upgrading your pantry like a pro





That was fun.


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


So this week we’re going to do a quick trip into your kitchen, and suggest swapping out some basic foods, and swapping them for their nutrient packed dopplegangers.


1.    cocoa out, cacao in


Cocoa is the processed version of cacao, which is the mother bean of chocolate. (check out cacao’s health benefits in our earlier blog).

Raw cacao is way more nutrient dense, rich in magnesium, iron, polyphenols, and antioxidants – it actually has over 360% more antioxidants than cocoa... It’s also fermented, meaning it’s beneficial to gut health. Add to smoothies, chia puddings, baking, anyway you’d use cocoa, upgrade dat chocolate goodness to the real deal. 


2.    table salt out, sea salt in


Whether its Celtic or Himalayan or Dead Sea, either is a way better alternative to regular salt. It’s super rich in trace minerals, balancing out any deficiencies that exist in our lives due to the nutrient deficit of the soils in which our food is grown.


It’s awesome for detoxing, electrolyte balance and aids in the absorption and utilisation of nutrients because it provides the cofactors required.


There’s also heaps of concern about salt and sodium, and the link to cardiovascular disease. Sodium is super abundant and smashed into processed food, because the food companies know salts addictive and hits the pleasure centres in the brain. So if you’re consuming a diet that’s predominantly real food, aka that doesn’t have a label, you shouldn’t need to worry too much about your salt intake, unless you’ve got high blood pressure or other CVD issues, then we gon need to address that.


Also, table salt is fortified with iodine, and is actually processed with other chemicals. Iodine is crucial to thyroid function - which controls our metabolism and thus, energy extraction capability, and whether you have too much or too little iodine can really impact our thyroid and its function. People literally make themselves hypo- or hyper-thyroidism by messing around with iodine. Either way, it’s best to just get rid of that yucky basic table salt and get some real rocks in ya life.


PS chicken salt, and all those other flavoured salts/flavours in general, are super high in MSG and glutamates. Glutamates excite nerve endings, and when in high and regular consumption, cause irritability, ADHD, mood imbalances/ swings, aggressiveness, and digestive upset due to increased sensitivity and inflammation. So lets get rid of that shit too.



3. stock cubes out, bone broth in


Like I just said about chicken salt etc, stock cubes and powder are LOADED with so much shit its gross (I googled it and this is whats in it)... sugar, maltodextrin (also sugar), MSG, gluten, wheat, flavour enhancers like 635 (da fuck tho), milk derivatives… also wtf?, anti-caking agents, and sunflower oil which is pro-inflammatory and unstable when added to heat… makes sense to add it to a pot of boiling water hey. As you can see, YUCK! Swap out that stock for either a grass-fed / organic one, or even better BONE BROTH! Plus bone broth is incredible nutrient dense with B vitamins, minerals, collagen and is super healing for the gut. I love Nutra Organics’ bone broth.

Or, alternatively my super cute sister makes her own stock; she's in europe but when she gets back i'll ask her what she does and post it up. 


4. cassia cin cin vs ceylon cin cin aka “fake vs real”


This one’s surprising to most people. Ceylon is actual real cinnamon, whereas cassia is the more common cinnamon, which lacks effective nutritional benefits and is more for the taste and flavour. Ceylon real cinnamon, is effective in blood sugar control; which helps with sugar cravings, it also aids in insulin resistance, making the body more respond better and more effectively to insulin. It is anti-inflammatory, and fights the bacterial yeast like candida.



5. pro-inflam oils out, anti-inflam oils in


Certain healthy oils such as olive oil, that are liquid at room temperature have lower smoking points, which essentially means when exposed to high heat, they oxidise, and this damages our cells and causes inflammation. So olive oil is best used as a dressing, or non-diretly, such as oven baking on lower temperatures.


For high heat cooking methods, stable and saturated fats such as coconut oil, ghee, macadamia oil and avocado oil are more suitable, as they’re able to withstand higher heats without becoming oxidized - which damages cells and our DNA, which aint what we want.


We’ve all heard the amazing spectrum of health benefits of coconut oil, with its anti-inflam, anti-ox and gut loving benefits, so for cooking, this is your go to. Leave yo olive oil for dressing your dishes.  Also always store your oil away from light/heat, aka away from your stove/window, as light oxidises and causes fats to go rancid.


Vegetable oils – canola, sunflower, safflower, vegetable oil, all those liquid at room temperature oils, yeah stay away from those. They’re pro-inflammatory and inflammation = the root of all disease, ageing and pain.



6. processed sug out, more nutritional sug in


So if we’re wanting to bake and add some sweet tings, and we used to go to sugar whether it be white, brown, raw, icing, or anything else (please do not use splenda also, artificial sweeteners have been shown to be WORSE for you than actual white sugar).


Opt for dates; whether you melt them down with hot water and blitz them to make your own date paste, otherwise banana’s, or any type of fruit, pure maple leaf or honey, or even brown rice syrup, would be my other suggestions, coconut sugar also.


I personally only use dates or honey, if I need to, otherwise cinnamon or some goji berries, bluebs, strawbs or rasps hits it for me.


PS AGAVE AINT GOOD FOR YOU DON’T BE FOOLED. Its essentially all fructose, and fructose although low GI (meaning it doesn’t raise insulin because the sugar doesn’t float around our blood stream like glucose does). It is immediately metabolised by your liver, and our liver’s preconditioned to only be able to break down small amounts of fructose, generally found in fruit, because that’s how our cave man ancestors consumed it, and it wasn’t all year round because of global economies which is accompanied with vitamins, minerals, fibre, starch and other plant nutrients. Whereas agave syrup is like straight up fructose hittin ya liver and causing all kinds of shit.


Although these are naturally occurring sugars, and contain trace minerals and health benefits e.g dates are high in magnesium and potassium, honey is anti-bacterial and anti-microbial, they’re still sugar. So just be mindful and don’t think that because they’re natural that you can consume lots and it won’t have the same effect as white basic bitch sugar.



7. refined flours out, alterative flours in


Yo if you have white flour in your cupboard, bitch get that shit outttttttt. White flour is refined and processed and causes a spike in insulin and is stored as glycogen in our muscles and liver if not immediately burned or used for energy. It has zero nutritional qualities, oh and IT CONTAINS GLUTEN, which as previously mentioned is probably, along with refined sugar, the worst thing you can put in your body. If you’re baking, upgrade to buckwheat flour, coconut flour, almond flour, use LSA meal or almond meal, chia meal, for savory try quinoa flour, chickpea flour, theres so many flour alternatives out there now its crazy.

Get swappin.


8. artificial mylk out, real mylk in


Got mylk bitch?


This ones a personal fave topic of mine, because as soon as something is deemed “healthy” so many basic bitch brands jump on the bandwagon and create a version and market it as healthy.


All almond / plant based milks are not created equally. If you read the ingredient list of the pleather of milk alternatives you’ll be shocked and probs grossed out by how many ingredients are in there, some preservatives, additives, flavours oh and some sugar is always added, it might just have a fancy name like cane sugar, barley malt, brown rice syrup, palm sugar, evaporated cane juice, fruit juice concentrates, anything that got an ‘ose’ or ‘ol’, that be some sug sug.


Also these basic brands have around 2% almonds in their “almond milk”. And half of these brands, don’t even taste like almond milk! Its crazy. They’re also always heated, killing a lot of the enzymes, protein and nutrients that almonds actually contain.


If you’re unable to make your own (which is way easy, soak overnight, blitz with water, push through mylk bag, VOILA), certain brands do it best; Almond Milk Co and Nuts over Milk, are the best. Second to them, Nutty Bruce and Australian Organics Unsweetened Almond Milk. Anything raw and unsweetened is what you’re gonna want to look for and consume.



9. condi-don't and condi-do's


Another biggie is condiments – spreads, dressings, sauces, pastes, dips, pesto’s, all those things, the amount of shit packed into them is actually unreal, and also so easy to make yourself or find good wholesome products. Again, like all processed basic bitch shit, its pumped full of sugar, salt, artificial colours, flavours, stabilisers, and other ingredients to increase shelf life. Like an easy example is peanut butter, Kraft and all those brands add vegetable oil, salt and sugar, not only making it more addictive, causing energy crashes (coz of the sugar), but also disrupting hormonal balances, and contributing to inflammation. Source yourself some decent condiments that aren’t accompanied with an encyclopaedia of additives.