Green Smoothie Challenge Week 3

smoothie

smoothie

 

Maintaining a healthy lifestyle can be challenging at the best of times. From those late night chocolate cravings to skipping a gym sesh because your sister’s friend’s mother’s grandpa’s brother’s grandson’s uncle’s fish died, and yes, it was tragic. But when unexpected circumstances arise it can be extremely difficult to stay on the wagon.  Felicity’s smoothie experience this week was far more dramatic than mine.  In this post we identify and explain the link between our emotions and how we eat and digest food.

What a difference a week makes!

Felicity – Last week I was thinking green smoothies were the elixir of life – this week, ahhh…. not so much. Here’s what happened in week 3 for me:

My lovely 94 year old Nana passed away and within 6 hours of hearing the news I had come down with a cold (the mind-body connection in action right there!) and alongside that, my desire for green smoothies completely evaporated. In fact, complete aversion ensued – I was struggling to get them down, found them way too cold, and didn’t enjoy the taste at all.

As much as I love to complete a challenge, naturopaths are taught to respect the wisdom and innate intelligence of the body. Struggling with sinus congestion and battling a virus, my body didn’t want to eat much at all – the only thing I could possibly get excited about was warm, nourishing soup. So the smoothies got shafted and my Cavolo Nero got chopped up and made into vegetable soup instead.

So what was it about getting sick that can explain my aversion to lovely healthy green smoothies?

Here’s my take on it: the process of digesting and assimilating foods into nutrients requires a heap of energy from the body. Blood is diverted away from the brain and limbs toward the stomach to help digestion. That’s why this process is often referred to as “rest and digest”. It’s why we can feel a bit mentally sluggish after eating and also why the Europeans often have siesta after their 3 course lunches!

When the body is sick, the immune system is focused on fighting infection, and diverting large amounts of energy to digestion is not a priority. Both animals and children tend to fast when sick and have little desire for food, instead choosing fluids. Cats will sometimes nibble on a blade of grass. This is also why warm cooked foods have been traditionally used to help recovery from illness. Cooking a food breaks it down and begins the process of digestion, making less work for the body, which can then focus on getting well.

I’m hoping week 4 and recovery from this cold with bring renewed enthusiasm for green smoothies!

 

Bianca’s week three experience -

We are past halfway, on the homeward stretch now and I feel brilliant!

At the start of the week I felt sick as a result of a big weekend and about 6 hours sleep in total. My body was beginning to resent me and my voice became very husky (manly husky, not sexy husky).  I decided to up my smoothie intake for a couple days (two smoothies a day) to try and build my immune system up and I have since fought off the bug and the femininity in my voice is slowly returning.

I have not been craving chocolate as much. I could easily demolish a good 3-4 rows of Milky Bar a night and if I’m feeling down, let’s make it 6 rows.  Chocolate is certainly my weakness. However I have found after dinner I am ready for bed and am not tempted for sweetness. The smoothies are really hitting the spot.

My favourite ingredient this week is the superfood chia seeds which are high in antioxidants, fiber, calcium, iron, potassium and protein. Also chia seeds absorb up to 10-12 times their weight in water.  Adding chia seeds meant that my smoothies were thicker, had more substance and kept me full for longer.

 

chia

 

Recipe of the week

1 Cup Spinach

1 Cup Bok Choy

1 Cup Coconut Milk

1 Cup water

1 Banana

1 Avocado

1T Chia Seeds

 

We are almost at the finish line now. Hopefully our bodies have recovered after this challenging week so we can keep up the momentum to finish the challenge.

Both our experiences this week remind us of the importance of listening to our bodies and changing our diets to provide them with what they need most in any given moment. Felicity needed the warmth and comfort of vegetable soup in a time of both emotional and physical distress and so the green smoothie challenge went out the window. Bianca (myself) needed to rebuild after a heavy weekend and so upped the ante and did double the amount of green smoothie, amping up my nutrients and assisting my liver to do the vital job of detoxification. Tuning in to what the body really needs in any given moment (instead of what the mind says we need e.g. usually sugar, chocolate or some other short-lived food high) is one of the most important steps in learning to truly nourish and care for our bodies and ourselves.

Green Smoothie Challenge (week 2)

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Leafy greens – food of choice for gym junkies?

Last week we talked about the genetic similarity of primates and humans, and how gorillas maintain such a high muscle mass, despite eating very little animal protein, but a large number of leafy greens. How can this be so?

A little known fact about leafy greens is that they are surprisingly high in protein. Most of us have placed leafys in the general category of “vegetables” and thus mistakenly conclude that they are not a good protein source. When in fact leafy greens contain good quantities of amino acids, the building blocks of protein.

There are 9 amino acids that are essential for humans—which means we must get them through our diet, as we cannot synthesize them in our bodies. When looking up the nutritional analysis for kale, I was amazed to find that approximately 400 grams of it supplies almost your entire recommended daily requirement of essential amino acids!

Some leafy greens contain higher amounts of amino acids than others, so it’s important that you vary the types of greens you eat. No matter how much you may love kale smoothies, it’s a wise choice to try some spinach, chard and silverbeet as well!

 gorilla

Week two overview:

Week two produced new findings – changes in our bodies and flavour combinations/ingredients for our smoothies.

Felicity

I’m really starting to crave my daily green smoothie now – feels like health in a glass!

It was my birthday in the weekend and I was away skiing – suffice to say there was an increased intake of alcohol, chocolate and other treats. I’m reasonably sensitive when I overindulge – the next day I’ll feel a bit tired or not quite myself. But since starting the smoothies I’ve noticed that such foods don’t seem to have such a detrimental effect on my mood and energy levels.

Favourite surprise ingredient: Parsley. It grows like a weed in my garden so I’m throwing it in at every opportunity. Nutritionally it’s a great addition, bringing with it high levels of iron and vitamins K, C and folate. Its also highly alkaline meaning it can combat the acidity of processed foods. Plus I absolutely adore the gorgeous shade of green smoothie it produces.

Bianca

I have found the initial hype of this experiment is beginning to subside and it has been difficult to find motivation to wake up that little bit earlier in the morning to make my smoothie.  But once I make that glass of green goodness it really does slide down like silk to fuel my flame (or body in this instance).

I haven’t skipped a day yet and I don’t intend to, I am determined to see this challenge through and am not one to give up.

Changing flavour combinations up keeps things exciting.  My latest discovery.. add almond milk and dates to your green smoothie to create a delicious caramel flavour (perhaps not as healthy as some other recipes but if you are going fall off the wagon or are craving something sweet, these ingredients are a good alternative).

My body is really encompassing the extra nutrients the smoothies are providing and I think If I stopped taking them I would really notice the difference. My energy levels have been far better even though I have been sleep deprived this week.

I think I have also discovered a way to counteract morning burps.  Ginger… I have been adding freshly chopped ginger to my smoothies recently and not only do they bring a nice warm flavour to the drink but they seem to have stopped my morning burps.  When I asked Felicity if this was a coincidence or if the ginger was aiding my indigestion she said…

“Ginger has been traditionally used in herbal medicine as a digestive aid – it strengthens digestion by helping to stimulate saliva, bile and gastric juices – essentially meaning it helps you digest your food better. So yes, definitely a connection! It is also a circulatory stimulant – so if you are a cold person or are struggling with the cold of a smoothie, it is a really good addition to warm things up a bit. “

Ginger definitely sounds like a dietary keeper!!

 ginger

Recipe of the week

This weeks recipe highlights that you can make your smoothie tasty whilst maintaining a great nutritional value.

  • 1 Handful Spinach
  • 1 Handful Silverbeet
  • 1 Banana
  • 1 Handful of dates
  • 1 Cup Water
  • 1 Cup Almond Milk

smoothie
Stay posted for Week 3 – We are only half way through and have already noticed fairly significant changes!  Get on board and finish our challenge with us.

Welcome to the team Susan!!

Susan Photo

Susan has joined our musculoskeletal team at Willis Street Physiotherapy team this year. She is originally from Lesotho, in Southern Africa and she moved to New Zealand with her parents in 1998. She graduated from Otago University in 2002 and has practiced in all areas of physiotherapy and decided to focus on musculoskeletal physiotherapy and women’s health and loves working in these areas.

She grew up playing competitive tennis and is an active member of tennis club in the Hutt valley. She also enjoys bush walks over the summer weekends with her friends and snowboarding in winter. She gets married to her best friend Luke in September and is looking forward to married life.

She usually travels to southern Africa to volunteer in and visit different people groups. Her desire is to see self sufficient communities with sanitary, health  and educational needs met in such remote areas. She is inspired by the work done by charities such as World Vision with initiatives to bring about life changes developments in such areas.

Susan’s continues to increase her education in health and physiotherapy to not only effect one individual but her community as well. She regularly gives talks to community groups such as Arthritis groups via Arthritis New Zealand, breast cancer forum and community groups mainly organised  by The Cancer Society in Wellington. The next talk that she will be presenting at in November is Prostate Cancer forum, discussing physiotherapy and rehabilitation in clients with cancer.

There longer Susan becomes a physiotherapist, there more she realizes there is so much more to learn. She gleans from her colleagues and peers and gives her best to her clients. She is looking forward to hearing from you.

Welcome to the Vic team Emma O’Callaghan!

Emma O'callaghan
Emma has joined both our musculoskeletal team at Vic Clinic and our Rest Home team this year. She is originally from Wellington and has spent most of her life here, apart from her Physio studies down in Dunedin and her travels overseas.
Growing up, and still now, Emma has a ‘Go-get it’ attitude and has always shone on the sports field – whether it is football, tennis, netball, squash, hockey, athletics or swimming. She represented Capital Football in the federation side all throughout high school and has continued playing women’s football. She led her school as Sports Captain and in other roles such as student representative on the Board of Trustees.
Throughout secondary school she developed a great passion and gift for helping others. She has spenta lot of time volunteering and working for Challenge 2000 as a youth leader and in 2008 helped establish and live in their Youth House in Lyall Bay, which offers respite care for youth at risk. This led her to win the NZ Society of Physiotherapy Contribution to the Community Award.
After graduating from Otago University with a Bachelor of Physiotherapy she entered private practice and has been addicted to the profession since. Her passion for helping people has led her into working with top athletes, private practice patients, people with disabilities and in aged care.
Before joining our team Emma and her partner travelled through the Pacific, South East Asia and Australia teaching Scuba diving. They run a dive charter boat and training centre in Wellington and most of her spare time is spent underwater. She also loves a good book, chilling in cafes with friends, fishing and holidaying in the Marlborough Sounds.
We are looking forward to Emma joining the team. Welcome Emma!!!

30 Day Green Smoothie Challenge

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We could all use a little more green in our life!

 

Our fantastic naturopath Felicity and I have joined forces to bring you some insight into the 30 day green smothie challenge (uncut). We will both be participating in the challenge to bring you two perspectives, clinical, and me –  as the human guinea pig.  We are almost certain our bodies will undergo changes and to bring you the true experience we will not leave anything out. Felicity will highlight the incredible health benefits associated with the challenge and we will experiment with recipes to weed out the bad combos and identify some of the most delicious healthy drinks you could possibly think of.

 

How this came about…

Felicity was inspired by Victoria Boutenko’s book “Green for Life”, where the author and a local GP team up to conduct an experiment on a small group of people in the town of Roseburg, Oregon. One green smoothie is added to the diet of the participants for a month, with no other dietary changes, and the results are monitored.

The great thing about this experiment is that it involves no depriving! It just involves one change – adding in a daily smoothie to your existing diet.

 

Felicity – “I am a huge fan of adding more healthy things in, rather than trying to take out all the “unhealthy” things and then falling off the wagon (as I inevitably do) and feeling like a massive failure – I mean who needs more of that, right?”

 

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Why green smoothies?

 

An excellent source of fibre, enzymes, antioxidants and phytochemicals, leafy greens are nutritional superstars and one of the quickest ways to increase the nutrient density of your diet.

Their fibre content can help keep our bowels regular and is a great source of food for our gut bacteria. Keeping the good bacteria well fed will ensure they proliferate and can help to minimise the number of bad bugs lurking about in our digestive systems.

 

A fascinating insight into the potential of greens to improve our health is made when we look at what primates eat. Chimpanzees share 99.4% of their genes with humans and choose leafy greens for between 25-50% of their diet, with the remainder comprising fruit, seeds and a small amount of insects. Gorillas too, rely mostly on plant sources for their fuel, yet have one of the highest muscles masses of any living creature. We’ll talk more about why this might be so and the benefits of green smoothies over the coming weeks of our experiment.

 

 

Tips for starting out

If you don’t regularly eat a lot of leafy greens or dislike the taste, then be kind to yourself at the beginning and do a blend of 50:50 leafy greens and fruit. The sweetness of the fruit will take the edge off the greens and make it more palatable.

Over time your taste buds adjust and we’ve found that after only a week we’re enjoying greens much more. Your body generally knows when it’s on to a good thing and your taste buds will adjust accordingly!

As mentioned, greens are high in fibre and sometimes an increase in fibrous food too quickly can cause digest upsets. If you find you’re going to the loo more or even less frequently, or your stools have changed (not for the better!), then slow down your consumption and make changes more slowly e.g. drink half the amount with more water, or start out by having 2-3 green smoothies per week and build slowly over time.

When NOT to consume green smoothies

If you are currently experiencing any health challenges, then it is best to seek the advice of a qualified physician before embarking on a green smoothie challenge. Whilst greens are a fantastic source of nutrients and antioxidants, some greens do contain substances that can affect thyroid and digestive function in susceptible individuals, and its best to get advice if you have any concerns.

 

Initial impressions and changes noticed in week 1:

Felicity:

 

  • Increased energy, not so tired at night and in the mornings on waking
  • More balanced blood glucose – less cravings at 3pm in the afternoon!
  • Skin is looking less dry, more ‘dewy’
  • I did however get a few fleeting headaches – nothing bad and cleared up by the end of the first week. I suspect a mild detoxification occurring.

 

Bianca (myself):

 

  • Increased energy at the gym in the morning when I drink my smoothie before hand. Generally I do not eat or drink before I go to the gym at 5:30 in the mornings, so the addition of this smoothie just made me burp a little through my workout, aside from that and waking my family up in the mornings with the blender; I think I am off to a good start.
  • Struggled with bitterness of leafy greens for first few days but taste buds are beginning to adjust now
  • Less midday/afternoon energy crashes
  • Most significant observation was on day 7 – See notes below..

 

Day seven smoothie: Spinach, silverbeet, kiwifruit, banana, chia seeds, honey, 1 cup water

 

“Today I’m feeling a little hungover, I’m not going to lie. My stomach is feeling a bit sensitive and I wasn’t sure whether my food would re-present itself later in the day; however I am determined to not skip my green smoothie today. I decided to add some more leafy greens in the hope that it would make me feel a bit more lively.   It tasted very healthy (not like the greasy fish and chip butty that I really felt like) but I genuinely believe it made me feel better, within about an hour. Green smoothie = hangover cure?  Might have to test this theory next weekend.”

 

Recipe of the week

 

This weeks recipe uses purely greens and fruit.  You can keep things really simple and don’t need to invest in expensive ‘superfoods’ if you can’t afford it. But you can be creative and use other ingredients if you choose to.

-          2 kiwifruit

-          1 apple

-          1 handful parsley

-          1 handful chard

-          1 handful kale

-          2 cups water

-          Makes 1 L

-          Ideally use filtered water, if available

-          Spray free or organic produce are best, but if that’s not an option for you, just wash your produce well to minimise the pesticides consumed

 

Stay tuned for week two of the journey Felicity and I are taking towards a cleaner, greener lifestyle. We will be trialing out some more recipe flavour combinations and noting any further changes to our bodies.

 

 

Latest research in biomechanics

At Willis Street Physiotherapy we are passionate about clinical research and currently have two members of the team (Anna and Grant)  completing their Masters research. In this blog-post we have a brief introduction to Anna’s area of study; we’ll be introducing Grant’s topic soon, and will keep you posted as their research progresses. It’s great to be at the cutting edge of clinical thinking,  the whole team (and clients)  benefit.

Below Anna talks about her area of study;

“Reduced ankle flexibility is associated with a number of injuries including knee sprains, shin splints, and Achilles strains. This is thought to be due to the impact of ankle inflexibility on movement at other joints during activities such as running and jumping. Ankle bracing restricts ankle movement and therefore could also increase the risk of injury. My study will investigate how ankle flexibility and ankle bracing affects leg movement, and landing forces, during jumping activities. The senior netball teams at Rangitoto College in Auckland are helping out as study participants, at the biomechanics laboratory at AUT Millenium.”

Many thanks to Rangitoto College Auckland for their support with this project. We’ll keep you posted as the research progresses.

Anna blog image

Anna (above) taking time out from her packed schedule of  treating clients and studying, to do something that requires some pretty awesome balance, and a heap of positive energy.

Pilates at Willis Street Physio

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Morice Crandall is Willis Street Physio’s Pilates teacher. She has a studio, Lofft, on The Terrace. After you’ve finished your rehab with one of our physios Morice can help you make sure your body gets back into alignment and that you build your core strength, flexibility and mobility in a gentle way.

 

Morice is a certified Pilates teacher and a licensed Gyrokinesis instructor. She offers private sessions and small group classes, which include Posturecise Pilates and Gyrokinesis, which she describes as being like a blend of yoga, Tai Chi and dance.

Morice

Morice also has a regular blog that gives tips on posture and how you can feel better. You can like her Lofft page on Facebook to see her posts or go to her website www.lofft.co.nz to find out more about her classes.