Breakfast - my favorite meal of the day

We all know it`s the most important meal of the day, luckily it`s my fave too! I don`t have time for a cooked breckkie - who does? and I don`t want a big breakfast, just a healthy, yummy one. I know that eggs don`t take long but it`s one thing I`m not fussed on first thing - although brunch is a different story, and usually at a healthy cafe on the weekend - even better!

I`m often asked what I eat if I don`t eat processed sugar and gluten. Don`t forget I also try to stick to clean eating principles too - nothing processed with added chemicals, which means making fresh foods from wholesome ingredients. But back to breakfast - which some days is just a quick NutriBullet smoothie or a piece of gluten free toast with honey and sliced banana and a cup of tea - hmm yum! Although these types of loaves are dearer than a normal loaf, they usually last me about 3 weeks because I only eat carbs at breakfast. I always choose a  seeded variety over whole grains. I know I could make my own but I`d rather spend my cooking time making healthy snacks which are often hard to buy and really expensive. Making healthy choices doesn`t have to make your life hard, it`s supposed to make it better, it`s about choosing the healthiest possible options.

But when it`s a hot summer morning there is nothing like a bowl of cereal with chilled milk of your choice - mine being A2 milk. So what`s my special blend?

This cereal has it all - taste, texture and goodness that lasts till lunch. So what`s in it?

A small serve of gluten free cereal - there is a great selection in the health aisle of supermarkets these days, but watch out for added sugars - add your own honey for sweetness. My new faves that I add to everything is crispy Coconut Flakes, so good for your gut health, crunchy and tasty, and a spoon full of  delicious Tropical Blend Seed Mix. This blend is so amazing that I bought 5 kilos of the stuff! yep, I`m loving it. I used to eat a lot of whole grains until I learnt the error of my ways, and this blend gives a similar nutty crunchy texture - gotta watch those sneaky seeds that get stuck in your teeth though. No cereal is complete without some fruit, so half a banana, strawberry and blueberries with a drizzle of honey and chilled milk.

It take two minutes to throw together and tastes amazing. Best of all, its filling, low GI which is slow energy burning, you`ll stay full longer with no high then low drops in energy, and it`s actually good for you with fresh antioxidants and fibre and protein. What more could you want.

What is your favorite quick and healthy breakfast? Leave a comment if are you a chia pudding fan or a green smoothie junkie or do you skip breakfast altogether? very naughty.

Perfect meal on a hot Summer night

We had such a hot day today that I couldn`t face cooking. Hmm, what could we throw together that was healthy, quick and easy? Of course, our summer fave - Vietnamese cold rolls.

We already had a BBQ chicken in the fridge and after rummaging through the crisper, we found what was needed - carrot, cucumber, capsicum, and snowpeas. I picked some corriander and mint from the garden while I soaked some rice vermicelli noodles to soften.The next bit was a bit trickier - getting my daughter to thinly slice it all up! She did a great job slicing everything to the same size.

We always keep some rice paper wrappers in the cupboard, and all you have to do is soak them one 

at a time in a bowl of hot water to soften them. Place on a damp tea towel and carefully pile up your salads in a neat little row in the middle, with a sprinkle of vermicelli, coriander and mint on top, then fold and wrap tightly - just like a little parcel. We used a Thai sweet dressing and added some chilli  sauce for dipping...and voila, dinner is ready .

And of course we had plenty left over for lunch the next day. What`s your favorite too hot to cook meal

Coconut Cashew Honey bars...too easy

I used to be a muesli bar muncher most of my adult life, after all they are easy to grab and eat on the go or with a cuppa at morning tea. I must admit, I would take ages standing in front of that section in the supermarket, reading ingredients and trying to work out which one was a healthy choice. Yoghurt, chocolate, nuts, whole grains....oh boy, I would stand there for ages....there are so many to choose from!

I would consider which one had the least amount of fat, then learnt that less sugar is better and then the big one - grains are bad for your gut health....WHAT! I love grains, the grainier the better!

And of course, now I have adopted a `clean` eating approach, I limit processed and packaged foods to only healthy, `free from` type of products, like the yummy cereals from the Freedom range - which I add a spoonful of Tropical blend seeds (my new fave) banana, blueberries and strawberries..yum!

But the other day I was really craving a yummy bar, so I did a little Pinterest perusing and found the perfect recipe. And as with many recipes I find on line, I tweek them just a little bit to suit what is in my pantry or to suit my tastebuds. Sometimes it`s just a case of substituting an ingredient for a more healthy option or like this one I added some of the Tropical seed mix that I can`t get enough of lately. I bought a small packet from Kapai Puku at a Mind, Body, Spirit event recently, and loved it sooo much I ordered 3 kilos of the stuff on line!

I told my daughter what I was going to make, and of course her response was `You know I don`t like muesli bars and I`m not fussed about cashews either`. Well if I let her comments stop me I`d never cook anything! So I whipped out all the ingredients and threw it together in short order, all in one bowl. In to the oven for 20 mins and we`re done.

We kept the bars in the fridge because the honey in them got a bit sticky in our warm weather, and an amazing thing happened. One by one they disappeared and were all gone in less than a week! `I thought you didn`t like them` I said to my daughter....apparently they were really nice after all! Hmm, I know I really enjoyed the few I ate, and my other daughter, who is Dairy free, could also eat these - although I did have to hide one for her or she would have missed out!

So thanks to :- Sally`s Baking Addiction blog and this delicious and nutritious bar. Here is the link to this easy peasy recipe. Remember I did add my delicious seed mix and also increased the amount of dates, and you can tweek it to suit as well.

http://sallysbakingaddiction.com/2015/05/11/cashew-coconut-snack-bars/

Let me know how you go if you make this healthy delicious bar or if you have a favorite healthy recipe.

LEAKY GUT - A fad or fiction

Leaky Gut. It`s a fairly common phrase these days although very few people can actually tell you what it is and even fewer know if they have one.

It is not a new concept. Hippocrates said  ``All disease begins in the gut.``

Simply put, the gut lining is like a fine net. On the outside of this net is our first line of defence - our immune system. The gut processes food, filtering goodness into our bodies. We continually eat chemically processed food ie just about everything on supermarket shelves, Glutens and Wholegrains - the gut`s arch enemy. Then there is GMO foods like corn and soy and of course Sugar, which feeds yeast and bad bacteria, causing the net or filaments of the gut tear or open, letting microbal undigested particles, toxins and bacterial waste, through into the bloodstream. Immediately to battle stations is the Immune system, which is now tirelessly working to combat these invading particles. Enter low energy and fatigue. With continued leakage, the immune system begins to struggle to keep up with these foreign particles, literally going to war on itself, which is one of the major causes of many Autoimmune disorders. All of this action results in Inflammation, which travels to different areas of the body where it triggers various chronic disease, allergy, aches and pains.

Aching joints? Thyroid or hormone problems? Slow Metabolism? Gas and bloating or constipation. Allergies or Acne? Anxiety, Depression or ADHD, frequent colds or sinus? YES, YES, YES, they are all linked to a `leaky gut`. Mal absorption is another widely undiagnosed disorder. Are you low in Iron, Zinc, or Magnesium even though you take supplements? If your system can`t absorb nutrients, then many of your organs, including your skin - your biggest organ, will not function well and result in many hard to pin point problems.

There are over 10,000 research papers related to leaky gut - it is not a MYTH or a FAD.

It is generally unrecognised by modern medical practitioners because they do not study nutrition.

Many articles suggest the 4 main causes of leaky gut are:

                                                                   1./  Diet
                                                                   2./  Chronic Stress
                                                                   3./  Toxin overload
                                                                   4./  Bacterial imbalance

Dr Axe has a very informative, easy to understand article I recommend at:

                                                                   https://my.draxe.com/hlg-healing-leaky-gut

Our modern world is now reaching epidemic levels of disease - Cancers, Diabetes, Autoimmune disorders, Obesity, Thyroid issues, even mood disorders - the list goes on, and even though we are living longer lives, they are not necessarily healthy lives. Modern diseases are currently being treated by costly `patented` chemicals - more chemicals into a body already under extreme duress.

So why are people scared to eat toward good health? It has been proven time and again that when you eat healthy clean food you lose weight, your skin looks better and your amazing body heals itself. Don`t want to give up all the good stuff? Many don`t care or just don`t know where to start? Everyone has a reason not to bother - until they have a health issue.  By then they will probably go to their doctor who has no idea about leaky gut and will prescribe something for relief which will address the symptom not the cause.

It`s up to you folks. You are in control of your body - are you making yourself sick?

Watch out for my next post to find out how to fix a leaky gut - or subscribe by email so you don`t miss this vital information.

I welcome any comments about this topic and wish you good health

                                                                   

Aching back in bed? Could relief be this easy?

Do you wake up every morning with more back pain than when you went to bed?

Iv`e been a landscaper and gardener most of my life, so back aches are pretty normal for me. Digging, shovelling and moving heavy things have all contributed to regular visits to my wonderful chiropractor and having a large semi rural garden for the last 18 years has kept me fit, as does my regular yoga and Pilate's classes - great for core strength!

However, I still suffered from chronic back aches at night, to the point where I would have to sleep almost sitting propped up! Some mornings I would be in tears from the relentless broken sleep and aching. I literally felt like someone had punched me in the kidneys every night. I sleep on my side and as the aches started I would rotate to the other side, groaning with each turn until I was basically turning round and round all night long. Needless to say It didn`t impress my husband so I started taking painkillers just to get some sleep (and I hate taking anything unless it`s natural).

We did all the things you are thinking right now.... changed our expensive mattress, I even got fitted for wiz bang pillow - which I love - and still I woke up feeling 80+ with aches. So I did some research on line and asked the simple question `Why do I wake up aching?`

I didn`t realise how many people are suffering similar aches and pains each morning. You see, as the day wore on, all pains would melt away and I was fine - so something was going on in my bed!

One site simply stated that it was the sleeping position, and to use a pillow between your legs. What?
As if that was going to cure my chronic aches. So that night I took particular notice of my body positioning - being a side sleeper I made sure my hips were stacked and I was in a straight but comfy line. In fact, I would sleep with all of the above positions. I still woke aching. Right, now at desperation stakes I grabbed a spare pillow and shoved it between my legs. Hmm. It felt unusual but kinda nice. To my amazement I woke up PAIN FREE.

Could It really be this simple? The answer is yes. Give it a try for a few nights - it`s amazing.

It works by simply stopping your body from gently twisting your spine. I know many people have all sorts of back trouble that is not as easily fixed, however, this simple,easy and very comfy trick will help to lessen your spinal rotation at night, easing pressure on discs.

I gave the pillow up some time ago as I had no aches for months, but this week I have again suffered restless aching sleep, so I grabbed my favourite soft pillow and off to bed we went. Again I experienced great sleep and little to no pain in the morning. If only life`s other aches and pains were as easily remedied.

Have you tried this technique? I know many pregnant women do but for the obvious different reason. If you havn`t tried it, give it a go for a few nights - you`ve only got back pain to lose. Let me know how you go, perhaps you will inspire others to give it a go.

Cruising the seas - a gluttons paradise

My wellness journey - which began in January this year (2015) has seen me lose 8 kilos or 17 lbs simply from changing my eating. You see I gave up 95 percent of my sugar intake, which was recommended by my Naturopath to heal my leaky gut (more about that later).

So iv`e just gotten back from a little 4 day cruise up the east coast of Australia - very lucky indeed!
But what an eating and drinking fest it was! Now I`m all up for some yummy meals and a few cocktails, but most people over ate at least three times a day!

I would like to think that most people don`t eat that quantity normally, but why does a holiday equate to eating and drinking to excess these days? And of course a cruise is the perfect environment to indulge.

I had a couple of cocktails, well three to be exact. Pina Coladas - they seemed the best option with soothing coconut, pineapple and white rum. The rest of the time I drank Vodka, lime and soda or Gin Tonics. I did give in to a lovely glass of white wine with dinner one night and paid the price with a crook belly - too much sugar for my system now. But it seemed as though everyone drank from sun up till very late, with creamy, sugar loaded cocktails, beer and spirits which is all WELL & GOOD, but they also ate extremely large quantities of food.

After all, those of you who have been on a Cruise will know that everything revolves around meal times and cocktail lounges and bars. So it was no great surprise to find myself eating way more than I normally would - I don`t eat 3 course meals at home!, but at least I made lots of healthy choices, drank plenty of water and passed, on most desserts - I promised my daughter I would have a Creme Brule` for her, which was rather yummy and not too sweet.

Breakfast and most lunches were the self serve buffet, with everything laid on - so plates were usually piled high and second and third helpings normal for many people. We opted for the fine dining restaurant each evening and even one lunch, however I drew the line at dining there for breakfast which the rest of my lovely group enjoyed - twice.

I was often appalled at the amount of waste that self serve diners left, eyes bigger than their expanding bellies, but more so the fact that because it was all laid out for free, people seemed to think they needed to eat to excess to `get their monies worth`. No wonder we are such an overweight and unhealthy nation.

Very few people exercise moderation over temptation - there seems to be so little self control any more, and always the old adage - `must go on a diet when we get home`. Well, we all had a happy time of self indulgence - now back to reality and healthy choices...

Have you over indulged on holiday? or did you still make healthy choices.

Are you a cheese addict - lets face it who`s not - but now I know why!

Have you ever wondered why you cant stop nibbling at that cheese platter? or why we crave a cheesy pizza or melted potato bake? Or why your cheese keeps disappearing from the lunch room fridge?There is a very good reason that may surprise you - I know it did me - and like many health choices, it all makes sense now.

So what`s the big secret? Casomorphins.  Sounds like a drug right? That cause it is. Likened to an opiate effect in our systems, cheese is full of it. Now it`s starting to make sense why you cant give up cheese, as many dairy free dieters will attest to! Opiates give a feeling of euphoria and calming. Yup, sounds like cheese (and cream). Milk and icecream have a similar effect, but of course is not as concentrated as cheese. So mature tangy cheese is even more loaded than softer white cheese, but don`t kid yourself, they`re still chock a block full of Casomorphins.

So how does this work? Pretty simple really - Milk is full of a protein called Casein that when digested creates protein fragments called Casomorphins which have a natural opiate effect on our systems. Casomorphins interact with opioid receptors which are involved with the control of pain, reward and addiction in the brain.

As a rough guide, it takes 10 kilos of milk to make one kilo of cheese, therefore, after removing all the watery whey, you are left with concentrated amounts of casein. When casein breaks down in your stomach, producing Casomorphin, it also acts as a histamine releaser, which is why so many people are allergic to dairy products.

Even if you are not allergic to dairy, the effect that Casomorphins has, means that you want some more..., oh and just a bit more, and before you know it you`ve overindulged, feeling very relaxed and much happier if not a tad regretful of the quantity you just consumed.

In fact, although cheese has always been a staple in many European households, the amount we consume in, on and over foods these days has more than quadrupled, adding to obesity and health problems.

Researchers have known since the 80`s that it is found naturally in mothers milk as well as cows milk, which also explains why babies get milk drunk and sleep well after a feed

It makes sense that many social gatherings have evolved around cheese, with such a strong relaxing effect on the body, just as they have around coffee and alcohol and why they all go hand in hand.

That`s why it`s one of the hardest foods to say NO to in life, and like all opiate drugs, causes bowel blockages if eaten in quantity and regularity. And on a more serious note, why dairy is now strongly related to several cancers, due to the IGF-1 triggered when processed in our bodies.

Don`t panic, I`m not asking you to give up cheese - unless you have an intolerance to it - but like all good things we choose to eat, be aware and choose moderation over indulgence.