Super Charged Bone Broth Recipe

Bone Broth is one of the most potent, concentrated healing foods, that you can cook at home. That means you are in control of the quality of bones and all the other goodies that go in to making this super concentrated healing broth. Iv'e been a fan of Bone Broth for a few years now, so I wanted to share some of the things I've learnt, to make a really yummy, nutrient dense, vitamin packed       Super Charged Bone Broth. Have a quick look at some of the benefits, whether beef or chicken broth.

Some of the many            Heals a Leaky Gut                       Increases Mineral consumption
     benefits of                    Reduces Inflammation                Aids digestion
    Bone Broth                   Calms joint and muscle pain       Smooths skin
                                           Assists your liver to detox          Helps repair and grow bones
                                           Fights infections                         Loaded with nutritional goodness
                                     
Bone Broth has many fans these days, because research and science have shown how this amazing nutrient dense soup is chock a block full of collagen, gelatin, hyaluronic acid, amino acids, proteins, minerals and vitamins, and it has the powerful ability to heal the permeability of the gut lining. We're hearing a lot more about the 'gut' these days because it is now widely acknowledged that the gut is paramount to overall health and wellness, so this is an important reason to drink this healing brew.
                                                                                                                                                           Once you have made your broth, the idea is to have a small cup every day on an empty stomach, to absorb it's goodness - remember it is a rich brew indeed, and you may wish to dilute it a bit. You shouldn't use all your broth in one meal either, try to freeze small  1 or 2 cup serves, so you can use it in all sorts of ways, like using it as a base stock in casseroles, noodle soups, gravy etc. I made a spicy Thai beef noodle broth, using 2 cups of the beef bone broth I'd just made, a spoon of red curry paste, a generous splash of fish sauce and some coconut cream, then loaded up with fresh veggies, tender steak slices and rice noodles - it was yum. I usually drink half a cup a day or add it to a meal.

Yesterday I decided to throw a pot of Bone Broth on. You really do need to plan ahead for this, as it takes up to 48 hours to cook slowly! We have a new butcher selling pasture fed meat, so I bought a bag of beef bones - big chunky, meaty bones full of marrow (sorry vegetarians:)

So what makes mine a Supercharged Bone Broth? By adding some of the most popular wellness ingredients researched today.  There are some common standouts all nutritional health and wellness professionals recommend. In fact, most of these ingredients you have probably heard about before, so why wouldn't you add them to your super soup?

The first thing to know about cooking bone broth of any kind, is that the process is slow with VERY low heat. It takes time to draw the goodness out of the bone without losing it all in the steam, which many first timers find out the hard way when they take the lid off and there,s no broth left! I use a heavy based, stainless steel soup pot, and regulate the heat myself  - to very low. Slow cookers are often recommended but mine still slow boiled too fast, and most of the broth was evaporated by morning :( It's so disappointing when you've put so much into it.

Some people roast their bones in the oven first. It not only brings out more flavour, but helps to release the nutrients. But to be honest, I just throw everything in the pot without too much fuss - you want to make this process as easy as possible so you will do it again and again. Try chicken frames next time if you love a good chicken broth. They are cheap to buy and you usually need 3-4 frames.

So, step one, put your bones in your chosen pot and cover with water. I use filtered water so there are no added chemicals in my healthy broth - you can use bottled water if you don't have filtered, at least you wont be adding fluoride and chlorine to your soup.

The next important ingredient is Apple Cider Vinegar. Don't overdo the vinegar and ruin the taste of your broth, but it's the vinegar that helps to draw the goodness out of the bones. Apple Cider Vinegar has a ridiculously long list of health benefits - so give your broth a healthy splash of the stuff when throwing everything in the pot and bring to a very slow simmer.

 I know a few people that have tried to make bone broth, only to tell me it was awful :[  so like
 all good soups, flavour and seasoning are important. You should add lots of herbs, spices and vegetables to create loads of taste. I like to roughly chop up LOTS of onion, carrots and celery. You can be as quick and rough and ready as you like, no need to peel etc, because they will slowly cook down, and we will be straining all the particles out of the broth at the end, because tiny bone fragments may be floating around! You will understand when you make your first batch, how 'chalky' and brittle the bones become, as every little bit of goodness is drawn out of the bones.

The Super Charged ingredients to make this broth even more potent and powerful, start with the simple addition of 3-4 cloves of roughly smashed garlic and a spoon of crushed ginger. I'm sure I don't need to spout on about these well known herbs for health because you all know they are good - so I won't, but make sure you put them in! Instead, I'm going to encourage the daily use of the incredible, but humble, Tumeric. Yes, another spice we know is good for us - BUT, are you aware of just how much scientific research has backed it up, finding even more reasons to use this incredible spice. Suffice it to say, we can all use a little anti inflammatory help in our joints and bodies, so we will add a generous spoonful to taste. If you love the flavour of this spice, add a bit more for good measure.

After we add tumeric, we also thrown in a teaspoon of black peppercorns. It has been found that black peppercorns will activate the tumeric giving it even more healing power. Then it's in with the herbs of choice. Mine is rosemary, origano and a pinch of nutmeg or you can even use cinnamon.
Salt is always under fire, but our bodies need it and so does your broth, to bring out flavours. I use Himalayian Pink Salt, as it is an unprocessed salt containing 84 trace minerals.

The next super ingredient, known to have books written about it's countless health benefits and uses is Coconut Oil, containing good medium-chain fatty acids. It is good for digestion, immune system, skin, brain, oh just about everything, so why wouldn't you add it to your super brew.  It is well known for it's soothing and healing effects on the gut and will add a delicate coconut hint to your broth.

So here is my Supercharged Bone Broth recipe, that actually tastes delicious and is also super nutritious. You should aim to make a big batch that you can freeze in small containers as this is a lot of effort for little reward otherwise. Generally you should aim to drink half a cup daily or if suffering an illness ramp it up to half a cup morning and night or more - you cant overdo soup!

RECIPE FOR SUPERCHARGED BONE BROTH

2-3   kilos of grass fed cow bones or 3-4 chicken frame/carcasses
        filtered or bottled water to cover all bones
1/3  cup of Apple Cider Vinegar - or a healthy splash if your in a hurry
3      large carrots roughly chopped
2      onions peeled and roughly chopped
4      stalks of celery with foliage tops still on - this is where most of the flavour comes from
        roughly chopped
3-4  cloves smashed garlic - just peel and bang it with the flat side of a large knife
1      heaped teaspoon of pure minced ginger
1      teaspoon of Tumeric
1      tablespoon of coconut oil
1      teaspoon of Himalayan Pink salt

DIRECTIONS

Place the bones in your large soup pot and cover with the water.
Bring to the boil whilst roughly chopping veggies.
Add everything to the pot while waiting for it to boil.
Once boiling, TURN DOWN HEAT TO VERY LOW. It should bubble very gently.
This heat needs to be maintained for the next 48 Hours! and  is where the magic happens, so don,t rush the process. You can add more water now if you think it has reduced a bit with steam - remember a low, slow heat, will stop all the goodness escaping in steam and making your house smell like broth for a week.
Stir occasionally, but try not to open too often, as you will lose some goodness each time.

IMPORTANT INFORMATION TO COMPLETE THE BROTH

When your broth is ready, all the meat and marrow should have fallen from the bones and they should be clean and slightly chalky.
It is really important that you follow the next steps as tiny bone fragments will now be floating in the broth along with the remnants of vegetables.
Using tongs, remove the bones and discard - do not feed to animals as these bone have no goodness left in them and will do more harm than good.
Whilst still warm - strain the broth through a medium sized strainer into a large bowl catching the majority of flotsam, then strain again using a fine strainer to get pure, clean, clear broth. This can be a messy procedure and the use of a soup ladle and soft spatula will help.

Place the bowl of clean broth in the fridge for a few hours if you want to remove unwanted fats, which can then be easily be skimmed off the top. However, if you are using bone broth to help with a chronic disease, leave these valuable fats in as they are full of coconut oil, and rich in absorbed, essential vitamins and minerals, and will help anyone trying to put weight on.

Remember that this is a very concentrated soup and can be diluted to taste. I sometimes add half a teaspoon of delicious coconut cream into my single serve - it makes chicken or beef, creamy and rich in good fats - which we seem to starve ourselves of, under the guise that they are bad for us! In fact we just don't eat enough good fats, of which 80% of our brain is made of. I digress - sorry...

What you do with the left over pulp is up to you, but be wary of fine bone shards.To be honest, I put all the pulpy stuff into my worm farm - they love it! In just 2 days they are clearly twice as big and producing highly nutritious worm water for my organic veggie garden, so now my veggies are even more nutritionally viable.

Don't forget to freeze your broth in small portions as you won't need it all at once.

Good luck with your first batch. It took me a few go's to get the flavour right so don't give up and tweek it next time. If you haven't got the time to bother making your own broth, you can now buy bone broth protein powders, however they are definitely not the same as something you cook yourself, in taste or goodness.

Please leave a comment if you have failed or succeeded with bone broth, we can use all the helpful tips you have.

Cooked Beetroot is awesome - and a little scary.                                                                                                                                                                                                                                                                                                                                         They have this incredible earthiness about them, and when pulled straight from the garden, carry important soil-born good bacteria - if you could only smell this batch of slowly cooked beets, simmered for 1.5 hrs in filtered water, vinegar, herbs and coconut sugar. I'm going to peel and slice them - just cut the top and tail and gently squeeze the outer layer off, like a soft onion peel. Then slice and dice for bottling using the cooking water and extra vinegar until the tops are totally covered. Iv'e ended up with a small bottle (thanks Maccona coffee) of diced beetroot to add to salads etc and a large jar with bigger chunks, suitable to roast or cut down smaller.
   

                                                                                                                                                                                                             When you grow your own f/veg, you often have more than you can eat at once, so bottling is a quick an easy way to stretch your crop out while you wait for the next crop to grow. If you don't grow your own, try buying a bunch from your organic grocer and make your own batch of nutritious and delicious beetroot or just throw them on a baking tray with some pumpkin, olive oil and balsamic for an hour for an earthy and richly flavored roasted experience. Red and orange colored vegetables have high levels of nutrients and antioxidents, vital for good health, and a sure fire way to help heal the gut.                         

                                                                                     
One of the easier root vegetables to grow, they don't require loads of space so you could easily grow them in a raised bed or pot as they have few pest and diseases. It's easy to grow them organically, by using organic mulches like sugar cane and improving  the soil with cow and chook manures, blood n bone, potash from a fireplace etc and by fertilizing with natural manure pellets and fish emulsions. Don't forget to use the liquid seaweeds to improve soil bacteria and general health of the plant as well.

So why is it a little scary ? well, when you eat a lot of beetroot in one sitting, it's amazing red colour, well - shows up in the toilet! No, your not bleeding internally - it's just the beetroot :) only, my husband didn't put 2 and 2 together and thought he had a serious problem! ha ha - you should have seem his face when he told me -I just looked at him and smiled with a little shake of the head and gently reminded him of the roasted whole beets we ate. Poor him, he was so relieved, and I'm pretty sure it will become a little family joke.

Cancer - this special link will save lives

Cancer - it touches everyone these days. Even if you and your family have been free of this horrible disease, I'm sure you still know someone who is dealing with it, or worse, has passed because of it.

What a sad time we live in when a disease is that prevalent to humanity. It's scary, because there are so many types, most of which, as a patient, we don't seem to know a lot about.

I'm talking from experience unfortunately. From a dear friend who passed from breast cancer related issues at age 48, to my brother in law from pancreatic cancer, and now my beautiful mum, who has it in her kidney and lung. From a family perspective it has become all encompassing. It changes every aspect of your life and all those around you, and it becomes your focus. That being said, I still don't know exactly what type of cancer mum has or the type of chemotherapy being used, as the medical profession seem to whizz over the technical stuff, and start pumping toxic substances into you before you really have time to digest or investigate your options - indeed, they don't actually give you options.

So if this disease is going to affect us in one way or another in our lives, surely we should already have some knowledge and power about how to deal with it. Knowing your options, should you or someone you know, ever have the need, will greatly improve your survival, not to mention knowing what to avoid now to prevent cancers. Knowledge will make the journey more proactive and empowering to the cancer owner/families, not the doctors.

This being said, I would like to share with you a link to one of the most powerful eye-opening docu-series that I have been part of. There is so much info that will forever change your perspective of this disease, treatments and prevention's. All you have to do is watch the one hour a day - 9 part - series. It's totally free, although you can opt to purchase it for future reference as I did.

This series and website is all about spreading the truth and sharing knowledge of cancer and all related treatments worldwide, with various specialist and cancer survivor interviews. A fascinating watch.

You will need to register NOW as it starts 12th APRIL. Don't miss this free event - it could save your life and has definitely changed mine.


https://go.thetruthaboutcancer.com/?ref=77b39dbc-46a8-4ccb-a28d-a24884b0d850

I hope you get as much out of this series as I have and pass on this event to anyone it may help.

Till next time ........from Roz at Well & Good

Wellness, such a popular word...........

but what does it mean to you?

It has become apparent to me that everyone has a completely different perspective of just what good health is and how to achieve it. And because we are all so different, with varying health issues, ages and expectations, we have an incredibly wide range of ideas of just what is 'good' for us, and are easily led astray by this health industry. And like all popular themes, everyone is an expert and everyone is touting their theories and products.

Any wonder there is loads of confusement and wrongly applied information out there. Health supplements, diets, exercise programs, and of course lifestyle shifts and eating protocols - how are you supposed to know what is the right one for you and is it really healthy, just another fad or indeed another million dollar corporate money maker?

I'm no expert either, just another person on my own personal health journey, hoping to attain my own state of er.....wellness. The difference is that I spend hours researching and reading, being part of online summits and listening to various experts in their fields. And yes, I get just as overwhelmed and confused as everyone else. So, I can only approach this blog using my own experiences, health issues and acquired knowledge and of course the wisdom of age -been there, done that!

'Wellness' is one of the most powerful advertising words at the moment and everyone is on the bandwagon using it to promote their product or company - wikipedia  define it as - a term used to mean a healthy balance of the mind, body and spirit, that results in an overall feeling of well-being.
Sounds about right, but how to get there is an individual journey that differs greatly from person to person.

So keep reading folks, and we will try to wade through some of the mind, body and spirit aspects of this incredible journey to great health and lifestyle. I have been part of some amazing summits recently that have given me a greater clarity in my personal 'wellness' journey, and I would like to share them with you - so I hope you have an open and questioning mind - your going to need it.

In my next post I will share the most life changing global quest, that has forever challenged my views on Cancer - how to avoid it and how to treat it, so stay tuned by following this Well & Good blog by email so you don't miss out. It will include a link that could be life changing to you, your family and friends, so stay tuned..........

New Years Resolutions 2016

Have you made any this year? New Years Resolutions that is? Mores the point, how long before they fade away as a distant memory and you give up on them?  I `Resolved` to do more yoga classes and finally get on top of my allergies. Iv`e already booked in to have allergy testing next month so I`m  already heading in the right direction. I will continue to eat in a `clean manner` and contribute to my health through nutritional eating and as chemical free lifestyle as possible (within the bounds of not being an obsessive nut)

.Did you make one or a list? and how`s it going so far? January is the traditional month of embarking on those pesky resolutions that seemed pretty straight forward and reasonable at the time. Perhaps you are one of the deeper thinkers, that approach resolutions with great thought and determination (usually the more successful at it). But by end of February, many of us have given up, or the shine and ideal has worn off - it`s not fun giving up stuff we love to eat and do even though we know they are bad for us. All my gym classes are full to the gills at the moment, with people trying to undo all their Christmas cheer, with the resolution to be healthier this year or to lose some weight this year. I know from past experience that class numbers always decline as winter approaches, meaning many have given up or gone back to bad habits.

It`s the time of the year for new beginnings and many of us are wanting to make changes for the better but are unclear of how to actually achieve it, then we get lost along the way and lose interest. I commend anyone having a go at making changes for the better in their lives, but unless you give yourself clear guidelines on how to reach your goal, you ultimately set up for failure.

So how do we actually achieve our Resolutions?  Firstly don`t have unrealistic ones. Not many people can change lifestyle habits easily. Next, just take one step at a time - you know, baby steps. When I first started my healthier Resolution journey at the beginning of last year, I began by giving up all Aspartame's.Then it was processed sugar, and then gluten. One challenge at a time.

If your decision is to `get healthy` this year, or `lose x amount of weight` then the answer is not just about going hard at the gym and trying to stay away from fast foods. These are great ideas if you stick at it - but it should be at a level that you are prepared to live by - permanently. When your efforts have finally rewarded you with some good results, you then need to maintain them, or risk slipping straight back to where you started - or worse! So it should be a change your committed to live by. The aim is to make small changes for good. When you`ve mastered that, then make the next change, with the intention that it will be for good. You can always take it to the next step or phase as you adjust to living with, and without certain things. If you don`t stress the body out with extremes, and unrealistic goals, you will have much better success, and if you make a conscious effort to change your perception about what you eat and drink and how you think about food and exercise, then your on your way to being a healthier you - for life.

After all, there are plenty of better options out there, you just have to look for them, implement them, then try to live by them.

If you are serious about making some changes, the best way forward is to change one thing at a time. That way you don`t overwhelm yourself. When you`ve mastered that, then add the next thing. A great example is giving up sugar. This is extremely hard to do as it encompasses not only what you put in your mouth, but your emotions, hormones and lifestyle at the same time. A better way to go, is to ease into the changes with a controllable limit like giving up sugars in soft drinks, sport drinks and juices first. When you feel that this is no longer a tough thing to live with, then add the next layer and cut out lollies, sweets and icecreams and finally when your body has adjusted to these changes add the next layer by cutting out all processed sugars that are hidden in so many things we eat (which means reading ingredients labels). Don`t forget you can supplement your cravings with small amounts of honey or pure maple syrup as a substitute in cooking so your sweet tooth doesn`t miss out.

Now the trick to this working, is to allow at least a month per change, so you don`t go through sugar withdrawals, which can ultimately be your undoing. Very few people are prepared for a withdrawal period and when your at your lowest it`s easy to give up. And of course, if you fall off the wagon - get straight back on the next day.

If you set yourself a six month target to feel healthier or lose some excess weight, then you can reassess when you get there and make new goals at that stage, planning how to stick to your guns through winter and so on. It helps if you develop an interest in cooking healthier foods as it will help to drive your focus. Stick to choosing better options when you eat out, and don`t have a mindset that tells you your missing out - you should be proud of your better choices and feel good that you`ve made them and live by them.

Good luck with your year ahead. May you be the person you always wanted to be, because your achievements are the elixir of life. Share your New Years Resolutions as a comment to re-affirm your commitment to change.

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.








              

Cooking Oils - the GOOD the BAD and the DANGEROUS.

Did you know that some cooking oils, that are used by millions of people daily, are in fact, very bad for you? And not necessarily for the reasons you might think. So, what are these bad Oils.....

VEGETABLE OILS !!   -  This group of cooking oils were practically non-existent until the early 1900`s. Until then, we used oils that were `pressed` or `separated` naturally. Vegetable oils (and margarine) are a by-product of rapeseed (canola) soybean, corn sunflower, safflower etc. The problem is not the seed type but the process from seed to bottle.
                                                                                                                                                                   You see, the oils MUST BE CHEMICALLY REMOVED, DEODORISED AND ALTERED. These are not only some of the most harmful substances you can put into your body, but are Genetically Modified crops, that have been treated with chemical fertilisers and pesticides - all being before it gets to the manufacturing process!

Lets take a quick look at Canola, the golden goddess of the oil industry. Canola is a hydrid of Rapeseed which is poisonous to the body with high amounts of toxic erucic acid. Canola oil has an altered Low Erucic Acid Rapeseed (LEAR) which is produced by heating and processing with solvents to extract the oil. Then, another heat process with the addition of acid, is used to remove waxy solids. Not finished yet, the newly created oil is then treated with more chemicals to improve the colour and to separate different parts of the oil. And finally, the final process - to chemically deodorise the harsh smelling oil, making it palatable. IF the vegetable oil is then to be made into margarine or shortening, it will undergo yet another process of Hydrogenation - another chemical process which will make the product solid.

Have a quick look at this flow chart and you can see the amount of processing involved -
                                                                                                                 

As an added bonus to your cooking oils and margarine's are Butylated Hydroxyanisole BHA and Butylated Hydroxytoluene BHT, which are artificial antioxidants that help prevent food from oxidizing or spoiling too quickly. Yummy... Of course, that is a whole other process - making artificial antioxidents - which have been shown to produce cancer causing compounds in your body and have been linked to infertility.

So now you know, it should be easy to avoid these nasty oils...or is it? This is where we cross over to processed food that always contain hidden nasties. Here is a brief list of some products that often contain bad `hydrogenated` oils.

Biscuits and Crackers

Chips and nuts

Salad dressings - Mayo

Most snack foods

So, what should we use that`s Clean and good for you?

Virgin cold pressed Olive Oil - High in mono and low in polyunsaturated fats. Not suitable for high temperatures due to oxidation. Use in dressings, mayo and drizzled after cooking.

Coconut oil - Full of good Fatty Acids and Lauric Acid. By far the best choice. Does not oxidise easily or go rancid. Great for cooking baking and oh so many things.

Sustainable Palm Oil - high in saturated fat and heat stable

Pure Organic Butter - natural, churned and containing Activator X, which is known to improve nutrient absorption.

There are other healthy alternative, however the following should be consumed in moderation (my favourite word) as they are high in Omega-6 fats which can upset the balance of fats in your body.

Flaxseed Oil 

Macadamia Oil

Walnut Oil

Hopefully you will check your cupboards and consider what you are putting in your body. It`s a simple change that can make all the difference in your long term health. I must confess I had used Canola oil for many years thinking it was a good plant based choice. I now use Coconut Oil, Olive Oil and Pure Butter. You must read the `ingredients` list as some brands will slip in some bad stuff. Don`t be fooled by the front packaging spiel - read the ingredients before you buy.

Simple changes in your diet will reward you with life long health benefits - don`t wait till you have bad health to make changes. 

Leave a quick comment and lets see what you are all using out there.......

Broccoli - Natures internal scrubbing brush

This vegetable is greatly overlooked as a medical marvel. At this stage, I find my grown up daughters rolling their eyes, cause they know I`m all about the Broccoli. In our family, when boyfriends come to dinner they are `coaxed` to eat their broccoli - because it is Soooo good for you. I just picked these beauties from the garden. You might notice the almost purple hue to them bought on by the cold nights guaranteeing  maximum vitamins and minerals as in all dark green and purple vegetables.

My mum used to do the same when we were kids and our friends came to dinner. Annette would always roll her eyes at the vegetables mum would serve us - and then she`d tuck in and eat em up.
I know a lot of people don`t like Broccoli, but it is so versatile in cooking, I mean, how hard is it to grate some cheese on top with a dob of butter! But really, there are so many ways to use them, like every ones favourite - Au Gratin, or in stir fries and Thai food. I even had some on a gourmet pizza last night! I know! Broccoli and Snowpeas on a pizza! Now that is taking it to the extreme.

 IMPORTANT - don`t overcook it! Heat and boiling will greatly reduce the nutrition. Steam quickly or toss through stir fries last to retain goodness. And if possible try to buy organic Broccoli as many farmers use pesticides to keep the cabbage moth at bay, or better still, have a go next winter at growing them yourself. Pretty easy crop if you just cover it with netting - no chemicals needed for a perfect insect free crop.

We really have to rev up our intake at the moment, because the veggie patch is full of them, so tonight it is Corned Silverside with Au Gratin veggies. Even broccoli haters love it dripping in cheesy white sauce and tomorrow night....a stir fry I think

But what`s so good about them? They are packed full of vitamins and minerals to boost your health, but more importantly they are full of gentle roughage or fibre and will cleanse internally as it passes through your system. Broccoli is called a superfood rightfully. It is know to help health in many of these ways;

                              Powerful Antioxidant
                              Cholesterol Reduction
                              Cancer Prevention
                              Reduces Inflammation and Allergies
                              Bone, Heart and Eye Health
                              Greatly aids Detox and the Liver
                              Alkalizes Your Body

The only time it is unwise to overeat this generous vegetable is if you are on blood thinning medication.
       

So people, the message is clear....get cracking onto Broccoli and be Well & Good.

Special thanks to CreativelyPaleo.com for the use of their photo. Check out their site for great recipes and a a sensible Good Eating site.

No Sugar Added - just Aspartame's instead!

Now for some hard hitting stuff.      A while ago I asked you guys what you thought was the first thing I gave up. So now I`m going to tell you, and explain why. And quite frankly, it`s something we are probably all vaguely aware of, and could all do to give up! It was the catalyst for my decision to make changes, and not just like a fad diet, but an acceptance, that should I wish to contribute to my own health and wellbeing, then, going forward, I needed to make some informed changes....Permanently.  

As we all have different health issues, the changes I make in my journey, may not be the changes you make, BUT even getting rid of some of the bad stuff we consume, must be to the benefit of your health, and will pay dividends as you get older. And for mums raising young families, you will be considerably shocked to find the extent of harsh chemicals most kids ingest in processed foods and drinks, and specifically, what harm they are doing. Years of eating processed food may not kill you, but it has massive health repercussions long term....but more about that later.

So what was it that got me all fired up ?.....Aspartames. Sooo your probably thinking that`s not too dramatic Roz.  You couldn't be more wrong. How many of you ingest artificial sweeteners in food and drink daily, believing your choosing a healthier no sugar option. Even when reading labels in the so called health food aisle, you will find many companies now use these alternatives - Equal, NutraSweet, Splenda, Phenylalanine, the little known Acesulfame-K and simply Additive 951.

Aspartames are now so widely used in the food manufacturing industry (which I might add is a multibillion dollar industry, that will stop at nothing to make you want more of their products!) Whoops...see it gets me mad. In products advertised as `No added Sugar` - THEY ARE ADDING HARSH CHEMICALS INSTEAD! 

What`s so bad about Aspartamates? It`s a big topic, so I`ll be as brief as I can, after all, this is my platform to get you to investigate further and consider making some changes in the foods you buy. There is so much credible scientific information out there, and yet most people are still happily oblivious to the dangers. Remember that there are billions of dollars made yearly in manufacturing these chemical ingredients, and they are not likely to give that up easily - better to sneakily woo the public with misleading labels and taste bud trickery. Also keep in mind that our bodies were never built to run on chemicals - it`s the manufacturers that will tell you otherwise. I know it`s been said before, but you wouldn`t put contaminated fuel in your car, so why would you put chemically altered food in your body?

I have listed my main issues with Aspartames, however once you start web browsing and reading a few articles, you will find a multitude of issues that should concern everyone.

- Aspartame is addictive! and can cause severe withdrawl effects.

- Weird fact: use NutraSweet to poison ants - it is more effective than ant poisons!

- It is 200 x sweeter than sugar, so your taste buds are acclimatized to far sweeter levels than
        necessary.

- Most chewing gums have aspartimate as a suger free choice. The fine membranes under your  
        tongue absorb the chemical rapidly which then goes directly to the brain.
     
- It is made up of 40% Aspartame, 50% of Phenylalanine and 10% of Methanol, known as wood
        alcohol/poison. When heated up in a cooking process, the absorption of Methanol is greatly
        increased, as in the simple process of making sugar free jelly for the kids! What does it break
        down into? Formaldehyde - a deadly neurotoxin and NutraSweet releases one molecule of  
        methanol for each molecule of aspartame.

 - Because of it`s considerable use in reduced calorie foods, Aspartames can be ingested in
       considerable quantities causing severe neurological damage. When drinking diet sodas                        sweetened with aspartame after exercise and exertion, or as an alcoholic mixer on a big night              out! the intake of methanol exceeds the recommended limit of this toxin which affects the brain.

- The U.S. patent expired in 1992, so now the technology is readily available to any manufacturer
        making it one of the most widely used synthetic chemicals in food - and boy, it`s in a lot of
        food. When the patent was released (you may read it online) it confirmed that it is made of -
        The feces of genetically modified E. Coli bacteria. I`m more concerned with the
        genetically modified bacteria part! Genetic modification leads to unpredictable consequences.

- There are many claims that Aspartimes are linked to:
        Lupus, Seizures, Multiple Sclerosis, Alzheimers, Brain Tumors, Birth Defects, just to name a
        few of the many neurological disorders (brain function related) This is why the chemicals are
        referred to as `exitotoxins`. They `excite` or stimulate the neuro cells to death.

-  As with all added chemicals in food, those blessed with a strong immune system are generally able
        to detoxify and eliminate these poisons for years - but not forever, hence poor aging health. And
        worse, for those with a predisposition to Neuro Degenerative diseases, these Genetically       
        Modified Synthetic food additives can tip the scales into full blown disease.

-  If it is so bad, why has it been allowed? This folks, is where the water gets very murky. I will not
        go into the multitude of documentation crucifying the original company `Monsanto` for
        falsifying studies and controlling bureaucrats to their benefit. We are talking about a multi
        billion dollar business, and sadly, it has been labeled as one of the greatest public health
        scandals of the 20th century - a bit like asbestos and smoking. There is plenty of documented               evidence that should make you sit up and take notice.
        It is considered by the FDA that the minimal quantity in foods is an acceptable level. What is
        not discussed, is the amount of products that are cross consumed by an individual, overloading
        the so called safe levels.

- Monsanto have now created Neotame, which is reputed to be 10 x more potent and much more
        dangerous. After all, they need a new patented product to make them the next billion.

- Still on the fence? Here is a link to a very informative short video watched by over 570 thousand.

...https://youtu.be/TB6L9S_jc5E


I can`t stress enough the need to alter some of the food and drink that you perceive are a good alternative. Remember that we train our taste buds from a very young age, to sweet rewards, and when our weight and health starts to be a problem, we unknowingly switch to even nastier options.

EAT FRESH WHOLE FOODS WITH NO ADDITIVES for a long and healthy life. Start reading INGREDIENT labels and question what you eat.

This is a very controversial topic - what are your thoughts? Thanks for taking the time to read my rant. Please leave a comment if you want to add to this article.
   

Sunday brunch - it can still be healthy AND yummy

Pancakes for brunch - yum

I`ve been good all week, no sweet anything, so today I felt like spoiling myself. Now I know I should be making sweet potato pancakes, cause Ive got so many of em, but I already had a Gluten free pre-mix, made with coconut milk, in the fridge.

I had some frozen berries in the freezer, some fresh strawberries and half a banana, with a generous dollop of  lightly sweetened Greek yoghurt and a splash of pure Maple syrup. What a feast. 

You could make small serves of this as a quick dessert - remember healthy doesn`t always equate to low calories though, so consume with care!

And er... maybe go for a gook brisk walk later so you are guilt free?

What do you like for a decadent healthy brunch ....