THE BENEFITS OF BREASTFEEDING AND HOW CHIROPRACTIC MAY HELP...

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

It is well known worldwide that breastfeeding is a ‘normal’ biological way to feed a baby. Nature made no mistakes here, as breast milk is a whole and complete food for newborn babies, and can even offer benefits to toddlers. New born babies are designed to thrive exclusively on breast milk. This is possible due to; 1. The perfect balance of nutrition, and 2. The high level of antibodies/ immunoglobulins; IgA, IgD, IgG, IgE & IgM. Physiologically, breastfeeding promotes proper brain development and protects against infectious and chronic diseases.

Breastfeeding exclusively promotes ongoing milk production, whereas supplementing with formula may inhibit the natural flow and supply of breast milk and decrease the nutrient content and immune factors a baby would naturally receive. We can’t forget the priceless maternal-child bonding experience that takes place when breastfeeding as well. The World Health Organization (WHO) recommends exclusive breastfeeding for a minimum of six months (and up to two years!). They encourage mothers to continue breastfeeding alongside the introduction of a healthy 'solids' diet.

Breastfeeding isn't always a smooth and easy start. Like all new tasks, skills and jobs, new mothers also have to learn and master their new job of motherhood and nourishing their new born with breast milk. It is less common than thought that a woman has low milk supply. In saying this, milk supply is most certainly affected by poor attachment of the baby, or poor breastfeeding technique. In many cases breastfeeding problems arise from issues in the baby, commonly their neck or jaw. On the other hand, if milk supply is adequate, mammary glands & ducts patent and yet your baby is just not taking to the breast comfortably or breastfeeding successfully, then perhaps a functional concern exists with your baby. Commonly newborn babies have dysfunction, known as vertebral or cranial subluxation complexes of their neck, jaw or cranial bones which often affect their ability to breastfeed comfortably, efficiently and successfully…

Chiropractic Care For Breastfeeding....

Chiropractic is based on the philosophy that the body can self heal and regulate, and that when the spine and nervous system are under stress/ ‘subluxated’ the body cannot express its full health potential. The first instance this ‘subluxation’ occurs is in babies often due to undesirable foetal position and or traumatic birthing processes, such as when the following interventions are utilised; forceps, vacuum, manual distraction or caesarean sections. Therefore, having your baby assessed and adjusted by a chiropractor shortly after birth is simply a preventative means to ensuring subluxations are removed and nervous system stress is corrected so that they may settle into their new environment happily and comfortably.

It is extremely common for chiropractors to find babies born with intervention who have colic (irritable or unsettled) and who are not a calm and happy little baby. In addition,  forceps commonly cause bruising to the face, and swelling and dysfunction to the neck and jaw. When you see forceps in action, you certainly do change your perception of being super careful and gentle when handling babies. Forceps are brutal! Vacuum suction can also cause a considerable amount of dural tension/ stress to the nervous system. In fact, any sort of manual force or stress to a baby's neck and head (including c-sections) can leave a baby with commonly undetected musculoskeletal issues. When observing your baby, concern may arise if you notice any of the following; tummy-time refusal/ fussiness, one-sided neck movement (during play and sleep), stunted/ delayed milestones, fussiness at the breast, one-sided breast preference, incomplete jaw/ mouth opening (during feeding or crying), continual crying, difficulty settling, poor sleep, crying/ screaming with neck movement to the painful side.

Today, chiropractors use a variety of techniques to correct functional vertebral stress (subluxation), of which are all gentle, safe and effective. A chiropractic adjustment of a baby involves the slightest pressure, similar to pressing on a closed eyelid, and often impacts change in a baby within hours and days. A chiropractic spinal adjustment ensures your baby has a healthy functioning nervous system as they grow and develop, allowing them to express their full potential of health and happiness!

Whilst it might be considered new to most people, there are many studies that have highlighted the benefits of chiropractic in the treatment of breastfeeding issues:

• A 1999 study of the Chiropractic management of an infant experiencing breastfeeding difficulties and colic found that crying, screaming and shaking were all reduced significantly. The mother also noted that vomiting before and after feeds had ceased and that her child was a “totally different baby”. After the third Chiropractic adjustment normal suckling was restored, and the baby began to breastfeed successfully (Sheader, WE, J Clin Chiro Paeds 1999 Vol 4, 1).

• A 1999 study of Chiropractic care for infants with dysfunctional nursing found that those babies under Chiropractic care were able to breastfeed successfully (Hewitt, EG. J Clin Chiro Paeds 1999, Vol 4, 1).

• A 1994 case study presents an infant who is unable to attach during breast-feeding. This inability to breast-feed was due to pain caused by atlas/ C1 vertebral subluxation complex and Temperomandibular joint dysfunction. This three-week-old girl had colic, flatulence and outbursts of crying from 9 PM to 1 AM since birth, 19 days prior. Chiropractic adjustments (including cranial therapy) were commenced, and by the fourth week of care, the baby began to breast-feed from both breasts successfully. The symptoms of colic; the crying outbursts subsided (Krauss, L. J Chiro Paeds. 1994 Vol 1, 3).

•  A 2000 study of a 6 month-old Chiropractic patient with resolution of suckling intolerance. The baby had an aversion to suckling. Chiropractic examination detected dysfunction of the occipitoparietal junction and the upper cervical spine (C1-C2). The patient was treated 5 times through use of cranial and atlas (C1) adjustments. The suckling intolerance resolved immediately after the first office visit and did not return (Holtrop DP, J Manip Physiol Ther 2000; Vol 23, 9: p. 615).

• A 2009 case series of the contribution of Chiropractic therapy to resolving suboptimal breastfeeding. 114 Infants  were treated with chiropractic adjustments, of which all children showed some improvement, being able to exclusively breast feed after 2 to 5 treatments within a 2-week time period (Miller etal. J Manip Physiol Ther 2009, Vol 32, 8: pp. 670-674).

• A 2008 study of Chiropractic care of a pediatric patient with symptoms associated with Gastro-Esophageal Reflux Disease. The infant had fuss-cry-irritability, with a sleep disorder syndrome and irritable infant syndrome of musculoskeletal origin. Notable improvement in the patient's symptoms was observed within four visits and total resolution of symptoms within three months of care (Alcantara, J etal. J Can Chiro Assoc. 2008, Vol 52, 4: pp. 248-55).

Doctors of Chiropractic are the only health professionals in the world who are trained to detect and correct spinal, pelvic and cranial subluxations. Chiropractic care is safe, gentle and effective, and is natural choice for health and wellness. Being cared for from birth by a Chiropractor ensures that your nervous system and spine are free of interference for good health and development, naturally.

For any questions relating to breastfeeding please contact the Australian Breastfeeding Association on the helpline: 1800 686 2 686 or refer to: www.breastfeeding.asn.au and for any further information about chiropractic please contact the Chiropractors Association of Australia on 1800 075 003 or Dr Orly Zuker on: info@waverleyroadchiro.com.au

   

“Nutrition: What you put in you get out”....

By Dr Orly Zuker, Chiropractor
(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

Our health is in most cases in our hands and the informed choices that we make in leading a healthy lifestyle and eating a healthy diet are also in our hands. If we chose to fuel our body with nutritious foods, chances are we might minimise our chances of developing diet and lifestyle related cancers and illnesses. The key is to educate yourself and to chose to commit to a clean lifestyle. Avoiding colouring, preservatives, additives, pesticides and artificial sweeteners in your diet is the first step towards "getting more out" for health and vitality.

Colouring:

Research suggests that the average Australian (who frequently eats packaged foods) consumes 2-7kg of chemical food additives each year, so when shopping try to avoid artificial colours and numbers such as: E102, E104, E110, E122, E124, E127, E129, E133, E143. Rather purchase products which have 'no artificial colouring and flavourings' as these have colours derived from nature; paprika, beetroot, carrot, spirulina, saffron, turmeric, blueberry, purple carrot etc.

Preservatives & Additives:

Packaged foods are laden with artificial preservatives and additives that are far from what nature intended. Avoiding packaged foods is the easiest way to avoid chemicals that intend to preserve shelf life. Some research suggests that preservatives may cause symptoms or be implicated in illnesses such as: eczema, dermatitis, itchy eyes, digestive cancers, diarrhoea, nausea, insomnia, blurred vision, asthma, numbness & tingling extremities and mouth dryness.
In a nut shell, avoid Sulphur Dioxide (found in dried fruits), Sodium Benzoates (found in jams, sauces, margarine, fruit juices and pickled products), Sodium Nitrite (found in meats and cheeses), Propyl Gallate (found in chewing gum, oils and meat products), BHA/ BHT (found in oily/ fatty snacks, cereals, potato chips and soft drinks)

Another big "no no" is (MonoSodium Glutanate) MSG. MSG is a flavour enhancer that has been found to have unpleasant side effects such as dry mouth, headaches and insomnia (and in some anecdotal reports, trigger early labour!).

Coffee/ Caffeine:

Caffeine is a contentious issue as thousands of people around the world have a great love for coffee. One coffee here and there is no doubt not a problem, however 15 a day will put a great deal of pressure on the heart.

It is well known that tea and coffee are a diuretic and dehydrate the body, so try to drink at least 2 glasses of water with each cup. Chose organic coffee too where possible as coffee is a highly sprayed crop. In addition, drink 'Swiss Water Filtrated' decaf as other options utilise toxic and hazardous chemicals to strip the caffeine from the coffee bean!)

Alcohol:

We hear that red wine is 'good' for the heart... However, logic tell us that it is 'bad' for the liver. Moral of the story, it is best to consume minimal amounts of alcohol and avoid binge drinking. Alcohol has been found to:

• Deplete the body of minerals and vitamins
• Decrease the immune system function
• Damage liver cell structure and function
• Damage brain cells
• Impair memory
• Decrease the metabolism

Milk

Milk is another contentious issue that attracts much discussion and debate. There is a decent argument from both sides. However, it is important to know that conventional milk is heavily treated and processed with chemicals, hormones, pesticides and antibiotics. In addition Australian law requires dairy products to be pasteurised/ heat treated (destroyed much of the naturally occurring minerals). A2 and or organic milk products are a good alternative and readily available in supermarkets.

Due to the pasteurisation process, a large proportion of the natural calcium in milk is lost, so don’t rely on dairy for your calcium needs! Rather eat raw nuts, green leafy vegies, carrots and sesame seeds.

Soft Drinks:

Soft drinks are a sugar laden, coloured and artificially carbonated nightmare... News reports over the years have shared news of American teens having stomach surgery to repair damage to the gastric lining. Yuk!

Soft drinks are:

• High in citric acid, which if left for long enough can dissolve a fillet of steak
• High in sugar, causing issues such as Diabetes (coke & fanta have respectively 7 and 9 teaspoons of sugar per 375ml can) & Obesity.
• Artificially carbonated, which has been found to leech calcium from bone
• Diet/ Zero varieties are packed full of artificial sweeteners, something all everyone should avoid at all costs.

Salt:

Iodised table salt is processed rubbish that has been linked to heart disease. There are far better options available on the market such as Celtic Sea Salt or Himalayan Rock Salt  that have health benefits. These salts are minimally processed or unprocessed completely and naturally contain more than 82 trace minerals for health. These trace minerals assist in reducing fluid retention and supporting cardiac function.

Sugar & Artificial Sweeteners:

• Sugar has a suppressive effect on the immune system (decreases VIT C & B vitamins)
• Sugar can cause hyperactivity, anxiety, difficulty concentrating and moodiness
• Sugar increases triglycerides/ cholesterol
• Prolonged high blood sugar levels causes mineral deficiencies (chromium, calcium, zinc, copper) and increase the incidence of Osteoporosis
• Sugar increases the incidence of Obesity
• Sugar causes tooth decay
• Sugar often causes and or aggravates Eczema and other skin complaints
• Sugar has been linked to and is associated with premature cellular aging

Artificial sweeteners are no better and in fact worse!...

Aspartame, Saccharin and Sucralose are artificial sweeteners that have been found to cause: neurological dysfunction (FMS, Tinnitus, MS, Lupus, ADHD/ADD), Alzheimer’s disease, depression, itching, some cancers, weight gain, memory loss, headaches, anxiety, leg numbness and abdominal cramping.
Artificial sweeteners (Equal, NutraSweet, Splenda, Sweet 'n' Low) are also found in chewing gum varieties, ‘diet’/ ‘sugar free’ products and mints/ sweets and other supermarket products. A better options is: Stevia, Xylitol, Agave or raw honey or coconut sugar.

Healthy Fats:

There are 'good' and 'bad' fats and eating the correct fats are essential to optimal body function. Nuts are a beneficial source of amino acids, vitamins, minerals and healthy fats (and coconut in all its forms is a great source of medium-chain fatty acids).

Ensure that you eat varied sources of fats, ranging from eggs, organic meat products, oily fish (trout, salmon, sardines), to vegetable based fats (nuts, seeds, avocado etc).

** When choosing fish always ask the fish monger for deep sea ocean fish opposed to farmed fish, and avoid large fish such as flake or fish from Asian waters as they contain high levels of mercury and other contaminants. Farming of fish involves the use of antibiotics, colouring  (in feed pellets) and growth stimulants, yuk!.

Superfoods:

Nature provides many incredible superfoods that are readily available. Some of these include: Coconut, Acai berry, Goji berry, Noni juice, Chai seeds, Cacao, Spirulina etc are all packed with vital nutrients that are easy to consume by either sprinkling over oats/ muesli in the morning or drinking in a smoothie.

Organic Farming & Foods:

Organic farming follows stringent guidelines to ensure that you as the consumer has pure, fresh and healthy produce that free of antibiotics and chemicals (such as pesticides/ fungicides, additives and growth stimulants).

In addition, modern day farming only replenishes the soil with a minimum of 3 essential minerals (Nitrogen, Phosphorus and Potassium), whereas organic farming also utilises Calcium, Magnesium and Chloride!

Healthy Nutrition tips: 

1. Avoid plastic bottled water (refill in stainless steel bottles or glass) and drink minimum 2L of high quality filtered water a day.
2. Use Celtic Sea Salt or Himalayan Rock Salt.
3. Use herbs and spices in cooking (they are a good source of antioxidants)
4. Eat lower Glycaemic Index foods (high Glycaemic Index foods are mostly processed foods and some fruits), and snack on walnuts to maintain balanced blood glucose levels.
5. Eat seasonal Organic fruit and vegies to enhance the nutrient content you are receiving from food and reducing the toxic load on your body.
6. Eat/ take at least one serving/ dose a day of the above mentioned super foods.
7. Avoid artificial sweeteners.
8. With juicing, buy yourself a ‘masticating’ juicer. Try to juice every other day as juices are high in natural sugar & fibre and often contain more fruits or vegetables in one glass than you would eat in a day (even a good thing can become a bad thing if we overdo it).
9. Snack on raw nuts (organic and shelled varieties are great and fresh).
10. Avoid chewing gum (chewing gum is a chemical cocktail and contains artificial sweeteners). And with mints, try the sugar varieties rather than ‘sugar free’ to avoid artificial sweeteners.
11. Eat adequate healthy fats to ensure healthy hormone production and body function (coconut oil, Flaxseed oil, unrefined olive oil, macadamia oil). Fish oils (EPA/DHA) are essential for healthy brain, heart and organ function, protecting against some cancers and lifestyle diseases. Margarine is chemically 1 molecule away from being plastic, so use pure butter instead.
12. Eggs are a super food, packed with a nutrition. In nutrition today, eating up to 10 eggs a week is recommended for health! Bioflavonoids/ antioxidants found in the seeds of fruits such as apples and grapes are vital for heart health and may reduce the rate of cellular aging.
13. Eat adequate protein from a variety of sources.
14. Eat a variety of grains (not just wheat): try spelt, oat, quinoa, kamut or rye.

 

NATURE'S NUTRITION FACTS....

By Dr Orly Zuker, Chiropractor

(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

Nature makes no mistakes…

• Much to the shock of public perception, red capsicum & kiwi fruit contain more vitamin C then the humble orange and other citrus fruit. Be sure to eat kiwi fruit when they are still a little hard and tart, and go raw with red capsicum too.

• Interestingly, carrots are a source of calcium and sesame seeds (tahini) are high in bioavailable or easily digested calcium. To reap the benefits of such minerals, be sure to eat your carrots raw!

• Coconut naturally contains a medium chain fatty acid or fat/ oil that is in fact healthy for the cardiovascular system and may decrease ‘bad’ cholesterol & enhance immune system function.

• The sweet & juicy tomato contains an enzyme known as lycopene which may decrease the risk of prostate cancer in men. Always avoid hydroponic and non-seasonal varieties as the nutritional benefits are greatly lost when not grown in nutrient rich soil.

• Grapes naturally contain bioflavonoids (antioxidants) such as resveratrol that ultimately work towards destroying free radicals, enhancing cell function and encouraging overall health & wellbeing (specifically the heart organ).

• Mushrooms are a vegetarian’s protein super food & also contain high levels of VIT B12. There a many different varieties which make cooking with mushrooms easy and versatile.

• Great news for cocoa and chocolate lovers… Cocoa is the highest food source of magnesium on the planet.

• Spirulina, a naturally occurring algae is higher in absorbable protein, iron and vital nutients than red meat.

• The apricot pip contains a kernel which is rich in vitamin B17, a powerful substance that has been found to destroy cancer cells at a cellular level..

• Oats are rich in VIT B which acts biochemically to reduce cholesterol.

• Pineapple is rich in the enzyme bromelain which has been found to reduce inflammation & aid in digestion by neutralising stomach acids.

• Garlic contains a compound known as allicin that has been found to reduce cholesterol and which has anti-bacterial, anti-viral, anti-fungal and anti-parasitic properties.

• The Noni fruit (juiced) is packed with over 150 naturally occurring antioxidants, minerals, vitamins, proteins, enzymes, trace elements for health.

• According to manufacturers, chia seeds have been found to contain 15 x more magnesium than broccoli, 8 x more omega-3 than salmon, 5 x more calcium than milk, 3 x more iron than spinach, 3 x more antioxidants than blueberries and is a great source of vitamins and minerals.

• Quinoa is a great source of protein, has a delightful nutty flavour and is a terrific alternative to grains such as rice and wheat that we all eat too much of.

Interesting fact:

Have you ever wondered why certain fruits and vegetables look somewhat like different body parts? According to “Ancient Roman Scripture” specific foods have benefits which corresponded to the health of specific organs.

Eg:

• A bunch of grapes is shaped like a heart. They contain bioflavonoids that are helpful in enhancing heart health.
• Walnuts are shaped like a brain. They contain important fats and nutrients which enhance brain function.
• Cashews & kidney beans shaped like the kidneys. They contain minerals and vitamins which enhance kidney health.
• Carrot/ beetroot (cut horizontally) appear similar to the eye/ iris. They contain high levels of vitamin A and betacarotene which are known to augment eye health.
• Avocados are shaped like the uterus. They contain vital fats for female reproductive health.

Good Fats for Health....

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

Dietary fats have a bad reputation and over the years have attracted a great deal of bad publicity. Recent nutrition research is now uncovering the natural benefits of many plant based fats and are suggesting that consuming healthy fats is in fact good for health. Without healthy fats, the body struggles to carry out many vital organ functions and can actually slow the rate of cellular aging, assist in cellular repair and function, aid in weight loss and improve brain function (as the brain consists of mostly fat and water).

In an attempt to lose weight people often follow fad diets and eliminate all fats from their diet. Modern research now explains how detrimental to health this can be, causing an opposite effect of slow and sluggish weight loss. The truth is that fat doesn't always equal fat... The endocrine system requires fat to produce hormones, and healthy weight balance relies  on healthy hormonal balance. It is imperative to know that balance is the key (and quality and quantity are important), and that ‘good’ and ‘bad’ fats (all fats) are all necessary for optimal health (with the exception of highly processed trans & hydrogenated fats).


WHAT FATS AND HOW MUCH

Polyunsaturated, Monounsaturated and ‘Healthy’ Fats

Avoid cooking oils such as vegetable oils that are GM and highly processed (sunflower, soybean and canola) and rather bake with coconut, macadamia or Grapeseed oil. Fry with coconut oil or high quality organic cold pressed olive oil.

Chocolate/ Cocoa Fat/ Cocoa:

Chocolate aren't all fatting and 'bad' for you. Choosing a 70% dark chocolate will offer antioxidants galore. The cocoa bean is an extremely concentrated source of healthy antioxidants, supporting mental health and longevity. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly the healthy stearic acid), 38% is monounsaturated fat, and 3% is polyunsaturated fat.

The problem with chocolate resides in milk chocolate that is highly processed and packed full of processed sugar. Milk chocolate is often approximately 30% cocoa, leaving the remainder of the ingredients being sugar,  fat, milk and additives. Look for a high quality and organic/ gourmet dark chocolate that advertises its cocoa content. Keep in mind that although dark chocolate can be a healthy treat, it is still a treat, so remember to control yourself when the block of chocolate is in your hand.

Saturated, Trans-fats and ‘Unhealthy’ Fats

Meat:

If you are a meat eater, go organic and or free range!… The fat in organically raised and free range meat is inherently good for us, but only in moderation and only if it comes from a healthy animal, with no added antibiotics, shelf prolonging chemicals or growth stimulants/ hormones. Research by Prof Michael Crawford of England suggests that the fat content of organic and or free range chicken is at least 30% lower in fat (and higher in protein) than chicken that comes from intense/battery/ or cage farming . Human beings have thrived on animal meat for thousands of years. The problem is today however is that most farmed animal products come from healthy toxic animals. The solution is to choose organically raised, grass-fed free-range meats, eggs, and dairy. 
Coconut:

Coconut fat is approximately 92% saturated fat, yet is biochemically considered a very healthy natural fat. The health benefits of coconut fat lie in its high levels of medium chain triglycerides (MCTs), of which have potent anti-microbial properties, assisting the immune system function.

Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat.  Coconut oil is excellent for cooking as it is more stable (being a saturated fat) and does not oxidize / alter biochemically when exposed to heat or light.

Hydrogenated Fats or Trans-Fats:

These are unhealthy fats that are commonly found in margarine, shortening, pre-baked goods and deep fried foods (cholesterol free vegetable oils become cholesterol when they are heated repeatedly at high temperatures). These fats are processed to the hilt and are hazardous to our health. Often industrial solvents such as hexane, bleaches and deodorizing agents are included in processing of these highly processed oils, making them only healthy for your lawnmower! In recent years, hydrogenated and trans-fats have been linked to obesity, heart disease, diabetes, cancer, and a variety of other health problems that exist around the western world. 

Dairy:

If you are a dairy lover, go organic or choose A2 milk!… Milk fat is a saturated fat, but you are best to buy the full fat variety as reduced fat options have been altered or changed from their natural state. In saying this, compared with grain fed cows, produce (milk and meat) from grass fed organically raised cows contain higher quantities of healthy fats such as Conjugated Linoleic Acid (CLA) and Omega-3 Fatty Acids. Traditional populations (and dairy farmers) around the world have enjoyed the benefits of raw, unpasteurized (a process used to kill microbes such as bacteria), unhomogenized, full fat dairy products for years. Unfortunately today food processing ruins a good thing by pasteurizing altering/ tampering with milk and due to commercial food laws you will find it almost impossible to find raw milk products.

FOOD	FAT FACT	QUANTITY	USES
FISH & SEAFOOD	Seafood is a excellent protein, mineral and fat source (omega-3 fatty acids). Omega-3 fatty acids have been found effective in reducing inflammation.	Eat fish and seafood at least 2 x/wk	Eat Mackerel, Sardines or wild Salmon (avoid Tuna for its high mercury levels) or eat deep water (ocean) fish. Look out for wild barramundi at your local fish monger
OLIVE OIL	Olive oil is a monounsaturated fat. It may help in reducing cholesterol, prevent blood clots and maintain healthy blood pressure.	Use 2 tablespoons a day	Add to salads, toast (in place of butter), baking and dips.
AVOCADO	Avocado is one of nature’s wonder foods. It is a monounsaturated fat source that contains protective antioxidants and vitamin E.	Eat ½ small avocado a day.	Avocado can take the place of margarine, butter and other spreads,. Avocado contains; VIT B1, B2, B3, C, VIT K & E as well as healthy fats for optimal cardiovascular function.
NUTS	Being rich in minerals, vitamins and mono & polyunsaturated fats, and omega 3 & 6 fatty acids, nuts are a fantastic source of nutrients.	Eat approx 30g-50g a day.	Mixed raw nuts are a great snack that can take the place of potato chips. Mixed with sultanas & super food berries to make a healthy 'trail mix' snack for energy.
SEEDS	Pumpkin, Sesame and Sunflower seeds are a good source of polyunsaturated fats. Linseeds contains valuable omega 3 fats; Linoleic acid (ALA).	Eat approx 2-4 teaspoons per day.	Add to salads, baking or to a trail mix for a healthy snack.
COCONUT PRODUCTS	Coconut is a wonder food that contains high levels of healthy fats;such as; short & medium chain triglycerides acids, Oleic and Linoleic / fatty acids, VIT E and K.	Consume 2-3 times a week.	Coconut milk/ cream & oil may be used in cooking in place of tradition cream. Coconut flesh, or the nut itself may be eaten as a healthy snack or used in baking.