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Breakfast

ARE YOUR BREAKFAST CEREALS CONTRIBUTING TO ILL HEALTH?

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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.

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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.

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Recipe Copyright 2019 Doctor Verena. All Rights Reserved

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

Styling by Belinda Elliott



WHAT'S WRONG WITH WHEAT?


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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.

 

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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.

 

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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





 

THE IMPORTANCE OF BREAKFAST

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Breakfast is the most challenging meal of the day in our household. My three men love diversity, flavor and sometimes they behave as if I am a restaurant they can order from. However the reality looks different, as we know. I cook one breakfast for everyone and it has to be fast. I agree with flavor, diversity and nutrient density. Our go to breakfasts include:

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  • Chia seed pudding with lots of activated seeds and nuts, fresh berries and coconut yoghurt,

  • Fresh cooked quinoa porridge with a variety of toppings,

  • Eggs in many forms accompanied with greens and avocado,

  • Brown rice congee, cooked in slow cooker with chicken stock, served with greens, herbs and egg.

  • Home-made GF granola with sheep’s yoghurt,

  • Frittata, or

  • Acai bowl.

  • All of the above can be accompanied by a green juice, or chicken broth to provide some additional goodness and nourishment for the body and mind.

Breakfast is really the most important meal of the day. When waking up you break an overnight fast (intermittent fasting) so the first thing your body needs is water to hydrate your body and brain. Enjoy some filtered water with or without lemon juice. Your breakfast will then assist you to refuel your glycogen (energy) stores and it will kick start your metabolism. It is critical to providing you energy for the day and if nutrient dense it will prevent you from craving salty and sweet foods in the evenings. Your blood sugar levels will also be more stable throughout the day which will have a positive effect on your energy levels and mood.

It really makes a difference to your health when you get up 15 minutes earlier to develop a nice morning routine which includes a cooked breakfast that you enjoy. You will also find that you are more resilient to the stress the day may throw at you as you start your day more relaxed. That is of course considering you do not check your phone in those 15 minutes and make them sacred for you. Giving time to nourish yourself in the present moment is truly a big gift to yourself.

One of my favorite recipes that I want to share with you is the Summer Acai bowl. It is very easy to prepare, rich in anti-oxidants, minerals, vitamins, healthy fats, gut-healing gelatin, protein and fiber. Children particularly love the color and that they can decorate it by choosing the toppings. Enjoy it!

 

ACAI BOWL RECIPE

Preparation time: 5 minutes

Servings: 2

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INGREDIENTS

  • 2 tbsp Acai powder

  • 1 tbsp of Gelatin & hydrolysed collagen (optional)

  • 1 frozen banana

  • 1 handful of frozen blueberries

  • 1 handful of frozen raspberries

  • 2 tbsp of GF oats or rice or quinoa flakes

  • 200ml (2/3 cup) of coconut milk

  • 1 tbsp of coconut yoghurt or kefir

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TOPPINGS

  • Chia seeds

  • Linseeds, ground

  • Fresh mint

  • Home-made granola

  • Nuts, chopped

  • Sunflower or pumpkin seeds

  • Fresh seasonal fruit

  • Desiccated coconut

  • Goji and/or inca berries

METHOD

Put all the ingredients in a high-speed blender and process for 2 minutes at high speed (Thermomix speed 10).  Distribute between two bowls, depending on how hungry you are and garnish with your favorite toppings.

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Recipe Copyright 2019 Doctor Verena. All Rights Reserved

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

Styling: Belinda Elliott

REFERENCES

  • Betts, J.A., Chowdhury, E.A., Gonzalez, J.T., Richardson, J.D., Tsintzas, K., Thompson, D. (2016). Is breakfast the most important meal of the day? Proc Nutr Soc. 75(4):464-474.

  • Adolphus, K., Lawton, C.L., Champ, C.L., Dye, L.. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 7(3):590S-612S. doi: 10.3945/an.115.010256.