Category Archives: Recipes

Is your Gut Bacteria Sabotaging your Weight Loss Efforts??

It turns out that the trillions of bacteria in your gut do more than just help you digest food and produce vitamins.  They have strong connections to obesity and metabolism, and may even be the key to whether you are depressed or happy, healthy, or sick.

Dysbiosis, which is an excess of pathogenic or ‘bad gut flora’ can increase risk of breast cancer.  This is because one of the roles of our ‘good bugs’ is to support the detoxification and removal of oestrogen from the body.   The ‘bad bugs’ encourage oestrogen recycling rather than oestrogen elimination.   This increases oestrogen potency in the body, which is a leading cause of breast cancer.

Breast Check

So what’s the big deal about gut flora when it comes to weight gain?

Not only does excess oestrogen increase your chances of developing breast cancer, oestrogen increases body fat and it also impairs blood sugar control making it increasingly difficult to lose weight and worsening of any hormonal symptoms.

It can also affect our metabolism by thwarting the thyroids ability to produce thyroid hormones; this further impacts weight gain.

Hormone expert Dr Sara Gottfried MD believes “Faulty gut flora can actually create weight loss resistance. Bad bacteria coupled with a lack of diversity in flora is a surefire way to create hormonal havoc.

We’ve seen this in mouse studies where scientists have transplanted the gut flora from an obese mouse into a thin mouse.  Without changing anything else in their environment or diet, the thin mouse gained weight from the change in gut bacteria alone!

the-reason-you-re-fat-by-mice-1069516-TwoByOneOther studies have shown that the composition of the gut flora differs in people who are obese and diabetic, and people who are normal weight with no metabolic irregularities. “Obese people appear to have a compromised intestinal barrier,” Describes Biologist Jeff Tabor

How modern life screws up our gut and makes us fat…

Healthy gut bacteria is crucial to maintaining normal weight and metabolism. Unfortunately, several features of the modern lifestyle directly contribute to unhealthy gut flora:

  • Antibiotics use
  • Medications like the contraceptive pill and non steroidal pain killers
  • Diets high in refined carbohydrates, sugar and processed foods which encourage growth of pathogenic flora ‘bad bugs.’
  • Alcohol is a natural sterilising agent; not good news for our ‘good bugs!’ Plus it’s high in sugar so it ends up feeding the bad bugs especially candida!
  • Diets low in fermentable fibre to provide food for our ‘good bugs.’
  • Food heavily sprayed in pesticides aimed at killing pests have a negative impact on our own “good bugs”.
  • Chemicals added to drinking water for their sterilising potential, suppress the growth of our gut flora.
  • Chronic stress depletes good bacteria levels.
  • Infection

How Can we Positively Influence our Gut Bacteria Levels? 

  1. Introduce fermented foods into the diet like kefir, sauerkraut, kimchi, miso and raw apple cider vinegar.  These will also boost immunity reducing the need for antibiotics 🙂
  2. Diversity of gut microbes is key when it comes to a healthy gut and kefir is one of the most diverse of all the fermented foods containing anywhere from 40 – 60 different strains of microbes.  Plus it’s one of the easiest to make!
  3. Reduce sugar and processed foods – that’s a given when it comes to any health issue!!
  4. Increase your vegetable intake using, soups, salads, smoothies and cover half your plate with fibrous vegetables at dinner time.  Chose organic produce where possible to avoid toxic pesticides residues
  5. Drink pure water.  Nowadays water filtration systems are much more accessible.  If you want to remove chlorine and fluoride as well as heavy metals you want to look out for a reverse osmosis system.  Boiling water or jug filters just won’t cut it when it comes to removing these chemicals.  You are much better off investing in an under sink Reverse Osmosis system. When RO systems first came onto the market they were so expensive but now you can pick one up online for as little as €150…

I hope you enjoyed my article if you’d like to learn more about kefir and weight loss you can join me for one of my workshops or my 21 day Kefir Detox online program!

7 tips for Quitting Sugar this Summer!

There’s almost an emotional response to giving up something we love so much!!  Even thinking about it can cause anxiety because of its addictive nature!!! But it doesn’t have to be difficult… First of all it’s important to change your way of thinking… instead of thinking about giving up sugar think about including more healthy…

Slow Roasted Paleo Granola

Slow Roasted Paleo Granola Healthy fats are easily damaged at high cooking temperatures. That’s why it’s always better to bake nuts and seeds at a lower temperature for longer instead of blasting them at high heat for a shorter period.  Soaking nuts activates the plant enzymes making them easier for the body to digest them and…

My 6 Tips To Help You Avoid The Flu This Winter!

My Top 6 tips for reducing your risk of flu this winter! Unfortunately Colds and flues are rampant this time of year and prevention is always better than cure! Here are my top tips for boosting the immune system this winter: 1.Calm inflammation and boost immunity with omega 3 Your body uses omega 3 to produce…

Golden Milk

Golden Milk I can’t believe I waited so long to taste Golden Milk! Reminiscent of a chai latte, golden milk is a healing drink made turmeric, cinnamon and ginger which all have strong anti aging and anti cancer properties!  This drink would be super for anyone with hormonal, pain or skin issues!  Ingredients: (double ingredients if making…

Colonic Hydrotherapy

Colonic Hydrotherapy I wanted to share my experience of having a Colonic Hydrotherapy treatment! As a Nutritional Therapist I like to try out things myself before recommending them to a client… I was feeling very nervous because I really didn’t know what to expect! Taking the unknown factor out of it will hopefully encourage more…

Bone Broth

Bone Broth Bone broth has some amazing health benefits ranging from getting rid of wrinkles, easing arthritic pain to even healing leaky gut!!  The source of these benefits can attributed to the high quantities of collagen that are so healing for the entire body.  Collagen is the basis of all tissue; bone, teeth, skin, muscle and joints…

Chocolate Avocado Mousse

Chocolate Avocado Mousse This Dessert is full of healthy fats, vitamin E, magnesium, zinc and iron.   All amazing nutrients for your hormones making this perfect for ladies when they are craving chocolate at a certain time of the month!! Serves 2 Paleo Friendly! Ingredients 1 large ripe avocado 2 tbsp of raw cocoa powder 2…

Strawberry Cheesecake Recovery Shake

Strawberry Cheesecake Recovery Shake One cup of plain kefir contains around 11 grams of high-quality protein, including all eight essential amino acids, along with 30 percent of the daily value for calcium and a blast of tummy-friendly probiotics. The complete proteins in kefir are partially digested and therefore more easily utilized by the body. Plus, it’s…

Cheese & Onion Kale Crisps

These little crisps are bursting with nutrients, low in fat and so easy to make! Ingredients 1 bag of Irish Kale will do 2 oven trays 2 tbsp of red onion pulp (1 small red onion grated) 2 tbsp of olive oil 2 tbsp of nutritional yeast 2 tbsp of whole hemp or flax seeds…

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