Wellness + Nutrition

How Omega 3 helps heal your Gut! Gut Health & Omega 3

18th November 2018

Featured meal idea: Poached wild caught Norwegian salmon, served with avocado, and mixed baby leaves, dressed simply with lemon juice, cold pressed olive oil and lots of sea salt & black pepper, so delicious and nutritious:

Time savers tip; poach a large fillet of salmon and then store it in the fridge to supply 2-3 of these filling salads for your lunchbox or summery suppers for the week.

In addition to this simple salad idea, some really interesting information in the below article about the role of Omega 3 in your gut health from Medical News Today:

Omega 3 fatty acids are essential fatty acids, which means that although we need them to stay healthy, the human body cannot produce them on its own – so we have to get them from food.

The benefits of a diet rich in omega-3s are well known. The fatty acids seem to lower the “bad” kind of cholesterol, lower high blood pressure, and improve overall cardiovascular health.

Some studies have also suggested that omega-3 can reduce symptoms of rheumatoid arthritisand improve bone strength, as well as protect against age-related cognitive decline and dementia.

And now, researchers from the University of Nottingham’s School of Medicine, in collaboration with scientists from King’s College London – both in the United Kingdom – add to the long list of omega-3’s benefits.

The new study – led by Dr. Ana Valdes, an associate professor and reader at the University of Nottingham – suggests that the compound can improve the biodiversity of the gut.

How omega-3 may improve gut health

The researchers analyzed levels of DHA, which is a type of omega-3 fatty acid, as well as total omega-3 serum levels and microbiome data from 876 twins.

“This cohort of 876 volunteer women had previously been used to investigate the human genetic contribution to the gut microbiome in relation to weight gain and disease,” says Dr. Valdes.

Dr. Valdes summarizes the findings, saying, “We […] found [that omega-3 intake], together with […] serum levels of omega-3, were strongly associated with the diversity and number of species of healthy bacteria in the gut.”

The association was independent of whether or not the participants also had a diet rich in fiber.

First study author Dr. Cristina Menni, of King’s College London, adds, “We also found that specific bacteria that have been linked to lower inflammation and lower risk of obesity are increased in people who have a higher intake of omega-3 fatty acids.”

In an attempt to understand the mechanism behind this association, the researchers performed further tests and found that “high levels of omega-3 in blood […] correlated with high levels of a compound called N-carbamylglutamate (NCG) in the gut.”

[NCG] has been shown in animals to reduce oxidative stress in the gut. We believe that some of the good effects of omega-3 in the gut may be due to the fact that omega-3 induces bacteria to produce this substance.”

Dr. Cristina Menni

“Our study is the largest to date to examine the relationship between omega-3 fatty acids and the composition of the gut microbiome,” says Dr. Valdes.

For the full article, navigate to the link below:

https://www.medicalnewstoday.com/articles/319375.php

Crushes + Product Reviews, Lunch + Dinner Recipes

Delicious Veggie Nachos Meatless Monday family friendly recipe

20th August 2018

Vegetarian Nachos – an easy meal to prepare that is both child and parent friendly, and as a bonus it’s a time saver too. I use the lovely Santa Anna Nachos which are made from organic, non-GMO corn and have added plenty of gut-loving fibre-rich ingredients. Recipe below.

Ingredients 

serves 4

  • 1 large packet of Santa Anna corn chips
  • 1 or 2 400g tin/s of baked beans (yep, that’s right)
  • 200g / 2 cups of baby spinach, shredded
  • 4 spring onions, finely sliced
  • 1/2 cup of baby Roma tomatoes, diced
  • 1/2 cup of grated mozzarella cheese (or vegan cheese)
  • 2 avocados mashed
  • 1 teaspoon of ground coriander and cumin
  • kosher or pink salt to taste
  • 1 tablespoon of ghee or coconut oil

Start by sauteing the shredded spinach in ghee or coconut oil until it is fully wilted, then add the baked beans, salt & coriander and cumin, gently simmer for 10 min to allow all the flavors to mature.

While the bean & spinach is simmering prep the spring/ green onions and tomatoes, and mash the avocados with a little salt, fresh lemon juice and olive oil.

Then place the corn chips in a deep baking tray, covering them here and there with your bean mixture, then grate over a little mozzarella cheese (as little or as much as your heart desires). and sprinkle some spring onions over the whole dish, then pop it under the grill for a few minutes (about 3 or so).

Once the cheese has melted, remove the baking tray from the oven and serve with dollops of mashed avocado and diced baby tomatoes.

And there you have it, meatless Monday happiness on a plate.

Happy cooking & eating.

 

 

 

Crushes + Product Reviews, Lunch + Dinner Recipes, Wellness + Nutrition

Sesame & Miso Broccoli

29th May 2018

When you need a healthy AND delicious side to your supper, this is a must-try recipe, and is so easy to prepare if you have one of these handy little steamers from EHK Speciality Kitchenware

PS; eating the the stems/ stalks of broccoli is especially beneficial for your gut health as our microbes crave difficult to digest fibers like vegetable stems and stalks as well as the peels of potatoes, sweet potatoes and butternut.

Sesame Miso Broccoli

Medium bunch of tender stem (sprouting) broccoli

1 tablespoon of sesame oil

1 teaspoon of miso paste

2 tablespoons of toasted sesame seeds

Sea or pink salt to taste

Place the tender-stem broccoli in tour steamer over a pot of boiling water for about 3-5 minutes, you want to retain the crunch and colour, so remove immediately once you have reached your desired steaming time and toss through the sesame oil, miso paste and salt. Finish by sprinkling over lightly toasted sesame seeds before serving:

Note: Toast the seeds in a dry pan over medium heat for about three minutes stirring continuously until they are golden, then allow to cool completely before using them.

 

Breakfast, Crushes + Product Reviews, Wellness + Nutrition

Grapefruit Immune Booster

7th May 2018

If you are looking for ways to alkalize and boost your immunity this winter here is one of my top food picks; Ruby Grapefruit by itself on an empty tummy, or paired with a green powder for a fast & fuss free health shot.

Start your morning with a freshly squeezed ruby grapefruit (I make life easier by using a wooden lemon juicer) and add a little green powder, I like using the Health Connections Leafy Green Mix, whisk well and enjoy approximately 15- 20 min before solid food.

 

Or alternatively get yourself a lovely little grapefruit knife and enjoy a grapefruit in segments before breakfast. I have always loved ruby Grapefruit but the hassle of cutting it into easily retrievable segments is quite tricky. This little tool is very handy (see image for double edged knife). The curved side is used the separate the grapefruit flesh along the circumference from the peel, and the other side which has twin blades is used to cut it onto segments which then comes away with a spoon quite beautifully. Definitely worth investing in one of these clever a grapefruit knives if you love grapefruit too.

Here is where you can purchase a wooden lemon squeezer or grapefruit knife of your own.

Product credit: EHK Speciality Kitchenware