Building Poos – you Don’t Just do Them

Contrary to what we all say, you don’t just ‘do’ a poo. It’s a lot more involved. You actually have to build it, prepare it for shipping & then move it (well the moving kinda happens at the same time as the building & prepping for shipping…like a mobile building team). It’s just like building an impressive sculpture or artwork, while simultaneously shipping it to its destination (obviously Uranus).  

So…if you often find yourself struggling to ‘do’ a poo, you should think of it more like ‘something is going wrong with the building materials or the workers, or there’s an issue with the shipping’. Ask yourself the following Q’s: 

Building Materials for Building Poos:

Am I consuming enough fibre, with plenty of variety? If you’re slack in this department, pooing for you will be like trying to create a giant outdoor sculpture using a handful of play-doh & a team of 2 people – you’ll never succeed because you simply don’t have enough material to work with or enough workers. Good dietary poo-building materials include fruit, vegetables, nuts, seeds, whole grains, & legumes. Unrefined plant food basically, & not just a small amount. To succeed in ‘poo production’ your diet needs to be mostly made up of unrefined plants (have a think about what your dinner plate looks like – chances are it needs more plants). Eating a large range of plant products is also crucial. More types of fibre = more types of gut bug (that’s a good thing, it means you’ll have a nice diverse team of workers with many skills!) Plant food provides food to support plenty of microbes (your team of builders) who will gobble it up, use it as an energy source to grow & carry out all their amazing helpful duties & reproduce (with a healthy poo as the byproduct). A poo is largely made up of these microbes (the accumulated bodies of exhausted / dead workers as well as loads of still-alive ones). There is also of course water, some left-over undigested plant matter & some bits n pieces of you from your gut lining & its secretions. Behold! A multi-media, living sculpture! You’ve just got to keep providing the inspiring building materials to keep your skilled workers happy & busy!

Workers Needed for Building Poos:

Do I have enough team members? Your gut-microbes are your poo-builders & sculptors (among other things, that’s just one of their more obvious roles). They like to keep busy, but they also appreciate a rest – so give them plenty of plant foods to eat but also provide some downtime (this will allow your gut to clean up after them as they build & sculpt & do their thing). Some people have a poo problem because there is a problem with the workers. Their population may have been wiped out by repeated bombing (with chemicals, medications, antibiotics etc), or there may be a skill shortage. If you’re missing important microbial strains you could be trying to build a house without a plumber or painter or electrician. You can still do it, but the building process won’t be so smooth & the end product will be imperfect. So, if your poos are imperfect / you feel like the building process isn’t going smoothly – get some new workers! Ask at your local health food store for a good multi-strain probiotic (you only want workers with good references)! And grab some kefir, kimchi, sauerkrout & yoghurt while you’re in there. 

Delivery Process: 

How are the roads? Think of your gut as the ‘road’ & your nervous system as the computer system controlling what goes where, at what speed & at what time. So the road needs to be kept in good condition, it needs constant maintenance & repair (which your workers will mostly do while they’re building, as long as you’re supplying the plant foods they need). The digestive ‘road’ has it’s own favourite building materials needed for big repairs as well.  Along with what the workers generate from the breakdown of fibre (short chain fatty acids), your gut also loves the amino acids glutamine, glycine & proline (make bone broth a regular addition to your diet if your gut-lining needs repair work). 

The control system:

Are you in charge? How’s the control tower – aka your nervous system? This also plays a huge role in determining how things move along. Too stressed & you can cause major blockages or even the opposite, uncontrollable flow of unfinished work (loose stool). Worse still is a constant alternation between the two! Sleep well, exercise well & have a plan to help you when stress creeps in, it will always be potentially there ready to get you, you just need to be prepared & have your coping mechanisms at the ready (& not just wine – I’m talking yoga, meditation, deep breathing, massage, getting out into nature, connecting with friends, having a good laugh…& maybe a wine every now & then – whatever floats your boat). These things help improve your gut function via activating the ‘rest & digest’ side of your nervous system (most of us spend far too much time in the ‘fight or flight’ response – no wonder digestive issues are so common)!

So…you don’t just ‘do’ a poo. It’s not that simple! You need to constantly supply the correct building materials, attract & keep enough good workers to build it & ensure you have a working delivery system to ensure it gets to its destination on time, every time. If you need some help with the materials try Blend11 or NeoBlend, & if you’d like some more workers to help out try Prescript Assist. PondWater can help with the road repairs & maintenance as well as provide some extra special building materials. 

If you need more support – request to join our gut health community Eat Play Poo or email me anytime. You too could become a great builder / sculptor!

Jeanie X
jeanie@goodmix.com.au 

Leaky Gut – What is it & How Do You Fix It?

What is leaky gut? (AKA ‘Intestinal hyperpermeability’)

We all have 2 obvious holes in our digestive system, one at the top end (mouth) & one at the bottom end (anus). But along the way there are actually a lot more little openings, in our small intestine. These ‘tight junctions’ are teeny-tiny regulated openings designed to allow useful things from our food out of the intestines & into our bloodstream (i.e. nutrients, vitamins, minerals etc) & keep harmful things out (chemicals, microbes, & other unwanted particles like larger proteins). Leaky gut happens when your tight junctions are not working as they should, get ‘a bit too loose’ / don’t function properly, or when there’s some damage to the cells lining the gut. Damage can occur when the bad guys vs the good guys battle is favouring the baddies, also things like excess alcohol, medications (especially NSAID’S like ibuprofen), parasites, gastro bugs, stress, extremely strenuous exercise & poor sleep can cause / contribute to a leaking gut.

What happens when you have leaky gut?

With all these things leaking out into your bloodstream that aren’t supposed to be getting in there, your immune system activates, as its job is to protect the body from dangerous invaders. It sees all these random things leaking out from the gut into the bloodstream as intruders & potentially dangerous, so it goes into overdrive, sometimes a bit ‘trigger happy’ & may become overwhelmed. When your immune system is freaking out, it releases inflammatory chemicals & you may notice things like food intolerances / sensitivities, hayfever, asthma, arthritis, eczema & other skin issues (like acne, rosacea, psoriasis) getting worse. Brain fog, sleep disturbances, fatigue, aches & pains, depression, weight gain, hormonal imbalances & even autoimmune diseases will be triggered or feel much worse when your gut lining isn’t working as it should.  You may also notice more direct gut problems like bloating, gas, ’IBS’ type symptoms (constipation / diarrhoea / abdominal pain & discomfort). Long term, there are links between chronic leaky gut & insulin resistance, metabolic syndrome & the development of diabetes & cardiovascular disease (chronic inflammation caused by ‘endotoxins’ leaking from the gut into the blood stream). 

What causes / contributes to leaky gut? (That we know of so far).

We all have a degree of normal & healthy ‘gut-leakiness’. Our gut lining is supposed to allow certain things out, things that the immune system will see as normal & not react to. It’s when damage occurs to the gut lining or our tight junctions aren’t as tight as they need to be – that’s when trouble starts. Below is a list of potential triggers & things that can cause / aggravate a leaky gut.

  • alcohol (small doses can be ok in healthy people, bigger doses = gut trouble, & if your gut is already damaged you’ll feel much better if you abstain completely).
  • NSAID’s (Ibuprofen might save you from pain in the short term, but can create a heap more in the long term!) It is not designed for & is not ‘gut-safe’ to use long term. Avoid it wherever possible.
  • antibiotic use (killing your gut bugs every time you get sick = gut-immune devastation). The more often you use antibiotics, the more you’ll be open to the next infection going around. Take great care to rehabilitate your gut if you do need to take a course of antibiotics.
  • other medications. Ant-acids & stomach acid blockers are the biggest culprits for leaky gut, as these can lead to big changes in your gut microbial balance further down the GIT. There are numerous other pills that can also wreak digestive havoc, so ask your pharmacist which of your meds can cause gut side-effects.
  • a bout of gastroenteritis (a severe infection can be very damaging to your gut lining & often leave your gut bugs seriously out of whack – think post-infectious IBS, extremely common).
  • overgrowth of certain gut microbial populations or an ‘out of balance’ gut microbiome (caused by food, stress, medications etc), too many bacteria in the wrong area (i.e. SIBO / small intestinal bacterial overgrowth or SIFO / small intestinal fungal overgrowth).
  • gluten in food (gluten impacts the tight junctions in sensitive people, it makes them leakier). Anyone with suspected leaky gut or the conditions commonly associated with it should experiment with a gluten-free diet for at least 6 weeks, preferably longer to observe their reaction). Our breads & pastas are not the same as they once were due to agricultural developments & food processing changes, & our guts can’t cope as well as they once could (they’re in pretty poor shape now).
  • excess sugar & refined carbohydrates (processed food) causing poor gut microbial population. Minimise these as much as you can in your diet! For your gut as well as your blood sugar, your weight, your heart health, mental health etc etc etc – just don’t have them in the house, you know you’ll eat them if they’re there!
  • chemicals in our foods (non-organic foods esp those grown using the weed killer glyphosate aka ‘Round-up’). These chemicals can interfere with your gut bacterial activity, even if they are supposedly safe for humans, they have not been tested safe for our gut bugs (as important as any organ of our body).
  • artificial sweeteners (these can cause imbalances to your gut ecosystem, & they still lead to obesity – don’t eat / drink them).
  • extremely intense or prolonged exercise. If you are a serious athlete, you need to be aware that this will put you at risk for developing leaky gut (even if it’s just post competition / hard training). L-glutamine is a great supplement to support athletes with gut issues.

How Do I Test For Leaky Gut?

Your doctor, specialist or naturopath should be able to organise some tests to see if your body is showing signs of gut leakage.

  • urine test. This is the easiest & most common way to test – you’ll be given something sugary to drink & they’ll check if large sugar molecules are leaking through the gut lining later on (your pee will provide the answers).
  • SIBO breath test (not strictly a test for leaky gut, but chances are very high that your gut is leaking if you have SIBO – small intestinal overgrowth).
  • LPS & actomyosin antibodies tests (blood testing to see what level of immune reactivity is going on to ‘lipopolysaccharide’ – something found in higher levels in the blood when gut bacteria are leaking out in the bloodstream, & actomyosin – exposed to the blood & immune system when the tight junctions get leaky).

How Do I Fix Leaky Gut?

If you think you may have leaky gut, you should get everything looked into & be tested to exclude other causes (like Coeliac disease for example). An integrative GP or naturopath who specialises in gut health will be the best person to book an appointment with, they can recommend what needs to be checked & also arrange some ‘leak detection’ testing if leaky gut seems likely.  

  • avoid the main triggers / aggravators mentioned above
  • make sure your upper GIT function is good as this is crucial for the function & microbial balance further down. You may benefit from apple cider vinegar, digestive enzymes, chewing your food more, taking a bitter liver-stimulating herbal formula.
  • exercise is essential for a healthy digestive system. If you’re an athlete or go to extremes – be aware this can compromise your gut lining as blood flow is directed away from the digestive system in favour of your muscles, causing damage to the cells lining the gut. If you’re sedentary, you need to start moving to fix your gut as a stagnating gut will breed lots of nasty bugs, that will stay lurking long enough to damage your gut lining. If you are not currently exercising due to pain / injury – you need to start moving the non-painful parts at least, this will help.
  • sleep. If sleep is a problem for you, it will be messing with your gut (it may also be caused by your gut microbes). Eating more fibre & less sugar = great for the gut, & can also help with sleep too.
  • stress management (regular massage, holidays, time off, counselling, meditation, laughing lots, spending time with people who relax you – not the stress heads…make time to do the things that you love). Do not underestimate the ability of stress to make you sick, or the ability to manage your stress better to get you well again.
  • sunshine (vitamin D is very important for your immune system & also your gut lining). Get yours tested.
  • eat lots of polyphenols & practice some intermittent fasting (increase your population of the ‘akkermansia’ gut bugs, these gut guys help maintain & strengthen your gut lining).
  • pre & probiotics (try eating a fibre rich diet that also includes fermented foods, or use a probiotic supplement regularly). Get guidance with these if you think you may have SIBO, often found with leaky gut). We find this probiotic to be well tolerated by those with leaky gut / SIBO.  PRESCRIPT ASSIST PROBIOTIC
  • kill off your gut bug nasties (decrease sugar & carb consumption, eat your prebiotic fibre, use antimicrobial herbs & probiotics when you know you’ve overindulged & have overfed your bad guys – seek help with this to get started).
  • L-glutamine, zinc, N-acetyl glucosamine are nutrients that you’ll find in most ‘gut repair’ type products in the health food store & are very useful in healing the gut lining.
  • licorice (the plant, not the lollies – you can try liquorice tea or a herbal tincture / capsules)
  • greens – your gut bugs LOVE their greens, even if you don’t! If you hate eating greens, drink them in a green smoothie instead. They can be sooo yummy this way! PondWater – our supergreens powder is a ‘2-in-1’ gut tonic (organic grass & algae plus a good therapeutic dose of aloe vera inner leaf gel, perfect for adding into green smoothies).
  • collagen is great to help heal leaky gut. It is found in meat, skin, gristle & cooked bones. Sip on bone broth, chicken soup, or add collagen powder to a smoothie regularly.
  • aloe vera, slippery elm, okra, oats, oysters = rich in mucopolysaccharides (good gut-healing foods)….some great vegan bone broth alternatives (except the oysters obviously!)
  • resistant starch. This is easily found in cooked & cooled rice & potatoes, potato starch & green banana flour (& in smaller doses in many other foods).
  • calm the immune system response. Eat oily fish, turmeric, ginger, flaxseed – include lots of the natural anti-inflammatories in your diet (or take these in supplement form).

Love to hear from anyone who’s suffered from leaky gut & managed to ‘plug the leaks’ using any of these strategies (or maybe something else). Comment below or send me an email direct :)

Jeanie
jeanie@goodmix.com.au 

 

The Pre & Pro (biotic) Breakfast Combo!

Q: What am I? I’m breakfast…with benefits!

Hint: I’m quick, easy, super-nutritious & freakin delicious.  I’m portable. I’m vegan-friendly. I’m gluten free / dairy free / refined sugar-free & low FODMAP. I’m high in good fats, plant protein & diverse fibre. I’m gonna give you a ‘good gut feeling’ all day long.

A: I’m the ultimate gut-healthy breakkie combo!

Blend11 teamed with Pure n Free Coconut Yoghurt!

Quick, Easy, Nutritious & Delicious:

We’re all time-poor (& maybe a teeny bit lazy) & we don’t have the time or inclination to research what’s good for us & what’s not (that’s our job). Nobody has time to run around shopping for top-quality individual ingredients (our job as well) & there’s definitely no time in the morning to design complex nutritional breakfast masterpieces that tick all of the right boxes.                                                      

 

Good news = we did it already!! Well we did the hard bits, you can just do the fun bits like adding some fruit!

Gluten Free : Dairy Free : Refined Sugar Free : Low FODMAP:

Starting your day with a Pre & Pro Combo means no nasty gut aggravators for breakfast =  bye-bye to annoying bloating, poo problems, brain fog, cravings & energy slumps! Hello to feeling comfortable, alert & relaxed throughout the day with a happy & functional gut.

Fasting Friendly:

The Pre & Pro combo is perfect for anyone who feels & functions better eating breakfast a little later in the day. Breakfast jars can be made in advance & stored in the fridge ready to ‘grab & go’ on the way out the door. Just store in an insulated lunch box or wrap a stubbie cooler around the jar to keep it nice & cool until hunger hits. Ideal to give our overworked guts some good long sleep-ins, & train the body to burn up any leftover energy stores (fat)!

Pre & Pro Biotic Hit:

The first thing to hit your belly every morning should be some gut-love! Prebiotic fibre plus probiotic yoghurt = yummy for the tummy. “Get in my belly, & let the pre & pro party begin!” Diverse prebiotic fibre that is also Low FODMAP means plenty of good tucker for the good tummy bugs to munch on, so they can get a head start on the bad guys for the day, plus a heap of probiotic reinforcements to support your own army! This kind of breakfast is setting the stage for ‘a good gut feeling’ throughout the day!

Vegan Friendly:

No animals involved = happy days for everyone. The more easy, yummy & nutritious vegan options we all have in our fridges / pantries the better. Even if you’re not vegan all the time, you can easily eat vegan at breakfast time. 

Fat Fibre & Protein:

So many of the easy breakfast options are waaay too carb & sugar heavy. Add more fat, fibre & protein & energy levels will be much more stable, cravings will decrease, moods will be better (that’s just short term). In the long term we can see better gut function, better metabolism & body composition, better skin, better immunity, better brain function, decreased systemic inflammation…high-fat fibre & protein to start the day beats a bowl full of carbs hands down.

All Natural:

Too many numbers in your day = your days are numbered. Food with numbers & weird scientific names & added this that & the other is best avoided at any time of the day, but especially breakfast time (at least get the first meal right!) Go for unrefined, real food that will ‘go off’. Anything with an unnaturally long shelf life will shorten yours.  Look for food that’s alive, & close to how nature made it. Activated enzyme-rich organic seeds plus organic natural coconut yoghurt with living probiotics = winning combo. Top it off with some delicious fruit & you have a bowl full of vitality to start the day.

Versatile:

Not in the mood to chew? No clean bowls in the house? Smoothie it! So many possibilities – berry, banana, cacao, acai, green, coffee, vanilla….so many flavour options, & coconut yoghurt with activated seeds are equally at home in a glass or a bowl.

Do The Experiment!

Ditch your normal breakfast for a month & see how your gut feels, starting the day with all the things it needs & without all the nasties. Forget the Special K breakfast challenge, this is the pre & pro ‘special poo challenge’ ;-)

FIND A STOCKIST NEAR YOU 

Why You Need to Focus on Fibre: The Forgotten Nutrient

Protein, carbohydrates & fats have received plenty of attention in the health & medical industries over the past 20 years, with Drs & diet gurus telling us to ‘eat less fat’, ‘increase complex carbs’, ‘increase protein’ & then ‘eat more fat’ ‘decrease carbs’ & ‘eat less animal protein’….it’s confusing & exhausting just trying to keep up with research & changing opinions! Many of us health-conscious people now have a substantial collection of conflicting dietary advice books, largely focussed on fat, carbs & protein….but fibre has been quietly sitting in the corner waiting its turn – left out of the equation & only seen as important for constipated folks.

It makes sense – we humans can’t actually digest fibre. It’s obviously not that important to our health if we can’t break it down into anything usable, right?…it’s just good to keep everything moving through the bowel, right?

WRONG! It seems as though fibre will finally start getting the massive attention it deserves, now we’re discovering all the links between our gut microbes & health. Did you know that your fibre intake can influence everything in the list below? And this is just a very basic short list, there are many, many more.  

  • weight loss & body composition
  • cholesterol problems & cardiovascular disease
  • diabetes & metabolic syndrome
  • inflammation in the gut & throughout the body
  • allergies, eczema, asthma & hay fever
  • skin issues
  • mood disorders & mental health
  • energy levels
  • hormone balance
  • Immunity
  • digestion & absorption of nutrients

How Does Fibre Effect Your Gut Health?

The reasons it can help with the above list are complex – but basically, fibre helps to improve your ‘internal ecosystem’ (specifically your gut microbial diversity & abundance). Our gut bugs eat whatever makes it through into the large intestine intact (i.e. fibre), & when they are well fed every day – they do all kinds of great things for us. Our gut is like an internal compost heap, & the rest of our body the garden. When our gut is working well it can generate a lot of goodness to nourish & heal our body, & when it is not working properly – the entire system will struggle. The research on this topic is fascinating, & will completely change the way we look at food, medicine & health over the coming years.

Quick! Get Me Some Fibre, Any Fibre Will Do!!

Not so fast. Before you reach for the ‘All-Bran’, you need to know that DIVERSITY is really important with your fibre intake. 

The old approach of using a single source fibre supplement (i.e. bran, psyllium, inulin etc) may help you to become more regular, but is not optimal to support overall good gut health & microbial balance (which is a foundation of good overall health). You can’t just ‘fix’ a low fibre diet with a few tablespoons of some supplement! It’s like relying on just one type of vegetable for your vitamins & minerals, instead of eating a variety – you’ll miss out on so many nutrients & end up really unbalanced.  

We carry (in our large intestine) many different types / strains of fibre-loving microbes, & they all have different food preferences. Relying heavily on one type of fibre will create an unbalanced population as you overfeed some of these critters, but neglect to feed the rest – so you end up with an overproliferation of the ‘few’ who love & thrive on all-bran, or psyllium, or inulin, or prunes, or whatever – & these guys can take over / over-crowd the gut ecosystem leaving little room for the rest.

The key is to eat plenty of fibre daily, & ensure that you are getting it from loads of different kinds of plants – ie a variety of fruits, vegetables, nuts, seeds, legumes, seaweed, herbs & other plant fibre sources with diverse polysaccharides (parts of the plant that we cannot digest in the upper GI tract, but that will become food for our microbes in the bowel). Hint – these are not found in the refined foods that we’ve become accustomed to over the past 50 years!

Refined sugars & starches tip the balance in the wrong way – they support the growth of the bad guys. Not to mention the gut bacterial impact of things like preservatives, artificial sweeteners, emulsifiers etc…these additives may have been ‘tested safe for human consumption’ but unless we know how they are impacting our gut ecosystem – how can we really know their long-term effects? The indirect health impact (through our gut bugs) may in fact be quite significant. The point is – we need to keep our diet as natural as possible, & include a good variety of nutritious plants to keep our gut bugs well fed, & balanced, thus maintaining a thriving internal ecosystem.

Unfortunately, the opposite is generally true. The average westerner eats too many refined carbs, a lot of sugar & poor quality fats, plenty of artificials with very limited fermentable fibre – sourced from only a few different types of unrefined plants (a token daily apple or lettuce & tomato on their lunchtime burger).

This means we are providing copious amounts of simple carbs / sugars to feed the ‘bad guys’, & very little roughage for the good guys in the bowel. As a result, there is precious little fermentation happening in the large intestine, which is one of the absolutely vital keys to good health – fibre is the fermentation material needed by our bowel bugs – they convert complex carbs (from fibrous foods) into SCFA’s (short chain fatty acids), which are potent anti-inflammatory substances & key nutrients for maintaining the health & integrity of the gut lining – among many other things (worth reading up on).

My Own Internal Anti-inflammatory Factory??

Gut bugs + diverse fibre = home-made anti-inflammatories = better health & happiness = yay! When you think about inflammation as a cause / key contributor in almost all modern disease states – it makes really good sense to be feeding our own ‘anti-inflammatory generators’ with diverse fibre, every day, as a priority.

It has even been questioned whether just adding a heap of plant fibre to a junk food diet can somewhat mitigate the damage / inflammation caused by the junk in this way…questioned, but not proven.

When Food Shopping, Think About This…

The less processed our food is, the more likely that it will make it through our stomach & small intestine undigested, which may sound like a bad thing… BUT, it is these undigested fibrous foods that become food for our friendly helper-bugs! I.e. raw veg are better for the bugs than cooked, whole grains better than refined flour… we seem to do best on a combination of really unrefined foods & some more refined / easier to digest stuff, but experts believe the modern diet is much too far towards the ‘easy to digest’ processed end of the spectrum.

Do The Experiment! 

If your gut is not super-sensitive / already out of whack, do an experiment on yourself by increasing your intake of unprocessed plant foods (making sure to focus on diversity), & just see what happens. Go slowly to transition comfortably – increase your intake gradually over time rather than all at once, or you may initially become bloated, gassy, uncomfortable & possibly constipated as your unprepared, unpopulated gut struggles to deal with the sudden influx of fibre. Over a few days / weeks though, your population of bacterial fibre-munchers should increase hugely & become much more healthy & diverse. Take note of how this effects you – look for changes in regularity / gut symptoms, body composition / weight-loss, mood, brain function, skin, immunity, aches & pains…it’s such an easy experiment with massive potential gains! If you feel that there’s no way you can tolerate fibrous foods due to severe gut symptoms – look into the low FODMAP diet. This can help many with IBS / gut issues to uncover the foods that are setting off their pain / bloating / gut symptoms.

Everyone is Different:

Remember that every gut is different, & the high fibre diet that works well for your neighbour might make you feel awful. This can be because you & your neighbour both have different digestive systems & gut bacterial populations. You may have lots of bean-loving bugs, but your neighbour may have very few, so she may feel uncomfortable after a big bowl of high-fibre hommus & celery sticks whereas you can thrive on it. Maybe apricots are ok for your neighbour but give you diarrhoea. Different fibre will have varying effects on different people, & sometimes it’s all in the dose. If you’re not used to a particular food, or way of eating – make changes gradually to ensure a smooth transition, or get some help from a professional to start with. 

So introduce slowly, find out what works for you, & enjoy the whole-body benefits of eating more fibre!

Print out this Bristol Stool Chart and laminate for the toilet door, & leave it there until your kids know exactly what they should be doing (or pooing) each day, & the many reasons they might go off track. You could save them from a heap of pain, stress & money later on in life by teaching them the importance of gut health.

Your visitors will get a good laugh (& possibly an education) too :-)

Click the image to get the free chart.

Bristol Stool Chart
Best Poos Ever

FAT KIDS – Why so Many and How we Can Help

*Fat kids = kids who have an amount of body fat that’s above the healthy level, meaning there is something metabolically happening inside them which will predispose them to a long list of health conditions if they stay fat.

They might be super-cute, lovely, happy & seemingly healthy kids, & their parents may seem to be doing everything right – but the bottom line is that they’re overweight & they’re unwell (or will be).  We need to do something about it – overweight kids grow into overweight adults (& they don’t get much choice in the matter if they’re well on the way before their teen years). It’s gotta start with mum & dad…trouble is, we’re a few generations into this epidemic now, & kids learn their eating & lifestyle habits from mum & dad – who are often overweight due to these themselves.  So…I’m just exploring a few of the reasons I believe we’re all getting so fat, & offering some tips to help the kids who are looking like joining the early obesity crowd!

I’m totally guilty of many of the parenting ‘fails’ I’m going to mention here, this isn’t meant to be blaming or judgemental. The point is just to highlight where we’ve been collectively ‘messing up’ & what we can all start doing right now, to help save our kids from a lifelong struggle with obesity & all the health consequences that go along with it.  

What’s Happened In The Last 30 Years?

When I was in school (1986-1997), there were only ever 1 or 2 fat kids in the classes. In any classroom of say 25 kids, you’d see maybe 1 or 2 kids that were carrying an unhealthy amount of excess fat. It was relatively uncommon. Anyone my age or older will back me up on that. Fatness in kids was rare, you’d see it much more in older people.

Today if you visit an Aussie school & go for a wander through the classrooms, you’ll notice there are a LOT more fat kids, 25% of them or more are overweight. That means at least 1 in every 4 of our school kids are:

  • at high risk of developing type 2 diabetes (many are well on their way). It’s no longer called ‘adult onset diabetes’ as so many young people are being diagnosed.
  • more likely to die early from cardiovascular disease (Australia’s biggest killer).
  • more likely to be suffering from anxiety & depression (that will worsen as they get older)
  • more likely to develop asthma, certain skin issues, arthritis, gout, liver & gallbladder disease & some cancers.
  • physically unable to participate in activities they’d love to try.
  • going to struggle with a tendency towards obesity for their entire life (overweight kids generally turn into overweight adults).
  • more likely to have menstrual problems, & trouble having children themselves

…& the list goes on, & the scary thing is that many of these health issues used to be ‘adults only’. It’s not fair, the kids didn’t choose this path, they’ve just found themselves stuck on it. How? Why? A few factors in combination I think…

Screens, devices & games became the dominant leisure activity:

From as young as 18mths (sometimes even younger) you see kids being introduced to ‘screentime’ on an iPad or similar device. It used to be just the TV you had to limit as a parent, but now there are highly addictive ‘portable TVS’ that kids are taking with them on outings because it ‘keeps them happy’ so parents can have lunch / do their work / talk to their friend / have a meeting / go to the hairdresser / shop in peace. Whoa – what are we training our bubs to do here?? To seek happiness, entertainment, & companionship in front of a screen? And teaching them nothing else that we would otherwise be using these opportunities & outings to teach.

Some argue that devices are great to alleviate / eliminate boredom – maybe, under certain circumstances, every now & then…but remember that boredom is actually a really valuable feeling for our kids to experience, they should feel it often. It is the absolute mother of creativity in children, the ‘blank canvas’ that gives rise to new ideas. Give a few children NOTHING to do, & they’ll soon make-up something crazily creative & fun. We don’t want to deprive our young kids of this type of experience & limit chances to develop their creative skills. 

Kids who grow up in front of screens from a young age often seem completely lost without one when they get older. They can’t communicate as effectively, they have fewer face-to-face social skills & they can’t easily entertain themselves like kids who’ve grown up practicing these skills every day instead of just pushing buttons. Ok – the button pushers may end up better prepared for some of the tech jobs in future, but really – what kind of an excuse is that?! It’s the one I hear from parents who like to eat their lunch in peace!

So screen time is not something you wanna encourage / allow in really young kids for ‘non-obesity-related reasons’ – but also think about this. When do you ever see a young child sit still naturally for more than 5 minutes at a time, unless they’re feeling unwell? Maybe some will play quietly when doing things like Lego/ blocks/cars/drawing (do kids still do those things?) But they’re not spending large chunks of their time completely motionless as they will in front of a device. And they’re not so addicted to their real-life block-building that they’ll chuck a wobbly when asked to come outside / have dinner / leave it for a bit to talk to Nanna. Try taking a favourite iPad game away from an engrossed kid – it’s scary to watch the level of addiction that such young people are developing. 

What to do: 

If your kids are still babies, don’t introduce them to device-land, hold off for as long as possible!! As tempting as it may be to just give in for your own sanity, keep your little ones away from iPads / smartphones as long as you can, at least in your home. Don’t worry, they’ll soon catch up & become tech-savvy once they get their hands on them later in life! It’s like junk food & sugar – you’re never going to be able to protect your kids from the crappy addictive food surrounding them forever, but you’ll make your life sooo much harder by introducing this stuff early. Who wants to eat broccoli when they’ve tasted cupcakes??  Who wants to play with wooden blocks when they’ve had a go at Minecraft? Supply the lego / blocks, don’t supply the devices. Because…who wants to deal with addiction & behaviour problems in 7-year-olds? Allowing little kids to stay glued motionless to a screen for hours on end getting a constant stream of addictive dopamine hits is detrimental to their development & to their health, & constantly using a device to ‘babysit’ for you is borderline child abuse. They’ll turn into the teenagers who rarely leave their rooms cos they’re too busy gaming. (Parents of those teens argue that their teenagers are safest locked up in a room gaming, better there than on the streets…& they kind of have a point…but really, it’s still about making life easier for mum & dad & it’s not supporting the kid’s development).

People say about kids & gaming ‘moderation is fine’. The problem is that addictive things are very hard to consume in moderation :( 

If your kids are already fat & addicted to games (or even if they’re not overweight), you can strike a deal with them – they can play their beloved games only on days when they’ve burnt some energy in the morning. The best time to get fat kids exercising is first thing in the morning. They won’t feel like it at first (they’re insulin resistant so not much energy can get into their cells to burn), but early morning is your best fat-burning opportunity, before food. Make it a fun outing – skate park, scooter or bike ride, group fitness class, beach walk / swim / surf / kayak / dog park, swimming pool, bushwalk, yoga together, dance in the kitchen, ball games…whatever suits the kid, just do something with them to get their muscles working (that will burn any stored energy leftover from the night & mean that when it’s all gone, they’ll have to switch to fat for fuel). They’ll feel more energetic & the more you can develop & strengthen their muscles, the better their metabolism will work. Start this ideally before they’re teenagers as it can be really hard to get teens out of bed early (or get them to do anything with you)!

Early Food – Pre-conception, Pregnancy.

One of the biggest factors in the ‘childhood obesity epidemic’ is what our kids are eating early in life – even what mum is eating during pregnancy (& before) can shape her child’s metabolism & be the starting point of a lifelong battle with obesity & disease.

If you are into eating poorly – fine, you’re an adult woman & not really interested in looking after your body, that’s your choice, not a problem. Just don’t get pregnant!! That’s unfair, mean (& really quite dumb too)!

     No 1 – your child starts life with a huge health disadvantage that is your fault for not taking the responsibility of growing a new human being inside you seriously.

    No 2 – you’ll often have a much harder time with that baby / child, dealing with preventable illness & behavioural issues as they grow.

    No 3 – the rest of the population has to put up with their behaviour & pay for the health issues that you’ve created through negligence.

Come on mums! I sometimes think that growing a child should require a license (or at least a compulsory course on health & nutrition first). It shouldn’t have to, but the ‘food’ companies that are feeding us such crap everywhere don’t make it easy for mums to stay on track through a time when nutrition is so crucial (& cravings can be so strong!) 

What To Do:

Eat the best quality fresh, natural wholefood you can during pregnancy & breastfeeding, avoid the crap & know that you are literally providing the building blocks for your child’s early development. It will pay off later, plus it won’t do you any harm either! And if you don’t know the difference between good food & crap, you owe it to yourself & your unborn child to do some research / get help to understand it. And dads – you’re not off the hook, you need to eat properly & cut the crap to support your partner too, the responsibility is huge, so you can at least help out with moral support & not bringing home any tempting junk! If anyone out there is still silly enough to be smoking cigarettes (that’s mum or dad) during the pregnancy period – know that you’ll have increased your kids’ chances of becoming diabetic & obese (before it’s even been born) because you didn’t have the sense / self-discipline / care-factor to quit.

Double Income Family = Double The Kid’s Kgs?

There’s definitely some truth here – there’s a correlation between the rise of childhood obesity & women working more hours outside the home. I’ve been a stay at home mum, a part-time worker / mum & a full-time working mum & I know, with both parents working long hours all week, it leaves very little time or energy to put into shopping properly, food planning & preparation.  You just do what is quick & easy.

Families with 2 full-time working parents are much more likely to grab a quick takeaway or eat out than eat a healthy home-cooked meal together. This means their kids will be consuming a lot more trans fats, sugar, refined carbohydrates & less fresh vegetables at many of their evening meals. Older kids are also more likely to munch out on junk food after school with no parents home, & less likely to be participating in after-school sports (no taxi service!)

The ‘rush-rush’ nature of our lifestyle now means that kids may also have a higher level of baseline stress (as their busy parents will), & higher levels of the stress hormone cortisol have been found in overweight kids. Stressed out parents & kids eat more carb-rich ‘comfort’ foods & will also get less sleep (making them more insulin resistant & likely to store belly fat).

What To Do:

Value the role of parenting as much (or more) than what you do for a career. You are raising new humans, this is a big thing, absolutely worthy of sacrificing some income & your own career progression for a while. Just be prepared for the unimpressed ‘oh’ you’ll get from ’super-mums’ when you explain that you’re a stay at home parent by choice. I applaud full-time parents, those who make the decision to spend the time bringing up their own kids rather than paying someone else to do it. If you can’t see a way to work less – you need to plan better so exhaustion & lack of time doesn’t mean the kids eat KFC or beans on toast. Get quality food delivered (there are loads of companies offering these services now), make breakfasts super-nutritious (our website has loads of easy ideas), make the after school feed count (i.e. veggies, protein, good fats – have something pre-made i.e. leftover dinner or ingredients for a quick platter/ smoothie / bowl), use a slow-cooker so dinner is ready when everyone gets home exhausted, save leftovers in the freezer for crazy evenings…& just don’t make fast food an option, kids will always demand it if they know you’re likely to cave…if you need a takeaway at least make it closer to real food, like a Thai or Indian dish with loads of veggies, or choose food from a quality restaurant. Don’t teach your kids that drive-thru food 3 nights a week (or even 1 night a week) is normal / ok. It might be normal now, but normal doesn’t necessarily mean ok (look at the size of ‘normal’ kids & their ‘normal’ parents these days!)

Stress Factor:

Stress can start as young as the first year of life, when many bubs are placed in a daycare situation, away from their home & family for long hours each workday. An early return to work after childbirth doesn’t make much sense when you think about how nature has designed the baby-raising process to work. No matter what your opinion on women at work & stay at home dads, it’s pretty clear that the original design was for mums to be the primary carers early on, at least until 2 years of age (in countries where there is no pressure to wean early, babies normally still breastfeed until at least 2, giving them a great start nutritionally as far as gut health & immunity are concerned, as well as the stress-relieving aspects for both mum & bub). Many studies have shown that breastfeeding is protective not only against many childhood infections but also against obesity & metabolic syndrome.

What To Do: 

Might be worth staying home that little bit longer…it’s only a few years out of a lifetime. So worth it to pour your energy into building that strong emotional & nutritional foundation early on for your child. Remember home is only a low-stress environment if you’re a low stress kinda parent, you may have some work to do on yourself if that’s not the case! We don’t want to start daycare too early & train bubs to eat pre-packaged, processed ‘lunchbox food’ as a toddler, it’s bad enough that these are everywhere at school. And formula feeding should happen out of necessity when breastfeeding is impossible, not just for convenience / getting back to work quicker. Sorry again, getting our kids back to healthy = getting back to nature, & that means the first few years hanging mostly with mum. Mum will absolutely need a ‘village’ to support her through this time, so seek out fellow villagers. People who have similar values & similar aged kids to take turns with childcare, plus grandparents / aunties / uncles / neighbours etc.

Antibiotic Overprescription: 

Following on from the breastfeeding / daycare discussion – let’s look at antibiotic overuse (the 3 are all tightly connected & relevant to obesity). Australian kids get more unnecessary antibiotics than most in the world (second only to Italy apparently) – we’re chronic overprescribers! A big cause is pressure placed on Drs from parents needing to get back to work ASAP. Kids attending daycare from an early age are prescribed more courses of antibiotics each year than their stay-at-home friends (stressful environment, lack of regular breastmilk & the immune-challenging germ-fest maybe). These antibiotics can alter the child’s gut microbiome for 2 yrs or more. Antibiotic prescription in kids may have decreased over the past few years, due to increased awareness of the issues they can cause, & concerns about the looming antibiotic resistance crisis, but most kids in daycare (& many at home) will still be getting more than 1 course every 2 yrs, enough to potentially leave them with gut microbial & metabolic changes that predispose them to diabetes & obesity later in life. Livestock are given antibiotics to help them get heavier quicker, & it works the same with kids.

What To Do: 

Minimise infection risks in that crucial first few years by keeping them away from daycare environments while their gut-immune system is developing! Don’t rely on antibiotics as your cure-all for childhood infections, they’ll wreck your kid’s gut-immune function & they’ll be much more likely to get the next bug going around, etc etc. Educate yourself – see a naturopath or functional / integrative GP, read books about keeping kids healthy in the first place so that their immune system can deal with infections. A lot of this comes down to a good diet, exercise, sunshine, stress reduction & patience – just allowing time to rest, nurture & get back to health after an illness. If you’re dealing with a fat kid who’s been raised on antibiotics already, you’ll almost certainly need to do some pretty intensive gut work to decrease their candida overgrowth (candida – a yeast – tends to take over the gut when you kill the bacteria they compete with). People with a candida overgrowth will crave sugar like a demon (it’s actually the candida that makes you crave it – so you need to rebalance that gut so your good gut bugs crowd out the candida). Get help from a naturopath with this.

Lunch-box Treats:

Pre-packaged ‘lunchbox foods’ are a pet hate of mine, I wish we could just get rid of that whole aisle in the supermarket so kids would stop asking the parents who do make an effort for ‘normal food like everyone else gets in their lunchbox’! (By normal food they mean Nutella on white bread & chips). Fresh fruit & veg / leftover dinners can hardly compete with the brightly coloured & conveniently packaged processed, sugary, salty, artificial yumminess that is marketed to our poor addicted & obese kids.

What To Do:

Keep little kids at home eating healthy fresh ‘adult food’ as long as practical, this is the time you need to spend training their taste buds. Also, take them shopping regularly with you from a young age (without the iPad lol) & explain that some food companies only really care about making lots of money & that they don’t care if their products are making people sick. They trick us into buying their crappy ‘food’ by making it look & taste really good, but we need to be smarter than them or we will get really sick & fat, see – like that person (point out a really atrocious trolley full of processed crap with a morbidly obese person pushing it, should not be too hard to find in the average supermarket)!  Most of your shopping should be fresh fruit & veg, great to grow some yourself – esp snow peas, beans, cherry tomatoes, berries etc.  So exciting to watch them grow & great for little hands. Train your kids to eat good food & keep the treats away until you’ve got a healthy palette established. They need to know that their food choices can create their bodies, their energy & their feelings, & that their ‘bad bugs’ ask for the bad foods.

Sweet Drinks:

These are one of the biggest obesity contributors I feel. People don’t think of them as ‘food’ (calories) because they are liquids & so easy to consume alongside a meal. But they can turn a good meal into a nutritional nightmare. And they replace good calories with totally empty ones, zero nutrition & plenty of sweet poison. IF YOU DO ONE THING ONLY TO DECREASE YOUR CHILD’S CHANCES OF BECOMING AN OBESE OR DIABETIC ADULT, STOP THE SOFT DRINK.

What To Do:

Water water water. Fresh juices with veggies in them are fine, but better still smoothies, not juices so the fibre is still there. No bottled juices, no sweetened milk, no soft drink. Just flat out none when they’re really little – they don’t need it, you’ll just train their body to crave these & create a world of unhappiness for both of you. If you say no every time, they stop asking eventually (or they don’t start until much later). Tell Nannas not to give them crap early, plenty of time for that later when it’s literally everywhere, then you’ll probably need to create some ‘occaisions’ where you’ll say yes so they don’t develop a total complex. You need to loosen the rules as they get older & start to figure out they’ve been deprived of some of the ‘yummiest’ treats in the world all their young life! Soft drinks / juices should never have a permanent place on the shopping list / in the fridge / at the table – they are for parties & special occasions etc. Don’t have them at home just staring at everyone asking to be consumed, that’s how addictions start – with a few repeated doses. At parties & restaurants, you can ask for a mix of half lemonade & half sparkling mineral water / soda water (that way everyone is happy but you’ve halved the sugar intake). You can offer sparkling water with fresh lemon or lime at home in place of other ‘fizz’.

Cereal:

Another huge contributor to the childhood obesity epidemic. ‘But we only buy the healthy cereals’ I hear you say.  LOL!! You are deluding yourself if you think there are any healthy cereals. The ‘healthy cereals’ found on supermarket shelves, while lower in artificials & sugar than the ‘cereals-nobody-should-ever-buy-eat-or feed-to-their-kids’, are literally just processed lumps of carbs designed to be bathed in a soup of milk & usually topped with something else that’s also sweet. A massive insulin spike to start the day, a bowl full of nutritionally-lacking carbs with very little fat fibre & protein will mean a quick energy hit, then a dive that will mean they’ll crave something sweet again soon after breakfast.

What To Do:

Focus on including plenty of fat, fibre & protein for breakfast, so the kid’s blood glucose stays more level throughout the day, don’t keep smashing their straining pancreas with carbs.  Things like full-fat yoghurt, coconut yoghurt, natural protein powder etc can be added to porridge or smoothies, also use nuts & seeds, or try eggs, beans / lentils, check out our recipe page for yummy & fun breakfast ideas that contain loads of fat, fibre & protein nutrition. Even good quality sourdough wholegrain toast / or gluten-free if required, piled high with nourishing things like avocado, hummus, pesto, nut butter, sprouts, etc etc etc are a million miles ahead of a bowl of cereal for our poor little fat kids. A keto style approach may be worth looking into, also intermittent fasting (but get a professional to help you with these).

Poor Sleep:

Being so constantly connected to their devices & as a result of our too-busy, stressful lifestyles, our kids aren’t getting the sleep they need to maintain healthy metabolisms – especially our teens. Cortisol = hormonal metabolism wrecker, & poor sleep leads to higher cortisol. Studies on sleep-deprived people show that sleep is absolutely crucial to keeping us out of the diabetic / insulin resistant / metabolic syndrome state. Throw into the mix that many teens like to be out & about late at night socialising on weekends, possibly drinking a lot of caffeinated beverages, experimenting with drugs & alcohol…or maybe they’re really sporty & are up early for training every morning before school…either way, it’s highly likely there’s not enough sleep happening.

What To Do:

Set some rules around devices, it’s actually best that you pay for the phone & the data bill so that you have good reasons to be in control of its use, i.e. agree on a time before bed where there is no more device use (at least 1/2 an hr before bed). Devices shouldn’t be plugged in to charge overnight in bedrooms, make a designated spot for everyone to charge their phone at night (parents need to make rules for themselves here too to set a good example)! High adrenaline games are a no-no before bed too, no TV’s or gaming consoles in rooms either, or firm agreements around their use. If teens are anxious / stressed out – think about magnesium baths or supplementation (magnesium is a massively common deficiency & is also crucial for healthy blood sugar metabolism). Consider magnesium especially if your teen is heavily into sports also. There are herbs that can help with sleep & anxiety as well- passionflower is a fave of mine (ask in your local health store). Massage is super-beneficial for teens too, & can help lower cortisol levels & improve sleep, even just a foot rub or shoulder massage before bed.

I’ve tried everything! 

Don’t feel like it’s entirely your fault – as parents, we can only do the best we can with the information we have at the time. You get new info, you change tactics. Just don’t ignore new info when you have access to it, & keep looking for it.  The childhood obesity battle we can fight to a certain extent ourselves as parents, but it’s also got to be fought on a group level with the big food companies (who are massively to blame for this epidemic). We’re surrounded by ‘easy but not best’ options that they produce (to meet our demand, we have to take that responsibility) with regards to our diet & healthcare. These guys are pretty formidable adversaries for anyone to take on – but we can at least all give them less of our dollars each week!

If you’re a fat kid or you were & have now become a fat adult – don’t lose heart (or lose it at your parents), it’s obviously not just parents that are the issue, this is an epidemic with multiple causes. There’s so much new research & knowledge out there that can help you get your metabolism back to healthy (in case you feel like you’ve exhausted all your options). A lot of it now is pointing back to rehabilitating the damaged gut ecosystem. You can change your cravings, your metabolism, your mental / emotional state just by changing your gut bugs. And as always – we have to get back to nature, we’re so far removed from the way humans should be living & raising their kids, & not just with food.

Let me know if a specific ‘fatloss for kids’ e-book would be useful (I’ll write one), & I’m also interested in your own discoveries along the parenting/weight loss journey. Make a comment below or send me an email anytime.

Jeanie
jeanie@goodmix.com.au

Our Gut = Our Soil

I stumbled upon this article last week & it made me think about the similarities between our gut & our soil – both so critical to support life & both sadly devastated by some of our modern ‘developments’ (things like agricultural chemicals, medications & highly processed foods).

 

Guts & Soil = Both Teeming With Life:

Just as your gut should be teeming with a diverse array of microbes, so should the soil surrounding a plant’s root system. You can think of plant roots & their surrounding microbial ecosystems kinda like ‘inside-out’ human guts.

 

 

Balanced soil = Healthy Plants, Balanced Guts = Healthy Humans:

Humans grow & thrive & experience disease / deficiencies depending on (among other things) what is going on in their gut, & plants grow & thrive (or not) depending (among other things) upon what is going on with their soil. Soil balance = critical to plant health, gut balance = critical to human health.

 

Little Helpers Doing Big Jobs:

Think of the similarities between our intestines with their huge surface area created by the villi & the microvilli (tiny projections that massively increase the surface area of our small intestines) & the branching root system of a plant with its fine root hairs. Both systems are a complex interface between the organism & it’s surrounding environment, & both function with close interaction & support from an amazing microbial ecosystem. Just as our gut microbes are vital for our immune function, chemical messaging around the body & the absorption of many nutrients, the microbes surrounding the roots of plants also play major roles in the function of the roots & how they support the plant. Two mind-blowing natural systems – we’re both extracting nutrition & communicating with what surrounds us, with the help of other tiny creatures that we cannot even see! Did you know that roots actually secrete their own prebiotics!? ’Root exudates’ provide a food source & attract beneficial microbes to live & feed around the plants root system, which in turn does great things for the plant nutritionally! The plant knows it needs microbes – so it provides them with a food source, just like the mucous layer in our gut – which can also feed some of our gut bugs.

 

 

Maybe You Need a Transplant?

We have to actively seek out & make an effort to ingest our required nutrition, whereas the plant just grows roots to absorb what it needs from its surroundings – which is the better design? Well a plant cannot just ‘up & leave’ if the soil environment is not supporting it adequately…but we humans can easily ‘transplant’ ourselves when we’re not thriving – i.e. we can totally change our ‘soil’ & its microbial support system just by changing what is flowing through our gut each day. Our food (& anything else that ends up in our gut) creates the ‘soil’ that supports us. If you have ever observed the change in a plant when you’ve transplanted it from an old pot that it had outgrown, into a freshly composted veggie garden full of nutrients & microbes…you’ll appreciate the difference that a change of soil can make. It’s much the same with humans that are not thriving on their current diet – you have to make some changes to their soil (the food & nutrients flowing through them) & try to get a thriving gut microbial ecosystem happening to help with the absorption of vital nutrients, as well as facilitating clear communication between the external environment & the immune system. The ‘ultimate’ in repotting / soil refreshing for an unhealthy human gut is an FMT (faecal microbe transplant), where they basically empty out all of your crappy dysfunctional ‘soil’, & replace it with some fresh ‘soil’ (someone else’s poo, squirted straight into your bowel, along with all the friendly & balanced microbes). Sounds pretty gross, but the results can be incredible (with a caution that we can also create new problems that we’re not even fully aware of yet). When you consider all the functions of our gut microbiome – the potential for this type of ‘transplant’ therapy to both help cure & cause health issues is huge. Understandably, researchers are proceeding with caution.

 

Gut & Garden Rehabilitation:

When rehabilitating your garden or your gut, you may need to do the following:

  • remove any nasty weeds that have taken over, being mindful that some seeds will always remain & maintenance will be required to prevent them from growing back to dominate the area. (Think about a detrimental overgrowth of parasites, fungi, nasty bacteria etc in our guts – we may need to ‘weed’ the gut garden with some anti-microbial / anti-fungal / anti-parasitic herbs & supplements & a restrictive diet as part of the gut rehab process).
  • bring in some healthy new soil ingredients! In humans we need to change what is being swallowed daily, this is one of the major contributors to achieving soil (gut) health. Think mainly about food, but also about medications, environmental chemicals, supplements, hydration…even hormones & emotions…everything that ‘flows through you’ contributes to (or takes away from) your soil health. Really important to stop feeding those nasty microbes what they love (usually sugars & refined starches for the baddies). Feed the goodies so they populate quickly & crowd out the baddies, just like we can plant & nurture a lovely ground cover to stop unwanted weeds from growing back. Our good bugs love fibre & resistant starch, feed them plenty so they’ll grow & take up all the space & resources, leaving none for the baddies / gut weeds!
  • reinoculate & support with some microbial reinforcements. In a garden you can add some microbe-rich compost & manure. You can add mulch to stabilise moisture & temperature / slow down the growth of unwanted weeds / create a safe haven for beneficial creatures that are part of the soil ecosystem. Mulch will also eventually act as a food source that can be broken down & converted by creatures into more organic matter for the soil & it’s microbes. Adding compost & mulch to a garden is just like a human adding plenty of organic, fibrous plant foods & some fermented foods into their diet. What a difference it can make, getting that internal soil to start ‘teeming’ with microbes again, like an internal compost system that keeps cranking out awesome ‘compost’ (or healthy poos).
  • daily intake of diverse fibre = a continuous stream of food to support a wide range of good gut bugs. Without adequate fibre, some of our gut bugs actually start eating away at our protective mucous lining to survive, not a nice thought!
  • water that garden: Your internal soil will dry up & your gut bugs will shrivel if you’re not well hydrated – just like a plant cannot survive & thrive without the moisture required to help it absorb nutrients from the soil & keep it’s microbial helpers comfortable.
  • keep the chemicals out. Chemicals flowing through your gut will mess with the ‘soil’ ecology, just as chemicals sprayed continually into a forest can seriously damage the ecosystem. Eat as much as you can organic, & avoid unnecessary medications / ask your Dr what you can eliminate (or find a functional / integrative GP / naturopath to work with you to minimise your intake of pharmaceuticals).

…& remember it’s not only the vitamins & minerals etc that plants contain – it’s also their hormones & chemical messengers that can actually interact with our systems too. Interesting read…

Love to read your comments that you can add below or send me any email anytime.

Jeanie Xx
jeanie@goodmix.com.au

Gut Health for Athletes: Fuel the Machine for Peak Performance

We know our diet impacts our body composition & our energy levels. It’s also crucial to maintain Gut Health. 

It’s well recognised that athletes do better when they eat better. We all do – any human being that has to ‘do stuff’ feels & functions better when they’re well fed & digesting optimally – athletes just do more demanding ‘stuff’ with their bodies, so you notice any lack of energy or drop in performance much more easily! Especially with elite athletes in the public eye, though those guys will normally have some sort of nutrition expert to help them with their diet.

So – food definitely influences your performance from a nutrition perspective (i.e, supporting muscle recovery with regular / enough good quality protein, getting all the vitamins, minerals & trace elements you need to make your cells & systems work optimally etc), but what you eat will also dramatically influence your gut…

What about my gut health?  Who cares?

I don’t use my gut to run / swim / play rugby / lift weights / cycle / climb / hit a ball…what’s the big deal, I’ll just keep taking my pre-workout powder for energy & protein powder for my muscles (gut, phhht – stupid gut-obsessed naturopaths!!).

It can be hard work getting athletes to prioritise their gut health, unless they know the following:

 

You Are Not What You EAT…You Are What You ABSORB!

Your gut is directly responsible for the nutrients you absorb from your food. You can be eating the best diet in the world, full of vitamins, minerals, protein, good fats, antioxidant etc, but if your gut is not in great shape, absorption of those nutrients may not be happening optimally – you may as well be dining on Maccas! (Well not really – but you’ll be wasting money & time on quality food prep if it’s not getting digested fully & ending up in your cells)!

Optimal absorption of nutrients happens when you have plenty of good microbes (in the right balance) in your gut to help with the breakdown of food that you’re eating. Your gut is not just an empty hollow tube – it should be like an ‘internal ecosystem’ – bustling with activity & life, in a dynamic state of balance, like a rainforest or even an internal composting system.

The problem is, most people have more of a desert (or a garden full of nasty weeds) than a rainforest these days, because:

  1. The helpful bacteria we need are getting wiped out every single time we take a course of antibiotics (this has been happening for generations now). One of the big reasons that kids today seem much less ‘robust’ & more reactive / intolerant to foods than their grandparents is that their guts are ‘broken’ from the start, as the microbial population passed down from mum was substandard to begin with! They cannot digest properly, their immune system won’t work properly (your gut health pretty much IS your immune system).
  2. We tend to eat waaay too much refined carbohydrate based food (sugar in all its disguises & refined grain products) which feed the ‘baddies’ & cause them to multiply too quickly, crowding out the ‘goodies’. This is one huge reason that we get ‘diet-related’ diseases like diabetes & obesity & many of the inflammatory illnesses (anything ending in ‘itis’) – it’s not only the effect the sugars have on our blood glucose, but the fact that they dramatically influence our gut balance & create a massive amount of systemic inflammation. I speak to people every week about gut health, weight loss & disease – it’s so common for people to improve their gut & lose kilo’s of ‘inflammatory’ weight they’d been carrying, & all of a sudden fix a ‘chronic inflammatory illness’ they were not expecting to ever recover from.
  3. Our food & our environment are full of chemicals – i.e. preservatives, sweeteners, flavours, additives – these are unnatural & have no place in a natural ecosystem like your gut – but they’re getting in there & messing with things if your diet isn’t clean. Then think of all the chemicals used in the soil for growing our food, the chemicals in everyday medications (even things like the pill that many women don’t even think twice about swallowing can impact your gut bugs significantly) & the chemicals in our personal care products (toothpaste, soaps, sunscreens, deodorants, make-up, hair products…it can all end up inside your body, your skin is absorbent – & those teeny tiny creatures are sensitive & easily disrupted).

So…just be mindful that you are a walking natural ecosystem. When your internal ecosystem is in balance, you’re gonna feel so much more energetic, & also much better mentally (athletes know that victory often happens first in the mind!)

On The Way Through:

When nutritious, non-inflammatory foods are travelling through your digestive system (your balanced rainforest ecosystem) they need to go ‘not too fast, not too slow’ – so that you have plenty of time to break everything down properly & for the nutrients to get from your gut into your bloodstream, that way you’ll really be ‘getting the most out of your food’. Too much fibre means things will move through you too quickly & you don’t get time to absorb some of the nutrients. Too little fibre & you’re going to have ‘excess baggage’ sitting around in your bowel, festering (& not fermenting properly as there’s not enough food for your good microbes). A slow-moving colon will also be releasing a steady stream of toxins into your bloodstream that can cause all kinds of trouble & make you feel literally ‘like shit’. Ever had anyone tell you ‘You look like shit!?’ People use these sayings all the time, & I wonder – did they originate when someone noticed that people tend to look & feel terrible when they’re constipated?

Getting your protein, carbs & fat is crucial – but so is optimising your fibre intake (if you want your gut to actually absorb all the goodness you’re pouring down there!) Your gut bugs actually make some amazing substances out of the fibre that we humans cannot digest (look up short chain fatty acids, they are our own anti-inflammatories & a great byproduct of fibre fermentation). Your gut bugs even manufacture some vitamins – including some B vitamins that are crucial for energy production.

Your Gut = Your Immune System.

Most of your body’s defence system resides in your gut. That’s right – you’ll get sicker more often (& stay sick longer) when your gut is out of whack, & when you take care of your gut you should notice a huge improvement in your immune system. We need our immune system to be ready, waiting to react immediately to anything that threatens us – but we don’t want it to become ‘trigger-happy’ & start reacting & attacking things inappropriately (that’s what can happen with things like asthma, eczema, hayfever, & all the autoimmune illnesses). And guess what – all the aforementioned illnesses can be improved / eliminated by balancing the gut. It’s all about your gut bugs & your gut lining. You wanna look after both – they look after you! They are your best buddies when travelling for competitions, as a strong gut ecosystem with a healthy gut lining is much more difficult for unfamiliar ‘bad bugs’ to infiltrate & take hold.

As an athlete, your gut-immune system relationship needs extra special care & attention.

Athletes have different gut microbial populations to the more sedentary general public (in a good way). An athlete’s gut bugs are more diverse than couch potatoes (more like rainforests), but extreme or endurance exercise (as in competitions & long or intense training sessions) can really hurt your gut – & it literally does hurt. Many athletes (esp endurance athletes) suffer from abdominal discomfort, nausea, cramping & diarrhoea during hard training or events. This happens because blood flow is directed away from the gut to the places that need it more (like your heart, lungs, muscles & skin), & the gut lining actually can become inflamed, damaged & ‘leaky’ during these times, allowing stuff into your bloodstream that’s not supposed to get in (which can cause systemic inflammation, not good). When you’re inflamed / injured, as an athlete you just wanna get back into training ASAP, so you might be tempted to take some nurofen for an injury – don’t! NSAID’s  will damage your gut lining further, they’ll make it even leakier – allowing more inflammatory substances into your bloodstream (nice way to ensure nurofen sales stay strong I guess)!!

The ‘Gut-Muscle Axis’.

Yes – apparently there is such a thing! You’ve probably heard all about the ‘gut-brain’ axis, the ‘gut-skin’ axis & the gut immune connection – but, I have a feeling we’re going to hear a whole lot more about the ‘gut-muscle axis’ in the near future. Your gut influences your metabolism, the energy that you can extract from your food & your body composition (more muscles or more fat). 2 people can eat the exact same meal, yet their blood glucose response & the total calories they extract from that meal can be very different, depending on what is going on in their gut. That explains those skinny bitches who can eat anything!! and for the guys trying to get huge eating loads of calories – maybe you need to focus on your gut! And it’s not just your gut that influences your metabolism, your exercise patterns actually influence your gut microbes too – it can be a bit of a cycle (sedentary lifestyle cultivates couch potato gut bugs, leads to insulin resistance & accumulation of fat, leads to less inclination to exercise etc etc). This area of research is still quite young, but it will be huge. Imagine the magic bullet probiotic-based weightloss pills that are currently under development!!

Gut tips for athletes:

  • Work out what fibrous foods work best for your gut, i.e. Low FODMAP, gluten free etc).
  • Modify your intake of fibre to suit your body around competitions. Some avoid eating too much fibre the day of competition & 1-2 days leading up to the event (but make sure to get plenty during the normal days. This will be different for everyone, find your best strategy.
  • Figure out your food sensitivities (e.g., dairy, gluten – these are the big 2 culprits, & I recommend that everyone who’s unsure tries a GF & DF period to see how they respond).
  • Avoid sugar alcohols (sweeteners found in sugar-free drinks / gels / energy products – names like sorbitol, mannitol & xylitol). These are known to mess with your gut bugs & can cause diarrhoea, cramps, bloating etc.
  • Avoid NSAIDs / nurofen / any Ibuprofen products as these make your gut leaky.
  • A Low FODMAP diet is generally well tolerated if you suffer from IBS, try going Low FODMAP during training & if it feels good for you, in the lead up to an event.
  • Drink plenty! Dehydration = bad news for your gut (& the rest of you!)
  • Be mindful of your gut-immune system connection & your gut lining – especially look after it before / during / after long or intense training sessions & competitions.

 

Eating for performance doesn’t have to be expensive – many athletes aren’t earning enough to support their bodies nutritional needs. Check out this free e-book with tips on eating healthy on a budget.

If you have any questions or experiences you’d like to share please post a comment below or send me an email anytime – I reply to every email :-)

Jeanie
jeanie@goodmix.com.au 

Get Up & Go Breakfast Ideas!

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

Get organised!

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

Goodness in a Jar!

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

Eat Later?

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

Fresh market fruit combos to try with your Blend11:

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

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

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

How Many Poos Should I Be Doing Each Day?

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

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

A: Depends on lots of factors – including…

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

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

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

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

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

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

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

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

If you’ve been very sedentary or very active.

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

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

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

Stress levels.

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

Being Away From Home.

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

Your Constitution & Baseline Metabolism.

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

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

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

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

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

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

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

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

 

Bristol Stool Chart
Best Poos Ever

Place this handy chart up on your toilet door and teach everyone who sits on your loo about a healthy gut / poo: Bristol Stool Chart – free download

 

Jeanie
jeanie@goodmix.com.au 

 

 

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

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

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

Eat Lots Of Sugar & Pseudo Sugar:

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

The fix

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

Be A Carbaholic Gluten Glutton:

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

The fix

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

Be A Stress Head:

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

The fix

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

Keep Milking It:

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

The fix

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

Be A Party Animal:

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

The fix

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

Just Keep On Shovelling It In:

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

The fix

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

Take Antibiotics Every Time You Get Sick:

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

The fix

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

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

Jeanie

jeanie@goodmix.com.au

5 Health Tips From a Naturopath

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Jeanie Xx
jeanie@goodmix.com.au

Hiding Veggies! Handy Tips for Fussy Eaters

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

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

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

Meatballs / Patties

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

Bolognaise

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

Lasagne

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

Shepherd’s Pie

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

Mexican

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

Rice Paper Wraps

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

Wedges

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

Dips

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

Wraps

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

Omelettes

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

Quiches

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

Pies

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

Coleslaw

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

Beetroot Salad

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

Potato Salad

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

Fried Rice

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

Mash

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

Pesto

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

Spinach & Feta Pies

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

Platters / Finger Food

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

Green Smoothies

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

Red Smoothies

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

Juices

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

Cakes

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

Raw Carrot Cake
Bristol Stool Chart
Best Poos Ever

Place this handy chart up on your toilet door and teach everyone who sits on your loo about a healthy gut / poo and may even show the direct effect of eating more veggies: Bristol Stool Chart – free download

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

Jeanie Xx
jeanie@goodmix.com.au