why millennials need to be eating fermented foods


 
 

FERMENTS

when in doubt, kraut it out.

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

I’m super down for ferments. They’re such a crazy nutrient dense world of goodness that most of us millennials are scared of, or just think “what the fuck”, or just don’t care because we don’t understand why they’re so bomb, and so therefore don’t bother to incorporate it in our lives.

 

So, as we explored in our “what’s up with my gut” series - 70% of our immune system is located in our gut.

Our energy is produced there by our friendly bacteria who dominate our human cells like 10x

Our neurotransmitters like serotonin are made in our gut.

It determines how well we sleep, how well we absorb our nutrients, how well we recover, how often we get sick, our resistance to fatigue, mood balancing, and everything else in between. And ain’t nobody enjoy being sick. So adding fermented foods into our diet strengthens our immune system and will raise our overall wellbeing.

 

Fermented foods are CRAZY RICH IN POLYPHENOLS, (which as we’ve talked about in previous blogs) are plant properties, that are able to not only influence gut bacteria – such as kill off unwanted and encourage good ones (aka ensure the ratio of bacteria is more favourable to the good guys), but they’re also potent antioxidants (which help to mop up free radicals which are rogue cells just running amok), they also can work on gene expression (very cool), and all of these occur in fermented foods, particularly kraut’s as they’re fermented veggies, and veggies are the kingdom of good tings.

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So when I talk about ferments, we have options.

We have krauts, which there are so many amazing ones out there, and kraut’s not just cabbage, there’s beetroot, carrot, kale, cauliflower, radish, broccoli, kimchi, etc etc. (i breakdown my fave's @lewisandson 's and how i include them in my meals, what i cook for dins/lunch/ and their therapeutic benefits woooooo)

I personally gravitated towards @lewisandson because a) there colours are awesome b) SO MANY OPTIONS and c) all their ingredients are local, ethical and superb, no pointless additives or flavours or sugars or anything like that, and D) they follow Ayurvedic principles which is awesome, and means that their ingredients also have therapeutic properties (i explain further down).

And then meeting Daniel and hearing his story resonated, in that it's fucking hard in todays society to find amazing, delicious foods that aren't spiked of shitty additives. And so i'm super blessed and humbled when he reached out!!

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We also have keffir – which you can make your own with keffir kits or just buy it, but be careful, because a lot of the commercial ones are just packed full of sugar and shit. So remember to be flippin that package and reading what’s inside

We have kombucha and same thing, because there’s a lot of companies jumping on the good gut health bandwagon and just creating really sweet, not effective or therapeutic kombucha’s. So again, be aware.

There’s tempeh, miso, tamari, apple cider vinegar, CHOCOLATE (yes cacao is fermented) sourdough bread, wine, pickles/pickled veg, chutneys, coconut yoghurt, natto, and yaas that’s all I can think of right now.


Consuming fermented foods also helps reduce INFLAMMATION.

Inflammation is at the root of all pain, disease and conditions, as there is some kind of dis-regulation and imbalance and inflammations usually there like “oh hey guys, I’m just gonna hang out here” but it’s like can you not? So eating fermented yums can decrease inflammation, and thus, help with all conditions associated, anything and everything from IBS, some autoimmune (U.C / R.A), chronic fatigue, reoccurring UTI’s, psoriasis, eczema and acne to name a few!


A lot of us are missing these vital foods in our diets, because growing up us millennials just were never exposed to them, (unless you have awesome parents). Like shit, until a few years ago I’d never had tempeh or miso or any of the krauts, in my mind fermented foods were like milk yoghurt and cheese and alcohol? (all of which are pro-inflammatory..) And these ferments help to get rid of bloating, aid digestion and just all the not fun times, because they usually have a bitter / sour flavour profile, it increases our digestive juices and aids in bile release (which helps us break down fat). 

It’s like a cute lil sumin sumin on the side, a baben sidepiece, that gives us that extra goodness.

PS alcohol loves to kill and bomb our microbiome, so it’s kinda important and worth adding in some into our diets to help our immune system and microbiome, pow pow.


So the way i cook i feel is the most easiest, basic yet flavour & nutrient dense way. Personally, i'll take the time to cook and bake and all that fun stuff when i have a day off or make the time (coz it makes my soul happy), yet when its a work day i just want to get in, get out, eat something delicious, satisfying and nutritious. And i feel that's how most of us millennials do. like we want something yum, easy and fast haha.

Like my legit general go-to for dinner and lunches (coz i usually make enough to have for lunch too pow pow) is a like "rainbow bowl" aka "anything and everything i have in the fridge", all the veggies i can pack into it, with a bomb protein source and some serious scrumptious herbs and spices, and pimping my bowl with kraut, is how i personally consume them on the daily.

I always make sure in my cupboard i have cumin, smoked paprika and cayenne pepper, coz they're my right haaaaaand, they my go to. I also try to always make sure i have tamari &/or coconut amino's for when I'm feeling that asian persuasion vibe. For me, being able to make sure i eat wholesome foods is just enabling yourself access to them. I get my spices from @thesourcewholefoods, because i can just get as little or as much as i want, plastic and waste free - which i love.

And then its like all your veggies, i aim for 5+ different types, greens as the base - whether thats spinach, rocket, mixed leaves, sautéed kale, lettuce, and then adding in my polyphenol rich veggies that are in season (i downloaded this seasonal guide that shows you what F&V are in season in your state). And then i add either some coconut oil or olive oil for the good fats, my tempeh/tofu/lentils/protein, nuts and seeds for texture goodness, and then my spices, and kinda mix it all up in this giant mixing bowl and das it! add tahini or avocado and my kraut and das it. And its just about switching up the flavours when you get bored or have a craving.

Otherwise, i have quinoa flour usually in my cupboard, and i make like a savoury pancake thing and then load it with all the veggies and like make a wrap type thing?!? haha, or i have lupin on the side, or make cauliflower rice, those type things. 

So, recipe's including @lewisandson's kraut for me, is my bowls. And then adding a decent forkful or two to my bowl, but making sure i keep it away from my hot food if it's in there, as heat will destroy and kill the live bacteria (which is what we want!!!). Upon opening and trying every single kraut they have (hahah), i feel for meal/flavour pairing;
 

- kimchi - stir frys, macro bowls, sushi, anythinh tamarai / terriyaki / coconut amino / based / on anything and everything also haha. it has all the amazing pre-biotic goodness and anti-inflammatory benefits of ginger, garlic and chilli!

- sweet n sour kraut - is a game changer. I feel this pairs well with your root veggies - sweet potato, potato, pumpkin, beetroot, those kind of vibes! with some coriander even? it has apple in it (so good) which also adds extra fibre!

- beetroot kraut - in / on anything (ayeeee haha). it's an all rounder. has caraway seeds which are great for heart burn, bloating, and anti-spasmotic!

- cauli-flower power - has turmeric, fenugreek & dill - super anti-microbial, anti-inflammatory, fenugreek boosts libido, great for digestion. legit so good.

- rockin' out brocco-kraut - has turmeric and ginger - super anti-inflammatory, great for digestion, any curry type scenarios would go down excellently, or just on crackers with avo as a always haha

- kale kraut - has spring onion, parsley and turnip - is again, anti-fungal/bacterial, great for bloating, diuretic and helps with fluid retention, and great for the kidneys!!! 

- saurkraut - is just the OG with cabbage and salt. add to a side of whatever you love to munch. 

AND THEN I TRIED THEIR WILD FERMENTED SALSA AND OH MY GOD.

SERIOUSLY. MEXICAN HEAVEN DREAMS ENVISION IT IS INSANE. if you're a mexican lover like legit, cannotttttt stress how bad you need to try this. It's like so much flavour. It's insane.

And then they're vegan basil pesto is 10/10 CRACKER TIME GOOD TINGS, DIP, PLATTER, ON ANYTHING AND EVERYTHING ALWAYS AND FOREVER AMEN!

like legit, with ferments. whether its cooked, animal based, plant-based, a pre-packaged post-gym meal, uber eats, a BBQ, platters, breakfast, lunch, dinner, snack, whatever, i feel you can just add a forkful of kraut to whatever you're eating and not only will it boost the nutrient absorption of whatever you're eating, support your immune system and digestion, it also is just such an easy way to take care of yourself and add a heeeaaaapppp of flavour to your day!

WEOW

That's the end of my ferments story (for now...)

E xxx

 

 

 

8 energy boosting foods

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Okay so this week we're exploring 8 awesome assimilate-able foods you can add into your life to boost your energy, fight fatigue, support your adrenals and just feel some more 'pezaz' (it kept auto correcting it to pizza, like no haha).

We're going to attack energy from all angles, from boosting brain energy, to enhancing sleep, balancing cortisol, caffeine hacks, adrenal support and thyroid function for cellular energy production

 

Okay, so here we go

#1. SPIRULINA

I'VE BEEN DYING TO TALK ABOUT SPIRULINA, i legit offer it to people like its crack "like oi want some spirulina?" 

BECAUSE ITS SOOOOO DAMN AWESOME and i will dedicate an entire blog post to the super greens because everyone should be taking some kind of supergreen supplement, period. 

okay, so spirulina, its an algae! super rich in omega 3,6 & 9 (remember we need to get our omegas from our food, important for brain function, inflammation, cholesterol, etc), its actually a cool source of protein!! yep, random i know, but it is! (2g protein per 3g serve, which is like 1/2 tsp)

also super high in B12 (energy producing), all the B vitamins actually, which are all involved in stress management and energy production, vitamin K (important for bone health), magnesium (stress buffer), calcium and iron which we need to be able to carry oxygen to our cells.

i love Green Nutritionals Hawaiian Spirulina, do tablets if you're not ballsy enough to pop it in your smoothies and have swamp smoothies on the daily haha

#2. MCT oil

cool so MCT oil = medium chain triglycerides = good fats that is our brains fave source of energy,  with our brain being made up of 60% fat (ding ding hence why "low-fat" is fucking dumb).

MCT oil bypasses digestion and gets straight into your lymph - which is like a super highway that filters toxins and water and all the things.

so MCT oil powers your brain, its like a shimmy shimmy ya for memory, focus, concentration, and can also aid in fat loss - win win 

it's derived from coconut oil, and pop it in smoothies or your coffee or just be a boss and take it from the spoon, it literally just tastes like silky coconut oil haha. Bulletproof's brain octane is my fave brand

#3. MEDICINAL MUSHROOMS

chaga, reishi, cordyceps, lions mane - all those medicinal baddies, portobello you can't sit with us

the medicinal mushrooms are phenomenal for so many reasons, I've been experimenting with them and have noticed MASSIVE changes, especially in regards to fatigue, energy and just overall feeling good.

chaga and cordyceps would be my first two to try when starting out, with Teelixir being my go to, 

chaga is a powerhouse of goodness, its like Kendrick's telling chaga to be humble because its that good. chaga increases power, energy, stamina and the bodies healing processes

cordyceps are a dope addition for not only increasing mental energy, but it also builds physical power and increases sexual vigour 😏

reishi is a king in stress management and protecting us and our immune system. its another awesome adaptogen, helping us to calm our minds, reduce stress and gives our body the ability to boost energy through its functions

a cool thing to mention is also how similar our DNA is to mushrooms, so our body is able to easily identify the nutrients that exist within mushrooms, making them the ultimate partner in crime

#4 MACA

we touched on maca in our first blog post . maca's full of B vitamins - energy producing, its an adaptogen - meaning it allows our body to be able to deal with stress better, and thus not produce so much cortisol - our stress hormone. it also boosts endurance and stamina from its abundance of minerals and vitamins.

#5 MATCHA

aka grounded up green tea leaves! matcha contains caffeine, but unlike coffee beans, they hit different receptors and have a more slow release of the caffeine over time = no hecticness and no crash. it's also super packed with antioxidants and phytonutrients, and can boost your energy in a more loving, long-term subtle way.


it also doesn't have the acidity factor of coffee beans, so it won't cause inflammation or irritability within the gut

#6 CACAO

cacao in relation to energy production comes in two ways. first, cacao actually contains caffeine! so it'll give you a pep that way, secondly, cacao is super high in magnesium, awesome for promoting recovery and rest. not only that, but its also a buffer for stress, aiding our body to deal with it better meaning we're not getting run down freaking out about everything as much.
 

magnesium helps us to get better sleep and better recovery, with studies linking insomnia to magnesium deficiency. moral of the story is: eat cacao

Loving Earth's my #1 for both maca and cacao 

#7 KELP/SEAWEED

we're talking nori, dulse, wakame and kelp. these guys are a rich source of B12 and iodine! Iodine is suuupppeeerrr integral for thyroid functioning - one of the master glands in energy production. having a sluggish metabolism and under-active thyroid will cause fatigue, tiredness, insomnia, feeling sluggish in general.

by consuming kelp and seaweeds, it naturally can boost our thyroid so we're able to regulate our metabolism and utilise our food for energy more effectively.

powersuperfoods do all the seaweeds, sprinkle onto salads/stirfrys, make sushi, pop into some tamari and make a dressing, 

#8 FERMENTED FOODS / PROBIOTICS

we can't not talk about energy without talking about the gut. its the centre of how our body gets energy from the foods we eat. obviously, if you eat shit, you're gonna feel like shit. if you eat alive, real, whole foods, you're going to feel alive and vibrant.

digestion takes up ALOT of energy, and if you're constantly eating heavy, processed, acidic foods, your bodies got to work even harder, use more energy to break it all down. like i know you've experienced a food coma, and I'm guessing when you're coma'd, it wasn't from eating some veggies, its from eating some dense, heavy, processed foods. SEE THE CONNECTION. 

it's important to nurture out bubba microbiomes through eating probiotics, whether thats taking a probiotic supp or consuming ferments like, your kimchi, sauerkrauts, miso, tempeh, tamari, kombucha, keffir, yoghurt, pickled veg, and yeah. 

this along with DRINKING WATER makes sure you're bodies able to break down your food, absorb the nutrients and then poop out all the toxins and other shit in your body, because healthy bowel movements are whats up! being regular = an abundance of energy

AMAZE, so add in any/all of these and notice the difference

- E