This delicious nut roast recipe is as good as shop bought nut roast! The recipe was given to me by a vegetarian friend. It’s a healthy vegetarian option for Christmas dinner and is full of fibre, vitamin A, healthy fats and plant-based protein.
Serves 2
Ingredients
1tbsp coconut oil
1 large shallot
325g sweet potato
2 garlic cloves
80g brazil nuts
50g walnuts
25g pumpkin seeds
25g sunflower seeds
1tbsp tamari
2tbsp fresh thyme leaves
1 egg
Instructions
Firstly preheat the oven to fan 200C.
Now melt the coconut oil in a large pan. Cook the onions on a low heat for 5 minutes. Next add the garlic and cook for 2 minutes.
Then grate the sweet potato and add it to the pan. Mix in with a wooden spoon.
Take off the heat. Next chop the fresh thyme leaves. Crack an egg into a bowl and whisk it. Add the thyme and egg to the pan with the tamari. Next roughly chop the brazil nuts, walnuts, pumpkin seeds and sunflower seeds and add to the pan. Mix it all up.
Finally line a loaf tin with grease proof paper and grease with a bit of coconut oil. Add the nut roast mixture to the lined and greased loaf tin. Fold over a bit of the grease proof paper to cover the top of the nut roast so it doesn’t brown on top too much.
Place the nut roast in the middle of the preheated oven for 45 minutes.
Once cooked remove from the oven. Leave to cool for a bit. Pull out the nut roast using the grease proof paper. Cut in half. Serve with roast vegetables and gravy (I like to make shiitake mushroom gravy).
Hormones are like chemical messengers, and govern nearly every cellular action in our body.
While very important, our sex hormones like oestrogen, progesterone and testosterone, are actually not essential for our survival.
They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.
On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesise proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.
These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out at certain stages of life!
SO WHAT HAPPENS WHEN HORMONES STOP PLAYING WELL TOGETHER?
We can often experience a ripple effect, LIKE MOOD SWINGS, even when there’s a slight hiccup in hormone function.
Also, due to the fact that the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues.
The 10 signs you may have a hormone imbalance
Poor sleep – not being able to fall asleep or stay asleep
Fatigue that’s not alleviated by sleep
Night sweats and hot flashes
Resistant excess weight and body fat, especially around the belly
Low libido or sexual dysfunction
Acne or other skin issues
PMS symptoms
Foggy thinking (brain fog!) and difficulty concentrating
Mental health issues – depression and anxiety in particular
Mood changes like irritability and anger
THE MAIN CAUSES OF HORMONAL IMBALANCES
While there are many causes, here are the most common ones that have been identified:
Age and stage of life
Chronic stress
Medications (e.g. the Pill)
Toxins and endocrine disruptors like xenoestrogens
Poor nutrition and lack of adequate key nutrients
Blood sugar regulation problems
Disrupted circadian rhythm
Chronic inflammation (e.g. leaky gut & digestive system inflammation)
SIMPLE WAYS TO SUPPORT AND REBALANCE YOUR HORMONES NATURALLY
Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.
Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation.
Grains and dairy may cause or exacerbate hormonal problems for some people.
Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it.
Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks!
Exercise daily: Working out on a regular basis, engaging in resistance (or strength) training, and incorporating a specific workout called HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit.
Better sleep: getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!)
Stress management & self-care: the truth is – stress can be devastating for hormonal health.
We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!
Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care.
½ cup almond or other nut butter, no sugar-added (if nut-sensitive, use sesame tahini or pumpkin seed butter) ½ cup virgin coconut oil 3tbsp raw cacao powder stevia, xylitol or monk fruit to sweeten to taste silicone candy mould or mini-muffin pan
Optional add-ins:
splash of real vanilla extract or vanilla powder
cinnamon or ginger
pinch of Himalayan pink salt or Celtic grey salt
Instructions:
In a large pan melt the coconut oil and nut butter over low heat.
Stir in cacao powder and desired sweetener.
Remove from heat and add vanilla (+ other add-ins), if using.
You may want to pour mixture into a “spouted” cup to make pouring easier.
Pour mixture into silicone candy molds or mini-muffin pan (about 1 Tb of mixture)
Put in freezer or fridge until set.
Remove from molds and store in the fridge in an airtight container.
Be mindful that each fat bomb is considered a full serving of fat – great for curbing the appetite, satisfying a sweet tooth and supporting your hormones with the building blocks they need!
Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies. Moreover, it’s the fourth most abundant mineral that we have! Magnesium – the key nutrient for fatigue helps you to have more energy, better sleep and less muscle cramps amongst many other health functions!
So what role does magnesium – the key nutrient for fatigue play?
Do we really need to be consuming magnesium or taking supplements?
Magnesium has many positive health effects including:
Supporting the adrenal glands in producing energy hormones.
Relaxing the bowel muscles and helps to ease constipation.
Helping to stop chocolate cravings.
Lowering our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabiliser found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn, a magnesium deficiency can affect our stress level and emotional state.
Also magnesium helps you to sleep by relaxing your muscles and helping to produce melatonin.
Magnesium is used in hospitals and given to patients intravenously who are having heart palpitations – the magnesium helps slow down their heart rate.
Numerous chemical reactions in our body, including making DNA.
Helps maintain our brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.
Regulate muscle contractions – it works opposite to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps and also PMS.
Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.
Despite magnesium being so abundant in our body, many people don’t get enough of it.
Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).
So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?
Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.
There could be consequences from consuming too much magnesium or not enough magnesium:
Too much magnesium can cause various symptoms, including diarrhoea, nausea, vomiting, lethargy, and irregular heartbeat. Therefore, you might not want to take a supplement that contains magnesium if you are already getting enough magnesium through your food and other sources.
A magnesium deficiency (called hypomagnesemia) could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes.
Now that we know the importance of magnesium, where do we find magnesium?
Good news! There are plenty of magnesium-rich natural food sources.
Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)
Raw almonds and cashews (raw nuts are better than roasted nuts – roasted nuts lose magnesium during the roasting process)
Dark chocolate
Black beans, peas, and soybeans
Green leafy vegetables (spinach, kale)
Whole grains (oat bran)
Herbs (coriander, chives, dill, sage)
Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium.
But, clearly the easiest (and yummiest) way of getting in your daily magnesium – the key nutrient for fatigue, is to include plenty of food sources high in this multi-tasking mineral, such as creamy pumpkin seed butters!
RECIPE:
Creamy Pumpkin Seed Butter
Ingredients:
2 cups raw pumpkin seeds
1-2 tsp olive oil
Preparation:
Preheat oven to 350 degrees.
Spread the pumpkin seeds on a baking sheet.
Bake for 10-12 minutes, until lightly golden.
Cool for 15-20 minutes.
Put the pumpkin seeds in a food processor.
Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Next add some of the oil, as needed, until the desired consistency is obtained.
Finally pour spoon the pumpkin seed butter into a glass jar and store in a cool, dry place.
Whenever I post a photo of this recipe that I had for dinner, people in my Fight Fatigue with Nutrition facebook group ask for the recipe! So I’ve written up the recipe for you! Here it is!
It’s nice to have warm, comforting meals in the cold winter evenings. This tasty sweet potato and lentil curry recipe is my favourite dinner to have at the weekend. Check out my similar butternut squash & lentil curry recipe here.
The brown rice is lower in sugar than white rice and as it is wholegrain it contains more B vitamins and magnesium.
Serves 2
Prep time: 20 minutes
Cooking time: 35 minutes
Ingredients
1tbsp Coconut Oil
1 Red Onion
1inch Root Ginger
¼ tsp Himalayan Pink Crystal Salt
¼ tsp Black Pepper
1/2 tbsp Ground Cumin
1/4 tsp Ground Coriander
1/4 tsp Ground Turmeric
300ml Passata
1/4 block Coconut Cream
125g Red Lentils
1 Medium Sweet Potato
I large leaf Cavolo Nero
600ml Filtered Water
150g (75g/serving) Brown Rice
Instructions
Firstly melt the coconut oil in a large frying pan.
Now add the chopped onion, chopped ginger, salt, black pepper, cumin, coriander and turmeric and stir. Fry for 5 minutes or until the onions start to look clear.
Now cut off a quarter of the coconut cream block and place in the pan
Next add in the passata and water. Pour in the red lentils. Bring to the boil and then simmer on a low heat for 30 minutes stirring regularly. If it starts to dry up, add in extra water.
While the curry is cooking, soak the brown rice for 5 minutes. Then rinse and pour it into a pan of filtered water at the ratio 1:2 brown rice:water. Bring to the boil and then simmer for 25 minutes on a low heat.
Finally cut up 2 inch by 1 cm pieces of the cavolo nero and add to the curry in the last 10 minutes.
Scoop half of the sweet potato and lentil curry onto a plate and serve with the brown rice. Enjoy!
Store leftover curry in the fridge for 24 hours. Freezable.
There may be something lurking within the gut, when and where it is least expected.
We’re probably already in tune with keeping the large intestine healthy, balanced and well-populated with good bacteria (got probiotics?).
But, what about the health of the small intestine that is located before it in the digestive tract?
The truth is, this is where the serious business of nutrient absorption happens before the waste products are sent through to the large intestine or bowel to be expelled.
As you can imagine, there’s quite a slippery slope that ensues when the flora in this critical stretch of digestive highway goes out of balance.
What is SIBO and what are the symptoms?
At its most basic level, SIBO or Small Intestinal Bacterial Overgrowth is when bacteria or other microorganisms, good or bad, grow out of control in the small intestine – an area that would normally have a low bacterial count, as compared to the large intestine.
Microorganisms setting up shop in this area (colonisation) end up damaging the cells lining the small intestine. This is otherwise known as leaky gut or an increase in intestinal permeability.
This, in turn, impairs the digestive process and overall absorption of nutrients which can exacerbate nutritional deficiencies, allow toxins, infections and undigested protein molecules to enter the bloodstream that then cause widespread inflammation, food sensitivities, autoimmune disorders, and other immune reactions.
There are three types of SIBO; methane SIBO, hydrogen SIBO and hydrogen sulphide SIBO. They release methane, hydrogen and hydrogen sulphide gases respectively causing the below symptoms.
The most common symptoms of SIBO are:
Malabsorption issues and malnutrition
Weight loss (or gain)
Nausea and/or vomiting
Abdominal bloating or distension
Abdominal pain or discomfort
Acid reflux or heartburn (GERD)
Excessive gas or burping
Constipation and/or diarrhoea
Fatigue
Skin issues like rashes, acne, eczema and rosacea
Aches & pains, especially joint pain
As mentioned, one of the biggest concerns with SIBO is that you’re not absorbing essential nutrients, like protein, carbohydrates and fats properly. This can cause deficiencies of iron, vitamin B12, calcium, and the fat-soluble vitamins A, D, E and K.
What causes SIBO?
According to experts, the causes are not clearly defined but contributing factors to being diagnosed with SIBO can include:
Ageing
Metabolic disorders including diabetes
Chronic pancreatitis
Diverticulosis
Food poisoning
Injury to the bowel
Recent abdominal surgery
Coeliac disease is also associated with an increased risk for developing SIBO, and can be of a particular concern, as it disturbs gut motility leading to poor functioning of the small intestine.
Another common condition associated with SIBO is Irritable Bowel Syndrome. As a matter fact, studies have found that SIBO occurs simultaneously in more than half of all cases of IBS. It has even been reported that successful elimination of bacterial overgrowth in the small intestine resolves symptoms of IBS too.
The use of certain medications, including immunosuppressant medications, and proton pump inhibitors (acid reflux medications) as well as heavy metal toxicity, low stomach acid, inflammatory diets, and yep, you guessed it, stress are all thought to be contributors as well.
How can you test for SIBO?
It is typically diagnosed using a breath test in which the patient drinks a lactulose sugar-containing drink and exhaled gases are measured.
You can also test it with a stool test which is less invasion and doesn’t require fasting beforehand like the breath test.
If there are too many bacteria, excess gases (hydrogen, methane or both) will be produced. It should be noted that the reliability of this test is considered less than ideal, but is the only test available at the moment. You can find out more information about the SIBO breath test HERE.
What’s the treatment for SIBO?
Most nutritionists advise to adhere strictly to the “SIBO diet” for at least 4 weeks – which may include any (or all) of the following protocols:
Herbal antibiotics, including oregano oil
A low FODMAP/SCD, biphasic diet, GAPS and/or AIP diet; unfortunately, this includes avoiding garlic & onions
Supporting the migrating motor complex with foods and prokinetic supplements
Stress management; yes, this can help heal your gut!
Repopulating the good bacteria using probiotics, and then feed with prebiotics.
To learn more about the options for treating SIBO, contact Nutritionist Kate for a free 15 minute fatigue breakthrough call.
Combination of fresh “antibacterial” herbs: few sprigs of each – rosemary, oregano & thyme
2 bay leaves
1Tbs apple cider vinegar, unpasteurized
¼ – ½ tsp himalayan pink salt
Water to desired dilution
Instructions:
Preheat oven to 200 degrees C
Wash and chop veggies into large pieces – large enough that they won’t turn to mush.
Place your bones onto a baking sheet and place into the oven. Cook for 30 minutes.
Tie your herb sprigs into a bundle with cooking-safe string.
Once your bones have roasted, pull them out of the oven and put them directly into a slow cooker. Add the veggies and the herb bundle into the cooker with the bones.
Fill a 6-quart slow cooker with fresh water up to about ¾ inch under the rim. Add the bay leaves, apple cyder vinegar and salt.
Cook in your pot on low; you should have a gentle, rolling boil after an hour or so.
Remove the herbs after about 4 hours, otherwise your broth may look strange from the colours seeping out!
Remove the veggies once they’re very soft, but not yet mushy.
Let the bones cook for a total of 12-48 hours. Strain the broth, let cool a bit, and store in glass jars for up to ONE WEEK in your fridge. You can also freeze the broth if you don’t use it right away.
The appearance of a gel-like substance (natural gelatin) is normal and desired – enjoy the gut-friendly goodness!
Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.
Tea
has also been shown to have many health benefits. And some of these
benefits are thought to be related to tea’s antioxidant properties.
These properties are from its flavonoids known as “catechins.”
Flavonoids are anti-inflammatory and have a range of health benefits
that I talk about in this post.
Green tea versus black tea – What’s the difference?
What do green and black tea have in common?
First
of all, they both come from the camellia sinensis shrub that’s
native to China and India. Green tea contains slightly more
health-promoting flavonoids than black tea. How is this?
The
difference lies in how they’re processed.
If
the leaves are steamed or heated, this keeps them green. The heat
stops oxidation from turning them black. Then they’re dried to
preserve the colour and flavonoids which are the antioxidants.
Hence
you have green tea.
If the leaves are not heated, and are crushed and rolled, then they continue to oxidise until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.
PRO
TIP: Adding milk to your tea reduces the antioxidant ability.
Both
green and black teas contain about half of the caffeine in coffee.
That translates to about 20-45 mg per 8 oz cup.
Green tea versus black tea – Health Benefits
Tea
drinking, in general, seems to be associated with good health.
Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. They also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.
Overall,
drinkers of green and black tea seem to have a lower risk of heart
problems. Green tea has also been shown to reduce risk factors (i.e.,
blood lipid levels) a bit more than black tea has.
Cancers
– Antioxidants also reduce the risk of many cancers. Studies show
that both green and black teas can reduce the risk of prostate cancer
(the most common cancer in men). Also, green tea drinkers have a
lowered risk of breast and colorectal cancers. Black tea is being
researched for its potential to reduce the risk of ovarian cancer.
Overall,
antioxidant flavonoids in tea seem to help reduce the risk of some
different cancers. Green tea may have a slight edge over black tea,
but both seem to be associated with lower cancer risk.
Diabetes
– Both green and black teas can reduce the risk of developing type 2
diabetes. They also reduce diabetes risk factors, like elevated blood
sugar levels and insulin resistance. For example, some studies have
shown that both green and black teas can help reduce blood sugar
levels. Other studies have shown that green tea can also improve
insulin sensitivity.
Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the sweetener).
Contact Nutritionist Kate by clicking HERE to learn about the health benefits of consuming tea and other foods.
Conclusion
In conclusion, both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.
Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.
Furthermore, when you enjoy your tea, try to minimise or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.
I’d
love to know: Are you a tea drinker? Which tea is your favourite? How
do you like to enjoy it? Let me know in the comments below.
Recipe (Green tea): Matcha Energy Bites
Serves 6 (makes 12-18 bites)
Ingredients
1
cup shredded coconut, unsweetened 4 tbsp almond flour 1 tbsp
matcha green tea
2
tbsp honey or maple syrup
1
tbsp coconut oil
Instructions
Add
all ingredients into food processor and pulse until blended.
Shape
into 1-1.5″ balls.
Serve
& enjoy!
Tip:
If you use sweetened coconut, then you can eliminate the honey/maple
syrup.
There
are so many things that can go wrong with the skin: dryness, redness,
blemishes, etc.
Healthy
skin is a reflection of internal health. There are many creams and
cosmetics to put on top of your skin. But, there are also lots of
things you can do to nurture and nourish your skin to better health
from the inside.
How
better to do this than with food?
Your
skin needs many nutrients: water, essential fats, vitamins, and amino
acids. Here are five foods (and drinks and lifestyle tips) I highly
recommend if your goal is healthier-looking skin. As a bonus, I have
included a short list of some key foods to consider avoiding.
Let’s
dive in.
Skin Food #1 – Water
No
doubt hydration is key for healthy-looking skin! Water and other
hydrating fluids are great to help your skin stay moist and supple.
And
for a bit of an extra anti-inflammatory hydrating boost, try boosting
your water with anti-inflammatory green tea (sugar-free if possible).
Skin Food #2 – Oily Fish
Oily fish such as salmon contains many nutrients important for skin health – omega-3s, and vitamins A and D to name a few.
Omega-3s
are anti-inflammatory to help cool the flames of inflammation.
Vitamin A can help with blemishes and dryness, while vitamin D helps
with skin tone.
Skin Food #3 – Bell peppers, citrus, and broccoli
Collagen
is one of the most abundant proteins in our body. It’s also known
to help our skin stay firm and supple.
Vitamin
C is necessary for your body to make collagen. So foods rich in
vitamin C are great for your skin. Cue: bell peppers, citrus, and
broccoli.
FUN
FACT: Overcooking vitamin C-rich foods can destroy some of the
skin-supporting vitamins. So, try having these lightly steamed or raw
for maximum vitamin C levels.
Skin Food #4 – Bone broth
Homemade
bone broth contains a lot of the amino acid glycine. Glycine is
another essential component of the skin protein collagen.
Glycine
helps speed the healing of the skin and the gut. Win-win.
Skin “Food” #5 – Sleep more & stress less
I
know these aren’t exactly foods, but they’re an important part of
naturally great skin. When we don’t sleep enough, or stress too
much our body flips on systems that affect our whole body…
including our skin.
Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.
To learn more about foods for healthy skin, contact Kate for a free 15 minute call.
Watch out for these foods
Some
foods are allergenic or inflammatory. These can cause all sorts of
issues in your body, including affecting your skin.
It’s
hard to come up with one list of inflammatory or allergenic foods for
everyone. Each person is biochemically unique, so you may have to go
through this and see what applies to you. There are a few common
allergens that may be a good bet to eliminate from your diet.
The
first is processed foods. These are pretty much not-so-good for
everyone. And they can affect your health in so many ways, including
how your skin looks & feels. Try ditching pre-packaged and fast
foods in favour of whole foods as much as possible. Not just for your
skin, for your whole body (and mind).
The second is gluten. While only a small number of people have serious reactions to gluten (i.e., coeliac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.
Third in line is dairy. It could be a hormonal response or even an insulin response. We don’t quite know why, but many people who cut out dairy report better skin.
Conclusion
Skin
health is not just about what you put on your skin, but what your
skin gets from the inside too. There are lots of important nutrients
and foods to help support healthy skin. Which also means, that there
are lots of foods that can affect your skin in negative ways as well.
Hydrating,
eating nutrient dense whole foods, and avoiding common allergenic and
inflammatory foods might make all the difference for you.
Do
you have an awesome recipe or tips for people to eat more of these
“skin-healthifying” foods? Let me know in the comments below.
Recipe (Omega-3 vitamin C rich): Not Your Typical Salmon Salad
Serves 2
Ingredients
4
cups baby spinach (or mixed greens)
1
bell pepper, chopped 1 cup cherry tomatoes ½ large cucumber,
chopped
8 oz
smoked salmon, or 1 can salmon, roughly chopped Drizzle of your
favourite (gluten-free, dairy-free) dressing
Instructions
Place
2 cups of greens into each of 2 bowls.
Top
with veggies and salmon.
Drizzle
with dressing.
Serve
& enjoy!
Tip:
Serve with a large mug of green tea for an extra skin-supporting
bonus.
The gut-brain connection. If there was ever a call for “digestive health,” this is it!
Yes, it’s true. The gut is considered the “second brain.”
There is no denying it any more.
And because of the new
scientific discoveries about the vagus nerve, the enteric nervous
system, and the amazing influence your gut microbes can have, it’s no
wonder what you eat feeds not only your body but can directly affect
your brain.
I find it amazing (but
not too surprising).
What exactly is the gut-brain connection?
Well, the gut-brain connection is very complex, and to be honest, we’re still learning lots about it!
There seem to be
multiple things working together. Things like:
The vagus nerve that links the gut directly to the brain;
The “enteric nervous system” (A.K.A. “second brain) that helps the complex intricacies of digestion flow with little to no involvement from the actual brain;
The massive amount of neurotransmitters produced by the gut;
The huge part of the immune system that is in the gut, but can travel throughout the body; and,
The interactions and messages sent by the gut microbes.
This is complex. And
amazing, if you ask me.
I’ll briefly touch on
these areas, and end off with a delicious recipe (of course!)
The vagus nerve
There is a nerve that
runs directly from the gut to the brain.
And after reading this
so far, you’ll probably get a sense of which direction 90% of the
transmission is…
Not from your brain to
your gut (which is what we used to think), but from your gut up to
your brain!
The enteric nervous system and neurotransmitters
Would you believe me if
I told you that the gut has more nerves than your spinal cord?
I knew you would!
And that’s why it’s
referred to as the “second brain.”
And, if you think
about it, controlling the complex process of digestion (i.e.
digestive enzymes, absorption of nutrients, the flow of food, etc.)
should probably be done pretty “smartly”…don’t you think?
And guess how these
nerves speak to each other, and to other cells? By chemical
messengers called “neurotransmitters.”
In fact, many of the
neurotransmitters that have a strong effect on our mood are made in
the gut! e.g. a whopping 95% of serotonin is made in your gut, not in
your brain!
The immune system of the gut
Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defence system would be located there too, right? 70% of our immune system is in our gut!
And you know that the
immune cells can move throughout the entire body and cause
inflammation just about anywhere, right?
Well, if they’re
“activated” by something in the gut, they can potentially wreak
havoc anywhere in the body. Including the potential to cause
inflammation in the brain.
Gut microbes
Your friendly neighbourhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!
But more and more
evidence is showing that changes in your gut microbiota can impact
your mood, and even other, more serious, mental health issues.
How do these all work together for brain health?
The honest answer to how these things all work together and make the gut-brain connection is that we really don’t know just yet. More and more studies are being done to learn more.
But one thing is
becoming clear. A healthy gut goes hand-in-hand with a healthy brain!
So, how do you feed your brain?
Of course, a variety of
minimally-processed, nutrient-dense foods is required, because no
nutrients work alone.
But two things that you many consider eating more of are fibre and omega-3 fats. Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.
If you’re struggling with brain fog, fatigue and low mood and would like to know more about foods to feed your brain, contact Kate to book a free 15 minute fatigue breakthrough call!
Blend blueberries
in the food processor until smooth.
Mix blueberries,
oats, almond milk, chia seeds, hemp seeds in a bowl with a lid. Let
set in fridge overnight.
Split into two
bowls and top with cinnamon, banana, and walnuts.
Serve & enjoy!
Tip:
Your gut microbes love to eat the fiber in the blueberries, oats,
seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the
seeds and nuts.
Why am I always hungry? There are many reasons to feel hungry. Of course, the most obvious one is that I am actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.
But other times, the hunger may not be physical hunger. It may be a craving, blood sugar imbalance or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.
It’s
easy to mistake “psychological” hunger for “physical” hunger.
I’m
going to talk about the difference between both of these types of
hunger, and give you some tips how to figure out which is which.
And,
of course, I will give you a very filling recipe too!
Physical hunger vs. psychological hunger
Your
“physical” hunger is regulated by the body through your
hunger hormones. And of course, it should be. You don’t want to be
completely drained of fuel and nutrients for a long time. So, you’re
programmed to seek food when your body physically needs it. Some of
those physical needs are that your stomach is empty or your blood
sugar has dropped.
“Psychological”
or “emotional” hunger is eating to overcome boredom,
sadness, stress, etc. It’s based on a thought or feeling. It’s what
happens when you see a great food commercial or smell a bakery. It’s
not from your empty stomach or low blood sugar.
So,
here’s how to tell which is which.
Eight steps to figure out if you’re physically hungry or not
1 –
The first thing you need to do is stop to evaluate. Scarfing down
that protein bar at the first sign of hunger isn’t necessarily
going to help you.
2 –
Now that you’ve stopped. Pay attention to where this hunger is
coming from. Can you actually feel or hear your stomach growling? Did
you skip a meal, and haven’t eaten in hours? Or are you seeing and
smelling something divinely delicious? Perhaps you’re bored, sad,
or stressed? Take a peek into all these areas and really pay
attention.
3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So listen to your body and mind very deeply.
4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe them. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.
5 –
If you’re pretty sure that your body physically needs nutrition,
just wait a few more minutes to make sure.
6 –
Now you can be fairly sure whether your hunger was from emotions,
boredom, thirst, or actual physical hunger.
7 –
If it’s physical hunger, feel free to eat healthy and nutritious
food. To fill you up the food you eat should be high in protein,
fibre, and water. Eat slowly and mindfully. Chew well and savour
every bite of it.
8 – Rinse and repeat at the next sign of hunger.
To learn more about this, contact Kate for a free 15 minute breakthrough call.
Conclusion
The
feeling of hunger can manifest for many reasons. Of course, if you’re
physically hungry and need the food and nutrients, then this is what
it’s for!
But
often, there is an underlying psychological or emotional reason you
might feel hungry.
Now
you know my eight steps to figure out if your physical body is
hungry, or if you’re bored, sad, or stressed.
Use
this process over and over again to feed your body what it actually
physically needs (and not overdo it).
Recipe (Filling): Slow-Cooker Roast Beef and Potatoes
Serves 6
Ingredients
2
onions, sliced (do this and go to step 1 before preparing the rest of
the ingredients)
4 lb beef roast
1 lb potatoes, peeled & chopped
1 lb carrots, peeled & sliced
2 celery sticks, sliced
2pinches dried thyme or sage or parsley
2 cloves garlic crushed
2 pinches salt & pepper
Instructions
Place
a layer of sliced onion at the bottom of the slow cooker. Put the lid
on and turn up to high; this will start caramelizing the onions while
you wash and slice the rest of the ingredients.
When
all ingredients are ready, take off slow cooker lid and add meat and
the prepared vegetables, garlic, herbs, and spices.
Cook
on high for 3 – 5 hrs, or on low for 6 – 8hrs, or until done.
Serve
& enjoy!
Tip:
You can substitute different vegetables if you like. For example, you
can use sweet potatoes in place of the regular potatoes; or parsnips
instead of carrots.
The words “fatigue” and “sugary snacks” often appear in the same sentence.
Let me share my best fatigue-fighting snacks that aren’t just nutritious but also delicious!
What’s my criteria
you ask?
They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein, healthy fats and/or fibre.
Here are my 5 healthy snack ideas for fatigue:
1 – Nuts
It’s true – nuts contain fat, but they are NOT fattening!
Well, I’m not talking
about the “honey roasted” ones, of course. Those probably are
fattening.
Studies show that people who eat nuts tend to be healthier, leaner and have more energy.
By the way, nuts also contain protein and fibre, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.
Did you know that
almonds have been shown to help with weight loss? At
least 10% of the fat in them is not absorbed by the body, and almonds
can also help to boost your metabolism!
Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your handbag.
2 – Fresh Fruit
As with nuts, studies
show that people who tend to eat more fruit, tend to be healthier.
(I’m sure you’re not too surprised!)
Yes, fresh fruit contains sugar, but whole fruits (I’m not talking juice or sweetened dried fruit) also contain a fair bit of water and fibre; not to mention their nutritional value with vitamins, minerals, and antioxidants.
Fibre is something that not only helps to fill you up (known as the “satiety factor”) but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious “blood sugar spike” followed by the energy crash.
Win-win!
Try a variety of low glycaemic index fruit (apples, pears, berries, etc.) and pair that with a handful of nuts.
Tip: Can’t do fresh?
Try frozen. Plus, they’re already chopped for you.
3 – Chia seeds
This is one of my
personal favourites…
Chia is not only high
in fibre (I mean HIGH in fibre), but it also contains protein and
omega-3 fatty acids (yes THOSE omega-3s!). As well as antioxidants,
calcium, and magnesium.
Can you see how awesome
these tiny guys are?
They also absorb a lot
of liquid, so by soaking them for a few minutes, they make a thick
pudding (that is delicious and fills you up).
Tip: Put two tablespoons in a bowl with ½ cup of amond milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!
4 – Boiled or poached eggs
Eggs are packed with
nutrition and most of it is in the yolk.
They contain a lot of
high-quality protein and a good amount of vitamins and minerals.
And recent research
shows that the cholesterol in the yolks is NOT associated with high
elevated cholesterol or heart disease risk.
Yup, you read that
right!
Tip: Boil a bunch of
eggs and keep them in your fridge for a super-quick (and nutritious)
snack!
5 – Vegetables dipped in hummus
I don’t need to tell
you how great these are for you, but just maybe I need to sell you on
the delicious “snackability” of these nutrition powerhouses.
Veggies contain fibre
and water to help fill you up, and you don’t need me to tell you
about their vitamins, minerals, and antioxidants, right?
You can easily open a
bag of baby carrots and/or cherry tomatoes and give them a quick
rinse (they’re already bite-sized).
Tip: Use a bit of dip. Have you put almond butter on celery? How about trying my new hummus recipe below?
For personalised healthy snack ideas, contact Kate to book an appointment.
Conclusion:
Go ahead and try one,
or more, of these healthy snacks. Prepare them the night before if
you need to. They will not be “tasteless,” like
“cardboard,” or “completely unsatisfying.” Trust
me.
Recipe (Vegetable Dip): Hummus
Makes about 2 cups
Ingredients
1
can chickpeas (garbanzo beans), drained & rinsed
⅓
cup tahini
1
garlic clove
2 tbsp olive oil
2
tbsp lemon juice
1 pinch sea salt
1 pinch black pepper
Instructions
Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
Serve & enjoy!
Tip: Don’t like sesame? Use an avocado in place of the tahini.
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