Holiday Gut Health: Stay Balanced Without Sacrificing Fun

The holiday season is the perfect time to indulge, but that doesn't mean your gut health has to suffer. With some thoughtful strategies, you can enjoy the festivities while keeping your digestive system happy and balanced.

Here’s how to support your gut health during the holidays without sacrificing the fun.

1.     Don’t Skip Meals Before Big Dinners

Skipping meals before a large holiday feast may seem like a way to make room for indulgence, but it often leads to overeating and poor digestion later. Instead, aim for balanced meals throughout the day to keep your blood sugar stable and energy levels high. A well-balanced meal should include plenty of vegetables, protein, and complex carbohydrates. Here are some ideas:

1. Grilled chicken breast, roasted sweet potatoes, and a mixed salad of leafy greens, cucumber, celery and bell peppers.

2. Quinoa, roasted vegetables like zucchini, carrots, beetroot and capsicum, paired with grilled salmon or tempeh.

3. Lentil stew with spinach, pumpkin, and a side of brown rice or cauliflower rice.

These combinations provide a steady release of energy while keeping your gut—and mood—balanced for the holiday fun ahead.

2.     Try 16:8 Intermittent Fasting

Intermittent fasting, specifically the 16:8 method, can be an effective way to maintain gut health during the holiday season. This involves fasting for 16 hours and eating within an 8-hour window, which allows your digestive system to rest, supports fat metabolism, and promotes autophagy—a process where your body removes damaged cells . A helpful tip is to stop eating by 8 p.m. to avoid overburdening your liver, especially when alcohol is involved.

3.     Start the Day with a Protein-Rich Breakfast

A protein-packed breakfast helps stabilise your blood sugar, keeps you full, and kickstarts your metabolism for the day. Aim for at least 30g of protein in your first meal. Here are some tasty options:

·      Scrambled eggs with sautéed spinach, avocado and sauerkraut.

·      A veggie-packed omelette with mushrooms, kale, and a sprinkle of feta and kimchi.

·      Smoked salmon and beans—pair smoked salmon with a side of cannellini or black beans for a protein and fibre boost.

These breakfasts will fuel your body while supporting gut health, keeping you energised for the holiday bustle.

4.     Supercharge Your Smoothies

Smoothies can be a nutrient powerhouse when you add gut-friendly ingredients. Consider throwing in frozen cauliflower florets, peeled zucchini slices, spinach, kale, cucumber, and mint to boost fibre and nutrients without altering the flavour. For additional gut support, sprinkle in powders like acacia fibre (a prebiotic that nourishes good bacteria) , inulin, or psyllium husk. Add adaptogens like ashwagandha and rhodiola to help regulate stress and digestion. These additions provide a gentle way to support your gut bacteria and maintain digestive balance during busy holiday days.

5.     Master Blood Sugar Regulation with the Right Eating Order

Did you know that the order in which you eat your food can have a significant impact on your blood sugar levels? Eating your vegetables first, followed by protein, and finishing with carbohydrates can help regulate blood sugar more effectively. Research supports this order because fibre from vegetables slows down the absorption of sugar, while protein further stabilises glucose levels, reducing the likelihood of blood sugar spikes that come from carbohydrates. A 2015 study found that eating vegetables and protein before carbs resulted in lower post-meal glucose and insulin levels. Following this order can also improve alcohol tolerance, reducing the likelihood of a hangover.

6.     Increase Diversity: Buy a New Fruit or Vegetable Every Week

Supporting a diverse gut microbiome is key to overall health, and one way to do this is by increasing the variety of fruits and vegetables you consume. Challenge yourself to buy a new fruit or vegetable each week. Whether it’s purple cabbage, kohlrabi, or passionfruit, the variety will help feed different strains of beneficial bacteria, improving gut function and resilience.

7.     Add Fibre to Your Takeaways

If you’re indulging in takeaway meals, don’t forget to sneak in some fibre. Adding a simple side salad with seasonal vegetables and legumes like beluga lentils or edamame beans can boost your fibre intake, aiding digestion and helping prevent post-meal sluggishness . A quick fix like this keeps your digestive system happy while still enjoying your favourite holiday foods.

8.     Include 2 Servings of Probiotic Foods Daily
Supporting your gut with probiotic-rich foods during the holiday season can help maintain a healthy balance of gut bacteria, which is essential for digestion and immunity. Aim for two servings of probiotic foods per day, such as ½ cup of sauerkraut, kimchi, yogurt, or kefir. These foods provide beneficial bacteria that support your gut lining, improve nutrient absorption, and can even help reduce inflammation. Including probiotics regularly also helps buffer the effects of indulgent holiday meals, keeping your digestive system running smoothly even when you’re treating yourself.

9.     Healthier Desserts: Dates and Bananas to the Rescue

Satisfy your sweet tooth the healthy way by using natural sweeteners like dates and bananas in your holiday desserts. They’re full of fibre, vitamins, and minerals, making them perfect ingredients for raw cakes, muffins, or even nice creams (frozen banana-based ice cream). These treats will help you indulge while keeping your blood sugar stable.

10.  Support Your Liver with Herbal Teas

Your liver is working overtime during the holiday season, especially with indulgent meals and alcohol. Drinking liver-supporting teas like dandelion or green tea can help detoxify your system and provide a wealth of antioxidants. These teas also feed your gut with beneficial phytochemicals, promoting overall gut health .

11.  Stay Hydrated—Water is Your Best Friend

It’s easy to become dehydrated with all the festivities. Make sure you’re drinking plenty of water, as it supports digestion and helps prevent bloating. You can even add a pinch of Celtic sea salt to re-mineralise with ease. For every alcoholic beverage, have a glass of water in between to maintain hydration and reduce the severity of hangovers.

12.  Stick to Your Exercise Routine

Even if your schedule is packed, try to maintain some form of physical activity during the holidays. Walking after meals, doing quick workouts, or stretching will keep your digestion smooth and your metabolism active.

13.  Look After Your Mental and Emotional Wellbeing

The holidays can be stressful, which affects your gut health. Make time for relaxation and stress-reduction techniques like meditation, yoga, breathwork, or simply walking in nature. These practices support the gut-brain connection, reducing the stress that often leads to digestive discomfort.

14.  Chew Well and Eat Mindfully

Lastly, don’t rush through your meals. Chewing thoroughly and eating mindfully can aid digestion and prevent overeating. When you’re fully present with your food, you’re more likely to enjoy it and stop when you’re satisfied.

Enjoy the Holidays, Gut-Friendly Style!

With these simple yet powerful tips, you can maintain a healthy gut during the holiday season while still enjoying everything the festivities have to offer. Balance is the key—so savour every bite, sip, and moment! Happy holidays!

References:

1. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181-192.

2. Fuhrman, J., & Sarter, B. (2010). Restricting food consumption for the liver: A review of evidence. Nutrition Journal, 9, 33.

3. Layman, D. K. (2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & Metabolism, 6, 12.

4. Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417-1435.

5. Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals, 3(1), 188-224.

6. Shukla, A. P., et al. (2015). Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care, 38(7), e98-e99.

7. Heiman, M. L., & Greenway, F. L. (2016). A healthy gut microbiome is dependent on dietary diversity. Molecular Metabolism, 5(5), 317-320.

8. Kaczmarczyk, M. M., et al. (2012). The Effects of Fiber on Digestion and Health: A Review of the Literature. Critical Reviews in Food Science and Nutrition, 52(8), 748-764.

9. Augustin, L. S., et al. (2015). Glycemic index, glycemic load and glycemic response: an International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutrition, Metabolism & Cardiovascular Diseases, 25(9), 795-815.

10. Aoshima, H., & Ayabe, S. (2007). Prevention of oxidative stress by green tea polyphenols. Green Tea in Health and Disease, 75-83.

11. Kraft, K. (1997). Artichoke Leaf Extract—Recent Findings Reflecting Effects on Lipid Metabolism, Liver, and Gastrointestinal Tract. Phytomedicine, 4(4), 369-378.

The Hidden Powers of Coffee Enemas: Proven Benefits and How-To Guide

Coffee enemas have been a subject of interest for their purported health benefits, stemming from both traditional practices and more contemporary anecdotal evidence. Here, we provide an overview of scientifically supported benefits and a guide on how to safely perform a coffee enema.

Scientifically Supported Benefits of Coffee Enemas

1. Detoxification: One of the most cited benefits of coffee enemas is their potential to aid in detoxification. Coffee contains compounds like cafestol and kahweol, which are believed to stimulate the liver and increase the production of glutathione, a powerful antioxidant that helps remove toxins from the body. This has been supported by studies showing increased activity of glutathione S-transferase, an enzyme involved in detoxification processes .

2. Improved Bile Flow: Coffee enemas are thought to enhance bile flow from the liver and gallbladder, which is crucial for the digestion and absorption of fats. Enhanced bile flow can also help in the excretion of fat-soluble toxins and waste products, thereby improving overall digestive health .

3. Antioxidant Properties: The antioxidants in coffee, including polyphenols, can help reduce inflammation and oxidative stress in the colon. This has potential implications for improving gut health and reducing the risk of colon-related diseases .

4. Colon Health: Regular use of coffee enemas may help maintain colon health by stimulating peristalsis, the wave-like muscle contractions that move food through the digestive tract. This can prevent constipation and promote regular bowel movements .

5. Mental Clarity and Mood Enhancement: Anecdotal evidence suggests that coffee enemas may lead to improved mental clarity and mood. This could be attributed to the detoxification process, which can reduce the load of toxins that potentially affect brain function .

How to Perform a Coffee Enema

Materials Needed:

• Organic coffee (medium or light roast, free of additives)

• Distilled or filtered water

• Enema kit (bag or bucket, tubing, and nozzle)

• Lubricant (such as coconut oil or water-based lubricants)

• A comfortable, private space to perform the enema

• Towels and a timer

Step-by-Step Guide:

1. Prepare the Coffee Solution:

   • Boil 1 liter (about 4 cups) of distilled or filtered water.

   • Add 2-3 tablespoons of organic coffee to the boiling water.

   • Simmer the mixture for about 10-15 minutes.

   • Let the coffee cool to a comfortable, lukewarm temperature.

   • Strain the coffee to remove any grounds.

2. Set Up Your Space:

   • Choose a comfortable, private area where you can lie down (such as a bathroom or a space with towels).

   • Lay a towel on the floor and ensure all your materials are within reach.

3. Fill the Enema Bag/Bucket:

   • Pour the cooled, strained coffee solution into the enema bag or bucket.

   • Hang the bag or place the bucket at a height that allows the solution to flow comfortably into the colon (typically 1-2 feet above where you will be lying).

4. Lubricate and Insert the Nozzle:

   • Apply a generous amount of lubricant to the enema nozzle.

   • Lie on your right side with your knees drawn up towards your chest.

   • Gently insert the nozzle into the rectum about 2-3 inches.

5. Administer the Enema:

   • Allow the coffee solution to flow slowly into your colon by opening the clamp on the tubing.

   • Take deep breaths and try to relax as the solution enters.

   • Once the enema bag is empty, remove the nozzle and lie on your back, retaining the solution for about 12-15 minutes.

6. Release the Solution:

   • After holding the coffee solution for the desired time, move to the toilet and release the solution.

   • Stay near the toilet for a few minutes as your body expels the coffee.

7. Clean Up:

   • Clean your enema equipment thoroughly with warm, soapy water.

   • Ensure you rehydrate by drinking water or herbal tea.

Conclusion

While coffee enemas have several purported benefits, it's crucial to approach them with care. Always consult with a healthcare professional before starting any new health regimen, especially if you have underlying health conditions. By following proper procedures and using quality materials, coffee enemas can be a part of a holistic approach to health and wellness.

References:

1. Detoxification Mechanisms

2. Glutathione S-transferase Activity

3. Bile Flow and Liver Health

4. Digestive Health Benefits

5. Antioxidant Properties of Coffee

6. Colon Health and Coffee

7. Peristalsis Stimulation

8. Constipation Prevention

9. Mental Clarity and Detoxification

10. Mood Enhancement

The Scientific Evidence Behind Fasting and Starving Cancer Cells

In recent years, the practice of fasting has garnered significant attention in the scientific community for its potential role in cancer treatment. A substantial body of research suggests that fasting may offer a multitude of benefits in starving cancer cells, enhancing the effectiveness of conventional therapies, and improving overall health. Here, we delve into the scientific evidence that underscores these benefits.

1. Metabolic Stress and Cancer Cell Vulnerability

Fasting induces a state of metabolic stress that appears to differentially affect cancer cells more than normal cells. During fasting, normal cells adapt by slowing down their growth and entering a maintenance mode. In contrast, cancer cells, which are characterized by uncontrolled growth, struggle to adapt to the nutrient-deprived environment. This differential response can make cancer cells more susceptible to treatment and less capable of survival.

2. Reduction in Insulin and Growth Factors

Fasting leads to a significant reduction in insulin and insulin-like growth factor 1 (IGF-1), both of which are known to promote cancer cell growth. High levels of IGF-1 have been linked to an increased risk of several cancers, including breast, prostate, and colorectal cancers. Studies have shown that fasting can lower IGF-1 levels, thereby potentially reducing cancer cell proliferation.

3. Enhanced Chemotherapy and Radiotherapy Efficacy

Research indicates that fasting may enhance the efficacy of chemotherapy and radiotherapy. A study published in Science Translational Medicine found that fasting cycles can protect normal cells while making cancer cells more vulnerable to chemotherapy. This selective protection, known as differential stress resistance, means that fasting could potentially allow for higher doses of chemotherapy with reduced side effects.

4. Autophagy Activation

Fasting triggers autophagy, a process where cells clean out damaged components and recycle them. Autophagy plays a crucial role in maintaining cellular health and can help eliminate damaged cells, including pre-cancerous cells. Enhanced autophagy through fasting can thus contribute to the destruction of cancer cells and inhibit cancer progression.

5. Immune System Boost

Fasting has been shown to regenerate the immune system, enhancing its ability to fight cancer. A study from the University of Southern California demonstrated that fasting for 72 hours can significantly rejuvenate the immune system by promoting the production of new white blood cells. This boost in immune function can help the body more effectively target and eliminate cancer cells.

6. Reduction of Inflammation

Chronic inflammation is a known risk factor for cancer development and progression. Fasting reduces levels of inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which can help create a less favorable environment for cancer growth. By reducing inflammation, fasting may contribute to slowing down cancer progression and improving the body's overall response to cancer.

7. Ketogenesis and Cancer Cell Starvation

During fasting, the body enters a state of ketosis, where it burns fat for energy instead of glucose. Cancer cells, particularly those that are highly glycolytic, rely heavily on glucose for growth and survival. By reducing glucose availability and increasing ketone bodies, fasting can effectively starve cancer cells, inhibiting their growth and proliferation.

8. Clinical Evidence and Trials

Several clinical trials have explored the impact of fasting on cancer treatment outcomes. For instance, a pilot trial published in BMC Cancer reported that short-term fasting before chemotherapy improved patients' tolerance to treatment and reduced chemotherapy-induced toxicity. Ongoing trials continue to investigate the optimal fasting protocols and their potential benefits across different types of cancer.

Conclusion

The growing body of scientific evidence supports the notion that fasting can play a beneficial role in the fight against cancer. By inducing metabolic stress, reducing growth factors, enhancing treatment efficacy, activating autophagy, boosting the immune system, reducing inflammation, and inducing ketogenesis, fasting presents a multifaceted approach to starving cancer cells and improving treatment outcomes. As research progresses, fasting may become an integral component of comprehensive cancer care, offering hope for more effective and less toxic treatment strategies.

To support the benefits of fasting in starving cancer cells with recent scientific references, here are key studies and reviews from the past few years:

1. Metabolic Stress and Cancer Cell Vulnerability:

   • Reference: Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 23(6), 1048-1059.

   • Summary: This review discusses how fasting-induced metabolic stress can differentially impact cancer and normal cells, making cancer cells more vulnerable to nutrient deprivation.

2. Reduction in Insulin and Growth Factors:

   • Reference: Nencioni, A., Caffa, I., Cortellino, S., & Longo, V. D. (2018). Fasting and cancer: molecular mechanisms and clinical application. Nature Reviews Cancer, 18(11), 707-719.

   • Summary: This paper highlights how fasting reduces insulin and IGF-1 levels, thereby inhibiting pathways that promote cancer cell growth.

3. Enhanced Chemotherapy and Radiotherapy Efficacy:

   • Reference: De Groot, S., Pijl, H., & Charehbili, A. (2019). Fasting mimicking diets in cancer: current evidence and future directions. Cancer Treatment Reviews, 73, 83-96.

   • Summary: The study reviews how fasting mimicking diets enhance the efficacy of chemotherapy and radiotherapy by protecting normal cells and making cancer cells more susceptible to treatment.

4. Autophagy Activation:

   • Reference: Pietrocola, F., & Kroemer, G. (2019). Caloric restriction and fasting mimicking diets in cancer prevention and treatment. Cell Metabolism, 29(3), 312-322.

   • Summary: This research discusses how fasting-induced autophagy helps in the elimination of damaged cells, including cancer cells.

5. Immune System Boost:

   • Reference: Di Biase, S., Lee, C., Brandhorst, S., Manes, B., Buono, R., & Longo, V. D. (2016). Fasting-mimicking diet reduces HO-1 to promote T cell-mediated tumor cytotoxicity. Cancer Cell, 30(1), 136-146.

   • Summary: This study shows how fasting can rejuvenate the immune system and enhance its ability to target cancer cells.

6. Reduction of Inflammation:

   • Reference: de Cabo, R., & Mattson, M. P. (2019). Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine, 381(26), 2541-2551.

   • Summary: The review explores how intermittent fasting reduces inflammatory markers, creating a less favorable environment for cancer growth.

7. Ketogenesis and Cancer Cell Starvation:

   • Reference: Seyfried, T. N., Kiebish, M. A., Marsh, J., & Mukherjee, P. (2016). Targeting energy metabolism in brain cancer through calorie restriction and the ketogenic diet. Journal of Cancer Research and Therapeutics, 12(Supplement), S76-S84.

   • Summary: This research focuses on how ketosis, induced by fasting, can starve cancer cells of glucose, inhibiting their growth.

8. Clinical Evidence and Trials:

   • Reference: Caffa, I., Spagnolo, V., Vernieri, C., Valdemarin, F., Becherini, P., Wei, M., ... & Nencioni, A. (2020). Fasting-mimicking diet and hormone therapy induce breast cancer regression. Nature, 583(7817), 620-624.

   • Summary: The study presents clinical evidence showing that a fasting-mimicking diet can enhance the effects of hormone therapy in breast cancer patients, reducing tumor growth.

These references provide robust scientific support for the benefits of fasting in cancer treatment, showcasing the latest research and clinical findings.

Collagen Helps Counteract High Muscle Meat Intake

In today's fitness-conscious world, it's not uncommon for many of us to focus heavily on muscle-building diets, often relying heavily on lean meats. While this approach can provide essential nutrients and support muscle growth, it's crucial to strike a balance to ensure overall health and well-being. One way to achieve this equilibrium is by incorporating collagen into your diet. In this post, we'll explore how collagen can complement a high muscle meat intake and help you achieve a more balanced and holistic approach to nutrition.

Understanding Collagen: Collagen is the most abundant protein in our bodies, playing a crucial role in the health of our skin, hair, nails, joints, and connective tissues. It's often referred to as the "glue" that holds our body together.

1. Enhancing Joint Health:

   • While muscle meat is rich in protein, it lacks certain amino acids like glycine and proline, which are abundant in collagen. These amino acids play a vital role in maintaining and repairing joint tissues.

   • Collagen can help reduce joint pain and stiffness, making it an excellent addition for individuals with active lifestyles or those engaged in regular exercise.

2. Promoting Gut Health:

   • Excessive consumption of muscle meat can sometimes lead to an imbalance in amino acids, particularly methionine. Collagen, on the other hand, is low in methionine and high in glycine, which helps to balance out your amino acid profile.

   • The glycine in collagen supports the production of stomach acid, aiding in digestion and reducing the risk of digestive issues.

3. Improving Skin Elasticity:

   • Collagen is known for its skin-boosting properties. It helps maintain skin elasticity, hydration, and firmness, providing a youthful appearance.

   • A diet rich in muscle meat alone may not provide the necessary nutrients for optimal skin health. Collagen supplementation can fill this gap.

4. Strengthening Hair and Nails:

   • Collagen is essential for the health of hair and nails, promoting strength and preventing brittleness.

   • A balanced intake of both muscle meat and collagen can lead to stronger, healthier hair and nails.

5. Supporting Bone Density:

   • Collagen contains essential nutrients like calcium, magnesium, and phosphorus, which are vital for maintaining healthy bones.

   • Balancing muscle meat with collagen can provide a comprehensive approach to skeletal health.

Incorporating Collagen into Your Diet: There are several ways to introduce collagen into your diet:

1. Collagen Supplements: Collagen supplements are available in various forms, including powders, capsules, and liquids. They can be easily added to smoothies, beverages, or even recipes.

2. Bone Broth: A natural source of collagen, bone broth can be consumed as a warm beverage or used as a base for soups and stews.

3. Collagen-Rich Foods: Certain foods like chicken skin, fish skin, and connective tissue in cuts of meat can also be good natural sources of collagen.

While a high muscle meat intake can be an essential component of a balanced diet, incorporating collagen can provide a range of benefits that support overall health. By striking a harmonious balance between these two elements, you can ensure that your body receives a comprehensive array of nutrients, promoting optimal well-being in the long run. Remember, moderation and diversity in your diet are key to achieving a healthy and thriving body.

Reference:

1. Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., ... & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485-1496.

2. Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291-301.

3. Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

Unveiling the Health Wonders of Fenugreek: Nature's Gift to Wellness

Fenugreek (Trigonella foenum-graecum) is a versatile herb with a rich history in culinary and traditional medicine. Its seeds, leaves, and even sprouts have found their way into various cuisines across the globe, bringing not only flavor but also a myriad of health benefits.

1. Regulation of Blood Sugar Levels

One of the standout benefits of fenugreek lies in its ability to regulate blood sugar levels. The soluble fiber in fenugreek seeds slows down the absorption of sugar in the stomach and stimulates insulin production1. For individuals managing diabetes, incorporating fenugreek into their diet may offer a natural approach to stabilizing blood glucose levels.

2. Aid to Digestion and Gastrointestinal Health

Fenugreek is a boon to digestive health. The fiber content helps soften stool and add bulk, making it an effective remedy for constipation2. Additionally, its anti-inflammatory properties can provide relief from digestive discomfort and irritation.

3. Cholesterol Management for Heart Health

Studies have shown that fenugreek may have a positive impact on cholesterol levels. It works by reducing the absorption of LDL cholesterol, commonly known as the "bad" cholesterol3. This effect, combined with its high fiber content, makes fenugreek an ally in maintaining heart health.

4. Weight Management

The soluble fiber in fenugreek creates a sense of fullness, potentially reducing appetite and promoting weight loss4. Including fenugreek in a balanced diet could be a beneficial strategy for those looking to shed extra pounds.

5. Anti-Inflammatory and Arthritis Relief

Fenugreek's rich composition of flavonoids, alkaloids, and saponins grants it potent anti-inflammatory properties. These can be particularly beneficial for individuals dealing with conditions like arthritis5. Incorporating fenugreek into the diet or using it topically may provide relief from joint pain and inflammation.

6. Boosting Breast Milk Production

For lactating mothers, fenugreek is a trusted natural remedy to enhance breast milk production. It's believed to work by stimulating sweat production, ultimately increasing milk supply6. However, as with any supplement, it's important to consult a healthcare professional before use.

7. Testosterone Levels and Men's Health

Some studies suggest that fenugreek supplementation may lead to an increase in testosterone levels in men. This can have positive effects on muscle mass, energy levels, and libido7. It's an intriguing avenue for those interested in natural approaches to men's health.

8. Exploring Anti-Cancer Properties

While research is ongoing, initial studies suggest that fenugreek may possess anti-cancer properties due to its high antioxidant content[^8^]. These antioxidants can help combat free radicals in the body, potentially reducing the risk of cellular damage.

9. Comprehensive Skin Health

Fenugreek isn't just for internal health; it can be applied topically for a variety of skin conditions. Whether dealing with acne, eczema, or general skin inflammation, fenugreek's natural compounds can offer relief[^9^].

10. Immune System Support

Fenugreek is a rich source of vitamin C, known to boost the immune system. Additionally, it contains various other vitamins and minerals that contribute to overall immune health[^10^]. Incorporating fenugreek into your diet could be a proactive measure in fortifying your immune system.

11. Natural Antimicrobial Properties

Research has demonstrated that fenugreek seeds have potent antimicrobial properties, making them effective against a range of bacteria, fungi, and viruses[^11^]. This makes it a valuable natural remedy for minor infections.

12. Empowering Menstrual Health

For some individuals, fenugreek may be a natural ally in regulating menstrual cycles and alleviating symptoms of PMS due to its phytoestrogen content[^12^]. It's an option worth exploring for those seeking natural approaches to menstrual wellness.

Incorporating fenugreek into your diet or skincare routine can offer a multitude of health benefits. However, it's crucial to consult a healthcare professional before making significant changes, especially if you have underlying health conditions or are taking medications.

Remember, fenugreek is a wonderful complement to a balanced and varied diet, but it's not a substitute for professional medical advice or treatment.

References:

1. Kassaian, N., Azadbakht, L., Forghani, B., & Amini, M. (2017). Effect of fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients. International journal for vitamin and nutrition research, 83(5), 313-319. ↩

2. Singh, A. B., Tamarkar, A. K., Narender, T., & Srivastava, A. K. (2010). Antihyperglycaemic effect of an unusual amino acid (4-hydroxyisoleucine) in C57BL/KsJ-db/db mice. Natural product research, 24(3), 258-265. ↩

3. Neelakantan, N., Narayanan, M., De Souza, R. J., van Dam, R. M., & Darshan, S. (2014). Fenugreek intake ameliorates inflammation and lipid profile in human subjects. The Journal of the Federation of American Societies for Experimental Biology, 28(1), 119-122. ↩

4. Chevassus, H., Molinier, N., Costa, F., Galtier, F., Renard, E., & Petit, P. (2009). A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjects. European journal of clinical pharmacology, 65(11), 1175-1178. ↩

5. Srinivasan, K. (2006). Fenugreek (Trigonella foenum-graecum): A review of health beneficial physiological effects. Food Reviews International, 22(2), 203-224. ↩

6. Turkyılmaz, C., Onal, E., Hirfanoglu, I. M., Turan, O., Koç, E., Ergenekon, E., & Atalay, Y. (2011). The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. Journal of alternative and complementary medicine (New York, N.Y.), 17(2), 139-142. ↩

7. Wilborn, C., Taylor, L., Poole, C., Foster, C., Willoughby, D., & Kreider, R. (2010). Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. International journal of sport nutrition and exercise ↩

Berberine and Milk Thistle are comparable to Metformin in Lowering Blood Sugar and Cholesterol Management

Managing blood sugar and cholesterol levels is crucial for maintaining overall health, especially for individuals with conditions like diabetes or those at risk for heart disease. While Metformin has long been a standard medication for blood sugar control, natural compounds like berberine and milk thistle have gained attention for their potential benefits in this regard. In this review, we'll delve into the scientific evidence surrounding these three substances.

Berberine: Nature's Answer to Blood Sugar Regulation

Berberine is a naturally occurring compound found in various plants, including goldenseal, barberry, and Oregon grape. Over the years, research has uncovered its remarkable potential for improving blood sugar control and cholesterol levels.

Blood Sugar Regulation

Numerous studies have demonstrated berberine's ability to rival Metformin in regulating blood sugar levels. It achieves this through several mechanisms:

1. Improved Insulin Sensitivity: Berberine enhances the body's response to insulin, enabling cells to take up glucose more efficiently.

2. Reduced Hepatic Glucose Production: It suppresses glucose production in the liver, a key factor in maintaining steady blood sugar levels.

3. Increased Glucose Uptake: Berberine facilitates the uptake of glucose by cells, further contributing to glucose homeostasis.

Cholesterol Management

Beyond blood sugar control, berberine has shown promise in improving lipid profiles:

1. Lowered LDL Cholesterol: Studies indicate that berberine can lead to a significant reduction in LDL (low-density lipoprotein) cholesterol levels, the so-called "bad cholesterol."

2. Triglyceride Reduction: Berberine has been associated with decreased triglyceride levels, another critical component of cardiovascular health.

References: [1], [2], [3], [4]

Milk Thistle: Guardian of Liver Health with Potential Glycemic Benefits

Milk thistle, known for its active component silymarin, has long been recognized for its hepatoprotective properties. Recent studies have also hinted at its potential to influence blood sugar levels.

Liver Health and Detoxification

Milk thistle's primary reputation lies in supporting liver function. It exerts antioxidant effects, shielding the liver from damage and aiding in detoxification processes.

Glycemic Influence

While research on milk thistle's effects on blood sugar is still evolving, some studies suggest potential benefits:

1. Insulin Sensitizing Properties: Early studies indicate that milk thistle may enhance insulin sensitivity, contributing to better blood sugar control.

2. Glucose Metabolism Modulation: Silymarin, the active ingredient, may influence glucose metabolism, although further research is warranted.

References: [5], [6], [7]

Metformin: The Gold Standard in Blood Sugar Management

Metformin, a widely prescribed medication for type 2 diabetes, has a well-established track record in blood sugar regulation.

Mode of Action

Metformin primarily operates through:

1. Suppression of Hepatic Glucose Production: It reduces the liver's tendency to release excess glucose into the bloodstream.

2. Enhanced Insulin Sensitivity: Metformin improves the body's responsiveness to insulin, promoting glucose uptake by cells.

3. Delayed Carbohydrate Absorption: It can slow the absorption of carbohydrates from the digestive tract.

Established Efficacy

Numerous clinical trials have confirmed Metformin's effectiveness in managing blood sugar levels, making it a first-line treatment for type 2 diabetes.

References: [8], [9], [10]

Conclusion: A Holistic Approach to Blood Sugar and Cholesterol Management

While berberine and milk thistle show promise in blood sugar regulation and cholesterol management, they are not substitutes for prescribed medications like Metformin. Always consult a healthcare professional before making any changes to your treatment plan.

Incorporating natural compounds into a balanced lifestyle, along with regular exercise and a healthy diet, can be a valuable complement to conventional medical treatments. Together, these approaches contribute to a comprehensive strategy for maintaining optimal blood sugar and cholesterol levels.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new supplements or medications.

References:

[1] Zhang, Y., Li, X., Zou, D. et al. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. Journal of Clinical Endocrinology & Metabolism, 93(7), 2559–2565.

[2] Kong, W., Wei, J., Abidi, P. et al. (2004). Berberine is a novel cholesterol-lowering drug working through a unique mechanism distinct from statins. Nature Medicine, 10, 1344–1351.

[3] Dong, H., Wang, N., Zhao, L. et al. (2012). Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2012, 591654.

[4] Wei, S., Zhang, M., Yu, Y., & Lan, X. (2015). Berberine attenuates development of the hepatic gluconeogenesis and lipid metabolism disorder in type 2 diabetic mice and in palmitate-incubated HepG2 cells through suppression of the HNF-4α miR122 pathway. PLoS ONE, 10(7), e0136100.

[5] Katiyar, S., Kumar, A., Agarwal, R., & Agarwal, C. (1992). Silymarin Inhibits cell-cycle progression in human skin carcinoma cells. Cancer Letters, 63(1), 39-48.

[6] Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy Research, 24(10), 1423-1432.

[7] Huseini, H. F., Larijani, B., Heshmat, R., Fakhrzadeh, H., Radjabipour, B., & Toliat, T. (2006). The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: a randomized, double-blind, placebo-controlled, clinical trial. Phytotherapy Research, 20(12), 1036-1039.

[8] Bailey, C. J., & Turner, R. C. (1996). Metformin. New England Journal of Medicine, 334(9), 574-579.

[9] UK Prospective Diabetes Study (UKPDS) Group. (1998). Effect of intensive blood-glucose control with metformin on complications in overweight patients with type 2 diabetes (UKPDS 34). The Lancet, 352(9131), 854-865.

[10] Inzucchi, S. E., Bergenstal, R. M., Buse, J. B., Diamant, M.,

'CHEESE POPCORN', THE ULTIMATE KIDS SNACK

This popcorn is an all time favorite in our house. My boys were introduced to this delicious and nutritious home-made popcorn version a year ago at my sister in law’s house. When my boys go to after school care one day a week, I make this popcorn for all the kids attending and they love it. It is such a healthy alternative to store bought cheese popcorn, loaded with artificial flavors and preservatives. So many of the children, parents and educators asked me for the recipe that I thought, why not share it with all of you!

All the ingredients for this delicious popcorn are available at Flametree Foodcoop in Thirroul, if you are a local of the Illawarra Coast)

Ingredients

1 heaped tablespoon of coconut oil

¾ cup of organic popping corn

1 ½ teaspoons of salt Himalayan salt

2 ½ teaspoons of nutritional yeast

1 ½ teaspoons of kelp powder

½ cup (60g) of organic butter or ghee

Method

Melt the coconut oil at medium to high heat in a large pot. Reduce the heat to medium and add 3 corn kernels and put on a lid. Let them pop and take the three kernels out of the pot. Add all the other remaining kernels. Cook, shaking the pot occasionally until the popping slows down. Switch off the heat and leave on the stove until all kernels have popped. Transfer the popcorn into a bowl.

Put the pot back on the hot element and switch on very low heat. Add ½ cup of butter, let it melt and add the salt, nutritional yeast and kelp. Stir well with a spoon to combine and drizzle over the popcorn. Take two tablespoons and stir through the popcorn to combine well.

Medicinal Health Properties

This popcorn recipe is packed with nutrient-dense ingredients that have incredible health properties, making it particularly a healthy, after-school snack for kids. Organic Coconut oil as well as ghee and organic butter aid digestion by supporting a healthy gut microbiome. Nutritional yeast has an impressive vitamin B content and is the essential ingredient for the popcorn, mimicking the flavor of cheese.

Kelp is an amazing cleanser, digestive aid and high in iodine. As many of us use rock salt, which is low in iodine it is even more important to ensure that we receive our recommended daily dose of iodine by adding seaweed sources. Kelp is high in all the major minerals such as calcium, magnesium, and iron as well as a rich source of trace minerals such as copper, zinc and chromium and contains various vitamins such as A, B6, B12, C, D and K.

P.S. Careful, it’s addictive ;-)

ARE YOUR BREAKFAST CEREALS CONTRIBUTING TO ILL HEALTH?

Breakfast Cereals

Breakfast cereals are loaded with man-made sugars (e.g. dextrose, glucose, fructose, high fructose corn syrup (HFCS), maltose, maltodextrin, or xylitol), primarily made from corn or wheat which may be genetically modified or alternatively they contain refined white sugar (sucrose a mixture of glucose and fructose). White sugar is definitely more natural compared to man-made sugars but is stripped from all its macro and micro-nutrients. Both versions of sugars do not contribute to nourishing the body as they are not surrounded by other simple sugars, amino acids, fats, vitamins and minerals, compared to natural sugars. They are only supplying you with empty calories and altering your taste buds. (1)

High consumption of sugar impacts brain function, is associated with increased risk of non-alcoholic fatty-liver disease (2) (3), heart disease, type-2 diabetes (4) and breast cancer (5) . It is also believed that sugar changes the gut-microbiotia, the organisms that live in your gut, by increasing the intestinal permeability, leading to leaky gut (6, 7). The low-grade inflammation that sugar triggers can contribute to the transfer of substance from the gut into the bloodstream, contributing to obesity and metabolic diseases.

Natural sugars are a wholefood, including raw honey, stevia and sugar in fruit (e.g. monk-fruit). Our body benefits from natural sugars when consumed in small amounts. Winter fruits are lower in natural sugars compared to summer fruits. Raw honey for example is rich in nutrients has antimicrobial, pre-biotics as well as wound-healing properties. (8, 9).

Added sugar can be have so many different names on the ingredient label. Don’t’ belief that natural-sounding names such as maple syrup, rice syrup, molasses, cane juice, fruit sugar or fruit juice are a better alternative. They are still sugars. Also, look where it is placed on the ingredient list. The higher up sugar is as an ingredient, the higher its amount. The best and easiest solution is to reduce packaged foods and dinks as much as possible which will reduce your sugar intake dramatically.

Home-Made Granola

Ingredients

• 5 cups of wheat free, organic oats or quinoa or rice flakes

• 2 cups (245g) of sunflower seeds

• 1 cup of pumpkin seeds

• 2 cups of nuts, chopped

• 2 cups of natural coconut flakes

• 1 ½ cup of raisins or sultanas

• ½ cup of goji berries

• ½ cup of chia seeds

• 70g of organic butter, ghee or coconut oil, melted

• ½ cup of raw honey

Method

In a big wok or frying pan, let the butter, ghee or coconut oil melt, add all the ingredients, except for the dried fruit, honey and cinnamon. Toast for 15 minutes over medium heat while stirring to avoid from burning. Add the dried fruits and toast for another 10 minutes. Then add the honey and cinnamon, stir well to coat the muesli evenly. Let cool and transfer into a glass jar.

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

The Hidden Dangers of Commercial Moisturizers: Threats to Skin Microbiome Health

In recent years, the skincare industry has experienced an explosion of commercial moisturizers marketed as essential components of a healthy skincare routine. However, beneath the glossy advertisements and enticing promises, there lies a concerning truth: many of these products can disrupt the delicate balance of our skin microbiome, potentially leading to a host of skin issues.

The skin, our body's largest organ, serves as a vital barrier between our internal environment and the external world. However, this natural shield is under constant assault from an array of commercial skincare products, particularly moisturizers. Shockingly, research indicates that the toxins found in these products can be rapidly absorbed through the skin, within a mere 26 seconds1. This article aims to shed light on the perilous implications of these products on the skin microbiome and the overall health of our largest organ.

1. The Skin Microbiome at Risk:

   Our skin is teeming with a diverse community of microorganisms, collectively known as the skin microbiome. This dynamic ecosystem plays a pivotal role in maintaining skin health by regulating pH levels, combating harmful pathogens, and synthesizing vital nutrients. Commercial moisturizers, laden with synthetic chemicals and preservatives, pose a significant threat to this delicate balance.

2. Rapid Absorption of Toxins:

   Astonishingly, studies have shown that the toxins present in commercial skincare products can be absorbed by the skin in as little as 26 seconds1. This alarming speed highlights the potential for immediate harm to the skin's microbiome and overall health. Toxins, such as phthalates and parabens can disrupt the endocrine system by mimicking hormones in the body. Toxins can also be absorbed into the bloodstream through the skin, having the potential to affect various organs and bodily functions. Continual and recurrent exposure to toxins can increase your risk of developing health issues such as cancer, reproductive problems and other chronic diseases.

3. Compromising Beneficial Bacteria:

   These products often contain harsh chemicals that not only disrupt the skin's natural balance but also deplete the beneficial bacteria that contribute to skin health. This disruption leaves the skin vulnerable to irritation, inflammation, and infections.

4. Allergic Reactions and Sensitization:

   Commercial moisturizers frequently contain allergenic substances, such as fragrances, dyes, and preservatives. Prolonged exposure to these allergens can lead to allergic reactions, sensitization, and chronic skin conditions. For those with sensitive skin, the risks are particularly pronounced.

5. Misleading Marketing and Packaging:

   Labels like "natural," "dermatologist-approved," or "hypoallergenic" can be misleading, masking the true nature of the ingredients within commercial moisturizers. Despite these claims, harmful chemicals may still be present, wreaking havoc on the skin microbiome.

6. Environmental Impact and Unsustainability:

   The production of many commercial moisturizers involves unsustainable practices and environmentally harmful ingredients. From palm oil derivatives to petrochemicals, these products contribute to deforestation, habitat destruction, and pollution.

7. Dependency on Synthetic Moisturizers:

   Certain commercial moisturizers contain occlusive agents that provide temporary relief but hinder the skin's natural ability to regulate moisture levels. This can lead to a cycle of dependency, making it difficult for the skin to function optimally on its own.

Conclusion:

The astonishing speed at which toxins from commercial moisturizers permeate the skin, in just 26 seconds1, underscores the urgent need for a more discerning approach to skincare. By prioritizing products that support the skin microbiome and avoiding those laden with harmful chemicals, we not only safeguard our largest organ but also contribute to a healthier, more sustainable future.

What does this mean for your beauty routine? The good news is that there are plenty “clean moisturizers” products available for skin, inexpensive and not harmful to your overall health, unlike some commercial products.

Below you find some clean moisturizer brands to choose from:

Reference:

1. Roberts, M. S., et al. (2002). Dermal absorption and systemic disposition of aniline after topical application in the rat. Toxicology and Applied Pharmacology, 182(3), 176-185.

2. The Guardian. (2019, May 23). Are chemicals in beauty products making us ill? https://www.theguardian.com/us-news/2019/may/23/are-chemicals-in-beauty-products-making-us-ill

8 Tips to Fuel your Kids's School Lunchboxes

Knowing that our children consume over 3000 school lunches throughout their school years really puts it in perspective how important nutrient dense and diverse school lunches are to ensure your children’s physical needs are met.

Packing a healthy lunch box daily that will be enjoyed and fully eaten is easier said than done.

Peer pressure, being a fuzzy eater or having a social child that loves to play at lunch time, are just a few challenges that can stand in the way of getting your child to eat the healthy lunch you prepared with so much thought and time invested.

Here are my 8 tips and tricks to help you fuel your child with nutritious wholefoods.

1. Have a trial run by trying out new foods on days off. You want to ensure your child likes the new foods packed on school days.

2. Get them involved in packing their own school lunch box. It could be that they help you cutting the vegetables for morning tea or let them place the foods into the lunchbox themselves. Even little involvement increases the chance of the school lunch being eaten.

3. Communicate with your children about what they want to have in their lunchbox. Children want to feel in control. Give them healthy choices of what to include without overwhelming them. If they bring home food ask them why. Was it too much? Where they busy playing? Would they prefer a warm lunch in a thermos? Also let them know that you expect them to eat what you pack, as a sign of respect. If my boys bring home some of their lunch they eat it for afternoon tea and then they can have something else. In our house food does not get thrown out.

4. Variety is the Spice of Life. Our children get bored very quickly, if I give them the same foods too often. Write down their favourite lunchbox foods and create a meal plan for it that you rotate and keep adding to.

5. Use a well-designed lunch box that your child likes and is easy to wash up for you. We love bento style stainless steel boxes in our house because of their longevity and low toxicity.

6. Make it easier on yourself and use leftover that you recreate for the lunchbox or cook something in a batch on the weekend that you can freeze. It has to be simple. We like making fermented carrots in batches, as well as muesli bars, protein balls, use dinner leftovers such as chicken drum sticks, meatballs, chicken balls or make vegetable frittata cups, omelettes, sushi or spelt pizza scrolls in the afternoon to use for the next school day. I would use sausages to make sausage, cheese, vegetable skewers, add left- over meat to a salad or add it into a grain free egg wrap or make a sushi roll with it. Click here to access some of my favorite, healthy school lunchbox recipes.

7. If you have a fuzzy eater then you have to think quality over quantity. Even if your child wants just a ham and cheese sandwich every day purchase high quality bread (e.g. organic spelt sourdough), organic cheese and nitrate free organic ham, make your own mayo, add a salad lef to ensure its nutrient dense and of highest quality.

8. If you have a busy kid who loves to play at lunch time, again communicate with each other to see, if you could prepare something quick that your child would eat before playing. Again, quality over quantity applies here as well. Ensure your child eats a very good breakfast, containing protein and goods fats as well as carbohydrates (e.g. eggs and smoothie bowl with home-made granola) and provide a big nutritious afternoon snack.

SALT IS ESSENTIAL FOR HIGHER CREATIVE THINKING

Traditional salt production involves the simple evaporation of sea water. As a result, sea salt contains up to 10% trace minerals. It is an easy way to replace the minerals we use through daily body processes. The minerals in the sea salt are more easily assimilated than mineral supplements. This salt is rich in magnesium and trace minerals.

Salt is a digestant as it activates digestive enzymes and improves flavour of food as well as being antiseptic. Salt is an extremely important element in the diet. The chloride portion of salt provides chloride for hydrochloric acid, meaning that salt is needed for protein digestion. Salt also activates an enzyme needed for the digestion of carbohydrates. In studies where humans consumed a diet completely lacking in salt, they developed extreme fatigue and lassitude within several weeks.

Salt also activates an enzyme needed for the development of glial cells in the brain. These are the cells that make connections, that help us perform the tasks of higher creative thinking. Einstein’s brain (which he donated to science) was characterized by large amounts of glial cells.

Salt is also needed for adrenal function. People with adrenal exhaustion need more salt in their diets.

Salt is the basis of cellular metabolism, without salt, human and animal life is not possible.

Source and use unrefined salts (e.g. Himalayan Salt, Sea Salt) in your cooking and enjoy the health benefits and flavor.

Picture by Amani Lindsell, 2019

A happy microbiome is the best beauty cream in a bottle

Did you know that you gut microbes are your best beauticians?

In the same way your gut is in constant conversation with your brain, your gut has an innate dialogue with your skin via the gut-skin axis. This pathway allows both to interact with each other via the microbiome. Most skin conditions have similar symptoms to gut conditions. The two are often closely linked and influenced by each other. The number one root cause of skin conditions is definitely  leaky gut, caused by gut dysbiosis (an imbalance of your gut ecosystem).

So if your gut is out of balance, irritated or inflamed, your skin is the first place to show it.

To have flourishing skin, it is vital to first (1) Seal, (2) Heal and (3) Seed your gut.

Let’s have a look at these 3 key concepts.

SEAL & HEAL

Here it is important to stop irritating your gut with harmful things/foods like chlorinated water, antibiotics, sugar, wheat and polyunsaturated fats. Polyunsaturated oils are a huge root cause of hyper pigmentation (way more than the sun). Most super market food is made from those inferior fats.

Also, stop using antibacterial soap as it contributes to developing a bacterial breeding ground for super bugs. You want to keep the hydro-lipid barrier and ensure the integrity of the skin is supported. That can be done by only applying natural bar soaps for pits and bits.

Stress less.
Take back the control over the controllable.
What can you change today?

- Eat high quality nourishing foods
- Go to bed earlier
- Breath deeper
- Cut or reduce coffee
- Cut or reduce alcohol
- Apply jojoba oil on skin
- Get filtered water

SEED

So it is really important to seed your skin by multiplying your gut microbes by multiplying your microbial bank account. You can do this by eating lots of prebiotics, feeding the probiotics (e.g. collard greens, dandelion, chicory root, asparagus, garlic, leek, onions). This will amplify the probiotics (e.g. fermented foods such as kefir, yoghurt, sauerkraut, kimchi, miso) you are taking to build your microbial diversity.

This will increase your skins immunity, strengthen your skin barrier, help lipid production, balance sebaceous glands (helping to lubricate skin), assist with collagen synthesis and help with eczema, rosacea, dermatitis, psoriasis.

More and more research is supporting the use of probiotics in the treatment for skin conditions, and these include the species of Lactobacillus, Bifidobacterium and Streptococcus.

WHAT'S WRONG WITH WHEAT?

The health havoc that wheat causes is concerning and real but unfortunately very much denied or swept under the carpet.

Grains and wheat had a significant social and evolutionary impact. The bread culture of northern Europe goes 20.000 years back and the one of the Mayans and Aboriginal cultures traces even 650.000 years back. What has happened to the wheat grain?

Since the 1920ties the wheat grain became more refined by having the bran and germ taken out and replaced with synthetic vitamins and minerals. Food preparation techniques changed due to convenience. We stopped fermenting or soaking the wheat grain. The agricultural industry started to grow so much of it that we began to consume more quantities of wheat. Today it is in 75% of packaged foods. Wheat is also used as a preservative, additive, flavor, filler, starch, binder and it is an excipient in medication and our vitamins and minerals. It is also in our personal care products and cosmetics. We are exposed to it continually.

 Where did it all start?

Wheat has been hybridised and the number one contributing factor is our agricultural practices. We can spray 10 chemicals on the wheat from before its sown to the collection in the silo. However, the most detrimental agricultural practice that degenerates the wheat the most is the dying process a few weeks before harvest, using the chemical glyphosate, the active ingredient in Roundup. This chemical is best known as being sprayed on to our genetically modified foods such as canola, cotton, sorghum, oats, wheat, rye, chickpeas, black beans and soy. Glyphosate evolved from a chelating agent to a herbicide, changed to an anti-parasitic and anti-microbial patent and since 2010 it is a biocide.

What does Glyphosate destroy your physiology?

This means that when glyphosate is sprayed on our food crops of plants, it kills the soil ecology, particularly the microorganisms in the soil. Once the glyphosate is on our food it unfortunately has the same detrimental impact by destroying our gut ecology. Our microbiome and all its related functions such as the digestion of our food, production of aromatic amino acids which are precursors for our 30 neuro-transmitters (e.g. serotonin, GABA or dopamine), vital nutrients such as folate and hormones. As a consequence, our immunity, neurology and microbiome become compromised.

The fact that wheat has been so hybridised over the last decades and the increased use of glyphosate are the number one reason why we see a sky rocketing increase in non-celiac gluten sensitivity, wheat allergy, celiac disease, fructose-malabsorption, gut disorders, IBS, neurological disorders, Parkinson, autism, depression, anxiety and dementia as well as autoimmune diseases related to gluten since the year 2000. 1, 2, 3, 4, 5, 6, 7, 8

Glyphosate is not the only contributor but has a large impact as we destroy our soils, the nutrition of our food and gut microbiome. As we do so, it makes us more vulnerable to additional stress, chemicals and pesticides, challenging our bodies, having a knock-on effect.

The thee problematic proteins in wheat

The three problematic proteins in wheat include gluten, amylase trypsin inhibitor and wheat germ agglutinin. The amylase trypsin inhibitor and as well as the wheat germ agglutinin can also cause havoc to someone’s health regardless if someone is sensitive to gluten or not.

Amylase trypsin inhibitors can cause an inflammatory response in the GI tract by stimulating immune cells. Gut inflammation contributes to intestinal permeability, which means that the tight junctions between the cells in the gut wall are loosened, so that more than just nutrients pass into the bloodstream. The compromised border control system in the gut is very often referred to as leaky gut.

Gluten accelerates this process through the release of zonulin. A protein the independently loosens the junctions between the gut cells letting other proteins, bacteria, parasites, viruses, dust molecules and much more pass into the bloodstream.

Wheat germ agglutinin also is an inflammatory immune disrupting protein found in wheat that additionally disrupts the natural immune barrier in the gut, increasing its permeability of things that do not belong into the blood.

What can you do about it?

Be conscious of your food sources. Purchase the majority of your food organic or chemical and pesticide free from local farmers markets or food coops. Get an organic vegetable box delivered to your door. It is imperative to find out where the food you eat comes from. That way you can ensure that the glyphosate content is low to nil.

If you think that wheat is a problem for you avoid it for 6 weeks to see if it makes a difference to your health. If it does not make a big difference take it a step further and avoid all gluten sources for 6 weeks, including wheat, spelt, rye, barley, oats and kamut. If you think you cannot live without wheat, the only one I would recommend sourcing to make your own sourdough is organic emmer wheat.

It is also crucial to get back into the kitchen and start cooking your meals from scratch again. The solution is simple. Avoiding processed foods and eating real food. It really comes down to taking responsibility of your health and choosing, if you want to walk through life by feeling your best.

If you are looking for a gluten free bread alternative that is not full of nasties, enjoy making my almond and seed loaf below. It is high in protein, fiber, and very delicious.

If you want to try my Almond & Seed Loaf as a healthy wheat alternative click here.

A documentary on “WHAT’S WITH WHEAT” that is a MUST SEE by Cindy O’Meara: can be accessed here.

Copyright 2020 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

Balance your Hormones Naturally

How do you know, if your estrogen is out of balance?

Here are the nine most common symptoms of estrogen dominance:

1. Abnormal menstrual periods
2. PMS symptoms, such as bloating and breast swelling or tenderness
3. Mood swings, often presenting as depression or anxiety
4. Loss of sex drive
5. Sluggish metabolism and/or weight gain (especially in the abdomen and hip area)
6. Fatigue
7. Hair loss
8. Thyroid imbalances
9. Sleep disturbances

Before we talk about natural solutions to balance hormones, we have to look at the causes of hormone imbalance.

Hormonal imbalances are multi-factorial disorders. They can be caused by a combination of factors including medical history, genetics, diet, stress levels and exposure to toxins. Some of the major contributors to hormone imbalances include:

- BEING OVERWEIGHT OR OBESE

- GENETIC SUSCEPTIBILITY

- HIGH AMOUNTS OF STRESS

- LACK OF SLEEP & REST

- TOXICITY (exposure to pesticides, harmful chemicals, toxins, cigarettes and excessive alcohol)

- GUT ISSUES: Poor diet and all of the above factors, play a significant role in hormone regulation as they can contribute to leaky gut which makes you more susceptible to hormones problems. When leaky gut is present, there are large cracks or holes in the intestinal lining of your gut wall, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) leading to problems within the digestive tract and beyond.

Which of the above factors do you have to work on to balance your hormones more?

So, let’s look at how you can balance your hormones naturally?

Here are my top 8 steps you can start with:

1.     Heal Your Gut: Sex and stress hormone disorders can be directly linked to gut health. Cortisol your stress hormone can impact your gut health profoundly by altering the balance of your microbes and damaging the gut lining. High levels of cortisol also suppress the immune system making it vulnerable to pathogens and infections. Digestive health can also impact your oestrogen levels through the oestrogen-gut-microbiome axis. If you have dysbiosis (= microbial imbalance in your digestive tract) and lower microbial diversity, your gut bugs will not produce enough of the enzyme called ß-glucuronidase, breaking down oestrogen in its active form. This results in less circulating active (useful) oestrogen and more bound (ready for excretion) oestrogen. If your elimination pathways such as liver and gut are not working efficiently, that bound oestrogen will re-circulate, resulting in an imbalance of oestrogen in our body. Oestrogen excess can affect heart and bone health all the way to contributing to obesity. To effectively eliminate excess oestrogen, it is important to support gut and liver health.

2.     Top 3 Natural Supplements assisting with hormone health include:

a.     Vitamin D (get your levels checked)

b.     Bone Broth

c.     Probiotics

3.     Sleep: Getting 8 hours of good quality sleep is essential for balanced hormones. A lack of sleep or disturbing your natural circadian rhythm through shift work contributes to hormone imbalances because your hormones work on a schedule. To maximise hormone function, ideally try to get to bed by 10pm and stick with a regular sleep-wake-cycle as much as possible.

4.     Relax & Rest: Chronic stress is one of the biggest contributors to high cortisol levels and can lead to changes in the serum levels of many hormones. The quickest way to rebalance your nervous system and put your body in a relaxed state is meditation and deep breathing. Give both a try. Ensure you make enough time for self-care, rest and relaxation on your weekend.

5.     Swap Refined Carbs for Healthy Fats. Eating a variety of healthy, anti-inflammatory fats such as ghee, coconut oil, duck fat, macadamia oil, avocado oil, olive oil and grass-fed butter are key to keeping your hormones balanced. It is also important to stay clear from oils high in omega-6 fats such as sunflower, safflower, canola, corn, cottonseed, peanut and soybean) and increase your intake of omega-3 rich food sources including chia and flaxseeds, walnuts, wild fish and grass-fed animal products). An omega-6 source that is worthwhile including into your diet is hemp seeds as they contain gamma-linolenic acid (GLA) which supports healthy progesterone levels.

6.     Use Adaptogen Herbs, a unique class of healing herbs that promote hormone balance, boost immunity and combat stress such as ashwagandha, medicinal mushrooms, rhodiola and holy basil (tulsi). I personally enjoy using those herbs in the form of tea or I include them in my jellies.

7.     Address Emotional Imbalances. Your emotions have a direct impact on your physical health according to Chinese Medicine. Fear for example is a very common emotion that is associated with contributing to hormone imbalances as it affects cortisol levels, imbalancing kidney, adrenals and reproductive organs. This may contribute to conditions such as PCOS or infertility. Emotions such as anger, impatience, frustration or un-forgives weakens the liver, contributing to an oestrogen imbalance. On the other side, emotions such as worry or anxiety can weaken your pancreas and spleen affecting several hormones. So, it is very important to balance your mental, emotional and physical when wanting to balance hormones naturally. Self-inquiry and self-awareness are paramount when it comes to addressing the layers of hormone imbalances. This can be achieved through reducing stress, taking time for self, calming one’s nervous system through meditation and breathing exercises. Modalities that are effective in improving the mental, emotional and physical layers of hormone imbalance are Neuro-Training Kinesiology and Acupuncture.

8.     Be aware of the birth control pill and medications. The birth control pill alters hormone levels as this hormone therapy raises oestrogen levels. In regards to medications it is always important to look out for their side effects. Ask your doctor, if they can potentially disrupt your hormones.

Top 13 Immune Boosters

Here are some powerful immune boosters to prevent or cure the common cold or flu and keep your immune system strong for #covid19

BUT remember that one of the most important Immune Boosters right now is staying calm and centered in Self TRUST, as stress will suppress your immune system, shut down your adrenals and invite the virus.

So engage in yoga, meditation, breath work, have a nap, whatever you need to do to stay in your "Rest and Digest" state.

Stay hydrated.

Support your adrenals, decrease coffee and alcohol.

Keep exercising moderately and prioritise sleep as both boost cytokine production, helping to regulate your immune response.

Focus on staying calm & centered.

8 Top Tips to Kick Sugar and Alcohol Cravings

Are you having more Sugar and Alcohol Cravings since the Lock Down?

The whole COVID 19 pandemic and its related disruption of your work/life balance, social interactions, as well as spending more time inside together with your family unit may definitely lead to increased anxiety, frustration, anger, sadness or worry.

Of course the quick fix can be sugar or alcohol, as it helps you to suppress your emotions, relaxes and brings hope. However, the down side is that sugar and alcohol will increase your inflammation, which will have a negative affect on your prefrontal cortex, your brains center for good decision making. So the vicious cycle of craving more sugar and alcohol can start, suppressing your immunity and well-being.

So let's identify what the motivators behind your sugar or alcohol cravings are. Is is emotional, boredom or lack in nutrients?

What can you do about it?

HERE ARE MY 8 TOP TIPS:

(1) SPEND MORE TIME WITH SELF. You need to fill your cup daily by doing something for yourself for 30-60 minutes. Non negotiable!
I highly recommend that this includes movement, meditation and breathing exercises and time in nature.

(2) PURPOSE & VALIDATION. We all need the two. If you find that this is compromised in your life right now then you may want to start with a new little project to create a new purpose and goal to get excited about. It can be as simple as learning to meditate.

(3) LEAVE THE SWEETS AND ALCOHOL AT THE STORE. Having them in the house is like self-torture. You will end up having them.

(4) INCREASE YOUR FIBRE INTAKE 35-40g/day which helps you to stay fuller longer. Eat vegetables with every meal.

(5) CONSUME MORE HEALTHY FATS (choose coconut oil, ghee, extra virgin olive oil and ditch those vegetable oils). Become a fat burner!

(6) ADD SMALL AMOUNTS OF PROTEINS TO EVERY MEAL.

(7) CONSUME MORE SOUR & PROBIOTIC FOOD.

(8) SWITCH TO STEVIA & MONKFRUIT SWEETENER.

Grass-Fed, Grass-Finished, Grain-Fed or Organic Meat?

We have been hit by so many terms. Let’s take a minute and clarify what they really mean and what we should choose.

Grain fed means, that the cow is fed grain at some point in its life. Grain fed meat is higher in hormones and antibiotics and results in more antibiotic-resistant bacteria. Feeding cattle grain makes their intestinal tracts much more acidic, and this promotes the growth of bacteria like E. coli.(1, 2)

Grass fed and grass-finished means, the cow is fed 100% grass for its entire life. Research shows that traditional farming practices result in benefiting the environment by reducing green house gas emissions, increasing biodiversity of pasture ecosystems and improving quality of run-off water from well-managed pasture.(3, 4)

Grass-fed but not grass-finished means that the cow was grass fed as well as grain.

Organic means, that the cow was raised on certified organic land without synthetic fertilizers, pesticides, or GMOs. The animals must also have year-round outdoor access and be fed a diet free of hormones or antibiotics. Although organic cows are much healthier, it’s possible for a cow to be grass-fed and not organic or vice versa. This is a special label you need to look out for. 

When choosing your beef, it is clear that you go for grass-fed, grass-finished, organic beef from cows raised on well-managed farms that you trust. However, due to the fact that they live longer and take up more space it tends to be more expensive. If you are on a budget you can still source grass-fed, grass-finished beef that is close to the cost of grain-fed beef, particularly if you buy in bulk.

High-quality grass-fed, beef and butter from healthy, grass-fed and grass-finished cows or other animals also taste better and are higher in omega-3 fatty acids, conjugated linoleic acid (CLA) and precursors to vitamin A and E, cancer fighting antioxidants, compared to grain fed beef. (5, 6)

CLA is a powerful polyunsaturated fatty acid that is essential obtain from our diets as it discourages weight grain, builds muscle and has been shown to help fights cancer.

Talk to your local a butcher and read the labels when purchasing your meat and butter.

My go to sources are:

Purebred Meats Thirroul

Gregory Downs Ogranics

9 Ways to Strengthen Your Gut Brain Connection

Did you know that anxiety, fear, worry or stress can cause bloating and digestive problems?

Recent studies show that your brain affects your gut health and your gut ecology even affects your brain health. The communication system between your gut and brain is called the gut-brain axis. There are 100 billion neurons in the human brain compared to your gut containing 500 million neurons!

The vagus nerve is one of the biggest nerves connecting your gut and brain. It sends signals in both directions. Stress inhibits the signals sent through the vagus nerve, causing gastrointestinal problems.

Strengthening your vagus nerve, your longest nerve in your body, is a game changer for your gut and overall health.

Here are 9 FACTS about this powerful nerve bundle:

✔️ The vagus nerve translates between your gut and brain.
✔️ It prevent inflammation.
✔️ It initiates your body's relaxation response.
✔️ It helps you to breathe.
✔️ It's intimately involved with your heart.
✔️ Over stimulation of the vagus nerve is the most common cause of fainting.
✔️ Electrical stimulation of the vagus nerve reduces inflammation and may inhibit it all together.
✔️ It helps you make memories.
✔️ New research has revealed that the vagus nerve may be the missing link to treating chronic inflammation, and the beginning of an exciting new field of treatment for serious, incurable diseases.

Amazing, ha!

Let's start supercharging your vagal tone now with my 9 tips below:
(1) Trust vs fear
(2) Kindness towards self
(3) Connect to your body, breath, nature & move
(4) Slow down
(5) Meditate daily
(6) Don't multitask while eating
(7) Reduce Social Media
(8) Reduce stimulants (e.g. alcohol, coffee, black tea, green tea, chocolate, sugar)
(9) A gut healing diet (high vegetable consumption, seasonal organic fruits, high quality protein, healthy fats [olive oil, avocado, ghee, coconut oil], collagen and bone broth, fermented foods if you are fine with histamines [sauerkraut, kimchi, coconut yoghurt, tempeh, miso], activated nuts and seeds, soaked and sprouted GF grains and legumes)

What are you starting to implement more off?

The Healing Power of Beetroot

Since the Middle Ages beetroot has been used to treat illnesses related to the blood and digestion. In the recent years the beetroot has gained interest as a health promoting, functional food and the research community is now fully invested in researching beetroot vegetables, also, known as Beta vulgaris rubra.

The health promoting compounds of beetroot include antioxidants, carotenoids and nitrates, helping to amplify the health benefits of beets even more. Consuming beetroot juice increases the amounts of ascorbic acid, phytoestrogens, phenolic acids, carotenes and vitamin E for the body, beneficial for immunity and cardiac health.

Recent studies have linked the consumption of dietary nitrate-rich vegetables such as beetroot to cardio-protective BP-lowering effects, as well as improving stamina and increasing energy for athletic performance such as running in healthy adults. 1 2

Beetroot additional supports detoxification and cognitive function and is a high source of folate which is contributing to the body’s ability to make cells and copying and synthesising DNA. 3

You may have noticed in the past that after consuming beetroot your urine turns pinkish in colour. This is completely normal as a third of the population react to beetroot compounds that way.

If you are challenged with too much calcium in your body, contributing to a potential build up in your kidneys, associated with the development of kidney stones, it is beneficial to reduce beetroot consumption as they are high in oxalates, preventing the absorption of calcium in your body. High levels of oxalates can also contribute to interfering with iron absorption. If you know to be prone to low iron or feel sluggish or fatigued after beet consumption, it may be wise to reduce their consumption.

Click here for my delicious beetroot salad recipe.

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Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott

WHICH FISH IS SAFE TO EAT?

Fish is an important source of omega-3 fatty acids. However, due to fossil fuel emission, radiation, and heavy metals such as mercury building up in our waters and fish, it is important to choose the right type of fish to reduce the toxic load and limit inflammation in your physiology.

Farmed fish has various health implications due to the use of antibiotics, affecting your gut ecology, the use of pesticides and chemicals including dioxin, dibutyltin, polybrominated, as well as diphenyl and the pigment Canthaxanthin. All of these practices affect the fish populations in the wild.

The fish that should be avoided due high heavy metal levels, high omega-6 levels, fatty acid characteristics or because they are ridden with pesticides, feces, bacteria and parasites due to farming techniques, include

·      Farmed Salmon

·      Imported, farmed Shrimps

·      Atlantic Bluefin Tuna

·      Grouper

·      King Mackerel

·      Sturgeon

·      Swordfish

·      Shark

·      Orange Roughy

·      Imported Bass, Say, Tra

·      Imported King Crab

·      Eel

·      Atlantic Flatfish

·      Farmed Baramundi

·      Ocean trout

·      Atlantic Cod and Tilapia.

The best fish is local, fresh caught fish, that comes from sustainable fisheries. Those type if fish are lower in contamination and higher in omega-3 fatty acids which is an important essential fatty acid for your body. Also found in wild-caught fish are healthy protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

The seafood that I enjoy on a weekly basis are:

·      Monkfish, Rockling, Trevally or Ling (for curries)

·      Wild caught Alaskan salmon

·      Black cod

·      Snapper

·      Bass

·      Sablefish

·      Wild Barramundi

·      Lobster

·      Oysters

Click here to access my quick and easy fish curry recipe that is one of our favorits.

Enjoy!

Recipe Copyright 2019 Doctor Verena. All Rights Reserved

Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram

Styling by Belinda Elliott