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Sweet Mesquite!

Mesquite is one of the lesser-known superfoods. A leguminous plant that’s found in Northern Mexico, South Western United States, the Chihuanhuan, Sonoran and Colorado deserts, Mesquite grows under difficult condition. Mesquite is actually a tree but looks more like a shrub with roots that bury deep into the soil enabling them to survive in an arid environment. Their adaptability gives them great status amongst native people of the area because they provide an enormous amount of nutrition where little nourishment is available. Mesquite, in fact, has been a staple food for the desert dwellers of South America for centuries and contains large digestible amounts of calcium, magnesium, potassium, iron, zinc and the amino acid lysine.

Mesquite and blood sugar balance in the blood:

The glorious thing about mesquite is its taste. Mesquite is consumed after it is ground down into a meal or flour form the pods of the plant and has a rich caramel, malty taste. Despite this, Mesquite has a very low GI value of 25 and does not require insulin to digest its sugars. While also having high fibre content, Mesquite is of great assistance and benefit when it comes to stabilising blood sugar levels. It is also safe for diabetics because its sugars come from fructose.

Mesquite and Lysine:

Apart from making it high in protein, the presence of the amino acid Lysine in Mesquite gives it medicinal properties. Lysine is an essential component of the human diet and plays an important part in growth and bone development in children and the balance of nitrogen in adults. Lysine also assists in the production of antibodies and hormones, synthesis of collagen and the reparations of tissue damage. Furthermore, this amino acid has virus-fighting abilities and mediates the uptake and use of fatty acids for energy production. 

TONIC CORE:

Mesquite is listing as one of the major ingredients of TONIC SUPERFOODS’ Tonic Core. This is a formulation packed with bio-available (highly digestible) nutrition that both cleanses and rebuilds your body.  It can be taken on its own or in conjunction with other Tonic programs for optimal results. Tonic Core contains superfoods that help to re-mineralize nutrient deficient bodies.  When mineral rich foods are consumed it reduces cravings for nutrient deficient foods, it increases mental function and equips you better to cope with stress.

Tonic Core is a dietary upgrade that is naturally cleansing, gently detoxifying the body & bringing it back into balance.

By Bonnie Pockley.

Note from the Tonic Team: Another great way to try mesquite is with our yummy hot chocolate recipe - which you can find by clicking here!

Super Spreads!

The team at Tonic are always experimenting with fun new ways to incorporate superfoods into easy, everyday foods.  This week in the kitchen we have come up with some great recipes for everyone's favourite condiments & spreads.  Great for snacks, school lunch boxes & ingredients for smoothies!


If you would like us to show you how to put a superfood spin on one of your favourite meals, please email us at sales@tonicsuperfoods.com.au with your request!


Super Almond Butter
This is a great alternative to peanut butter!  Almonds are a great source of protein, fiber, calcium, magnesium & vitamin E, as well as a whole host of other essential nutrients.  It tastes great as a snack with some celery or pop a spoonful in a smoothy for a great nutty taste!

Ingredients:
4 cups of raw almonds
4 tbsp raw organic honey
2 tbsp Tonic Superfoods Maca Powder
1/2 tspn celtic sea salt


Method:
Soak the almonds overnight in water, then drain.
Place the almonds in a food processor & process for aprox. 10 minutes, stopping occasionally to scrape down the sides. You will notice that after about 10 minutes the mixture goes from being very dry to slightly doughy and butter like.
Once your mixture starts to look buttery, add the honey, maca & sea salt. then continue to process for another minute, until mixed.
Store mixture in a jar & enjoy!


Cacao-Hazelnut Spread

So you have a sweet tooth?  Remember eating nutella straight from the jar as a child? YUM - well this is even better!  Cacao is a great source of phytonutrients including aminos, protein, omega-3, calcium, zinc, sulphur, copper, potassium, beta-carotene, chromium and magnesium. Cacao is without rival the highest source of magnesium to be found in any food, so rich in it that it has been known to reverse magnesium deficiency. Magnesium assists in regulating blood sugar levels, blood pressure, and enhances metabolism, whilst helping to relax muscles and relieve stress.  Couple this with mesquite meal - also assisting in controlling blood sugar levels, as well as a great source in Vitamin D & you have yourself a fantastic health snack that is going to not only taste great, but help curb sugar cravings!
This one is also really yummy with Tonic's amazing Maca Pancakes - YUMMO!


Ingredients:

4 cups of roasted hazelnuts

4 tbsp raw organic honey

3 tbsp Tonic Superfoods Cacao Powder

1 Tonic Superfoods Vanilla Bean

Method:

Place the hazelnuts in a food processor & process for aprox. 10 minutes, stopping occasionally to scrape down the sides. You will notice that after about 10 minutes the mixture goes from being very dry to slightly doughy and butter like.

Once your mixture starts to look buttery, add the cacao, honey & vanilla bean. Then continue to process for another minute, until mixed.

Store mixture in a jar & enjoy!

Goji Jam!

Goji berries increase strength, stamina, longevity by increasing the energy of both the kidneys and the adrenal glands. Goji berries are a great source of vitamin C, Vitamin A, posess 21 minerals, 18 amino acids and of course score an amazing 23,500 on the ORAC (anti-oxidant) scale. Ginger is great for digestion, nausea, blood circulation & inflammation. 

Ingredients:

1 cup of Tonic Superfoods Goji Berries (Soaked overnight & drained)

1 tsp orange zest

1/2 tsp grated fresh ginger

3 pitted medjool dates

Meat from one young coconut

Method:

Blend until pureed consistency for spreading.  If you find this is still too thick, you can add some of the coconut water and blend until it is at a spreadable consistency. 

Store mixture in a jar & enjoy!

VITAMIN D: The Danger of Deficiency

Recently, the prevalence of Vitamin D deficiency has been recognized broadly by organizations in Australia and New Zealand. More alarmingly, the number and correlation of disease and types of cancer associated with Vitamin D deficiency are just starting to be realised. As sun smart countries we are taught to ‘slip’, ‘slop’, ‘slap’ and are both aware of the damage caused by the sun and used to covering up. Have we, however, taken our attitude towards the danger of the sun too far? Research suggests that it’s high time we reassessed how much UV we block out.


What is Vitamin D?
We’ve all heard of Vitamin D but how many of you know that it is functionally a hormone? The inactive form of vitamin D, cholecalciferol, is produced by the skin when modified cholesterol molecules in the epidermal cell are exposed to ultraviolet radiation. The compound is then modified by the liver and is activated in the kidneys. The active form of vitamin D is require by the human body for optimal health and plays a role in the metabolism and regulation of calcium and phosphorus as well as overall hormone and immune health.

Vitamin D Deficiency:

With deficiencies measuring between 37.4% and 67.3% of the population in Australian and up to 75% in the US, insufficient Vitamin D intake is a real problem. Low levels of the D vitamin have been associated with bone disease, muscle weakness, more than a dozen types of internal cancer, rickets, immune disease, multiple sclerosis, type 1 diabetes, low birth weight, skin disorders, acne and depression. Further more, low levels of Vitamin D lead to the accumulation of fat within muscle tissue. Vitamin D deficiency is now also linked to obesity. The darker our skin, the more vitamin D we require as the pigment that colours our skin, melanin, is also responsible for blocking out UV radiation.

Symptoms of Vitamin D deficiency include:
• Fatigue
• Stroke
• Osteoporosis
• Depression
• Parathyroid problems
• Weak bones/ fracture
Recommendation:
The best way, by far, to get an adequate dose of vitamin D is through exposure to the sun. Vitamin D is a fat-soluble vitamin that is only available in small amounts through our diet. Food sources include raw milk, eggs, fatty fish, liver and some SUPERFOODs such as MESQUITE. Vitamin D is toxic in high doses so make sure you stick to the recommendation is you are supplementing your diet with it. Otherwise, make sure you get outside without being fully clothed or lathered in sunscreen for at least 15-20 minutes. In winter, try for 30 -45 minutes but please be safe and do this outside the greatest UV hours of 11am – 3pm. We do not advocate baking in the sun for hours but more a greater awareness of the benefit of sunshine and some understanding of the importance of vitamin D in our diet and where it comes from.

By Bonnie Pockley

References:
ENVIRONMENTAL HEALHT PERSPECTIVES, The High Prevalence of Vitamin D Insufficiency Across Australian Populations Is Only Partly Explained By Season and Latitude, [WWW], Available from http://ehp03.niehs.nih.gov/article/fetchArticle.action?articleURI=info%3Adoi%2F10.1289%2Fehp.9937, [Accessed 6/11/2010]
Grant, William B. PHD, Follock, Michael F. PHD. MD. [2005] Benefits and Requirements of Vitamin D for Optimal Health, [WWW] Available from http://www.lybsyn.com [Accessed 3/11/2010]

Marieb & Hoehn, Human Anatomy and Physiology, Bones and Skeletal Tissue, Pearson International Edition, 2010.

Marieb & Hoehn, Human Anatomy and Physiology, Nutrition, Metabolism and Body Temperature Regulation, Pearson International Edition, 2010.

Marieb & Hoehn, Human Anatomy and Physiology, The Endocrine System, Pearson International Edition, 2010.

National Institute of Health, Dietary Supplement Fact Sheet: Vitamin D, [WWW], Available from http://ods.od.nih.gov/factsheets/vitamind, [Accessed 1/11/2010]

Pick, Marcella. OB/GYN NP, Is Vitamin D deficiency casting a cloud over your health?, [WWW] Available from http://www.womentowomen.com/healthynutrition/vitamind.aspx, [Accessed 5/11/2010]

VITAMIN D DEFICIENCY SYMTOMS, Vitamin D Deficiency Symptoms: All you need to know, [WWW], Available from, http://www.vitaminddeficiencysymptomsguide.com,

[Accessed 2/11/2010]

Don't Snooze; Set yourself up for a super day!

Hit the snooze button once more, then race around in the morning to leave on time, forgetting breakfast?  It happens all to often, and although you may get to where you need to be on time, your metabolism won't!

Breakfast, we all know the saying that it’s the most important meal of the day, and yet we put so little emphasis on it, we skimp on breakfast so we can have more time, yet in reality we are only cheating ourselves. When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or turn to a sugary snack to feel awake again. By lunchtime you are hungry, possibly grumpy, super busy and more likely to grab what ever you can for lunch (not necessarily the healthiest option). Let’s have a look at why breakfast is so important.

The word breakfast, when you break it down, literally translates to break-the-fast.  Your body has been sleeping for a good 6-8 hours, which generally means it hasn’t received any food for fuel for a 8-10 hours.  Your glycogen stores that supply blood sugar (glucose) will be depleted.  Glucose is the body’s energy source and is broken down and absorbed from the carbohydrates we consume.  When the glucose levels drop in the body, the body compensates by releasing glucose that has been stored in muscle tissue and liver, called glycogen.  Once all the energy from the glycogen stored is used up, the body breaks down fatty acids to produce energy.  Without carbohydrates, fatty acids are only partially oxidized, which can reduce energy levels.

Starving the body through missing breakfast is one of the worst ways to keep the body at an optimum fat burning level. The metabolic rate will decrease rapidly because the body is under attack. The body cannot survive without sufficient calories. The skin, muscles, and internal organs may suffer over time. When the body is deprived of optimum calories, it may dip into lean muscle mass to give out energy. This reduces the metabolism further. Lean muscle tissue is important. The more lean tissue there is in the body the higher the metabolism.

Many people believe by missing breakfast they will lose weight. Over the long term, they may in fact gain weight due to a sluggish metabolism. The body burns up to 10% of calories per day through dietary thermogenesis. Another great thing about starting the day with breakfast, the body will let you know when it is hungry.  However, by ensuring that you are eating a good breakfast comprising of complex carbohydrates, protein and fiber, you will feel full for longer and be able to resist high caloric mid morning snacks!  Furthermore, eating breakfast improves your thinking ability and keeps your mental performance high, by providing your brain fuel to enhance problem solving & memory retention.

Unfortunately most cereals & popular breakfast choices are high in refined carbohydrates and sugar.  This is not a great choice, as it will give you a quick spike in glucose, followed by a large drop, then leave you hungry again.  By consuming sugary breakfast choices, you can increase your body’s insulin response, which in turn increases fat storage and weight gain.

Informed breakfast choices provide a significant proportion of the day's total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as foliate, iron, vitamins and fiber. No matter what you choose, eating breakfast gives you body and your brain the energy they need to carry you through the day. Be good to yourself and eat breakfast, as it will make you feel much better throughout the day.

Summer Detox Part 2: Back to Basics

In Summer Detox Part 1: Heavy Metal Detox, Bonnie Pockley introduced a fun and easy way to start the summer detox process by way of a heavy metal cleanse.  Now its time to go back to basics, to give you your best beach body ever!

The sun is out and the days are fine, the smell of blossom fills the air and on the weekend, your friends want to go to the beach. Yes, it’s almost Summer; the season of shorts, bikinis and long languorous days. It’s the perfect time to spring-clean your body and get your eating habits back on track to look, and feel, your best. So, let’s get back to basics and start summer with some detoxification and a reminder of the principles of good eating. At TONIC SUPERFOODS we believe that the more good stuff you add in, the less of the other stuff you need to worry about. Remember: the best way to get rid of bad habits is to replace them with good ones!

Drink MSM every morning:

MSM is a powerful blood cleanser and detoxifier. Drinking a teaspoon to a tablespoon in water every morning is one of the best things your can do to kick start your metabolism and set you up for a good day. MSM helps digestion and supports the synthesis of collagen, making it an all round must for glowing skin and a beating the dreaded bikini bloated belly. MSM tastes bitter so disguise the taste with some organic honey or a squeeze of lemon juice.

Click Here for Tonic Superfoods MSM

Alkalise your body:

In order for your body to operate at its optimum level your blood needs to be alkaline. When it becomes acidic, your kidneys work overtime to regain a blood ph level of around 7.45. Beyond this, an acidic system is aging, inflammatory and aggressive to your body because it leeches calcium and other mineral from your skeleton to redress acidity in the blood. Fruit and vegetables alkalise your body so eat plenty of them and avoid acidic foods like glutenous grains (oats, rye, wheat,) refined dairy, sugar and excess coffee. I don’t say ban coffee altogether here because coffee has certain health benefits that offset its acidity. Coffee brewed fresh and black is a great blood cleanser so oft for a Long Black or a Long Macchiato instead of your usual Flat White. TONIC SUPERFOODS smoothies are also the ideal meal or snack during a hot summer day because they are quick, easy, nutrition and delicious! Water also alkalises your body so make sure you are drinking your 8 glasses every day.

Stay away from processed foods:

Processed foods are often highly toxic. As we’ve mentioned before on this blog, processed foods often contain nasty chemical, GM additives, high amounts of sugar and fat and are difficult for your body to process and are thus stored as toxic build-up. Added to this, inorganic foods are sprayed with pesticides and herbicides that contain heavy metals. It is fair to say, the more human interference involved with food production the more likely it to make you look and feel unhealthy, contribute to weight gain and illness. The most important guideline under this topic heading is to get rid of sugar and flour! If you are serious about your health, cut them out of your diet as much as you can.

Eat nutrient rich food from organic sources:

Organic food is what food should be and means that it hasn’t been sprayed, waxed or tampered with during its production. Organic food also has a higher nutrient value, better taste and is environmentally sound. TONIC SUPERFOODS are a great place to start with eating organic because they contain higher mineral and vitamin levels than other foods, stay fresh on your shelf (no more having to throw out old fruit and veg because you haven’t got around to eating it), tastes delicious and leaves you satisfied. Added to this, your body will feel more energised, look healthy and perform better.

Eat good quality protein at almost every meal: 

Add protein to a detox? It may sound strange but protein is very important to detoxification. Your body required amino acids (protein building blocs) for almost every process in your body. Protein also keeps you feeling full and is an important part of any weight loss plan. This doesn’t mean you have to eat steak at every meal but rather to be mindful of including protein in your diet. Did you also know that TONIC SUPERFOODS Bee Pollen is richer in protein than beef? There are many ways to include protein in your diet so be creative and try something different like adding a spoonful of bee pollen to your favourite smoothie. You’ll love the taste!

Click here for Tonic Superfoods Bee Pollen

Stress-less:

Stress has become a past of our modern lifestyles. We never have enough time to stop and enjoy what matters to us. Stress contributes to almost every illness making it important for us to find the time to unwind before we pay the price later. Use the beautiful weather as an excuse to sit in the park or go to the beach and tune out to other people’s demands on your time. Taking even just 15 minutes a day for yourself will help keep stress levels down and make you feel slightly more human again. You’ll find the less stressed you are, the better food choices you make and the happier you will feel. Magnesium is also a great stress-buster so make sure your smoothies contain some of TONIC’s high magnesium Raw Cacao.

Click here for Tonic Superfoods Raw Cacao

By Bonnie Pockley