The best probiotics for restoring the Microbiome

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Gut health is all the rage, and it seems every supplement company has jumped on the probiotic bandwagon. However while supplemental probiotics are great for short-term immune modulation and ‘crowding out’ pathogenic bacteria, they will not sufficiently restore a diverse and healthy microbiome in the long run. This is due to the fact that (a) a healthy microbiome should contain thousands of different species and strains of gut bacteria, not just the few provided in a supplement; and (b) those strains of probiotics found in supplemental form are generally only transient species that are not able to permanently colonize the gastrointestinal environment.
So how do you restore a healthy microbiome in the long term? Not surprisingly, food is the answer. Fermented foods or beverages such as kefir, kombucha, sauerkraut, and all manner of other pickled veg provide a huge variety of beneficial microorganisms for the gut. Couple this with beneficial pre-biotics (food for probiotics) which are generally obtained from fibre rich foods such as most fruit and vegetables, and particularly resistant starch (the best source of which is cooked then cooled potatoes) and you have the recipe for a healthy and robust microbiome.
Fermenting your own vegetables is ridiculously easy. Just take your favorite veg (just make sure it’s organic as you are relying on the natural soil microbiota on the surface to enact the fermentation process, and you don’t want any pesticide or herbicide residues in there), shred to a course consistency, and either squeeze with your hands or ideally pound with a heavy implement to release the juices. Mix in some Himalayan or Celtic salt to taste, and whatever dried herbs tickle your fancy (my favorite combo is carrot, cabbage and dill). You may need to add a bit of filtered water if there is not enough juice for the next step.
Press the mixture into a jar, leaving about 5-10 cm of space at the top depending on the size of the jar. The vegetable juices should be sitting over the top of the vegetables themselves. Leave the jar with the lid on at room temperature for a few days, opening the lid once daily to release the gas that builds up during fermentation. Then place the jar in the fridge.
You should wait at least 2 weeks before eating the vegetables, but really a couple of months is ideal. If you suspect you have dysbiosis (an imbalance of healthy and detrimental gut bacteria) you should start slowly with consumption, building up from a teaspoon a day to several tablespoons over the course of a few weeks.
Not only can a healthy microbiome aid digestive function and boost immunity, it also has a massive impact on mood modulation. Start making fermented foods a part of your daily diet and your health will most certainly improve.
In wellness,
James

Home made flu brew

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With two young kids, one of which attends preschool a few days a week (or the snot factory as I like to call it), our home has definitely entered the cold and flu season.

In addition to the obligatory cod liver oil, echinacea and olive leaf that is regularly dosed, I like to use a home made syrup to keep our immune systems strong through the winter months. It’s easy to make and keeps well in the fridge (and I reckon it tastes pretty good as well).

Flu Brew

Ingredients

250ml honey (preferably raw and organic)

12 small cloves of garlic (or a few big ones), finely chopped

1 medium brown onion, finely chopped

2 tablespoons of ginger, peeled and grated

1 tablespoon of turmeric root, peeled and finely grated

A few sprigs each of rosemary and thyme

Method

Put all ingredients except the honey into a large jar (at least 500ml).

Pour the honey onto the ingredients, making sure they are well covered.

Let the brew sit at room temperature with a lid on for at least 24 hours (I leave mine for a few days). The honey will extract the antimicrobial constituents form the herbs over this resting time, so the longer the better.

Strain off the vegetable matter and discard (or put it into your next stew!) – you will be left with a thin syrup. Store this in the fridge, and it will keep for at least 6 months.

We use a tablespoon daily for adults and a teaspoon daily for little ones as a preventative, and repeat 3 times a day when sick. Note that due to the honey content, it is not suitable for children under 1 year old.

You can eat it straight off the spoon, or mix it into your favorite tea (it’s great in some lemon and hot water).

Hope you stay well this winter!

James

Super soup

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As the weather gets colder, it’s time to cook up all those warming foods that nurture and nourish us through the winter. Stews, pies and especially soups become an antidote to the chill.

This is my favourite soup recipe – delicious, warming, and very nutritious. And also really really easy.

Ingredients

8-12 cups of mixed diced vegetables (I like to use potato, sweet potato, carrot, onion, garlic, brocolli and zucchini)

1/2 block of unsalted butter (yes you read it correctly – one half of a block of butter)

A generous teaspoon or two of Himalayan or sea salt (I like to use a smoked sea salt to give the soup a richer flavour)

Method

Place the root vegetables, garlic and onion in a large saucepan or pot (into which a steamer attachment can fit). Cover with water and boil.

Place the other veg into the steamer and place on top of the pot.

Once all of the vegetables are soft, tip the veg in the steamer into the pot below with the root vegetables (don’t throw out the water otherwise you’ll be throwing out much of the nutrition as well!). Add the butter and salt. Then use a stick blender to liquefy.

That’s it! You can add any other spices as you see fit, but I find the butter and salt bring out all the natural flavours of the veggies beautifully. The butter also does a great job of helping to properly absorb all the fat soluble vitamins in the veggies such a beta-carotene, E and K.

If you want to make this soup even healthier, you can use pre-made bone broth to boil the root vegetables instead of water.

Enjoy a bowlful and then freeze the rest as a healthy lunch option for the week ahead.

Enjoy!

In wellness,

James

Spiced hot chocolate

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With the cooler weather taking hold, I’ve been experimenting with variations on the theme of hot chocolate. This recipe is my all time favourite – and it’s good for you as well. The cacao provides quality antioxidants, the coconut milk provides medium chain triglycerides (excellent for increasing your metabolism), cinnamon is excellent for balancing blood sugar, and ginger is a fantastic anti inflammatory.

Ingredients

1/2 cup of coconut milk

1/2 cup of water

2 tsp raw cacao powder

1/2 tsp cinnamon powder

1/4 tsp ginger powder

3 bruised cardamom pods

1 tsp honey

Method

Put all the ingredients in a saucepan and heat at a low temperature on the stove top for 10 minutes. You want to keep the liquid just below boiling point.

Pour into your favourite mug and enjoy!

To make it even spicier, you can add 1/4 tsp of cayenne pepper.

Bring on winter!

In wellness,

James

Chicken liver pate recipe – a true superfood

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Liver is arguably one of the most nutrition dense foods you can eat. It is chock full of Iron, Potassium, Magnesium, Zinc, B vitamins, and the fat soluble vitamins A, D, E and K. Although the incorporation of liver into regular meals has largely become a thing of the past in Western cultures (to the detriment of our health), pate is a great snacking option for those looking to add some health boosting liver into their diets in a form that doesn’t have the ‘ewwww’ factor of whole cooked liver.

Note that a common objection for eating liver is often the presumption that the liver is an organ that stores toxins and is thus toxic to eat. The reality is that although the liver does process toxins for removal from the body, it does not actually store the toxins. These are far more likely to be stored in adipose (fat) tissue if unable to be eliminated.

Pate is incredibly easy to make, and costs a fraction of the store bought alternatives. What’s more, you can control the ingredients you use. This is important as you should source organic liver whenever possible to maximise the nutrient density of the final product.

Chicken liver pate

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Ingredients

500g organic chicken liver (I love the Cleavers brand)

2 tablespoons of unsalted butter

250g of mushrooms, roughly chopped

2/3 cup of dry white wine

1/2 tsp dried rosemary

1/2 tsp dried dill

1/2 tsp mustard powder

2 cloves of garlic

2 Tbs lemon juice

1/2 stick of softened unsalted butter

Method

Melt the 2 tablespoons of butter in a heavy saucepan. Fry off the liver and mushrooms until the liver is browned (approx 10 minutes). Add the wine, garlic, lemon juice, dried herbs and mustard powder. Bring to a boil and cook until the liquid has evaporated.

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Cool the mixture, then add to a food processor or blender with the softened butter. Season to taste. Blend until smooth.

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You can store the pate in the fridge in an airtight container for a couple of days, or you could freeze it for up to 2 months (drizzle some olive oil over the pate until covered to keep it fresh when freezing).

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Enjoy the nutrient packed goodness as a snack with chopped veggies or crackers.

In wellness,

James

BPA-free plastics may be as harmful as their BPA containing cousins

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By now most people would be familiar with the safety concerns in regards to a chemical called BPA (bisphenol A). This chemical was used extensively in the manufacture of plastics until recently, when research showed that it can readily leech into the liquids and foods the BPA plastic container holds. Once absorbed into the bloodstream, BPA causes a powerful disruption of cellular processes which can have far reaching effects on health, including:

  • Thyroid dysfunction
  • Obesity
  • Neurological disorders
  • Cancers of the breast, brain and prostate
  • Heart disease
  • Reproductive disorders
  • Asthma

Of most concern is that BPA has shown the ability to reprogram cellular DNA, removing gene expressions such as tumor growth suppression. These genetic changes can then be passed down to subsequent generations, meaning that the plastic bottle of water you drink today may predispose your future child to cancer.

BPA out, BPS in

The use of BPA containing plastics is gradually being phased out (most Western countries have mandated it be removed from baby bottles), and the solution of the multi-billion dollar plastics industry has been to use a BPA alternative called bisphenol S (BPS). It was thought that BPS would be a safer option due to some early research indicating it leeches less readily than BPA, and also is unlikely to have the oestrogenic and cell disrupting activity of BPA. However some recent studies have shown this not to be the case. BPS is readily detectable in the bloodstream of the majority of any western population group tested, thus proving that it does indeed readily leech from the plastic. An early study showing clear oestrogenic activity on human cell lines from BPS was aggressively shut down by the legal representatives of the Eastman Chemical Company (a major plastics manufacturer) on the basis that the testing was performed ‘in vitro’ (meaning outside the body). Further studies performed ‘in vivo’ (inside the body) in a variety of animals also have shown clearly adverse activity on cellular function, and are also being legally pursued by chemical manufacturers to have them silenced.

The regulation of chemicals used in food storage is practically non-existant

The truth of the matter is that when it comes to the containers that carry our food and drinks, there is very little government regulation around the materials that are used. Despite the clear evidence against BPA (and now BPS), the chemical manufacturing industry is fighting tooth and nail to keep these plastics in circulation. We will likely see the eventual removal of BPS from many plastics in the future (from public pressure once this information is disseminated, rather than from any industry regulation), only to be replaced with the next toxic plastic derivative (BPG? BPR? I’m sure they will come up with another name that doesn’t contain the ‘BP’ prefix by then!). Please do not assume that these chemical manufacturers have your best interests at heart – they are driven exclusively by profitability.

The solution

Really the solution to this issue is simple – stop buying foods and beverages stored in plastic. Follow these tips to minimise your exposure to chemicals leeched from plastic containers:

  • Eat whole, real food rather than packaged and processed food.
  • If you are purchasing processed foods, buy them in glass containers, paper, cardboard or tin (but be aware that most tinned liquid goods are lined with BPA plastic).
  • Never heat food in a plastic container – this greatly accelerates the leeching of chemicals.
  • Do not wash plastic containers in the dishwasher, as this accelerates the degradation of the plastic and its ability to leech toxins.
  • Use glass containers for food storage. If you must store food in plastic tupperware, wait until it has cooled until you place it in the container.
  • Water bottles should be either stainless steel or glass (and they should be reused – the environmental impact of discarded plastic water bottles is horrific).

Please share this post with your friends and loved ones so the truth of the health impacts of all plastics are made known.

For your health, the health of your family, and the health of the environment, say no to plastic.

In wellness,

James

How your gut microbiome can affect your mood

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By now most people are familiar with the concept of colonies of bacteria being present in your digestive system, and how they can affect your health. To date, most research on the specific combinations and quantities of these bacteria (termed your ‘microbiome’) has been focused on their ability to alter immune function. Recently, however, there have been a number of studies published on the ability of your microbiome to affect your mood. One recent study demonstrated a clear difference in the microbiota of patients with major depressive disorder as compared with healthy controls.

How bacteria can affect mood

We have long known that the brain transmits signals to the gut via the vagus nerve pathway, leading to clear digestive disturbance in people experiencing heightened emotions or stress. What has now become clear is that these nerve transmissions can also travel in the opposite direction – there is a strong indication that signals travelling from the gut to the brain are actually far more intense and frequent than those travelling the other way. A healthy microbiome will produce signalling chemicals that help to up-regulate neurotransmitters such as GABA which calm the nervous system, however an unhealthy microbiome will suppress this effect as well as produce inflammatory signals which can lead to raised cortisol production and heightened feelings of stress and anxiety.

Your gut is your second brain

Your brain contains vast quantities of neurons which transmit information for the function of every cell in your body. What may surprise many is that your gut also contains vast quantities of these neurons, and that these neurons also transmit information that can effect the function of every organ system. These neurons are stimulated by neurotransmitters such as serotonin, which regulates mood control, aggression and depression. Amazingly your gut contains far greater quantities of serotonin that your brain, however in the presence of an unhealthy microbiome this serotonin production is greatly diminished. The result of diminished serotonin can be increased rates of depression as well as behavioral disorders and anxiety.

How to ensure a healthy microbiome

  • Avoid processed foods
  • Avoid alcohol and drugs
  • Eat fermented foods such as fermented vegetables, sauerkraut, keffir, kombucha and quality yoghurt
  • Take a quality multi-strain probiotic supplement

Take good care of your gut, and your gut will in turn take good care of you!

In wellness,

James

Why bone broth may be the best food for health

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In Naturopathy we have a saying: “It all comes back to the gut”. The theory is that pretty much all chronic disease can be traced back to gut dysfunction, for the following reasons:

  • Your digestive system is responsible for the breakdown and absorption of nutrients from the food you eat. If you are not absorbing nutrients effectively because of an issue with this digestive system, the subsequent nutrient deficiencies can and will result in disease.
  • Your digestive system is actually your first line of defense against  most environmental pathogens. If there is a breakdown in the structural or functional aspects of this system, you are much more prone to infection.
  • Your brain is intimately linked to your gut through both neural and hormonal feedback loops. A dysfunctional gut has been linked to a range of psychiatric disorders including depression.

So it becomes clear that if we are to properly restore and maintain health, it is crucial to pay close attention to the wellbeing of our gut. This involves ensuring a healthy population of ‘good’ gut bacteria (termed the microbiome), an effective digestive function, and most importantly a sound structure.

Bone broth – the ultimate gut healing agent

In order for your digestive system to function effectively it must have an appropriate degree of permeability. Too little, and not enough nutrients can pass into your bloodstream and supply your body with the fuel it needs. Too much (the more common scenario), and food molecules enter the bloodstream before they are appropriately broken down. These larger molecules can then trigger an immune reaction, resulting in inflammation, food sensitivities or intolerances, and possibly auto-immunity in an organ system. More permeability also allows pathogens to more easily enter the body and cause infection.

Too much gut permeability – popularly termed ‘leaky gut’ – is caused by many factors, all of which feature commonly in the modern Western lifestyle: processed foods, gluten, dairy (for some), pharmaceutical and illicit drugs, alcohol, and stress. Obviously the best way to avoid developing a leaky gut is to avoid all of these causative agents, however for many this is either impractical or undesirable. The answer then is to provide the nutrients that your gut needs to maintain an effective barrier – enter bone broth.

Properly prepared bone broth contains gut healing agents such a chondroiton sulfate, glucosamine, and collagen. It also contains a raft of bioavailable minerals such as calcium, magnesium, phosphorous, silicon, and sulfur. These will not only help in maintaining a healthy gut, but also in rebuilding connective tissue in joints and other crucial membranes (such as the blood-brain barrier).

Easy bone broth recipe

Bone broth is incredibly simple to make. You can use the bones from any animal, just make sure you use the ones containing either knuckle joints or marrow (such as shin bones) to get the most connective tissue possible. You should also use organic bones wherever possible to avoid leeching toxins as well as beneficial nutrients into your broth. I love to use the chicken drumstick bones leftover from previous recipes and frozen until I have enough to fill the pot. Throw in a few bay leaves, some peppercorns, and a hefty splash of apple cider vinegar (this helps leech the minerals from the bones into the broth). Then simply cover the bones with boiled water and simmer at the lowest heat possible for at least 12 hours – 24 hours is best. A slow cooker is definitely the ultimate bone broth making tool, however you could also make this on a stovetop in a large pot. Once the broth is ready, remove and discard the bones and strain off the liquid. You know you’ve got a good broth when it turns to jelly upon cooling as this indicates a high amount of gelatin.

The broth then becomes a great base for soup (just add your favorite veggies and herbs), a stock for making meals such as risotto, or a therapeutic tool for anyone suspecting they have leaky gut. I highly recommend sneaking some bone broth into the food of any child that is displaying signs of food allergy or intolerance. You can even safely add the broth in small amounts to baby food to add crucial minerals to their diet and improve their immune function through better gut integrity. The broth can be safely stored in the freezer for up to 3 months (use an ice cube tray to freeze small portions for kids).

I urge you to get some bone broth into your diet and improve the integrity and function of your gut. In doing so, you will greatly improve the health of both you and your loved ones.

In wellness,

James

The 5 foods you should never eat

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Here are the 5 foods you should never purchase for consumption, and the healthy alternatives to them. Use these suggestions to make wiser purchasing decisions next time you’re at the supermarket.
In wellness,
James

The top 4 medicinal herbs to grow at home

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For many people, Naturopathy and herbal medicine are mysterious arts shrouded in complicated plant chemistry and medical terminology. However once upon a time, most people had a pretty decent understanding of at least a dozen key herbs that could alleviate disease states, including where to find them and how to prepare them for ingestion. Unfortunately most of us have lost this connection with the land that can both nourish and heal us. However it’s never too late to get your hands dirty and grow your own herbs to stem many of the chronic diseases of our modern age. In this article I’ll outline the four key herbs I recommend everybody to grow in their garden or in pots on their balconies, as well as how to prepare the herbs to get the maximum benefit from their healing powers. I’m focusing on two primary medicinal actions in these plants – anti-inflammatory and anti-oxidative – as inflammation and oxidation are the processes that drive most chronic diseases.

turmeric

1. Turmeric

Most will be familiar with turmeric as a spice used abundantly in Indian cuisine, but in addition to it’s earthy aroma this plant has health benefits that are amazing. It is both a powerful anti-inflammatory and anti-oxidant (two for the price of one!). It also displays anti-microbial activity, as well as being toxic to tumor cells. Turmeric likes moist warm weather, and is best planted in well drained soil in September or October. It produces beautiful pale flowers, and harvesting the rhizome (the source of the spice) is done when the lower leaves of the plant begin to die off (usually around 9 to 10 months after planting). The active constituents that provide the medical benefit (curcuminoids) are notoriously difficult to absorb, and many manufacturers of herbal medicines containing this plant use various means to increase its ability to cross the intestinal wall into circulation. You can increase turmeric absorption by cooking it into foods containing healthy fats such a coconut oil and butter, or even better you can blend the freshly grated spice with some raw egg yolk and coconut oil. For preventative uses I recommend a heaped teaspoon of freshly grated root per day, or a heaped tablespoon a few times a week. For active treatment, two heaped tablespoons per day blended in the egg yolk/coconut oil method is what I recommend. Note that turmeric is a choleretic, meaning it stimulates the gall bladder to release bile. This is normally a good thing, however if you have bile duct obstruction such as gallstones you should avoid using it.

2. Gingerginger-plant-93991_1280

The ginger plant looks remarkably similar to turmeric, and also has a powerful anti-inflammatory action in the body. Ginger also has the ability to reduce nausea, and relive intestinal cramping associated with menstruation. Unlike turmeric, however, the active constituents of ginger are fairly easy to absorb. They also work at much lower doses, with only 1 gram (about 1/4 teaspoon) of dried root per day showing clinical anti-inflammatory effect (this would equate to about 1 teaspoon of freshly grated root). Growing and harvesting conditions are also similar to turmeric. Ginger can be effectively extracted by steeping grated root in boiling water for 10 minutes to make a tea. A cup a day is a great preventative dose, and I recommend several cups a day if treating a specific condition. Caution should be used in those taking anti-coagulant drugs such as warfarin as ginger can increase bleeding time through its blood thinning effects.

3. Garlicbears-garlic-54307_1280

The use of garlic as a medical herb is mentioned as far back as Ancient Egypt, used for the pyramid building slaves to ward off disease and increase strength. Garlic was also a staple of Roman soldiers, forming a central part of their daily rations when marching to war. Garlic is predominantly a cardiovascular herb, with an ability to lower blood lipids and strengthen the blood vessels. Garlic is also a wonderful antimicrobial against both bacteria and viruses, with a profound ability to reduce symptoms of the common cold. It can decrease inflammation in lung tissue, whilst aiding the release of congestive mucous. There are many different varieties of garlic, and each are better suited to certain climates. Garlic likes full sun and well composted soil. Garlic is best planted at the end of summer, and you simply break up a bulb into its cloves and plant them flat end down just below the soil surface. The bulbs are ready for harvest after around 8 months. To get the maximum medical benefits from garlic, you should chop the cloves roughly into eighths and let it sit for 10 minutes before either swallowing raw or using it for cooking. This is because the active constituent of garlic – allicin – must be converted by the enzyme alliinase from its precursor alliin, and this will only happen once the clove is chopped or crushed and needs a period of time to complete conversion. Blood thinning cautions are the same as ginger above.

4. Rosemaryrosemary-581943_1280

Rosemary is a powerful anti-oxidant, as well as an anti-viral, anti-fungal, and anti-bacterial agent. Rosemary is a fantastic herb to include in your cooking, especially in the preparation of meats that are due to undergo searing, roasting, or frying. This is due to the fact that when high heat is applied to meat, compounds called advanced glycated end products (or AGEs for short) are formed. These compounds are highly oxidative and damaging to the body, however the presence of rosemary and its anti-oxidant oils can negate this damage. Rosemary is also highly effective at combating most infectious agents, especially in combination with garlic. Rosemary is incredibly simple to grow. You can grow from seed, however it will also grow from a cutting from a healthy plant placed in soil. Rosemary is tough too – it can survive without water for extended periods of time (great for forgetful gardeners such as myself). In addition to cooking, you can prepare a tea from the fresh herb for cold and flu (combine it with ginger and honey for the ultimate disease combating beverage).

I hope this article inspires you to grow your own disease combating herbs, and reconnect with the healing power of nature.

In wellness,

James