an 'ayurvedic' buckwheat salad - with the lot!

I must confess, I don't know much about Ayurveda.

In all honesty, I think there are only two things I do know about it -

• it is an ancient form of alternative medicine, and
• the Ayurvedic approach to food is that meals should consist of as many 'tastes' as possible.

Apparently, meals that combine something from each of the five basic tastes - salty, sweet, sour, bitter and savoury - are more satisfying because they stimulate all of the taste buds. This means that cravings after the meal are a lot less likely.

While it isn't an approach to eating that I practice all of the time, I must admit that I do practice it often and I do enjoy it. I accept that it isn't for everyone - or perhaps it is just an acquired taste.

I've called this recipe an 'Ayurvedic' buckwheat salad because it contains a mishmash of flavours that follow this philosophy. I have it for brunch on a regular basis. Sometimes I substitute organic quinoa for the organic buckwheat groats, and I usually use golden sweet potato instead of my (rather radical) addition of fresh strawberries - but hey, I was out of sweet potato and those strawberries in my fridge really needed to be eaten. I enjoy the colours, flavours and textures that make up this meal - and if it gets rid of my cravings for junk food, well, that's just a bonus!

'ayurvedic' buckwheat salad - serves 1

• 1/4 cup organic buckwheat groats, rinsed well under cold water
• 1/2 cup water
• large handful organic baby spinach leaves, washed and chopped roughly
• 1/2 ear of corn, steamed
• handful organic feta, cubed
• handful organic pumpkin seeds
• handful organic hemp seeds
• 1 heaped tbsp organic flaxmeal
• 1/2 golden sweet potato, oven- roasted and cubed (or in this case, 4-5 fresh strawberries, hulled and quartered)
• 1/4 avocado, diced
• small handful organic cashews, oven- roasted
• soft- boiled organic, free range egg
• organic extra virgin coconut oil, Himalayan sea salt and cayenne pepper, to taste

Put the water in a saucepan over high heat and bring to a boil.

Add the buckwheat groats and stir. When it comes to a boil again (it shouldn't take long), cover the saucepan and reduce the heat to low. Leave for about 12 minutes - stir occasionally to prevent the groats from sticking to the base of the saucepan and burning.

In a bowl, combine the baby spinach, cubed feta, pumpkin seeds, hemp seeds, flaxmeal, avocado, sweet potato and roasted cashews.

Carefully cut the kernels off the corn cob and add them to salad.

Use a fork to fluff up the cooked buckwheat, then add to the salad. Season with Himalayan sea salt, cayenne pepper and a drizzle of coconut oil, then toss well.

Top with a soft- boiled egg. Break the yolk over the salad and then enjoy!

why i choose low g i - and the 411 on diabetes

First of all - a warning.
This is an extremely long post.
But an extremely important one.

Now, the glycaemic index.

For a long time, I've thought about which lifestyle change I would discuss here first. Time after time I have come back to this - the glycaemic index. 

Yes, I know those two words sound scary and scientific. Maybe that's why some bright spark decided somewhere along the line to abbreviate it to just "GI" - much less scary, right?

But honestly, the concept is not difficult to understand. Let me put my white coat on for a moment - haha, sorry about the pharmacy pun - and try to explain.

As soon as we put food into our mouths, it starts to break down. We don't even need to chew it in order for it to start breaking down. If you don't believe me, pop something (edible) into your mouth and just let your saliva attack it. Notice how it starts to get soft and soggy? And starts to dissolve?

When we swallow, that food continues into our stomach where it gets broken down even more. After that, it gets pushed into our small intestines where mostly, the absorption of nutrients happens. Then it goes into our large intestines - and I'm fairly sure you already know what happens after that.

The reason we need to break down our food is because that is how the nutrients in our food become available and ready to be absorbed. Almost all of the breaking- down happens in the stomach, and almost all of the absorbing happens in the small intestine.

One of the nutrients that we absorb from food is glucose. How quickly we absorb glucose from a food is that food's glycaemic index.

Foods with a low glycaemic index (so a GI of less than 55) release their glucose into our bodies slowly. Foods with a high glycaemic index (greater than 70) release their glucose very quickly. And then there are foods with a moderate glycaemic index, which just means that their glycaemic index is between 55 and 70.

The reason why a food's glycaemic index is important is because the amount of glucose in our bloodstream (also known as our blood glucose level - or more commonly, blood sugar level) needs to stay pretty constant. Too low or too high a blood sugar level are not desirable - in the most extreme cases, it can actually be very dangerous.

The good news is that our bodies are pretty clever, and have methods to keep our blood sugar levels within a normal range. Unfortunately, sometimes things can go wrong - sometimes genetic, and sometimes because of our lifestyle - and the methods our bodies use to maintain our blood glucose levels no longer work effectively. This is when diabetes (or pre- diabetes) happens.

Diabetes that happens as a result of genetics cannot (yet) be prevented, but diabetes and pre- diabetes that happens as a result of our lifestyle can be avoided. Once diagnosed with diabetes, however, the condition can only be managed, not reversed. Still, through healthy eating and exercise, the many complications and problems that can come with poorly- managed diabetes can be avoided, delayed or at least minimised.

Now, if you have read my introductory post, 'welcome to the change room', you will already know that my father has diabetes. His is the lifestyle- induced kind, and his was the near- fatal- because- of- poor- management kind. Several years ago now, his blood glucose control was so awful that his life was literally at risk. Now, through regular exercise and a much better diet (filled with low GI foods), I am relieved and proud to say that he is active, happy and most importantly, healthy.

You see, when we eat, our food provides us with energy - and there is a window of time in which we need to use up that energy before it gets stored as fat. Foods with a low glycaemic index provide our bodies with a slow and sustained release of energy. Small amounts of glucose enter our bloodstream, so our blood glucose levels are only affected very gently (and our bodies can easily keep them under control) and we are more likely to utilise this energy before it gets stored as fat.

When we eat foods with a moderate glycaemic index, larger amounts of glucose presents itself. It becomes a tad (or a lot, depending on the GI value) more difficult to use up the available energy before it gets stored as fat. Our bodies have to put in more effort to keep our blood glucose levels under control, too.

Finally, when we eat foods with a high glycaemic index, a much larger amount of glucose floods our bodies. Our blood glucose levels skyrocket, and if we do not utilise this energy very quickly, our bodies will convert it - and store it in our bodies - as fat. This is the reason people experience a "sugar high" after they eat lots of junk - they feel their blood sugar levels get high (literally). But then their energy levels go crashing down - after all, if a food dumps all its energy into our bodies soon after we eat it, what else is there to give afterwards? So in order for us to feel energised again, our bodies quickly make us crave more food, more sugar - and of course, the vicious cycle continues.

The more often we eat loads of high glycaemic foods, the more our bodies are confronted by a tidal wave of sugar - and over time, our bodies can get worn out trying to deal with it.

I will try to simplify it as much as possible, but in short, one of the chemicals our bodies produce to cope with any glucose entering our bodies is insulin. When we constantly need to call on insulin to help us bring down our blood glucose levels - and especially when we need insulin to call for backup because we've flooded our bodies with too much glucose - our bodies can eventually develop insulin resistance (aka pre- diabetes). That means our bodies can no longer work as effectively to bring our glucose levels back to healthy and normal - and all of our organs become exposed to higher, more toxic levels of sugar. If we do not reverse this condition, it can progress into diabetes. And as I said earlier, a diagnosis of diabetes is manageable, but not reversible.

Of course, the amount of food we eat is super important as well - a whole lot of low GI foods is still not going to benefit your health, and a small serving of high GI food will not do a great deal of harm. So, in addition to eating the right foods, we need to be sensible and also eat the right amount.

There are a few things we can do to help decrease a food's glycaemic index - if we can slow down the rate at which food enters the small intestine from the stomach, we can lower that food's glycaemic index. Remember, the small intestine is where most of the absorbing happens.

So far, science has shown us that the ways to do this are -

• eating fat with the food - preferably good fats, of course!
• eat protein with the food - protein takes more effort to break down than carbohydrate (i.e. glucose), so digestion takes longer and absorption is slower
• eating something sour with the food
• eating something spicy (as in 'chili' spicy, not 'cinnamon, nutmeg, etc' spicy) with the food
• eating something with a lower glycaemic index with the food - to reduce the overall glycaemic index of the meal

So, all of the change room's products are a lovely combination of low GI ingredients and good fats (yes - there is such thing as a good fat, but more on that at a later date). Some of the items have the addition of sour ingredients (organic fresh lemon, organic sour cherries, organic Incan berries...), and there are a few exciting items coming soon that take advantage of the addition of spice, too!

More importantly than what the change room menu has to offer, I hope I have helped you understand why I choose low GI, and hope that you start to choose it too. I know there are times we crave (or have no choice but to eat) foods that may have a moderate or high glycaemic index, but please try to employ a type of "harm minimisation" by adding some good fats, protein, something sour, something spicy or something with a lower glycaemic index to treat your bodies a little better.

It has been an extremely long post, but one I hope that has maintained your interest and attention and also encouraged you to start to change the way you look at food. Do your own research and make up your own mind, and if you have any further questions about diabetes, insulin resistance or the glycaemic index, please do not hesitate to comment below or shoot me an email - mbpp29@gmail.com

supercakes, powerbars & protein balls

"Necessity is the mother of invention."

A very wise person thought of that quote. Without doubt, the words apply here.

Anybody who knows me knows that I have always loved food. Those who know me well also know that I have always loved fitness and health. Growing up, I would always choose so- called "health food" whenever it was available - and I would eat a whole lot of it. But when I began to learn about nutrition in greater detail (during my Bachelor of Pharmacy degree), I realised with great dismay that most commercially available "health food" was not actually very healthy. Worse than that, many foods that are marketed as being "healthy" prey on the ignorant and uninformed, and may actually contribute to worsening health.

That rude awakening was survivable. All I had to do was apply my newly- acquired knowledge to make smarter choices when eating out or buying food.  And then something happened that further limited what foods I could (or would want to) eat - I was diagnosed with gluten intolerance. In other words, necessity was born.

Meals were not as big an issue - my passion for food resided not only in eating it, but also in creating it. Preparing breakfasts, lunches and dinners was - and still is - enjoyable.

My problem really lay with snacks, and also with days where I lacked the time (or energy) to create healthy meals. And that was when invention was born.

I realised that I wanted to create food that I could forget about immediately after I had eaten it.

Yes, read that sentence again if you must. I mean that I no longer wanted to eat foods that would then wreak havoc on my mind (and body), and leave me thinking endlessly about whether it would make me ill, or fat, or sick later on in life (by means of diabetes, high cholesterol or high blood pressure).

It has taken years of dreaming, experimenting and learning. But now, with great pride, I introduce to you the items available from the change room.

Supercakes, Powerbars and my Protein Balls are all snack- sized morsels that are completely free of gluten, refined sugar and anything artificial. Additionally, they are high in protein, low in carbohydrates and have a low glycaemic index. Every ingredient is included with purpose - they all benefit health in one way or another. They contain good fats that are known to speed metabolism, stabilise blood sugar levels, suppress sugar cravings, improve cholesterol levels and aid in getting rid of abdominal fat. Almost all of the ingredients are certified organic. And there are nut- and dairy- free options, as well as vegan options available. For enquiries about our products or to place an order, send me an email - mbpp29@gmail.com

Supercakes are similar to cupcakes, or muffins - at least in the way they look. I love to have them as a morning and afternoon snack - but I have also been known to grab a few for a breakfast-on-the-go. The flavours that are currently available are -

• Cacao walnut brownie - a fudgey, chocolatey cake that contains crunchy walnut pieces.
• Vanilla goji berry - a cake that melts in the mouth and reveals subtle vanilla and exotic berry.
• Cinnamon fruit toast - a revelation for anybody who cannot eat real cinnamon fruit toast (i.e. those of us who are allergic to gluten).
• Minted lemon & coconut - perfect for anybody who enjoys lemon cakes, with the quiet addition of fresh mint. I have been told that this one tastes "just like a lemon cheesecake" - and that can't possibly be a bad thing!
• Cacao, apricot & coconut - inspired by the three classic pairings of dried apricots with dark chocolate, dark chocolate with coconut, and coconut with dried apricot.

Powerbars are perfect as a portable breakfast - but I do snack on them as well. They contain completely gluten free rolled oats, which make them similar to a museli bar or museli slice - except gluten free! Like my other products, they are powered by a high protein content, good fats and other highly nutritious ingredients.

• SuperSeedy (n) - is exactly that. It contains organic chia seeds, hemp seeds, white sesame seeds, sunflower seeds and pumpkin seeds. It is almost savoury in the way it tastes, because of the addition of a pinch of Himalayan sea salt.
• Mixed berry & vanilla (n) - organic blueberries, mulberries, cranberries, goji berries, sour cherries and incan berries are combined with organic vanilla.
• Mulberry pie (n) - a low fructose version of apple pie! This one contains warming spices like cinnamon, nutmeg and ground cloves.
• Lemon & hemp seed (n) - a bar that combines that fragrant aroma and taste of fresh lemon with the goodness of organic hemp seeds.
• Original (n) - a moreish mixture of seeds, organic berries, coconut and vanilla. It comes in two forms - one with, and one without nuts.
• Triple- C G - an indulgent bar powered by organic cacao, coconut, cashew nuts and goji berries.

Protein Balls were created because I have always loved to snack on them after a workout - but found it difficult to find any commercially available ones that honestly boast a "clean" ingredient list. Rest assured that these ones by the change room are genuinely and entirely healthy.

• Acai coconut 'cloud' (n) - a fluffy (hence 'cloud'- like) texture, and the wonderful flavours (and health benefits) of acai berry and coconut.
• Mocha 'cookie dough' (n) - organic coffee and organic cacao meet in this seemingly indulgent protein ball.
• Vanilla creme fudge (n) - a dense, creamy, fudgey, vanilla- y protein ball covered in organic raw cacao.
• 'Berry ripe' fudge (n) - the goodness of organic cacao, with the addition of organic blueberries, goji berries, sour cherries, mulberries and coconut.

I am so excited by the foods that I am able to offer you via the change room, and am in the process of adding more to the list. I hope that you will join me on my mission for change. Honestly, eating cleanly and healthily does not mean you have to miss out.

Personally, I feel like I've missed out until now.

---

(n) indicates a product that does not contain nuts

the exciting debut!

Before I say anything else, I would like to say that I am sorry.

It has been over one month since my last post. For those of you who were so looking forward to "stepping into" the change room and learning about how to lead cleaner, healthier, happier (and tastier) lives, one month is a long time.

If it's any consolation, I can assure you three things - 1) my absence has been the result of an extremely busy (and quite stressful) period, 2) my posts will be regular from this moment forth, and 3) this will be quite a lengthy post.

Now, let me explain why I have been so incredibly busy.

I have been preparing for the public debut of the change room. As you may or may not already be aware, the change room is not only a brand that intends to motivate others to become the healthiest, most mindful people they can be - it is also a company that produces incredibly healthy (and might I add, tasty) food.

Upon learning about the change room, my cousin (whose child attends Carlton Gardens Primary School) asked me whether I would be interested in selling my products at the school's annual Harmony Fete. I jumped at the opportunity! If children can be taught to enjoy healthful food and learn how to look after their bodies, it follows that they are more likely to become healthy adults.

I was excited to showcase my Supercakes (small cupcake / muffin - like morsels that are super good for you). However, two weeks into my preparation, I encountered a bit of a hurdle. Everything had to be nut- free.

Now, I personally am a bit of a nut when it comes to nuts. I love them. Almost to the point of it being scary. And all of my Supercakes contain nuts in some shape or form. So being told that none of my products could contain nuts was a bit of a shake- up. I did modify my Supercakes to ensure that they were nut- free, but they fell short of my expectations so I scrapped them. Great. Back to the drawing board.

After a fortnight of daily (and nightly) experimentation, reading, research and cooking, I am proud to tell you that the change room had nine items available at the Harmony Fete today! There are now five Powerbar flavours and four Protein Ball flavours - all of them are gluten free, nut- free, vegetarian, free from refined sugars, and free from artificial colours, flavourings and preservatives. They are also high in protein and fibre, and have a low glycaemic index (low GI).

I will discuss the merits of my Supercakes, Powerbars and Protein Balls in my next blog post. For now, I would like to share with you my observations during today's fete.

At first, things were slow. Many people were drawn to the packaging and appearance of the change room's food, and many people commented on how "gourmet" and "amazing" the food looked - but when it came to asking their children what they wanted from the cake stall, the cupcakes, cookies, cake pops and slices always won.

But of course they did. After all, isn't junk food enticing? Icing sugar dyed pink or blue, cake pops rolled in hundreds'n'thousands, golden cornflakes glued together by a sticky combination of honey and sugar... In moderation, the odd treat is justifiable (although a truly "clean" body will not often feel the need to indulge in these sorts of foods). But what I witnessed today was that the same people - both young and old - were returning several times to treat themselves to several different items, several times over. They were completely oblivious to what they were putting into their bodies, and completely unaware of what chemical pathways they were reinforcing by feeding their bodies in this manner.

Once again, a light bulb moment.

Children learn by absorbing what they are shown and taught. It makes sense then, that we need to show them and teach them. So I spoke to their parents instead. I asked them to try the items I had available - and they were shocked at how something so tasty could be so beneficial for their health. Some adults still had no interest, but some were encouragingly curious.

Some people asked me whether they can place orders for my products (and the answer is yes, indeed, you can - just email me at mbpp29@gmail.com for more information).

And almost all of the adults who were interested in living cleaner and healthier lives asked one common question - how? To those people, I have this message - I will teach you.

Just follow me into the change room.

Oh, and just in case you were interested - by the end of the day, almost everything had sold out!