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Posts Tagged ‘gut health’

Five Flat Belly Foods + Baked Papaya with Lime and Coconut

Written by Lee on . Posted in All, Blog

Do you have a belly? Well this post is especially for you.

Today I'm tackling the common issue of bloating. There's absolutely no gloating when it comes to bloating; in fact it's actually quite common and a real pain for many people.  Usually a temporary thing, it can make life extremely uncomfortable and can contribute to plummeting confidence.

If you’re looking for an easy solution, something that’ll help beat that bloat and bring a smile to your face once more, there are a few foods that can help you fit comfortably into your jeans all day long.

Here are my top five flat belly foods and tummy-flattening snacks.

Cucumbers – are wonderful to help your tummy de-bloat and contain an antioxidant called quercetin which helps reduce swelling.  If you’ve tried intermittent fasting before and have looked at calories, you’ll know that cucumbers are absolutely golden. They’re also low on the glycaemic index table but are rich in water and fibre to keep us feeling full.  These lovely vegetables are your most easily digestible garden dweller too. Try my Cucumber Sailing Boats they are a fun finger food or weekend project.

Goodbye Gas and Bloating

Written by Lee on . Posted in Natural Products, Reviews

All the gassy ladies,

All the gassy ladies,

All the gassy ladies,

Now put your hands up!

Have you ever felt, after eating a big dinner, like you’re carrying a food baby that’s due any minute?

Has a muffin break at your desk had you fall straight into a food-induced coma?

Do mysterious tummy aches and pains bother you after a particular meal?

If you’ve ticked yes and you’re tired of constantly feeling gassy, bloated and like your tummy is on the constant gurgle, I have some news for you.

One of the common signs of poor gut health and digestion is bloating, noticeably after meals. If you experience bloating on a regular basis and feel like it is out of hand, it could be a sign that something else is going on. Being bloated is not the same as carrying an extra tyre around your middle or being overweight.

Being bloated is most often a result of gas and wind trapped in your digestive system, which makes your stomach protrude, your waistband become tighter and your digestion sluggish. This can arise due to inadequate protein digestion, where some foods remain in the gut and start to ferment, or an inability to fully break down sugars and other carbohydrates if you’re lacking in digestive enzymes, or imbalances in gut bacteria.

There are many different reasons why your tummy is playing up — it could be related to a food allergy or intolerance, irregular bowel movements, overconsumption of inflammatory foods or artificial sweeteners, too much alcohol, certain medications, hormonal imbalances, indigestion, leaky gut, microbiome imbalances, or gastrointestinal disorders such as irritable bowel syndrome (IBS), coeliac disease, Crohn’s disease or ulcerative colitis.

IBS is common; research shows it affects around one-third of us, and despite almost 75 per cent of sufferers saying it severely impacts their work, relationships and sex lives, 60 per cent of those have never sought professional help due to embarrassment.

If you’re keen to get to the bottom of things (pun intended!), taking a clinically-proven probiotic can help improve your gut health, reduce your gas, bloating and tummy rumbling (the troubling threesome).

Bioxyne today has announced the results from its clinical trial into the effects of taking progastrim a daily probiotic supplement containing the bacteria strain Lactobacillus fermentum VRI-003, with participants who consumed the probiotic reporting a consistent reduction in gas and bloating compared to those on placebo. Interestingly, women appeared to benefit more from taking the probiotic than men.

Eating for Digestibility + Apple and Fennel Soup

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Wheat Free, Winter, Yeast Free

Do you spend half your time at the grocery store looking at the nutritional properties of the food you might buy?

While this is something I do encourage, we often forget that even if we eat a certain amount of food, it doesn’t necessarily mean that we digest all of it. This is particularly true if you’re suffering from digestive issues. While you can be powering down the protein, zapping in the zinc and including all the iron, it doesn’t mean anything if you’re not absorbing it. After all, you are what you digest! 

While chowing down on raw salads sounds like a good idea in theory, those with a compromised gut can find raw foods hard to digest.  For great health, focusing on the digestibility of our food is a good place to start.

In traditional Chinese medicine, raw foods are actually considered too yin or ‘cold’ in nature which places a damper on digestive fire. Consuming foods that are hard-to-digest over long periods can burden and irritate the gut lining; causing more harm than good. They can wear down our epithelial cells and microvilli which are in place to help us consume foods without damaging the gut. If we keep damaging them, we have no hope of healing our precious little guts! 

By eating foods that are easier to digest, you can help create an environment that enables your cells to do the complex job of digestion. This also means you’ll be increasing your absorption and digestion of these foods.

Once I let go of the idea of salads being the be-all-and-end-all to healthy eating, my gut healing truly began. I really began to notice the difference that cooked and what I like to call, pre-digestible, foods were making to my health and energy levels.

If you’re looking for foods to ease your digestibility, I’ve written my go-to’s and no-go’s.

Six Top Probiotic-Rich Foods + Fermenting Your Own Veggies

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Summer, Wheat Free

Are you looking to become a pro of the biotic?

Well first up, I'm going to let you in on a little secret, one between us pro's. Not everyone necessarily needs to take a probiotic supplement. Sometimes, just a spoon full of Sauerkraut keeps the good gut microbes satisfied.

If you’re reading this and you’ve never really understood probiotics, I’ll start from the beginning.

Our gut microbiome is made up of a community of bacteria that’s responsible for far more than our digestive health. The health of our gut can impact our immune system, sleep, hormones, energy levels, weight, skin and more.

A healthy microbiome involves a great number of probiotics, known as our friendly bacteria, and a smaller number of pathogenic bacteria. To keep our guts flourishing, probiotics are necessary to help the growth of the good bacteria within your gut.

To replenish your strains of good bacteria, try consuming a small amount of probiotic-rich foods at least a few times each week. Personally, I take a probiotic supplement daily and consume a range of prebiotic and probiotic foods to widen the diversity. 

However, some sensitive tummies can suffer from gas and bloating when consuming probiotic-rich foods initially. It’s best to start slowly with a teaspoon and build up from there.

Below are my top six probiotic-rich foods and their benefits. By including a range of the following ingredients into your daily meal rotation, you'll be helping contribute to a thriving digestive system that will benefit the wellbeing of your entire body!

Sauerkraut is finely cut cabbage that’s been fermented, making it more nutritious than its raw variety. It can help improve digestive health and even contains high levels of iron which is great for boosting energy. Although, be mindful of the salt!

Sauerkraut can be high in sodium, so be wary when choosing store-bought varieties. Look for sauerkraut that's 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 more harm than good. I love to top off my salads, such as my Bohemian Baked Vegetable Bowl, with a spoon of sauerkraut. I've included my cultured vegetable recipe below for you to try your hand at too! 

When you were a kid, did you ever enjoy drinkable yoghurt?. Nowadays, a handy drinkable yoghurt to try is kefir, a thick, nutrient-dense and deliciously creamy fermented milk product that can help support immunity, enhance detoxification and of course, reduce digestive issues.

It’s made using kefir grains that help grow live bacteria and yeast cultures. You can find it in a dairy form or, if you avoid milk, there are some vegan varieties available. How to have it? You can drink it straight, add it to smoothies, whip it up like cream cheese or use it as a dressing.

You may have heard of ‘superfood’ green powders that include vegetables from the sea and algae. While that may sound a little bit off-putting, do not be turned off by the sea! Chlorella and spirulina are not just for the lovable grass-chewing hippies. They can act as wonderful probiotics that provide a nutrient-boost with every spoonful. These green powders are made of nutrient-dense organisms found in salt water. Spirulina is comprised of more than 70 per cent protein, as well as vitamin E, chlorophyll and fatty acids. While, chlorella is a green microalgae that’s rich in chlorophyll, protein and carotenoids. Chlorophyll is a probiotic that’s seriously powerful for the gut. You can mix green powders into a glass of water or, add them to your smoothie, like my Berry and Avocado Smoothie Bowl and you won’t even know that they’re there!

Kimchi is traditionally a Korean fermented vegetable that’s made with a mix of veggies including cabbage with seasonings such as chilli, garlic, turmeric and ginger. This antioxidant-rich mix contains bacteria to aid digestive and immune health. Kimchi is rich in digestive enzymes, making it the perfect fix for a sluggish digestive system. You can use it to add a kick to your seasonings or on its own but use it sparingly as you may run the risk of burning your mouth!

Move aside regular pickles, we’re talking about the real dill! Pickles that have been lacto-fermented (i.e. fermented in salty water, not vinegar), are bouncing with probiotics and full of live bacteria. They’re best served organic and locally made, if possible. Feel free to include them in your sandwiches, toss them through your salads, or serve them next to my Turmeric Scrambled Eggs.

I couldn’t write about probiotics without including yoghurt. Both Greek yoghurt and most coconut yoghurts contain a probiotic known as Lactobacillus Acidophilus which helps show pure love to your gut. Biodynamic organic yoghurt (dairy or plant-based) is where it's at! Be sure to read the labels and watch out for any high fructose corn syrup or artificial sweeteners and flavours added to it. Also, look for “live and active cultures” – this is what you’re after. The probiotics within yoghurt help quickly build up healthy microbes in the gut lining which helps increase the absorption of food and reduce bad bacteria. You can try your hand at making your own Coconut Frozen Yo-Gut here. 

While you wouldn’t usually think of Apple Cider Vinegar as a probiotic, it actually has probiotic enzymes that help balance gut bacteria, helping improve nutrient assimilation and balancing pH levels. It’s also seriously good for our overall wellbeing – in fact, it’s one of the first things I pop out of my cupboard when I feel a cold or flu coming on.  ACV is one of the star ingredients in my Apple Cider Gummy Bears. Yes, I said gummy bears. However, if you’re not into all things tasty, delicious and chewable (but seriously, who isn’t?), you can also drizzle some over your salads like I’ve done here.

If you want to try out fermenting for yourself, I've included my Fermented Vegetable recipe for you below! Once you get to learn the process, fermenting can be lots of fun. Start by choosing vegetables you’re familiar with, so it doesn’t feel intimidating. Fermented vegetables can be served as a side dish — just start with a small amount, such as a teaspoonful, and work your way up.

Also just a final tip if you’re not absorbing your food well or have a sluggish digestion cleaning it first with Love Your Gut Powder can help! You can find the powder over here www.superchargeyourgut.com

Fermented Vegetables

MAKES 2 X 1 LITRE MASON JARS

Ingredients:

  • 4 carrots, peeled and diced
  • 4 celery stalks, chopped
  • 500 g (1 lb 2 oz/4 cups) cauliflower florets
  • 1 red or yellow capsicum (pepper), chopped or sliced
  • 3 tablespoons grated fresh ginger
  • 2 garlic cloves, chopped
  • 90 g (31⁄4 oz/2/3 cup) Celtic sea salt
  • filtered water, to cover

Combine the vegetables, ginger and garlic in a sturdy bowl. Pound them with a pestle or rolling pin until slightly smashed and softened.

Add the salt and toss well. Press the mixture into two sterilised 1 litre (35 fl oz) mason jars, leaving about 2.5 cm (1 inch) of breathing space at the top of each jar, to allow for expansion.

Pour in enough water to just cover the vegetables, adding more salt if needed to submerge them — the mixture needs to be very salty.

Cover the jars with plastic wrap, then screw the lids on tightly. Leave to ferment in a warm place for 3–5 days.

Do a taste test until you’re pleased with the flavour, removing any mould that may form on the surface. The vegetables should taste tangy.

Store in the fridge and use within 1 week.

NOTE : To sterilise jars and lids, you can run them through a dishwasher, or wash them in clean soapy water, rinse well and dry them in a low oven. 

Vita-Sol Products

Written by Lee on . Posted in Ingredients, Natural Products, Reviews

There’s only a fine line between youthful and ageing skin…

If you’re looking for an Australian-made product that’s full of superfoods to support healthy ageing, liver and gut health, or to strengthen your hair, skin and nails, you’ve come to the right place.

Vita-Sol, created by leading Australian nutritional experts, is here and it’s extraordinary. Using only the highest quality ingredients from around the globe, these blends are here to help you look and feel amazing from the inside out. Each powder contains a high source of vitamins, minerals and herbs to support healthy living and wellbeing. All the products are vegan, dairy-free and gluten-free, so perfect for any dietary requirements. Every product has been tested for toxic heavy metal safety and contains no synthetic ingredients.

Vita-Sol have three different types of Wholefood products.

Infinity Wholefood is full of organic superfoods to support cells for healthy ageing. It protects the skin from damage and is definitely my favourite one because we all know there’s only a fine line between youthful skin and ageing skin.

Purity Wholefood is perfect for supporting liver and gut, including organic alkaline greens and sprout blends to strengthen liver function. The blend is so well-balanced that it nutritionally supports and assists in the getting rid of skin conditions such as acne, eczema and hormonal pigmentation.

Flexibility Wholefood is a multi-action formula and deliciously warming mineral spice blend to support the health of your joints as well as skin, hair and nails. It’s nutritionally-dense and packed with antioxidants to provide the ultimate support for your insides and get your outsides glowing too.

To find out more about these beautiful products, click this link here.

Raw Mini Lime Tarts

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Heal Your Gut Powder, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

Do you know what ingredient needs more recognition?

Lime.

While we all praise lemon like the holy grail – drinking it in the morning, squeezing it onto salads and making lemonade with it, it’s poor little sidekick, lime, always gets left behind. He’s literally the middle child of the citrus family.

Lime is so much more than just zest to add to a drink; it can boost your overall complexion, immunity and help cleanse the body.

So, what do you do when life gives you lemons?  Push them to the side and ask for limes instead.

Limes are an extremely good source of Vitamin C, as well as dietary fibre, calcium, iron, potassium, copper, magnesium and phosphorus. They can be consumed orally or used topically to protect the skin from infections. Similar to lemon, limes can even aid the digestion process and relieve constipation.

What’s the best way to celebrate mother nature’s beautiful limey gift?

Lime Tarts.

There’s something about lime tarts that make me really happy. They’re equally creamy and tarty, tangy and sweet, satisfying and crisp with a crumbly texture.

Supercharged Snickers Bars

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

Let’s talk raw chocolate bars.

What once was dubbed a crazy, revolutionary healthy phenomenon has become the new café norm. These days you can buy raw, vegan caramel slices, bliss balls, mint slices and chocolate bars at your local caff! Whilst these products are usually refined-sugar free, too often they contain a whole load of dried fruit, loads of nuts and are heavy on the sweeteners.

Let's talk dried fruit. While fruit is great, being a source of vitamins, minerals, fibre and even water, when it's dried, it becomes smaller in size than it's fresher counterparts making it very easy to overdo it. This can lead to gastrointestinal problems, weight gain and quick sugar highs followed by bigger sugar drops. Consuming raw chocolate treats may mean you end up eating a lot more dried fruit with added preservatives and nuts than you usually would in one sitting, resulting in an overconsumption of calories and maybe even leaving your tummy in trouble.

So, I've come up with a delicious raw treat recipe that's so delicious and so tasty that it’s hard to believe that it’s actually good for you!

You know when you get a craving so strong that you literally don’t feel satisfied until you fill it?  

That’s me and snickers bars.

If you’ve been following the blog for a while, you’ll know I have a little bit (okay, understatement – more like a lot) of a sweet tooth. I loooove anything chocolatey and nut butter-y. And because the blog is all about anti-deprivation, I love creating treat recipes that are healthy and enjoyable, without causing your tummy grief in the process.

My dried fruit-free, refined sugar-free, gluten-free, dairy-free, keto-friendly and vegan-friendly Snickers Bars are almost too good to be true. Wow that was a mouthful.

Speaking of a mouthful, these treats are absolutely delicious and will send your tastebuds back to the days of enjoying a taste-bud tingling snickers bar.

We’ve got melt-in-your-mouth nougat, chewy peanut-butter caramel all wrapped up in chocolate. I know, I know. Amazing. 

So where to start with this healthy treat?

Let's start from the base and work upwards. The nougat base is filled with one of the most delicious, creamy nuts ever – macadamia nuts. Although macadamia nuts are high in healthy fats (and in price), they’re packed full of nutrients and a little goes a long way! Macadamias have shown to improve blood sugar levels, improve bone health because they’re packed full of calcium and magnesium and help support gut health, plus they're blended fine to alleviate any tummy troubles.

I’ve combined these nuts with a blend of delicious ingredients including coconut cream, coconut oil, rice malt syrup, vanilla powder, almond meal, peanuts, a pinch of salt and some Love Your Gut Powder. Did we just make gut-friendly nougat? Oh yes, I believe we did!

Once our nougat’s in order, it’s time to make the caramel....because caramel is delicious and makes everything better. EVERYTHING. I’ve created a peanut-butter, cashew caramel for our centre. I want to speak more about it, but I can’t in case I start dribbling all over my keyboard… oops too late. You’ll just have to trust me on this one… it doesn’t taste as good as it sounds; it actually tastes even better. Speaking of peanuts – did you know they’re actually a legume, not a nut? They’re rich in Vitamin E, an antioxidant that helps protect our cells against oxidative damage. 

Healthy Gut Experts Summit 2.0

Written by Lee on . Posted in News

Guess what?

I’ve been invited to participate in an incredible virtual summit about all things gut health!

It’s a huge online event that’s coming up soon covering all things digestive healing – the natural way. I know, I know, you’re just as excited as I am!

I’ll be sharing some of my most important strategies for healing the gut through fasting, including my top tips and action steps.

The name of the Summit is The Healthy Gut Experts Summit 2.0. 

This Summit features over 35 top medical doctors, naturopaths, nutritionists, chiropractors, acupuncturists, researchers and health professionals who’ve been chosen because of their depth of knowledge, insights and success. We’re going to show you what you need to know about healing your digestion, living better, and feeling your absolute best in your body, every day.

You’ll learn proven, cutting-edge strategies to gain control of your health.

And since I’m one of the featured experts, I got you a free ticket. 

So why don’t you join me?

There are lots of gifted experts participating in the Health Gut Experts Summit and these FREE tickets are available for a limited time only. So, if you’re looking to learn more and attend, get all the details and reserve your spot here! 

Hope to see you there,

Lee xo

Ten Work-Day Survival Tips + My Beef Pho Broth

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Wheat Free, Yeast Free

Let’s talk about stress, baby. Let's talk about you and me...

While I know stress isn’t one of the sexiest topics out there, in our modern-day world, it’s become a major issue because we've all become super busy! While we praise busy-ness and love to talk about how busy we are (seriously, it's like a competition these days!), the stress that comes with it isn't always a good thing. When I'm feeling overwhelmed, I always try to remember to listen to my own gut instinct; by that I mean to take things slower when I'm feeling like everything is becoming a little too much and I try to reduce stress as much as possible by slowing down. 

Stress plays a huge role in gut health, altering the composition of the gastrointestinal microbiota and likewise, an unhealthy diversity of bacteria can impact emotional behaviour and exacerbate our stress response. While we all try to find balance by going to work, spending time with family, seeing friends, exercising, cooking healthy meals, and the list goes on, this kind of busy lifestyle can lead us down stress street! 

If an adult hasn’t inherited healthy lifestyle and eating habits from their family or community when young, it becomes increasingly harder to develop and implement them in later stages of life. We all know it’s a lot easier and more convenient to choose processed, take-away food over home-made food but really, in the long run it's not always the best choice for long term health. The thing with processed and instant foods are that they can be difficult to digest, really slow down our digestive systems and take a huge toll on the health of our gut micro biome.

If you’re looking to make ‘adulting’ at work a little more easeful, I'm sharing a few tips and tricks from my book Supercharge Your Gut to get you on the right track, because you know what - adulting is stressful enough. 

I recommend waking up early with the sun, drinking a large glass of warm filtered water with the juice of half a lemon or apple cider vinegar to kick-start that digestive system and liver into full gear. I love getting up and moving first thing in the morning. Not only does getting out into nature help start the day off on the right foot, it also resets the circadian rhythms which stimulates the pituitary gland, releasing feel-good hormones. Now you have no excuse to not be a morning person!

Once you’re home from your morning exercise, try dry body brushing with a long handled brush. Then shower and switch between bursts of hot and cold water to get the lymphatic system pumping. While you’re in the shower, try oil-pulling. Place 1 tablespoon of extra-virgin coconut oil or sesame oil in your mouth upon rising, before you’ve eaten or drunk anything. Swish the oil around your mouth for 10 minutes, then spit it out. Never swallow the oil, which will be full of bacteria.

Brush your teeth and tongue thoroughly afterwards, to remove any excess oil, or invest in a tongue scraper. Including this simple ritual in your day will offer benefits such as whiter teeth, clearer skin, healthier gums, fresher breath, clearer sinuses, an improved lymphatic system, better sleep and increased energy, and for pre-menopausal women better regulated menstrual cycles. 

When you’re ready and dressed, make yourself some Love Your Gut Powder in a glass with water. If you're low on time in the morning, I recommend preparing breakfast the night before. Recently, I've been loving my Golden Gut Nice Cream, Mocha and Banana Smoothie Bowl, Golden Gut Granola Clusters or Smashed Avo on Golden Gut Loaf for breakfast. They're all seriously delicious and can be prepared before-hand for ultimate convenience. 

Throughout the day, be sure to hydrate! Sip on ginger, lemongrass, fennel and fresh mint teas, and flask it. You can also stash pre-made tea mixes in your desk drawer at work to enjoy throughout the day.

And now, for lunch! If you can, use your lunch time as a break in your day. Try to enjoy lunch away from your desk, instead of doing that half-eating, half-typing or writing thing – not good! Go for a walk during your break, do some yoga poses or stretches and remember to breath!

If you've got a meeting after lunch, try warrior pose for strength and firm foundations.  It takes just a few minutes and you'll be surprised how different you feel afterwards. Find an empty meeting room or do it in the bathroom! Avoiding being sedentary can reduce stress and increase focus and productivity.

If you’re keen for an absolutely delicious lunch; one that’ll take your whole office to the streets of North Vietnam with its fragrant smell, you have to try out my Beef Pho Broth. Pho originated in the early 20th century and was sold at dawn and dusk by roaming street vendors, shouldering mobile kitchens. Don’t be put off by the list of ingredients, as this wonderfully fragrant broth is very simple to prepare. My advice is to make the broth beforehand on a weekend and freeze it.  That way you'll have it on hand when you need it. It also works beautifully in a slow cooker. Pho is as comforting as it is delicious – it’s like a mid-day hug for your insides.

If you’re prone to snacking, you may want to pack some snacks so you’re well prepared and not munching down on the packet of stale crisps that has been sitting at the bottom of your desk drawer for three weeks too long. Try vegetable sticks with hummus, tuna dip and/or an avocado. If you're feeling extra zesty, why not pop half a lemon in your bag for a citrus squeeze? 

Once you've finished work and got home, it's usually the time to start thinking about dinner. I know how hard it can be to motivate yourself to cook something after a long day of work, but it's so worth it! For me, I like to use cooking as a time to de-stress and reconnect. After a long day, I recommend choosing a meal with protein such as my Asian Kelp Noodle Salad,  Supercharged Savoury Mince or Vegan Caesar Salad!  They're quick and easy to prepare and so Yum.

Make sure you’ve had enough to eat by indulging in a gut-soothing dessert. Try some Turmeric Fudge (which can be pre-made on the weekend and frozen) and, if you’re still hungry, finish the night with a Maca and Tahini Latte.

For ultimate stress-busting benefits, be sure to try out my beautiful broth below! I promise you won't be disappointed. To make it easy for you, don't forget to make the broth on the weekend then it's so easy to heat up for mid-week dinners and lunches, just by adding the extra ingredients.

Beef Pho Broth

Serves 4-5

Ingredients:

  • 1 tablespoon extra virgin coconut oil
  • 1 kg (2 lb 4 oz) beef bones — shin, knuckles, marrow and gelatinous cuts are good
  • 6 star anise
  • 2 cinnamon sticks
  • 3 cardamom pods
  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 3 whole cloves
  • 2 litres (68 fl oz/8 cups) filtered water
  • 2 tablespoons apple cider vinegar
  • 1 brown onion, thinly sliced
  • 7.5 cm (3 inch) knob of fresh ginger, peeled and chopped
  • 1 tablespoon wheat-free tamari
  • 500 g (1 lb 2 oz) beef sirloin, thinly sliced
  • 3 zucchini (courgettes), spiralised
  • 1 handful of bean sprouts
  • 1 large handful of mixed fresh basil, mint and coriander (cilantro)
  • 2 limes, cut into wedges or cheeks

Directions:

To make the broth...

  • Preheat the oven to 200°C (400°F). Melt the coconut oil in a flameproof casserole dish over medium heat. Add the bones and stir to coat.
  • Put the lid on, transfer the dish to the oven and bake for 30 minutes, or until the bones are browned. Place the casserole dish back on the stovetop.
  • In a dry frying pan, toast the spices over medium heat for 2 minutes, or until fragrant. Add them to the casserole dish with the filtered water and vinegar.
  • Season with sea salt and freshly ground black pepper. Bring to the boil, reduce the heat to the lowest setting, then simmer for 1 and 1/2 hours, adding a little more filtered water from time to time if necessary.
  • Using tongs, carefully remove and discard the bones. Allow the broth to cool, refrigerate or freeze, then scrape off any congealed fat on top (keep it for cooking with).

To make the soup

  • Add a bit of the stock fat to a frying pan and lightly sauté the onion and ginger. Transfer the mixture to the casserole dish.
  • Bring back to the boil, stir in the tamari and season to taste.
  • To serve, arrange the beef and zucchini in bowls. Pour in the boiling broth and top with the bean sprouts and herbs. (The boiling broth will book the meat. If you prefer the beef to be cooked longer then add it to the casserole dish when bringing to the boil). Serve with lime wedges.

Gut Health 101

Written by Lee on . Posted in Blog, gut health, Heal Your Gut, supercharged food

Design by Catfish Creative

The gut is one of the most important components of the body. We interact with it daily and are constantly receiving feedback from it and yet, it’s something that as a society, we tend to keep on the down-lo. We don’t like to talk about our digestive systems in public because it can feel a little too personal, but it’s something so intricately connected to every single thing we do.  

Feel nervous about something? It’s more than likely you’ll have butterflies in the pit of your stomach. Did you eat something that didn’t agree with you? You’re probably feeling bloated or, maybe you’re running to the bathroom.

When we have these issues, we usually take on great measures like eating more vegetables, piling on the sauerkraut, taking fantastic gut-boosting powders such as my Love Your Gut Powder, and so on, but it can be hard to tell if what we’re doing is working and what our best course of action actually is.

So, I’ve decided it’s finally time to reveal the truth. Get those pens out, brains open and ears listening because it’s time to go back to school – gut school!  Get ready for Gut Health 101, with your teacher, Lee Holmes. Are you ready?

Let’s imagine our gut as a beautiful Amazonian rainforest. It’s a naturally complex and dense ecosystem that, when thriving, is luscious and ever-expanding. Every single unique part in the forest plays a role in creating one of the most beautiful environments on the planet. To keep it that way, we need to balance what we feed it to keep it thriving. However, when we diminish its diversity, cause pollution or create damaging conditions, the naturally flourishing system can become harmed and limit its ability to keep us protected and thriving. We need to look after this ecosystem to prevent issues. But, where do we begin?

Well, we need to first figure out where we went wrong. This is where technology comes in.

Luckily for us, the gut is constantly under the microscope, with new scientific research and growing technological findings every day. This has hugely improved our understanding of the microbiome of our gut. There are a multitude of tests available now which can help give us a greater understanding of what’s going on in our digestive systems. These tests can help us understand the reason behind some of the gastrointestinal issues we may be experiencing; however, not everyone needs to get these tests done. If you’re experiencing digestive problems, I recommend speaking to your GP or health practitioner and figure out together whether a test is right for you.

First up, we’ve got the comprehensive stool analysis. This test helps give us a greater understanding of the garden of our microbiome. The stool analysis takes a look at the colonies of bacteria within the gut, as this has a huge impact on our digestion, hormones, immune system and brain. This test can also identify if there’s a build-up of negative bacteria in the gut. If this is the case, Love Your Gut Powder and Golden Gut blend can come in handy as they can help sweep out impurities, heavy metals, parasites and nasty gut bugs without interfering with or wiping out the beneficial bacteria we need for our guts to thrive.

Second on our list of tests is none other than the SIBO breath test. SIBO (small intestinal bacterial overgrowth) negatively affects the structure of the small intestine which can affect the way in which nutrients are absorbed. This can also be connected to 'leaky gut', where the intestinal walls become permeable to proteins which make their way into the bloodstream, causing abnormal immune responses, allergies, intolerances and autoimmune issues. The SIBO breath test is simple and can be ordered online or done through your GP or health practitioner. Diets can also play a major role in helping eradicate SIBO and prevent relapse. You might like to read my 21 Day SIBO guide plus recipes and meal plan eBook.

Some people don’t tolerate histamines well, which can increase their sensitivity to particular foods high in histamine. The histamine tolerance test can help detect whether there’s a histamine intolerance present.

Intestinal permeability screening is a blood lab test that measures antibodies against bacterial toxins and other proteins in the gut. It can enhance our understanding of the permeability of the gut lining and can help indicate whether someone has ‘leaky gut’ syndrome.

The last test we’ll talk about is the cross-reactive food reactivity; a blood-test for people who’ve worked on their diet but still experience the same symptoms. This can happen when non-gluten containing foods interact with, or are in the same vicinity as, gluten-containing foods. Our bodies react as if the gluten has triggered a response. This test helps us figure out how severe the intolerance is.  

Fish and fennel Broth

Now that we’ve been tested, we have to figure out how to clean up our ecosystem! Some foods that I recommend when trying to heal and seal in order to supercharge the gut and keep the garden growing are bone and veg broths, probiotic-rich food if your histamine levels are ok and slowly-cooked vegetables and stews. I also suggest avoiding foods that inflame the gut. These include processed foods and packaged foods with chemicals and preservatives that our bodies don’t even recognise! Gums and thickeners are two common culprits of digestive disorders and should be avoided. Try limiting your intake of raw foods too as these can cause bloating and reduce your overall intake of gluten, alcohol, sugar, dairy and caffeine.

If you really want to take your gut health to the next level, my Supercharge Your Gut print book and Supercharge Your Gut online program work by nurturing the digestive system two days a week, helping to harness a balanced environment within the gut.

Supercharging Your Gut is a beautiful way to practice self-care; not only does it help calm the nervous system, boost energy, improve moods and reduce stress, it's also the perfect plan for optimising gut health. It'll give your gut a boost and beautify your inner-ecosystem without taking over your life. Your body will be propelled to convert energy more efficiently and take a load off your digestive system. With so many delicious recipes to try, mindful practices and lifestyle tips, you’ll be able to enjoy supercharging your gut and gardening that inner-forest of yours and experience the positive outcomes in no time!  

One beautiful and fun way to show the gut some love is to stimulate the vagus nerve. The vagus nerve is part of the parasympathetic nervous system, which can be compromised in gastrointestinal issues. While eating clean and doing mindful, stress-busting practices can help out our vagus nerve, it’s been found that gargling and singing can improve vagal functions. So, if you need me, you'll find me singing The Greatest Showman soundtrack in my car… it’s to boost my gut health, okay?

If you want to find out more tips on supercharging your gut to help you thrive, not just survive, and flourish that beautiful inner-ecosystem of yours, and get over 100 amazing recipes be sure to check out my new book Supercharge Your Gut!

Golden Gut Nice Cream + VIDEO

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Yeast Free

I scream, you scream we all scream for Golden Nice Cream! Get ready for my golden take on the creamiest of desserts. 

I really like ice-cream… and by that I mean, I loooove ice-cream.

There’s just something so comforting about a creamy scoop of your favourite soft serve. Kids love it, adults love it, grandparents love it, everyone loves ice-cream!

However, our old, plain vanilla ice-cream is getting a little boring. So, I believe it’s time to step it up a notch, or as we like to call it around here, it’s time to SUPERCHARGE it... Bring in the Golden Nice Cream!

I know what you’re wondering, why the nice cream?

Well, this recipe is made extra nice because of the golden ingredients. They’re all completely natural, delicious and good for you! It's from my latest book Supercharge Your Gut.

Let’s start off with the star of the show, my Golden Gut Blend. A gorgeous blend that helps improve nutrient absorption and is high in anti-inflammatory and anti-bacterial properties, helping us fight off infection and disease. I like to think of it like fairy dust… seriously, I suggest sprinkling it on absolutely everything.

Bananas are another key ingredient in our nice cream. Not only are they absolutely, positively delicious, they’re also high in potassium, helping to look after our heart health. Bananas are rich in fibre, speeding up our digestion and keeping our guts smiling. They’re also full of magnesium which assists in reducing our muscles from aching. So yes, this is my permission for you to eat ice-cream as your new pre or post-workout snack. You’re welcome.

One of banana’s best partners in crime, nut butter, had to have an inclusion here too. I don’t know about you, but I have a serious nut-butter addiction. It’s so real. I'm personally loving cashew butter but feel free to use any nut butter you like! If you have an issue with nuts, you could try tahini or any other type of seed butter. 

This Golden Nice Cream is rich in so many vitamins and minerals. It’ll help boost your energy, add a glow to your skin and keep your gut happy and healthy! Watch just how I make it in the demo and check out the recipe below.

Golden Nice Cream

Serves 1

Ingredients: 

Directions:

  • Place the frozen banana in a high-speed blender. Add the golden gut blend, coconut milk and your choice of sweetener. Whiz until smooth.
  • Serve immediately, topped with fresh banana and an extra sprinkling of golden gut blend.

Turmeric Scrambled Eggs + Supercharge Your Gut

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, gut healing, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Vegetarian, Wheat Free, Yeast Free

Forget avocado and toast, Harry and Meghan and every female's love-affair with Hugh Jackman after seeing the Greatest Showman, and say hello to another power couple; my 2-day Supercharge Your Gut Program and Supercharge Your Gut book. I know this is a big statement to make but I'm making it: they're bound to be your favourite conscious coupling for 2018 (book-pun totally intended). 

I'm so excited to be officially launching my 2-day Supercharge Your Gut Program alongside my brand new Supercharge Your Gut Book and can't wait to bring you along for the adventure.

Hey Lee, what’s your Supercharge Your Gut Program?

I thought you’d never ask!

My 2-day SYG Program is an uncomplicated online gut health program that's designed specifically for you – yes, you! It'll help restore and maintain your inner health so that you can experience complete wellness from head-to-toe, gain more energy and vitality, lose weight and feel healthier. Plus you'll have alot less of any uncomfortable gut symptoms.

The great part about it is that you only need to commit two days a week to maintain a healthy gut. It’s not time-consuming or a complicated drawn out program, just a super easy couple of days a week to implement into your weekly routine.

The SYG program provides step-by-step guidance on how to improve and maintain a healthy gut with delicious food to achieve enduring results. An the good news is that it's really affordable. For just $10 a week or $35 a month you can have your tumeric scrambled eggs and cancel anytime!

If you're not yet convinced, here are just two of the many testimonials we've received: 

Danielle C says: It's been an eventful body ride with ups and downs to which 8.6 kilo was dropped 1.8% body fat lost, many new habits have formed and a clearer happy tummy is proven for no tummy aces YAY!  It's the longest I've gone without booze for over a year! 
Natural foods taste incredibly sweet to me now. What a relief to cut out sugar!! It's encouraged at least 3-4 people around me to improve their diet. I can now know the correct way to fast for two days a week. So many delicious recipes that will stay in my food regime! 

Kaaren says: I realised that although my family do have a good diet (whole foods, grains fruit, veggies, not much junk food) we weren't having "enough" of  the good stuff. I started your program in September this year, my 11 year old daughter even asking me what was different about this diet. My reply was "this is how I grew up, eating all these foods  (the ratatouille reminded me of what my mum used to make) and this is how we are supposed to be eating",  however with our busy life I had forgotten what to do. I now feel fantastic and have reignited my passion for food and rarely have any side effects. 

When you sign up you’ll receive a welcome pack, two days of recipes and meal ideas delivered to your inbox, additional gut-loving recipes adapted to meet your specific needs, web videos and daily expert advice to keep you on track and encouraged.

You’ll also receive guided mediations that can be listened to where and whenever you need them. These are great to help you unwind and relax. I like to listen to them before I go to sleep as they send me into a very deep sleep. They truly instil positive, constructive messages to help relax and unwind your body and mind. Speaking of the body, I’ve also included a whole lot of yoga poses that are key for digestion. These will help alleviate symptoms such as bloating and constipation.

Oh, that does sound great... and what's this book you speak of?

Well, if you're ready to further your insight into all things gut health, this is the book for you. Supercharge Your Gut, the follow-up to the best-selling book Heal Your Gut is here, and it’s going to change your life forever. Get ready to sink your teeth into the latest gut research, over 100 gut-loving recipes and explore the ins and outs of our most influential body part.  Supercharge Your Gut offers a two day a week maintenance program that’ll set your gut health up for life.

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

In a really easy-to-digest format, you'll discover just how to care for and improve your immune system, hormones, sleep, nervous system and more! Learn all about SIBO, histamines and that FODMAP diet that Claire is constantly going on about at work.

If you're ready to totally transform the way you feel from head-to-gut-to-toe, these two tools are exactly what you need.

And just incase you need more convincing, I'm going to share with you a delicious recipe from my latest and greatest, Supercharge Your Gut.

My turmeric scrambled eggs are perfect for easy breakfasts, late summer dinners and everything in between. Plus, if this recipe is anything to go by, you’ll find that the recipes in both the program and the book are equally nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar-free and include wholefood ingredients that can be found in your local supermarket or healthy grocer. I've included recipes for delicious, nutritious, easily digestible meals like nutrient-packed smoothies, soothing soups, healing broths, comforting mashes, bowls, crockpot meals and stews, easy to digest dinner dishes and desserts that'll nourish your body and leave you satiated.

Make a two-day commitment to the health of your gut and you'll be surprised at how good you can feel.  I hope you will join me in making your gut healthy and happy today via the program or grab a copy of Supercharge Your Gut.

If you're not yet convinced, you'll have to give my delicious Turmeric Scrambled Eggs a whirl, they're scrumdidiliumptious.

Turmeric Scrambled Eggs

Serves 2

Ingredients:

Method:

Sauté garlic and onion in frying pan until translucent.
Add in eggs, and stir and then add tamari and spices.
Cook for about 5-7 minutes continuously stirring.
Sprinkle with nutritional yeast and torn basil to serve.

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