Buckwheat pancakes with stewed berries

Buckwheat pancakes with stewed berries

Looking for a delicious weekend breakfast? Or really, even a weekday one as these don’t take long at all!

These pancakes are super healthy- packed full of fibre, complex carbohydrates, protein, antioxidants and healthy fats. They will also keep in the fridge for a couple of days and toast well for a quick snack.  Enjoy! xx

 

Buckwheat pancakes:

1 cup buckwheat flour

2 eggs

1/4 cup water or almond milk

1 tsp cinnamon

1 tsp nutmeg

1 tsp vanilla essence

 

Method: Whisk the eggs, then add the buckwheat flour, spices and water/milk to reach a desired consistency. A thicker batter will make a thicker pancake, and a thinner batter (more water) will make more a crepe. Heat a fry pan and cook pancakes until bubbles appear, then flip.  Top with coconut yoghurt (or any yoghurt, if you’re not dairy free) and stewed berries. You could also add fresh mint, or swap the berries for stewed apples and pears.

 

Stewed berries:

1-2 cups frozen berries

 

Method: heat frozen berries in a pan until they have reached desired consistency. It you want them to be more of a sauce, let them simmer for longer.

What is SIBO?

What is SIBO?

What Is SIBO?

SIBO is the acronym for “small intestinal bacterial overgrowth,” defined as excessive bacteria in the small intestine. While bacterium naturally occurs throughout the digestive tract, in a healthy system, the small intestine has relatively low levels of bacteria; it’s supposed to be at highest concentrations in the colon.

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The small intestine is the longest section of the digestive tract. This is where the food intermingles with digestive juices, and the nutrients are absorbed into the bloodstream. If SIBO is indicated, malabsorption of nutrients, particularly fat-soluble vitamins and iron, can quickly become a problem.

When in proper balance, the bacterium in the colon helps digest foods and the body absorb essential nutrients. However, when bacteria invades and takes over the small intestine, it can lead to poor nutrient absorption, symptoms commonly associated with IBS, and may even lead to damage of the stomach lining.

When you have SIBO, as food passes through the small intestine, the bacterial overgrowth interferes with the healthy digestive and absorption process. The bacterium associated with SIBO actually consumes some of the foods and nutrients, leading to unpleasant symptoms, including gas, bloating and pain.

Even when treating small intestinal bacterial overgrowth with antibiotics, relapse rate is high. This is a chronic condition that can be cured, but it takes patience, perseverance and a change in diet. In fact, SIBO treatment include a healing diet, and some foods should be avoided until the gut flora is back in balance. (source)

Symptoms Include:

  • Bloating
  • Cramping
  • Constipation
  • Diarrhoea
  • Alternating constipation and diarrhoea
  • Food sensitivities
  • Belching and flatulence
  • Nausea
  • Heart burn
  • Fatigue
  • chronic digestive complaints
  • Abdominal cramping and pain
  • Joint pain
  • Skin Symptoms
  • Iron and B12 deficiency
  • Respiratory symptoms (eg: asthma)
  • Mood symptoms e.g.: depression and anxiety

What does it do?

Instead of allowing the villi and the microvilli in your small intestine to absorb nutrients from the food, the bacteria digest it instead, causing it to ferment.  A bi-product of the bacteria’s digestion is methane and/or hydrogen gas, which is only produced by the bacteria and not our bodies.

These cause bloating, flatulence, cramping, diarrhea and more.  It is also believed tis gas can cause leaky gut syndrome where the cell wall of the gut becomes permeable and allows food particles through to the blood stream.

SIBO Summer Cookbook by Rebecca Coomes is based on the SIBO Bi-Phasic diet by Dr Nirala Jacobi ND.  It is a great resource which  I highly recommend and I have for sale in the clinic.  It has 60 recipes for people treating small intestinal bacterial overgrowth.

healthy food

This book is not just about recipes.  It teaches you about the foods to avoid and the foods to replace in your diet.  It informs and educates you, along with inspiring you to make easy changes in your diet to improve your health.

The diet and recipes in this book are designed around the 5 pillars of health.

1:  Awareness – being aware of your symptoms is the first step in your recovery

2:  Nutrition – nutrition is vital to a healthy gut life and essential to recovery

3:  Movement – our gut responds positively to movement

4:  Mindset – positive beliefs will support you to achieve wellness

5:  Lifestyle – the way you live your life is fundamental to recovery.

If you are concerned about your health or would like to talk more.  

Please contact Monica at Croydon Herbal Health.  Ph (03)  9723 9755

Your Wellness Matters

 

 

It’s Time to Detox

It’s Time to Detox

It’s Time to Detox by Monica Roberts.

Renew your Energy and Vitality with a DETOX

Why should I Detox?  

When the body is detoxified, it can function more efficiently and gain resilience. Detoxing rids the body of free radicals and heavy metals partially responsible for ageing. Detoxing helps to increase nutrient absorption, including antioxidants and vitamins that help fight oxidative stress. Simply put, our bodies don’t function very well when they’re loaded with toxins. (source)

‘Physicians have been seeing increasing symptoms of toxicity in their patients over the last few decades. Hormone imbalances, obesity, mental fog, memory loss, fatigue, lack of vitality, metabolic syndrome, sleep disturbances are all manifestations of a toxic body’.  

By Rose Kumar, M.D.

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Are you listening to your body? 

Our body is always giving us feedback about how it is feeling and performing, but in today’s world we often ignore or push aside the little aches and pains, or slight digestive upset.  These can be little indicators that something is out of balance.

Some clues that you may be experiencing can be:

  • Bloating.   
  • Digestive upset.
  • Nausea (the need  for an ant -acid medication).
  • Constipation.
  • Diarrhoea.
  • Allergy response, hay-fever, itchy skin.
  • Increasing fatigue or tiredness.
  • Difficulty in sleeping.
  • Mood changes.
  • Inability to cope with stressors.
  • Memory issues.
  • Hormonal imbalance.
  • Food cravings.
  • Poor immune function.  
So it’s time to cleanse.  

Our detox program is a safe and effective program that guides you to make the necessary changes in your diet and lifestyle that will assist you in achieving great results and feeling the best version of YOU.  

It’s important to provide with body cleansing essential nutrients to maximise the benefit of your cleanse.  For example amino acids are made up of proteins and they play a specific role in the body, in fact protein is the most abundant nutrient in the body after water and makes up nearly half of our dry weight. (1)Some Key amino acids that  are involved in cleansing are, cysteine, glycine, glutamine, taurine, and methionine. These special amino acids are needed for liver detoxification and  help to make our toxins water soluble then they can be excreted from the body.  

Our whole grain brown rice formula is ideal it contains a complete amino acid profile, digestive enzymes that help the absorption. It is vegan friendly (low allergenic) and has many other benefits. Combined with other nutrients You will achieve a great cleanse.

‘Cleansing is like my meditation. It makes me stop, focus and think about what I’m putting into my body. I’m making a commitment to my health and hitting the reset button’. 

Salma Hayek

Detoxification provides support for:

  • improves digestion
  • increased energy
  • clearer thinking
  • better moods
  • weight loss
  • cleanses the lymphatic system
  • improves the function of the body’s organs (liver, kidneys, colon, urinary track, and digestive tract or gut). (Source)

Your wellbeing matters.

What you do today Matters.

Monica

How to Pack a Week of Salads That Stay Fresh Till Friday

How to Pack a Week of Salads That Stay Fresh Till Friday

How to Pack a Week of Salads That Stay Fresh Till Friday by Jenny Sugar

Originally Posted on Pop Sugar

7 March, 2016 by JENNY SUGAR

Eating a big salad at least once a day is a great way to maintain healthy habits. Don’t have time to cut up a salad every single night? Here’s a way to make all the salads you need for your workweek at once. Follow these simple salad-making rules, and your meal will taste just as fresh on Friday as it does on Monday!

This is just a general guide with lots of room for creativity. Even though you’re making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It’s a great way to save time and money and ensure you’re getting a dose of daily veggies for health and weight loss.

How-Make-Salads-Keep-Them-Fresh

Where you work and how you get there will determine which container is best for you. BPA-free plastic containers with lids are probably the most popular since they’re lightweight and rugged, making them great if you’re carrying a lot on your commute or if you’re biking or walking to work. They also fit well in lunch boxes with ice packs, which is essential if your office doesn’t offer a fridge or you are on the go and eat lunch wherever you are.

Containers

Types-Containers

You can also use glass mason jars, which are a must if you’re concerned about eating out of plastic containers. These are fragile, so they’re great if you’re commuting in a car, bus, or train or if you’re walking to work. You just want to make sure these stay upright.

Both containers are fairly inexpensive and they’re dishwasher-safe and reusable, so you can feel good about putting less waste in the landfill.

The Art of Packing: Plastic Containers

Art-Packing-Plastic-Containers

Choose ones that are flat and rectangular in shape. These not only stack well in your fridge, but they also create more space for the veggies to spread out, preventing sogginess.

  1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you’re using greens from your garden or a farmers market, just make sure they’re completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).
  2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries — whatever your little salad-loving heart desires. Drying off each ingredient with a paper towel will keep them crisper longer.
  3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) whole grains like quinoa or brown rice, add these on top of the first three salads only (Monday’s, Tuesday’s, and Wednesday’s). Then on Wednesday night, add protein to Thursday’s and Friday’s containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.
  4. Keep dressing separate until the moment you eat your salad. Purchase a couple dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there.

The Art of Packing Mason Jars

Art-Packing-Mason-Jars

Go for the quart-size jars with wide-mouth lids since these are easier to fill and eat out of. Use this system only if you can keep the jars upright.

  1. Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing.
  2. Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like capsicums, chopped carrots, and cherry tomatoes.
  3. Layer up the greens. This should take up at least half the jar. As mentioned earlier, go for packaged greens to save time, or if you’re using your own, make sure they’re dry.
  4. Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit.
  5. Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.

Shopping List

Here’s an example of what to buy for five days of salads:

  • Large container of greens
  • 2 cucumbers
  • 2 to 3 capsicums
  • 5 medium carrots
  • 1 package cherry tomatoes
  • 1 bag grapes
  • 2 packages tofu
  • 1 can chickpeas
  • Sunflower seeds
  • 2 avocados
  • Bottle of your favourite salad dressing

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Mediterranean Lifestyle Lowers Depression Risk

Mediterranean Lifestyle Lowers Depression Risk

Mediterranean Lifestyle – Not Just Diet – Lowers Depression Risk

Exercising and socializing are just as important as what you eat.
Published in Huffington Post 18/08/2016 2:25 AM AEST |

It’s not only the Mediterranean diet, but the whole “Mediterranean lifestyle” that can make a difference in your mental health, a new study from Spain found.

People in the study who ate a diet rich in fruit and veggies, and who also exercised and socialized a lot were less likely to develop depression than those who didn’t follow this type of lifestyle, the findings showed.

Previous studies have shown a link between adhering to the Mediterranean diet or other healthy dietary patterns and a lower risk of depression, said lead study author Almudena Sánchez-Villegas, an associate professor of preventive medicine and public health at the University of Las Palmas de Gran Canaria, in Spain. But the new study is the first to examine the link between the overall Mediterranean lifestyle, beyond the diet itself, and depression, she told Live Science.

In the study, the researchers asked 11,800 people in Spain what they normally ate, how much they exercised and how much time they spent socializing with friends, to measure how closely these individuals adhered to the Mediterranean lifestyle. Scientists then tracked how many of the participants were diagnosed with depression during the next 8.5 years, on average. [7 Ways Depression Differs in Men and Women]

The researchers found that, by the end of the study period, 806 people in the study were diagnosed with depression.

To look at the relationship between how closely the people adhered to the Mediterranean lifestyle at the beginning of the study and how likely they were to later develop depression, the researchers divided the participants into three groups: those who adhered to the Mediterranean lifestyle the most, those who adhered to it to a moderate extent and those who adhered to it the least.

Those people in the group with the closest adherence to the Mediterranean lifestyle at the beginning of the study were 50 percent less likely to be diagnosed with depression during the study period than those in the group with the least adherence to this lifestyle. [9 DIY Ways to Improve Your Mental Health]

The researchers said they don’t know for sure why eating a healthy diet, exercising and socializing may be linked to a lower risk of depression, but several mechanisms may be involved in this link. For example, certain components of the Mediterranean diet — such as olive oil, nuts, legumes, fruit and fish — have beneficial nutrients that have anti-inflammatory properties, Sánchez-Villegas said. These properties may be useful in preventing inflammation, which has previously been linked to a higher risk of depression, she said.

Exercise may also help protect people against inflammation and therefore reduce the risk of depression, Sánchez-Villegas said. Moreover, exercise has been known to stimulate the secretion of feel-good chemicals called endorphins that enhance mood, which may also help prevent depression, she said.

laughing friends

In addition, the new findings are in line with previous research that has linked greater social interaction with better psychological well-being, the researchers said in their study, published Aug. 9 in the journal Clinical Psychological Science. The authors of that previous research on depression and social factors have suggested that multiple mechanisms, including having social support during difficult times, may explain this link.

Originally published on Live Science.

Copyright 2016 LiveScience, a Purch company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

What You Eat Today Could Affect Your Great-Grandchildren

What You Eat Today Could Affect Your Great-Grandchildren

This article was originally posted int Psych Central, they are a great resource available through email newsletter.  Click here to subscribe.

By Janice Wood

~ 3 min read

The day I found out I was pregnant with my oldest daughter, I gave up my soda addiction. No more caffeine for me, or artificial sweeteners.

Something I thought was impossible to do — give up that daily rush of energy — was surprisingly easy because I was doing it for my baby.

I believe most mothers-to-be are the same: They’ll do just about anything to ensure their children have a healthy, happy life.

And that may help them change how they eat as new evidence emerges that what women eat while they are pregnant can affect not just their children, but future generations.

For instance, a recent mouse study from Washington University in St. Louis found that mothers who eat high-fat, high-sugar diets can predispose multiple generations to metabolic problems — even if their offspring consume healthy diets.

Pregnancy

The study found that the mother’s diet is important even before she becomes pregnant.

That’s because obesity can cause genetic abnormalities that are passed through the female bloodline to at least three generations, increasing the risk of obesity-related conditions such as type 2 diabetes and heart disease, according to the researchers.

“Our findings indicate that a mother’s obesity can impair the health of later generations,” said Kelle H. Moley, MD, the School of Medicine’s James P. Crane Professor of Obstetrics and Gynecology and senior author of the study. “This is particularly important because more than two-thirds of reproductive-age women in the United States are overweight or obese.”

The study showed that a mother’s obesity — and its associated metabolic problems — can be inherited through mitochondrial DNA in the unfertilized egg.

Mitochondria often are referred to as the powerhouses of cells because they supply energy for metabolism and other biochemical processes. These cellular structures have their own sets of genes, inherited only from mothers, not fathers, the researchers explained.

The study’s data showed that pregnant mice with metabolic syndrome can transmit dysfunctional mitochondria through the female bloodline to three generations, according to Moley said.

For the study, the researchers started feeding the mice a high-fat, high-sugar diet from about six weeks before conception through to when the babies were weaned. The diet was made up of about 60 percent fat and 20 percent sugar.

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“This mimics more of the Western diet,” Moley said. “Basically, it’s like eating fast food every day.”

The babies were then fed a diet of standard rodent chow, which is high in protein and low in fat and sugar.

Despite the healthy diet, the pups, grand pups and great-grand pups developed insulin resistance and other metabolic problems. Researchers also found abnormal mitochondria in muscle and skeletal tissue of the mice.

But wait, it gets worse — for us.

“It’s important to note that in humans, in which the diets of children closely mirror those of their parents, the effects of maternal metabolic syndrome may be greater than in our mouse model,” Moley said.

She added that more research is needed to determine if a diet low in fat and sugar, as well as regular exercise, may reverse genetic metabolic abnormalities.

“In any case, eating nutritiously is critical,” Moley said. “Over the decades, our diets have worsened, in large part due to processed foods and fast foods. We’re seeing the effects in the current obesity crisis. Research, including this study, points to poor maternal nutrition and a predisposition to obesity.”

WHAT IF THERE ARE NO FUTURE GENERATIONS?

Another study, again with mice, found that a mother’s obesity and poor nutrition during pregnancy can lead to their daughters experiencing problems with fertility.

Specifically, it found that those daughters had fewer eggs than normal.

“Infertility can have devastating impacts on individuals and families, and our study will help to better identify women who are at risk of experiencing problems with their fertility,” said Catherine Aiken, MB/BChir, Ph.D., a researcher involved in the work from the University of Cambridge Metabolic Research Laboratories and MRC Metabolic Diseases Unit at the Institute of Metabolic Science in Cambridge in the United Kingdom. “We hope to be able to devise ways to maintain future fertility for children who faced a very difficult nutritional environment in the womb.”

For this study, the researchers fed one group of mice a high-fat, high-sugar diet and another group a normal, healthy diet during pregnancy.

The study found that the daughters of mothers who ate a high-fat, high-sugar diet had low egg reserves. This was true no matter what the daughters ate.

To find the cause of the low egg reserves, researchers examined the ovaries of the daughters and discovered changes that disrupted the normal protection against damaging free radicals in the ovaries, as well as energy production.

While the study was done with mice, it “seems likely” the findings would translate to humans, according to scientists.

PRENATAL CARE

In light of these studies, it appears that prenatal care should actually begin months before a baby is conceived. Women thinking of becoming pregnant may want to ensure that they are eating a healthy, nutritious diet, rather than a Standard American Diet — also known as SAD.

While it takes a bit more effort in an environment where fast food restaurants are on every corner and healthy food is a bit more time-consuming to prepare, it is well worth the effort when you think that what you are eating today could impact your family for generations to come.

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