Gut Health Part 1
Lindsey Dixon -BSc., NTP. "Bowel Lining Restoration"
Cook at Home:
One of the big problems of today is the lost art of cooking at home. It can be easy to tell a person what to eat, but to change a person’s lifestyle can be a whole new challenge. People are out of home a lot – working long hours – living in a fast pace and often in chaos. The recipe here is falling into a pattern of dietary restriction – toast and coffee for breakfast – toasted sandwich for lunch – and takeaway or something quick and easy for dinner. Processed foods – relatively few vegetables – and rotating the same foods over and over as a matter of convenience. The culture is convenience and fast foods – instant meals – and fostering a diet limited in range and nutrients.
The Science tells us that a Healthy Gut Microbiome is fostered by a diversity of foods, but these foods need to be selectively wholefoods and from the best possible sources – local and in season.
By learning to cook we foster good family habits, teaching our children who otherwise wouldn’t know how.
Essentially ‘to grow the bugs that like the foods that you eat – create variety in your food – the more diverse your food the more bugs you will nurture’.
Make a Plan:
Start today, making a healthy eating plan.
Widen the variety of nutrients in your day – try different vegetables – ones you’ve never tried before. Don’t fall for extreme dietary advice, limiting healthy carbohydrates – limiting nutrients – and antioxidant-rich fruits and vegetables and nuts, limiting variety may have adverse effects on your health and performance.
Chronic restriction leads to unhealthy outcomes such as a depressed immune system, increases in stress hormones, reduced hormones – those needed for microbiome health, enzyme reactions, muscle and bone health, sex hormone health and brain health – leading to impaired mood and cognitive function.
What ‘you’ can do:
- Steer clear of processed foods – Find a food market – locally and in-season foods – fresh and whole.
- Remove everything that is unhealthy in your Pantry. Be diligent and throw out old expired, processed, hydrogenated, refined, low fat sugar laced foods
- Overhaul your Fat stores and refrigerate, especially those PUFAs.
- Protein sources – Grass-Fed and grain free. Farmed fish (fed on grains and not on their usual sea-grasses) which are high in omega-6 not omega-3 as we are often led to believe. Farmed animals become sick as they feed on grains and require antibiotics. A grass-fed animal is a happy animal constantly foraging amongst the grass, never hungry or waiting for its allotment.
- Full cream Dairy – Grass-fed organic butter – dairy from grass-fed cows and unhomogenized (I like it with the cream on top).
- Ferments – make or find some good ferments to add to your meals. Sauerkraut adds flavour to every meal. Kimchi (Korean vegetables) and Kefir (better than yoghurt).
- Nuts, Seeds and Pulses – prepare them well. Soak to Activate all your foods to reduce anti-nutrients and ensure a more nutritious and enzyme enriched food.
What is Kefir?
Kefir is a cultured, enzyme-rich food filled with friendly micro-organisms that help balance your “inner ecosystem.” More nutritious and therapeutic than yogurt, it supplies complete protein, essential minerals, and valuable B vitamins.
§ Kefir is simple and inexpensive to make at home.
§ Kefir is used to restore the inner eco-system after antibiotic therapy.
§ Kefir can be made into a delicious smoothie that kids love.
§ Kefir is excellent nourishment for pregnant and nursing women, the elderly, and those with compromised immunity.
What if I’m lactose intolerant, and don’t do dairy? Or don’t digest milk products well? Is kefir right for me?
The beneficial yeast and friendly bacteria in the kefir culture consume most of the lactose (or milk sugar). Eat kefir on an empty stomach first thing in the morning before (or for) breakfast and you’ll be delighted to find it can be easily digested — as numerous people who have been lactose intolerant for years have discovered.
Remove HIDDEN added sugars:
Remove FAKE sweeteners – including – dextrose, agave nectar, brown sugar, cane crystal, cane sugar, corn sweetener, corn syrup, crystalline fructose, evaporated cane juice, organic evaporated cane juice, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, syrup, aspartame, acesulfame potassium, alitame, cyclamate, dulcin, glucin, kaltame, mogrosides, neotame, phenlalanine, Saccharin, sorbitol, Sucralose, xylitol.
This is why processed is dangerous. When you add them up, you end up on a very high sugar diet – even sweeteners – as the consumption of a diet soda daily has been shown to be associated with significantly greater risks of select incident metabolic syndrome components and type 2 diabetes (Nettleton et.al., 2009).
See some Hidden Sources of Sugar HERE!
For improved bowel health and benefits – especially as a source of bio-available nutrients – with easy-to-digest amino acids, high in gelatine – making for a soothing, healing gut lining and enhancing overall absorption of nutrients (from other food sources).
Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the multi-ethnic study of atherosclerosis (MESA). By Jennifer A. Nettleton, PHD1, Pamela L. Lutsey, PHD2, Youfa Wang, MD, PHD3, João A. Lima, PHD4, Erin D. Michos, MD4 and David R. Jacobs, Jr., PHD. Diabetes Care 2009 Apr; 32(4): 688-694.