Suffering From Blend11 Boredom??

Feeling great in the gut but getting tired of the ‘same old same old’ Blend11 breakfast?? Don’t let your bowel-boosting tonic get boring!!

Check these recipes out! Our creative customers have shown us that Blend11 is pretty damn versatile! From smoothies to salads, as a topping for porridge, acai bowls or even sprinkled over eggs! In with your regular muesli as a booster, served with something sweet for dessert……made into healthy breads, bars, balls, cakes, slices….you’re limited only by your imagination (ok maybe your budget & bowel tolerance come into it a bit too)! But definitely don’t settle for boring!

Try one of these next time you’re in a food rut!

 

 

CAULIFLOWER, PUMPKIN, PINENUT & PAPRIKA SALAD

Winter or not, bring warmth to your table with this epic salad. It makes a sensational side… accompanied by grilled wild caught fish, this Cauliflower salad is also rather complete in itself!

 

Thai Peanut Pesto

The Blend11 is so versitle and  adds some serious dense macro nutrients to this pesto!!

 

Best Ever BLEND11 Bread 

A tweak on the amazing My New Roots ‘Life Changing Loaf of Bread’ recipe using goodMix’s Blend11

 

Raw Jaffa Mud Cake

 

Muscle Building Smoothie

This smoothie recipe is filling, high in protein & good fats, plenty of carbs, with maca & Brazils as a special boost for the blokes. Make a choc version by adding a few teaspoons of raw cacao powder.

 

‘Best Poos Ever’ – Bircher

Prunes, pears, prebiotic fibre, cinnamon, probiotic yoghurt…if this combo doesn’t move things along gently, nothing will!

And here’s a new recipe idea! 

Breakkie-brunch Jars.

Healthy breakkie on top, morning tea treat on the bottom. You can eat the top for breakfast, then screw the lid back on & keep the bottom for morning tea! Make a few of these on Sunday evening, ready to start the work week off with breakfast & morning tea sorted! Or maybe these could be your perfect ‘post-workout jars’?

23 Things That Could Be Keeping You Fat

This list is by no means exhaustive, just a few observations that may bring you closer to figuring out your own fat loss puzzle.

1) Not addressing hormone issues.

Get your thyroid / cortisol / blood sugar etc tested. Book in to see a naturopath or GP who specialises in or has a good track record of helping people with metabolic problems. They will normally advertise the fact that they specialise or can help you with weightloss, hormonal issues, thyroid problems etc. Males also need to check testosterone, esp if over 40. 

2) Not addressing food sensitivities / gut-immune activation.

Many people will notice significant weight loss, as well as  decreased bloating / fluid retention & systemic inflammation (it’s literally like watching someone shrinking) when they figure out & start to avoid their food intolerances. The most common offenders are wheat & dairy (great idea to try a 6 week no wheat & dairy trial & just observe your body’s reaction) but there can be many other food intolerances as well – like nuts, soy, corn, eggs etc. You’ll have loads more energy for exercising too if your immune system isn’t expending so much on being reactive & intolerant!

3) Eating too many ‘healthy sugars’ after quitting regular. 

Most people can’t eat raw paleo brownies & vegan ice-cream washed down with large bottles of cold pressed fruit juice every day & stay skinny. These ‘healthier versions’ of regular treats can still mess with your metabolism & cause you to pack on the pounds if you’re not careful. Some options are much better than others, look for higher protein / good fats & fibre, & less refined sweeteners, & treat ‘raw treats’ with respect! Watch your serving sizes & consume these treats ideally before or after a workout or doing something active like gardening or cleaning (not while laying on the couch before bedtime!)

4) Excess Fruit.

Too much fruit – esp in one sitting = too much sugar in one hit. It still gets converted into fat by your liver, like other sugars. By the time you’re halfway through a big glass of juice, you’re topping up your fat). If you love your fruit – choose the more of the high fibre, lower sugar types – ie berries (great option as they’re also high in gut-healthy, weightloss promoting polyphenols).

5) Not managing your stress

Your stress hormones cause your metabolism to switch to fat storage mode. Plus – many people cope with stress by eating comfort foods.

6) Consistently getting poor sleep

Same problem as being stressed – your metabolism switches to insulin resistance & fat storage, plus you’ll wake up feeling less like exercising.  

7) Too much beer

A beer belly is not called a beer belly for nothing – switch from 3 beers after work to a glass of red, or find the lowest carb option.

8) Too much alcohol in general.

You’ll eat more crap & exercise less in general if you’re a heavy drinker. For better health (mental & physical) & fat loss outcomes  –  stick to minimal drinking. A max of 1 glass of red daily for the ladies & 2 for the blokes is the current ‘expert’ consensus. If you’re currently a daily drinker, & struggle with weight – quit for a few weeks & see what happens. Every drink you don’t have adds up calorie wise.

9) Filling up before you’re empty.

Eating breakfast before using your morning ‘fat-burning window’ is a recipe for slow & steady weight gain.  First thing in the morning when you wake up is the best time to burn your fat stores. Don’t eat anything if you’re just doing low intensity exercise like walking, if doing something very taxing you may be better off having something small & easily digestible (i.e. a little fruit) just prior to starting (so you don’t go into stress mode when exercising – see what feels best for you). 

10) Eating dessert often.

You’ve just eaten a meal, you should be full…but still you’re not ‘satisfied?’ A delicious fat & sugar bomb after a meal can double your calorie intake, without adding any extra nutrition – & mean you’ll store the excess energy on your belly / hips / butt / arms / chin. If you’re always craving something sweet after a meal, get into the habit of having a small piece of dark choc or some nuts & berries instead if you must. Make sure your meal has enough fat, protein & fibre to be satisfying & sustaining. If you’re ‘being good’ & ordering the salad instead of the steak & chips, yet you’re always left hungry afterwards, you’re kidding yourself. Just order the steak, but lose the chips & ask for veg & salad instead.   

11) Drinking your calories.

People tend not to count a glass of milk,  juice, soft drink, beer, wine, tea or coffee (with sugar & milk) as ‘food’. These are all just liquid food. You often sip on things like these throughout the day, providing a constant stream of excess ‘fuel’ to prevent you from burning any fat – ever. You will only burn fat when there is no available glucose in your bloodstream. Choose herb teas, plain water, sparkling water with lemon / lime, protein shakes post workout, black coffee pre workout…& be conscious that when you do have an alcoholic  drink, your lowest calorie option will be a spirit with sparkling water (ie a vodka lime & soda).

12) Trying to operate with inadequate protein.

If you’re working your muscles you need to also feed & support them, otherwise your body is forced to break itself down in order to keep working. Your metabolism is not the only thing that will suffer if your protein intake is too low – you’ll also notice it in your skin hair & nails, your immune system & your mental health.

13) Being scared of muscle building.

So many people –  especially females, work their guts out exercising in ways that are not efficient at muscle building, & then give up when weightloss results are too slow.  Switch the focus to more efficient muscle-building exercises, & you’ll build heaps of little ‘fat burning machines’ all over your body & get much quicker toning results. Ladies, you won’t end up looking like a bloke if you start to lift a few weights – you don’t have the hormones for it!  Guys know how hard it can be to get huge muscles, they generally do have the hormones (& they’re trying)!

14) Food timing 

Some people find the weight miraculously falls off them when they start to have breakfast later or dinner earlier, so have a play around with your daily feed times. Ie intermittent fasting will increase your ‘akkermansia’ gut bugs, which seem to help push your metabolism away from the insulin resistant / diabetic state into a much healthier state.  

15) Going gluten free without considering food quality.

Junk food is still junk food, even if it’s gluten free. Going GF onto processed crap will not make you healthier or skinnier.  Crap is crap, whether it’s GF crap or not. Many GF foods (i.e. breads, pastas, cakes, bars, flours etc) are actually much higher in refined carbs (which convert straight into sugar once you eat them), than their gluten-filled but whole-grain alternatives. There is research showing that going GF can make you more prone to diabetes, obesity etc – this is why (not because gluten is protective or healthy – but because GF processed foods can often make you fatter than gluten-containing processed foods). Basically – if you just replace regular junk food with GF junk food, you’ll likely end up more insulin resistant & fatter. Be careful – GF does NOT always equal healthier.

16) Bread.

So yummy, so addictive, so easy, so practical, & it’s everywhere. Minimise it, & choose something unrefined, sprouted, GF & not too tasty! Overconsumption of bread is the enemy of weightloss for so many. Best options are generally found in the fridge in your local health store. Ie a sprouted buckwheat loaf is one of my faves. Chop slices thin, use them for toast & pile them high with super-nutritious fillings like eggs, avocado, hommous, tomato, mushrooms, asparagus, salmon, pesto, sprouts, nut butters…don’t make bread the main part of your snack or meal – use the minimum amount to carry your other good foods.

17) Being too busy / failing to prepare.

I’m totally guilty! You know what makes you fat, you know what you should be eating through the day but you forget / don’t make the time to shop for it, prepare it, carry it with you – so you end up eating sub-optimally through your own lack of forward-thinking & organisation. Write reminders & lists, set your phone, allow time, wake up earlier…get it together & you’ll see results!

18) Chronic constipation.

Some people are literally carrying around kilo’s of crap everywhere they go (along with a not-so-healthy gut microbiome). Focus on your gut health to optimise daily elimination, decrease gut-immune system activated inflammation & decrease the reabsorption of toxins from your overloaded bowel.

19) Unhealthy friends.

The people you hang out with can heavily influence your weight – think about it. You share your food & drink habits, your recipes, your cafe & restaurant outings, your social occasions & parties – even your excuses & attitudes to fitness – with your mates. Ask yourself “is this person likely to be my friend or my enemy on a health & weightloss journey?” You may need to have a heart-to-heart chat with a few mates or explain why you’ll be giving upcoming outings a miss. Or – ask them to help you out / join you. If they’re just not sharing your desire to get healthier, you might need to distance yourself for a while, until you’re confident you’ve really settled into some unshakeable & strong healthy habits.  

20) Environment / lifestyle.

You’ll need some serious changes or coping strategies if you’re working in a doughnut shop & you get unlimited staff freebies, if you love pies & have to walk past a bakery to get to & from work…if your apartment is on top of a sweet-smelling pizza shop…if your job involves 8hrs daily in front of a computer or behind a wheel…if your cousin owns a cake shop & delivers the surplus to you each week…if your work has a friday drinks or take away treat each week…  So many times, you can figure out little things that are totally sabotaging your efforts & figure out ways to change them.

21) Hydration.

Many times when you feel ‘hungry’ you’re actually just thirsty. Drink plenty throughout the day, take a bottle everywhere you go.

22) Make some trolley / shopping basket rules.

If it doesn’t get put into your trolley, it has less chance of getting into your fridge, & even less chance of getting into your belly & onto your hips. Just walk past, keep walking (even if the Tim Tams are half price – they are not welcome in your basket).  Avoid the junk food aisles where you can, ask family members to hide things that derail you (properly)!

23) Medication.

Ask your Dr or pharmacist if your meds could be influencing  your weight  (often they do), & if there’s a possibility to change something. Book into a holistic GP, or find a pharmacy with a naturopath who can work with your pharmacist & GP to find ways to better support your efforts.

 

I hope you found some useful info to help you with your weightloss – it’s the question that just keeps coming up, over & over. So many are struggling & the answer is not the same for everyone!  Love to hear what you’ve found most useful in your journey?

Is Australia Moving in a Healthy Direction?

I’m assuming that everyone reading our weekly newsletter is into preventative healthcare in some way, & potentially using complementary therapies like naturopathy / homeopathy / massage / etc as part of their long-term health strategy. Many of you even invest in private health insurance that includes an ‘extras’ policy to help keep these expenses manageable as they arise.

I’m assuming you’re all aware & unimpressed by the recent announcement made by the Australian government to delete some of our favourite natural therapies from the list covered by private health insurance companies on the grounds that:

‘’A review undertaken by the former Commonwealth Chief Medical Officer found there is no clear evidence demonstrating the efficacy of the listed natural therapies:” and “Removing coverage for the listed natural therapies will ensure taxpayer funds are expended appropriately and not directed to therapies lacking evidence”.

The ‘listed natural therapies’ are listed below, & will no longer be covered by your extras policy from April 1st 2019 :(

  1. Alexander technique
  2. Aromatherapy
  3. Bowen therapy
  4. Buteyko
  5. Feldenkrais
  6. Herbalism
  7. Homeopathy
  8. Iridology
  9. Kinesiology
  10. Naturopathy
  11. Pilates
  12. Reflexology
  13. Rolfing
  14. Shiatsu
  15. Tai chi
  16. Yoga

Yes, ridiculous I know – click to read it yourself here 

The reasoning is that the cost to tax payers cannot be justified by the proven efficacy of these treatments. I am not an expert in all of the above modalities, but I know enough to know that the above statements are NOT in the long-term best interests of the Australian tax payer at all!!

Efficacious or not?

Like you I’m sure, I personally know many, many people (& am one myself) who’s health has improved dramatically using therapies from the above list. These improvements (in myself, my friends, family & acquaintances) have led to: the avoidance of chronic disease; giving up expensive (tax-payer funded) medication; avoiding (tax payer funded) dr’s appointments, surgery & hospitalisation; plus other very expensive (& tax payer funded) treatments for end stage diseases.

Therapies You Can Measure Easily…

I get it – you can easily measure the ‘efficacy’ of surgery, hospital care & many pharmaceutical medications. You get admitted to hospital with cancer, you have surgery to remove it & the cancer is gone, you ‘recover’ (debatable) in hospital with the help of some medication & return home without cancer. Easy to see & measure the effects of these. But…

And Those You Can’t…

It’s not so easy to prove that a visit or 3 to your local naturopath has prevented you from developing a list of (very expensive) long term chronic diseases. Look at type 2 diabetes, obesity & arthritis – a classic, common trio that we’ll use as an example. This costly combo is just one example of what is completely preventable with early intervention from a switched on natural therapist – a naturopath is much more qualified to give dietary / lifestyle advice than most GP’s.  Many people currently undergoing surgery / taking high doses of medication / unable to work to full capacity due to these chronic diseases would not be in this position had they been under the care of a naturopath as well as a GP 20 yrs ago & started to eat differently & exercise properly rather than just being given a list of meds to swallow, as was standard medical practice in Australia back then.

First – Do No Harm

This is a promise made by every Dr as part of the Hippocratic Oath, & unfortunately broken all too often with the horrendous side effects of medications relied upon, often unnecessarily. We must factor into the expense equation the huge cost to taxpayers of looking after people with ‘iatrogenic disease’. Look it up – ‘iatrogenic disease’ means sickness ’due to the activity of a physician or therapy’, i.e. people who have gotten sicker as a result of their therapist & their treatments. This is extremely common under the modern medical system with its over-reliance on chemical medications with undesirable side effects, but much less so with the gentler ‘listed natural therapies’. Choose pilates for your sore back instead of pain relief meds & avoid the unpleasant side effects (& ongoing dodgy back!!)  But if you can’t claim for the pilates – you’re more likely to just use the NSAID’S & end up with a damaged gut & all the fun after-effects of that!

As I write this, the local radio news playing in the background informs me that “modern day Australians have a long life expectancy, somewhere around 80 yrs, yet on average will spend 10 YEARS OF IT SICK IN BED!!

According to federal treasurer Scott Morrison “We have the third highest life expectancy in the OECD at 82.8 years, but also spend the most years in ill-health. An entire decade, on average, spent on the sick bed. If we had the same level of ‘healthy’ life expectancy as Singapore, Australians would on average live 2.6 years longer.

We have reduced smoking and car accident deaths, but we have one of the highest obesity rates in the world.

We have decreasing rates of disability, but 17.5% of Australians have mental or behavioural problems and we have a suicide rate that is double the rate of the best performing countries.”

Timing! It’s pretty clear with those sad statistics that our current health system is a little ‘off the mark’. The standard Aussie healthcare system (get sick, see a Dr, get some pharmaceuticals / surgery) is something that intelligent Australians are moving away from in droves. They are seeking alternatives not because they are tree-hugging lunatics who love to throw their money away purchasing ‘ineffective treatments’, but because they can clearly see the stupidity of the current system & are looking for something else! Even if they have to pay a LOT more for them – they still want alternatives!

The changes to the private health care system will not only make life harder for us Aussies who are committed to using preventative health care for our families, it will also impact many natural therapy practitioners, their small businesses  & the training institutions & colleges they studied through. We’ll see less Aussies choosing to study in the natural health field & start up their own practice. It’s already expensive to see a naturopath (in comparison to a tax payer funded GP visit to be prescribed tax payer funded meds), that to take away the small rebates currently offered may rule it out as an option for many & make it less viable for practitioners as a business / career choice.

Here’s just one submissions (from the CMA) opposing the changes, submitted in 2013 – a good case but obviously not good enough:

http://www.health.gov.au/internet/main/publishing.nsf/content/submission4

The funniest thing is this – the government is trying to encourage more young Aussies to take out private health insurance….so they’ve cleverly axed many of the options that younger Aussies are choosing to use for their healthcare needs, removing some of the very reasons they would wish to purchase an extras policy for – go figure (??)

To me, this move is like investing in more (very expensive) ambulances to keep sending to the bottom of the cliff, while actively removing the protective fencing & warning signs from the top of the cliff!!

The ones who really benefit from this situation are not the Aussie tax payers, but (of course) pharmaceutical companies. They are pretty great at finding new ways to make sure their profits are secure, even when consumer trust is rapidly & continually waning. Just keep making the ‘alternative options’ more difficult / more expensive, & people will be more inclined to depend only upon the pharmaceutical system.

Anyway that’s my rant !!

I’m actually sure that quite a few Australians are intelligent enough to continue to seek preventative healthcare from practitioners that they trust & will pay the extra for it regardless. It’s just unfair that they still have to fork out their tax dollars for the people who didn’t bother to read the warning signs, or climbed over the fences anyway.

If you think this is a bad idea – click and have your say! http://www.atms.com.au/support-natural-medicine/ 

As always please leave me a comment or send me your thoughts via email – I’d love to hear them.

Jeanie Xx
jeanie@goodmix.com.au

Hiding Veggies! Handy Tips for Fussy Eaters

With so many cheap processed foods trying to sabotage our shopping trolleys, the constant role of us parents is to find new ways to sneak healthy foods (particularly veggies) into our family’s food! Some kids are super-fussy, & it seems all they want to eat is sausages, chips & crackers! I don’t advise you to ‘just let them grow out of it’, as in my experience – kids who are allowed to get away with eating just sausages & chips as kids often continue to do so, & they don’t get used to the tastes & textures of vegetables & salads the way kids who are brought up on them daily do. You either do the introductory work when your kids are young, or they will pay the price for it later with ongoing fussiness, nutrient deficiencies & the health issues that arise from them. Getting veggies in can be hard work at times, but it will pay off – & there are many ways to sneak things in / introduce gradually so it’s not too scary!

It’s not only the kids who experience trouble with eating their veggies, I actually speak to quite a few adults who are definitely old enough to realise that they should be eating more veggies, but still really struggle with textures / tastes & do not eat very many at all! Because they find it so difficult to eat veggies themselves – they’re unable to enforce good vegetable-eating habits in the kids, so the issue gets passed down & compounded!

Here’s a few easy & inexpensive dishes, perfect for getting more veggies into the ‘average Aussie family’ diet. You’ll notice most of these dinners use mince as a base – reason is it’s inexpensive & kids are generally pretty good with it, plus it’s an easy texture that allows you to hide a lot of veg in it. You can experiment with beef, chicken, lamb, kangaroo or pork. Make it free range & grass fed wherever you possibly can (ask your butcher or farmer at the markets!) I ethically agree with & have experimented myself with both a vegetarian & vegan diet in the past, but I do feel that for rapidly growing kids, some animal protein & fats are important & very useful nutritionally. Just look for & support the producers who operate on a small scale & treat their animals with more care, & incorporate loads of veggies & plant foods in so that meat isn’t playing the starring dietary role, but is there in smaller quantities to supply the nutritional bits that plants don’t cover.

Meatballs / Patties

Better option for BBQ’s than the kid-favourite sausages, as you can pack them full of veggies! The secret is to chop everything really finely, or use a processor / blender. Into your mince you can add add onion, garlic, fresh herbs (i.e. basil, oregano, chives, rosemary, mint, curry plant), carrot, celery, mushroom, capsicum, zucchini. Just watch the water content with the wetter veggies (you may need to squeeze the water out of grated zucchini  for example). I generally add in something absorbent like chia meal or chia flour (ask in your health store) to help bind the patties & soak up any excess moisture from the tonne of veggies. You can also add in some seaweed flakes (i.e. dulse or kelp) to sneakily boost nutrition, salt & pepper & some dried herbs & spices like cumin, thyme or sage.

Bolognaise

A quick & easy option for most families – yet there is a big nutritional difference between the average ‘pasta-meat-sauce’ spaghetti bol & a veggie packed healthy version! To maximise your veg intake, start with onion, garlic & mushroom (all finely chopped). Fry these & then add finely chopped celery, carrot, capsicum, zucchini, & even beetroot. Add in some leafy greens, seaweed flakes, herbs (basil, oregano, rosemary all work well), & then mix all of this into your cooked mince, along with some plain chopped tomatoes or tomato sauce (I use molasses as a mineral-rich sweetener / flavour booster & salt & pepper). I’ll often just eat this without the pasta, but the kids miss it! You can use GF pasta or even some ‘courgette’ / spiralled zucchini noodles. Serve with some simple raw greens or a salad, & some grated cheese to top if desired.

Lasagne

Same veggies as the bolognaise. Chopped finely – this is just the bolognaise brew arranged with layers of sauce / cheese / pasta! You can use GF sheets or finely sliced pumpkin as the ‘pasta’ layers too.

Shepherd’s Pie

All of the same bolognaise veggies will work here too, & you can incorporate some sneaky tinned asparagus into the sauce (blend it in), & throw in some frozen peas. I often use a mix of cauliflower or sweet potato in with the mashed potato topping, & you can throw some green / brown lentils into the mince part – or even use these instead of the meat. You can use things like salt & pepper, tomato paste, mustard, molasses & herbs / spices / natural sauces to make it flavoursome.

Mexican

Great crowd-pleaser to introduce some legumes! Soak some black beans overnight, then rinse & drain them before boiling until soft. Or you can use canned if you’re not good at planning! I use a combo of whole beans & some of the canned refried beans. These can be added in after you’ve cooked up the rest of the mix, which can be your meat (if using, you can easily make a great vego mexican brew with just the beans & veg) plus finely chopped onion, garlic, celery, carrot, broccoli / cauliflower, zucchini…whatever. You can use molasses as a sweetener, plus salt, pepper, cumin, turmeric (not too much or it gets bitter) & coriander to make it taste ‘Mexican’! Serve with guacamole (mashed avo with lemon / lime juice, salt, pepper & garlic) & fresh coriander / shallots on top.

Rice Paper Wraps

Onion & garlic, add in some ginger for the Asian flavour, or whatever Asian style paste / herbs you like – i.e. coriander, basil, mint, lime juice, tamari…just fry the mince with the garlic / ginger / spices / paste, add finely chopped veggies / herbs, & have some others raw & grated on the table when you serve up. You can have several bowls for different people to choose their own additions, & some dipping sauce. Or instead of Asian style, try a rosemary & garlic lamb mince with yoghurt, mint & cucumber dressing. You can find the wraps in the asian section of the supermarket, & you just need to dip them into hot water to make them soft enough to wrap (requires a little practice, small children will need help making theirs).

Wedges

A great winter hot veggie snack. Sweet potato & potato, homemade & oven baked. You can coat in some tapioca starch & spices to get them really crispy / crunchy. Cook in macadamia or coconut oil, & serve with yummy dips (see below!)

Dips

You can hide a lot of veggies (& probiotic yoghurt / healthy olive oil) in dips. Cooked sweet potato & pumpkin, cucumber, herbs, avocado, semi dried tomato, beetroot, olives etc – & we think of dips as party or snack food, so tend not to be on the lookout for veggies! Google veggie dips or any of the above-mentioned veggies with dip & you’ll find recipes. Also – they are nice & smooth, & generally there are crackers to be had with them – so veggie dips can be a winner for veggie-shy people! 

Wraps

You can find some half-decent GF wraps in the supermarkets now. Bundle up a heap of healthy fillings with some kind of yummy dressing. Meat / cheese – whatever other fillings you / the kids like, to go with the veggies. Think avocado, hommous etc. 

Omelettes

Mushroom, tomato, onion, herbs like rosemary, parsley & thyme, baby spinach & shredded kale…just start of with a few teeny tiny bits & you can increase as they get used to the ‘bits’.

Quiches

Same as omelettes – start with a few bits & increase as they get used to the new tastes / textures.

Pies

You can add some veggies chunk style, & some hidden, finely blended into the pie ‘sauce’. Top pies with mashed & seasoned veggies.

Coleslaw

This can be a good one as most veggie-fussy types like mayonnaise / creamy dressings. You can make a basic coleslaw with just shredded cabbage & carrot, or add in shallots / raw onion, celery, kale, capsicum, grated beetroot, parsley etc. Kids usually like a little grated cheese in there too.

Beetroot Salad

Use the fine holes on your grater, to grate a large raw beetroot with 2 medium carrots. ‘Dress’ with some fresh grated / juiced pineapple & / or orange, & add in some desiccated coconut & currants if desired. Amazing sweet & juicy side salad that many kids & adults like, & a great way to introduce raw beetroot to those who’ve never tried it.

Potato Salad

I like to add boiled eggs into potato salad to balance the carbs with some protein / fats. You can add finely chopped shallots / chives, raw onion, parsley, celery, frozen peas….potato salad is great for resistant starch (the carbs turn into this when cooked & cooled down). Resistant starch is good food for your gut bacteria.

Fried Rice

You can use quinoa too (or a mixture) & use leftover meats or veggies in here. I use shredded fried eggs, free range nitrate free bacon, or chicken leftovers, onion, garlic, ginger, turmeric, shallots, carrot, corn, frozen peas, capsicum, broccoli, cauliflower (chopped up into tiny bits). 

Mash

You can sneak cauliflower into your mashed potato, use lots of butter & salt & pepper to flavour, & garlic, chives or parsley are also yum in mash. You can add cooked broccoli & carrots into sweet potato / pumpkin mash…mash makes textures less of an issue so you may have luck with some different veggies incorporated in this way.

Pesto

Herbs are super-nutritious like veggies (often even more so) but can be expensive. It’s great to grow a few in the garden / pots. You can make amazing fresh pesto using basil & baby spinach, parmesan, olive oil, salt & pepper, lemon juice & garlic. This pesto can also be used to flavour other veggies. It goes great with roasted sweet potato chunks, or in a salad.

Spinach & Feta Pies

Kids love greens hidden in cheese! Most people love mini spinach & feta pies. Use a cupcake / muffin tray to bake a heap of these – great way to get some greens & protein in if dairy is well tolerated. Basil is awesome in these.

Platters / Finger Food

Olives, carrot, celery, capsicum, cucumber, cherry tomatoes, snow peas, sugar snaps, beans….you can make great healthy platters using veggies. Just combine with things you already like i.e. cheeses, nuts, crackers, dips etc. Finger food / platters are very kid-friendly & they’ll be able to experiment carefully with a little encouragement.

Green Smoothies

Pineapple / banana / papaw / mango / kiwi / apple / pear etc can be the ‘sweetness’ to make a glass full of raw green veggies yummier! Celery tops, cucumber, baby spinach, kale etc can all be blended up into drinks – many people find drinking their veggies is actually easier than eating them!

Red Smoothies

You can make an amazing, vibrant red smoothie using raspberries, watermelon, dragon fruit & beetroot. This is just cool for kids because it is SOO bright red. Pink grapefruit & ginger are nice flavours in this too.

Juices

Some people can’t handle the thick, fibrous texture of smoothies with veggies in them. Juice can be a great way to get used to the different veggie tastes, without having to deal with the textures at the same time! Try small amounts of spinach, kale, cucumber, carrot, beetroot, ginger, turmeric etc – using familiar things like apple, mandarin, pineapple & orange to sweeten / mask.

Cakes

You can make quite a few cool cakes with veggies win them. The obvious one is carrot cake, but google chocolate beetroot or zucchini cake, black bean brownies…you can actually sneak veggies into cakes & sweet treats!

Raw Carrot Cake

I hope you find some of these tips useful, & I’d love to know your thoughts, struggles or even your own tips! Just leave a comment below or send me an email !

Jeanie Xx
jeanie@goodmix.com.au

My Poo Story / Join the ‘Poo Club’

Yep – it’s a private Facebook group for poo enthusiasts! This is the place where you can ask anything (yup, anything), share your own bad poo stories / good poo tips, gut health resources & experiences, & just feel free to chat about stuff that…nobody ever really feels comfortable chatting about in the outside world! No faeca-phobes allowed, this is a gut health zone & you can’t effectively cover gut health without a heap of poo talk!!

So don’t be shy – jump in & invite your friends. With this group, we’d love to be able to connect with:

  • anybody currently suffering from gut problems & looking for help
  • anybody who’s previously had gut problems but managed to fix them
  • anybody keen to learn more about gut health in general
  • anybody who’s good at / qualified in helping people with gut problems

So when you join, take some time to share your gut / poo story so that everyone has an idea of where you’re coming from & why you’re ‘in’!

 

JOIN THE PRIVATE GROUP

Here’s my poo story to get things moving (pun intended).

Looking back, my own poo problems as a kid were the catalyst for starting a career in the natural health field, so I guess I am now very thankful for them! I grew up on a cattle & sheep farm, in outback Qld. My mum was the best mum in the world in most ways, but an ex-nurse, & a bit of a worry-wort (bad combo)! Growing up on a farm was a great thing for my gut / immune system – I had lots of exposure to microbes from all the animals, dirt, manure etc that I was exposed to constantly from a young age. But mum coming from a nursing background (having seen lots of very, very sick children) was perhaps not such a great thing! Especially since at the time (the 80’s) there was no holding back on the prescription of antibiotics – they were given out like lollies. I was always getting coughs & colds (like many kids), & I cannot count the courses of antibiotics I would have been given to ‘treat’ them (a cough could easily lead to pneumonia & death remember!). I recall one time for a particularly nasty & long-lasting cough I took 7 courses of back-to-back antibiotics!!! No wonder that by the time I was 11, & went away to boarding school – my immune system was shot to pieces & there was some serious gut trouble brewing.

Leaving home at 11 was in hindsight a fairly stressful event (although I was totally keen & ready to go, there was a lot of change as I went from being home-schooled to fitting into a schedule with bells for everything, new people everywhere & completely different food that was only available at certain times). I lived in a dorm with around 40 other girls (only a few of us were still in primary school, the rest were older). It was nerve-wracking going to the bathroom for number 2’s as you were almost never alone, & at that age sharing my poo-stink & noises with everyone else was not something I was comfortable with! So – not knowing any better or thinking anything of it, I began to hold off until ‘the coast was clear’. Not a good idea, especially given the state of my already antibiotic-ravaged bowel! I would avoid the disgusting boarding school food & was living on sugary cereal or toast for breakfast, then sandwiches, cream buns or cake were morning tea, followed by a stack of 4-6 slices of white bread at lunch…with more cake / buns / sandwiches for afternoon tea, then depending what was on offer for dinner I’d eat it, or again have more bread & dessert to fill me up until homework break time where we had flavoured milk or juice, plus cream biscuits!  Looking back, knowing what I do now – I don’t actually know how we all survived on that kind of diet!! Plus the extra junk food we’d buy from the tuck shop when we had money, & the weekend excursions to Sizzler / Pizza Hut / McDonalds!

It was sometime in that first year away that I started to notice weird things happening with my bladder (don’t worry I’ll get to the bowel bit).  I would get the urge to pee really often & really urgently, & would have to run from class – then there would be hardly any pee (?) & I’d have to keep going to the loo all day like this. I can’t remember too many details, but in the end I was taken to see a paediatrician who found (by ultrasound or x-ray) that my bowel was at 3x it’s normal holding capacity & that the ‘poo build-up’ was causing constant pressure on my bladder!

I was given a heap of foul things to swallow – paraffin oil I think, & laxatives…& told not to avoid the urge to go anymore (no dietary advice other than to eat more fruit). I think after that I was more conscious of my bowel activity, but I can’t really remember much happening after that. I was not very healthy during the following years though – I had frequent bouts of vaginal thrush, very painful periods, skin issues & I missed a lot of school with colds that would turn into bronchitis, I had glandular fever for a whole term, gallstones & the surgery to remove them….my mum eventually took me to see a naturopath who asked what seemed like a million irrelevant questions about everything, & recognised immediately that my gut still needed a lot of rehabilitation. What she said made so much sense, & I had confidence that she knew more about what was going on inside my body than any of the Drs I’d seen. We walked out of the pharmacy I knew so well, this time with shopping bags full of really weird (& expensive) things that I was to start taking, along with a heap of dietary changes.

I remember taking cascara capsules (stimulating herbal laxatives), hydrated bentonite (detoxing clay liquid), psyllium husk (bulking fibre laxative), Pau D’arco bark (anti fungal herb tea – that was the worst), probiotics, liquid liver herbs, omegas & a heap of other really gross stuff. By this time I was 16 & luckily had switched to living with family friends off the school campus, so I had the ability to choose more healthy foods & take my pile of supplements regularly! This family were awesome, arranging their shopping & cooking to accomodate the ‘weird’ diet I had to switch to. I remember I had to have tuna & lots of salad on yeast free wrap bread for lunches (hard to find at the time) & dinners had to have heaps of veggies & rarely red meat. I had to report back to the naturopath on my bowel movements, energy, mood & what I was eating at each visit. She helped me so much – I can’t remember her name, but she was great.

I felt much better & became fascinated in this strange type of ‘medicine’, & so convinced that the world needed more people sharing this system – that at the end of year 12 I enrolled to study naturopathy. I continued to work on my own health as I studied. I remember the first time I got my usual ‘terrible’ cough / bronchitis that would normally have attracted a course (or 3) of antibiotics, & I stayed away from the Dr.  I was quite nervous (so was mum on the other end of the phone) but I just used fresh garlic, zinc, vit C & echinacea…& I survived, feeling so empowered afterwards!


I’m now 37 & – touch wood – haven’t looked back, or needed to take antibiotics since my teenage years (over 20 yrs). My gut seems to be in the best shape it’s ever been in, but I don’t take that for granted.  I know how easy it is for things to get ‘out of whack’ & I support it every day with my food, supplement, & lifestyle choices, knowing how important my gut health is to my general wellbeing. I’m also very grateful for my experience & learning as it’s allowed me to educate & keep my own kids healthy without the need for pharmaceuticals – I really feel for parents who are trying to raise healthy kids naturally without the training / help I’ve had. As a parent you have to ‘do the best you can with the info that you have’ (like my poor mum was doing)! In this internet age, it’s just so much easier to find health info & to share it –  let’s make the most of it, to help ourselves & others!

Anyway – that was my personal poo story – I hope you learned something from it, or at least can take heart that a terribly unhealthy gut can become healthy again! Please share your own poo stories as you join the page – even if you are in a terrible state & have no idea what’s happening – between all of us, we might just be able to help you get to the bottom of it (pun intended) ; )

 

JOIN THE GROUP & SHARE YOUR POO STORY

Jeanie Xx

Probiotics Make My IBS Feel WORSE, Not Better!

If you have been battling with IBS, you may have tried pre & probiotics unsuccessfully – for some they can really help a lot, but for many they just seem to aggravate the situation. A lot of people with IBS-D (more diarrhoea) find that they get worse bloating, discomfort & loose motions when they take pre & probiotics & eat fermented foods like yoghurt & sauerkrout etc. People with IBS-C (more constipation) may feel even more bloated, blocked & uncomfortable. But why…?

IBS…or SIBO?

IBS sufferers will often test positive for ‘SIBO’ (small intestinal bacterial overgrowth), which is where you have plenty of ‘good’ bacteria – but for some reason they are hanging out in the wrong place. We want these microbial helpers to prolifically populate the large intestine, but not the small. When you have SIBO, your misplaced gut bugs break down & ferment the carbohydrates that you’ve eaten in your small intestine instead of the large. This causes excess gas production, as well as the resulting gut disturbances (bloating, discomfort, diarrhoea, constipation, irregularity).  It can also cause leaky gut & all the problems that occur when you get things leaking through the damaged gut-lining into your bloodstream (ie allergies / intolerances & autoimmune problems to name a few). Depending on the balance of microbes you have populating your small intestine – you’ll have different gases produced, & you may have more constipation or more diarrhoea.

Different Bugs = Different Gas = Different Symptoms.

This is where it gets really interesting. Bacteria produce hydrogen gas when they ferment carbohydrates. Hydrogen gas is enough to make you feel bloated & give you diarrhoea, but then there are other microbes called ‘archaea’ which feed on the hydrogen produced by the bacterial carb-fermentation. The archaea produce another gas from this process – methane. Having high methane levels in your gut is associated with constipation. So if you have lots of the bacteria in your small intestine (but not the archaea), you’ll likely have bloating / gas / diarrhoea predominant IBS. If you also have the archaea, you’re more likely to be constipated. Remember also that the gut symptoms are only the tip of the iceberg – SIBO sufferers may also have immune system problems, mental / emotional disturbances, poor energy, joint inflammation, skin trouble – your gut can impact every single body system & when it is not balanced, everything else will struggle too.

So…what to do ?

Starve the critters out!

Remove The Bugs, Improve The Symptoms?

The bugs (both bacteria & archaea) depend upon you supplying the easily fermented carbs to survive in the small intestine. If their food supply dries up, they’ll gradually die off / migrate back to the bowel. So many people have great success eliminating their IBS symptoms by starving the SIBO organisms out, & there are some who have success using antibiotics too (these will apparently kill the bacteria, but not the archaea).

Will They Come Back Again?

IBS symptoms are not fun, but neither is permanent dietary restriction! You can definitely improve your symptoms by starving out the bugs, but as soon as you reintroduce their favourite carbohydrate food sources back into your diet, they’ll be back with a vengeance – won’t they? Normally, yes. But if you can figure out & understand ‘why did I end up with too many bacteria in my small intestine in the first place?’,  you’ll have a good chance of keeping things from getting that bad again. When you eat, don’t just consider the nutrition you’re feeding yourself, also consider the gut microbial impact – you need to eat in a way that helps support a balanced ecosystem. And this can vary a lot from person to person!

What Could Cause SIBO In The First Place?

  1. Low stomach acid – this makes the small intestinal environment more welcoming to the bacteria
  2. Stress – your gut bugs are linked to your brain & emotions, in a 2 way communication. Stress can also effect stomach acid production & intestinal movement.
  3. Impaired Intestinal Motility – the gut movements don’t ‘flow’ as they should due to nerve / muscular problems or medication, illness, being sedentary for long periods.
  4. Gastro infections – acute damage to your gut lining & resulting disturbances in your microbial populations can start overgrowths.
  5. Dietary choices – excess refined carbohydrates, sugars, alcohol, & other gut irritating foods i.e. gluten.
  6. Antibiotics & other medications i.e. acid blockers – changing the gut environment & creating imbalance.
  7. Excess pre & probiotics / probiotic rich food & drink – you can sometimes have too much of a good thing. If the small intestinal environment is out of whack to begin with, the influx of bugs & their fave foods can make things much worse. Your tummy will let you know if these caps / foods / drinks don’t agree!

How Can I Get Rid of SIBO?

If you suspect that your gut symptoms may be caused by SIBO, you should get tested. Ask your health professional for a ‘SIBO breath test’ to determine wether you have high levels of hydrogen & / or methane on your breath (sounds gross, but the gasses produced in your gut actually end up in your blood stream & you excrete them via your lungs (& of course out the other end when you fart!) Anyway – first step is to get the test to see if you have high levels of hydrogen & / or methane.

**Get breath-tested by a professional – & if you test positive for SIBO, it is best to work under the guidance of somebody experienced with a SIBO-suitable diet & treatment protocol**

What Is The SIBO Diet & Treatment Like?

You may find following a SIBO friendly diet is all you need to heal your small intestinal lining & reduce the overpopulation of bugs. Or you may need some extra assistance with antimicrobial herbs or even an antibiotic. Symptom relief can happen very quickly but long-term normalisation of the gut will take much longer, this is not a magic bullet!

There are a few diets (& many variations & combinations of them) that can be used for SIBO treatment, The Low FODMAP diet, the GAPS diet, the SCD diet & the Cedars Sinai Diet are all worth exploring – but to get good results with these, please seek the guidance of a professional! You may end up disappointed & rule them out as ‘useless’ just because you aren’t experienced enough to get the best out of them.

If you & your health professional aren’t getting the results you’d like with your gut symptoms, look into the possibility of SIBO, especially if you’re one of those people who can’t tolerate probiotics.

*There are some different types of probiotic that seem to be better tolerated / beneficial for SIBO. While many of the typical formulas tend to aggravate – here are a couple that should be ok for most.

Saccharomyces boulardii – this organism is available from many brands. Just ask in the healthfood store / chemist for an ‘SB probiotic’. It is a yeast which can help crowd out the baddies, & it is also really great to use with antibiotics as a preventative for the all-too-common post AB candida overgrowth.

‘Prescript Assist’ – this is a shelf-stable, broad spectrum (29 strains), soil-based-organism probiotic formula that many with SIBO report having success with.  We’ve added it to our website for purchase as it’s hard to find in stores & I get so many people asking for a good probiotic! We’ve read a lot of positive reviews & even done a few internal trials here ourselves, it seems to be a winner!

Click here to try some ‘Prescript Assist’

If you have any specific questions on Probiotics, just send me an email and I’ll try and help further.

Jeanie Xx
jeanie@goodmix.com.au

How I Got my Kids (& Myself) to Drink Greens

I remember the first time someone tried to give me a ‘ Greens drink ’. The schooner-sized glass was dark green, frothy & had lumpy looking bits clinging to the sides. It smelled like lawn clippings, but more pungent, kinda like ‘off’ lawn clippings.

My flatmate in second-year naturopathy was much more ‘experienced’ with superfoods than I – she’d  worked in a smoothie bar / vego cafe, so knew her way around things like spirulina, guarana, tofu, lentils, wheat & barley grass…all very foreign to me as I was fresh off the family farm, where grass was for the cows.

She was taking it to fix an outbreak of vaginal thrush – something which we were all (my fellow naturopath students & party girls) a bit prone to from our fruit-heavy diets & alcohol-heavy weekends! We were 19 & conducting some informal studies on ‘detoxification’ on top of our naturopathy lectures. For the record, my party days ended not long after my naturopath course did – when I was 22, & we did discover some great natural hangover cures – but that’s another blog. 

So back to the drink – I held my nose as advised, raised the murky glass to my lips, & embarrassingly could only manage one slimy gulp. YYYUCCCKKK!!!! Quick, rinse & spit!! There was NO WAY I could finish one of those, I said she could have her disgusting barley grass & I reached for the natural yoghurt (no fruit) & vowed to party less.

But then it seemed that everyone who was drinking variations of this vile green stuff at college was raving about it – not the taste, they hated that only slightly less than me – but the effects. Skin clearing, digestion improving, energy increasing…those are BIG. The people who were into greens were glowing (& not itching).

Months went by & I had to try it again. This time, baby steps. 1/4 of a teaspoon, mixed not just into water, but with some ice & a dash of orange juice as well (to desensitise the tastebuds & mask the grassiness). I still held my nose & tried to down it fast, & I think I managed half a glass before leaving it ‘for later’.

I continued with this method for a week or 2, gradually increasing my green powder & decreasing the juice until eventually I was able to down 1 heaped tsp of barley grass easily with just water & ice. The ice was key – greens are way less gross when they are cold! And shaken, not stirred is definitely the go (no lumpy bits). I found that protein drink shakers were perfect.

I tried spirulina & chlorella but they were a whole different level to the barley grass – greener, slimier, & stinkier – plus more expensive! I stuck to the grass, it was awesome – & my skin, energy & digestion told me if ever I got slack, it was true – this green barley stuff was magic! I was a greens convert.

Fast forward a few years to my first pregnancy, all the grasses were easy & I swore I would master spirulina. I bought the best value 1kg tub which cost me I think $90, at wholesale pricing! I was going to glow, my baby was going to glow…& I’d got a bargain, life was great! Unfortunately, I hadn’t taken into account the extra squeamishness of pregnancy / morning sickness, & I ended up composting most of that tub, barely able to finish my usual grass drinks on most days.

A healthy (if not glowing) baby was born, fed well & was pretty good with solids by 7 months. I still had the spirulina on the shelf when he was 1, so decided if it was ok in a banana smoothie, he could have some in his mashed banana (I had no blender, don’t know how I survived back then). He wasn’t a fan though & I didn’t blame him, so compost / chooks / dogs got the rest :(

…a cutie sampling Pondy at the markets!

My second baby actually seemed to like the spirulina / banana mash – she guzzled it down! (I had more by this time as I could now stomach a half teaspoon mixed into my barley grass).

I went back to working in health stores / pharmacies when that baby was old enough, & greens were one of the products that pretty much everyone I spoke to walked out with! I always warned them about the taste, said to start slowly, use a shaker bottle & ice, & make sure they mask the flavour if squeamish. Sure enough, most of them came back very happy with the results – skin, energy & digestion were the most common improvements.

I know as a naturopath that when you can see skin results, good things are happening with the gut & liver too – skin is just the organ you can actually see from the outside, often a great reflection of what is going on with the internal organs. And energy – that is one of your main indicators of health & vitality, so skin, gut & energy improvements = overall good news.

Fast forward to 2015 when goodMix launched PondWater – I was so much of a green fan that I had to make my own! I knew that almost nobody really gets enough greens, & that everybody looks & feels better when they add more in…but I’d also seen some great gut results with Aloe Vera & read about some trials with type 2 diabetics / metabolic syndrome. So I thought, given that we have so many ‘gut’ customers, many who are insulin resistant / needing some metabolism & blood sugar support, a greens plus aloe powder was a good idea to kill 2 birds with 1 stone.

PondWater, as a 2-in-1 ‘greens plus aloe’ was going to support gut, liver, circulation & skin like a regular greens powder – but it would also have some metabolic support provided by aloe vera, a little help to get the glucose out of the bloodstream & into the muscles for burning as energy. Add in the immune benefits, the different nutrients & gut soothing benefits – & we would have a winner!

My babies are now teens – & they both take Pondy willingly with just lemon & ice, or in a green smoothie, as they know it keeps their skin nice & clear (use the fear of acne to motivate your teens) & it provides awesome nutrition & energy to help with their sports. It wasn’t always the case, & I did get some very vocal objections at first! But I got around those using some of the below methods:

A few easy ways to get your kids (& yourself) used to taking a yucky green powder! It may not be easy at first, but it is sooo worth persevering!

Cordial & water. 

Just use a small amount of the most natural one you can find, & use it ONLY to help get used to the greens initially, cordial is NOT something I’d normally recommend buying, but useful if it can help get you through the green powder ’yuck’ barrier! I know that ‘Ribena’ & some of the Lime ones work well for most, but use whatever you think will work for your family. Short term!

Kombucha

Another yummy sweet option, with a bit of fizz & the added benefits of probiotics. You can call this brew ‘Frobscottle’ (from the BFG book / movie) for kids! Use whatever flavour they like most, & add small amounts to begin with.

Pineapple juice & water with ice

Half / half cheap pineapple juice & water – freshly juiced is obviously best, but use whatever works to start you off, & this is easy, esp if you’re trying to get multiple kids onto it & there may be wastage! Once again, use only for the greens, juice is not something I’d normally recommend you buy! 

Coconut water

Just gives a mild taste & a little sweetness, plus a few extra minerals.

Fresh juices

Fruit & vegetables juiced, just add a tsp of Pondy & ice. Celery, cucumber, mint, lemon, lime, etc to keep it green & sugar free, but still a bit flavoured. Or you can add in some yummier things if you need, like banana / kiwi / pineapple.

Squeeze of lemon 

2 wedges or 1 half a lemon, squeezed into the shaker bottle & then throw the peel in as well. Rinse your teeth after lemony drinks & juices to protect your enamel.

Lime (same as lemon)

Mashed banana

With a fork, mash 1/2 a banana in a bowl with approx 1/6 to 1/4 of a tsp of greens (good way to get greens into bubs if you don’t have a blender)!

Green smoothies 

Loads of recipes online (banana, mango or pineapple really hide green powders well, & then add some green leafy veggies like baby spinach, celery tops, kale, mint etc). Check out all these smoothie recipes 

Balls 

Add a couple of teaspoons to your protein ball mix when making them. Test to get the amount right – you don’t wanna ruin the entire batch by going overboard with greens!

Stir some into a not-too-hot meal

Works with a meal that has a strong masking flavour (this will only work in the dark or for little people unconcerned by the colour of their meal!)

A Few Things That Extra Greens Can Help With…

 

*Always ask your health professional first before trying, everyone is different & this is very general & just based on my own observations.

  1. Eczema, psoriasis, acne, boils, rashes, dry skin…pretty much any skin complaint responds well to extra greens.
  2. Blood circulation (which helps everything else, a healthy, well-functioning body depends on healthy blood cells & good circulation).
  3. Fatigue. So many nutrients, so easy to digest & a nice helping hand for your gut & liver too (overloaded liver & gut are often the problem with fatigue).
  4. Balanced Immunity – good gut = good immunity. Anything that helps the gut will also help your immune system. Not too reactive, but reactive enough is how we want it! Plus it has some great antioxidants & nutrients.
  5. Aches & Pains – Arthritis & fibromyalgia, chronic fatigue – all kinds of aches & pains seem to respond well to extra greens. It makes sense as anything you can do to decrease systemic inflammation (i.e. look after your gut flora & gut lining) will help with these. Also the immune-system-balancing effect of having a healthy gut.
  6. Mood – When your gut is happier, your brain feels happier too! They talk to each other, you cannot really seperate the gut & brain as they work so closely together. If one is out of whack, the other will be too.  Plus – there is a certain ‘I’m so healthy’! It’s almost the same feeling you get after a good exercise session…the ‘I’m being good to my body’ buzz doesn’t get much better than downing a big ugly green drink!

Love to hear your stories of how you get greens into the kids (or yourself)! Please leave a comment below or send me an email.

Jeanie Xx
jeanie@goodmix.com.au

Low FODMAP diet – Why you may want to give it a try.

The Low FODMAP Diet doesn’t sound quite as cool as ‘going raw vegan’ or ‘being Paleo’…it’s kinda clunky sounding & hard to remember, let alone explain to people what it’s all about when they ask you! But – it’s worth a look if you’ve never investigated, it may just be the easiest way to take back control over your badly-behaved bowels! Understanding FODMAP’s is a great tool to have in your gut-health belt. Find more on what is a Low FODMAP Diet here. 

The diet is based on keeping levels of potentially irritating / gut reaction-causing carbohydrates to a safe minimum, so that IBS symptoms are reliably kept at bay by food choices, over a short period of time (2-6 weeks on the diet to lessen the symptoms & try to figure out what effects you most).

The Monash University FODMAP team has studied many many foods, their carbohydrate breakdown & their gut effects to find the levels that will generally ‘set sensitive people off’ & levels that are generally well tolerated. When I say ‘generally’ I mean that for MOST IBS patients (around 3/4 of them) the diet helps to control symptoms (sometimes working as quickly as 1-3 days), & also to uncover their ‘worst’ foods, giving a feeling of being back in control. They then know which foods are likely to set them off & which foods they can eat with confidence.

Blend11 has recently been tested & certified by the Monash University Low FODMAP Certification Program to be ‘Low in FODMAP’s’ at the recommended 50g serving size. That goes some way to explaining why it helps so many with their IBS symptoms, & provides another safe option for many – but if you are wanting to follow the Low FODMAP diet strictly to see if it works for you, there are a couple of things to keep in mind when eating Blend11:

  1. make sure that you stick to the 50g serving size
  2. make sure that you’re not adding large amounts of high FODMAP foods to it

The Monash app (download it from the app store) will give you all the FODMAP info on foods like fruit & yoghurt that people typically eat with their Blend11 – you may find it useful to check levels in what you are combining – if you aren’t quite getting the ‘best poos ever’ from just including Blend11 in your diet! Sometimes it can be that you’ll just need to decrease your serving size of one type of fruit at breakfast to keep your tummy flat & comfortable throughout the day, or replace one type of fruit with another.

As an example, here are just a few good things to put with your Blend11 that are ‘low’ – good to know if you’re struggling with gut issues.  Even if you don’t have ‘IBS’ or any serious gut issue, you may be able to see patterns like ‘when I eat too many apples I feel bloated’ or ‘I can have rockmelon but not watermelon’  etc.

Low / safe to combine at an approved qty:

  • Milks / yoghurts etc: almond milk, lactose free dairy yoghurt or coconut yoghurt (just check for high FODMAP additives i.e. sweetener / flavours / fruits / inulin).

Low FODMAP Fruit – should be ok at approved qty’s:

  • kiwifruit
  • pineapple
  • blueberries
  • bananas  
  • grapes
  • rockmelon
  • honeydew melon
  • mandarins
  • oranges
  • passionfruit
  • paw paw
  • raspberries
  • strawberries

High FODMAP Fruits – watch these for possible reactions / IBS aggrevations:

  • mango
  • apple
  • apricot
  • figs
  • dates
  • currants
  • peaches
  • pears
  • nectarines
  • cherries
  • plums

This is only a very short list of highs & lows as an example! I would highly recommend that you go to the app store & get the Monash app if you’re wanting more options – & if you’re going to try the diet properly, make sure you work in with a diet professional.

FODMAP info in this blog post has been sourced directly from the Monash University Low FODMAP Diet (TM) App. 

Love to hear about your experience following a low FODMAP diet too.

Jeanie Xx
jeanie@goodmix.com.au

Get Healthy For Spring Shopping List!

Spring is such a great time to get healthy! Use the motivation of warm weather & less clothes to hide under, or else you’ll be waiting until the other obvious time – New Year’s Day! Much better to jump on the health-train now, get a head start before the party season kicks in – or you’ll have all that extra baggage from Xmas to deal with too! And you want to be looking good in your summer party gear & on the beach. Besides – Springtime is the easiest & most practical season for detoxing as it’s the time of year to really get into leafy salads & fresh veggie juices / green smoothies etc.

Get prepared now – spend a few days to a week emptying your fridge & pantry of all the old stuff, getting yourself psychologically pumped, then print this list off & get to the markets / shops to start stocking up on detox essentials!  The more nourishing stuff you can cram into your basket / trolley / tummy – the less room (& money) there is for all the other crap! I hate ‘cutting things out’ – I prefer to crowd the crap out with goodness! Some foods make the list specifically because they’ll help you to stay ‘on track’!

NOTE: This is a very general list aimed at the average Joe wanting to get healthier – obviously you’d modify slightly if you’re following a strict vegan or paleo diet, or have any specific issues with particular foods. It goes without saying that you need to choose organics wherever you possibly can, as you definitely don’t wanna be consuming chemicals whilst detoxing / getting healthy!


GET HEALTHY SHOPPING LIST!

1. Strawberries, blueberries, raspberries, blackberries

When you need something sweet but not a massive sugar hit – berries are the perfect fruit in a smoothie or mixed through yoghurts / breakfast etc. Buy fresh or frozen – depending on what’s in season / best value. Sometimes you can find heavily discounted fresh organic berries at the end of a market. Buy up big, then chop & freeze what you won’t get through fresh.

2. Greek yoghurt / coconut yoghurt (unsweetened)

When you’re craving something creamy & filling. Combine with berries or passionfruit if you want sweet & creamy together. Or sprinkle with maca & mesquite powder or raw cacao nibs / powder.

3. Kefir

For adding a probiotic boost into smoothies, yoghurt, creamy dressings etc.

4. Blend11

Use for breakfast instead of cereal or toast (remember, we’re cutting the refined grains – a quick breakfast is hard for many people). Add to yoghurt & fruit or blend into a smoothie. This will keep you feeling full & keep the gut bugs happy, full of sustaining good fats, diverse fibre & plant protein, as well as vitamins, minerals & enzymes.

5. Avocados

When you need something creamy – can be made sweet or savoury, depending what you add.  Add things to flavour like onion, garlic, lemon / lime juice, salt & pepper, herbs, tomato…or blend with greek or coconut yoghurt & seasonings to make a creamy salad dressing or dip. Try cacao & dates to make a sweet chocolate mousse or dessert (google avocado raw dessert recipes).

6. Wild caught Sardines & salmon

when you need something sustaining, great for the mineral-rich bones, protein & the high levels of omega 3’s. Avoid the ones in sugary sauce / cheap oils.

7. Olive oil

buy quality & dress all your salads & use in sauces, this is an awesome fat to make salads & veggies more filling.

8. PondWater

When you know you need more greens, when you’re travelling, or for an everyday energy boost & immune pick me up. Or you aren’t ready for a meal, but know you need some easy to digest nourishment. Perfect for springtime detox, metabolism & weight loss support.

9. Macadamia nut oil

Use for frying / baking to give that ‘oily & satisfying mouthfeel’. Great fatty acid profile & high heat ok.

10. Coconut oil

Use for baking, frying, raw desserts. High heat is ok & the ‘solid when chilled’ property means you can use it to make some awesome raw treats.

11. Celery

When you’re feeling fluidy or like you’ve eaten too much sweet / heavy stuff. Sometimes the best ‘dinner’ can be a green juice if you’ve spent the day eating out or at parties consuming too much rich & naughty stuff. Also great for dipping into healthy dips.

12. Kale

Because it is kale, green vegetable of the decade lol. No – you can actually use it in so many recipes, & it really is very nutritious!

13. Broccoli

It was the must-have green veg before kale came! And also with good reason, super nutritious & versatile.

14. Cauliflower

You can do mash / pizza bases / rice…great veggie to help you cut carbs. Start with half-half if you think the family will crack without their normal potato mash!

15. Spinach

Perfect as a more nourishing alternative to the more watery, less nutritious lettuces. Awesome salad base,  ‘on the side’ veggie or throw into green smoothies.

16. Sauerkraut

More gut bugs please – use it on the side with all your savoury dishes.

17. Fresh Herbs

To flavour everything, add nutrients, texture & colour. So easy to grow a few in a garden bed or pots.

18. Beetroot

Sweet & earthy, amazing colour & great blood / circulatory tonic & liver support. Grate or slice raw into salads just like carrot, or add into your detox juices. Beetroot dip.

19. Turmeric

Gut, liver, antioxidant, anti-inflammatory…add the powder into any Thai / indian style cooking, or goes well with many savoury sauces, dressings etc. Use the fresh root in salads, juices / smoothies, great with ginger. And there are now many ready to go turmeric drink powders on the market too.

20. Cinnamon

Great to assist with blood sugar control, to add a spicy sweetish flavour & decrease the actual sweetener needed in desserts etc. Try a chamomile tea with cinnamon or with stewed apple, yoghurt  & quinoa porridge.

21. Carrot

Eat sticks or a whole carrot – so portable, easy & healthy!

22. Snow Peas / Sugar Snaps

Eat as is, on a platter or in salads or with dips.

23. Zucchini

To make spaghetti, spiralise & smother with fresh pesto.

24. Sweet potato

Bake wedges, make ‘toast’  sliced thinly in the toaster (a few times), use grated to make fritters, boil to make mash…so many options!

25. Salt & Pepper

Fine to enhance many healthy options like vegetables, eggs, avocados etc.

26. Chilli

spice things up now & then, also a good digestive & circulatory tonic if you’re a ‘cold’ person.

27. Sparkling mineral water

If you’re craving some fizz. Add lemon or lime wedges. Use this as a mixer for alcohol in place of the more fattening wine / champagne / beer / sugary cocktails etc. Makes a big difference if you are a bit of a party person over the summer!

28. Lemon / lime

For your fizz, or for salad dressings, for adding zesty-flavour explosion bits to any dish, for your PondWater shaker, for your green smoothies.

29. Apple Cider Vinegar

If you suffer from reflux / indigestion / heartburn – try a few teaspoons before big meals to improve digestion.  Good also to improve your insulin sensitivity.

30. Olives

Great no-sugar snack that’s delicious alone or to break up a healthy veggie / dip platter.

31. Hommous

Perfect for dipping veggie sticks into. Snow peas, capsicum, carrot, celery…watch the crappy canola oil (look for one with none, or the least amount, or make your own).

32. Pesto

Amazing to spread / dip / dress / accompany anything that’s otherwise a bit boring. Basil is easy to grow in summer, you can throw in a few plants now & be eating fresh, delicious pesto for many months! Add in other herbs / spinach / other nuts & seeds / healthy oils / spices…fresh pestos are great! Not so much the store bought, check labels – mostly full of crappy canola oil.

33. Quinoa / rice

Fibrous carb fillers, to bulk out a meal with fibre & add some carbs when you need them. Good to cook up a big pot, then let it cool (resistant starch = way less carb load & good for your gut). You can then freeze & reheat as needed to bulk up salads or main meals.

34. Lentils / chickpeas / beans

Protein & fibre to fill you up for hours. Do the same as with rice & quinoa – cook a big pot (remember soak well & rinse prior to cooking), then freeze in smaller meal-size quantities.

32. Grass fed, organic meats

Use small amounts to compliment & add more nutrition to your mostly-plant diet. Strict long-term vegans will need to be supplementing omega 3, some minerals & B12 for optimum health.

33. Eggs

Protein, vitamins & minerals, super nourishing & easy. Get real free range, there are many ‘pretend’ free range. Support the smaller farmers – not the big egg companies who also produce battery eggs in different packaging.

34. Almond meal

Like an oily flour, but without the gluten / starchy carbs etc. Mix with other flours for a flour-like effect.

35. Buckwheat flour

No gluten, good nutrition & works pretty well to replace flour in many recipes i.e. pancakes, cakes etc.

36. Bananas

Perfect as a base for creamy smoothies & ’ice-creams’. Use them when they’re just on the way to looking a bit brown (a few spots but not soft).

37. Matcha tea

To keep you alert & awake without the intense coffee high. Metabolic / detox benefits.

38. Green Tea

Easy metabolism booster (like coffee but not so stimulating!)

39. Coffee

Get up & go!! When you need to be super switched-on, also helps fat burning & appetite control. Be careful if you’re already moody, stressed & exhausted  / running on empty –  this can tip you over the edge. The jury is still evaluating the positives & negatives, & the effect of caffeine can be very different from one person to the next. Listen to your body on this one!

40. Dandelion Tea

Liver & kidney tonic, to help you drain away excess fluid & feel lighter. Don’t have a cup of this before bed, you’ll be woken by a trip to the loo.

41. Liquorice Tea

When you want a ‘not-naughty’ sweet treat. Licorice is the ‘dessert’ of herbal teas. Perfect for after dinner relaxation.

42. Raw Cacao powder

Add some to coconut oil, yoghurt, banana, nut butter etc when you’re craving chocolate!

43. Almonds

Grab n go filling snack, take anywhere or add into salads to beef them up.

44. Cashews

Same as almonds – snacks, salads etc –  or blend them to make a sweet & creamy base.

45. Brazil nuts

Selenium to go, eat just a few a day. (very expensive at present given the worldwide shortage, but when they’re back, get into the habit).

46. Macadamia nuts

Amazing to grind through pesto / dips etc or just grab n go.

47. Nut Butter

Spread onto your sweet potato toast, on apple / pear slices.

48. Dark chocolate

The least sweet you can find, with the most cacao.

CLICK FOR EASY SHOPPING LIST DOWNLOAD 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ve no doubt left many worthy & useful things off this list, but it’s a start! Let me know what your healthy shopping essentials are, or what other foods help keep you on track!

Let me know if you’ve tried our detox plan – & how you went :)

Jeanie Xx
jeanie@goodmix.com.au

 

Good Poo’s – The Forgotten Travel Essential!

There is nothing worse than feeling wrong in the tummy when you’re away from home. Especially when you are on a long-awaited holiday!  You’ve paid for travel, accommodation, done all the packing (including the right amount of undies) and spent time organising to be away from work. When you’ve finally reached your ‘chillax’ destination – you are uncomfortably constipated, have to keep running to the loo – or just feel ‘blergh’ in the belly. Bad poos are not fun, wherever you are!!

Some countries are renowned for their potentially horrendous gut impact (think Bali, Delhi & Bombay Belly, Montezuma’s Revenge, Mummy’s Tummy etc).  

Some estimates say you have a 30-50% chance of experiencing diarrhoea during a 2 week stay in some of the high risk countries – yikes! This can be from ‘food poisoning’ where you’ve eaten something that has become contaminated by pathogenic bacteria due to poor storage, preparation, hygiene etc. It may just be that your gut & immune system are reacting to all the new microbes that you’re suddenly in contact with, being so far away from your home & its nice familiar microbes! You should expect some degree of tummy rumbling / a cramp or a loose stool here & there when you travel  – even if you have a very tough tummy, different food, water  & environments can just take a little adjusting to.

Severe diarrhoea can seriously wreck a holiday – & in some cases leave you with a lasting, unwanted souvenir of your travels! I’ve spoken to many people over the years who’s gut health has never returned to normal after a bad case of traveller’s diarrhoea – so don’t treat it lightly if you do get a bad bout! Be prepared (prevention is best) for diarrhoea with the recommended ‘travel-tummy tips’ below when you’re next headed into a danger zone!

But what about the other end of the bad-poo spectrum?

Constipation is an extremely common holiday-hampering complaint (especially for women) – goodMix as a business actually owes a lot of its success to this phenomenon! We’ve saved many a constipated miserable tourist! They’ve seen the ‘Best Poos Ever’ flag at a beachside market & come to investigate – often dragged along by a friend or family member saying ‘look ……, this is what you need!’ They then feel so good that they continue to order online! Yay for holiday constipation – it literally pays our bills!

So the constipation part is relatively easy to treat / prevent – just travel with your Blend11 if you know you’re prone to blocking up! Many people now swear by it (as in ‘I won’t leave home without it’) & it also saves money on eating out! Travel constipation solved ?

But what about diarrhoea? Picking up a parasite? Uncomfortable gas, bloating…or just being unsettled in the belly due to all the strangeness & changes in environment & routine?

Here’s some ‘tummy travel tips’ to ensure you continue to have the best poos ever-ywhere! 

Prevention:

  • At home, don’t be shy when it comes to new food. If you are always eating / trying new things at home – your gut will be much more flexible & ‘up for a challenge’ when you travel than if you just stick to the same old foods all the time.
  • Cultivate your ‘gut garden’ daily – have plenty of fermented foods & drinks to add bugs into the system, & fertilise your microbial soil daily with diverse ‘microbe accessible’ carbohydrates (different types of fibre from loads of different sources).
  • Know your ‘norms’ – i.e. have a rough idea of how much fibre you normally eat, how much meat / dairy / fruit / legumes etc & then if you do have trouble when away, you have a ‘safe zone’ to try & get back to. i.e. – if you travel to Hawaii & start living on the amazing in season tropical fruit, don’t be surprised if you end up with loose stools or a bout of candida. Or if your fave overseas dish has very few veggies & lots of meat, you could get a bit sluggish /  constipated.
  • Try to ‘go’ properly before you leave home (much more likely you’ll go in your own home than in a bus / train / plane / crowded public loo). You don’t want to start off on the wrong foot – one missed motion can be the start of constipation holiday-hell!

What to take if headed into a diarrhoea danger zone:Water filter / purification device. Never take chances on water, it can carry some of the worst pathogens. Use a quality water filter bottle, or buy safe / sealed bottled water.  

  • Carry a small bottle of hand sanitiser, so you can use it anywhere if running water & soap are not available.
  • Heat stable, multi strain probiotics are essential, i.e. ‘Prescript Assist’ & also products with ‘SB’ / saccharomyces boulardi. 
  • Colloidal silver, 100-200mL bottle. Can be great to settle tummy upsets – it has antiviral, antibacterial, anti-fungal & anti-inflammatory actions. Also comes in handy for skin infections. Use when you suspect you’re battling something – alternate with a probiotic pill (doses taken 3 hrs apart).
  • Antimicrobial / anti-parasitic herbal pills (ask for a good strong formula in your local healthfood store). Take if you suspect you have a stowaway or have eaten / drunk something potentially dodgy. (alternate with probiotics, 3 hrs between doses). It can be used with the colloidal silver. You can even take these as a precaution when travelling in high risk areas. 
  • Pondwater or another good quality green powder – ensure that wherever you go, you can easily get enough gut-loving greens every day, & to help you take in some nutrients in case you can’t eat solids for a few days. The aloe vera in PondWater can help with gut soothing / healing & also immunity.
  • Blend11, to keep you regular, & to keep your good microbes well nourished & reproducing. Lots of good bugs = not much room for the baddies! Plus, you’ll save on eating out.

If you do get sick with diarrhoea:

  • Hydration & electrolytes are vital, head to the local pharmacy / ask a local for what you need.
  • Easy to digest foods – i.e clear soups / broths.
  • Probiotics – take a capsule 3 times daily. Carry these in your handbag everywhere & take a few anytime you think you may have eaten / drunk something wrong.
  • Antimicrobials / colloidal silver (take 3 hrs apart). 
  • Activated charcoal – great to help absorb whatever toxic substances you have in your tummy.

If you know you’re prone to travel constipation:

  • One of the biggest causes of travel constipation is ignoring the urge to go – until it’s more ‘convenient’.  One missed motion means the moisture gets absorbed, & you’ll have a compacted, hard, dry stool that requires straining & is potentially quite painful to expel. Remember this when you get the urge, instead of just ignoring it until you’re near a ‘nicer’ or more private toilet! When ya gotta go, you really should go – as soon as you can!
  • Book accomodation with easy access to a private toilet, & make a point of using it! If this isn’t possible, locate the best public loo you can. With a hectic / exciting holiday schedule, you may also just ‘forget to go’ if you don’t get the urge or are too busy at the time – keep track with a mark on your water bottle or in a travel journal – so you know how you’re going compared to normal.
  • Schedule in some daily exercise, morning is best. Explore your area on foot / pushbike, or do some swimming if it’s too hot – just find some way to get moving that suits you in your new environment.  
  • Get up & move as much as possible during long flights / drives etc, sitting for extended periods is bad news for your gut.
  • Bring a few gentle constipation ‘helpers’ with you – i.e. some liver herbs, some magnesium, some Blend11 and probiotics. Pack whatever you find helps keep you moving regularly.
  • Take a water bottle wherever you go & drink plenty.
  • Always choose meals with plenty of fruit, veggies & legumes (first ensure / get advice that the place uses clean water for washing, good hygiene practices etc or a salad bowl could have you stuck to the toilet bowl).
  • Breathe deep & stay calm, being too uptight will prevent your bowels from opening!

So be ready and enjoy your travel  – here’s to The BEST POOS EVER-ywhere!

Going travelling soon? I’d be happy to sort you out with some goodMix travel companions in exchange for an awesome pic with them in a well-known / exotic location. Shoot me an email & let me know when and where you’re going!

Jeanie Xx
jeanie@goodmix.com.au 

Dad Gut: Save Him With These Tips!

If your dad or partner is proud of his ever-expanding ’beer belly’ AKA ‘Dad Gut’, your job (as someone who loves him & can see the expansion happening) is to save him from the underlying insulin resistance & inflammation that is causing it! Getting him to use the Blend11 & PondWater daily are a great start, but here are a few more tips to help him along!  

  1. Increase his fibre in general – keep the gut humming along nicely to improve detoxification, maximise production of gut-healing, anti-inflammatory SCFA’s by the gut microbes & also keep him feeling full.
  2. Make sure his daily protein intake is adequate for his workload & muscle mass (ask a personal trainer to help with this). Too little protein will mean his lean muscle tissue is constantly getting broken down (not good) & too much will just end up being converted to fat (also not good).  
  3. Decrease carbs & sugar (minimise  breads, pasta, rice, cakes, biscuits, chips, pastries, softdrinks, juices, sweetened tea / coffee, & even excess fruit). Really important / potentially life-saving if dad is growing an impressive belly. If it’s not in the trolley, it won’t get into the house, if it’s not in the house, it won’t get into his belly (as often!)
  4. Good fats. Oily fish, avocado, nuts & seeds, olive oil, coconut…fats will keep him satisfied & feeling full, and some can help decrease inflammation in the body. You may also see improvements in his skin, joints & mood when you focus on fat.
  5. Decrease alcohol intake (they don’t call it a beer gut for nothing!) The best options as far as ‘dad-guts’ go, if he likes a drink sometimes are spirits (in moderation) on the rocks or mixed into a sparkling mineral water, or a small glass of wine (that’s glass, not bottle).
  6. Exercise is MANdatory! He needs to focus on building more muscle (lifting weights or doing some type of resistance training), plus  some cardio / endurance work as well, i.e. walking first thing in the morning & / or after dinner.  With the weight training, get advice from an experienced personal trainer, who knows how to work with older guys to avoid the possibility of injury & maximise results safely. The more muscle mass he can build, the more he can relax with his diet as the muscles will keep his metabolism cranking / burning efficiently through what he eats. Better all-over strength & mobility will also decrease his risk of back / neck / knee injuries / shoulder pain etc – all really annoying & common dad issues. 
  7. Don’t sit for too long – dad MUST get up & take breaks to move every half hr or so if his work is sedentary. Man was NOT designed to sit all day! Incorporate a quick lunchbreak walk or mini workout, embrace any stairs, hills or heavy things to  lift as part of the working day. Nobody needs a gym or any fancy equipment to work their muscles, just use body weight & the things around you..
  8. Try intermittent fasting. Eating breakfast later suits many men, or some prefer skipping lunch or dinner. This works well for men who are not burning a lot of calories throughout their day, but active blokes may struggle. Experiment & do what works best, but the goal is to try & give your gut a decent break somewhere from food constantly coming in!
  9. Avoid naughty nightime or late afternoon snacks (carbs / sugars etc late in the day aren’t good unless dad is also very active in this period). It’s a metabolic disaster to come home from work at 5pm, sit on the couch & devour a packet of chips & a few beers, then eat a carb-heavy dinner late & go straight to bed – unfortunately quite a common dad thing to do :(
  10. Eat dinner earlier. This gives you a longer period of fasting between meals, which is good for improving insulin sensitivity.
  11. Be very careful with desserts & sweet treats – only eat these just before or just after doing some serious exercise! And replace indulgences with more nutritious versions. Ie unsweetened yoghurt & berries instead of icecream, a protein ball instead of a few choccy biscuits…there are so many better alternatives that can still satisfy your need for a treat!
  12. Include nuts & seeds, green tea, cinnamon, turmeric, aloe vera, fenugreek, oily fish & vinegar in the diet (these foods can all help improve your ability to handle sugars & many are also great gut support & anti-inflammatories). Stock up & get  ideas on how to use these from the staff in your local healthfood store.
  13. Include probiotic-rich foods in your diet daily, & / or use a quality multi-strain supplement. Good gut health = smaller dad gut!
  14. Ensure dad is  getting plenty of magnesium – really important for insulin sensitivity & an extremely common nutrient deficiency. Try a regular magnesium spray or a soak, esp good if his ‘dad-back’ is sore or the poor old ‘dad-muscles’ are overworked, or – heaven forbid – he is suffering from the man-flu.

Let me know if you’ve tried anything of these or have something thats worked well for you. Just make a comment below or send me an email.

Jeanie Xx
jeanie@goodmix.com.au

Toilet Training – Advanced Theory Lessons

It’s gotta start with the kids…

In the last few weeks I’ve spoken to a lot of people who’s gut problems either started during childhood, or to people who know kids with some pretty severe poo problems going on right now. I can’t help thinking that if everyone was taught a few basic ‘poo principles’ as very young kids – we could prevent a lot of trouble later on, both general poo trouble & the other health issues that stem from having poor gut function.

One lovely lady I spoke to is lucky to poo once every 3-5 weeks. That’s WEEKS, not days. Her troubles began as a child, when she became self conscious / worried about doing number 2’s. She would put it off, just ignore the urge to go & (not knowing any better) continued this until her body eventually got the urge less & less. Now in her 40’s – she’s finally seeking treatment as she says she looks ‘pregnant’ & people often ask. Her very infrequent motions must escape through a solid tunnel of impacted faeces that permanently lines the  wall of her bulging colon, which makes laxatives extremely painful to use. Even though she knows for her health’s sake that she must become more regular, the very thought of going every day (because she’s not used to it), sounds highly inconvenient. Will keep you posted as to what happens here – Blend11 may not be enough to undo this (she is also seeing a medical team).

One happy Blend11 customer is regular now for the first time in her life (she’s in her 70’s!) This is also going to take some adjusting to, having to change the daily routine to accommodate her suddenly regular bowel movements.

Another lady I spoke to recently had a long history of laxative dependence – since her early teens. She was prescribed one kind of laxative after another for years on end. She responds to none of them anymore & is understandably feeling very ‘stuck’. This is a VERY common story. Laxatives are designed to help loosen / soften / move things when you’re desperate – they are NOT a plan for the long term management of constipation, unless it’s a last resort due to required medication / injuries etc.

I speak to many, many parents with constipated kids, & some do not realise that it can lead to serious issues later on if not dealt with quickly. (possible consequences of longterm constipation)

The important thing is to make sure you are aware of your children’s bowel habits (so that you notice when something isn’t right) & that your kids really understand how it all works from the youngest age possible. Teach them to take notice of their poos, & that they shouldn’t hold them in (once in awhile won’t kill anyone, but this is a really, really bad habit to get into).

PRINT OUT THIS CHART FOR THE TOILET WALL / DOOR, & LEAVE IT THERE UNTIL ALL YOUR KIDS KNOW EXACTLY WHAT THEY SHOULD BE DOING (OR POOING) EACH DAY, & THE MANY REASONS THEY MIGHT GO OFF TRACK. YOU COULD SAVE THEM FROM A HEAP OF PAIN, STRESS & MONEY LATER ON IN LIFE. YOUR VISITORS WILL GET A GOOD LAUGH (& POSSIBLY AN EDUCATION) TOO :)

Get the:  BRISTOL STOOL CHART

Watch out for….

Things that can mess with your bowel habits – be extra kind to your tummy if any of these things are happening

  1. gastro bugs (vomiting & diarrhoea)
  2. medications
  3. antibiotics
  4. stress
  5. travelling
  6. being out all day
  7. not doing much exercise
  8. new people in the house
  9. new school