October Mindfulness

Holistic Health Tip: Vitamin D

Holistic Health Tip: Vitamin D

Vitamin D is a wonderful vitamin and despite of living in a sunny culture it is estimated over 30% of adults in Australia and New Zealand have vitamin D deficiency.

It is a fat soluble vitamin, which means your body can store it. Not all vitamins & minerals act alike, intact vitamin D acts much like a hormone in your body. It acts like a messenger communicating with cells.

WHAT DOES VITAMIN D DO?

  • Vitamin D helps enhance the absorption of calcium, important for strong bones and preventing osteoporosis.

  • Reduces inflammation in the body - the most common driver in chronic health conditions.

  • Boosts your immune function. Researchers have long been fascinated with the potential effect that vitamin D may have on autoimmune disorders because of the nutrient’s role in regulating the immune system.

  • Plays a role in reducing depression acting of the neurotransmitter serotonin - our happy place!

HOW DO I BOOST MY VITAMIN D.

  • Supplementation like Cod Liver Oil - Nordic Naturals is a good brand.

  • Foods like milk, salmon and eggs

  • Sunlight Exposure (don’t overdo it, just 10-­15 minutes a day is sufficient)

  • Don’t exfoliate after sun exposure, you can literally wash the vitamin D from your skin.

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Holistic Health Tip - Pantry Essentials

Holistic Health Tip - Pantry Essentials

This is a list of pantry essentials to keep stocked up so that the recipes in ‘The Village’ can be whipped up.

1. FLOURS & WHOLE GRAINS

  • Brown Rice

  • Quinoa

  • Rolled Oats

  • Buckwheat flour

  • Coconut flour

  • Almond meal/flour

  • Pasta - buckwheat/pulse/lentils

2. CANNED GOODS

  • Beans

  • Chickpeas

  • Organic diced tomato (look for BPA free cans)

  • Coconut milk & cream

  • Alaskan Salmon

  • Tuna

  • Sardines

3. OILS & VINEGARS

  • Extra Virgin Olive oil

  • Avocado oil

  • Coconut oil

  • Apple Cider Vinegar

  • Balsamic Vinegar

4. SPICES & SEASONINGS

  • Sea salt & Pepper

  • Cumin (ground)

  • Dried Herbs

  • Garlic

  • Paprika

  • Cayenne

  • Chili Powder

  • Cinnamon

  • Mixed spices

5. NUTS & SEEDS

  • Almonds

  • Walnuts

  • Cashews

  • Sunflower seeds

  • pumpkin seeds

  • Chia seeds

  • Peanut butter

  • Flaxseeds

6. Super foods

  • Maca powder

  • Goji berries

  • Greens powders

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