time for the full body massage, at least massage your hands, feet, and neck, as these are said to be major stress points and benefit most from stimulation. Wait at least 10 minutes before washing off oil. You could oil swish whilst you wait, tidy up or prepare breakfast or dinner (being careful with your oily feet!), meditate… Then, enjoy a warm shower, the heat of which will allow the oil to penetrate the skin, nourishing and strengthening the connective tissue. Bonus points to turn the tap to cold for 10 seconds at the end of your shower, then hot, then cold! Always finish on cold. This is great for circulation. Morning is believed to be ideal for Abhyanga, but it can also be done in the evening, choose when suits you best. Tip: try using a dry brush on your body before Abhyanga!

Every meal is equally important, so you can forget that “breakfast is the most important meal of the day” mantra that has become so popular. Proper fuel is required throughout the day to keep you energised and nourished, however studies show that those who skip breakfast tend to form other poor eating habits, and are more likely to have difficulty loosing or maintaining a healthy weight. Breakfast is also extremely important for those of you who are active in the mornings. Our cortisol levels are highest in the morning, and can be even more so after strenuous exercise, so proper nourishment is crucial at this time, particularly for already-stressed individuals (often the ones to pass on breakfast, unfortunately). Often when we try to fit a lot in before we head out the door, we are quick to let our breakfast game slip in the name of “saving time”. Let this not be the case with these four simple brekky ideas you can pre-prepare and rotate throughout your week (or simply stick to one!). In fact, if you are a chronic breakfast skipper, I want you to commit to breakfast every day this week. After the 7 days, assess your energy levels, digestion and appetite (particularly toward the end of the day). I am confident you will notice positive changes!

Easy Oat Breakfast Muffin

Serves 1

• 1/2-2/3 cup liquid (water/plant milk or ½ and ½ combo)

• 1/2 cup oats

• 1 tbsp protein powder

• 1 tbsp ground flaxseeds

• 1 tbsp xylitol

• ½ banana

• Small handful berries of choice

• 1 tsp tahini or almond butter

• ½ tsp baking powder

• Optional: pinch of sea salt, ½ tsp vanilla, ½ tsp cinnamon

Preheat oven to 170 C fan-forced.

Blend all ingredients (except berries and tahini) together in a blender.

Grease a small-medium ramekin with coconut oil.

Scoop out with a spatula and fill the ramekin up halfway. Sprinkle with berries and a drizzle of tahini.

Pile the other half of the batter on top add another berry or two for decoration (optional) and place in the oven for 20 minutes.

If not eating immediately, store in the refrigerator. Make one or several, to keep in the fridge for the week!

Crunchy Coconut Chia Pudding

Serves 1

• 1 cup nut milk

• 3 tbsp chia

• 1 tbsp desiccated coconut

• 1 tbsp pumpkin seeds

• 1 tbsp slivered almonds

• 1 tbsp maple syrup

• ½ cup fresh sliced fruit

1. Place all dry ingredients into a tupperware or jar and mix to combine.

2. Pour nut milk and maple syrup in, and stir well.

3. Cover and allow to soak in the fridge overnight or for several hours (until it forms a pudding-like texture).

4. Once ready, add fresh fruit and head out the door!

Basic Bircher

Serves 1

• 1 cup coconut water

• 1/3 cup oats

• 3 tbsp raw nuts/seeds of choice (chia, sunflower seeds, pepitas, almonds, walnuts etc)

• ½ green apple, grated

• 1 tbsp goji berries

1. Soak all ingredients overnight in a jar or tupperware.

2. Stir well before consuming. Feel free to add fresh berries and/or cinnamon.

Sunshine Smoothie

Serves 1

• 1 cup coconut water

• 1 banana

• ½ cup frozen mango

• 1 large handful fresh spinach

• 2 tbsp hemp seeds

• 2 cm sliced ginger (optional)

• 2-3 tbsp granola (for serving, optional)

1. Blend all ingredients together the night before.

2. Place in a large jar in the fridge, and take with you the following morning.

3. Sprinkle with granola when consuming, if desired.

Arthritis is a pain, isn’t it? Being a clinical sports physiotherapist one of the regular findings we see in the clinic is people suffering from osteoarthritis. Unfortunately, most people are clueless as to what it is and how it occurs.

There are no more great wife’s tales out there than ones that surround arthritis. Most of the time it usually involves your great gran who did back breaking work their whole life lifting hay bales, and thus has a degenerated spine. Or your uncle (who you never see) who has a dodgy knee from his years dominating local footy.

These stories are generally powerful in that they are emotive and capture our imagination. But they lead to harmful myths such as ‘bending your back is bad’ or that ‘playing sport will always leads to arthritis’. They create misconceptions that can last multiple generations as the story is passed down from one member to the next. However, science is now confirming they are just misconceptions, not reality.

Now before I go on I can hear you yelling saying ‘well my gran has a does have bad back for that very reason!’ To make my argument more convincing, you must remember all the rest. All the rest who did the same hard labour well in to their later years, and have fabulous health and a strong spine. Or all the rest that played footy into their forties and can still run around the tan with no problems.

The better question to ask is if it were general overuse that causes arthritis, why doesn’t everybody have it?

To answer this, we must first understand what arthritis is. The technical way to explain osteoarthritis is degeneration of the surfaces between the joints, leading to pain and difficulty moving.

The non-technical way to explain it is wear and tear. The cartilage is the tissue that helps the bones roll and slide on top of each other. It allows for a smooth glide, but in arthritic cartilage the joint finds it difficult to bend. This can lead to rubbing, swelling, and pain.

Now I am sure we all know someone, or ARE someone, who suffers from osteoarthritis. It can be debilitating at times – with stiff, sore and puffy joints being the hallmark. It stops people doing the things they love, like going for a run through the park or getting on the floor to play with the grandkids, and reduces your quality of life.

In recent years’ science, has gone leaps and bounds into understanding what is happening, with 2 very important papers being released that must be discussed.

The first was a landmark study by Vanwanseele et al 2002. They showed significant thinning of cartilage in people with spinal cord injury. They found that it is actually parts of the cartilage that are NOT being compressed that start to break down. It is because pressure or load, helps to squeeze nutrients into the cartilage to keep it healthy.

It is the opposite to what most people believe. We need healthy load and movement to keep it strong. It is when people stop moving or the joint is in the wrong alignment that we see cartilage degradation. Now being overweight or doing high impact activities without sufficient strength can add to this, so they must be addressed. But staying active and strong are your best weapons.

The second was as recently as May of this year. In this paper titled The role of metabolism in the pathogenesis of osteoarthritis. Nature Reviews Rheumatology, 2017, the researchers found the biggest single influence on the cartilage was diet and our metabolism.

They found that like everything in our body, the cartilage requires a nutrient dense diet to remain healthy and viable as we age. It stops the cells from breaking down, and as described above they respond positively to loading and stress, which actually keeps it strong and healthy.

Most people are under the impression that arthritis occurs because we have overworked a joint. Therefore, they are under the impression they need to stop moving when they have arthritis. As you can see, this is not the case.

The 3 most important things you can do are if you suffer from arthritis:

• Eat a nutrient dense diet, full of fruits, vegetables and whole grains. This will also help to keep you in a healthy weight range
• Keep moving and gently progressively loading the joint in a minimally painful way. Examples of this are gentle walking, Pilates or swimming
• Maintaining as much muscular strength around the joint as possible, by doing resistance based exercises

Chris Jellis is a physiotherapist and director of Sum Of Us. SUM is a health and wellness studio in Prahran that combines the science of modern physiotherapy and health care, in a nourishing holistic environmentwww.sumofusstudio.com.au 

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Amongst its many jobs, the hypothalamus (in the brain) is responsible for appetite regulation by stimulating metabolic and behavioural responses to maintain energy balance. Many factors come into play here, including the roles and reactions of biological hormones and peptides as well as psychological cues.

A lot of people fear or find that when they cut out meat and dairy, essentially everything they have been conditioned to associate with protein, they won’t be satiated. Well, protein is indeed satiating, and lucky for us, it is in everything. So if it is protein you are worried about, simply ensuring you get enough calories daily should suffice to meet protein requirements (.8g/kg of body weight), read more here. While the effect of protein on appetite control is well-documented, increasing protein consumption beyond what is necessary does not appear to be helpful, and clearly shows a 75% increase in overall mortality, and a four-fold increase in cancer death risk! Interestingly, some experiments show that high animal-based protein diets might help with quick weight-loss and appetite control short-term, but these effects tend to dissipate after one year. Further, these diets deplete the bodies glycogen stores and the water that goes with them, so it stands to reason that participants lose (water) weight.

In one study, a vegetable-based meal (beans/peas) influenced appetite and energy intake favourably compared to an animal-based meal (pork/veal) with similar energy and protein content. Further, a vegetable-based meal with low protein content was as satiating and palatable as an animal-based meal with high protein content! So we can see, protein isn’t the only thing that is important to consider when it comes to appetite control!

Aside from protein, nutrient density and fibre are extremely important when it comes to satiety. Nutrient density is important because if you are eating nutrient-poor but calorie-rich foods (fast, processed, refined foods), your body may send you hunger signals, hoping that you choose to feed it the nutrients it so needs. There is ample evidence that increasing consumption of high-fibre foods may decrease feelings of hunger. High-fibre foods are shown to take a while to digest, controlling blood sugar, keeping you feeling fuller for longer, and having the added bonus of “cleansing” the system and feeding beneficial gut bacteria.

Without knowing an individuals diet, it is tricky for me to answer why they are feeling constantly hungry. A common mistake people make is forgetting to replace the meat in their meal with something else nutrient-dense e.g. a chicken salad, minus the chicken, will not fill you up. You must add staples like chickpeas, beans, lentils, brown rice, quinoa, nuts or seeds in place, to amp up the energy and nutrient-density, and thus the satiety.

Lastly, we are supposed to get hungry! “If I eat a vegan meal, I find I am hungry a few hours later”… Well, that is often a positive when transitioning to a vegan diet, we become more in tune with our appetite. We must stop looking at hunger as a bad thing. You need food to fuel your body to function, it is simply about choosing the right fuel. Waking up hungry, feeling hungry every 3-5 hours is a very natural, normal and healthy indicator of your body working efficiently. Food is not the enemy!

Hunger-fighting Tips:

– Replace the meat in your meal with something nutrient-dense, fibre-rich and substantial;

– Ensure you reach adequate protein daily through a variety of plant-sources: fruits and vegetables (everything adds up), beans, legumes and grains, tempeh and tofu, nuts and seeds. If you wish to incorporate a protein powder, you may, but that isn’t always necessary. Remember, sufficient calories = sufficient protein, read more on this here. Include beans and legumes in your diet, evidence suggests that such plant-proteins provide a longer feeling of satiety than animal proteins;

– Fill up on non-starchy vegetables – 3+ cups per meal is not too much! Go hard! Snack on these freely;

– Nutritious mini meals, such as the three S’s – salads, soups and smoothies – can also be snacks and are often healthier and satisfying than packaged and processed snack options;

– Think nutrient density – perhaps your body is craving nutrition rather than calories;

– Don’t deprive yourself of carbohydrates – carbohydrates are a mainstay in a plant-based diet. Gluten-free grains, legumes, beans, fruit… these foods are not to be feared. They are the bodies primary source of fuel, crucial for healthy brain, thyroid and digestive function and keeping you full, happy and healthy.

– Not too long, not too short, just right – Don’t wait too long between meals to the point where you are famished, make poor choices and guzzle your food, but don’t eat too soon, as we need time between meals to cleanse the digestive system! Aim to wait at least 2-3 hours;

– Plate your food – if snack items are out of reach, studies suggest you eat less. Ensure you are seated when eating, not on-the-go (or standing over the sink!);

– Do not inhale food – eat slowly and mindfully, away from distractions. Chew each bite 10-20 times. Set an alarm in your phone to go off after 20 minutes, this is a good guide for how long you should eat. Place utensils down between bites, and swallow each mouthful before going for another!

– Sleep – a lack of sleep actually leads to heightened appetite and less feelings of satisfaction after a meal due to its relationship with the hormones Ghrelin and Leptin. Essentially, it reduces the amount of leptin in your body, the “stop-eating” hormone;

– Ensure you are hydrated – Sometimes we mistake thirst for hunger, particularly with fruit cravings. Have a glass or two of water, wait a few minutes, then decide if you are truly hungry. Note: it is best to drink away from meals, so as not to dilute digestive enzymes needed to break down food;

– Apple cider vinegar – fights candida and may help with sugar cravings, bloating and stimulation of stomach acid;

– Cinnamon – trials ustilising cinnamon as a means for blood sugar stabilisation, particularly in diabetics, have yielded mixed results. However, given the little downside, why not try it in meals. Be sure to choose Ceylon as opposed to Cassia (more common/cheap), due to potential coumarin toxicity;

– Phenylalanine – Is an amino acid thought to help suppress appetite, due to its relationship with the satiety hormone cholecystokinin. Bee pollen and chlorella (can be taken as tablets) are nutritious superfoods, rich in phenylalanine;

– Peppermint tea – may help suppress appetite, and is a lovely way to end a meal. Note: avoid if you are prone to reflux.

Yoga is not simply a workout. It can (and should) be used for a variety of therapeutic benefits, physical and emotional. What’s more, you don’t necessarily need one hour, a yoga studio or a teacher to reap the benefits of yoga. Try these four poses to clear your mind, enhance focus and foster new energy and ideas. In each of these poses, remember that connecting to the breath is key. Hold each posture for 6 or more deep breaths, and feel your energy shift.

Childs pose with a “twist”

Everyone love’s childs pose, but instead of simply resting on your forehead, try to roll side-to-side across the brow, or the third eye. This gives your face a little massage, relieving tension, and stimulating blood flow to this area. The third eye-centre is the space associated with your intuition, an important part of the body to tap into when making decisions! Forward bending is also known to relieve stress and stop that endless flow of thoughts. Sink into the posture, rock back and forth, surrender to your thoughts and enjoy.

Warrior II

A strong pose, often overlooked, Warrior II opens the chest, lungs, shoulders and hips. Taking this pose, you must open up your arms, bend into your front leg and remain tall. Symbolically, this could mean opening up your heart and/or mind to possibilities, opportunities or ideas. Your eyes pierce out in front of you over the fingertips, as you keep a soft but steady gaze. Gaze with purpose, open the body with conviction. This is a stamina building posture that will bring confidence to your decisions.

Tree Pose

Keeping your feet firmly rooted into the ground beneath you, taking tree pose is not only a balancing asana but also a strengthening one. You use the muscles in your feet, ankles and core and a focused gaze to stabilise yourself.  It is both invigorating for the body and tranquil for the mind. Find self-esteem, focus and strength in tree pose, and take these qualities into your day.

Crow Pose

Crow pose is usually the first arm balance we learn in yoga. Arm balances are a fantastic way to cultivate inner focus and concentration. Shifting your weight forward, use the strength of your wrists, arms and core to lift rather than fall. Focus is very important here, and you will find that it comes quite naturally as you try to remain in flight. What’s more, the inversion increases blood flow to your face, encouraging fresh energy and invigorating the mind. Overcome fear as you take your feet off the ground one-by-one, and trust your body and the present moment as you fly in crow!

After a long day of work or study, crafting a healthy meal may not excite or delight you, but realistically, this is the time we need it most. To restore and replenish. We need to make sure energy levels and stress hormones are well taken care of through a proper, nourishing dinner. The good news is, it doesn’t need to be tricky. I know sometimes my meals seem extravagant, but I truly believe that is because of the variety of vegetables and spices I use, making it super vibrant and colourful. Truly, it’s never too difficult! Before studying nutrition I was no chef. I still am no chef. I am just a nutritionally-minded cook, who breaks all the rules, is very messy, and hates cleaning up. In light of that, let me share some tips and tricks to save you time and ensure that at 7pm you aren’t ordering in or settling for toast or oats 😉

Prep your leafys.

Slice or shave, wash and spin-dry bundles of spinach, rocket, lettuce, purple cabbage (this is my fav one), or pre de-stem kale, and keep in air-tight glass containers in the fridge. I try to rotate my options. That way when you are ready to make a quick lunch/dinner you can grab a handful for the base of your salad. You can also quickly access your greens for smoothies.

Bake your veggies whole.

Walk in the door, throw a whole pumpkin, sweet potato, cauliflower, broccoli, carrots, onion, garlic etc. in the oven on 180 C and let it cook whilst you shower, tend to children, or just simply put your feet up for a few moments. No need to peel or chop (especially if buying organic). Just let it cook for 20 mins – 1 hour (depending on your veg and the size), and either unwind, do some chores or prepare a side salad whilst it cooks.

Have a bunch of grains pre-soaked/cooked.

Soak grains in the fridge in glass tupperware for a few days, so it is at the ready for you to drain, rinse and cook. Soaking can help digestion and absorption of nutrients. I do 1 cup brown rice in one tupperware, 1 cup quinoa in the other. If this is simply ridiculously prepared for you or you don’t feel it necessary, quinoa is a quick 14 mins to cook, soaked or not, so should always be kept on hand for a fast food choice to bulk up your salads!

Spice up your meals!

Having spices on hand is essential to making meals more interesting and nutritious. Turmeric, cumin, curry, chili, cinnamon are my most used. Herbamare is also a great way to intensely flavour meals with no added salt required. You will be surprised how good your whole-cooked veggies, tempeh or boiled grains taste with some of these thrown on and some greens.

Try tempeh.

It is the easiest thing to cook. Honest! Simply slice or chop it up, mince some garlic and fry it in a pan with coconut oil and tamari, 3-4 mins each side. Ready in less than 10! Fast food!

Keep beans on standby.

I know clean-eating involves minimal packaging, but there is no need to cook beans and legumes from scratch (unless of course you wish to!). There is also little evidence to suggest that beans do indeed make you bloated, that could simply just be placebo. So give them a go! They are an easy, substantial addition to any meal. Be sure to drain and rinse them thoroughly to reduce the likelihood of a bad reaction.

Canned or bottled diced tomatoes.

This makes the easiest curry, soup or pasta sauce base! Add it to a pan with some cumin spice, garlic, salt and pepper (at minimum) and you are good to go in 10!

Pre-make a salad dressing on a Sunday.

Salads can take as quick as 15 mins of chopping. 2-3 cups leafy greens, tomatoes, cucumber, capsicum, onion, avocado, seeds… Add ½ cup canned beans or legumes to that and you have a decent meal! The only thing sabotaging it is a lack of healthy salad dressing options at the market. Don’t douse your goodness in oil, have a big batch of clean salad dressing made up ready to use for the entire week. Find some easy recipes here.

Settle with a smoothie (late night).

If you get home later, don’t feel guilty about taking the easy route out. A smoothie is an quick and easy meal with minimal washing up and maximal nutrition. Including handfuls of greens is a good way to still get your vitamins and minerals in now that you are replacing a full meal with a liquid alternative. Fibre! My late night smoothie would look something like this: 1 banana, 2-3 cups spinach or other leafy greens of choice, almond milk, 1 tbsp flaxseed, 1 date, 3-4 brazil nuts or walnuts, ½ cup berries or mango (optional). Pinch of nutmeg to induce sleep might also help 🙂

Often, we focus on getting in enough protein. We track our intake of fat. Some closely monitor their sugar intake… but is anyone counting their vegetables?! 5 servings a day is a minimum requirement, but frankly, I rarely see clients who meet this conservative amount. We know that the consumption of fruit and vegetables is linked to a reduced likelihood of chronic disease. Fibre, antioxidants, bioflavonoids, water, vitamins and minerals, and even nutrients like omega 3 and protein, yes protein! are in our beloved vegetables. Therefore, for optimum health and in line with using food as preventative medicine, the amount we strive for should be much, much higher. I believe eight servings a day is a better recommendation, with no end in sight! My advice: Eat as many as you can fit in! The below ideas are ways to creatively include veg into your meals, for you or perhaps for fussy kids, to boost the nutrient content, colours, flavours and even texture, and far exceed 5 servings a day…

Smoothies – 1,2,3 even 4 handfuls of greens! When you blend them, they break down and you won’t even notice, especially spinach or cos lettuce.

Aim for 3+ cups with main meals such as salads and stir-fries – leafy greens, a variety of chopped raw salad veggies, and roast veg. Include a combination of all three.

Soups – you can make soups 100% vegetables, from using veggie stock (loaded with nutrients), to chopping veg in or pureeing it. Sometimes I even puree it e.g. cauliflower soup, and then top it with mushrooms, broccoli or sliced zucchini for texture. A cup of veg soup makes a great afternoon snack or dinner starter.

Snack on carrots, capsicums, cucumber, celery – crunchy foods are often more satisfying, aren’t they? Keeping sliced veg sticks handy are a quick go-to snack to enjoy, whilst upping your veggie intake. Pair with dip such as hummus or nut butter for satiation.

Blend them into a dressing – sometimes I throw in capsicum, zucchini, cucumber, beetroot or carrot in a salad dressing with things like tahini or miso. Makes for a beautiful colour and tasty flavours!

Veggie Juice – juice more veg to fruit for a healthy juice combo that is sure to give you an energy boost! Even better – use things you would usually throw out, like celery or beet leaves, where there is actually a substantial amount of nutrition. Throw in lots of lemon and/or some green apple, and you will mask any bitterness.

Grate carrot or zucchini – in your oats +/bircher, blend tomatoes, pumpkin, carrots, zucchini, broccoli in your dips like hummus, try beetroot muffins… easy, delicious and great for variety!

The beauty of tempeh is how easy it is to cook. Yet, I meet so many people afraid to give it a go! It has actually already been fermented, and thus, partly cooked, so unlike chicken, you really can’t undercook it.

Firstly, I have spoken about this before, but let’s reiterate that there is no good evidence suggesting traditional soy-foods like tempeh are detrimental to your health and should therefore be avoided. Tempeh is a healthful source of protein. Tempeh is made using the entire soybean, but it is fermented, making tempeh more easily digested and “antimutagenic” than unfermented beans, as well as making it a great source of vitamin K2 (bone, heart, brain and cancer protective nutrient).

Secondly, it is important to source non-GMO and organic varieties of tempeh. In Australia, Woolworths stocks Nutri-Soy, my go-to. I buy the unflavoured one to avoid cheap soy-sauces and other additives. Stick to the plain like me, and make your own flavours with the below suggestions.

Quick guide. Choose your tempeh variety by comparing it to meat options…

Pan-fried – chicken/fish replacement

Marinated – steak replacement

Ground – mince replacement

Crusted – schnitzel replacement

Using 1 x 300g packet of tempeh….

SIMPLE PAN-FRIED TEMPEH

½ tsp coconut oil, 2 cloves minced garlic and 1 tbsp tamari OR 1 tsp curry powder. Allow the garlic to heat for 3 mins before adding slices of tempeh. Cook first side for 3-4 minutes over medium heat, cover with tamari or spices, flip and cook the second side for a further 3 minutes. Serve with vegetables for a veggie stir-fry.

JUICY MARINATED TEMPEH STEAK

Boil tempeh whole for 30 minutes. Remove from pot and then marinate in 3 tbsp tamari, ½ lemon juice, 1 tbsp maple syrup, 2 cloves garlic, minced or 1 tsp dried for 1-3 hours. Once ready, fry whole 5 minutes each side. Slice into 4 servings and serve over veggies.

GROUND TEMPEH

Grind the tempeh by pulsing it in thirds in a food processor until it resembles mince. Then heat up your stove with a little coconut oil, just to coat, throw the tempeh mince in and pan fry with the following spices and condiments…

Mexican-inspired: ½ chopped brown onion, 2 cloves minced garlic and 1-2 tsp of spices like cumin, paprika, cajun, chili or a Mexican spice blend. Allow the onion and garlic to brown before adding the tempeh and spices. Pan-fry for 6 mins whilst stirring occasionally. Pair with brown rice and black beans.

Italian: ½ chopped brown onion, 2 cloves minced garlic, 1 can organic diced tomatoes, 1 tsp dried Italian herbs or oregano, handful fresh chopped basil. Allow the onion and garlic to brown before adding the tempeh and spices. Pan-fry for 4 mins whilst stirring occasionally. Then add the diced tomatoes and pan-fry for a further 4 minutes. Lastly, add the basil, stir, remove from heat and serve over grains, roast veggies or pasta.

SESAME-CRUSTED TEMPEH

Preheat oven to 200 C. Prepare your “sticky” mixture of 1 tbsp flax meal soaked in 3 tbsp coco milk, 1 tsp tamari and ¼ tsp garlic powder. Allow it to soak for at least 10 minutes whilst you prep the rest. Place ¼ cup sesame seeds in a dry wide bowl. Slice the tempeh into thin-medium slices and dip each in the sticky mixture. Place onto a lined baking tray and sprinkle each slice with 1-2tsp sesame seeds. Press down on them with the back of the spoon. Bake for 25 minutes, flipping each after 15 minutes. Optional to sprinkle the other side with more sesame once flipped and before baking for the last 10 minutes.

One of the most commonly asked questions I get is regarding the health of soy foods. I either hear that someone would love to go vegan but wants to avoid soy (which is fine, but also not necessary), or that they wish they “could” consume it, but are worried about relying on it as a source of plant-based protein because of all the negative implications they have heard from someone, somewhere. Regardless, my answer is the same! The right types of soy are unequivocally, a healthful choice. I talk more about the right types below.

Let’s look at the evidence in regard to some major concerns:

Soy contains oestrogen: No it actually doesn’t. It does however contain phytoestrogens (beneficial constituents of plants, also found in flaxseeds). This type of oestrogen “imitator” is not bad, but indeed, beneficial, with its naturally occurring oestrogenic activity. They adapt to what the specific individual needs, raising or lowering oestrogen levels accordingly. Regarding female fertility, a large-scale study at a fertility centre demonstrated improved birth rates in females consuming soy and undergoing fertility treatment. A note on menopause, women dealing with hot flashes found relief from soy products according to this study.

Soy makes men grow breasts: Nooo! Men’s sex hormones, including testosterone remain unaffected by consuming soy products. This study concluded that soy does not “exert feminizing effects on men at intake levels equal to and even considerably higher than are typical for Asian males.” Soy does not adversely effect semen quality, and a study at Harvard University found soy intake had no effect overall on male fertility.

Just so we are clear on this topic, I’d like to point out the ludicrously of these claims by illustrating that the milk from a cow comes from a female animal that has just given birth. Not only is this a much bigger animal than us, with a different hormonal profile, but just as humans, when cows give birth, their oestrogen levels elevate. Therefore, it stands to reason that the concerning source of oestrogen in the diet is cows milk! And so far, I’ve just mentioned the natural oestrogen (due to their recent pregnancy)… think about the hefty doses of synthetic hormones dairy livestock are injected with to increase their milk production! This only adds to the oestrogen load of most cows milk. Yuk!

Cancer growth and recurrence: research appears to indicate soy consumption has a positive effect on preventing or slowing down the growth of cancer. Phytoestrogens (present in soy) act as antioxidants and have anti-proliferative properties to inhibit tumour growth. Among women with breast cancer, soy food consumption has been significantly associated with decreased risk of death and recurrence. This study suggests that greater consumption of isoflavone-containing foods is associated with a reduced risk of endometrial cancer in postmenopausal women. Other analyses have found that soy foods are protective against prostate cancer in men.

Bone health: I hear you, don’t we need dairy to protect against osteoporosis? No, we don’t, and evidence suggests that populations consuming higher amounts of cows milk actually have higher incidence of osteoporosis versus populations who don’t. There are a number of reasons for this, namely, the acidity of the milk causing greater calcium excretion from the body. However, I thought it apt to point out that whilst soy generally does contain less calcium, it contains triple the amount of magnesium, a vital mineral for bone maintenance. Indeed, the latest research suggests soy milk is actually much better for bone health. Interestingly, the beneficial isoflavones (types of phytoestrogens) in soy are thought to inhibit the breakdown of bones. For example the isoflavone Daidzein, is actually used to create the drug ipriflavone, which is used to treat osteoporosis.

Hypothyroidism and soy: Soy products do not cause hypothyroidism and hypothyroid adults need not avoid soy foods. However, the isoflavones  in soy may potentially reduce iodine availability, required for healthy thyroid hormone production. It is therefore suggested that people who consume soy might need slightly more iodine in their diets (which we can get from sea veggies like dulse and nori).

***There is always conflicting evidence and debate around the statistical significance of the findings in such studies. However whether there is no benefit, little benefit, or substantial benefit, I am yet to find a negative finding regarding soy, and that should be the message we hear loud and clear.

At the end of the day, the fear around soy seems to stem from a few sources:

• The grouping of all soy together – the bad: i.e. concentrated soy proteins and soy-derivatives used to thicken or emulsify products (often non-vegan products too), GMO, non-organic, non-traditional varieties such as highly-processed faux soy meats + the good: i.e. traditional sources of soy, non-GMO and organic such as tempeh, tamari, miso, natto and even a little good quality tofu from time to time is ok. So too is edamame. Combining the good and the bad like this is akin to saying that the questionable ground meat in a fast food chain burger is the same quality as the meat from your local organic butcher (whilst I don’t think either meat is healthy, this is a helpful comparison!);
• Rare cases of harm due to consumption of ridiculously large amounts of soy on a daily basis;
• Similar to point 1 above, because soy is grown in ginormous quantities and added to absolutely everything, including often unhealthy packaged foods, it is viewed negatively, similarly to corn. Again, non-GMO and organic varieties in their wholefood form are fine!; and
• Poorly-conducted research based and/or articles by groups with vested interests e.g. the Weston A Price Foundation (WAPF).

Soy sources to include:

organic and non-GMO edamame and fermented sources such as tempeh, natto, miso, tamari (easiest to digest and assimilate). Whilst soy milk and tofu are more processed, organic varieties from time-to-time if you really enjoy them are not going to negatively impact your health and should not be feared.

I am not claiming soy to be a miraculous cure-all, I am simply pointing out that there is a lot of good evidence indicating its benefits, and that you should feel confident in including it as part of a plant-rich varied diet (if you so choose).