Get Up & Go Breakfast Ideas!

What’s for breakfast? Make it yummy, make it healthy & make it the night before (more time for morning exercise = start the day amazingly)! Get up early, move your body, & then feed it well. Trust me – you’ll feel a million bucks if you can make this a habit!  Post Australia Day = no more partying or holiday laziness, it’s time to get into some healthy routines for an awesome 2018!

Get organised!

Avoid the crazy morning rush (& excuses for not exercising & eating well) with pre-made, portable breakfast jars. You can make a few on a Sunday night & then – no breakfast prep Mon Tues or Wed, yay! Leaves plenty of time for your morning exercise (this is not an excuse to sleep in)!  Plan a morning walk / run / surf / gym or yoga session or whatever you enjoy & then help make it happen by prepping breakfast for the household the night before, getting an early night & setting that alarm to make some ‘movement time’!

Goodness in a Jar!

An activated Blend11 parfait is so filling you won’t be reaching for that muffin / bar / snack mid-morning. These breakfast jars are full of enzymes, good fats, plant protein, diverse fibre & all the other good bits like polyphenols, phytosterols, antioxidants, vitamins, minerals & trace elements. The gut health benefits of having a regular diverse fibre intake can be incredible – just read some of these Facebook reviews

Eat Later?

These are perfect if you have to get up really early for work, or if you’re trying the ‘intermittent fasting’ thing (where you break the nightly fast a little later in the day to give your gut & metabolism a longer rest from constant eating). You can use any recycled jar & just keep them in the fridge, ready to grab quickly & throw into an esky / cold bag as you head out the door.

Fresh market fruit combos to try with your Blend11:

Peach & mango – team with natural unsweetened coconut yoghurt (or use half vanilla & half greek dairy yoghurt if the kids are really picky / still addicted to sugar / don’t like coconut). Just mix the yoghurts without them seeing you, & they’ll never know you’ve just halved their morning sugar intake!
Passionfruit & banana (again, awesome with natural unsweetened coconut or greek yoghurt). Mix your passionfruit & banana together so the banana doesn’t go brown.
Berries, fresh or frozen: strawberries, blackberries, blueberries, raspberries, mulberries – all yum, esp with Pure n Free chocolate coconut yoghurt! (Amazing breakfast + dessert overlap)! Also delish with unsweetened yoghurt.
Red plum, cherry & red grape (again – amazing with choc coconut yoghurt!)
Apple or pear with cinnamon (awesome with a dollop of coconut or greek yoghurt).

**If your gut is a bit funny with any of the above fruits, it might be the FODMAP’s they contain. FODMAP’s are pesky carbohydrates that can turn a normal flat comfortable tummy into a bloated painful spasmodic irregular wreck in minutes – in quite a lot of IBS people! Good to know your fruity FODMAP’s if you suffer from IBS – for a small fee you can download the Monash University App from the app store, there is a fruit list in there (as well as all the other foods too)!  Blend11 is low FODMAP – just needs the right ingredients to go with it if you’re sensitive.

If you have some combos to share I’d love to feature them (recipes need to use goodMix products to get published in the recipe section ;-)
jeanie@goodmix.com.au

How Many Poos Should I Be Doing Each Day?

So we at goodMix are all for talking crap – it’s what we do best! And some of our customers have great questions that warrant a public answer (you know – the question that everyone is wondering about but is too scared to actually askthe question that everyone is wondering about but is too scared to actually ask). Here’s my best answer (sorry my answers always seem to be long) to one of these poo FAQ’s, received again via email this week!

Q: “I’m in good health, just wondering how many poos should I be doing in a day?”

A: Depends on lots of factors – including…

How many times you’ve eaten that day (or more relevantly the previous day or 3, as it takes a while for food to get all the way from entry to exit).

i.e. if you’ve been bedridden with the flu & not really eating for days, you may easily go a week with no poo action whilst recovering. Same situation when fasting. This is totally normal as your digestive system will slow almost to a standstill, & take a while to get back to normal once you’re eating regularly again.

Volume & quality of food you ate, & how much fibre that food contained.

A person eating KFC & Macca’s burgers 3x daily washed down with energy drinks will be unlikely to produce any healthy poos, as there’s nothing much in these ‘foods’ to support your gut bugs, whereas a person consuming a variety of fresh, natural, whole plant foods that agree with them will have sufficient fibre intake to support a thriving & diverse ecosystem of gut microbes who literally help your gut to produce good healthy poos. A huge percentage of your poo is actually gut bugs (yup, it’s alive – a bit freaky when you think about it!!) The rest is mostly made up of fibre & water. Fibre & fluid provide the building blocks of healthy poos, & your gut bugs are like the builders (sorry any builders reading for the comparison). Anyway – when things are ‘not happening’, it can be due to not enough or poor quality building materials coming in, or maybe there is a problem with the builders (they’ve been wiped out with a bout of gastro or a course of antibiotics, there may be a party going on in there with too many of the wrong bugs hindering the building process, or the building site (your gut) needs some maintenance to make it all work properly again.

Past health history, especially related to your brain & nervous system, hormones, gut, liver, previous medications esp antibiotics.

Everything in your body is connected, & just as your gut health influences other body systems, your other body systems influence the workings of your gut. Ie – if you’ve had a brain or spinal injury (or an illness that has affected the nerve supply to your bowel), it’s expected that nothing will work as it should – regular poo production & movement may need a lot of assistance. Even if you’re just feeling stressed out, your nervous system spends too much time in ‘fight or flight’ mode instead of in ‘rest & digest’ mode – so you will have sub-optimal digestion & subsequent poo production as all of your energy has been diverted away from your digestive system. Your hormones can also affect your gut function & your poos – ladies know this, many experience constipation a day or 2 before periods & then the floodgates open with the flow, & so many 50 plus ladies have told me that ‘everything changed’ when they became menopausal. Your liver & gallbladder function can directly influence your bowel function as well, as bile secreted by the liver is a natural laxative (we secrete more bile when we eat, especially when we eat fatty foods). Sometimes people can experience constipation whilst eating a low fat diet, & strict low fat diets can actually be a cause of gallstones forming (not enough bile movement).

How much water you’ve been drinking / the fluid content of your foods.

We need to be hydrated for digestion to work, & everything comes to a bit of a grinding halt when we don’t drink enough. Drinking too much fluid with meals is not a good idea though, try to drink most of your fluids in between your food ideally.

If you’ve been very sedentary or very active.

When we move, it stimulates our digestive system to move too (our body knows that when we’re active, we’re using up our food energy, so it hurries everything along & makes room for more incoming nourishment). When we’re sedentary, everything (including digestive processes & our metabolism) slows right down.

What medication you’ve used lately / chemicals in your food & environment.

Some medications cause digestive symptoms directly, & some cause them indirectly. If you are at all concerned, ask your Dr or pharmacist if it’s possible that your meds may be making you constipated, giving you diarrhoea or making you feel bloated / uncomfortable. And try to eat organically as much as possible, your gut bugs tend not to like chemicals (they may be tested safe for humans but their impact on our gut bugs hasn’t been taken into account). As a general rule, more chemicals going in to your tummy = less good gut bugs = less good poos.

Stress levels.

You’ll notice a big difference in how many poos you do daily / weekly when stressed vs relaxed, but it can go either way or even alternate. People who normally go regularly & without drama can suddenly become uncomfortably constipated or ‘get the runs’ when highly stressed. Most people with IBS know only too well that when they’re stressed out, their gut symptoms are always much worse. Keep calm & poo well (that could be a fridge magnet).

Being Away From Home.

There is nothing quite like the comfort of your own home loo. People who are forced to use work bathrooms / public bathrooms etc, or cannot go easily on the job throughout the day are at high risk for developing poo problems. It can even start as young as pre-school. I often speak to mums who’s little kids decide ‘I only do poos at home, not at kindy’. Arrgh!! This is something you need to sort out quickly, as it can rapidly escalate into a situation where the child becomes badly backed up, & pooing hurts – so they hold it in cos it hurts, & so on. I have heard from one market mum that this happened in her kindy aged child, to the point where she needed to be hospitalised with a ‘mass the size of a coconut’ blocking things up & she was ‘vomiting faeces’. Yup, true story. Poor little thing went through such an ordeal (narrowly avoided surgery) but now poos happily ever after with a little help from her Blend11. Kids (& adults) need to get comfortable pooing away from home – women especially have issues on holidays (take your Blend11 with you every trip, many now do) & don’t be shy, if ya gotta go – GO!

Your Constitution & Baseline Metabolism.

How your metabolism processes things – some people are just ‘fast’ & some ‘slow’ at digesting / metabolising & pushing everything through their system. It may be a case of ‘always have been always will be’ some people seem to be born fast or slow – this can just be your constitutional tendency, but it can also be related to thyroid function (an underactive thyroid will make you slower, overactive will make you move things faster – neither is good, you wanna be somewhere in the middle ‘just right’). Check thyroid if you’re a too fast or too slow type for no obvious reason.

So…let’s just say you’re spending plenty of time at home, you’re not overly stressed, you don’t take meds, you’re eating plenty of fibre, you exercise, you’re thyroid is sweet & you’re well hydrated. How many poos should you be producing daily?  

I speak to a lot of people about their poos each week & this is my conclusion (just my opinion – not saying it’s correct, just my thoughts based on what I’ve learned & heard so far).

There are variations of what can be considered ‘healthy’ & normal with regards to ‘poos per day’, just as there are with many other bodily functions. How fast should my hair or nails grow? How fast should my heart beat? How many hours should I sleep each night? We’re all a bit different, & there are many healthy people, who don’t all work in exactly the same way. I think there is a ‘spectrum’ of healthy.

But in general – a relatively healthy human with a plant-rich diet that works well for them & an optimally functioning gut should be producing & eliminating between 1 & 3 well formed, easy to pass stools daily (with some days that aren’t normal due to changes in routine / food / illness / stress etc). I know many of you reading this are thinking ‘I would kill for daily, regular, well-formed easy to pass poos!! Those who already have them, you should feel truly blessed, I actually think you are in the minority these days! I chat to Blend11 addicts who used to only ‘go’ every 2 weeks & are now going twice daily (rejoice) or those who were bloated, in pain & very irregular with loose stools that now feel much more comfortable & at ease. To go from unpredictable to regular can literally be life-changing!

You don’t have to be perfect every day / every week, but in general – 1 to 3 daily would seem normal & healthy to me, & no stress if you miss the occasional day due to circumstances / stress – just don’t make it a habit. The main indicators for healthy toilet habits are – does your tummy feel comfortable or do you often feel discomfort / pain? Do you need to strain or is going to the loo painful or very urgent / too fast? These are more important to me than ‘the numbers’. Quality over quantity. Some people brag about how many poos they do daily, but remember you can go overboard too – if everything is being pushed through your digestive system too quickly, that leaves less time for absorption of valuable nutrients along the way. Too many poos (esp if they are on the loose side) can indicate food intolerances as well. You want the transit time to be not too fast, not too slow, & poos to be not too hard or too soft. Goldilocks poos!

In general – to speed & soften things up, use more fibre, water & exercise – to slow things down & firm them up, remove possible irritants (gluten, dairy, alcohol, FODMAP’s, caffeine etc), use some gentle fibre (low FODMAP ideally) & be calm / take time to relax. And in both circumstances – get a check up if concerned! Work your way backwards from ‘the best poos ever’ & you’ll find a happy & healthy gut – one of the foundations for overall  good health – if your poos aren’t good, neither will your insides be!

Love to hear some more numbers! What’s your average daily range? Do you feel awesome but fall outside what is considered normal / healthy? What changes have you made to your poo frequency & how? What is it that completely throws things out for you? Write a comment below or send me an email :-)

Jeanie
jeanie@goodmix.com.au 

 

 

Seven of the Worst Things You Can Do For Your Gut Health!

Let’s face it – we’ve seriously messed our collective gut health up over the last 50 years – excessive use of antibiotics & other medications, chemicals in our food, overconsumption of refined & junky ‘food’, lack of exposure to environmental microbes, high stress levels, huge rates of caesarean births & not enough breastfeeding…no wonder we’re all such a mess!! So whilst the damage is already done, there are a few things we can do to avoid making things worse – & maybe even improve the situation!

If you’re trying to get your dysfunctional & unhappy gut back to some kind of balance – here are 5 things NOT to do (& what to do instead).

Eat Lots Of Sugar & Pseudo Sugar:

Consume lollies, desserts, soft drinks, juices & sweet treats regularly. These are the favourite foods of some of the ‘baddies’ that live in our guts. These microbes love sugars & need them to survive. When you eat too much, they grow like crazy & actually compete with & kill off our helpful microbes that keep us feeling happy & healthy. They also communicate with our brain & demand that we seek out more of this type of food (they need it to survive remember) – one reason why sugar cravings can be so darn hard to ignore!! And – just a heads up, you can’t replace sugar with artificial sweeteners & expect to have a happy tummy (or lose any weight), these are some of the worst things you can put in your gut, responsible for loads of digestive discomfort, bloating & gas. They’re also mega addictive & will still screw with your blood sugar & make you fat – there’s no place for them in a healthy diet, sorry all you Pepsi Max & Diet Coke addicts!

The fix

The good news is that you can take back some control once you’re aware what’s going on. You’ll need mental strength & determination to give up your sweets cold turkey, but it is the best way I believe, as it takes the least time to really feel free (amazing feeling, so worth it). At the same time, make an effort to increase your fibre (get it from veggies, legumes if tolerated, brown rice etc – not so much fruit while you’re quitting as these are still quite sugary, just use lower sugar fruits like blueberries & raspberries). You can reintroduce small quantities of fruits & even quality dark chocolate (low sugar) once you’ve got things under control & are more aware of how sugars effect your gut, your mood & your cravings. Avoid all sweeteners, refined, natural & artificial – you’re retraining your tastebuds, your gut & your blood sugar metabolism. Make sure you include loads of healthy fats & regular protein as these will help you feel full & satisfied (you’ll still be craving sugar, expect it to be really tough – but fat, fibre & protein are your friends)! PondWater (or any quality product with a good dose of aloe vera) can be a useful helper here to improve your insulin sensitivity & also to help soothe & nourish your inflamed gut. Google ‘aloe vera / diabetes’ & you’ll find some pretty awesome results from aloe given to folks with varying degrees of insulin resistance.

Be A Carbaholic Gluten Glutton:

Eat lots of bread, pasta, cakes, cereals, pastries, crumbed foods etc. These types of carbs are really just sugar arranged differently (they feed your bad bugs & get converted into blood glucose extremely quickly in your system, so will contribute to insulin resistance & abdominal fat storage, your sweet cravings & your gut symptoms). Also – these foods all contain gluten if made from wheat, rye or barley – & gluten is one of the most problematic foods for our gut-lining (we have tiny holes that let nutrients into our bloodstream from our gut, but when we eat gluten constantly it makes these holes bigger (leaky gut) so they start to let all kinds of bigger bits into our bloodstream, things that aren’t supposed to end up in there & these can cause our immune system to become excessively reactive. You may not think gluten effects you – but if you suffer from any of the following & would prefer not to – it’s definitely worth looking into: bloating, fluid retention, abdominal pain, reflux, nausea, diarrhoea, constipation, weight gain / loss, fatigue, anaemia, rashes, joint pain, brain fog, anxiety, depression, behavioural disturbances, headaches, autoimmune problems…you can even have coeliac disease & be completely asymptomatic as well – I believe it should be something everyone is routinely checked for.

The fix

Just try 6 weeks with no gluten in your diet. You will generally lose a few kgs of fat & fluid as a bonus, & you’ll also be forced to find healthier (less refined carb) solutions to meals & snacks. Ie instead of a sandwich or wrap for lunch you’ll  just have the salad & protein (meat / fish / legumes / nuts / seeds). Instead of cereal for breakfast (who still eats that stuff anyway) you can use a nutritious soaked seed blend with yoghurt (Blend11 or NeoBlend are good options – sorry, shameless plug), or have a smoothie with plenty of good fats, protein & fibre (throw some seed blend in there). DO NOT just go looking for gluten free versions of your bread, pasta, cakes, cereal, pastries & crumbed foods – many of these can be very unhealthy – full of additives & even higher in refined carbs than their gluten containing versions! Ask advice for some good replacements in your local healthfood store (there are some great gluten free products & then there are some really, really ordinary ones)! I speak to sooo many people each week who just feel better when they avoid gluten, you never know if you’re one of them unless you give it a good trial. I used to think the whole gluten intolerance thing was a load of crap too, but it’s not.

Be A Stress Head:

Surround yourself with mess & chaos, take on more than you can handle, say yes to everything, overthink, take on responsibility for other people’s issues, worry about everything, drink copious amounts of coffee to cope with your workload, sleep minimally & never take a break…if this describes you & you’re not feeling 100% right in the guts THAT IS ONLY STAGE ONE, YOU’RE HEADED FOR MUCH WORSE!  If you’re constantly stressed, your digestion won’t happen properly, & your gut will give you trouble – which will contribute to your anxiety & stress levels, it’s a vicious cycle that will lead you to an eventual train wreck!

The fix

If you’re not coping, SEEK HELP. Change things. You have choices, you can always change your circumstances, your mindset & your actions. When we’re stressed out, our digestive system shuts down (it’s not ideal to be eating or defecating during fight or flight moments, so our hormones divert circulation & energy away from the gut & towards muscles used to fight or flee).Counselling, meditation, yoga, massage, exercise, talking things through with friends (or even strangers), scheduling regular short ’me time’ & longer periods off, away from the things that are constantly causing you mental angst – wether those things are your job, your kids, your partner, your relatives, your home environment. Do the things that you enjoy & that take your focus away from your stressed-out headspace. For some people that may be a sport, it could be art, gardening, walking in nature, playing or listening to music, whatever floats your boat (sailing is also a good one). You can eat all the quinoa & kale you like but if you’re a mess upstairs, you’ll be a mess downstairs too.

Keep Milking It:

Eat cereal & milk for breakfast, cheese & crackers for morning tea, creamy pasta for lunch, a yoghurt smoothie for afternoon tea & ice-cream after your dinner. Helloo – dairy overload!  Calves need cows milk to survive & thrive, we actually don’t (despite what the dairy industry tells us, sorry dairy farmers). Not everyone feels crappy eating dairy – but A LOT of people do, it is one of the most common gut disruptors (right up there with gluten & sugar – these are the first 3 to quit / minimise if your gut is out of whack). Some people find they’re ok with some dairy products but not with others – i.e. A2 dairy can be less reactive, as can goats or sheeps milk products, & yoghurt & butter are generally better tolerated than milk, cheese & ice-cream. Cheeses can also vary a lot, depending on the casein content, the production method & the microbes they contain.  

The fix

If you never have, try avoiding all dairy products for a minimum of 3 weeks & see if you notice an improvement in your gut symptoms. This is an especially good idea if you have previously suffered from eczema or asthma or have them running in your family, also hayfever, recurring ear infections, sinus problems & excessive mucous production can be a giveaway. There are so many great dairy free options readily available these days – coconut yoghurt, all kinds of nut milks, spreads, cheeses & ice-creams. Just remember you can overdo these & I would avoid the soy options (soy is another of our top gut enemies!). Also be aware of quality – many dairy replacement products will contain a whole list of crap that you don’t wanna ingest either – look for simple & natural ingredient labels & observe how you feel when you eat them, just because they are dairy free does not mean they’ll be good for you. If you’ve never tried it, & your gut is giving you grief – do the dairy free experiment. You may notice nothing much, or it could be life-changing. If you are reacting, you may be able to reintroduce some types of dairy or use it minimally after some gut rehabilitation – but you may feel so much better you just prefer to go without.

Be A Party Animal:

Drink several beers each evening & then several more on the weekends! They don’t call it a ‘beer gut’ for nothing – think about it.  Even keen beer drinkers will admit to it making them feel bloated & uncomfortable, but – like any pleasurable addiction – the discomfort has to get pretty severe before it becomes worth avoiding the source of pleasure. And it’s not just beer – any excessive amount of alcohol will damage your gut, I’ve actually spoken to quite a few people over the years who’ve developed a food intolerance right after a ‘huge weekend’ (likely cause: microbial devastation & gut barrier damage leading to leaky gut & consequent immune hyper-reactivity). And whilst you’re invincible when you’re young, trust me – there are many people in their 30’s, 40’s & 50’s suffering with some of the worst gut conditions who would love to be able to press rewind & take better care of themselves / drink less in their younger party years.

The fix

Sorry to be boring, but moderation / minimisation is the go here. Some current research says that we can probably enjoy a daily small glass of quality red wine (emphasise glass, not bottle) & we’ll not be damaging our gut (there’s actually some polyphenol benefits for our microbes). And you might be less stressed too. If your gut already says no to alcohol, keep avoiding it, & don’t start drinking red wine now just for the polyphenols. If you do drink, keep it minimal to maintain a happy gut. If you accidentally slip up – take some probiotics, turmeric, aloe vera, slippery elm powder, stay off the gluten / dairy / sugar etc & be sure to catch up on any missed sleep. Teach yourself other ways to destress, socialise & have fun – don’t revolve your weekly fun times around alcohol.

Just Keep On Shovelling It In:

Eat really early, eat realy late, eat large meals, eat snacks in between meals, eat desserts, have a midnight snack, drink more ‘food’ in liquid form…just keep pouring food down your throat constantly. OK so here’s a big clue – the word ‘breakfast’. We are supposed to have a fasting period, then we break that with some food the next day (the idea is to give your gut a good rest & some time to recuperate from the days work, clean up any mess & be ready to start all over agin the next day). Consider that we used to go to sleep at dark or soon after & rise at dawn or soon after…that should leave a pretty good time for sleeping & no food (24hr fast food joints & service stations were not an option). Many people just get up early for work everyday, eat food without exercising first & then continue eating at short intervals throughout the day, until their late night sweet treat with a cuppa at 9 or 10pm. If you’re waking at 5 & eating breakfast, then going to bed at 10pm after eating something late – that leaves approx 9hrs downtime for your gut. Many experts are now saying that we do much better with a longer fasting period (13-16hrs), & less continual grazing for good gut health.

The fix

Many find their gut (& the rest of their body) feels much happier when they adopt an ‘intermittent fasting’ approach – you can still eat plenty, you just have a smaller window of the day when you eat, & a longer fasting period to allow your gut & liver to really have a proper rest. This can also be a great approach if you need to lose weight or improve your insulin sensitivity. Try it by eating your dinner a bit earlier (& no snacks afterwards – unsweetened herbal tea ok), then getting up in the morning (& doing some exercise ideally), waiting until you’re actually really hungry until you first eat – i.e. try dinner at 6.30pm, then don’t eat until after 9am the next day, or even see if you feel fine until a bit later. This will be easier if you are having plenty of good fats, fibre & protein & keeping your sugars to an absolute minimum (sugar makes you feel hungry all the time).

Take Antibiotics Every Time You Get Sick:

Go to your Dr demanding antibiotics at the first sign of every rash, sore throat, cough or sniffle, so the family won’t need to take too long off work / school / daycare recovering. Believe it or not, this still happens all too often in Australia – GPs feel pressured / trapped into prescribing antibiotics when they won’t be necessary or even beneficial. Uneducated patients still request them frequently (worried parents are often guilty here) & they don’t realise that opting for a course of antibiotics will actually make them or their child MUCH more likely to catch the next infection going around – their immune system will be severely compromised as well as their gut health. There are many adults who’s gut health is still recovering from the antibiotics of their youth. Australian kids are prescribed more antibiotics than most of the world: Parents be warned!

The fix

Focus on prevention & you should very rarely need antibiotics (there are some exceptions to this rule, but this is true for most of us in reasonable health).The best course of action for most childhood (& adulthood) infections is to support the patient (at home, for as long as necessary) while it runs its course, whilst being in regular contact with your health professional whenever concerned. Just make sure your health professional is not a trigger-happy antibiotic prescriber (thankfully these are becoming less common now)!

So…I’m sure we’re all guilty of at least one of these gut sins – I totally am. There are definitely a few more things I haven’t listed too (like not eating enough fibre of course, but I kinda mention that a lot normally!). I’d love to hear what you find is your worst gut enemy too!?

Jeanie

jeanie@goodmix.com.au

“I’m Gonna Get Healthy This Year’! Yeah Yeah…

“I’m gonna get healthy this year’! Yeah yeah, you say that every January!

You start out all gung-ho, but the new year motivation – a result of your Christmas overindulgence – only lasts until around Australia Day, or maybe Easter if you’re lucky!

So many diet plans are annoyingly complex & unsustainable, meaning you get results for a few weeks (IF you can figure out the system & incorporate it into your lifestyle), but then eventually it becomes all too hard & you chuck in the towel – deciding that ‘healthy is way too hard, the benefits aren’t worth the time, effort & sacrifices’.

This year – just keep it simple, & keep it up!

Remember the 4 easy pointers below (post-it note to yourself on the mirror) & stick to them for the entire year! The key to making healthy changes is being really consistent with something sustainable. You won’t suddenly get healthy from doing a hardcore, 2 week new year’s detox. It is a great kick-start, but it’s ultimately the little everyday things, repeated consistently that will shape your health over the year & for the rest of your life.

  1. Eat Clean: Decrease your processed food intake. (Ie additives, artificials, crappy fats & refined sugar & carbs).
  2. More Green: Add in 1 green drink daily & increase your green veggies. (Even the best of us could use a top up, & for the worst of us this could literally be life or death)!
  3. Less Screen: Decrease your screen time. (Sedentary = not sexy, cancel your social accounts for a while if you have to!)
  4. Be Keen: Get involved with others, join a class, take some lessons! Hang out with healthy folks – make getting healthy fun, not a chore! Think martial arts, dance, yoga, Pilates, surfing, stand-up paddle boarding, skateboarding, cycling, kayaking, running, rock climbing, walking, gardening, bushwalking…there are sooo many things you could try! Just sign up for one & get into it!

…if you follow these 4 simple pointers in 2018, you’ll see awesome results…but for those needing a bit of a kickstart…

GRAB THIS BUNDLE DEAL

Some gut, liver detox & metabolic support will give you a huge head-start with your efforts – esp post silly season! And as an extra BONUS we’ll chuck in FREE SHIPPING (expires 26th January 2018), so get the Bundle Deal and at the checkout apply coupon code: Pondytime

  

Humans – They’re Just Like Pot Plants

Humans, like plants have a few basic needs, & when they’re not met properly, we can start to suffer from ‘failure to thrive’. We get out of balance, start to look a bit sad & become susceptible to all kinds of diseases, depending on our weak areas / our constitution & the types of stressors effecting us. Just like plants when their needs for water, soil nutrients, sunshine etc are not being met – they stop thriving.

I wonder – are we using our time, energy & research dollars efficiently, searching for a ‘cure’ for every individual disease that effects us?  Or are we better off approaching human disease from another angle: ‘why are so many things going wrong here, how do we better care for & strengthen the ‘human plants’ in this ‘earth garden’?

Think about a garden. In that garden is a plant, which is not doing so well – it looks unhealthy, maybe not dying but definitely not thriving. What do you (as the gardener) do? You go through a checklist in your head – what are the basic needs of this plant? The right amount of water & sunlight, the right temperature range, humidity, soil / potting mix suitable the individual plant, a pot big enough to provide space for the root system, maybe some mulch on the top to keep the moisture levels more even & ensure good soil health & structure, check there are no obvious signs of infestation or attack from bugs…usually this kind of checklist will give you some ideas & actions to take to help you nurture the plant back to the thriving, beautiful life form it wants to be, instead of a weak, fragile, barely ’surviving’ plant. Humans are not that different.

I believe when dealing with chronic disease, a health professional should think like a gardener. When a human is ‘not thriving’, there should be a checklist to go through at first instance, aimed at strengthening & balancing the human, before medication is employed.  You don’t automatically spray a pot plant that isn’t thriving with chemicals, yet that is often the medical approach to chronic illness! Chemical meds are commonly the first (or only option) when you’re under the care of a hospital / gp.  Obviously – in some severe acute illnesses / injuries, you need to go straight in with intensive pharmaceutical intervention & support. But in most chronic cases, you can get the ailing human back on track, & headed towards thriving, by making a few adjustments…

Here’s a health checklist to go through when you or a family member are not thriving! These are ‘stressors’ that can usually be removed / changed to support the health of the organism – it can be just like moving a pot plant into a sunnier spot!.

Air:

Fresh air! It seems like a pretty obvious human need, but sadly it’s getting hard to come by. You may think – ‘oh I’m fine, I live in the relatively unpolluted Australia’. Maybe…but what if you cycle, walk or jog along a busy road daily? Or your job requires you to be in places with poor air quality for much of the day – i.e. you work as a nail technician or a factory hand in a dusty manufacturing shed? Or you’re a painter? Humans breathing poor quality air can expect to suffer more from hay fever, asthma & other respiratory symptoms (as you’d expect), as well as many other complaints you may not have expected, as pollutants in the air can end up reaching your bloodstream through your lungs. Cancers, cognitive issues, headaches, premature babies & low birth weights, plus many more health issues you wouldn’t think – can be caused or aggravated by breathing too much polluted air.  Solution: everybody move to the country or wear a mask? Just be aware that if you are exposed to excess air pollution, it could be impacting your health – definitely your respiratory system, but also other things. Consider a move &/or change of job if you suspect this is true for you.

Water:

Another of our most basic physical needs, it makes up such a huge part of us – a healthy human should be somewhere around 60% water. When water is in short supply you start to droop – acute dehydration is fairly obvious – but chronic, mild dehydration can cause symptoms like headaches, constipation, skin problems, plus many many more. . 

Get a water bottle you love, fill it with clean filtered water daily & drink up. Especially remember to hydrate after being physically active, when the weather is hot & when you’re out in a drying wind. The same as your garden needs more or less water, depending on the conditions – your water requirements are not static. 2L a day is just an average! 

Nutrients:

Nutrients are the building blocks of all living organisms (yep, plants & humans). The ’substances that provide nourishment essential for the maintenance of life & for growth’. Just like plants need nutrients in the right balance from their soil, humans need a balanced supply of nutrients from their food to build & repair body tissue, make new cells, enzymes, hormones, neurotransmitters, maintain normal metabolism & make sure everything is working properly. Things go wrong in plants & humans when nutrients are deficient or unbalanced. Ie humans with not enough iron or B12 to make healthy red blood cells can become lethargic, unable to function well physically as their red blood cells cannot properly deliver oxygen to cells. Many illnesses are known to be caused by nutrient deficiencies, & almost certainly there are many more that we’re unaware of.  Nutrient requirements can vary hugely from person to person, depending on ethnicity, genetic makeup / constitution, metabolism, gut function & microbial populations, climate, lifestyle, lifestage etc.  What works for one person may not work for the next, the same as a waterlily has some different nutrient requirements to a rose bush. The sad thing today is that whilst we have an abundance of food in Australia, much of that food is very nutrient deficient.

Microbial ecosystem:

Plants, animals & humans are like ‘mini planets’, each supporting their own ecosystem of many other life forms, hopefully living in a balanced & harmonious state. Your personal ecosystem can cause you health problems if it’s out of whack. One of the most obvious places to see microbial imbalance is the skin – living in tropical environments you can get all kinds of skin overgrowths due to the humidity, in adolescents with suddenly oily skin you can see an overgrowth of oil-loving, acne-causing bacteria. You can easily get itchy fungal imbalances in warm, damp crevices like armpits, under boobs, the groin area etc. Of course, broad spectrum antibiotics are the big one – these are devastating to our bacterial friends, wreaking havoc on the gut. Always remember that you’re a walking ecosystem, & be mindful of doing things that can unbalance your microbial life – i.e. using antibiotics necessarily, strong antibacterial washes, antifungals – anything that is powerful enough to use as a treatment can also potentially cause microbial imbalances. Opt for the gentler, more natural skin & personal care products, bathe ‘less rigorously’ use minimal products, eat organic, use natural cleaning products, & always question your Dr on the relevance of medication – sure it may be ‘safe with no known side effects’ but what about for your microbes? 

Environmental stressors:

We humans have spread across this entire planet with her many different climates – we’re pretty tolerant of the extremes because we’ve designed clothing, bedding, shelter & temperature control appliances to help us feel comfortable anywhere. But think about preference – are you a cactus or a moss? Prefer dry or damp? Do you feel happiest / more energetic in cold weather – or do you function best in the warmer months? Where do you choose for holidays? Some people seem constitutionally better suited to cool places, whereas others prefer warmth.  I’ve spoken to many people who’s arthritis / asthma / depression got much better or even resolved after a change of climate, or who ‘got sick’ immediately after they relocated.

 

…so there are a few more points to add to this checklist, but you get the idea – remember you’re just a part of nature too, consider that next time you’re feeling a little wilted :)

 

5 Health Tips From a Naturopath

Sometimes we need to look ‘outside the box’ – here are 5 things that can help you get healthier…

1. Listen To Your Body – Don’t Ignore it:

Some people get themselves into really big trouble because they ignore their body when it’s gently whispering that something is wrong. Ie – that itchy rash that you slathered with cortisone cream isn’t necessarily ‘better’ or ‘fixed’ just because it’s gone away now. The conditions in your body that created / gave rise to that rash are very likely still present, & you’ve made no attempt to change what you’re doing – just whacked some cream on to ‘make the noise go away’. That usually won’t be the last of it – often that rash will reappear somewhere else, worse than before – or you’ll get some other symptom (which may seem completely unrelated) popping up.

Symptoms are best treated as signals to pay greater attention to your health & make a change, not as annoyances to just remove ASAP. You can even use ongoing mild symptoms as a gauge to monitor where you’re at, & to help judge if a change you’ve made has been a good one for you. Respect your body’s attempts to communicate with you – if you ignore the whispers, you’ll have to deal with some shouting later on!

2. Diagnosis & Treatment – Shop Around, Get a Few Opinions:

Always get a 2nd (even a 3rd, 4th & 5th) opinion when a Dr recommends medication or surgery, or any invasive treatment that comes with its own set of risks &/or side effects. I speak to sooo many people who’re medicated unnecessarily, who’ve undergone surgery when other options would have been better. These are not decisions to take lightly, this is your body & you have the right to question your practitioner & get another opinion or 3 if you feel even slightly uneasy about the recommendations being given. I’m not suggesting that you ignore the diagnosis & recommendations of your practitioner, just putting it out there that different practitioners will have different approaches, different training, different experience & different tools to work with your issues. And no Dr has all the answers. You don’t have to go with the first piece of advice you’re given.  

3. Diet – Be Open to Change, Be Flexible:

Nobody really knows what diet is the best one for you – despite what they might say! But if you’re not feeling 100% on your current diet, it makes sense to try something different.  There are a lot of people who feel great on a vegan diet, a lot who feel better on a paleo diet, some just need to steer clear of dairy or gluten…some seem to thrive on the blood type diet…& then those who felt great for a while on some diet or other then slipped for no apparent reason.  

We really only know the tip of the iceberg about how our gut works, the way we digest & assimilate nutrients & the interactions between the gut microbiome & our brain & immune system. My personal feeling is that we need to remain open & flexible to try different approaches when we’re ‘out of whack’. You can find negatives in almost every single food if you look (even many vegetables), so don’t freak out when you read / hear something negative about one of your faves that you thought was healthy – maybe it does have some unhealthy bits, but often the overall effect is a good one when you take into account all the good bits!

4. Look After Your Emotions – They’re Much More Powerful Than You Think:

It doesn’t matter how healthy & balanced your diet is, or how active you are if you’re feeling unbalanced emotionally. Negative feelings can absolutely cause you to become unwell, especially anything that goes on for too long without you recognising it, addressing it & working through it. Things like strong sadness, grief, loneliness, anger, work or relationship stress.  We all have our challenges & stresses, we wouldn’t appreciate the ups if there were no downs – but, if there’s something in your life that is a constant niggle or a big loud disturbance to your mental-emotional wellbeing, it needs to be dealt with as a priority! Don’t set the expectation that you should be a completely zen monk-like human being, but if you’re placing all the focus on diet & exercise, & wondering why you’re not seeing results – look into the mental-emotional side of things. If you’re not laughing, playing, connecting, learning, challenging yourself, relaxing…doing whatever it is that feels most nourishing to your soul – do something about that today!! And if there’s an obvious stressor that is affecting you strongly, do something about that today too. Sometimes you just need to change the way you’re thinking about it, sometimes you need to make big scary changes.

5. Nature – Get Amongst It! You Were Designed To!:

So easy in this crazy concrete day & age to go for days / weeks without spending time immersed in (or even in contact with) nature. If you live & work in an apartment in the middle of a giant city, & have little downtime – it can be especially hard. A few ideas to help you ‘stay connected’:

  • Open your windows (unless your area is quite polluted, let the sunshine & outside air into your home – it will bring in loads of natural & healthy microbes & prevent your indoor environment from stagnating & growing toxic mould). This might not be appropriate in springtime if you’re suffering a hayfever flare, but for everyone else – open up!
  • Plant indoor plants (they can help filter & oxygenate your inside air, they attract healthy microbes & they brighten up your space). Ask at your local nursery for plants that are happy inside in pots, it doesn’t suit them all!
  • Start a veggie garden – even if it’s only a few herbs in pots on the balcony! Gardening is a proven antidepressant, it can be quite meditative & very satisfying – plus you get all those lovely dirt microbes when you work on it & when you incorporate your uber-fresh produce into a meal.
  • Head to the beach, lake, park, forest, farm etc in your downtime. Breathe deeply, hug trees, play in the mud, pat the animals, roll in the leaves / sand, swim & don’t rinse too quickly…get covered in microbes from healthy natural ecosystems! You’ll give your immune system something to do, & introduce some ‘old friends’ (microbes we evolved with) into your personal microbiome.
  • Get a pet. Yes, they drop hair all over the place & walk dirt from outside into your home, & lick the kid’s faces – but that actually makes your space healthier! Get over the grubbiness & embrace your messy pet. They make you healthier in many other ways too (studies actually show that pet owners are happier & healthier). Remember that as you’re sweeping hair & picking up poo :)
  • Buy farm fresh organic fruit & veg (shop at the markets), or grow some of your own. Plants taken fresh from a healthy organic soil ecosystem have a completely different microbiome than those grown on a chemical soaked conventional farm in chemically fertilised soil. Chemicals kill things / interrupt ecosystems. Even if the produce looks & tastes the same, you’re not getting the same good bugs with it. And bugs can have a huge impact on your health. It’s a good thing when you see a slug on the lettuce you’ve just bought…it means the food you’re eating supports life & that a living creature has chosen to eat it / make it’s home there…it’s much more scary if you never find creatures in your food!

…it’s not ALL about diet, exercise & supplements…these have their place, but they aren’t the only things to consider! Tell me what you’ve found to be the biggest health challenge, or the most unexpected healing tool you’ve figured out? Leave a comment below or send me an email.

Jeanie Xx
jeanie@goodmix.com.au

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

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

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 

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