Why knowing your bacteria, can help you live a healthier and happier life!

I have put off writing this post for quite a while, mostly because it may be the most important focus that we can have on our health overall, and nutritional advice in this area can be a ‘minefield’. It may be fair to say that in terms of future health and preventing illness and disease, looking after your own ‘eco system’ could be the one thing that makes all the difference. Therefore my aim in this post is to bypass the science, and communicate this message to you in an effective and helpful way. Keep reading to check some of the simple things you can do to improve your gut health.

In recent years bacteria has been classed as the bad guy that ‘must be destroyed’; the use of antibacterial cleaners and antibiotics has been focused on killing bacteria. However, numerous studies have demonstrated a direct link with the gut microbiota (the bacteria in our digestive area) and our health to how we feel, our skin, our moods as well as illness and depression. Literature in this field has also suggested that the gut bacteria can directly influence the immune system. This means that our gut health may affect the symptoms or even the development of diseases such as ulcerative colitis and Crohn's disease. “Diabetes, obesity, multiple sclerosis, depression, and anxiety are examples of other illnesses discussed in the literature (Maranduba, C. et al 2015).

It is an exciting time for microbiologists and research is moving at a rapid pace. Although there is so much yet to be discovered, we don't know what the perfect microbiome looks like or which bacteria colonies are the perfect mixes. Scientists are taking faecal samples from those tribes in Africa who are living closest to our ancestor hunter-gatherers as anyone today. Samples are also being taken from thousands of people who are living in different environments and are on various diets today. (humanfoodproject.com).

Even though there is still much to learn, it seems clear that promoting a range of ‘good’ bacteria can support your health. Certain foods and supplements can be beneficial (see: ‘what can you do…’ below).  As with all nutrition advice there is not a one size fits all approach. Care must be taken, for instance, for those displaying IBS symptoms, as some foods promote intolerance. If this is relevant to you, getting to grips with FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) and how to take specific foods from your diet in order to avoid pain or bloating may be useful. Common FODMAPS include, dairy products, coconut milk, apples, peaches, mangoes, watermelon, dried fruits, asparagus, brussels sprouts, broccoli, garlic and onions etc. If you have gut issues, vegetables that are safer to consume include, carrots, parsnips, plantain, sweet potatoes, turnip butternut squash, pumpkin etc. Having a good awareness of when you display symptoms can help you identify problematic foods which you can then try eliminating for 21 days, gradually reintroducing to check if they are a problem for you. 

Although I am a self confessed ‘bacteria geek’ since my undergraduate medical microbiology classes, I do not consider myself an expert in this field of study. It is absolutely fascinating to understand the complexities of how bacteria have evolved. We must learn how to nurture bacteria, as they can be our friend or brutal enemy. In my opinion, it is essential we look after our own ‘eco system’ if we want longevity and good health, not only for this generation but for our children, grandchildren and beyond. 

Need more convincing?

• ‘All disease begins in the gut.’ Hippocrates stated this more than 2000 years ago!
• We are made up more more bacteria than we are human cells!
• Poor gut flora (very low colonies of a range of ‘good’ bacteria) has been linked to diseases including autism, coeliac, rheumatoid arthritis, inflammatory bowel disease and type 1 diabetes.
• There are more elements involved to which bacteria colonise your gut than what you eat, for example where you live and your environment are a huge part of the gut health. It is suggested to be more beneficial if you live in a more rural area, near animals preferably an organic farm.
• Babies that are not breast-fed and are “born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria, and these early differences in gut flora may result in overweight, diabetes, eczema or psoriasis, depression and other health problems later.
• Frequent bowl movements are an indication of healthy gut microbiota (2-3 a day is ideal, more than that may be an issue and less than 1 a day is a definite sign that you need a few changes in your diet).
• Antibiotics are suggested to cause diarrhoea which can be due to the growth of pathogenic (harmful) bacteria including salmonella, C. Staphylococcus aureus, and Candida albicans.

Which factors contribute to an unhealthy gut microbiota?

• Antibiotics
• Some birth control pills, steroids
• Eating lots of sugar and processed foods
• Eating low amounts of vegetables (not enough fibre)
• Stress on the body, both physical and mental - overexercising and not enough sleep too!
• Infections

What can you do to promote a healthy gut to aid you in feeling fabulous?

• Eat more vegetables - a variety is best preferably organic (refer to FODMAPS)
• Take a multi species probiotic - minimum of 1 billion colony-forming units (CFUs) of probiotics per serving.  
• Avoid commercial probiotic yoghurts which contain sugar/sweeteners and have very little evidence of benefit.
• To promote a healthy stomach acid include one or some of the following herbs: dandelion, fennel, goldenseal, peppermint and milk thistle. 
• Ginger is an age old digestive remedy - tea or supplements.
• Consume fermented foods including raw sauerkraut, kimchi and kefir.
• Be kind to yourself, sleep enough, eat naturally and make time for you.

There are some links below to read and learn more about your gut health. Other than reading scientific literature, I found Chris Kresser extremely knowledgable in this area and his advice is comprehensive. Always beware of any nutritional advice that focuses in on completely changing your diet 100 per cent. This is difficult for any of us in the present day, however respecting yourself and your body can lead you to positive healthy changes and feeding your body what it deserves.

I hope you have found this useful, please feel free to comment and we would be happy to answer any questions you have.

love and laughter,

Kelly x

LInks:

chriskresser.com

http://www.nhs.uk/Conditions/probiotics/Pages/Introduction.aspx

Int J Med Microbiol. 2010 Jan;300(1):25-33. doi: 10.1016/j.ijmm.2009.08.004. Epub 2009 Oct 2.

Inflammatory bowel disease, gut bacteria and probiotic therapy.

Reiff C1, Kelly D.

J Immunol Res. 2015; 2015: 931574.

Intestinal Microbiota as Modulators of the Immune System and Neuroimmune System: Impact on the Host Health and Homeostasis

Carlos Magno da Costa Maranduba et al.

Make your own nut milk

Did you know that almond milk sales are growing at a rate of 70 to 80% year-on-year in the UK, as consumers trade their traditional pint of milk for a dairy-free alternative?

Health conscious individuals are reacting to warnings about consuming too many dairy products and, whilst this dairy-free trend has been around for decades, it has only recently hit mainstream shoppers. An increase in lactose intolerance (the inability of some people to digest a naturally occurring sugar in milk) has also impacted on sales.

A recent study in the British Medical Journal suggested that drinking cow’s milk not only fails to prevent bone fractures, it may actually double the risk of an early death.

From a nutritional point of view, almond milk is lower in fat and calories, it's rich in phosphorus, potassium and zinc as well as vitamins A, D and B12.

I made some home-made raw almond milk recently and was impressed with not only the taste, but how quick and easy it is to make!

Whilst pre-packaged almond milk is readily available in stores, making your own almond milk has to be a better option to control the quality and integrity of the finished product - the freshness of the nuts, the sugar levels, and the texture.

Home made fresh raw almond milk contains live enzymes with no additives or preservatives. It is fantastic to drink, put on cereals, use in smoothies and in baking. I just can't get enough of it and I’m sure you will too!

You will need:

125g raw almonds

480ml water, plus more for soaking almonds

1tsp honey or maple syrup, optional 

1. Place almonds in a large bowl and soak them by covering with an inch of water. Let the almonds soak uncovered overnight; the longer you soak the almonds, the creamier your milk will be.

2. Drain and rinse the almonds from their soaking and rinse them under cool water. The almonds should now be soft. Place the soaked almonds in a blender with 480ml water. Blend on high speed for about two to three minutes or until blended into a fine meal consistency. The water will be opaque and white.

3. Strain the almonds over a large bowl using a sieve or ‘ nut bag’. Then, pour the almond milk mixture into the strainer.  Press all the almond milk from the almond meal.

4. Taste the milk and add honey or maple syrup if desired. Place in the refrigerator in a sealed container for up to two days.

Top tip: Use any leftover almonds in granola, smoothies or inside baked apples.

Enjoy

Alison x

Sources:

http://www.mydaily.co.uk/2014/05/27/how-to-make-your-own-almond-milk-itscheaper-than-buying-it/

http://healthyblenderrecipes.com/recipes/home_made_raw_almond_milk

http://www. lhttp://www.telegraph.co.uk/foodanddrink/11194085/Does-drinking-milk-really-make-you-die-early.html

http://www.telegraph.co.uk/foodanddrink/11194085/Does-drinking-milk-really-make-you-die-early.html

hhttp://www.telegraph.co.uk/finance/newsbysector/retailandconsumer/11229808/How-the-UK-is-going-crazy-for-almond-milk.htm


Are you being tricked into food bliss?

I am not really sure at exactly which point it dawned on me that my health was my responsibility alone, and that it was directly linked to what I put in my body. It was probably more of a gradual process. However as I have studied, investigated and immersed myself in nutrition, food as medicine and eating as naturally as possible I soon came to realise that neither food manufacturers or food businesses are looking out for me.

Believe me as I say this I am not going to go down the route of “the evil food manufacturers”. The way I see it is that number 1, they want to make money, then 2. they want to make more money, 3. they want to make more and more money and on it goes. 

We are a trusting nation, we do think that if the government and big business tells us its healthy, and they go all out to market in an amazing way, we want to try it, we want to trust that ‘they’ want the best for us. But let’s face up to it, they really are not interested in the fact we could keel over with a heart attack at 30, develop diabetes type 2, have a limb amputated, develop extremely bad habits that will shorten our lives or develop a range of cancers.

It is time for you to question yourself, the foods you put in to your shopping basket, your habits, those you have inherited and then passed on to your children. I will continue to read the food labels and eat as naturally as I possibly can. What can you do to take responsibility for your amazing body?

As part of my studies into nutrition I have come across the psychology of eating (not just the book as referenced below), the effect fats (saturated in particular) and sugars can have on us, separately but more so when combined. This is something that has fascinated me, as a person who has held on to self blame in the past linked to thoughts pertaining to a lack of self control. This is a damaging mental state to have, and in my case turned into a vicious cycle of low self esteem and an eating disorder to boot. I am happy to say my awareness and understanding has helped me overcome this at least 99% of the time. 

Before we move on to the specifics of how we get hooked on certain foods more than others, let’s just look back a few years to post war 1950s. It was a time of huge change, women did not want to stop working and go back into the home. They wanted the family, house and career, and so to make this easier, the food manufacturers caught on to this to ‘help’ the consumer. Hence the birth of highly processed convenience food products. Women were no longer required to spend hours making a dinner and pudding, they could purchase an instant pudding with a list of chemicals and preservatives added as well as a ready meal. All of the convenience came with a price, but that price is only being realised now in our generation. 

This was all very exciting for food manufacturers, there was a captive audience, marketing and the psychology of hooking consumers was being recognised, thus this is where the most money was being spent. Food manufacturers understood that the more sugar and fat they were adding to foods, the more people were buying them. There are a few stories in Michael Moss’s book ‘Salt, Sugar Fat: How the giants hooked us’ which describe times when companies tried to produce healthier versions but customers just did not buy them.

Michael Moss writes in detail about the mixture of these ingredients, and the respective roles in the rising levels of obesity, heart disease and high blood pressure. He also writes about the bliss point, pointing out that in one particular study (paid for by one food giant) subjects were given mixtures of cream, milk, sugar “so pleasing to their brains that they never gave the signal to stop eating”.

The bliss point originates back to our ‘hunter gatherer ‘days as our preferred speedier source of energy was sugar or carbohydrates. Food manufacturers are able to combine fat, sugar and salt to find the bliss point, making sure that the product is irresistible to consumers ensuring we eat more and buy more. It has been studied in so much depth that food companies have it down to a mathematical statistic. So when you are wondering why you haven't the self control to stop eating the giant bag of Doritos or that your kids beg you to take them to McDonald’s on a regular basis, please think about the bliss point and who you are handing your well earned money to!

Please check our recipes to help you on your ‘eating for health journey’. Please comment and if there is anything we can help you with please contact us. Also if you haven't already add your email and subscribe to our community, you will receive a free natural food plan, with recipes and a shopping list. 

Love,

Kelly x

Reference reading list:

Salt, Sugar, Fat Michael Moss

The food babe way Vani Hari

Psychology of eating Jane Ogden

How coconut oil can change your life

We’re going a little nuts for coconuts — or its oil, at least. But can you blame us? This miracle oil, extracted from the kernel of matured coconuts, is suggested to be the solution to many of life’s little (or big!) problems. 

Natural coconut oil is 90 percent saturated fat which makes it one of the richest sources of saturated fat known to man. By virtue of this, there is a great deal of controversy as regards its impact on heart health. The kind of saturated fat matters just as much as the amount.

Coconut oil’s main fat is lauric acid, a medium-chain fatty acid (MFA), which permeates cell membranes easily, does not require special enzymes to be utilised effectively by your body, and puts minimal stress on your digestive system. It also contains vitamins E and K iron, and has anti-viral, anti-microbial and anti-fungal properties. 

These factors, and more, give coconut oil a set of unique health properties as well as being a great beauty product, too! 

Here are 25 ways you can use coconut oil in your day-to-day life:

Health

1) Boosts your metabolism. While adding oil to your diet may sound counterintuitive, the fats in coconut oil are easy to digest, can be used directly by the liver for energy and encourage fat burning. 

2) Lowers cholesterol. It has been shown that lauric acid increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels.

3) Keeps your stomach happy. Ingesting coconut oil may help soothe your stomach and is even thought to ease symptoms from serious disorders like Crohn’s Disease and Irritable Bowel Syndrome. It may also help treat ulcers.

4) Improves your oral hygiene. Oil pulling is an Ayurveda practice that’s all the rage at the moment, is believed to help your wellbeing in lots of different ways: it whitens your teeth, improves bad breath, reduces plaque and more. Swish about two tablespoons of it around your mouth for 3 to 20 minutes a day. 


5) Wound care. Applying a thin layer to small scrapes and cuts can act as a topical protector for wounds, shielding them from outside contaminants. 

6) Helps calcium and magnesium absorption in your body for healthy bones and teeth.

Food and cooking

7) In cooking. The oil has a high smoke point, meaning it won’t emit harmful free radicals as readily as other oils. Great for baking, stir-fries or as a dairy free replacement to butter or vegetable oils. See 'How to choose coconut oils’ below.

8) Smoothies. Add one tablespoon of coconut oil into your favourite smoothie recipe and increase your energy with the oil's MFAs.

9) Roasted vegetables. The next time you’re roasting a batch of hearty winter vegetables such as butternut squash or sweet potatoes, try tossing them with a mixture of coconut oil, lemon juice, thyme / rosemary, and salt and pepper for an appealing hint of coconut.

10) Frying eggs. Lightly coat the bottom of your frying pan with coconut oil to create a non-stick surface for delicious eggs.

11) Nut butters. In a food processor grind together 2 cups of nuts such as almonds, pecans, or cashews with 2 tablespoons of coconut oil until smooth and buttery. Add cinnamon, flax seed, or even ground coffee.

12) Popcorn. A sweet twist on a classic snack! First, add the coconut oil and popcorn to a heavy-bottomed pan. Coat the area of the pot with the oil, and use just enough popcorn to make a single layer over the bottom of the pot. Give the pot a little shake to make sure all of the kernels are coated with oil. Next, place the pot over a medium heat. Put the lid on the pot, leaving it slightly open so that steam can escape. It should take about five minutes for the popcorn to pop completely.

13) Replace vegetable oil for baking. Next time you make your favourite cake / brownie recipe, replace the vegetable oil with coconut oil. 

14) Homemade granola. Embrace your inner hippie and bake up batches of homemade granola using coconut oil, which lends an irresistible aroma to your oats and nuts. We have a great recipe ‘Extremely tasty granola' on our breakfast recipe page.

Skin care and beauty

15) Facial moisturiser. Massage a light layer on your skin after cleansing.

16) Eye make-up remover. This works with waterproof make-up too.

17) Body scrub. Mix with equal parts sugar. 

18) Fade age spots. Rub on hands or other areas daily to benefit from its natural anti ageing properties.

19) Homemade lip balm or lip gloss. Apply directly.

20) Massage oil. Not too greasy and with a relaxing scent.

21) Body moisturiser. Apply directly after showering. 

22 Sunburn care and prevention. Use as SPF4 sunscreen or after too much sun.

23) Elbow rub. Helps manage the dry skin on your elbows.

Hair Care

24) Leave-in overnight conditioner. Rub a small amount of oil into hair (mostly at ends), comb through and put hair in a loose bun before bed, and wash out in the morning.

25) Hair flyaway tamer. Use very sparingly on ends or areas with flyaways.

Choosing the right coconut oil

Coconut oil that is labelled “virgin” or “extra virgin” is extracted from coconut meat using delicate methods such as cold-pressing. I use this type of oil as it has more antioxidants, therefore it has more benefits, though it does have a stronger coconut flavour and aroma. (Best/reputable brands known to us are Biona, Tiana, Perfectly pure, Lucy Bee)

You could try refined coconut oil (sometimes labelled “expeller-pressed”), which is further processed to have a more neutral taste and scent for external use or cooking. These refined coconut oils also have a higher smoke point than virgin oils, so they can be used for higher-heat cooking such as stir-frying or for making dishes like scrambled eggs when you don’t want the taste of a beach holiday. I would recommend researching brands online to find ones that avoid using harsh chemicals to refine their coconut oil. 

Both versions have a long shelf life (about 2 years without refrigeration), meaning there is less worry about coconut oil going rancid than there is about more delicate oils such as flax or extra-virgin olive oil.

A 500ml jar of virgin coconut oil will cost £8+ from health stores or online, but will last a long time. I have two, one for nutrition (which I keep in the kitchen) and one for beauty (in the bathroom).

While the disagreements among doctors and nutritionists over coconut oil's cardiac health benefits will continue, there is no doubt that coconut oil - being both safe and natural - has a myriad of different uses that anyone can take advantage of.

We would love to hear how you use coconut oil at home. 

Alison x

Sources:

http://healthyeating.sfgate.com/vitamins-coconut-oil-2386.html

authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/

http://wellnessmama.com/5734/101-uses-for-coconut-oil/

http://wellnessmama.com/5734/101-uses-for-coconut-oil/

How can you encourage your kids to love healthy foods?

Recent literature finds British school children lacking in micronutrients essential for maintaining optimal health and preventing illness and disease (E. Weichselbaum and J. L. Buttriss pages 9–73, March 2014). 

This really worries me, as our baby boomers (60 within the last/next few years), most of whom started life with more natural fare and significantly less processed foods, are set to live longer than any other generation. This is more and more unlikely to happen for our younger generation. There is a huge lack of awareness when it comes to consuming processed foods and energy drinks. Just looking at a long list of ingredients many of us can not even pronounce on a food label, should have us running a mile but this is not always the case. An example of this is energy drinks (this includes sports drinks). Young people are being blind sighted by expensive marketing, advertising and cleverly designed packaging. Busy parents are giving in to the formidable pester power of their precious angels who they find it hard to say no to.

Is it possible to eat healthy on a low income?

Statistics show the lower the family income in the UK, the lower the consumption of fruits and vegetables. There are contrasting views on this, but my view is that with the changes in lifestyle in the last 60 years i.e. women going out to work post war, food manufacturers are making more and more convenience foods to meet consumer demand, there is a lack of nutritional education in schools and in medical training. It is easy to see how we have forgotten how to be creative, and even why it is important that we should even want to eat healthy and natural foods.

It is not as difficult as we sometimes think to eat healthy on a low budget, it just takes a little more thought. However the pleasure from making natural foods and feeding them to your family far outweighs the process of getting in to good habits. That is exactly what it is about, getting in to these good habits. I often say if you only have healthy ingredients in the house, you can only make nutritious food.

Keeping it simple

Keep it simple and introduce a new meal over a week or two. Having 5 to 7 meals you can go to, and plan to make each week can help you create a shopping list and stick to it. If you do not usually cook without jars, try a basic tomato sauce first, served with couscous, wholemeal/spelt pasta or quinoa, then progress to a curry. You will be surprised just how quick it is to cook these things from scratch. If you are really short on time on week days, chop your onions, chilli, garlic etc. and bag them up in portions store in the freezer and just take them out and place straight in the pan (no need to defrost).

How can we encourage healthy eating?

Get children cooking!

Encourage even the youngest toddlers to mix up foods, add spices etc. whilst your cooking. Talk about fruits and vegetables you are preparing and as they get older let them help with peeling etc. Being part of the cooking process will allow your child to feel part of something special and support a healthy self esteem, not to mention the quality bonding time you have together. This, of course, is not always possible when your busily preparing the quickest meal you can after working all day. Make sure you choose a day when you are not rushed and you can be patient.

You can try growing foods with your children, starting with herbs and tomatoes etc. in pots. Planting, growing and eating gives your children a fun experience eating natural unprocessed food, packed with nutrients. Also get them adding fruits and veggies to a blender to make smoothies.

Eat together

There is a huge body of evidence to show that eating with your children improves their self esteem, their ability to communicate with people and may even improve their school performance. Again this is not always possible every evening and should not give you a sense of guilt. However, even if children can eat with one parent at least a few nights a week this will make a huge difference. Make eating together a good experience. It is good to introduce rules around meal times e.g. no phones or any other distractions.

Have these in your cupboard to add flavour…

Sweet, sour, bitter, umami, salt are all receptors on your tongue, hit all of these and you have a successful meal. The flavours below can be added to any meat, fish or vegetables you choose. 

• olive oil (good for sautéing (frying off) onion or salad dressing)
• lemons/limes 
• garlic and onion - a start to any vegetable dish, frying off in a little olive oil, then add any meat or vegetables you like and you have a meal!
• sea salt (we should not add salt to any foods for children under 2, however if you are not eating processed foods, a pinch of sea salt can balance flavours of tomatoes sauces etc.)
• extra options: fresh chilli, ginger and vanilla extract/vanilla pods
• spices: cumin, ground coriander, turmeric, garam masala, cardamom pods

Have these dry staples in your cupboards… 

• wholemeal/spelt pasta
• quinoa
• brown rice
• oats
• red lentils

Bake sweet snacks for packed lunches or a weekend treat your children will love.

It is so easy to make your children a natural energy bar to add to their packed lunch rather than the highly processed snacks that have a huge amount of hidden sugar.

This energy bar recipe is my children's favourite and you can alter the recipe depending on which ingredients you have in the cupboard.

Energy bar recipe:
makes 12-16 portions

180g oats
20g unsweetened coconut
50g dried fruit (raisins, sultanas, dried cranberries or apricots)
100g honey/rice malt syrup
50g butter/olive oil
20g mixed seeds (use any of the following: pumpkin, poppy, sunflower, chia)
optional: tsp of cinnamon

note: see the method in the blogs natural bake section

The second recipe is a very easy cake recipe that your children will love, my girls love making it, and eating it! Again this recipe can be altered, by adding orange or lemon zest, cacao, cinnamon etc. My children love the basic vanilla sponge. I have added a chocolate greek yoghurt cream that can be served with this on the natural bakes recipe page.

Almond cake recipe (contains nuts):
serves 8

200g ground almonds/almond flour

4 eggs

85g butter and a little for greasing the baking tin.

1 tsp of baking powder

70g sugar/honey
vanilla extract/seeds
Bake in a preheated oven at 200 degrees celsius for 30 minutes

Whisk eggs, butter, vanilla and sugar (or melted honey and butter)
Fold in the rest of the ingredients with a metal spoon.
Pour the mixture into a greased tin1 tsp of vanilla extract/vanilla seeds

Enjoy your food, and your children will too. If you have a child who is quite fussy and avoids vegetables. Don't worry some children have a sensitivity to bitter tastes, and this will lessen as they get older. Always encourage your children to try new foods, but never force them to eat everything. Try offering small amounts of foods to small appetites as they can always have more.

As always if you have any questions or comments please use the comments or email us on ak.joidevivre@gmail.com.

Love

Kelly x