This month we have a chat with the founder of Bounce Inc. and his entrepreneurial wife about what they eat to keep their energy levels high. Then I review the fabulous healthy ageing properties of Chia Oil and finally the Q&A is all about food for healthy skin. Enjoy!
Gina and Simon McNamara lead a very busy life. Gina runs her own brilliant health coaching and education business called Grassroots Wellbeing and Simon is the Founder and CEO of Bounce Inc. They have two sons and enjoy the outdoors enormously. Gina does most of the cooking, neither of them smoke and they enjoy the occasional drink mainly on weekends only. Here they give us an insight into what they do to keep fit and healthy!
1. So Gina and Simon, what is a typical day of food for you?
Gina: I am all about eating a rainbow of organic seasonal fruit and veggies. I like to rotate my grains, animal protein and milks. I enjoy my coffee but drink lots of water. On rising: big glass of warm water with fresh lemon juice. Sometimes a green tea. Breakfast: Usually overnight soaked bircher using organic oats, homemade almond milk, sheeps yoghurt,
blueberries, sliced banana and cinnamon. Mid morning: Handful of mixed raw nuts and piccolo coffee (usually with raw almond milk) Lunch: silverbeet, quinoa and pink salmon frittata (make a big batch on a Sunday night) with a side salad of leafy greens and avocado. Afternoon: I get peckish, usually a green tea and hummus with veggie sticks or a slice of my Liver Cleansing Apple & Carrot cake. Dinner: Poached salmon with brown rice and veggie stir-fry. Dessert: Can’t finish the day without some good quality dark chocolate (favourite is Alta Eco).
Simon: Smoothie, eggs or bircher for breakfast. Salad for lunch and a variety of dinners.
2. How much do you exercise?
Gina: I move my body seven days per week. It helps me function and feel more focused throughout the day. Cross Fit and swim twice per week, strength training with a group of great girls once per week, circuit with my husband once per week, lots of walking of the dog, the odd run if my back is feeling up to it and a yoga or stretch if I am being good.
Simon: Daily for 30 mins.
3. What are your tips for staying healthy as you age?
Gina: Listen to your body! Breathe! Enjoy everything in moderation. Move your body daily – functional exercise is amazing (I love to garden). Eat good quality food. Enjoy your coffee, sitting down and not on the run. Create interest in your life. De-clutter. Self care (don’t feel
guilty about taking timeout for yourself). Keep your brain active (try tennis, piano, tapestry, knitting, crosswords, Scrabble!).
Simon: Exercise more and eat more healthily.
What could Gina and Simon do better?
These two are perfect examples of how to live a healthy life. They get a terrific mix of nutrients that will see them live long healthy lives. They prioritise exercise and understand the importance of being active everyday. The one thing that they both need to keep an eye on is calcium consumption. There is not a lot of dairy in their diet and as we age we need to ensure we have adequate calcium to ensure our bones and muscles stay strong.
Product Review - Chia Co. Oil
Have you heard of Chia oil? It is the oil of cold pressed chia seeds and provides high levels
of omega-3 fatty acids. Omega-3 fats are the ultimate anti-ageing nutrient, assisting with issues such as reducing inflammation in conditions like arthritis and assisting to keep our arteries clear.
Chia oil provides a fantastic food source of these fabulous fats. It is a yellow coloured oil (as seen in this image on the right next to virgin olive oil) that is lighter than olive oil and is therefore less robust, so cannot be used in high heat situations. Chia Co. oil is perfect to add to salad dressings, some cakes and biscuits and any recipe that calls for oil that doesn't require frying such as mousses.
FAQs - What can I eat to have healthy skin as I age?
Research has identified that a diet rich in skin optimising nutrients may not only help to prevent development of skin disorders but may also improve overall skin conditions.
The essential vitamins for skin health include Vitamin A, Vitamin C, B Vitamins, Vitamin D and Vitamin E. The list below identifies why each vitamin is important and where you can find these vitamins in your food.
Vitamin A - provides retinoid molecules which are important for cell signalling and development. In particular, retinoids have beneficial effects on photo-aged skin, psoriasis and reversing extrinsically aged skin. Food sources are: oily fish, cod liver oil, dairy foods and egg yolks.
Vitamin C - is a powerful antioxidant in the skin which assists to repair skin tissue and make the all important collagen. Food sources are: citrus fruits, capsicum, parsley, spinach and mango.
B Vitamins - for skin health are riboflavin, niacin and pyridoxine. Together these vitamins maintain skin membranes, prevent oxidative damage, assist with epidermal turnover and reduce inflammation. Food sources are: dairy foods, Vegemite, whole grains, almonds and mushrooms; lean meat, liver, peanuts and legumes; fish, yeast, soy and vegetables.
Vitamin D - promotes the absorption of calcium within the body and is best sourced via the skin. The best source is via sunlight however some food sources are: oily fish such as salmon and tuna, mushrooms and fortified foods such as dairy foods and cereals.
Vitamin E - is the most prominent antioxidant which provides protection against free radicals in the skin. Food sources are: vegetable oils such as sunflower and safflower oils, peanut butter, nuts such as almonds and hazelnuts, seeds, wheatgerm and leafy greens.