What makes a simple lump of dough rise to a delightful loaf of bread? The same thing that makes a pint of beer so bubbly and delicious and gives a glass of wine its character and aroma: yeast.

A tiny, live organism that has been "domesticated" through centuries of bread and beer-making, the humble yeast plays a key role in creating some of our favorite foods and drinks even today.

If you're curious about different types of yeast and how they're used to make bread, beer, wine, and more, keep reading because, in this blog post, we explore the fascinating world of this superhero of the culinary world.

What is Yeast?

Yeast is a live microorganism, more specifically, a unicellular fungus. And as you may have guessed from the title of this article, it's not just one type – there are actually countless varieties of yeast found in nature.

In fact, yeast can be found everywhere: on plant leaves, the skin of fruits, in the soil, and even in the air we breathe.

Different Types of Yeast

As mentioned, there are many types of yeast, but for the purpose of this article, we'll focus on the two most commonly used varieties: baking yeast and brewing yeast.

Baking Yeast

The primary yeast used in baking is known as "baker's yeast." This is a strain of Saccharomyces cerevisiae specifically selected for its ability to leaven bread and other baked goods. You can get it in a few different forms, including:

• Fresh Yeast: This is yeast in its most natural form. It's a moist, creamy substance that's often sold in small cubes. It’s highly perishable, so it needs to be used within a short time frame, making it less common in home baking.
• Active Dry Yeast: Active dry yeast is a granulated form that is widely available and easy to store. However, it needs to be rehydrated in warm water before being added to the dough.
• Instant Yeast: Quick rise or instant yeast is very similar to active dry yeast, but it's finer in texture and can be added directly to the dry ingredients in your recipe. It also doesn't require the rehydration step, so it's great for quick baking projects.

Brewing Yeast

Brewing yeast is specially cultivated to produce alcoholic beverages like beer, wine, and spirits. The strains of yeast used in brewing are different from those used in baking, as they are selected for their unique ability to produce alcohol and specific flavor profiles.

• Ale Yeast: Ale yeast is a top-fermenting yeast, so it's used in brewing brown, pale, mild and other ales. It ferments at warmer temperatures, resulting in a quicker fermentation process and a wide range of flavors.
• Lager Yeast: Lager yeast is used in making lagers, which are bottom-fermented. It also ferments at cooler temperatures. to a clean and crisp taste, typical of lagers.
• Wine Yeast: Wine yeast strains are tailored to ferment grapes and other fruits for winemaking. They help preserve the natural flavors and aromas of the fruit while converting the sugars into alcohol.
• Distillers Yeast: Distillers yeast is used to produce spirits like whiskey, vodka, and rum. It's selected for its ability to produce high alcohol content and specific flavor characteristics.
• Thiolized Yeast: While yeast's crucial role in brewing has always been to convert sugars into alcohol, in recent years, craft breweries have been experimenting with thiolized or engineered yeast. This type of yeast has undergone a process to enhance its thiol production, which is responsible for the characteristic flavors and aromas in certain beer styles, particularly in hoppy beers like IPAs.

Other Uses for Yeast

While bread and beer are two of the most well-known products that rely on yeast, these microorganisms are as versatile as can be, so they have multiple applications. For instance, yeast is also used in the production of:

• Yogurt
• Cheese
• Flavor Enhancers
• Pharmaceuticals
• And even biofuel!

Road tripping!!!

Buckle up, health enthusiasts!

I’m coming on the road to share my secrets for a healthier gut, with my "Supercharge Your Gut" tour.

The tour, in collaboration with the College of Naturopathic Medicine, will take me to London, Dublin and Bristol and it promises to be an exciting and informative experience that you won't want to miss.

I have a special code for you too: just use SUPER50 when you book! 

London - November 2, 2023

The journey kicks off in the vibrant city of London on November 2, 2023. Where I invite you to join me for an evening of gut-health revelation at College of Naturopathic Medicine (CNM) London. The event promises to be a fantastic opportunity to dive into the world of gut wellness and to understand the significance of a well-functioning digestive system.

In London, you'll have the chance to:

Learn from me: I’ll share my invaluable knowledge on gut health, offering insights into my maintenance plan that has helped countless individuals achieve improved digestive health.

Latest Facts and Figures: You will learn the most up-to-date information and research findings on gut health, ensuring you are well-informed about this critical aspect of your overall well-being.

I’ll also be sharing some mouth-watering recipes: I’ll take you on a tour of gut-friendly recipes that will not only benefit your digestive system but also be super easy to make for you and the whole family.

To reserve your spot for the London event, visit Eventbrite - Lee Holmes Supercharge Your Gut in London.

P.S use the code SUPER50 when you book! 

Dublin - November 11, 2023

On November 11, 2023, I’ll be visiting the heart of Dublin. The "Supercharge Your Gut" tour continues, and you will have the opportunity to learn more about the secrets of gut wellness.

In Dublin, you can look forward to:

A Deep Dive into Gut Health: Where I will discuss the intricacies of gut health and guide you on the path to maintaining a healthy digestive system.

Irish Insights: Learn how gut health impacts the Irish community and discover ways to enhance your well-being in this lovely city.

Practical Advice: Gain practical tips and tricks that you can implement right away to boost your gut health.

To secure your spot for the Dublin event, visit Eventbrite - Lee Holmes Supercharge Your Gut in Dublin.

P.S use the code SUPER50 when you book! 

Bristol - November 13, 2023

The tour concludes in the dynamic city of Bristol on November 13, 2023. Bristolians, this is your chance to join me for a remarkable evening dedicated to gut health.

In Bristol, you can look forward to:

Learning new things: Delve into the world of gut wellness and gain access to my maintenance plan for long lasting results, better sleep, energy and mood!

Engaging Discussions: Participate in discussions about the latest developments in gut health and how they apply to your life.

Nutrient-Packed Recipes: Explore delicious recipes that not only enhance your gut health but also please your taste buds.

To reserve your spot for the Bristol event, visit Eventbrite - Lee Holmes Supercharge Your Gut in Bristol.

Am so excited to bring the "Supercharge Your Gut" to life. It will be a memorable journey of discovery and transformation. With stops in London, Dublin and Bristol you’ll have the unique opportunity to learn about how to improve your health, gain access to the latest insights, and savour gut-friendly recipes. Don't miss this chance to take control of your digestive health and embark on a path to a happier, healthier you.

P.S use the code SUPER50 when you book! 

Reserve your spot today, and let's supercharge our guts together!

See you soon!

Lee x

Have you been feeling a little… off? Perhaps you’re feeling more bloated or gassy than usual? 

If so, no, it’s not your imagination, and no, you can’t blame the moon or mercury going retrograde. So, if you can’t blame the planets or the galaxy for this one, who can you blame?

It’s simple.

Your gut. 

Your gut’s main job is to absorb nutrients that support you to function and flourish. If it’s not working the way it should, it can impact your entire body. Any time you experience bloating, gas or even constipation, that's your gut letting you know that something’s wrong and it needs a little love. So, next time you have the runs or a sudden onset of pimples dotted across your forehead, you should thank your gut for letting you know that it needs some love (too far?). 

How do you show your gut love? The Special K’s. And no, I’m not talking about the cereal! 

Here are the special K’s for a loved gut. Plus I'm also sharing a special "K" recipe, my homemade Kefir if you'd like to scroll ahead.

1. Kefir 

Kefir is a fermented product containing milk or coconut water and fermented kefir grains that grow live gut-loving bacteria. It might remind you a little bit of Greek yoghurt; it's nutrient-dense, smooth and can taste a bit sour. Consuming kefir can reduce digestive discomfort, support immunity and enhance natural detoxification. You can find kefir at your local health food store, or you can try your hand at making it at home. Try drinking it straight, adding it to smoothies, whipping it up like cream cheese or using it as a dressing.

2. Kombucha

Do you know what’s had the biggest transformation in the last few years? Kombucha. What was once a ‘weird’, smelly drink hippies would make in their basement has become a phenomenon that can be found in supermarkets worldwide. Kombucha, also known as “booch” on the streets, is fermented tea. The traditional method of creating kombucha involves a natural fermentation of sweet tea with a live culture known as SCOBY (symbiotic culture of bacteria and yeast). This results in a sparkling drink with sweet and sour flavours that contains live cultures and antioxidants from tea polyphenols. Some kombuchas are better than others so be sure to read the label for hidden ingredients.

Another synbiotic to include in your gut-health routine is Love Your Gut Synbiotic Powder. Fermented using five different strains of probiotic bacteria, along with prebiotics, digestive enzymes and more, the Synbiotic Powder is formulated to improve gut health, immunity and well-being.

3. Kimchi

Kimchi is a spicy pickled vegetable dish from South Korea and has been around for more than 2000 years. Kimchi combines cabbage, scallions or radishes in a brine with garlic, ginger, chilli and fish sauce. Kimchi improves the bioavailability of the foods you eat – meaning the nutrients you consume are more easily digested and assimilated in the body – while showing the gut some love by giving it much-needed beneficial bacteria. Kimchi is also high in choline, which can help maintain balanced moods.

You can pick up a jar of kimchi at your grocery store in the refrigerated section. At this point, I eat kimchi with almost anything (sometimes I even have it with a spoon), but if you’re new to kimchi, start slow by adding a teaspoon of it to a nourishing bowl, like my Smoked Salmon Living Lentil Bowl.

Fermented Turmeric and Fennel Cauliflower

4. Kermented vegetables

Okay, this one’s a bit of a stretch, but you can’t blame me for trying ha!. Fermented vegetables have been around for decades for a good reason. Not only do they last longer (who wants soggy carrots sitting in their fridge? No one. Absolutely no one.), but they also have an amazing impact on the gut. Consuming active live cultures from fermented vegetables helps nourish the digestive system with healthy microbes, combats inflammation and provides the fibre that regular veggies do.

My favourite? Fermented Turmeric and Fennel Cauliflower; it’s full of flavour and helps take the almighty cauliflower to the next level. 

To up your gut game and help support a healthy metabolism, be sure to include Fulvic Humic Concentrate (FHC); it’s a natural way to promote gut health, as it keeps the integrity of the gut lining while replenishing your gut bacteria. FHC is a super-nutrient food that helps you absorb more of the good stuff, meaning you can put all the fermented foods you’re eating to good use!

To soak up the gut health benefits of fermented foods, or should I say, kermented foods, for yourself, stock up your pantry with kombucha, kimchi, kefir, cultured yoghurt and Love Your Gut Synbiotic Powder.

Before buying all of the special K's on this list, remember that not everyone's gut loves these foods; some sensitive tummies can initially suffer from gas and bloating. Whenever introducing any new food into your diet, it's best to start slow, see how your body reacts, and go from there.

Now, go on, show your gut some love today!

Well you've made it to the end of the blog and you must be hungry by now, so here is my Kefir Yoghurt Recipe!

Whenever you find yourself working out on a diet, you need to wrestle with a fairly complex idea. The idea that while food gives you energy and makes sure that you are able to handle your daily workouts, your diet is going to give you different foods and perhaps quantities than you have been eating previously.

So how do you work out safely and still get some serious benefits?

1.   Fuel Your Body Correctly

There are plenty of healthy foods that allow you to have some serious energy while still sticking to your healthy eating plan. Foods like fruits, vegetables, lean proteins, healthy fats, and healthy carbohydrates will ensure that you have some serious energy, even if you aren’t eating a lot of them. Additionally, make sure to drink plenty of water.

While there are many different types of diets and not all diets work for everyone, the best diets seem to have no restrictions on how much you can eat, but rather, they make sure that you are eating the right kinds of foods in adequate amounts.

You can also focus on fueling your body before a workout using various pre-workout supplements, and the duration of pre-workout impacts tend to kick in about 30 minutes before a workout. So if you take one before you head to the gym, by the time you get there, you will have the supplement working for you by the time you get working out!

2.   Listen To Your Body

Even if you are loving your food intake and can’t find any fault with it, you are still making changes to what your body eats and what it takes in on a daily basis. Things with your workout might need to change because you are going to be eating different amounts, different foods, and at different times than before you were on your diet.

So you might find that while you usually can eat a massive breakfast and then go smash out a workout , on your new eating plan (and a much smaller breakfast), you might find that your workout performance slips. But if you wait a few hours and allow your breakfast and lunch to kick in, then you can get to where you have a ton of energy and can do an afternoon workout.

Don’t be afraid to listen to your body and change things around, especially in the beginning stages of your diet as you are still learning how it works and the benefits it provides you.

3.   Use Exercises That Will Support Your Goals

On a healthy eating plan, you are typically trying to feel better, maybe drop some kilos, or maybe you have a different goal in mind. But if you are trying to drop a few pounds and lose some weight, then you can’t rely on both diet and exercise alone. Instead you need to combine the two in order to see some real results.

So make sure to focus on exercises that are going to help you lose weight, burn fat, and build muscle. If you are trying to build muscle and eating a lot of high energy foods, then focus on workouts that are going to put your body through its paces and help it grow. There are thousands of resources out there that allow you to tailor exercises to your needs, and as long as you are consistent, you will be good to go!

You might think that juggling a diet and also having a good workout plan is going to be hard, but if you make sure that both plans support one another, you will find that you will have the body you want in no time!

Thyroid related medical conditions affect around 7% of the total US population. Alongside the recommended medication and care plans, it is helpful to understand that a lot of the symptoms and
overarching causes can also be greatly influenced by eating the right food and exploring the most
supportive supplements. This guide explores the foods and supplements that support thyroid
function.

What Affects Thyroid Function?
To fully understand the impact of food and supplements on thyroid levels in the body, is it useful to
also learn about the kind of things that may impact them. For example, being overweight is a major
risk factor when it comes to hypothyroidism, and this is something that is highly controllable. So,
what are the main things that you should be thinking about if you are facing this kind of problem?

Iodine
Iodine is needed to create the thyroid hormone. So, in order to maintain positive thyroid health, it is essential that your body is also producing the correct levels of iodine. When this is not happening, there is a significant increase in risk factors for hypothyroidism to set in. Again, being overweight is a major risk factor here because this can impact how your body produces hormones in many significant ways. Bio Bean looks at iodine and weight loss through the lens of how the two interact and what can be done to promote sustainable and supportive levels within.

Selenium
Also a necessary part of a healthy thyroid, selenium is highly recommended for those with issues in
this area. You can add plenty of foods into your daily diet that are brimming with selenium, and you may be eating some already. Try Brazil nuts, sardines or tuna, eggs, and various legumes to give your body a selenium boost. This will help thyroid functions to retain a normal level of expected behaviour.

Vitamin D
Hypothyroidism impacts the vitamin D levels in the body too. You may notice the signs of a
deficiency by their tell-tale characteristics like dizzy spells, fatigue, weakness, hair loss, and
depression. Taking a supplement is the easiest route towards boosting your levels because it is not
found naturally in many food sources. The food that does contain some of this essential vitamin has nowhere near enough content to support healthy thyroids.

Zinc
It is impossible to have optimal thyroid health if your body is missing the all-important zinc factor.
These types of supplements are commonplace and can be found in most drugstores, supermarkets,
and online health brands as well. Low zinc strongly impacts the way your thyroid hormone is able to function, so it’s worth investigating because if you do have subpar levels, lots of other things might be negatively affected as well. If you prefer to get your vitamins through your diet, try red meats and seafood for this one.

The Rest
There are a few more essential vitamins that work well in the body to combat the effects of
hypothyroidism. It’s helpful to know about these as a deficiency of any one of them could cause your symptoms to worsen and the condition to deteriorate.
 Vitamin A
 Iron
 Magnesium
 Vitamin B12
 Protein
 Calcium

Which Food Is Best?
That’s the lowdown on vitamins, so what about food that is on the safe list too? Zinc-rich meals are a great way to go, but there are other things you can eat to support positive health as well.
 Gluten free rice
 Almonds
 Carrots and spinach
 Chickpeas and lentils

Should You Avoid Anything?
So, now you know what complements the agenda, a few food groups can actually make thyroid
issues worse. Here’s what to avoid.

 Gluten
 Soy
 Coffee
 Ultra-processed fast food

A healthy thyroid depends on a body that can produce iodine. If your vitamin count is out of kilter,
this will impact how you feel and what your body can do.

Arriving at Aro Ha wellness retreat in Glenorchy on the South Island of picturesque New Zealand and you may mistakenly think you’ve stepped into the pages of “Into the Wild”, the bestselling book about an adventurous seeker and hiker who’s escapades lead him into the remote Alaskan wilderness.

If the hustle and bustle of life has you craving a break and yearning for that blank spot on the map to truly immerse yourself into an unfiltered life experience, then Aro Ha may be just what the doctor ordered.

Imagine a wellness retreat that combines delicious organic food, soul-shifting mountain hikes with natural highs, relaxing daily massages and a environment where you can let go of decision making and fall into the art of complete surrender. Sound good?

From the moment you arrive, you're encouraged to renounce all pre-conceived ideas and expectations and hand over to the beauty and magnificence of the world around you. The comfortable drive to the popular wellness retreat is about a forty-five minute ride, which negotiates through spectacular hobbit and middle earth style rolling hills, surrounded by jaw-dropping backdrops featuring snow covered alps and glacial lakes. It envelopes you with all it’s chocolate box charm and magnetism.

I was lucky enough to visit Aro Ha last month and spent five days in this spirit-lifting place. Quite soon after arriving at the retreat, we are whisked off to sit in the gorgeous communal chill out lounge, the perfect location for mingling with other guests against the backdrop of panoramic views across Lake Wakatipu.

We plonked ourselves down on the oversized floppy couch and were introduced to the ethos and run down of the retreat whilst enjoying a raw food platter with freshly made crackers, delights from the organic onsite gardens and a warming herbal tea.

After a weigh in and checks and measuring session, we're guided through the stone pathways to our rooms and left to settle in and prepare for our first hike!  A little later, we meet in the designated hike area just outside the purpose built eco-designed accommodations where we gather up our allocated https://www.globosurfer.com/best-hiking-gaiters and poles if required. Luckily I had my hiking pants sorted thanks to this link here.

I’ve always had a love of nature and an adventurous spirit, but I am no mountaineer by any stretch of the imagination and as we ventured up the steep and craggy mountains on the first day, I wondered whether my jelly legs would see me through.

I was half expecting to stumble upon Alexander Supertramp’s Magic Bus so I could sneak in for a rest and to get my breath back. But there were plenty of opportunities to stop and rest and breathe in the cooling clean air if need be, and I felt absolutely no pressure to be a speedy Gonzales on my way up, with guides at the front, middle and back of the group to encourage and help you along.

When I finally reached my very first summit, the view from the top was impressive and it was then that I noticed a renewed sense of achievement and purpose, filling my senses.

Once back on ground level, we headed into the shared eating area to indulge in a picture perfect highly nutritious dinner.

This was a good time to chit-chat with fellow guests, and share experiences in a refined and natural setting, unencumbered by the usual belongings and trappings that sometimes accompany group gatherings.  We marvelled at the presentation of the fresh produce and delicious offerings.

After dinner it was time for a relatively early night and armed with a warming herbal tea I jumped into the crisp and luxurious white linen sheets ready for a sound sleep.

I knew as soon as my head hit the pillow I would be asleep snuggling into the warm woven blankets and wondering what tomorrow would bring.

As I nestled into the pillow, the mindfulness tip of the day on the bed was calling out to me, encouraging me to align my body and mind.  “This is going to be an interesting five days” I thought.

The paired-back décor of the cabin is restful and minimal with touches of nature weaved in from outside. I loved the natural flora and fauna that adorned the walls.

The whole retreat runs on hydro and solar power and is a welcome sustainable living approach, very much in-tune with its surroundings. The building materials are made from larch wood and local stone and blend in effortlessly with the outdoor terrain.

The yoga studio is minimal and inviting with a gorgeous opportunity to breathe in your surrounds.

The main community building houses the reception area and this is connected to a relaxing, lounge, dining room and open kitchen. The out buildings within the retreat comprise of a stunning spa area which is where the Zen-inducing treatments are carried out.

This flows through to an old school and infrared sauna, which then leads into an outdoor heated spa overlooking the sub-alpine mountains. I haven’t mentioned the icy plunge pool yet, but it's right there if you dare!

After a restful night I'm awakened by a retreat leader outside my doorway, as the chimes of a Tibetan bowl gently rouse me from sleep.  Stumbling up the stone pathway, I'm met by a magnificent wooden yoga hut, centered around a windowscape which captures the stunning beauty and tranquility of the misty lake.

Our yoga teacher Mike was there to greet us with a big warm knowing smile. He’s a beautiful soul and former adrenaline junkie, who brings the yin to many of the guest’s and retreat leader’s yangs as he gently takes us through a hatha-esque guided practice, to dust off the cobwebs and align the body and senses. This is where we are again encouraged to relinquish control and trust the process of the power of healing in nature.

By the time the class was over, breakfast was well and truly calling and this insta-worthy smoothie bowl had my name written all over it!  The nutritious bunch of ingredients blended and ready to set us up for the next hike of the day, three hours across country into the wilderness as far as the eye can see.

It was then that I knew it was truly time to wallow in the raw and wild surroundings and experience the pulse of life that only hiking can provide. Whilst at Aro Ha, each day a hike is undertaken, all with their own challenging elevations and distances and generally covering between 12 and 17 kms of dramatically changing Southern-Alp landscape.

Walking can do interesting things to your mind. What it evoked for me was the ability to be more open to new experiences and adventures and also to have the breathing space to be able to think more creatively and with a new perspective that the daily busyness of life sometimes overshadows.

By lunchtime, we are back at the retreat for more spectacular and empowering food, plated up with flowers from the garden and resembling the pot of gold that was at the end of the rainbow which had formed in the sky after a short rain shower, dazzling us as we ate and chatted, exchanging hiking stories from blisters to potential hamstring strains.

Afternoons at Aro Ha are packed with various classes such as cooking and horticulture, pilates and functional training and you can choose to do as much or little as you wish.

The horticulture class was fun and informative and we were invited into the world of permaculture and shown how to grow our own micro-herbs, followed by a tour of the magnificent indoor kitchen-greenhouse which captures just the right amount of light and warmth all year round for the herb, vegetable and fruit dwellers inside to flourish.

Restorative yoga kicks off at 6pm, connecting the group once again and lulling you into a soothing and nurturing space and time for reflection, much like the great lake view from the windows.

We run through a series of calming and soothing poses, the perfect antidote to an activity filled day. The class is closed with a mindfulness meditation as you melt your body even further into a deeper state of relaxation.

As you're gently encouraged to bring your thoughts back into reality, dinner is ready and it's a beautifully presented garden to plate nourishing meal.

Next it's time to head over to the sauna and spa area for chill out time, where you can gaze up at the stars and feel like you're in heaven.

Speaking of heaven, how gorgeous is this cacao breakfast pudding!

I spent five days at Aro Ha and came away with a renewed level of health and fitness and a brand new outlook on life.

My biggest realisation was:

It’s the things that challenge us the most, that become the very challenges that enable us to grow as a person and evolve.

Aro Ha gave me the impetus to reignite my love of adventure and hiking and plan loads more hikes in the future. I’ve since implemented a morning walk around Centennial Park in Sydney and am keeping my steps up along the way.

Thank you Aro Ha for a uniquely life-changing experience.

For more information about Aro Ha Wellness Retreat visit: http://aro-ha.com