The Blend11 nutritional panel is incorrect! Yay!!

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

WATCH THIS VIDEO !

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

WRONG

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

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

CORRECT 

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

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

More Blend11 FAQ’s

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

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

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

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

Is Blend11 Keto Friendly?

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

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

Gut-Friendly Keto breakfast ideas:

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

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

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

Testimonial:

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

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

CLICK & READ HUNDREDS OF CUSTOMER REVIEWS

*LIMITED OFFER

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

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

Blend11 – The FAQ’s

Here’s a list of the most frequently asked questions we get at markets about Blend11! Hopefully if you have a burning question, it’s covered – if not, feel free to send it in & I’ll do my best!

FAQ’S:

Q:What does Low FODMAP mean? And why should I should know or care?

A: Low FODMAP foods contain low levels of the rapidly fermentable carbohydrates known to trigger IBS symptoms. Researchers from the Monash University in Melbourne developed a diet keeping FODMAP’s low (The Low FODMAP Diet) that can really help people with IBS or other gut issues to better control their symptoms (& get back to living a normal life!) It is becoming recognised globally as one of the first ‘prescriptions’ to try for those with medically diagnosed IBS. It helps approx 75% of IBS people to gain control & lessen symptoms.  

The acronym stands for: 

F………Fermentable (broken down by your gut microbes)

O……..Oligosaccharides (fructans & galacto-oligosaccharides)

D……..Disaccharides (lactose)

M…….Monosaccharides (fructose – in excess of glucose)

A……..and

P……..Polyols (sorbitol, mannitol, xylitol & maltitol). 

The diet is NOT a diet that we should all start following, it’s really just people with IBS, SIBO, bloating, pain, bowel irregularity or IBD who should be aware of this – to help understand & get control of their symptoms. Low FODMAP eating is not intended as a long-term healthy diet (many really healthy foods are high in FODMAP’s). But it’s just handy to know what foods can make you feel a bit funny in the tummy if you eat too many. For me (no IBS), I notice apples (more than 1 a day) & other fruits can make me a bit uncomfortable…but small amounts are totally fine. By far the most common FODMAP reactions I hear about at markets are to onions & garlic, wheat & milk products. Legumes are right up there too. 

Q: What is a ‘best poo ever?’ 

A: No 4 on The Bristol Stool Chart! The ’smooth sausage’ – the holy grail of poos! We should all aim for mostly number 4’s (variation is normal & ok, but as long as you usually see number 4’s, you’re doing well!) PRINT OUT THE CHART FOR YOUR TOILET DOOR. Good gut = good poos. 

CLICK TO WATCH ACTIVATION

Q:Why do you have to soak Blend11? That’s annoying / time consuming / weird / I like it better crunchy…

A: When seeds absorb water they think ‘yay, it’s rained – now is our time to start growing!’ They are stimulated to release enzymes, which start to break down the stored nutrients (meant to nourish the seed & support growth before roots & leaves have developed. Enzymes are great for us, plus we can then get more nutritional benefits from the Blend. 

If you think about it, seeds are designed to pass through the digestive system of whatever animal eats them so that they can then start growing in a nice pile of manure once they come out the other end! They are designed to withstand digestion. When we pre-soak them, we ‘trick them’ into coming out of their dormant, protected state. Soaking / activating makes them much easier to digest, the protein content increases & the nutrients become more bioavailable. This process (soaking seeds / grains) is also being introduced in the farming industry to achieve better feed efficiencies etc for livestock, (there’s a lot of research & evidence behind it, not just some crazy market soggy-seed-sellers)! 

Q: How many days can you keep the wet mixture in the fridge? 

A: Soaked Blend11 is fine in a sealed container for up to 3 days in the fridge. This is something we’ll know more about once the CSIRO research has been completed (we’ll let you know how long is the optimal soak time). We have been recommending 3 days for the past 6 years with good results. 

Q: It looks like muesli, but is way more expensive??!!

A: The price question is always there when you have quality food, simply because we are now surrounded by so much poor quality food! We have become used to expecting cheap food products because food manufacturers develop products with emphasis on price point & not enough care factor about nutrition & health. In most cases, you get what you pay for! Most seed blend / muesli manufacturers will fill their packets up with the cheaper ingredients like sunflower seeds (just look at the first few listed ingredients to see what the main proportion of a product is). I could have made Blend11 much cheaper but I don’t like the fatty acid profile of sunflower seeds to be eating them every day (really high in omega 6 which we get plenty of).  I preferred to make the product much heavier in anti inflammatory omega 3’s, coconut & monounsaturated) as sunflower oil is used in so many processed foods etc – most people get too much. And everything in Blend11 is certified organic (except the almond flakes), so that obviously adds to cost (but also to benfits – gut microbes & human bodies both hate chemicals). 

Blend11 has some pretty awesome therapeutic actions, so our ingredients cannot be compromised (the effects may change, & we would have A LOT of cranky customers!). We’ve actually tried to make a cheaper formula, but it didn’t give the same results when we tested it on a few ‘regular’ customers! Plus we often get feedback from people trying another brand that it’s ‘just not the same!’ Second or third best poos –  if you’re lucky!

Q:Can I eat this if I have diverticulitis? 

A: Yes, but you always should soak the mix at least overnight & even smoothie it if you’re still worried. Most people over the age of 60 have some diverticular pockets, & many will never have any problems / acute attacks even though they continue to enjoy nuts & seeds. Many people with pockets are just fine with eating whole seeds, drs are starting to become aware of this (the gastroenterologist I do a bit of work with is on the same page). Listen to your body on this one though, most people are fine with soaked seeds, almost all will be fine with soaked & then blended. It would be highly unlikely to get any adverse effect from a smoothie with soaked seeds, this is exactly what people with a sluggish bowel & diverticular disease really need, to keep the good bugs well fed & the baddies away, keep the bowel moving easily with no pressure build up, as well as keeping the bowel lining healthy & nourished with loads of short chain fatty acids (amazing anti-inflammatory by-products of fibre fermentation). 

Q:This is really high in fat?? Surely it’s not healthy then, it’ll make me fat!!?? 

A: OMG, this question comes at me still, mostly from 55-75 yr old ladies who are often overweight due to insulin resistance brought on from a decades of low fat eating (with the compensatory carb overload!) 

Eating fat does not make us get fat. Fat makes us feel full, keeps us looking great, esp skin & hair, it supports fat burning ability, & will decrease hunger / cravings for sugars & carbs thus preventing insulin resistance, the main cause of obesity! Most people feel really good on a diet high in healthy fats, this blend contains a great balance of omega 3, 6 & 9, as well as monounsaturates & mct’s. Blend11 is almost 40% fat, compare the nutritional panel to other muesli type products (& look at the sugar & carbs line too!). The carb content is mostly fibre & the sugars are very low (& their absorption is also slowed by the fat fibre protein hit). 

Q:I can’t eat grains. Blend11 contains millet, buckwheat & amaranth! 

A: These grains are – gluten free, low reactive, high protein, soaked overnight to improve digestibility / decrease reactivity, & the millet & amaranth are cooked. Buckwheat is technically a seed, not a grain. Most people are totally fine with a little soaked buckwheat, & a few puffs of millet & amaranth (millet & amaranth are only 2.5% of the mix by weight, they just look like more as they’re full of air – so actually Blend11 has very minimal grain content).

Q:Fibre makes me fart. Do I really need more?

A: Your gut is like a fermentation tank. Farts mean there is a lot of fermentation happening. Fermentation is good! Our butthole is the release valve – like you’d want to loosely cover anything that you’re fermenting so it doesn’t explode! We would explode too if our butt couldn’t let gas build-up escape when it needs to! By-products of fibre fermentation (& fart production) are SCFA’s ’Short Chain Fatty Acids’. These act as anti-inflammatories & are extremely beneficial to the gut lining as well as the rest of the body. They actually pass through your bowel lining & into your bloodstream, so think about this – if your’e farting it means you’re fermenting. Surely a few extra farts is worth it to get your gut producing plenty of these amazing systemic anti-inflammatories! Any increase in fibre can temporarily make you a little more gassy, but it should settle right down as your microbes adjust. But yes, fibre does make you fart, & farting is a healthy thing!

Q:That bag is tiny, I’d be finished that in 2 days!

A: This is not a regular muesli. It’s used more like a ‘topper’. You only really need 50g daily (2 heaped tablespoons or 1/3 of a cup) to see the digestive benefits. Some people find that they only need to use it every second day or a few times a week, so the bags last much longer than you would expect. You mix it into something else, like fruit / yoghurt / smoothies / porridge / bircher etc. 

Q:Can my baby have this? 

A: If your baby is eating plenty of solids & there is no known reaction to any of the Blend11 ingredients, they can try it for sure. Always soaked, start with small quantities & observe response. 

Q:Can I have this during pregnancy? 

A: Yes!! Pregnancy is one of the most important times to focus on getting your gut microbes right because your baby will (all going to plan) get covered in them during the birth process!  A healthy gut microbiome passed on to bubs will mean less chance of eczema, allergies, hayfever, obesity, diabetes, anxiety & depression in later life. Feeding your good microbes with diverse fibre during pregnancy will help build your baby one of the foundations for a healthy start in life, a diverse microbiome. Added bonus is, pregnancy constipation / sluggishness is relieved! We get really great feedback from pregnant mums & a Blend11 smoothie is awesome as a ‘one handed’ quick & nutritious breakfast option while breastfeeding too!

Q:Why are there so many ‘gut health’ gurus, books & products now?

A: Because drs & scientists are finally taking notice of us crazy poo-obsessed naturopaths & began researching, only to find out (surprise surprise) that your gut health can heavily influence so many health issues! Of course every manufacturer is now using that knowledge to sell more gut friendly food & gut health supplements.  Research will continue to uncover more about our gut as technology improves & more funding is allocated. We only know the tip of the iceberg now, the next few years will be very interesting (& will see a flood of even more gut support products come on to the market). We’ve been talking about it & collecting feedback from you guys for 6 years now in markets, & the shift in general consumer awareness during that time has been massive. We used to get blank looks when saying ‘it’s good for your gut’. Now we get knowing nods from most people – but also some skepticism because ‘everything is good for your gut health these days.’ Guess you can’t win!

Q:Is this a probiotic food? I already take them after I have antibiotics. And I eat kimchi & kefir. 

A: No – it’s not a probiotic. It contains PREbiotic fibres to support your probiotic population. Prebiotics are things that support the growth & encourage good balance of gut bugs. Blend11 contains a very diverse range of ‘microbe accessible carbohydrates’ to ensure that gut microbial fermentation occurs along the entire length of the colon.  Gut microbial fermentation keeps your bowel lining healthy, helps decrease inflammation both in the bowel & also systemically throughout the entire body. 

Q. I don’t think I need this stuff, my gut is fine…I think…

Hmm – in this day & age, it’s unlikely that your gut is fine. Our gut microbial balance is not very healthy, for a few reasons…Crappy processed food choices, chemicals in our food & environment, high levels of stress & 3 generations of too many antibiotics & other chemical medications (whilst sometimes essential & life saving), are a big reason for that.  It can take months or even years for people to get their guts back on track after a course of antibiotics – some support with pre & probiotics / fermented foods is essential here, & eating plenty of diverse, fermentable fibres (like Blend11) can really help make sure you’re feeding the good guys so they can start to repopulate nicely. Even if you have no gut symptoms, a daily dose of diverse fibre can be a great preventative gut (& whole body) tonic.  

If you have a question that is not answered above, just shoot me an email or comment below.

Jeanie Xx
jeanie@goodmix.com.au

p.s. If you’re reading this there’s a good chance you’d like to try some Blend11, or are interested to find out more….so here’s a BONUS – try Blend11 (no shipping charge) by using this coupon at the checkout: tryme – limited number of coupons offered, so if it does not trigger free shipping then you’ll just need to get to one of our markets or stockist.

PondWater – Supergreens Plus Aloe. Why this combination?

…just thought I’d share with you why I chose the ingredients I did when producing ‘PondWater’! (Ther’s no tadpoles, I promise!)

  • Pure Inner Leaf Aloe Vera
  • Spirulina
  • Chlorella
  • Barley Grass 
  • Spelt Grass
  • NOTHING ELSE!

Aloe Vera – pure inner leaf gel:

I could have made PondWater MUCH cheaper had I left the aloe vera out, or decreased the percentage used (it’s 8%, not just a teeny bit to make the ingredients list look good).  I really wanted it included at a good therapeutic dose, because in the years I spent working in health stores & pharmacies I’d spoken to so many customers who swore by their aloe inner-leaf drinks, for numerous ailments – plus it has such a long history of helping with digestive issues.  Thousands of years of anecdotal evidence beats the latest clinical trial any day in my book!  I’ve always been a huge believer in treating the gut first & that all disease can be improved with some attention & TLC to the gut. So, aloe inner-leaf gel, as one of the most useful gut foods out there just had to go in, pricey or not! Imagine how many kgs of fresh aloe vera gel it takes to create just 1kg of pure dried powder, it’s a lot when you consider the high water content in the fresh plant, & that all the outer skins cannot be used.

We had a lot of ‘gut people’ already using Blend11, so I thought aloe would be a perfect addition to supergreens to help support gut microbial balance, the gut lining, as well as the things we can all use help with – energy, immunity, inflammation, skin, liver & metabolism.

As well as the long appreciated gut-soothing, prebiotic, anti-inflammatory & antimicrobial properties, there have been some very promising Aloe Vera trials showing improvements to blood glucose control, cholesterol & triglyceride levels, uric acid levels & many skin issues. Watch this space as more evidence comes to light, though for me it’s fairly obvious that a food / supplement / lifestyle change is doing good things when you can see positive changes in skin & an increase in energy (the 2 most common things people notice when using Pondy regularly).

*Note that PondWater only contains pure inner-leaf aloe gel, no latex – so it comes minus the anthraquinones found in whole leaf aloe extract. Anthraquinone is the bitter constituent found in the green outer leaf & latex which has some really negative effects like gut irritation, potential liver toxicity, & it acts as a harsh stimulating laxative. Be careful when harvesting fresh aloe yourself that you don’t ingest the outer leaf or the yellow stuff just underneath.

Spirulina & Chlorella:

Anyone who’s worked in a health food store longer than a few years gets a sense for ‘supplements that are mostly hype & will enjoy huge popularity then pass, but there are some real ‘stayers’. Spirulina & Chlorella are 2 of them, consistently popular for decades because people actually do notice a difference when they use them, & even more so when they run out! These tiny greens have been used as food / medicine for hundreds of years, beginning back in the days when foods (rather than chemicals) were our go-to therapeutics!

As well as being nutritional superstars with up to 70% protein, good fats, loads of vitamins, minerals, antioxidants, trace elements & fibre (phew), spirulina & chlorella (like aloe) are ‘selective’ prebiotics. They have antimicrobial properties as well as playing a prebiotic role, supporting some of our beneficial organisms while suppressing some of the nasties. The soluble fibre they contain is metabolised by gut microbes into the highly beneficial, anti-inflammatory short-chain fatty acids (SCFA’s). The algal supergreens are similar to & very complementary to the actions of aloe vera – research suggests that they are all great food supplements for helping normalise blood sugars, triglycerides &  cholesterol. Perfect food-medicine for the average Joe & Jo-Anne, looking to lose a few kgs & get their diabetes & cardiovascular risk factors under control.

Barley & Spelt Grass:

Don’t worry – they’re guaranteed gluten-free! Our grasses are grown in Australia, specifically for the gluten-free market. They’re grown organically outdoors in soil & sunshine, then harvested & dried long before any grains have even developed, & batch-tested so we have no concerns with gluten contamination (as can happen with other grass powders). We have many gluten intolerant & coeliac customers doing really well on PondWater. Both grasses are highly nutritious (protein, vitamins, minerals, antioxidants, trace elements & fibre). Once again – grasses are fantastic microbiome food, offering selective prebiotic benefits along with polyphenols to support a healthy gut microbiome. And if anyone asks ‘what about the famous cardiologist Dr Gundry? He says grass is toxic to humans & it makes dogs throw up & we can’t digest it (viral Facebook video, eyeroll emoji)…well think about this. Humans can’t actually digest any fibre. Our microbes do that for us, fruit, veggies, nuts, seeds, beans, algaes, grasses – the fibre in all of them is food for our gut bugs to thrive on, not for us to digest personally, we can’t do it. And any vet (or anyone with a dog) will tell you that dogs often eat grass without vomiting afterwards, maybe they know it’s good for their gut bacteria? My bet is yes it is, the dog microbiome is really similar to ours. I’ve personally seen many people introduce a powdered grass supplement into their diet & feel much more energetic, notice changes in blood fats / sugars, skin improvements…maybe a side effect of the dreaded grass toxicity? I must be extremely unwell with all the grass I’ve consumed over the past 20 yrs, super greens are the one supplement I’ve included in my diet consistently since discovering them! And I’ve often shared with my canine buddies.

…& Nothing else?

I could have added a flavour, a sweetener, or some cheap fibres, protein powders, dried fruit & veggie powders…but I hate it when manufacturers add those ingredients into beautiful pure green powders! I much prefer to use fresh fruit & veg as natural flavours / sweeteners, & I’d rather eat my fruit & veggies & protein fresh – not quite as easy to get my fresh grass, algae & aloe in each day!

Green Smoothie

So – the PondWater ingredients list is simple compared to many other green powders, just 5 ingredients. This was my intention to keep it really potent (from feedback it’s actually been so potent that we’ve decreased the initial suggested serving size on the packs). If your ‘greens powder’ has a massively long list of ingredients, you’ll likely be getting loads of cheap fillers & not many actual greens (one popular brand has 2g of greens per 12g dose), & none of the ingredients will be anywhere near a therapeutic dose (i.e. you won’t get enough of anything daily to really notice a difference). The name ‘PondWater’ just means that it won’t taste amazing, but at least you can take a green drink to work & declare that you’re ‘just having your daily PondWater’ to anyone who asks ‘what the hell are you drinking??’ with a disgusted look on their face!! It really freaks the kids out too, which is fun – but they’ll love it in a green smoothie! The taste can easily be masked with fresh lemon or lime (throw a few wedges & the peel into your shaker bottle), or it goes great with any green smoothie (see recipes). The benefits are well worth getting used to it, I promise!

If you can’t get Pondy check out my 5 best tips when buying supergreens

 

Aloe Vera
Did you know? Topically, fresh aloe gel is one of the best things for any of your ‘herpes family’ viral skin lesions – oral cold sores, genital herpes, chicken pox & shingles. For best results, apply frequently throughout the day at the very first sign of a flare-up or infection, it is very gentle & safe so you can’t overdo it. Obviously with anything that feels serious, or for an initial outbreak see your Dr (after applying some aloe)! Yay for safe medicine you can grow in a pot (& the plant is nearly impossible to kill, even if you’re normally the plant-killer type!)

Pondwater Mask

For a freaky-looking skin treat, you can use PondWater (mixed with water & clay powder) as a before-bed face mask (be aware you’ll look a little pink afterwards, but your skin will look & feel amazing when you wake up!) *patch test is recommended for sensitive skin, just to be safe.  Just leave it on until the clay dries out, then use warm water & a face cloth to remove (best done in the shower).

How to: plus 7 essential skincare tips!

 

 

 

Love to hear your feedback for PondWater – how’s your energy? How’s your skin looking? Any noticeable impact on your blood sugars, cholesterol or triglycerides? Anything else that you really notice! Let me know :)

Jeanie Xx
jeanie@goodmix.com.au

 

Suffering From Blend11 Boredom??

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

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

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

 

 

CAULIFLOWER, PUMPKIN, PINENUT & PAPRIKA SALAD

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

 

Thai Peanut Pesto

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

 

Best Ever BLEND11 Bread 

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

 

Raw Jaffa Mud Cake

 

Muscle Building Smoothie

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

 

‘Best Poos Ever’ – Bircher

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

And here’s a new recipe idea! 

Breakkie-brunch Jars.

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

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

Something all Mums Would Love

Please can somebody make our mummy lives easier by taking all that crap food off the shelves??!! Please stop making it, selling it & advertising it to our kids! It causes us a lot of premature grey hairs & wrinkles, fighting with the kids over what they can & can’t have, & trying to explain why.  Not fun for mums – or kids!

Just get rid of it = problem solved!!

Imagine saying to the kids when they ask “Mum, what can I have to eat?” “Darling you can have anything you feel like from the shop / fridge / cupboard / tuck shop / foodcourt”.  Bahahaha!!  If only!

Imagine if they didn’t even have to ask – you just knew & could trust that everything out there designed for human consumption was good for them, cos that was the law / requirement in order to sell it, & there were no more food battles. Sigh. Life would be sooo much easier!

What if we could make every mum’s job easier by taking away all that food stress? She could relax, knowing everything available to purchase for her family was basically nourishing. Shopping would be a breeze…& mealtimes…just imagine it! THIS IS HOW IT SHOULD BE!

We need a strong system in place for regulating the ‘food’ that ends up in our supermarkets, trolleys, tuck shops, pantries, lunch boxes & tummies. Education & the star-rating system (lol) is not enough – we need something tough in place higher up the chain to take the pressure off mums, & put it onto the food producers & sellers.  

We know the damage cigarettes are doing us (the pics are all over the packets), yet we can still go buy them – ludicrous! Who makes that kind of decision?? Are we going to start seeing graphic health warning pics on the front of chip packets as we’re packing kids lunch boxes?? But still be able to keep buying them??

Come on – we need better standards around what is allowed into our food supply, & to just get rid of the stuff that is not serving us! Is the $$ earned through the sale of these products really worth the cost to our country in healthcare & lack of productivity that come as a direct result of allowing this crap onto shelves for purchasing?   

If the government can financially incentivise families to increase vaccination rates, surely we can consider rewards for parents doing a good job of feeding their families well & keeping them healthy in other ways? Or a financial slap for the families who aren’t making any effort?

What about support for the food stores & companies trying their best to produce & sell ‘actual food (definition = “nutritious substance that people eat or drink in order to maintain life and growth”). And making it difficult for the unethical companies to keep churning out their cheap, unhealthy pretend food?  

Sadly – the percentage of ‘edible stuff’ in the average Aussie food shop that really ‘maintains life & growth’ is low!! Stand at the supermarket register for a few hrs & take a look at the crap going through. The only growth it’s maintaining are our waistlines & the bank accounts of the food & pharmaceutical giants.

I see so many poor kids walking around with their seemingly uneducated or unconcerned parents, & I often wonder ‘is that kid gonna feel like sueing her mum when she grows up, for all of her diet-induced health issues?’ I think in many cases, the answer will be yes! In this country, in this day & age – it is parental negligence to not make an effort with your kids diet. The problem is that it shouldn’t be that hard for parents – much of the effort required is because fake food is everywhere now – it has become the norm! These kids are not given a chance to live a long & healthy life &  reach their potential. They will struggle from childhood, & for their entire life will pay for the negligence of their food providers during those important growing years. Not fair, & not good enough!!

Surely the massive cost to the Australian taxpayer of caring for the obese & unwell adds up to a figure worth doing something about? Shall we build a fence at the top of the cliff now?…or just keep the ambulances flowing to the bottom??

Pass me a cigarette & a softdrink, while I make a free appointment to see my Dr (taxpayer’s shout) for my heart disease, cancer & diabetes!!!  Insanity.

My Mother’s Day gift idea = mum’s of Australia unite vs whoever we need to battle to make this change!  So our daughters & grand daughters don’t have to deal with the food-stress induced grey hairs & wrinkles!

Who’s with me on this one mums?

What do we want? LESS CRAP ON THE SHELVES!!  When do we want it? NOW!!

What food solutions do you need? What would make your life easier…we’ll try to make it into a product & get it out there! Love to hear your good food ideas – what causes your family the most food stress, & strategies you’ve come up with to decrease food stresses!

Jeanie X
jeanie@goodmix.com.au

A Day In The Life of a goodMix Patchy…

buy organic food online

3.30am – 4.30am

Alarm goes off – Rise & Shine!

You’re up before the sun, bleary-eyed & packing the esky with your cold tasters (prepared the night before) & coconut yoghurt, loading it into the car (where your market kit is already packed from the day before. The early commute at least has no traffic – you grab some ice on the way & the petrol station guy knows you from the time before, & the time before.

4.15am-5:00am

Arrive at markets.

You drive in, unload everything from the vehicle in the almost dark & start the set up process. Gazebo, tables, cloths, stock, signs…getting everything into place & looking pretty…in approx 40mins, you have yourself a fully functional, temporary ‘shop’ with sampling station. Dawn is breaking – phew. It’s coffee time!!

5.30am

The earliest shoppers are starting to wander in, empty trolleys dragging behind them. You walk back to your stall, sipping your locally roasted coffee, chatting to your fellow stallholders along the way & maybe grabbing breakfast & a few bits n pieces as you go, before the rush hits.

It’s slow for another half hour or so –  just a few regulars…these shoppers know what they want & they stock up & get out quickly – you’re lucky if you’re on their list.

6.15am

The early crowd is upon you, you greet the familiar faces, catch up on their week & exchange goods for cash.

7:00am-12:00pm

It builds from here until the sun is high above you, your till is overflowing with notes, & your tables & esky are almost empty. That’s on a good day. A bad day might mean – your till looks exactly the same as when you arrived, your tent is soaked, some of your stock is ruined, your shoes, socks & even your undies are soggy…but you’re still having a laugh with your neighbours, you’ve got your weekly fresh groceries (cheaper & fresher than you could buy anywhere else), & you are thankful that you can at least pack your bags at the end of the day & bring your stock back to sell at the next market. Some aren’t so lucky – the fresh produce has to go. You feel sorry for the farmers & buy heaps. Smoothies, pesto, guacamole, freeze things, cook things…give some away…can’t miss the rainy day specials!

12:00pm

Pack up time!

Organise the fresh purchases, pack them away carefully into your half empty stock boxes, cold things into the esky & start dismantling the temporary shop, loading the vehicle with everything, much less neatly than it was before – in your rush to get home. You get home, & the day is not done yet – the stock goes away, counted & ready for next market, the groceries into the fridge, the till counted & recorded. You did ok…a days work done, made a profit, got your shopping done, stocked the fridge…& it’s still only lunchtime.

1:00pm

…finally, relax – time to have a rest!

Or clean the house, take the kids to footy, do the mowing, catch up with a mate, lie in the sun, go for a swim…the day is only half done! You feel kinda like a zombie…but you can catch up on sleep later!

 

Does this sound like you? The market gig is definitely not for everyone, you need to be just a teensy bit crazy – & pretty tough to do it long term. We have some patchies who’ve been doing it for more than 3 years now, rain hail or shine – but we also have some ‘gaps in the market’…so get in contact if you think you might like to fill one for a little while…or maybe even a long while!

Happy to have a chat anytime – see more info at the link below.

MORE INFO HERE

Constipation in Babies & Toddlers – 8 natural tips!

Bbaby-21167_1280reast feeding

Helps to form the healthy internal ecosystem your child needs for good digestion, & immunity. Do it if you can, & you will have WAY less issues with constipation than what is likely with formula fed bubs. It’s an investment that will pay off down the track – if you can’t breastfeed, look for the formulas with prebiotics.

 

Break the antibiotic cycle.

This is huge – so many babies & toddlers are spending most of their time in daycare centres filled with other small people with developing immune systems, poor personal hygiene & hands & mouths all over everyone…so the amount of colds & flus, gastro bugs, infections of all kinds can be just overwhelming. In many cases parents need to work, & daycare is seemingly the only option. Sicknesses are perceived to be handled quickest using antibiotics so everyone can get back into care / work / school with minimal time off – but this is generally untrue for childhood headache-1540220_640infections, as the vast majority are viral – not bacterial. When we give a child a course of antibiotics, we are actually wiping out much of their natural defense & compromising their immune system greatly – so next bug that’s going around (i.e. Monday morning back at daycare), will be much more likely to cause them problems.  It is a vicious cycle, & daycare centres & antibiotics should be avoided wherever possible by those wanting to look after their children’s gut health (& therefore general health). Obviously go by your health professional’s recommendations & don’t ignore infections – BUT, please – if your Dr still prescribes antibiotics readily for childhood infections, you need to find a new doctor!! Damaged gut bacterial populations are a big cause of constipation, diarrhea, bloating, & IBS in both kids & adults…not to mention more cold & flu’s.

 

Fluid intake. 

thirst-1474240_640This is often a tricky one with little ones! Use a special cup (you may want to invest in a new one every few months if that makes a difference to the fussy drinker, or have a rotation system  – either way, give them their own special bottle, cup or straw that they love to drink from – it can really help you to monitor fluid intake as well as encourage busy kids to drink on the go! In warmer months use smoothies, fresh juices (with veggies, not just fruits), coconut water, icy fruit slushies, frozen smoothie ice-blocks etc; in winter use soups, hot drinks like lemon & honey tea or yummy herbal teas like liquorice, hibiscus, rosehip, healthy hot chocolate or carob drinks (carob has no caffeine so ideal for younger kids, but is nice & sweet).

Good Gut Bacteria Food.

A toddler who lives on white bread, rice crackers, ham, cheese & sausages (unfortunately all too common today), will not be getting the fibre required to nourish their good bowel bacteria, & will have all kinds of trouble as a result.  The bacteria that live in your bowel are very influential in stool consistency, transit time, & general digestive ability (not to mention behaviour, immunity, nutrition & growth). We need to ensure a constant supply of ‘good bacteria food’ – i.e. fresh fruit & veggies (esp leafy greens), n8362669328_531042f827_nuts, seeds, legumes, & some whole grains if tolerated well. (Blend11 or NeoBlend are easy & go well into yoghurt & smoothies to increase the diversity of daily prebiotic fibre. Make sure each meal or snack has ‘something for the bugs’ as well as for the kid! For the extreme fussy eater, try chopped fruit in jelly cups (as a first step), hiding blended veggies in things like bolognaise sauce etc, ‘ice-cream’ made from frozen fruits etc, small amounts of dried fruits – dates & apricots are great to make bliss balls etc. For the kids used to a more natural diet, they can eat pretty much anything adults are eating – smooth pasty baby food is a big mistake to rely on, as kids will not get used to the different textures of fibrous foods – they really need to be eating some of what mum & dad are eating (mum & dad obviously need to eat well as an example – get over your own fussiness!).

Supplementation.

For babies & toddlers up until around 2.5 years of age, bifidobacteria is the dominant & most important strain of good gut bacteria – these guys are vital to ‘set the stage’ for a healthy gut microbiome all through life. Babies born via caesarian & those who’ve been predominantly formula fed will have much lower levels of these good bugs than those born vaginally & breastfed. A good baby / toddler specific probiotic with bifidobacteria can really help to correct the balance & improve ‘poo problems’ in young ones!

The Fear Factor.

Just one episode of painful constipation can make toddlers scared to poo next time around & thus start to ’hold it in’, which makes the stool become harder (more moisture is reabsorbed by the body the longer the stool is ‘waiting’ to come out, so it will become less moist & therefore more painful to release). One hard poo can quickly become a bigger issue with fear of passing motions due to pain really complicating a physical problem with a mental aspect as well! Do not take constipation in little ones lightly – jump on it at the first sign to avoid escalation!

Exercise / Movement.baby-84626_640

The TV & the i-Pad may be great free babysitters – BUT – it is completely unnatural for a toddler to stay motionless for the long periods of time they do whilst watching TV / playing games. You will just about NEVER see an awake, healthy toddler sit still for 2 hrs at a stretch, but put them in front of a device / TV & they become instantly immobilised! Very tempting for parents to have a break, but also I believe a big potential contributor to digestive problems – exercise / movement is essential for healthy appetite & digestive function (& for good health in general!). Keep screen time to an absolute minimum, kids need to move & learn to use their bodies & brains – not be sitting in front of screens motionless & un-creative.

Fats. 

Good fats are awesome kid foods – they provide loads of calories to satisfy the constant hunger that fast growth can bring. Nuts, seeds, coconut, grass fed meats, oily fish, pastured eggs, organic full fat dairy – all of these provide loads of nutrition for growing bodies, & the fats help stimulate the liver (bile secreted when we consume fats acts as a natural bowel stimulant, & fats & oils provide important lubrication to the stool to ease it’s passage). Do not be scared of fats – our population has gotten sicker & fatter since the ‘low-fat’ approach to diet became popular / recommended. LOW FAT IS DEFINITELY OUT, the research that led to its introduction was wrong. Google Mary Enig – fat guru, ‘Big Fat Lies’ (book that explains it well), ‘The Cholesterol Myth’…there is heaps of info out there.  Blend11 & NeoBlend  are chock full of the healthy fats we need.

 

GO-TO GUT FOOD & DRINK  LIST AIMED AT FUSSY TODDLERS:

Breast milk –  keep your supply ‘there for when you need it’ as long as practically possible. If you have the ability to breastfeed easily, DO IT, & keep it up as long as you can as your milk is the absolute best gut tonic for your child – it’s full of good bacteria, as well as the prebiotics (food for the good bacteria) to help establish a healthy internal ecosystem for life. Even after weaning onto solids, it can be great to keep expressing once daily just to keep an ‘emergency supply’ in the freezer for use in case of sickness or antibiotic use – or just as a general tonic added into their solids even if you no longer wish to be ‘breastfeeding’.

Green smoothies – hide kale & spinach using things like pineapple, banana & berries. You may be surprised how well kids take to a small (not overwhelming) serve of ‘hulk juice’ or ‘frog juice’ (or whatever you think will appeal). Great to use peer pressure when introducing things like this – invite some more ‘experimental’ / less fussy kids around & just make one for yourself, offer all the kids a shot glass or similar – then increase from there. Start yummy, increase veggies gradually. Straws can really help too.

Coconut oil based raw treats – I’ve been told by many that eating coconut oil helps with regularity in older folks (some swear by it) – the same just may be true for kids & it’s so easy to incorporate into healthy, yummy raw desserts etc. See our recipes for some ideas to get you started.

For constipation prone kids try dried figs, dates, prunes, apricots, pears (or bliss balls made using dried fruits as the binder / sweetness). Kids tend to love these ‘sugar bombs’, so don’t go overboard!

Canned peaches, pears, pear juice, prune juice…fresh is best but go with where the child is ‘at’ to get out of trouble. Pear in particular is high in a natural laxative, once again – don’t go overboard or you’ll end up with a sweet tooth!

 

Bristol Stool Chart
Best Poos Ever

Place this handy chart up on the toilet door and teach them about good gut health early: Bristol Stool Chart – free download

 

LOVE to hear what has worked well for you guys – please share any useful tips with other mums & dads!

 

Superfoods – They’re Way Cooler than Healthfoods

Is Kale Really More Super Than Broccoli?

Acai, quinoa, kale, matcha…every week there seems to be a new trending superfood these days! This type of thing (a food with loads of nutritional and / or medicinal benefits) used to just be known as a good old ‘health food’ – to be found in a health food shop – but now they all seem to have been re-branded as SUPER, & be jostling for the crown of ‘No 1 superfood of the year’. Will our health stores soon be called Superfood Stores? Or should they divide them up into the regular healthfood side & the top shelf ‘superfood’ side, with front & centre shelf space assigned to ‘what’s hot this month’? Where to put everything would be a nightmare – I remember back in 1998, in first year naturopathy nutrition class we were given a list of ‘superfoods’ which included organic oats, broccoli & blueberries (seemingly mediocre foods that pale in comparison compared to the exotic trendsetters of today…do they even still rate a mention – or meet the criteria?) Broccoli vs Kale? Oats vs quinoa? Goji vs Acai? I think we all know a lot of it is in the marketing & in ‘which celebrity is eating what’!

Superfoods in Boring Packaging…

Anyway – whatever you want to call them, & whoever is promoting them – you will now be able to order quite a few healthy-superfoodie things online with your goodMix products, because we have them just sitting around & waiting to be ‘goodmixed’ into a batch of something! So anything we use as an ingredient, you’ll be able to purchase separately as well – things like maca powder, natural whey or pea protein, chia seeds, cashew pieces, dried apricots, desiccated coconut, hempseeds…whatever we use as an ingredient we can also now also bag up & sell separately online (no fancy labels, it’s a budget operation). We win because we can order greater volumes of ingredients – to help keep our end prices low, & you win as it might save you a trip or two to the shops if you can just order online a few super-staples for the pantry with your goodMix. Year 9 woodwork students need to start building their mum’s ’superfood racks’ for the kitchen instead of the traditional spice racks….we need them all lined up next to the blender, ready to go!

Local Vs Overseas, Organic Vs Conventional…

Most of our available ingredients are certified organic, but we do use a few that aren’t, so please feel free to email me: jeanie@goodmix.com.au & ask any specific Q’s you have prior to placing an order. We will often choose conventional Aussie grown if the overseas product looks a bit worse for wear by the time it arrives here, or we feel that the local quality is much better, & some products would not be possible / viable if all ingredients used were certified organic – i.e. the dates in our BallBags are conventional as the price difference to use organic is unfortunately too great – but our apricots are certified as the pricing makes it possible (& it would be unthinkable to use the apricots with preservatives all over them!) We use conventional dried bananas now in the NeoBlend & fruity BallBags as they are sooo much fresher & yummier than the overseas organic ones – & they are preservative free & grown just up the coast. Basically we shop for ingredients like we do for our groceries – support organic growers wherever possible, support local farmers wherever possible (we do trade farmer direct as much as we can), & always be looking for the best quality ingredients at the best prices. Our ideal would be to always buy certified organic, locally grown, farmer direct, ingredients at rock bottom prices…but you might end up with a pretty boring breakfast…& we might end up not having a business to support any of them!

SUPER SPECIAL!

So – do check out all the new additions available to order here BUY SUPERFOODS ONLINE, and to really get the (choccy protein) ball rolling – here’s a super-special-limited-time-only-while-stocks-last-bargain price on Certified Organic, Fair Trade Raw Cacoa powder  (use the coupon below in the check out for 20% off marked price) ! Stock up to get yourself through a winter full of raw choccy treats & steaming mugs of hot chocolate! Purely because cacao is a superfood full of magnesium & antioxidants that will keep you young & beautiful forever – not because you’re a chocoholic or anything ;)

Place the coupon code below in the check out for 20% of Raw Cacao

Mychoc20

PS – if you are an Aussie organic farmer, (or know one) who might like to grow something (super) healthy for us to use as an ingredient in future products – please get in touch, the possibilities could be huge!

PPS – Here is a great cartoon video for the kids that put a smile on our faces :-)

SUPERFOODS Vs JUNKFOODS  

Why You Should Be Eating More Chocolate

It’s all about the Quality

At this time of year we tend to go a bit overboard guzzling chocolates of dubious quality & end up feeling crappy as a result. Sugary supermarket chocolates do absolutely nothing good for your health, but don’t forget the massive health benefits to be found in ‘the good stuff’ – raw cacao – these can make you feel amazing!

 

Balance The Bugs With Cacao

Cacao provides some truly awesome antioxidants, called polyphenols. They were once thought to be indigestible & poorly absorbed in our digestive systems, but really – all we need to utilise them is for our trusty good gut bacteria to break the choccy polyphenols down into useable bits. Cacao is an awesome prebiotic food, which means it actually provides food for & promotes the growth of some all important friendly bacteria – namely the Lactobacillus & Bifidobacteria that are found to increase in number when we eat / drink it. We also see a decrease in some of the nastier gut bugs when eating cacao regularly (well rats do anyway, & that’s good enough for me to justify my regular dark choccy / cacao habit)!

 

Feed the Microbes, and Reap the Rewards

So basically – (quality) dark, raw chocolate or raw cacao is good for your gut bacterial balance, which results in many other good things happening as a result. Things like improved metabolism, weight loss, decreased inflammation, healthier blood vessels & heart, more youthful looking skin…..the list goes on. So if the gut bugs want chocolate, don’t deprive them!! Just make sure it’s quality, & not full of sugar (excess sugar will destroy your bacterial balance, and cause many other issues)! As a guilt-free treat you can have ready to go in the freezer – try making these Dark Chewy Choc-Top Fruity Bars  They are high in fibre, & will give you a dark chocolate prebiotic fix! (They can also be made into eggs for Easter, or balls, logs, or any other shapes you like).

What is the Healthiest Choice of Yogurt

A discussion on yogurt…

yoghurt choices One of the most common questions we are faced with at the goodMix stall is…

“Which yogurt do you recommend eating with this?”

Oh boy, here goes! Yogurt is confusing – you can even spell it 2 ways!! Yoghurt & yogurt are apparently both ok.

What’s out there?

As a health conscious food shopper, yogurt selection can be a daunting & time-consuming process! The many brands, flavours, ingredients, low-fat, no-fat, full-fat, Greek, strained, sweetened, unsweetened, kefir, organic, biodynamic, coconut, soy, vegan, goat, sheep (I think camel is coming soon), pro & pre-biotics of various types, manufacturing processes, packaging…and of course the ‘should we even eat dairy’ question!!  The yogurt section is huge these days!

The definite no’s!

It’s a tricky one – probably easiest to start with the list of definite ‘no’s’!  There are some really unhealthy options in the supermarket (unfortunately usually the ones your kids will ask for!). Yogurt can be very high in sugar (some are more like a soft ice-cream).  You’ll need to check the nutritional panel – look for anything under 7g carbs as a guide if weight loss is a goal. Don’t even touch the ‘sugar-free’ flavoured yogurts – they’re all full of artificial sweeteners – and other indigestible chemicals which are often worse for us than regular sugar.  I have not seen any good sugar-free flavoured dairy yogurts. Milk (& therefore yogurt) naturally contains lactose (a type of sugar), so if there’s no sugar content it ain’t gonna be natural yogurt. Those are out!

Lactose intolerance

On the subject of lactose (which is just two simple sugars – glucose bound with galactose), many of us find it difficult or impossible to digest, due to the cessation of production of ‘lactase’ (the enzyme we secrete as babies to breakdown lactose into the easily digestible glucose and galactose parts).  In most good quality natural yogurts, there are billions of friendly bacteria who love to eat lactose, so they pre-digest much of the lactose for us, meaning that a lot of people who can’t drink milk due to the lactose content, can handle yogurt thanks to these little guys. Some dairy intolerant people are actually reacting not to the lactose though, but the casein (a milk protein). Dairy yogurt is definitely unsuitable for these people.

Greek yogurt

Strained natural / plain Greek yogurt (not sweetened or flavoured Greek yogurt) has the lowest carbohydrate (& hence sugar & lactose) content, as during production some of it is strained off along with the whey. This also means that the remaining protein in strained Greek yogurt is almost purely casein (the slow release, non-whey protein in milk, which keeps you full longer but is more difficult to digest, and is the portion of dairy that most dairy allergy-sufferers react to). Strained Greek yogurt has almost double the protein content of regular yogurts, as well as approx half the carbs, so really appeals to those following low-carb / high protein diets. However, the whey is one of the most nutritionally beneficial parts of yogurt, and to strain it off for the sake of texture and lessening the carbs does not seem sensible to me, especially when you consider the environmental impact this method of production can have, using 3x the milk to make the product and creating a byproduct which  needs to be trucked, dumped and disposed of (google acid whey). Don’t confuse ‘Greek-style’ with the strained Greek yogurt, it may be thicker in texture but will still contain the same protein:carb ratio as regular yogurts. Greek yogurt will also be lower in calcium than regular….just to confuse you further! Interestingly, Greek yogurt was originally made from sheep’s milk – only more recently from cow’s milk. Sheep and goat milk yogurts are available in some areas, and may be a better option for folks who can’t handle cow’s yogurt. Another option for the dairy dodgers may be A2 milk yogurt, which has less potential for reactivity.

Dairy free – Coconut Yogurt

Coconut yogurt has made quite a splash with healthy consumers, as it’s completely dairy (and therefore lactose & casein) free, made from coconut milk or cream with added cultures and a few things to help sweeten and thicken (like stevia, pectin and tapioca starch –  generally nothing too scary but coconut yoghurt quality can vary immensely). Watch out also for imitations which are still dairy based, just adding some coconut in to jump on the bandwagon! In a coconut-based yogurt, sugar & protein are low, and fat is high (good fat though – MCT’s which help with metabolism and fat burning).  Look in your local health shop or ask us at the markets for Pure & Free (natural) – our fave coconut yoghurt as it’s super-creamy & tasty, certified organic, has a really clean ingredients list, plenty of probiotics & is completely unsweetened. It is also much lighter than some other coconut yoghurts as it’s made from the milk not the cream.

Soy Yogurt

Soy yogurts, on the other hand all seem to have a long list of questionable ingredients, and soy itself is a questionable / controversial food! I would avoid these.

Dairy vs non dairy

The question of dairy is an individual one – a lot of folks just don’t thrive on it, feel & function better when they’re off it. They may be unable to digest the lactose, or reacting to the casein or both.  If this seems to be you (find out by going completely dairy free for a few weeks, then re-introducing one product at a time, starting with butter, then natural yogurt, cream, cheese, ice-cream etc). Keep a journal of any symptoms / changes as you reintroduce things. Most people tolerate butter well, yogurt and kefir are the next less reactive options (less issues with the pre-digested lactose) and milk and ice cream have the most potential for reactivity. Some people find raw or ‘bath’ milk (unpasteurised, unhomogenised, straight from the cow) fine but will react to processed milk products. If you tolerate dairy fine, then there’s the question of environment and ethics – the cow’s don’t just walk up and offer their milk as a gift, and depending on the producers there are some horrendous practices which ‘help keep the cost of production down’. Male dairy calves are not useful in the industry so generally do not get past a week old. I would imagine it is very difficult / impossible to run a viable dairy operation without some degree of animal cruelty, and a typical commercial dairy farm leaves a substantial environmental footprint. Find a farmer’s market nearby or a local organic farmer who’s willing to sell some of his yield – usually the smaller the operation, the better treated the animals and the land, and always choose organic if the option is there (ensures your yogurt and the cows it comes from are free from added hormones, antibiotics, fertilisers, herbicides, pesticides, etc and have been eating mostly grass). Whilst market shopping you’ll also discover heaps more interesting fruit and veggies, and generally a much higher standard of produce than the supermarket. Loads of seasonal bargains too – shopping at markets can work out much cheaper if you get to know the right places / times to go!

A Couple of Better Supermarket Choices

So now you’re probably more confused than ever, (sorry) but….for anyone interested, here’s a few of the better options easily available to most of us in supermarkets, just in my opinion :)

 Tips

If you’re not a fan of natural unsweetened yogurt – try mixing a sweeter yogurt in until you get used to it (you can adjust the quantities gradually). This is great to wean kids gradually from sugary sweetened yoghurts.

 

If you are looking for a more ethical dairy option – ‘Barambah’ (available in health stores & independent grocery stores only) is a leader & also Mungalli Creek & Paris Farms. These are some of the best Aussie choices (animal welfare & sustainable farming are much more of a priority for these guys, plus their yoghurts are nice & natural). Check out this table which also rates a lot of yoghurt brands on their ethics: & also has much more info on shopping more ethically.