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Winter Warmers

Now we are in the depths of winter let's chat about some helpful tips that can keep you warm and well!

Winter Teas

An easy hack to ensure we are drinking enough fluid in winter is to include herbal tea into our daily routine. Here are some blends that can help support our body through the cooler months - feel free to mix and match!

  • Thyme, rosemary, lemongrass - sometimes found in the garden. These can help with circulation, lung health and have antiviral qualities.
  • Lemon balm, motherwort and peppermint. 
  • Yarrow, elderflower and peppermint - a great blend to drink at the onset of a cold, it can initiate heat and sweating. 
  • Ginger - chopped fresh with some local honey, lemon and hot water to warm you on those cold days.
  • Chai - Add a teaspoon of elderberry syrup for added immune boost.
  • If making your own feels too overwhelming PUKKA have some beautiful blends that can be purchased from our local IGAs, our favourites are Elderberry & Echinacea, Tulsi Clarity or Ginger, Lemon & Manuka honey

Fancy trying our spicy chai tea blend?  

4 cinnamon sticks, broken into chunks

3 1/2 cups Rooibos tea

1 cup ginger, dried

1-3 vanilla beans, seeds scraped out

1/2 cup cloves, whole

1/4 cup nutmeg, ground

Boil 2 teaspoons per person, in water and let seep for at least 20 mins. Mix with milk of your choice if you wish.

Zinc - what is all the fuss?

Now that we are in the height of winter, let’s talk about how zinc helps our immune system. Zinc is the king of nutrients when it comes to defending against pathogens. It helps our army of white blood cells attack viruses and bacteria before they can attack us. It is also crucial in protecting us against these pathogens by maintaining our cell membranes and interfering with the molecular process that causes mucous and bacteria to build up within the nasal passages. Zinc has been shown to significantly reduce the duration of symptoms of the common cold. How replete are you?

 

What foods are rich in zinc?

Zinc from animal sources is more readily absorbed by the body than zinc from plant sources. The best sources are oysters, red meats, organ meats, poultry, fish, eggs, cheese, crab and other shellfish, pumpkin and sunflower seeds. We all know that food is medicine, and by including zinc rich foods in our daily eating we can ensure we are doing our best to be replete. Pate is a zinc powerhouse, and a little goes a long way.

 

Lunchroom Pate

 

180g butter

1 brown onion, halved

2 cloves garlic

5 sage leaves

3 rashers of nitrate-free bacon, roughly chopped

1 pear, peeled, cored & chopped

400g organic chicken liver, trim off excess sinew

Pinch of salt

Pepper to taste

2 drops orange essential oil or zest of 2 oranges

 

Method in the Thermomix:

Add 100g of butter to bowl and melt at 60 degrees, 3 minutes/speed soft. Set aside, this is to seal the pate with at the end.

Add butter (40g), onion, garlic and sage into the bowl, chop 2 seconds/speed 6. Scrape down sides of bowl, then saute for 3 minutes/varoma/speed soft.

Scrape down bowl, then add bacon and pear, saute 3 minutes/varoma/speed 1.

Add livers, salt and pepper and cook 5 minutes/varoma/speed 1. Check to see livers are still pink inside as overcooking them will result in a grainy pate.

Add in essential oil or orange zest and blend for 20 seconds/speed 8.

Pour pate into serving dish and cover with melted butter over the top to seal. Sit sage leaves on top of butter for a lovely garnish. Refrigerate to set, then enjoy!

Non-Thermomix:

Chop onion, garlic, bacon, pear and liver.

Melt 100g butter, then set aside to seal pate with at the end.

Add butter (40g), onion, garlic and sage to saucepan and saute on stove for 3minutes on medium heat.

Add bacon and pear, and saute for 3 minutes.

Add liver, salt and pepper and saute for 5-10minutes. Check to see that livers are still pink inside as over cooling them will result in a grainy pate.

Remove from heat and stir in essential oil or orange zest.


Add to blender or food processor and blend until smooth consistency.


Pour pate into serving dish and cover with melted butter to seal. Sit sage leaves on top of butter for a lovely garnish, Refrigerate to set, then enjoy!

What's on, on the Central Coast

ENRICHing Survivorship – A free exercise and nutrition program for cancer survivors

ENRICHing Survivorship is aimed at restoring your physical and emotional well being after cancer treatment. It is facilitated by an exercise physiologist, dietitian, physiotherapist, yoga instructor and volunteers.

The program runs one day per week for 8 weeks and each session is 2 hours.


Six sessions focused on exercise and nutrition to improve cancer health (ENRICH).
A yoga and mindfulness session to introduce relaxation and breathing techniques to help reduce stress and anxiety.
A peer support session to provide practical information, discussion and ideas about how to adjust to the changes following cancer treatment.


Local time and location:

Gosford, Saturdays between 3rd August – 21st September 2019.

To read more or to register your interest go to:
https://www.cancercouncil.com.au/enrich/#0iQpJm2v2gOV4caY.99


 

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What is your wellbeing goal
for 2019?

Lyn
Optimal physical health with a good life balance