Author: Kerry

How and what you eat affects your gut health.

Last week I talked a little about the importance of gut health and what it means for our overall health. This week I would like to chat a little about the impact that the food we put in our mouth and ‘how’ we actually eat, affect our health and digestion.  *A little BIOLOGY lesson here!- You are made up of over 50 trillion cells and 10 x that in bacteria! YEP, you are made up cells and bacteria and these numbers are almost impossible for us to even grasp, but if you just take a moment to really think about it- we truly are  amazing, don’t you think?   The important thing to note here, is these cells and bacteria only survive and put out energy and good health if we feed it the right things. And that is by feeding them FOOD! And when I say food, I mean real foods, from real whole sources. Not convenience foods that are filled with mystery ingredients.  Whole foods, which are those macro ( quality proteins, fats …

Gut Health

What is it? How does it affect our health? Yesterday I enthusiastically, went to a health talk about Gut Health- the topic was ‘clearing the confusion’ about the messages and claims out there about this incredibly diverse and emerging field of health/science. This got me thinking…” I am a qualified and certified Gut Health Coach and I haven’t really been sharing this knowledge with my followers!” Crazy right? I promise its not been deliberate! So over the following weeks I am going to deliver a series on gut health- -What is it? -How does it affect our health?-Some simple strategies to help in this area -The importance it has not only in the connections to digestion, but the links to so many other health conditions, including mental health.  Hippocrates stated 200 years ago, that “All disease begins in the gut” and for the most part, science is now slowly catching up to this very notion.A healthy balanced microbiome ( which is your good and bad bacteria residing  mostly in your digestive tract, but also on your …

Brown Rice Salad- Japanese Inspired

This Japanese Inspired Salad was invented purely out of me needing to use up some cooked brown rice I had in the fridge and the need to eat something light and vegetarian for lunch! Its funny how reheating or cooking with rice that has been cooked, then cooled in the fridge for a while was somehow seen as dangerous. There is now a huge amount of science gathering in the field of gut health and one of things they have discovered is the importance of resistance starch, to feed your gut microbiome. “Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large bowel. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel. When the good bacteria in the large bowel ferment resistant starch, they make short chain fatty acids. One of these, called butyrate, supplies energy to the cells lining the large intestine (colonocytes), promoting their wellbeing. ” – CSIRO …

Lemon Persian Lamb- Slow Cooked

There is nothing like coming home to lamb shanks in the slow cooker. This dish only took 10minutes to prep in the morning ( or the night before 👌) and switch on low👍👍 It is also loaded with Vegetables, herbs and spices! Slow cookers are the best kitchen appliance to have when life gets a little busy! Here is what I do, to be more time effective with eating well in a busy life; I meal plan I choose meals that are time appropriate each day, according to what time we walk in the door of an evening. I prep as much as I can- this often means either prepping on a weekend, or the night before. I don’t let the prep and planning become time consuming- 10-30 minutes max. I keep it simple during the week and especially in really busy times. I use my slow cooker a lot!!                                                     …

Honey Roasted Carrot and Parsnip Salad

The weather is still a little dreary and cold  here in southern Australia, but it doesn’t mean we can’t have salads. Salads are a dish that can be served warm or cold, as a side or in this case, can easily be the main event. I am such a huge fan of making ‘plant food’ the centre of any meal. For so long, the meat or protein component of a meal has been the centre piece and the poor old salad or vegetable component, delegated to a side dish. I made this dish recently for some friends who came for lunch. This warming salad was the centre piece and was served with a side of roast chicken pieces. It does have chickpeas in the dish, along with goats feta, so it’s ‘hearty’ enough to be served on its own or to vegetarians. The best part of this dish, is its simple, very tasty, reasonable quick and very nutritious. One to serve at any dinner, lunch, BBQ, brunch, or simply mid week meal for the family. …

Hello Strangers! Its been a while.

Hello Stranger! It’s been a wee while since I’ve been in your inbox. I haven’t been ignoring you on purpose, I promise. It’s just I have needed some serious time out. Time out from the crazy, crazy world that became my life over the last 18 months. Most of which I can assure you has not been fun. I wrote about a year ago, I was dealing with a stressful situation in my life. Unfortunately, this situation did not get better and I was forced to make some seriously humongous changes in my family’s and my life. We eventually got through this challenging time and have now settled into our new life, but once settled, I simply fell in a heap. And I mean a big giant pile of physical, emotional and spiritual heap. And it wasn’t pretty! I wish to share this story with you, not to over share my life, but to hopefully demonstrate that stress and trauma can affect us in so many different ways. We can keep being busy, thinking I’ll …

Warm Roasted Vegetable Salad

I love a good salad and I particularly love a salad ( or any dish for that matter) that uses up leftovers. This simple and quick dish is so yummy and is a great way to use up any leftover roast vegetables you have in the fridge. I often get ask, “I don’t know what to do with my leftovers, so I just end up throwing it out- what can I do?” Well, you can make this dish! Serve it along side any protein ( we had grilled lamb chops, along with broccolini and zucchini.) Did I mention it will take you only 5 -7 minutes to make?  In this dish, I used some leftover roasted sweet potato, potatoes and carrots from the night before. But you could use any or many of whatever roasted vegetables you have. Just add a couple more ingredients and that is it! Warm Roast Vegetable Salad Print Recipe This dish will take you only 5 -7 minutes to make? I used some leftover roasted sweet potato, potatoes and carrots from …

Lemon & Mint ‘Detox’ Water

It’s Summer in Australia and the mercury is certainly on the rise. We know that no matter what time of year, or weather, hydration is so important for our overall health, but when the temperature rises, it is paramount that we keep even more hydrated. Now, I am often hesitant to use the word ‘DETOX” as it can often denote thoughts of extreme diets and activities, which I am not one to endorse or advocate, but our amazing bodies, in particular our livers undergo a massive workout each day. Our modern lifestyle, has place an even larger burden on this amazing organ that has over 500 functions it needs to carry out, in order to keep our bodies working optimally. Detoxification is one of the main functions of this amazing organ. If there is one organ in your body I always say to love, it’s to love your liver!  This refreshing lemon and mint (plus cucumber!) is a great way to not only hydrate on these hot days, but also help with detoxification, along with …

Mango Bliss Balls

Schools back and that means lunch boxes. At my daughters school( like many schools) it is nut free, so when your short on time and wanting to whip up some quick, healthy and nut free snacks, then go no further. Mangoes are a favourite in my family and we always have a bag of frozen mangoes in the freezer to add to smoothies. So when I came across this recipe from kid ingredient I jumped at the chance to whip them up. They are NUT, SOY, DAIRY AND CAN BE GLUTEN FREE ( recipe uses oats, so if can tolerate use if not, use quinoa flakes), are low sugar and the best part of all, they only take 10minutes to make. WINNING!!   Mango Bliss Balls Print Recipe They are NUT, SOY, DAIRY AND CAN BE GLUTEN FREE ( recipe uses oats, so if can tolerate use if not, use quinoa flakes) are low sugar and the best part of all, they only take 10 minutes to make. CourseSnack Servings Prep Time 12-14 balls 10 …

How to stay healthy during the festive season!

The festive season is amping up. The parties are being had, the shopping is getting done…or at least started, I hope? And the festive feast with all its trimmings is being planned. With all this going on, it usually means we have a tendency to overload on sugary treats, processed finger food and dare I say a few glasses of the stuff that makes you a little warm and fuzzy inside.  Now, I’m not saying don’t relax and enjoy yourself, do, its the festive season after all but too much of the above foods and drinks can be harmful to our health. It can lead to sugar crashes, fatigue, brain fog and a little extra weight gain….now we all don’t fancy that, when  after all, its a time of year to be upbeat and joyful. The good news is, there are definitely ways to keep the holiday season healthy while still taking part in the festivities and having fun. Firstly, here are some tips I shared with you last year on how to moderate and …