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Vaga Nutrition

Welcome to Vaga Nutrition

“Natural forces within us are the true healers of disease” – Hippocrates

Vaga Nutrition is here to support you, your health and well-being from a whole person approach.

Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.

functional medicine

Maca – The Andean Food

March 24, 2015

Maca – AKA Lepiduim Meyenii or Peruvian Ginseng. fotolia_44593583

This beautiful ancient food has been used for centuries. It is a native root vegetable of the cruciferous family from Peru.

The size of Maca root is similar to that of a turnip or large radish, and reproduces using its own seeds, via self-pollination. One plant can take up to 200 days to mature bearing over 1,000 seeds (equating to approximately 1 gram).

The color of Maca varies from a cream-color to black. The cream-colored one is the most prominently grown. Other colors include red, purple, and, as mentioned, black.

Maca is a rich source of beautiful nutrients including zinc, magnesium, copper, iron, manganese, selenium, fatty acids, and amino acids. The darker colors tend to have greater amounts of iodine.

As a dried food, Maca can last for many years.

Today, Maca is a popular ‘superfood’, and used in the dried and raw form in smoothies, juices, and as a topping for cereal-based breakfasts.

TRADITIONAL USES OF MACA

Maca, as we see it today in Western cultures (dried and raw) is not the only way this food is consumed by the natives of Peru. It is traditionally a cooked food, which is roasted and mashed. The roasting and mashing of Maca provides a thick liquid, which is then dried and used like a porridge. It is traditionally added to soups and stews, jams and all manner of native Peruvian dishes. It is often ground up and used as a flour. The leaves are also edible and used in salads.

In ancient times, Maca was given to the Incan people for strength. It is believed to be a potent aphrodisiac (which one can assume due to its amazing nutritional profile), particularly for men, where it increases the libido. Maca has also been used to increase energy. The adaptogenic properties of Maca make it an excellent food source for calming the nervous system.

While many people across the globe now use Maca for various reasons, it is important to note a few points.

  • Maca has an estrogenic effect, especially in women who already display signs and symptoms of estrogen dominance, like breast cancer, endometriosis, fibroids and uterine/ovarian cancers.
  • High consumption can be goitrogenic. This is especially true with the use of the cream-colored one that is most popular and so widely available today. This may be due, in part, to modern diets being low in iodine.

Maca (gelatinized) has been shown to be effective for women in peri-menopausal phase of life, where estrogen levels decline.

  • It stimulates the endocrine system, which may lead to balance of hormones
  • Plant sterols may assist in pituitary and adrenal gland function and reduce anxiety, stress and depression symptoms
  • Non-steroidal compounds may be used as a natural hormone-replacement therapy (HRT) and be better tolerated than traditional/medical HRT therapies
  • Maca helps improve vitality, energy, metabolism and libido throughout the various stages of menopause

It is important to remember the traditional use and consumption of certain foods that are not part of our heritage and natural environment in order to achieve the greatest benefit. Many traditional foods have unexpected results on the body, and can cause issues for some people. This is also why it’s important to discuss these things with your health care provider before adding new things to your daily diet.


For appointments contact:

www.vaganutrition.com

amanda@vaganutrition.com

Filed Under: food as medicine, functional medicine, healing, Health and Organics, holistic health, integration, lifestyle, nutritional medicine Tagged With: alternative medicine, body, complementary, eating, food, health, healthy eating, nourish, nutrients, nutrition

What are your children eating at school?

March 9, 2015

In February this year (2015), I was interviewed by Channel 9 News, Melbourne, Australia for expert tips on what foods to put into a child’s lunch box for school.

You can catch the clip below!

https://www.youtube.com/watch?v=Tr4Kunclp3o

As a mother of two children myself, their health is so important to me. I see many children with health and behavioral issues that are changed significantly with changes in their food intake. While the dietary aspect is one small part for the families, it makes a difference. What we eat has the power to change our health ‘destiny’.

Children grow and learn at exponential rates, and the amount of ‘work’ their bodies and brains do while at school is absolutely extraordinary. Following classroom rules, school rules, playing, learning, reading, mathematics, making friends, getting messy and dirty, physical education, and if needed, additional support from reading recovery groups, writing groups and the like, takes a lot out of them. And, then there is homework like reading, spelling, creative projects and after-school activities!

If they don’t get a good balance of the nutrients they need for growth and development, how can we expect them to be able to keep up with all the other stuff?

Kids get TIRED, and cranky. We expect a lot out of them. And schools expect a lot out of them too. So let’s start nourishing them with things that will help them be their very best.

I am often asked what my kids take to school for lunch and snacks. It’s pretty basic stuff really, and consists of 3 main things.

  1. Water. Every day they take a drink bottle filled to the brim with water.
  2. Snacks. These include vegetable sticks, dips, fruit, full-fat yogurt with seeds and berries, a home-made bliss ball or other ‘treat’ (nut free to abide by school rules).
  3. Lunch. This is, 99.9% of the time, left-over meat/protein and salad. I dress their salad with either olive, flax or chia oil, and some apple cider vinegar or lemon or balsamic vinegar.

While many children have issues with food intolerances and allergies, there is a reason why they do, and it’s important to find out the cause. These intolerances can cause children to act out, lose focus, struggle in school, become ‘disruptive’ in the classroom, have skin and gut issues, are ‘fussy’ eaters and become quite depressed and self-critical. They may not be getting sound sleep either, which just fuels the fire and they end up in this vicious cycle. They are considered ADHD, ODD, and autistic, among a myriad of other labels.

If your child or children are struggling, fussy, or acting out, or have been given one of the labels mentioned above, let me know. Make an appointment and we will find out the cause, correct any imbalances and give you easy guidelines to follow to help your child, you, and the rest of the family.

You can contact me on:

amanda@vaganutrition.com

Family health and well-being is a big deal, and we MUST be the advocate for our children.

Amanda xx

Filed Under: food as medicine, functional medicine, Gastrointestinal Health, gut health, healing, Health and Organics, holistic health, lifestyle, nutrition, nutritional medicine Tagged With: autism, behavior, bowel, childrens health, eating, food, health, kids

Calcium, the Benefits and Sources

March 7, 2015

Calcium. An essential nutrient in human health.

WHAT EXACTLY IS CALCIUM?

Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.

While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.

WHAT ARE THE BENEFITS OF CALCIUM?

  • Bone and tooth health and development
  • Protects the heart muscle
  • Maintenance of electrolytes and pH
  • Maintenance of blood pressure
  • Reduces PMS
  • Muscle health, growth and development
  • Supports nerve transmission
  • Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
  • Fetal growth and development
  • Hormone secretion
  • Vascular contraction and vasodilation
  • Intracellular signalling
  • Kidney health/renal function

An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.

Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).

Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.

‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk.   For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.

Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.

The parathyroid glands house most of the body’s calcium receptors.

Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.

Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.

CALCIUM CONTAINING FOODS

Figs Chives Radish Celery
Almonds Walnuts Cashews Sesame seeds
Pumpkin seeds Sunflower seeds Seaweed & sea vegetables Fish (with bones)
Leek Amaranth leaves Collard greens Kale
Spinach Mustard leaves Arugula (rocket) Turnip leaves
Dandelion Beet leaves Chicory Watercress
Purslane Swiss chard Cos lettuce Red leaf lettuce
Romaine Garlic Mushrooms Taro
Parsley Black-eyed beans Edamame Peas
Pinto beans Black beans Fava beans Lima beans
Lentils Chickpeas Broccoli Borage
Brussel’s sprouts Cabbage Cilantro (coriander) Potatoes
Sweet potato Green beans Onions (+green tips) Shallots
Rutabaga Butternut pumpkin Winter squash Chili
Peppers (capsicum) Artichoke Parsnip Carrots
Tomatoes Cauliflower Turnip Alfalfa sprouts
Mung bean sprouts Tahini Lotus root Kohlrabi
Asparagus Zucchini Chayote (choko) Beets
Cassava Yam Bamboo shoots Water chestnuts
Tofu Tempeh Parmesan Ricotta
Mozzarella Oranges Tangerines Red grapefruit
Papaya Blackberries Strawberries Lime
Lemon Kumquat Peanuts Pecans
Brazil nuts Raspberries Cherries Coconut
Grapes Cucumber Celery Hazelnuts
Macadamia nuts Persimmon Cinnamon Artichoke
Eggs Buckwheat Quinoa Blackstrap molasses
Maple syrup Oats Flaxseed Oysters
Caraway Black pepper Mustard seeds Poppy seeds

As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.

Some figures for calcium requirements are outlined below.

Australian Requirements = 

Infants

Age AI
0-6 months 210 mg/day
7-12 months 270 mg/day

Children

Age EAR RDI
All
1-3 yr 360 mg/day 500 mg/day
4-8 yr 520 mg/day 700 mg/day
Boys
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
Girls
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day

Adults

Age EAR RDI
Men
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 840 mg/day 1,000 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
Women
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 1,100 mg/day 1,300 mg/day
>70 yr 1,100 mg/day 1,300 mg/day

https://www.nrv.gov.au/nutrients/calcium

*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake

United States Requirements = 

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

*RDA: recommended dietary allowance

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©Vaga Nutrition 2015

Filed Under: food as medicine, functional disorders, functional medicine, Gastrointestinal Health, gut health, healing, holistic health, lifestyle, nature, nutrients, nutritional medicine Tagged With: body, bowel, calcium, disorders, food, gastrointestinal, gut, health, nutrition, synergy

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