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
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
Sour Dough Notes
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
Method – Main Dough
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.
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.
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!
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!
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:
|Recommended Amount Per Day|
|Whole grains (Complex Carbohydrates)||Maximum 1|
|Simple Carbohydrates (White bread, pasta, rice, biscuits, fries, potato chips, sweets, chocolate, soft drinks, sugar etc.)||0|
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.