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The Weekend Neos Kosmos : 6 October 2018
DIGITAL.NEOSKOSMOS.COM THE WEEKEND NEOS KOSMOS | SATURDAY 6 OCTOBER 2018 15 NUTRITION Emma Sgourakis. PHOTOS: SUPPLIED One-on-one with Emma Sgourakis, the Nutrition Coach The Melbourne-based certified nutritionist pops he food bubble and explains why it’s important to ecome metabolically stronger rather than skinnier "As a practitioner I believe that the 'go home and start this diet plan because it works for most people' plan, fails. I saw that happen to many people, deprivation or changing someone's diet may drain a person of energy. "A short course is not enough to place you in a position of authority and decide what nutrients and how many calories stay in a person's diet," she warns. "Obviously, that will result in people losing weight but it has little or nothing to do with being healthy, having enough energy and resilience and feeling good." Practitioners can rely on a long list of hair, saliva and blood tests to gauge their clients' health but sometimes the body isn't satisfied and plateaus or responds with concerning issues like hair-loss, depression, insomnia, infertility and hormonal imbalances. "People should opt for pro-metabolic foods as opposed to the ones that are fairly indigestible for humans - there's good carbs and good protein. It's not just about meeting your macros but it's more about the good forms of the macronutrients. "A lot of the basics kind of goes along what our grandparents knew and we sort of have gone and confused the topic," she insists adding that there are elements of the Greek and Mediterranean cuisine that are wonderful, useful and beneficial; but it is the basic component of the Greek 'diet' that people fail to understand and follow. "Where people miss the point is often when they focus on this diet being the best or one of the best for longevity is that it is not the diet alone that does it. "The Greek way of life is different," she enthuses. For Emma, even if her clients are receiving the best quality of nutrients it doesn't cut it if they are living in a busy city like Melbourne, working a highly stressful job, not getting out in the sun much and missing out on sleep. Stress around the time of eating can have a huge damaging effect due to the amounts of cortisole when we eat in such a state. What Emma has found is that for Greeks such as the residents on Ikaria island who often make it to over 100 years of age, it is the way the food and day-today reality is lived that makes the difference. "People in a Greek village don't run around eating lunch in a hurry whilst in their cars, on the phone and in between meetings," she argues. "They sit down and enjoy food over an extended period and chew it down properly, spending time with their friends, neighbours and family. "Those people are connected, they trust each other. Time does not matter, they do not lock doors of homes or shops and they all have something to contribute to the local society. There is no stress on that island. Those things are probably even superior to the benefits of the chemistry of the food." Exposure to natural sunlight and getting good quality amounts of sleep are imperative for humans, and are often neglected in this day and age, especially the latter. "Stress and poor sleep quality are super important, huge factors that are being downplayed. If you don't take both into consideration, you will never lose that extra fat no matter how hard you might try to run it off on the treadmill. "We should take that lesson from the Greeks," she says. " If we can combine that with the deliciousness of the honey, the olive oil, feta and watermelon, not to mention the tastiest lamb in the world, we have a recipe for success!" Naringenin: The Nutrition Coach Marmalade Get clarity and direction while inhibiting inflammation with marmalade Don't just drink your orange juice, eat the peels too, very very well cooked. This recipe is delicious on slices of cheese, ricotta, cottage cheese, thick Greek yoghurt or home made vanilla ice-cream. "Orange juice contains naringenin which is ef- fective against melanoma, and guavas contain apigenin, also effective," says Ray Peat PhD. "A diet consisting of milk, orange juice, guavas, cheese, and some eggs, liver, and oysters, with aspirin would be protective against the spread of the tumor. "Substances that inhibit inflammation are likely to also inhibit excessive collagen synthesis, serotonin secretion, and the formation of oestrogen. These flavonoids also inhibit the formation of nitric oxide and prostaglandins, which are important for inflammation and carcinogenesis. When I get sour oranges I make marmalade from the peels, if they are organic. Shred, soak, cook slowly simmering in water for about an hour before adding sugar, and letting that simmer without boiling until it thickens a little. When it's cool it thickens more. The peels are rich in anti-inflammatory chemicals, more than the juice, and the marmalade is a good way to get sugar with cottage cheese or Parmesan." * After asking Dr Peat for further clarification on his marmalade-making-methods, this is the recipe Emma pieced together: INGREDIENTS: 3 kg of organic oranges (about 14 large oranges) 3 cups of white sugar METHOD: 1. Halve the oranges and juice them (save juice). 2. Scoop out the remaining pulp with a spoon (dump pulp). 3. Rinse them, then shred them finely in a food processor. 4. Put into a large bowl filled with water and Watermelon and cucumber salad Fresh, bright and full of flavour, this salad by Tina Jeffers is the perfect way to highlight fresh summer melon. Serves 4 INGREDIENTS: 2 tbsp fresh lime juice 2 tbsp fresh orange juice 1 tbsp rice vinegar ½ tsp chilli garlic sauce or Sriracha ½ tsp freshly grated ginger Salt and pepper to taste 4 cups watermelon, rind and seeds removed and cut into 1-inch chunks 1 cucumber, peeled and cut into ¼-inch slices ½ cup lightly packed mint leaves, coarsely chopped ½ cup lightly packed basil leaves, torn ¼ cup roasted peanuts, chopped METHOD: 1. In a large bowl, whisk the lime juice, or- ange juice, chilli sauce and ginger. 2. Season with salt and pepper. 3. Add the watermelon and cucumber to the dressing. 4. Fold in the mint and basil, season with salt and pepper to taste and sprinkle with the chopped peanuts. leave to soak overnight in the fridge. 5. Drain, then transfer to a heavy based pot, cover them in clean water and simmer uncovered for 1.5 to 2 hours, checking regularly and topping up with a little of the orange juice or water if water level starts to run too low. 6. Add three cups of white sugar, stir, and keep simmering gently (not boiling), for another four hours (or more, until peel is very tender), continuing to check regularly if more fluid is needed. Note: you do not want the sugar to caramelise and go brown, so make sure you regularly check it doesn't start to bubble too furiously or the fluid doesn't get too low. 7. When the peel is soft enough and the liquid has thickened slightly, turn off the stove and allow to cool down before refrigerating. Note: You can sterilise jars and preserve it (if you're good at that) but if you go through it within a week or two, you can keep it in a container in the fridge. You could definitely double the recipe.
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