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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…)

My Top Ten Sit-Down Family Meals

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Nowadays, after school sport, play dates, working overtime, activities, and a range of other scheduling conflicts mean family meal times are being squeezed out as we spend huge lumps of time in the car and less time at the family dinner table. 

It’s not unusual for a child to be given a high sugar breakfast snack in the car during the mad rush morning commute. On the way home from a long day at work, it’s just so convenient to jump in a line at your nearest drive thru and secure a fast food meal instead of cooking.

Even when all family members are at home, research shows that more than a third of Australian families eat their meals on the sofa while watching TV rather than sitting together at the dinner table.

The problem with sitting down and eating in front of the TV is that it can lead to mindlessness eating. We’re blissfully unaware of not only what we are consuming, but also how much. We are autopilot eating.

Instead of cherishing our meals, we are distracted by technology, be it TV, mobile phones, games, and because of that, we are not fully appreciating and enjoying the food we are consuming.

Now I’m not saying we have to inspect everything we eat and have a “Sherlock Holmes” approach to food, but simple enjoyment and time spent with others whilst eating is joyful and nourishing. When you’re not distracted by technology you can take time to truly taste your meal and experience each bite from start to finish.

As juggling work and domestic commitments becomes increasingly hectic, time-strapped parents are reporting they simply don’t have the energy to prepare a home-cooked meal. However, when looking at the research, the benefits of having regular family dinner times are just too big to ignore.

Studies show that children who eat dinner with their families are more likely to eat fruits and vegetables, even when given the option in their parent’s absence, and less likely to pig out on soda and fast foods. Impressionable children are also more likely to choose wholesome foods when family dinners allow for discussions about nutrition and the provision of healthy foods. (more…)

Tamari Nibble Mix

Tamari Nibble Mix

Looking for a supercharged pick me up? If you're tired of reaching into your handbag and finding the same old ho hum snack you'll love this one.

It's a quick fix recipe to help you mix things up a little. It’s full of good fats and B vitamins so your body and mind will love it too.

This recipe can be whipped up quickly and stored in an airtight container for weeks, allowing you to prepare a big batch and work your way through it at your own pace.

It's a wonderfully healthy snack option to have on hand to tide you over when you the low energy lull hits.

I hope that you'll include it into your day and use it as recharging pick-me-up.

Tamari Nibble Mix

Serves 4

Ingredients

  • 160 g (51/2 oz/1 cup) almonds
  • 155 g (51/2 oz/1 cup) raw cashew nuts
  • 75 g (21/2 oz/1/2 cup) pepitas (pumpkin seeds)
  • 75 g (21/2 oz/1/2 cup) sunflower seeds
  • 3 tablespoons wheat-free tamari
  • 90 g (31/4 oz) additive-free brown rice crackers, broken into bite-sized pieces

Method

  • Preheat the oven to 160°c (315°F/gas 2–3) and line a baking tray with baking paper.
  • Place the nuts and seeds in a bowl and mix to combine.
  • Pour over the tamari, and mix so the seeds are well coated.
  • Transfer to the baking tray and cook in the oven for
 25 minutes.
  • Remove from the oven and cool.
  • Add the rice crackers before serving.
  • Store in an airtight container for up to 2 weeks until ready to bag.

Spotlight on Seaweed Plus Seaweed and Sesame Salad Recipe

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It adds a salty kick to any dish and is loaded with essential vitamins and nutrients. Considered one of the healthiest foods on the planet, Seaweed, a fibre rich, sea vegetable is a member of the algae family and comes in a trio of autumnal colours, red, brown and green.

I’m not surprised why Japanese people incorporate it into nearly every dish and this includes breakfast! Seaweed really is a “super- dooper food” in every sense of the word.

This month, I’m shining the spotlight on this slightly exotic and incredibly underrated food. By delving deeply into its history, uses and nutritional benefits and sharing a delicious, healthy and simple Seaweed and Sesame recipe I’m encouraging you to embrace it’s versatility as more than just something you see floating in miso soup, used as a body wrap or applied lavishly as a revitalising face mask.

Hopefully after reading more about this undervalued ingredient, you’ll be inspired to experiment with it in your own kitchen, and reap the multitude of health benefits that come with consuming one of the most mineral-rich foods on the planet.

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Background:

It’s only recently that Western cultures have begun to embrace the unique taste and nutritional value of sea vegetables, although often referred to as seaweed, or sea lettuces, they’ve been a staple of the Japanese diet for centuries.

In fact, archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were considered a delicacy, primarily reserved for royalty and honoured guests.

This miraculous power food isn’t only enjoyed by Asian cultures, however. Most regions and countries located by waters, such as Scotland, Ireland, Norway, Iceland, New Zealand and the Pacific Islands have been consuming sea vegetables since ancient times. (more…)

Native Box

 

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Native Box was founded by two young health and nature conscious Australians who craved easy access to affordable eco-friendly, natural and organic products.

The way Native Box works is that you sign up for a monthly box of eco goodies, varying between natural personal care, food, lifestyle, household and cleaning items. These arrive in either a sample or a full size.

The Native Box team get together to curate a box of healthier and safer alternatives to conventional household and kitchen products that are all 100% Australian owned. Once they’ve searched high and low for a variety of products the native box is born, packaged and delivered directly to your door.

Boxes start at $19.95 a month and you can sign up for one, three, six or twelve months. You can also give a Native Box as a great gift for someone’s birthday, to say thank you or to spread the Native Box love!

There is also a beauty box that can be delivered to your door with some fantastic natural skin care products and cosmetics. Every month you’re provided with a random assortment of new and emerging products in the market that will not leave a mark on the environment or cause an array of unknown consequences on your body and skin.

If you like a product they send to you, you can then visit their online store to buy some of your favourite natural products. If you’re interested visit their website and also enter the latest Supercharged competition to win one of three amazing Nature Box prize packs.

Green Breakfast Bowl

Screen Shot 2015-05-13 at 9.21.32 amIf you’re feeling creative in the kitchen, I hope you’ll enjoy my hearty breakfast bowl, a breakfast of champions, suitable for anytime of the year.

It’s a recipe from my book Eat Clean Green and Vegetarian and includes a smorgasbord of “so hot right now” nutritious ingredients that go together beautifully, pesto, eggs, kale, quinoa, lemon and avocado.

Did you know that Australians consume over four billion eggs each year? If you add them all up, this comes in at a grand total of approximately 200 eggs per person!

Eggs are an agreeable and good-natured ingredient because they let you decide who’s the master chef in your own kitchen. However you choose to cook your eggs, whether you fry them, boil them, scramble or bake them, you’re sure to be benefitting from their extensive shopping list of advantages.

Previously poached in controversy, eggs really are the perfect ingredient for health and budget conscious foodies. They’re an ideal real food that is delivered in its original packaging.

Not only are they delicious, good for you and versatile, they’re also simple to prepare and can be twisted in any way to add bulk to a meal, bind ingredients together, add flavour or simply be enjoyed self-contained, with a dash of sea salt and a grind of black pepper. 

My secret ingredient for scrambling eggs is to add the zest of half a lemon and a pinch of nutmeg, it really boosts the flavour profile and adds zing. You might like to try my Kale and Lemon Rind Omelette here

Starting your day with an egg or two will provide your body with a good source of protein and the full spectrum of B vitamins, omega 3’s, acetylcholine, zinc, copper, biotin and Vitamins A, D, E and K filling you up with needed nutrients and helping you to sustain your energy levels.

Eggs can be eaten at anytime of the day, and are a convenient snack because they are so speedy and easy to prepare.

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Mother’s Day Recipe Ideas

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Give your mum the day off this Mother’s Day! Why not indulge her in a delicious homemade food all day eating affair?

Here's a sample menu with recipes below to get you started.

Mother's Day Menu

Make ahead breakfast in bed ideas

Strawberry Granita

Wow your mum with a hand made granita. As the granita starts to melt, it becomes slushy and the texture, coupled with the flavour of the berries, is out of this world. She will love it.  Find the recipe here.

Chai Chia Breakfast Pudding

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Put mum in a happy morning mood with a breakfast porridge full of vitamins, essential fatty acids and an exotic blend of chai spices, this pudding will fill her with joy.  Find the recipe here.

Lunch or Dinner Idea

Seven Minute One Pan Salmon with Greens

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A quick lunch preparation means you can get on with spending time together and less time dawdling in the kitchen. This dish will give mum a much needed energy boost and the good fats in the salmon and olive oil will help her body absorb beneficial iron from the spinach.  Find the recipe here.

Make Ahead Dessert Ideas

Cauliflower and Raspberry Cheesecake

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Seven Minute One Pan Salmon with Greens

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Some nights you just want to settle into a comfy chair, put your feet up and relax and honestly the less time spent deliberating and dilly-dallying in the kitchen with the fridge door open the better.

Enter my scrumptious one pan salmon with greens recipe.  That means less time washing up and you'll be out of the kitchen before you can say 'I'll be there in a minute".

This recipe has big flavours coming from all angles, the luscious mint combined with the sweetness of the cherry toms, the flavoursome and fragrant sage and asparagus and lemony salmon make it a nifty little number to satisfy all of your taste buds.

It's a no fuss dinner for any night of the week.

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Two delicious smoothie recipes

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Today I'm introducing a couple of my favourite smoothie recipes to brighten up your breakfast.  I created them especially for the Kenwood kCook multi-cooker launch breakfast that I hosted recently. 

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It was a beautiful morning that was held in Balmoral in Sydney at The Public Dining Room.

The sun was shining and the water was sparkling as guests watched swimmers taking their early morning plunge in the autumn sunshine.  Kids were frolicking in the water and building sandcastles. There was a feeling of excitement in the air.

A crowd gathered with lots of my foodie friends and media who came along.

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I got myself included in a super hunk 'manwich'. Not that I am complaining, I can think of worse ways to spend a morning.

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Then next up I did a demonstration on two of the new machines, the X pro blender and the kCook which I demonstrated a breakfast bar recipe in.  It was delicious and I'll share this recipe next week on the blog. I used a gluten free muesli, coconut milk, berries and rice malt syrup to make the bars.

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Happy Heal Your Gut Lovers

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image by Valero Doval

I'm really excited to be sharing some of the wonderful feedback that I've been receiving  from participants who have completed my four week Heal Your Gut online program.

If you'd like to join our next round, which starts on Monday 8th August 2016, click here. It's an uncomplicated program which is easy to incorporate into your life and you'll go away with lasting results, plus you'll meet some new friends too and become part of the ever-growing HYG community.

It feels really good to be impacting people's lives in such as positive way, here are just a few of the testimonials I have received from HYG Lovers.

BERNI

I started my Get Shiny Action Plan – my image of health was not just the shiny hair & skin but to be shiny on the inside. Two years after being diagnosed with auto-immune liver disease, treated with steroids and immunosuppressant (chemo) drugs I was so unwell I was barely participating in life. I made a lot of changes but was still more grey than shiny until I met Lee. A few months after starting Lee’s eating plan & a few lifestyle changes I achieved those shiny goals. I didn’t think I would ever feel this good again, haven’t had any illness & I look totally different. The second time I met Lee, I left her with a hug & said ‘you changed my world’ because that is exactly what she has done. Such a beautiful person doing wonderful things!

JODIE

For more than 10 years I have suffered from chronic and debilitation constipation and compacted bowels- there have been times when I could not get out of bed for the pain and day when the very act of going to the toilet would reduce me to tears and leave me exhausted. Despite what I thought was a ‘healthy’ diet, without the use of laxatives and fibre supplements I simply could not go.

Three weeks ago I started the HYG program with the slightest hope I might find some small relief, a few ideas to lessen the impact. In just three short weeks I have reached a point when I have NOT needed to use ANY supplements or pain killers and am experiencing more movements that still make me want to cry, only this time it is with relief and happiness. There are no words that can express the of the my gratitude to Lee Holmes- seriously and sincerely so very grateful! Xx  

JULES D

Your heal Your Gut Program is great my whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing!

ROBYN B

My jeans are swimming on me!!!

STACEY E

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Six Ingredients to Lower Inflammation

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image via pinterest

Most of us are familiar with inflammation on the surface of our bodies which involves local redness, heat, swelling and pain, but there is another kind of inflammation that lingers within our bodies. Inflammation exists within us all and is an extremely powerful, necessary function for our survival. It’s the cornerstone of the body’s healing response; ensuring that appropriate nourishment and adequate immune activity is delivered to an area that is injured or under attack.

However, there’s a darker side to the wonderful healing capabilities of inflammation and because of its gripping, powerful responsiveness, inflammation can be incredibly destructive to your health, particularly when it extends beyond the boundaries of a localised area, or continues for long periods of time.

The body has very complex mechanisms to ensure that inflammation stays where it’s supposed to stay, and ends where it’s supposed to end, but it’s becoming increasingly common that people have persistent inflammation lingering in their bodies. Unlike a normal, healthy inflammatory response, this type of inflammation serves no purpose.

Since the 19th century, the idea that inflammation is the underlying cause of ageing, and age related illnesses has been studied in depth. Researchers have discovered that complex chemical reactions occur throughout the body in response to inflammation which leads to an overactive immune system.

Over a lifetime, an overactive immune system will contribute to an overproduction of AGE’s, advanced glycation end products, initiating oxidative reactions within cells that will gradually damage organs throughout the body. This type of chronic, low level inflammation is very common and researchers believe it is a contributor in age related diseases including cardiovascular and neurodegenerative illnesses.

Scientists have confirmed that inflammation increases with age, and research conducted in the late 1990s showed that C-reactive protein (CRP), an inflammatory protein, is a very accurate predictor of future heart problems, superseding high blood pressure and high cholesterol.

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Gut Healing Salmon Chowder

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 photo by a happy HYG'er

The votes are in, the #HYGers have had their say and Salmon Chowder has come out on top for the most popular gut healing recipe from my four week Heal Your Gut program!

It’s also a great way to up the anti-(inflammatories) on your Omega 3 quota too.

If time is of the essence you can make it ahead and enjoy the next day, giving a chance for the flavours to meld together even further.  It’s a hearty, comforting and satisfying bowl of deliciousness featuring beautiful pieces of salmon floating across a sea of creamy broth. It’s an ideal meal for the whole family too so you don’t have to just cook for one.

Why is gut health so important?

The gut is the gateway to your body and not only significantly influences your physical health, but it has a major impact on your mental health.  The stomach or gut is one of the key connections to your brain and emotional health and the health of your immune system.

The world within your gut is multifaceted and involves an interdependent relationship between living organisms called micro flora.  Micro flora is the complex, diverse microorganism species that live in your digestive tract. These organisms are also referred to as gut flora and are most easily understood as fitting into the categories of either "good bacteria" or "bad bacteria."

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