We are so thrilled to have as our resident Nutritionist my beautiful friend; Sarah Less-Barton share her wealth of knowelge with us. Sarah has been studying and applying Nutrition and alternative health for over 18 years and has a diverse and varied wealth of experience behind her that aims to help others lead nourished lives without costing the earth! With her degree in nutrition behind her, a background in farming and wholefood cooking, beekeeping, eco lifestyles, teaching, as well as raising 3 children.. With 20 years experience, she has the  tools in her tool box that can support health and wellness in a practical way that can be adapted to any lifestyle.

Nutrient dense food for the current times

by Sarah Lees Barton - Nutritionist

I want to give a shout out to the vitamins, minerals and current super foods that can really help you in your attempts to stay health, well and nutrient dense. These are some of the key players that support immunity, fight free radicals and support the nervous system. Many of us have this low lying anxiety that is just currently residing in our guts (for a myriad of reasons) and this contributes to a depletion of our nutrients…… So take note of the foods you can include in your daily diets to ensure a nutrient dense pool. I’m giving you the nutshell version of what they do and the sources.

 B-Vitamins:

The B babies are not stored in the body and are needed daily via foods sources. B vitamins are crucial in healthy moods and in lowering stress responses, giving energy and they form part of antibody production and growth (which we need right now so very much).
Sources: Avocado, brewers yeast, broccoli, brown rice, eggs, mushrooms, all beans and all legumes, tofu, plums, spinach, sprouts, liver, poultry and fish, some red meats, all brassicas, cereal grains (unprocessed) and berries

Magnesium:

Lets call this nutrient “the chill pill”. Magnesium is responsible for relaxation of muscles, essential in so many enzymatic reactions and is known for it’s anti depressant role and calming the nervous system. So if you feeling tense right now this is the vitamin for you!
Sources. My favourite is epsom salt baths (get it from agricultural stores) as it can be easier to absorb this way (called transdermal). But you can also munch
apples, apricots, kelp, spinach, all legumes, many nuts, garlic, black strap molasses

Vitamin C:

We all know the value of Vitamin C, it's the go to vitamin, and the number 1 sold out nutrient in the country right now. So lets consume whole unprocessed sources and save the vitamins for later.
Sources: black currents and all berries, avocadoes, asparagus, all citrus fruits, capsicum, parsley, spinach, zucchinis, tomatoes, brussel sprouts and all brassicas (cauliflower, cabbage)

Zinc:

This end of the alphabet nutrient cannot be overlooked for its immune boosting responsibilities and its healing functions. Ensure you have one of the following everyday as so many things deplete zinc. Sugar, soft drinks and stress all deplete zinc… so make sure you get your levels stable.
Sources: Broccoli, alfalfa sprouts, beans, poultry, pumpkin, sunflower and sesame seeds, seaweed, tahini, dark chocolate, eggs, fish and cultured cheese.

Antioxidants:

 The super phytochemical compounds found in foods that deem them super and one of the many is antioxidants. Antioxidants support immune function, fight free radicals, improves the bodies defences so what more could you want from a food source right now. There are so many super food powders and specialty foods but ill stick to the common super foods you can easily afford and get right now you can add to any meal.
Sources: My top 15 include: Apricots, papaya, kiwifruit, berries, avocado, broccoli, kale, sweet potato, silverbeet, chia seed, eggs, quinoa, walnuts, beans, linseeds and rocket.

And lets not forget the pro and prebiotics: The microorganisms that live in your digestive system, responsible for so many things but we are focusing on their beneficial roles of improving your digestion, enhanced immune function (remember immune elite fighter cells are built in intestines) so daily intake of these from natural sources is a free immune boosting option not to be missed
Sources: kefir, kombucha (small amounts), miso soup, sauerkraut, fermented vegetables, yoghurt, yacult, sour dough breads, apple cider vinegar, chutneys, kimchi, papaya, figs, bananas, bitter greens, flaxseeds and legumes.

Oh and if you currently having a comfort binge eating sugar issue stuck at home…. Remember it depletes zinc so chromium is a great mineral source that stabilised blood sugar release. So consume brown rice, beans, cheese, whole grains and broccoli.

Hope that helps with some meal planning and supermarket/market shopping.

Sarah xx

 

Meal Planning Tips for Organic Food Lovers on a Budget shared by Penny     

To keep our family life happy and my sanity in tact with four children and businesses I have a weekly menu every week. I have done this for years and it makes life so much simpler. The weeks that I slack off I always regret it and I always spend over my budget with last minute options. So I wanted to share my routine in case it makes life simpler for someone else too.

·Each week I make a menu for the whole week, this ensures I have what I need for the entire week and I don’t have to think about what is for dinner during the day. I just check my menu in the morning and make sure if I have to defrost something it is out. There is of course some flexibility in the system some days you might end up eating with friends or not being home. I just swap that day to the next and move forwards.

· I have about 25 recipes that are simple, healthy and easy to cook that I use in rotation. About every 2 months I find some new recipes to add in so I don’t hear; Not that again Mum!

· From the week’s menu I make a shopping list of what I need.

· So simple with our website as the list can go straight into the website, pop into my account and add it to the basket.  I can add each time I think of things I need during the week as well.  Then I confirm the order by cut off time, choose which day for delivery and let it be delivered to your door.

· If like me you have some staples that you get every week you can reorder from a previous order in your Sunshine Organics account and just delete or add to it what you need for the next week.

· This is also why we have the recipe section to help provide inspiration. We would love you to share some of your favourite recipes with us all and we will send you a voucher for 10% off your next order for your generosity of spirit.

This simple weekly routine keeps our family meal time so much happier and easier. Adapt it to however it can help you and I hope the ‘What’s for dinner’ dulldrums pick up for you too!