RAW KNOWLEDGE-Vitamin C

Vitamin C

 is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need, instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body.

BENEFITS:


Protection from:

• Colds
• Boosting immune system function
• Treating allergy-related conditions, such as asthma, eczema, and hay fever.
• Reducing effects of sun exposure, such as sunburn or redness.
• Healing burns and wounds

IT CAN BE FOUND IN:


oranges
green peppers
watermelon 
papaya 
grapefruit
cantaloupe
strawberries
kiwi
mango
broccoli
tomatoes 
cauliflower
cabbage
citrus juices
spinach
raspberries
blueberries
cranberries
pineapple

TIP
Vitamin C is sensitive to light, air, and heat. SO DON"T COOK THE FOOD SOURCE, eat it RAW!

CRAZE- Garments of inspiration

Merry xmas!

Take what you want for these amazing combinations of garments.

FOR THOSE LOW ENERGY DAYS


Superfoods are known for their health-enhancing properties. These nutrient-dense powerhouse foods have numerous health benefits, from anti-ageing to maintaining a healthy weight and fighting disease — all good reasons to eat them daily.

7am Breakfast booster: Oats

High in soluble and insoluble fibre and low-GI, wholegrain natural oats are digested slowly, making them the perfect sustained-energy food. They're also packed with B vitamins, which support the nervous system and have a calming and grounding effect, so they are a great way to start your day.

11am Mental maximiser: Blueberries

British scientists found people who drank a blueberry smoothie in the morning had heightened concentration up to five hours later. The effect is due to the flavonoids in blueberries, which increase blood flow to the brain.

1pm Energy top-up: Kidney beans

Added to your salad, soup or wrap, kidney beans are a smart way to re-fuel. They're a good source of protein and fibre, which stabilise blood sugars for lasting energy, and are low in sugar and saturated fat.

3pm Craving cruncher: Walnuts

Walnuts are a good source of protein, mono-unsaturated fat, omega-3s and omega-6s and vitamin B6, which nourish the brain and reduce sugar cravings, so you're better able to resist the biscuit jar.

7pm Post-gym pick-me-up: Salmon

A fitness superfood, salmon is packed with protein for building and maintaining muscle, improving muscle function and assisting recovery. It's also one of the richest food sources of omega-3s, which relieve post-workout joint stiffness.

9pm All-natural nightcap: Cherries

To sleep more soundly, snack on some cherries after dinner. Recent studies show cherries are one of the most concentrated food sources of melatonin, the hormone that regulates our sleep patterns.

RECIPE

Kidney Bean Burgers

Ingredients

2-1/2 cups cooked kidney beans
1/2 cup oats
2 Tablespoons  tamari or soy saucesoy sauce
garlic powder or fresh minced garlic, optional
onion powder, 

optional olive oil

Directions:
Mash kidney beans. Add oats, soy sauce, and seasonings.

Mix and form into patties. Fry in olive oil until brown on both sides. 
The burgers like to fall apart, so add a little oil or extra soy sauce to the mix. Top with normal burger stuff and wholemeal, rye or a healthy bun of choice.

FOOD FOR THOUGHT-Grapes

GRAPES

Rich sources of vitamins A, C, B6 and folate.

Has essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. 

Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and skin ageing.

Benefits:

Asthma: Due to its eminent therapeutic value, grapes can be used for cure of asthma. In addition to it, the assimilatory power of grapes is also higher. It increases the moisture present in lungs.

Migraine: Ripe grape juice is an important home remedy for curing migraine. It should be taken early in the morning, without mixing additional water.

Indigestion: Grapes play an important role in dyspepsia. They relieve heat and cure indigestion and irritation of the stomach. They are also preferred as they constitute a light food.

Fatigue: Light and white grape juice replenishes the iron content present in the body and prevents fatigue. Though, the dark grape juice might not give an iron boost and on the other hand, decrease the iron levels. Drinking grape juice also provides you with instant energy. The anti-oxidants present in grapes also provide the needed boost to your immune system.

There in season so by them fresh!

LIFESTYLE-Boxing

BOXING

I'm hocked.
Its fun yet challenging.
Amazing workout. High cardio + tones your body.
Works every part of your body...


If you local check out coastalboxing.com.
or check out www.boxingvic.org.au/clubs to find a club near you.

Tips: 
You will need a pair of wraps to protect your wrists (ask at your boxing gym) and if you get keen you can get a pair of boxing gloves for under $50.
Ask at your club if they do circuit training so you can get a bit of everything in your workout. 

EXCHANGE- Muesli 4 Me

 Founder: Ben Rak

What inspired you to start your brand?

        We wanted to give people exactly what they wanted – the choice to pick and choose the ingredients of their breakfast cereal.  Also we want to give people with special dietary needs  (gluten free, diabetes, fructose free, wheat free) a wide variety of choice.

How do you stay full of energy?

   Breakfast!  Eating muesli for breakfast is the best way to have energy throughout the day – the whole oats release energy slowly through out the day giving you high energy levels.

What kind of lifestyle do you lead that keeps you fit and feeling good?

    healthy eating , plenty of exercise and a positive outlook on life.

A tip for people to look there best..

    Like I said before “ healthy eating , plenty of exercise and a positive outlook on life.”

An average day consists of : (food, exercise, etc)

    a hearty breakfast of muesli followed by a run on the beach and a surf in the afternoon.  (with work in between).

CHECK OUT THEIR WEBSITE- www.muesli4me.com.au

Choose your own ingredients and read about all the benefits they give you!

MY CHOICE

Go Free Base-  gluten free. contains rolled amaranth, puffed millet, puffed rice, rice bran, sunflower seeds and roast buckwheat for a delicious nutty flavor.

puffed amaranth-south american grain with high protein content and plenty of calcium and fibre. Excellent energizer. It is gluten free!

Dried Canberries-Sweet and sour berries. Great for preventing infections, heart disease and inflammations. Full of vitamin C and anti oxidants.

Dried mango-Mango contains essential vitamins and dietary minerals such as the antioxidant vitamins A, B, C, E and potassium, copper and amino acids.

Poppy seeds-A rich source of energy, these seeds are also full of oleic acid which is believed to prevent breast cancer. It contains 50% unsaturated fatty acids. It is said to help treat nervous disorders, insomnia and asthma.

Brazil nuts- A rare source of selenium, but also a good source of magnesium and thiamine, and an effective antioxidant.

cinnamon powder-has been shown to lower cholesterol as well as having a regulatory effect on blood sugar levels. as well, is a great source of iron and calcium

Ground nutmeg- has been known to cure stomach aches. very rich in minerals and vintamins and is known as a good way to detoxify the body.

THE RAW SOCIETY MIX!

RAW KNOWLEDGE-Vitamin B

VITAMIN B GROUP- Is the key to have RAW energy.

There are eight B-group vitamins.
They are essential for metabolic processes such as energy production and red blood cell synthesis. 

The B-group vitamins
The eight B-group vitamins are:

• Thiamin
• Riboflavin
• Niacin
• Pantothenic acid
• Biotin
• Vitamin B6 (pyridoxine)
• Folate (called folic acid when included in supplements)
• Vitamin B12 (cyanocobalamin).

Thiamin
Thiamin helps to convert glucose into energy and has a role in nerve function. 

• Good sources of thiamin – these include wholemeal cereal grains, seeds (especially sesame seeds), legumes, wheatgerm, nuts, yeast and pork. 

Riboflavin
Riboflavin is primarily involved in energy metabolism and supports vision and skin health. 

• Good sources of riboflavin – these include milk, yoghurt, cottage cheese, wholegrain breads and cereals, egg white, leafy green vegetables, meat & yeast.

Niacin
Niacin is essential for the body to metabolise carbohydrates, fat and alcohol to produce energy. It helps maintain skin health and supports the nervous and digestive systems.

• Good sources of niacin – these include meats, fish, poultry, milk, eggs, wholegrain breads and cereals, nuts, mushrooms and all protein-containing foods.

Pantothenic acid
Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol. 

• Good sources of pantothenic acid – this is widespread in a range of foods, but some good sources include milk, eggs, meats, yeast, peanuts and legumes.

Biotin
This vitamin is needed for energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. High biotin intake can contribute to raised blood cholesterol levels. 

• Good sources of biotin – these include cauliflower, egg yolks, peanuts, chicken, yeast and mushrooms.

Vitamin B6 (pyridoxine)
Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity. 

• Good sources of pyridoxine – these include cereal grains and legumes, green and leafy vegetables, fish and shellfish, meat and poultry, nuts and fruit.

Folate
Folate is needed to form red blood cells, which carry oxygen around the body.

More information about folate:

• Good sources of folate – these include green leafy vegetables, legumes, seeds, poultry, eggs, cereals and citrus fruits. 

Vitamin B12 (cyanocobalamin)
Vitamin B12 is involved in the production and maintenance of the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy. 

• Good sources of B12 – these include meat, milk, cheese and eggs – almost anything of animal origin.

RECIPE

Thai Beef Salad

1/2 cucumber
6 cups (1.5 L) shredded cabbage, (about one-quarter head)
1 large carrot, shredded
2 cups (500 mL) bean sprouts
6 radishes, sliced
3 cups (750 mL) cooked strips roast beef
1/4 cup (50 mL) chopped fresh basil or fresh parsley
1/4 cup (50 mL) chopped fresh coriander
Dressing:
3 tbsp (45 mL) soy sauce
2 tbsp (25 mL) vegetable oil
2 tbsp (25 mL) lime juice
2 tbsp (25 mL) rice vinegar
2 tsp (10 mL) minced gingerroot
1 tsp (5 mL) sesame oil
1 small clove garlic, minced
1/2 tsp (2 mL) Asian chili paste or hotpepper sauce

Preparation:

Cut cucumber in half lengthwise; thinly slice crosswise. Place in bowl along with cabbage, carrot, bean sprouts and radishes.

Dressing: In small saucepan, heat together soy sauce, vegetable oil, lime juice, rice vinegar, ginger, sesame oil, garlic and chili paste until hot. Pour over cabbage mixture and toss to coat. Add beef, basil and coriander; toss to combine.

Can be served with grainy/ wholegrain bread and a sprinkling of sesame seeds for extra B vitamin boost!

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