My Poo Story / Join the ‘Poo Club’

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

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

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

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

 

JOIN THE PRIVATE GROUP

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

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

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

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

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

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

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


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

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

 

JOIN THE GROUP & SHARE YOUR POO STORY

Jeanie Xx

Probiotics Make My IBS Feel WORSE, Not Better!

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

IBS…or SIBO?

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

Different Bugs = Different Gas = Different Symptoms.

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

So…what to do ?

Starve the critters out!

Remove The Bugs, Improve The Symptoms?

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

Will They Come Back Again?

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

What Could Cause SIBO In The First Place?

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

How Can I Get Rid of SIBO?

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

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

What Is The SIBO Diet & Treatment Like?

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

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

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

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

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

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

Click here to try some ‘Prescript Assist’

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

Jeanie Xx
jeanie@goodmix.com.au

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

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

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

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

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

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

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

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

Low / safe to combine at an approved qty:

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

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

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

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

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

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

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

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

Jeanie Xx
jeanie@goodmix.com.au

Good Poo’s – The Forgotten Travel Essential!

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

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

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

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

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

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

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

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

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

Prevention:

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

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

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

If you do get sick with diarrhoea:

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

If you know you’re prone to travel constipation:

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

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

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

Jeanie Xx
jeanie@goodmix.com.au 

Dad Gut: Save Him With These Tips!

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

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

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

Jeanie Xx
jeanie@goodmix.com.au

An A-Z List of Common Foods & Their Gut Effects

Here’s a short list (just one for each letter) to give you an idea of how everyday foods can impact your gut (& therefore your general health).

Apple Cider Vinegar:

– fermented apple juice, contains probiotics & acts as a digestive tonic. Many with heartburn / reflux find it useful taken before meals (avoid if you have oesophageal ulceration or damage).

Banana:

– green bananas / banana flour are high in resistant starch (a type of prebiotic) which feeds your gut bugs. Ripe & green bananas may cause different reactions in IBS people (ripe = high FODMAPs, greener = lower).

Coffee:

– gastric stimulant, prebiotic polyphenols, appetite suppressant, sympathetic nervous system stimulant. Many use coffee as a laxative, others can’t drink it as it gives them the runs (stimulates the bowel). Many use it as an appetite suppressant. Use in moderation, some seem better off without, some seem better on it.

Dark chocolate / cacao:

– prebiotic, supports good bacteria. Get raw & the lowest sugar available.

Eggs:

– awesome nutritionally but high potential for allergy, don’t go overboard when your gut is out of whack.

Fruit:

– high natural sugar (feeds candida, watch FODMAPS as they can trigger bloating & IBS symptoms).

Grapes:

– sulphite preservative is generally used which can aggrevate IBS symptoms / cause other issues in sensitive people ie asthma, allergies, skin rashes – go organic. 

Herbs & spices:

– many are digestive tonics (chamomile, peppermint, fennel, turmeric, ginger, pepper, cinnamon).

Incaberries:

– less sugar & double the fibre of many more popular dried fruits. Ok not really common, but you try to think of gut influencing foods starting with I. (Other than ice-cream – which by the way is pretty much a gut nightmare).

Juice:

– concentrated sugar (in fruit juice) not recommended, though lower sugar organic vegetable juices can be great when detoxing or when you need nutrients but also a rest for your gut (ie illness).

Kale:

– great source of sulfoquinovose (SQ) to support your good gut bacteria. Also spinach & many other green leafies.

Leeks:

– rich source of prebiotic fibre.

Melons:

– best eaten alone as they digest very quickly. Many with IBS don’t tolerate.  

Nuts:

– small serves daily are awesome (studies show that nuts added to the Mediterranean diet make it even healthier).

Organic food:

– pesticides & chemicals can wreak havoc with your gut bugs, even if they don’t seem to impact you.  Eat organic as much as you can.

Pasta:

– cooked & then cooled makes pasta a source of resistant starch (obviously avoid if sensitive to gluten).

Quinoa:

– saponins in quinoa can make some sensitive people feel sick (& even vomit in severe cases), rinsing well will decrease levels, but some will just need to avoid.

Rice:

– cooked & then cooled (then cooked again if you like – ie fried rice) is the way to make your rice less ‘fattening’. You will turn a lot of the carbohydrates into resistant starch, which means you can’t digest them (so they don’t end up as blood glucose or turned into fat), & they go to the bowel to support your gut microbes. Yay!!

Sauerkraut:

– fermented cabbage, full of probiotics & a good natural digestive tonic (recommended to help with GERD / reflux, constipation & IBS / IBD).

Tea:

– high in healthy polyphenols, but can inhibit absorption of some minerals ie iron if you drink with meals. Good for you, but better away from meals.

Umeboshi ‘plum’ or Japanese pickled apricots:

– proven to improve stomach function & decrease GERD symptoms in some people. An old Japanese gut remedy, though apparently originated in China.  

Vegetable oil:

– avoid foods that list ‘vegetable oil’ as an ingredient. You can almost guarantee it’s a cheap & nasty one – like canola or palm oil. Especially avoid ‘hydrogenated vegetable oil. These are gut enemies!

Water:

– essential for healthy digestion. Too little will leave you constipated. Use a filter (the chemicals added to town supply aren’t good for your gut bugs).

Xylitol:

– a sweetener derived from Birch tree bark or corn (most common), often used in chewing gum & dental products. Good to help prevent tooth decay, but bad for our gut bugs (& still a sweetener, so not good for blood sugar metabolism / insulin resistance).

Yoghurt:

– quality yoghurt contains lactobacillus probiotics (look for brands that list them & give a number), or for highest levels make it yourself at home & add extra probiotics, & leave to ferment a little longer than normal.

Zaatar:

– a herb / spice / seed mix of  Middle Eastern or Lebanese origin. A nutritious way to add flavour to savoury food.


Shoot me an email if you’d like to know how a particular food (not listed above) might be effecting your gut.

Jeanie Xx

jeanie@goodmix.com.au 

Repair Mode – What To Do When Your Tummy Needs Some TLC

What should you eat when recovering from a gastro bug? Just eaten something you don’t tolerate & know you’ll pay for it? Or after a course of antibiotics? When you’ve just had a flare up from your IBD or IBS symptoms? What to avoid (& what is safest) when your gut is just feeling sensitive? When you know you’ve really abused your system or pushed it to the limit (i.e. a big weekend eating junk / drinking alcohol or overtraining / competing in a very challenging sporting event). What to do if you are just reacting badly to everything all of a sudden? Here are some tips to keep in mind…

Give it a BREAK!

In many of these instances, it can really help to just give your gut a good break! We all know how much better our brains function after a day / weekend off – & how revitalised we feel after a holiday or a sleep. Your gut also really benefits from some ‘down-time’ –  research into periodical fasting & its impact on the gut microbiome shows that it can help balance things out by giving your gut a few less hours on ‘digestion duty’ each day. Try just listening to your body (not your sweet-tooth, ignore that bit – it’ll soon shut up), & eat when you actually do feel hungry – I mean proper hungry. Not just because it’s breakfast time / dinner time / morning tea time / you’re at a cafe meeting a friend…get back in touch with your body’s actual signal to refuel. We modern humans have really lost that, food is just so cheap, so easy & so readily available. Many people find that intermittent fasting (IF) can help improve their gut symptoms – & there’s absolutely no harm in trying. Look into ‘The 5:2 Diet’ or ‘The Warrior Diet’ – lots of positive gut feedback using these methods.

Be Picky

When things are feeling delicate, steer away from the common gut triggers & irritants. This would include sugar, gluten, too much ‘cold’ raw food, too much meat, foods high in FODMAPS if sensitive (carbs that ferment rapidly in your colon & can cause distension, gas, pain & disturbances in bowel function), & anything you know that you react to (i.e. gluten, soy, nuts, casein etc). You need to eat minimally & reach for a balance of low-reactive foods (soups & broths are perfect, & cold pressed veggie juices – just sip small amounts at a time, & choose veggies you know you can tolerate).  Add in some soothing, healing herbal & nutritive helpers, like the following…

Soothing Help For Your Troubled Gut!

Herbal Demulcents: Plants with this property act like a healing, soothing ‘wound dressing’ to assist with gut-mending.

Aloe vera, calendula, marshmallow, slippery elm, comfrey & licorice are great. Look for gut healing supplements which contain these ingredients, or test them one by one to see what helps you most.

Natural Antiinflammatories: To calm & settle the reactivity, & get some stability back.

Fish oil (high dose to start, if you really need the therapeutic anti-inflammatory effects take 10-12mg daily), flaxseed / chia, krill oil, algal DHA / EPA, turmeric, ginger, aloe vera, plus diverse prebiotic fibre to support your own production of anti-inflammatory SCFA’s.

Antispasmodics & ‘gas-helpers’:

Peppermint oil, ginger & activated charcoal can provide relief from gas, pain, distension & bloating.   

Nutritives: Useful for when you are ‘depleted’ & need to repair / rebuild the gut lining.

L-Glutamine, Zinc, Vitamin A & D (cod liver oil has both of these in a natural form), bone broth, mucopolysaccharides (oysters, shellfish, aloe vera, slippery elm, okra), & don’t forget fibre to feed your gut bugs (they will help heal the damaged gut lining but if they are starving- they can actually start to eat into it!)  Ask in your local health store or pharmacy for a ‘gut repair’ type formula, grab some gut-friendly fibre & probiotics too.

Nervous system support: These can be great for the gut & nervous system if you are a bit ‘highly strung’ or are going through a stressful period!

Kava, L-Glutamine, chamomile tea, liquorice tea, green tea, massage, exercise, lavender oil, belly breathing,  meditation, yoga…stress is the worst thing for your gut – & it’s not so much what is happening in your world, but your responses & reactions to what is happening. You can make changes there.

 

Love to know how you go with these or have your own remedy to share. Just leave a reply below :-)

Jeanie Xx

4 Big Reasons That Diverse Fibre can Help you Achieve a Healthy Bodyweight

Lisa & Karl have been eating the original ‘goodMix’ Blend11 for years on the quiet, but it’s too good to keep it a secret now! Lisa is always glowing & beautifully slim – she looks truly amazing for her 57 years, & Karl is looking sharp & has apparently lost quite a few kg lately as well..could the Blend11 be lending a hand?

4 BIG reasons

#1 Fibre fills you up, lowers your blood sugar levels & keeps your energy levels stable.
A healthy bowl of good fats, fibre, slow carbs & protein in the morning (like for instance, Blend11) = no carb-induced blood sugar roller-coaster for the day. Plus you get the amazing by-products of your bacteria breaking down all that fibre.

Short-chain-fatty-acids (scfa’s, what some of your bacteria produce when they breakdown fibre) can be used as a fuel source – so you get fed once when you digest the parts of your breakfast that your own body can breakdown, then you get fed again when the gut bugs digest the fibre into scfa’s. Better value from your breakkie bowl…plus long-lasting, stable energy means you won’t tend to reach for that muffin or coffee at 10am (so it can actually save you money too)!

#2 Fibre decreases cravings for carbs & sugars (excess refined carbs & sugars ruin your metabolism & lead to diabetes & obesity).
Fibre feeds your good microbes, so they reproduce & crowd out the bad guys (many of your sugar & carb cravings are actually caused by your pesky sugar-loving ‘bad’ gut bugs)!
Good microbes also help you to extract more nutritional value from your food, & better nutrition = less deficiencies = less cravings caused by those deficiencies (mineral deficiencies are a well known cause of cravings too). When you eat enough fibre, your blood sugar is much better controlled. Increasing your fibre intake is one of the best things you can do if diagnosed with type 2 diabetes or pre-diabetes. (That & starting to work your muscles harder).

#3 Fibre helps our gut bugs to bring down the systemic inflammation (systemic inflammation = your whole body looks & feels ‘swollen’).
SCFA’s – the amazing by-products of fibre being digested by your gut microbes act as powerful anti-inflammatories, & are produced in your bowel! Provided you’re feeding your good microbes enough fibre each day, that is. A healthy, properly fed gut pumps out soothing, healing, anti-inflammatories for you (this has a slimming effect & keeps you looking lean), whilst a gut that gets fed mostly on processed food, devoid of ‘good microbe food’, will be the root cause of many inflammatory problems (obesity is just one). If your gut is struggling, you’ll tend to always look a bit ’swollen’ & carry more fluid. Fix the inflammation & the weight can come off much more easily. This is not always the case – many very lean people also have gut troubles, but I have seen many, many heavier people notice a huge improvement in metabolism when they really start looking after their gut flora.

#4 Fibre can decrease emotional eating & mean you’ll feel more like exercising (yep, for real).
Seems a bit far-fetched, but science is now proving it – many studies are showing that your gut microbes can strongly influence your moods, & your moods can actually influence your gut bugs too! This knowledge may help us to better understand things like depression & anxiety (who eats multiple slices of cheesecake when they are feeling down, or lives on chocolate during exam week?) Not me, but I have heard of this phenomenon occurring…If you’re feeling happy & balanced, you are much more likely to exercise regularly & make food choices that support your health. But when you feel like crap, you tend to exercise less regularly & eat more crap too…or does the eating crap & not exercising come before the feeling crap? A bit of both – even the fittest, healthiest eaters can sometimes feel down / overwhelmed / stressed out, but I bet you a pallet load of Tim-Tams that low energy, moodiness, depression & anxiety will all improve with a diet that supports good gut health. The links between gut issues & mental / emotional issues are very strong & well researched – but we only know the tip of the iceberg still.

There is so much to learn about our guts, our microbes & our weight – but it is very clear right now, that consuming a diverse range of fibre is one of the easiest ways we can support a healthy gut microbial population, decrease systemic inflammation & improve our metabolic health.

We often hear from customers who’ve lost weight since starting on the Blend11, & there are a few truly amazing stories of 20-25kg losses (other things used as well, but they do say that Blend11 has helped immensely). We want to hear from you too – has anything changed with your weight since starting on the Blend11? Has it helped, or has it done nothing for your efforts? What else has worked? What do you struggle with? Let us know, we’ll try our best to help & all the info we can gather can be used to help others lose some ‘excess baggage’ too!

email me: jeanie@goodmix.com.au

Jeanie Xx

Your Body – The Filthy Germ Carrier!

No matter how clean you think you are, you are literally covered in germs – inside & out. Like it or not – it’s true. You are absolutely filthy…sorry.

But before you go rushing back for another scrub in the shower, think about your body as a planet, & your different body parts as different ecosystems or microclimates within & on that planet. i.e – the dry, exposed skin on your forearm is a relative desert compared to the moist, warm, hairy, protected valley that is your bum-crack & genital region (this should be a microbial rainforest)! Your armpits are probably somewhere in between these two, & your mouth & gut may be like warm tropical oceans or lakes, swarming with a sea of microscopic life.

The point is – we have to remember that ‘our’ body is not just ours. We are not just ‘us’. We are like a walking planet, supporting microbial inhabitants who are also vitally important in the health of that planet. Just as the health of Earth’s oceans & rainforests effect the health of the entire planet, we can look after our little microclimates with their microbial inhabitants to help ensure the entire ‘planet’ (our body) stays in balance.

THE DIFFERENT MICROCLIMATES IN YOUR BODY.

Part 1: Your Mouth Microbiome

Your mouth is the first point of contact for everything you take into your digestive tract for immune scrutiny / processing. If your gut is a river, your mouth is like the source of that river – so it can potentially influence a lot of things further down the line. Just think about how many times you swallow in a day, & imagine how many microbes are in that saliva? You are constantly seeding your gut with a sea of swallowed microbes! What if your mouth & gums are in poor condition? If your have gum disease, you’re likely to have ‘leaky mouth’ (like leaky gut), allowing things from your mouth to get into your bloodstream that just shouldn’t be there, causing immune issues – a kind of ‘upstream’ leaky gut.

It is well known that a healthy oral microbial balance decreases your risk of heart disease, & inflammatory bowel disease is also apparently more common in those with gum issues. Babies born via caesarian have a different oral microbiome to their vaginally born cousins. H-pylori (the bacteria that can cause stomach ulcers) also lives in biofilms in the mouth – regular dental cleans can reduce reinfection rates. Oral thrush shows us that the body has an overgrowth of the candida organism…there is a LOT going on in our mouths!!

Add to that, we do some strange things with our mouths – that can influence the balance – like kissing other people’s mouths (& other body parts), kissing pets, smoking, drinking hot beverages, swishing things like mouthwash, sucking breath pearls, medicated lozenges, chewing gum, wearing lipstick, using toothpaste etc…all these things can impact the mouth microbiome…even forgetting to drink enough water or breathing through your mouth when you sleep.

Tips for keeping your mouth ecosystem in good condition:

  • try to breathe through your nose
  • stay well hydrated (pure, filtered water & unsweetened herbal teas are best)
  • avoid alcohol & cigarettes
  • eat sugar & refined starches minimally
  • try to rinse with water after eating stickier carb / sugary foods
  • leave some ‘gaps’ in between feeds
  • be careful of sipping drinks other than water all day (i.e. acidic things like apple cider vinegar & lemon water can eat into your tooth enamel – best to have these in one short drink, not great for sipping all day).
  • drink green or white tea, several cups daily
  • get plenty of vitamin C in your diet (fresh fruit & veg)
  • take a CoQ10 supplement if you have gum disease
  • eat a mineral rich diet to keep the teeth strong
  • clean your teeth gently but thoroughly, with care each day…aim for early morning before your leave the house & last thing before bed…can’t wait for those probiotic toothpastes to become standard issue, the chemical ones are not ideal for maintaining healthy microbial balance. Try a natural one with aloe vera & minerals like calcium & silica – but be guided by your dentist if you have dental / gum disease.
  • avoid harsh alcohol & chemical containing mouthwashs
  • use floss, thoroughly & gently, & do it regularly
  • try a mouth specific probiotic lozenge
  • try an aloe vera containing mouthwash
  • try oil-pulling (many swear by it)
  • keep a pot of mint growing near your door, & chew on some fresh leaves as a natural way to keep your mouth fresh & teeth clean (chewing stimulates saliva, which is good to keep the balance).
  • look after your gut health further down, it can impact your oral cavity too

Tune in next week for some fun facts about your nasal microbiome & easy  tips for keeping it healthy (particularly important in the winter flu season!)

Jeanie X
jeanie@goodmix.com.au

Improve Your Insulin Sensitivity & Lose the Belly Fat!

Insulin sensitivity is something you need to know about if you struggle with your weight & nothing seems to work for you.

What is Insulin?

Insulin is a hormone that gets glucose out of your bloodstream & into your cells so you can use it for fuel, or store it for later use. When you are insulin resistant though, this system doesn’t work properly & glucose tends to just get placed into long-term storage (fat). The more fat you have stored already – the more insulin resistant you become, a very annoying cycle affecting many Australians today, which can ultimately prove fatal.

When you think insulin, you first think diabetes. But you should also be thinking muscles & fat, weight loss & energy.

When your body senses high blood glucose (ie after eating) insulin release is triggered (to get the glucose out of your bloodstream & into your cells for burning). If you’re eating loads of carbs all the time, your cells become less & less sensitive to insulin (it’s just always there), so you end up with constantly high blood sugar & high insulin, because your cells aren’t letting the sugar in to burn it. You are ‘resistant’ to the normal effect of insulin, no longer sensitive to its action. This is a bad situation – you’ll put on fat, lose muscle & feel tired & cranky too.

Feeling like you might already be insulin resistant? (Don’t worry – it’s not just you, there are millions of other Aussies in the same boat).

So how do you become more ’insulin sensitive’ again?

Morning / Fasted exercise:

This uses up all of your left-over stored energy very quickly, & will force you to then rely on fat as a fuel source. Walk fast, or jog slowly, for 40-60 mins each morning (or as many mornings as you can, on an empty stomach. You can drink a black coffee (no milk or sugar) beforehand if desired, this can even help you burn fat. If you can’t exercise in the morning at all,, try a gym session anytime (weights) that will burn through all of your stored glucose, giving you an empty tank like when you wake up – & then do your 40-60min walk / jog / lower intensity cardio. You’ll get waaayyy more fat-burning bang for your exercise buck. Exercise really is the best way to become more insulin-sensitive, as muscle contractions increase the glucose receptors on your cell walls – allowing more sugar in to be utilised as energy (instead of it just ending up going into storage as fat).

Increase muscle mass & burn some fat:

The more muscle you have, the better your blood glucose metabolism will be. Muscle is so important for fat loss, even when you are asleep your lean muscle mass will be burning through fats for you.  Diabetics should read bodybuilding manuals, the info would help immensely (just ignore the fake tan & body oil sections).

Good fats:

You need omega 3’s to make your cell walls work properly, if you’re still eating bad fats (ie margarine / chips / biscuits / ’vegetable oil’ trans fats etc – your cell membranes won’t be working properly (things like glucose can’t get in easily to be utilised by the cells). Eat plenty of omega 3 fats, or take them in a supplement form if you hate fish. Only eat grass fed animal products, avoid anything grain fed.

Watch the Carbs / try IF:

Decrease them (by a lot), so you give yourself a break from the constant insulin secretion. Trial intermittent fasting – if it feels good for your body, eat only ‘good carbs’, like berries & veggies, legumes, nuts & seeds. Less food (esp carbs) means less insulin secretion, which will mean you get more sensitive to it again over time (then you may be able to relax a little with your diet again.)

Fibre:

Use fibre to slow the release of carbs. Ie if you’re going to eat cake, have some nuts with it! Choose the carrot cake with walnuts, the bun with most seeds (or if you really want to get well – just back away from the bakery)! Focus on fat, fibre & protein & you will improve your insulin sensitivity.

Stress Management

When we experience stress (& cortisol release), it causes our blood sugar to go up. This is very useful if the stress is caused by something chasing us, but not good if we’re sitting at our desk, stressed by a work deadline or relationship issue. Obviously if you’re stressed & running away, you burn the glucose, if you’re stressed & sitting…you’ll need more insulin to lower your blood sugar. Most of us are under too much stress (raising our cortisol, blood sugar & insulin constantly),so our body becomes desensitised & just tunes out. This is how prolonged stress can cause / contribute to insulin resistance.

Sunshine

Vitamin D is crucial for insulin sensitivity, maintaining lean muscle mass, strength, athletic performance, fat burning…along with so many other things!  Looking fat in your bikini is the best reason to get down to the beach in it!

Gut Health

Gut health cannot be overlooked when treating metabolic dysfunction – it can play a huge role in insulin resistance. Your gut bugs influence your levels of inflammation, your metabolism, how likely you are to crave certain foods, how you extract calories from them, & how your blood sugar reacts to what you eat. Obesity and diabetes can be “transferred” from one group of mice to the other simply by altering their gut flora. Some human cases of this have been observed with FMT therapy (where human gut bacteria is transferred from one person directly to another).

Smoking:

Smoking will make you insulin resistant, & also the people around you breathing it in. Your smoking could be making your spouse / kids fat.

Sleep:

Bad sleep will make you insulin resistant – if you’re serious about fixing your metabolism, you must prioritise sleep.  Do not underestimate the power of quality sleep to heal you, & poor sleep to make you sick.

Some things that can help with sugar metabolism (get advice from your practitioner):

  • fish oil
  • apple cider vinegar
  • magnesium
  • fenugreek
  • cinnamon
  • aloe vera
  • turmeric
  • probiotics
  • prebiotics

…there are so many more, & best to see a professional who can choose what suits your case best, but feel free to incorporate more of the above mentioned into your diet.

Love to hear any questions or struggles you’ve experienced with weight loss. Just send me an email an I’ll do my best to get back to you ASAP.

Jeanie X

jeanie@goodmix.com.au

Examine your diet before getting your doctor to examine you!

If you suffer from any of the conditions below, you could really benefit from some regular pre & probiotics in your diet. Examine your diet before getting your doctor to examine you!

So easy to do, & such huge benefits! Some activated Blend11 & yoghurt at breakfast, some kimchi or sauerkraut with lunch & dinner…& plenty of fruit & veggies, nuts, seeds, ancient whole grains, beans & legumes as the base of your diet = plenty of bacterial support for a healthy gut, which can also really help with….

  • metabolism, weightloss & improved body composition.
  • insulin resistance, diabetes, high cholesterol & cardiovascular disease
  • inflammatory symptoms i.e. arthritis
  • atopic conditions i.e. asthma, allergies, eczema & hay fever.
  • depression, anxiety & brain fog.
  • fatigue
  • fatty liver
  • gallbladder disease
  • auto-immune disease
  • urinary tract infections
  • vaginal candidiasis (thrush)
  • some vitamin deficiencies
  • gingivitis / gum disease
  • acne
  • PCOS (polycystic ovarian syndrome) & other hormonal imbalances

Blend11: Blowing & Controlling your mind?!

How food affects your mood…through your gut bugs!

 

If you’re a gut-geek like me, you’ll know that there is a strong link between your gut health and your mental health – statistics vary, but it is thought that over 50% of people who suffer with IBS (for example), also suffer from some sort of mental / emotional disorder – commonly depression and / or anxiety.

 

There have been many trials carried out now demonstrating the amazing ways your gut bugs can influence your brain chemicals and mood. Your gut bacterial activity can literally alter your brain chemicals and the food you put into your tummy will create the environment & food source to support either lots of ‘goodies’ or ‘baddies’, meaning you will feel consequently happier or sadder. Very simplistic, but that is what it all boils down to the fact thyour food impacts your mood, through your gut bacteria & the chemicals they produce – there is no denying it. You can honestly tell your teenagers to eat up their fermented foods, because they’ve been proven to decrease social anxiety! Get into the yoghurt & sauerkraut if you’re the awkward type!

 

I’ve met countless people asking for help with their gut issues, who also suffer from mental / emotional symptoms – they just go together.  Dr Perlmutter (neurologist) says “in my 30+ years of dealing with patients with issues like depression and brain fog as well as an inability to lose weight, the program outlined above has proven to be the most powerful treatment strategy I’ve ever recommended!” He’s talking about a diet rich in pre and probiotics. Dr Kelly Brogan, (qualified in psychiatry, psychosomatic medicine & integrative holistic medicine) believes that “your micro biome influences practically everything about your health, including how you feel emotionally, physically, mentally”.

 

…so…a smoothie or breakfast bowl with either Blend11 or NeoBlend, teamed with quality yoghurt (or anything else rich in probiotics and pre-biotic fibre) can literally be considered a mind-altering substance! Seriously, spend a few hours reading up on this stuff & you’ll think more about what goes into your mouth!

 

See just a small amount of recommended reading below to start you off, & learn how to fix your mood with food :)

 

‘A Mind of Your Own’ Dr Kelly Brogan

‘Grain Brain’ & ‘Brain Maker’ Dr David Perlmutter

‘The Mind-Gut Connection’ Emeran Mayer

‘The Good Gut’ Justin & Erica Sonnenberg

‘Clean Gut’ Alejandro Junger

‘The Second Brain’ Michael D. Gershon M.D.

 

From Gut to Brain: The Inflammation Connection | Blog | Kelly BroganMD

 

Gut Microbiota: The Brain Peacekeeper

 

http://universityhealthnews.com/daily/depression/the-best-probiotics-for-mood-enhancing-the-gut-brain-connection-with-psychobiotics/

 

There are seriously countless studies & articles out there now…us naturopaths have been saying ‘it’s all in the gut’ for decades. The GP’s used to laugh at us, but…we told you so ;)