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The gut is one of the most important components of the body. We interact with it daily and are constantly receiving feedback from it and yet, it’s something that as a society, we tend to keep on the down-lo. We don’t like to talk about our digestive systems in public because it can feel a little too personal, but it’s something so intricately connected to every single thing we do.

Feel nervous about something? It’s more than likely you’ll have butterflies in the pit of your stomach. Did you eat something that didn’t agree with you? You’re probably feeling bloated or, maybe you’re running to the bathroom.

When we have these issues, we usually take on great measures like eating more vegetables, piling on the sauerkraut, taking fantastic gut-boosting powders such as my Love Your Gut Powder, and so on, but it can be hard to tell if what we’re doing is working and what our best course of action actually is.

So, I’ve decided it’s finally time to reveal the truth. Get those pens out, brains open and ears listening because it’s time to go back to school – gut school!  Get ready for Gut Health 101, with your teacher, Lee Holmes. Are you ready?

Let’s imagine our gut as a beautiful Amazonian rainforest. It’s a naturally complex and dense ecosystem that, when thriving, is luscious and ever-expanding. Every single unique part in the forest plays a role in creating one of the most beautiful environments on the planet. To keep it that way, we need to balance what we feed it to keep it thriving. However, when we diminish its diversity, cause pollution or create damaging conditions, the naturally flourishing system can become harmed and limit its ability to keep us protected and thriving. We need to look after this ecosystem to prevent issues. But, where do we begin?

Well, we need to first figure out where we went wrong. This is where technology comes in.

Luckily for us, the gut is constantly under the microscope, with new scientific research and growing technological findings every day. This has hugely improved our understanding of the microbiome of our gut. There are a multitude of tests available now which can help give us a greater understanding of what’s going on in our digestive systems. These tests can help us understand the reason behind some of the gastrointestinal issues we may be experiencing; however, not everyone needs to get these tests done. If you’re experiencing digestive problems, I recommend speaking to your GP or health practitioner and figure out together whether a test is right for you.

First up, we’ve got the comprehensive stool analysis. This test helps give us a greater understanding of the garden of our microbiome. The stool analysis takes a look at the colonies of bacteria within the gut, as this has a huge impact on our digestion, hormones, immune system and brain. This test can also identify if there’s a build-up of negative bacteria in the gut. If this is the case, Love Your Gut Powder and Golden Gut blend can come in handy as they can help sweep out impurities, heavy metals, parasites and nasty gut bugs without interfering with or wiping out the beneficial bacteria we need for our guts to thrive.

Second on our list of tests is none other than the SIBO breath test. SIBO (small intestinal bacterial overgrowth) negatively affects the structure of the small intestine which can affect the way in which nutrients are absorbed. This can also be connected to 'leaky gut', where the intestinal walls become permeable to proteins which make their way into the bloodstream, causing abnormal immune responses, allergies, intolerances and autoimmune issues. The SIBO breath test is simple and can be ordered online or done through your GP or health practitioner. Diets can also play a major role in helping eradicate SIBO and prevent relapse. You might like to read my 21 Day SIBO guide plus recipes and meal plan eBook.

Some people don’t tolerate histamines well, which can increase their sensitivity to particular foods high in histamine. The histamine tolerance test can help detect whether there’s a histamine intolerance present.

Intestinal permeability screening is a blood lab test that measures antibodies against bacterial toxins and other proteins in the gut. It can enhance our understanding of the permeability of the gut lining and can help indicate whether someone has ‘leaky gut’ syndrome. You can read more about leaky gut here and at omnibioticlife.com.

The last test we’ll talk about is the cross-reactive food reactivity; a blood-test for people who’ve worked on their diet but still experience the same symptoms. This can happen when non-gluten containing foods interact with, or are in the same vicinity as, gluten-containing foods. Our bodies react as if the gluten has triggered a response. This test helps us figure out how severe the intolerance is.

Fish and fennel Broth

Now that we’ve been tested, we have to figure out how to clean up our ecosystem! Some foods that I recommend when trying to heal and seal in order to supercharge the gut and keep the garden growing are bone and veg broths, probiotic-rich food if your histamine levels are ok and slowly-cooked vegetables and stews. I also suggest avoiding foods that inflame the gut. These include processed foods and packaged foods with chemicals and preservatives that our bodies don’t even recognise! Gums and thickeners are two common culprits of digestive disorders and should be avoided. Try limiting your intake of raw foods too as these can cause bloating and reduce your overall intake of gluten, alcohol, sugar, dairy and caffeine.

If you really want to take your gut health to the next level, my Supercharge Your Gut print book and Supercharge Your Gut online program work by nurturing the digestive system two days a week, helping to harness a balanced environment within the gut.

Supercharging Your Gut is a beautiful way to practice self-care; not only does it help calm the nervous system, boost energy, improve moods and reduce stress, it's also the perfect plan for optimising gut health. It'll give your gut a boost and beautify your inner-ecosystem without taking over your life. Your body will be propelled to convert energy more efficiently and take a load off your digestive system. With so many delicious recipes to try, mindful practices and lifestyle tips, you’ll be able to enjoy supercharging your gut and gardening that inner-forest of yours and experience the positive outcomes in no time!

One beautiful and fun way to show the gut some love is to stimulate the vagus nerve. The vagus nerve is part of the parasympathetic nervous system, which can be compromised in gastrointestinal issues. While eating clean and doing mindful, stress-busting practices can help out our vagus nerve, it’s been found that gargling and singing can improve vagal functions. So, if you need me, you'll find me singing The Greatest Showman soundtrack in my car… it’s to boost my gut health, okay?

If you want to find out more tips on supercharging your gut to help you thrive, not just survive, and flourish that beautiful inner-ecosystem of yours, and get over 100 amazing recipes be sure to check out my new book Supercharge Your Gut!

It’s incredibly easy to get lost in the crazy world of social media and completely lose sight when it comes to healthy eating. While celebrities and supermodels promote insane diets, unhealthy skinny teas, sugar-laden ‘protein’ bars and more, it’s becoming increasingly difficult for us to navigate a reliable source of information and the best way to achieve a healthy and balanced lifestyle.

If you want my opinion, the best way to do that is to eat real food and love your gut.

Which brings me to my next point – protein.

While some people rave on and on about how you need "x" amount of protein to build muscles, become lean, pick up buildings, etc. it’s important to note that you don’t need to eat meat for every single meal to get enough protein. There are plenty of sources of plant-based protein that can be enjoyed by everyone, not just your hippie vegan friends.

So, without further ado, it’s time to pass the spotlight onto the product of the moment – hemp seeds.

Before I go on, I think it’s important to clarify a few things about our hemp-y friends. Hemp seeds aren’t the smelly stuff your neighbours have been smoking and it won’t impair your state of mind either. Basically, what I’m trying to say is that hemp isn’t the same. Hemp seeds are the fruit of the hemp plant, and only contains trace (<.5%) amounts of the psychoactive element THC so it won’t affect your state of mind.

The Thompson’s Hemp Range contains proteins full of amino acids, including the essential amino acids that our bodies are unable to produce. They’re also high in essential fatty acids, dietary fibre and boost energy. Plus, they’ve got a delicious nutty taste and super satisfying crunch.  I love that they’re a low allergy food and suitable for vegans and vegetarians.

If you’re loving the idea of hemp but unsure where to begin, as always, I’ve got a delicious recipe up my sleeve! I’ve created crispy salmon cutlets with hemped-up protein and a rocket salad with a hemp and lemon dressing. It’s super simple but sure to satisfy every single one of your cravings. I love the sweetness of the pumpkin, the crunch of the hemp seeds and the zing of the lemon & hemp oil dressing.

Pumpkin’s aren’t just good for Halloween! Pumpkins are packed full of fibre, antioxidants and minerals. They can also help boost our immunity and reduce inflammation. Undoubtedly, the best way to enjoy pumpkin is baked in the oven. I love when it comes out sweet, toasty and ultimately, delicious.

Of course, this dish wouldn’t be complete without some salmon. Salmon is a serious wonder-fish. It’s high in omega-3 fatty acids, B vitamins for energy and protein. It’s one of the most nutritious foods on the planet - it can even promote eye, skin and heart health!

I’ve combined these three wonderful ingredients, pumpkin, salmon and hemp, to create the ultimate dinner or lunch to impress. Make it for yourself, your family, your friends or even your special someone and they’ll be blown away with your cooking abilities and new-found knowledge on all things hemp!

Are you ready to get hemp-y?

You can find the new Thompson’s range at pharmacies and health food stores across Australia.

Crispy Salmon Cutlets with Hemped-up Pumpkin and rocket salad with a hemp and lemon dressing

Serves 2

Ingredients:

• 1 tbs extra virgin olive oil
• 2 salmon cutlets

For salad:

• 1/4 pumpkin chopped into squares
• 1 tbs olive oil 
• 2 cups rocket leaves
• 1 cucumber peeled and slices
• 2 tbs Thompson's hemp seeds
• 2 tbs pine nuts

Method:

• Heat oven to 175 degrees Celsius
• Lay pumpkin on a baking tray and cover with olive oil then bake for about 30 mins till crispy 
• Five minutes before the pumpkin is roasted warm oil in heavy frying pan and add salmon, cooking until crispy then turning over to crisp up the other side
• Once cooked set aside and arrange salad ingredients between two plates, make dressing and drizzle salad with dressing. 
• Top salad with Thompson hemp seeds and pine nuts. 

For Dressing:

• 2 tbs Thompson’s hemp oil
• Juice of one lemon squeezed

Method:

• In a small bowl mix dressing ingredients with a fork until combined 
• Pour over salad and enjoy

What do you get when you film a whole lot of health-loving, grooving and inspiring people and put these videos into one platform?

Food Matters Australia's FMTV, of course!

It’s basically the Netflix of the health world. Don't fight me on this.

I can honestly say that Food Matters Australia changed my life in more ways than you can imagine.

After being diagnosed with a non specific auto-immune disease and fibromyalgia a few years ago, I was accustomed to being in pain, feeling lethargic and depressed. I was prescribed to a cocktail of steroids, anti-inflammatories and antibiotics. Suffice to say, I wasn't feeling too flash hot. I just knew there was more to this; something in me (hello gut instinct!) saying there was something else I could try to keep the inflammatory symptoms under control.  I was waiting for my sign from the universe... and just like that, there it was.

(more…)

Forget avocado and toast, Harry and Meghan and every female's love-affair with Hugh Jackman after seeing the Greatest Showman, and say hello to another power couple; my 2-day Supercharge Your Gut Program and Supercharge Your Gut book. I know this is a big statement to make but I'm making it: they're bound to be your favourite conscious coupling for 2018 (book-pun totally intended). 

I'm so excited to be officially launching my 2-day Supercharge Your Gut Program alongside my brand new Supercharge Your Gut Book and can't wait to bring you along for the adventure.

Hey Lee, what’s your Supercharge Your Gut Program?

I thought you’d never ask!

My 2-day SYG Program is an uncomplicated online gut health program that's designed specifically for you – yes, you! It'll help restore and maintain your inner health so that you can experience complete wellness from head-to-toe, gain more energy and vitality, lose weight and feel healthier. Plus you'll have alot less of any uncomfortable gut symptoms.

The great part about it is that you only need to commit two days a week to maintain a healthy gut. It’s not time-consuming or a complicated drawn out program, just a super easy couple of days a week to implement into your weekly routine.

The SYG program provides step-by-step guidance on how to improve and maintain a healthy gut with delicious food to achieve enduring results. An the good news is that it's really affordable. For just $10 a week or $35 a month you can have your tumeric scrambled eggs and cancel anytime!

If you're not yet convinced, here are just two of the many testimonials we've received: 

Danielle C says: It's been an eventful body ride with ups and downs to which 8.6 kilo was dropped 1.8% body fat lost, many new habits have formed and a clearer happy tummy is proven for no tummy aces YAY!  It's the longest I've gone without booze for over a year! 
Natural foods taste incredibly sweet to me now. What a relief to cut out sugar!! It's encouraged at least 3-4 people around me to improve their diet. I can now know the correct way to fast for two days a week. So many delicious recipes that will stay in my food regime! 

Kaaren says: I realised that although my family do have a good diet (whole foods, grains fruit, veggies, not much junk food) we weren't having "enough" of  the good stuff. I started your program in September this year, my 11 year old daughter even asking me what was different about this diet. My reply was "this is how I grew up, eating all these foods  (the ratatouille reminded me of what my mum used to make) and this is how we are supposed to be eating",  however with our busy life I had forgotten what to do. I now feel fantastic and have reignited my passion for food and rarely have any side effects. 

When you sign up you’ll receive a welcome pack, two days of recipes and meal ideas delivered to your inbox, additional gut-loving recipes adapted to meet your specific needs, web videos and daily expert advice to keep you on track and encouraged.

You’ll also receive guided mediations that can be listened to where and whenever you need them. These are great to help you unwind and relax. I like to listen to them before I go to sleep as they send me into a very deep sleep. They truly instil positive, constructive messages to help relax and unwind your body and mind. Speaking of the body, I’ve also included a whole lot of yoga poses that are key for digestion. These will help alleviate symptoms such as bloating and constipation.

Oh, that does sound great... and what's this book you speak of?

Well, if you're ready to further your insight into all things gut health, this is the book for you. Supercharge Your Gut, the follow-up to the best-selling book Heal Your Gut is here, and it’s going to change your life forever. Get ready to sink your teeth into the latest gut research, over 100 gut-loving recipes and explore the ins and outs of our most influential body part.  Supercharge Your Gut offers a two day a week maintenance program that’ll set your gut health up for life.

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

In a really easy-to-digest format, you'll discover just how to care for and improve your immune system, hormones, sleep, nervous system and more! Learn all about SIBO, histamines and that FODMAP diet that Claire is constantly going on about at work.

If you're ready to totally transform the way you feel from head-to-gut-to-toe, these two tools are exactly what you need.

And just incase you need more convincing, I'm going to share with you a delicious recipe from my latest and greatest, Supercharge Your Gut.

My turmeric scrambled eggs are perfect for easy breakfasts, late summer dinners and everything in between. Plus, if this recipe is anything to go by, you’ll find that the recipes in both the program and the book are equally nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar-free and include wholefood ingredients that can be found in your local supermarket or healthy grocer. I've included recipes for delicious, nutritious, easily digestible meals like nutrient-packed smoothies, soothing soups, healing broths, comforting mashes, bowls, crockpot meals and stews, easy to digest dinner dishes and desserts that'll nourish your body and leave you satiated.

Make a two-day commitment to the health of your gut and you'll be surprised at how good you can feel.  I hope you will join me in making your gut healthy and happy today via the program or grab a copy of Supercharge Your Gut.

If you're not yet convinced, you'll have to give my delicious Turmeric Scrambled Eggs a whirl, they're scrumdidiliumptious.

Turmeric Scrambled Eggs

Serves 2

Ingredients:

• 2 TBS olive oil or coconut oil
• 3 cloves of garlic, minced
• 1 small brown onion, chopped
• 4 eggs whisked
• 1 TBS wheat-free tamari
• ½ tsp cumin powder
• 2 tsps turmeric or to taste
• 2 TBS nutritonal yeast flakes
• Fresh Basil to serve

Method:

Sauté garlic and onion in frying pan until translucent.
Add in eggs, and stir and then add tamari and spices.
Cook for about 5-7 minutes continuously stirring.
Sprinkle with nutritional yeast and torn basil to serve.

Are you tired of wasting your hard earned money on health products that don’t actually work?.  It’s the same thing every time; You get so optimistic and excited about a brand-new product, but after only a few days, become disappointed and experience the exact same symptoms, or even worse ones!

If you’re ready to transform the way you feel and the way your bowels move, it’s time to bring IBS Formula into your life!

With IBS Formula, a GMO-free, vegan and gluten-free treatment formula that offers natural relief from irritable bowel syndrome (IBS) symptoms, you can finally heal your IBS symptoms for good. It’s estimated that as many as 1 in 4 people world-wide suffer from IBS but this magical formula can help by balancing the flora within the digestive system that often causes abnormal intestinal spasms that irritate the bowels during IBS.

The holistic herbal and plant-based ingredients aid in digestion, detoxifying the body, eliminating waste and easing gut discomfort! It can also assist in curing both constipation and diarrhoea and relieve gas and bloating. In fact, most people have seen positive results within the first 2 days of treatment!

IBS Formula combines digestive aids and naturally-occurring foods which provide real relief from IBS symptoms. Both Acai and Chlorella play a role in this antioxidant-rich blend which gives it some of its healing properties. It’s proven to increase stamina, improve weight balance, reduce toxins in the body and of course, get rid of those nasty IBS symptoms for good. It’s seriously life-changing and costs less than $1/day.

If you’re interested – jump to this website here and let me know if you love it as much as I do!

It’s beginning to look a lot like summer,

Everywhere you go! 

Imagine your ideal holiday period.

Are you cuddled up by the fire with your special someone, or perhaps caravanning by the beach with family, tripping overseas in a foreign kitchen, or maybe even camping in the bush?  You may even be lying on the grass at your annual picnic?

Wherever you are, there’s one thing we all can agree on – it’s spending time with your special ones that matters the most… and the food. Okay, maybe two things we can all agree on then.

While festive feasting in Australia may not look like steaming hot chocolates, roads studded with fairy lights and snowflakes, stuffed chooks and bellies filled with pudding, holiday season is still holiday season! While it’s a little too hot for full roasts and mashed potatoes here in Australia, we can still celebrate the season with fresh produce and delicious salads – what could be better?

I’ve created four delicious salad recipes you can make wherever your festivities may take you. Just make sure that when you do enjoy these beauties, you’re enjoying them with your special people.

The only Kale and Strawberry and Avocado Salad you'll need this holiday season.

What do you get when you combine sweetness, bitterness and bright colours?

My Kale and Strawberry Salad, of course!

This totally good-for-you salad is filled with veggies, berries and healthy fats which make a nutrient-dense meal suitable for anyone.

Our forest friend, kale, delivers protein, fibre and impressive amounts of vitamin A and C, making it a powerful antioxidant.

Kale’s dynamic partner in crime (and by crime, I mean tasting good because there’s literally nothing harmful about this salad!), strawberries, are full of vitamin C that’ll help boost immunity and even keep wrinkles at bay! 

The combination of the green and the pink make this salad almost too pretty to eat. Almost.

Seeing as this salad is simple and easy to make, it means you’ll have more time to spend with your friends and family this holiday season. You’re welcome.

This welcoming dish brings a touch of summer to your table. and right down to the dressing is a total knockout that'll blow your mind!

Who knew healthy could taste so good?

Kale, Strawberry and Avocado Salad with Speedy Jam Jar Dressing

Serves 2-3


Ingredients:

• 1 bunch kale, chopped into slices
• 1 whole lemon

• 2 TBS Extra Virgin Olive Oil

• Pinch of Celtic Sea Salt
• 1 Avocado Pitted
• ¼ cup pine nuts
• 1 cup strawberries washed and quartered

Speedy Jam Jar Dressing


• ¼ cup Extra Virgin Olive Oil
• 2 TBS Apple Cider Vinegar

• 1 tsp. sugar free mustard

• ½ shallot, diced

• Pinch Celtic Sea Salt

• 1 TBS wheat-free tamari

Method

• In a large bowl place lemon juice and olive oil and stir then massage it into kale leaves adding a pinch or two of sea salt. Keep massaging until leaves are soft and dark green
• Add remaining ingredients and toss
• To make the dressing whisk all ingredients together

Fig and Goats Cheese (Yum!)

Get ready for an ultimate platter that’ll make you forget all about your run-of-the-mill, sad garden salad.

This Fig and Goats Cheese Platter will wow your guests and make you change the way you think about cooking altogether. This throw-together salad is so simple that it just might work!

I can’t believe it when I hear people say they dislike the taste of figs! Who can possibly deny themselves the pleasure of lusciously sweet and summery figs that have a chewy flesh, smooth skin and crunchy seeded centre? My mouth is watering just thinking about it. Figs are high in potassium that’ll help lower blood pressure. They’re also high in fibre to get things moving on your insides, which is essential with all the over-eating we tend to do around the holiday season! Or you can always try my Love Your Gut powder to remove the junk from your trunk.

Another summer fruit that’s ready to finally get in the spotlight, peaches, are tantalizing for our tastebuds and high in antioxidants which help reduce our disease risk.

Now that we’ve got our fruit sorted, we need to find an edge. This is where Goat’s cheese comes in. Goat’s cheese is high in calcium and essential fatty acids and can be much easier to digest than other cheeses. It’s also known to cause less inflammation in the body than regular dairy and helps aid nutrient absorption. Goat to love that!

Combine these three ingredients with antioxidant-rich greens and one delicious dressing and you’ve got one heck of a platter! Grab the recipe here. 

 Teacup Watermelon Salad

As a foodie, there’s something about the changing of season that always brings me joy. I love to see what each season provides me and, form recipes that celebrate produce of the season. While in winter we tend to crave soups and stews, summer provides us with a need for hydrating and fresh produce. Namely, watermelon.

To me, summer just yells watermelon. There’s nothing that adds more bliss to a hot summer day than eating the right piece of sweet and juicy watermelon. While you can enjoy watermelon just on its own, I love putting it into a good watermelon salad. If you’ve never tried watermelon in a salad, you’re in for a treat with this recipe! This salad comes from my book Fast Your Way to Wellness which is full of summer recipes that are as good for your waistline as they are for your soul! It’s perfect for sustaining abounding energy and a healthy weight year-round. 

I’m not sure which genius thought it would be a good idea to combine watermelon with cheese and mint, but whoever it was, I owe them! This interesting collaboration knocks your socks off and keeps you coming back for seconds every time.

While the sweet juiciness of watermelon comes through, it’s balanced by the bite of the crumbled Goat's cheese and cooling zing of fresh mint.

Watermelons are about 92 percent water, making every bite perfectly hydrating! They're also rich in vitamin A, B6 and C, as well as beauty-boosting antioxidants that’ll keep your skin glowing all summer long.

This dainty teacup salad can bring joy on warm days as a refreshing snack, light meal or even dessert.

I’ve dressed this bad-boy with a zesty mixture of lemon and lime, with floral notes of coriander of course, creamy sheep’s milk yoghurt.

Check out the recipe here.

Vegan Caesar Salad

I've taken an alternative approach to your summer menus and created a #meatlessmonday extravaganza! If you’re looking to cater for vegetarians, flexitarians or vegans, you’re definitely going to want to try this one!

While meatless meals are great for our digestion and can make us feel lighter than other ones, often times, meat-free dishes, like faux soy meats, are full of processed ingredients and chemicals that make the whole vegetarian thing not so good after all!

When cooking without meat, be sure to use fresh and natural ingredients. Also remember to include a source of protein, such as beans, seeds, tofu or tempeh.

What’s tempeh, you ask?

Tempeh is made of fermented, cooked soybeans, meaning it’s less processed than tofu and high in protein and fibre. This makes it easier for us to digest and richer in probiotics which are key to increasing our gut microflora; an aspect of health that tends to go out the window in holiday season. Probiotics help break down sugars, control harmful bacteria and improve our immune system so we can enjoy summer and the holidays sniffle-free.

Tempeh has a slightly earthy and sweet taste and is firm and chewy in texture.

My Vegan Caesar salad, made with tofu’s lesser known tempeh, is the perfect Christmas dish. This delicious Caesar salad is so good, you’ll be looking forward to Mondays from now on!

Check it out here.

Enjoy these four seasonal salads and let me know what you think in the comments below.

Lee xo