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Low oxalate greens you can use include

lettuce of all varieties, mustard greens, bok choy, watercress, cabbages, sunflower sprouts and alfalfa sprouts. During my veterinary years, I noticed

that grazing animals eat large quantities of greens, but they tend to eat a variety of different greens so they do not auto- intoxicate on oxalates or any of the other compounds found in the greens.

MINIMISING THE EFFECTS OF OXALATES If you’re still concerned, here’s how you can minimise the potential effects of oxalates: Eat plenty of dietary calcium from

plant-based sources. Some evidence exists to suggest you can mitigate the effects of oxalates by drinking fluids and consuming more dietary calcium. Rotate your greens. Switch your salads

and smoothies so you are consuming a variety of greens and other non-starchy vegetables. Minimise juicing if you have formed

calcium oxalate kidney stones in the past or are concerned about oxalate. Juicing may be more problematic because you are removing parts of the whole food (including fibre), thus increasing concentrations of other substances. A smoothie, however, contains every part of the whole food, which may minimise oxalate problems.

INTUITIVE GREENING If you’re a green smoothie lover and have been stung by the oxalate scare, I hope this helps you to make an informed decision about your health. While oxalates may cause a problem in a

small percentage of the population, it would be a shame to allow fear of a condition that occurs in an unlucky few to keep you from realising the tremendous benefits associated with consumption of raw, leafy greens. Brimming with vitamins, minerals, fibre, antioxidants and enzymes that have such a positive effect on your health, the benefits of green leafy vegetables far outweigh the risk of developing a condition that affects such a small portion of the population, especially if you vary your greens. In the end you are the highest authority

on your own body. Be aware of how you feel when you drink green smoothies, and how different greens and combinations work for you. Know what your inner experience is as this ‘experiential evidence’ is perhaps the most valuable, and individualised there is.

Casey Conroy is an Accredited Practising Dietitian, nutritionist, yoga and AcroYoga teacher, and naturopath-in-training who loves raw chocolate. She is the founder of Funky Forest Health & Wellbeing on

the Gold Coast, and advocates a practical, fun, and pleasurable approach to nutrition and wellbeing.



LUNCH IN SYDNEY – THE ROCKS Last week I went to Sydney to photograph a rugby match. While there I visited the Rocks area where they had market stalls at lunchtime, with such a fantastic array of goodies to eat. There were many people coming from work to have their lunch. I couldn’t decide what to have – so I went

for the shortest line and ended up with a pulled pork roll with Asian coleslaw. After eating it I knew that I had eaten too much bread. I normally eat sourdough bread only, if any at all, but when you are out and about it is easy to grab things to eat that aren’t the best for us, and pay for it afterwards. P.S. I loved all the vegies growing in the

planter boxes everywhere in Sydney. n By Living Art by Margie/ Photographer

NOVEMBER 2014 47

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