Choosing the best & healthiest bread + FREE home made bread recipe

Today I would like to share with you some useful information regarding eating bread.

Eating bread is a millennial old habit, so old in fact, that its origins are almost lost in the mists of time.

Even today, bread is more than simple food stuff. It’s a heritage to be protected. A food that accompanies each meal from breakfast to dinner, in many countries. So much so, that we must respect biodiversity, the environment and the raw material.

Nutritionally bread has been haunted for the past few years, mainly because of the troublesome gluten as well as because bread is a pure  source of carbohydrates. And we know that eating too much of carbohydrates, especially the refined, simple ones make us put on weight.

As with everything; balance is the key. I think that good quality bread is a healthy addition to our diet, as long as we know how to chose a good bread.

Because in recent years food industry has been serving us something that we aren’t entirely happy with; which is highly processed bread with too many chemicals added and no flavour whatsoever. Bread that made us feel bloated and left us feeling hungry.

Let’s focus on how easy is it to recognise and choose really good bread?

Below there is a healthy home made bread recipe for you:


Home Made Yeast

Preparation:                        5 minutes

Completion:                         1 week or longer

Special equipment:         Preserving jar



½ cup sultanas (or raisins figs, dates)

2 cups water

2 cups flour


  • Pour water over dried fruits and place into a jar.
  • Place jar in a warm spot and wait for 5 – 7 days until the water ferments and starts to bubble, during which time the water will become very cloudy.
  • Every day stir the liquid so no mould will grow on top (this can happen sometimes especial in winter).
  • Strain the fermented fruit juice off and mix with the flour.
  • Store at room temperature for another 24 – 48 hours, before using.

Recipe Notes:

  • The dough when left for several days longer will eventually become sour dough.
  • To keep the natural yeast alive you remove a little of the dough and mix with equal amounts of water and flour.
  • Although when kept growing on water and flour, the mix will eventually loose the lovely fermented dried fruit flavour.
  • If you don’t bake every day, you can bake every couple of weeks and freeze the bread.By growing and using your own yeast you will always have the lovely fermented fruit flavour in your bread.
  • Another method is to grow the dough with fermenting grape or apple juice or a chemical free beer or cider and in this case you replace the water with raw fruit juice or beer and you will not loose out on the fruit, beer or cider flavour.

Starter Dough 

This dough is the first step to making sour dough. Professional bakers call it Poolish.  It takes considerably less time than a sour dough and is needed for white breads like rolls, chiabatta or flat bread etc.  If you want to speed up the growing process add half a cup of natural grown yeast or a pinch of a dried one.

Preparation:      25 minutes

Completion:       25 minutes

Makes:                   4 serves


1 cup flour

1 cup of water


  • Mix the flour and water together in a bowl, cover with a damp cloth and rest in a warm place for at least 24 hours.
  • The dough will rise as soon as it starts the fermentation process.

Sour Dough Notes

  • To make sour dough you make starter dough and grow it for 3-5 days during which time it will become more acidic in flavour.
  • To keep the natural sour dough alive you remove a little dough and mix with equal amounts of water and flour.
  • To store sour dough you can keep it in your fridge for several days or weeks.
  • Another method is to mix the left over with enough flour to turn it into a really dry crumbly mix. Then when you want to use it you add an equal amount of water, mix it, rest it for 12 hours and bacteria becomes alive again.

Rye and Wheat Loaf

Preparation:      30 minutes

Completion:       12 – 19 hours

Makes:                   4 large loaves


Ingredients – First Dough

250 mls sour dough

750 grams wheat flour

750 grams rye flour



Ingredients – Main Dough

750 grams Wheat flour

750 grams Rye flour

1 cup natural grown yeast (use 1 tablespoon of dried yeast as replacement)


Flour to shape the loaves


Method – First Dough

  • Mix sour dough with some water.
  • Add spelt and rye flour and as much water to create sticky dough (the flour will thicken as it soaks through).

Method – Main Dough

  • Mix spelt and rye flour and as much water to create a sticky dough (the second dough should be slightly firmer than the first).
  • Place the dough’s into separate bowls, cover with a damp cloth and let ripen overnight (8 – 12 hours). The next morning place both dough’s into one bowl.
  • Add the yeast (if you use dried yeast dissolve it before in a little water) and knead well together (the dough should quite sticky).
  • Add salt to season and knead for 5 to 8 minutes (the dough will be very sticky).
  • Line two trays with grease proof paper. Place plenty of flour onto your work surface.  Place a quarter of the dough onto the floured surface and quickly mould to a loaf shape.
  • Place the loaf onto a deep tray and brush it with water, cover with a damp cloth (the cloth should cover the tray but not touch the dough).
  • Repeat this process with the remaining three quarters.
  • Rest the four loaves on a warm place for three to five hours.
  • Just before the proofing process is over heat your oven to 170 degrees.
  • Brush the bread loaves once more with water and bake for 40 – 50 minutes


How to reduce emotional distress when suffering from Crohn’s or Colitis Disease

May 2019 is inflammatory bowel disease awareness month.

Today, I would like to join the conversation in media and focus on passing the message from Crohn’s and Colitis Australia to the community who suffer form Inflammatory Bowel Disease.

Statistics show that 1 in 2 Australians living with Crohn’s disease or ulcerative colitis struggle with psychological distress.

Being diagnosed with a chronic illness, or having symptoms return after a period of relative good health, the uncomfortable changes that you are faced with can have an impact on your mental wellbeing. Your self-esteem, confidence and sense of worth can all be affected by upsetting physical symptoms.

Feelings of stress and isolation can even develop into anxiety and depression, which are both common in people with Crohn’s disease and ulcerative colitis as well as everyone else who suffers from gut related disorders. For some people, this emotional experience can be more difficult to manage than the illness itself.

It is recommended that you use a strategy that will help you stay emotionally balanced.

There are few tips from experts for you on what you can do to reduce the symptoms of emotional distress.

1. Make sure that you learn how to manage your disorder dietary and medication wise, because the less inflammation you have the better mental wellbeing you experience.

2. Eat well – have a balanced diet and eat what you can tolerate. If you struggle with your diet, speak with a nutritionist who understands IBD and gut related disorders.

3. Be physically active, don’t underestimate the power of endorphins but be aware of your energy levels and adopt the sport schedule to your physical health.

4. Sleep well – it is important to get at least 7 – 9 hours of sleep a day.

5. Seek support from a health psychologist to learn new ways of dealing with IBD.

And finally, build strong network of supportive people around you. Your family, your friends and colleagues at work, are all capable of elevating your mood and supporting you, when they know that you are struggling.

In addition, I strongly encourage you to help improve the health system and join The Australian Study that focuses on improving the health system and supporting patients with IBD. The intake for the study is open now, and that is the link to follow to sign in.

The study is lead by International Centre for Community-Driven Research, a non-profit organisation supporting patients in Australia to have their voice heard.

So, If you suffer from Inflammatory Bowel Disease and you have 20 -40 minutes spare, please sign up for the study today!

How to reduce symptoms of Irritable Bowel Syndrome

Today I would like to share with some useful information regarding probiotic supplementation in irritable bowel syndrome.

Probiotics, generally have major two effects on the body.

Number one is the intestinal effect and number two is the immune system modulating effect.

Studies show that probiotic supplementation has decreased significantly the total symptoms of irritable bowel syndrome after 2 weeks of supplementation. These would be decrease in cytokines, blunting of pain in the gut and the rest of the body and decrease in the overgrowth of facultative, undesirable micro-flora associated with IBS.

We also see that patients re-experience symptoms after stopping probiotic consumption hence it is recommended that maintenance of low dose of probiotics is necessary for IBS patients.

Probiotics have also shown to have the potential to prevent the development of allergies in children; Probiotics given to mother in he final tri-semester of pregnancy, as well as given to the child in the fist 6 moths of life has proven to reduce the development of the most common allergies, such as egg, pollen and dust mite.

Some of the international trials on boosting immunity to allergens conducted at Swansea Medical School in Wales have demonstrated a decrease by 60 % of development of eczema and asthma in children that have been supplementing with probiotics in first 6 moths of life.

As you can see probiotic supplementation is useful in management of IBS. But there is so much more you can do today to improve your life quality and help you to overcome the uncomfortable symptoms. If you are suffering from IBS and you would like to know more about which types of probiotics available on the market are best for you and in what dose taking these will improve your condition; you may be interested in signing up for the “Heal your gut” workshop held in Malvern. You will learn there about how to implement the supplements; dietary and lifestyle changes that will facilitate your recovery.

Wishing you a healthy week ahead!


How to lose weight and maintain it when ageing?

It is increasingly harder to stay in shape as we reach our 30ties, 40ties , 50ties and beyond. Our metabolism slows down and we are facing added responsibilities such as demanding career, parenthood, usually both!
And of course our lack of motivation and focus on what is good for us, doesn’t help. We put everyone else first. But not ourselves!

Forgetting that keeping ourselves healthy and happy makes it easier and more effective for us to achieve in all other areas of our life’s, and care for our family.

In todays video; I share with you nutritional and lifestyle information on how I go about weight loss with my clients, helping them maintain a healthy weight as they age.

As we know there is a lot to a weigh loss, however if you are metabolically healthy, these simple dietary adjustments and lifestyle changes, will give you good results and high energy levels that you would like to maintain for years to come!



A sample of what a healthy diet is composed of:

Food Group

Recommended Amount Per Day
Protein 3
Vegetables 5
Fruit 2
Whole grains (Complex Carbohydrates) Maximum 1
Simple Carbohydrates (White bread, pasta, rice, biscuits, fries, potato chips, sweets, chocolate, soft drinks, sugar etc.) 0
Dairy 2 ½
Water 8 glasses


A serve of the grain (cereals) food group; milks/yoghurt/cheese and /or alternatives group; lean meats, poultry, fish, eggs and/or alternatives group; will provide about 500-600kJ.

About 2 serves of fruit, and from 2 serves (for starchy vegetables) to 5 serves (of green leafy vegetables) of different varieties in the vegetables group will provide about 500-600kJ. This is one reason that it makes good sense to fill up on leafy green and other lower kilojoule vegetables when you are trying to lose weight.
Discretionary food serves can have similar kilojoules (about 600kJ) to a serve of the five food groups, they are usually much smaller and less filling, don’t provide you with the fibre and nutrients you need and contain too much added sugars and added salt for good health.


Quick guide to your Macronutrients:


Protein: It is beneficial to increase protein and to include healthy sources into each meal and snack – this change should help reduce any desire to reach for sugary/processed snacks during the day. Always include some protein at breakfast – Protein digests slowly, so increasing protein and reducing carbohydrates (cereals, bread/toast, muffins) in the morning should increase your energy levels, balance your mood, balance your blood sugar, should keep you full for longer and help maintain a healthy weight.

Adequate protein is important in order to obtain the building blocks – that is, the amino acids = for muscle and tissue growth and repair, optimum cellular and brain function, strong immunity, neurotransmitter, hormone and enzyme function and detoxification.

Good Sources of protein include: red and white means, fish and other seafood, eggs, nuts and seeds, dried beans, lentils, peas, yoghurt and other dairy products.

Healthy Fats and Oils: Fat is absolutely crucial for brain and nerve development, hormone balance, formation of the cell membrane, skin health, creation of energy, reduction of inflammation, and increased absorption of nutrients. Fats are also essential for the effective uptake of the fat-soluble vitamins (A, D, E, K) and for the proper use of dietary protein. Avoid margarines and processed foods as they usually contain trans-fats which are toxic in our body – a small amount of natural butter and other whole foods are preferable.

Healthy Fats and oils include: Olive Oil, Avocado, Butter, Ghee, and coconut oil

Vegetables: Plant-based foods such as vegetables and fruit are a vital component of any healthy diet and especially one where digestive health, balance and weight loss are required. Increasing the amount of vegetables (including fermented vegetables) to 5-6 serves a day – these serves can be spread across the day and can be raw or cooked will ensure you stay in a good health.

Vegetables provide bulk, fibre and nutrients, help reduce acidity and inflammation in the body and increase regularity. Vegetable fibre also helps feed good gut bacteria that keep our digestion and immune system in good health.

Quick note on Water: Our body is made up of 70% water so it stands to reason that, for our body and cells to function optimally we need to keep well hydrated with at least 8 (250mls) glasses of water a day. Water increases energy levels and relieves fatigue, promotes detoxification and weight loss, helps maintain regularity, allows free movement of nutrients and wastes across cell membranes.

Discretionary Foods: Some  people require extra serves for example, those who are taller and more active and these can sometimes include extra serves of discretionary foods. It is best if these extra serves come from the five food groups, particularly vegetables including legumes/beans and fruit.

If you are aiming to lose weight, you are more likely to be successful if you minimise discretionary foods, because they are high in kilojoules but low in essential nutrients.
There are lots of ways to cut down on discretionary foods that includes; swapping them for foods from the five food groups, planning for eating out and eating more ‘mindfully’ and limiting portion size.

A beneficial role Colloidal Silver can play for a healthy living.

Silver has always been a part of our life since centuries, even before the introduction of antibiotics silver has been a part of our life for the different type of healing solutions. Silver has been used in different forms for the treatment of bacterial infections, ancient Indian culture had been using silver utensils to supplement themselves with silver and stay fit. Whether you talk about the Roman Empire or Greeks, all successful cultures have been found the gateway to stay fit with the antibacterial and antiviral properties of Colloidal silver and used it as an effective solution to fight many diseases.

Why use Colloidal silver

Now we know that Colloidal silver has been a part of human civilization for ages, but we discontinued using them after the invention of more specialized antibiotics. These antibiotics have proven their efficiency to cure many diseases and they became our best weapon against any bacterial or fungal infection.

But after the decade of using different antibiotics to cure different diseases, some categories of bacteria have developed resistance towards these modern antibiotics and we desperately need an efficient alternative to find diseases.

In most of the cases Antibiotics were not required to cure the disease and infection could be simply avoided with the use of Colloidal silver, many doctors don’t even run a test of whether the illness is caused by bacteria and viruses.

How Colloidal silver works


Basically, Colloidal silver contains nanoparticles of silver suspended in liquid. Before the invention of modern medicines, we discovered applications of Colloidal silver and it had been a staple household product since then.

But back in the 1970’s, when Dr. Robert O. Becker, M.D., conducted a study which gave us some groundbreaking statistics about the human immune system, Dr. Becker found that people who had been suffering from frequent cold and flow has deficiency of silver in their bodies and people with higher immunity were found to have a higher amount of silver.

1980’s researchers Berger, Marino and Spadaro confirmed that silver ions assisted in the production of higher blood cells, it also affected the number of white blood cells which are directly responsible for the immunity.

Efficient Antibacterial and antimicrobial

Do you know around 2 million people in the US suffer from the illness that occurred because of the antibiotic resistance infections? Because of the constant use of common antibiotics, bacteria have started developing resistance towards them and these medicines are proven ineffective for many diseases.

Colloidal silver has shown tremendous efficiency in curing multiple diseases and Larry C. Ford, MD, documented over 650 different disease-causing pathogens what were eliminated within minutes after they got in contact with the silver.

Additionally, while antibiotics don’t work on viruses, silver is an all-round solution to eliminate any kind of virus as well.

Colloidal silver fights cold and flu


Stop them before they make you ill, Colloidal silver has been found to be very efficient in fighting cold and flu, it has been proven that Colloidal silver assisted in improving body’s immunity through increasing the white blood cells that directly affects the body’s capacity to fight disease.

A super remedy for Sinusitis


Because of its antibacterial properties, Colloidal silver has been found to be an efficient solution to deal with Sinusitis. Best ways to cure a Sinusitis is putting few drops in “Niti pot” and perform a nasal raise.

Anti-Inflammatory properties make it a wonder colloidal


It’s been proven to be a very effective anti-inflammatory agent, the number of studies has found Colloidal silver a very efficient solution to reduce swelling, redness, soreness and boosted cell recovery.

Get colloidal silver for Pink Eye/Ear Infections


Colloidal silver has been proven to be very powerful in any kind of infection, whether its eye infection or ear infection.

If you are experiencing eye redness then you can put 2-3 drop of Colloidal silver in your eye to reduce any infection and inflammation. Your ears are a very delicate organ which we tend to ignore; putting some drops of Colloidal silver at regular intervals can help you avoid any kind of infection.

Side-effects of Colloidal silver


The only side effect that can be caused by Colloidal silver is Argyria, which is a harmless disease. Argyria is a condition when skin and eyes turn blue-gray color.

Although side effects occur because of the constant usage of Colloidal silver for several years, the best practice is to cycle it. Use is for a particular season or when you are ill and then discontinue it.