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Anti-Inflammatory Toddy 

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Today I’m sharing with you my favourite drug-free weapon of choice for combatting inflammation. It’s a golden hued suit of armour in my arsenal of gut healing recipes taken from my new print book Heal Your Gut.

Drinking this toddy will provide you with a natural way of soothing the body in a way that tastes delicious; laced with creamy cashew milk and perfumed with healing spices.

Inflammation lies at the root of a number of chronic illnesses, and many of them start within the gut as an autoimmune reaction that develops into systemic inflammation.

When inflammation strikes, we are conditioned into reaching for a quick fix in the way of pharmaceutical or prescribed drugs such as aspirin and ibuprofen, temporary panacea’s that come with their own adverse side effects and with long term use have the potential to create a host of health problems independently.

But not all inflammation is harmful. Acute inflammation is a beneficial thing; it’s the body’s protective and localised response to infection or injury. When you fall off your bike, or when you feel your glands swelling as you fight off a cold, the inflammation you experience is designed to heal your body and to restore normal tissue function. However, if inflammation persists due to an autoimmune reaction, allergy or other health complication, it becomes chronic inflammation which can cause long-term problems.

A number of ancient Ayurvedic Indian spices may help to reduce chronic inflammation and pain. Curcumin, a compound found in the vibrant coloured and subtly flavoured spice, turmeric, significantly reduces inflammation in the body. In fact, the healing properties of curcumin are so effective that they are used in a variety of treatments for arthritis. (more…)

Slow Cooked Greek Lamb

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Slow-cooked, melt-in-your-mouth lamb is a classic winter meal, yet the Mediterranean spin on this family favourite makes it a firm weekend lunch fixture at any time of the year, rain, hail or shine.

Add some carrots, parsnips, turnips or sweet potatoes to the roasting pan to soak up the delicious juices of the herb-infused meat as it roasts, and you’ve created an easy side dish to serve alongside it. This lamb also teams perfectly with high-fibre, low-carb mashed cauliflower.

Bursting with protein and healthy anti-inflammatory fats, slow cooked Greek lamb is delicious and a welcome bonus to slow cooking fans the world over.

Lamb is perhaps one of the most common meats in Greece, consumed at least several times a week. An important holiday food, lamb is a crucial part of Greece’s culinary heritage. Considered a specialty, this meal is often accompanied by red wine or ouzo, a traditional Greek alcoholic drink served ice cold. (more…)

Heal Your Gut Book

Heal Your Gut Print Book

I'm excited to share my brand new print book with you, on my very favourite topic, the gut! 

Gut problems are at the forefront of many people's health concerns: bloating, constipation, indigestion and food intolerances.

Importantly, the causes and symptoms of these sorts of digestive problems can be helped without resorting to a truckload of pharmaceuticals.

Research is also linking an unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, thyroid problems and diabetes amongst many others.

In my new book Heal Your Gut, I like to think of the gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. By feeding our bodies all-natural, easily digestible foods, we can help our gut to function optimally, without the need to resort to dietary supplements.

Heal Your Gut is especially designed to help restore inner gut health, including a four phase treatment program, supported by 90 delicious, anti-inflammatory recipes to heal and nourish your gut.

Recipes include warming drinks, teas, juices and tisanes; broths and stock; soups; and dessert. It also covers fermented foods for when your gut is strong.

The book is suitable for non-vegetarians and vegetarians and also people following a FODMAP diet and will help to alleviate many of the symptoms of an unhappy gut.

You can preorder the Heal Your Gut print book here, for delivery at the end of August.

Say hello to delicious recipes and a happy and healthy digestive system! Are you ready?

Lee x

Lentil Potty Pies

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Photo by Kate Duncan Photography

Please don’t be put off by the lavatorial name, these Lentil Potty Pies are comfort food at its best, and a delicious, albeit, slightly sneaky way to wedge a few unsuspecting veggies into your child’s diet. You with me?

I’ve revamped this dish and come up with a healthy remake of a family favourite. Replacing meat with a hearty lentil filling that still provides a high-prowess protein richness, makes it a tailor-made vegetarian meal that will satisfy even the most grumbling of bellies.

I’ve broken down the content of the dish nutritionally so that you can be inspired to give it a whirl.   The traditional high-carbohydrate potato topping has been substituted for cauliflower mash, a much more nutritious option that so closely resembles the real thing and good ammunition for diffusing a picky-eater panic-fest. Talk about a fuss-free mindset reset!

My potty pies are also the perfect size for a nutritious leftover lunchbox snack for budding foodie kid-preneurs. Don’t be afraid to pep them up with your favourite seasoning or mixed herbs. You can pack them with whatever vegetables you like. I find that versatility is the key when dealing with little (or not so little) fuss-pot eaters.

You can also whip up a little extra of the cauliflower mash topping, and keep it stored in an airtight container in the fridge to use throughout the week as a side dish and in a range of family friendly recipes.

Leaving the kids aside for just a moment, baking individual pies is a nifty idea if you’re eating alone, simply serve with a leafy salad or some steamed veggies and freeze the remaining pies. Your thighs will love you for it. (more…)

UltraStream Hydrogen Rich Water Ionizer and Filter

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As you probably know by now, I believe money spent on kitchen appliances is money spent investing in your health. People are increasingly turning to organic food for its health benefits, but still constantly sipping on tap or bottled water, which is known to contain traces of heavy metals and pesticides. Recently one bottled water company recalled thousands of bottled found to contain e-Coli!

One of the keys to health and longevity is the management and disposal of acidic waste products from our bodies. Alkaline ionised water filters remove many of the harmful contaminants found in tap water like lead and enrich the water with health-promoting alkaline minerals such as calcium, magnesium, sodium, and potassium. Lead is extremely harmful to the human body and should be removed from drinking water (Cleaner Softwater's guide to lead removal goes into more detail about why lead is so dangerous for humans). The minerals that are added by the alkaline ionised water filters help to make your body more alkaline and restore good overall (especially digestive) health.

I was lucky enough to test and review the sleek silver UltraStream Hydrogen Rich Water Ionizer and Filter whilst doing my Heal Your Gut program. I wanted to ensure the tap water I was drinking didn’t contain harmful contaminants that could irritate an already sensitive stomach and prolong my gut-healing recovery. Sure, you can buy a cheap water filter but when you see what the new technology water systems like this one give you it is a better investment into your health. I believe that water is the one element that reaches every part of my body, yet most people are dehydrated.

The thing I love most about the UltraStream is how easy it is to install and use. It’s also much more affordable when compared to other water ionisers on the market. However, this doesn’t mean you’re compromising on quality.

The UltraStream is the first ever natural water ioniser lab tested to infuse massive amounts of beneficial hydrogen gas into your purified drinking water. In the lab tests it was shown to give almost four times the filtration efficiency and molecular hydrogen production than other filters and ionizers.

It provides free ‘on tap’ antioxidant, anti-inflammation and anti-allergy molecular hydrogen in every glass. There are more and more scientific studies of the health effects of molecular hydrogen in drinking water emerging every day – now over 400 since 2007. The water it releases will also be much more alkalinising for the body than tap water, with a pH (acidity level) ranging between 8.5-10.

It’s designed in Australia – the only natural non-electric water ionizer invented by Australian company, AlkaWay. You’re also upping your magnesium, something Australian soils are terribly low on. Magnesium plays a pivotal role in controlling over three hundred biochemical reactions in the body.

It’s not only what this filtration system puts in but also what it takes out (fluoride, chlorine and chloramines, heavy metals, pesticides and many other nasties) that makes it a worthwhile purchase.

The UltraStream is also one of the most compact and attractive filters I’ve seen so you won’t have to hide it away when guests come over. On the contrary, you’ll want to show this baby off! You even have the option to fit it under the kitchen sink with a kit made specially for the UltraStream.

If you'd like to purchase an UltraStream all Supercharged Food followers have a bonus. We’ve negotiated free shipping anywhere in Australia. Just go to www.alkaway.com.au and click on UltraStream and use super55 when prompted for a coupon.

A Guide to Probiotics

GUT HEALTH

There are many new promising studies emerging about how good health begins in the gut.

Imagine this….fast forward to the year 2020 and doctors of the future are ordering stool samples and writing out scripts for probiotics for common ailments, as opposed to farming out pharmaceuticals to fatten up medical bills and corporate bank balances.

It may seem like a pipe dream (excuse the pun) but with all the new evidence supporting the need for good gut health, it may not be such a wacky concept.

Gastro-intestinal health is paramount to overall heath and wellbeing and this means starting at the source and what resides there; the unique mix of bacteria in your gut or micro-biome.

Bacteria are single-cell microorganisms found everywhere on Earth – in water, soil, plants, and in every part of the human body. In your digestive system there are over five hundred species of bacteria, in fact the bacteria in your gut outnumber the bacteria in the rest of your body at a ratio of ten to one.

The digestive system contains a mixture of both good and bad bacteria. Scientists now recognise that bad bacteria is harmless just as long as there is enough good bacteria to counter their effects. 

What determines your digestive and overall health and wellbeing is that there exists a proper balance between your good and bad bacteria.

Some examples of good bacteria are Lactobacillus or Bifidobacteria, while strains of bad bacteria include Salmonella, what you often hear about in cases of food poisoning), E. coli, Shigella, or Clostridium difficile.

Bacteria that populate your gastrointestinal (GI) tract are known as gut flora.  Similar to your fingerprints, everyone’s gut flora is unique. 

As babies, we swallow the bacteria that are present in the birth canal which then colonises our intestines, setting up our gut flora for life.

Having healthy gut flora is important for supporting a number of functions, including producing digestive enzymes that help you to digest and absorb the nutrients from the foods you eat.

Your gut flora is also responsible for combining various compounds to create essential vitamins and minerals that your body requires to function effectively.

Finally, healthy gut bacteria crowd and produce substances that make it difficult for bad bacteria to survive or thrive in your intestinal tract.

Unfortunately, stomach complaints are becoming an increasingly common problem in modern life. Food intolerances, illness, certain medications such antibiotics, aging, chronic stress and poor diet are just some of the various factors that can cause an imbalance in your native gut micro flora.

This can leave you prone to bloating, constipation, and painful stomach spasms. Thankfully, many of these unpleasant symptoms can be relieved by restoring the balance in your gut bacteria through the use of probiotics.

According to the World Health Organisation (WHO) probiotics are “living microorganisms, which, when administered in adequate amounts, confer a health benefit on the host”. In other words, probiotics are the good guys, the “good bacteria” I was referring to earlier.

We can take probiotics naturally, by consuming probiotic-rich foods and beverages, as well as in supplement form. All sources of probiotics act in the same way to provide the body with beneficial living bacteria, particularly Lactobacillus and Bifidobactia.

So far, studies have shown there are over one hundred diseases that can be successfully treated with probiotics, everything from Diarrhea, to Atopic Dermatitis, to Irritable Bowel Syndrome, even the common cold.

The ability of the gut micro biota and oral probiotics to influence systemic inflammation, oxidative stress, glycemic control, tissue lipid content and even mood, is gaining more and more notice in mainstream medicine.

One of the major pluses of eating a supercharged wholefood diet is that you cause your beneficial gut bacteria to flourish, thereby improving your overall physical and mental wellbeing.  Taking my Love Your Gut powder (which gently cleans the gut of plaque) and Golden Gut blend the anti-inflammatory option will help to prepare the gut to absorb more nutrients from your food and separate the good and bad bacteria, removing the bad and keeping the good.

Prebiotics are also important in the gut flora equation. They are fiber that is indigestible (i.e., can’t be killed off) by bad bacteria and are essentially food for the probiotics. They help these beneficial bacteria is your digestive system to grow and flourish.

The three most common prebiotics are Inulin, Oligofructose, and Polydetrose.

Prebiotic-rich foods include vegetables such as artichokes, chicory, garlic, onion, leek, fennel, green peas, corn, cabbage, and legumes such as chickpeas, lentils, red kidney beans and soybeans.

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Some probiotic-rich foods you can easily incorporate into your diet include: 

  • Biodynamic organic yoghurt (dairy or plant-based) – read the labels to ensure it hasn’t had high fructose corn syrup or artificial sweeteners and flavours added to it. Also read the label to ensure it contains “live and active cultures” – this is what you’re after. Yoghurt is a great way to get some probiotics into your kids’ diet too. This Yoghurt Berry Crunch Pot makes an excellent dessert or after school snack.
  • Kefir – similar to yogurt in consistency, this fermented product is a unique combination of milk (or coconut water) and fermented kefir grains. It’s rich in Lactobacilli and Bifidus bacteria, as well as antioxidants. You can find Kefir at most health food stores and markets, but a much cheaper option is to make it yourself at home. Try this simple Kefir yoghurt recipe.
  • Sauerkraut is made from fermented vegetables such as cabbage, and extremely rich in healthy live cultures, vitamins, and may even reduce allergy symptoms. Look for sauerkraut that is kept in the fridge at your local deli or health food store, as those kept at room temperature often contain additives and preservatives that can cause further damage to a weak digestive system.
  • Miso – is a traditional Japanese food that is often used in macrobiotic cooking as a digestive regulator. It can be made from fermented rye, soybeans, brown rice or barley. Adding a tablespoon of miso to some hot water makes a delicious probiotic-rich soup. You can also spread it on some sprouted bread as a probiotic-loaded, additive-free vegemite replacement. Look for organic, GMO-free miso at most health food stores and Asian grocers.
  • Tempeh – For vegetarians, tempeh is a great substitute to meat or tofu, as it is less processed and, as it is made from fermented soybeans, is rich in probiotics. Don’t be alarmed by the black spots covering your tempeh. This is normal, and a natural result of the fermentation process.
  • Kombucha – is essentially an iced tea that contains sugar that has been fermented to result in a probiotic-rich formula. This drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and may even help you lose weight. However, kombucha tea may not be ideal for everyone, especially those that struggle with fructose mal-absorption or candida.
  • Tamari – as a wheat-free soy sauce, tamari is a great salt substitute that will not only provide your body with plenty of vitamins and minerals, it will also help you better digest the often carb-heavy foods it is consumed with.

While I believe the best, most natural forms of probiotics can be found in fermented foods, if your digestive system is particularly weak or has been compromised by chemical poisoning, medications, or acute illness, then taking a probiotic supplement may be necessary, at least for the short-term.

Probiotic supplements are available in a range of different formats such as capsules, tablets, powders and yogurts. They can also vastly differ in cost.

The good bacteria used in probiotic supplements are created using fermentation processes, similar to those used when creating probiotic-rich foods.

While each format of probiotic formula has its advantages and disadvantages for example, powder form is more rapidly absorbed in the body, milks are more kid-friendly, while capsules are more convenient, especially when travelling, there are a few key things to look for when choosing a supplement:

  • There should be at least 7-12 strains of beneficial probiotic bacteria, the more and more diverse the merrier.
  • Look for 10-20 billion cfu.
  • Always check the “best by” or “expiration date”. Skip on the probiotic if the label says “viable at time of manufacture” which means everything in it could be dead by the time it reaches your mouth.
  • Ensure it has an “acid protection system” to stop the probiotics from dying when they reach the acidic stomach juices.
  • Certification by an independent third party e.g., the Therapeutic Goods Administration (TGA) in Australia or the Food and Drug Administration (FDA) in America demonstrates it’s been tested for quality

So there you have it, my guide to probiotics.

The take home message is that probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs and many other bodily systems functioning properly.

In addition to regularly including probiotic rich foods in your diet, you can also take a probiotic supplement.

Eating a wholefood, supercharged diet is one of the best things you can do to ensure you maintain a proper balance of good and bad bacteria. If you’re interested in learning more about gut health, join my Heal Your Gut four-week online program here.

Figuring out food cravings

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Infographic alert!

When you think about your body and how it converses with you, do you pay attention? Or is it more of a one-way conversation?

News flash... facebook isn’t the only platform giving us continual status updates. #andthenthishappened.

When your body talks to you, do you switch off or do you have your say and then hit the like button?

It’s incredible how exceptional our bodies are at telling us what we need to remain happy and healthy. But sometimes we ignore the alarm signals and that’s when we can get ourselves into hot water. It may be easier to live in a virtual world and not listen to your inner voice or the dialogue or physical appearances that are popping up daily.

human-mind-195x300Some people call this the “mind-body connection”. It’s an intrinsic and powerful way to understand your needs and tap into ongoing internal conversations so that you can better understand your own body and listen to its requests and physical symptoms.

Usually, when we experience a certain mood, we’re simultaneously experiencing a physiological reaction that is either causing that mood, or it is a direct result of our mental state.

Our bodies and minds are constantly in sync. This is a powerful partnership because by educating ourselves and exercising two-way conversation and mental control, we can learn to regulate our bodily instincts.

We’ve all experienced those seemingly insatiable instincts or cravings – whether it’s a hunger for something salty like pretzels or corn chips, or perhaps sweetness in the form of chocolate or ice cream, or you might be hankering for a fat driven satisfier like popcorn or potato chips.

If you find yourself craving one type of food for a prolonged period, this can be a sign of an emotional eating issue or that you’re missing some vital nutrients in your diet. The reality is that if you’re eating plenty of healthy, nutrient-rich foods, and following a balanced diet then you’re much less likely to experience unhealthy food cravings, as all of your nutritional needs are being met. 

Below, I’ve listed some common food cravings and easy tips you can implement to overcome them. As you read through them, think about how you can bring into practice the idea of exercising mind-body control and what you can do to listen in to your body’s signals. (more…)

Aqua Farm Fish Tank

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This product is one of the cutest I’ve had the pleasure of reviewing. The Aqua Farm Fish Tank is such a cool concept; it is a closed-loop sustainable Aquaponics system that uses the waste of the fish to grow plants and clean its water. It's a fish tank that literally grows food!

The unit is a scaled-down table-top Aquaponics system. Aquaponics is an ancient sustainable method of farming developed by the Aztecs. It uses NINETY PERCENT less water than traditional farming methods and combines aquaculture (raising fish and other aquatic animals) with hydroponics (cultivating plants in water).

The bottom of the compact unit is a three-gallon fish tank. Fish produce waste that contains ammonia, a substance that can be toxic for them at high levels. In this system, their waste is then pumped through an inner tube in the tank into a grow tray up above that contains plants.

The plant roots act as a biofilters where beneficial bacteria break down the harmful ammonia in the fish’s waste into nitrites and then finally nitrates which are absorbed as food by the plants. The remaining clean water is then circulated back into the fish tank so all you have to do is feed the fish … there is absolutely zero cleaning required! How convenient is that?

There really is no more sustainable way to grow your own greens at home. You can grow anything from parsley, coriander, mint, rocket, mixed greens, to wheat grass.

This is such a nifty gift to introduce some greenery into the home of someone who lives in an apartment or unit block. This adorable unit is perfect for any space in the kitchen, classroom or office.

It’s also great for kids. Not only are you giving them THAT pet they’ve been hounding you for, you’re also encouraging them to eat healthy, fresh produce, all whilst teaching them about sustainable food production methods.

This is a great fuss-free addition to any household.

To learn more about the AquaFarm and Fluid Growers, visit their website here.

Spotlight on Spinach Plus Spinach Loaf Recipe

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With the rise in popularity of “superfood” greens such as kale and collard greens, it appears that my favourite spinach has taken a backseat.

But this tasty, affordable and incredibly versatile green deserves a place as a staple item on the household-shopping list, as it remains one of the most nutritionally dense foods around.

It’s no wonder spinach was Popeye’s food of choice, with just a one cup serving providing 35% of your daily iron needs, 84% of your manganese, 65% of your Folate and a whopping 300% of your daily vitamin A requirement!

As part of the amaranth family, there are three different types of spinach generally available – savoy, smooth-leaf, and baby spinach, with the latter being the most popular. Savoy has crisp, creased curly leaves, whilst smooth-leaf (or English) spinach has flat, unwrinkled, spade-shaped leaves that are great in soups and stews. All varieties of spinach have a milder flavour and delicate texture compared to most leafy greens (such as kale), making spinach a much more child-proof vegetable, and an easy addition to any juice or smoothie.

Try to choose organic spinach leaves if you can as this leafy green is exposed to pesticides more readily than, say, a root vegetable that is more protected in the ground as it grows.

If you aren’t able to afford organic, wash your spinach with a little white or apple cider vinegar to reduce any pesticide residue.

Calorie for calorie, leafy green vegetables such as spinach provide more nutrients than any other food. This is why health professionals across the world and most dietary disciplines (vegan, paleo, holistic, mainstream) are united in their belief that they should form the bulk of your diet.

Spinach has a high water content, helping to not only keep you hydrated, but also making you feel fuller and reducing your tendency to load up on denser, nutritionally poorer choices.

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Feeling Sluggish? Food Just Not Sitting Right?

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Feeling sluggish, experiencing weight gain, food just not sitting right? Burp!

You know that things have to change, but you’re just not quite sure where to start. There’s just so much information to navigate through and it’s all just too confusing … sound familiar?

That’s where the Heal Your Gut program comes in.

Registrations are Now OPEN for our brand new program starting on 7th September 2015.

Why not take an active step towards regaining control of your health and join this life-changing program today.  The program will help you to restore your inner health so that your digestive problems can be addressed without resorting to pharmaceuticals.

Research is emerging daily, demonstrating just how important having a healthy, thriving gut is to your overall health and wellbeing.

Our lower gastrointestinal tract is home to almost 100 trillion microorganisms, most of which are bacteria. They are mostly, "good" bacteria that help us digest food and release the energy and nutrients we need. But when the balance is out, studies show it can lead to problems in our immune systems and in our brains which can bring about digestive problems, weight gain, and a range of illnesses from autism and depression, to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and Type 1 diabetes.

If you think of your gut as a garden, it can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish.

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Sarah G says:

“I am in week three of the program and already my brain fog has lifted and my energy is returning. I feel like this is what I’ve been waiting for to finally heal my body and my mind. The information is presented beautifully and it is so easy to understand. Plus the recipes are delicious and I have lost 2 kilos already. It’s so good to be able to bounce out of bed in the morning and not be filled with anxiety that I can’t spend time with my kids because I am so tired and weak. Thank you!”

By following the treatment program supported by daily emails, videos and over one hundred delicious, anti-inflammatory nourishing recipes, you’ll be feeding your body with easy to make, all-natural, easily digestible foods, and helping it to function optimally.

Join me and my team of experts including integrative medical practitioners, nutritionists, naturopaths, kinesiologists, meditation and mindfulness experts and scientists, as you enjoy delicious recipes, learn a holistic approach to healing where you’ll be encouraged to look at all areas of your life and reconsider what being healthy actually means.

During the four weeks, I’ll teach you self-care, stress-relieving practices and ways to avoid an unhealthy gut. Plus you’ll be doing it together with a community of like-minded people.

Chellese says: “I have IBS and have suffered with anxieties and depression and low energy since I was 18. Getting my gut back to us natural flora has been great.  I have lost 18 kilos! I was 96kg when I started but did not do it to lose the weight but to feel healthy and sort out my health issues.  I am now 78kg and am still losing weight.  I have energy and my anxieties and depression are completely under control.  Anxieties are gone and depression is pretty much not a problem.” 

The program is realistic and simple for anyone to follow and is also suitable for vegetarians. Once you join, you’ll instantly become part of the Heal Your Gut community, and will be supported along the way by others who know exactly what you’re going through.

The Heal Your Gut Program would be of benefit to anyone, as you learn how to create and maintain a balanced, healthy lifestyle.

Click here to find more information about the program. 

Or watch my video here.

So what are you waiting for? The next program starts on 7th September 2015.

Join now as spaces are filling fast, and learn just how good your body can really feel!

Five Study Snacks to Increase Brain Power and Grey Matter

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“Education is the most powerful weapon that you can use to change the world”- Nelson Mandela

Hi ho hi ho, it’s off to school I go.

It’s never to late enrich your world with knowledge, even if it’s just to change your own views or learn something new. I’ve recently returned to school to study nutrition for a second time. I’m learning clinical nutrition at Nature Care College and undertaking their Advanced Diploma of Nutritional Medicine.

It’s a great course because it covers all aspects of nutritional medicine, and I’m solidifying and increasing my knowledge even further.

Up-skilling means I’m discovering the latest nutritional research breakthroughs, and better placed to follow my dream of opening up a Supercharged integrative space which brings all of my holistic principles together in one place. It’s never too late to dream. More on that soon J

The last few months have meant that I’ve been buried in books and facing a computer screen and in need of convenient snacks that will boost my brainpower and provide me with sustained energy. I’m studying remotely so there’s no counting students in the front row to see which paragraph I have to read out and I won’t have to be rocking the grandma vibe in the back row.

It’s easy for many students to get into the habit of grabbing a quick coffee or an energy based drink like they’re water, or munching on chips and chocolate because you don’t want food preparation to be a time waster when there’s study to be undertaken and homework to finish.

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How Gut Bacteria Affects the Brain and Body

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Don’t you just love a good infographic?

This one shows the mounting research that suggests the bacteria living in our gut can play a significant role in our overall health.

Have you ever wondered what it would be like to go beyond the infographic though?

That's exactly what happened to me when I donned my special research specs and did a "Sherlock Holmes" into some of the research currently out there in cyberspace.

I've looked into each area of the brain and body on the graphic to see how gut bacteria may exert an influence over almost every aspect of our health.

Did you know that it’s estimated that our bodies are composed of ten times more bacteria than human cells, with the gut being home to the largest number of bacteria in the body?

It seems that each day there’s a new study emerging showing just how crucial a role the bacteria living in our digestive tract has on influencing our overall health and wellbeing.

Several not only physical, but also psychological, conditions have been linked to an imbalance in our gut flora, with many of our diets comprising of processed, high-sugar and nutrient-poor foods, it’s not hard to see why.  

Anxiety & Depression

In 2014, the U.S. National Institute of Mental Health spent over $1 million on new research aimed at better understanding the gut bacteria-brain link. Recently, evidence has mounted from studies in mice that the gut micro biome can influence neural development, brain chemistry and a wide range of behaviors, including emotional behavior, pain perception and how the stress system responds.

Mice found to be lacking a certain bacteria in their gut were actually found to be more anxious and less animated, exhibiting depressive-like symptoms.

If you have been struggling with anxiety and depression, speaking with a licensed therapist (like those at BetterHelp) or a naturopathic doctor in Phoenix can also help you improve your mood levels.

Diet also plays an important part. Some foods make us feel calmer while other foods can act as stimulants. Tryptophan can have a positive effect on stress and depression because this amino acid helps your brain produce feel-good chemicals (such as the neurotransmitter Serotonin), making you feel calmer and improving mood levels.

Tryptophan-rich foods may also improve sleep, thereby promoting overall mental wellbeing. Some tryptophan-rich foods include: turkey, chicken, bananas, milk, oats, cheese, soy, nuts, peanut butter, and sesame seeds. Click here to get the recipe for my tryptophan-rich Garlic & Rosemary Chicken

Parkinson’s

Many neurologists now believe that Parkinson’s disease may start in the gut.

Specifically, untreated Helicobacter Pylori (a type of bacteria that, if left untreated, can live in the gut and cause a range of complications such as ulcers in the stomach lining) has been linked to later development of Parkinson’s disease, although conclusive evidence is lacking.

Helicobacter Pylori may also affect the absorption of Parkinson’s disease medications, and consequently affect the overall response to treatment.

There are also many gastrointestinal symptoms such as constipation that occur as prominent features of Parkinson’s disease. Including foods high in dietary fibre, such as fresh fruits, vegetables, and whole grains is important in the overall treatment of Parkinson’s disease.

As medications for Parkinson’s often cause nausea, it may also be wise to incorporate foods known to reduce symptoms of nausea, such as ginger, tonic water and high protein snacks before bedtime. Try my high protein, Baked Salmon with Garlic and Ginger recipe. It’s high in Omega-3 fatty acids, which is great for brain health too.

Obesity

New evidence exists suggesting that gut bacteria alter the way we store fat, and how we respond to hormones that make us feel full or hungry. It appears that the wrong mix of microbes may set the stage for obesity and diabetes from birth.

Researchers are now investigating ways in which they may create baby formulas and/or supplements that will promote virtuous microbes while suppressing the harmful types.

When promoting healthy gut bacteria, it’s important to eat a clean diet that includes minimal amounts of processed foods, plenty of fresh fruits and vegetables, and fermented foods such as kim chi, tamari, tempeh, yoghurt and sauerkraut.

Drinking plenty of water and remaining hydrated is also important; as this helps the body flush out any toxins. Green Juices are an excellent way to detox while hydrating the body, and ensuring you are still getting plenty of nutrients. (more…)

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