Maca Ancient Peruvian Food Medicine

Maca – aka ‘Peruvian ginseng’ or Lepidium meyenni – who should try it.

I love food that ‘does stuff’. Functional food / superfood / food as medicine – whatever you want to call it, food that can make a noticeable change when you eat it is cool. 

I especially love it when there is a ‘historical uses’ & a ‘scientific studies’ reason to give it a try, as there definitely is with maca powder.

It has been used for at least 2000 years as a fertility / libido / energy tonic in Peru where it is grown on the foothills of the Andes. The Aztecs would apparently use it to promote energy, strength & stamina for going into battle, but then consumption was prohibited after the conquering of a village – to save the women from its libido-enhancing effects! 

I became interested in Maca after working in healthfood stores & repeatedly hearing positive feedback on it. I always ask customers what they use things for & if they notice much difference etc (nosey naturopath, yep but that’s how you learn). 

Maca powder is something that many women swear by for helping them through their menopausal years (stress, energy, libido) & men love it for boosting strength, libido & athletic performance. This mostly comes down to adrenal support – super important to support adrenals (ie don’t be living on caffeine & not enough sleep if approaching menopause or wanting to stay strong & virile for the long haul!) 

So for boosting general vitality I’ve always kept maca in the pantry & I use it sometimes in smoothies, or just mixed in with yoghurt whenever I feel like an added boost (you know, on days when I have a lot of conquering or ravaging to do). And of course it’s in the ‘BallBags’ protein ball mix.

The flavour by itself can take some getting used to – it’s not unpleasant, just different – ‘earthy’.  It has a sweet almost biscuity or butterscotch-like taste that works well with cinnamon, yoghurt, protein balls, smoothies, some healthy baking etc. It is just made from a dried, powdered root vegetable – so it’s kinda starchy in texture. 

Maca is considered an ‘adaptogen’ (like the ginsengs & many other ‘energy’ boosting herbs). Adaptogens support our adrenals & help us to handle stress better (wether it be mental or physical). Most people will notice more energy when using adaptogen herbs & often libido improvements as well, because when your general energy is higher, you will have more left over for lovin!  Most of us don’t really feel like getting it on when stressed, it’s about survival – your body knows that making babies is a bad idea when you feel like you’re barely surviving! 

Who should use maca and who should avoid maca? From my experience & research, some people do really really well on maca & then it’s just not right for others. Definitely worth a try if you’re suffering from poor energy, chronic fatigue, depression, low libido, are menopausal, feeling depleted, adrenally exhausted, having trouble conceiving, not ovulating regularly etc – but if you’re all good hormonally or know that you have excess oestrogen or an outta control libido then I don’t advise using it regularly at high doses (or just bear in mind that it may have an effect so be observant)!

What dosage? 

Start small – 1 teaspoon daily, but then if all feels good, you can increase – dose can range quite a bit, apparently effective from 1.5 teaspoons up to a tablespoon or 2 daily at the higher end (that’s a very ‘earthy’ smoothie, & will be way too much for many!)  

If you have thyroid issues – be aware that maca does contain goitrogens (just like many foods including kale, broccoli, brussel sprouts etc – it is part of the same family). So don’t be going overboard on kale-loaded green smoothies with added maca if your thyroid is a problem area. Also probably not advisable with hormone sensitive cancers. 

Muscle building smoothie using Maca: 

This is a post-workout smoothie for those wanting to build muscle (that’s most of us because muscle will burn fat for you, even when you’re asleep)! This recipe serves 3-4 (or maybe 2 huge footy players) so make it for the family or pour into jars for a couple of days – or you can easily do the maths for 1 serve! 

Muscle Building Smoothie

Links to some research on Maca:

Post menopausal women, sexual dysfunction, depression / anxiety.

Male endurance / athletic performance & sexual desire. 

SSRI induced sexual dysfunction

Whats your favourite superfood ingredient?
Love to hear it what it is…
Jeanie Xx
jeanie@goodmix.com.au

The Best Natural Hangover Tips

Team goodMix had a great time at the Good Food & Wine Show In Brisbane last weekend (probably not as good as the rest of the crowd, but it was fun to get amongst the party vibe!) We thought these hangover tips might come in handy – especially now that the Spring / Summer party season is coming up & everyone is stocked up on wine post event!

7 things to help you prevent OR recover from a hangover naturally, plus 13 supplements to see you through the party season!

Obviously, from a naturopathic perspective – avoiding excessive alcohol is optimal. There is some evidence that small amounts of alcohol are ok / can be beneficial (the picks are red wine, white wine, & even whiskey), but going overboard will do damage. This is what it typically feels like – & some reasons why:

Hangover Symptoms: 

  • Headache (blood vessel dilation, toxicity & dehydration…possibly also sleeping a bit twisted on the floor / couch / garden / driveway).
  • Nausea, vomiting, stomach pain, decreased appetite, cravings for greasy foods (gastric irritation & excess secretion of stomach acid)
  • Weakness, lethargy, lack of co-ordination, trembling (drastically depleted blood sugar as alcohol makes you pee out all your glycogen stores. Your energy tank =  totally drained to empty).
  • Depression / anxiety / moodiness / inability to think & focus properly / poor memory (extreme blood sugar lows, lack of quality REM sleep, liver toxicity, remembering dumb stuff you said / did).

What Is A Hangover?

When alcohol gets to your liver, an enzyme (alcohol dehydrogenase) breaks it down into acetaldehyde, which is loads more toxic to your body than alcohol (like 20 to 30 times more toxic). Then it has to break that down with another enzyme & glutathione (awesome antioxidant we produce ourselves from amino acids – protein is critical for effective liver detox). That is why we feel so crappy after the alcohol – it’s the toxic metabolites that really poison us, more so than the alcohol itself (which also does some damage on it’s way through). 

Too much alcohol means your glutathione levels get used up, so the acetaldehyde (toxic metabolite of alcohol breakdown) builds up in your system, creating that ‘poisoned’ feeling. Women cop it worse, as we produce less of the enzyme that breaks down the acetaldehyde – so our glutathione is super important to top up during party season.  The best way to reduce your hangover’s effects is to decrease the amount of toxic acetaldehyde floating around in your system. 

Then there’s the effects of the alcohol itself – it blocks our antidiuretic hormone, so we just pee out all the water that we’d normally reabsorb back into our blood stream when it passes through the kidneys (along with some vital electrolytes like sodium, potassium, magnesium, & glucose). Might not sound like a big drama – but if you unbalance electrolytes & deprive them of glucose – every single cell in your body will have severely compromised function. Meaning you as a human will be highly dysfunctional as a result. Sick day totally warranted. 

Hangover Help: 

These tips are just from a friend who is a naturopath & also likes the odd night out (not me, I am the perfect health freak & would never consider drinking anything except a green tea, herbal tonic or smoothie). Well ok, some might be things I swear by…remember I attended naturopath college from age 18-22 when I was a bit of a party girl!…I learnt a few things about detoxing during the week, which I put into practice on weekends!

  1. Hydration = critical. BEFORE you fall asleep after a big night, ensure you have at least 2-3 good sized glasses of water. If you forget before bed, it’s gotta be priority upon waking (drink slowly in the morning). You can use plain water, water with bubbles, fresh juices…THE ABSOLUTE BEST THING TO DO, PREVENTION-WISE, IS DRINK A GLASS OF WATER FOR EVERY ALCOHOLIC BEVERAGE YOU DRINK, topping up & flushing out as you go. 
  2. Eat something substantial ie a meal with fat fibre & protein (remember, protein = essential for liver detox) before you start partying & also just prior to bed. Keep your digestive system moving, keep your gut & liver busy & the alcohol well diluted with other things.
  3. Sleep. Plan to get some extra both before & after to compensate for the inevitable party losses.
  4. Don’t use sugary or caffeinated mixers – these greatly contribute to the dehydration & stress on your body. Use sparkling mineral water, fresh juices Etc…steer well clear of the rum & coke & Vodka Red Bulls! Combat dehydration with electrolyte solution (or coconut water slushies with fresh fruit) in the morning – or better still, before you go to bed.
  5. Exercise in the morning (?? for real??) If you can possibly manage some movement, it will get your digestive system, lymphatic system & circulation, cranking – which means faster removal of all the toxic by-products of your night. Good idea also to prepare for a night out with a workout (nothing too challenging, just to ensure everything is flowing nicely before the toxicity hits.
  6. What to eat in the morning?….Fat of course! Grease is the traditional cure / craving for seedy folks, so I recommend go with your cravings here (within reason). Always, always opt for quality grease – ie free range, nitrate free / organic bacon, eggs, organic butter & mushrooms…maybe some bone broth…salt is fine (you’ll have peed out heaps) & always ensure that you have some fibre & greens too to assist with detox & getting your digestive system back to normal. A fresh icy juice or smoothie with fruit & veg is also awesome (I would include celery & grapefruit & definitley a greens powder).
  7. Poo. You have to get that shit out of your system, literally! Do whatever you need to make it happen ASAP after a big night out, you’ll feel so much better from that moment onwards. Tip – make sure you’re eating your Blend11 often & you should have no issues here! If you have some fluid, eat some breakfast, & do a little exercise – even just a walk or some gentle yoga / stretches, this should help immensely. Can also try a magnesium powder if that works well for you.

13 Supplements for people who love to party! A basic first aid kit should include: 

  1. Nux Vomica (classic homeopathic hangover / liver / overindulgence remedy). Perfect for those who suffer with nausea & headache.  Get a 30c potency from the health store or local homeopath, take 1 dose before bed & one first thing in the morning, then another later if required. (Don’t take more once improvement is noticed unless you start to fade again).
  2. NAC / glutathione (to break down the toxic by-products, ask in your local health store)
  3. Glutamine, aloe vera, slippery elm (your gut-lining will need these to repair)
  4. Zinc (always take with food or it can make you feel nauseous, not what you need)!
  5. Selenium (co-factor needed for glutathione antioxidant)
  6. B vitamins (energy pick up, do use a better quality supplement than berocca though!)
  7. Vitamin C (helps with detox & healing)
  8. Magnesium bath soak / spray (replace lost mg, you’re probably deficient anyway – most of us are)
  9. Electrolytes (you can get the ice blocks from the chemist, or coconut water)
  10. Probiotics – especially SB yeast (you’ll have killed off a heap of your ‘good guys’ & made way for your candida to flourish with no doubt too much sugar). Alcohol = really common cause / contributing factor to gut dysbiosis, thrush, candida overgrowth.
  11. Fibre (soaks up all the crap & gets it moving swiftly towards the exit, provides food to nourish the surviving good bacteria & get them back to a decent population. They also produce short-chain-fatty acids from the fibre breakdown, which are very healing substances for the bowel lining & act as anti-inflammatories throughout your entire body). Blend11 = great here.
  12. Greens (liver & gut love is much needed, greens are great for both). Greens Plus Aloe is perfect, esp with the Aloe vera for healing & soothing your gut, & for blood sugar regulation.
  13. Liver herbs (St Mary’s / Milk Thistle = best liver loving antioxidant. Helps prevent glutathione depletion in your liver. Turmeric is also excellent. If you like to party, invest in a quality liver supplement with both of these, & take it daily throughout the season). Cumin (the spice) is also apparently great for improving your glutathione levels, & whey protein, asparagus & barley grass would be great dietary inclusions too.

 

***IF YOU SUFFER FROM GUT ISSUES (REMEMBER PRETTY MUCH ALL HEALTH ISSUES HAVE A STRONG GUT COMPONENT), & YOU ARE SERIOUS ABOUT GETTING YOUR  HEALTH BACK ON TRACK – DON’T EVEN GO THERE WITH EXCESS ALCOHOL. 

Even a single episode of heavy drinking can cause the lining of your stomach to become inflamed and bleed. Your gut flora & mucous membranes will be severely messed with, it will increase leaky gut severity…just not worth it.  I have actually heard from several people over the years about the sudden & mysterious onset of food allergies following a big weekend. Stick to nutritious mocktails made with kombucha / fresh fruit / ice / coconut yoghurt etc, & just laugh at the antics of your friends / family. And then laugh at them some more when you’re up & at ‘em enjoying life the next day & they are comatose & coping with their hangovers!!

Love to hear about your remedies too!

Jeanie
jeanie@goodmix.com.au

Natural Ways to Help Teens With Anxiety

Anxious teens will often ‘self-medicate’ with pharmaceuticals, illegal drugs, alcohol, comfort food or engage in other forms of escapism to help them deal with the complex emotions they have going on inside. 

To prevent this, there are loads of easy ways we can support their mental health during a time when their bodies are demanding so much physically & life can be tricky emotionally.

1. Protein:

Helps keep blood sugar & energy levels stable (blood sugar fluctuations can aggravate / cause moodiness – know anyone who gets ‘hangry’ when they have to wait too long for food?). Amino acids from protein also supply the building blocks our body needs to make many of our neurotransmitters, ie serotonin, dopamine, GABA. These chemicals strongly influence moods. Lack of protein will definitely contribute to anxiety, so make sure this box is ticked for healthy growth, strong immunity & stable moods in your teen.

2. Good fats:

Typical teens tend to consume a LOT of nasty inflammatory fats (fried foods, fast foods, crisps, pastries, bakery foods etc), so we really need to ensure there’s plenty of good fats coming in to compensate. Every cell membrane in our bodies requires fat as a major component. If your cell walls are made mostly from ‘cheeseburger & fries fats’, their function will be sub-optimal. Cell membranes let things in & out of our cells, so good fats are essential for the most basic foundations of how our body works. Brains are especially fat hungry, they are actually made up of approx 60% fat. Oily fish, olive oil, avocado, nuts & seeds (especially chia & flax), grass fed animal fats, coconut….include these often in your teens diet.  Add extra good fats to salads, smoothies, desserts, dips…everything. Good fat won’t make them get fat, it’s excess refined carbs / lollies / soft drinks / sugars & inflammatory foods that are the real culprits.

3. Fibre:

Teens tend to reach for the ‘white’ foods for a quick energy boost & minimal chewing (refined carbs with all the fibre removed – ie white bread, white sugar, pasta, cakes, pastries, buns etc). This leaves the good ‘fibre-eating’ gut bugs starving & supports an over abundance of the nasty ones (who just demand more sugar & carbs, keeping that blood sugar roller coaster going with all the mental highs & lows that come along with it!) When we add more fibre into an excessively ‘white’ diet, it helps decrease the rate that sugars are absorbed & it also helps ensure our gut microbial balance stays somewhat intact. Get fibre into teens wherever possible

4. Magnesium:

Such a common deficiency, & teens need lots of it, especially if they are very active / sporty or stressed with a heavy study workload. You can supplement with a powder or pilll, or have them add to bath / spray & rub directly onto skin. Especially great for teens with cramps or tight muscles. Sometimes tension headaches can be relieved by magnesium supplementation, & often constipation. 

5. Amino acids:

Found in protein, but also available in supplement form. Specific amino acids can be used in supplement form to support specific brain chemicals (work with a naturopath on this). Your teen may not need a prescribed pharmaceutical medication, it’s often possible to de-stress them using high dose specific nutrients instead. 

6. Sleep:

Between devices / social media / gaming & partying (hopefully some study as well) many teens are chronically sleep deprived. Sleep is when our brains ‘reset & reorganise’ themselves. Brains trying to function on little sleep will produce unstable moods & if poor sleep is ongoing, often chronic anxiety. Some great help here can be – hot bath or shower before bed, read a book until sleepy, no devices for the 1 hour prior to sleep, get to bed at the same time each night & wake at the same time, exercise every day – first thing in the morning, essential oils like lavender rubbed into temples or on pillow at sleep time, take passionflower (herbal tincture) 20 drops at bedtime, magnesium with dinner. Obviously no caffeine / minimise – esp after midday. 

7. Exercise:

Crucial for everyone wanting to take care of their mental state, it just has to be added into a teens schedule regularly. Find something they are interested in or at least don’t hate – & make it non-negotiable. In this sedentary world, exercise MUST be a part of life somehow, our bodies are just not designed to be as motionless as we are today! Especially when we are young. 

8. Massage:

Treat them to a professional massage once in a while, or as often as you can afford it. Even if you can massage ok yourself – do swaps, feet / shoulders / back / head…nothing better than a massage when you’re feeling stressed or exhausted. Teens may really crave physical touch,  they often miss out. 

9. Laughter:

Funny movies, fun games, inviting fun-loving family / friends around…laughing is such a great (& free) antidote to anxiety. 

10. Downtime:

Some teens have schedules so full that anxiety would be a logical side effect!! Although it’s great to ‘keep them busy / out of trouble’, they do need some downtime just like adults. Even if you thrive in a fast-paced environment, that doesn’t mean that your kids necessarily do. Their natural requirement for chill time may be more than yours. 

11. Herbs:

So many great herbs to help with anxiety. Ask a naturopath or herbalist, but look into withania, the ginsengs, rhodiola, passionflower, valerian etc. Also CBD oil (the non-psychoactive component of marijuana – this is not readily available in Aus yet, but should be soon).

12. Organising / prioritising weekly tasks:

Sometimes a lack of planning & a habit of procrastinating can lead to ‘overwhelm anxiety’ when it all just seems too much to deal with! Help your teen stay ‘on top’ of their essential tasks by sharing tips on prioritising, to do lists, time management & organisation apps…& allocating some time to check in regularly & help them organise their schedule.

13. Yoga & Meditation:

There are some great classes / retreats that teens can attend, or there are apps / you tubers to follow along with. So helpful. Even just showing them how deep breathing can help in stressful situations. 

15. Caffeine:

Many many teens are consuming huge amounts of caffeine daily without realising what it does to them (can cause insomnia, heighten anxiety, cause jitters, palpitations  etc). Energy drinks, cola beverages, iced coffee drinks, regular coffee & tea, chocolate, cold & flu medications – everyone has a different level of tolerance to caffeine, so just because it may have little impact on you, don’t assume this is also the case with your teen. 

16. Your own stress levels:

When you are stressed, that impacts your kids. If you are under too much pressure, not coping well, suffering from anxiety yourself, you absolutely need to sort yourself out as this will be impacting your kids for sure. All of the tips in this article can be applied to adults as well! Especially the last one – below. 

17. The Gut-brain connection:

IBS often first develops during the teenage years, & its onset can frequently be traced back to a highly stressful or anxious period. More & more evidence is being uncovered about how our emotions are impacted by what’s happening in our gut & vice versa. The gut & the brain function as a team, they are very connected! Anything we can do to support & nurture the gut will help support & stabilise the brain. Teens dealing with IBS absolutely need help with the mental / emotional side of things – I’m a firm believer in treating the gut & the brain simultaneously for best results in both areas.

18. See a professional:

Sometimes all the tips in the world are just not enough, you need real help. You may need to book in & see a professional to unravel the root cause/s (always best to go straight to the cause if possible!). A few visits to a skilled counsellor during the younger years could save a lifetime of anxiety / deeper mental health issues down the track! Find a professional who specialises in teens or comes with great reviews (ask the school counsellor /  other parents / look in online support groups). And work with a gut health specialist as well if there are gut symptoms intertwined with the anxiety (there almost always will be)! 

I’d love to hear about your teenager’s anxiety. Maybe something not listed here has helped?

Jeanie
jeanie@goodmix.com.au

Blend11 CSIRO Research Findings

What Did We Find Out? 

A lot of you have been asking at the markets, so here are the results!

Blend11 was readily fermentable by bowel microbes during the ‘in vitro fermentation trial’ & subsequently raised production of the beneficial short chain fatty acid ‘butyrate’. Levels rose very quickly, significantly & stayed high for a much longer period than with both of the control fibres (psyllium & cellulose – see graph below). This is very exciting news, especially as research into butyrate continues to reveal more benefits!

What Is Butyrate?:

Butyrate is a well researched short chain fatty acid (SCFA). It is a by-product of fibre fermentation by certain gut microbes, and is the reason for all the buzz around ‘resistant starch’ (eating more resistant starch leads to an increase in gut microbial butyrate production).

Butyrate benefits:

  • it is the preferred fuel source for the cells lining the colon
  • it helps to nourish cells & support repair of damage to the bowel wall
  • it helps maintain gut barrier integrity & thus regulate gut immunity & inflammation
  • it helps to ‘switch off’ abnormally proliferating cells in the bowel ie polyps / precancerous lesions
  • it lowers the pH of the colon (makes it more acidic), which helps stop pathogens (bad bugs) taking hold & also helps with mineral absorption into the bloodstream.
  • it helps us feel full & satisfied & stabilise blood sugar / improve insulin sensitivity (particularly important for diabetics, those battling with insulin resistance or abdominal fat).
  • it helps normalise muscular contractions & movement of the bowel (relevant to those with IBS, constipation, diarrhoea or irregular movements).

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What Conditions Is Microbial Butyrate Production Important For?

From what we know about butyrate so far, it’s important to have high levels to help with:

  • constipation / irregular movements
  • IBS (irritable bowel syndrome)
  • IBD (inflammatory bowel disease)
  • leaky gut
  • autoimmune issues
  • any condition where gut integrity is compromised
  • bowel cancer prevention diet / polyps
  • prevention of travel bugs / overgrowth of gut pathogens
  • diabetes
  • insulin resistance
  • abdominal fat
  • PCOS
  • osteoporosis prevention
  • bone & teeth strength
  • general health (through better mineral absorption)

…there are many other butyrate benefits & uses – this list is just the tip of the iceberg! But we know it’s a good thing for our gut microbes to be continually producing for us, & we now know that Blend11 is useful to help support that process :)

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Soaking / Activating: Do I Really Have to Soak it?

Common question, one we really hoped to find the answer to!

Interestingly – soaking overnight had minimal impact on fermentation & microbial butyrate production! Dry mix was found to create a similar increase in butyrate production, nutrient levels weren’t impacted & FODMAP’s were decreased only by a little.

So it seems that from a fermentation perspective, soaking may not be important / useful! It does however, help with gut issues (anecdotally). We speak to customers every week (for the past 6.5 years) who find Blend11 useful to help manage their gut symptoms, & there is definitely a difference (almost always better results when used soaked vs dry). There is other research suggesting that consumption of pre-soaked seeds helps with absorption of micronutrients (even though similar levels may be present in dry vs soaked seed, absorption is what counts). Also – the enzyme activity in soaked seeds may provide further nutritional / digestive benefits.

To Soak or Not to Soak?

In the absence of any firm data…we encourage you to experiment on yourself! See if you notice any difference when eating Blend11 soaked vs dry:

  • digestive comfort (how does your tummy feel throughout the day when you eat soaked vs dry Blend11)?
  • best poos ever effect (does it create the same results for you soaked vs dry – is there a difference in your bowel function?)
  • energy levels (any changes?)
  • mood
  • general wellness
  • performance
  • immunity
  • inflammation / swellings / aches & pains
  • weight
  • specific illnesses

Please let us know what your findings are!

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Next Stage:

We are now looking to move into the next phase of testing (a clinical trial with IBS patients). This will cost A LOT (for a small business – usually it’s only pharmaceutical companies who can afford these!) We’re eligible to use some government grants, but nowhere near enough to cover the entire project. So now we’re looking for help raising funds / an investor. With results from a trial of this nature, we’ll have scientific evidence that this food can act medicinally!

Your testimonials have played a huge role in getting the initial research done, we are now asking for anyone willing to come forward with their story, who would be happy to share it with the CSIRO gut research team, possibly even in a television interview (your face / name can remain anonymous, just an interview to tell your story. Any test results you may have will help, or if you have a health professional / Dr who can confirm results.

This is important for us to progress – so please, shoot me a reply with your contact details & a brief rundown of your story if you are keen to help out / think your story would be of interest! Even if you aren’t keen to get deeply involved, but you have a story or quick comment we can add to the collection, that would be very much appreciated too!

Jeanie Xx
jeanie@goodmix.com.au

Natural Support for Endometriosis

What is Endometriosis?

Endometriosis or ‘Endo’ (as it’s affectionately known), is a nightmare that affects more than 10% of Aussie females (& even the occasional male) at some painful point, usually starting in teenage years with progressively more uncomfortable menstrual pain & other pain associated with hormonal fluctuations.

It involves tissue like the uterine lining (endometrial) tissue growing outside of the uterus (ie the abdominal cavity, bowel, bladder, ovaries etc). This tissue responds to hormonal fluctuations throughout the month, building up & shedding like regular endometrial tissue, causing pain from recurrent irritation, inflammation & scarring.

What Are The Symptoms of Endometriosis?

  • Extreme period pain (and often pain at other times, can be daily)
  • Very heavy periods
  • Spotting before periods
  • Painful intercourse
  • Pain with bowel movements or urination
  • Bloating, abdominal discomfort
  • Lower back pain
  • Diarrhoea
  • Constipation
  • Nausea
  • Migraines
  • Fatigue
  • Depression

What is Endometriosis Pain Like?

Endo pain can range from ‘please excuse Jenny from swimming today as she has period pain’  to ‘take me to the hospital I need a general anaesthetic’ or ‘just kill me now’ kinda pain’.

It can be extremely frustrating, excruciating, crippling, totally life-interrupting & can hinder education, career, relationships, fertility & sanity. Pain is normally (but not exclusively) in the pelvic region, & may mean intercourse, work, school, socialising and exercising are off the menu a lot of the time. Endo pain has been described by some mothers as worse than the pain of childbirth, so nothing to be sneezed at.

How Is Endometriosis Diagnosed?

Despite the severity of symptoms, for most young women it goes undiagnosed for many years (often 10 or more), which allows the situation to worsen. Because of under-diagnosis, the actual percentage of females suffering with endo may be much higher than the currently recognised 10-ish percent. To get a definitive diagnosis involves laparoscopic surgery under general anaesthetic – not simple. Most try to get by with anti-inflammatory meds, increasing until they just won’t cut it anymore, then maybe something stronger & / or the Oral Contraceptive Pill.  These are the normal treatment approaches until surgery is required to remove tissue – which can provide huge relief (until it grows back).

Severely Painful Periods Are Not Normal. They Are a Sign That Your Body Needs Help!

Please – if there are any teen girls in your life suffering with painful periods, urge them / their parents to get it looked into properly ASAP. Very painful periods are not normal, and early diagnosis and smart treatment can make a massive difference for endo progression, if that is found to be the cause.

Many a suffering teen girl will think ‘I must be just a sook’ and try to push through the monthly pain and ‘handle it’ thinking that they’re weak because everyone else seems to cope ok with their periods. This is compounded when well-meaning friends and family tell them to ’toughen up’ / get on with life. These girls can end up depressed and anxious, fearful to embrace opportunities they know pain will interfere with, and simply dreading ‘that time of the month’.  

Heart-breaking for young souls to live with such severe, recurring pain and feel like they are somehow inferior for not coping with what they assume is the norm.

The Endometriosis Gut Connection

Is endometriosis really connected to your gut health? Yep – surprise surprise, like so many other ’diseases’, endometriosis symptoms are strongly impacted by what is happening in your gut.

IBS pain and cramping can be very similar to endometriosis pain and cramping – the two are often confused, or can be found together. Around 16% of all teens are thought to experience IBS (most are female). Both endo and IBS can cause severe abdominal pain, uncomfortable bloating and painful or difficult bowel movements. Many women have both IBS and endo (jackpot!!) If your IBS gets a lot worse during your periods, you should look into endometriosis as a possible cause or contributing factor.

In one recent study, the Low FODMAP diet (known to help in most IBS cases) was found to significantly improve endometriosis symptoms, so if you do have both endo & IBS (or suspect you may), Low FODMAP is definitely worth a trial – do it seriously with help from an experienced nutritionist / naturopath to help you navigate through and find your triggers .

Often a person will have some low level of ‘dis-ease’ happening in their gut, which may not be that noticeable (gut seems to function normally / no problems), but which may form the foundation for another set of symptoms they have going on – like endo.  Endo is one of those chronic conditions you can ‘attack’ from the gut, because it’s an inflammatory disease, with immune dysfunction and hormonal sensitivity. Changing the gut environment can effectively decrease inflammation and help normalise immune function and hormonal balance.

When we have a harmonious gut microbiome we’re more likely to have an immune system that ‘knows when it’s needed’ and when to just chill. This is because – if your gut barrier is functioning nicely (supported by a healthy gut microbiome), it will only allow certain things out of the gut and into the bloodstream where the immune system is on high alert. Conversely, when the gut barrier is compromised (often due to / aggravated by microbial issues), a heavier load of inflammatory substances will end up in your bloodstream,  your immune system goes into ‘freak-out’ mode, becoming trigger-happy and reacting to all kinds of things that shouldn’t bother it. This makes any inflammatory-immune issues you may have flare up, whether it’s eczema, psoriasis, asthma, arthritis, hayfever…or endo.

Calm the gut  = calm the immune system = decrease the inflammation = decrease the pain.  Focus on your gut, don’t just reach for the painkillers – you’ll get way better results in the long term. And to help calm the gut, mental / emotional support is paramount too. 

Why Painkillers Can Make Endometriosis Pain Worse

Using NSAID’s (non-steroidal anti-inflammatory drugs like nurofen, aspirin, ibuprofen, naproxen etc) for endometriosis will reduce inflammation & pain in the short term but with continued use they will INCREASE inflammation by damaging the all-important gut lining. Inflammation leads to pain, leads to pain relief meds, leads to leaky gut, leads to more inflammation, more pain…and so on…not a cycle with a happy ending (except if you’re selling the pills)! Anti-Inflammatory drugs are not an effective solution to a chronic inflammatory disease. Great to use for one off / occasional acute painful inflammations, but not for long term stuff if there’s another approach available (and there is a naturopathic approach for endo)!

Codeine type painkillers pose a real risk of addiction, often not communicated when first prescribed – especially important for young teens who may be struggling with depression. They also cause constipation / bowel dysfunction & as a result can increase oestrogen load.  Gut microbes are heavily involved in oestrogen metabolism and excretion, and when the bowel is sluggish and lacking in microbial diversity, more oestrogen is reabsorbed back into circulation rather than being excreted. These oestrogen-influencing gut microbes are known as the ‘oestrobolome’.   Good to know that if we modify gut microbes and gut function, we can modify blood oestrogen levels – which can obviously have a huge impact on endometriosis flares, as it is an oestrogen-fuelled condition.

The Pill For Endometriosis

The OCP may slow / stop the disease from worsening, by blocking the monthly oestrogen-induced flares, but once ladies decide they do want to be fertile, & go off the pill – their reproductive communication system has some serious catching up to do!

During teenage years, the menstrual cycle is getting established – this requires communication between the brain & ovaries. Taking the pill stops this communication, stops the cycle from developing, so instead of a natural rhythm forming, you just get a fake period with no ovulation. No natural cycles happening, interrupted reproductive development. The pill hormones are not identical to the ones we make naturally, there is a list of benefits we miss out on, & a list of side effects that can come with taking the pill:

Common Side Effects of The Pill

  • nausea
  • spotting
  • bloating
  • fluid retention
  • weight gain
  • headaches
  • tender breasts
  • mood swings
  • depression
  • impaired bone density
  • decreased libido

Heavy / irregular periods are common and to be expected in teen girls, it’s part of their reproductive development that should be allowed to happen naturally. Obviously if there’s danger of pregnancy – contraception is vital, but otherwise I would run a mile from the pill, definitely give preference to non-hormonal contraceptives.  Endo progression will likely be slower with the right OCP, but there are much better ways to address it (without the list of side effects)! Other drugs (Lupron and Synarel) are commonly used to suppress oestrogen and decrease growth of stray endometrial tissue, these can absolutely help sufferers, but also have a long list of side-effects and do not allow a natural female cycle to occur. They are mostly used post surgery to slow down the regrowth of tissue.

Natural Endometriosis Support

Best to get help from a professional (ie a naturopath or integrative GP specialising in women’s health), but here are a few things to look into:

  • awareness that painful periods need attention (not just drugs to mask the pain!)
  • optimise oestrogen metabolism (support bowel and liver with regular diverse fibre, probiotics, herbs to ensure regular bowel movements)
  • trial a Low FODMAP diet (can help identify triggers and influence gut function)
  • anti-inflammatory diet (more detail below)
  • get off gluten, dairy, sugar & alcohol for a min of 8 weeks – see how your symptoms go.
  • bone broth (organic bones)
  • test for and remove any other possible food intolerances
  • decrease saturated fats & red meat, decrease animal protein (more plant based diet)
  • find a gut-repair type product (look for l-glutamine, zinc, aloe vera, slippery elm etc, or ask a naturopath)
  • decrease / eliminate poor quality ‘junk food’ with its inflammatory fats, sugars, refined carbs.
  • eat / juice use loads of turmeric, though a high strength capsule will be best for quick pain relief
  • eat / juice / use loads of ginger
  • fermented foods – sauerkraut, beet kvass, kimchi, kefir, kombucha.
  • proper regular exercise (when not in pain, make the most of it and be active)
  • get plenty of sunshine (vit D)
  • magnesium (can be rubbed into skin, bathe in mag salts or take as a supplement)
  • oily fish eaten often, or cod liver oil supplement
  • flaxseed (whole soaked seed, or ground seed – not just the oil)
  • fibre support for the gut – crucial to move bowels regularly
  • liver herbs (naturopath / herbalist can help)
  • veggie juices
  • treat complications / secondary stuff ie check iron & B12 (often low due to heavy bleeding)
  • mental emotional support (stress management, meditation training, deep breathing, counselling, massage, relationship support, reconnection with good friends, joining support groups, etc).

Being gluten free, Low FODMAP and supportive to gut integrity and microbial production of anti-inflammatory short-chain fatty acids, both Blend11 & PondWater fit nicely into an endometriosis support diet. We have received great feedback from several women using these with the IBS-Endo double!

Let me know if you have found your endo responsive to anything not mentioned above!

jeanie@goodmix.com.au

Healthy Chocolate & Easter Recipes

If you know me, you know that I LOVE anything chocolatey (except white chocolate because that somehow misses the point)!  Cacao lovers need the rich, dark, quality brown stuff to really hit the spot! And guess what – there are loads of cacao health benefits (SEE HERE) to justify the inclusion of this decadent superfood in your diet. You’ve just gotta watch the added sugars, crappy fats & other weird stuff that food manufacturers like to add into it – pay attention to quality & quantity with chocolate to ensure you don’t go off the rails with it! It can totally be part of a healthy diet.

Funny story

My first attempt at making ‘healthy chocolate’ was during first year at naturopathy college (1998). We (my student flatmates & I) were all under 20, totally into partying & always broke – somehow surviving on a weekly shop that included porridge oats & the fruit & veg we got through our weekend market gig (I’m a market girl from way back)!

So in class, we learnt that you can slow / inhibit the absorption of sugars using fibre, yay! And we had also learned about psyllium husk as a fibre supplement. So – we logically (?) decided, let’s make ‘healthy chocolate’ using psyllium & melted chocolate! (Remember, this was before Instagram & Google were a thing). We were so proud, it was awesome (well edible), & it stretched our chocolate budget nicely! Except we used the cheapest, crappiest ‘homebrand’ cooking chocolate (we’d obviously not yet learned about the importance of quality fatty acids yet), oh well. So anyway – that was my first attempt to make ‘healthy chocolate’. Luckily – things evolved!

BallBags!

BallBags were born shortly after Blend11, ticking way more nutritional boxes than the psyllium combo!!

  • organic raw cacao polyphenol antioxidant goodness
  • plant protein
  • good fats
  • high fibre
  • resistant starch
  • loads of vitamins & minerals
  • zero refined sugars
  • gluten-free
  • grain free
  • vegan-friendly
  • paleo friendly
  • versatile & easy to make endless healthy treats with!
  • no food processor required, just add water or coconut oil & shape!

Click the images below and then press enter – for some Easter recipes you can make at home!

Because it’s getting cooler & it’s almost Easter time, here are some of my fave healthy chocolate recipes made using the BallBags – this is the perfect time to get into the kitchen with the kids & create some delicious ‘hand made with love’ treats for family & friends! You can obviously use any of the egg recipes or adapt the other recipes to suit Easter!

CLICK TO GET SOME BALLBAGS 

Jeanie Xx

Australian Cereal Brands – Nutritional Comparison Graphs

graphs of australian cereal brands nutritional value vs Blend11 | goodMix Superfoods

We’re often asked: is cereal unhealthy? What’s the nutritional comparison of Australian cereal brands in comparison to our very own Blend11? Read on for all the answers!

Nutritional Comparison Graphs – Popular Australian Cereal Brands Vs Blend11

Here’s a nice visual nutritional comparison of some of Australia’s favourite cereal brands, often consumed by kids & even some adults who haven’t grown out of the cereal habit!

Vs more premium brands

 

Vs Australian cereal commercial brands

These graphs pretty much speak for themselves, you can see the massive differences in protein, carbohydrates, sugar, fats & fibre – even though the total energy (kilojoules or calories) may be similar to Blend11. 

Do High-Calorie Foods Make You Fat?

I roll my eyes (internally) when overweight ladies (yes, it’s usually ladies in their late 50’s & into their 70’s) quickly look at the Blend11 calories & tell me ‘oh this has way too many calories for me’). It STILL happens. 

For the 2000th time ladies – eating fat is not what makes you become fat!  It will just mean that what you are eating has a lot of energy & a high-calorie count (fat has more calories per gram than carbs & protein). Obesity / weight loss is never as simple as ‘calories in & calories out’. The type of calories are super important as the way your body deals with them is very different!

Fat Protein Carbs – Calories per Gram

  • Fat = 9 calories per gram
  • Protein = 4 calories per gram
  • Carbohydrates = 4 calories per gram

So if you eat the same number of kJ’s / calories worth of rice (mostly carbs, minimal fat) or nuts (loads of fat, minimal carbs), the metabolic result will be completely different, even though calories eaten will be the same. It’s the same when you compare the body’s reaction to a serve of cereal vs Blend11 for breakfast. 

Cereal = you’ll feel satisfied initially because the bowl is quite big, but the carbs will very quickly be converted into blood sugar, which will trigger an insulin spike & then a drop not too long afterwards, making you hungry again. You’ll go looking for that morning tea muffin or perhaps a second cup of coffee for the day. 

Blend11 = you might look at the relatively small pile of seeds thinking ‘I’ll need more than this to feel full’, but as you eat you’ll quickly realise a small amount goes a long way & is very satiating. Your body will be busy breaking down all the fat, fibre & protein for much longer & at a much more steady rate, meaning there is no blood sugar spike, & no insulin dump & consequent blood sugar dip. So you probably won’t be reaching for that second coffee or craving that muffin or sandwich at morning tea.  

When people tell me that Blend11 is too expensive, I will often concede that ‘yes, per kg Blend11 costs way more than the cereals they currently buy. But this is one situation where you literally do get what you pay for. 

Box of cereal = low cost to purchase, minimal benefit from eating it. 

Blend11 = high cost to purchase, huge benefit from eating it. 

* Taken from product websites or a leading supermarket website. (Prices will vary depending on source and bag size)

Summary

It comes down to what you value more – long term health or short term wealth! Ask any wealthy person with a ‘lifestyle’ disease’ & they’ll soon tell you what’s more important! And a poor single parent with healthy kids is much happier than a wealthy parent with sick kids. You just have to prioritise where your $$ go. It’s a good idea to put food at the front of the line, especially if you are feeding kids. 

Here are a few tips to help you EAT HEALTHY ON A BUDGET and also – remember that every food purchase you make, your intentions follow the dollars to help create the world you want. Our purchasing decisions literally have the power to change the world – just look at the growth of organics & health food in general over the past 10 years. We have directed the money flowing through us to support more ethical & sustainable food manufacturing YOUR FOOD DOLLARS  are making an impact, slowly but surely. The cereal aisle is shrinking, while the health food & organic sections are growing, yay! We’ve hit rock bottom & are waking up – the food future is bright :) 

As always love to answer any questions!

Jeanie Xx
jeanie@goodmix.com.au

**All data presented here has been taken from a leading supermarket website or taken from product websites / packs. The research has been put together by a marketing student intern for no fee.

Is Cereal Unhealthy For Kids?

bowl of cornflakes | is cereal unhealthy for kids? | goodMix Superfoods

Is Cereal Unhealthy? Wondering why your cereal-eating kids are always hungry? Here’s Why!

What’s missing from cereal? Fat, fibre and protein are needed for a meal to create ’satiety’ (feeling full & satisfied) and most cereals are deficient in all! Granted, they’re designed to be consumed with milk, but just adding milk to a pile of empty carbs doesn’t fix it. Milk is actually quite high in carbs too – lactose (milk sugar) adds to the hit, with just a little protein and fat to take the edge off.  So is cereal unhealthy?

Cereal Is A Great Cheap ‘Filler’ For Growing Kids That Eat All The Time…Isn’t It??

Yes, they may be cheap ‘fillers’ but what are you achieving by ‘filling’ growing kids with such nutritional emptiness? 

Saving $$ building a new house from cheap building materials is not recommended if you want a house that lasts a lifetime. The same advice applies when ‘building’ a human body. Our body is the house we live in throughout life, you can help your kids build a decent one by supplying quality materials!

If breakfast is just cereal, you are wasting an opportunity to help nourish and strengthen a growing body with vitamins, minerals, phytonutrients, good fats. Each small wasted opportunity adds up over time to create a nutrient-deficient body…a dysfunctional ‘house’ that will keep breaking & require constant repair throughout life. The classic ‘overfed, undernourished’ sick western kids we see everywhere today. 

What Happens When Kids Eat Cereal?

A refined carb and sugar-rich breakfast mean a quick blood sugar spike, followed by a surge of insulin and then a drop….which will be followed by another sugar craving. That’s how we load kids onto the blood sugar rollercoaster at the start of each day! 

When our stomach is empty and blood sugar drops, ‘grehlin’ the hunger hormone is released, setting off the ‘I’m hungry again’ response. When breakfast contains more protein, fat and fibre and less refined carbs and sugars, the rise in blood sugar is not so fast and high and the drop is less sudden & happens much later on. Energy is much more stable and longer-lasting. 

So is cereal unhealthy? You bet! For kids, boarding the cereal-induced roller coaster each day can mean poor attention and lack of focus at school, poor behaviour, hyperactivity, feeling tired and grumpy, feeling hungry soon after eating, a dip in immunity, choosing sweeter foods at every opportunity. Chronically – they’ll end up with frequent colds, flus, infections, more chance of developing chronic gut-immune issues like eczema, hay fever and allergies, exacerbated acne and moodiness during teenage years…not to mention missing out on all the nutrients that are supplied by real food whilst over-eating empty calories & becoming overweight or obese by getting addicted to refined carbs.

My kids are already addicted to unhealthy cereal! What can I do??

You can either tell the kids “there’s been an explosion in the cereal factory so they can’t make it anymore, and we have to eat ‘X’ instead”, or try the following tips:

  1. Start by adding some healthy extras into the beloved cereal bowls. You want protein, fat and fibre. BLEND11 works perfectly here, or any other nuts & seeds your kids don’t hate too much. Don’t expect this to go smoothly, but it’s “cereal with added nutrients, or we just don’t buy cereal at all kids” (that’s the eventual goal anyway, they’ll get used to real food with perseverance…& maybe threats & / or bribery). 
  2. Try making the ‘milk’ healthier. You can add HEMPSEED or a little PROTEIN POWDER into the blender with most milks and make little change to the taste & texture. ALMOND MEAL or soaked CHIA SEEDS can also be quite a subtle addition. This is a baby step, but any step is good. Your ‘milk’ could be made from a healthy smoothie.
  3. Make smoothie bowls! Just run out of cereal completely one day and say ‘oh no’ we’ll have to make something, let’s make those cool Açai bowls you see in the cafes (they always have some sort of fruit & nuts, nut butter, seeds, buckwheat, granola on top. You can use any smoothie as a base and get the kids to decorate their own, choosing from an array of fat, fibre and protein-rich natural toppings. Beware the sugary smoothie trap, make sure you are using lower sugar fruits like berries and always add things like nuts and seeds for fat, fibre and protein.
  4. Break the cereal habit with other favourites your kids are used to. Try eggs (done any way your kids like them) or healthy pancakes, leftover dinners, porridge, toast piled high with healthy toppings, smoothies, Bircher mueslis, quality granola with seeds & yoghurt…there are loads of options if you think outside the (cereal) box….anything but cereal, it’s a nutritionally tragic way to start the day and unfortunately still so common in Australia! Just chat to the kids & together figure out something that will better support them to build a healthy ‘forever home’. Give them choices and use variety to cover more nutritional bases, but make all the choices better than their current norm!
  5. Think seriously about how to bring the explosion story to life.

If you’re wondering if cereal is unhealthy you might want to have a look at our blog on Australian cereal brands nutritional comparisons.

Have a question or need some help? Email me at jeanie@goodmix.com.au

Jeanie

Related posts:

https://www.goodmix.com.au/fat-kids-why-so-many-and-how-we-can-help/

https://www.goodmix.com.au/8-reasons-your-kids-are-hungry-easy-ways-to-fill-them-up/

What Does a Naturopath Eat?

What I eat on a typical day,, when I’m at the markets on weekends & now (when I’m detoxing)!

I think because I studied as a naturopath, people ask me what kind of diet I follow – am I vegan, vego, paleo, keto, sugar free, gluten free etc…there are loads of ‘diets’ that a naturopath may recommend depending on the circumstances, but most of us are pretty normal but with a few ‘rules’ we try & stick to, different for all of us depending on our own values, health situation, living situation & of course what is trending in healthy circles!

So here’s a typical ‘day on a plate’ – I don’t follow any diet, just try to minimise my intake of gluten, refined carbs & sugars, processed food & artificials. I try to make sure a high percentage of what I’m eating is organic & get as much as I can locally through markets instead of supermarkets. I grow a few things in the backyard. I focus on loads of veggies & plant foods though I do eat animal products too (I’ve had a go at being vego & vegan a long time ago – not to say I wouldn’t go there again if it felt right, but for now it doesn’t).  I eat loads of fat, fibre & adequate protein, & treat carbs & sugar with respect as I know how addictive they can be (been there). I used to be a lot more concerned with ‘what is the perfect diet for all humans’ but now I think it can vary so much, from person to person & life stage / circumstances / climate / lifestyle – now I tend to just listen to my body, & tweak food accordingly.

***Today is not a typical day – I’m detoxing a bit after many holiday indulgences (I generally do it once or twice every year, new year is perfect for me). So no dinner last night, just a PondWater & this morning some chinese herbal liver / gut detox pills, some magnesium oxide powder to keep the bowels flowing, a small but hardcore green smoothie (celery, cucumber, lime, mint, turmeric, ginger & water) & a can of coconut water for ‘lunch’ at work. Afternoon will include a drink with psyllium & some pea protein, blended with coconut water & ice…& then later for ‘dinner’ another veggie smoothie  with PondWater. At the moment it’s not about deliciousness, just about resetting / functioning on minimal input & being disciplined / giving the digestive system a break for a few days & realising you really can survive fine without all the stuff you normally eat, much of time out of habit not need. If you are interested – here’s the link to the plan I use with a shopping list – you’ll feel a million bucks when you come out the other side! (a bit ordinary during is normal!)

GET THE DETOX PLAN / SHOPPING LIST & 25 FOODS TO HELP YOU DETOX ON A DAILY BASIS

Normal days:

6.30-7am:

I eat not first thing, but after a morning dog walk (& / or a surf if I’m lucky)! Gotta move before food.

Leftover market tasters don’t get wasted! Soaked Blend11 / NeoBlend & coconut yoghurt (of assorted types) will go into the blender with frozen berries, & whatever else – maybe cacao powder / vanilla essence / greek yoghurt / a banana / maca powder / cinnamon / protein powder etc. I just make a big batch of whatever combo works out yummy enough that the kids will down one too without complaining (ok sometimes when I don’t nail it there is  complaining & maybe a lunchtime smoothie for me)! We might do a smoothie bowl topped with a little crunchy granola / Blend11, or some Bircher muesli…& an omelette / egg breakfast if there’s time! Sometimes I might just have some buckwheat toast with avo / hommous / nut butter / butter on my way out the door, & I love porridge (with extra toppings) in winter. I’m totally a breakfast person, very rarely do I not want to eat in the morning, only if I’m unwell….but I definitely feel like I need to exercise before eating, even just a short walk is so much better than zero. No morning exercise = I feel a bit ‘meh’ physically & mentally…gotta do it. Lucky I’m an early riser & the dogs are too!

11am -12pm:

Packed lunch of salmon / chicken / tuna / turkey / avocado / legumes / olives with salad or just some leftovers from a dinner. Or if I’ve not been organised enough to pack something good it’ll be a few rice crackers with avo or tuna or more leftover seeds & coconut yoghurt…or I’ll graze on ‘BallBags’ tasters from the freezer – there are more days than I’d like to admit where these are my staple at work! (I get in trouble for eating the profits).

3-4pm:

Home to meet the kids (usually) for an after-school / pre-sports-substantial-snack.. Maybe avocado,, hommous or nut butter on GF toast / tamari with greens & shredded fried eggs / leftover dinner / olives & cheese with veggies & dips platter…a smoothie if that wasn’t breakfast already.  Though being teenagers, it’s pretty common they’ll walk in with some handful of garbage just to bug me!

5.30-6pm:

I often eat bits &  pieces of whatever I’m making for dinner, tasting as I go / just because it’s there & I like food…some nights I might have a wine or 2.

7-7.30pm:

Some sort of meat & / or legumes with a tonne of veggies, usually a twist on Aussie kid faves like spaghetti bolognaise or some kind of ‘Mexican’ (I can chuck all kinds of things in there, including seaweed, beans / lentils, herbs, turmeric, molasses but still make it yummy)!  We may do a BBQ, homemade pizza & greens or have a chicken curry teamed with rice / lentils / quinoa, or a fried rice to use up leftovers (& increase our resistant starch intake)!, Sometimes a slow cooked lamb or beef hotpot in winter, or shanks…there’s almost always a salad on the side,, especially when my garden is cranking. Sometimes we sign up to the meal-in-a-box deliveries for a while (I like that it forces us to try new recipes / ideas that are quick & easy to prep with no time wasted on shopping & decision-making, sometimes it’s just a matter of figuring out which kid is cooking tonight, (we try to get them all cooking, once a fortnight each when we’re on top of it)! I’ll often add extra veggies to these / & try to un-select all the bread & pasta dishes.

8.30pm:

If I’m feeling like just a ‘little something sweet’ at night it’ll be some of the Pure n Free chocolate mousse / vanilla coconut yoghurt with berries, or the caramel one with banana & cinnamon…or the ever present BallBags taster cubes! Sometimes plain dark chocolate, or just a piece of fruit. In winter I’ll often have a licorice tea.

This is a typical day at home during the week – when at markets on the weekend it’s completely different!

Market days:

6-7am: 

(after driving & setting up the stall, & usually being up from 3 or 4 am) I’ll treat myself to a hot breakfast! Usually some sort of egg based breakfast with plenty of veg. Faves are the buckwheat wraps from PBC / Brisbane city / Bundall markets & the potato cake thingies with egg / avo from Powerhouse, or an omelette at Northey St. I may have a black coffee a little later if I’m not feeling energetic enough to power through the day, though I’m trying to get out of that habit as coffee dumps me quite hard in the afternoons, & I don’t want to become too addicted / reliant on it…plus my sleeping can be a bit messed up with the early starts. I just graze on market tasters throughout the day, ie PondWater in lemon water, BixMix crackers, Blend11 with coconut yoghurt…I’m lucky there’s no need to go elsewhere for food, though I do pick up most of our weekly shop at markets & might eat some fruit too.  

2-3pm:

After markets it’s home again for a snack – usually some leftover dinner, or some delicious stuffed olives (I love the chilli or lemon, or garlic…any of the cheeses) fresh bread / toast & butter (ususally GF, though sometimes I cave if the sourdough is smelling too good) with nut butter or loads of avo…

6-8pm:

Dinner we might hang out with the neighbours & do a shared dinner or just fall into bed early ready for another early start…then Sunday nights are like our Friday so we might do something social if there’s anything on close by, can involve a few drinks which at the moment are a (slightly naturopathic) version of mojito’s using ginger kombucha, sparkling mineral water, fresh limes, ginger & mint (& a splash of bacardi or vodka). Or if the night is going to be a long one it has to be espresso martinis (made with choc coconut yoghurt of course – you gotta try it!)

So that’s me…that’s what I eat right now…Pretty much everything, not a strict food-nazi naturopath but I do have some standards!

Jeanie Xx
jeanie@goodmix.com.au

IBS and Food Intolerances – Some Common Causes

foods that are common causes of IBS and food intolerance | goodMix Superfoods

I LOVE talking to people about their gut health problems, finding out how they came about & hopefully being able to help fix them. The best bit is that I learn so much from everyone I speak to. I learn what started their issues, what helps them most, what they can & can’t eat now, what else they do to support their health….everyone becomes a bit of an expert on their own gut & I love to find out as much as I can from each person. Some of my special interests are the development of IBS, food allergies & intolerances. While working in healthfood stores & pharmacies I would always ask ‘when did it start, what was happening around that time’ & often there are some pretty interesting lead ups that can turn a previously non-reactive person into someone who really has to watch what they eat. So what are some of the common causes of IBS and food intolerance?

some eg’s:

Medications:

‘I went on a medication & now I react to X / Y/ Z’. When you throw a chemical into an ecosystem, there will be changes. That is what you do when introducing new medications, you make changes to your gut ecosystem, & that can change how your body works and can be one of the most common causes of IBS. Some of the most commonly used meds can really upset our guts – think ibuprofen, which people start feeding to their kids for all kinds of minor ailments FROM 3 months old! If overused (like for most kids), it actually has potential to create serious long term issues by letting stuff out through the gut lining (ibuprofen makes the gut leaky) into the bloodstream that should never get in there – think eczema, asthma, allergies, arthritis, hay fever, auto-immune problems, food intolerances…ibuprofen is not as harmless as we’re all lead to believe. And there are countless other ‘every day’ meds that disrupt the way your gut works too – antibiotics are obvious, but the list is long – & includes antidepressants, opioids & reflux medications (3 of Australia’s most commonly prescribed). 

Are you one of those people who pressures your Dr into a prescription every time you go in to their clinic? Drs often feel pressured / obligated to prescribe when they know it’s totally unnecessary / potentially going to make a situation worse! Don’t be that patient / parent (it’s often parents)! So many people start taking meds unnecessarily – either because they trusted the advice of their prescription-happy Dr…who was just matching a medicine to a symptom as per their training – or because they ‘demanded’ a medication to fix their symptom (which their Dr probably knew could be ‘cured’ with a few days rest, or some better lifestyle choices, but just couldn’t be bothered arguing about)! Meds have a place, definitely some are needed, they can be life-saving & I am grateful we have access to them. BUT, there are many, many cases where the best long term treatment plan involves diet & lifestyle changes, & maybe some nutritional / herbal supplements that are less likely to mess up the all important gut balance!

(HINT: Save pharmaceutical meds for when you are really ill, as a last resort. One drug so often leads to another, & remember – pharmaceutical companies (very sneakily) train & use Drs & pharmacy staff as their ‘sales reps’ to ensure company profits. Break the chemical meds cycle, get help from a naturopath or holistic GP so you aren’t ‘drug dependant’ or teaching your kids to be.

 

 

Dieting:

‘I was on X diet that meant I had to eat loads of eggs, now I’m intolerant to eggs!’ (HINT: don’t keep forcing a food down your throat when you are sick of it just because your diet book says ‘you need to eat X food for X meal’) When you are getting ‘sick’ of eating something, your body is sending you a fairly clear message to eat something different / avoid that food for a while! You may (literally) be getting sick from it! Listen to your body, or you may actually become sick! Keto dieters beware – if you’re over the cheese + almond meal ‘bread’, stop eating it (or it may become no longer an option for you!) If you just can’t stomach another day of green juice with kale & spinach, for goodness sake put the juicer away! 

Cutting Out Foods Without Addressing An Underlying Gut Issue:

‘Now I’m reacting to the foods I replaced my food intolerances with!” Cutting something out which seems to not work so well for you & then all of a sudden eating loads of another food to replace it can backfire. (Ie replace dairy with soy milk & you develop an soy intolerance – it happens).  This makes you realise the food wasn’t the issue, it was the compromised gut / immune system reacting inappropriately! If your gut is out of whack, ultra sensitive & reacting crazily to something other people tolerate ok, it can start reacting crazily to other foods too. (HINT: If you think you have a food intolerance, don’t just cut out the offending foods & carry on with life thinking everything is fine, take your reactive state as a clue that your gut-immune axis really needs some attention. Unless you do something to help fix  / change the gut environment & gut lining, you may just have to keep cutting foods out. If you are reacting to something all of a sudden, chances are, your gut just needs some love). Book in to see a naturopath or holistic / integrative GP who can help support the gut, calm the immune system, & order any relevant tests. 

Excess Alcohol:

‘I had a huge weekend & then after that I had intolerances / my old gut problems all came back’. Yup – it seems that you can inflict food intolerances upon yourself & bring back previously resolved gut issues if you destroy your gut  enough on a bender! (HINT: Alcohol in excess is bad news for your gut lining & your microbiome, keep it to a minimum, especially if you already have a sensitive tummy – one weekend of partying hard can really take the freedom & fun out of life when you can’t eat what you want & no longer feel like going out)! If you are reading this after a huge weekend – don’t despair, just make yourself a big pot of bone broth (or buy it concentrated), pick up some ‘gut repair’ type supplements from a naturopath / local health store or pharmacy, & eat really well (loads of prebiotic fibre & minimal sugar), at least until the next big weekend! 

Gastro Infections:

‘I got sick with a gastro bug & my gut has been different ever since’ I hear this a lot too, bad gastro infections are like a war in your guts, & even after your good bugs ‘win’ the aftermath can be devastating. (HINT: When you have a bout of gastro, invest in some after care / gut recovery products & eat really mindfully until you’re back on track again – don’t just jump straight back into normal eating, have a few days on soups / broths to ease your system back into the hard job of dealing with food 24-7. Get some recovery advice from a naturopath / healthfood store).  

Traveller’s Tummy:

‘I went overseas & got sick, I’ve never been the same in my gut since’. So so common – the food, the water, the climate, the broken routines & loss of sleep, the change in timezones, coming into contact with people & microbes from all over the planet within hours, airport & plane food….Travelling can take its toll on your gut-immune system! (HINT: When you travel, it’s great if you can pack a quality prebiotic supplement (shameless Blend11 plug), some shelf-stable probiotic support, a natural antimicrobial / anti-parasitic formula, & stick to filtered / safe water, be careful with ice / salads & wash your hands vigilantly. But – there are huge potential gut benefits of travel too, imagine the microbial diversity you’ll develop compared to non-travellers! Just take precautions & if you do end up going down with the dreaded traveller’s tummy, be sure to treat it with respect as you could end up with an unwanted ‘souvenir’ for life! If you are currently battling with symptoms, do get tested for parasitic infection that could still be present, & try Blend11 & PondWater together (we have had some amazing feedback on this combo for people with travel acquired ‘IBS’).

Read here: https://www.goodmix.com.au/good-poos-the-forgotten-travel-essential/

Extreme / Prolonged Stress:

‘I went through a really stressful period & since then have been reactive to X / Y / Z foods’. You went through an awful break-up & then had to break-up with some of your fave foods, double sob!!! No more wallowing in cheesecake to numb the pain (made a gluten free, dairy free, nut free, low FODMAP version??)

Stress can upset your tummy big time, it can even make it become leaky. So many people get nervous diarrhoea or become constipated when stressed & busy, or just start to eat poorly / not look after themselves in general – which creates tummy issues.  (HINT: when you know you have a stressful period coming up – ie exams / new job / moving house etc, ensure you’re getting plenty of prebiotic fibre daily to keep your good protective gut bugs winning, & make it easier to eat well by prioritising food prep / sourcing time, or paying to outsource that job until you’re able to take it over again. If stress hits you out of the blue, remind yourself that your gut is going to be your ally in getting through this rough patch, it will look after you if you pay attention & look after it)! Definitely worth making the effort to avoid trouble down the track. 

Athletes / Over-Training:

‘I overtrained for an event / went too hard in a comp & my gut hasn’t been the same since.’ Athletes can be the worst at self abuse! Sacrificing health by pushing past your limits to achieve goals = great short term plan for sporting success, not so great for long-term health & happiness! When you train hard, know that your gut requires TLC before, during & after to avoid damage that can sideline you for days / weeks / months / forever. (HINT: If you are serious about getting the most from your body for as long as you can & still have a life after sport, search for a coach who understands how nutrition, training & your gut all play together – many are pretty clueless. Better still, educate yourself – really learn how your body functions).

Helpful read: https://www.goodmix.com.au/gut-health-athletes/

Inherited:

‘I think I was born with a dodgy gut’ or ’My mum has always had problems, now my gut seems to be doing similar things’. Both are possible, & both totally make sense, because you probably have a similar gut microbial ecosystem to your mum. If you were born vaginally, you would have picked up mum’s microbiome on the way through the birth canal (also conveniently located next door to where poos & their resident microbes exit!) If your mum had gut issues due to a microbial imbalance, your gut may be kinda similar – it might cause you trouble literally from birth, or it might not cause you any major symptoms until later in life.

We can also pick up gut microbes from people we share living environments with, humans (& other animals) sharing spaces closely can ‘share’ microbes (choose your flatmates carefully)! (HINT: If you inherited a dodgy microbiome or feel like you’ve picked one up along the way somehow, don’t despair. Ask your mum / dad what works for them, try it yourself, & if there’s nothing that helps, find a replacement microbiome (yes, you can really do that – if your gut problems are severe enough, you should look into getting an FMT – fecal microbiota transplant. Yes it is exactly what it sounds like, someone else’s poo, being ‘transplanted’ into your bowel! With the right preparation & after care, it can really help reset your microbiome. Use a specialist clinic, & make sure donors have been well screened (or you may go from the gut microbial frying pan into the fire, as there are still a lot of unknowns about what else can change when you change your gut microbes).

I’ve covered some of the more common causes of IBS and food intolerance in this post. You might also find this a helpful read: https://www.goodmix.com.au/new-medicine-literally-load-crap/ 

I would love to hear the story of how your gut issues started, please feel free to share in the comments!

Jeanie
jeanie@goodmix.com.au

New Year New You – What’s Your Excuse?

Most Common Excuses “I can’t get healthy because…”

You may have one or more of these, or even a different excuse holding you back from getting healthy. There will ALWAYS be obstacles blocking your efforts, & you can either let them get in your way & give up, or you can find ways around them to still win at getting healthy! Make 2019 the year you stop blaming ‘something else’ for why you aren’t looking after yourself properly. Everyone thinks up reasons / excuses why they haven’t been doing what they know they should’ve been!  

I can’t afford it. It’s so expensive to be healthy!

YES, it is. Nothing worthwhile is free. Good food costs money, good advice costs money, & yes you’ll have to invest some time & energy. BUT – you will increase your energy & productivity, your mood will be better, you’ll look better, say yes to more opportunities, need less sick days, people will respect you more….getting healthy is an investment & it will pay dividends every single day of your (longer & more comfortable) life!! Invest in your biggest asset – the body that carries you through this life! You only get one!! Being healthy will cost you, but it will cost you way less than being unhealthy in the long run!

Free ebook to help : 9 Ways to Eat Healthy on a Budget

I have injuries, so I can’t exercise.

Exercise the parts of your body that don’t hurt! If your back is sore, see a practitioner who can help with exercises that won’t hurt your back. This will help strengthen it so you can move more comfortably. You can always train some part of you, even if it’s only your hands, your feet or your butt cheeks!! Be gentle with yourself, but firm – an injury is not an excuse to just curl up & die. 

 

I have an illness so can’t get healthy even if I do try.

Sometimes it’s really hard, & you might need professional help. Invest in getting the help, & then start with one small habit you know you can implement by yourself (drink more water, or add in some herbal teas / a green smoothie each day, watch a funny movie, get some sunshine, do 5 mins meditation). One small step = a start. Remember – there are a lot of people who’ve been sicker than you & become healthy again, so it’s possible for you too. Your ultimate health potential may not be as high as it could be, but don’t underestimate the body’s self-healing drive.

I’ve tried so many different diets / plans but none of them really work, I give up now.

Hmm – there are many people who have been successful in turning their lives around too…maybe you are missing something? Plans are usually just a kickstart, & not everyone will get the same results. Ultimately it’s your everyday habits that determine your long term results. By all means use plans to help you along the way, but they will not do everything for you (& you can’t just throw in the towel & blame them when you don’t get the results you want!) Instead of giving up, try changing direction – get some advice on the best kickstart plan for you!

I don’t sleep well so have no energy to make any changes.

Sleeping well is a health necessity. But you can still make better choices whilst running on limited sleep (it’s harder, but it can be done).

  • Do some exercise even if you are tired (it will help your sleep in the long run).
  • Try to get morning sunshine
  • Get off the stimulants (yes, see if going without coffee helps you)
  • Start a nighttime yoga practice
  • Learn to meditate so you can do that in bed.
  • Meditation will help you feel rested & refreshed even with less sleep, & you may find yourself drifting off more.
  • Invest in a great mattress, pillows, make the temperature comfortable & block the light / noise out.
  • Remove all devices from the room, no screen time for at least 1/2 hr before bed.
  • Use some relaxing essential oils in a hot bath or rubbed into your skin.
  • Try changing the direction your bed faces.

There will be plenty of things you can do to support your sleep efforts.

I’m too busy looking after my baby / kids / ageing parents / partner & have no time or energy left for looking after me :(

You won’t be much good to anyone if you can’t carve out some time to look after you! You literally have to CARVE it out. Your baby / kids / parents / partner / need you to be nourished, energetic & calm. You need to have your own oxygen mask on your face before you can start looking after others! Modern day life is kinda like a plane crash – grab hold of your mask – take responsibility for looking after your own needs as a priority so you can be helpful to others around you. Caring for others needs to become your reason to look after yourself better, not an excuse to neglect your health!

My partner isn’t interested / is unsupportive when I try to get healthy so it gets too hard to stay on track. I just keep derailing.

Well if your partner is the total cause of your poor health, ditch your partner!! But not before you’ve been very honest with yourself (we tend to blame our partners for a lot of things that could actually be more to do with us). Is it really all your partner’s fault? Surely your partner wants you to look & feel your best – they might actually surprise you if you really communicate your needs. And if you can both be on the same page, supporting each other to get healthier it will be so much easier! If they really are resistant / won’t see where you’re coming from you may need to consider a break to get yourself on track.

If your partner is a smoker with no intention of quitting & you really want to, it will be really hard (but still possible, better with a break), if you want to cut down on sugar & your partner brings home Tim Tams every night & teases you it will also be hard but still possible – once again, take a break apart. You need to communicate your needs assertively (not aggressively) & if they really have zero interest in helping you with what you’re trying to achieve, you need to question if you’re a good team to keep doing life together.

My job / active social life means I’m always partying – eating junk, drinking, not sleeping.

Is your job worth sacrificing your health for? Are you maybe out-growing some of your friends? If you’re serious about getting your health on track this year, it may be worth re-evaluating a few things, like the people you spend most of your time with (surround yourself with people that you aspire to be like, because you will end up like the people you hang out with). 

My job is really sedentary so I can’t exercise enough.

Does your job take up 24 hrs 7 days per week? No – then that is not a valid excuse! Sorry :- /

My job is really physically taxing, & that is all I have the energy for.

I hear this from all the nurses / tradies / physical labourers – but just imagine how amazing a good stretch or a swim would feel for those tired, overworked legs & back at the end of a shift?!  If you have a job that keeps you active, great – but chances are you’ll be doing really repetitive stuff & your body will still be suffering because the ‘load’ is unbalanced – wearing you out in places whilst others remain unchallenged. Your energy may improve with some sort of exercise to help balance what you already do with work.

I’m just too lazy, I can’t be bothered putting in the effort to be healthy – I feel ok as I am & I am happy enough.

Well why did you even bother to read this?? If you are happy enough & don’t want to make any changes, don’t. Easy! But if there is a part of you that wonders what it would feel like to spring out of bed with energy each day & ditch the tracksuit pants & baggy tees for a bikini….then just try. Try changing one habit at a time. Get one change down pat, then move onto the next once you are confident you have it nailed. You may just surprise yourself – small steps are easy to take!

This year – try looking after your body as though it needs to last you a lifetime (hint – it does). Have this mentality clear in your head when you write a shopping list / are walking through the supermarket aisles, are deciding what meal to order / what food to put on your plate / tossing up wether to buy another pack of cigarettes / bottle of alcohol / soft drink / iced coffee. All the small decisions you make in a year add up the body you’re trapped in (or feeling great in) at the end of the year! All the times you were ‘too tired / too busy / not feeling it’ add up to the fact that your shorts no longer fit, or you’re puffing & red faced after a small flight of stairs. Stick a note or a picture somewhere you’ll see it daily to remind you to think like this every day! Value your health, if you’re still alive you’re luckier than many & you still have something to work with!

Make a list of the healthy habits you can start incorporating into your life from NOW! I’ve made a start with a habit suggestion below, even just adding this one habit in will literally change your life!

Check out how this amazing women went from overweight and unhappy to Bikini Model and stoked!

Habit Suggestion – Morning Movement!

Do some type of exercise first thing in the morning. Decide on something you can squeeze in, something you don’t hate (wether it’s 5 minutes dancing around in the kitchen with your toddler on your hip, as many chin ups as you can do in your doorway / garage, a burn around the block with your kid on a scooter, or a quick lounge-room yoga or pilates class from an app you’ve downloaded…just get into the habit of MOVING every morning, before you think about starting your day, to be healthy in today’s world, making time for movement is a MUST!!

If you make yourself tick that box before anything else for the day, you’ll succeed. It will be hard for 2 weeks if you’re not already in this habit, be prepared for some resistance! If you get through the first 2 weeks, you should be feeling so much better you’ll be motivated to keep the habit. If you start work really early & morning is just totally impractical for you, you’ll need to figure out another time of the day that will work, & commit to it. Ie – if there is a gym / sporting club you drive past on your way home each day – could be worth exploring. Or a friend’s place…or maybe adopt an energetic dog (they will demand an afternoon walk!) Can you cycle to work? Take the stairs a few times? Swim? Use a different train / bus stop that requires a brisk walk on your way home….if you are serious about feeling better you’ll find a way to make it happen!

You need to spend some time thinking of your own habits to start – what little steps can you realistically take this year to make it healthier than last ? Try listing 5 habits, but prioritise & just start with ONE, then once that one is in place, firmly in your life, try starting another. One good habit that you can stick to for months / years is more effective than a ‘total life overhaul’ that you give up on after 2 weeks!! Baby steps, small changes at a time, but just stick to them! One small victory will give you the confidence & self belief to attempt bigger goals later.

Happy New Habits!

Xx Jeanie

The Blend11 nutritional panel is incorrect! Yay!!

We have an exciting update from the CSIRO gut researchers! Our nutritional panel calculations for Blend11 are incorrectbut it’s in a good way!

WATCH THIS VIDEO !

The full nutritional analysis is not complete yet, but we do know that we had the sugar & fibre count completely wrong – sorry! Details are below:

WRONG

Sugar (grams per hundred) listed on current labels: 6.1g

Fibre (grams per hundred) listed on current labels: 15.75g

CORRECT 

Actual Sugar (grams per hundred) as verified by CSIRO analysis: 2.1g

Actual Fibre (grams per hundred) as verified by CSIRO analysis: 18.4g

More Blend11 FAQ’s

This means that for 6 years, we’ve been selling our product with a label stating 3x the sugar content it actually contains, & the fibre content is significantly higher than we’ve listed too! (Yes, we feel really, really clever).  

It was so long ago that Brad & I can’t remember who’s mistake it was (I say it was him, he says it was me), but either way…it was a pretty huge error & is great news for anyone needing to decrease sugar & carb intake, (that’s pretty much all of us), but especially diabetics, those battling with insulin resistance, abdominal fat, PCOS, & keto dieters.  

The news came in from CSIRO via email just hours after a big box of new Blend11 labels had arrived from the printers, wouldn’t you know it! So for now, all we can do is let everyone know that the current panel is inaccurate (in a good way), & we’ll be sending out some correction strips / replacement labels ASAP.  And – we can now eat 3x the amount we normally would, carb-guilt free!

Buy Blend11 NOW and take advantage of our limited offer of 15% off PLUS free shipping on any Blend11 400g, 800g & 1.3kg orders. Simply apply the coupon word at the checkout: label

Is Blend11 Keto Friendly?

The keto diet (high fat, moderate protein & very low carbs) was trendy for weightloss in natural health circles approx 20 yrs ago & it seems that everyone is trying keto again – this time in a big way due to quick & easy spread of info & recipes through social media etc, plus more scientific research into the benefits & safety. This is great from a weightloss & insulin sensitivity perspective (it can really help), & the perfect pendulum swing to combat the low fat damage done over the past few decades!

But, going keto is not for everyone, & can be a little worrying from a gut microbiome perspective if the dieter isn’t aware of some possible pitfalls. It can help starve out SIBO / decrease numbers of some of the nasty gut organisms, but with less types of plant food coming into the bowel, you’ll potentially be sacrificing some of your helpful bugs also. The concern is that when we tip the dietary balance too far towards fat & neglect to include plenty of fibre & resistant starch, the poor little gut bugs get so hungry that they’re forced to munch into the protective mucous lining of the gut. Not a good situation to bring on! (Hello leaky gut). One of the keys to ‘gut-healthy keto’ is getting plenty of fibre-rich plant food, supporting a diverse microbiome to keep the fermentation of fibre into short chain fatty acids happening & maintain the all important gut lining – not to mention the equally important regular bowel movements! Both constipation & loose stools can be an issue whilst adjusting to a fat-heavy keto diet, & many new-to-keto people will experience both if not mindful of their fibre intake. Overall though – you can really help support gut health with a careful keto period, because you’ll be cutting out sugar, refined carb & gluten-heavy foods (just watch over consumption of dairy as that can do bad things for many people’s gut)!

Gut-Friendly Keto breakfast ideas:

Pure N Free Natural unsweetened coconut yoghurt, activated Blend11 (goji berries picked out if you want to be super strict) with a sprinkle of cinnamon for extra flavour & blood sugar benefits. Click fo more on this Pre n Pro combo 

Activated Blend11 sprinkled over a plate of eggs, raw spinach, plus mushrooms & herbs sautéed in olive oil, coconut oil or butter. Asparagus sauteed in butter / oil, plus sea salt  & garlic also make a great keto friendly & prebiotic rich breakfast side too, esp this time of year with asparagus being cheap & plentiful!

Activated Blend11 plus Pure n Free unsweetened coconut yoghurt, a few frozen berries & a little water into a smoothie.  You can also try coffee instead of berries to flavour.

Testimonial:

This testimonial came in from my brother Andy in the USA, who’s been doing a great job spreading the seeds over there! Please keep letting all of your USA friends & family know that Blend11 can be purchased through amazon prime in the States. 

“The seeds have really helped changed my life Andrew. I found out I had diabetes last year and completely changed my diet and quit smoking. Started making healthy shakes with your seeds in them each morning along with keto diet and I lost 40 lbs and never been so happy or healthy in all my life. I will be a loyal customer just as long as you provide these great products. Expect my payment soon. Thank you so much for your kindness and courtesy. I really appreciate it.”

CLICK & READ HUNDREDS OF CUSTOMER REVIEWS

*LIMITED OFFER

Buy Blend11 now and apply coupon word at the checkout: label

You’ll get FREE SHIPPING on any Blend11 400g, 800g & 1.3kg orders , PLUS 15% OFF.  Help us clear out the old labels!!!