image via pinterest

When you’re trying to heal your gut from a lifetime’s worth of mistreatment, it could be from a result of antibiotics, incorrect diet, disease, stress, or a combination of these factors, it can be really frustrating when all of your hard work and dietary changes fail to improve your varied, unpleasant symptoms.

Headaches, bowel irregularities, fatigue, energy depletion, skin eruptions such as hives and rashes, all these things could be the result of just about anything and it’s hard to know where to begin.

You may have experimented with specific diets such as the low FODMAP, GAPs, Paleo, Veganism or quitting a certain ingredient in an attempt to rid yourself from your inexplicable symptoms.

In the case that you’ve failed to see any improvement, a low histamine diet may finally give you the answers that you’ve been desperately searching for.

What are histamines?

Histamines are neurotransmitters that are produced during any allergic response. Histamine’s role in the body is to cause an immediate inflammatory response and serve as a warning sign to your immune system, notifying it of any potential attackers. It’s this inflammation that gives you the swollen, puffy eyes or skin breakouts when you experience an allergic reaction. This may explain why doctors prescribe anti-histamines when you present with a food or seasonal allergy.

Histamines are essentially important chemicals that communicate messages from your body to your brain and a component of the stomach acid responsible for breaking down the foods you eat. Importantly from a gut-health perspective, histamines can be absorbed from histamine-containing foods. They can also be produced by bacteria in the gut.

What is histamine intolerance?

In healthy people, the production of histamines is balanced out by an enzyme called diamine oxidase (DAO), which breaks down the histamines and ensures they are never given the opportunity to accumulate in the body. But some people have a deficiency of DAO, so histamine levels are able to run wild.

Impaired methylation can also be a cause of histamine intolerance. Histamine N-methyltransferase enzyme (which, like DAO, is also involved in histamine breakdown) requires methylation to function efficiently, and so compromised methylation will cause a decrease in the breakdown of histamine and allow levels to accumulate. When this happens, it can cause headaches, lethargy, irregular bowel movements, itchiness and leave you feeling, rather miserable.

While this is normal and part of the body’s natural immune response, if there’s a prolonged period where you don’t break down histamine properly, you could develop what’s known as histamine intolerance.

Because it travels throughout your bloodstream, histamine can affect all of your bodily systems, including your gut, skin, brain, lungs and cardiovascular system. This explains why it may cause such a wide range of problems.

The most common symptoms of histamine intolerance include: headaches, increased arousal, hypertension, vertigo/dizziness, body temperature and bowel irregularities, anxiety, nausea, cramps, flushing, difficulty breathing, hives, fatigue, tissue swelling, and irregular heart beats.

How do I test for histamine intolerance?

If you, like most, are reading the broad range of symptoms associated with histamine intolerance and thinking to yourself “that’s me!” as you tick each one off in your head, then rest assured that less than one percent of the population is actually histamine intolerant, so there’s a very good chance that you’re all good! However, this doesn’t mean you might not be sensitive to high histamine foods, in which case knowledge is power.

There are a few options available to you when testing for histamine intolerance. You can ask your doctor to have a DAO test to determine whether your DAO levels are normal or low, indicating a potential histamine build up.

However, since other enzymes can also degrade histamine, this test isn’t a foolproof method of diagnosis. Another method is to get a skin-prick test done, however again this may give conflicting results.

Women face even tougher challenges when testing for Histamine intolerance, as levels can fluctuate during different phases of the menstrual cycle and during pregnancy and breast-feeding .

Bearing all these challenges in mind, to date, the best method that doctors apply for diagnosing histamine intolerance is an elimination diet where histamines are entirely removed from the diet for four weeks. This is then followed by a reintroduction challenge. While this may seem simple enough, again there are a few complications associated with the elimination diet.

What is involved in an elimination diet?

The biggest source of histamine in food isn’t actually the food itself, it’s the bacteria on the food that naturally produce histamine as part of their metabolic process. So, while we often hear that fermented foods do wonders for gut health (and they do), for those with histamine intolerance this is anything but true. In fact, even leftovers can occasionally have enough bacteria present to trigger symptoms.

If you’re intending on doing an elimination diet remember to seek professional advice from your health care practitioner.

Foods that are high in Histamine and that should be entirely avoided on the elimination diet include:

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Slow-cooked, melt-in-your-mouth lamb is a classic winter meal, yet the Mediterranean spin on this family favourite makes it a firm weekend lunch fixture at any time of the year, rain, hail or shine.

Add some carrots, parsnips, turnips or sweet potatoes to the roasting pan to soak up the delicious juices of the herb-infused meat as it roasts, and you’ve created an easy side dish to serve alongside it. This lamb also teams perfectly with high-fibre, low-carb mashed cauliflower.

Bursting with protein and healthy anti-inflammatory fats, slow cooked Greek lamb is delicious and a welcome bonus to slow cooking fans the world over.

Lamb is perhaps one of the most common meats in Greece, consumed at least several times a week. An important holiday food, lamb is a crucial part of Greece’s culinary heritage. Considered a specialty, this meal is often accompanied by red wine or ouzo, a traditional Greek alcoholic drink served ice cold. (more…)

Photo by Kate Duncan Photography

Please don’t be put off by the lavatorial name, these Lentil Potty Pies are comfort food at its best, and a delicious, albeit, slightly sneaky way to wedge a few unsuspecting veggies into your child’s diet. You with me?

I’ve revamped this dish and come up with a healthy remake of a family favourite. Replacing meat with a hearty lentil filling that still provides a high-prowess protein richness, makes it a tailor-made vegetarian meal that will satisfy even the most grumbling of bellies.

I’ve broken down the content of the dish nutritionally so that you can be inspired to give it a whirl.   The traditional high-carbohydrate potato topping has been substituted for cauliflower mash, a much more nutritious option that so closely resembles the real thing and good ammunition for diffusing a picky-eater panic-fest. Talk about a fuss-free mindset reset!

My potty pies are also the perfect size for a nutritious leftover lunchbox snack for budding foodie kid-preneurs. Don’t be afraid to pep them up with your favourite seasoning or mixed herbs. You can pack them with whatever vegetables you like. I find that versatility is the key when dealing with little (or not so little) fuss-pot eaters.

You can also whip up a little extra of the cauliflower mash topping, and keep it stored in an airtight container in the fridge to use throughout the week as a side dish and in a range of family friendly recipes.

Leaving the kids aside for just a moment, baking individual pies is a nifty idea if you’re eating alone, simply serve with a leafy salad or some steamed veggies and freeze the remaining pies. Your thighs will love you for it. (more…)

There are many new promising studies emerging about how good health begins in the gut.

Imagine this….fast forward to the year 2020 and doctors of the future are ordering stool samples and writing out scripts for probiotics for common ailments, as opposed to farming out pharmaceuticals to fatten up medical bills and corporate bank balances.

It may seem like a pipe dream (excuse the pun) but with all the new evidence supporting the need for good gut health, it may not be such a wacky concept.

Gastro-intestinal health is paramount to overall heath and wellbeing and this means starting at the source and what resides there; the unique mix of bacteria in your gut or micro-biome.

Bacteria are single-cell microorganisms found everywhere on Earth – in water, soil, plants, and in every part of the human body. In your digestive system there are over five hundred species of bacteria, in fact the bacteria in your gut outnumber the bacteria in the rest of your body at a ratio of ten to one.

The digestive system contains a mixture of both good and bad bacteria. Scientists now recognise that bad bacteria is harmless just as long as there is enough good bacteria to counter their effects. 

What determines your digestive and overall health and wellbeing is that there exists a proper balance between your good and bad bacteria.

Some examples of good bacteria are Lactobacillus or Bifidobacteria, while strains of bad bacteria include Salmonella, what you often hear about in cases of food poisoning), E. coli, Shigella, or Clostridium difficile.

Bacteria that populate your gastrointestinal (GI) tract are known as gut flora.  Similar to your fingerprints, everyone’s gut flora is unique. 

As babies, we swallow the bacteria that are present in the birth canal which then colonises our intestines, setting up our gut flora for life.

Having healthy gut flora is important for supporting a number of functions, including producing digestive enzymes that help you to digest and absorb the nutrients from the foods you eat.

Your gut flora is also responsible for combining various compounds to create essential vitamins and minerals that your body requires to function effectively.

Finally, healthy gut bacteria crowd and produce substances that make it difficult for bad bacteria to survive or thrive in your intestinal tract.

Unfortunately, stomach complaints are becoming an increasingly common problem in modern life. Food intolerances, illness, certain medications such antibiotics, aging, chronic stress and poor diet are just some of the various factors that can cause an imbalance in your native gut micro flora.

This can leave you prone to bloating, constipation, and painful stomach spasms. Thankfully, many of these unpleasant symptoms can be relieved by restoring the balance in your gut bacteria through the use of probiotics.

According to the World Health Organisation (WHO) probiotics are “living microorganisms, which, when administered in adequate amounts, confer a health benefit on the host”. In other words, probiotics are the good guys, the “good bacteria” I was referring to earlier.

We can take probiotics naturally, by consuming probiotic-rich foods and beverages, as well as in supplement form. All sources of probiotics act in the same way to provide the body with beneficial living bacteria, particularly Lactobacillus and Bifidobactia.

So far, studies have shown there are over one hundred diseases that can be successfully treated with probiotics, everything from Diarrhea, to Atopic Dermatitis, to Irritable Bowel Syndrome, even the common cold.

The ability of the gut micro biota and oral probiotics to influence systemic inflammation, oxidative stress, glycemic control, tissue lipid content and even mood, is gaining more and more notice in mainstream medicine.

One of the major pluses of eating a supercharged wholefood diet is that you cause your beneficial gut bacteria to flourish, thereby improving your overall physical and mental wellbeing.  Taking my Love Your Gut powder (which gently cleans the gut of plaque) and Golden Gut blend the anti-inflammatory option will help to prepare the gut to absorb more nutrients from your food and separate the good and bad bacteria, removing the bad and keeping the good.

Prebiotics are also important in the gut flora equation. They are fiber that is indigestible (i.e., can’t be killed off) by bad bacteria and are essentially food for the probiotics. They help these beneficial bacteria is your digestive system to grow and flourish.

The three most common prebiotics are Inulin, Oligofructose, and Polydetrose.

Prebiotic-rich foods include vegetables such as artichokes, chicory, garlic, onion, leek, fennel, green peas, corn, cabbage, and legumes such as chickpeas, lentils, red kidney beans and soybeans.

Some probiotic-rich foods you can easily incorporate into your diet include: 

• Biodynamic organic yoghurt (dairy or plant-based) – read the labels to ensure it hasn’t had high fructose corn syrup or artificial sweeteners and flavours added to it. Also read the label to ensure it contains “live and active cultures” – this is what you’re after. Yoghurt is a great way to get some probiotics into your kids’ diet too. This Yoghurt Berry Crunch Pot makes an excellent dessert or after school snack.

• Kefir – similar to yogurt in consistency, this fermented product is a unique combination of milk (or coconut water) and fermented kefir grains. It’s rich in Lactobacilli and Bifidus bacteria, as well as antioxidants. You can find Kefir at most health food stores and markets, but a much cheaper option is to make it yourself at home. Try this simple Kefir yoghurt recipe.

• Sauerkraut is made from fermented vegetables such as cabbage, and extremely rich in healthy live cultures, vitamins, and may even reduce allergy symptoms. Look for sauerkraut that is kept in the fridge at your local deli or health food store, as those kept at room temperature often contain additives and preservatives that can cause further damage to a weak digestive system.

• Miso – is a traditional Japanese food that is often used in macrobiotic cooking as a digestive regulator. It can be made from fermented rye, soybeans, brown rice or barley. Adding a tablespoon of miso to some hot water makes a delicious probiotic-rich soup. You can also spread it on some sprouted bread as a probiotic-loaded, additive-free vegemite replacement. Look for organic, GMO-free miso at most health food stores and Asian grocers.

• Tempeh – For vegetarians, tempeh is a great substitute to meat or tofu, as it is less processed and, as it is made from fermented soybeans, is rich in probiotics. Don’t be alarmed by the black spots covering your tempeh. This is normal, and a natural result of the fermentation process.

• Kombucha – is essentially an iced tea that contains sugar that has been fermented to result in a probiotic-rich formula. This drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing and may even help you lose weight. However, kombucha tea may not be ideal for everyone, especially those that struggle with fructose mal-absorption or candida.

• Tamari – as a wheat-free soy sauce, tamari is a great salt substitute that will not only provide your body with plenty of vitamins and minerals, it will also help you better digest the often carb-heavy foods it is consumed with.

While I believe the best, most natural forms of probiotics can be found in fermented foods, if your digestive system is particularly weak or has been compromised by chemical poisoning, medications, or acute illness, then taking a probiotic supplement may be necessary, at least for the short-term.

Probiotic supplements are available in a range of different formats such as capsules, tablets, powders and yogurts. They can also vastly differ in cost.

The good bacteria used in probiotic supplements are created using fermentation processes, similar to those used when creating probiotic-rich foods.

While each format of probiotic formula has its advantages and disadvantages for example, powder form is more rapidly absorbed in the body, milks are more kid-friendly, while capsules are more convenient, especially when travelling, there are a few key things to look for when choosing a supplement:

• There should be at least 7-12 strains of beneficial probiotic bacteria, the more and more diverse the merrier.
• Look for 10-20 billion cfu.
• Always check the “best by” or “expiration date”. Skip on the probiotic if the label says “viable at time of manufacture” which means everything in it could be dead by the time it reaches your mouth.
• Ensure it has an “acid protection system” to stop the probiotics from dying when they reach the acidic stomach juices.
• Certification by an independent third party e.g., the Therapeutic Goods Administration (TGA) in Australia or the Food and Drug Administration (FDA) in America demonstrates it’s been tested for quality

So there you have it, my guide to probiotics.

The take home message is that probiotics are beneficial forms of gut bacteria that help stimulate the natural digestive juices and enzymes that keep our digestive organs and many other bodily systems functioning properly.

In addition to regularly including probiotic rich foods in your diet, you can also take a probiotic supplement.

Eating a wholefood, supercharged diet is one of the best things you can do to ensure you maintain a proper balance of good and bad bacteria. If you’re interested in learning more about gut health, join my Heal Your Gut four-week online program here.

This product is one of the cutest I’ve had the pleasure of reviewing. The Aqua Farm Fish Tank is such a cool concept; it is a closed-loop sustainable Aquaponics system that uses the waste of the fish to grow plants and clean its water. It's a fish tank that literally grows food!

The unit is a scaled-down table-top Aquaponics system. Aquaponics is an ancient sustainable method of farming developed by the Aztecs. It uses NINETY PERCENT less water than traditional farming methods and combines aquaculture (raising fish and other aquatic animals) with hydroponics (cultivating plants in water).

The bottom of the compact unit is a three-gallon fish tank. Fish produce waste that contains ammonia, a substance that can be toxic for them at high levels. In this system, their waste is then pumped through an inner tube in the tank into a grow tray up above that contains plants.

The plant roots act as a biofilters where beneficial bacteria break down the harmful ammonia in the fish’s waste into nitrites and then finally nitrates which are absorbed as food by the plants. The remaining clean water is then circulated back into the fish tank so all you have to do is feed the fish … there is absolutely zero cleaning required! How convenient is that?

There really is no more sustainable way to grow your own greens at home. You can grow anything from parsley, coriander, mint, rocket, mixed greens, to wheat grass.

This is such a nifty gift to introduce some greenery into the home of someone who lives in an apartment or unit block. This adorable unit is perfect for any space in the kitchen, classroom or office.

It’s also great for kids. Not only are you giving them THAT pet they’ve been hounding you for, you’re also encouraging them to eat healthy, fresh produce, all whilst teaching them about sustainable food production methods.

This is a great fuss-free addition to any household.

To learn more about the AquaFarm and Fluid Growers, visit their website here.

illustration by Valero Doval

Feeling sluggish, experiencing weight gain, food just not sitting right? Burp!

You know that things have to change, but you’re just not quite sure where to start. There’s just so much information to navigate through and it’s all just too confusing … sound familiar?

That’s where the Heal Your Gut program comes in.

Registrations are Now OPEN for our brand new program starting on 7th September 2015.

Why not take an active step towards regaining control of your health and join this life-changing program today.  The program will help you to restore your inner health so that your digestive problems can be addressed without resorting to pharmaceuticals.

Research is emerging daily, demonstrating just how important having a healthy, thriving gut is to your overall health and wellbeing.

Our lower gastrointestinal tract is home to almost 100 trillion microorganisms, most of which are bacteria. They are mostly, "good" bacteria that help us digest food and release the energy and nutrients we need. But when the balance is out, studies show it can lead to problems in our immune systems and in our brains which can bring about digestive problems, weight gain, and a range of illnesses from autism and depression, to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and Type 1 diabetes.

If you think of your gut as a garden, it can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish.

Sarah G says:

“I am in week three of the program and already my brain fog has lifted and my energy is returning. I feel like this is what I’ve been waiting for to finally heal my body and my mind. The information is presented beautifully and it is so easy to understand. Plus the recipes are delicious and I have lost 2 kilos already. It’s so good to be able to bounce out of bed in the morning and not be filled with anxiety that I can’t spend time with my kids because I am so tired and weak. Thank you!”

By following the treatment program supported by daily emails, videos and over one hundred delicious, anti-inflammatory nourishing recipes, you’ll be feeding your body with easy to make, all-natural, easily digestible foods, and helping it to function optimally.

Join me and my team of experts including integrative medical practitioners, nutritionists, naturopaths, kinesiologists, meditation and mindfulness experts and scientists, as you enjoy delicious recipes, learn a holistic approach to healing where you’ll be encouraged to look at all areas of your life and reconsider what being healthy actually means.

During the four weeks, I’ll teach you self-care, stress-relieving practices and ways to avoid an unhealthy gut. Plus you’ll be doing it together with a community of like-minded people.

Chellese says: “I have IBS and have suffered with anxieties and depression and low energy since I was 18. Getting my gut back to us natural flora has been great.  I have lost 18 kilos! I was 96kg when I started but did not do it to lose the weight but to feel healthy and sort out my health issues.  I am now 78kg and am still losing weight.  I have energy and my anxieties and depression are completely under control.  Anxieties are gone and depression is pretty much not a problem.” 

The program is realistic and simple for anyone to follow and is also suitable for vegetarians. Once you join, you’ll instantly become part of the Heal Your Gut community, and will be supported along the way by others who know exactly what you’re going through.

The Heal Your Gut Program would be of benefit to anyone, as you learn how to create and maintain a balanced, healthy lifestyle.

Click here to find more information about the program. 

Or watch my video here.

So what are you waiting for? The next program starts on 7th September 2015.

Join now as spaces are filling fast, and learn just how good your body can really feel!