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.
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.
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.
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.
Serves 6 (makes 12-18 bites)
cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea
2 tbsp honey or maple syrup
1 tbsp coconut oil
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.
Foods for Healthy Skin
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.
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).
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.
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.
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.
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.
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.
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.
4 cups baby spinach (or mixed greens)
bell pepper, chopped
1 cup cherry tomatoes
½ large cucumber, chopped
smoked salmon, or 1 can salmon, roughly chopped
Drizzle of your favourite (gluten-free, dairy-free) dressing
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. Your gut is considered your “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).
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:
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!)
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!
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!
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.
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.
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!
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, click HERE to book a free 15 minute fatigue breakthrough call!
1 cup blueberries (fresh or frozen)
1 cup oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped 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? If you often feel hungry, you are not alone!
There are many reasons to feel hungry. Of course, the most obvious one is that you are 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!
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.
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.
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).
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
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 give you 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:
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.
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.
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.
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!
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!
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.
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.
Makes about 2 cups
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
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.
It’s nice to have warm, comforting meals in the cold autumn evenings. This tasty butternut squash & lentil curry recipe is my favourite dinner to have. It makes the most of butternut squash which is in season in the UK in autumn.
The brown rice is lower in sugar than white rice and as it is wholegrain it contains more B vitamins and magnesium.
Time to prepare & cook: 1 hour
1tbsp Coconut Oil
1 Red Onion
1 Garlic Clove
1inch Root Ginger
1/2 tbsp Ground Cumin
1 tsp Ground Coriander
1/4 tsp Ground Turmeric
1/4 block Coconut Cream
125g Red Lentils
1 Butternut squash
I large leaf Swiss chard
1 tsp Olive oil
600ml Filtered Water
150g (75g/serving) Brown Rice
¼ tsp Himalayan Pink Crystal Salt
¼ tsp Black Pepper
Firstly preheat the oven to fan 180C.
Now chop the butternut squash in half. Scoop out the seeds with a dessert spoon and discard. Chop a grid into the surface of the butternut squash flesh. Place the butternut squash halves in a baking dish. Drizzle with olive oil.
When the oven is ready, add the butternut squash halves into the oven and cook for 40 minutes.
Next melt the coconut oil in a medium pan.
Now add the chopped onion, and salt, black pepper, cumin, coriander and turmeric and stir.
When the onions start to look clear, add in the chopped garlic.
Boil some water. Cut off a quarter of the coconut cream block and place it in a small glass. Pour in 200ml boiling water to dissolve the block.
Now add in the passata and water. Pour in the red lentils. Next pour in the coconut cream. Also cut up 2 inch pieces of the Swiss chard and add to the curry. Simmer on a low heat for 25 minutes stirring regularly. Add in extra water if necessary.
While the curry is cooking, pour the brown rice 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. Do not stir.
When the butternut squash is cooked, remove from the oven and leave to cool.
Once cool. use a dessert spoon to scoop out the butternut squash flesh and put into the curry.
Serve the butternut squash & lentil curry with the brown rice. Enjoy!
It’s official! Organisations and governments are (finally) declaring a maximum amount of daily sugar intake.
While this is a step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.
We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health.
The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, fatigue, brain fog, candida overgrowth, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.
So let’s talk about how much sugar is “too much.”
What do some of the officials say?
Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.
Fruit and other healthy whole foods contain sugar. They also contain water, fibre, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases.
“Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, sweets, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.
So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”
The “official” change is the new Nutrition Facts tables. You may remember that they declare the amount of sugar, but don’t give it a %DV (% daily value); this means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, they are implementing a %DV for sugar.
The %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendations of no more than 90g of total sugars per day.
In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn’t seem that people are getting healthier. I’d argue that 100g per day total sugar is still too high.
In the USA, the labels are changing too. They are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.
While these official numbers are a step in the right direction, they’re not what I would recommend.
For one thing, I’d ditch as many processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. I don’t recommend even 50g of “added” sugar per day. Get your sugar from whole, unprocessed fruits first.
Secondly, you don’t even need to max out your daily sugar intake. I promise! Try to reduce your sugar intake below these “official” amounts for an even better goal.
Here are some of my most popular recommendations to reduce your sugar intake, so you don’t get too much:
Let me know in the comments your favourite tips to reduce your sugar intake!
To learn more about how to reduce sugar in your diet and healthy replacement foods, contact Kate for a free 15 minute consultation.
¾ cup almond milk (unsweetened)
½ tsp vanilla extract
1 tbsp cacao powder (unsweetened)
½ banana, frozen
Add everything into a blender except ice. Blend.
Add a handful of ice cubes and pulse until thick and ice is blended.
Serve & enjoy!
Tip: Double the recipe to share.
Yes! They’re the food that we feed our probiotics, the friendly gut microbes that are oh so important for good health.
Our gut microbes are alive, and they need to eat too. Their favourite foods are called “prebiotics” and include dietary fibre and resistant starch. The same fibre that keeps us feeling full slows down digestion and provides roughage that keeps us regular. Resistant starch helps promote healthy blood lipids. Both of types of prebiotic foods (fibre and resistant starch) are linked with many health benefits.
It needs to be undigested and reach the colon intact;
It needs to be digested by our gut microbes; and,
It needs to stimulate our health-promoting good gut microbes.
Now that we know what prebiotics are let’s dive into their health benefits.
Prebiotic fibre helps keep us regular by bulking up our poo. It gives it substance and form, so it’s not too runny or liquid. In fact, more fibre is often recommended to help with symptoms of diarrhoea. Prebiotic fibre used to be thought of like a broom that sweeps food through our guts, but we’re learning more about its health benefits beyond this role.
For example, prebiotics can also help to maintain normal bowel structure and function, and even enhance blood flow to the cells of the colon.
Those are some of the health benefits of prebiotics themselves. But we get even more health benefits when our friendly gut microbes eat and digest them.
For one thing, our gut microbes use prebiotics to make short-chain fatty acids (SCFAs). These SCFAs (e.g., butyrate) can feed the cells of our colon to keep them healthy. SCFAs also inhibit the growth of bad gut microbes, and can even increase mineral (e.g., calcium and magnesium) absorption. These effects are all linked to the slight acidity caused by the acids in those SCFAs.
Dietary fibre also binds to healthful phytonutrients (phyto = plant). These phytonutrients are lost when the fibre is removed from the food. But, when we eat the prebiotic fibre, our gut microbes release these phytonutrients so we can absorb and use them.
Food more information on gut health, contact Kate for a free 15 minute nutrition consultation.
Dietary fibre and resistant starch are the main sources of prebiotics.
Prebiotic fibre is found mostly in plants; both fruits and vegetables.
Resistant starch is any starch (a type of carbohydrate) that goes through most of our digestive tract without being digested. It’s not broken down by our digestive enzymes because it’s “resistant”… until it gets to our gut microbes in the colon. Resistant starch is found in starchy foods like whole grains and potatoes.
One of the big differences between fibre and resistant starch is that all of the fibre we eat is indigestible. All of it reaches our colons. Resistant starch, on the other hand, is just a small percent of the starch we eat. Most starch is digested and absorbed along our digestive tract, and that part is not considered to be prebiotic. Only the small amount of starch that is resistant to digestion and makes it down to the colon to feed our probiotics is prebiotic.
Prebiotic fibre is found in fibrous fruits and vegetables. It’s essentially what’s removed when we make juice – the pulp. It’s one of the reasons why eating whole fruits and vegetables is more healthful than replacing them with juice.
Whole grains (e.g. oats)
Starches can be made resistant by cooking and cooling these foods before eating them. The cooling process allows the starches to re-shape themselves into a structure that is harder to digest (i.e., more resistant).
Prebiotics are fibre and resistant starches that feed our gut microbes. And when we feed our gut microbes, they help keep our gut healthy and have other health benefits too.
Do you ever juice your amazingly healthy fruits and vegetables and have a ton of leftover pulp? What do you do with it? I have a great recipe for using that oh so healthy prebiotic foods in a delicious way.
¾ cup cacao powder (prebiotic)
3 tbsp coconut flour (prebiotic)
1 tbsp baking powder
1 tsp baking soda
½ tsp salt
2 cups juice pulp, firmly packed (prebiotic)
½ cup coconut oil, melted
½ cup maple syrup
Preheat oven to 350F. Line an 8”x8” baking tray with parchment paper.
Add cocoa powder, coconut flour, baking powder, baking soda and salt to a large bowl. Stir to combine.
Whisk eggs, pulp, oil and maple syrup.
Add wet ingredients to the dry ingredients and stir to combine well. Use a spatula to scrape the batter into the baking dish.
Bake for 30 mins until the top is firm and edges just start to pull away from the dish.
Allow the brownies to cool.
Serve & enjoy!
Tip: I like to blend the wet ingredients in my blender to make cleanup easier.
So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?
That thing is mindset.
Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.
And research is showing that it may be far more powerful than we thought.
Here’s a quick story about a fascinating study.
Researchers at Stanford University looked at a bunch of people’s health and wellness lifestyle habits, as well as health markers.
What they found was that the people who thought they were a lot less active than they actually were, had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if the story they told themselves about being “not very active” wasn’t true!
How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?
There are a couple of ideas why. Firstly, one is that maybe if we feel like we’re less active, it may make us feel more stressed. And stress isn’t good for our mental or physical health. Secondly, there may be a bit of a mind-body connection where the body embodies what the mind visualises.
Researchers don’t know why, but what matters is that there is a good mindset.
This means that our mindset, the way we think about ourselves and our habits is extremely important…just as important as actually having good habits.
So, let me give you a couple of strategies to boost your mindset for health.
Almost no one eats perfectly seven days a week (not even me, and I’ll be the first to admit it). It’s inevitable that obsessing over the quality and quantity of everything we eat or drink isn’t necessarily a great mindset to have.
It can bring on binging, shame, and guilt – none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally – one step at a time.
So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.
If it helps, tell yourself that you’re doing an experiment. Allow yourself to try out a new habit or way of eating and give yourself permission to experiment with it, instead of aiming for perfection. Sometimes you need to use this mind trick to get yourself over the hump of getting started and sticking to it.
When you try to “earn” a gluttonous weekend by eating clean during the week, you’re making a trade-off. You’re telling yourself that, as long as you’re good most of the week, you can go wild on the weekend.
And that’s not awesome because the mindset is jumping from one extreme to the other. You’re controlling what you do all week, and possibly thinking about how to indulge over the weekend. A better mindset is to live as though you’re trying to do well every single day. Like you care about your health and wellness. Caring about your health can still include the occasional treat. When you’re consistently doing your best, that’s good enough.
For support in creating a mindset for health contact Kate for a free 15 minute phone consultation.
Creating a mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.
Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.
How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.
1 tbsp chia seeds
¼ cup raspberries
¼ tsp mint
2.5 cups water
Add the water, mint & raspberries to your blender and blend until combined (add ice, if desired). Fill your favourite water bottle with the mixture and add chia seeds. Shake before drinking.
Serve & enjoy! This is a great source of fiber and a refreshing tasty drink to have during the day.
Today I wanted to share with you my timeline to recovery from CFS/ME.
CFS (chronic fatigue syndrome) is a chronic illness with extreme exhaustion and flu-like symptoms that is difficult to recover from. Many people suffer from CFS/ME for many years.
Some people with ME/CFS can recover in a few years (like me), some people recover in decades, and sadly some people never recover. Everyone has a different recovery time.
I first got ill in December 2008 which I when I had to stop working and move back with my parents. I was able to go back to work full-time in December 2011. So my recovery time took 3 years.
The key to recovering is finding all of your root causes with symptom diagnosis and functional testing and pulling them out. You may have multiple root causes and it can take time to find them all and treat them.
Below I share with you my timeline to recovery from CFS/ME so you can see how long it took me to recover from my CFS from the time I went to see a Nutritionist, to the time I was able to work full-time again. I’ve also shared other things I tried that helped me on my recovery journey. I hope it gives you hope.
Nutritionist, Supplements & diet change – I went to see a Nutritionist, at the recommendation of my Acupuncturist. This was the best thing I ever did for my ME recovery. She used a Vegatest Bioresonance machine to detect that I had Candida overgrowth, Epsteinn Barr virus and cytomegalo virus. She gave me a course of natural supplements to kill off the infections. Also I was deficient in Vitamin C, iron and Omega-6-fatty acids and she gave me vitamins to take. Additionally she discovered that I was intolerant to cow’s milk, yeast, sugar and beef. So I immediately cut all these foods out of my diet. I felt much better after doing this, especially after cutting out sugar. I began eating healthier, experimenting with cooking new foods. After removing my food intolerances andtaking these supplements for a few weeks, I had a lot more energy. I could concentrate for longer, my mind was clearer; I could do more physical activities around the house such as cooking and washing my hair.
Fluconazole – the nutritionist advised my to visit my doctor when she detected that I had a yeast infection. He prescribed me fluconazole for my thrush.
Anti-Candida Diet – I felt weak and shaky the morning after cutting out sugar from my diet. This is the body’s normal response of withdrawal symptoms to suddenly stopping taking a drug. I replaced the processed white sugar with fruit.
NHS Pacing Programme – I went once but did not like it as they were very patronising and only talked about the managing the symptoms and not things that might help cure them. They made us sit on hard, uncomfortable chairs which for people with ME who have aching bodies is not very comfortable. I felt that they didn’t understand ME.
Relaxation Music – as I was housebound I would spend most of the day sitting in the conservatory watching the nature outside and reading and spent the evenings listening to relaxation music from Global Journey where you can get 25 free downloads. This really helped to slow down my overactive nervous system and get me out of fight-or-flight mode and into the rest-and-digest parasympathetic nervous system. The gentle sounds, calmed and relaxed me and left me feeling so peaceful and content.
Positive Affirmations – I also read the most amazing book ‘You Can Heal Your Life’ by Louise L. Hay. She taught me how to change my negative thinking habits into positive ones and how positive thoughts attract positive experiences and it brought miraculous events into my life.
Holosync Meditation – I discovered Holosync Audio meditation. This is another one of the best things I have ever done. Whilst resting for an hour everyday laying on my bed, I listened to the audio meditations on my iPod and allowed my body to get into the healing state. It quietened my over-active mind. I became a more peaceful, calm and happy person. My stress tolerance improved and I now don’t get upset about the things that I used to. I remain calm under pressure.
Reduce ElectroMagnetic Radiation (EMR) – I turned my bedroom into a tranquil paradise and removed most of my electrical appliances such as my TV and computer to reduce nasty EMFs that affect my sleep.
Massage – I started having massage at a beauty clinic using essential oils which warmed and relaxed my tense and aching muscles and left me feeling so peaceful and calm. It is a shame the effects wear off after a day!
6 Month Check-Up with Nutritionist – I had a 6 month check up with the Nutritionist. All my results on the Bio-resonance machine were good. I told her about a past trauma I had had and she recommended that I went to go and see a counsellor and hypnotherapist.
Counselling & Hypnotherapy – It was helpful to talk about traumas that happened in the past and my current problems. She gave me some great advice such as encouraging me to join a ballroom dancing club to be around people again and to learn to drive to get more freedom and independence. She did guided visualisations to get me into a relaxed state and then put positive messages into my subconscious mind.
Learn to drive – I started having driving lessons once a week for an hour. I found it mentally and physically exhausting, using muscles that I hadn’t used before to press the clutch and accelerator. However I had a great driving instructor who made me laugh! I passed my driving test the second time around in August and bought a car. This gave me freedom and independence.
University – my counsellor encouraged me to leave home and go back to university. As I was interested in Nutrition I enrolled in a Dietetics degree. I got a place at the University of Plymouth. However after a 4 hour drive, when I got to the room I would be staying in, I realised I couldn’t stay there. It was cold and horrible with squeaky floor boards and an unforgiving landlord. In the end I returned home. It was a big trauma and I had to pay for the room rent for a year as I had signed the contract. This left me with no money and I had to sign on for job seekers allowance and look for a job.
Volunteering – I started on job seekers allowance and volunteered at the British Heart Foundation Furniture & Electrical shop to get back into society. I regained my confidence, made friends and had a lot of fun.
Full-time job – I started working in a full-time job on a contract as an administrator in an office. This is the point that I began to call myself fully recovered as I was able to work and function in society again.