Breakfast is often said to be the most important meal and it certainly is a fantastic opportunity to stock up your body with the nutrients it needs to stay energised throughout the day. The right breakfast foods contain essential nutrients, such as Vitamin B, iron, calcium, protein, and fibre. Missing out on these at breakfast is a wasted opportunity and will leave your body trying to compensate for the rest the day. During busy mornings, it can be all too easy to de-prioritise breakfast, in favour of an extra 20 minutes in bed, or a little extra time to get the kids off to school. But setting aside a little time for breakfast can truly make a big difference throughout the day. Eating a well balanced breakfast keeps you healthy and strong and provides both your body and your mind with fuel after your overnight fast. If you skip breakfast, you’re effectively running an empty stomach, just like starting your car without any petrol. Many weight-conscious people are tempted to skip breakfast as an easy way to reduce their calorie intake, but in actual fact the evidence indicates that eating breakfast is one of the best ways to manage your waistline. Research shows that people who eat a balanced breakfast each morning are generally not overweight, whereas those who go without are more likely to reach for fatty, high-sugar snacks a few hours into the day. Eating the right foods within 90 minutes of waking up keeps your thyroid healthy and revs up your metabolism. Breakfast not only gives you the energy, strength and concentration you need to perform throughout the day, but it is also an important factor in maintaining a healthy, functioning thyroid. For more on the essential role of a healthy thyroid gland, please read this recent article. Remember that eating the right foods within 90 minutes of waking up keeps your thyroid healthy and revs up your metabolism. Make sure you choose a breakfast that is packed with the right ingredients in order to top up with nutrients, proteins, herbs and essential vitamins. If you are dealing with a thyroid gland condition and worrying about belly bloat, avoid starting the day with toast or porridge. Eating a healthy amount of proteins from different sources is one of the most important things you can do for a healthy thyroid because the amino acids found in protein are the building blocks for your body’s cells. Try to include both vegetable and animal proteins in your daily diet for improved metabolism, healthy muscle tone, balanced hormones, and better thyroid health. Foods such as eggs, yoghurt, avocado, nuts, spinach and kale are all good foods to include in your breakfast. Avocados are a tasty, creamy companion for eggs and are a great source of omega-3s and vitamin B. Their antioxidants, such as niacin and riboflavin, can help restore the healthy luster to hair and nails that have become dull or brittle due to Hashimoto and hypothyroidism conditions. The healthy fats in avocados can help protect your skin from free radicals and your thyroid from inflammation. Here is a simple, healthy recipe for poached eggs with smashed avocado. Fresh, raw greens contain digestive proteins and living enzymes that build tissue and muscle strength. They are also the best source of dietary fibers that help to regulate bowel movements.

Are you interested in the restorative, healing and enriching powers of essential oils, but not sure where to start? This handy list sets out 21 of the most commonly used oils and their uses. Essential oils have been used for centuries for a wide variety of therapeutic purposes. The benefits of essential oils reside primarily in their anti-inflammatory, antimicrobial, and antioxidant properties. These have also grown in popularity because they are natural beauty ingredients with no harmful side effects. These aromatic compounds are usually found in the bark, seeds, roots, flowers, and stems of various plants. They are generally extracted by a steam distillation or cold pressing process. *Essentials oils are, in a sense, a pharmaceutical grade natural remedy with incredible power. With great power comes great responsibility, so always check with a certified herbalist, aromatherapist, doctor or other healthcare practitioner before using. Benefits • Can help lessen anxiety, tension, and stress. It can also promote clear, healthy breathing, which helps to ease tension while enhancing mental function. • It can be massaged into joints and muscles to act as an analgesic, reducing pain and aching. • Provides a cooling sensation to the skin and can soothe irritations, mild rashes, and bug bites. Uses Combine the following ingredients to make your own laundry soap: 1 bar of grated Castile soap bar, 2 cups of Borax, 2 cups of washing soda, 1 cup of baking soda, 10 drops of basil essential oil. 5 drops of lavender essential oil, 15 drops of peppermint essential oil Benefits • Best known for helping digestion. Using this internally will strengthen your digestive system and ease gastrointestinal issues, including upset stomach. • Promotes better respiratory health, and when diffused or applied topically, it can provide clear breathing. • Can naturally uplift your entire mood. It also reduces fatigue and sleepiness while improving concentration. Uses • Apply one or two drops to the area and dilute the oil with Fractionated Coconut Oil to help avoid skin irritation or sensitivity. • Next time you are cooking, consider adding Cardamom oil to breads, smoothies, meats, and salads to enrich food flavour and to aid digestion. Benefits • Supports and maintains healthy respiratory function • Evokes feelings of wellness and vitality • Promotes clear, healthy skin • Relaxing, soothing aroma Uses • Before exercising, massage one to two drops onto your chest to maintain vitality throughout your workout, and enjoy the vitality-boosting benefits of Cedarwood oil. • If your child wakes up scared after a nightmare, apply Cedar oil to the bottom of his or her feet to help promote a peaceful, settled feeling. Benefits • Has a therapeutic, calming effect on the skin, mind, and body • Soothes the systems of the body • Supports health immune system function Uses • To reap the immune-supporting benefits of Roman Chamomile essential oil, you can easily add it to your water or a hot beverage in order to take the essential oil internally. • For feelings of well-being, apply the oil to your chest, over the heart. Benefits • Provides an invigorating, cleansing experience. • Perfect for every member of the family. • Gently exfoliates with natural oatmeal. Uses • During your nightly routine, add one drop of Cinnamon to two ounces of water and gargle for an effective mouth rinse. • Place two to three drops in a spray bottle with water for a quick and effective cleaning spray. • During the winter months, dilute Cinnamon with Fractionated Coconut Oil and create a warming massage for cold, achy joints. Benefits • Powerful antioxidant properties • Promotes circulation • Supports cardiovascular health • Helps soothe teeth and gums • Promotes oral health • Supports a healthy immune system Uses • Place 1 drop in a cup of water and swish around your mouth for 1-2 minutes and spit out for natural mouthwash Benefits • Acts as a whole body detoxifier and cleanser when blended with coconut oil and massaged into the soles of the feet. • When added to soap, coriander Essential Oil provides a fresh, cooling sensation on the skin. It’s a powerful cleansing oil that also soothes irritations. • Adds a depth of flavor to foods but also has the additional benefit of promoting healthy digestion. Uses • Place two drops of coriander essential oil in a Veggie Capsule and take it internally to experience a cleansing and detoxifying effect that will leave your body feeling refreshed. • Place a few drops of Cilantro oil into a diffuser to help deodorize any room and dissipate the unpleasant aromas in the air. Benefits • Relieves occasional indigestion and digestive troubles • Eases monthly menstrual cycles • Supports a healthy lymphatic system • Calms minor skin irritation Uses • You can combine Fennel oil with Fractionated Coconut oil for a soothing abdominal massage after a big meal, or on the day of a stressful event. • To take Fennel oil internally, add a few drops to water or another beverage, or add 1–2 drops in a dops Veggie Capsule. Benefits • The best oils for treating dry, sensitive, or mature skin that has lost its elasticity. This oil is used to restore skin tone and prevent wrinkles. It also helps reduce scars and stretch marks. • Helpful in the treatment of asthma, bronchitis, coughing spells, sinusitis, colds, and sore throats. • The most valuable Essential Oil for inducing slow, deep breathing, alleviating fear, and developing courage, and emotional strength. It's also an aid for eliminating sadness, anxiety, nervous tension, stress, and nightmares. Uses Mix 5 drops of Frankincense, 5 drops of Lavender, 1/5 tbsp. organic coconut oil and ½ tsp olive oil and mix in a small jar to make a fabulous body butter. Benefits • An excellent treatment for upset stomach, nausea, and indigestion. It can also help and prevent morning sickness and nausea in pregnant women. can help stop bacterial dysentery, intestinal infections, and treat the effects of food poisoning. • Impacts emotional, spiritual, and mental conditions • Often used to reduce inflammation. • Reduces painful and irregular menstrual cycles Uses • When you take a long car ride or drive along winding roads, diffuse Ginger oil in the car or place a drop of Ginger in the palm of your hand and inhale to enjoy its calming, soothing aroma. • Before working out, take a drop or two with water or in a Veggie Capsule to reduce bloating. Benefits • Widely used for its calming and relaxing qualities. • Soothes occasional skin irritations. • Reduces appearance of skin imperfections. • Helps to ease feelings of tension. Uses • Add a few drops of Lavender to pillows, bedding, or bottoms of feet for a restful night’s sleep. • Freshen your linen closet, mattress, car, or the air with a light mist of Lavender combined with water in a spray bottle. • Add to bath water to soak away stress or apply to the temples and the back of the neck. Benefits • Cleans and purifies the air and surfaces. • Naturally cleanses the body and aids in digestion. • Supports healthy respiratory function. • Diffuse to promote a positive mood. • Take internally to assist with seasonal respiratory discomfort. Uses • Add Lemon oil to a spray bottle of water to clean tables, countertops, and other surfaces. • Lemon oil makes a great furniture polish; simply add a few drops to olive oil to clean, protect, and shine wood finishes. • Use a cloth soaked in Lemon oil to preserve and protect your leather furniture and other leather surfaces or garments. • Lemon oil is a great remedy for the early stages of tarnish on silver and other metals. Description • Supports healthy digestion • Soothes aching muscles and joints • Purifies and tones skin • Heightens awareness and promotes a positive outlook Uses • If you are worried about keeping bugs off of your body, rub or spritz Lemongrass oil on your skin before you go outside. • If you want to utilize the powerful flavor of Lemongrass essential oil, consider adding a few drops to entrees or meat dishes. Benefits • Renowned for its cleansing and rejuvenating effect on the skin • Promotes healthy immune function • Protects against environmental and seasonal threats • Promotes a clear, healthy complexion Uses • For occasional skin irritations, apply 1–2 drops of Melaleuca essential oil onto affected area. • Add 1–2 drops to water, citrus drinks, or veggie caps to support healthy immune system function. • Combine 1–2 drops with your facial cleanser for added cleansing properties, or apply to skin after shaving. Benefits • Powerful cleansing properties, especially for the mouth and throat • Soothes the skin; promotes a smooth, youthful-looking complexion • Promotes emotional balance and well-being Uses • For an effective mouth rinse, combine one drop of Myrrh oil and two ounces of water. Gargle this combination for 30 seconds for an extra clean feeling. Benefits • Ideal as an overall mood enhancer and relaxant • Works well for a home cleaner • Helps improve the smell of smoky or stale smelling rooms Uses • Use several drops in direct palm inhalation to shift mental negativity and enliven stale air. • Add several drops to bathwater to help eliminate toxins, boost the lymphatic and immune systems and calm the nerves. • Add several drops orange oil to a clean damp washcloth and toss in the dryer to freshen linens. Benefits • Used as a powerful cleansing and purifying agent • Provides immune-enhancing benefits•Supports healthy digestion and respiratory function • Excellent source of antioxidants Uses • Take one drop daily to maintain healthy immune function. • Add one to two drops to a veggie capsule to support healthy respiratory function. • Put one drop in place of dried oregano in spaghetti sauce, pizza sauce, or on a roast. • Put 10 drops in a 16-ounce spray bottle with water for a surface cleaner. Benefits • Grounding, balancing effect on emotions • Helps skin recover quickly • Reduces the appearance of blemishes • Soothes minor skin irritations • Promotes a smooth, glowing complexion • Provides a grounding, balancing effect on emotions • Helps with head and neck tension Uses • For a smooth and glowing complexion, apply one to two drops of Patchouli essential oil to your face. • To obtain the mood-harmonizing properties of Patchouli, apply one to two drops of Patchouli to your neck or temples or place three to four drops of Patchouli oil in the diffuser of your choice. Benefits • Promotes digestive health. • Helps reduce bloating, gas, and occasional indigestion. • Commonly found in oral health products. Uses • Rub on temples after you wake up for a morning energy boost. • Diffuse when feeling fatigued or low on energy. • Take one to two drops in a Veggie Capsule to alleviate occasional stomach upset Benefits • Supports healthy digestion • Soothes sore muscles and joints • Helps reduce nervous tension and fatigue Uses • You can add a few drops of Rosemary oil to a glass of water to support healthy internal organ function. • Combine Rosemary, Frankincense, and Epsom salt into your bath for a rejuvenating experience when you are in need of a little “me” time. Benefits • Promotes healthy, smooth skin • Reduces the appearance of blemishes • Enhances mood • Frequently used in meditation for its grounding and uplifting properties Uses • Apply one to two drops to wet hair to help restore moisture and give hair a silky shine. • Inhale Sandalwood directly from palms or diffuse to lessen tension and balance emotions.

My next few blogs are going to focus on the thyroid. Why? Because thyroid problems are becoming increasingly common and, worryingly, in a significant percentage of the population an underactive thyroid is remaining undiagnosed. In fact, one-in-twenty people in the U.K. are living with a thyroid disorder, with 50% of those unaware they have it. Most sufferers are women. What is the thyroid? The thyroid is a butterfly-shaped gland that is found in the front, centre-most part of the neck. It serves as the body's thermostat and regulates temperature, energy and metabolism (the rate at which all reactions take place in the body). It is also responsible for controlling everything from your menstrual cycles to your moods. Thyroid disorders are divided into 3 categories: hyperthyroidism (over-active), hypothyroidism (under-active) and autoimmune thyroid diseases. Symptoms of an over-functioning thyroid (hyperthyroidism) include: Nervousness, anxiety, irritability Mood swings Difficulty sleeping Persistent tiredness and weakness Sensitivity to heat Swelling in your neck from an enlarged thyroid gland (goitre) An irregular and / or unusually fast heart rate (palpitations) Twitching or trembling Weight loss Protruding eyes Frequent bowel movements Symptoms of an under-functioning thyroid (hypothyroidism) include: Fatigue Weakness Weight gain / difficulty losing weight Dry hair Poor skin Headaches Anxiety / panic attacks Depression Decreased memory and concentration Hair loss Sensitivity to cold Muscle and joint pain Constipation Low libido Palpitations Dizziness Water retention PMS Test, don’t guess As with most chronic health problems, many of the symptoms of a thyroid problem overlap with symptoms of other health conditions. The best way to find out if you have a problem is to test. Many GPs, however, do not test much further than TSH and T4 blood levels. Here is a checklist of tests you should make sure your GP carries out in order to get an exact thyroid dysfunction panel: · Free T4. · Free T3 · TSH · TG-AB, TPO · Reverse T3 Hormones act as chemical messengers, binding to cell receptors and activating and regulating numerous functions in the body. The thyroid hormones regulate almost every process in the body from energy, to weight loss, to temperature and metabolism. T4 is made up of one tyrosine and 4 iodine molecules. It is only 20% active and converts to T3 (by losing an iodine molecule in the liver), which is the more important active thyroid hormone. TSH stands for thyroid stimulating hormone and is like the body’s regulating thermostat. When the body has enough T4, TSH levels will be low. When the body needs more T4, TSH stimulate the thyroid to produce more T4. Therefore, the higher your TSH levels, the lower your T4 and the greater the need for your thyroid to increase production. Reference ranges Reference ranges relied on by most doctors today are too wide. This means that many patients are told by their doctors that the level of their thyroid is normal, yet they are experiencing symptoms of thyroid dysfunction. Thyroid Antibodies TG-AB and TPO test results look to see if you have thyroid antibodies and thus an autoimmune condition. This means the immune system of the body is attacking your thyroid which may cause it to either under produce or overproduce. Many doctors do not carry out this test and it is important to find a specialist or doctor who can give you the information if the dysfunction you have is primarily caused by autoimmunity, since this will affect your treatment plans. Possible causes of thyroid autoimmunity A further blog will consider in more detail the many possible underlying root causes of autoimmune thyroid disease, such as gut health, diet, toxins, stress and infections, often not addressed by your GP. Nutrient deficiency For your thyroid to function properly, your body needs a certain amount of nutrients. It makes sense, therefore, if you are deficient in certain nutrients, this will have an impact on your thyroid. As mentioned above, T4 is made up of tyrosine and iodine and a deficiency in these nutrients may result in low levels of T4. Selenium is a nutrient which supports the enzyme that converts T4 to T3 and again, a deficiency in selenium will affect this conversion. Other important nutrients for thyroid health include vitamins A and D, and the B vitamins. Stress and sex hormones The thyroid does not exist in isolation but is an essential component of the complex endocrine system that controls all hormones. Many doctors tend to look at each endocrine system separately rather than looking at them from an integrated standpoint, despite the fact that estrogen levels and stress hormones have a significant impact on your thyroid. Cortisol, which is a primary stress hormone, causes your body to under-produce thyroid hormones. For many patients suffering from adrenal fatigue, the condition is primarily caused by serious stress and the dysfunction of their thyroid hormones. The root cause of thyroid dysfunction Once thyroid test results indicate low T4 and/or T3, the common practice in conventional medicine is to supplement the deficiency with thyroid medication that gives your body the extra hormones it needs. More often than not a thyroid dysfunction is a symptom of something going on in your body such as nutrient deficiencies (diet), leaky gut, infections, stress and toxins. Unfortunately, due to fact that doctors have very limited time with each patient, they generally do not have the time to consider diet and lifestyle factors that may help in properly addressing the underlying root cause of thyroid dysfunction. In functional medicine, doctors spend a great deal of time learning about the health history of each patient, often ordering comprehensive laboratory tests to identify changes to your diet and lifestyle which will optimise your thyroid health. Over the next month I will be posting blogs aimed at empowering you with a greater understanding of thyroid health. If you are concerned that you may have a thyroid issue and wish to consider how your diet and lifestyle habits may be impacting it, please get in touch to arrange a free half-hour consultation with me, where we can discuss your concerns in detail.

Millions of people around the world are currently suffering with thyroid issues. Often, these conditions can be serious. The thyroid, a butterfly-shaped gland located in the throat, is often referred to as the body’s master controller and regulates a person’s metabolism and hormone production. It is absolutely essential that your thyroid functions properly for the good of your overall health. As part of my series of articles on thyroid health, here are 7 foods that can provide your body with quality sources of the nutrients that it needs. Along with the minerals necessary for thyroid function, you can also benefit from high quantities of important vitamins, quality protein, antioxidants and many other nutrients from these foods for thyroid function. 1. Sea Vegetables Iodine is one of the fundamental building blocks of the thyroid hormone. If you do not have enough iodine in your diet, you are likely to develop thyroid problems. Sea vegetables such as wakame, nori, and kelp are good sources of iodine. Adding these to your diet in moderation can help reverse your iodine deficiency. Make sure to eat just enough sea vegetables, but don’t make them part of your daily diet. Too much intake of iodine is only problematic when your selenium levels are too low. Therefore, it is important to remember that while consuming sea vegetables to boost your iodine, you should also consume foods that help boost your selenium levels. Try this delicious seaweed soup recipe to get a headstart with sea vegetables. 2. Dairy or Eggs In the dairy category, eggs serve as your best source of iodine. Eggs contain almost 16% of the recommended daily value of iodine and are a rich source of selenium as well. At the same time, other dairy products such as milk, cheese, and yogurt contribute to healthy levels of iodine. When including dairy in your diet, try to choose vegan-fed, organic and free-range for the greatest health benefits. If you choose to add free-range eggs, you can also benefit from the added omega-3 fats. Omega-3 fats help support thyroid function, both directly and indirectly. Eggs contain almost 16% of the recommended daily value of iodine and are a rich source of selenium as well 3. Spinach Spinach is often referred to as a 'superfood', because of its numerous health benefits. A single cooked cup can provide you with many important nutrients essential for thyroid health and other body functions. Some of the nutrients provided include Vitamin A, zinc, copper, magnesium and iron. It is important to eat spinach in moderate quantities in order to support and promote your thyroid health. This is because spinach also contains goitrogens, which may block your iodine intake or interfere with your TPO activity. Too many goitrogens can become problematic, especially if you are iodine deficient. 4. Brazil Nuts Excess iodine only becomes an issue when there is not enough selenium. Therefore, you also need enough selenium to support healthy thyroid function. This mineral is vital for converting the inactive thyroid hormone (T4) to the active thyroid form (T3). According to studies, when you have low selenium concentrations, your active thyroid hormone is also relatively low. Selenium also helps in reducing anti-thyroid antibodies, which, when elevated in the body, indicate thyroid dysfunction. Brazil nuts are a rich source of selenium. Consuming selenium naturally is a far better method of increasing selenium in the blood than taking supplements. In addition, Brazil nuts are also a good source of copper and magnesium. 5. Pasture-Raised Beef Beef obtained from pasture-raised cattle is rich with nutrients. Eating pasture-raised beef helps provide nutrients such as selenium, Vitamin B12, zinc and omega-3 fatty acids, all of which support a healthy thyroid function. In addition, it provides 16% of the recommended daily value of iron. The difference in the iron provided by this kind of beef is that it is more easily absorbed. Many foods contain iron, but it may not be easily absorbed. It all depends on the source. For instance, plant-based irons are difficult to absorb. But the iron found in animal-based foods like beef, on the other hand, is much more easily absorbed. 6. Shrimp and Scallops This seafood is a great source of several key nutrients for boosting thyroid health. A cup of shrimp provides nutrients including iodine, selenium, copper, zinc, omega-3 fats, and vitamins A and B12. Adding shrimp to your diet will allow you to take advantage of these nutrients that are keys to supporting your thyroid health and function. In addition to shrimp, you can also add scallops to your diet. Scallops are also a great, whole food source of iodine. Just a 4-ounce serving of scallop provides 90% of your recommended daily value of iodine. Furthermore, it offers even more important nutrients for thyroid health such as magnesium, selenium, zinc, and Vitamin B12. Here is a delicious recipe for the Chinese Shrimp Cauliflower Rice, pictured above. 7. Wild Salmon, Tuna, Trout or Sardines Fish rich in omega-3 fats such as wild salmon, tuna, trout, and sardines are excellent foods to add to your diet to boost your thyroid health. When you have thyroid problems, such as hypothyroidism, you have an increased risk of heart disease resulting from high levels of LDL, or low-density lipoprotein, also known as the bad cholesterol. Fatty fish are rich in omega-3 fats, a nutrient known to help increase immunity, decrease inflammation and reduce your risk of heart disease. Fish are also a great source of selenium. In addition, you can get more than enough Vitamin D from wild salmon, an essential vitamin linked to thyroid function. The thyroid is linked to nearly every part of the body and it is important to support its functioning for all-round health and wellbeing. Finally... If you are suffering from thyroid issues, eating clean and smart is one of the best ways to help improve your health. By adding these foods to your diet, you are taking an important step to reversing your thyroid condition. You should also ensure that you are taking the right supplements, properly managing your stress levels, and avoiding environmental toxins that could cause your condition to worsen. Look out for more articles, tips and recipes on the website that will cover everything you need to know about taking care of your thyroid. The thyroid is linked to nearly every part of the body and it is important to support its functioning for all-round health and wellbeing. Try to be selective about the foods you eat and strive to choose the best, safest, and highest quality food you can. If you are concerned about your thyroid health, why not get in touch to arrange a free 30-minute phone call where we can discuss your symptoms and figure out how best to help you?

Are your cupboards full of cooking gadgets you never use? Hands up if you have a pasta maker getting dusty in the shed? Clients in clinic often ask me what they really need to make healthy eating a breeze, so here are my favourite must-have kitchen gadgets that you’ll actually use! 1. Stick Blender Makes chopping, pureeing, blitzing and whisking incredibly quick and simple. Look out for a range of versatile accessories, such as chopping bowls and whisks. These are useful for blending soup or chopping up nuts. Tracy Recommends: Dualit 700W Hand Blender in Polished Chrome, £70.99, This model has all the accessories you might need, including the wand itself, a whisk plus 2 chopper bowls. There are much cheaper models available, but this is a wish list, right? 2. Slow juicer If you love juicing, you should consider a slow juicer – sometimes called a masticating juicer – because it creates less friction/heat, so retaining more of the nutrients. Prices vary widely, but check reviews to make sure you get value for your money. I LOVE: this one from Aicok, £89.99, costs the same as many centrifugal juicers, but will give you a much better quality juice. 3. NutriBullet There are a number of these compact, counter-top appliances that will whizz you up a delicious smoothie. A Nutribullet is a great way to pack in your 5-a-day of fruit and veg. I LOVE: NutriBullet , £59, is the original and still the best. Make sure that you pick one with a 600+Watt motor to ensure that nuts and seeds are properly blended. 4. Spiralizer Helps you easily cut the carb content of your meals by making courgetti (courgette spaghetti) and boodles (butternut squash noodles) quick and effortless. I LOVE: Spiralizer 5-blade Slicer, £19.99 This affordable spiralizer has 5 blades so it can handle just about any cutting task. 5. Slow Cooker Slow cooks meats, and makes delicious one-pot wonders, such as curries and winter stews. I LOVE: Morphy Richards Sear and Stew, is not the cheapest but a good investment at £94.99. The inner pot in this model comes out so you can sear the meat to begin, then pop into the slow cooker for the rest. The cooking pot is dishwasher safe. 6. Water Filter A water filter is a must-have for removing chemicals and toxins from your drinking water. I LOVE: Big Berkey Water Filter System, which is a hefty investment at around £250 but it is the best around and is big enough for a large family (it holds 8.5l). If this is a little expensive, you should consider a water filter jug, like the Brita Aluna water filter jug at £12, which is slim and won't take up all your fridge space. When you’re on the move, you might like the Bobble Water Bottle for £8. This has a built-in charcoal filter to get rid of toxins and is good for 300 refills. Do you want to be part of the health and nutrition conversation? Join my free, private Facebook group, where I discuss current health issues and answer members' questions and concerns. 7. Sprouter Sprouts are the best kept secrets of the vegetable world. Sprouted beans and seeds contain far more nutrients and enzymes than non-sprouted equivalents. The vitamin content of some seeds, grains, beans or nuts increases by up to 20 times the original value within only a few days of sprouting! Studies have shown that sprouted beansprouts can increase in vitamin B1 by up to 285%, vitamin B2 by 515% and niacin by up to 256%. I recommend: Biosnacky Germinator Seed Jar, £11.99, which is a good starter unit. 8. Coffee Grinder Coffee has many health benefits but that’s not the only reason to purchase a bean grinder – They are perfect for grinding seeds and spices to sprinkle on salads, soups, and so on. I recommend: Chef’s Inspirations Electric Coffee Grinder, £14.97, a good entry level grinder that will blend up your nuts, seeds and spices in an. 9. Yoghurt Maker Making your own yoghurt is a perfect way to get more gut friendly bacteria without the additives and preservatives of shop-bought alternatives. I love creating new varieties with my favourite fruits and nuts. It’s great for those who are dairy-free as you can experiment with dairy-free milks. I recommend: Lakeland Yoghurt Maker, £24.99, which makes up to 1 litre of nutritious homemade yoghurt or cheese in one use. 10. Thermomix £964 Described as ‘the world’s most intelligent food processor’, this all-in-one workhorse performs multiple tasks such as: weighing, chopping, blending, mixing, grinding, grating, cooking, steaming, whisking, kneading and more. I recommend this because: Although it costs as much as a small kitchen, it transforms your meals and replaces a host of other gadgets. It’s a favourite of a lot of nutritionists and health professionals. From soups and sauces to dough, meals will suddenly become a whole lot quicker and easier. It can even replace your coffee grinder! and for those little impulse purchases … The 60-second Salad Cutter Bowl, £6.99, makes chopping quick and easy. Put whole veg and salad leaves in, chop through the slits, turn 90 degrees and repeat. So simple! The Oxo Apple Divider, £6.99, slices and cores apples with hardly any waste – A real time-saver and makes fruit more fun for fussy children (and adults). The Joseph Joseph Lotus Steamer, £11.20, is a quick and simple way to steam your veg without losing nutrients. It is collapsible, so great for smaller kitchens. A traditional bamboo steamer from Ken Hom, £12, is perfect for cooking all veg while maintaining nutrients. It’s designed to fit over a wok and the two tiers mean you can separate ingredients if desired. A 3-in-1 avocado slicer, peeler, stone remover, £5.99, makes peeling avocados quick and stress-free. It also removes the stones with a minimum of fuss.

Are your cupboards full of cooking gadgets you never use? Hands up if you have a pasta maker getting dusty in the shed? Clients in clinic often ask me what they really need to make healthy eating a breeze, so here are my favourite must-have kitchen gadgets that you’ll actually use! Just in time to ask Santa … 1. Stick Blender Makes chopping, pureeing, blitzing and whisking incredibly quick and simple. Look out for a range of versatile accessories, such as chopping bowls and whisks. These are useful for blending soup or chopping up nuts. Tracy Recommends: Dualit 700W Hand Blender in Polished Chrome, £70.99, This model has all the accessories you might need, including the wand itself, a whisk plus 2 chopper bowls. There are much cheaper models available, but this is a wish list, right? 2. Slow juicer If you love juicing, you should consider a slow juicer – sometimes called a masticating juicer – because it creates less friction/heat, so retaining more of the nutrients. Prices vary widely, but check reviews to make sure you get value for your money. I LOVE: this one from Aicok, £89.99, costs the same as many centrifugal juicers, but will give you a much better quality juice. 3. NutriBullet There are a number of these compact, counter-top appliances that will whizz you up a delicious smoothie. A Nutribullet is a great way to pack in your 5-a-day of fruit and veg. I LOVE: NutriBullet , £59, is the original and still the best. Make sure that you pick one with a 600+Watt motor to ensure that nuts and seeds are properly blended. 4. Spiralizer Helps you easily cut the carb content of your meals by making courgetti (courgette spaghetti) and boodles (butternut squash noodles) quick and effortless. I LOVE: Spiralizer 5-blade Slicer, £19.99 This affordable spiralizer has 5 blades so it can handle just about any cutting task. 5. Slow Cooker Slow cooks meats, and makes delicious one-pot wonders, such as curries and winter stews. I LOVE: Morphy Richards Sear and Stew, is not the cheapest but a good investment at £94.99. The inner pot in this model comes out so you can sear the meat to begin, then pop into the slow cooker for the rest. The cooking pot is dishwasher safe. 6. Water Filter A water filter is a must-have for removing chemicals and toxins from your drinking water. I LOVE: Big Berkey Water Filter System, which is a hefty investment at around £250 but it is the best around and is big enough for a large family (it holds 8.5l). If this is a little expensive, you should consider a water filter jug, like the Brita Aluna water filter jug at £12, which is slim and won't take up all your fridge space. When you’re on the move, you might like the Bobble Water Bottle for £8. This has a built-in charcoal filter to get rid of toxins and is good for 300 refills. 7. Sprouter Sprouts are the best kept secrets of the vegetable world. Sprouted beans and seeds contain far more nutrients and enzymes than non-sprouted equivalents. The vitamin content of some seeds, grains, beans or nuts increases by up to 20 times the original value within only a few days of sprouting! Studies have shown that sprouted bean sprouts can increase in vitamin B1 by up to 285%, vitamin B2 by 515% and niacin by up to 256%. I recommend: Biosnacky Germinator Seed Jar, £11.99, which is a good starter unit. 8. Coffee Grinder Coffee has many health benefits but that’s not the only reason to purchase a bean grinder – They are perfect for grinding seeds and spices to sprinkle on salads, soups, and so on. I recommend: Chef’s Inspirations Electric Coffee Grinder, £14.97, a good entry level grinder that will blend up your nuts, seeds and spices in an. 9. Yoghurt Maker Making your own yoghurt is a perfect way to get more gut friendly bacteria without the additives and preservatives of shop-bought alternatives. I love creating new varieties with my favourite fruits and nuts. It’s great for those who are dairy-free as you can experiment with dairy-free milks. I recommend: Lakeland Yoghurt Maker, £24.99, which makes up to 1 litre of nutritious homemade yoghurt or cheese in one use. 10. thermomix £964 Described as ‘the world’s most intelligent food processor’, this all-in-one workhorse performs multiple tasks such as: weighing, chopping, blending, mixing, grinding, grating, cooking, steaming, whisking, kneading and more. I recommend this because: Although it costs as much as a small kitchen, it transforms your meals and replaces a host of other gadgets. It’s a favourite of a lot of nutritionists and health professionals. From soups and sauces to dough, meals will suddenly become a whole lot quicker and easier. It can even replace your coffee grinder! Stocking fillers … The 60-second Salad Cutter Bowl, £6.99, makes chopping quick and easy. Put whole veg and salad leaves in, chop through the slits, turn 90 degrees and repeat. So simple! The Oxo Apple Divider, £6.99, slices and cores apples with hardly any waste – A real time-saver and makes fruit more fun for fussy children (and adults). The Joseph Joseph Lotus Steamer, £11.20, is a quick and simple way to steam your veg without losing nutrients. It is collapsible, so great for smaller kitchens. A traditional bamboo steamer from Ken Hom, £12, is perfect for cooking all veg while maintaining nutrients. It’s designed to fit over a wok and the two tiers mean you can separate ingredients if desired. A 3-in-1 avocado slicer, peeler, stone remover, £5.99, makes peeling avocados quick and stress-free. It also removes the stones with a minimum of fuss.

As soaring numbers of people have been hit by the Japanese and Australian flu strains in the last few weeks, many people are wondering what they can do to protect themselves and their families this winter. Your immune system is your body's army. Its purpose is to fight and protect you. It is unrealistic to expect your army to battle on your behalf without preparing it and giving it the weapons and training it needs to win. Here is my advice on training and equipping your army to protect you this winter. Take a vitamin D3 supplement - Vitamin D triggers and arms the immune system. It plays a crucial role in disease prevention and maintenance of optimal health. Some researchers view vitamin D as potentially more powerful than any vaccine currently available. Vitamin D is crucial to activating our immune defense. The sun is one of the best natural sources of vitamin D. However, at this time of the year, with limited sunshine in the UK, it is usually necessary to supplement. Vitamin D3 is absorbed by the body much more easily than vitamin D2. When supplementing, make sure to take your vitamin D in this form. Vitamin K2 - If you are taking a vitamin D3 supplement, it is advisable to combine this with vitamin K2. Vitamin K2 is essential for directing calcium from the blood to the bones. Calcification results from calcium remaining in the arteries and is a common cause of heart attack. What supplement to take? - It is best to take vitamins D and K in oil form as they are both fat soluble vitamins and will be much better absorbed in oil form. I use Nutri Advanced D3 drops with K2. 3 drops equal 1000 IUs. At this time of year, I like to get 8,000 - 10,000 IUs a day, or 25-30 drops. I give my kids around 3,000 - 5,000 IUs, or about 10 drops. I suggest you to seek the advice of a healthcare practitioner to ascertain your individual vitamin D3 requirement. Vitamin C - The benefits of vitamin C during cold and flu season are well documented. I take 1000mgs, three times a day. Lipsomal vitamin C is easily absorbed by the body and is readily available from chemists and health shops. If you or your family start to feel ill, you can up the dose of vitamin C as any excess gets excreted in urine. The body tends not to absorb more than 1000 IUs in one go. This is why it is advisable to spread your intake throughout the day.

Millions of people struggle every day with multiple digestive complaints such as acid reflux, bloating, gas, diarrhoea, constipation and GERD. The number of people being diagnosed with digestive issues such as IBS, Celiac disease, Crohn’s and H. Pylori is growing. Now another digestive disorder is becoming recognised as the underlying cause of many of these symptoms (collectively labelled IBS). Small Intestinal Bacterial Overgrowth (SIBO) may be accountable for as many as 78% of ‘IBS’ cases. SIBO is an overgrowth of bacteria in the small intestine and, ironically, it is actually good bacteria that is in the wrong location which is causing the symptoms. CAUSES OF SIBO SIBO does not have one specific cause, but rather a number of risk factors that have been identified as possible underlying causes. These include: Insufficient stomach acid, pancreatic enzymes, and/or bile. Anything which slows bowel movement such as hypothyroidism, stress, metal toxicity. Parasite infections Prior surgery in the digestive tract Crohn’s/ Celiac disease Frequent antibiotic use Low stomach acid Oral contraceptive use Moderate to heavy alcohol consumption GI infections Frequent use of acid reducers (PPI’s such as Omeprazole and Nexium) Diabetes (both type 1 and 2). SIBO does not have one specific cause, but rather a number of risk factors that have been identified as possible underlying causes SYMPTOMS OF SIBO Digestive symptoms tend to overlap with different possible underlying causes. Symptoms that indicate you may have SIBO include: IBS Abdominal pain and cramps Abdominal bloating Abdominal distension Gas Constipation Diarrhoea Heartburn and GERD Food sensitivities Nausea Fatigue Skin issues Depression Brain fog Malabsorption & Nutritional Deficiencies (B12 iron) Histamine Intolerance Restless legs syndrome WHAT ARE FODMAPS? FODMAPS is an acronym for Fermentable Ogliosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPS are difficult for some people to digest, staying in the digestive tract for a longer period of time, allowing them to ferment. This process feeds the bacteria residing in the small intestine, causing the overgrowth to continue. Monash University's 'Low FODMAP' phone app gives a list of foods to avoid and foods which can be eaten when following a low FODMAP diet. It also provides great, tasty recipes. A low FODMAP diet can be found at http://www.myginutrition.com. Dr. Allison Siebecker’s SIBO website is another great resource at http://www.siboinfo.com/ TESTING If you have digestive issues, remember that gluten sensitivity is a top cause of GI symptoms. Also make sure to test thoroughly for parasites before addressing SIBO. When testing for SIBO there are 2 types of tests which can identify it. Endoscopy with culture - This is invasive and expensive. It involves passing an endoscope through the mouth down into the duodenum where fluid is aspirated and cultured in a lab. There are a few problems with this method of testing. Most importantly, it only looks for SIBO in the first 6 inches of the small intestine. However SIBO is known to be patchy in distribution and more likely to be in the lower part of the small intestine. Most anaerobic bacteria also cannot be cultured. Hydrogen/methane breath test (Glucose) - A glucose solution is drank and the breath is tested for excessive amounts of hydrogen and methane gas. This test has its limitations. The small intestine is around 20 feet long. However this test can only accurately detect SIBO in the upper part of the small intestine (first 3 feet) and can therefore result in false negative results. Hydrogen/methane breath test (Lactulose) - A lactulose solution is drank and the breath tested for excessive amounts of hydrogen and methane gas. This test looks for SIBO in the entire small intestine and is thus the preferred method of testing. Performing a SIBO Breath Test is important to: Confirm SIBO is present Determine the location of the SIBO Know whether the bacteria is hydrogen producing, methane producing or both Know the severity in order to guide the length and method of treatment. TREATMENT Treating SIBO involves consulting a healthcare professional who sufficiently understands SIBO. The treatment is dependant upon which type of gas is present. The treatment is very much based on each particular client as opposed to a 'one size fits all' approach. Antibiotics such as Rifaximin (for hydrogen producing bacteria), Neomycin and/or Metronidazole may be the best choice for some clients. Others do better on herbal antimicrobial treatments such as Berberine, Neem, Oregano, Cinnamin, Allicin (from garlic) and Lauric Acid (from coconut). In addition, it may be important to follow specific diets such as the "Low FODMAP" or the "Elemental" diets. Knowing when to go on a particular diet is also important as, for example, following a low FODMAP diet is only suggested after successful antibiotic / herbal treatment. PROBIOTICS Understanding whether probiotics are the friend or foe of SIBO is another crucial element of SIBO. The bacteria species in a probiotic that a person with SIBO may be taking may very well contain the same species as the ones that are already overgrown in the small intestine. Saccharomyces boulardii, for example, is a beneficial yeast that does not add to bacterial overload. POST TREATMENT Ascertaining the root cause of the SIBO is important to ensure it does not recur. Low HCL / digestive enzymes and bile may need to be corrected as these digestive secretions keep bacteria at low levels. If these levels are low, it becomes necessary to support HCL production and/or consider pancreatic enzymes and/or bile acid support. It may also be important to follow a low FODMAP diet for a certain period to prevent recurrence. If you have any questions, or need some guidance, click here to book your free half hour consultation and I will get back to you.

Bloating is a common symptom that can either be fairly easy to resolve, or can accompany other gut related symptoms and be caused by more complicated issues such as food intolerances, ‘leaky gut,’ dysbiosis, Candida, SIBO etc. My latest blogs, What’s going on with my Gut? and Acid Reflux and Heartburn, delve more deeply into these other issues. However, as we approach the start of the festive season with Christmas parties, Christmas day, Boxing day, New Year’s parties and other religious upcoming festivities, here are 6 easy steps to beat the bloat that, for many, accompanies this period of indulgence. We are all prone to a little indulgence at this time of the year. However, rich foods and overeating tend to play havoc with our digestion, leaving us feeling bloated and uncomfortable. In fact, it is estimated that on Christmas day alone, we can consume as many as 6,000 calories – three times the recommended daily intake for women. At this time of the year digestive issues are often the result of: Eating more than usual, putting pressure on our digestive systems. Drinking more with meals, especially alcohol. This dilutes stomach acid making it harder to properly digest the meal. Richer, creamier foods, typical of the season’s meals, can trigger heartburn or reflux or make IBS symptoms worse. Although festive food and drink can be tough on the digestive system, here are some simple tips aimed at helping you beat the bloat this time of the year. 1. Use Your Senses Digestion (the breaking down of food particles) begins in the mouth. Your saliva is full of important enzymes which set the process in motion, so that by the time the food reaches your stomach, the burden is not so great. Anticipating food causes your mouth to water. This is actually an important initial step in the digestive process. Our brains automatically react to the smell, sight and even the thought of food by increasing the secretion of saliva. Today we are so rushed that we often eat on the go, grab a sandwich or arrive at the dinner table just in time for the meal. Before you eat, be mindful of the food you are about to eat. Think about it, savour and enjoy the wonderful smells emanating from the kitchen and get your digestive juices flowing. This will ensure that your saliva is full of the enzymes necessary to help break down your food more easily once you start to eat. 2. Chew Your Food In order for digestion to start in the mouth, we need to chew our food properly. It’s one thing having enough saliva, but if we swallow big food particles without chewing properly, we will have missed a crucial step in the digestive process. Chewing gives the enzymes the chance to start the digestion process before we even swallow. It is key to good gut health, breaking the food into smaller pieces so the digestive enzymes can do their work more easily. If we do not chew our food properly, the bigger particles will take much longer to break down in our stomach. These particles can then start to ferment, causing wind, gas, bloating and abdominal pain. It is not necessary to chew a certain number of times. The test is that the food should be chewed sufficiently not to be able to recognise what you are eating should you spit it out. A typical sign that you are not chewing your food properly is to see undigested food particles in your stool. 3. Balance your stomach acid One big misconception responsible for the skyrocketing sale of heartburn tablets is the assumption by most people that their digestive issues are caused by excess stomach acid. Nutritional therapists like myself are more and more frequently finding the opposite to be true. Stress, over-the-counter medications and getting older are examples of factors that actually result in reduced stomach acid production, often to levels insufficient enough to digest food properly. Stomach acid is produced for a reason. It kills bacteria in the food we eat. It also breaks down the protein in the meal. If the protein is not adequately broken down, it starts to ferment, creating gases that force the esophageal sphincter (a type of muscle flap between the stomach and the oesophagus) to weaken, allowing what little stomach acid there is, to escape. The problem therefore is not too much stomach acid, but acid escaping into the oesophagus, resulting in a burning sensation and gas. One solution is to have a teaspoon of apple cider vinegar before each main meal. It is important to choose apple cider vinegar with the ‘mother.’ (Note: There are some people who genuinely do produce too much stomach acid. If apple cider vinegar makes things worse, you are likely one of them. In this case, neutralise the acid by taking a little bicarbonate of soda). 4. Take a digestive enzyme supplement Digestive enzymes break down food into nutrients to be absorbed and used by our bodies. As we age, we naturally produce fewer enzymes. This can be counteracted by eating foods rich in digestive enzymes, such as pineapple or papaya, before a meal. Alternatively, you can take a digestive enzyme supplement (available from health food shops) with each meal to give your system a boost. 5. Time Out Make time to give your digestive system a chance to rest. This also allows your body an opportunity to carry out other important processes. Aim to eat every 3-4 hours as this will give your body enough time to digest the previous meal before it gets put to work again. Even better is to try intermittent fasting once or twice a week. This gives your body the chance to recover from the days of over indulging. There are numerous health benefits to intermittent fasting and it may be that, if you give it a go over the holiday season, you may continue with it into 2018. 6. Walk it off When you walk shortly after a meal, magic starts to happen. A gentle walk lowers your blood sugar levels, reducing your insulin levels. Insulin is the fat-storage hormone so taking a 15 -30-minute stroll after eating makes you less likely to store fat and gain weight. Walking also helps you digest your meal better as it increases the speed at which food moves through the digestive system.

Continuing on our theme of the gut, here are 10 simple tips on helping to improve digestion. Although in many cases, the root cause of IBS can be a more complicated condition, such as dysbiosis (imbalanced gut bacteria), SIBO, or low stomach acid, for some people the cause(s) can be much more simple. So before rushing off to see a health practitioner, try these tips and see if they can help address some of your IBS symptoms. 1. Nose Breathing We use both our nose and mouth for the breathing process. Mouth breathing is used when we are engaged in heavy work or if the nose is congested. Try to use nose breathing more, as it is directly linked to proper regulation of the nervous system. The parasympathetic (‘rest and digest’) nervous system is activated with slow nose breathing—the same system involved with proper digestion. So take a few deep breaths through your nose before starting your meal. 2. Add Vinegar This is a good remedy for problems like acid reflux, bloating, and constipation. Take one tablespoon of vinegar (apple cider) before every meal. There is a slightly unpleasant taste, but it promotes good digestive functions. It sends a message to our internal organs to release enzymes that help activate the digestive process and facilitate proper food digestion. 3. Mindful Eating Stop all other activities while eating. Set your phones aside, switch off the TV, and concentrate on the food. Try to inhale in deeply as you start. Notice the appearance, texture, and ingredients of your food. 4. Sitting to Eat “Multitasking” while eating food activates the sympathetic (“flight and flight”) nervous system. This system stops the digestion process to help you with the other work you are doing. The digestive process is disturbed, leading to a variety of problems. Eat calmly and slowly in a seated position. 5. Chew Properly Chew food slowly and properly. This is the first process of mechanical digestion. The food should be appropriately dissolved before swallowing. This eases digestion and encourages the optimal performance of enzymes. 6. Take Your Time Try to avoid eating quickly; take small bites, chew thoroughly, and eat slowly. Allocate at least 15-20 minutes for each meal. Rushing through meals often leads to eating more than you need. 7. Tea Chamomile, peppermint, and ginger tea are good for the digestive process. If you are experiencing bloating or other digestive disturbances, try a tea. Tea can also help relieve nausea, bloating, cramping, and acid-reflux. 8. Yoga Try yoga poses that are designed to help relieve digestive problems. This will not alleviate just the digestive problems but will also help maintain physical and mental health. 9. Aerobic Exercise Try to do at least 10-15 minutes of aerobic exercises daily. It is not difficult to set aside this small amount of time in a daily routine. The exercise could be walking, running, jogging, or cycling. This improves blood circulation, burns calories, and helps prevents cardiovascular diseases, diabetes, and osteoporosis. Taking a walk after eating is a great to help your digestion. 10. Eat Less Salt Cut out salty food items like snacks and processed foods. They disturb the body’s metabolism, can lead to heart diseases and can add excess weight. Eat more healthy foods like vegetables and fresh fruits. Avoid artificial sweeteners and artificial juices as well. Do not exceed the daily allowance of 1500 - 2300mg of salt. This is equal to one teaspoon or less per day. When adding salt to food, aim to use Himalayan salt, which provides numerous other trace minerals and improves the mineral status of your body.

Are you one of millions of people who suffer from acid reflux, Gastroesophageal Reflux Disease (GERD) and/or heartburn? If yes, this blog is a must read for you. One of the most common causes of impaired digestive function as we age is the reduction in the amount of hydrochloric acid produced by the stomach. Yet millions of people are being put on medications called Proton Pump Inhibitors (PPIs), which are designed to reduce acidity in the stomach. PPIs (such as Nexium, Omeprazole, Prevacid and Prilosec) are amongst one of the most widely prescribed drugs today, presumed safe yet with more and more scientific research exposing their potentially harmful effects. Stomach acid plays a vital role in numerous digestive processes and without it our digestive health, and our health in general, suffers. Heartburn occurs when stomach acid is pushed up from the stomach into the oesophagus. To prevent this occuring, we have a valve that separates the oesophagus from the stomach (LES valve). Any amount of acid, no matter how little, in the oesophagus is going to cause a problem. The important question to ask therefore is what is causing the LES valve to malfunction? The valve is in fact regulated by stomach acid and can therefore malfunction when acid production is blocked. When, for example, we consume certain aggresive foods, such as coffee, sugar, alcohol, onions etc, the weakened LES valve allows contents of the stomach to leak back into the oesophagus, causing heartburn. More and more scientific evidence is linking lack of stomach acid to the following issues and symptoms:1 Bloating, belching and flatulence immediately after meals Undigested food in stools Heartburn, often thought to be caused by too much stomach acid Indigestion, diarrhoea, constipation Rectal itching Acne Chronic candida H. Pylori Low energy Vitamin B12 deficiency SIBO - bacterial overgrowth of the small intestine. Without stomach acid, which kills ingested pathogens, you are going to be more prone to bacteria (and parasites) taking up residence inside your digestive tract Hair loss in women Dry skin Multiple food allergies Iron deficiency Various autoimmune diseases Osteoporosis

As part of my series of articles on gut health, here is a short list of foods you should eat, and foods you should avoid, if you are concerned that you may be suffering from 'Leaky Gut Syndrome'. Foods that Heal your Gut Bone broth provides the important amino acids that help heal a leaky gut and provide the body with important minerals. Learn how to make your own bone broth on my recipes page. Probiotic rich foods and drinks such as kefir, amasai (rich in high quality proteins, vitamins, minerals, enzymes, probiotics, and healthy fats), yoghurt, kombucha, sauerkraut, kvass and kimchi contain probiotics which can help heal the gut by destroying bad bacteria and by balancing the pH in the stomach and small intestines. Healthy fats in foods such as eggs, avocados, salmon, ghee and coconut oil promote healing and are easy on the gut. Please read my article on healthy fats to learn more. Steamed vegetables are an essential part of a leaky gut diet and promote healing. Fruit intake is important on a leaky gut diet but must be eaten in moderation (1-2 servings a day) and is best consumed in the morning. Foods that Harm your Gut Gluten. It is important on a leaky gut diet to avoid all foods that contain gluten and wheat products. Cow’s dairy. The A1 casein protein in cow’s milk can be more inflammatory than gluten, triggering a similar reaction and important to avoid when trying to heal the gut. Sugar. Bad bacteria love sugar. Yeasts like candida love sugar. These pathogens damage the intestinal wall, creating leaky gut. GMO foods and foods sprayed with pesticides and herbicides damage the gut lining. GMO foods have been proven to destroy the probiotics in the gut and cause organ inflammation. Phytic acid found in unsprouted grains can irritate the intestines causing leaky gut. Take Control of Your Health Sign up for one of my bespoke health and nutrition programmes today and take responsibility for your own wellbeing. Supplements that Support Digestion Probiotics; L-glutamine powder; Digestive enzymes; Aloe Vera juice; Fish oil. Seek the advice of a professional healthcare provider before taking supplements as the need for specific supplements and dose vary from person to person. If you think you might have leaky gut and wish to discuss your concerns please get in touch to book a free half-hour consultation. Also look out for my D.I.Y 21 Day Digestion Rescue Plan which will be available to purchase on my Programmes Page in the next few weeks.

More and more people are being left frustrated with a diagnosis of irritable bowel syndrome (IBS) for their numerous painful, uncomfortable and often very debilitating gut symptoms, with no real understanding of what is actually going on and how properly to address their symptoms. There are numerous underlying root causes of IBS, one of which is ‘Intestinal Permeability’, commonly referred to as ‘leaky gut.’ Today ‘leaky gut’ is one of the most overlooked health conditions in the world, yet is often the underlying cause of gas, bloating, thyroid problems, food sensitivities and even many autoimmune conditions. What is leaky gut? Your digestive tract is designed to separate the 'inside world' from the ‘outside world’. When you eat food, it embarks on a journey through your gut, breaking down along the way into nutrients to be absorbed and assimilated by your body. Digestion (i.e. the breaking down of food particles) starts in the mouth, continues in the stomach (with the aid of stomach acid and digestive enzymes) and is completed in the small intestine. In the small intestine, the nutrients are absorbed into the bloodstream to be transported where required and the toxic waste products make their way into the large intestine to be ultimately excreted. Your digestive tract is home to trillions of bacteria, many of which perform important functions in digestion, synthesising of vitamins and strengthening your immunity. What you do not want are any undigested food particles, toxins, bacteria or other pathogens escaping the digestive tract and making their way into your bloodstream. 'Leaky gut' is a condition where you begin to develop larger openings in the intestinal gut lining, allowing undesirable large molecules to ‘escape’ into the bloodstream, opening the doorway for the development of inflammation, disease and numerous autoimmune conditions such as rheumatoid arthritis and Hashimoto’s disease. 'Leaky gut' is a condition where you begin to develop larger openings in the intestinal gut lining, allowing undesirable large molecules to escape into the bloodstream. The easiest analogy to help you understand this is comparing your gut to a sieve, allowing micronutrients, vitamins, minerals and amino acids (individual components of protein molecules) to move slowly through the sieve and into the bloodstream. If the holes of a sieve become big, they allow unwanted particles to get through, as happens when the fragile gut lining tears or becomes more permeable. This allows unwanted macromolecules (as opposed to micromolecules) and unwanted microbes to get through, causing the body to activate an immune response to molecules it does not recognise and considers ‘the enemy.’ This response involves an increase in inflammatory messages throughout the body and, if left unchecked, can spiral out of control. Today there is accumulating research and health expert reports which consider inflammation to be one of the root causes of all disease. What causes ‘leaky gut' The two most common culprits, according to Professor Alessio Fasano, MD, from Harvard Medical School, are gluten and an imbalance of the gut microbiome. According to Fasano’s research, gluten stimulates the protein zonulin which causes the gut lining to become more ‘leaky’. An imbalance in gut microbiome, dominated by pathogenic microbes or lacking in diversity, may contribute to an overall inflammatory environment, which can lead to ‘leaky gut.’ Some microbes, such as candida albicans, are known to ‘burrow’ into the gut lining causing holes. Whenever there is serious digestive distress after eating, especially foods such as nuts, seeds, legumes, grains, wheat/gluten, there is a strong possibility of a ‘leaky gut’ condition. Toxic overload, chronic stress and a bad diet can also lead to leaky gut. Warning signs that you may have leaky gut If you suffer from: Food sensitivities or allergies; Gas, bloating, cramping; Inflammatory bowel disease such as Crohn’s disease or ulcerative colitis; One or more autoimmune diseases. Once the gut linings open up proteins like gluten or casein leak into your bloodstream causing inflammation. If left unchecked, over time this can lead to an autoimmune response and the development of issues such as Type 1 diabetes, rheumatoid arthritis, Graves’ disease, Hashimoto’s, lupus, fibromyalgia or chronic fatigue. Autoimmune disease is a big warning sign that you may have ‘leaky gut’[1]; Thyroid and adrenal issues; Joint pain or rheumatoid arthritis; Any type of malabsorption issues. Vitamin and/or mineral deficiencies indicate there is possibly a malabsorption issue which can be a sign of ‘leaky gut’; Skin issues such as acne, rosacea and dry, flaking skin are often linked to leaky gut and often once the gut is healed, these skin issues will clear up; Mood issues such as anxiety, depression, bipolar and other behavioural issues like ADHD have been linked to leaky gut, with more and more research coming out on the connection between your gut and your brain health. How to find out you have a leaky gut Currently, the only reliable test for leaky gut is a 'blood zonulin test'. Zonulin is a protein that affects the gatekeepers of your gut lining (ie the things that decide what to let through into your bloodstream and what to keep out). Zonulin can change the size of the openings in your gut lining. Some zonulin is necessary to ensure that certain nutrients get into the bloodstream. However too much zonulin can lead to leaky gut and a blood test can determine whether your zonulin levels are too high. Generally, gluten plays a big role in increasing zonulin, as do candida / yeast, harmful bacteria and parasites. Celiacs tend to have high levels of zonulin, even without one of these. This test is most valuable when a person is symptomatic. If you feel that you would like this blood test, the best option is to consult a nutritional therapist or qualified functional medicine practitioner. Testing can give valuable cause information, it can be a personal preference and cost can be a factor. Regardless of getting tested or not, changes to diet and lifestyle are the most effective ways to address a leaky gut.

Did you know that the liver is the largest and most complex organ in your body and performs over 500 tasks? Today we look at its role and what you can do to take care of it. Some of the 500 functions performed by your liver include: Neutralising toxins so they can be eliminated from the body; fighting infections; manufacturing proteins and hormones; controlling blood sugar; cleansing your blood. We read about the importance of detoxing to help our bodies get rid of the many internal and external toxins that accumulate in our bodies daily and which, if allowed to accumulate, can be extremely detrimental to our health. How to look after your liver day-to-day 1. Cut out late night snacks. Your body works in a daily cycle and between around 11pm and 3am, your liver is engaged in its regenerative cycle. If the body is digesting food during this time, both your sleep and the liver's detoxification processes will be disrupted. It is ideal to aim for a 10 hour gap between dinner and breakfast. 2. Know your fats. We need plenty of healthy fats in our bodies, but unhealthy trans-fats, such as those derived from fried and processed foods can be incredibly harmful. If you are unsure of what constitutes good and bad fats, please feel free to browse the articles shown here to enhance your understanding. 3. Reduce toxin intake. You can cut your liver's workload by reducing the amount of toxins that you expose it to. Try to eat organic foods, if your budget allows it; switch to filtered water; choose glass containers over plastic and look for non-toxic skin-care products. 4. Increase your fibre. You can support your liver by eating plenty of foods that are high in soluble fibre. This fibre binds to toxins and carries them out of the body. Try to include plenty of fresh vegetables, chia seeds, flax, fruit, beans and oats to make the most of this toxin disposal system. 5. Be a herbivore. Many herbs have properties that will help your liver. Milk thistle has antioxidant and anti-inflammatory properties that help your worn out liver to regenerate through the growth of new cells. 6. Zest for life. Lemon zest contains a phytonutrient called d-limonene that helps the liver to detoxify. Add some lemon zest to a smoothie or a salad dressing to make sure you don't miss out on this important nutrient. 7. Cruciferous vegetables. Cruciferous vegetables, such as cauliflower, Brussels sprouts and broccoli, play an important part in the liver by supporting the sulfation pathway, which removes excess estrogen. 8. Pick your protein. Try to make a portion of high quality protein part (but not all) of every balanced meal. Sustainable fish, lean meats and pulses are all good sources of healthy protein. 9. Seeing green. Green herbs and vegetables are fantastic for supporting your liver. Parsley, coriander, dandelion and rocket are perfect additions to any salad or soup. 10. Introducing Choline. Many people won't have heard of this essential micronutrient, but it helps to transport triglycerides (fat) away from the liver and is absolutely vital for normal liver metabolism. Good sources of choline include eggs, soy, lecithin and avocado.

Did you know that between 30% - 50% of people who are diagnosed with Alzheimer’s Disease turn out never to have had Alzheimer’s? It is only via an autopsy that Alzheimer’s can be diagnosed with certainty. Almost half the people believed to have Alzheimer’s are, upon autopsy, discovered to have had no brain plaques. This means something else was ‘wiping out’ the brain. This blog looks at other, very treatable, potential causes for dementia which are often being missed. Remember, modern medicine focuses on treating symptoms, not the underlying disease process and that’s a lot like treating the smoke while ignoring the fire. Leading edge science today tells us that diet and lifestyle have a profound role to play in determining the destiny of a person’s health with respect to brain function. Metabolism: The Journal of the Alzheimer’s Association, 2012 March; 8: 131-168, states that there is growing evidence linking thyroid dysfunction and Alzheimer’s. According to the Framingham Study, women with low or high thyroid function had a greater than two-fold higher risk of developing Alzheimer’s disease.[1] This study indicates that the target range for optimal TSH should be between 1.0 to 2.0. Signs of an underactive thyroid include fatigue, aching muscles, cold intolerance, weight gain, infertility/miscarriages when younger and constipation. If your thyroid TSH levels are over 2.5 it is worth considering optimizing thyroid function with a natural supplement such as Curamed (750mg, 1x2 a day). Discuss this option with a health practitioner. In the case of men, as a man ages so his levels of testosterone can decline. While this prompts most men to worry about their virility, there is actually a greater concern of developing dementia symptoms and Alzheimer’s. The male brain depends highly on the appropriate levels of testosterone to function optimally. Low testosterone may result in a decline in brain function and increased neurodegeneration. Studies have validated the idea that men with Alzheimer’s and dementia symptoms have lower testosterone levels. A 2016 meta-analysis concluded that “low plasma testosterone level is significantly associated with increased risk of Alzheimer’s disease in the elderly men.”[2] If you are worried about your testosterone levels, you should speak to a qualified nutritional therapist or other healthcare professional, who will be able to conduct the appropriate tests. I offer a free 30-minute phone consultation, where we can discuss any such concerns. There is a lot of research suggesting that vitamins B6, B9 (folate/folic acid) and B12 may help to prevent cognitive decline and more serious dementia such as Alzheimer’s Infections: Today we have a greater understanding of the extent to which infection by various microbes (bacteria, viruses and parasites) may be a risk factor for the pathophysiology of Alzheimer’s or to cognitive changes.[3] Candida is a common cause of mental fogginess. Controlling these chronic infections (Lymes, candida, even bladder infections etc.) with anti-bacterial or anti-inflammatory drugs will allow the prevention of inflammation, which is a risk factor for Alzheimer’s. To ease inflammation in the brain, add curcumin to your diet or take Curamed Superior Absorption (as wonderful as curcumin is, it is poorly absorbed by the body). Nutrition: There is a lot of research suggesting that vitamins B6, B9 (folate/folic acid) and B12 may help to prevent cognitive decline and more serious dementia such as Alzheimer’s. Vitamin B12 is an important vitamin for brain health and today almost half the population have sub-optimal blood levels of this vitamin. In fact, years of a vitamin B12 deficiency can result in irreversible brain damage. “In the elderly, cognitive impairment and incidental dementia may be related to the high prevalence of inadequate B vitamin status.”[4] In addition, high homocysteine and low folic acid levels are also risk factors of Alzheimer’s.[5] High levels of homocysteine is a known brain toxin. A simple blood test with your nutritional therapist will check your homocysteine levels. B vitamins (folate, B6 and B12) have been shown to help lower homocysteine levels. Like many degenerative diseases, Alzheimer’s is affected by not looking after your diet and lifestyle. The actual damage in the brain is often caused by inflammation linked to too many oxidants, blood sugar problems, raised cortisol, high homocysteine and exposure to toxic metals. Your diet should aim to include plenty of fresh fruit and vegetables (aim for a mix of all colours), seeds and fish such as mackerel, organic or wild Alaskan salmon, sardines, anchovies, rich in omega 3 and vitamin E. Eat whole-foods, and avoid refined foods and sugar, smoking, alcohol and fried foods. Too many pharmaceutical drugs: There is a dramatic increase in the number of pharmaceutical drugs people are taking today, including over the counter drugs. More and more long-term use of drugs such as heartburn medication,[6] antihistamines,[7] etc. are being recognised as possible risk factors for dementia and Alzheimer’s or for causing symptoms which mimic these illnesses. Often scaling back on medication helps clear up the mind. This must only be done under the supervision, and with the agreement, of your GP. Grains: According to renowned neurologist David Perlmutter, MD, a diet high in wheat, refined carbohydrates and sugar is detrimental to our brain. Such a diet increases inflammation and is one of the greatest risk factors for neurodegenerative diseases like Alzheimer’s. Power your brain with healthy fats such as avocado, coconut oil, olive oil, fatty fish. Aim to reduce your intake of grains, refined carbs and sugar The good news: Since diet and lifestyle have become more and more recognised as being at the root of dementia and Alzheimer’s, along with the factors mentioned above, there is a lot that can be done to reduce your risk of becoming another statistic. Check your hormonal status. Make sure you are being treated for any infections. Get tested for vitamin and mineral deficiencies, particularly B vitamins. Know your homocysteine levels, which should be below 10mnl. Under your doctor’s supervision, consider scaling back on your medications. Power your brain with healthy fats such as avocado, coconut oil, olive oil, fatty fish. Aim to reduce your intake of grains, refined carbs and sugar. And finally, make sure you include exercise, sleep, stress reduction, sun exposure and social interaction as part of your lifestyle. For more practical advice, check out these 8 Tips for maintaining a healthy brain.

All these tips on creating healthy habits to boost your mind, body and soul will be futile if your diet is high in processed foods and junk, fast food choices. Clean eating and good nutrition are essential to help boost your overall wellbeing. Here are some simple healthy eating tips to get you started: Rethink your breakfast. If you are still eating a grain-heavy, sugar-filled breakfast it’s time for a change. Breakfasts made up of bread, toast, croissants, pancakes and cereal are among the worst choices to start the day. Breakfasts like this, high in refined sugars, set your day up for blood sugar spikes, energy level slumps and problems concentrating and focusing throughout the day. Starting the day with a breakfast that includes protein and/or healthy fats will promote the steady release of glucose into your bloodstream. This will give you stable energy levels throughout the day with a much better ability to stay focused as well as reducing your need and craving for snacks in between meals. Examples of a healthy breakfast include eggs (here is a recipe for a delicious breakfast omelette), smoked salmon, yoghurt with nuts, seeds and berries, smashed avocado on toast. Eat more healthy fats. Feel confident to include healthy fats into your daily meal plans like butter, eggs, avocados, coconut oil, olive oil, ghee, goose fat and nuts and seeds. The Mediterranean Diet consistently tops the list of the healthiest diets in the world and it is a diet high in olive oil and many other saturated fats. After decades of indoctrination about fats being the villain in cardiovascular disease, many people are still finding it difficult to understand not only that healthy fats are not implicated in heart disease but also that they do not make us fat. Replace sweetened drinks (including those sweetened with artificial sweeteners) with plenty of pure, clean water. Aim to include more fruit and vegetables in your daily meals. Here are 25 tips to help you increase your fruit and veg intake. Add some protein to each meal. Including protein with each meal is a great way of keeping your blood glucose levels stable, particularly important for diabetics. Protein is essential for the body to stay healthy so look to include lean meat, fish and chicken in your diet. Protein is also present in legumes and nuts. Look for colour and variety when choosing fruits and vegetables. This will ensure you are getting a wide selection of different vitamins, minerals, enzymes and antioxidants. Following these steps will help you to maintain a healthy diet that can enhance your mind, body and soul.

Sunshine is our main source of vitamin D. It is important to get out in the open every day if possible to make sure you get enough of this essential nutrient. Vitamin D controls so many functions - from reducing inflammation to boosting mood, building bones, building the immune system and even preventing cancer. Today, many people worldwide are vitamin D deficient. Most of us simply don't have enough exposure to sunlight, whether because of the overuse of sunscreen (which blocks 97% of our body's vitamin D production) or because we live in a northern climate or because we do not get enough natural dietary Vitamin D (fatty wild fish like herring, mackerel and cod liver oil). When our bodies are exposed to sunlight, as much as 80% - 100% of the vitamin D our bodies need comes from the sun. Even aside from vitamin D, regular safe sunlight exposure is known to enhance energy and mood through the release of endorphins. Here are some healthy sun exposure tips: Avoid burning. Build up your tolerance by starting early in the spring. Build up to 15 to 30 minutes maximum of unprotected exposure no more than 4 times a week. Expose as much skin as you can, not just face and arms. Increase your intake of antioxidant-rich foods by eating several servings of vegetables and fruits. These foods boost your body's natural 'internal sunscreen' by strengthening skin cells and helping to protect them from any sun damage.

Habits are processes that power our lives. Good habits help us to achieve our goals. Once an activity becomes a habit, we no longer have to consciously summon the motivation each time we need to perform it. Instead, our brains will do the motivating and what was once a chore will become an urge. Tip 7 dealt with the motivation you need to make changes. This tip is designed to help you achieve those changes. For example, if your goal is to lose 20lbs and you start getting into the habit of exercising daily, eating healthier etc, this will help make your goal more achievable. Habits take otherwise difficult tasks and make them easier through repetition. Habits shape our lives far more than we realise. In fact, once we develop a habit, our brains actually change to make the behaviour easier to complete. Habits become automatic and rewire the brain. Here are some tips to help you start cultivating healthy habits: Start building small habits. If you are a person who never exercises, aim to exercise for 10 minutes, 3 times a week, and build on that. Small changes bring big results. Once small habits become ingrained, start to increase the degree of complexity. Switch your focus from specific goals to creating long-term habits. Continuous improvement can become a way of life. Know that building one single habit often has a wider impact on our lives. For example, a person who starts exercising daily may end up eating better and drinking less alcohol. If your goal is to speak another language fluently, get into the habit of practising it 10-15 minutes a day. This will make your goal more achievable. Whatever it is you want to change in your life, whatever goal you want to achieve, once you have acquired the motivation, start creating the habits and before you know it you will be feeling the change.

The main function of the lymphatic system is to cleanse toxins from the body and protect against harmful invaders. The lymphatic system touches almost every part of the body and although we may not see or feel it, it is one of the most important systems in the body and yet is often completely ignored. The lymphatic system works by carrying our body's waste away from the tissues and into the bloodstream, making it a key detoxification pathway. This is why keeping your lymphatic system functioning properly is directly related to your overall health. The problem with the lymphatic system, however, is that it does not have a pump and so can easily become stagnant, particularly when overwhelmed with toxic debris. This in turn can lead to impaired immunity, disease, cellulite, edema (fluid retention), chronic pain and fatty deposits. A sluggish lymphatic system can be the root cause of swollen glands, eczema, arthritis, sinus and ear infections, throat problems, colds, tonsillitis, bronchitis and even pneumonia. The good news, however, is that it doesn't take much to keep your lymph moving. Here are some tips: Rebounding. Rebounding is jumping on a trampoline for a few minutes a day. This passively moves the lymph while stimulating circulation. Rebounding requires very little space and no special equipment beyond the rebounder itself. Rebounders, also known as mini-trampolines are easy to purchase online. Massage. We all love a massage and lymphatic massage specifically targets the flow of lymph in the body. Studies have shown that lymphatic massage can push up to 78% of stagnant lymph back into circulation. Dry brushing. This is a simple 'at home' method of getting your lymph moving. You simply take a dry brush with coarse bristles and brush your skin, before your daily bath or shower, always moving in the direction of your heart. Over time this not only stimulates your sweat glands, opens pores and gets rid of dead skin cells but often reduces cellulite. Practice yoga. Yoga, with its inversions such as handstands and headstands, shoulder stands etc helps drain the lymph towards the heart. Twists and other yoga poses cause the muscles to squeeze, contract and relax, stimulating the natural flow of the lymph through the body, relieving congestion and encouraging detoxification. Aim to drink 8 glasses of water a day. Lymph is about 95% water. This is one of the reasons why staying hydrated is so important. Without adequate water, lymphatic fluid cannot flow properly. One of the most common causes of lymph congestion is dehydration. To rehydrate the body we need water and only water (not coffee, tea, alcohol, juices etc). These are several tips to help you get your lymphatic system working, particularly if you are chronically ill. When the lymph is working well it is easier for us to stay healthy. If you are unwell, getting the lymphatic system functioning properly will help immune cells travel around your body to fight bacteria and other infections, resulting in a more reactive immune response.

There is a surprising amount of research on the health benefits of keeping a journal. Writing in a journal is a powerful exercise in stress reduction. There are few opportunities in life to spill out your deepest emotions without fear of judgement and journaling is one of them. Using a journal helps to get negative emotions out of your system and has a cathartic effect. It might seem strange if you have never journaled before, but you will probably grow to view writing as a form of therapy. It's simply a space to write down how you truly feel and process your thoughts. Recording how we feel about a particular event, argument, emotional upset etc. tends to put things in perspective. Often we find that when we revisit how we reacted to or felt about a particular event, we realise how irrational we were 'in the heat of the moment.' Recording our thoughts on paper often helps us see them more clearly. Journaling is perhaps the greatest tool you have to document your progress when you are making dietary changes aimed at better health or weight loss. Any climb back to health requires you to pay attention to your body, notice what is going on and adjust according to what works for you. Try writing down what you eat and how you feel after eating meals and snacks. You will be so much more aware of your reactions to certain foods. When it comes to keeping a food diary, know this about the food you are eating: If you are eating real food that is right for you, you should feel satisfied after the meal and you should not have any cravings. You should have abundant, solid energy, not nervous energy or tiredness and you should not feel moody or depressed (unless you have good reason). Irritability for no reason is a symptom of a poor diet. Keeping a daily journal will help you make observations like these after each meal. Eating foods we are sensitive to and junk foods can cause stress to our bodies and can be a major contributor to numerous health issues. Finally, journaling is something you do for yourself and no one else. Get yourself a beautiful journal that inspires you to get started. For more information on keeping a health journal go to the three articles I wrote for the website Anything Goes Lifestyle Magazine on keeping a health journal, in particular noting the effects of Nutrition, sleep, exercise and stress.