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

 

 

 

a millennials guide to superfoods

Lets kick off the blog posts with exploring why superfoods are so damn awesome and amazing for us. We live in such a cool time, where we have easy access to the world's most nutrient dense foods.

Before we dive in, I just want to summarise our blog's purpose. We want to deliver easy, understandable, memory-sticking info about any and every topic in the health and self-development space. We do this so you're able to have a better understanding of what foods, movememnts and strategies can do for you - in a simple fun-phyta way :)

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

A superfood (noun) is defined as a food that is rich in plant compounds (phytonutrients), such as antioxidants, polyphenols and beta-carotene’s. These compounds are greatly beneficial to human health; yielding energy, vitality, optimum bodily functioning and help prevent chronic disease (yeah boy).

David Wolfe explains superfoods to be “both a food and a medicine; they are a class of the most potent, super-concentrated and nutrient-rich”.

In our terms, a food earns its ‘super’ status when it contains an abundance of health boosting compounds, not just one or two.

The evidence surrounding these powerhouses is still being uncovered, but thus far we have made some pretty awesome connections as to what superfoods are best for certain conditions, i.e fatigue, muscle pain, chronic inflammation, low immune system etc.

In our busy, stressful, tech-filled-environment, creating a relationship with these foods will enable you to feel better = a happy, healthier, more vibrant you

1. Acai

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“ah-sigh-ee” is first up on our role call. It's a super potent antioxidant - which scavenge free radical cells within our bodies. It'd these radical cells that cause chronic inflammation, diseases, cancer, ageing, anf pretty much everything we associate with pain and feeling shit.

We’re exposed to a lot of this inflammation through intense exercise (without treating yourslef to some good R&R), air pollution and poor diet, diets high in junk and processed foods.

Besides being a superhero protecting your body from free radicals, acai is super high in manganese7 - a trace mineral thats involved in heaps of enzymatic reactions, including energy production, macronutrient (P,C,F) metabolism, helps regulate blood sugar and optimises nerve and thyroid hormone functioning -all of these influence your metabolism.

moral of the story is, acai helps our body to stay healthy, energetic, and we all know acai bowls are so damn pretty. So get making some acai bowls, our fave brands - Amazonia and Green Nuritionals

2. Baobab

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literally, is like the puff daddy of superfoods. Baobab is soooo jam packed with phytonutrients its crazy! We're talking 6x the vitamin C of oranges, 2x calcium of milk and a killa source of fibre, potassium, manganese, magnesium and glutamic acid.

Glutamic acid is converted in the body into glutamine – an amino acid that is heavily recruited from the gut and body for protein synthesis aka muscle building. For those of us who are super active, consuming additional glutamine is important to rebuild our gut lining, and prevent gut permeability, which leads to leaky gut.

So smash some baobab into your smoothies for an extra vitamin C and fibre punch! POW POW

Hit up - Baobabsmile to get some

3. Cacao

cacao is firstly, the MOTHER OF CHOCOLATE. Pretty much the only reason we should need to want to include this bad boy in our diet... But from a more nutritious scope, cacao is the worlds #1 natural source of magnesium, and is rich in antioxidants, iron, chromium, zinc and manganese.

Magnesium is involved in over 300 enzymatic processes in the body, like anything you can think of that your body can do - yep magensium's there awaiting like "oh hey guys, you need me again?". Mag is essential for heart health, stress management, sleep, nerve function and muscle recovery; reducing cramps, spasms, and DOMS (delayed-onset muscle soreness). It's also involved in our body's metabolic process, such as the conversion of glucose to energy and the metabolism of fat. COOL RIGHT?!

So if you’re feeling sore, experiencing cramps, not sleeping well, going through stress, muscle aches or twitches, or just feel like chocolate and releasing some serotonin to spice up ya life, grab yourself some cacao. My fave is Loving Earth's nibs, powder or the whole beans!

4. Chia

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my obsession with chia seeds is like no other. They not only make the ultimate breakfast/snack/dessert, but they contain 8 essential aminos, making them an awesome protein source. YAY. they also just look super cool close up.

These little baddies are rich in essential fatty acids; omega 3 & 6. Omega's as most of up know are converted into EPA & DHA, which do a plether of awesome functions in our body. From lubriacting joints, to cognitive funtion, memory, reducing inflammation, and sooo much more.

Chia also a “wet fibre” meaning it absorbs moisture, draws water to the large intestine, and helps move things along smoothly ;) - which is so important (dw a whole poop blog will be coming)

i feel like theres no reason to not have chia in your diet, its so friggen amazing. chia is your and your bowels bestie.

My main fave is Power Super Foods Organic Chia

5. Goji Berries

these little babies pack an antioxidant punch also, are deliciously high in vitamin A - which boosts our immunity, develops and strengthens our eye sight, aids digestion and building strong bones and teeth.

If you’re feeling under the weather, or that a cold is creeping, or spend hours staring at computer screens, iphones, ipads, or tv screens (like 99% of us), then bump up your smoothies, salads, chia puddings, pancakes, with goji - get that Vit A into ya.

On a side now, goji also plays an awesome medicinal role in preventing and reversing, high blood pressure, diabetes and fever.

The Source Bulk Foods and Power Superfoods are my go to for goji berries

6. Gubinge & Camu Camu

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aka the King & Queen of Vitamin C.

Gubinge reigns supreme as being the highest natural source of vitamin C, with Camu Camu right behind it.

Vitamin C (as most of us know), is imperative to a strong immune system, to fight off all those viruses, bad bugs, inflammation and allergies.

Queen Camu is also rich in essential aminos - meaning our body can’t manufacture them so we have to get them from food - such as valine and leucine. These aminos are important in preventing muscle breakdown and enabling muscle building.

Vit C’s other cool functions include collagen synthesis; building connective tissue, tendons, ligaments, the skin matrix and cartilage.

Including the royal couple in your life can speed up wound healing, fight fatigue, weakness, and keep your joints and muscles happy and healthy. Loving Earth do both the king and queen of C.

7. Maca

Firsly maca is dope.

Maca’s main functions include increasing energy, endurance, athletic performance and balancing hormones.

Maca acts as an adaptogen in which it raises the body’s overall resistance to acute and chronic stress (which we all experience, its pretty much impossible to avoid).

It's adaptogenic role is further enhanced by maca's abundance of B vitamins, boosting our energy, helping us to deal with stress and overcome and prevent fatigue and burn out.

Maca also helps with hormone imbalances (e.g bound up testosterone, oestrogen dominance), menstrual and menopausal symptoms (e.g mood swings) and boosts our libido ;) YEE HA

vitamin A & D are also found in maca, awesome for immunity and bone health!

It also totally tastes delicious, like a creamy kind of flavour, so pop a tbsp in your smoothies/smoothie bowls to reap these awesome benefits.

Try Loving Earth or Power Super Foods for your maca root powder

8. Maqui

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pronounced "mah-kee", reigns supreme as one of the most abundant antioxidants on earth, having a super high ORAC (oxygen radical absorbance capacity) rating. What this means is it’s very efficient at mopping up those damaged cells and DNA, to prevent further destruction, havoc and inflammation in your body.

Maqui is also rich in potassium – a major mineral that’s involved in muscle contractions, nerve transmission, so many enzyme reactions and a heap more of body functions.

Do Power Super Foods for the purple goodness

9. Mesquite

aka caramel goodness sent from the gods!!!!!!

Seriously, mesquite is delicious. Like go try some and then we can hi-5 over how yummy it is.

Mesquite is a rich source of plant protein and carbohydrates, pow pow. It’s rich in magnesium, iron, calcium and zinc.

Zinc is involved in so many various functions within the body, from helping heal wounds, boosting growth hormones, fighting diease, boosting the immune system, to aerobic & anaearobic energy production and protein synthesis.

So if you’re feeling a cold/flu coming on, have slow wound healing, have low zinc serum levels (vegans can be at risk), treat yourself to a caramel creation (you won't ever regret it).

My fave mesquite is Loving Earth's

10. Tumeric

the evidence backing up tumeric’s killer role in being an overall star champion and MVP, is impressive to say the least. I feel we’d need an entire blog dedicated to turmeric...

Not only is it suuuchhh a powerful anti-inflammatory, it's an impressive antioxidant, acting like a “left-right” and punching inflammation in the face, from both directions.

SO THIS IS CRAZY COOL: tumeric also helps our brains to grow as it encourages the growth hormone that functions the brain (CRAZY RIGHT!!!), AND it can reduce and reverse stress!!!!!

So if exam, work, money, personal, training stressors are creeping, if you’re feeling under the weather, give them a 1-2 and add turmeric to your smoothies, lattes, and dinners.

I get mine from The Source Bulk Foods

YAY! THE END

  • E


  1. Merriam-Webster. (2017). Superfood. Retrieved from http://www.merriam-webster.com/dictionary/superfood
  2. Wolfe, D. (2009). Superfoods: The Food and Medicine of the Future. North Atlantic Books.
  3. Kirschmann, J & Inc. Nutrition Search. (2007). Nutrition Almanac (6th ed.). McGraw-Hill Education.
  4. The Maca Team. (2017). Maca Benefits. Retrieved from https://www.themacateam.com/maca-benefits
  5. Xu, Y., Ku, B., Tie, L., Yao, H., Jiang, W., Ma, X. & Li, X. (2006) Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB. Brain Research, 1122,1,56-64. http://dx.doi.org/10.1016/j.brainres.2006.09.009
  6. Gunnars, K. (2017). 10 Proven Health Benefits of Turmeric and Curcumin. Retrieved from https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/