Tuesday 24 October 2017

probiotics and immune system health -essay



Probiotics and Immune system health -essay
by Jocelyn J Murray

The benefits of using probiotics to improve our immune system are now starting to be understood.
The best documented effects include bowel disorders such as lactose intolerance, antibiotic-associated diarrhoea and infectious diarrhoea.  Emerging evidence continues to accumulate concerning their potential role in various other conditions.

Maria Kechagia from the Microbiology Department, Sismanoglion General Hospital of Athens identified that food products containing probiotic bacteria could contribute to coronary heart disease prevention by reducing serum cholesterol levels and blood pressure control.
Probiotics in dairy products have shown to improve the therapeutic outcome in women with bacterial vaginosis, by supporting the normal vaginal lactobacilli microbiota.

Most of us now will eat yoghurt for breakfast or a mid morning snack. Children are often fed yoghurt. This is a great way to bring probiotics to the table. 
The range of food products containing probiotic is wide and still growing. The main products in the market are dairy-based ones including fermented milks, cheese, ice cream, buttermilk, milk powder, and of course, yogurt.
Non-dairy foods include soy based products, nutrition bars, cereals, and a variety of juices which are appropriate means of probiotic delivery to consumers.  The factors to be considered in evaluating the effectiveness of the probiotic strains into such products are, besides safety, the compatibility of the product with the microorganism and the maintenance of its viability through food processing, packaging, and storage conditions.

For centuries across the globe a range of fermented foods, which are foods produced or preserved by the action of microorganisms have been part of the daily fare for families.
In this context, fermentation typically refers to the fermentation of sugar to alcohol using yeast, but other fermentation processes involve the use of bacteria such as lactobacillus, including the making of foods such as yogurt and sauerkraut. 
- Some breads, such as sourdough, use dough that is fermented.
- Various vegetables or fruits, which have been fermented by pickling with salt and brine or marinated in mixtures based on soy sauce or savory bean pastes.
- Kombucha is a beverage made from a variety of fermented, lightly effervescent sweetened black or green tea drinks that are commonly intended as functional beverages for their supposed health benefits. Kombucha is produced by fermenting tea using a "symbiotic 'colony' of bacteria and yeast" 
- Lassi is a popular traditional yogurt-based drink from the Indian Subcontinent and originates from the Punjab. It is a blend of yogurt, water, spices and sometimes, fruit. 
- Pickling is the process of preserving or expanding the lifespan of food by either anaerobic fermentation in brine or immersion in vinegar. The pickling procedure will typically affect the food's texture and flavour. 


Probiotic mechanisms

Probiotics are defined as live microorganisms that, in adequate amounts, provide a health benefit. Probiotics aid in nutrient digestion and absorption, the production of vitamins, energy metabolism, and the support of a healthy immune system. They also reduce allergic reactions, improve immunity, and facilitate immune defence against pathogens. 

The two microorganisms playing an important role in the food industry, particularly in dairy
products, although not strictly considered as probiotics are Streptococcus thermophilus and Lactococcus lactis, the most commercially important lactic acid bacteria.

Probiotics have various mechanisms of action although the exact manner in which they exert their effects is still not fully known. These range from bacteriocin and short chain fatty acid production, lowering of gut pH, and nutrient competition to stimulation of mucosal barrier function and immunomodulation.
Proposed mechanisms include interference with cholesterol absorption from the gut, direct cholesterol assimilation, and production of end fermentation products that affect the systemic levels of blood lipids and mediate an antihypertensive effect. 

In summary the evidence is powerful on the probiotic effects to immune system. Improve your gut health and you improve your over all health.  





references

1. Hindawi Publishing Corporation ISRN Nutrition
Volume 2013, Article ID 481651, 7 pages - http://dx.doi.org/10.5402/2013/481651

2. Changing Habits education - Autoimmunity and Immune dysfunction

3. Wikipedia website - probiotics and fermented food


Saturday 19 August 2017

Calendula - flower or herb? this seasons crop


Calendula is a flowering plant I have been fond of since I was a small child because my mother fancied them, and she always planted a row along the pathway to the back door. I'm sure its because they are bright, and hardy, as well as therapeutic, and we just loved them.
While Mum never added the flowers to any salads we ate, nor did she make tinctures, lotions or even shampoo from them, they have for centuries been enjoyed as ornamentals, culinary, cosmetic, and medicinal reasons.  
One end of my garden this month - both calendula and borage.

This flower is popular in many natural health products and skin care lines available,  and used in almost 200 various lotions, shampoos, and other products. Its therapeutic qualities are known to help with a wide range of health issues.  As a powerful antioxidant it is among the strongest of antiviral herbs, and can inhibit the development of viruses. Used to treat infections, they typically cause no, or few, side effects. Calendula is one of many antiviral herbs that boost the immune system, which allows the body to attack viral pathogens.
Calendula is also used cosmetically to improve skin firmness and hydration. What is impressive, it helps increase blood flow, and oxygen to wounds and infected areas, which helps the body grow new tissue and heal more rapidly. 


Thursday 3 August 2017

what to do with left over roast lamb - lamb and cauliflower curry

lamb and cauliflower curry






















Left over roast lamb - about 2 cups of cut pieces
1/2 head of small cauli  -blended to rice size pieces - about 2 cups full

Left over roast lamb gravy -watered down to be 2-3 cups
1 cup coconut milk

Spice mix
2 tsp ground tumeric - I used my  fresh dried, milled 
2 tsp ground coriander - I used seeds and milled them
1/4tsp cardamom
1 tsp ground cumin - I used seeds and milled them
1/4 tsp sea salt
1 tbsp ginger - if using fresh add in the pan with the garlic and onion.
 OR - 1.5 tsp of ginger powder - I used my fresh dried, milled 
1 tsp cinnamon powder
1/4 tsp cayenne pepper
1/4 tsp paprika
Salt and black pepper

1 onion
5 garlic cloves - crushed -  I used a roasted whole bulb and squeezed it out
Coconut oil


Prepare and combine all the spices - you could double the mix and save 1/2 for your next curry
In a hot pan melt the coconut oil, add the onions, brown off, then add the garlic for the last minute. Throw in the spice mix, stir for a minute.
Pour into the pan the gravy stock, simmer. Pour in the coconut milk. Simmer.
Add the meat and then the cauliflower. Simmer for about ten minutes with the lid slightly open so the curry thickens and all the flavours are well infused to the meat and cauliflower.
Serve, with a handful of micro greens.


Thursday 20 July 2017

tumeric powder and tumeric latte's

Tumeric day lovelies - 

I'm amazed at how easy preparing tumeric powder was. How superb the final product has turned out. 

I started with a beautiful product, grown spray free fresh tumeric. I just scraped it, sliced it, and put it in my dehydrator for most of today. Then milled it. Beautiful fresh smelling powerful tumeric powder.



Now my tumeric lattes take on a whole new meaning and taste of course. 

tumeric latte

I use my own almond milk, made in a flash. 1 cup of almonds soaked in water for about 8 hours. Strain then put nuts in the blender. Add 1 cup of fresh cold water. Blend until a good thick paste. Add 3 more cups of water, blend. Strain thru a nut bag. 

You can add a spoonful of maple syrup or honey, but I dont.

oh back to the latte

heat the milk in a pot on the cooktop.in the cups 3/4 tsp of tumeric, 1/4 tsp of cinnamon or nutmeg, 1 tsp of honey. Pour a little hot water over the spice and stir.Then pour the hot milk over. Stir.



Now here's the thing- doing this was delightful, and humbling. Humbling because this beautiful food I have taken for granted to some extent in the past when I've bought it from the spice shop or off the shelf at the supermarket. 
Now I understand the process, and have learned the power of this food for our bodies. 



Wednesday 19 July 2017

summer fun breakfast - kind of like muesli


1 cup of puffed millet
1.5  cups of mixed raw nuts - blended to chunks
1 cup of mixed seeds, sunflower, pumpkin - blended to chunks
1/2 cup coconut flakes
3 tbsp chia seeds or golden linseeds
1/2 cup LSA
1 cup of gluten free oats

1 cup of mixed dried fruit - I used persimmon, figs, dates, currants, cranberries

1/4 cup melted coconut oil
1 tbsp cinnamon powder
1/2 tsp nutmeg
2 tbsp of honey
1 tbsp grated fresh ginger

Process nuts and seeds in blender until chunky bits. Add in LSA, Oats, puffed millet, coconut, cinnamon and nutmeg. Blend together for a few seconds.
Mix melted coconut oil, honey, fresh ginger together. Then add to the nut mixture, stirring to break up large lumps.
Spread onto baking paper on baking tray. Toast in moderate oven for 15 mins or until crunchy.
Combine with chopped dried fruit.
Store in jar in the fridge.

Serve with yoghurt, apple sauce and a piece of fresh fruit. This is nice as sprinkles on top of fruit and yoghurt too.





seed, nut and dried fruit porridge

seed, nut and fruit porridge

3/4 cup of sunflower seeds
1/2 cup pumpkin seeds
2 tbsp chia seeds or golden linseeds

1/2 cup raw cashews
1/2 cup raw almonds
1/4 cup of walnuts
1/4 cup of brazil nuts
OR mix up nuts as you like- to equal 1 1/2 cups in total

1/2 cup dried fruit - in total - like apricots, pitted dates, raisins, figs
1/2 cup coconut water (may need a little more)
2-3 tbsp apple sauce

In 3 different bowls - place the seeds, nuts and dried fruit. Cover with water and soak over night. In the fridge in the warmer weather. On the bench covered with a tea towel in the winter.
The seed bowl, will have thickened, so spoon any excess seed free liquid from the top if you can.





In the morning, drain all 3 bowls, place ingredients in the blender with 1/2 cup of coconut water. Check and add more water, and scrape the sides down. Mix until a chunky paste.





Serve into bowls topped with your favourite yoghurt, a drizzle of maple syrup or honey, and a few slices of banana or thinly sliced apple.






Wednesday 28 June 2017

winter warmer super powerful smoothie

Winter warmer super powerful smoothie 

Sunflower seeds - 2tbsp
Pumpkin seeds - 2 tbsp
watermelon seeds - 2 tbsp
Frozen Blueberries - 3/4 cup
Frozen soy beans- 1/2 cup
Any leftover root veg from(I had kumera pumpkin parsnip)last nights dinner
Banana - 1
Coconut water- 1/2 cup
Spinach - 1 handful
Coconut yoghurt - 1/2 cup
4 cacao wafers ( I use changing habits wafers)
2tsp of probiotics (I use changing habits)

Blend - hard as

Serves 2-3 

This gave each person (330ml serving) approximately 10gms of protein. That packed a punch for sure. 



nutritional story

Watermelon seeds,  pumpkin seeds and sunflower seeds are all similar in providing excellent nutrients and minerals. They all contain great amounts of plant protein (approx 5-7gms per 2 tbsp), magensium, Vitamin B6, iron, and zinc among a few other smaller quantities of other nutrients.

Soy beans - I buy mine from the freezer at the supermarket(its a reliable source and I tolerate some of what they have done to get them to market. If you come across a good source, next to fresh, let me now please.They contain protein (approx 15gms per 1/2cup) high in iron and magnesium, calcium.

Just to remind you about protein intake each day - our daily requirements of protein is between 45-50gms for women and 55-60gms for men.  This means a piece of chicken that weighs 100gms gives you approx 30gms of protein. 


Saturday 24 June 2017

Super healing juice

to make Super healing juice
(Need a powerful blender and good juicer)

1/3 of a Fresh pineapple - peeled, cut.
1 pear
2 carrots
3 stalks of celery 
1 lemon
4cm of fresh ginger - roughly peeled and sliced 
1 fresh beetroot

Handful of fresh microgreens
Handful of goji berries 
Handful of sunflower seeds
1 banana
2 tsp of probiotics (I used changing habits)


Juice the fruit and veg 
Blend the sunflower seeds and goji berries 
Then pour the juice in with the seeds and berries in the blender. Add the microgreens, probiotics and the banana. Blend until the banana disappears. 


Serves 3x 330 ml glasses. Use a little bit of ice if you like. 



Nutritional benefits - 
Goji berries are high in antioxidants that aid your mitochondria(cells).
Pineapples contain bromelain which may be an effective anti -inflammatory, muscle relaxant and digestive aid. 
Microgreens contain 20% more nutrients than fully grown veg.
Ginger may help over exercised muscles and is good as an anti-inflammatory.
Sunflower seeds are a great source of Vitamin E and Vitamin B1, and selenium.



Saturday 6 May 2017

protein bar - put some in your bag to take to work


2 tbsp brown lentils - ground or milled in processor
3 tbsp linseeds -ground or milled in processor

1 cup of raw almonds (or any mixture of raw nuts you like)
1/3 cup sesame seeds
zest of 1 lemon
1 cup coconut flakes
1 tsp cinnamon
1/2 teaspoon nutmeg
1/2 tsp salt
1/2 cup goji berries, dried cranberries or chopped apricots

2 tbsp raw honey
2 tbsp hulled tahini
2 tbsp coconut oil



blend all the dry ingredients until at a chunky consistency - or chop the nuts to size and mix thoroughly.

in a small pot on low heat gently stir the honey, coconut oil and tahini until combined and smooth

combine wet and dry ingredients together
press into tin lined with baking paper -refrigerate or until set. slice into pieces.

very yum

Wednesday 19 April 2017

chicken broth/soup

Chicken and vegetable soup - country style or creamed -as you like

2 chicken carcass(whole chicken stripped of meat)  - usually in the deli 
low salt/sodium chicken stock - or plain water is good too
1 onion
1/2 leek
1 carrot - grated
2 sticks of celery
1/2 cup of pearl barley or for gluten free option use lentils
1/2 cup split pea
3 cups of chopped vegetables - potato, parsnip, yam, kumera, corn, pumpkin, green beans, broad beans, courgette (use whatever you have)
1 tsp curry powder 
Sprig of thyme, rosemary, or bay leaf
1 tsp of fresh finely chopped ginger 
 2 tsp crushed garlic

In a pan brown off the chicken carcass. Remove from the pan and add the chopped onion, leek, celery, garlic, spices, and toss until browned. Set aside.
Use some chicken stock to mix the pan brownings. Pour into a large saucepan or crockpot with the chicken and all the vegetables, peas, barley herbs and spices. Cover with 1/2 chicken stock and 1/2 water.
Simmer until the chicken falls of the bones.
Remove the bones from the pot and serve.

For creamy soup - blend before serving.

Thursday 13 April 2017

Irritated bowel? constantly? I know this.

not that long ago - I figured out that the food I ate irritated my bowel immediately- AND caused the ugly merry-go-round of disrupted hormone levels and mind changing issues, like paranoia, anxiety and, terrible moods, all at the same time. Sometimes I felt huge DESPAIR and wondered if I had some dreaded disease. Other times I was beside myself and would rather just DIE from this disease.
To say the least the BIGMAC combo I'd ordered wasn't the hangover cure it used to be. Especially not on a drive thru anyway. I'd have to park myself seconds from the bathroom door. And be prepared to go 3 times, minimum. AND THEN I would say
'oh its just the food and wine combo last night thats upsetting me -remind me not to eat that together again.'
BUT there were times when I'd eat the KIWIBURGER not to cure a hangover - and still couldn't do the drive thru. BIG TROUBLE.
SO...I just had to get off the trolley. The 1st thing I stopped eating was - BigMac's and all other SANDWICHES. No toast for breakfast, no muffins for morning tea, no sandwiches for lunch, no crackers for afternoon tea and no pasta for dinner.
what did I EAT NOW then?
change, change, change.......
Some was easy -fruit for breakfast, then I learned about smoothies. Porridge was ok too, with fruit, homemade yoghurt and nut sprinkles.
Snacks were tricky - coffee without the muffin? not the same right?
Well it gets easier, and I LEARNED lots more about food.
because I'm a DIY kind of person I made up a lot of my own recipes and tried different things.

And I used this recipe book too.
Changing Habits Recipe Book

I hope you can be inspired to start with the change. And be WELL.

Friday 7 April 2017

how do you choose from a menu when eating out - that avoids eating the foods you don't want?


Heres the thing - when I worked out my list of choice foods for my body at the time and, a family dinner or social occasion comes up that means eating out - the first thing I did was groan -because I would think the restaurant wouldn't have the foods on my food choice list.
I’m hoping you can get through this emotional drag and not think that your food choice list is debilitating at all. 
I find these days most chefs are open to supporting peoples eating choices and, will gladly remove an ingredient or leave a dressing on the side. They are, after all, in business and will want a good review on trip advisor. For you it's the same old story - be prepared before you eat.


So here goes- 

1. Before you write yourself off as having to eat the side salad only perhaps you could go online and check out the chosen restaurants menu.
2. Here's a menu from a place I’ve chosen to meet a client at this week - I didn't look before I picked the place - I just wanted somewhere convenient for my client to get to after work.







Chicken Chicken Chicken

Free Range Corn-Fed, Citrus Brined:
1/4 Chook – $10
1/2 Chook – $20
Whole Chook (Serves 3-4) – $30

Add one of our house made bastes for – $3:
Korean BBQ
Jamaican Jerk
Truffle Butter
Gravy
Fresh Herb, Lemon & Confit Garlic

Buttermilk Fried:
Fried Chicken Thigh, Jalapeno Yoghurt & Chipotle Mayo – $15

Schnitzel:
Panko Crumb Chicken Breast, Butter, Capers, Lemon, Mayo, Rocket – $15

Hot Wings:
6 whole wings - $12

Vegetarian - Organic Tofu:
Fried Tofu, Sesame Greens, Ginger Chilli Sauce, Pickled Cucumber – $17
Sides & Snacks

Beer-Battered Chips
Harissa Mayo – $8

Seasonal Veg – $10
See Specials Menu

Chicken Fat-Roasted Potatoes:
Gravy (Optional) From 6pm only – $10

Warm Baguette – $6

Free Range Chicken Liver Pate
Cornichons, Balsamic Onions, Baguette - $15

See Special's Menu

Any baguette, burger or wrap can be made vegetarian with fried organic tofu or free range eggs
Salads – Fresh, Seasonal, Vegetarian

Salads:
Small – $6
Medium – $10
Large – $15
Extra Large – $20

See Specials Menu for Salad List

Add Pulled Chicken:
Little – $4
Lots – $5
Loads – $6

Or Add Bird’s Marinated Organic Tofu – $5
Can’t Decide?

Chicken Feeds:
Chicken, Salad from the Cabinet, Warm Bread

For One – $16
For Two – $30

Big Bird:
Feeds up to 4 with a choice of 2 Salads – $60

Family Feed:
Feeds up to 8 with a choice of 3 Salads – $100
Desserts

Slice of Lemon Pie:
Berries, Yoghurt – $10

Warm Brownie:
Chocolate Sauce, Vanilla Ice-Cream – $10

Eton Mess:
Berries, Meringue, Cream $10
Our delivery zone is within a 5km radius of our Ponsonby store. Click here for more info

Chicken
Produce
We are New Zealand’s first chicken joint to draw a line in the sand and only source free-range chicken. Corn-fed and from Rangitikei to be precise. In our many, many, many blind tastings, this Rangitikei chook has come out on top each time. Rangitikei was the first chicken meat producer in New Zealand to carry the blue SPCA tick. Read about their farms and story here.

3.  Understand the words they use and know what you are looking for
4.  Avoid falling under pressure and say 'oh stuff it, I'm out once wont hurt'
5.  For me ? from this menu - I will avoid the corn fed chicken even tho it is free range -because I am avoiding grains at the moment (the chicken is corn fed)
6.  I'll ask about the salads - I’m wondering if they use organic ingredients (cross fingers here)
7.  I'll ask about the specials menu -there might be a line caught fish
8.  I am likely to order a salad and add the marinated organic tofu for protein. Ill ask for any dressing to be on the side and exclude crotons or alfalfa sprouts.
9.  I will feel very satisfied with my selection and enjoy their offering with gratefulness.
10.  Most of all I will enjoy the company at dinner.

If you cant see the menu before you go -just trust that changes can be made - I hope you can do it quietly and politely. I know you don't really want to attract all the attention for being fussy about food from those you are dining with.



Sunday 2 April 2017

grow eat heal - LOGO


I'm wondering what -


I'm wondering what would get you people to come along to this 'whats with wheat' documentary.
Is it that you don't believe? or that the concept of wheat being a problem is too scary?
Or do you just like bread and don't want to give it up for better health?
Did you know that modern, genetically modified wheat contains an opiate call gliadin. The gliadin protein is not gluten, it’s like opium. That is why bread is so addictive.
Come and see this doco and get the truth from Doctors and health experts in the field.

http://grow-eat-heal.blogspot.co.nz/p/whats-with-wheat_13.html




Friday 17 March 2017

getting started on the 'get my body better' journey

you know - when I started doing something to 'get my body better' I had to find NEW ways of making food tasty.
To make food from ingredients that were different, and some I'd never heard of was SCARY.
I don't like WASTING food, so I had to be sure any recipe was tried and tested, and was going to come out alright.
The BIRDS that came to my front lawn never knew what they were going to get - for a while back then. And THEN I found these recipe books. It was the BEST start.
NOW I can use ingredients easily and trust what's going to happen.
Changing Habits Recipe Book

Wednesday 15 March 2017

AM I THERE YET? - nope


if I share with u - a piece of MY journey - will YOU cut me some slack?
I wondered how I would do this 'get my body better' thing all by myself. 
When on a social outing the pressure to 
'have a drink' or 
'go on, just try the pizza, it's great'  felt HUGE.
I FELT I was letting people down because I was choosing not to eat and drink the stuff they put out for me. Or just as bad, we would be paying, if at a restaurant.
And eating out is/was my favourite thing. And drinking wine was even bigger. The whole scene actually.
I tried tricks -like accepting the wine and then tipping it into my darlings glass when no-one was watching - topping my glass up with water. I'd order a side salad and have 1 piece of pizza and eat the topping only, and cover my plate up with the serviette - and so on.
Sometimes the pressure was TOO MUCH and I just ate it. Or drank it.
Now heres the thing - it's the trash talk I would give myself on the way home, or the next morning after a night of gut turmoil and upset.
So I taught myself to say -
"that was just a toilet stop" now give yourself a BREAK,
and "stop at the next scenery lookout."
Whats the SCENE?
What have I achieved this week? 3-4 days no wine, 4-5 days no gluten/grains, 5-6 days no sugar (or whatever).
Anyway -it all added up - the small differences made the BIG difference.
AM I THERE YET?
Nope. Something always comes up. But my resilience has quadrupled.
And I enjoy the journey way MORE.

Tuesday 7 March 2017

blueberry and cheese muffins - wheat/gluten/butter/sugar FREE

Blueberry and cheese muffins

1/2 cup LSA (ground linseed, sunflower seed and almonds)
1 tbsp pysillium husk
1/2 cup fine brown rice flour
2 tbsp tapioca flour
2 tsp baking powder (gluten free if u like)
1/2 tsp salt
1 cup frozen blueberries
1 cup of crumbled feta or blue cheese
1 tsp cinnamon
2 free range eggs
1/2 cup of coconut water or any nut milk
1/4 cup pure virgin olive oil

Mix together all dry dry ingredients.
Add blueberries and cheese, stir.

Mix eggs, oil and coconut water(or nut milk) together in another bowl.

Add wet ingredients into dry. Stir until combined.

Spoon into cup cake paper lined muffin tins. Makes 6 large muffins.
Bake in oven for 20-25 mins at 180C.

Delicious warm.


 

Wednesday 22 February 2017

Gluten withdrawl

Gluten Withdrawal Symptoms: List of Possibilities
Some people experience very subtle or no withdrawal symptoms when stopping gluten, but others experience moderately debilitating symptoms that can last weeks before improving. Below is a list of possible symptoms that you may experience when discontinuing gluten. Keep in mind that the severity and duration of symptoms will be largely individualized.
  • Anger: If you turn into a raging maniac when discontinuing gluten, you are not alone. Many people have reported anger outbursts and feeling especially irritable when they cannot have their gluten. It could be related to the lack of opioid stimulation (which can calm us down) from gluten.
  • Anxiety: Some people end up feeling increasingly anxious when they withdraw from gluten. This anxiety may be due to a number of biochemical changes that occur in the physiology as a result of gluten discontinuation. The body is expecting to receive the energy and opioid effects from gluten products, but it doesn’t and you feel nervous instead of calm.
  • Bloating: This is characterized by swelling or increase in the diameter of your abdominal area. It may be a highly uncomfortable experience during gluten withdrawal, but should eventually subside. To offset bloating, make sure you are eating healthy foods that contain fiber (e.g. broccoli, berries, etc.).
  • Brain fog: During the initial stages of withdrawal, you may feel as if your concentration is at an all-time low. While eventually your mental clarity and focus will likely return and be sharper than they were with gluten in your diet, the fogginess can sometimes be difficult to deal with. Do not be surprised if your ability to think clearly is hampered in early stages of withdrawal.
  • Constipation: Some people become constipated when they stop eating gluten. This may be due to their new dietary choices as well as lack of fiber in the diet. It could also be a result of transitory physiological adjustments taking place in the body. Realize that this will be temporary assuming you are eating a healthy gluten-free diet.
  • Cravings: One of the most prominent symptoms that you’ll experience when withdrawing from gluten is that of cravings. These cravings are generally severe in the early stages, and tend to lessen the longer you’ve been gluten-free. Like going through any drug withdrawal, cravings tend to be the worst in the first few weeks or months of withdrawal, but will eventually subside completely. Keep in mind that if you aren’t eating sufficient alternative gluten-free foods, cravings may intensify as a result of hunger or lack of nourishment.
  • Depression: Certain individuals become depressed when they stop eating products with gluten. This may be a result of their dependence on the mood boosting effects of the gluten exorphins. The depression may persist for awhile, but mood will eventually stabilize and/or become boosted over the long-term as a result of going gluten-free.
  • Diarrhea: Some people notice that they cannot hold down food as well when they quit gluten. They experience diarrhea in the early stages of discontinuation, but eventually digestion stabilizes. This is a less common reaction than constipation, but still one that certain people report.
  • Dizziness: You may feel slightly dizzy when you discontinue from gluten. This may be due to the neurological mechanisms by which gluten affected your brain. Generally the dizziness won’t be too severe, but it may be uncomfortable. Keep in mind that it’s temporary and shouldn’t be long-lasting.
  • Fatigue: Another very common symptom to experience is that of severe fatigue during the early stages of gluten discontinuation. This fatigue may be debilitating for some people to the point that they just want to sleep all day. As long as you’re eating other high quality foods, your body will eventually adapt to gluten-free foods for its source of “fuel” and fatigue will subside. In fact, many people who’ve been gluten-free for an extended period report having more energy than when they ate gluten.
  • Flu-like symptoms: Those that react severely during gluten withdrawal may develop symptoms similar to having influenza. They may experience dizziness, a headache, joint pains, nausea, and in some cases vomiting. (Obviously make sure you aren’t actually sick with a virus or the flu). If these symptoms emerged when you quit gluten, it could be a direct result.
  • Headaches: Many people have reported headaches during the first couple weeks of going gluten-free. These headaches are more likely to occur in the earliest days of withdrawal, but should ease up the longer you’ve been functioning without gluten.
  • Hot flashes: Elimination of gluten from the diet may result in experiencing hot flashes (or cold flashes) throughout the day. This is due to the fact that the physiology comes to expect gluten in the diet, and when it doesn’t get it, your body reacts by changing its temperature.
  • Irritability: If you find yourself becoming irritable when you stop eating gluten, it’s probably because your brain is no longer getting the same stimulation. Gluten affects the brain in many ways including by stimulating exorphins, which make us calm. By eliminating gluten, you no longer feel the minor opioid effects, making you feel more irritable than usual.
  • Joint pain: Many people also report feeling intensified joint pain and body aches when they discontinue gluten. These aches and pains can be problematic in early stages, but should actually improve as you alter your diet to include healthy gluten-free foods. Pain tolerance may be slightly decreased during early stages of withdrawal due to slight opioid alterations.
  • Lightheadedness: If you feel lightheaded, you are not alone. Some people experience dizziness accompanied by lightheadedness during the first few days they go without gluten. Within a week or two this symptom should improve significantly.
  • Mood swings: If you find yourself flipping out or becoming noticeably “moody” – it may be a result of changes occurring as a result of going gluten-free. You no longer are getting the same exorphin stimulation as a result of gluten in your diet, leading you to feel more moody than usual. The good news is that moods tend to not only stabilize, but improve the longer you’ve been without gluten.
  • Nausea: Some people note feeling nauseous when they give up gluten. The nausea may lead to vomiting or lack of appetite. Most people that experience nausea find that it’s relatively mild and eventually subsides within a couple weeks.
  • Stomach aches: Your body may be expecting to receive gluten, and when it doesn’t, all sorts of symptoms arise including stomach aches. These are likely due to changes in your body’s digestive process. As long as you’re getting sufficient fiber and eating other healthy foods, stomach aches shouldn’t be overwhelming.
  • Vomiting: In some cases, people actually get stick when they go without gluten. This reaction is generally experienced by those who ate high quantities of gluten-based foods and quit cold turkey. If you’re to the point that you’re vomiting, you may want to consider tapering off at a more gradual rate.
  • Weight changes: You may find that gluten withdrawal leads to fluctuations in your weight. Obviously whether you end up losing weight or gaining weight may depend on the foods that you replace gluten-based foods with. A majority of people though end up losing weight after they’ve discontinued gluten.
How long does Gluten withdrawal last?
Everyone wants a specific answer regarding how long gluten withdrawal will last. The problem is that no specific answer can be given due to significant individual variation in: gluten consumption, physiology, lifestyles, and duration over which gluten was consumed. It also may make a difference as to whether you decided to “taper” your gluten or quit “cold turkey.”
Some people may not notice any major symptoms at all when stopping gluten. Most people feel noticeably better after 2 to 4 weeks of complete gluten discontinuation. Others may experience protracted cravings and withdrawals that persist for several months. It is very difficult for some people to give up diets with high gluten for numerous reasons such as: foods with gluten can be addicting, they can lead to temporary pleasure or mood boosts (via exorphins), and they can alter the way we metabolize food.
When going through gluten withdrawal, realize that your body needs to recalibrate its metabolism, gut biome, and other physiological functions. Therefore it may take awhile before all withdrawal symptoms to clear up and noticeably improve. Understand that many of these symptoms are a direct cause of eliminating the gluten-derived opioids (exorphins) from daily consumption.
You may want to consider various dietary supplements including: sea salt, magnesium, and probiotics to help mitigate the effects of gluten withdrawal. Also remember to stay sufficiently hydrated, but don’t over-hydrate (as this can lead to problems). If you’ve experienced withdrawal symptoms when cutting gluten from your diet, feel free to share in the comments section below. Discuss the severity of your symptoms, what you experienced, and how long they lasted before noticing improvement.
Referenced and extracted from Mental Health Daily

Sunday 12 February 2017

GROW your own - Microgreens in the Kitchen



Micro greens pop their leaves up after just a few days and are ready to eat. Picking is as easy as having a sharp pair of kitchen scissors to snip the tops, ready to add to any meal. Some favourites are radish, red cabbage, rocket, basil and mustard, coriander, and peas. 


Easily started in a seed tray, or egg trays(lasts long enough for one batch) with some organic seed raising mix, spread a 100 or more of the seeds over the soil, gently mixing them in. There is no need to push them down. Then water them, cover them with wet newspaper and wait. The first 48 hours they will start to sprout. Keep the paper wet and the soil damp during this time. Put them on your deck, doorstep or window sill where the sun shines in. They will love the warm and the light. Once sprouted take the paper away and let the sun do its work. Make sure they do not dry out. 
In 5 to 7 days they are ready to cut. Keep eating them even when they become baby greens; they are just as tasty.


These simple greens can be a cooks delight and a gardeners thrill.  The growing is quick. These greens jazz up other salads or great served on their own as a micro salad. 
The greens make delightful fresh explosions of flavour. If served tossed in lettuce as a salad, you'd chase around your plate to find the next burst of flavour.
 The greens have a hint of the familiar mature vegetable. Radish and Cabbage are tangy. The peas are sweet. The herbs, like coriander and basil, give a tamer taste than the mature plants.

Microgreens contain considerably higher levels of vitamins and carotenoids—about five times greater—than their mature plant counterparts. Red cabbage, cilantro (coriander), garnet amaranth, and green daikon radish had the highest concentrations of vitamin C, carotenoids, vitamin K, and vitamin E, respectively.  
Most seed retailers will have packets with larger quantities of seeds prepackaged for the purpose of growing micro greens.

Self-seeding is also a good reliable source if you are spray free conscious. It's easy enough if you have room to sit the tray of greens outside somewhere, continue to water and allow the plants to mature. At some point, they will flower and go to seed. Then you can harvest the seeds, dry them and start again. 

Wednesday 1 February 2017

summertime iced tea - is there one for you?

hello - happy summer time - ;) as a nice summer time drink, iced tea is good. I do use herbs from the garden and fruit, but for a change visit T2 or any reliable teahouse or stockist. There are some beautiful options and usually they offer tasting samples. I make a fresh jug every day. Big glass lots of ice and top up with sparkling water.
Sparkling water has lots of minerals in - very good for your body. And the teas can be good too -if you have any aches, pains or odd issues? or simply want to feel better?

email me - I can suggest a tea for you that will help.

Monday 30 January 2017

Cappuccino breakfast cakes

Cappuccino  breakfast cakes



1 cappuccino made with any milk u like including cinnamon on the top
1 cup of buckwheat flour
1 egg
1 large banana - or 2 small

Mix all ingredients together into a thick batter -add more water or flour if needed.
Drop large spoonfuls into a hot pan with butter or coconut oil.
Cook until golden on each side.

Serve with fresh fruit and a dollop of yoghurt and a drizzle of honey or maple syrup.



Wednesday 25 January 2017

feeling hungry all the time?

Feeling hungry all the time?

Leptin is the hormone released from the brain that tells you you have had enough to eat. When this malfunctions? We just keep eating.

 3 Leptin aids 

1. Piperine - in black pepper

2. Curcumin - in tumeric

3. Pectin - in fruits and vegetables



Lemons - especially the zest. Make lemon tea by using the zest, and then squeezing the lemon juice into your teacup.
Carrots - according to dietaryfiberfood.com, carrots have the most pectin of all the vegetables. Carrots have 0.8 g of pectin per 100gm serving.
Peas contain 0.6 g of pectin per 100 g serving. They are low in fat and high in fiber. Peas also contain vitamin K that helps fight osteoporosis

Potatoes have 0.3 g of pectin per 100 g serving. High amounts of soluble fiber, pectin is one type of this soluble fiber. When eating potatoes for the pectin content, do not peel them. Most of the fiber found in potatoes are in the skin.

Parsnips - One half a cup of cooked parsnips has 3 g of dietary fiber. Much of this dietary fiber is pectin, this can lower you LDL or "bad" cholesterol.

Green Beans - an excellent source of soluble fiber including pectin. Green beans contains0.34 g of soluble fiber per 1 cup serving. 

Pectin - downside.

Too much pectin can cause bloating especially when eaten from processed foods. 
The gelling properties of pectin makes it useful for adding to foods for stabilisation. For example, pectin is often used in soft drinks, desserts and dairy products. 


Note; We must be aware that various sources have previously falsely reported some pectin levels incorrectly - example- in citrus - lemons were reported as high pectin levels, but actually, it is in the zest rather than the flesh. Reports simply said leptin was high in lemons.