FIVE Ways to Get Your Five-a-Day

Part of being a nutritionist that I absolutely adore is that people love to tell me when they make a healthy change. I get tagged in photos of packed salad lunches, smoothies, almond milk, protein powder, shopping trolleys full of produce and grilled salmon, and have people saying things to me like,

“Miranda, you’ll be so proud, I’ve started eating fruit!”

– and you know what? I am so bloody proud, and chuffed and mostly flattered that you want to show me how healthy you eat. To be able to inspire you to make these small changes is part of my dream to make your lives happier and healthier, and the fact that I am the first person you think of when you bite into an apple, go for a walk or try quinoa for the first time is incredibly cool! Continue reading

Pimp Your Breakfast with my Hollandaise for One

When I asked if you guys wanted this recipe, I was overwhelmed by the response and so very excited too! If you follow me on Instagram, you may have noticed that I am a little obsessed with making my own hollandaise sauce of late, so as with other food obsessions, I end up making said recipe almost every day/meal. Seriously though, who doesn’t love hollandaise?

It was so good, I couldn't help but lick the plate!!

It was so good, I couldn’t help but lick the plate!!

But I’m sure you’re thinking, Continue reading

Speedy Satay Salad

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I’ve just got a quick recipe for you today, and by request, too! You may have seen me post this beautiful salad for one of my lunches last week, and as with most of the meals I eat, I put it together in the spur of the moment with the food that I had available and a craving on my mind. That craving was satay, and the inspiration came from a gorgeously green stir fry I had a few years ago at a place called Vegie Bar in Fitzroy (Melbourne).

Continue reading

Ask Mira:: Miranda’s Big Smoothie Guide

Oh boy, have I had an absolute plethora of requests for this from you guys! And it makes me so chuffed! If you follow me on Instagram, you may have noticed me testing out some smoothie recipes this week. Its actually stimulated a lot of motivation for me, so thank you for that!

I’ll start this all off with a very detailed request from Ainslie, sent via Facebook:

“Hi Miranda, how are you? I need some inspiration from you please :) I really struggle eating in the mornings, it makes me feel really ill when I eat so I’m looking into having smoothies for breakfast so I’m getting something rather than skipping breakfast all together. Do you have any recommendations on good smoothie recipes that will give me everything I need and really help to boost my metabolism? Any help would be much appreciated. Thanks :)

Thanks for your request Ainslie, I’ve developed a few recipes for you that are sure to increase your metabolism, and what sounds like a sluggish digestive system – your tummy will be rumbling in no time! Continue reading

How to Live (Happily) with Food Intolerance

With increased awareness and understanding, over 17% of the Australian population (that’s 3.7 million people) are avoiding particular foods due to allergy or intolerance. Whenever I meet someone new, one of the most common things I am told about or asked about is that person’s (or their friend or family member’s) food intolerance or allergy, and how hard it is for them to find out what to eat or for them to actually stop eating the food that gives them their symptoms. Often, people are unwilling to completely remove said foods from their diet (I certainly was) and have an emotional attachment that makes them feel like they are missing out or feel that the food is a comfort to them, so continue to eat the food, or even worse – binge eat the food.
With this in mind, I thought that I would discuss my tips on living with a food intolerance, mixed with a bit of tough love, because you may not really realise, but by eating the food you are intolerant to, you are setting yourself up for a lot of damage.

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Kimchi & Pumpkin Pancake

Does anyone else like Kimchi and Korean food as much as I do? To be honest, I think it might be my obsession with Eat Your Kimchi and their FAPFAP (Food Adventure Program for Awesome People) videos – they are Simon and Martina, two Canadians that live in South Korea and have many K-Pop related videos but their food videos I how I found and fell in love with them. Their videos inspired me to try Korean food a couple of years ago and now, if I have the opportunity to eat Korean, I will always take it – it’s delicious!

Anyway, there is a fabulous Korean restaurant in West End with a lovely owner who gave us marshmallows on skewers to toast in the mini fire pit at the table (so cute). It’s called Hong Depot, and this recipe is an ode to their delicious Kimchi pancake.

While this is more of an omelette than a pancake – it is grain free – it is very tasty and quick to prepare. Continue reading

Going With Your Gut – Caring for Your Digestive System Part 2: Your Oh-So Important Oesophagus

Your gut is one of the most important systems in your body (and let’s be honest, my personal favourite – you guys should know I’m nerdy enough to have a favourite system by now, surely!). Your gut (digestive system) is where your food is broken down from the delicious morsels you gobble up every day, into the nutrients that are then absorbed and used by your body to build every cell and perform every function.

The Oesophagus

 

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Your oesophagus is the tube responsible for the passage of food from your mouth to your stomach. While it seems like a pretty mundane function, the tube lies flat, behind your larynx (the tube you breathe through) and in order for the food to travel down it instead of your larynx, the complex function of swallowing has to occur.

Firstly, the tongue pushes the chewed food up and back in the mouth, while your uvula (the dongly looking thing at the back of your mouth) moves up to stop food going up the back of your nose, and the epiglottis (great word! And also a flap of cartilage) covers the entrance of the larynx to prevent you choking on it (what a handy dude, that epiglottis!). The food then moves from your oral cavity through the upper oesophageal sphincter into your oesophagus, where the smooth muscles in the wall of your oesophagus constrict in progression, pushing the food down toward the lower oesophageal sphincter – the entrance to your stomach – a muscle which relaxes to allow food to enter the stomach. If you put your hands on your throat and swallow, you will be able to feel the upper part of this in action.

Caring for Your Oesophagus

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- CHEW CHEW CHEW your food! As I talked about at length in Part 1 of the Going with Your Gut series chewing is an essential part of digestion. However for the oesophagus, it is important for different reasons. Chewing your food at least 15-20 times per mouthful and being mindful and aware of the food you are eating firstly will stop you from choking! Do you rush when you eat your food? And when you do, have you noticed it getting either stuck (corn chips are probably the worst culprit for this) or that you start choking on your food? Chewing and slowing down are great and simple ways to prevent this (and I’d rather you didn’t die guys, for some strange reason) and helps your saliva to bond to the food to make it slippery enough to make a smooth journey to your stomach.

Reflux

While the structure of the oesophagus is designed to withstand the regular friction of swallowing, it can be damaged when reflux allows the passage of food and stomach acid back up into the oesophagus from the stomach, which can irritate the wall of the oesophagus, resulting in a burning sensation – heartburn – and if left untreated, can permanently damage the oesophageal tissue. I have written an article on natural solutions for heart burn, which I wont repeat here, but if it is something you suffer from, be sure to take a look.

- SLIPPERY ELM is a powdered tree bark that contains fibre, vitamin C, zinc, other nutrients and tannins, and is incredibly soothing to any irritated and inflamed tissue in the digestive tract. If you suffer from reflux, drinking a large glass with 1 heaped teaspoon of slippery elm thoroughly mixed in, every day, can reduce the irritation and help the tissue to heal. The remedy was originally used by Native Americans and I’ve seen it in the health food section of supermarkets, as well as health food stores. I mean, it tastes like river water, but its a whole 5 seconds of your day to drink it, so wash the rest down with water and move on, its completely worth it!

- TURMERIC is a wonder herb that is hard not to love once you realise how powerful it is. I often use this when I have inflammation and have noticed results within 20 minutes of having it. Turmeric is a powerful anti-inflammatory herb, so it’s another one that is great for oesophageal inflammation (such as that from reflux, Barrett’s Oesophagitis, oesophageal ulcer), because it gets to work topically as soon as you swallow it down. My favourite way to include it is to brew a lovely chai on almond milk using freshly grated turmeric, or in curries, like chicken laksa. Make sure when you have turmeric to ensure you have it with some sort of fat (coconut oil/cream, milk, almond milk) and/or black pepper, to help it absorb.

Look out for next weeks Going with Your Gut blog, all about the stomach