If you haven’t tried my salmon chowder recipe yet you’re in for a soFISHticated treat. Holy mackerel it’s good. I've been making this alot during our (extended) lockdown in Sydney, it's such a comforting dish and you can store all of the ingredients in your freezer and pantry.

Bursting with flavour and anti-inflammatory fats, this creamy, hearty dish tastes just as good as if served in a restaurant, but being completely additive-free it’ll leave you feeling satisfied without the digestive storm aftermath.

Eating an anti-inflammatory diet can help reduce inflammation in the body and even reduce the symptoms of certain conditions that are either caused by or worsened by inflammation, such as heart disease, Parkinson’s disease, Crohn’s disease, asthma, and arthritis. Best of all, many anti-inflammatory foods are often classed as “superfoods” in that they are nutritionally dense and offer a number of additional benefits, including disease prevention, weight loss, and boosting energy levels. Such a diet can support cognitive health, which is particularly beneficial for individuals receiving memory care services. Integrating these superfoods into their diet can help enhance brain function and potentially slow cognitive decline.

Chow down on this chowder to experience the gut-healing effects of salmon, one of the best foods to consume for its anti-inflammatory properties. The Omega-3 fatty acids in salmon have been linked with protection against several gastrointestinal diseases, through their anti-inflammatory activity and their ability to boost healthy microorganisms in the gut. It's also a great skin booster to plump up skin cells and avoid any need for a plastic Sturgeon. (more…)

We're halfway through 2021, and I wanted to write this blog as a bit of a check-in. I'm writing this in the middle of a Sydney COVID-19 lockdown and I'm using it as my reminder to look back at 2021 new year resolutions (remember those?) and assess what I've achieved, what's happened so far and how I've been feeling.

My goal throughout this year has been to simplify my life, both physically, mentally and emotionally. 

That’s it.

I know.

Simple, right? 

Well, I've downsized homes, gotten rid of a lot of stuff I didn't need or use, tidied up my finances and my relationships to spend time working on underlying trauma.

Doing so has left me feeling alot more balanced and calm and helped me erase the exterior to focus on my own needs and desires, not the needs and desires of everyone around me.

Let me say that one more time for the people at the back: focus on your own needs and desires, not the needs and wants of everyone around you.

So, here’s a list of ten of the ways I’ve simplified my life this year. You may resonate with one, all or none of these, but it’s time to tune into your own radio station and figure out what you want, what you need and what you can leave behind. 

1. Downsize your Environment 

At the beginning of this year, I moved out of the bustling eastern suburbs of Sydney to the calm and quiet of Palm Beach, also known as Summer Bay, for those who watch Home and Away. As someone who’s lived close to the city for most of their life, I didn’t truly understand how your external environment can make your heart beat faster and increase the rate of your breath until I left.

While everything here runs on Palm Beach Mean Time rather than Stressed City Time (commonly known as AEST, haha), I've grown to love it. People here aren't rushing from one thing to another; when you go for a walk, everyone moves slowly and greets you. I live with my daughter and Oscar our dog and Tinkerbell the cat love it too. 

While I know everyone can’t move home, it’s worth looking at how your external environment impacts your internal environment – your mental health, stress and anxieties and seeing how you can downsize and simplify it.

2. Minimise your Things

If your wardrobe looks like your clothes are at war, begging for room to breathe, this one’s for you!

When I moved homes, I had to take my stuff with me, and there was more than I had realised that had accumulated. As someone who considers themselves somewhat minimalist, I was surprised at how much unnecessary stuff and clutter I still had. So, I went on a decluttering mission. 

I sorted my clothes into yes, no and maybe piles. 

My no pile went into bins to be sold or donated, and my yes pile went into my suitcase. I then asked myself if I needed and wore the maybe items. If the answer was yes, I kept it. If not, it went into my donation pile. 

Now I have a capsule closet – I only have one or two of everything in my closet and stick to the basics. As hard as it may seem to say goodbye to the thirteen identical black pants from your corporate days, I can honestly tell you that you won't miss them, and you'll know they're in a new, good home where someone wears them. 

The same theory goes for my beauty products. I have a couple of products that do more than one thing, like tinted sunscreen or an oil cleanser.

Simplifying my clutter has helped me make room for other things that I value more.

3. Live in Alignment with Nature

Have you ever been praised for being busy or for doing it all? Or perhaps, you’ve peered into someone else’s life and couldn’t understand how they do everything.

If someone looks like they're doing a brilliant job at juggling it all, they're probably not juggling everything at all. If someone is saying yes to every work opportunity or event, perhaps they're saying no to their health or time with their loved ones. While things can look easy from the outside, the hustling lifestyle many of us lead can't last forever without some burnout and unwanted compromise.

As a previous juggler (not in the circus, in real life), I’ve transitioned to living a life more attuned to nature’s rhythms. I wake with the sun, walk in nature, meditate next to the ocean and rest when I feel the call to do so. While it’s not exactly the hustling lifestyle advertised by every entrepreneur on Instagram, living this way has calmed me down, gotten me back to basics and helped me focus on what I find most important.

I’ve also spent lots of time with my dog and cat to put me in touch with cycles and seasons. Their needs are simple – they need care, love, food and walks outdoors, and I’ve realised, as humans, we don’t really need much more than that. 

4. Simplify your Diet 

I've cut down on the fancy mushrooms, superfoods and exotic foods and focused on the foods and supplements that help me feel best and are easy to prepare. I use Love Your Gut Powder for gut health and Fulvic Humic Concentrate for energy.  I shop at my local farmers market and only head to bigger grocery stores for essentials. I've been eating at fewer restaurants and instead focus on cooking foods I enjoy. We've been enjoying this Green Eggs No Ham Frittata lately.

When I feel like a slow-cooked delight, I’ll pop either my hearty lamb shanks with root veggies or low FODMAP hearty meatball stew and slow-cooked ham hock soup  in the slow cooker and let it sit all day while I work. When it’s time for dinner, these meals are ready and waiting for me to savour and enjoy.

I'm also sharing my easiest lockdown green soup recipe below, just scroll down for the video. It's a great recipe if you haven't got much in the pantry and want to eat something nutritious and calming.

I’ve also upped my smoothie game. I mean, is there anything easier than a smoothie? I think not. If you’re looking for some smooth smoothie inspiration, my top three smoothies at the moment are my vegan edible smoothie, microalgae green smoothie and pretty in pink smoothie.

5. Daily Meditation 

Vedic meditation came into my life last year, a time when I needed it most. That said, I wish I added it into my routine twenty years ago. Meditation has been one of my most significant catalysts for simplifying my life and has come with many benefits.

Vedic meditation has helped me:

• Turn inward and work on my trauma.
• Live in the present.
• Increase my creativity.
• Sleep better and have more energy.
• Increase my intuition and awareness.
• Decrease my anxiety and stress.
• Turn inward and stop seeking external validation.
• Understand my place in the world and my purpose.

I meditate daily and can say it’s been a life-changer.

If you want to find out more about Vedic Meditation, you can read about it here.

6. Create a Budget

Is money a dirty word for you? Does the idea of a budget make you cringe? 

Money can feel overwhelming, tedious, and like it's meant for someone else and yet, to others, money can help them create freedom and live more in alignment with their values. If you want the latter, it's time to simplify your relationship with money.

When I took the time to understand my income and outgoings and how they balanced out, I created a budget that I can stick to which makes me more conscious of where I spend my money. For example, I enjoy making my own homemade sticky chai above, instead of buying one out.

Perhaps it's time to make a budget, have a look at where most of your money goes or simplify your superannuation. 

7. Downsize your Relationships and Media Time 

The more work I've done on myself, the more I've realised that I am responsible for the time I spend on things that aren't working for me.

I've distanced myself from friendships that were no longer serving me to make way for new and deeper relationships that make me laugh, feel supported and who fill my cup rather than take away from it. 

The same goes for my social media and email list. I’ve unfollowed and unsubscribed from people and businesses who don’t inspire me or make me laugh. I’ve limited my time online to make time for enjoyment.

I also close all of the tabs on my computer at the end of the day – I find it easier to start each day with a blank screen and focus on one thing at a time. I spend less time overworking and more time looking after my mental health.

8. Create a Routine and Stay Open to Learning

Creating physical distance from my previous life has helped me think about what serves me and what doesn't. As a result, I've started to make more firm boundaries about living in a way that fits me. I have a routine that brings me joy and fulfilment.

As an introverted word nerd, I make time to meditate, cook balanced meals, read books at home, play card and boardgames like cribbage and backgammon, garden and learn. I've also completed my advanced diploma in clinical nutrition this year which was four years in the making. There is always time to learn more about nutrition and the things that interest you.

What does your routine look like, and how can you simplify it to suit you more?

9. Learn How to Say No 

The more you say yes to other people, the less you say yes to yourself. Sit with that for a second.

Where in your life are you saying yes when you really want to say no?

I've said yes to other people for a long time and found it the ultimate energy drainer. 

I now ask myself what I want before I mindlessly reply yes to keep everyone else happy; this goes for anything from business invitations or time with friends. While it's not always easy, if something doesn't feel right, I'll say no.

Let's leave people-pleasing in 2020. Thank you, next.

   10. Trust the Process and Don't Give Up

If you’ve read this blog, you’ll know that last year was one of the most challenging years I've ever had, and I know I'm not alone in that. While I'm so lucky to live my life, it hasn't always been easy. I've had to let go of my grasp of what I know to be true and trust that everything will fall into place.

When I loosened my grip a little, it made me realise that I needed to move away from the hustle and bustle of the big city and let go of friendships and things to make way for new ones, and so far, it’s been the change I needed.

I’d love to know – do you resonate with any of these? Let me know in the comments what you have done or want to do to simplify your life.

I'd also love you to try this delicious and very easy to make Green Soup that I've been making in the recent Sydney lockdown.

You can watch a video of how to make it here.

Lock Down Green Soup 🌿 🌿 🌿

Serves 2-3

• 1 cup frozen peas
• 1 cup frozen beans
• 1 cup frozen broccoli
• Any fresh greens in crisper drawer such as broccoli/ snap peas/ zucchini (optional)
• Handful fresh rocket/ spinach
• 2 sprigs fresh coriander
• 1 cup vegetable stock
• 2 tbs tamari
• Squeeze of lemon
• 1/2 cup coconut milk
• Nutritional yeast flakes and coriander to serve
• Olive oil if using

Method

• If using fresh greens place in a tray in the oven drizzle with olive oil and bake for 20 mins
• If using frozen green veg place in saucepan and warm through, adding any other cooked greens you have plus rocket and coriander
• Add a squeeze of lemon
• Pour in vegetable stock and stir and bring to the boil and cook for 5 mins
• Add tamari and stir
• Pour in coconut milk
• Place in blender and whizz until smooth
• Pour into a bowl and top with nutritional yeast, coriander and stir in some Love Your Gut Powder to serve 🌿

Enjoy the recipe 🙂

Lee xo 

No matter who you are, you eat food. Every human needs to eat food to survive. But, what we eat varies greatly between individuals. 

While we often think of the foods we eat as having implications on our physical health, it is not often that we consider the mental health ramifications of consuming certain foods. 

The study of food choices on mental health has developed into a new subspecialty of psychiatry, called nutrition psychiatry. 

Various mental health disorders - anxiety disorder, agoraphobia, depression, etc. - have become much more commonplace in society. In fact, the Centers for Disease Control and Prevention, or CDC, states that around 50% of Americans will be diagnosed with some kind of mental health disorder at one point in their lives. 

In fact, mental illness is the third most common cause for hospital admission in the United States among adults aged 18 to 44. 

The high rate of mental disorder diagnoses, when considered in conjunction with poor diet in the United States, caused scientists to postulate that there is some sort of connection between diet and mental health. 

Exploring the Relationship Between Food and Mental Health

Over the past ten years, there has been much research conducted regarding the link between food choice and mental wellbeing. 

Studies have shown that the risk for depression in teens increases dramatically when a low quality diet is consumed compared to a high quality, whole food diet. 

Additionally, the risk of acquiring ADD (a term used to describe what is now known officially as attention-deficit hyperactivity disorder, or ADHD) doubles for teens when consuming a low quality diet. 

Why does diet matter so much?

Most contemporary research studies have focused on the interrelatedness of diet and mood disorders (depression, anxiety, etc.). 

To this day, there has not been any direct evidence linking any particular diet with mental health. 

But, scientists are working hard to find this link. Even without a direct, proven link, it’s clear that a balanced diet can be beneficial for both mental and physical health overall.

As of now, scientists and physicians are aware that consuming a healthy diet positively impacts the brain in the following ways:

• Aids in brain development so that you may cognitively function in a normal manner. 
• Increases production of neurotransmitters by altering brain proteins/enzymes. Neurotransmitters are chemical signals that make connections between nerve cells.
• Promotes healthy gut bacteria. This decreases inflammation, which can affect mood and cognition. 
• Elevates serotonin, which contributes to a good mood. 

While diets consisting of rich and diverse nutrients can change brain proteins that lead to improvements in brain cell connectivity, diets consisting of large amounts of saturated fat and sugars cause the opposite effect. 

These poor diets can be destructive for brain proteins and lead to poor cognitive functioning. Also, high sugar and high fat diets tend to destroy healthy gut bacteria, which can decrease the body’s ability to prevent severe inflammation. 

How to Improve Your Diet    

If you would like to eat healthily to promote good brain health, and mental health by extension, there are certain foods you might want include in your diet. 

The following nutrients can be added into your diet whenever possible:

• Omega 3s. These can improve mood, improve memory, and improve cognition.
• Zinc. Too little zinc has been linked to depression.
• Vitamin B12. Low B12 levels increase risk for cognitive decline, Alzheimer’s disease, and brain atrophy.
• Iron. Anemia (too few healthy red blood cells) caused by iron deficiency contributes to depression.
• Vitamin C. Low Vitamin C intake in older adults is associated with depression.
• Fulvic Humic Concentrate. Re mineralises the body, energises and improves leaky gut.

Takeaway: Diet and Mental Health are Linked

Choosing to eat foods - such as whole grains, vegetables with colour, beans, fruit, and fish - that are dense in nutrients will promote physical and mental health by giving your body the fuel it needs to function at its best.

Eating well helps your brain operate at its best, in particular, and has the potential to improve your mood, energy levels, patience, and willingness to participate in activities.

All of these factors combined with the confidence that comes with taking good care of yourself can help you live as happy and as full of a life as possible.

It’s honesty time.

• Have you ever gone to the bathroom a few too many times before a big meeting, presentation or exam?
• Do some situations make you feel like butterflies (read: eagles) are floating around in your stomach?
• Can you think of an experience where you felt your stomach drop?

If you’ve nodded your head in agreeance to any of the above scenarios, you’ve experienced the impact of the gut and brain connection.  

The what? 

Let me explain.

We know that the brain is responsible for the interactions we have with the external world, enabling us to see, feel, hear and smell. Our gut, however, governs the way we interact internally, specifically the way we digest, absorb and utilise nutrients. The gut and brain mirror and influence each other every single day.¹

Let’s take a deeper deep into this intricate connection. 

How does our gut affect our brain?

If you’re new here and not used to talking all things gutsy (hi!), here’s a bit of a breakdown: 

The gut microbiome represents the hundreds of trillions of bacteria that make up our intestines. These microorganisms protect our gut from foreign invaders and have close contact with the body's primary information-gathering spaces, including the immune, endocrine and nervous system.¹ Emerging research indicates that the gut can positively or negatively influence these areas depending on its balance of bacteria. 

You can also read my Gut Health 101 here. 

The gut-brain axis

There’s a bidirectional communication link between the gut microbiota and brain, known as the gut-brain-axis.¹ This means when the gut is in balance, we’re more likely to feel calm and positive. Conversely, an inflamed gut is linked to several mental illnesses, including anxiety and depression.¹

Interestingly, some research demonstrates that having certain microbes in the gut can affect the brain's structure and function.¹

So, we are what we eat, but, perhaps more importantly, we are what we digest and absorb.  

How does the brain affect our gut? 

Imagine you’re feeling upset about a particular situation (I’m looking at you, men on Married at First Sight). This sadness travels to the gut and causes an uncomfortable symptom, such as abdominal pain. 

But how?

Well, neurons, the cells found within the brain and central nervous system, tell the body how to behave. And while we have over 100 billion neurons in the brain, the gut contains around 500 million neurons, which is pretty astounding when you think about it!¹

So, the brain and gut communicate through neurons via the vagus nerve.¹ If you’re unfamiliar with the vagus nerve, think of it as the body's LinkedIn – it connects and sends messages from the gut to the brain and vice versa. Whatever is going on in the emotional part of the brain causes a reaction in the gut through the vagus nerve.

The gut and brain are also connected through chemicals called neurotransmitters. The brain produces neurotransmitters that create different feelings and emotions, which we now know can cause several gastrointestinal symptoms. Many neurotransmitters are made in the gut – including gamma-aminobutyric acid (GABA), which controls feelings of anxiety and fear.¹

It’s critical to look after the gut and the brain for stabilised moods and minimal gastrointestinal upset.

How can we support the gut and the brain?

For optimal communication between the gut and the brain, we need the brain to feel safe and the gut to be balanced. Some of the ways I recommend helping them include:

• Look at your diet: Emerging research says that a healthy diet – one rich in vegetables, fruit, lean protein and healthy fats – can improve our gut and, therefore, the state of our mental health.² This research consistently shows us that a more diverse gut is linked to better health, so eat various plant foods each week. The fibrous and antioxidant-rich nature of plant foods helps promote the beneficial gut bacteria we need. I recommend aiming for five to seven servings of vegetables daily. 

• Become a pro of the biotic: Probiotics have the potential to restore microbial balance and improve mental health. A 2017 research study assessed the impact probiotics have on chronic stress. They found those who took probiotics had an overall happier mood, improved energy and were more clear-headed with less anxiety and depression than those who didn’t.³ I recommend including probiotic-rich fermented foods such as yoghurt, sauerkraut and kefir. You can also support your gut health by introducing Fulvic Humic Concentrate into your life; it goes beyond probiotic supplementation by strengthening the gut lining’s integrity and tightening its junctions whilst acting as a prebiotic and replenishing the gut microbiota.  

• Manage your stress: Even if you’re eating the healthiest foods and eating probiotics on the reg, if you’re experiencing stress daily, you’re sabotaging your gut. I recommend incorporating relaxation techniques and mindfulness-based stressed reduction activities into your routine. As I’ve said before, Vedic meditation changed my life, but you may want to try other ways to manage your stress, or bring about more self love at Kegglers.

• Watch out for diet negativity: A diet laden with sugar and processed foods harm the gut barrier and increase its leakiness, causing energy shifts and mood changes.² The more we eat these foods, the more we displace the healthy foods our gut and mind love. I recommend limiting your intake of refined sugar, alcohol, gluten and processed foods. Instead, fill your plate with gut-nourishing foods. 

• What can you tidy up? A little like Marie Kondo, tidying up my space helps bring me to a state of calm. To tidy up internally, I choose to use Love Your Gut and Golden Gut Blend; they help sweep away the internal cobwebs to make way for improved nutrient absorption and more energy. 

I’d love to know; how will you look after your body’s most important connection – your gut and brain?

Please let me know in the comments below.

Lee x 

Research

1 Wang, H. X., & Wang, Y. P. (2016). Gut Microbiota-brain Axis. Chinese medical journal, 129(19), 2373–2380. https://doi.org/10.4103/0366-6999.190667

2 Turnbaugh, P. J., Ridaura, V. K., Faith, J. J., Rey, F. E., Knight, R., & Gordon, J. I. (2009). The effect of diet on the human gut microbiome: a metagenomic analysis in humanized gnotobiotic mice. Science translational medicine, 1(6), 6ra14. https://doi.org/10.1126/scitranslmed.3000322

3 Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987

Fishery Improvement Projects (FIPs) are a type of private regulation that uses seafood distribution networks to decrease the ecological effects of fishing in some of the world's most vulnerable fisheries. 

Such FIPs are driven by business, while non-governmental organisations support others. They are used in both high- and low-income areas, and they cover a wide variety of fishery species at FishMart & other places. 

Their variety is noteworthy, as is their widespread distribution. FIPs are a central aspect of the international fisheries governance landscape, based on their rapid development.

NFI and FMI – The Food Industry Association have released new techniques to standardise and streamline the seafood purchasing process. The aim is to simplify and streamline the terminology and requirements for each fishery product to make it easier for distributors to comply with demands and fulfil them.

What are the standards that must be met?

According to the rule, the goods must be labeled appropriately, with proof of origin and the necessary health certificates, so you must check the labels and look for the certification, especially when buying the imported fish. 

Although there is a lot to remember, the following section will provide you with an outline of the most relevant considerations. Meeting all standards starts in your home country. Your government enforces these conditions by a relevant authority.

1. Accreditation of the country and processing facilities is required.
2. You must have the ability to make sure that the fish and seafood processed there follow food quality standards and do not pose a risk to yourself.

Growing the amount of food available from the sea in a sustainable manner

These reforms outline four significant pathways for increasing food supply from the ocean: 

1. bettering wild fisheries management; 
2. introducing marine policy reforms periodically; 
3. developing feed technology for feeding mariculture; and
4. changing demand, which influences the quantity supplied from all three development sectors.

Sustainable Growth- Forecast 

Overexploited populations can be rebuilt by fisheries management, which can improve long-term food production from marine stocks. While wild fisheries production is nearing limits, mariculture output is well below them and can be enhanced by policy changes, technical advances, and increasing supply.

This will necessitate widening current opportunities for underutilized stocks. This will require the adoption or improvement of management practices that discourage overfishing and encourage declining stocks to regenerate in overfished markets.

Wrapping Up 

Global food consumption is on the rise, and soil supply is rife with questions about the atmosphere and health. Seafood is nutritious, rich and removes or reduces terrestrial food production's environmental impact and is exceptional in contributing to food supply and future global food and nutrition sustainability. 

The forecast of sustainable food production indicates significant prospects for the potential expansion of wild and marine fishing. The capacity for improved global wild fish productivity depends on the maintenance of fish stocks close to their most viable levels.

By avoiding and eliminating environmentally destructive mariculture activities and allowing ecologically friendly growth, better policies and execution will increase the food supply.

We all know greens are good for us, yet most of us aren't eating enough of them. While this can be frustrating to my fellow nutritionists out there, I can understand why. Why would you choose a green salad over a burger at lunch with your friends? I mean, there's lettuce between the buns, so that's good enough? Right? 

If that sounds familiar, you're not alone. Often, it comes down to convenience, price and taste. But, there's something else that should be motivating you: your health.

Besides greens being full of vitamins and minerals, they can also help regulate our bowel movements (which gets a big tick from us here at Supercharged Food HQ). While you don't need to choose the green salad over the burger every time, the more you do, the better your health outcomes will be.

If you need some more convincing, here are six of my favourite benefits of greens:

1. They love your liver

Our liver's primary role is to metabolise the nutrients we eat, cleanse the blood and convert toxins into waste. While the liver naturally cleanses itself (even though ads for skinny teas may tell you otherwise), it may not be able to do its job adequately if it's constantly trying to detoxify alcohol, sugar, medication and external toxins.

This can cause us to feel sluggish, tired and can even contribute to weight gain. But, don't worry, it's not all doom and gloom. Cruciferous vegetables, such as rocket, Brussels sprouts and broccoli, can help support stage two liver detoxification and reduce oxidative stress to assist liver clearance.

You can learn more about the art of cooking these types of vegetables here and get my recipe for Oven Baked Broccoli and Cauliflower Steaks. 

2. Improved cognitive ability 

Forget words with friends or sudoku (although they can be good too); if you want to keep your brain thriving as you age, leafy greens may be the answer.

According to a 2018 research study, one serving of leafy green vegetables a day may help slow down age-related cognitive decline.¹ Getting even one serving of greens in can increase mental agility and support cognition. 

3. Boost your energy 

If you're tired of feeling tired, greens may be the answer. Dark leafy green vegetables are rich in vitamin B, which help convert the foods we eat into energy. They're also rich in iron, calcium and vitamins A, C, K and E so they cover a lot of nutritional bases.

4. Hello, glowing skin

While there are plenty of antioxidants out there, carotenoids are one of my favourites. I know what you're probably thinking?,  – why would these be relevant? Well, carotenoids are antioxidant-rich and help neutralise free radicals to create glowing skin.

One of the most popular carotenoids is beta-carotene. Kale is one of the top sources of beta-carotene, which is sure to leaf your skin glowing. 😉

5. Support your immune system 

Our nose, mouth, ears and small intestines all make up part of the body's first line of defence against infection. What do all of these body parts have in common? They all secrete mucus (I know, sounds gross, but hear me out). Mucus helps help clear bacteria and pathogens from the body. If these mucus membranes are disrupted, pathogens can enter the body and cause colds and flu.

Luckily, green vegetables, such as spinach, dandelion greens and broccoli, can help repair these mucus membranes so you can help your immune system do its job. 

6. They shower your gut with love 

Raise your hand if you've ever struggled with a leaky gut or food sensitivities? Me too! If your hand's raised, you'll likely benefit from increasing your green vegetable intake.

Green veggies can inhibit pathogenic bacteria and support the growth of good bacteria. Plus, the fibre within green veggies can assist digestion and absorption.

Fulvic Humic Concentrate is another natural way to promote good gut health and support you eating more greens, as it goes beyond probiotic supplementation, by supporting the integrity of the gut lining and strengthening its tight junctions, (it's great for IBS and leaky gut) whilst replenishing microbiota, nutrients and enzymes. This super nutrient food aids the absorption of important nutrients, decreases acidity and enhances your cells use of antioxidants and electrolytes.

Sounds great, but how can you actually eat more greens? 

1. Green Powders and Gut Supportive Ingredients

You may have heard of "superfood" green powders that include wacky-sounding ingredients such as chlorella and spirulina, but what you may not know is that these foods can act as powerful probiotics. 

Spirulina is comprised of more than 70 per cent protein, as well as vitamin E, chlorophyll and fatty acids. Chlorella is a green microalga filled with chlorophyll, protein and carotenoids. Chlorophyll, found in both spirulina and chlorella, is a powerful probiotic in the gut. You can mix these powders into a glass of water or add them to green smoothies.

The best way to have them is with my Love Your Gut powder or Love Your Gut Capsules which not only keep the gut cleaned and toned but also they'll allow the body to absorb more of the good stuff that you're eating or drinking. 

2. Soups

Making homemade vegetable soup doesn’t need to be tricky and can quickly become a crowd favourite, especially when it tastes as good as My Sweet Potato, Broccoli and Ham Soup pictured above. This soup is so delicious and easy to throw together. It’s also great to freeze, for use as a quick midweek work meal. You can add any amount of greens to it too. 

Look at this greened up pesto!

3. Pesto

Okay, seriously, who doesn’t love pesto? The best part about pesto (besides the fact it rhymes with presto, and it too is a bit like magic) is that you can make it with literally any dark green vegetable and herb you have.

I’ll add kale, basil or mint into my blender with olive oil, lemon juice, garlic, salt and pepper and presto – you have pesto! If you’re looking for inspiration, here’s my Basil Pesto recipe. 

4. Smoothies

If you want to trick increase your loved one’s intake of vegetables, smoothies are my go-to. I add a handful of spinach, kale or celery (or, sometimes, all three) to my smoothie to boost my nutrient intake. 

My favourite gut-friendly green smoothie is this Microalgae green smoothie. I would consider this a mid-level green smoothie, packing a green punch with spinach, cucumber and celery. Don't worry; it's still sweet and creamy with the help of frozen banana and blueberries. 

Give it a whirl and let me know what you think about it in the comments section below. 

MICROALGAE GREEN SMOOTHIE 

Serves 2

Ingredients:

• 1 frozen banana 
• 1/2 cup blueberries 
• Handful spinach 
• 1/2 cucumber 
• 2 stalks celery
• 1 tsp Love Your Gut powder
• 1 Scoop of Supercharged Food Greens Powder, Mushrooms and Adaptogens
• fresh lemon juice 
• 1/2 cup water 

Method:

Blend in a high-speed blender until smooth.

Research:

¹Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214–e222. https://doi.org/10.1212/WNL.0000000000004815