Improving the health of your gut is not just about popping a probiotic!

Improving gut health is becoming much more main stream, which is awesome news, however the message being relayed most of the time is to pop a probiotic and "ALL WILL BE WELL"!

That is simply not the case. We need to understand the fundamentals and that is, the pathway to Health and Wellness is through nutrition, wholefoods and healing wholefoods in particular.

To think that a typical Western diet can be consumed alongside popping a probiotic is not going to cut it, in fact it could be harming instead.

The focus is ALWAYS going to be on consuming a wholefood diet, gut bacteria diversity and feeding the beneficial bacteria through the intake of PREBIOTIC foods so that a healthy digestive system can be maintained.

What is Prebiotic Food?

It is simply types of food with dietary fibre that feeds the friendly bacteria so that they can grow and multiply

Why is Prebiotic Food needed?

It’s helps the gut bacteria produce nutrients for your colon cells which ultimately leads to a happier healthier digestive system

The difference between Probiotic & Prebiotic Food?

Probiotics – are the beneficial bacteria

Prebiotics  - are food that feed the beneficial bacteria.

So not only do you want to increase and diversify your beneficial bacteria via fermented foods and drinks preferably, you also want to eat foods that feed this beneficial bacteria so that they can multiply

THE TOP PREBIOTIC FOODS TO CONSUME:

1.       Chicory Root – it’s inulin fibre promotes gut bacteria, reduces constipation and helps break down fat

2.       Dandelion greens – increases beneficial bacteria, reduces constipation and is fabulous for the immune system.

  •   Usage tip – add to salads

3.       Jerusalem Artichoke – once again the inulin fibre content increases the beneficial fibre and boosts the immune system

  • Usage tip – can be eaten raw or cooked

4.       Garlic – so many health benefits. Promotes bifobacteria in particular and prevents the growth of disease causing bacteria

  • Usage tip – add it anything you can, such as casseroles, stews, soups, dips, salad dressing, hell even swallow a clove like a tablet. So easy to include this multiple ways daily

5.       Onions- Food for the beneficial bacteria, boost the immune system and helps with digestion

  • Usage Tip – consume either raw or cooked. Add to salads, pickle it, use as base in stews, casseroles and soups

6.       Leeks -  Comes from the same family as onions and garlic and therefore have the same properties

  • Usage tip – Use as a replacement for onionsin bases for stews, casseroles and soups

7.       Asparagus – Not my most favourite vegetable I have to admit! Helps promote friendly bacteria.

  • Usage Tip – Serve steamed with garlic & hot butter butter

8.       Bananas – Who doesn’t love a banana? Increases healthy bacteria in the gut and is known to reduce bloating

  • Usage Tip – eat as is, add to smoothies, use in baking.

9.       Barley – promotes the growth of friendly bacteria

  •  Usage tip – Always soak prior to use to reduce the lectin factor. Use in soups, stews or as porridge

10.   Oats – Promotes healthy gut bacteria and improve blood sugar control

  •  Usage tip – with any grain, soak before using. Use in home-made muesli, porridge, baking in a myriad of ways

11.   Apples – It’s high pectin fibre content helps promote beneficial git bacteria and helps to decrease harmful bacteria.

  • Usage tip – eat organic if you can. Conventional grown is ridiculously high in pesticides. Eat raw with a fat if possible such as a nut butter or use in cooking. Pureed apple can even be used an egg replacer

12.   Cocoa – promotes healthy gut bacteria

  • Usage tip – Use the best quality possible in baking, bliss balls, home-made chocolate and hot chocolate

13.   Flax seeds – It’s fibre promotes healthy gut bacteria, promotes regular bowel movements and reduces the amount of dietary fat you absorb and digest

  • Usage Tip – Grind them up and add to smoothie, make chia puddings, use as an egg replacer and add to baking. I believe these are best consumed when they’ve been soaking in a liquid for a period of time and resembles a gel like texture

14.   Seaweed – Such a great food to add to your diet – increases the population of friendly bacteria, reduces harmful bacteria and boosts the immune system

  • Usage Tip – Add to the diet in the form of dulse flakes which provide a wonderful flavour to soups, stews and broth. Make some dipping nori chips or simply make some sushi

The Bottom Line:

Eating prebiotic foods are just as IMPORTANT as consuming probiotic foods if you want to improve the health of your gut and maintain a healthy digestive system.

If you eat a broad, varied healing wholefood diet, you will be consuming these foods by default anyway!

ACTION STEP FOR YOU - Make a list of the above foods you are consuming anyway and a list of foods you can incorporate WITHOUT causing overwhelm.

If you are feeling stuck with your Healing Wholefood journey, book in for a complimentary Health Mapping Session. The purpose of this session is clearly define where you are, where you need to be and some actionable steps to help you move forward.

Chantal is a Certified Nutrition & Wellness Coach that specialises in helping stressed and overwhelmed mums heal their children with wholefoods using a personalised wholistic step by step approach.

 

Soaked Oat Breakfast Muffins

Dairy Free, Refined Sugar Free, Gluten Free option (depending on what ingredients you use), Nut free

I accidentally came up with this recipe whilst making pancakes for breakfast for the kids one morning.

My little man used to love pancakes and then one day he decided he just doesn’t like them anymore. Say what! I mean he used to love them. I was gutted. I loved having pancakes as a breakfast or snack option.

So I was determined to get him back onto pancakes. I tried him with an oat porridge pancake instead, whilst he loved the taste, he was still not a fan. So I figured it was a texture thing. That’s when the idea came up to make the pancake as a muffin with a few variations.

This is what I came up with which he loved! To me it has a really scone type texture and taste.

Ingredients:

  • 1 cup of Gluten Free oats soaked overnight
  • 1 cup of flour of your choice. I use my Gluten Free flour mix
  • 1 egg
  • 1 tsp of baking powder (aluminum free)
  • 3-4 tablespoons of maple syrup or sweetener to taste
  • 1 tbs of vanilla extract, we like vanilla, can use less
  • ½ - 1 cup of milk of choice (I use coconut milk)

Variation:

 -  Could use 2 eggs and remove the baking powder. 1 egg just works better for my little man

 - You could try adding things like shredded coconut, spices such as cinnamon, cardamon and other dried fruits, but he preferred it the way I made it the first time, so that is what I perfected.

Method:

  • Soak oats overnight & rinse well in the morning. Add some lemon juice or a dollop of yoghurt in the water overnight
  • Add remaining ingredients and mix well. Add milk slowly until you have a nice batter texture
  • Spoon into muffin cups
  • Bake in a pre-heated oven for 30 minutes or until golden brown

Serve with lashings of butter is our preferred choice, but you can add your favourite jam spread too with some quality fresh cream

I usually get 9-10 muffins a batch

These freeze beautifully.

 

Enjoy xx

Homeopathy and why you should consider using it! Interview with Carolyne Hallet

I would love to introduce to you to the amazing  Carolyne Hallet from Homeopath to Health.

Carolyne has been my Homeopathic Practitioner for nearly a decade. She is amazing and ridiculously passionate about Homeopathy and you can definitely feel this through the interview together.

Carolyne first crossed my path when we were trying to heal my son’s eczema and the use of this modality alongside other therapies have been instrumental in our ability to heal him naturally.

It’s so hard to ignore her passion for this medicine and with each and every consultation we had, she was always educating me. What this has meant over the years is that I was empowered with so much knowledge that I was able to replace most over the counter medicine with this type of medicine instead.  This as a mother is priceless! Knowledge gives you confidence and empowerment,  meaning you no longer feel helpless, but instead can take an active part in promoting health and resolving sickness.

I’d be lost without this complimentary medicine as part of my tool box for health.

In this interview, we explore the following:

  1. How her passion for this wonderful complimentary medicine was ignited through her own experience
  2. How homeopathy works. You can read more about that here
  3. What homeopathy is most useful more
  4. The best remedies to have on hand
  5. Her Message to the world – Try it and give it a go.

Watch the Video Interview Below:

You can also listen to the Audio here:

 

Carolyne, can be contacted via her website. Homeopath to Health. Although she is physically located in London, she is able to conduct world wide appointments via Skype or phone. If you are local to London, appointments can be had face to face at her home practice or Neal's Yard in Notting Hill.

I cannot recommend this woman enough!

You can also read more about Dr Emoto’s work here

Chantal is a Certified Nutrition & Wellness Coach that specialises in helping stressed and overwhelmed mums heal their children with wholefoods using a personalised wholistic step by step approach.

What is needed to build a strong healthy Immune System

I don't want my child to be strong, healthy and resilient. I'm OK with them getting sick ALL of the time - said no mother ever!

As a mum who suffered with a child that was CONSTANTLY sick I was desperately searching for the answer that was going help me FIX this and I was prepared to do WHATEVER it took. I was relentless in this search, often wanting to give up at times.

I did so many supplements, potions, tests, in and out of doctor and naturopath offices, all of which had very limited or very temporary success.

I intuitively knew the heart of the issue was that he needed to eat better, but if the truth be told, I had no idea how to do this, even after seeing 4 different pediatric dieticians in 5 years.

Completely frustrated, but not deterred I kept searching and finally I understood the root cause of the issue, i.e. his gut needed healing. Without this being addressed, no supplement or potion was going to help.

We used GAPS (Gut & Psychology Syndrome) as the spring board for this process and I can’t even begin to tell you how life changing that was.

Having said that, you don’t NEED to do GAPS, but you definitely need to address the nutritional status and address gut health. This is non negotiable. There are no magic pills or quick fixes.

85% of the body’s immune cells plus genetic material reside in the gut – hence the link between immunity and gut health .

Understanding the other factors that affect gut health and ultimately affects immunity and resilience?

  1. Refined sugar
  2. Processed food
  3. Trans fatty acids
  4. Lack of dietary proteins
  5. Food intolerances
  6. STRESS
  7. All prescription or over the counter medication
  8. Lack of sunshine
  9. Living in a sterile environment
  10. Chemical cleaning products
  11. EMF

Ways to boost the immune system:

  • Wholefood that is plenty full in fat, protein and vegetables
  • Healing foods including broth, fermented foods and drinks
  • If you feel you need to supplement, ensure it’s good quality and wholefood derived. Anything else is still seen as toxic by the body
  • Sunshine
  • A bit of dirt

The aim is not to make our children bullet proof to getting sick, as that is definitely how the immune system learns, but we do want them to be resilient and bounce back quickly. So it’s all about supporting the body with the right nutrients and tonics when they do get sick, rather than give them medication that harms and treats symptomatically. This is such a trap most mum's fall into, and I did this too for a little while.

Today, I only use food as medicine and a few key herbal supplements to boost and support the body during a time of sickness.

To help you start your Natural First Aid kit, I’m gifting you my key DIY Homemade Remedies that will support and build resilience rather than harm. These remedies will be suitable for:

  • Coughs
  • Digestive upsets
  • Colds
  • Building resilience & overall immunity

You only need a few key ingredients to get started, all easily sourced from your garden, supermarket or health food store.

Chantal is a Certified Nutrition & Wellness Coach that specialises in helping stressed and overwhelmed mums heal their children with wholefoods using a personalised wholistic step by step approach.