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.

yonce.jpg

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!!

lewisandson.jpg

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 on how to supplement properly

Lets talk supps!

*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 my iHerb order arrived, and I got so excited I legit was like “I NEED TO WRITE A BLOG ABOUT THIS RIGHT NOW” and so here we are, impulsive af.

 

This song has nothing really to do with supplements, but hey I’m obsessed with it currently and I suppose I have wild thoughts about my magnesium? (come to mumma)

 

For the sake of the blog “supplements” in this context, we’re just going to be talking in regards to vitamins and minerals. Think pills and potions (could’ve used Nicki Minaj’s song but nah ha).

 

So, lets jump into it, supplementation is exactly that – supplementing an amazing diet to fix/help nutritional deficiencies. The supplement market is maaassssive, in Australia alone the dietary supplement / complementary medicine market generated 4.7 billion dollars in 2016…  (fun fact pow pow). And like everything, not all supplements are made equal, no no no. So if you’re needing to supplement (for reasons we’ll go into) make sure you’re getting reputable brands, with the right forms of the vitamins / minerals you and your body needs and can absorb, and so you don’t waste moolah / just have fluro pee.

 

As you know, the entire essence of how I educate and consult is that everyone is different, and not everyone needs the same diet, or, supplements. Like I personally have low iron (vegan problems 101), and train heaps, and am always running around, I’m like inspector gadget. So I take an iron supp, a stress-b complex, magnesium and multifood by ATP science daily. And I cycle others on and off depending on what my bodies doing and the time of year, e.g vitamin D during winter.

 

I feel you should only supplement ONCE YOU’VE HAD A BLOOD TEST, and gotten your results and have spoken to your health practitioner (as most doctors suck, it’s a pimped out system and unless you’ve got a long term relationship with your doctor, than they usually just treat you like a stray dog, soz not soz haha).

 

So get your bloods tested, I’ve created an infographic (cute hey) about common signs and symptoms of deficiencies and associated vitamins and minerals. It gets tricky, because sometimes your symptoms might be masking what the actual deficiency is, hence why blood work is the A+ way to suss out what’s going on inside. An example is you might have low energy, is it a low B12, or B6? Or folate? They all mask each other, or are you having shit sleep? Do you need magnesium? Do you have low iron? Is your gut microbiome imbalanced? Is stress eating all your B vitamins and magnesium? (you get the idea). So before you self diagnose and waste your money, let them take yo blood and take your printed out results to your health practitioner (or me) and go from there :)

 

If our results come in, and they’re low then yay we can go about sourcing the correct supplement to help boost us back into the optimal range, in which we then consume a nutrient dense diet to make sure we don’t fall back down. Which is the whole point of supps, like food is #1.

 

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

– Hippocrates

aka the badass godfather of modern medicine. You want to be consuming your vitamins and mineral aka micronutrients through food, BECAUSE MOTHER NATURE IS WAY BETTER THAN US. Like she’s created all these foods for us to eat to make us healthy and thrive, and then we come along with our synthetic bacteria and test tubes and try to copy her and compress it into a pill. The foods we eat have the perfect ratios, forms, with all the cofactors and everything, hence why I personally, don’t count macro’s. Because what bout your micro’s? ain’t no body counting that and making sure they’re getting their daily intake of folate, zinc, selenium etc from foods, so that their body can utilise dem macros. Anyways, you get the message.  Food rules supreme / FREAM (food rules everything around me? Or tf?)

 

The issue we all need to accept is that due to the way conventional foods been produced, the soils are devoid of the micronutrients, hence the produce we consume is also lacking these nutrients. Like we’re not going to get adequate iron from spinach, you’d have to eat crazy amounts, and then there’s the phytates within spinach that even blocks iron (I know right). The same goes for red meat, to get the amount of iron we’re recommended RDI: 18mg, we’d need to eat 500g of meat every day… which is so unsustainable and unhealthy (shout out to Dr Libby Weaver @drlibby for that fun fact). So hence why we need to assess which supplements are ideal for us to obtain optimum health.

 

If you’re eating a broad, rainbow like diet of mostly plants foods, then your key nutrients will be taken care of, again, organic/local produce that’s obtained utilising sustainable farming methods is ideal. And I know organic's more expensive, but here’s the key thing: consumers hold the power. The more we buy and support local farmers and organic farmers who are utilising sustainable farming methods, the more mainstream it will become, governments will subsidise the cost of organic sustainable farming methods (naively & ideally), and the lower the price will go. And then ideally in my perfect world, we all eat organic like we used to, and it’s the only way, because no one wants to consume pesticides or fungicides or nutrient poor foods, or give that to their children. As long as we all try, like Frank Ocean says, to make better, more informed food choices, us as the consumers are able to bring about change to better the globe and our health.  

 

So lets be smart with supplementation, it’s a tool to help you, not like a reliable source of nutrients. Common reasons for deficiencies and the need for supplementation will include; inadequate diet (low in fresh veggies and fruits, high in processed foods), periods of stress/chronic stress; zap your B vitamins and magnesium, high volumes of training, eating styles; vegan, vegetarian, keto, genetic polymorphisms e.g MTHFR gene (a legit gene), being pregnant, when we’re sick or recovering, and legit a bunch of others.

 

So supplements also have different forms, and depending on their forms they can go down different pathways and be utilised by the body in different systems. Also, not all forms are bioavailable in the body, meaning you will literally just pee it out as it’s not effective at binding to its receptor in the bod.

GOOD’ly absorbed forms:

·      ascorbates

·      citrates

·      fumurates

·      glycinates

·      malates

·      picolinates

·      tartrates

POORLY absorbed forms:

·      oxides

·      carbonates

·      sulfates

·      phosphates (except when in a coenzyme form)

OK’ly absorbed forms: 

·      aminoates

·      chelates

·      gluconates

 

 

 

 

Here’s some common key micronutrients and associated symptoms of deficiencies & some cool boosters (snaps for me and my infographic)

 

1.png
2.png

Back to supps, I personally use Thorne and ATP Science’s Multifood, Bioceuticals, Orthoplex, Metagenics, NowFoods, and yeah!

 

So moral of the story is; food #1, if you think you might have a deficiency / low stores; get a blood test, get your results, work with your health practitioner and supplement effectively

 

- E x 

 

everything you want to know about gut health

*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.

WHATS UP WITH MY GUT


So pretty much everything positive or negative you might be experiencing, involves your gut.

 

Gut is such an unsexy word, so is bowel, but what it does is amazing and so I want to rename gut to like “muffin” hahaha. Like could you imagine, we’d be like “my muffin feels weird”. Hahah. Nah we’ll stick with gut.

 

Gut health is integral to optimal health and everyone needs to stop shying away from talking about it, because it’s such an awesome indicator of what’s going on in your body. Everything from allergies, to eczema / psoriasis, to autoimmune diseases, to energy production, its all to do with the gut.

 

When we talk about the gut, we’re talking about both the small intestine and large intestine. Our small intestine is where the magic happen; the food we digest is broken down and most nutrients are absorbed here, with wastes and toxins travelling into the large intestine and we poop it out (YAY). In the large intestine, nutrients are re-absorbed, water’s absorbed, and our bacteria happily live here, doing their job of keeping us health or not so healthy. (moral of the story is; we love out gut bacteria).

 

PART 1

bloating – what’s up with it, what causes it, ways to overcome it

 

Bloating is weird, its like both a good thing sometimes and a bad thing. When we eat foods, predominantly carbohydrates, the bugs in our gut called Bacteroids, break it down into fatty acids, and in this process, cause gas. Other foods are more gas producing than others, because of the type of carbohydrate/starch/enzymes and phytates (plant nutrients) that they’re made of.

 

We’re talking about all them good goods; carrots, broccoli, cauliflower, kale, brussel sprouts, cabbage, asparagus, capsicum, legumes and beans, grains, carby fruits like banana, apples, dates, figs, etc.

And all your shit processed foods that are also really carby, like pasta, cakes, biscuits, bread et cetera. 

 

Also dairy, as 60-90% of the WORLDS population lack the ability to properly break down and utilise dairy, so consuming dairy will also contribute to bloating (and heaps of other problems...)

 

Also, as we'll explore in the upcoming blogs, FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) cause bloating also, as the bugs aren't able to digest the short-chain carbohydrates that they're made up of. This includes for some people; garlic & onion (RIP). 

 

How to avoid? COOK your veggies properly.

 

Whether thats steaming, roasting, boiling, BBQ'in, grilln', whatever way you love to cook. 


Our bodies do better when food is already partially broken down, ready for our lubly bugs and body to extract the nutrients, without having to deal with the phytates and anti-nutrients. Of course, there’s the raw activists out there, and if you feel awesome on a raw diet, go you, do you boo boo.

BUT biologically, we found fire, utilised it to… cook our food and became the dominant species on the planet!!! All because we could extract more goodness out of it, plus fire destroys any anti-nutrients and poisons that can harm us. WOO FIYA 

In defence of raw biddies, when you cook foods you do kill / lose some enzymes and nutrients.

If you’re eating lots of legumes, beans and grains, again, our gut isn’t able to properly digest heaps of them because of the lectin's that they have (check out our blog bout it). So the bugs not being able to break them down properly, ferment them, creating gas, bloating and discomfort. So if you do want to munch on legumes, beans and grains, just make sure they’re really soaked (overnight ideally, with some sea salt) and cooked through so it’s easier for your gut and lubly bugs to digest.


On a side note, which is what makes us so awesome, is that our bodies adapt. So you might not even notice your experience gas, bloating, or pain if you eat something on a regular basis, but when you give your body a break and reintroduce it you might experience it, so just heads up and stay conscious of what’s going on.

 

Oh and even like chewing gum or eating your food quickly causing you to gulp air also causes bloating, also if you have heaps of salt (but again, everyone is different)

 

Also, in regards to going from 0-100 real quick, in the sense that you’re like “yep, I’m gonna up my veggie intake, HEADS UP, all this added fibre can cause everything to get backed up, thus you’re gonna bloat and be a balloon. This happens because if you’ve been consuming a low fibre / plant diet, your GI tract’s gotten lazy and hasn’t had to work so hard, and this sudden influx of fibre and starch causes constipation. So if you’re already there, don’t fear, it sucks, but your body will eventually get used to all the fibre and be killa killa bomb dilla, or option 2, ease your gut into it and just increase your plant foods and fibre slowly. And drink heaps of water, even some magnesium will help

 

So in a nutshell, bloating is caused by our gut bugs breaking down carbohydrates. To decrease bloating, cook your veggies properly, soak your legumes, beans and grains, sit down to eat your food, notice and be conscious of foods that cause you to bloat, and either change the way you prepared consume them, or swap them out for something equally or more nutritious.


PART 2

IBS, foods that irritate the gut, FODMAP

 

Let’s kick it off with IBS aka irritable bowel syndrome. IBS is one of those things that everyones like… what even is IBS? It can be medically categorised into 3 types; IBS-D (diarrhoea), IBS-C (constipation) and IBS-M (mixed, bit of column A and B). In the real world, we’re talking about constant/regular gas, bloating, abdominal discomfort, pain, infrequent stool consistency (lol at me even writing that, how profesh do I sound), and you’ll also just probably feel like shit, because as we talked bout in the intro, the gut is responsible for immune function, energy production, hormone balancing, errythangggg yo.

 

IBS is of course, like everything, positively or negatively impacted by nutrition, movement and meditation, aka what we eat, what we do, and what we think. But in this case, food plays da #1 role, which is awesome (as usual). As we touched on in previous blogs, certain foods are more inflammatory within the gut than others – grains (even wholegrains), legumes, beans, processed foods aka it has ingredients, nightshades (we’ll dive into these), certain foods you might be sensitive / allergic too e.g FODMAP (also, because of how food is produced these days, with all the chemicals, plastics, GMO, dominant species etc), and if you’re going through periods in your life of stress whether it be emotional, financial, spiritual, physical, psychological, whatever, that all impacts the gut, its integrity, and its ability to digest and bounce back from bad bugs.

 

So step 1 is being aware. Whats going on, on a day to day basis digestion wise. Do you feel bloated, yucky, daddy gasolina, not pooping awesomely? Do certain foods make it worse/more noticeable? If you answered yes to any of these questions, YOU CAN PROCEED TO STEP 2 (you can pass go, and you can totally collect $200)

 

Like shit, how bad do you feel when you eat something and it fucks up your gut/muffin. You’re like instantly in a bad mood, and you feel uncomfortable and so not sexy, and ain’t no body got time for that. We wanna be bootylicious & biceplicious? 24/7 (boys and gals can be both bootylicious and biceplicious simultaneously ja feel).

 

So, write a list or keep a note in your phone bout what these are, and then cross reference whether they’re FODMAP related, intolerance related, or hey theyre probably just you related. We’re all different, like I can’t fucking handle capsicum. At all. I like die. And capsicum is delicious, but my body says no no, yet my sista beb @kate_hedley is g with capsi, good for her haha.

 

So step 3, is to cut out these foods for a period of time, ideally lets go like 3-4 weeks (minimum), and see if you notice changes. And lets be realistic, taking out like 1 food when say 5 irritate you, you aint gonna notice much/any changes, coz yo inflammation and shit still gon be going on. So be brave, swap them out and swap in awesome foods that agree with you. If you get stuck /overwhelmed and are like wtf where do I even start / what are you even saying, holla at ya girl and we’ll devise a plan / suss out what is irritating you 

 

Oh and like bubbi step 4, is look at what you might be missing which is exacerbating (what a great word hey), bad gut health. Like are we drinking enough H2O (around 1L for every 25kg of body weight), fibre? Where we getting that from? Are we getting enough? Are we stressing and causing everything to tighten up and need more magnesium and other supplements? Are we moving our bodies in a way we love? Are we getting good sleep? (studies have shown individuals who are sleep deprived & jet lagged have the same gut microbiome as an obese person….)

 

So moving right along. Certain foods are more inflammatory than others, as we’ve explored in previous blogs, so lets chit chat bout nightshades.

 

Nightshades are foods that essentially cause an immune response, and are linked to autoimmune disease & chronic pain, because of their plant defence systems - so they don’t get eaten by bugs. THEY JUS WANNA SURVIVE. Nightshade family include; eggplant, capsicum, chilli’s, paprika, cayenne pepper, tomatoes and potatoes.

 

This isn’t to say all nightshades are problematic, they also trigger a beneficial mild immune response, like cayenne pepper for example, AWESOME for triggering your immune system when you're sick to come out and play and beat the bad bugs. And the nutrients within nightshades are also dope, everyone’s different so suss out if you react / feel weird after eating nightshades / hey you might not even notice you even react anymore because you're bodies become adapted and down regulated it. but if you have auto immune/chronic pain/alzheimers (hopefully none of you do), then i'd look at swapping out your nightshades, theres so many other cool herbs and spices and veggies to munch on

 

So FODMAPS;

 

F is for fermentable, which just kind of like introduces you to what happens to the ODMAPS; aka theyre fermented in the gut/muffin.

O is for oligosaccharides, which are sugar chains

D is disaccharides which means 2 sugar molecules,

M for monosaccharide which is 1 sugar molecule, and then

And (lol)

P for polyols which are sugar alcohols (the ‘ol’ gives it away). So now what we know what these mean, we can start to apply them to foods.

 

Check out the FODMAP table from fodmap.com. It provides some key foods that can irritate the gut and cause the effects of FODMAP; which is IBS!!!

IT ALL LINKS TOGETHER FRIENDS. (insert the hand shaking emoji)


PART 3

bacteria balance, good vs bad, foods that promote good / bad balances and what this means

 

So we know that we are literally what we eat. What you put into your mouth is what builds our body; our muscle cells, our skin cells, our immune system, everything. So if we feed ourselves poor quality, basic bitch processed, refined shit – then that’s what our body has to utilise and build our tissues out of; and 10/10 you’re gonna feel like that poor quality, basic bitch, bad shit. And our gut health is a fine indicator of what’s going on inside.

 

When we’re in dysbiosis – which just means when out gut microbiome isn’t in balance, we feel all types of ways – not only directly – bloated, irregular, daddy gasolina, heavy, sluggish and just yuck, but indirectly, with dysbiosis linked again to all inflammatory states, IBS, neurotransmitter production, sleep quality, mental focus, the list is endless. Moral of the story is; we all know about the GBA (gut-brain axis) aka the vagus nerve aka the enteric nervous system, which is the nerve that runs from out gut to our brain, and send signals to our brain telling us all kinds of things. Things like – I’m craving chocolate, sugar, bread, release hormones, release neurotransmitters, and fun fact; 90% of our serotonin is made in our gut, and 70% of our immune system is located in our gut. YAAAS so you know see why everyones banging on about how crucially important having a good gut is – it controls your happiness and health (literally).

 

The two main types of bacteria we’re gonna chat about are Bacteroidetes and Fermicutes. These two families are like Montague and Capulet, and they’re balance determines your ability to lose weight or gain weight.

Bacteroidetes > Fermicutes = lean person metabolism, Fermicutes > Bacteroidetes = fat person metabolism.

 

So I know we’re all like “so how do we throw this balance in our favour” the answer is to eat foods that feed Bacteroidetes and starve off Fermicutes (in a very simplistic sense, as theres heaps of strains of bacteria, most which we have zero idea about). And this equals, all your veggies, lean proteins, good healthy fats, and plenty of fibre. Fibre is fermented in the gut to product SCFA (short chain fatty acids), in which the bugs do, and thus deliver energy to your cells - this in a nutshell is the whole bacteria/human symbiotic relationship, they break down our food for us and give our cells energy.

 

Theres a bit of evidence about polyphenols and their role in balancing the microbiome – polyphenols are plant compunds that have antioxidant properties and are what give plants their flavour and colour. (coffee’s super high in polyphenols.. jus saying), so eating brightly coloured and flavoured plant foods are ultimate - think veggies, herbs & spices, fruits.

Also ATP Science have brought out GutRight, which packs so many polyphenols and resistant starch into a delicious powder, to help us get our gut right in 10 days 

Fasting is also an awesome tool to utilise to restore gut health. Fasting, whether intermittent (my personal fave), or prolonger dry fasts are able to starve off the bad bugs and increase favourable bacteria. But its important that when you do break your fast, you eat a nutritious wholefood meal, like downing some Nando’s or some shit aint gonna help you coz it's just going to revive those devil bacteria.

Intermittent fasting is around 16-18 hrs, and the way I do my daily fast is I eat dinner, and then just skip breakfast, and push lunch till like 2pm. Within that time, I do train, so depending how fucking starving I am it might be more like a 12-14hr fast (but I also drink black coffee in that mean time coz polyphenols come to mumma). Moral of my story is; aim for 16 hours, but don’t fuck yourself up (which i definitely have done). You can do it the opposite way too, and just skip dinner and then eat breakfast, it’s easier either way because the majority of your fasting time you are asleep, so its like a cheeky cheat haha.

Unwanted bacteria not only causing candida overgrowth, but it also literally causes you to lose control of your “will power”. Along with our hormones, which are signalled by the bacteria, these bugs literally make you crave sugar, as sugar is their food, so hey don’t feel defeated if you’re unable to control your cravings, you now have an insight into why, and can address this through switching up your diet, and/or (even cooler) get your microbiome mapped to see the species that are living there and work with me or a practitioner to develop a plan to conquer the imbalance (uBiome is the main reliable one available in AUS, otherwise go through your practitioner).

So not eating sugar – in all its forms – fructose, glucose, sucrose, carbohydrates, refined and processed carbs, will help to rebalance your biome – aka a paleo / pegan / keto type diet for depending on your circumstance, anywhere from a few days to a few weeks until balance has been restored.

So its not about “more is better” when it comes to pre & probiotics and fermented foods, but is more about the ideal ratio. And what you choose to consume is the direct result of that. Prebiotics are all our veggies and fibre. There’s also cool things like resistant starch and inulin, which are also prebiotic.

Probiotic foods of course, yoghurt, coconut yoghurt, keffir, and your fermented foods like tempeh, miso, tamari, sauerkraut, kimchi, apple cider vinegar, etc.

 

And saying all this, every single person’s gut biome differs in species, because of environmental exposure, genetics, diet, geography, and everything else in between (bacteria run the world). So if you’re feeling anything from fatigue, to brain fog, cravings, sluggish digestion, the gut is the key source of your solution and problem. So work with someone, or do the homework and the experimentation and get that good balance of bacteria. 


PART 4

rebuilding the gutprotocols/tools/foods/supps for magical gut health

 

*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.

 

The first initial step in establishing and creating amazing gut health is to be aware. Do you eat certain foods and then feel tired, sluggish, bloated, pain, and gross after? Ding ding ding, that’s a sign. Pay attention to that, and either write a list on your iphone/paper, or make a mental note that when you eat that food/foods it causes you to have GI upset (gastrointestinal). Then avoid that food. Don’t try to like “push it” and just make your body have it thinking it’ll be okay in a few hours. Like if you eat something and it makes you feel not good, bruh don’t fucking eat it. You’re not gonna die or have FOMO, theres so many alternatives to literally any and every food, we live in the dopest time where foods from the entire world are available to us in like a google search and 3 clicks.

 

So not eating foods that hurt us is the obvious first step. Second step, is rebuilding your microbiome, which based upon the previous 3 blogs, you should have taken some good notes away from on how to do that.

 

-       eat wholefoods and anti-inflammatory foods

-       avoid processed/refined carbs and sugars

-       good fats

-       a happy protein source

-       consuming fibre and prebiotics through our wholefoods

-       avoiding/decreasing alcohol (especialllllyyyyyyy beer and all those cruisers and shit filled with sugar)

-       consuming probiotic foods or a probiotic supplement (I’ll recommend a few below), esp. SB (saccharomyces boulardii)

-       consuming polyphenol rich and antimicrobial herbs, like oregano, thyme, rosemary, garlic (if you’re not FODMAP), ginger, cinnamon.

 

Those key activities ensure you’re starving off and killing bad bugs, and the nutritious foods ensuring you’re feedin the goodies. And then we look to rebuild, its like the lawn analogy that the @ATPscience legends use; you need to “weed, seed & feed” the microbiome. (weed the baddies, seed the goodies and then feed the goodies). Rebuilding requires utilising a few supplements.

 

-       l- glutamine – helps to rebuild the gut lining, preventing leaky gut and acting as a buffer to inflammation that causes gaps between the tight junctions

-       slippery elm powder – soothes and acts as a “mucilage” to coat the inner lining OR

-       aloe vera – the real stuff, also soothes and provides so many key vitamins and minerals to the gut lining, helping to rebuild and support

-       SB (saccharomyces boulardii) acts like a broom and brushes out the bad bugs and prevents them from nesting

-      collagen - (not vegan), helps to rebuild and support the gut lining as well as consuming

-      bone broth - also has super beneficial properties in healing the gut, delivering a plethora of nutrients and minerals, as well as collage which are the building blocks for all connective tissue. i feel drinking bone broth ON ITS OWN, is best. not in conjunction with meals. 

-      zinc carnosine - also has some research for helping the gut to heal, as its not destroyed by the digestive process and can get to the small intestine and large.

-      good fats - coconut oil, ghee, BHB, as it's anti-inflammatory, along with other potent anti-inflammatories such as turmeric, liquorice, peppermint, fennel - all healing and soothing

-      pectin  - also helps to balance the gut and heal the lining

-       And then team that with a good multi-strain probiotic – I like Orthoplex’s Multiflora, Bioceuticals Prodophilus or Ultra 45/60 depending on the person. 

Putting in place these strategies and consuming gut loving foods, along with managing stress, and focusing on getting good quality sleep will help you to have a magical gut biome, and will just resolve so many health barriers and get you feeling 10x better :)

oh and drink water.

 

the end. holla if you have any questions :) 

- e aka tmn aka overall nutrition badass 

 

does stress make us fat?

*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.

the answer is yes.

STRESS & STUBBORN FAT ARE BEST BUDS


So if you follow me on insta, a few days (its not been a week coz I was slow on the come up haha) ago, you’d seen my post that we chucked on Culture King’s Melb’s snap and my little vultnerablity moment of me tearing myself down. And then I was like “omg eliza, you stressing about stressing about looking fat, is making you fat”.

 

When something potentially stressful pops into my life, I legit always think and then say “naah, its not worth the cortisol” and then don’t stress about it, because is it worth the inflammation, its gonna be a no from me.  So when I posted that piccy, I realised I was being self conscious about my tummy, and guess which hormone loves to store fat there; yep CORTISOL. It was like a double-edged sword. Stressing about stressing about having tummy fat, just keeps my tummy fat there. So I was like damn, lets write about this. And oestrogen, and a lil bit of testosterone, and plateu’s and fat.

 

So when we’re talking about fat, we’re dividing it into subcutaneous, in an easy way to remember is our bodies sink, it just stores shit and visceral, is metabolically active

 

If you haven’t heard of the dangers of visceral fat, then you’ve been living under a rock (crack rock), but nah visceral fat is the metabolically and hormonally active fat that is positioned around our vital organs; heart, liver, stomach, all those things we cant live without. Before I dis visceral fat, we actually need it to survive. Brown fat, chews up energy and produces heat, it keeps us warm.

 

But visceral fat is also sneaky, because its not just a storage sink like subcutaneous (that juiciness good good), its like hi hello, im real, I can release hormones, like estrogen that deposit and get stuck and have a party with me and guess what, we’re hard to get rid of. Or it can be like hey hello I cause inflammatory compounds to get released and create a perpetuating cycle of metabolic disease and inflammation, like T2D, and obesity.

 

That’s visceral fat. That’s what, when we start exercising gets targeted first; which is amazing. Its saving our lives, and also why we don’t notice “results” or changes until training for a while, because our bodies chewing up and sweating out (or rather breathing out) our visceral fat, making us happier and healthier.

 

*fun way to measure your visceral fat without a scan, if you lie down on your back, and your tummy doesn’t flatten and you’ve got a like semi circle bulge asif ya bloated, then ding ding ding viscerals there, and lets work together to get that melted).

 

OKAY so back to cortisol & belly fat. I’ma break it down into 3 key compartments;

1.     Emotional stress

2.    Everyday stress

3.    Environmental stress

 

When we stress about our love life, work life, gym life, family life, friend life, all the live’s, our body sends out stress hormones – cortisol & norepinephrine and we trigger our fight-or-flight response (taking you back to year 10 human bio class). Our heart rate goes up, blood gets shut off to non-life preserving organs / systems e.g digestion, reproduction, we feel alert, our breathing shortens, and we feel like Eminem. This is all g - in a short term scenario, like someone breaks whilst driving suddenly in front of us, BAM, our reflexes kick in, we’re like FULL ON IN FIGHT-OR-FLIGHT, and then ideally in our magical universe, we realise the stress threat is over, and we calm down and our system returns to normal. But hey its 2017, we’ve got emotional stress coming at us in so many forms; our manager and boss’ demanding more of us, customers complaining, fighting with siblings / our boo-thang's, over analysing situations, not being able to break through a plateau (in every aspect of life), and we’re like low-key always stressed, cortisol and NE is like drip drip drip (R Kelly x Dave Chapelle).

Then we’ve got every day stress, traffic, money, foods we eat that trigger a stress response (refined sugar and carbs and trans fat I’m looking at you), man I dunno about you but even my phone going off gives me a mini heart attack sometimes, its like SURPRISE BITCH YOU GOT MAIL.

And then there’s environmental stressors, these sneaky guys we cant really avoid, like pollution, pesticides, herbacides, xenoestrogens in plastic, petrol fumes, fuck whats in our make up, our water, microwaves, its like a never ending horror story haha.

 

And all these stressors keep cortisol on tap, dripping through our adrenals, interfering with weight loss, recovery, sleep, energy, everything. So what do we do?

A) minimise the daily stressors you experience, take time out to breathe, meditate, practice yoga if you into it, do whatever creative artistic, adventurous thing you love to manage the stress

B) cut out the shit that isn’t worth the cortisol aka toxic negative people, change jobs, eat organic, reduce stimulants, do whatever to make you happy and

C) take effective supplements to nurse your adrenals back to optimal health. I LOVE - CORT RX by ATP Science, a good magnesium, and a good B Vitamin complex too.  

 

So if your belly fat is stubborn, or you’ve plateaued, or if you feelin on edge and just know you’re going through a stressful period, implement strategies, take the necessary supplements to just help you manage and decrease that dangerous visceral fat (holla if you want more info/guidance/supps)

 

Next up is oestrogen. Oestrogen is, again, actually crucial for wellbeing, bone density, reproductive health in both guys and gals, sex drive, us developing boobs, all those kinda fun things. But again, just like everything, becomes a problem when our bodies unable to detoxify it effectively from the body (your liver is already doing 54857385475674 things, so we can definitely cut him some slack). When oestrogen isn’t able to be cleared out effectively by our #1 fan the liver, it also accumulates within subcutaneous tissue and is a bitch of a thing – literally. Backs of the arms, love handles, extra juicy thighs for us ladies are the usual landmarks, for guys, backs of arms, breast tissue and also, love handles. You know its oestrogen because it’s cold to touch. It’s not warm, its not metabolically active, it’s just stuck.

 

And before you go blaming soy (which is a phytoestrogen = plant oestrogens, and a wholeeeeeee nother convoluted topic), hol up, plastic, make-up, skin care products, sunscreen, paint, lubricants, insecticides, pesticides, and “the pill” all mimic oestrogen in the body and we call them – xenoestrogens; synthetic oestrogens found in all these random compounds.

 

So we unknowingly (now knowingly) ingest these xenoestrogens into our body, they bind to our receptors and make it even harder for the liver to detox because all of a sudden there’s much more than we ever produced!! What to do?

 

Eat a butt load of the brassica family vegetables; broccoli, brussel sprouts, cabbage, cauliflower, theres so many, magnesium, B vitamins and fibre also, they all aid your liver in phase 2 detoxification which is what we want

 

For guys, same thing. If oestrogen builds up, it negatively impacts your test levels, muscle hypertrophy ability, reproduction, growth, and all the other magical properties of testosterone. With hormones, its all about ratios and balance, which is what we want to get in check. If you’re unsure, you can always get your sex hormones tested and see where your levels are at, and we can go from there. 

 

And now we’re going to bubbi explore why we love testosterone so much, even for women. First of all, fun fact, testosterone is anti-inflammatory and therefore, anti-ageing! WOO! Women make testosterone and then our ovaries convert it to oestrogen, whereas of course men don’t have ovaries so they keep there’s as test.

Testosterone is super great for brain health, anti-aging, stronger muscles meaning we have a higher metabolic rate, exercising also boosts testosterone, and psychologically testosterone is associated with more confidence, certainty and assertiveness. For guys (and women who are looking to build lean muscle), we want to free up bound testosterone, and encourage the release of it, through exercise, effective supps, avoid xenoestrogens, ensure you’re getting adequate zinc, sleep, and good fats in ya diet (coz hormones are made from cholesterol)

 

If we’ve hit a plateau you know its time to switch it up. Diet, exercise, supps, sleep, everything. Assess the key areas that aren’t budging; are they hormone related? Do you need to get your levels checked? How do you feel? And work with your coach / me to address these barriers.

 

ONE LOVE

 

- notorious e.l.i 

References:

Alpha Mars Product Podcast 2017, iTunes, The ATP Project, 5 May 2017, retrieved: 27 July 2017, < https://atpscience.com/podcasts/episode-3-testosterone/>

ATP Science 2017, ‘Estrogen 101’, ATP Science, 23 March 2017, retrieved 1 August 2017, < https://atpscience.com/estrogen-101/>

LaRue, A 2017, Xenoestrogens – What are they? How to avoid them, Women In Balance Institute, retrieved: 27 July 2017, < https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/>

 

10 books every millennial needs to read

Paper as in books. Because i think i'm clever. 

This week i'm divulging my current fave 10 books around just fucking life in general, sprinkled with a lil bit of nutrition, as i've had a lot of people ask me for book recommendations (can't stop won't stop; the bad boy story aka my story about reading books).

10 BOOKS I LOVE, AND WHAT I’VE LEARNT / ADOPTED FROM THEM

 

1.     You are a Badass – Jen Sincero

 

Okay so I’ve literally recommended this book to everyone / sent soooo many people copies to read. I’ve said it before, and ima say it again – this book needs to be engrained within the school curriculum (minus the language but eh, fuck it).

 

My fave key takes away from the book is/are;

The stories we tell ourselves. Its our self-talk, our inner monologue that’s on 24/7, that wires our beliefs, actions and habits. As Napoleon Hill says and Buddha teaches; thoughts are powerful, what you think, you become. And this is so insanely true. If you tell yourself over and over, that you’re not good at ____, you’re bad at ___, you’re always late, you’re forgetful, you’re broke, you’re “okay”, the list is endless; all these negative connotations are on constnant replay and literally rule your life. If you tell yourself you’re not good enough, you believe you’re not good enough, you act like you’re not good enough, you make bad food choices, you don’t create an exercise routine, you date fuck boys and the whole time you’re complaining like “why aren’t I losing weight, why do I always choose shit guys, blah blah blah”. Its like YO WAKE UP, stop telling yourself and telling others these stories, because very time it comes out your mouth, your brain makes a memory, it flex’s that muscle, and you say it over and over, that memory gets stronger and it just consumes you and you don’t even realise you’re doing it.

So watch what you say to yourself. Be aware. Be conscious. And start switching up the stories you tell yourself and others like “I’m gonna end up alone” um no, you just haven’t met anyone who’se awesome enough for you. Da end.

 

So what you think determines what you say, how you feel, what you believe, and your belief’s create your habits, and your habits create your life. Moral of the story is; you become what you envision yourself to be. So feed yourself awesome, loving, bad bitch / thug nigga thoughts and watch your life change.

 

2.     Linchpin – Seth Godin

 

Ah I love Seth Godin. And Linchpin was super insightful and like so many light bulbs went off.

In a nutshell, what I took away is that the entire system / world is structured to make you be a clog in a machine. Just do you 9-5, pay your bills, be content with what is. The school system is structured to spit out copies, based on a pre-written and unchanging curriciulum, one that doesn’t support creative thinking, self-expression and exploration, emotions, one that doesn’t even teach you real life skills that you need, like how to do a tax return, how to change a tyre on a car, how to realise your own purpose, like SHIT WE ACTUALLY NEED. Like we spent so much time putting notes in our classpads about trigonometry formulas, like SERIOUSLY, HOW DOES THAT EVEN HELP US.

 

Anyways, not only that, the school system hasn’t changed much in last like 100 years, its not preparing the next generation for our current and the future, like why isn’t VR (virtual reality) and AR (artificial reality) being incorporated into schools? Why aren’t we learning about the importance of nutrition in preventing and reversing cancer and disease? But this book just made you realise how society is created and controlled, to keep you being a good cog in the machine. Yet what Seth hammers into you amazingly, is that youre special. Youre creativity – that is what is unique. That is all that matters. You. Your ideas, thoguhts, your art – whether it be traditional forms of art; music, dance, illustration etc, or other forms of art; like Tony Robbins ability to touch and change so many peoples lives through his art of empathy and connection. Its that art, that creativity, that part of you that you KNOW is in there, that maybe you’ve dabbled in, or felt it spring to life when you did something, its that magic that you need to grab, amplify and share that art, that magic with the world. For yourself and for all of the human race. E.g Elon Musk.

 

3.     Daring Greatly – Brene Brown

 

This one I’m kind of cheating with as I just started it but GAD DAMN, IM ALREADY SO OBSESSED, MIND BLOWN AND IN LOVE with this book!!!! So far, its all about vulnerability – and how being vulnerable is the key to actually living life. How we exist in a society and community that focuses on lack of, of comparison, of how emotions are weakness, yet hello emotions are what makes life have purpose. And that its connection, human connectedness that gives us purpose.

Vulnerability is both insanely terrifying, but also achingly necessary. Its being allowed to be seen, to be your true self, to do things that scare the shit out of you, that make you vulernable, that make that lizard brain go – no no no, back into your comfort zone you go, its those moments, that require courage and faith that fill you with so much pride and love. Whether its asking someone you find attractive for their number, or telling your parents you’re depressed, or gay or telling your partner what you want in bed, hell telling someone you love them, that’s vulnerability; but on the other side of that; is the magic. Is the freedom, the burst of emotion, the contentment the good shit. So don’t confuse vulnerability with being weak, it’s the opposite, its courage. It strengthens the sense of self, and grows you as a person. Be vulnerable, allow yourself to be seen, don’t let fear of judgement, criticism, people laughing at you or belittling you, or even hurting you hold you back, what you gain is always outweighs that safety you feel.

 

4.     Mindset – Dr. Carol Dweck

 

This one's a real goodie, and sets the foundation for creating a growth mindset, rather than a fixed mindset. In a nutshell, I took away so much goodness form this. Carol guides you through the studies and the research shes done, about how people attain either a fixed mindset – I’m good at, im bad at, its either black or white, and they don’t tend to try to improve or change it. They feel they’re born with a certain amount of skills and ability, and that’s kinda it. Whereas individuals with the growth mindset, believe you can cultivate any skill you want, and that youre always able to improve and grow. Makes sense. And then you kind of reflect it onto you and your life and you’re like damn, I can literally improve in any skill I want, the book essentially embodies Tim Ferris and how we shows you, you can do anything if you put in work.

Moral of the story is; stop limiting your capabilities and realise because of brain plasticity and being human is awesome, we can train and teach ourselves to become better and amazing at anything and everything. E.g Michael Jordan's story, its like natural talent only gets you to a point, and then its up to you to go higher

 

5.     How Rich People Think – Steven Siebold

 

This ones a goodie for deconstruscting and rebuilding our mindset around money, and whats been engrained in us since we were kids by our parents. Its set out in a like contrast type way, like a situations given, and then how normal people react, and then how rich people react. Its also important to note although we always associate rich with financial prosperity, boi you can be rich in a pleather of ways, rich in health, rich in happiness, rich in vitality, rich in energy, rich in love, ALL THE RICH! But as we know, money gives us opportunities, it provides freedom, security, the ability to help others, to change the world for the better. Money isn’t the enemy.

 

He also goes through and debunks the typical associations about rich people, that they’re selfish, evil, greedy, but its like nuh uh, money just makes you more of the person you are, it just reveals your true self. Like is Oprah selfish, greedy or evil?!?! Nuh uh, she rich as hell and is like the nicest person ever, its just lame bitches who ruin the idea of being financially rich for everyone else. It just shifts your way of thinking about money, and how rich people are actually awesome, they’re the one’s who’ve made our world better, enabled us to live safer, longer lives, happier, healthier, they had the killer ideas that solved our problems and that’s way they’re rich, and they worked fucking hard. Lazy people ain’t rich, and its lazy people who bitch about rich people. (I felt like Big Boi and the Millionaire verse just then haha).

 

6.     0-1 – Peter Thiel

 

So Peter co-invented Paypal. Yep. He did that. 0-1 is super cool, its all about creating something NEW so solve a problem, rather than just regurgitating the same things but in your own way and trying to sell it as different. Its like bruh, it’s the same teeth whitening ingredients just over and over and over again. The guys who did it first, they’re the 0-1 niggas. The rest are just copy cats jumping on a bandwagon, aka going from 1-2, just adding a new feature, new update, new sumin but its still the same product. Peter encourages you to think massively outside the box, like what problem can you solve that’s not invented yet? Whether it’s a tangible object, or a service, what can you give to people that’s not out there yet?

 

Like that’s what I aim to do. I want to be/am this authentic, millennial, science-nerd, biddie preaching plant based nutrition, self-love, and be a dope life coach and just help everyone be the best versions of themselves, so that those people can be the 0-1 people, so they can change the world, I want to be a vehicle for that. I also want to just live my life being my authentic self 100% and inspire others by just being me, like when I first started I wanted to write blogs, and launch my nutrition and life coaching business I battled with whether I be like a proper science dry milk-arrowroot biscuit type person, and then I wrote a few and was like UGH THIS IS KILLING ME. Because I thought I needed to be a “proper” nutritionist / educator, and then I just totally wrote like myself and I’m like YAS and then everyone’s like giggling with me because I talk like the real 23 year old crazy gal I am. Plus I’m goanna invent some other cool shit along the way, that’s new, that’s 0-1. And you are going to too. So get around it. Write lists of problems you cant find solutions for, and then solve that shit. VOILA. 0-1. Pow pow.

 

7.     Do Cool Shit – Miki Agarawl

 

I totally loved this book and Miki, ah such a babe! I DM’d her (I think I DM like every author I love and tell them I love them) and we had a convo that was like “NO YOU’RE AMAZING, NO YOU’RE AMAZING”. Anyways, this book is super great. It has similar features as I feel most of these books do, its like a growing mountain of self-confidence, self-esteem, growth and just pulling you out of the matrix in the words of epic legend Tom Bilyeu (you can thank me later).

 

She invented, like what Peter teaches, the first gluten & dairy free pizzeria in New York, and tells her story. She also created fucking period proof undies?!?! and also totally helped solve a massive hygiene and sanitation issue for women in third world countries at the same time. LIKE CMON, THAT IS FUCKING COOL, boys even you cant deny that’s awesome. Anyways, I got a bit off topic. Its like Miki talks to you throughout the entire book, and her stories super motivational and just makes you wanna do cool shit with your life, and not be a cog in the machine, aka be a Linchpin. She also gives you heaps of resources and ideas of how to get your idea up and running, although it’s American you can totally Google the Australian equivalent and figure it out. I took away just following what I fucking love to do, and not feel like I cant live my life the way I want. Like I don’t have to work for anyone else, I don’t have to do anything. I can do cool shit. And if I work hard, I can make that an empire, and live a dope af life. And you can too. DO COOL SHIT, don’t be boring. Make up your own rules, your own life and go and do whatever you love to do and help people in the process.

 

8.     Sleep Smarter – Shawn Stevenson

 

I’m such a science nerd, and I totally resonate with Shawn his podcasts are super fun (The Model Health Show), and he just gives you the good science facts but like in his way, and him next to Arianna Huffington (I also will read her book) are sleep experts. The book breaks down the vital importance of sleep, and how our society celebrates sleep-deprivation, like it somehow means you work hard, like you’re a martyr for your work/the “hustle”, its meant to be worn as a badge of honour and something to brag about, but Shawn laces you with the science and research to be like UM DUDE, sleep is where all the magic happens. Its where our memories solidify from short term to long term, aka pulling all nighters – is actually detrimental, rather than beneficial, where our brain cleans away toxic build up and wastes.  Aka protecting us from Alzheimer’s and dementia, growth hormones released when we sleep aka building muscle and repairing our systems so we can function at our optimal, weight loss happens when we sleep and we could go on and on about how important sleep is, which is what Shawn does.

 

He also gives some killer tips, hacks and recommendations for ways to improve the sleep we do get, and how blue light fucks with our hormones and sleep cycles, and we know our hormones essentially control like everything in our bodies. Shawn’s awesome, the books awesome, sleeps awesome.

 

9.     Proteinaholic – Dr Garth Davis

 

I’ve had heaps of gorgeous peeps ask me about which books I recommend in regards to educating themselves about plants / whole foods / going vegetarian / vegan / and just food in general, and Proteinaholic would be one of them.

 

Garth breaks down the science (also a very sciencey book) and presents the research about how the meat and dairy industry, predominantly America and then the rest of the world kinda followed, tricked all of us into thinking that we need copious amounts of protein in order to live longer, be leaner, be healthy etc etc. Like yes, protein is awesome, yes it is the boss macronutrient and is like so special our body loves it and always wants to hold onto it, and yes, you should eat a protein adequate diet that’s suitable to your needs / goals, however, this doesn’t equal meat being the star of our plate, meal after meal, week after week, and its this pattern of eating that’s caused the high rates of CVD, cancer, stroke, obesity, and just all the Western diseases we see. He also talks about how high-protein diets like Atkins and shit where you eat a shit load of bacon and meat is super detrimental to your body, as meats acidic and pro-inflammatory.

 

It was interesting for me to read, and kind of revolutionised the way I thought about protein, in that even when I was transitioning to plant based, its always like “where do I get my protein?” “will I be able to build / keep muscle?” and then Garth’s like unless you’re living in poverty stricken countries, you’re not gonna be protein deficient. There’s protein in plants, its just not as much as meat, hence why you eat a lot of different veggies and fun superfoods.  He also, like im about to say in Whole, that everything’s always so reductionist – in that we focus on macro nutrients, like just protein, and its protein that’s the star, and its like bruh you need all the other micronutrients and co-enzymes to break it down and utilise the protein. Moral of the story is; eat lots of plants, little bit of protein and you’ll thrive.

 

10. Whole – Colin Campbell

 

Colin also co-wrote with his dad (cute hey) The China Study; which is another great nutrition based novel that tracks the prevalence and creation of Western diseases; cardiovascular disease, stroke and cancer, even things like Alzheimer’s, ADHD, depression, anxiety (more on that in Grain Brain and Spark*), and how its all linked to the over consumption of animal and processed foods.

Whole hammers home the need to step away from reductionist ways of thinking and educating practitioners and people on nutrition and the body. Like we’re taught about the muscle cell, and then we’re taught about the immune system, and then we’re focusing on our macronutrients, instead of realising the body works in a wholistic way, it’s a whole system, physically, mentally, emotionally, spiritually, psychologically, we are one giant system, and its silly that the entire biomedical model is created off “experts”, you go see a neurologist, a dermatologist, a gynaecologist, a nephrologist, a cardiologist, all these people specialise in one system, one part of the body, and 9/10 are not taught/ are completely unaware that all systems impact each other, and its just a massive money scheme (hence why seeing a holistic practitioner rocks, they look at the entire picture). It’s also super sciencey, and is a bit dry if you’re not into biology and molecular pathways, but its cool because you realise the body is a whole, same with food and nutrients, its not just protein, carbs and fats, its not just IIFYM, its not just keto, its like where are your micronutrients, your trace minerals, your bubbi building blocks, we need to stop focusing on individual nutrients and praising them like protein, and realise we need a lil bit o errythang.

 

 

*Spark by John J Ratey,

which is all about exercise and its scientific evidence for curing depression, anxiety, ADHD, improving focus, cognition, longevity and how exercise protects our brain.

Grain Brain by Dr David Perlmutter,

gives you HEAPS of research, evidence and graphs about the inflammatory link with grains, refined carbohydrates and its aggregation of so many autoimmune and other disorders/diseases. 
(these are also great reads bout nutrition and its impact on health)

LOVE NOTORIOUS ELI

upgrading your pantry like a pro

UPGRADE U

 

OF COURSE CUE SONG!!!!

 

That was fun.

 

*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.

 

So this week we’re going to do a quick trip into your kitchen, and suggest swapping out some basic foods, and swapping them for their nutrient packed dopplegangers.

 

1.    cocoa out, cacao in

 

Cocoa is the processed version of cacao, which is the mother bean of chocolate. (check out cacao’s health benefits in our earlier blog).

Raw cacao is way more nutrient dense, rich in magnesium, iron, polyphenols, and antioxidants – it actually has over 360% more antioxidants than cocoa... It’s also fermented, meaning it’s beneficial to gut health. Add to smoothies, chia puddings, baking, anyway you’d use cocoa, upgrade dat chocolate goodness to the real deal. 

 

2.    table salt out, sea salt in

 

Whether its Celtic or Himalayan or Dead Sea, either is a way better alternative to regular salt. It’s super rich in trace minerals, balancing out any deficiencies that exist in our lives due to the nutrient deficit of the soils in which our food is grown.

 

It’s awesome for detoxing, electrolyte balance and aids in the absorption and utilisation of nutrients because it provides the cofactors required.

 

There’s also heaps of concern about salt and sodium, and the link to cardiovascular disease. Sodium is super abundant and smashed into processed food, because the food companies know salts addictive and hits the pleasure centres in the brain. So if you’re consuming a diet that’s predominantly real food, aka that doesn’t have a label, you shouldn’t need to worry too much about your salt intake, unless you’ve got high blood pressure or other CVD issues, then we gon need to address that.

 

Also, table salt is fortified with iodine, and is actually processed with other chemicals. Iodine is crucial to thyroid function - which controls our metabolism and thus, energy extraction capability, and whether you have too much or too little iodine can really impact our thyroid and its function. People literally make themselves hypo- or hyper-thyroidism by messing around with iodine. Either way, it’s best to just get rid of that yucky basic table salt and get some real rocks in ya life.

 

PS chicken salt, and all those other flavoured salts/flavours in general, are super high in MSG and glutamates. Glutamates excite nerve endings, and when in high and regular consumption, cause irritability, ADHD, mood imbalances/ swings, aggressiveness, and digestive upset due to increased sensitivity and inflammation. So lets get rid of that shit too.

 

 

3. stock cubes out, bone broth in

 

Like I just said about chicken salt etc, stock cubes and powder are LOADED with so much shit its gross (I googled it and this is whats in it)... sugar, maltodextrin (also sugar), MSG, gluten, wheat, flavour enhancers like 635 (da fuck tho), milk derivatives… also wtf?, anti-caking agents, and sunflower oil which is pro-inflammatory and unstable when added to heat… makes sense to add it to a pot of boiling water hey. As you can see, YUCK! Swap out that stock for either a grass-fed / organic one, or even better BONE BROTH! Plus bone broth is incredible nutrient dense with B vitamins, minerals, collagen and is super healing for the gut. I love Nutra Organics’ bone broth.

Or, alternatively my super cute sister makes her own stock; she's in europe but when she gets back i'll ask her what she does and post it up. 

 

4. cassia cin cin vs ceylon cin cin aka “fake vs real”

 

This one’s surprising to most people. Ceylon is actual real cinnamon, whereas cassia is the more common cinnamon, which lacks effective nutritional benefits and is more for the taste and flavour. Ceylon real cinnamon, is effective in blood sugar control; which helps with sugar cravings, it also aids in insulin resistance, making the body more respond better and more effectively to insulin. It is anti-inflammatory, and fights the bacterial yeast like candida.

 

 

5. pro-inflam oils out, anti-inflam oils in

 

Certain healthy oils such as olive oil, that are liquid at room temperature have lower smoking points, which essentially means when exposed to high heat, they oxidise, and this damages our cells and causes inflammation. So olive oil is best used as a dressing, or non-diretly, such as oven baking on lower temperatures.

 

For high heat cooking methods, stable and saturated fats such as coconut oil, ghee, macadamia oil and avocado oil are more suitable, as they’re able to withstand higher heats without becoming oxidized - which damages cells and our DNA, which aint what we want.

 

We’ve all heard the amazing spectrum of health benefits of coconut oil, with its anti-inflam, anti-ox and gut loving benefits, so for cooking, this is your go to. Leave yo olive oil for dressing your dishes.  Also always store your oil away from light/heat, aka away from your stove/window, as light oxidises and causes fats to go rancid.

 

Vegetable oils – canola, sunflower, safflower, vegetable oil, all those liquid at room temperature oils, yeah stay away from those. They’re pro-inflammatory and inflammation = the root of all disease, ageing and pain.

 

 

6. processed sug out, more nutritional sug in

 

So if we’re wanting to bake and add some sweet tings, and we used to go to sugar whether it be white, brown, raw, icing, or anything else (please do not use splenda also, artificial sweeteners have been shown to be WORSE for you than actual white sugar).

 

Opt for dates; whether you melt them down with hot water and blitz them to make your own date paste, otherwise banana’s, or any type of fruit, pure maple leaf or honey, or even brown rice syrup, would be my other suggestions, coconut sugar also.

 

I personally only use dates or honey, if I need to, otherwise cinnamon or some goji berries, bluebs, strawbs or rasps hits it for me.

 

PS AGAVE AINT GOOD FOR YOU DON’T BE FOOLED. Its essentially all fructose, and fructose although low GI (meaning it doesn’t raise insulin because the sugar doesn’t float around our blood stream like glucose does). It is immediately metabolised by your liver, and our liver’s preconditioned to only be able to break down small amounts of fructose, generally found in fruit, because that’s how our cave man ancestors consumed it, and it wasn’t all year round because of global economies which is accompanied with vitamins, minerals, fibre, starch and other plant nutrients. Whereas agave syrup is like straight up fructose hittin ya liver and causing all kinds of shit.

 

Although these are naturally occurring sugars, and contain trace minerals and health benefits e.g dates are high in magnesium and potassium, honey is anti-bacterial and anti-microbial, they’re still sugar. So just be mindful and don’t think that because they’re natural that you can consume lots and it won’t have the same effect as white basic bitch sugar.

 

 

7. refined flours out, alterative flours in

 

Yo if you have white flour in your cupboard, bitch get that shit outttttttt. White flour is refined and processed and causes a spike in insulin and is stored as glycogen in our muscles and liver if not immediately burned or used for energy. It has zero nutritional qualities, oh and IT CONTAINS GLUTEN, which as previously mentioned is probably, along with refined sugar, the worst thing you can put in your body. If you’re baking, upgrade to buckwheat flour, coconut flour, almond flour, use LSA meal or almond meal, chia meal, for savory try quinoa flour, chickpea flour, theres so many flour alternatives out there now its crazy.

Get swappin.

 

8. artificial mylk out, real mylk in

 

Got mylk bitch?

 

This ones a personal fave topic of mine, because as soon as something is deemed “healthy” so many basic bitch brands jump on the bandwagon and create a version and market it as healthy.

 

All almond / plant based milks are not created equally. If you read the ingredient list of the pleather of milk alternatives you’ll be shocked and probs grossed out by how many ingredients are in there, some preservatives, additives, flavours oh and some sugar is always added, it might just have a fancy name like cane sugar, barley malt, brown rice syrup, palm sugar, evaporated cane juice, fruit juice concentrates, anything that got an ‘ose’ or ‘ol’, that be some sug sug.

 

Also these basic brands have around 2% almonds in their “almond milk”. And half of these brands, don’t even taste like almond milk! Its crazy. They’re also always heated, killing a lot of the enzymes, protein and nutrients that almonds actually contain.

 

If you’re unable to make your own (which is way easy, soak overnight, blitz with water, push through mylk bag, VOILA), certain brands do it best; Almond Milk Co and Nuts over Milk, are the best. Second to them, Nutty Bruce and Australian Organics Unsweetened Almond Milk. Anything raw and unsweetened is what you’re gonna want to look for and consume.

 

 

9. condi-don't and condi-do's

 

Another biggie is condiments – spreads, dressings, sauces, pastes, dips, pesto’s, all those things, the amount of shit packed into them is actually unreal, and also so easy to make yourself or find good wholesome products. Again, like all processed basic bitch shit, its pumped full of sugar, salt, artificial colours, flavours, stabilisers, and other ingredients to increase shelf life. Like an easy example is peanut butter, Kraft and all those brands add vegetable oil, salt and sugar, not only making it more addictive, causing energy crashes (coz of the sugar), but also disrupting hormonal balances, and contributing to inflammation. Source yourself some decent condiments that aren’t accompanied with an encyclopaedia of additives.

 

DA END

 

the link between grains and inflammation

 

*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.

 

Now I wouldn’t be me if I didn’t get a lil nasty – Trey Songz / me bout grains right now haha

 

Sooooo this epi (I’m calling it an epi because I feel like I just talk in these blogs haha and I like to abbreviate everything), we’re going to be talking about the inflammatory effect of the consumption of grains. e.g headaches, migraines, brain fog, fatigue, ADHD, anxiety, depression, digestive disturbances, autoimmune disease, food allergies, IBS and ulcerative colitis.

 

So, in a nutshell, as we’ve talked about, inflammation is the primary root of all disease, ageing and pain. So obviously avoiding / reducing inflammation is the key to living forever, but nah in all seriousness we have complete control over how we live our lives, whether that’s in pain or not.

 

Grains are these cute little packages, wrapped up in their coat, unable to be penetrated by nature. And then we came along with our fire and our water and were like OPEN SESAME!

 

It’s because of their structure that grains cause a low-grade inflammatory response, because like all species they’re equipped with mechanisms to survive.

 

It’s these protective compounds called lectins, that are indigestible by humans.  Lectins not only trigger inflammation, allergic reactions and intestinal permeability aka leaky gut, but also strip away the protective mucus that lines our gut, making us susceptible to bacteria invasion (yikes).

 

Leaky gut causes gaps to form between the epithelial cells in our gut, which allows toxins, wastes, bacteria and other substances to leak out of our gut and into the blood stream. 

 

It's this perpetuating cycle of inflammation and a heightened immune response, that drains our bodies resources, leaving us vulnerable to other problems and health issues, such as IBS, digestive disturbances, thyroid imbalances, psoriasis, eczema, ADHD, depression and anxiety,  and is heavily linked to autoimmune diseases and allergies.

 

 (*side note, numerous populations have and still do THRIVE off grains, and live amazingly long lives, but its these individuals within these blue zones that also live an extremely active, minimily stressful, blissful life, it’s not one thing is bad/good, it’s the accumulation of a broad spectrum of everything and numerous factors that cause auto-immune and inflammatory responses to grains).

 

If we blindly followed the Australian Dietary Guidelines/Guide to Health Eating, in which they recommend 6-7 SERVES OF GRAINS A DAY, AKA GRAINS ARE OUR #1 FOOD GROUP AND FUEL SOURCE, then its easy to see how a constant consumption of grains, day in, day out, is gonna fuck shit up and wreak havoc and inflammation.

 

Screen Shot 2017-06-20 at 1.52.32 pm.png

 

 

When we’re in a chronic low-grade inflammatory response it just sets us up for all kinds of issues as I’ve mentioned, and creates an inflammatory response in the nervous system. Because our immune systems in a heightened active state, along with the gut-brain connection aka the HPA axis aka the vagus nerve, increasing oxidative stress and neuroinflammation, it contributes and aggravates headaches and migraines

 

Inflammation also triggers the stress response, which means cortisol floods our system. Cortisol down regulates the release of our neurotransmitter; GABA, which is like the soothing aloe vera gel when we’re sunburnt, but in our brain. It calms us down, and blocks the over excitation of our neurons (nerve cells). Anxiety, depression and ADHD are all scientifically linked to an imbalance of GABA (as well as dopamine in our brains).

 

It gets tricky though, because its like “if you soak and sprout grains it removes the phytates (anti-nutrient proteins*) and is easier to digest”, and this is true, but realistically are we going to soak and sprout our grains before we cook them? I’m gonna say no (if you do, hats off to you madam/sir).

 

And then there’s the families of grains, like our whole grains – we talking brown rice, oats, burghul, rye, freekah, cous cous, whole wheat (wheats fucked, avoid that shit like the plague, like dead set, if you feel like shit, in anyway, like mentally, physically, fatigued, anxious, brain fog, lethargic, just cut out wheat and watch yourself go from 0-100 real quick, and then tell me so we can hi-5)

 

We’re told that grains are a good source of B vitamins, but if you’re unable to absorb the B vitamins because of their irritable factors, then what’s the point? We’re able to get all the vitamins and minerals in grains, from other wholefood sources.

 

It’s also interesting that whole grains are presented as more nutritious because they contain the fibre which slows down the release of insulin and glucose within the blood, but its actually the bran – the whole grain part, that contains most of these anti-nutrients that aggravate the gut lining, causing permeability and inflammation. Not only that, but also the way grains are milled in our era destroys a lot of the nutrients that would normally exist within them. Additionally, the use of hybridized grains, in which 1 type of seed is predominantly grown.

 

 

Then there’s refined grains – like your white rices, wheat, and all the refined flours that exist in most/all baked goods. Refined grains I don’t think have any place in a diet, whole grains I get, and pseudo grains -  quinoa, aramanth, buckwheat, wild rice and teff, I feel are the best option. When consuming your pseudo/whole grains, treat it as a condiment, rather than the star of the dish, a lil sumin sumin on the side.

 

But hey I’d just remove/down size grains from your diet even for a small period of time, and see how you feel. And remember you can get all the B's, vitamins, minerals, and carbs you need from ya starchy veggies, potatoes and sweet potatoes.

 

Not everyone is as susceptible to the damaging properties and effects of grains, and grains aren’t evil, its all about educating yourself and seeing the links between foods and optimum health, and just becoming aware of how your body is and what makes you thrive and feel magical 24/7. 

 

Tell me what you eat, and I’ll tell you who you are

-       Anthlem Brillat-Savarin

 

E x

 

Aman, T 2014, The Omni Diet, Griffin Publishing, California. 

Perlmutter, D & Loberg, K 2013, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers, Little Brown and Publisher, New York. 

 

 

a millennials guide to sugar

*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.

Sweet Serenade

King Push. But the only thing getting pushed on us these days is s-u-g-a-r. 


 

Firstly, We have sweet receptors in the brain, and biologically in the Neolithic era, we were rewarded when we found sweet foods, like berries, because it meant an abundance of calories, and back in those days, food was scarce.

 

So we’re biologically predispositioned to crave, source out and consume sugar, and when we consume it, it triggers the same reward response as addictive drugs.

 

Numerous studies have given mice both glucose (sugar) and intravenous cocaine, and in every single study >94% of the mice, chose, and went back for more SUGAR. SUGAR OVER COCAINE.

 

Why? Because when we ingest sugar in all its forms – glucose, sucrose, fructose, lactose, artificial sweetners (saccharin, aspartame, suclarose), sugar alcohols (sorbitol, xylitol, mannitol), “healthy alternatives” (agave, coconut sugar, brown rice syrup, maple) it triggers the reward part of our brain and releases opioids and dopamine – making us feel good.

 

To get into it, sugar activates this thing called the “mesolimbic dopamine pathway” which connects a part of our brain that's a major producer of dopamine and another that's associated with reward and motivation.

 

Dopamine – our feel good neurotransmitter, is connected to reward and pleasure, and having sugar causes the release of dopamine. 

 

sugar = dopamine = pleasure. it's evil. 

 

Binging, cravings, addiction and withdrawls are all real, legit experiences when detoxying from sugar. When we consume sugar on a regular basis, we become desensitised to its effects, and see ourselves consuming more and more to feel satisfied. This usually leads to binging, because our brain is chasing that feeling, that release of opoids and dopamine making us going back for more and more, until we literally feel sick. And even more interesting, when you withdraw from sugar, the next time its available and if you can’t resist, you go back and have even more, and thus the viscious addictive sugar cycle continues.

 

We experience withdrawls – anxiety, edginess, headaches, anger, we’re snappy, fidgety, erratic, cranky, bitchy, you name it, when coming off sugar it’s a legit come down.

 

I’m sorry, but it gets worse, so not only are we biologically predispositioned to crave and consume sugar, it also causes inflammation within the body and creates havoc in our gut aka microbiota.

 

We all know about T2D (type 2 diabetes), and sugar is at the very centre of the disease. Over time, as we consume high amounts of glucose and have other poor lifestyle factors, insulin – our hormone that gets released when sugar enters the blood stream gets less effective - resistant. It’s receptors on our cells become so used to seeing insulin, its like “oh hey, you again, I’m kind of over opening the door for you, since I see you all the time, and you just keep coming back”. So our cells become resistant to insulin, not absorbing it. This causes oxidative stress aka inflammation in our body.

 

Anyways, what our livers does is be like “omg guys why is there still so much glucose in the blood stream still, fine, i'll pump out some more to fix this silly problem". And then our immune system is like “GUYS WHAT IS GOING ON, I’m going to come and investigate” and so in comes our inflammatory response, our macrophages, lymphocytes, helper T-cells (how cute is their name though) 

 

And then next door, our adipose tissue aka fat is like drinking up as much glucose as it can, releasing inflammatory markers in our body, creating an inflammatory response, and it all just feeds into each other. T2D is a massive ingredient to developing cancer, heart disease, and cardiovascular disease...

 

And before you’re like “I’m not overweight or obese, asif I have insulin resistance”, YOU DON’T NEED TO BE OVER WEIGHT OR OBESE TO BE INSULIN RESISTANCE, there’s a cool acronym: TOFI (thin on the outside, fat on the inside). Moral of the story is, sugar is a corruptive mother f*cker, if you’re nervous about being insulin resistance I’d just reduce / cut out sugar in general, otherwise you can get your fasting blood glucose levels checked by your dr.

 

And even if you avoid sweet foods, SUGAR IS IN EVERYTHING! the big food industry jumped on the "low-fat" dumb ass band wagon, and so when fat went down down, sugar went up, otherwise consumers aka us wouldn't buy it because it wouldn't taste good. Honestly, anything you buy in a jar, can, container, packet, anything, read the label, i bet you theres sugar in there. There's sugar in bread, sauces, milks, canned beans, tuna, cereal, dried fruit, soups, and just so much more its honestly insane.

 

What does this mean? you might be trying to cut down sugar and get rid of it, but it's been sneakily put into things you thought and were told are "healthy".  Now i've told you, its time to be aware, to look at what you're buying and if its got a label a) its not real food b) theres probably sugar in there. So fuck it off and find one that doesn't. 

 

Also sugar and our gut are not friends. Sugar feeds the bad bugs in our microbiome - which we know is like the king of the castle and essentially controls our entire life haha. Cheers bacteria you legends. Having an inbalance of good : bad bacteria, can negatively effects our energy production, memory, learning, cause gas and constipation, candida (thrush) and so much more.

 

Sugar is a microbiome disruptor, with studies linking high-sugar diets to hormone disruption – insulin (which prevents weight loss) sleep pattern disruptions (we love sleep, see our last blog). 

 

Our bodies and gut aren’t equipped for huge amounts of sugar and it causes metabolic dysfunction and just fucks up our entire bodies haha. So look at what you're eating, get rid of anything packaged with added 'ol's' and 'ose's' and say bye bye to disrupting, evil sugar and hello to freedom - more energy, weight loss, better digestion, no sugar cravings, crashes or gut dysbiosis 

 

Is there any hope for us? I hear you sweet tooth’s saying (its okay, my sister is one of them). YES, KIND OF

 

So, theres healthier alternatives, and when I say healthier I just mean there is more nutritional value, so its not just empty sugar, but it is still sugar, so we want to not consume lots thinking its not the same thing. 

 

Dates/date syrup, honey, pure maple, coconut sugar, brown rice syrup are probably the better of the lot. But there’s also fruits, like berries and banana’s which are super sweet and can be used to hit that sweet spot, and pack in the beneficial fibre to slow down the release of glucose. Fibre is our best friend.

 

People like natural sweetners, like your stevia, birch xylitol, thaumatin – if you wanna, go for it, I’m just pro mumma nature so I’m bias.

 

You want to avoid the shit out of refined sugars, white sugar, corn syrup, HFCS, brown sugar, palm sugar, agave, all those artificial sweetners (saccharin, aspartame, suclarose), sugar alcohols (sorbitol, xylitol, mannitol), even milk is high in sugar (lactose be a sugar molecule),

 

Pretty much if it ends in: ‘ol’, ‘ose’, it’s gonna be a no from me.

 

Some strategies to overcome our sugar addiction, check into rehab.

Nah, but kind of?

1.     is to just not consume it. You’ll feel like shit, but I’ll pass think of everything you’re gaining like no inflammation and cancer and disease…

2.     get more and better sleep (scope our other blog), as when we’re tired our brain sends out messages saying GIVE ME FUEL IM TIRED, and whats the easiest, most dense, richest source of glucose? All those sugary 'foods'.

3.     Add in cinnamon (balances blood sugars and helps with cravings)

4.     Bump up chromium rich foods, magnesium, zinc, to fight off cravings (deficiencies in these minerals often cause cravings also…) even reach for a supplement to boost your levels and then maintain with dense plant sources – broccoli, green beans, tomatoes, romaine lettuce, cacao, green leafy veg, brazil nuts, flax seeds, pumpkin seeds, seafood.  

5.     replace it with natural sugars (for when you’re like “treat yoself”) and combine it with some good fibre – chia, flax, physillium husks.

6.     Eat more good fats so you won’t be hungry or craving because you’ll be satiated and a happy baby

7. Don't buy low-fat, and try to reduce/cut out packaged and processed franken foods 

 

Sorry Outkast, you may be our neighbour but we ain’t gon give you some sugar.

Hey-Ya.

 

- E

 

 

 

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

do i need to be using a protein powder?

Which whey? Dab way!

 

Okay I’m done haha, so lets get into what’s up with protein powders? Like who should be using one? Which one to use? Why to even use one?


*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.

 

Protein powder brands seem to be errywhere, with new brands popping up on the reg. With their seductive marketing, aesthetically pleasing instagram ambassadors, and intriguing exotic flavour profiles.

 

Protein powders are an awesome tool for muscle building, enhancing recovery, preventing over eating, enhancing fat loss and ensuring adequate amino acid levels. Our entire DNA is made up of proteins – so we get how important it is to have protein.

 

If you’re strength training on the reg, do endurance training- actually any kind of training, if you’re a busy mum, do night shift, if you’re time poor, have fussy kids, teenagers who eat shit foods, if you eat shit food – then protein powders can be an awesome addition to a healthy plant based diet to ensure you’re able to thrive and be your badass-DNA-reproducing self.

3028124-poster-p-dna.jpg

Firstly, just a quick few fun facts about whey protein…

-       whey protein is made up of 100’s if not 1000’s of different cows milk…

-       This means you’re getting 100’s of different cows’ hormones, and unless they’re grass-fed, these cows are pumped with antibiotics, hormones, GMO corn and soy, synthetic vitamins and minerals and yep – that gets filtered into your whey protein (YUM!!!....)

-       not only that, but numerous studies have found toxic levels of heavy metals, such as arsenic and cadmium – which are carcinogenic.

-       whey protein is acidic – causing inflammation and calcium leaking from your bones

 

If that doesn’t make you say “yuck” then you're weird, and I’m sure when you’ve smashed back your whey, you’ve experienced anything from – bloating, to gas to digestive distress – and that ain’t sexy, regardless of your poppin’ biceps bruh.

crohns-disease_f_600x250.jpg

 

Certain brands sell “lactose free” to us, adding in lactase – the enzyme that breaks down the milk sugar. Yet lactose levels are still going to be in the whey as it is whey – duh. It’s like ron stahp (Jersey Shore reference soz not soz).

 

OH AND I’m not even going to go into the artificial colours, flavours and sweeteners, like ooo yeah give me some of that corn syrup solids and thickeners 460,415…

 

FYI - Up to 5% of Caucasians and up to 75% of non-Caucasian Australians have intolerances to dairy

 

So now that we’ve realised whey ain’t the way, its time to take back the block in the wise words of Rick Ross.

 

Plant based proteins have been framed as “inferior” to whey in their effectiveness in muscle building. Well guess what, again that’s BS with so much research showing plant protein to be equivalent to whey in improving strength, endurance, 1RM and recovery.

 

No one plant protein carries a complete amino acid profile (except chia), so the most effective plant proteins are the blends – the brown rices, pea, sacha inchi, chia, artichoke, hemp, quinoa, beans, amaranth, millet and a handful more. Most common ones are brown rice & pea, with ancient grain blends also on the scene.

 

A few fun facts about plant based proteins:

-       alkalising in the body

-       easy on digestion

-       contains micronutrients

-       highly bioavailable

 

When choosing your PB protein its crucial to choose – sprouted and fermented blends - this maximises the protein concentration, boosts nutrition and ensures it wont cause digestive upset, as it eliminates the plants phytates and tannins – anti-nutrient properties.

 

It’s also cool to add, that if you’re concerned you’re not getting enough protein in your diet – get your amino acid levels tested. A general rule is that you need 0.75-0.84g/kg body weight each day (max 1g/kg for gainz). So I’m 64kg and I train like a badass, so I’m on the higher spectrum and so I’ll aim for ~53g protein per day (if i were to track my macros)

 

Your body can only absorb and utilise 20-30g of protein at a time, depending on your metabolic rate. The rest is converted to nitrogenous waste and you pee it out. It also takes around 1.5-4 hours for the protein powder to reach the GI tract and be absorbed *insert thumbs up emoji.  

 

Proteins we recommend? I holla’d at my girl @potatoesandpilates for her expertise;

Whether you’re new to the game or an experienced player, check out:

 

-       NutraOrganics Clean/Thriving Protein

-       Bare Blends

-       Prana ON

-       Amazonia: RAW

-       Hemp Foods Australia Hemp Protein

-       Sun Warrior

-       Vega Sport

-       Onnit - Hemp Force

-       NuZest Clean Lean Protein

-       Garden of Life

-       ATP Science NOWAY

 

Start out simple, I 100% recommend doing a super smoothie boosted with plant protein powder every day – here’s 4x simple, easy smoothie recipe ideas to have you doing the crip walk and playing Usher’s “Yeah”.

 

Greens: ¼ avocado, 1 cup spinach, ½ cup rocket/kale, 1 tbsp chia seeds, 1 tbsp flax, 1 scoop plant protein (hemp is awesome in this), 1 tsp cinnamon, 1 tbsp greens powder, ¼ cup almonds. Blitz & top with your fave’s e.g hemp hearts & cacao

 

Berries: 2x ¼ cup blueberries/strawberries/raspberries/blackberries, 1 tbsp chia, 1 tbsp flax, 1 tsp cinnamon, ¼ avocado, small handful cashews, 1 scoop vanilla plant protein powder, 1 cup water or ½ almond/coconut mylk and ½ water. Top with goji berries and coconut.

 

Banana: ½-1 banana, 1 cup spinach, 1 scoop protein powder, ½ cup oats, small handful cashews/macadamias, 1 tbsp maca powder, 1 tsp cinnamon, 1 cup water or ½ almond mylk and ½ water. Blitz & top with seeds, LSA, bee pollen. 

 

Cacao: ½-1 banana, 1 cup spinach/kale, 1 scoop chocolate protein powder, 1 tbsp cacao powder, 1 heaped tbsp peanut butter, 1 tsp cinnamon, 1 tsp lucuma, 1 cup water or ½ almond mylk and ½ water. Blitz, top with cacao nibs.

 

YAY! THE END

- E

 

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

acai-powder_zoom_1.jpg

“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

baobab-fruit-powder_2e64a918-9434-4306-8855-6d64bb640fbb.jpeg

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

chia_seeds_health_benefits.jpg

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

camu_camu_base.jpg

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

maqui-powder_zoom.jpg

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/