The problem with perfection

When we want to make changes in our lives, the gap between where we are now and where we want to be can often feel overwhelming. Commonly, we go in with grand plans, give it a red-hot go for a few days, and then life takes over and all your best intentions have fallen by the wayside. I’ve done this time and time again – in the quest for perfection, I’ve gone in too strong, set unrealistic expectations of myself, and failed.

Earlier this week a bunch of lovely people came along to my first film screening, of Overfed and Undernourished. Many were well on the path of eating whole foods and ‘ticking the boxes’ of living well, so to speak. Others were just embarking on their journey of cutting out junk and overhauling their lifestyle and one lady during the Q & A asked,  “Where do I start?” To this person I say: begin with the end in mind, but be gentle on yourself.

It’s so easy to get caught up in what we all ‘should’ be doing, Marketing hype about the latest super food products, and how everyone should go Paleo (I kid!). What we often forget when we dive straight into these things, is how sustainable they are long-term, because that’s what really matters. Start with your pantry, fridge and freezer and clear out anything that no longer serves you in your commitment to getting and staying well. Focus on buying real, whole foods and keep it simple by trying one or two new recipes each week. Can’t muster the energy or time to make your own version of LCM bars for the kids this week? Check out some ideas on Wholefood Simply but if you don’t get to it until next week or the week after, that’s okay. Just set the intention and follow through. Change doesn’t have to happen all at once – and in fact I’d argue it’s more sustainable long-term if it doesn’t.

What matters is progress. If I’d waited until I had 15 minutes of quiet time to myself each day to do yoga, I’d never have a daily practice. And so often, it’s just five minutes,  often with a toddler mimicking my moves, or climbing all over me! The same can be said for this website - it needs a lot of work, but i'm not going to stop writing and sharing just because it doesn't look or function as well as i'd like it to. 

Do what you can, with what you have and be kind to yourself! 

Gluten-free: everyone's doing it

It's been one month since we cut gluten from our diet, and I can't believe I'm saying this - I don't miss it at all. Not even a tiny bit. And I really, really, love bread.  

So what gives? I think the trick is to make the alternative so delicious that it doesn't feel like deprivation. But let me back-track a bit to the why, because based on the shelf-space and marketing claims devoted to gluten-free products these days, it seems like everyone's doing it.

The deal with gluten 

Consumption of gluten grains wheat (in particular), barley, rye and spelt (and oats) increase the production of zonulin, a protein that opens up the spaces between the cells of the intestinal wall. This allows nutrients and other molecules to enter the intestines, however if someone has a 'leaky gut' the spaces open up too much and this allows larger protein molecules to enter the bloodstream where an immunologic reaction can take place. Basically, gluten is strongly linked to poor gut health and autoimmune conditions. I have PCOS which is autoimmune in nature, and gut issues, so cutting out gluten is a no-brainer. Gut flora is passed onto babies via the birth canal, so the odds are good that Hugo's gut health isn't fantastic either, so he's on board too. And my husband? He's along for the ride, but still has bread here and there. 

So what are we eating?

Real food, much to the disappointment of food marketers keen for our gluten-free dollar. Nothing much has changed, we've just had to be a bit more organised and creative in the kitchen. For many of us, coming up with different breakfast options is a challenge when toast or cereal is just so easy, so here's a roundup of what's been on the menu instead.

(From left to right)

1. Bone broth -  As I'm working on healing my gut, this is becoming a staple in my diet (the gelatin helps to restore the lining of the digestive tract for better nutrient absorption). Served here with poached eggs, parsley and Pink salt.

2. Buckwheat Bircher muesli - buckwheat is a great substitute for oats if you're looking for breakfast cereal of sorts. I buy this one in bulk which also includes goji berries and sultanas. It's made with activated (soaked) buckwheat which is easier on the digestive system because the phytic acid in the grain has been broken down. I serve it with organic natural yoghurt, but if dairy doesn't sit well with you, coconut yoghurt/milk or almond milk (with no added sugar) are good alternatives.

3. Coconut apple crunch -This quick recipe is from an ebook called 'Rise and Shine' written by Georgia, a naturopath and blogger at Well Nourished. The book is my regular go-to, so many delicious recipes with lots of tips for substitutes for intolerances (and incidentally, empty cupboards!). This brekky features apple, almonds, shredded coconut, cinnamon and carrot. Served with natural yogurt and a choc-coconut granola also from the ebook. 

4. Kale and mushroom omelette - an omelette is a brilliant way to get some veggies in at breakfast time and provide sustained energy throughout the morning. I chop up onion and garlic and fry in coconut oil before adding some chopped kale, steamed pumpkin or sweet potato and/or sliced mushrooms. About five eggs whisked with a tablespoon of apple cider vinegar and poured onto the veggies that are simmering away and it's nearly done. I serve with some sauerkraut, fermented cucumber or fermented carrot.

5. Breakfast salsa - This one is a twist on a recipe from the Well Nourished 'Rise and Shine' ebook that involved pulling together what was in the fridge; eggs, coriander, tomatoes, pecans, mushrooms and fermented cucumber. Have fun and experiment!  

6. Asparagus and chicken with poached eggs - it's dishes like this that remind me why I married a chef. He might not cook much anymore, but when he does it's a taste sensation! The chicken breast was sliced thinly and the asparagus lightly blanched before being added to to chicken and coated in coconut oil and chicken-y goodness.  

7. Quinoa and chia porridge - this light and warming porridge made in the Thermomix is so good. As is everything created by the amazing Jo Whitton of Quirky Cooking fame. Recipe here.

8. Poached eggs with mushroom, avocado and sauerkraut - pretty self explanatory, really

9. Green (purple) smoothie - we've recently started boosting the goodness of our standard green smoothie (kale or spinach, banana, blueberries, maca powder, ice, water) by adding almonds and The Healthy Chef's organic super food and whey protein. It's a richer, smoother taste and keeps us full for ages, making it a good breakfast option, especially if you need to run out the door. 

Have you considered giving up gluten and if so, what are the biggest challenges for you?

The Wellness Summit 2014

The importance of real, whole food, movement and mindset in the quest for optimal health was the theme of The Wellness Summit this year and it did not disappoint. I'm still buzzing from the inspiring speakers, who helped me find clarity in my own journey and purpose, and filled my mind with the knowledge and energy to make change happen. Here are my notes and highlights. 

Dr Lawrence Tham, Chiropractor and mindset specialist opened the conference with a checklist for 'Climbing the summit' and a challenge for all of us - knowledge is only useful if you do something with it, so take action. He outlined the path as follows:

1. Pack accordingly - you only need the information that's relevant to you and the changes you want to make to your life. Don't try to take on everything. 

2. Get in the ring - Have an active mind rather than an open mind. Filter what's for you. There are going to be challenges on your path - are you mentally prepared?

3. Own the control - Who you are today is made up of all the decisions you've made up until this point. Who you will become is based on all the decisions you choose to make in the future. Even inaction is a decision.

4. Find local guidance - For your health, family, self, who is your sherpa? You don't have to know it all, just who to call. Don't try to change anyone else, be congruent with yourself and be that change. There are SO many choices we have in front of us, so many options. Don't waste it.

5. All in - your health is your duty, your obligation. No one elses. The body is designed for health and strives for health every day. This was the life you were given to do something amazing. Don't be mediocre. The world needs you, you just don't know it yet. 


Kim Morrison, World Record Holder, owner of Twenty8 Essential Oils was next and demonstrated her warmth and sheer determination with her story of physical and mental perseverance as she found herself in a 24 hour running event, which she went on to win and set a new world record. Her inspiration was 'Cliffy' a man in his late 60s who was a veteran of the event and talked her back onto the track when her mental commitment waned. He taught her that endurance is 90% mental and only 10% physical. Her path in sport and business wasn't clearly defined - she illustrated that sometimes we just need to trust that the path will show up before us. 

The business of Twenty8 and the power of aromatherapy weaved in and out of her story as an athlete and the passion she has for ethical, chemical-free personal care was so great to see. I knew perfume couldn't be good for me, but I didn't know it has 600 chemicals per spray! She emphasised that no-one knows the biocumulative effect and there are 62,000 side effects unknown from personal care and cosmetics products - it's a largely unregulated industry. For future reference, when you see "fragrance" in the ingredients list, it means 'pthalates' - avoid it!

Dr Brett Hill, Chiropractor, explained that our current lifestyle has our body in a state of constant stress response and emphasised the importance of movement, mindset and the food we eat for managing stress. The average office worker sits for 16 hours a day - the sedentary nature of our lifestyle is affecting our health. We need to recreate the hunter-gatherer lifestyle as much as practical in modern life to develop and maintain functional strength, which positively affects our entire health. Short, high intensity interval activity like 'Tabatas' are great. 

Brett emphasised that there is something clearly wrong with our Western lifestyles, when in some traditional societies, tribe members must be 100 before they can govern the group. There is a difference between what is 'common' and what is 'normal' ageing. Common ageing is accelerated ageing. Most of the benefits of exercise are neurological and metabolical. Standing up on stage in bare feet, Brett explained that we should go barefoot as regularly as is practical, because it changes our entire posture and allows us to walk naturally. The way we walk on gravel is how we're meant to walk. 'Minimalist' shoes like barefoot runners are a great alternative. 
On implementing exercise into daily life, Brett said that the key is do a little bit more today than yesterday - don't set yourself unrealistic goals, tackle your goal of optimal health 'One bite at a time'. He noted that you can't exercise your way out of a bad diet and people underestimate the impact of food - it's 80% food, 20% exercise, and of course, mindset. Nutrition, movement and mindset must be in alignment for optimal health. His recommendation is to make it so easy on yourself you couldn't possibly fail!


Cyndi O'Meara, Nutritionist, spoke passionately about the problem with our diets today compared to forty years ago as a result of the business-driven nature of the food industry, convenience, and toxins in our environment. We are so far removed from the production of food  - we're no longer taught by culture and tradition, but by science and technology, which is wreaking havoc on our health, evidenced by the obesity epidemic and the huge rise in Autoimmune conditions and childhood cases of autism and ADHD. She also spoke of the 'wilful blindness' of the consumer and the advances in science that is not translating through to medical care (ie. cholesterol, butter). The key to our health is ensuring our gut function is healthy, as the gut is the home of the immune system. Key steps for healing the gut are:
1. Consume bone broths
2. Have natural probiotics and fermented foods
3. Proper hydration (salt and water)
4. Natural foods (non-inflammatory)
5. Avoid antibiotics
6. Avoid preservatives in food
7. Avoid wheat and gluten products
It's also important to look to how we eat from an evolutionary perspective - it's not natural to have all fruits and vegetables all throughout the year, or eat comfort foods all through winter. Eat for the seasons.


Carren Smith, Bali Bombing survivor and mindset specialist talked about the importance of a healthy attitude and working with the body to achieve wellness, and the impact of emotional eating and food addiction. How we do one thing in our life shows up everywhere in some shape or form, and 'what we resist, persists'. We need to end the war within and dive into the uncomfortable feelings and reverse the thinking. For example, instead of thinking 'I hate my thighs', change your perspective to 'I love my legs, I can do squats with them'. Focus on the opportunities before you, not the limitations. 
Carren explained that the reward centres of the brain crave certain foods and the food industry knows this, with 90% of the Western world considered emotional eaters. The concept of foods as 'treats' has been handed down from parents, and reinforces the emotional eating. 


Jo Whitton, author of Quirky Cooking, shared her inspirational journey as a homeschooling mum of four who decided to set up a blog after more and more friends asked about her 'quirky' recipes, which has culminated in a sellout cookbook and 160,000 Facebook followers. Jo grew up in the kitchen, helping her mother with preserving and cooking real food, but when tired and busy, found herself losing touch with what she knew, and her family's health suffered. She went off wheat and dairy to learn what made her feel good. She had some great tips for healthy family food habits:

- Avoid the instant food mentality to encourage mindful eating and sitting down to eat (I find this a challenge with a toddler who wants to eat constantly!)
- Get kids in the kitchen helping out as early as you can, and teach them to prepare their own food, with a list of things on the fridge that they know how to make themselves 
- Eat meals together as much as possible 
- Help kids tune into how food makes them feel and empower their choices (I thought this was a great one, as I believe the sooner they can own their own choices rather than having food rules imposed on them, the more likely they are to carry good habits into teenagehood and beyond)
- On creating healthy changes: do what you can, where you are, with what you've got. "It doesn't have to be perfect, but it does need to be purposeful".


Dr Damian Kristof, Chiropractor and Naturopath began with a fascinating explanation of the role of the nervous system in our health, and how a spinal adjustment instructs the cerebellum in the brain to switch off the stress response. Picking up on the latest social media backlash against Pete Evans, Damian said that nutrition has almost become a religion. Choosing to follow a vegan/paleo/McDonalds etc diet is based on values - you either value health or you don't value it, and rely on someone else to fix it later. He explained that we live in a society dominated by the dogma of conventional Medicine which says that doctor knows all (It was this point in his talk that I realised i've been unwittingly living within the constraints of that dogma - mindblown!).

There were so many fantastic soundbites and lots of information to ponder from his talk so i'm just going to list some of the key ones:
- There is pain in change, and that the journey of wellness takes patience. 
- Resist the temptation to become an evangelist.
- Often the most dangerous place in your house is your pantry. If you have those 'treats' there, you're rewarding yourself with bad foods in moments of weakness. If there's something that's poisonous to your philosophy, remove that temptation. 
- Advocates the blood type diet, but not dogmatic about any one approach
- Research doesn't show that all grains are bad. Quinoa, amaranth, rice, buckwheat and millet are all good options to try
- Research does say that gluten is very, very tough on every human body and there is some suggestion that it's responsible for triggering 200 autoimmune conditions 
- 20 years ago soy was considered a health food, 10 years ago research said otherwise, but there's still conflicting views, noting that the pro-soy research is industry-based (as is the idea that if you avoid gluten grains 'you could die' (Dietitians' Association of Australia))
- 25 years of research has been telling us the importance of a water filter
- Microbiome: there are more cells in your gut than your whole body. They're not our bacteria, we're their human.
- Where you want to be, 10 year from now, you can decide right now. 

On climbing the summit, Lawrence had some more sage words:

"The death zone isn't about being at 8,000 metres. It's sitting on the couch doing nothing and thinking you'll live forever"

"When we get pushed, we autocorrect to our safe comfort zone. Remember that the human blueprint is to play safe and be comfortable".


Pete Evans, chef, author and health coach was hotly anticipated at the event after being an eleventh-hour addition to the lineup. His heart, honesty and integrity had us all at hello! (and okay, his particularly pleasing aesthetic helped as well). Where was a man who had been the target of so much media and public vitriol to begin?! He explained that he has done an enormous amount of work on himself through therapists and healers, letting go of self-limiting beliefs and peeling off layers so that he is immune from the attacks on his character. "I'm proud to be weak and to find people to help me" he said.  To the Dietitians' Association and naysayers in the media: "I'll choose a cave any day over a hospital"
Pete sees his 'strange' celebrity as an opportunity to do something meaningful and create change, which is why he continues to do My Kitchen Rules as it's good for his profile (plus agreeing to do it again helped convince Channel 7 to screen his new series The Paleo Way). The energy in the room rose as Pete spoke of the 'health revolution' that is underway, and that we're all at the forefront of that change with what we're doing in our families and communities. Pete sees the move away from the conventional dietary pyramid and preference for real, unprocessed food as a grassroots, community driven movement . The guidelines won't change in the next six years, but he hopes to have a better representation of true health in the dietary guidelines by 2020. He spoke with such passion that at one point he said, "I'm doing this for free, no one can get me off the stage"; the audience was in no hurry, we were hanging on every word. 
He called bullshit on the 'everything in moderation' theory: "Everything is fine in moderation until it isn't. This theory is not working - over our lifetime this theory accumulates to over 90,000 meals"
And on alcohol, he said "If we don't let our kids have it, and we don't let pregnant women have it, then why is it okay for us to drink?" (most of the speakers drink very little, or not at all).


So...what changes am I making?
A common theme coming through from all the speakers was this "The truth is that what we eat is a dialogue about who we believe we are to ourselves and to the world...more than often this dialogue reflects emotional issues - fears and insecurities we do not know how to deal with or overcome" (Pete Evans)

Many of the changes i've made to how I eat over the past five years have been driven by my values of ethical, sustainable production and consumption, not simply nutrition. What I learned over the two days has given me the impetus to make further changes to my diet and lifestyle for optimum health. I've cut out gluten and refined sugar completely, I'm committed to 15 minutes yoga practice every morning (often with my son climbing all over me - you do what you can!) to get my body moving and set my intentions for the day, and I have plans to further my education in health and nutrition in 2015. I'm excited!

If you went to the Wellness Summit, what were the key takeouts that you're applying in your own life? If you didn't go, as you can see I highly recommend you pencil it in for next year!

*I had to leave early on day 1 so I missed the Careers Unplugged guys, however i've ordered the DVD of the event so i'll catch up on what they had to say soon! 

From dinner bases and boxed desserts: a journey to 'real food'

I think we're all on our own path when it comes to what we eat and our relationship with food; either consciously or unconsciously we choose certain foods to fuel our bodies and at times, indulge our emotions. These days, I strive to eat 'real' food - that is, food our great-grandparents would recognise as food, like organic whole fruit and vegetables, dairy, eggs and meat from pasture-raised animals, fish and grains. Food in it's most natural state. But it certainly wasn't always this way. 

When I was nineteen, I was a classic example of what they call ‘skinny fat’. I was working at a snow resort and fuelled that lifestyle of work hard, play hard with a steady diet of chicken nuggets, pepsi, pizza, curried sausages, and Sara-lee chocolate self-saucing pudding. Pretty much your standard 'edible, food-like substances' that fill supermarket shelves. I looked healthy, and felt okay, so I didn’t think much of it.

I also didn’t think much about where my food came from, except for buying free range eggs and chicken at the supermarket.

My mum would often lament where she went wrong, having raised us with home-cooked everything and no chips, lollies or soft drink to speak of. Our first cinema experience was going to see Milo and Otis and while every other kid was polishing off a choc top, we happily munched away on dates and celery sticks. I bet she was pretty chuffed at the time!

Fast forward to 2009, when, after coming off the contraceptive pill due to terrible migraines, I was diagnosed with Polycystic Ovarian Syndrome (PCOS). Although very common, many women need to take medication to be able to fall pregnant. With an aversion to taking more synthetic hormones, and time on my side, I investigated how to manage the condition through diet and Traditional Chinese Medicine. I discovered that eating foods with a low glycemic index (GI) would keep my insulin levels more constant and thus, my hormones more in balance. 

At the same time, I began to think more about where my food came from; the treatment of animals, food miles, chemicals and packaging.  

In 2011, my acupuncturist gave me an ebook by Cyndi O’Meara – I liked her approach & so I bought her book ‘Changing habits, changing lives’. This was a game-changer and kinda blew my mind. I read it while on an incredibly blissful yoga retreat in Thailand with my mum. We ate the cleanest, most delicious food I’d ever experienced and emptied our busied Western minds through seven days of challenging yoga practice and meditation - it was the perfect scenario to commit to real change. While there I stumbled on the book ‘Real food’ by Nina Planck. By the time the week was out, I was feeling better than I’d ever felt before, and had a new resolve to eat mindfully and nourish myself, particularly in preparation for trying for a baby. I fell pregnant straight away, but sadly miscarried at 12 weeks. 

Despite feeling like my body had betrayed me, my resolve to nourish myself grew even stronger. I scoured the internet for like-minded folk and found The Mindful Foodie and Econest and felt buoyed by their passion for conscious eating. At the same time I stumbled upon a local organic greengrocer and felt like I’d really found a community. They hosted monthly talks on different topics and we attended one with Steven Acuff on eating for longevity. With 30 years’ experience treating cancer patients through diet (alongside traditional medicine) he advocated whole foods, with a preference for macrobiotics and eating for your blood type. This was a little at odds with the Weston A. Price approach i'd been following, but we took it all on board.  

We watched Food Inc and Food Matters and learned about the politics of the food industry.

I devoured Michael Pollan’s books and we were fortunate to see him speak in Melbourne.

His mantra was simple: "EAT FOOD. NOT TOO MUCH. MOSTLY PLANTS.".

I became a more conscious consumer, shunning convenience for slow food, mindless purchasing of ‘stuff’ with more thoughtful consideration of needs and wants and the product lifecycle. I read and I watched things not just about food, but sustainability – I mention these here because it’s all connected. Once I became aware about one thing, it snowballed into another. 

I don't think there is any 'right way'. The choices i've made are part of my journey to understanding what values are important to me, so that I can move closer to living in alignment with them. And of course I fall off the wagon, but when I do it's usually because something else is out of balance (or I really just want that lemon tart or extra serving of ice cream!).

Now, as a mother i'm even more passionate about what we eat, where it comes from and the habits we create around food in our family. 

If your food habits have changed, what was the catalyst? If you're yet to make a change but want to, what is the biggest hurdle you need to overcome?

Cake smash!

So I'm ordinarily not one to encourage wasting food, but when it involves cute babies and cake, I'm willing to make an exception!

Last week some beautiful mums and their children gathered at my place to celebrate the first birthdays of three of our babies, born within two weeks of each other. This circle of women have helped me find my path in motherhood and feel less alone in my parenting choices. An amazing group to be part of and one I'm so grateful for.

With a photographer in the mix, and my penchant for cake, the plan for a cake smash photo session was hatched! Hugo hadn't had refined sugar before, so I wanted to go light on it. I used a classic butter cake recipe from Jude Blereau's ' Wholefood for Children' book, which calls for spelt flour as it's more easily digested than wheat flour, and raw sugar, the less refined cousin of white sugar. Instead of icing I used whipped cream, coloured red with strawberries. There were also two layers of cream in the cake, one coloured green with kiwi fruit, and one purplish one, using blueberries.

Given Hugo was shoveling whole fistfuls in his mouth I'm quite glad I didn't go with traditional icing! It was so fun to watch the babies start with licking the 'icing' tentatively, watching each other's reactions to the taste and texture, and looking for cues on what to do next. By the end they were right into it, clawing chunks from the cake delightedly.

They were really experiencing the joy of food and celebration, an important part of the food culture I want to foster in our family. I believe there is much more to food than simply nutrition.

Slow

saltbush, succulent and rosemary from the garden

farmers market treats with the husband and peppermint tea

parisian holiday planning 

the perfect kind of relaxing winter weekend x

Sushi

I have a pretty broad palate these days but I can't say i've ever been a huge fan of sushi. Even in Japan i'd devour a salmon steak or a plate full of gyoza before I'd choose the sushi or sashimi. I know it's probably akin to sacrilege.  

Tonight we took my family to a Japanese restaurant we near home, the place which challenged my ambivalence with the freshest sushi, sashimi, wasabi and ginger combo you've ever tasted. Okay slight exaggeration, but you get my drift. We were there for my mum's birthday and i'm very pleased to say she's sushi's newest convert too! We're a sad lot, I know.