Know Your Yoghurt

Yoghurt has always had an association with probiotic health and the ties of imagery with a healthy choice made by consumers especially for breakfast or snacks, but in recent light and research awareness of what has been included in our foods. This has struck a chord, especially as a parent, that I need to be vigilant in my label reading especially when they say sugar free. 

Sugar has always been known as a "unhealthy" food additive, especially artificial sweeteners. So why is it being included in our some what deemed healthier options after multitudes of facts and research being released about how much damage it does to the body.  

As far a health goes ever since we are little yoghurt was always known as a "healthy food" but how healthy is it these days. I have recently done a lot of researching into different brands and read all the information until a was full to the brim and realised once again, when something is being advertised it's best to really read the fine print and in this case, how much preservatives, additives and sugar was going into my so called, "healthy and all natural" yoghurt.

Little was left to choose from, people can advertise alternatives but then taking factors like saturated fats into consideration again defeats the purpose of why we have yoghurt, for it probiotic properties. What I did take away though was when choosing a yoghurt what I should be looking out for and in what amounts, what was considered too high or how to tell if there was anything that was unnatural or added.

Choose full fat - This I was taken aback by as I was told "low fat is less fat." What is meant by this is, it essentially is healthier and your dietary choices should be swayed by things that simply say what they are less in but not realise what they substituted for to try and keep the texture or flavour that was removed with the initial fat layer. Also all the goodness of is in the top fat layer that is scooped off in low fat and replaced either with sugars, additives and preservatives and sometimes they try to add the already inclusive vitamins and minerals. 

The less ingredients the better - You want to see lactobacillus acidophilus, bifidus and lactobacillus bulgaricus, they are key. For example this is off Chobani Plain Yoghurt: Cultured Pasteurized Nonfat Milk, Live and Active Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus and L. Casei. That's all you really want to and need to see.  Even when it comes to fruit being in yoghurt you are better off adding real fruit as their "real fruit" is really sugar. 

An important tip I learnt was how much sugar was natural and what was added and to do that this was the guide: anything over 4.7g/100g is added sugar, anything under is natural. So the next time you want some yoghurt add your own fruit and raw honey, if you can find honey with the comb even better!

These links provide a simple and useful breaking down with what you need to know as far as; 

Better options for yoghurt: 

http://www.smh.com.au/lifestyle/diet-and-fitness/which-yoghurt-is-best-20140710-zt22p.html

Breakdown on sugar and the negative effects it has on the body:

http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html

It is so important for your health that you know what is in your foods and if it is really "healthy." 

Feed Your Gut

Putting the right foods into our bodies is an untold importance, that not many people follow and with an increase in sickness, diseases, allergies and viruses, now is better than never to change your lifestyle, knowledge and understanding of health and what it means to be healthy. I have compiled a list of foods to show you the foods that will really kick-start your gut flora and feed your microbiome and in turn, boost your health and restoration.

Probiotics:

Kefir

Yoghurt

Soft cheeses: cheddar, feta, Gouda, provolone, Edam, brick, Emmental, Gruyere, and caciocavallo.

Soy drinks

Miso paste

Sauerkraut

Eating probiotics will help with lowering the number of bad bacteria including inflammatory in your digestive system, which also helps prevent illness. It stabilises the good and bad bacteria and helps improve mental health and fight depression.

Fermented Foods:

Kimchi

Tempeh

Kombucha

Fermented foods are full of probiotic benefits but more importantly help with easing digestive discomfort (produces acidity when hydrochloric acid is low and protect the stomach lining when acid is too high), produce acetylcholine (helps with bowel movements and constipation), improve pancreatic function which is beneficial for those with diabetes and proved to be the most effective at killing strains and ‘super bugs’ resistant to antibiotics.

Prebiotics:

Whole grains

Chicory root

Onions

Bananas
Garlic

Honey

Leeks

Artichokes
Fortified foods

Beverages

Dietary supplements

Prebiotic Fibre:

Insoluble fibres or roughage include: wheat bran and high-fibre cereals, brown rice, and wholemeal breads. It promotes regular bowel movements.

Soluble fibres include: barley, fruits, and vegetables. Slow digestion, lower plasma cholesterol levels, and even out glucose uptake to the blood

Resistant starches include: legumes (lentils and beans), cold cooked potatoes or pasta, firm bananas, and whole grains. They contribute to health by feeding good bacteria in the large bowel, which improves its function and reduces risk of disease.

Prebiotic foods and fibre protect your digestive system from damage including DNA damage to colon cells which is also know as a prerequisite for bowel cancer. Prebiotic foods and fibre also nourish the good bacteria in your gut and are an important part of your immune system. 

Eat right, Eat variety.

Get Your Gut Back On Track

Our guts are the centre of our very own body eco-system, it affects every part of our health and wellbeing more so than we realise. There are many people today that suffer from food allergies, food intolerances, allergies, frequent illness or chronic diseases. This can be brought back to their microbiome, the very bacteria that helps us break down the food and absorbs its nutrients.

The bacteria in your gut has a massive effect on your insulin sensitivity and how your body responds to carbohydrates, more specifically how it turns it carbs into fats which is based on your insulin sensitivity. The more you increase your insulin sensitivity the easier it will be for your body to burn carbs. To really get the most from your gut and in turn your health and wellbeing throughout, you need to begin to make daily changes in routine to prevent things like "leaky gut" and other health problems. 

From thorough research and experience, I have found that eliminating sources that cause, for example, inflammation or bloating from your diet despite exercising or eating healthy really makes an impact.  Intakes of alcohol, caffeine, processed foods, bad fats, gluten or dairy affect everyone differently and sometimes the best thing you can do is to cleanse your body of them. This does not mean though once your body and gut are back on track you can't have an ice cream with the kids, balance is key and awareness is priceless. Once I had started with a "blank slate" for getting my gut health on track, did further research into not only foods that where beneficial for gut health and health in general, but also what was actually in them and realised some healthy brands, were not so healthy. 

I now live by a rule when grocery shopping, if what I'm buying has more than what it says it is, it goes back on the shelf. This process is all about making informed decisions and if I can find a yoghurt that doesn't contain added sugar, thats a bonus and they are out there. Repairing your gut should not be considered a short term goal but a life time process, it requires care and respect everyday to function the best it can everyday. No one puts dirty fuel in a car and its the same with your body. SO when it comes to repairing your gut you should begin to get an intake of L-Glutamine, omega 3 fatty acids, zinc, antioxidants especially A,C,E, quercitin, aloe vera and turmeric.

The next stage for healing your gut requires the restoration of it which involves introducing probiotics or Lactobacillus acidophilus and Bifidobacterium lactis. These maintain the gastrointestinal tract health and fight bad bacteria combatting any overgrowth of bad bacteria as well.

Foods to include in your everyday diet should be prebiotics in the form of fermented foods like kefir, sauerkraut, kimchi and PH Balancing and Alkaline Foods such as apple cider vinegar, kombucha, chlorella, spirulina, kale and spinach. Fibre intake is very important in keeping your gut healthy and flushing your body daily of waste, to help with this drinking enough water is not only for staying hydrated but to ensure your digestive system keeps working because if there is too little water in your body it slows the bodies ability to pass stools resulting in a build up of bacteria. 

To really get healthy and stay healthy, it is an everyday process that I have learnt a lot from, especially to be patience with my body. In a society where the "now" isn't fast enough, I learned time and patience make a lasting result. I have not taken upon a new fad diet with supplements and cutting out certain food groups. I simply learnt about my body and what it requires to run properly, combining this with rest, relaxation, exercise and fresh organic ingredients. 

I have seen a big change already and knowing how I view my body isn't based purely on how my body matches societies "perfect body"  but how healthily it is functioning inside which affects the outside. I see now that changing and undoing unhealthy habits has resulted in having a much more positive view of myself and a new found confidence to feel good about my whole being.

Honey Meringue and Coconut Cream

There's nothing worse than getting your health on track and being faced with cravings of cookie dough ice cream, chips and fried foods. We are only human sometimes, but mistaking this craving for a certain sugar or salt can easily be misinterpreted as a craving chocolate and its actually your body telling you that you are lacking magnesium. So in order to overcome this dilemma, I found a dessert I love the good old meringue and did a lot of research and put this bad boy together. It tasted delicious and I was pretty happy when I got my meringue to stick to the bowl when I flipped it upside down to see if it was done. 

What you'll need:

4 x Egg whites
220g x Raw Honey
Coconut Cream in a can
Fruit of choice - I love berries and they are packed with antioxidants and kiwi fruit for vitamin C 

Method:

Coconut Cream:

Pour the can into a container with a lid and leave it in the fridge overnight, this will allow the it to separate into the solid cream part for whisking and a liquid part. This will give you the best results for making the cream, even if you like just a thicker cream not necessarily whipped. I didn't do this first go just to see the difference between the overnight procedure and it still will whip well if you don't have the time to plan for this or like me, decided then and there it would be good to make.

Meringue:

It follows the traditional way in making a meringue, whip your eggs into firm peaks and to see if it is done, flip the bowl over carefully, if the meringue stays in the bowl, perfect if it moves a little when trying to flip, keep whipping and try again. Note: When whipping make sure it is on a high speed and it should only take a few minutes. When my meringue was almost firm enough I add honey instead of sugar and sweetener. Once it is whipped and firm, add it to your tray already covered in baking paper and flatten out into an even layer of meringue not too thin or if you want to pipe it out you can as well. If you want to make it like a cake, draw out the circle size you wish to have first onto baking paper and then fill it in carefully, you can neaten the tops and sides with the back of your spoon. Bake at 140C for 30-40 minutes, then turn off the oven completely and allow the meringue to sit in the heat to dry out for 3-4 hours. I again was a little impatient and managed maybe 2 hours, my meringue was crisp but soft in the middle, which I didn't mind.

My tasty treat, guilt free.

Wholemeal Spelt and Honey Banana Bread

I love bananas, they are packed full of goodness that help the body with heart health, vision, depression, bones, protective cancer and digestion and weight loss. Making a banana bread combines all the best things in one simple snack, you have bananas full of goodness, cinnamon, raw honey or honey with its comb (even better!) macadamia oil, spelt wholemeal and wholemeal flour,coconut and walnuts. All things natural, with these ingredients combined you can't go wrong. No excessive sugars, or artificial ingredients.

What you'll need:

4 - 5 smashed ripe banana
2 eggs
120g honey
100g olive oil or macadamia nut oil
2 teaspoons ground cinnamon
1 teaspoon vanilla paste or extract

175g coconut, desiccated or shredded
90g spelt flour, wholemeal

90g wholemeal self raising flour

1-2 cups crushed or whole Walnuts

Coconut Sugar (to top)

Method:

Mash bananas with a fork and whisk eggs together, then add the two with honey, cinnamon, vanilla and oil.

Add the spelt flour, wholemeal self raising flour and coconut and mix until combined then add in the walnuts.

Pour mixture into a loaf tray and to decorate you can add whole walnuts, coconut sugar and cinnamon to finish.

Bake on 150C for 45 minutes to make sure the mixture has cooked well through then bump up the heat to 180C for another 15 minutes just to create a nice top on the loaf.

once cooked to your liking whether moist or a little crunchy around the edges, allow the loaf to cool in tray and then once cooled pop it out of the tray onto a cooling rack, chopping board or pop away into a container if it is cool enough.

Enjoy it as a snack or breakfast treat!