posted Aug 24, 2014, 3:57 PM by Jo Woollacott   [ updated Aug 24, 2014, 3:57 PM ]

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Jo's Museli serving suggestions

posted Sep 7, 2013, 3:57 PM by jo woollacott

Jo's Museli is now available in 3 cup bags from Bin Inn Whangarei! Thanks, Bin Inn, for making it available.



Fruit n yogurt -½ cup chopped fresh fruit, ¼ cup Jo’s Museli, 2-3 tablespoons plain unsweetened yogurt.

Cold cereal – pour ½ cup fruit juice, fresh vegetable juice, unsweetened almond milk, soy milk or oat milk over ½ cup Jo’s Museli. Top with sliced banana or berries.

Hot cereal – pour ½ cup hot water over ½ cup  Jo’s Museli. Top with sliced banana, chopped fresh fruit or berries. You can also try it with hot unsweetened almond milk, soy milk or oat milk.

Vegie boost -½ cup chopped fresh fruit, ¼ cup Jo’s Museli, ¼  cup fresh vegetable juice, 1 tablespoon plain unsweetened yogurt.




Toasted granola

3 cups Jo’s Museli

1 mashed ripe banana

1 tbsp coconut oil

1 tbsp honey (optional)


Mix well and spread on an oven tray. Bake med heat 15 to 20 minutes or until crunchy.

Use as for breakfast suggestions.


Museli Bars

1 cup Jo’s Museli

1 mashed ripe banana

¼ cup sliced almonds

¼ cup diced dried apricot

¼ cup dried cranberries

¼ cup pumpkin seeds

2 tbsp raw cocoa powder (cacao) or carob

¼ cup coconut oil (melted)

1 tbsp honey (optional)


Mix banana and Museli. Spread on an oven tray. Bake med heat 15 to 20 minutes or until crunchy. Combine with remaining ingredients and press into a shallow dish. Refrigerate until hard, cut into squares.


Fruit Crumble


2 cups Fresh fruit in season (suggestions: apples, peaches, berries, rhubarb)

1 tbsp cornstarch

2 tbsp honey

1/2 cup Jo’s Museli

¼ cup flour

1 mashed ripe banana

¼ cup coconut oil (melted)


Slice the fruit and mix with honey and cornstarch. Layer into a deep baking dish. Mix remaining ingredients and crumble over frit mixture. Bake med heat 30 minutes or until fruit is soft.



Garbage in = Garbage out

posted Jun 15, 2013, 8:07 PM by jo woollacott   [ updated Jun 15, 2013, 8:19 PM ]

Much of our health revolves around what we eat. Diseases such as diabetes heart disease and cancer, high blood pressure and high colesterol can all be prevented or improved with diet. If body weight is a problem, look at what foods you are eating that might be contributing to this. Start at the supermarket, and consider both quality and quantity. A great way to start your day is with a small bowl of fresh fruit topped with a quarter cup of home made museli and a couple of tablespoons of plain unsweetened yogurt.

Museli Recipe


5 cups whole oats

4 cups quick oats

2 cups natural bran

½ cup ground linseed

¾ cup wheat germ

1 cup sunflower seeds

1 cup coconut flakes

½ cup sliced almonds

½ cup quinoa flakes

¼ cup black chia seeds

1 cup nuts (brazil, walnuts, almonds, cashews)

1 ½ cups raisons.


Mix well.


In General:

The main objective is BALANCE. It is important to have as much variety as possible and rotate through the types of foods rather than staying with any particular food all the time. Eating some foods together will help combine the amino acids to a more complete protein (eg grains+beans, grains+nuts, ) Green Vegetables should form the bulk of your food intake each day.


Foods to avoid completely:

Read the labels of everything you buy to make sure you do not get products that contain these:

Sugar –

Caffeine – a small amount (ie green tea) is beneficial


Animal Fat – if you eat meat, ensure you choose lean cuts. Meat should be eaten in moderation



White flour – the less a grain is refined, the better it is for you

White rice - Choose lower GI foods such as brown rice, basamati or quinoa

Heated oils (ie deep frying)


I particularly like the regime promoted by Dr Joel Furman, for an all round heathy diet.



 Contact me if you would like to discuss ways you can eat a more healthy diet.


posted Mar 29, 2013, 2:28 PM by jo woollacott   [ updated Mar 29, 2013, 2:29 PM ]

Tree Pose  (Vrksasana) is a basic yoga posture for improving balance. The stabilizer muscles in our back, core and ankle can become weakened as we get older, if our general fitness level is low or sometimes even if we are missing this area in our training. The obvious benefits of good balance are reducing the risk of injury from falling over, and promoting back health and a strong core. Good balance is essential for high impact sports. Balance exercises also stimulate the central nervous system, contributing to agility and mind/body awareness. Balance exercises should be part of everyone’s fitness program.

If you wish you can start by standing beside a wall or someplace where you can hang on to something beside you until your balance improves.
Stand up straight, draw the belly button in and tuck the tailbone under to engage the core. See if you can shift your weight onto one foot without leaning over. Then bring up the other foot and rest it on the leg someplace with the knee turned out to the side. Start by just placing it at the ankle with the toes touching the ground if it is too hard. Then gradually progress in time to moving the foot up the leg and the knee further out to the side. Always work to your own ability without trying to force your muscles and you will see gradual improvement. Breathe evenly and balance 30 seconds.
If you can master holding the leg up, then try turning the palms outwards and raising the arms out to the side and then above the head. Keep the elbows straight and the shoulder blades down. If you are not able to hold the hands together with straight elbows just keep the palms parallel to each other above your head. Breathe evenly and balance 30 seconds.
Come out of the posture as you went in, arms first then the leg, gracefully.

Diet for the lymph system

posted Feb 2, 2013, 6:06 PM by jo woollacott

The primary job of the lymph system is to clean out toxins and foreign substances, damaged cells (cancer), and infection. Foreign substances that cannot be used by the body include industrial and agricultural chemicals, preservatives, nicotine, alcohol and caffeine. Lymph also transports fats from the intestine. It stands to reason that if the lymphatic system is busy dealing with an abundance of these substances, it may be too overloaded to combat cancer or infection.

Another major issue is the relationship between cancer and sugar. All of our cells need glucose (blood sugar) for energy. Healthy cells follow a life cycle of growth, division and death. Cancer  cells, however, defy this cycle, mutating and building up in one place as a tumor or circulating around the body in the lymph. In his book ‘Anticancer’,  David Servan-Schreiber MD, PhD, writes in regards to sugar, “when we eat sugar, or white flour, or foods with a high ‘glycemic index’, the blood levels of glucose rise rapidly.  The body immediately releases a dose of insulin to enable the glucose to enter the cells.  The secretion of insulin is accompanied by the release of another molecule, called IGF (insulin-like growth factor), whose role it is to stimulate cell growth. He writes that “insulin and IGF not only stimulate the growth of cancer cells, but also their capacity to invade neighboring tissues.”  Furthermore, insulin and IGF have another effect: “They promote the factors of inflammation, which also stimulates cell growth, and acts in turn as fertilizer for tumors.” Again, the lymph system becomes involved in this process.

Here are my tips to help you find a healthy balance with your food choices to keep the lymph system functioning at full capacity:


As much as possible, eliminate toxins from your diet. Do not eat foods with preservatives or that have been processed with chemicals (such as white flour). Reduce alcohol, coffee and other substances that are not used by the body. Avoid processed (white) sugar, and use small quantities of naturally occurring sweeteners such as fruit, stevia (a herb) or honey. Reduce fats, particularly animal fat which is the most difficult for the body to process. Use small amounts of quality cold pressed oils (such as olive oil) and switch to cooking methods that do not heat the oil, as this turns it into a toxic substance. Foods can be steamed or cooked in a sauce and the oil added just prior to serving. Eat plenty of vegetable, particularly leafy greens, raw whenever possible. Choose whole grains, nuts and seeds, legumes and root crops (potatoes) over processed carbohydrates (pasta and white rice). Drink plenty of pure water.


More information can be found on the internet, particularly and which I have used as a source.

The Lymph System

posted Jan 31, 2013, 8:14 PM by Chris Bennett   [ updated Feb 2, 2013, 6:01 PM by jo woollacott ]

Anyone who has popped a blister will be familiar with ‘lymph’ – the clear fluid that forms part of our body’s circulatory system. The lymphatic system is vital to our immune system and ability to fight infection and disease. Just as the blood carries oxygen to all parts of the body, Lymph carries the infection fighting cells, called Lymphocytes, (you can see the result of their work when an infected cut becomes weepy and yellow). And just like blood, lymph moves around the body through the lymph vessels, a fine network of tiny capillaries that ‘recycle’ blood plasma through organs and tissues that can clean out any waste products. The lymph system also transports fats from the small intestine to the blood.


The Lymph Nodes are part of this system, and contain tissue that is capable of removing various toxins and damaged cells (such as cancer cells), preventing such pathogens from circulating to other parts of the body. This is the reason a doctor checks for swollen glands, (enlarged lymph nodes), to indicate areas of infection.


The Lymphatic system includes the spleen, thymus, bone marrow, and other lymphoid tissue which are involved in the production of Lymphocytes.Cleaned lymph re-enters the blood stream via a special duct situated in the neck. If the lymphatic system has been uncessessful in removing pathogens, then any surplus will continue to be transported into the blood with potential to infect other  parts of the body.


It is my belief that keeping the Lymph system clean is the most important tool we have to fight infection, and diseases like Cancer. If the lymphoid tissue and lymph nodes do not have to clean out toxins such as preservatives and chemicals, and they are not overloaded with fats from our diet, then there is more capacity to deal with any mutated cells and bacteria that pass through. Next week I will look at improving the circulation of the Lymphatic System.


More information can be found on the internet, particularly and  which I have used as a source.

Circulation in the Lymph System

posted Jan 31, 2013, 8:12 PM by Chris Bennett   [ updated Feb 2, 2013, 6:03 PM by jo woollacott ]

 It is widely accepted that exercise has many benefits to our health. Being ‘fit’ makes us feel better, helps us maintain an ideal weight, enables us to perform our daily tasks with ease, and reduces fatigue and the effects of stress. Improved cardio-vascular fitness can reduce the risk of heart disease. Weight bearing exercise stimulates the bones to produce new tissue, reducing the risk of osteoporosis. Exercise is also a vital to the lymph system.


To recap from my last article, Lymph flows through the body in a network of capillaries, similar to blood vessels.  Blood is transported in a closed circuit, pumped around the body by the heart. On the other hand, Lymph is not a closed system. It is squeezed in and out of tissues where needed, entering the lymph vessels that transport it to the lymph glands where toxins are removed, and returning ‘cleaned’ lymph to the blood. Since there is no pump, the Lymphatic system relies on muscular contractions to help move the lymph through the capillaries. Exercise, by stimulating muscular contractions, helps to ensure the lymph flows freely. It seems sensible to me that after several hours of laying in bed, exercise first thing in the morning would be beneficial to stimulating the lymph system. Manual Lymphatic Drainage (MLD), performed by light rhythmic strokes in a specific sequence, can also help to stimulate movement of the lymph.


In cases where the lymph is not flowing freely, it may accumulate in an area of the body and the tissues can become swollen. A common example of this is swollen ankles that can result from flying. Some people suffer from puffy ankles on a regular basis, and find relief by elevating the feet.


The condition, known as Lymphedema, may be mild, lasting just a short time, or in severe cases may require medical treatment. Lymphedema has several causes, generally resulting in the loss or damage of lymph vessels. Certain cancer treatment, including radiation and surgery, particularly when lymph nodes are removed, can produce Lymphedema. It can be caused by any trauma to the Lymph system from other sources such as burns, tattooing, liposuction, injuries, heart disease and obesity.


Light to moderate exercise is important for a person with lymphedema. However, the person should monitor the area for any signs of discomfort. Exercises that are good to stimulate lymph flow include walking, swimming, light aerobics, bike riding, and yoga.


More information can be found on the internet, particularly which I have used as a source.

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