Probiotics have become really popular in the last 10 years.  Gut health has become a hot topic and it’s about time in my opinion.  As a Naturopath I have always looked at gut health first when I saw a client, it is the root of all health and a disrupted digestion will cause havoc in all areas of your health.
 
Probiotics have become the heal all panacea of the decade, but did you know that not all probiotics are created equal?
 
Pro’s and cons of liquid/yoghurt/capsuled probiotics

• Yoghurt – natural yoghurt is a good source of probiotics but any added sugars will counteract the good you are trying to achieve.  Yoghurts tend to be helpful for Issues between the mouth and the stomach (upper GI).
• Liquid – There are many liquid probiotics on the market, some better than others.  They are ok for upper GI issues, oral issues but I have rarely seen good results for any lower GI issues, plus they often contain a lot of sugar.
• Capsule – This is my favourite form of probiotics to use for most digestive issues.  They survive to the lower GI (stomach, small intestines and large intestines).  

 
How to use a probiotic
 

• Start with a large dosage (normally 5x the recommended) – the body will excrete what it doesn’t use
• Take for a minimum of 3 months daily
• I tend to advise taking in the morning
• Before or after food is normally ok for the majority but will depend on the reason for taking in the few.

 
Simple solution

• If you suffer from constipation/diarrhoea a large dose of probiotics can help to clear.  If either is persistent seek medical advice.

 
 
Keep an eye out, next week I’ll go into what specific strains of probiotics help specific symptoms.
 
 
 
You can follow carina at:
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The Nervous system can seem very complex, but in a simplified view we are mostly in Sympathetic Nervous System (SNS) dominance these days, the fight or flight, anxiety, on edge, always on the go.  We need to try to move things back to our Parasympathetic Nervous System (PSNS), the calm place, happy, safe, slow.
 
So, how can we calm the GO (SNS) and promote the SLOW (PSNS) with food?  We looked at many other ways to help get to that space of peace in this month’s Rest & Rese webinar, Systems Overload – Link:  
https://lp.constantcontactpages.com/sh/fUVU3Op/RestResetWorkshopSeries

Following on from this I decided write this week’s article on the topic, here are some foods that can really help ground you and get you out of that wired energy.

1 - Protein - this can be any form of protein:
Red meat
Poultry
Fish/Seafood
Eggs
Dairy
Nuts
Seeds
- do your best to keep it as natural as possible

2 - Get an oil change - move from hydrogenated fats to Omega 3 oils:
Deep sea fatty fish
Organic eggs
Avocado's
Coconut oil
Flaxseeds
Nuts

3 - B vitamins:
My favourite - Nutritional yeast
B vitamin supplements

4 - Get back to your roots, specifically your root veggies:
Carrots
Beetroot
Potatoes
Sweet potatoes
Parsnips

5 - Spice it up - hot chilli’s, research shows capsaicin in chilli’s can significantly lower the SNS reactivity

6 - Get hydrated - drink your water.

7 - Chew your food - give your digestion a chance to absorb the goodness to support your nervous system


A few things you should think about reducing are:
- Caffeine - Stimulates SNS
- Alcohol - Stimulates SNS
 
Food is one part of the picture but it’s important not to ignore it!
 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Follow her journey on Facebook & Instagram:
It’s A Natural Choice  
We love breaking fads
Join Facebook group – The Natural Health Tribe
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My recipes are Basic to cook but definitely not basic to taste, I am a great believer in keeping it simple & I love traditional cooking & learning new skills & tastes from other countries.

For the winter here is my tip for keeping it simple, full of flavour & considerate on the wallet.

One word – MINCE

Yes mince – beef/lamb/turkey/chicken/vegan/lentils. If you can cook a basic mince with good flavours you have the basis to:
• Lasagne
• Bolognaise
• Meatballs
• Chilli
• Curry
• Shepherds/cottage pie
• Burgers
• Baked aubergine/peppers stuffed with mince
• Baked potatoes topped with mince
• Rich ragu
• Kofte
• Mousaka
• Bobotie
• Taco’s
• Enchiladas
• Meatloaf
• Hotpot
• Samosa’s
It all starts with a good mince recipe. Here is mine:
Serves – 4
Prep time – 15 mins
Total time – 55 mins

INGREDIENTS
- 1 Tbsp rapeseed oil/ghee
- 1 medium onion – peeled and diced
- 2 carrots – peeled and diced
- 4 cloves garlic – peeled and crushed
- 2 ½ cups ground beef/chicken/lamb/lentils
- 2 cups mushrooms – sliced
- 2 Tbsp plain flour
- 2 tins chopped tomatoes/ 1 bottle of passata
- 2 Tbsp tomato paste
- 2 Tbsp sweet chilli sauce/sriracha (optional)
- 1 stock cube
- Salt & pepper to taste

METHOD
- Pour the oil into a large heavy based pan
- Heat the oil on a medium to high heat
- Add the onion, & carrot & cook for 2-3 minutes, add the garlic for a further minute
- Add the mince/lentils & cook for a further 10 minutes or until brown, breaking up any large clumps of mince
- Add the mushrooms for a few minutes
- Sprinkle the flour in & mix through, cooking for another 4 minutes
- Add the tomatoes/passata, tomato paste & sweet chilli/sriracha sauce and mix well
- Add the stock cube & mix through thoroughly, then cook for another 10 minutes
- Season to taste & voila, perfect mince to start any of the above meals with.

Follow @welovebreakingfads for lots more Basic Not Basic recipes

You can follow carina at:
www.itsanaturalchoice.com 
www.breaking-fads.com 
Follow her journey on Facebook & Instagram:
It’s A Natural Choice  
We love breaking fads

​

​With so many fad diets it’s really hard to keep up with what you should & shouldn’t be eating, and as a result many of us end up being deficient in one nutrient or another at any one time.
 
Vitamin B12 specifically seems to be low these days.  This nutrient is key for:

• Nerve cell health
• Blood cell health
• DNA production

 
Causes of B12 deficiencies:

• Medication – PPI’s, medications that affect the digestive system
• Medical conditions – pernicious anaemia, diabetes, conditions affecting the stomach/intestines, malabsorption, anorexia/bulimia, pregnancy, cancer, blood disorders, inflammatory issues and infections
• Diet – Vegans and vegetarians need to be aware of their B12 consumption

 
 
What are some of the signs you might notice if you are B12 deficient?

• Skin issues
• Deteriorating eye health
• Neurological issues – changes to your movements
• Anaemia
• Pale yellow tinge to your skin
• Neuropathy/pins & needles/burning sensation in the hands, feet, arms or legs
• Oral health issues – ulcers/sores/swollen tongue/tongue redness/glossitis
• Irritability
• Depression
• Reduced mental capacity – memory issues, understanding and judgement

 
What to do:

• Get a blood test for B12 taken

 
Foods to eat:

• Beef
• Ham
• Pork
• Poultry
• Lamb
• Shellfish
• Crab
• Dairy
• Eggs
• Spinach
• Beetroot
• Chickpeas
• Nooch – nutritional yeast

 
Supplements

• B vitamin complex – do not take singular B vitamins alone without supervision of a therapist
• Nutritional yeast supplements
• If none of the above is having a strong enough effect you may need to consider Vitamin B12 injections.

 
If you are experiencing any of the above symptoms ask your GP for a B12 blood test.
 
I myself get mouth ulcers and neuropathy from my cancer treatments and find a good dose of nutritional yeast supplements help to relieve the symptoms within a few days. 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Follow her journey on Facebook & Instagram:
It’s A Natural Choice  
We love breaking fads
Join Facebook group – The Natural Health Tribe
@itsanaturalchoice
@welovebreakingfads
 
 

I am a big fan of Hygge, it’s known as the Danish way to live well.  The name Hygge comes for the Norwegian word for well-being.  It’s quite similar to the word hug and I think that is no coincidence, it is like giving yourself a hug.
 
Why should we be looking at the Danes and the Scandinavians for advice on living well?  It’s simple, they are the happiest people in Europe(there is even surveys to prove it), they have  a good quality of life, good homelife, strong sense of community and a good work life balance. They meet with friends and family more often, and were shown to be the calmest and happiest.   They prove to us all that it is very possible to live in today’s world and be happy without joining the “rat race” and fast pace of life we see so many getting caught up with in today’s society.  Something they are doing is most definitely working.
 
To the Danes it’s like a feeling of Home.
 
So what can you do to introduce a bit of HYGGE to your life?

• Make time for friends and family – to simply spend time together
• Light a candle, it doesn’t even have to be a smelly one – have you noticed how you feel when you go to a restaurant with candle/soft lighting rather than harsh lighting
• Surround yourself with things that bring you joy, not just the latest thing
• Eat foods that nourish
• Be present – put the screens aways for a while
• Think more we than me – make it about looking after one another rather than predominantly the self
• Comfort – soft cosy socks, warm jumpers, take a break, relaxation, cosy warm blankets
• No drama llamas here- if you don’t want to join in the drama excuse yourself
• Vibe with your tribe – spend more time in the company of those who leave you feeling good
• Gratitude – take things in, be in the moment and acknowledge the things you have gratitude fore, big or small
• Get out - spend time in nature and fill all your senses

Let me know what you introduce and remember it's not  a race.  Small changes made consistency will change your course
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com
Follow her journey on Facebook & Instagram:
It’s A Natural Choice  
We love breaking fads
Join Facebook group – The Natural Health Tribe
@itsanaturalchoice
@welovebreakingfads