completely keen for quinoa

Alright.

First things first.

Let's get one thing straight - 'quinoa' is pronounced 'keen- wah', not 'kwin- o- ah' (although I'll be the first to put my hand up and say I was guilty of the latter for the better part of 3 years).

Good. Now we can move onto the more important stuff - like why quinoa rightfully deserves its 'superfood' status.

Quinoa is an ancient seed that originates from South America. It is available in a range of colours, but the white, red and black varieties are the most common. The different coloured seeds vary slightly in taste and texture - red and black quinoa is a little firmer and stronger in flavour than white quinoa - but they all possess an equally impressive nutritional profile.

It is often mistaken as a grain - probably because its versatility allows it to feature in all the sorts of foods you would expect to see grains used (porridge, salads, pasta, soups, stews, cookies and breads - to name but a few). It can also be used very basically as a direct alternative to rice or couscous. But in actual fact, quinoa is a seed. Its plant is a distant relative to vegetables such as beetroot and spinach. As a result, quinoa is a completely vegan, grain- free source of goodness.

It is also free of gluten and wheat, which means that is it very easily digested. Its ease of digestion, coupled with its nutrient value, make it an increasingly popular ingredient in baby food!

Like chia seeds, quinoa is a complete source of protein - it contains all eight of the 'essential' amino acids. (For my explanation on amino acids and what it means to be 'essential', see my last blog post, 'cheers to chia!') It has what is considered to be a 'balanced' amino acid profile - the type and amount of amino acids that it contains is comparable to that of casein (dairy milk), but unlike casein, it is completely vegan.

Because it is high in both protein and complex carbohydrates, quinoa is considered a top muscle- building food. The amino acids (from the protein) help stimulate muscle growth and repair, whilst the carbohydrates supply muscles with a sustained release of energy and endurance.

The complex carbohydrate content of quinoa also contributes to its low glycaemic index. If you'd like an in- depth look at why low GI foods are important, have a read of my earlier blog post, 'why i choose low g i - and the 411 on diabetes', but in short, low GI foods help to make you feel full sooner and for longer (which can help to reduce overall caloric intake), can aid in weight loss, reduce the likelihood of energy being stored as fat, provide you with a sustained source of energy (instead of fluctuating between energy 'highs' and 'lows'), and can decrease the risk of many medical conditions including diabetes, obesity and cardiovascular disease.

Quinoa also contains these impressive nutrients -

• dietary fibre - which helps to stimulate the sensation of fullness as well as maintain healthy bowels
• manganese, copper and vitamin E - which all act as potent antioxidants to help detoxify the body, reduce the risk of cancer and slow the ageing process
• magnesium - which helps to relax blood vessel walls (which helps to reduce overall blood pressure) as well as relax muscle tension (which may help to reduce the likelihood of headaches and migraine)
• calcium - which is critical for bone strength and healthy nerve and muscle function
• phosphorus - which has many important roles in the body, including the strengthening of bones, the synthesis of hormones and protein, and the proper utilisation of energy
• folic acid - which is essential for normal brain function and the development of healthy red blood cells
• linoleic acid and linolenic acid - to help strengthen the immune response

But wait, there's more!

Quinoa plants contain their very own, naturally- occurring pesticide called saponin. It has a very bitter taste that acts as a deterrent from insects and birds, so very little (if any) chemical pesticides are necessary in the cultivation process. This means that most quinoa is organically grown.

Even though most of the saponin is removed prior to packaging, its residue on quinoa seeds can still result in a slightly bitter taste. To get rid of this problem - and ideally, to remove the last of the saponin anyway (saponin lathers up with water so it is sometimes used as an ingredient in soap) - simply put the quinoa seeds in a fine sieve and rinse with cold running water for at least thirty seconds prior to use.

Cooking quinoa is easy, too.

• In a saucepan over medium heat, combine 1 cup of quinoa seeds with 2 cups of cooking liquid (water will do, but I prefer the taste of quinoa when it is cooked with stock).
• Make sure you use an adequately- sized saucepan - quinoa will absorb the cooking liquid and fluff up to almost three times its original size!
• Bring it to the boil, then cover the saucepan with a lid and reduce the heat to low for 12-15 minutes, until the liquid is absorbed. You may find that red and black quinoa will require a few minutes of extra cooking time.
• Then, turn off the heat and leave the saucepan on the heating element for a further 4-7 minutes (the residual heat will continue to cook the quinoa) before transferring it elsewhere or using it in a recipe.

The wonderful thing about cooked quinoa is that, refrigerated, it will last up to a week. It is quite flavourless (when cooked with water), so it can be used in both sweet and savoury dishes and can be eaten with any meal or snack.

As a side note, my personal preference is to dry- toast the quinoa seeds for a few minutes before adding the cooking liquid. I find that the end result is more aromatic and has a firmer texture, which I prefer.

In addition to quinoa seeds, quinoa flakes and quinoa flour is also available, and are also easy to prepare. Quinoa flakes make a quick and simple porridge, and also work well as a crumb mixture (in the place of breadcrumbs). Quinoa flour can be used as a substitute for any flour - but bear in mind that the absence of gluten can result in a 'heavier' and denser baked product. It also has a distinct nutty flavour that can taste a bit strong, depending on the recipe. It is for these reasons that quinoa flour is usually combined with other flours - think brown rice, potato or tapioca flour - instead of being used on its own.

I've covered a decent amount of information today - pronunciation, nutritional value and cooking methods.. I do have a (very) tasty quinoa recipe to share with you, but I think I'll give your eyes a break for now.

Hang on, before you go - let me ask you one last question.

Are you completely keen for quinoa yet?

Because I am! :)

cheers to chia! and a recipe for a choc- berry antioxidant 'whip'

Cheers to chia!
Chia seeds are champions!
Chuck me some chia seeds!

Let's chomp and chow on chia seeds!

.. Okay, I've run out of relevant "ch" words now. I'll get on with my writing.

But in all honesty, chia seeds really are an amazing superfood. Their nutritional profile is beyond impressive -

• fifteen times as much magnesium as that in broccoli
• eight times the omega- 3 content of salmon
• seven times the vitamin C content of oranges
• six times the dietary fibre content contained in oat bran
• five times the calcium content of dairy milk
• four times the antioxidant capacity of blueberries
• three times the iron content of spinach
• two times as much potassium as that found in bananas
• also contains vitamins A and B12, and the minerals manganese and phosphorus

In addition to being high in protein (protein makes up approximately 20% of their nutritional content by weight), chia seeds are also considered a source of complete protein. In other words, chia seeds contain all eight of the essential amino acids.

All too technical? Let me try to simplify things.

Protein is made up of amino acids - think of lego, and how they're made up of different coloured blocks. Different sources of protein are made up of different combinations of these amino acid 'building blocks'.

When we eat and then digest foods that contain protein, we break the protein down into its raw building materials (i.e. its amino acid 'building blocks'). This makes it easier for us to absorb and utilise the building blocks in our own bodies.

Different substances in our bodies - for example; muscle tissue, enzymes and hormones - are made up of different amino acids. Eating a variety of proteins helps to ensure that we obtain all the amino acids we need. Thankfully, our bodies also know how to build amino acids. There are only eight amino acids that our bodies don't know how to make, and those are the eight 'essential' amino acids.

They are deemed 'essential' because they must be present in our diet in order for us to obtain them. Foods that contain all eight of these amino acids are called 'complete sources of protein'. Chia seeds fall into this class of food.

Another impressive trait is their ability to absorb up to seventeen times their weight in liquid. When mixed with a liquid, chia seeds rapidly (within a matter of minutes) begin to swell up and form a gel- like substance. This gel is responsible for many of their beneficial effects on the body.

When we consume chia seeds with a meal or snack, this gel is formed in our stomach. The gel acts as a barrier between the food we have eaten, and the digestive enzymes that attempt to break down the food. The rate at which we digest (and then absorb) the nutrients contained within the food is therefore slowed.

When chia seeds are eaten with foods that contain carbohydrates, the release (and absorption) of glucose from food is slowed. This reduces the meal's overall glycaemic index, balancing blood sugar levels and making it especially beneficial for people with diabetes. (For more information about the glycaemic index and why a low GI diet is ideal, have a read of my earlier blog posts 'why i choose low g i - and the 411 on diabetes' and 'a lesson and a recipe - an earthy autumn salad'.)

Chia seeds are also rich in soluble and insoluble fibre. This is largely the  result of their ability to absorb water and subsequently create bulk in the digestive tract.

Bulk in the stomach helps to trigger the sensation of fullness sooner after eating. It also helps to maintain that sensation for a longer period of time, potentially reducing the overall consumption of food. People seeking weight loss may find this useful.

Bulk in the intestines helps to regulate bowel movement, maintain bowel health and reduce the risk of colon cancer. The gel's presence in the gut can also act a barrier between digested food and the intestinal wall, reducing the absorption of dietary cholesterol and therefore helping to reduce overall blood cholesterol levels.

If that wasn't enough, the chia seed gel also makes an ideal vegan alternative to eggs in baking! Simply substitute each egg in the recipe for 1 tbsp of chia seeds mixed with 3 tbsp water, left for at least 15 minutes prior to use to allow an adequate gel to form.

Finally, chia seeds contain an outstanding amount of omega- 3. Their omega- 3 content is actually the highest of all natural foods, making them particularly good at the following tasks -

• maintaining cardiovascular health
• reducing the risks of cancer and diabetes
• reducing joint stiffness
• augmenting treatment for depression, and
• enhancing memory

So.. What say we all become champions and start chomping and chowing on chia seeds? Haha.. Get it?

Alright, I'll stop..

CHEERS!

choc berry antioxidant 'whip'
serves 1

(left to right) a fully- decorated antioxidant whip (in the jar),

some of the topping ingredients (in the shallow plate),

and a half- decorated antioxidant whip (in the glass) -

• 1/2 cup organic raw (unsalted) cashews
• 1 cup filtered water (plus extra, for soaking)
• 2 large handfuls organic frozen mixed berries
• 1 tbsp organic raw macqui powder
• 1 tbsp organic raw cacao powder
• 1 tsp organic raw mesquite powder
• 1 tsp organic raw maca powder
• 3 tbsp organic chia seeds
• 3 tbsp dried goji berries (plus extra, to serve)
• 1/2 cup organic coconut milk
• organic raw cacao nibs, shredded (unsweetened) coconut, activated buckwheat groats, puffed amaranth, and puffed millet (to serve)

Place the cashews into a small bowl and cover with clean, filtered water. Leave for at least 1-2 hours, or overnight.

In a larger bowl, combine the macqui, cacao, mesquite and maca powders, chia seeds and filtered water. Whisk well to remove any lumps. Add the frozen berries and goji berries, and stir the combine. Cover and refrigerate for at least 1-2 hours, or overnight. The chia seed mixture will become thick and pudding- like.

When ready to serve, drain the cashews, rinse them under clean water and drain them again. Pour them into a blender with the chia seed mixture and the coconut milk. Blend well until smooth and consistent in colour - it should become a pretty shade of mauve.

Pour into a tall glass and sprinkle with the extra goji berries, cacao nibs, shredded coconut buckwheat groats, puffed amaranth and puffed millet. Serve, and enjoy the massive, raw antioxidant hit!

a superfood chia seed pudding

Somewhere in the world right now, the weather is warm.

Maybe even hot.

Somewhere in the world right now, the sun is shining high in a bright blue sky. The people there are probably craving foods that are refreshing and cold.

Wherever that may be, it certainly isn't here in Melbourne.

It's been so cold that, every morning, when my significant other wakes up, all I can hear (all the way from the bathroom to the bedroom) is him exclaiming, "Holy macaroni! I'm freezing! I'm frozen! Holy macaroni!" (he tries not to swear in front of me).

Even now, I am sitting beside my heater, under a blanket, typing away whilst wearing a singlet, two jumpers, pyjama pants, socks, slippers and a beanie. I've got my AFL scarf wrapped around my neck (Go the Dons!) (please don't judge me), and I'm taking regular breaks from typing - just to wrap my hands around my hot mug of tea to prevent my fingers from freezing over.

But funnily enough, even though the weather has been frosty, I have been craving this refreshingly cold superfood chia seed pudding all week. I've had one every single day! Sometimes, it's breakfast. Other times, it's lunch. A few times, I've even thrown it together in a glass jar and taken it to work for dinner. But always, I feel better after having it.

Perhaps it's because constant exposure to heating is somewhat dehydrating (and the chia seeds in this pudding are so rehydrating).
Maybe it's because this pudding (and its multitude of toppings) are so nutritious and nourishing.
Maybe it's because the recipe is easy- peasy, super quick and requires no cooking.
Or maybe, it's just because it tastes so darn good.

Chia seeds are little powerhouses of nutrition - my next blog post will discuss them in greater detail. But today, because my fingers are busy thawing, I will simply leave you with this recipe. Now it's time to put the kettle on for another mug of tea. My fingers are beginning to stiffen again from the cold..

a superfood chia seed pudding
serves 1

the pudding prior to mixing -

 and after mixing -

for the pudding

• 1/4 cup organic chia seeds
• 1 cup liquid (see notes below)
• 1 tsp organic raw maca powder
• 1 tsp organic raw mesquite powder
• 3 heaped tsp plant protein powder, e.g. rice or pea protein powder (see recipe below)
• flavourings (see recipe below)
• organic rice malt syrup, agave syrup, raw honey, coconut nectar, maple syrup or other sweetener - only if desired (see notes below)

for the topping

combine a small handful each of these ingredients -

• dried goji berries
• organic raw mulberries
• organic raw incan berries
• organic raw cacao nibs
• organic (dried, unsweetened) shredded coconut
• organic activated buckwheat groats
• bee pollen
• organic pumpkin seeds
• organic sunflower seeds
• or use any combination of (preferably organic and unsweetened) nuts, seeds, coconut and berries

In a bowl, combine the chia seeds, liquid, maca, mesquite and pea protein powders and sweetener (if using) and whisk well to remove any lumps. Now is also the time to add any flavourings -

• for a berry flavoured pudding, use a berry- flavoured protein powder and add 1 tbsp organic macqui (or acai) powder
• for a chocolate flavoured pudding, use a chocolate- flavoured protein powder and add 1 tbsp organic raw cacao powder
• for a vanilla spiced pudding, use a vanilla- flavoured protein powder and add 1 tsp organic vanilla extract (or powder), 1/2 tsp ground cinnamon and 1/2 tsp ground nutmeg

Cover and refrigerate for at least one hour. As the chia seeds start to absorb the liquid, they will swell up and create a gel- like pudding.

To serve, remove the pudding from the refrigerator. Combine all of the topping ingredients and scatter over the pudding. Done!

Notes

For the liquid, you can use-

• filtered water
• coconut water
• organic coconut or almond milk (or any other mylk you wish to use)
• or any combination of these

For a runnier pudding, I recommend using water or coconut water. For a creamier pudding (which I prefer for the vanilla and chocolate flavours), I recommend using mylk (or a 1:1 combination of coconut water and mylk).

I find that the coconut water and dried berries provide enough sweetness without necessitating the addition of natural sweetener, but you may add some (to taste) if you desire.

Maca, mesquite, macqui, cacao and plant protein powders are available at most health food stores. They are superfoods and contain a wealth of nutrients and health benefits (which I will discuss in greater detail at a later date).

progress by removing the processed

Yes, I know.

It has been over three weeks since my last post.

Finding the time to blog both meaningfully and wholeheartedly can be somewhat challenging at times. Between working full- time as a pharmacist and then preparing customer orders for the change room, very little time is left to research and then prepare these posts.

However, never fear - for I am here today to talk about the merits of removing processed food from one's diet.

Those of you who have followed the change room since its (relatively recent) beginning will already know how I feel about living and eating healthfully - "First, do no harm. Or, failing that - at least minimise harm." It is for this reason I choose to eat meals with a low glycaemic index and choose organic produce whenever possible. Only once I have prevented (or to the best of my ability, minimised) harm, can I fully reap the benefits of nourishing my body.

It is in my opinion that the very first step towards nourishment begins with the removal of processed food from one's diet. Another (perhaps more familiar) way to phrase this is - eat more whole foods.

Whole foods resemble their natural state as closely as possible. They have undergone little or no processing, are unrefined or minimally refined, and are therefore far more nutritious and more healthful than their processed counterparts. Ideally, they should also be organic and sourced locally so that they retain as much of their nutritional value as possible.

You see - fruit, vegetables, meat, grains; all of these foods begin as living things. Animals nourish themselves by eating, and plants nourish themselves by absorbing nutrients through the soil. Once a fruit has been picked from a tree, a grain has been harvested, or a vegetable has been pulled from the ground, it can no longer be fed more nutrients - its nutritional value can only diminish.

This decline in nutritional value continues the longer the food remains uneaten. If it needs to travel a great distance before it reaches its point of sale, it will no longer contain all of the nutrients (and health benefits) that it possessed when it was still fresh and whole. When it needs to undergo further  processing or refining as well, its nutritional value is even less impressive.

Wholegrains are an important example of this. You may have heard of the term 'wholegrain' and wondered what the fuss was all about. In short, it is this - grains are made up of three parts (the bran, the germ and the endosperm). When grains are unrefined, all three of these parts remain intact, and all of the nutrients, fibre, good fats and antioxidants that they contain remain intact as well! Unfortunately, most breads and cereals contain refined grains - the bran and germ is removed to yield just the endosperm, which happens to be the least nutrient- dense part of the grain. The end result is a product that is robbed of its natural nutritional value.

An increased awareness of this has lead to an increased demand for wholegrain products - and for the most part, manufacturers are responding accordingly. Just be mindful that 'multigrain' is not the same as 'wholegrain'. It's a clever little trick that can be quite confusing - multigrain just means that there are a few different types of grains present, none of which might be whole.

Of course, there are varying degrees of processing. I purchase (organic) frozen blueberries - but the blueberries are locally sourced, frozen very shortly after having been picked, and they are still entirely intact. I don't, however, purchase bottled blueberry sauces, for example. I make my own. That way, I know exactly what is going into my food and I can control the quantity and quality of each ingredient.

Now, I don't know about your sauces, but mine certainly don't last months on end. So how is it that commercially available sauces (and soups and biscuits and juices) can?

The answer, of course, is the addition of preservatives and chemicals. If you have already read my post on why we should choose organic products and produce, then you will know why minimising our exposure to toxins is important. Not only can the use of these chemicals be harmful, their addition to food can also deplete food of their nutritional value.

Store- bought apples are (literally) a shining example. They are usually up to a year old and coated in a thin layer of wax. The waxy coating serves to preserve moisture and shelf- life, and is (usually) completely safe for human consumption. The problem is, there is evidence to support the claim that this waxy layer can draw nutrients from the apple and reduce the apple's nutritional content.

So, an apple that is freshly picked from a tree is most ideal, an un- waxed apple from a local farmer's market is next best, a waxed apple from the local greengrocer (washed thoroughly with water and a bit of vinegar to remove the wax) is next on the ladder - and all three will be far more nutritious than a tin of peeled and cored apples floating in sugary syrup (from the 'canned fruit and vegetables' aisle of the supermarket).

Eating a diet rich in whole foods can seem daunting at first - there is no denying that having processed foods on hand is very convenient. But once your fridge and pantry is well- stocked with whole foods, the task will be much less intimidating. Being in control of exactly what and how much goes into your meals means that you are able to tailor your foods to suit your tastes and needs. You might be surprised by how much less salt and sugar you'll need - and your health will thank you for it.

Start with a few simple things - homemade juice, pesto or soup - and then expand your repertoire and build upon your pantry until you start to create your own cakes, breads, stocks and cereals. Hey, who knows - you might even want to try some of the recipes I've posted on this blog.

Spinach and mixed nut bread, an 'ayurvedic' buckwheat salad, a short stack of protein pancakes -  the possibilities are limited only by your imagination. Progress by removing the processed, and nourish your body with whole foods. Good luck.

a penchant for protein pancakes

Pancakes.

I've yet to meet a person who disliked them. I wonder why.

Is it the fluffiness?

The carbs?

The fact that you can sandwich or top them with whatever you want?

All you do is grab a few simple ingredients, whisk them together, pour them into a (non- stick) frying pan, cook them, flip them, and then you're done. So simple, so easy, so quick.

So why do they always feel like an indulgent, naughty treat?

Analysis aside, these pancakes are especially wonderful because they're free of gluten, dairy and sugar, and they're packed with high- quality protein and good fats. They also have a low carbohydrate content. I like to take them to work for lunch or dinner. Protein pancakes during your meal break at work? Heck to the yes!

These aren't the thick, fluffy type of pancake. They're more like a middle ground between a pancake and a crepe - they're filling and satisfying without being too 'heavy'. If you like them fluffier, you can add more nut meal and baking powder. If you prefer them more crepe- like, you can add more liquid. I like them just the way they are because, to be honest, I usually fold them in half and eat them like a soft- shell taco.

Mmm.. Tacos.. No, Mandy, concentrate. That's a topic for another day.

vanilla + cinnamon spiced protein pancakes

serves 1-2

for the batter

• organic, extra virgin coconut oil - melted
• 3 heaped tsp vanilla- flavoured pea protein powder
• 1/2 cup almond meal
• 1 organic, free- range egg
• 1 organic, free- range egg white
• 1 tsp organic vanilla extract (or vanilla powder)
• 1 tsp organic ground cinnamon
• 1/2 tsp gluten free baking powder
• 1/4 cup coconut water (or more, if necessary)

for the topping

• organic (crunchy) peanut butter
• unsweetened, dried shredded coconut
• dried goji berries
• organic raw mulberries
• organic raw cacao nibs
• organic Incan berries (aka golden berries)

chocolate + goji protein pancakes

serves 1-2

for the batter

• organic, extra virgin coconut oil - melted
• 3 tsp chocolate- flavoured pea protein powder
• 1/2 cup  hazelnut meal
• 1 organic, free- range egg
• 1 organic, free- range egg white
• 1 tsp organic vanilla extract (or vanilla powder)
• 3 heaped tsp organic raw cacao powder
• 1 handful dried goji berries
• 1/2 tsp gluten free baking powder
• 1/4 cup coconut water (or more, if necessary)

for the topping

• organic coconut- cacao butter
• organic white sesame seeds
• dried sour cherries
• organic raw cacao nibs
• unflavoured coconut milk yoghurt

berry + coconut protein pancakes

serves 1-2

for the batter

• organic, extra virgin coconut oil - melted
• 3 heaped tsp berry- flavoured pea protein powder
• 1/2 cup almond meal
• 1 organic, free- range egg
• 1 organic, free- range egg whte
• 3 heaped tsp finely dessicated dried coconut
• 1/2 tsp gluten free baking powder
• 1/3 cup coconut water (or more, if necessary)

for the topping

• organic coconut butter
• freshly- sliced banana
• dried goji berries

Combine all of the ingredients for the batter in a bowl, except the coconut oil. Whisk until smooth and well- combined.

Heat a small, non- stick frying pan over medium- high heat.

Pour in 1-2 teaspoons of melted coconut oil, then pour in 1/3 cup of the pancake batter. Swirl gently to create a circular shape, then cook until the edges start to become firmer and many bubbles appear on the surface of the batter.

Use a non- metallic spatula to carefully lift and loosen the pancake, and flip. Cook the pancake on the other side - this shouldn't take very long. Remove and place on a clean plate.

Continue to oil the pan, pour in batches of the batter and cook the pancakes until all of the batter is used. This recipe will yield 3-5 decent pancakes, depending on the size of your frying pan (and pancake).

Layer the pancakes with the toppings sandwiched between and on top of them. Serve them with a fork and knife - or folded in half like a soft shell taco, Mandy- style. Enjoy.

'eating clean' - how to choose organic

Before I start this post, I have an announcement to make.

I'm going to be human for a second here and confess that I was not entirely satisfied with my last post, 'an introduction to eating 'clean' - why choose organic'.

A hundred thousand years ago, when I was in grade 2, my schoolteacher nicknamed me 'The Queen of Reading'. Then, when I was in grade 6, my schoolteacher nicknamed me 'The Queen of Writing'. Resultantly, I have learned to set myself pretty high standards when it comes to articulating and explaining. Being a pharmacist, it's a big part of my job - it's my responsibility to ensure that my patients know how and why they need to take their medications.

So last week, I tried to cram blogging into a day where I also had to take advantage of a sale at my local health food store (I am a girl after all, and 'sale' is pretty much my favourite 4- letter word after 'love' and 'food'. Oh wait, my boyfriend's name is a 4- letter word. I guess 'sale' is in my top 4 favourite 4- letter words then). And then I had to get to work. The end result was a post that started off quite well - but then, as I hurried to finish the post to get to the shops - ended a little abruptly.

It's been on my mind all week, and today, I've done what I should have when I got home from work that night last week. I edited my post. Yes, it's longer. But you know what? I think it flows much better and explains things much clearer, too. And because living organically is such an integral part of living 'clean', I honestly think that it's important that I did what I did.

If you have already read the post prior to today (May 14th, 2013), please read it again. Worst case scenario, you'll just end up refreshing your memory before you start reading this post, which is part two of the 'choosing organic' topic, anyway.

If you haven't already read it, great! I strongly encourage you to read it now.

Alright, rant over. Let's begin.

If you're reading this section of my post at the moment, it (hopefully) means that you have read my last post and understand why choosing organic products and produce is so important. The focus of this post will therefore be on how to choose organic produce.

A demand for organic farming started in the 1940's, but it has only been in the last few decades that the revolution has really gained momentum.

You see, many years ago, technology and science lead to the creation of synthetic chemicals that, when added to food, prolonged that food's flavour, appearance and shelf life. They were embraced by the commercial world with open arms because they meant greater profitability for the manufacturers.

Enhanced shelf life meant that consumers would be more likely to purchase something, since they knew they would be able to keep it in their fridge or pantry for a longer period of time. A longer shelf life also meant a greater chance that the product would be purchased before it spoiled.  A product that maintained its flavour, colour and supposed ' freshness' were also more likely to sell.

But the addition of these substances to our food has not necessarily been for the greater good. Their introduction has coincided with an increase in 'modern illnesses' - food allergies and intolerances, an epidemic of overweight and obese populations, and medical conditions such as diabetes, high cholesterol levels and high blood pressure.

In an attempt to revert the statistics back to what they were prior to the use of these chemicals, people began to go back to eating foods that resembled their natural state as much as possible.

There has been a huge movement towards organic food, raw food, biodynamic food and unprocessed food. The demand has been met with supply - supermarkets and food giants are sitting up and taking notice. Now organic food and food products are quite abundant.

The trick is not to look for the word 'organic', but the words 'certified organic'. Strict government regulations dictate what can be deemed 'organic', and only foods that have been tested and certified by authorities as being organic can claim to be a certified organic product.

Of course, organic farming methods makes profitability much more difficult. It is much harder (and more expensive) for farmers to yield the same amount of quality produce without using the chemicals that would normally prolong appearance, taste and longevity. The increased costs are then passed along to the consumer - so, if you haven't already noticed, organic produce and products are typically (or in my experience, always) more expensive.

How to cope?

Well, as a general rule of thumb, the thinner the skin on a fruit or vegetable, the more easily pesticides and other chemicals can be absorbed and penetrate the flesh. Thin- skinned fruits like berries, for example, should be purchased organic whenever possible. When impossible (so when access or finance is a hurdle), be sure to at least rinse the fruit or vegetable very thoroughly, especially if the skin is going to be eaten. 

Thicker skins make absorption and penetration by chemicals harder - so they are less important to purchase organic. The key word here is 'less' important, not 'unimportant', so give them a decent rinse under clean water before cooking or eating them, too.

Buying organic is also less important when purchasing thick- skinned foods whose skins are not eaten. Bananas are peeled before they're eaten. The same (usually) applies to pumpkins and melons. For thin- skinned fruits, however, the skin is usually where most of the nutrients lie, so where possible, rinse the fruit thoroughly under clean water instead of just peeling away the skin.

The following list is known as 'the clean fifteen' - the fifteen fruits or vegetables where pesticides are least used during farming (and therefore less important to buy organic).

• onions
• sweetcorn
• pineapple
• avocado
• asparagus
• peas
• mango
• eggplant
• rockmelon / cantaloupe
• kiwi fruit
• cabbage
• watermelon
• sweet potato
• grapefruit
• mushrooms

This next list is known as 'the dirty dozen' - they require the most pesticides during farming and therefore require the most thorough rinsing prior to cooking or eating, or should be purchased organic.

• apples
• celery
• strawberries
• peaches
• spinach
• nectarines
• grapes
• capsicums / bell peppers
• potatoes
• blueberries
• lettuce
• cucumbers

Stress less - there is no need to commit these lists to memory. If you really want to, you can write down the lists and put them into your purse so that you have the lists to refer to when grocery shopping. Or you can do as I do - just buy organic when possible, and wash everything else very thoroughly (or peel away the skin where relevant).

I'm done with blogging for today (editing the last one and writing this one has got me spent!), and there is no sale for me to hurry off to. So that means it's time for me to play around in the kitchen (in other words, stay tuned for an upcoming recipe post!) and then head of to work.

Peace.

an introduction to eating 'clean' - why choose organic

I've decided to start this post by stating the obvious.

I'm one of those people.

You know, the sort of person who seems to have a story for everything. I pretty much always have a story to tell - no matter what the topic. I'd like to think that I can be quite interesting, but my boyfriend seems to think I am extremely exhausting. He's told me on many occasions that talking to me on the phone at bedtime serves as his sedative.

Anyway, I digress. This post is an introduction to eating 'clean', and I have yet another true story to tell. It's a long story, and the lesson it teaches is even longer - but bear with me, it's an important one.

This story is about my twin brother. Yes, I have a twin. No, we are not identical. First of all, he is a boy and I am a girl, so we're actually very different. Anyway, he and I have always shared a love for health and fitness, so he has always been fit. A number of years ago, however, he decided for some reason to step it up a notch and get 'shredded'.

The term 'shredded' describes a body that has such a low percentage of body fat that muscles and muscle fibres become distinct and very noticeable. I'm sure that some people manage to achieve this in a responsible, well- informed manner - probably under the guidance and supervision of an expert in the field. My brother, however, went about it the way most twenty- something year- old males would if they'd just moved out of home and had to cook for themselves. His diet consisted primarily of three things - 1) drinks and powders that contained caffeine or other stimulants, 2) protein powders and 3) chicken.

Now, the consumption of caffeine and protein are subject to discussion at a later date. It is the consumption of non- organic produce (in this case, chicken) that I will be highlighting today. You see, non- organic chicken is an easily accessible form of protein. It is also a relatively cheap and easy- to- cook form of protein. So in the eyes of a young man wishing to bulk up and get shredded, it pretty much ticks all of the boxes.

Or does it...?

Within a few short months of starting an extreme exercise and diet regimen, my brother was well on his way to achieving his dream body. He was lean, muscular, agile, fit and he had an 8- pack of abs. Sometimes, he would daydream (and get a bit emotional) about the distant memory of donuts, but he otherwise seemed to be okay.

A few months after that, however, he started to notice a lump in his pectorial (chest) muscle. He sought medical advice. The possibility of cancer was (thankfully) eliminated but as time passed, the lump continued to grow both in size and hardness. It got to the point where it became visible, even beneath a t-shirt or singlet.

Before it could progress any further, my brother underwent surgery to have the lump removed. He went back to a much more normal, more sustainable and a much less restrictive lifestyle, and my household began to purchase organic meats only. The lump has not returned.

Maybe it was the excessive consumption of non- organic chicken, and all of the hormones contained within the meat. Maybe it was a collection of fatty tissue, in which my brother's body had been storing toxins.

The doctors suspected one or both of these factors contributed to the abnormal growth - but the actual cause remains unknown.

You see, toxins are everywhere - they're in air pollution, household cleaning products, skincare products, food containers, cosmetics, drinks, drink bottles and lots of foods. In simple terms, anything that our bodies haven't yet learned to eliminate properly can be considered a toxin.

We do have the ability to break down and remove certain toxins from our bodies - to a degree. But our exposure to new toxins and more toxins is forever increasing!

Busier lifestyles have lead to a greater demand for all things 'fast' - faster travel (and therefore more pollution), faster food (and therefore more packaging), faster food preparation (and therefore more foods processed, prepared and packaged in tins, bags and plastics - and laced with food stabilisers, preservatives and flavour enhancers to maintain supposed "quality" and "freshness").

It isn't difficult to see that staying on top of the whole 'detoxifying' process is probably becoming more and more challenging for our bodies.

What happens to the toxins that aren't broken down and removed from the body? Well, when toxins enter our body, they are faced with one of two possible pathways -

• circulate in our bloodstream, or
• get removed from our bloodstream by being stored in fatty tissue.

Now, if toxins undergo the first pathway and travel in our bloodstream, they come into contact with everything that blood comes into contact with. Since our bodies have not yet learned how to recognise or respond to these toxins, their presence in our blood makes us feel like crap - and we experience headaches, tiredness, lethargy, etc.

Because our bodies realise pretty quickly that it would much rather not feel this way, it forces the toxins down the other pathway - it removes the toxins from our circulation. Unfortunately, it does this by storing them within our bodies, in our fatty tissue.

Picture this - a toxin is moving around our bodies via our blood. To prevent it from making us feel like crap, our bodies 'pick it up' and put it into a unit of fatty tissue. It continues to do this to any other toxins we put into our bodies. Once a unit of fat is 'full' - like any storage unit, it has its limitations - it fills up another unit of fat.

Over time, our bodies learn to create and maintain more and more fatty tissue. That way, it never has to worry about not having enough 'storage units' for all the toxins.

This means that, for as long as we continue to introduce toxins into our bodies, we will always have trouble shifting body fat and becoming lean. It also means that attempts to lose weight will become increasingly difficult - our bodies will grasp every opportunity to retain body fat so that it always has a place to store toxins and can avoid feeling horrible.

Once stored in fatty tissue, the toxins are unable to do us harm. The thing is, the accumulation of fat in our bodies leads to another, more serious problem - the more we have of it, the more prone we are to disease.

Deposits of fat can develop under the skin in our thighs and behind our arms,  in our back and on our bums - contributing to and worsening cellulite. Fat can also develop around our internal organs - and this is the scariest part of it all.

Soft fat is not good, but it is not as dangerous as hard, firm fat. I suppose the easiest way to understand this is that lots of soft fat needs to be 'pushed together' to become hard and firm. Research has shown that the firmer the fatty tissue is, the higher the risk of developing diabetes, high blood pressure, high cholesterol, obesity and many other medical conditions. Of course, these medical conditions then go on to increase the risk of events such as heart attack and stroke.

Additionally, non- organic products can be more likely to cause other health problems.

Non-organic meats and animal products, for example, come from animals that are fed non- organic (and sometimes, even genetically modified) food. They are often pumped full of chemicals that are not designed for human consumption - hormones help them grow bigger and faster, antibiotics help them stay alive while they grow bigger and faster. And when we consume the resultant meat and animal products, we consume these same chemicals.

Non- organic farming methods allow the use of synthetic pesticides and fertilisers, which are also not designed for human consumption. Safety aside, these chemicals can diminish the nutrient value of the food. Studies have shown this to often be the case - organically grown fruit and vegetables typically have a more impressive nutritional content compared to their non- organically grown counterpart.

As a side note, organic farming methods are also healthier for our planet. I'm not trying to sound like a 'make love, not war' hippie here (although I'm all for making love instead of war), but when chemicals are used on plants, the ground beneath and around them are also exposed to these chemicals. Over time, the quality of this soil and the surrounding waterways and vegetation can become contaminated too.

When we do manage to remove toxins from our bodies, it is done primarily through our bladder and large intestines (in simple terms - pee and poo) and via our skin.

Our skin is an organ - the largest of all our organs - and it allows certain things to move both in and out. Just as we can remove toxins via our skin by sweating, we can also introduce toxins into our bodies when we use non- organic cosmetics and skincare. So we not only need to be mindful of what we put into our bodies, but also what we put onto our bodies.

Of course, exposure to toxins is inevitable - and complete avoidance of toxins is quite impossible. It therefore makes sense to limit our exposure to toxins whenever and wherever we can (and can afford to). That way, we have fewer toxins to deal with overall - and when we do come across any unavoidable nasties, our bodies will be much more efficient at getting rid of them.

In summary, when and where possible -

• Consume organic produce,
• Use organic skincare, cosmetics and household cleaning products, and
• Buy a drink bottle that does not contain any nasty chemicals (for example, BPA) and fill it up with clean water instead of regularly buying bottled water. Keep the same thought process in mind when purchasing reusable food containers.

Alright, that's all for today. I hope I have provided you with an understanding of why we should choose organic. My next post will focus more on how to choose organic. In the meantime, I've got to go shopping. My local health food store has a sale on today, and I have some organic groceries to buy.